Vegetable broth soup

My family super simple get well soup - it honestly couldn’t get any easier and simpler than this and this is not a rocket science kinda recipe - but a reminder that we can quickly create quick and easy preparations that take the pain out of a cleanse. Light and digestible for an evening when appetite is low (you can omit the potato to make it even lighter and kapha pacifying)

Ingredients:

1/8 cabbage wedge
2 medium carrots
1 cup peas
1 medium potatoes
6 cups water
1/8 tsp black pepper
1/2 tsp pink Himalayan rock salt

Method:

• Wash and roughly chop cabbage.carrots, potatoes  and peas add to a pan with water and bring to boil and simmer on medium heat. Add salt and pepper.

• Once vegetables are tender - serve hot 

• This sounds super simple and it is but so tasty and delicious and such a comfort food

Sambharo - cooked Indian Side Salad

Ayurveda favours foods that are at leat lightly cooked so that they are easier to digest. Raw cabbage can increase vata (the air quality in the colon) and hence can contribute to gas and bloating. This quick cooked spiced cabbage salad option is perfect to prevent this. The spices used help balance both the flavour and qualities so that you do not experience the adverse effects on the digestion.

Ingredients:
1 tbsp ghee or coconut oil
½ tsp mustard seeds
½ tsp fenugreek seeds
2 cups shredded cabbage
1 cup carrot match sticks
½ tsp turmeric
¼ tsp asafoetida
1 medium chillies (optional)
1 tsp salt
Lemon to taste
Coriander or parsley for garnish

Method:

• Wash the cabbage, peel off the outer layer and shred cabbage into thin long strips. Chop the carrots into match sticks

• Slice each green chillies into 4 diagonal slices, remove seeds to reduce heat

• Add oil to a heavy based pan. Sauté the whole spices for 30 seconds until the mustard seeds pop

• Add the prepared cabbage, carrot, chillies, salt, turmeric

• Cook down on medium heat until soft with bite about 10-12 minutes

• Add lemon and coriander and serve.

Plantain Curry

Preparation Time: 2 min. Cooking Time: 35 min. Serves 3

Ingredients:
4 Green Matokes (Raw Green Plantains)
1 Tomato Finely Chopped
⅓ cup Fresh Tomato Puree
2 tbsp Coriander Leaves Finely Chopped
¼ cup Crushed Peanuts
3 tbsp Oil
1.5 tsp Cumin Seeds
1 tbsp Ginger Paste
½ tbsp Green Chilli Paste
½ tsp Sugar
Salt to taste

Method:

1. Top and tail the plantain and cut into thirds and boil for 20 minutes. Remove and peel skin, then cut them into 2cm thick half discs.

2. Heat oil in a pan; add the cumin seeds, tomato puree, ginger paste, green chilli paste, sugar, and salt and sauté for a minute.

3. Add the matoke, to the pan with 1/2 cup of water and cook on low heat for 2-3 minutes, occasionally stirring.

4. Add the chopped tomatoes and crushed peanuts, and cook for 6-7 minutes, occasionally stirring until the matoke has cooked through.

5. Garnish with coriander and serve while hot

Haldi doodh (turmeric milk)

Post cleanse restoration recipe!
The traditional Indian Haldi doodh, translated as turmeric milk and now fashionably known as golden milk or turmeric latte is an little ayurvedic number I have grown up on. It is an Ayurvedic drink that contains anti-inflammatory, immune-boosting, cleansing and healing properties. 

It’s a perfect autumn and winter warmer for this cold evenings.

Benefits of turmeric milk

• Anti-inflammatory and anti-oxidant

• Contains antiviral, antibacterial and anti-fungal properties

• Supports digestion and nourishes the body tissues

• Strengthens immune system

• Helps in treating a cold, cough and sore throat

• Helps to reduce inflammation

Here is the recipe to make 2 cups (250ml makes 1 cup). You can play with your spice blend based on how you like it. I often add cardamom instead of cinnamon.

