This is a guest blog from Jennifer Williams of journey Om Yoga (JOY) - on Spring foods inspired by Ayurveda and Yoga poses for improving digestion. Thank you for your contribution, Jen!
Inspired by Jennifer's video, over the next few weeks, I will be posting quick, easy, delicious & nutritious recipes for Spring eating.
If you would like to receive Jen's weekly JOY video blog, click here to sign-up.
Jen and I are planning to collaborate on presenting some exciting workshops in the near future. So stay tuned!
This treat counts for one serving of your daily dose of fruit and vegetables.
It takes just minutes to make, and tastes amazing.
I cup frozen berries
1/4 cup light coconut milk or nut mylk*
Stevia drops or powder to taste
Put everything in a high speed blender and process until creamy.
NOTE: If you don't have a high speed blender, you can use a regular blender on the Ice Crusher setting.
Bad news: Making this recipe often could shorten the life of your regular blender.
Good News: Enjoy the sorbet often. Let the regular blender die and get yourself a high speed blender that will manage this and other operations without any difficulty.
* Nut / Seed Milk/Mylk Recipe: http://www.chisuchinta.com/6/post/2014/02/nut-seed-milk-mylk.html
Makes about 9
A few weeks ago I bought a package of Hemp and Greens vegan patty in the freezer section of a health food store. I loved the idea of having these vegan patties as a quick light meal. When I tasted them, they were seriously too bland for my taste buds. So I looked up the ingredients on the package, figured out what went into them, and created my tastier, spicier version. The picture on the left was taken before they went into the oven.
1 c Organic Hemp Seed
2 T Psyllium Seed Husk Powder
2 – 3 cups of any combination of the following greens:
Arugala, Spinach, Chard, Collards, Dandelion greens, Kale, Turnip or Beet greens.
1 c Org. Parsley or Cilantro
1 T Coconut Oil
2 T Onion, chopped fine
1T Ground Cumin (or to taste)
1t Ground Coriander seed
1 t Cayenne (optional)
1t Turmeric Powder
1 t Garlic Powder or 2t Fresh Garlic chopped fine
Sea Salt or Himalayan Salt to taste
Black Pepper to taste
1 t Old Bay Seasoning (optional)
Pulse greens in the food processor until chopped well.
Add all other ingredients and pulse to mix.
Add Hemp and Psyllium powder and pulse until mixed. You may need to scrape sides to help the mixing.
Make patties the size of hamburgers and bake at 375 until lightly brown.
Store in fridge or freezer for later use.
To thaw from frozen: Place patty in the toaster through 1 cycle.
From thawed: Then put a few drops of ghee or coconut oil in a pan and warm over medium or low fire until warm.
NOTE: This tastes a bit different each time I make it because I never make it the same way twice. So I encourage you to be creative and adventurous. Add whatever you want to make it taste the way you like it. I always have these in the fridge or freezer, and it’s my Go To when I want something quick and easy to eat as a light meal on its own or accompanied with soup or a salad.
This is in honor of St. Patrick's Day because of how green it is.
2 cups chopped leafy greens
2 large / 4 small Mushrooms (optional)
1 - 2 cloves Garlic chopped fine or pressed
½ c Onions chopped fine
1 – 2 Eggs
1t Ghee or Coconut Oil
Salt and Pepper to taste.
A dash of Spike seasoning (optional)
1t Basil Pesto (optional)
Melt oil in frying pan. Saute Garlic and Onions until they are translucent. Add greens and mushrooms until greens are slightly cooked and turn bright green. Stir in Salt, Pepper and seasonings. Break eggs into the pan and stir until cooked. Enjoy!!!
Note : I used to beat the eggs in a bowl before I put them into the pan. But that meant that there were more things to wash after breakfast. So now I break the eggs directly into the pan, and it tastes every bit as good.
( For 1 person)
This is a basic salad recipe that is a complete vegetarian meal. Yes, it's BIG, but not really if you consider the fact that the quantity of veggies that we need to stay healthy and provide us with the necessary nutrients is 6 - 8 cups a day. This salad and the green smoothies helped me significantly bring down my blood sugar numbers within a week. Just breakfast and lunch provided me with all the veggies I needed each day. 8 cups of greens a day. I'm pretty sure that's what did it. This salad contains all the colors, so feeds all the energy centers of the body - the Endocrine System. So this salad is incredibly healthy, looks stunning and tastes fantastic. you can't see all the colors in this picture because they are layered. The flowers are Nasturtiums (edible) that grew abundantly in our yard. All my salads are opportunities for me to create a beautiful and delicious food mandala.
