Ancient Ayurveda and Nutrition Therapy Wellness
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1 C. chickpea flour
1 C. room temp water
2 TBSP olive oil or avocado oil (divided) 1/2 tsp of salt
1 teaspoon of oregano
Toppings: 1 cup of arugula
2 Tbsp of Pesto of your choice
Preheat oven to 450 and place an 8inch round cast iron skillet in the oven for 5 minutes to get it nice and hot.
Place the flour, water, 1 Tbsp OO, salt and oregano in a bowl and mix.
Let stand for at least 30 minutes but up to 5 hours.
Take the hot cast iron pan out of the oven carefully and add 1 Tbsp of oil, being sure to coat the pan.
Carefully add the batter and coat the pan evenly.
Put it in the oven for 15 minutes until the edges turn golden brown.
Move it to the top rack and turn the broil on low and broil it for couple more minutes until the top is golden brown.
Remove from the pan with a spatula and top with pesto and arugula.
Cut into 6 triangular piece and enjoy.
1/3 c roasted & hulled sesame seeds
2 dried figs, chopped
1 Tbsp Tahini
4 Tbsp fresh lemon juice
1 Tsp lemon zest
1/2 tsp cardamom
1 handful of blanched, peeled almonds
Roll in sesame seeds to finish
Put all ingredients except sesame seeds into food processor or Vitamin and blend until consistency of cookie dough. Form small 1 inch round balls in hand and roll into sesame seeds. Place in the freezer for an hour to set. Feel free to keep them in the freezer for up to 2 weeks.
Recipes for sweet indulgence
Put the fruit, spices and water together in a pan over medium heat and cook until mixture becomes a soft porridge (about 10 minutes). Transfer to a dish and stir in the flax seeds. Sprinkle with Chia seeds that have soaked for 30 minutes – let it sit for 10 minute and enjoy.
3/4 C warm water
2 TBSP of Hemp Seeds
4 Tribe organics moringa tablets
1/2 tsp matcha
1/2 tsp spirulina
a touch of freshly grated ginger
blend together in a high powered blender.
Sip and Enjoy
1 ½ Tbsp. ghee or coconut oil
3 small red onions (or 1 large red onion), chopped (or in half-moons)
1 ¼ cup red lentils (rinsed and sieved)
2 tsp. cumin seeds
1 tsp ground coriander
2 tsp. ground turmeric
¼ tsp freshly ground black pepper
1 tsp sea salt
2 400g cans chopped tomatoes
700 mls vegetable stock (I use water and Marigold vegetable stock powder)
100 mls water (reserve)
1 400 mls can coconut milk
2 large handfuls of washed spinach
To serve (optional to choose or combine):
1 Tbsp coriander or parsley, chopped
1 Tbsp hemp seeds
1 Tbsp pumpkin seeds
¼ avocado, sliced
Drizzle of olive oil
Heat a large pot over medium heat. Add your ghee or coconut oil (vegan option), diced red onion and a splash of water. Saute gently for 3 – 5 minutes.
Add the spices (cumin, coriander, turmeric, pepper and salt) and stir for 1 minute.
Add the red lentils and stir for another minute, breaking up the lentils and covering them with the ghee (or coconut oil) and spices.
Add both cans of tomatoes and 700 mls vegetable stock. Stir well, increase temperature and bring to a boil then reduce to a simmer and cover. Cook for 20 – 25 minutes or until the lentils are tender, stir occasionally and add 100 mls water if the soup gets too thick and the lentils are sticking to the bottom.
When lentils are cooked, remove from heat. Add the can of coconut milk and stir well.
Add the 2 handfuls of washed spinach and stir the spinach so that it wilts into the soup.
I prefer to keep the soup more like a rustic stew and stop here. But you could use a handheld immersion blender and blend until smooth (or do half smooth, half rustic.)
Add your optional toppings – coriander, parsley, hemp seeds and / or avocado and a drizzle of olive oil, sprinkle of sea salt. Enjoy!
½ c Walnuts chopped
¼ c Dates chopped
½ - 1 tsp Matcha powder (or substitute cacao powder)
½ - 1 tsp water
¼ c Dried coconut flakes
Place coconut flakes in a flat class container.
Pulse together all other ingredients except Matcha and water with a hand blender or food processor.
Add water to Matcha and blend until Matcha powder has dissolved.
Add Matcha to pulsed ingredients and mix well.
