Recipe: Apple, Fennel & Kohlrabi Salad

This salad is light and refreshing, and super easy to prepare!

Ingredients:

• 2 firm apples like fuji, gala, jazz or granny smith cut into a larger julienne (I leave the peel on for fiber)
• 2 kohlrabi, peeled and cut into larger julienne
• 1 fennel- cut into larger julienne but clean the fennel fronds and chop to include in the salad
• 4 Tablespoons each of  fresh lemon juice and safflower oil
• celtic sea salt and black pepper to taste.

Method:

• Combine all the ingredients together. I make it a few hours in advance and refrigerate to let the flavors blend. It lasts for 4 days in the fridge.

Variation:

• You can chop or slice the ingredients any way you like as long as they are uniform.

Enjoy!

A Cauliflower/Pepper/Carrot/Green Bean Recipe Everyone Will Eat

Giardiniera

This is one of my favorite vegetable recipes.  It can be made ahead, it is loaded with vegetables and it can be a great side dish or delicious snack.  The vegetable proportions and items can vary depending on your preference (or what you have in the house).

Ingredients:

Dressing:

• 1 1/2 cups apple cider vinegar
• 1/2 cup water
• 2 Tablespoons sugar
• 1 Tablespoon salt
• 1 teaspoon black peppercorns
• 1/2 teaspoon each of mustard seeds and dried dill
• 2 bay leaves

Bring the above dressing ingredients to a boil and then simmer for 3 minutes. Carefully pour the dressing into a large, heavy duty zip-top plastic bag that is filled with the following vegetables:

• 4 cups small cauliflower florets
• 1 cup julienne (small strips) cut carrot
• 1 cup julienne cut red pepper
• 1 cup green beans, trimmed and cut in half
• 2 Tablespoons sliced scallion
• 3/4 teaspoon chopped garlic or 4 garlic cloves halved

Seal the bag well.  Refrigerate 8 hours or overnight, turning occasionally.  Serve with a slotted spoon.  Keeps for at least a week.

Stay healthy & well,

Lisa 

Best Veggies To Eat In Winter & Why In Ayurveda

Yes, all vegetables are healthy to eat, and yes, it is good to eat them all year long.  However, in Ayurveda certain foods are better suited to certain body types based on a food's taste (sweet, salty, sour, bitter, astringent and pungent) and how it interacts with your body or illness type.  Additionally, Ayurveda recommends eating according to season.  Each season corresponds to one of the body types and the food favored for the body type is ideally incorporated into each person's diet in a way that honors their body type.  This type of seasonal eating makes for healthy digestion.  Food that is in rhythm with the season is easier to digest, and thus, assimilate into the body for optimal nutrition. 

Season changing is a natural cycle and is a vehicle for growth and renewal for vegetation, animals and people.  Food that is eaten in the season that it is grown has more vitamins and minerals than it does at other times.  Ayurveda recognizes this cycle because living in harmony with nature is being in sync with how the earth and its systems were created.  It is the fast track to feeling and being healthy.

These seven vegetables taste best and sweetest (sweet is a taste that pacifies vata and its corresponding season of winter) in winter.  When the temperature drops, the following vegetables break down their stores of energy into sugar which affects the cellular structure of the plant and allows it to protect itself from the cold. 

The seven vegetables which are the natural winter harvest are:

1. kale
2. brussels sprouts
3. kohlrabi
4. cabbage
5. mustard greens
6. parsnips
7. collard greens

All of these vegetables can be eaten both raw and cooked.  A simple dressing of extra virgin olive oil, fresh lemon juice, salt and pepper are fabulous.  You can make the dressing a little fancier with dijon mustard and a small amount of agave syrup.  Throw in some pomegranate seeds, nuts, and chopped scallions and it is delicious.  You can even use all of the vegetables sliced very thin to make a beautiful combination.

