Here are some recipes that fit the criteria of the spring cleanse. I hope you enjoy them!
Kitchadi -traditional cleansing food-basic recipe
- 1 cup split yellow mung dahl
- 1/2 cup basmati rice
- 1 Tbsp fresh ginger
- 1/2 tsp each: turmeric, cumin seeds, coriander sees or powder, brown or yellow mustard seeds
- 8 cups water or vegetable broth
- 1/2 tsp salt
- 1 small handful cilantro leaves
Put 1 tsp of ghee or sesame oil in a large pot or med heat. Add all of the spices and let them simmer for a few minutes (you should be able to smell them!) Meanwhile rinse the lentils and rice and add them to the spices. Saute for a few more minutes. Add the water and salt, cover and boil for 10 minutes, then reduce heat and cook until rice and dahl are soft. (30-40 min). Garnish with cilantro leaves. Braggs amino acid can replace the salt if you with!
If you have bloating or weak digestion, soak the beans overnight before cooking.
QUINOA TABOULEH
from LifeThyme Wellness
Ingredients
1 cup quinoa, uncooked
1 tsp salt
1/4 cup fresh lemon juice
1/4 cup olive oil -substitute flaxseed oil
2 cloves garlic, crushed
black pepper to taste
4 scallions, minced (whites and greens)
1 cup packed minced fresh parsley
10 leaves fresh mint (or 2 Tbsp dried), minced
1 small cucumber, seeded and minced
1/2 cup cooked chickpeas (optional)
Procedure
Rinse quinoa in a fine sieve. Drain well, and place in medium sauce pan. Add 2 cups water (or stock) and bring to boil. Cover, reduce heat to medium and cook 12 minutes. Drain well, spread on paper towel lined baking sheet and cool for 5 minutes. Transfer to a bowl. In a small bowl, combine salt, lemon juice, oil, and pepper. Pour over quinoa and mix thoroughly. Add all other ingredients, cover and refrigerate for at least 30 minutes before serving. Serve cold. This recipe is even better the next day.
1 inch fresh ginger
1/2 lemon
1 apple
1 lb kale
preparation
You can make kale lemonade in a juicer or a blender. Take the stalk off the kale. You may need to chop the kale, or toss it in a food processor if your juicer or blender has trouble grinding it up. If you plan to use a blender, add all ingredients plus 1c of water, then blend and strain.
Wilted Greens with Garlic and Sesame Oil
You can use chard, kale or spinach, all yummy bitter greens. Best if you eat bitter tastes toward the end of the meal, it will reduce sugar cravings.
- Ghee-just enough to keep from sticking
- 4 cloves garlic
- 20 oz greens, washed and destemmed
- 1 tsp rice vinegar, or to taste
- sesame seeds
- salt and pepper to taste
Sauteed Sugar Snap Peas with Ginger
- 1 tsp ghee
- 1 Tbsp fresh ginger, diced small
- 2 garlic cloves, crushed
- 5 cups fresh snap peas, washed and trimmed
- 3 Tbsp organic vegie broth.
Heat the ghee, saute ginger and garlic for 1 minute. Add peas and broth and cook until peas are tender..about 2 minutes
Quinoa with Peppers and Cilantro
- 1/2 cup uncooked quinoa
- 1 cup water
- 1 cup diced red pepper
- 1 cup frozen corn
- 1/2 cup chopped onion
- 1/2 cup chopped cilantro
- juice and grated zest 1 lime
- 1/4 tsp cumin
- 1 Tbsp sesame or flaxseed oil
Place quinoa in strainer and rinse with cold water. In small saucepan bring water and quinoa to boil. Reduce to low, cook for 15 min or until grains are translucent. Cool to room temperature. Add pepper, corn, onion and cilantro. Toss. Whisk together lime juice, cumin and flaxseed oil(cold pressed). Toss and season to taste.
