RECIPE: Surya Spa Dal

I got this recipe via Goop.  It is from an Ayurvedic Spa and is made for detox. This is so easy, and filling and perfect for when you want something nourishing and light. I make it often. It’s great for Kapha dosha (but because coconut is quite heavy and difficult to digest, people with Kapha constitutions should use it sparingly.) – CM

SERVES 4
  • 1 tablespoon coconut oil
  • ¼ teaspoon cumin seeds
  • ¼ teaspoon fennel seeds
  • ¼ teaspoon ground turmeric
  • ¼ teaspoon ground coriander
  • 2 tablespoons chopped cilantro
  • 1 cup organic yellow split mung bean dal or organic yellow split lentils
  • 3 cups water
  • ¼ teaspoon salt

1. Heat coconut oil in a large saucepan or dutch oven over medium heat. Add spices and cook for one minute, or until fragrant. Add cilantro, sauté another 30 seconds, then add lentils, water, and the ¼ teaspoon of salt.

2. Bring the mixture up to a boil, boil for five minutes, then turn heat to very low and cover with the lid, leaving it slightly ajar.

3. Simmer over very low heat for 20 minutes, or until lentils are tender. Season to taste with salt if desired.

Originally featured in The 2016 goop Detox

Advertisements

RECIPE: Risotto with turnip greens and rucola

Hoofdgerecht

2 personen
25 min

INGREDIËNTEN
2 bosjes raapstelen (ca. 200 g)
1 grote ui
1 teentje knoflook
1 bakje rucola (sla 30 g)
2 eetlepels roomboter
150 g risottorijst (pak 400 g)
2/3 kippenbouillontablet
(versgemalen) peper

VOEDINGSWAARDEN (per eenpersoonsportie)

Energie: 375 kcal
Eiwit: 9 g
Vet: 10 g
Koolhydraten: 62 g

BEREIDEN
Worteltjes van raapstelen verwijderen. Raapstelen wassen, laten uitlekken en grof snijden. Ui en knoflook pellen en fijnsnipperen. Rucola grof snijden. In (braad)pan boter verhitten. Ui in ca. 5 minuten zacht, maar niet bruin bakken. Knoflook en rijst kort meebakken. Raapstelen toevoegen en al omscheppend laten slinken. Bouillontablet en 250 ml water toevoegen en aan de kook brengen. Rijst onafgedekt in ca. 5 minuten gaar koken, af en toe doorroeren. Rucola erdoor scheppen en kort meewarmen. Op smaak brengen met peper. Serveren met (versgeraspte) parmezaanse kaas.

Bron: Allerhande 9 2001

RECIPE: Paneer and vegetable skewers

I like paneer, and Anjum Anand’s recipes, so this looked interesting and healthy. I would add slightly more chilli powder next time. You can actually substitute other veggies too. -CM

Paneer is the main vegetarian protein eaten in India and it is a perfect foil for Indian flavours.

Ingredients

For the marinade
125ml/4½fl oz Greek-style yoghurt
small knob fresh ginger, peeled and roughly chopped
2-3 garlic cloves, peeled and finely chopped
salt, to taste
½ tsp chilli powder, or to taste
1 tsp garam masala
2 tbsp lemon juice, or to taste
2 tbsp vegetable oil
1 tbsp gram flour (also called chickpea flour)
1 tsp cumin powder
seeds of 6 green cardamom, ground

For the skewers
300g/10½oz paneer, cut into 2.5cm/1in cubes
1 large onion, cut into 2.5cm/1in cubes
1 green and 1 red capsicum pepper, cored and cut into 2.5cm/1in cubes
oil, for greasing
6 wooden skewers, soaked for an hour
2 tbsp butter, melted, for drizzling
chaat masala (a dried spice mixture available from Asian grocers), to sprinkle

Preparation method
For the marinade, mix together all the marinade ingredients in a bowl and add the paneer, onion and peppers. Cover with cling film and allow the paneer and vegetables to marinate for 30-40 minutes, or longer, in the fridge.

Preheat the oven to 200C/400F/Gas 6 and oil a baking sheet.

Thread the vegetables and paneer alternately onto the skewers. Bake in the oven for seven minutes, drizzle over the melted butter, turn and cook for another 5-7 minutes or until charred at the edges.

Sprinkle with chaat masala and serve. They are also great served with a green chutney.

via BBC – Food – Recipes : Paneer and vegetable skewers.

RECIPE: Winter root vegetable and barley pot

Note: Barley products are the best grain for balancing kapha and are good for pitta as well. Barley is relatively lighter to digest and it does not produce excess mucous in the body. I wanted to find recipes to incorporate barley into my kapha reducing diet as I’d never actually cooked it. This recipe is delicious, it’s filling but not heavy, and can also be used as a light lunch if you serve a smaller portion.

TIME: 1HR 20MINS
SERVES: 4

Ingredients
200g (7oz) pearl barley
1.8 litres (3 pints) chicken stock (using 2 cubes)
2tbsp olive oil
1 onion, diced
1 clove garlic, crushed
1 carrot, chopped
1 parsnip, chopped
½ swede, chopped
½ turnip, chopped
1 leek, sliced
2 sticks celery, sliced
100g (3oz) frozen peas
200g (7oz) frozen spinach

Wash the barley in cold water and drain, then place in a pan, cover with stock and simmer gently for one hour.