Stay healthy & well,

Lisa

Recipe: Peanut Butter No Bake Bars

When the kids are home for the summer, they like to snack.  Finding something that is sweet, easy and pretty healthy is a challenge.  Recently, we experimented with these bars.  The recipe is very flexible.  No peanut butter or peanuts? Use almond butter and/or toasted almonds. No graham crackers? Use matza or saltines.  The original recipe called for corn syrup, but I used agave syrup for a much better sweetener.  The best part was that the kids made it themselves!

Ingredients:

• 3/4 cup agave syrup
• 3/4 cup natural, organic creamy peanut butter
• 12 graham crackers (enough to fill a small cookie sheet
• 1 cup mini or regular chocolate chips
• 3/4 cup slightly chopped salted and roasted peanuts

Preparation:

1. In sauce pan heat the agave syrup and peanut butter until smooth and a little bubbly
2. Line a small cookie sheet with parchment paper (a must for easy clean up) and spread half of the mixture evenly over the paper
3. Place the graham crackers or what ever cracker base you choose on top of the mixture so they are touching and look like one big cracker
4. Pour the rest of the sticky mixture over the crackers evenly
5. Sprinkle chocolate chip and nut toppings over the top of this
6. Bake at 350 degrees for about 7 to 8 minutes
7. Let cool a bit, then refrigerate until solid
8. Break into pieces 
9. We stored them in the freezer for a crunchy cool snack

Stay healthy & well,
Lisa

Recipe: Seitan (No It's Not the Devil, Just A Vegan Protein)

Seitan is a high-protein vegetarian food made from cooked wheat gluten and can be found in the refrigerator section of your local health food store.   Although it is made from wheat, seitan has little in common with flour or bread.  Seitan becomes surprisingly similar to the look and texture of meat when cooked, making it a popular meat substitute, and it happens to be a great source of vegetarian protein. 

I use the Westsoy brand and like the strip style.  One serving has 21 grams of protein and only 5 grams of carbohydrates.  My husband and older kids go crazy for it, but my younger fussier eaters aren't huge fans.  The 8 ounce box says it has 2 1/2 servings, but this would only be as a side dish.  If you have big eaters, allow for only 1 1/2 to 2 servings per box.

Seitan may sound scary but it is an easy weeknight meal with some veggies and a starch.  The basic preparation I use is simple and the variety comes with the sauces used.

Ingredients:

• 3 boxes Westsoy seitan strips
• 1 1/2 tablespoons cornstarch
• extra virgin olive oil cooking spray

Preparation:

1. Empty seitan from the package and drain well
2. Toss with cornstarch in a large bowl
3. Line a cookie sheet with heavy duty foil and spray with cooking spray
4. Spread out seitan onto cookie sheet and spray with more cooking spray
5. Bake at 400 degrees for 15-20 minutes or until they look dry and a little brown on the edges
6. Toss with desired sauce and cook for an additional ten minutes

Sauce Options

• Sweet Barbecue- mix 1/4 cup each of agave syrup and barbecue sauce with 1 Tablespoon soy sauce
• Italian- use 1/3 cup of favorite Italian dressing

To a newbie the thought of seitan may be a little radical but it is used in many commercial products and is a superb low calorie, low fat vegetarian source of protein.

Stay healthy & well,
Lisa

Drinks to Cool You and Your Pitta in the Summer

According to Ayurveda, each seasons is associated with a body type.  Summer is considered Pitta season because of its association with heat.  Pitta, the dosha represented by fire and water, is responsible for digestion and transformation in the mind and body. Pitta dosha has the qualities of being hot, bright, sharp, oily and liquid. In Ayurveda, like increases like.  When it is the summer, Pitta types (and even non-Pitta types may experience Pitta type issues because of the season) need to keep themselves Pitta balanced during the hot and bright summer months. When in balance, Pitta provides strong digestion, impressive organizational skills, and strong stamina. Out of balance, Pitta could be prone to occasional acid indigestion, excessive sweating, stubbornness and impatience.