Avocado spread – from The Ayurvedic Cookbook by Amanda Morningstar
1 ripe avocado
1 Tbsp lemon juice
1/8 tsp fresh ground pepper
1 TBsp fresh coriander leaves, chopped
Mash all ingredients in small bowl. Delish on a rice cake!!!
Warm pears with ginger
5 Ripe medium pears
1/2 cup apricot nectar
1/4 cup water
1/8 tsp dry ginger
2 cloves
1 cardamom pod
1/16 tsp sea salt
Wash, quarter and core pears. Chop in 1/2 in pieces/ Put all ingredients in medium saucepan and cook uncovered over medium heat for 15 min or until soft. Serve warm.
Cauliflower soup-from Tanish Peelgrane
2 CLOVES GARLIC, MINCED
1 TBSP FRESH CHILIES OR DRIED RED CHILIES, MINCED (AND OK FINE, RED PEPPER FLAKES IF THAT’S WHAT YOU’VE GOT)
1 TBSP GRATED FRESH GINGER
1 TSP TURMERIC
1 TSP CUMIN
1 TSP CORIANDER
1/2 TSP CINNAMON
2 CUPS CUBED RED POTATOES
1 HEAD CAULIFLOWER, CUT INTO FLORETS (ABOUT 4 CUPS)
4 CUPS VEGETABLE STOCK
SALT
1/4 CUP BASMATI RICE
2 TBSP LEMON JUICE
4 TBSP FRESH CILANTRO, CHOPPED (MORE IF YOU’RE LIKE ME AND LIKE A HEAVY CILANTRO GARNISH)
BLACK PEPPER
DIRECTIONS:
IN A LARGE SOUP POT OVER MEDIUM HEAT. WATER SAUTE, GARLIC, GINGER, CHILIS AND A TSP SALT. COOK, STIRRING OCCASIONALLY, ABOUT 10 MINUTES.
ADD THE TURMERIC, CUMIN, CORIANDER AND CINNAMON TO THE POT. STIR CONSTANTLY FOR A MINUTE OR TWO TO LET THE SPICES GET FRAGRANT.
ADD THE POTATOES, CAULIFLOWER, STOCK, AND ANOTHER TEASPOON OF SALT TO THE POT.
COVER THE POT AND BRING THE BROTH TO A BOIL. ADD THE RICE AND COVER THE POT AGAIN. LET SIMMER FOR 15 MINUTES, WHEN VEGGIES SHOULD BE TENDER.
THE RECIPE SAYS TO PUREE 2 CUPS OF THE SOUP IN A BLENDER. I USED MY IMMERSION BLENDER (THE TURMERIC STAINED THE BOTTOM… WHOOPS) AND JUST BLENDED UNTIL IT WAS THE CONSISTENCY I WANTED.
MANGO AVOCADO SALAD ROLLS
Here’s another recipe: You can also do a web search for low fat, gluten free dairy free recipes and find bunch of great ideas!
We have a couple of Ayurvedic cook books at the studio with recipe ideas too!
Thanks to LifeThyme Wellness
Ingredients
6 rice paper sheets
1 mango, peeled, pitted and sliced into thin strips
1 avocado, peeled, pitted and sliced into thin strips
1 ounce dry rice vermicelli or mung bean noodles
1 cup shredded dark green lettuce
1 cup fresh cilantro, basil and/or mint leaves
one batch Citrus Dipping Sauce (recipe follows)
Procedure
Bring a pot of water to boil, add vermicelli or noodles and cook 2 minutes. Drain and rinse with cold water. Lay a clean kitchen towel on the counter, and have another clean towel handy. To soften rice papers, fill a large bowl with hot water, and immerse rice papers for about 30 seconds (they will be pliable, but will still have stiffer parts). Place all six papers in a single layer on towel, three along the top, and three along the bottom. Pat the tops gently with other towel. Begin by placing a few slices each of mango and avocado on the bottom third of each rice paper, followed by approximately ¼ cup vermicelli or noodles, 1/6 cup shredded lettuce, and a 1/6 cup of fresh herb leaves. Begin rolling rice paper into a cylinder and stop half way. Fold in left and right sides and finish rolling. Makes six rolls. Wrap tightly in damp paper towel and plastic wrap. If rice paper hardens slightly after storage, spray with water mist.
