Holiday Fruit Cake

Preparation time: 30 minutes, plus 2 hours to bake. Makes 1 loaf or 12 individual cakes
SATTVIC, moderately + Vata, – Pitta, + Kapha

Preheat oven to 300 degrees F. Put a shallow pan filled with about an inch of water on the
bottom shelf of the oven. Beat in a mixing bowl:
2 egg yolks (or Egg Replacer equivalent for 2 eggs)

Beat into them:
⅓ c. sesame oil ¼ c. rice bran syrup
1 tsp. blackstrap molasses ¼ c. apricot nectar or grape juice

Mix together; then stir into the batter:
½ c. whole wheat or barley flour ¼ c. rice bran or oat bran
⅛ tsp. salt ½ tsp. cinnamon
⅛ tsp. cloves ⅛ tsp. nutmeg

Flour a knife and a cutting board with:
1-2 Tbsps. more flour
Finely chop on the board:
2 Tbsps. organic orange peel

Then coarsely chop:
1 c. dried Turkish apricots ½ c. dried pineapple
½ c. raw walnuts
Add these to the batter with:
⅓ c. dried cherries (if available) ⅓ c. currants
⅓ c. organic raisins

Whip until they are stiff and just beginning to peak:
2 egg whites

Fold them gently into the batter. Line a loaf pan with waxed paper or oiled brown paper and spoon the batter
into the pan. Or line a muffin tin with 12 individual paper baking chips and spoon a heaping tablespoon of
batter into each one. Put on the top shelf of the oven to bake until done, about 2 hours

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Quinoa – Asparagus Pilaf

Preparation time: 20 minutes
SATTVIC, – Vata, – Pitta, – Kapha

Rinse well:
1 c. dry quinoa
This is important, as it has a natural soapy residue which can disturb some people’s
digestion. Bring the quinoa to a boil in a small saucepan with:
2 c. water
½ tsp. salt
Reduce heat to low, cover, and cook until done about 15 minutes. Wash and chop:
1/2-1 lb. asparagus, in 1” pieces
1 large carrot, in half moons
1 Tb sp. fresh rosemary leaves, finely chopped or 1 tsp. dried
2 Tbsps. onion, finely chopped
1 tsp. fresh savory leaves, finely chopped or ½ tsp. dry (this is optional but tasty)
As the quoina continues to cook, warm in large iron skillet:
2 Tbsps. cold-pressed olive oil

Add the onion and rosemary and sauce until the onion begins to get translucent. It’s time to put the carrot.
Let it cook on medium heat in the skillet, covered until tender, about 5 minutes. Add the asparagus, cover
and cook another 2-3 minutes until it is tender yet still slightly crispy. When quinoa is done, toss it lightly into
the vegetables in the skillet, using a fork to fluff it. Stir in the freshly chopped savory. Serve

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Minestrone Soup

Preparation time: 1 ½ hours, from scratch

SATTVIC, O Vata, 0 Pitta, – Kapha

Bring to pressure in a stainless steel pressure cooker:
⅔ c. dry beans: navy, whole mung & chickpea are good 8 c. pure water
Pinch of hing or epazote (optional, aid digestion) 1 bay leaf
Cook until done about 30 minutes. Or you can use 2 cups of pre-cooked b beans in their liquid plus 6 cups
of water.

Wash and chop:
2 potatoes, cubed 1 carrot, diced
3 inches of the leek, chopped 2 stalks of celery, finely chopped
1 c. fresh green vegetables: zucchini, peas or string beans
One the beans are done, add the vegetables to the bean pot with:
*1 c. Rose Petal Tomato Sauce (recipe below) ½ c. white basmati rice, dry, washed
1 tsp. salt 2 tsps. dried sweet basil
½ tsp. dried thyme
Let the soup simmer until tender, about 45 minutes. Add extra water if needed for the broth. Serve hot with:
freshly ground pepper
*Basic Rose Petal Tomato Sauce
Wash and chop, or put through a food mill:
12 fresh medium tomatoes (about 4 cups)

A food mill helps cull out the tomato seeds which can aggravate Vata, a bit. Or you can simply leave as
many seeds on the cutting board as you can. Simmer the tomatoes in a stainless steel saucepan with:
¼ c. finely chopped onion, 2 cloves garlic, minced, 2-4 Tbsps. extra-virgin olive oil
Cook over medium heat uncovered until thick, about 15 minutes or so. Pour the thickened tomatoes
in a blender with.