Since Pitta is responsible for digestion, it is important to eat keep ourselves cool and hydrated in the summer heat.  Many times people look to ice cold beverages to do this, but this harms digestion and makes the body work harder to compensate.  Here are some better beverage choices to cool Pitta and enjoy the beautiful summer.

• Coconut water at room temperature helps maintain a balanced internal body temperature while providing natural electrolytes for hydration. 
• Cucumber water also provides cooling moisture.  It is easy to make.  Add 8 thin slices of fresh cucumber and  one sprig of fresh mint to a 24 ounce glass jar filled with room temperature water.  Sip it throughout the day.
• Rose petal tea helps balance one of the main organs of Pitta, the liver.  Boil one cup of water and add 1/8 teaspoon of fennel seeds, 1/4 teaspoon each of turbinado sugar and rose petals (can be found dried in health food stores or use a couple fresh  petals) and one tablespoon fresh mint or 1/4 teaspoon dried.  Allow to steep for about five minutes. 

While the seasons change quickly, it helps us enjoy each season even more when we can keep ourselves balanced. 

Stay healthy & well,
Lisa

What Foods To Swap In For Your Sugar Cravings

We all have been at that place when we felt like we needed something sweet NOW.  The taste of sugar is sweet, and in Ayurveda the sweet taste is building and nurturing.  When we eat too much sweet, we can build too much and gain weight.  Too much sugar can also negatively impact our body chemistry, changing our metabolism and making us more susceptible to gaining weight.  It also causes downward mood swings when the sugar effect wears off.  Excess sugar can cause inflammation in the body which ages us faster and is the source of many illnesses.

People think as a health coach and Ayurveda person that I don't have sugar cravings.  I do have them, but over the years I have tamed them.  Ayurveda does not believe in deprivation.  Eating should be an enjoyable and balanced experience.  However, dealing with the sugar monster is like battle with a serious addiction.  One needs to get a little creative.  This means substituting healthier foods and some self talk. 

Once the sugar consumption is controlled, a little self exploration needs to be done.  For example, when do you most crave the sugar? Is it physical or emotional? Is it in social settings or stressful times?  Is it a chemical need to give your body quick fuel?   Once the cause is found, real changes can be made.  If the process seems overwhelming to do on your own, a Health Coach or Ayuvedic Health Practitioner can give you some insights into yourself and a plan to change.

Here are some of the foods I use to combat a sugar craving.  Walnuts, almonds, cashews or pecans have natural sweetness, fat, fiber and crunch.  It is a healthy option that will give you energy and hold your appetite.  Make sure the nuts are either raw or dry roasted (no oil), and they should be fresh.  Nuts can go rancid quickly and have a strange taste.  Rancid nuts are unhealthy and unsatisfying.  The second food I use is fresh berries like strawberries, blueberries, blackberries and raspberries.  They are sweet and tangy with a nice amount of fiber.  Berries are packed with lots of nutrients and have a complex flavor that tends to be more satisfying.  The third food I use is cacao in its natural,  raw form.  The nuggets satisfy the chocoholic in me without sugar and I get the magnesium, iron and fiber instead.  The cacao powder can be blended with almond or rice milk for a great smoothie. You can add a little stevia or agave syrup if you have to.  Finally, oven baked butternut squash and sweet potatoes with just a little extra virgin olive oil and sea salt are incredibly sweet and satisfying without the added sugar.

The taste of sweet is natural and a good thing in the proper, balanced way. 

Stay healthy & well,
Lisa

Recipe: Banana Oat "Cookies"

Some Facebook friends of mine posted a recipe for these "cookies."  It looked like a healthy one with the sugar coming from fruit.  When I went to make it, I realized I was missing applesauce.  I made this variation which tasted good and was still healthy.  I added some fat in the form of peanut butter and coconut oil to make them more satisfying and healthy.  Good fats are healthy and they make you feel satisfied longer between meals.  I also added dark chocolate chips because they give a mild sweetness with dark chocolate's antioxidant and anti-inflammatory benefits.  Finally, I added brown rice krispies because they give a little crunch and the dough mixture looked a little too liquidly.