Form balls with hands
Roll balls into coconut flakes.
Freeze or Refrigerate for 1 hour and enjoy
makes 6 balls
Perfect breakfast or afternoon recipes
Matcha Mint Balls
Roasted Spring Asparagus Soup, serves 4
Take 1 Tbsp of OO, salt and pepper and roast asparagus in the oven on 400F for 12 minutes
In a pan, heat the remaining OO on medium and add the shallots stirring for 2 minutes and then the garlic for 1 more minute.
Add leeks and cook down for 10-15 minutes
Add the broth and pumpkin seed mylk and simmer for about 15 minutes.
Add in the asparagus and lemon zest.
Turn flame to very low or off and use immersion blender to blend till smooth.
Add lemon juice, additional salt and pepper and chopped chives and/or mint along with a sprinkle of roasted pumpkin seeds.
350 mls (1 1/2 cups) Mylk
2 tsp Acai powder (purple)
Sweetener of your choice
1/4 cup yogurt
1/4 teaspoon matcha powder
1 - 2 tablespoons yogurt
1/4 tsp matcha powder
Blend the Mylk with the Acai powder.
Mix the yogurt with with the matcha powder to create a paste.
If you want to include the swirl, use a spoon to swirl the paste into your glass. Assemble your mermaid “parfait” style: add 1/2 of the açai mylk blend then add 1/2 the yogurt / matcha mixture. Repeat one more time. Sprinkle with edible flowers.
Perfect for breakfast or snack time
Ayurveda Mung bean soup, serves 4:
• 1 cup of split mung beans (soaked for at least 8 hours)
• 6 cups of water
• 1 tsp total of the following blend: cumin, coriander, fennel, pippali pepper (or black pepper), mustard seeds
• Fresh grated ginger
• 1⁄2-1 tsp turmeric • Pinch of salt • Pinch of pepper
• 1 Tbsp Ghee, coconut oil or olive oil Wash and drain the soaked beans.
Melt the oil of choice over medium heat. Add the spice blend and wait for mustard seeds to pop. Add the grated ginger and then the turmeric and pepper. Stirring for 30 seconds. Add the beans and coat with the mixture. Add the water and bring to boil, then reduced to simmer. Skim the bubbles off the top of the simmer. After doing this 1-2 times, cover part way with a lid and let simmer for about 30-40 minutes until beans are cooked. Add salt Cook for another 2-3 minutes. Turn off and let sit. Eat with green of choice or with the cilantro chutney.
¼ cup rose water (dried edible roses steeped in boiled water)
1 cup coconut or nut mylk
2 fresh strawberries
½ tsp ground cardamom
Dried rose petals for garnish
After roses have steeped, pour water into a blender with 1 of the edible roses along with all other ingredients. Blend until smooth an frothy, sprinkle the top with more rose petals.
Recipes for health and wellness
1/8 c cocoa powder
1 Tbsp maple syrup
Pinch sea salt
¼ tsp cinnamon
¼ tsp ginger or black pepper or trikatu
1/2 tsp vanilla
¼ - ½ cup of chia seeds (depending on desired consistency)
1 cups of coconut milk, or homemade pumpkin seed milk
1/2 -1 cup water
2-4 berries of your choice
Mix wet ingredients together, mix dry ingredients together, add dry to wet and stir until mixed well, cover and set in the fridge over night. Add extra water for desired consistency.
Set out 30 minutes before eating so it become more room temperature, or add hot water to it for a warm morning porridge, add a berry on top of each, and sprinkle with warm roasted pumpkin seed for crunch (if desired) .
Super seed chia pudding
400 mls (1 3/4 cup) mylk
Sweetener of choice
Afternoon pick-me-up recipes
Paste 1: 1tbsp yogurt mixed with 1 tsp cranberry powder
Paste 2: 1tbsp yogurt mixed with 1 tsp blueberry powder
Blend your mylk with the spirulina, option to add sweetener of your choice. Option to create swirls using the pastes - use a spoon to add each swirl inside your glass. Do each swirl in a different direction.
Pour in your blue spirulina mylk.
Option to decorate with the dried strawberries.
1 heaping tsp matcha
10 leaves of spearmint or peppermint
¼ cup of hot water to dissolve the matcha
½ cup nut mylk
Blend in a high-powered blender until smooth
Delicious breakfast or afternoon pick-me-up recipes.
