I know. It feels like we are starting to over-do the pumpkin theme.
And yet, if you have pumpkin purée remaining from your Thanksgiving provisions then you have to try this pumpkin strata for breakfast or weekend brunch.
Inspired by my Mum whose own Strata has always been a brunch favorite, and by Heidi Swanson of 101 Cookbooks whose Spinach Strata is a great take on that old fave, and also by the Minimalist Baker whose photo above of Pumpkin French Toast was shared with me recently by Shannon Jones.
A gratitude shout out, too, to Morgan Anderson who recently suggested “We should tell people how good pumpkin is for them. They don’t have to skip the pie.” It is tri-doshic, after all, so everyone gets the benefits.
Mom and I sort of made this up when we had a brunch to serve and not a whole lot of time to prepare, meaning it’s easy and quick. For best texture and greatest ease, make it the night before and just pop it in the oven an hour before your guests arrive. It’s a lovely color, with a moist, tender texture. Honestly, everyone seemed to love it. My favorite words of gratitude were from my uber-talented sister-in-law who said, “You know I can’t eat sugar, so I never get to have pumpkin for Thanksgiving. Thanks for making something I can have, and something so good!”
Filling a need, while inspiring the palate – that’s a dharma I am grateful for!
Pumpkin Strata Serves 10-12
1/2 c shallots or yellow onion, roughly chopped
3 cloves garlic
2 cups pumpkin purée
2 c whole milk
1/2 t thyme
1/2 t sage
1/4 t celery seed
1 good shake pumpkin spice optionally, 1/2 to a full teaspoon curry powder
himalayan salt and fresh cracked black pepper
1 T ghee
7-8 cups stale bread, cubed or sliced
1 c cheddar, grated
handful of pumpkin seeds
1/2 c parmesan cheese, grated
Set your oven to 350F. Put your onion and garlic in an electric blender and chop. Add pumpkin, milk, eggs, herbs and mix well. In a casserole dish, evenly distribute your cubed bread and cheddar. Pour the egg mixture over. Top with pumpkin seeds, and parmesan cheese and bake for 35-45 minutes or until cooked through the middle and sizzling golden on top.
Thanks to Getty Images for photos of pumpkins. Thank you to all the photographers and artists in my life who keep inspiring us to look, to see, to be inquisitive ~ and thanks to you for taking the time to read, comment, try the recipes and inspire with your own sacred, sumptuous life.
I would love to hear what are you grateful for this Thanksgiving?
I wish you a blessed holiday and holy days always.
Summer is definitely here. The children are out of school, the weather is heating up, we are outdoors every day, and our little island is overrun with tourists- reminding us how lucky we are to live here in this blessed village by the sea.
Inspired by Chef Joann, the all-star caterer for our Sophia Camp Benefit Fundraisers, I thought I’d try a Vegan version of sushi, and now this is one of my favorite summer lunches. It works well for picnics as it is an easy pack, and it’s been a favorite at parties. You can make it with anything, even almond butter and banana, so it’s a child pleaser too, especially if you involve them in choosing their own ingredients and rolling their own rolls.
You can do so much with this. You could julienne a cucumber, slice an avocado, grate zucchini, add vibrancy with red or yellow pepper, replace the chard with any fresh, favorite green, spoon in some hummus, stack some rice – really it is all according to your own taste, creativity and local, seasonal availability.
Vegan Sushi makes 4 servings
4 Collard Leaves
2 Chard leaves
1 small handful of Sun Sprouts
Optional, any or all:
2-3 Basil leaves
1 small handful Cilantro
a pinch of Dill
2 T Vegan Mayonnaise
1 t Dijon Mustard
1 clove Garlic, finely minced, or 1/2 t garlic powder
1 t fresh Lemon juice
Sprinkle of Red Pepper Flakes
Pink Salt & fresh cracked Black Pepper
In a small bowl, stir together the mayonnaise, mustard, garlic, lemon juice and red pepper flakes until it is well mixed. Taste and adjust seasonings accordingly.
Grate the carrots. Stack chard leaves and roll them up tight. Slice the leaves widthwise into narrow pieces to create long thin strips. Slice through the length to make smaller strips. Do the same with the basil and then finely chop the Cilantro.
Lay the carrots, chard and sprouts out in tight rows lengthwise on your collard leaf. Add another tight, thin row of herbs. Fold one side of your collard in and begin to roll. Pull your vegetables in close as you roll to keep it tight. Once it is rolled, take a very sharp knife and cut them into “sushi rolls.” Gently pierce the collard with your skewer and drive it through the roll to hold it all together. The skewer then becomes your utensil for serving and dipping. Serve with the aioli, and enjoy with a refreshing rose fennel tea.
Since summer is Pitta season, raw food is generally okay at lunchtime when our digestive fires are strongest. My digestion still needs help, though, with raw food in any season, thus the mustard, lemon, garlic, and red pepper as digestive aids. Here are some suggestions to tailor this meal according to your own digestive strength ~
Vata: Lightly sauté the carrot and greens with minced ginger and a dash of Tamari to soften. Replace red pepper with a sprinkle of powdered ginger in the aioli. Pitta: Omit the garlic and red pepper in the aioli. Try fennel powder instead, adding small amounts at first and increasing to taste. Kapha: Use both fresh and powdered garlic and be generous with the red and black pepper. You might enjoy ginger tea with your meal, or chew on a stick of ginger soaked in lemon just prior to lunch.
I loved your comments on my last post on rice. You shared so much of your heart, and often your family history. Since it is such fun to hear from you and to give, I’ve decided to make this the summer of giveaways. This time it is a book – Chef AJ’sUnprocessed with over 100 healthy and gluten-free recipes. Just comment below and let us know what you are loving for summer meals, and we will randomly pick a name to receive it.
In my early twenties I had a friend whose motto was “Eat Rice.” After having lived and travelled through Asia, he was convinced that rice is not only the key to physical and emotional wellbeing, but that rice-eating societies are more peaceful. His theory was: Eat rice for peace.
Later, he opened a Thai restaurant in SoHo, in New York City. Its name, KinKhao, means “eat rice.” It was a fabulously successful restaurant; so much so, that he opened two more Asian restaurants, Kelley & Ping and Bop, each more successful than the last – and all with rice, and rice culture, at their base.
Two summers ago, while visiting my friend Phoebe at her family’s home on Lake Como, one of the children woke up one morning feeling under the weather. Suddenly, from the women there was a chorus of “Mangia bianco!” Or was it “Manga in bianco”? Either way, this young girl, knowingly repeated, “Devo mangiare in bianco.”
Now, I had the good fortune to live in Italy and learn the language at one immensely beautiful time in my life. But I didn’t know what they were talking about. Phoebe explained, “The Italians believe that when you are sick, you should only consume foods that are white, as in rice, chicken, white fish, an apple, plain crackers or bread.”
This article (in Italian) explains it in detail, with an accompanying photo that cites: Riso, classico esempio di piatto per la dieta in bianco; or “Rice, a classic example of a meal according to the white diet.”