Why are the "cookies" in quotation marks?  Because the cookies look like cookies but they taste more substantial like a quick bread that is mildly sweet.  I warned my kids before they tasted the "cookies," and they still liked them.

Ingredients:

4 ripe bananas
1/4 cup natural peanut butter (or try any nut butter)
3 Tablespoons coconut oil
1 teaspoon each vanilla and cinnamon
2 cups oats
2 cups brown rice krispies
1/3 cup dark chocolate chips

Instructions:

1. Mix together in a food processor the bananas, peanut butter and coconut oil until smooth.
2. Add everything else and pulse until combined.
3. Carefully pulse in the chocolate chips so they do not get finely chopped into the dough.
4. Bake at 350 degrees on a greased cookie sheet for 15 to 20 minutes.

I was thinking that these could probably be made into bars too.  Enjoy.

Stay healthy & well,
Lisa

The Healing Wonder Vegetable

Science and Ayurveda have repeatedly shown that food is a medicine and is usually one of the best ways to stay healthy and heal.  Broccoli has many nutritional benefits, but it has even more healing qualities. 

Broccoli has been repeatedly shown to be one of nature's most valuable health-promoting foods, capable of preventing a number of health issues, including but not limited to hypertension, allergies, diabetes, osteoarthritis and cancer.  Broccoli is one of the richest sources of sulforaphane, a potent sulfur compound known for its anti-inflammatory and anti-cancer benefits.  While other cruciferous vegetables, such as Brussels sprouts, cauliflower and cabbage have sulforaphane, broccoli has the most per serving.

The most exciting news about broccoli is its ability to fight cancer and prevent recurrence.  Sulforaphane has also been shown to kill cancer stem cells, thereby slowing tumor growth. Yet, it would also be ideal to eliminate cancer stem cells to really control cancer.  Sulforaphane seems to normalize DNA methylation.  Methylation is a process by which a methyl group (one carbon atom attaches to three hydrogen atoms) is added to part of a DNA molecule. This process is an essential part of a normal cell's function.  It ensures that cells remember what their purpose is. so the cell can function as it is supposed to.  If a cell cannot remember what its role is, then it can develop into unwanted things like a virus, gene-related disease or cancer.  Even cooler is the fact that broccoli works on all types of cancers, unlike cancer drugs which only target specific cancers.

Broccoli is truly a super power food, and it seems you only need four servings (a serving equals 2 spears) a week to get the benefits.  I have always eaten and served broccoli three to four times a week even before I knew about the studies.  While I tell you that because I am proud of myself.  I also want to tell you that it really isn't so hard to fit it in.  I steam it, blanch it, stir fry it and roast it.  I also use the stalks and make a broccoli slaw or salad.  It is okay to use a high quality oil like extra virgin olive oil, coconut oil or ghee to give it a little flavor and enhance the nutrients.  Timing is an essential trick.  I serve the salad or vegetable first when people are really hungry and more likely to eat it.  People will always eat protein or a starch any time it is served in the meal, so postponing them a little for the broccoli works well and eliminates the nagging of, "eat your vegetable."

Broccoli really is a way to heal and strengthen your body without the side effects of drugs and their high costs.

Stay healthy & well,
Lisa

Recipe: Roasted Vegetable and Feta Pasta

Most of my cooking is done with the goals of using things up in the fridge and being an easy recipe.  The upside is that I am creative and frugal, but the downside is that sometimes I forget what I did.  The blog is a way for me to remember this one.  It uses up some of the summer garden harvest but still appealed to the kids.