6 cups of greens (That’s not a typo!!! See note below on greens)
Dice 1 tomato, ½ cucumber and/or zucchini, 1 Red /yellow/orange Bell pepper
1 handful nuts (almonds, cashews, walnuts, Pecans )
1 handful seeds (sunflower, pumpkin, hemp)
2 handfuls sprouts (alfalfa, lentil, fenugreek, broccoli) (optional)
2 handfuls fresh berries or dried fruit
½ - 1 Avocado cubed
Sea Salt or Himalayan Salt to taste
Pepper to taste
Fresh Herbs: Basil, Oregano, Parsley, Cilantro (Dhania) chopped
1 Tablespoon Olive oil
1 Tablespoon Apple Cider Vinegar and /or Lemon
(You can pretty much add any raw veggie to this salad and it'll work, so I encourage you to experiment.)
Toss ingredients lightly together and enjoy.
Greens should be considered a food group by itself because they have such a significant affect on our health.
Green is the color that is related to the Heart Chakra, and is essential for healing the heart. Because of the photosynthesis that occurs in leaves, eating greens is like eating sunshine. They have everything our bodies need to be healthy. Think about what the big primates eat - mostly leaves, (a wide variety - not just spinach) berries, fruits, nuts and seeds, and occasionally roots and bugs. And we know that Chimps are not wimps. Neither are Gorillas, and this is what they eat. Well, we are primates. We're only 1% different from Chimps. And these are the foods that are best suited to nourishing our bodies. OK...so because we discovered fire, we get to cook our food - but not too much. If we want the full benefits of the enzymes and nutrients in veggies, and/or we want to detoxify our bodies, then eat about 75% raw, organic & as much as possible local. I'm not a nutritionist - but this is what I learned from Anita Capizzi, my nutrition guru, and from researching and experiencing the effects of eating raw greens on my health. I know that this definitely worked for me, and I'm so grateful - and that's why I'm sharing this info. But, as the Buddha advised, don't believe what anyone tells you - not even me. Trust your experience - which of course means that you need to experience new things. And as someone else said (don't know who) if you do what you've always done, you'll be who you've always been - or something to that effect. So this is my life recipe tacked on with love to my salad recipe. Same thing!!! : )
I usually have these fresh ingredients in the refrigerator, so it's a matter of quickly chopping up and mixing the fresh raw ingredients and enjoying the delicious mix of flavors. Takes only a few minutes to make.
Cutting Board, Knife.
Combine all of the ingredients in a medium sized bowl. Taste. If the chilies make the salsa too hot, add some more chopped tomato. If not hot enough, carefully add a bit more Jalapeño.
Makes about 2 cups - usually enough for 2 people or 1 hungry person.
Amazing as a topping for Chili, Quinoa / Rice Pilaf or Githeri (Kenyan dish).
Great as a dressing for a green salad.
A sauce for seafood.
Scoop it up as a dip with raw veggies.
Eat it with a spoon all by itself.
Process ingredients in a high speed blender and it's a Cold Creamy Summer Soup.
Eliminate the Avocado and it's a Spicy Chunky Tomato Salsa.
NOTE: Avocado pits are nutritious and have lots of fiber. An acquaintance who eats raw told me that he dries the Avocado pits and grinds them to add to smoothies. Victoria Boutenko, the Queen of Greens, blends the Avo pits into her smoothies and Guacamole. I noticed that when I add the pits into the Guac, it keeps that fresh green color for much longer. It also makes the Guac much thicker. I've been processing the Avo pits in the high speed blender and adding them to the chunky Guac, or I make a thick dip or Guac sauce to serve with just about anything that tastes good with Guac.
High speed blender
Fine Mesh strainer bag (see note below)
1 quart pitcher or bowl
1 quart mason jar for storing
You can make milk from any raw nuts or seeds: Raw Almonds, Walnuts, Cashews, Hemp Seeds, Sunflower Seeds, Flax Seeds, Pumpkin Seeds or a combination.
For coconut milk use the same quantities but use grated coconut meat or chunks of coconut that you first grate in the blender.
1 cup nuts
4 cups warm water
Optional: Vanilla or Almond Essence to taste if you want to make a flavored milk.
Soak the nuts / seeds (except coconut) in water overnight.
Discard soak water before processing.
Put warm water and nuts/seeds in the blender and process at high speed.
Strain into a pitcher until most of the liquid has been strained out.
Stores refrigerated for up to 7 days. Use as you would dairy milk.
DO NOT THROW THE PULP. Refrigerate or freeze in a glass container to make raw or baked crackers and treats. (See recipes below. Stay tuned for more recipes.)
Next time you are in a grocery or health food store, check out the ingredients listed on the cartons of non-dairy substitutes for milk. There’s all sorts of stuff added to these packaged products when all you really need to create nut or seeds milk is nuts, seeds and water. It takes only minutes to make nut / seed milk with a blender and a fine mesh strainer bag. I always have non-dairy milk in my fridge, and it usually lasts me the week. I use it instead of dairy milk in beverages and cooking.