Then, last month my husband and I were teaching at Shakti Fest. I love to meet people there and learn about their reasons for attending. It usually reveals the passion of their heart, and causes a sweet soul exchange. This year, I visited with an Indian sage named Nandhi who surprised me with his vision for a more compassionate world.
Did you know that once cows are past child-bearing years they are no longer “useful” for their milk and often then tossed on the streets in India? (I don’t know what we do with them here. I shudder to think.)
Nandhi and a sustainable farming engineer friend of his have begun a collective in India, where they gather these olds cows and allow them to roam free on the pasture. Not only is it a great humanitarian act, it is beneficial to the farm, as cow dung is one of the best fertilizers there is!
Nandhi’s project is called Ariven. The “Ariven Vision” creates, assists and collaborates to build global sanctuaries for retired animals, cows and oxen in particular. Each sanctuary grows biodynamic organic ‘intelligent’ vegetarian food while sharing its produce with the hungry. Their goal is to emulate this full-cycle sustainability for farms, while feeding hungry people worldwide. And it all has to do with rice!
Ariven’s crop is Imperial Rice. According to their website, “Around 1,500 years ago, during the rule of the Chera and Chola dynasties of Southern India, Imperial Rice was considered a royal food exclusive only to the royal family. And now it is available to all.”
So, maybe rice really is a way to peace.
Rice is, of course partners well with any vegetable, and all legumes. Combining rice, beans and greens is a great fortifying/detoxifying dish, as all ancient people knew. But rice on its own or with a bit of yogurt makes a light, satisfying, anytime meal. You can have it for breakfast, lunch or dinner, and especially any time you are focused on healing, or just want to give your digestive system a rest.
Rice, 1 cup
Yogurt, half a cup
Black Pepper, fresh cracked to taste
Mint, a handful, torn
Optional: a handful of sesame seeds
Make the rice according to directions on the packet. Once it is done, spoon your serving into a bowl. Stir in the yogurt, crack some fresh pepper over it, add sesame seeds optionally, and sprinkle with fresh mint. Tuck in and enjoy slowly.
“White food” is usually not bursting with flavors. Instead it is calming. It satisfies the body’s need for nurturance, while going easy on digestion. Rice, in particular, has loads of B vitamins, along with magnesium, manganese, and selenium, so it is calming not just to taste but it’s calming to the mind, nervous system, an upset belly, and maybe, just maybe, an entire organism, even a community, a society, a world?
Rice is considered by Ayurveda to be excellent for Pitta Dosha, as it is cooling (remineralizing). It is also great for Vata Dosha as it is considered one of the prime sweet tastes, and therefore grounding, tonifiying, stabilizing.
People have been eating rice for thousands of years. It is a healing, healthy, nourishing grain. Even Paleo people ate rice, which has been demonstrated by archaeologists who have discovered tools for grinding and cooking. I have rice about once a week. I like it as a light, digestible source of energy – which is one of the reasons it is so good when you are sick.
I have 2 bags of Ariven Imperial Rice, and will mail one each to two commenters randomly picked from below. So tell me, do you like rice? If so, why? What is your favorite rice dish?
Since every purchase of Ariven Imperial Rice supports the Ariven Community, an NPO with a vision for global sanctuaries for retired work animals and sustainable farming globally, I wish I could send one bag to each of you. But if you do believe in rice, peace and a world united by sustainable living practices, I invite you to write Ariven and ask for a sample. Or, join us at Bhakti Fest in Joshua Tree this September to pick up a free bag at their booth and learn for yourself about the Ariven vision. It is a beautiful dream of a world where nourishment, bounty and peace prevail, for all.
Have you heard of the GAPS diet? To me, it is the ultimate Vata-reducing way of eating, and as with any Vata-reducing regime, one of the key elements is to eat lots of fermented vegetables.
Joani Culver who shared her recipe for ferments and your own homemade farmer’s cheese in this post says, “Ferments have healthy digestive enzymes, loads of dietary fiber and a terrific profile of probiotics to really amp your belly’s fire power.”
“In the winter I love to have Beet Kvass in the fridge. Here’s how I make it: Get a 2 quart wide mouth jar with a 2 part lid (ring and suction cap). Fill the jar half full of cleaned (I peel my beets), cut into chunks beets, add ¼ cup whey (see the “ferments” post to make your ow whey) and 1-2 tablespoons sea salt. Fill up to the elbow of the jar with pure water…you need some air in there so don’t fill to the top. Set in a warm dark place for 3 days and then put in fridge. If it’s to your liking, enough body and zing, yeah…if not wrap it up and let it go another day or so. Temperature will be the deciding factor as to how long it will take to get a good ferment. Such a good liver tonic.
Drinking 2-4 oz per day as a tonic/aperitif before meals is a great way to start your meals. The fermentation process enhances the already strong nutritional profile of raw beets, increasing levels of food enzymes and B vitamins (especially folate) and inoculates the beets with beneficial bacteria which support immunity and digestive system health. It is a great liver tonic, too.”
When I made this on my own at home, I used golden and red beets for sunny winter color, and I grated rather than chopped my beets. Even though this makes an aperitif, I wanted to add the beets to salads after they had fermented, and prefer my roots grated when not roasted. But of course you get to do it however you like. Just know that if you grate them, this may ferment faster, so be sure to check after a couple of days.
Joani’s Beet Kvass Makes 8-12 servings
2 qt Mason Jar with 2 part canning lids
3 large Beets (5-6 if small), cleaned but not scrubbed (we want some of that skin)
1/4 c Whey
1-2 T Sea Salt (Joani likes Celtic)
1 qt clean, filtered Water (must be free of chlorine: if you are not sure, boil your water first, allow to cool before adding)
Instructions Chop your beets. Put them with whey, water and salt in the Mason Jar. Be sure add enough water to fill to “the elbow” – about half an inch from the top, then seal. Cover the jar in a dark dish towel and set in a warm corner of your kitchen. Test after three days. If you like the taste, refrigerate and use. by carefully starting to open the jar. If it fizzes loudly, like it might shower like all-shook-up champagne then let it sit another day and try again. When it is done, it may still fizz, but it will be a much softer and non-threatening sound.
Once it is done, pour yourself an aperitif, and store in the refrigerator. It can keep for months in the fridge, but hopefully you will enjoy stand use it up in weeks. If the taste is a bit salty or earthy for you, dilute it with sparkling water, or add it to half a glass of fresh pressed apple cider.
According to Monica Ford of Real Food Devotee, you can skip the whey if you want to keep it dairy free. You will just need to let it sit longer. You do everything the same, leaving out the whey, then let it sit in a dark, warm place for 7-10 days. Monica writes more about why she loves beet kvass here.
What does Ayurveda say about sour, you ask? Read about the medicinal value of all 6 tastes here. Do you make your own ferments? What is your favorite?
Ayurveda has always said that optimal health starts with optimal gut function. So here’s to your belly’s fire power! May it be always intelligent, indigenous, and inspired!
Pumpkin is like a mother: embracing, enhancing, enveloping. Whatever you give to pumpkin she highlights, holds, affirms.