Ingredients

• 1 large zucchini, 2 carrots and 1 red pepper cut julienne 
• 1 red onion cut in half and then sliced thin 
• 2 Tablespoons extra virgin olive oil
• salt, pepper and italian seasoning blend to taste (can also add 1-2 cloves garlic)
• 12 ounce box mini rotini pasta
• 1/2 cup feta cheese
• 1/4 cup each fresh basil and parsley chopped
• 4 Tablespoons wine

Directions

1. Drizzle cut veggies with olive oil and spices and roast in a greased 9x13 pan at 425 degrees until soft and lightly browned (about 25 minutes)
2. When vegetables are done, pour wine over them and stir to loosen and mix.
3. While vegetables roast, cook pasta according to package directions.
4. Drain pasta when done reserving 1/4 cup liquid.  Return pasta and liquid to the pot.
5. Mix in the roasted vegetables, basil, parsley, feta cheese and some additional salt and pepper.  If needed, add additional wine or olive oil so mixture is moist but not too saucy.
6. Put back into the 9x13 pan.  Can serve right away.  Can be made in advance and warmed slightly before serving but be careful not to dry out.

Stay healthy & well,

Lisa

Recipe: Middle Eastern Lentil Soup

I know the weather is getting warmer and many people prefer lighter fare, but soup is an Ayurvedic staple.  It is easy to digest, soothing and nourishing.  It is especially a good food choice when you are stressed or under the weather. 

My soups are filled with lots of vegetables and a legume or grain, so it has the main elements a healthy meal.  Spices help make food more digestible and give it an appealing zest.  This lentil soup is filled with spices and very nutritious.  It has a gourmet flavor for company but the kids still like it.

Ingredients:

• 2 cups lentils, rinsed and checked for any debris
• 8-10 cups of water
• 2 tsp. cumin
• 1 tsp. each of paprika, turmeric, coriander
• 1/2 tsp. each of thyme, black pepper and fennel
• 1/4 to 1/2 tsp. cayenne pepper, depending on desired level of heat
• 2 bay leaves
• 1 T salt
• 3-4 T each of tamari and wine
• 2 T each freshly chopped parsley and cilantro
• 1 onion finely chopped
• 3/4 T chopped garlic
• 4 cups assorted chopped vegetables like carrots, celery, zucchini, turnip, rutabaga, daikon
• 1 T extra virgin olive oil

Directions:

1. Sauté onion in olive oil in large stock pot until softened and aromatic.
2. Add the garlic and sauté for another minute.  Add the rest of the vegetables, dry spices and lentils and stir to combine.
3. Add the water, bring to a boil and turn the flame down to a simmer.  
4. Simmer for an hour or so, check that the vegetables and lentils are soft, stirring occasionally.
5. When the vegetables and lentils are a soft, add the remaining ingredients and cook another 15 minutes.  Taste to check for salt and spice and adjust accordingly.

Stay healthy and well,
Lisa

Recipe: Roasted Cauliflower & Cabbage

You know what cauliflower and cabbage have in common?  They are cruciferous vegetables, so they are filled with disease fighting compounds, vitamins, fiber and are low in calories.  They also have a strong smell and are not usually liked by kids or people who are veggie resistant.  I am always looking for new ways to cook vegetables, so my family will eat them and make them the larger portion of our dinner plate.

I combined these two by necessity one day, and it was really good.  I usually roast cauliflower alone, but there was too little of it to feed my eating crowd.  There was also some extra shredded cabbage in my fridge from another recipe.  Channeling my maternal Grandma, who would creatively use extra leftover ingredients to create a great dish just so she would not waste food, I roasted the cauliflower and cabbage together.  It was delicious, healthy and easy, which are my three most important criteria for cooking.  I also really try to avoid wasting food because it meant so much to my Grandma.  The upside of this practice is getting to be creative.  The downside is the occasional misstep and forgetting exactly how I made the recipe.

You can also roast zucchini and/or carrots with this combination and it is delicious too.