1 handful of cashew (soaked for 2 hours)
1 handful of basil, mint, cilantro, parsley or arugula
1 cup of steamed kale, collards or dandelion greens
½ cup of fresh coconut or ¼ cup of dried coconut
1 inch piece of lemon or lime (with rind)
¼ of avocado
pinch of pink salt
Blend all ingredients together in a high powered blender until smooth.
Late breakfast, lunch or snack time recipes
1 cup filtered water
1 cup fresh coconut
Blend on high speed in Vitamix or similar
Strain through a cloth or nut bag.
Store mylk in refridgerator for up to 5 days
Keep pulp for baking, breakfast drinks and smoothie needs.
Use this in any recipes that call for canned coconut milk, such as curries and other dinner ideas
2 C. carrot tops;
1 clove garlic;
2 C. potato peelings (1/2" thick);
2 C. beet tops;
2 C. celery tops
3 C. celery stalk
2 qt water
1/2 tsp broth seasoning.
Add a carrot and onion to flavor, if desired (grate or chop).
finely chopped everything, bring to a boil, slowly. Simmer approximately 20 minutes. Use only the broth after straining.
Use in any soups, stews and other recipes for dinner ideas
Blend everything together and pour into a spice jar with a perforated lid for easy sprinkling.
Whole seeds to roast and grind
Lightly roast in a dry skillet over medium heat until you smell fragrant spices and hear popping. Stir often so the spices don’t burn. After a few minutes, put everything that was roasting into a spice or coffee grinder and grind into a fine powder. Store in a jar for up to 3 months (change with the seasons). Put some into a sprinkle lid jar so you can sprinkle directly into food or into stews etc.
1 tin of chick peas ( or 1.5 cups of freshly cooked chickpeas)
1 tbsp sesame seeds or tahini
1/4 tsp Salt
1/4 tsp Pepper
1/4 tsp Ammamama garam masala
juice of 1 freshly squeezed lemon
1/4-1/2 c. Water
1/4 tsp each of turmeric/paprika/black pepper
handful of chopped cilantro
1 TBSP + 1 tsp Olive Oil
1/4 c. of roasted pumpkin seeds (optional)
Heat 1 tsp olive oil over medium heat and add 1/2 tsp of turmeric and 1/2 tsp paprika, 1/4 tsp black pepper. Add pumpkin seeds (if using). Turn heat off and put aside.
Put all the remaining ingredients except cilantro into a blender or vitamin and blend until smooth, adjusting, salt, pepper and the water content for the desired consistency and flavor. Pour into a dish and sprinkle cilantro on top.
Drizzle with tumeric/paprika/pepper oil (along with pumpkin seeds if using).
Enjoy with crudite, or homemade Ammamama flax crackers.
· 100 grams (1/2 cup) pumpkin seeds
· 80 grams (1/2 cup) ground flaxseeds (or whole linseeds that you grind)
· 45 grams (1/4 cup) sesame seeds
· 50 grams (1/4 cup) chia seeds
· 1 tsp salt (I used salt with dried roses)
· 2 tsp garam masala
Notes on flavouring:
· I used salt with dried roses and garam masala to keep with the Amma Mama spice workshop discussion theme. But you can experiment and add anything you like – oregano, basil, thyme for example.
1. Preheat oven to 130 degrees Celsius (260 degrees Fahrenheit.)
2. Grind pumpkin seeds in a food processor or blender (I used my Nutribullet) until a course sand consistency.
3. Grind linseed into course sand (in food processor or Nutribullet) if you are using them whole. If you are using ground flaxseed you can skip this step.
4. In a medium bowl, mix together all of the seeds and spices then add the water and mix thoroughly.
5. Get a baking sheet and cover with parchment paper. Place your dough in the middle of the sheet and cover with another sheet of baking powder. Use a roller to roll out to a thin circle. Remove this top layer of parchment paper when finished.
6. Option to use a knife to make criss-cross sections (for easy breaking of evenly sized pieces later.)
7. Place in the pre-heated oven for 1 hour.
8. Let the crackers cool completely then break into pieces. Will keep for up to 2 weeks in a sealed container.
1 shot of pomegranate juice
1 cup water
1 half of a lime squeezed and dropped into water
1 leaf of Basil or Tulsi
A pinch of Himalayan sea salt (around the rim of the glass or directly into the mixture)
Drink at room temperature or pour into a martini glass for extra mocktail vibe.