Have you ever noticed, for instance, the way pumpkin embraces ginger, softens into cinnamon, rises up for nutmeg. She is tasteful with clove, grounding for cayenne, elegantly delightful with the green herbs of basil, sage, tarragon and thyme.
It is the added sugar, wheat and heavy creams that weigh down dear pumpkin, diminishing its power to lift you up. Fortunately, pumpkin is so forgiving that forgoing sugar, grain and dairy does not have to mean forgoing flavor.
How like a mother ~ forgiving and so giving!
Personally, I think food tastes better when you can actually taste each ingredient. So it was a delight yesterday when the boys followed each bite with a chant of “Mmmm, this is so good!” But I was certain after our house painter swallowed it down with eyes of delight, gently offering me his plate afterwards with a serious, “Best I ever had, Señora.”
If it is good for someone who doesn’t owe me a compliment and isn’t used to our food ways, then I think it must be good for all. I know it is good to all, so when you serve up this pie for the holidays you can be sure you are loving your loved ones as mother nature loves you. And that is lot to be thankful for.
For this, I roasted two small pumpkins at 475F for about an hour, or until a knife ran through the middle with ease. But Pacific makes a good organic purée in a box you could use if you have less time, or want to make it in a jiff.
Healthy Pumpkin Pie
2 c Hazelnuts, toasted
4 medjool Dates
hefty pinch pink Salt
1/2 t Vanilla
Pulse all the ingredients in your electric blender until you have a chunky pulp. Press into a pie pan, spread evenly and refrigerate.
Pie Filling 1 c Cashews, soaked 2-4 hours
2 medium Pumpkins (or 4 cups Pumpkin purée)
1 T Coconut Oil
1 t Cinnamon
1/2 t Nutmeg
1/4 t Ginger
1/4 t Clove
1/2 t pink Salt
optional: generous splash Cardamom
2 T Chia Seeds (more if you like it firmer)
Optional: 1-2 T Raw Honey
Set your oven to 475F. Pierce your pumpkins and bake 30 minutes or until a knife cuts through easily.
Allow to cool. Slice open and remove the seeds. Peel the pulp from the skin and place in your electric blender. Add dates and purée. Drain the cashews and add along with the coconut oil and spices to your purée. Blend thoroughly. Taste and adjust your seasonings. I like lots of cinnamon and nutmeg so might have added more. Add honey according to your taste.
Add Chia Seeds, pulse lightly, just enough to mix in the seeds. Pour into the crust, cover and refrigerate at least 4 hours or overnight.
When ready to serve, dress it up with a shower of cinnamon, a border of hazelnuts, a maze of honey, or a waltz of raspberries. Serve with a dollop of honey or maple syrup infused yogurt.
I am really excited about this. Today I’ve done something I never thought I would. I have to share it because now I know you can do it, too.
It started about a month ago at Bhakti Fest, where we always have lunch at theDosa Dosa food truck because they make the world’s best Kichari. They also make the world’s most divine Dosas, and I asked them to show you how. Thankfully, they agreed.
Wah and his father Matamandir, the creative dynamos at Dosa Dosa, were gracious to allow us to interrupt their hot and busy service of feeding hungry Yogis and Kirtan Wallahs. But since we didn’t get their top-secret recipe, I thought I’d do a little research and post some links to go with the video.
I never intended, myself, to make a Dosa. Never. In some unconscious place inside of me, surely I thought, you have to be Indian to make a Dosa. You have to be South Indian, for that matter. You even have to be a South Indian grandmother who spent her life practicing Ayurveda’s everyday ways, or her granddaughter well-trained by such a wisdom-keeper.
While editing the video, my husband commented that no one is going to do this at home – no one has that griddle or those instruments, he said – we should just direct readers to Dosa Dosa‘s 5 new food trucks in San Francisco.
Yes, but I don’t do that on this blog. I don’t set you up, elicit mouth-watering expectations, promote the promise of truth, beauty, love on a plate, only to let you down, hungering for an external, elusive, distant deliciousness, when all of that is already inside of you – you are already delicious. Within you is the power to create untold treasures of beauty and delight, and this realm of your own possibility is as close as your kitchen, as quick as you can roast a sweet potato!
At least I had to offer you a dish. Something you can make that would be enough exotic goodness for you to taste the truth that real food is love, and love’s food is bhakti.
The Potato Pea Masala that fills the Dosa, giving its full name Masala Dosa, seemed like something those of us not schooled since birth in Dosa tradition would be able to master. We could enjoy it with Naan, I reasoned. Which we could buy at the local Indian market… Or we could mix and match cultures, roll it into a tortilla, and call it a Mexican Masala!
I never intended, even as I experimented with my own version of a Masala, ever that I would make a Dosa. We’d just have to make a trip to San Francisco for that, and look forward to having Dosas again at ShaktiFest in May.
With experimentation, one thing led to another and, spurred on by the challenge of being told “no one will do it…” the next thing you know, I made a Dosa! Now I am making Dosas for breakfast, Dosas for lunch, Dosas for dinner, Dosas for anyone, any time, all the time. I love Dosas!
The photos above and below are my first and second attempts. I am learning as I go, inspired by this Dosa recipe, which looks fastidious because she takes you through step by step, but is actually very easy. You just mix together rice and lentil flour (look for besan, also called gram, at Indian or Asian markets), let it sit overnight, stir in a pinch of salt in the morning, and pour it on the skillet. In no time you will have your very own Dosa, on which you can sprinkle cinnamon for a high protein breakfast and any time snack, or fill with the Masala for a hearty, healthy meal.
I swapped sweet potato for the filling, making it healthier, and added fenugreek powder to the Dosa batter. I wanted to add fresh peas, but it is not the season so I slow cooked split peas and added that instead. It lended an earthy taste which balances beautifully with the fresh crunch of the coconut chutney.
To make this user-friendly it’s all written it out below, but certainly follow the links if you want to see more examples of how-to. Be sure that you read through before you start. You want to blend the Dosa flours the day before so they can ferment overnight, and you want your Masala and Chutney ready to fill the Dosas which cook up quick, and are best enjoyed piping hot.
If you are short on time or access to ingredients, the graciously talented Puja over at IndiaPhile has a Dosa recipe using semolina, which can be substituted with a good gf flour. Her Coconut Chutney is the inspiration for this one, and she has a couple of short, helpful videos showing you how to pour the Dosa batter for success.
SWEET POTATO MASALA Serves 4
1 sweet potato
1/4 c peas, cooked
1 T ghee 5-6 cashews
1/2 onion, diced
1/8 t mustard seeds
1/4 t cumin seeds
1 t curry powder
1/2 piece thai chile (these are very small, so not too spicy), chopped
1/4 t ginger, grated
1 pinch turmeric
1 pinch asafoetida (or hingvastak; alternative: coriander powder)
1 T cilantro leaves, roughly chopped
Preheat your oven to 475F. Puncture a few fork holes in your sweet potato and bake for 45 minutes, or until a fork inserts easily through the center. When it is done, allow it to cool, then cube into small bites.