Ingredients:

• 2 heads of cauliflower, cut into medium sized florets
• 1/4-1/2 head of green shredded cabbage
• 2 Tablespoons extra virgin olive oil
• onion powder, salt and pepper to taste

Method:

1. Preheat oven to 400 degrees
2. Spray 2 large baking dishes with cooking spray.  Put an even amount of vegetables in each pan.
3. Toss the vegetables with the olive oil and spices, making sure to evenly season the pieces.  Evenly distribute the vegetables in the pans. 
4. Roast for 20 minutes and check for desired level of crunchiness.  My family likes it softer, so I cook it for at least 30 minutes.
5. Serves 8 people.  The vegetables shrink when roasted, so do not worry that it looks like so much when they are raw.

Stay healthy & well,
Lisa

Easy Way To Lose 11 Pounds in One Year

I apologize for the gimmicky title, but it is true.  Loving the holistic health care approach, I am constantly looking to learn new things.  Recently, there was an Integrative Healthcare Symposium that Dr. Oz spoke at.  I was not there, but I read about it.  I personally admire Dr. Oz's holistic health approach and use of Ayurveda (as do many people considering how famous and respected he is), so I like to learn about his recommendations.  One of his key points in his address at the symposium was about the ills of sugary drinks, and how if a 100 calorie sugary drink a day was cut from a person's diet, the person could lose 11 pounds in a year.  Obviously,  soda is a sugary drink, but so is juice, sports drinks, lemonade, sweetened teas, frothy lattes with sugar and cream and more.  Water is a better drink that truly hydrates without adding the calories of sugar.  Plain tea and coffee are okay too, just watch the caffeine.  What if you already cut out a sugary drink a day?  Easy, just cut out another 100 calorie processed food item from your diet.  Congratulations for taking the first step with the sugary drink!  It is the small, simple changes that create a healthy life right now. 

The biggest resistance to cutting out sugary drinks is usually taste and energy.  Taste can be adjusted by getting creative with lemons, limes and herbal teas.  They are flavorful and give a natural low calorie zest.  Personally, I drink a traditional tea in Ayurveda known as "smart water."  It has 1 teaspoon fennel seeds, 1/2 teaspoon of coriander seeds and 1/4 teaspoon cumin seeds steeped in 1 1/2 quarts of boiling water.  I drink it throughout the day for its healing properties and hydration.  Sometimes I add other herbs like mint or licorice, and I really enjoy it. 

If needing the sugary drink for energy is your block, you need to get to the root of your fatigue.  When you discover why you are tired and what steps you need to do to naturally build back your energy, then you will have real energy not a false stimulant or rush that makes you gain weight.

Are you ready to take the 100 calorie a day challenge?  Try it and lose an easy 11 pounds.

Stay healthy & well,
Lisa

Rice and Arsenic

Rice is a staple in many households.  It is considered a healthy, pure food, especially brown rice with its fiber and vitamins.  Yet, arsenic, a cancer causing poison, has been found in our current rice supply.  It is in white rice, rice cakes, rice cereal and in higher amounts in brown rice because the chemical concentrates in the bran.  Rice seems to take up more arsenic from soil than other grains do.  Yet, arsenic is in much of our food supply including fruits, vegetables, chickens and other grains.  Arsenic is also in our water supply, but the amount legally allowed in the drinking water is limited (only a reverse osmosis water purifier can remove it).

Alarming people without some constructive choices is not my style.  First, we can continue to eat rice but limit it to one and a half to two cooked cup servings once or twice a week.  Second, the arsenic level in rice can be decreased to about half by rinsing the rice before cooking and cooking one part rice to six parts water until a desired consistency is reached and draining the excess water.  Finally, not all rice products have the same levels of arsenic, so educate yourself with a list that has been compiled by Consumer Reports.

When there are so many toxins and contaminants we are exposed to daily, it is easy to get overwhelmed.  People can react by getting very severe by eating nothing and moving to a low population area, or people can react by ignoring the toxins since it is so prevalent.  The middle course is to educate yourself and try to avoid the really harmful threats and limit the other ones the best you can.  In Ayurveda, the goal is balance.  Fresh, pure food is best, but being stressed and judgmental will offset the benefit of pure food.  Illness can be brought on by physical factors, but it can also be brought on by having a weakness of spirit.  Being conscious and educated arms you to make the best choices for yourself and your family. 