About the strainer bags…I’m going to let you in on a secret. They are sold for anywhere between $6 and $10 on Amazon, Whole Foods and other health food stores. They are labelled “food grade” – which s basically BS. There’s no difference between these and what you can find at Home Depot or Lowes as paint strainer bags - $2.99 for 2!!! They are exactly the same thing, and work just as well.
If you are handy with a sewing machine, (which I’m not) Google images for nut milk bags or paint strainers. Get some extra fine net curtain material and sew them yourself. Use one for nut/seed milk, and one for fruit juices. Give the extras to friends and family. I use them also to make my own juices instead of using expensive juicers.
AYURVEDIC REMEDY FOR INFLAMATION / ARTHRITIS
1 cup Almond Milk
½ t Ground Turmeric
½ t Ground Cinnamon
¼ t Ground Cardamom (Optional) ground
Raw Honey or Stevia (for diabetics) to taste.
Put all ingredients in a blender and process.
Transfer mixture to a pan and warm on the stove – slightly warmer than skin temperature - don’t bring to boil. Enjoy!
LEFTOVER PULP RECIPES
Use the pulp in raw cracker and bread recipes. (www.rawtarian.com has lots of them.)
Use it in Raw Nut Cheese Dips and Spreads.
NOT EGG SALAD SPREAD
Initially I was planning to make raw crackers with the pulp like I usually do. But when I tasted the mix, it tasted almost exactly like hard boiled eggs mashes up. So I decided to add ingredients that I use in my favorite Egg Salad preparation and viola!!!!...I created a whole new recipe.
The picture on the right shows the Not Egg Salad Spread on a large circular cracker made from nuts and veggies topped with chopped Yellow Bell Pepper.
Seriously, this tastes amazing, and I keep it in the fridge and eat it until it's all gone. Could last up to a week, but in my home it's gone in a few days.
· 1 c Pulp leftover from Seed-Nut Milk made from a combination of ½ cup Raw Almonds, Raw Flax Seeds, Raw Sunflower
Seeds and Raw Pumpkin Seeds, with as much liquid as possible strained
· 1 t freshly ground Black Pepper
· 2 Tablespoons finely chopped Cilantro or Parsley
. 2 Tablespoons very finely chopped Bell Pepper (Red, Orange or Yellow)
· ½ t Ground Turmeric
· Salt to taste
· Creamy Dijon Mustard to taste
. Ground Cayenne Pepper to taste. (optional)
. 1 - 2 Tablespoons very finely chopped Bell Pepper (Red, Orange or Yellow) for topping (optional)
. Broccoli or Alfalfa Sprouts for topping (optional)
Mix everything except the last 2 ingredients in a bowl with a fork. Top with chopped Bell Pepper and Sprouts. That’s it!!
Breakfast / Lunch: Sandwich: Serve on toast or bread with sprouts.
Hors D’oeuvres: Dip or spread with raw veggies, Pita, low carb / raw crackers or.
Green smoothies are my favorite breakfasts, to start the day with fresh, whole and delicious living foods. This recipe makes about 1 quart.
Cutting board, knife, High speed blender such as Vita Mix or Blendtec (a bit pricey but worth every penny).
Put all ingredients in a high speed blender or smoothie maker and process until smooth. Enjoy!
Tropical fruits can be used by non-diabetics. Diabetics need to avoid them or use them sparingly.
Avocado pits are high in fiber and are very nutritious.
Chia Seeds are high in Omega 3 and protein.
Greens and Hemp are wonderful sources of vegetable protein.
Stevia is derived from leaves and is heart healthy. Whole Stevia leaf powder can be bought in some health food stores. I got mine online from a raw food store.
I have crowned Victoria Boutenco as the Green Smoothie Queen. Click here for her recipes online.
You can also download her Green Smoothie App for your iPhone, and refer to it on grocery runs. Very cool!
Photo: Green smoothie in the making.
I'm not a Nutritionist. I'm a Foodie. I like delicious, nutritious food that's quick and easy to prepare. I believe that food is medicine, that food preparation is a creative expression, and that Nature is a creative expression of Divine Energy that abundantly provides for and supports the highest health and wellness of all beings.
This blog is focused on:
To share on this page, please e-mail me your recipes and original photos in JPG format, and I will post them here.
Photo: Organic Produce Mandala (Produce from Kalimoni Greens)
Photographer: Me - Suchinta Abhayaratna
About This Page
Healthy eating is an important part of holistic self-care. This page contains tried and true quick, easy, delicious and nutritious recipes intended to enhance health and wellness.