2 Tbsps. or more organic dried rose petals 4 tsps. fresh oregano, chopped or 2 tsps. dried oregano
½ tsp. dried thyme 2 Tbsps. fresh Italian parsley, finely chopped
Salt and pepper to taste Up to ¼ c. water (optional)
Puree well. Ready to serve.

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Sweet Potato Soup

Preparation time: 1 hour, most of it unattended

SATTVIC, – Vata, – Pitta, + Kapha

Scrub: some large sweet potatoes
Put them in a large pot with enough boiling water to cover them.

Add:
1-inch fresh ginger root, peeled and sliced
Bring the sweet potatoes and ginger to a boil, then reduce heat to medium and cook until the potatoes are
soft, about 35-40 minutes.

In a small saucepan, bring to a boil:
1 ½ c. soy milk or fresh raw cow’s milk
Reserve 1 ½ cups of cooking water from the sweet potatoes (the rest of the water makes good soup stock).
Blend this cooking water, the hot milk, the cooked sweet potato and ginger in a blender with:
¼ tsp. fresh ground allspice
1 Tbsp. maple syrup (optional)
Salt to taste

Add more milk or water as desired to reach a creamy consistency. Puree the finished soup until satiny
smooth. Serve hot with fresh greens and a quick bread.
**POLARITY HEALTH BUILDING DISH

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Thai Cabbage Salad

Serves 6-8

Ingredients:
1 cup purple cabbage, sliced thin
1/4 cup coconut vinegar
1 package rice or buckwheat (soba) noodles
a few handfuls of your favorite summer lettuce, torn
4 small cucumbers, semi-peeled (Persian cucumbers are my favorite)
2 spring onions, chopped
1 bunch cilantro, stems trimmed away
2 handfuls of sunflower seeds
black and white sesame seeds
a dash of pink salt

Optional: fresh cracked black pepper

Dressing:
1 tablespoon coconut oil
1-2 cloves garlic, minced
2 tablespoons almond butter
2 tablespoons soba noodle water
1 teaspoon gluten-free tamari
2 tablespoons extra virgin olive oil
1 lime

You can run the purple cabbage through my spiralizer to slice it thin. Whatever way is best for you, slice it
very thin. In the morning or the night before, place the cabbage in a bowl and cover with vinegar. Set aside.
If overnight, set in the fridge.
When you are ready to prepare your salad, prepare the noodles according to the instructions on the package.
Drain, reserving a bit of the water for your dressing. Put the noodles in a bowl with ice and set in your
refrigerator to cool.

In your salad bowl, pour your cabbage with vinegar, and add the rest of the salad ingredients.
Make the dressing by gently warming the coconut oil with the garlic. Once the garlic begins to sizzle, stir in
the almond butter. Allow that to warm thoroughly for a minute or two, then add the soba noodle water and
whisk well. Take off the heat. Stir in the tamari first and then the olive oil. Add more soba water to thin and
get the consistency you need for a salad dressing. Pour over the salad and lightly toss. Finish by sprinkling
the juice of one lime over the salad and again lightly tossing. Taste and adjust salt and pepper, and serve

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Mediterranean Summer Salad

from Ayurveda, Today, Volume 24, Number 1 – Serves 2, generously, or 4 as a side
This summer salad has a number of steps but the results are well worth it!
Some items can be prepared ahead of time. Perfect for an evening on the patio.

Doshic Notes: Vata :: enjoy • Pitta :: enjoy • Kapha :: eat in moderation

Ingredients:
3 – 4 cups leafy greens of your choice
Avocado dressing
1 cup lentil-zucchini mix
1 cup couscous
1 cup beets
6 Tbs. soft goat cheese
Fresh ground black pepper
Cilantro, fresh, chopped fine

Preparation:
Toss the greens with the avocado dressing and arrange on serving plate or bowl. Then layer the lentils,
couscous, and beets (see recipes below) on top of the dressed greens. Drop the goat cheese by tablespoons
around the platter. Grind a bit of pepper on top and sprinkle with chopped cilantro.
Lentil-Veggie Marinade:
Simmer together for 20 minutes: 1 cup water, 1/4 cup French lentils, and 1 pinch of hing. While this is cooking,
mix 1/4 cup fennel, chopped, and 2 Tbs. dill with a pinch of salt and pepper, 1 Tbs. rice vinegar, and
2 tsp. olive oil. Lightly sauté 1/2 cup zucchini in chopped shallots, sunflower oil, and rice vinegar. Cool the
lentils and zucchini then mix all ingredients together and let marinate in refrigerator overnight or for 4 hours.