Stay healthy & well,
Lisa

Balancing Your Optimism For Successful Change

With New Years coming up, the inevitable desire for resolutions comes up.  People want to lose weight, get more organized, budget their finances better and there are many other improvements we want in our life.  Initially people get excited about the change and with New Years encouraging people to change, there is this optimism for change.  The inner voice says, "yes, I want to do this and I can!"

While the positive attitude is praise worthy and a great start, it is usually nothing more than just a start.  When the first difficulty comes up, the resolve to change is hard to sustain without a plan.  Maybe you want to avoid your late morning donut, but when you have skipped breakfast or had a stressful morning, the donut offers you a quick fix.  This type of scenario is common for all areas of change- the reason we got into the bad habit in the first place comes up and we fall into the old habit pattern. 

As a health coach and someone who has studied change, the answer lies in preparation.  You need to prepare for the tough situation that will come up.  What will you do to replace the need for the old habit?  How can you distract yourself?  How can you even avoid the need for the habit?  These are just a few of the questions you need to ask yourself before creating a lasting plan for change.

Before you get overwhelmed, you should realize change can take place in small steps and small wins.  It is not the goal you aim for, but rather the commitment to direction.  Mistakes will happen, but it is vital for you to take one small step successfully and move from there.  You are capable of change.  Sometimes you need a little help to get started or a coaching relationship that will give you structure and accountability.  The extra support is a tool to help you accomplish the change. Invest the time to follow your dream of change.  If you don't honor your dreams, there is no one else to do it for you.

Stay healthy & well,
Lisa

Recipe: Orzo and Veggies

This is a great main dish or a side dish.  It can be served warm or cold and is a healthy meal choice.  It also comes together very quickly.  It serves 4 as a main dish.

• 2 pints cherry tomatoes, halved
• 4 cloves garlic, peeled and halved lengthwise
• 2 Tbs. extra virgin olive oil
• 1/4 cup toasted pine nuts or slivered almonds
• 1 1/2 cup whole wheat orzo
• 1 cup each chopped broccoli and zucchini
• 1 bunch fresh basil chopped
• salt, pepper to taste
• 1/4 cup feta cheese, optional

Instructions:

1. Preheat oven to 450 degrees.
2. On a rimmed baking sheet lined with foil, toss the tomatoes and garlic with olive oil and salt and pepper, and place in oven.  Roast for about 15-20 minutes until softened and slightly browned.
3. Cook the orzo in a large pot of boiling water according to package directions.  With the last five minutes of cooking, add the chopped broccoli and zucchini to the water and stir.
4. Drain the orzo and veggies and return them to the pot.  
5. Stir in the roasted tomatoes and garlic.  Add the nuts and fresh basil.  If  using, add the feta cheese.  Season to taste with salt and pepper.

Stay healthy & well,
Lisa

Recipe: French Potage Soup

When someone is trying to lose weight, Ayurveda does not recommend fasting. Fasting weakens digestion, making it harder for the body to process and absorb food and its nutrients. To promote weight loss, one of the techniques in Ayurveda is the liquid diet. Meals are taken in pureed form which is easier to digest. Soups are the best way to do the liquid diet.

Soups are especially good to eat during season changes when the body is transitioning and purifying. This light vegetable soup is a good way to start the kapha season when we are trying to discharge some of the fat we accumulated in the vata winter season. It is easy and flavorful.

French Potage

• 2 T extra virgin olive oil
• 1 medium onion finely chopped
• 3 cloves finely chopped garlic
• 1 medium potato diced
• 3-4 cups assorted chopped veggies: carrots, celery, turnip, rutabaga, daikon, zucchini
• 1-2 bay leaves
• 1 t dried thyme
• 1 T salt
• 1/2 t pepper
• 1/4 cup each fresh chopped basil and parsley
• 1/4 cup wine

1. Saute onion in olive oil until soft. Add the remaining vegetables and stir for a few minutes.
2. Add 2 cups water and let the veggies steam saute covered until soft.
3. Add water to cover veggies and the rest of the dried ingredients. Let mixture come to a soft boil for 10 minutes. Add wine and fresh spices.
4. Puree soup with hand blender. Taste for seasonings and add as needed.