Melt the ghee on in a medium flame. Brown the cashews and set aside. In the same pan, with the same oil, add the mustard seeds and cook about 1 minute util the pop. You have to listen closely. Stir in the cumin, curry and onions. Sauté until the onions are golden and soft. Mix in the chili, ginger, turmeric and asafoetida (or coriander). Add the sweet potato. Mash it a bit with the back of a spatula, or large wooden spoon. Stir in the peas and cashews and cook for another 2-3 minutes. Stir in the cilantro leaves, turn off the heat and cover to keep warm.
3/4 c coconut flakes
1/4 c cilantro leaves
1 clove garlic
1/2 thai chile (with seeds for heat, without for a mild version)
1/2 t curry powder
1 t freshly squeezed lime juice
1/4 cup water Optional: dash of pink salt, or to taste
Put everything into an electric blender and mix until it becomes a creamy consistency. Add more water if needed. Taste and season accordingly.
DOSA Serves: 4-8
1 1/2 c rice flour
¾ cup dal/besan/gram flour
2 1/2 c water
1 scant t fenugreek powder pinch pink salt
2-3 T ghee
Stir the flours together in a large mixing bowl. Add the water and mix well. Be sure to smooth out any lumps. The consistency will be thick but very watery. Cover and allow to ferment at room temperature overnight for 10 hours or more. Once the batter is fermented, stir in the fenugreek powder and salt and mix well.
Melt 1 T ghee in a large skillet or iron griddle over medium heat. While the ghee heats up, whisk the batter one more time so it is well mixed and quickly ladle it up. Pour into your skillet in a circular motion. When one side of dosa is browned, gently slide your spatula around the edges of the Dosa to loosen it. Flip it and cook the other side. Spoon the Masala filling into the middle, add a spoonful of the coconut chutney and a dollop of yogurt optionally. Fold the Dosa and serve hot.
The leftover Dosa batter can be refrigerated and used within 4-5 days.
My first attempt fell apart. I learned not to swirl the pan. On the second attempt, when it started to break apart I filled the cracks with drops of batter. It worked. Another lesson. Be brave. It’s as wonderful in pieces as it is whole. Aren’t we all?
Once you try it, you’ll know why so many Bhakti lovers line up for buttery Kichari and crispy Dosas.
When Dosa Dosa founderMatamandir asked me about my blog and I told him that it’s Ayurvedically inspired with the emphasis on inspired because more than anything I hope to share the nourishing bounty of mother’s love through food, you know how he responded?
“Yes. Never be pedantic. It’s not about following rules. Just cook with love. Then your food will be nourishing and healing. Above all, cook with love. You will taste the difference.”
Above all, cook with love…
Dosa Dosa is opening 5 food trucks in San Francisco, giving us all another excuse for a road trip. You can find them and their locations here: Website, Facebook, Twitter.
I thank Morgan Willis and Miles Demars-Rote of Wellness Gangsters for filming! With immense gratitude to all – Wah, Matamandir, Miles, Anna, Morgan, Bhava, and everyone at Bhakti Fest!
I leave you with a taste of Bhakti ~
Do you love Dosas? Do you have tips for us make them better? Please share so we can all learn and grow and continue to be delighted and healed by earth’s love and heaven’s manna.
Summer is finishing up with a fury here in San Diego, so I made a big heat-reducing salad to go with Friday’s picnic of Thai noodles and curry. Inspiration came from Stephanie Weaver, of Recipe Renovator, who invited me for lunch last week and served, along with a colorful grated beet salad, a fresh green salad of zucchini, snap beans and cilantro. It was refreshing, and a delicious reminder of how lucky I am to have food blogger friends!
I hope you won’t be put off by the extra ingredients in this. It makes for a complete meal in itself, and once your potatoes are cooked, comes together rather quickly. Take your time, though, preparing the vegetables. Small, bite-sized pieces are the key to elegance and forkability.
The value of slowing down to prepare your meals cannot be overstated. It becomes its own kind of meditation, a hearth-loving version of Chop wood, carry water… We might even call it, Chop food, boil water?
Persian Cucumber Salad Serves 6-8
10-12 purple majesty and fingerling potatoes (substitute with sweet potato for paleo)
2 quarts water
1 T rock salt (pink or grey salt)
4 medium sized persian cucumbers
2 large handfuls fresh green beans, ends removed
1 hefty handful arugula
1/2 head of romaine lettuce
1 bunch spring onions
1 cup cooked red quinoa
1 bunch dill
1 copious handful cilantro
4-5 leaves basil
1 t apple cider vinegar
2 T extra virgin olive oil
salt and pepper
In a large pot, combine salt, water, and potatoes and bring to a boil. Cook until the potatoes are fork-tender, approximately 25 to 30 minutes. Remove from the pot and drain. Let it sit in your colander for 5 minutes. Refrigerate.
Chop the rest of the vegetables into small bite-sized pieces, except the arugula which can be tossed in as is. Layer into a large salad bowl and stir in the quinoa. Once your potatoes are cool, slice, quarter, and add them to your salad. Juice the lime and sprinkle with the apple cider vinegar over your salad. Lightly toss. Finely chop the herbs and add. Finally, drizzle in your olive oil and gently fluff. Taste and adjust your oil-vinegar-lime balance. Season with salt and pepper.
This is such good medicine that I’ll be featuring it in our upcoming Autumn Cleanse, which I want to offer you as a giveaway. Just comment below to be included, and we will randomly choose one person on Friday, in time for our free Introductory Call this Saturday.
Ah… it feels good to turn the corner on summer and find welcome moments to settle into these quiet, waning days. As I take time to be with today’s present and consider tomorrow’s possibility, I thought I’d share with you a bit of what’s stirring.
My Autumn Ayurvedic Cleanse. Time for a reset? The Autumn Equinox is a perfect time to align with nature and restore for balance, wellness and peace. Learn more and register here.
Nadya has generously offered us the recipe for her Happy Belly Kale Salad, as well as a free copy of her book for one lucky winner. Keep reading: details are also below.
On her blog, Nadya celebrates the power of kale with a post, “What you don’t know about kale but should!” Writes Nadya, “I used to consider kale hard to digest for my belly but once I learned how to make it properly it is one of my favorite things. It’s a fantastic source of vitamins and minerals and tastes great in various dishes!”
This is a delicious salad, and for those of you who like me, found this summer to be especially hot, you might find this helps your interior self cool down and flow with ease into balance.
1-2 tablespoons water, or until the desired consistency is reached
Add all the ingredients for the dressing except the water to a small bowl and season with salt and pepper. Stir until combined before adding a tablespoon of water at a time until you get the right consistency. Remember you still want it to maintain a fairly thick consistency to keep the salad nice and creamy. I recommend adding roughly 2 tablespoons. Add the kale to a mixing bowl removing any large stalks and pour the dressing over. Then using your hands (by far the best way to break down the kale) rub the dressing into it, squeezing it so it breaks down and becomes easier to eat. Massaging kale helps to break it down and make it easier to digest.