CITRUS DIPPING SAUCE
Combine the following
1 Tbsp thawed orange juice concentrate
½ Tbsp lemon juice
1 tsp grated orange and lemon rind
pepper
White Bean and Kale Soup
Vegetarian Times Issue: March 1, 2008 p.71 — Member Rating:
“My soup was inspired by the seasonal ingredients available at the farmers’ market in Boulder, Colorado,” explains Amanda Mauser,
a 14-year vegetarian and student at Johnson & Wales University in Denver, Colo. “I used smoked paprika to provide the smoky flavor
of the pork found in traditional Portuguese kale soup.”
Ingredient List
Serves 6
1 Tbs. olive oil
1 small onion, halved and thinly sliced (1 cup)
3 cups chopped kale
1 small garnet yam, peeled and diced (1 cup)
1 Tbs. smoked sweet paprika, plus more for garnish
1 Tbs. curry powder
1 bay leaf
4 cups low-sodium vegetable broth
2 15.5-oz. cans great Northern beans, drained and rinsed, divided
2 Tbs. red wine vinegar
Directions
1. Heat oil in saucepan over medium heat. Add onion, and cook 8 minutes, or until lightly caramelized, stirring often.
2. Add kale, and cook 4 to 5 minutes, or until wilted. Stir in yam, paprika, curry powder, and bay leaf; cook 1 minute more, or until fragrant.
3. Add broth, and bring to a simmer. Reduce heat to medium-low, and cook 30 minutes, or until kale and yam are tender. Purée 1 cup beans with 3/4 cup water in blender or food processor. Add purée and remaining beans to soup. Simmer 10 minutes, then stir in vinegar. Season with salt and pepper. Sprinkle each serving with paprika.
Nutritional Information
Per SERVING: Calories: 165, Protein: 9g, Total fat: 2.5g, Saturated fat: 0.5g, Carbs: 34g, Cholesterol: mg, Sodium: 543mg, Fiber: 10g, Sugars: 7g
Magenta Salad
Here is a rough idea of measurements, but really it’s a dump, taste and add type of recipe.
1 beet
2-3 apples
1 carrot
½ cup of raisins (soaked)
1 tablespoon flaxseed oil
Juice of 1 lemon
½-1 teaspoon cinnamon
½-1 teaspoon raw honey
Use a food processor to shred or finely chop
the beetroot and carrot. Dice the apples by
hand so that the textures vary. Add these all together in a bowl. Then add the raisins, flaxseed oil,
cinnamon, raw honey and juiced lemon. If it is too dry add more oil or lemon depending on your likes and tastes. If the apples are really sweet you may want to leave out or cut back on the honey. Depending on your likes, you can add more raisins. Beets are generally pretty strong in flavour, so you want to have a greater ratio of apple and
carrot.
Green Goddess Salad Dressing
1 avocado
1 clove garlic,
crushed Juice of 1 lime
1 stalk celery, chopped
1 shallot, chopped
1⁄2 teaspoon dulse
2 tablespoons water
Blend until smooth.
Easy dressing:
1/2 cup fresh lemon juice
1 tsp apple cider vinegar (optional)
1 tbsp flaxseed oil (opt.)
1/4-1/2 tsp garlic powder, to taste
1/2 tsp red pepper flakes, to taste (less if you don’t like spicy foods!)