Heat the olive oil in a pan. Add the onion and garlic and sauté for five minutes on a low heat. Add to the pan with the cooked barley; also add the carrot, parsnip, swede and turnip and simmer for a further 15 minutes. Add the leeks, celery and spinach and simmer for a further 10 minutes. Finally add the peas and simmer for a further five minutes.

Garnish with a sprig of parsley and serve.

RECIPE: Pasta with kale, garlic & chilli

Note: This is an easy weekday recipe for when you need to cook fast. Wheat is heavy and moist which makes it Kapha imbalancing so strictly speaking should not be eaten by Kapha. Kale on the other hand, is good for Kapha – Claire

Serves 2

Ingredients

  • 200g spaghetti (I used wholewheat)
  • 150g curly kale, chopped (I used frozen)
  • olive oil (very little)
  • 2 garlic cloves, finely sliced
  • 1 red chilli, sliced

Preparation and cooking times
Preparation time 5 mins
Cook 10 mins

Method
Cook the pasta following packet instructions. If not using frozen kale, put the kale in a colander and pour over a kettle-full of water. Leave to drain. Heat 3 tbsp olive oil in a pan, add the garlic and chilli and cook gently for 3 minutes without browning. Add the kale and cook for about 3-4 minutes until tender.

Drain the pasta and add to the pan with 2 tbsp of the cooking water. Toss everything well, then serve.

Per serving
520 kcalories, protein 14.9g, carbohydrate 75.9g, fat 19.5 g, saturated fat 2.6g, fibre 5.4g, salt 0.09 g

via Pasta with kale, garlic & chilli recipe – Recipes – BBC Good Food.

RECIPE: Kitchari by Glynnis Osher and Madhuri Phillips

Tridoshic Fall Kitchari (3-4 servings)

Ingredients:

  • 2 TBSP ghee (clarified butter)
  • 1 tsp cumin seeds
  • 1 tsp coriander seeds
  • 1 tsp fennel seeds
  • Half a medium onion finely diced
  • 1 inch fresh peeled ginger, finely diced
  • 1 cup split mung dal
  • 1 cup white basmati rice
  • About 2 cups mixed veggies of your choice (seasonal root veggies and greens)
  • 1 tsp sea salt/rock salt
  • 6 cups water (may add more water for a more watery soup kitchari)

TIP: Soak beans/rice overnight for shorter cooking time and easier digestion

Directions:
Wash beans and rice until rinse water is clear. Discard water and set rice and beans aside. In a heavy-bottomed pan, heat the ghee on medium and add the onions to sauté until sweet and tender. Add ginger, cumin, fennel, and coriander seeds and sauté for two or so more minutes. Add rice and beans and sauté for a few more minutes. Add the water, cover and bring to a boil. Once boiling, stir, lower heat and simmer on low with the lid on for about 20 minutes. While kitchari is cooking, wash and chop the veggies/greens. Add to the mixture, stir in and cover. Allow to ‘steam’ for about 8-10 minutes. Add salt and mix in. (If you are using veggies that take longer to cook than greens (squash or yams for example), add to mixture 5 minutes before the greens and other veggies).

Garnish with a squeeze of lemon or lime, fresh cilantro or parsley, a small dollop of extra ghee and toasted sesame seeds or toasted sunflower seeds.

RECIPE: Grilled Aubergines with Spicy Chickpeas & Walnut Sauce

This vegetarian dish is packed full of great textures and tastes – smoky aubergine, nutty chickpeas and earthy walnuts.

Grilled  aubergines  with  spicy chickpeas  &  walnut  sauce

  • Heat  2  tbsp  oil  in  a  pan,  add  the  onion  and  fry  until  soft  and lightly  browned,  about  10  mins.  Add  the  chilli,  ginger  and  spices and  mix  well.  Stir  in  the  chickpeas,  tomatoes  and  5  tbsp  water, bring  to  the  boil,  then  simmer  for  10  mins.  Add  a  little  salt  and pepper  and  the  lemon  juice.
  • Arrange  the  aubergines  over  a  grill  pan.  Brush  lightly  with  oil, sprinkle  with  salt  and  pepper,  then  grill  until  golden.  Flip  them over,  brush  again  with  oil,  season  and  grill  again  until  tender and  golden.
  • Mix  the  yogurt  with  the  garlic,  most  of  the  walnuts  and coriander  and  a  little  salt  and  pepper.  Arrange  the  aubergine slices  over  a  warm  platter  and  spoon  over  the  chickpea  mix. Drizzle  with  the  walnut  sauce  and  scatter  with  the  remaining walnuts  and  coriander.

Serves  2
Prep  20  mins
Cook  30  mins

Ingredients
4  tbsp  olive  oil
1  onion, finely  chopped
1  red  chilli  deseeded  and  finely chopped
2cm  piece  ginger, finely  chopped
1⁄2  tsp  each  ground  cumin, coriander  and  cinnamon
400g  can  chickpeas,  rinsed  and drained
200g  tomatoes,  chopped
juice  1⁄2  lemon
2  aubergines,  sliced  lengthways

For the walnut sauce
200g  tub  Greek-­style  yogurt
1  garlic  clove,  crushed
25g  walnuts, chopped
handful  coriander  leaves, roughly chopped

Per  Serving
640  kcalories,
protein  22g,
carbohydrate  39g,
fat  45  g,
saturated  fat  10g,
fibre  13g,
sugar 16g,
salt  0.9

Recipe Source BBC