Chop the avocado into bite size pieces and add to the salad along with sauteed onions, cooked quinoa, goji berries, pine nuts or sunflower seeds, and grated carrot. Toss the whole thing and enjoy!
My note: This is more delicious than you can imagine, and only took ten minutes to pull together. I did pour hot water on the gojis and let them soak 5 minutes before draining and tossing in. As for quantity – I’d say it serves closer to 3-4.
What makes your belly hot or happy? Let us know below, and we will put your name in the hat to win a signed copy of Dr. Suhas’s Hot Belly or Nadya’s Happy Belly. Let me know which you prefer.
Thank you Nadya. Thank you Suhas. Thank you dear friends. Namaste!
Guest post by Emma Frattasio, with photographs by Nayana Peterhans
Though we often notice the five elements (space, air, fire, earth & water) in our surroundings, we seldom acknowledge their presence in our beings and the food we eat. The Ayurvedic Doshas (Pitta, Kapha, Vata) that constitute us, largely reflect this notion. Certain Doshas or elements are more prevalent in us depending on the type of day; luckily we can use food to help balance any of their manifestations. Often times the Doshas that pertain to us transcend physical and mental barriers. For example, Pitta, or fire people, tend to be powerful by nature with corresponding muscular builds. Warm, sunny days like today can lead to imbalances in our fiery counterparts which increases the need for foods with cooling properties or high quantities of water (Kapha).
Here at Sophia Camp (a feminine leadership program), as an introduction to self discovery, we have learned about the Doshas/ five elements and how they act in nature, our phenotypes and our personalities. Today, at the Point Loma Native Plant Garden, we explored the local ecosystem and noticed the recurring theme of Pitta in San Diego wildlife. We studied the different botanicals and learned how native peoples exploited the various elements in their environment to survive southern California’s desert climate.
While we detected characteristics of fire, we subsequently experienced rising temperatures within ourselves. Thankfully, we picnicked on a refreshing lunch of cabbage wraps, cucumber salad and coconut water to neutralize the augmented heat. This approach can easily be used in life: in cases of extremism we must always remember to take a deep breath and come back to our balance.
Sophia’s Summer Wraps
1) Napa Cabbage
6) Provolone Cheese
7) Mayo (we used Vegenaise)
Shred the carrots and the zucchini. Lay out the cabbage leaves. Place a piece of cheese on each leaf. Spread a dollop of mayo. Layer on a slice of avocado. Spoon the carrots and zucchini over that. Top with a pinch of sprouts. Carefully roll the leaf folding from the top to the bottom, be sure to roll tightly then close with a toothpick.
Editor’s Note: Collard Greens make a better wrap than Napa cabbage, as it shapes and holds better. Napa cabbage is best used as a sup rather than trying to make it like a burrito.
Thank you Emma and Nayana for a great post. More than that, thank you for bringing your brilliance to our Sophia Camp this summer! We are better now because you you are in our lives. You have truly touched our hearts. Namaste!
In a recent class we taught on Ayurveda for families, we made a “chocolate butter” (as in peanut or almond butter) demonstrating one of many examples of healthy snacks for children. With some of that chocolate butter remaining, Valentine’s Day approaching, and the inspiration of children still in my heart, I thought I’d get playful and try out the chocolate butter as a sauce for pasta.
Thus emerged this Chocolate Pasta, a delight both easy and quick to make. I think it took all of ten minutes.
The sauce is made with cacao, so has all the health benefits of dark chocolate. If you are making this for adults, use cacao nibs. It gives an accent of bitter that really works. But if you are making this for children, cacao powder will better integrate the flavors.
You could serve this as a side, or add your choice of protein and make it a one dish meal. I added fresh green peas as my protein, mixing them in at the very end so they would hold their fresh aliveness.
Once served, you can dress it up however you like. I added chives, but chopped spring onion would be great for that burst of pungency. I also like toasted or roasted sunflower seeds, but you could garnish with toasted pecans, walnuts, almonds, or pepitas. It needs that nutty bite. Best of all, I sprinkled cacao nibs over each serving. It ‘s more than a theme note, its gives the pasta a rich contrast in color, texture and taste.
I think it worked, but would love to know what you think.
Chocolate Pasta Serves 3-4
2 quarts water 1 cube veg broth
1 T sesame oil 1 fistful soba noodles 1-2 cups seasonal greens, shredded 1/2 t ginger powder 1/4 t garlic powder 1/8 t red pepper (the slightly milder aleppo is my preference) gf tamari toasted or roasted sunflower seeds sesame seeds chives or spring onions, chopped red pepper flakes, optional
Chocolate Sauce 2 T Almond Butter
3 T raw cacao (powder or nibs)
1 small pear, cored and chopped 1 T Raw Honey (or 2 Medjool Dates) pinch pink salt pinch cinnamon pinch cardamom
Start with the chocolate sauce. Put all the ingredients together in an electric blender and mix until well integrated and smooth. If you are using cacao nibs rather than powder be sure to mix until the nibs break down, but don’t worry if some remain solid. It will give a nice texture to the sauce when added to the pasta.
Meanwhile, boil 2 quarts of water in a saucepan. Chop up your greens and set aside. When the water comes to a boil, add the cube of vegetable broth. Stir until it dissolves, then spoon in the sesame oil. Stir in the ginger and garlic powders and red pepper. Add the soba noodles and your greens. Cook for 4-5 minutes. Turn off the heat. Gently spoon in the chocolate sauce, stirring lightly so you don’t break the pasta. Season with tamari. Taste, and a pinch of pink salt, if needed.
I didn’t know Bhava when he had the cancer. We met one year after his recovery. When we met, I fell head over heels, swoosh, in love.
Every day since, that love is affirmed, strengthened, deepened. I am grateful for a decade now of oceanic bliss, and a vibrant aliveness that grows and expands, even with another birthday just celebrated and time flowing by.
It could be said that this entire site is something of a paean to that love, exemplifying one aspect of a shared life: the foods we love, and the way we love them. Everything that shows up here was made first, lovingly, for him, and sometimes by him, or with him.
So I thought, in honor of his book, his recent birthday, his vibrant aliveness, and the healing that is in Mother Nature’s foods, I’d write a little about our food habits and what we do, as often as we can, to keep the cancer far, far away. It’s a good practice for all of us. I invite you to share it with anyone who could use the guidance and Bhava’s inspiration.
8 Healthy Food Habits to Keep Cancer Away
1. Eat Fresh
You want high energy? Eat high energy foods. Eat foods that “eat the sun,” foods that are locally grown, recently picked, farm to table, lightly cooked or raw.
Bhava and I eat something raw daily. How much depends on the season. But in every season, the food you eat should be as alive as possible. Simply put, make it fresh.
2. Eat Organic
If you have cancer, EVERYTHING YOU EAT has to be organic. No toxins. No microwave. No exceptions.
3. Eat Vegetables
If Mother Earth loves you and food is her way of showing you, vegetables are her super heroes. They have the power to save you, even from your worst habits!