Couscous:
Sauté 1/2 cup Israeli (pearl) couscous with 2 tsp. sunflower oil for 2 – 3 minutes. Add 3/4 cup water or
broth, bring to a boil then reduce heat to simmer 10 – 15 minutes. Toss together with 2 Tbs. chopped parsley,
juice of 1/2 lemon, 1/2 tsp. salt, and 1/4 tsp. pepper. Can use warm or prepare ahead and refrigerate.

Cooking the Beets:
Take one medium to large-sized red or golden beet and cut into quarters. Peel the tough outer layer away.
Steam the quarters in a covered pan with a steamer basket and 1 inch of water for 20 minutes, until done.
Allow to cool, chop into 1/2 inch pieces, and store in the refrigerator until ready to assemble the salad.

AVOCADO DRESSING:
1 small ripe avocado
1 Tbs. lime juice
2 Tbs. rice vinegar
1/2 cup olive oil
1 tablespoon chopped parsley
1 tablespoon chopped cilantro
Salt and pepper to taste
Cut the avocado in half, working around the pit. Twist apart and remove the pit with a knife. Scoop out the
flesh with a teaspoon and put it in a blender or small food processor. Add the remaining ingredients and
blend until smooth and well mixed then season with salt and fresh ground pepper.

Tips:
Cook the lentils, beets, and couscous the day before or in the morning of the day you plan to serve the
salad. The cooked ingredients need at least 4 hours to marinate and/or chill in the refrigerator. A filling yet
cooling meal as the sun sets, you can substitute roasted pine nuts for the goat cheese as a vegan option.
You can substitute other summer vegetables for the zucchini such as green beans, yellow squash, red bell
peppers, corn, etc. If you already have some cooked, just add them to the lentil marinade.
While beets have a pungent vipak (post-digestive effect), they also have a sweet rasa (taste) and cooling
virya (energy). Their heavy quality helps to add needed moisture to the digestive tract.
The heavy effects of the cheese, beets, and couscous serve to counteract the light and rough qualities of
leafy greens and the rough quality of the lentils. The overall effect of this salad is balancing in the summertime
when the sweet, cooling qualities of the foods are desirable.

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A Simple Six Ingredient Salad

By Laura Plumb

Salad:
Arugula, 1 hefty handful
Microgreens (kale, cilantro, radish sprouts), 2 handfuls
Fresh Garden Peas, 1 handful of fresh pods
Cherry Tomatoes, 1 handful
Spring Onion, 1-2 bulbs
Sunflower Seeds, 1-2 handfuls
Creamy Curried Lemony Dill Dressing:
Tofu, 1/2 a block (about a cup)
Garlic, 1 clove (more if you are Kapha)
Lemon, juiced
Dill, 1/2 to 1 scant teaspoon
Curry powder, 1/4 teaspoon (more if you like spice)
Olive Oil, about 1 teaspoon
Fresh Cracked Black Pepper, to taste

Method:
Rinse and pat dry your greens. Add to a salad bowl. Pinch your pea pods to open them, then loosen each
pea with your finger to release them into your salad bowl. Slice the cherry tomatoes in half, and the spring
onion into thin rounds. Add the tomatoes and onions to your salad.
Put the tofu and garlic into a small electric blender and blend until the tofu is creamy and the garlic is completely
mashed. Cut your lemon in half and squeeze in the juice. Add the dill and curry powder and mix well.
Drizzle in the olive oil and just lightly pulse a few times. Crack the pepper in and just light stir with a spatula.
Taste and adjust lemon, spices, and add, maybe, a pinch of salt. Use the spatula to pour the dressing over
the salad. The consistency will be thick, but once tossed, the greens, tomatoes, and peas will add their
moisture to give it a beautiful balance between creamy and crunchy, soft and snappy, soothing and fresh.
Garnish with a generous helping of sunflower seeds, and a sprig of fresh rosemary.
Because we are Spring Cleansing, I also tossed into the salad a handful of fresh cilantro. I love treating mint,
cilantro, and parsley as if they are more than a garnish, but leaves with their own rightful place in the salad.
Salads are usually eaten after the main meal in Ayurveda, much like in Italy and France. We’ve been enjoying
it following a bowl of kichari, lentils or spring saag. I hope you enjoy it with whatever gives you the most
Spring in your heart.