Stay healthy & well,
Lisa

Cilantro Apple Chutney

In Ayurveda the taste of the food impacts the physiology and the spirit state. Food is spiced to incorporate all the tastes to provide a balanced food experience. The spicing in the right amounts also aids the digestion and the assimilation of food and its nutrients.

Cilantro Apple chutney is a condiment for your meal. The cilantro is a cooling herb that aids digestion and calms excess heat, like inflammation or heartburn. The apple and natural turbinado sugar are sweet and soothing. The pinch of salt acts in a balancing way to stimulate the digestive process, but more would be too heating. The lemon is sour and is used in a sparing way to help eliminate gas in the digestive process.

The taste of the chutney is a little different, but it grows on you. It is also a great way to use the fall season's apple harvest.

Recipe:

• 2 apples


• 1 cup fresh cilantro


• 1/4 tsp salt


• 2 tsp turbinado sugar


• juice of 1-2 lemons

Peel and core the apples. Chop in food processor with the fresh cilantro. Add the lemon juice, salt and sugar and gently process. Taste and adjust seasonings.

Variation: Replace apples with 2 pears and omit the sugar.

Stay healthy & well,

Lisa

Digestion, Your Brain & A Lassi

Digesting your food would seem to be a physical, bodily function. The food is eaten, broken down and the body uses the nutrients to fuel and maintain itself. The better the nutrient absorption, the healthier the body becomes.

Probiotics, for example, have been shown to reduce symptoms of irritable bowel syndrome and promote good digestion in general. Yet, there are new studies exploring the effect of probiotics on the brain. Initial studies have focused on animals who were given probiotics. The animals fed probiotics were less anxious and released less cortisol. In a French study humans were given large doses of probiotics for 30 days resulting in reduced levels of psychological distress.

In Ayurveda, digestion is one of the pillars of good health. Ayurveda looks at an individual holistically- both body and mind. A body that is digesting food well and receiving adequate nutrition will function optimally. A healthy person just feels better than a sick person and is at an advantage for feeling well psychologically.

Ayurveda also recommends probiotics as a way to strengthen digestion. Yogurt is an excellent source of probiotics, but yogurt is hard to digest. Remember if you cannot digest a food - you will not get the benefit from it. Plus, you will stress your digestive system.

The best way to eat yogurt and make it more digestible is the lassi, an Ayurvedic drink made from three parts water and one part plain yogurt. A pinch of cumin and salt are added to facilitate digestion even further. The beverage is best consumed on an empty stomach to maximize the nutritional benefit. A different drink - but your body and your mind will thank you.

Stay healthy & well,
Lisa

Recipe: Cucumber, Fennel & Avocado Salad With Fresh Herbs

Summer is a time of abundant produce and lighter eating.  It is nice to find a recipe that uses the great garden harvest and is lighter fare.  The dressing can be made in advance and used for other salads.  The salad itself should be made right before eating.

Dressing:

• Juice from 1 lemon or lime
• Juice from 1 orange
• 5 T olive oil
• 1 T raw honey or agave
• 1 t sea salt
• 1/2 t fresh chopped ginger
• pepper to taste
• 1/2 t of ground cumin and coriander

Salad:

• 1 english (seedless) cucumber peeled and cubed
• 1 fennel bulb cubed
• 1 firm avocado peeled and cubed
• 4 T chopped fresh cilantro
• 3 T chopped fresh mint
• optional-can substitute other fresh herbs like basil or dill, but during the summer mint and cilantro are balancing and cooling.

Directions:

• Simply mix all salad ingredients together and gently toss them with the dressing.   

Stay healthy & well,
Lisa