Did you know, as an example, that apart from being startlingly beautiful, artichokes have three unique cancer-dissolving molecules? Try adding a handful of artichoke hearts to your meals, or enjoy this vegan spinach artichoke dip for a healthy snack.
We eat vegetables of every color, shape and size every day, and we eat them chopped, juiced, blended, raw, steamed, lightly sautéed, or baked. We are not shy when it comes to vegetables, nor should you be. Be bold. Try every kind, every which way. Let it be an adventure. Ask your local grower for tips on preparing vegetables you are not familiar with. Allow a relationship to blossom.
4. Eat Brassicas
There is a saying that “Cancer hates cabbage.” In fact, cancer hates the entire cabbage family, calledthe Brassicas, whose kin include broccoli, cauliflower, collards, kale, bok choy, brussels sprouts, mustard greens, and watercress.
Numerous scientific studies are finding that Brassicas help fight cancer due to their relatively high content of glucosinolates, which have shown anticarcinogenic properties. In our house, our daily cornucopia of vegetables will always include broccoli, cauliflower, kale or collards. We also enjoy watercress and mustard greens in the Spring.
5. Eat (Blue) Green
Power up your vegetable nutrition by treating yourself to a daily dose of algae. My favorite is spirulina, a fresh water, blue-green algae similar in makeup to the sea vegetables of Japanese cuisine: dulse, kelp, nori, kombu, arame, wakame, and chlorella.
We make a morning fresh pressed Juice or Smoothie four to five days a week, always with a heaping spoonful of spirulina, sometimes with chlorella too, or with the VitaMineralGreens blend of land and sea greens because they give us sample jars every time we go to BhaktiFest, and because it is true quality.
Detoxifying, rejuvenating, immune supporting and liver loving, blue green algaes are a must. Be sure to source well : clean, non-toxic, organically cultivated.
6. Eat Berries
The antioxidants in berries help fight cancers. Bhava has blueberries and strawberries with every breakfast, and I always toss a handful into our Smoothies. Lately, my favorite berry for a Smoothie is the Himalayan Goji. For a sweet treat, add blueberries, raspberries and Goji berries to a Fig Smoothie.
7. Eat Turmeric
Oh Turmeric, how do I love thee? Let me count thy ways….
I believe so fervently in turmeric that once, a few years ago, when there was a false suspicion that Bhava’s cancer had returned, a voice inside me silently shouted, “But that’s impossible. Not with all the turmeric he takes!” Turns out that voice was right.
Again, don’t be shy. Add it to everything ~ smoothies, sautés, home-made ghee, almond milk. If you are overly generous, its astringent aftertaste will overpower. But with measure, it goes with anything.
8. Eat, Don’t Eat
Occasional Fasting is good for you. It gives your digestive system a rest, promoting proper metabolism, deep tissue cleanse and proper elimination. It’s a bit like tidying up your room weekly, or taking the garbage out. Once in a while, we just need to do it. My husband called this his Organic Chemotherapy: Regular 24-hour fasts were central to his healing.
Start by skipping dinner on Mondays. Once you feel comfortable with that, consider skipping breakfast on Tuesday. By lunchtime you will have completed a 24-hour fast. Or, simply reduce your portions. Eat less. Give your body a chance to catch up, a pause to heal.
I like to focus on the positive. When you choose to eat as nature intended, you enjoy rich flavors, colors, aromas, textures, and an aliveness that excites. But since we are talking about cancer, a life-threatening disease, it is important not to mince words. Here is what not to eat: red meat, pork and poultry, dairy, sugar, processed foods. We know they feed cancer. Best to avoid altogether.
Forever? Maybe not. But until you are recovered, absolutely. A whole food, plant-based diet is essential if you want to reverse chronic disease.
If you need convincing, read the science… Or dive into Warrior Pose, my husband’s true story of overcoming the worst odds: a broken back, a broken spirit, and suddenly “terminal” cancer. I have three copies of this highly acclaimed book to giveaway. Just comment below and you will be added to the drawing. We draw randomly and anonymously, and will pick names from the proverbial hat on Tuesday. Please leave an email address or a way to contact you in case you win. Your email address will not be made public. We love and respect you too much for that.
Wishing you golden health, vibrant aliveness, deep love, and the
clarity to remember: You matter. Live accordingly.
Congratulation to Warrior Pose book winners Chris, Emma and Anne. We wish all of you could have won, but it is available at Amazon for a bit less than retail, and at libraries across the country.
It is our last few moments in Rishikesh. Bhava and I are packed and ready to go. Dehradun. Delhi. Newark. San Diego. 36 hours of travel.
It is worth it. To sit by the Ganges, Hike in the Himalayas. Listen to sages. Be in the presence of enlightened ones. Meet international Yogis, adepts and Sadhaks. Soak in the bhav’ with my Bhava.
We were up early this morning, enjoying our final hours with “Ma Ganga” ~ Meditating in the predawn by the huge window in our room that overlooks this storied river; listening to her soothing yet powerful flow, while stirred by the punctuating cries of pilgrims heading to pay homage to Shiva at Neelkanth Temple, on the eve of Shivaratri. Then to the Ghat for Puja, flowers for Ma Ganga, and Sadhana with our fellow Deep Yogis.
We just had an early lunch at the Green Hotel before our beloved friend Madhav heads over to fetch us for the airport.
What did we have for our last meal? Why Palak Paneer, of course, along with Vegetable Kofta, a kind of Vegan Meatballs in a curry sauce, without meat, wheat, eggs ~ just pure delight. It’s the ultimate comfort food. Something I need lots of now, as departing this heavenly realm is never easy for me.
With this last hour, we could go back to the river, but at this point, that feels maudlin. It is hard enough to leave. Just thinking about it, my heart starts to crack. Instead, we look forward, thinking about all that we have to return to ~ our precious family, our friends, students, fellow Yogis, even our own holy waters – the Pacific.
I am also looking forward to sharing some of the Indian specialties we’ve enjoyed here, starting with these delightful Koftas.
While it includes a few “exotic” ingredients, the spices are usually carried by Whole Foods or your local spice shop. Otherwise, order in small quantities online from a reputable purveyor. Having said that, it does require one special ingredient: Gram flour. Also known as Besam, it is simply ground chickpea and is used in cooking, in natural home remedies for skincare, and in Ayurvedic treatments all over India.
Apart from having a high protein content, when mixed with an equal proportion of water, gram flour can be used as an egg-replacer in vegan cooking. You can find it at any Asian or Indian market, but in the meantime bread crumbs will work.
Vegetable Kofta Curry
1 c Cabbage
1 Red Pepper
1 c Broccoli and/or Cauliflower
1 Onion, chopped fine
2 T Gram flour (or bread crumbs)
1 t Garam Masala
1 t Ginger Paste
1 bunch cilantro, chopped
1 t lemon juice
Himalayan salt, to taste
Freshly ground black pepper, to taste
2 T Peanut Oil (an alternative could be coconut)
1 c Tomato purée
1/2 Onion chopped
1 t Chili paste
1/2 t Ginger paste
1/2 t Garlic Paste
1 t Cumin seeds
2 t Coconut powder (flour)
1 t Fenugreek seeds (or powder)
1 t Turmeric
1 t Coriander
1 t Cayenne
2-3 Green chillies, sliced fine (or 1 t cayenne powder)
1 c Water
2 T Oil (ghee, Coconut Oil, Safflower Oil, etc.)
1/4 c Cilantro, chopped
Grate the vegetables for the Kofta and mix together in a bowl with the rest of the Kofta ingredients. Wet your hands with water and with your hands divide into 10-12 small portions and roll into round balls. Fry the koftas in hot oil until they brown all over (I will try baking these instead), and put to the side.