Ingredients:

500 ml milk (cow’s or a plant based milk of your choice)
1 tsp ground turmeric
1/8 tsp ground Black Pepper
1/8 tsp ground nutmeg
1/8 tsp ground cinnamon
1/8 tsp ground ginger
1/2 tsp jaggery or maple syrup
1/2 tsp ghee (this is optional)

Method:

• Heat the milk in a saucepan on medium-low heat

• Stir in the turmeric, ground cinnamon, ground nutmeg, ground ginger, black pepper

• Bring the mixture to the boil point and until everything is well blended

• Turn off the heat and add your sweetener

Savoury vegetable kitchari

If I am feeling hungry and wanting something quick, this is one of my favouite staples that I regularly have for lunch or dinner or even both. So I made it for 3 very health conscious friends on Saturday evening and they seemed to really enjoy it. This basic, nutritiously wholesome Ayurvedic recipe is tridoshic and can be can be adapted  to suit all constitutions and tastes. You can vary the mung from whole green to split green to hulled yellow mung or change the rice part to barley or short grain brown rice and of course you can pick and choose which vegetables you fancy.

This dish is perfect for balancing all doshas and those who are trying to strengthen their agni (digestive fire). The simplest version  is often used as part of the pancakarma diet – without herbs and vegetables and also makes for a good accompaniment for vegetable curry dishes). Traditionally the simple version is reknowned in the Indian tradition as the food we have when we are sick.

Kitchari (rice with green mung dahl & vegetables)

Ingredients
Ghee—3 to 6 tsp.
Whole Spices—2 to 3 tsp.  e.g.

Cumin, other optional whole spices: Coriander, Fennel, Fenugreek.
Herbs—1/2 tsp. powdered herbs, e.g. cumin, coriander, turmeric, fresh ginger, salt to taste
Bay leaf—1 (optional)White basmati rice—1/2 cup.
Split green mung dhal—1/2 cup (now available in most large supermarkets of health food shops)
Water—2 cups, may need to add more
Vegetables of your choice—1-2 cups, dice (1cm size) e.g. carrots, peas, potato, cabbage, kale, onion. (optional)

Method

• Heat ghee in medium-sized saucepan until melted then add whole spices & herbs. Stir. Allow the aromas release (1 minute).

• Add mixed and rinsed rice and mung dahl and spices to the pan and stir cook for 15 minutes

• Add the veg & water and stir. Bring to the boil, then reduce to low heat and cook covered for 30—60 mins or until vegetables are well cooked, but not mushy! Avoid stirring while cooking. The final consistency should like a thick porridge.

Add salt to taste and allow to stand for 2-3 minutes. Serve while hot

Mung bean soup

We always turn to soup when we are sick and this is because it provides easy to digest nutrients for the body to heal and replenish. Though there are thousands of delicious soup recipes and all of them hearty and nourishing, the ultimate ‘soup-er’ food in my book is a cleansing mung bean soup.  I am a massive fan of one-pot dishes and this is one of my staples for any day that I need a gentle cleanse. 

This soup is a rare and complete food source, rich in amino acids and fibre and perfect for detoxifying as it’s light, easy to digest and great for removing toxins and cleansing the digestive system. My gut feels so happy on this (as well as kitchari of course). If your familiar with Ayurveda you’ll be pleased to know that it’s tri-doshic, which means it’s great for all body types and great all year round not just only in winter. Springtime is Ayurveda’s most preferred time for cleansing as our body is in a transition and toxins start to dislodge in the body. Embrace the Ayurvedic queen of legumes, go on what are you waiting for?

Ingredients:
1 cup whole green mung beans (washed and soaked overnight)
5 cups boiling water
1 tbsp ghee
1/8 tsp asafoetida
1 tsp cumin seeds
½ tsp fennel
½ tsp turmeric
1 tsp rock salt
2 tsp fresh grated ginger
1 tsp lemon to taste
black pepper to taste
Coriander leaves to garnish

Method:

• Bring the ghee to a sizzle in a heavy-based pan, add the asafoetida, cumin, fennel, turmeric and sauté lightly for 10-15 seconds to release the aromas. Then add the drained mung beans and ginger and sauté for 1 minute further.