1/4-1/2 tsp ground cumin, to taste
1/2-3/4 tsp kosher salt, to taste (I used 3/4 tsp)
freshly ground black pepper
Kale Cole Slaw
Ingredients:
1 bunch kale, de-stemmed (about 1 cup, packed), cut into thin ribbons
1/8 head green cabbage, shredded (1 1/4 cups)
1 tomato, diced
1/2 red jalapeno, seeded and minced (or sub. 1/8 tsp. cayenne powder)
2 Tbsp. red onion, finely julienned
1/8 tsp. solar-dried sea salt
2 Tbsp. oil-packed capers (optional)
Dressing Ingredients:
1 Tbsp. olive oil
1 Tbsp. flax oil
1 Tbsp. light miso
1/2 Tbsp. lemon juice
1/2 tsp. honey
1 tsp. onion powder
1/4 tsp. powdered mustard
1/2 tsp. crushed garlic
1. Dressing: Combine all ingredients in glass jar, cover and shake to blend
2. In a large bowl, massage the kale well for a couple minutes to soften. The kale should take on a “cooked”, broken down appearance.
3. Add the cabbage, tomato, jalapeno and red onion to bowl of softened kale. Pour the dressing over the mixture, toss and season with salt to taste. Garnish with capers (optional).
Kale Cole Slaw is best served immediately, but it can also be refrigerated in a covered container for up to 24 hours.
Quinoa with Vegetables and Greens
For Kapha Balancing Diets
Ingredients:
1/2 cup quinoa
1 cup pure water
1/4 cup finely shredded cabbage
1/4 cup grated carrot
1/4 cup finely sliced celery
1/4 cup finely chopped broccoli spears
1/4 cup finely chopped green beans
1/4 cup finely chopped cauliflower florets
1 cup baby spinach leaves, washed and trimmed
1 Tbsp. olive oil
1/8 tsp. minced fresh ginger
1 Tbsp. chopped cilantro
1 tsp. lemon juice
1/4 tsp. black pepper
1/2 tsp. ground cumin
1/2 tsp. sweet paprika
1. Toast quinoa in a pot for 3-4 minutes. Add the water and bring to a boil. Lower heat to simmer, cover and cook until quinoa is tender and the water has evaporated, about 15 minutes.
2. Meanwhile, in a a non-stick wok (or similar), add the olive oil, cabbage, carrot, celery, broccoli, cauliflower, green beans, black pepper, cumin and paprika. Stir well to mix. Saute for 6-8 minutes until vegetables are fork tender.
3. Remove vegetable mixture from pan and set aside.
4. Add spinach to hot pan and stir lightly until wilted, 2-3 minutes.
5. Make a bed of the spinach on plates.
6. Add the vegetables to the quinoa and stir lightly with a fork to fluff the grain and blend.
7. Mound mixture over spinach on the plates. Drizzle with lemon juice and garnish with cilantro. Serve hot.
Pomegranate, Fennel and Blood Orange Salad
Serves 4
Dressing Ingredients:
3 Tbsp. pure pomegranate juice
1 Tbsp. fresh orange juice
1 tsp. grated orange zest
3 Tbsp. extra virgin olive oil
1/4 tsp. ground rosemary
pinch of white pepper
Ingredients:
1 large pomegranite
2 small blood oranges
5 cups baby spinach leaves
1 cup arugula leaves
1 cup thinly sliced fennel
1/4 small red onion, thinly sliced into half moons (about 1/2 cup)
1. Dressing: Combine ingredients in a small jar with a tight fitting lid and shake to mix well. Season with sea salt and pepper.
2. To cut pomegranate, make 5 or 6 shallow cuts in the skin from top to base, around fruit’s perimeter. Immerse in a large bowl or sink of cold water. pull sections apart along score lines and gently press out seeds. Discard white pith and membranes, strain seeds from water and pat dry.
3. Using a small, sharp knife, cut peel and pith from oranges. Cut between membranes to release segments. Set aside.
4. In a medium bowl, combine spinach, arugula, fennel and onion and toss to mix. Add about 1/3 of of the dressing (reserve remaining for future use) and toss to coat. Add half of the blood orange segments and half of the pomegranate seeds and gently toss.
5. Divide salad among 4 plates. Top with the remaining orange segments and pomegranate seeds. Serve.