To make the curry sauce, heat the oil in a pan and toast the fenugreek seeds for about 1 minute. Add the cumin seeds and onion. Sauté until it turns a golden brown.
Stir in the ginger paste, coconut powder, spices and salt. After about 1 minute, add in the tomato purée and the water and bring to a boil.
Add the koftas made earlier and cook for 5 minutes.
Garnish with chopped coriander and serve with paratha or roti.
This recipe is a westernized amalgam of two very different recipes from Cooking with Sapana and Sindhi Rasoi to whom I am so grateful. If you make these before I get home, please let me know how you like them, and what adaptions you make.
Meanwhile, how about coming with us to India next year? It is not only magical, it is life-changing. And the food is endless delight!
I declared one of the days earlier this week a Day of Bed Rest, and spent my waking hours working with my computer in the comfort of pj’s, pillows and privacy; no clocks, no appointments, no deadlines, no rush. It is Autumn, after all, the season of Vata, giving us permission to shut it all off, dial it all down, turn it all in, stay home, build a fire, and, once in a while even, pass the whole day in bed!
Luxuriating in the spaciousness of life without time, I surrendered ~ and found myself nourished by time off, time away, time to myself.
For lunch that day, I indulged in an Autumn-balancing, Vata-reducing, grounding, warming, deeply restorative and utterly gorgeous, golden Pumpkin Smoothie.
It made me think that Autumn is gold for a reason: the bounty of this season is so rich!
It is a simplified and Ayurvedafied recipe inspired by Oh She Glows and suggested by a very wonderful and deep Yogi Pamela Hunt Cloyd. Try making this yourself and see if it doesn’t just make you feel golden.
2 T Chia Seeds
1 c Pumpkin Puree (easy to make or in a box from Pacific)
1 c Almond Milk (make your own or sugar free from your favorite food supplier)
1/2 c Almond Meal (you can also make your own by soaking, rinsing then grinding your almonds)
1/2 c Coconut Milk
1 coin Ginger, peeled (or 1/2 t Ginger Powder)
1 t Vanilla Extract
1 t Cinnamon
1/4 t Nutmeg
1 Pinch Clove, optional
2 Dates, optional
maple syrup to taste, optional
Soak the Chia Seeds in 1/4 cup water overnight, or at least for one hour. Put all your ingredients in your power blender and blend until very smooth and very creamy. Add chopped Dates for more sweet body, or maple syrup to flesh out and unite the flavors.
Then slip into your silky sumptuous self and sip slowly.
At first look, this Breakfast Smoothie is a blush-colored beauty! But at first taste, it is a bit of a surprise: the kind of surprise that yanks you by the collar, drags you from bed, alerts all five senses, concentrates the mind, and shouts, “Wake up!”
When you go back to check, Really?, the second taste gives you a shudder. The kind of shudder that shakes off sleep, powers up the daylight, revs up your juices, sends that blush of beauty to your face, and stirs all the cells in your body to declare “Yes, I am Alive!”
After that, it is delicious.
If this is a helpful way to start your day, here is how to make it. I adapted it from Whole Living, who add fresh ginger ~ a pungent and, therefore, great for Spring, but too much for me. I replaced it with cinnamon ~ also pungent, but gentler ~ and added Honey. Otherwise, the grapefruit was overwhelming.
Spring Detox Smoothie
1/2 Grapefruit, peeled
1 cup Strawberries
1 t Honey
1 dash Cinnamon
Put the fruit in a VitaMix or powerful blender. Add 1 cup water and liquefy. Add honey and cinnamon. Blend another 10 seconds, and pour into glasses. Makes 2 servings.
I served this to guests when they arrived at my recent Spring Detox Cooking Class at Casa De Luz because the grapefruit offers a light, bright, energizing way to get more of the bitter taste in your diet, which in turn will give you a healthier, happier Spring.
Would you like a free lunch at Casa De Luz? It is our hip, new, North Park, Vegan, communal Eatery and they are giving a nourishing soup, salad and main course for free to one person who comments below about your love for Smoothies, Juicing or Casa De Luz. I’ll pick a name from the comments on Sunday, and announce it here. So please let us know what you do to stay healthy in Spring and come back to visit Sunday.
I am dreaming of being with my mother today. We would sit amongst the “darling buds of May” in her garden, the one designed and created by my sister Julia, who would be there, too, with her children. My extraordinary 96-year-old grandmother, the matriarch of our large, vibrant family, “Nana the Great” to all our children, would also sit with us, commenting on the vibrant color of a prairie cone flower perhaps, or the unique blossom of a native species that is my sister’s specialty and my mother’s pride.
We would tell my mother what a great mother, friend, example, inspiration she has been and continues to be. How soothing her comforting wisdom is even now. She’d say “No, no, it is you children who have given me so much…” because that is the way she is. But we’d keep trying to let her know with our words, our hand-holding, our little gifts, our kitchen labor, our watchful presence, that she has meant everything to us. If we tried to enumerate the details of that everything, we’d get teary, so we stick to the generals and deeply breathe in the joy of being together after too long apart.
Since my mother, and my Aunt, were artists and great cooks, I consider at length just what I’d prepare for Mother’s Day. I’d want it to delight her as well as express the depth of gratitude I feel, but it needs to be simple so that we are free to enjoy our time together, unconstrained by cooking complexities.
Britta from Suzie’s Farm gave me a great idea this week: dairy-free, egg-free, gluten-free Millet Muffins for Mother’s Day Breakfast. I’d add a dash of cardamom to the batter, and serve them hot from the oven with a warm blackberry preserve.
My mother visited me when I lived in Florence, Italy and numerous times while I was in London, so I like the idea of the Lemon Polenta Cake, pictured up top. Coming from Nigella Lawson, it is a twist on British and Italian standards, so would elicit many sweet memories. It, too, is gluten-free and with Earth Balance instead of butter, could also be dairy-free.
Or, since my mother is so healthy, we could go all out. Of course, she is absolutely worth it, so maybe I’d splurge and make a French Jam Tart, remembering the days we walked all over Paris trying to find one Museum that was open and finally surrendered for warm pastry and tea. We found then that the treasure of Paris is really there: in the cafes and patisseries, on the streets, and in the parks. “In the everyday; just like life,” we might have said.
Every day is Mother’s Day on this Blog, since it is a site entirely devoted to celebrating the wise and loving gifts of Mother Earth. But on this one day of the year, our official Mother’s Day, I celebrate my own mother whose mothering simply astounds me.