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Thai Stir-Fry

Preparation time: 30 minutes
SATTVIC, – Vata, 0 Pitta, – Kapha

Makeup:
Pain Basmati Rice (Note: If you would like to be true Thai custom, the rice you use would be long-grained
Thai jasmine rice)
As it is cooking, wash and chop the vegetables:
½ lb. fresh asparagus, in 1-inch pieces
1 c. Chinese cabbage thin-sliced
1 medium bunch fresh spinach well-washed and chopped
1 c. fresh cilantro leaves, loosely packed, then minced
½ c. cucumber, peeled and julienne sliced
3 Tbsp. fresh ginger root, peeled and very thin-slice (less if you like)
2 cloves garlic, minced
When rice looks like it is close to being done, begin the stir-fry:

In a large skillet, warm:
2 Tbsp. sesame oil
With the temperature high, add the garlic and the ginger and stir. About one minute later, stir in asparagus,
Chinese cabbage and spinach. Stir until the spinach begins to wilt a bit.

Pour in:
¾ c. coconut milk
and stir well. When the spinach is cooked, take the stir-fry off the heat and stir in the cilantro and cucumber.
Serve hot over rice.

Serves 3-4
Recipe from “Ayurvedic Cooking for Westerners” by Amedea Morningstar

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March Recipe:

This recipe is vegan, gluten-free, and great to balance the Pitta and Vata doshas.
It will be featured in Chef Johnny’s forthcoming book, Vegetable Soup for the Spirit.

Ingredients:
3 medium zucchini, sliced on the slicer part of a grater or wafer thin
1-2 tablespoons sesame seeds (optional)
3 tablespoons coconut oil
2 teaspoons Chef Johnny’s Pitta Seasoning
2 teaspoons lemon juice
Salt is optional

Directions:
Heat the oil very hot, but without smoking, in a pan.Add the sesame seeds, stir for 1 minute then add the
sliced zucchini.Add pitta seasoning and lemon juice.Cook on a high heat and stir briefly until just tender.
Put the lid on the pan.
Serve immediately.

Makes 4-5 serving

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February Recipe:

This recipe is vegan, gluten-free, and great for Vata and Pitta doshas. It will
be featured in Chef Johnny’s forthcoming book, Vegetable Soup for the Spirit.

Ingredients:
2 white young organic coconuts 1 cup goji berries
juice from 6-7 blood or navel oranges 2 tablespoons coconut butter
1 date 2 teaspoons molasses
12 finely chopped mint leaves

Spices:
1 teaspoon cardamom, ground 1 teaspoon ginger powder
1 teaspoon cinnamon, ground 1 teaspoon clove powder
Crunchy Topping Masala Mix:
1 tablespoon coconut oil or olive oil
1 tablespoon finely chopped leek
3 tablespoons sesame seeds
2 teaspoons of fresh ginger
juice of half a lemon
1 tablespoon Chef Johnny’s Vata or Pitta Seasoning
1 tablespoon chopped fresh dill or basil or parsley or marjoram or mix
¼ teaspoon black pepper
Salt to taste

Directions:
Take out the coconut meat and cut into 4 pieces. Steam for 7 minutes. Warm orange juice in the pan and
add all ingredients except mint.
Gently cook and stir until it thickens about 15 minutes. Should be thick, like syrup. Blend everything in a
blender or magic bullet except for coconut meat, add mint leaves and stir.
Directions for Masala Mix Topping:
In a saucepan, heat the oil and add ginger, then leak and sesame seeds. Stir and sauté for 3-4 minutes.
Add the spices and keep stirring for another 5 minutes until crunchy and golden.Turn off the heat and add
lemon and herbs.
Serve coconut pieces on kitchari, rice, or mashed parsnip. Pour sauce over coconut pieces and sprinkle
with finely chopped parsley.

Makes 4 servings

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