Thank you, Mom, for your endless and selfless gifts! I am so blessed to have your love, devotion, wisdom, forgiveness and support. You, and the brother and sisters you gave me, sustain and encourage my life in countless ways. I send you waves and waves of love today and every day.
Happy Mother’s Day!
On this important day, I would like to invite you to watch a short video on Extraordinary Moms, hosted by Julia Roberts and created by my extraordinary friends Amy & Kathy Eldon, who, like my mother and your mother, are themselves extraordinary mothers. For every 20 times this XO MOMS Video is viewed, Humanity International will provide a mosquito net to a mother, and family in need, in Ghana to prevent Malaria.
We had our annual Spring Detox Workshop on Sunday, the day of the Spring Equinox, which is always a joyful way to begin the season. It is like a celebration of emergence ~ from the darkness of winter, from the deep interior, from the cave of the heart ~ into a world of light, to a communal dance in a human garden of blossoming radiance.
After circulating, stretching, compressing and twisting the body for two hours we settled into a deep restorative Yoga Nidra to extend the detoxification to mind and heart. By the end, thirty of us committed to keeping our minds pure by keeping the television off, and to keeping the heart alive by spending more time in nature.
We also committed to the annual Spring Detox 21 Day Challenge, which I have posted here. It is a simple plan for eating clean, natural, seasonal foods that help the body eliminate winter’s accumulation. We love company so if you would like to join us, please do. Just click the “Like” button below, or email me to let us know you are in.
Lately, with all the health-store, take-home boxes of Detox, many people tell me they are following a plan they bought. While I am sure that is helpful, I want to remind you that it can be easier. Spring is the time for internal cleansing. Nature knows that, and so provides at this time all the foods that best support detoxification. If you eat the harvest from your own, your neighbor’s, or your local farmer’s garden, you will naturally have a comfortable, nourishing cleanse.
It is hard to make money off that simple, potent truth, so it is not advertised. But liberating ourselves from commercially driven habits makes this Detox all the more empowering, and helps cleanse the mind and our beliefs, which is the beginning point for all true, enduring health.
So, let your food be your medicine. Allow nature to take care of you. After all, you are nature. Eating according to nature’s seasonal bounty stimulates the natural intelligence in you to adapt, heal, nourish, cleanse, revitalize and really come alive in this season of joy.
The 21 Day Challenge
Before you begin ~ it is always best to consult with an Ayurvedic professional to tailor your diet to your particular constitution. If you have a chronic illness, are very thin, or feel depleted, please consult your health-care professional before beginning any cleanse.
Drink warm water with fresh squeezed lemon juice first thing in the morning and throughout the day to increase cellular detoxification.
Eat fresh nourishing foods, including whole grains, beans and vegetables lightly cooked with small amounts of healthy oils such as olive oil, safflower oil, or ghee.
To stoke your digestive fire, sip ginger tea with your meals and spice your food with warm pungent herbs such as ginger, garlic, cinnamon, cardamom, clove, basil, oregano, pepper, and chilies.
Check out your local Farmer’s Market to see what is in season now. This is a great time to explore the immense variety of Spring vegetables and learn delicious ways they can be prepared.
While at the Market, load up on everything green as Spring Greens are the most detoxifying of foods. Greens are bitter, astringent and, those that ripen in Spring are often fiery, pungent. They are easy and quick to cook and colorfully complement a bowl of beans for a slimming, yet strengthening, protein-packed, power lunch.
Include grains with your meals but lighten up with cereals like barley, millet (as in couscous), buckwheat groats, rye and quinoa. Barley is an excellent cleanser of the digestive system and urinary tract. Buckwheat is considered a “light grain,” but is actually a fruit, with more protein than any of the other “grains.”
A piece of fruit, warmed or at room temperature, makes a great snack. The citrus fruits now in season have enough sour taste to stoke the metabolic fires, while their bitter peel are loaded with anti-histamine and anti-inflammatory zest. You can grate the rind and whisk it into salad dressings or sprinkle over cooked greens.
Be sure to eat fruit on its own – one type at a time, an hour away from meals. Otherwise it ferments in the gut, jamming digestion and increasing the toxic load. On the other hand, cooked fruit, such as a Spiced Citrus Compote that marries the fruits of Spring, is easy on digestion, and even stimulates elimination in the morning. Cooking fresh fruit into your grains for breakfast, with a dash of cinnamon or cardamom, is a powerful, and delicious, way to start the day.
Avoid meat, sugar, fried, processed, canned, frozen and microwaved foods. Reduce your intake of dairy products and heavy grains such as wheat, oats, rice. These foods decrease the metabolic fire, slow digestion and clog the circulatory channels.
Aloe Juice: Aloe encourages elimination so drink half a glass first thing in the morning on an empty stomach. It is a great Spring tonic for its deep tissue cleanse, liver support and cellular rejuvenation.
Tulsi: For congestion, heaviness, brain fog and the like, drink a cup of warm Tulsi Tea every day. I love Organic India not only for the quality of their teas, but also for the integrity and charitable nature of the company.
Dandelion: For liver detoxification drink Detox Tea in the evenings. I love this tea for its copious amounts of dandelion root and other bitter herbs that somehow still tastes sweet, not to mention comforting.
Triphala: Triphala reduces Ama in the body restoring balance and optimal physiology. Because it strengthens the colon it is often used to encourage regularity. Take 2 tablets in the evening before bed. If there is Ama, Triphala can give detox reactions, in which case, reduce to one tablet only for a week and then resume the two daily.
21 Day Challenge Meal Suggestions
These are just ideas, not a fixed menu. Be playful. Work with what you find at the market. Get creative with color, texture, tastes and spices. Dance in the kitchen. Love your food. It tastes better that way.
A porridge made of a light grain such as quinoa, buckwheat or barley. I love Bob’s Red Mill for warm breakfast cereals. This recipe on their website for Barley Hash looks great and has all the perfect ingredients for a Spring season start to the day.
Home-made Chapati with wheat and barley flour, topped with honey and cinnamon.
1/2 cup of granola with warm milk.
A Feast of Seasonal Greens, like asparagus, artichokes, mustard greens, avocado, and sprouts of every kind, with seasonal color like radishes.
A gorgeous medley of steamed, stewed or sautéed vegetables with tofu or paneer and a light grain such as quinoa.
A plate of Beans and Greens, such as Pinto Beans with Kale.
Barley Soup, Miso Soup, Green Vegetable Soup, Lentil and Spinach Soup, Whole Bean Chile, Kichari
Puffed rice, rice cakes with honey and cinnamon, collard greens rolled with hummus & red pepper, a piece of fresh fruit, sprouted bread toasted with honey and cinnamon, a small handful of seeds (sunflower or pumpkin), popcorn.
Evening: “Detox” or Tulsi Tea.
While Spring Cleaning, focus on what is positive in your life. Raise yourself up, feed your mind, elevate your spirit with inspiring activities, and allow yourself to enjoy the changes. Don’t forget you have amazing power. Allow yourself to rise up and blossom this Springtime. Radiate your Beauty. Let yourself shine!