• Add the boiling water and salt, bring mung beans to a boil, then gently simmer until soft (approximately 30 minutes). Add more water if needed.

• If you have a hand blender and like it smooth, you can give the soup a blitz.
  Add the lemon and pepper to taste. Garnish with chopped coriander if desired.

Kitchari (simple & traditional)

The very simple and traditional kitchari recipe does not use vegetables. The simpler the kitchari dish the easier it is on the digestive system and this basic combination is considered to provide us with a complete protein. So if you feel this recipe will keep you satisfied as a meal see how you get on.

This would be considered to give our body sufficient and complete nutrition even if we are doing a gentle fast. It is tridoshic and suitable for all types. It is designed to maintain a strong digestion while our energy can be directed to do deeper cleansing and restoration in other areas of the body.

Ingredients:

½ cup mung dahl
¼ cup basmati rice
1 tsp ghee
½ tsp cumin
1/8 tsp asafoetida
1 tsp freshly grated ginger
½ tsp turmeric
½ tsp Himalayan rock salt
Fresh lemon to taste
Fresh coriander leaves to garnish

Method:

• Wash the mung dahl and rice thoroughly. Soak for 30 minutes if you can. Rinse and strain.

• Heat ghee in a pan, once hot add the cumin, asafoetida and turmeric, sauté for 30 seconds, then stir in the rinsed mung dahl, rice, salt and ginger.

• Add 3 cups of boiling water and cook on a low heat stirring occasionally – add a little more water as necessary.

• Cook for about 20-25 minutes until all the lentils are cooked and soft

• Serve while hot, add a squeeze of lime and coriander or serve with the coriander chutney.

Coriander & coconut chutney

For those of us that need a little extra something to flavour the simple dishes this little side chutney makes a nice little garnish.

Ingredients:

1 tbsp ghee
¼ tsp mustard seeds
½ tsp cumin seeds
½ cup water
Juice of 2 fresh lime
¼ tsp Himalayan rock salt
1 tbsp freshly grated ginger
½ chopped mild chilli (opt out for pitta cleanse)
¼ tsp freshly ground pepper
2 tbsp cashew soaked cashews (opt out for cleanse)
¾ pressed cup finely chopped coriander
¾ cup shredded coconut

Method:

• Heat the ghee in a small frying pan over a medium heat. Once hot, add in the mustard seed and cumin, sauté until spices are tempered (sizzle and pop) stirring frequently for 30 or so seconds. It shouldn’t burn Then rest aside

• In a blender, add the water, lime juice, and sautéed spices (with ghee), salt, ginger, pepper, and cashews – give it a blitz

• Add in the coriander and coconut

• Blend on a high speed until smooth (or the consistency that you like).  The ingredients should become evenly mixed and the consistency will have a creamy, slightly pulp-like texture. If it seems too thick loosen with water or a little lime

• Transfer the chutney into a airtight glass jar with a lid and you can store in the refrigerator for 2-4 days

• Add this chutney to any meal to enhance the flavour and digestibility of the your meal. It can be eaten as a condiment, or eaten on the side in between bites of food. Outside of a cleanse it can be great spread on flat breads such

Simple vegetable soup

Ingredients:
6 cups of roughly chopped vegetables (choose up to 3 or 4 seasonal vegetables)
1½ tsp ghee
½ tsp cumin seeds
½ tsp carom seeds
¼ tsp turmeric
1 tsp freshly grated ginger
Salt & pepper

Method:

• Add 1-1½ tsp ghee –temper cumin and or carom seeds, turmeric and freshly grated ginger.

• Add your choice of vegetables – carrots, leeks, courgettes, squash, sweet potato etc. and sweat slightly.

• Add boiling water and simmer until vegetables are soft. Blitz with a blender until soft. Add salt and pepper to taste.

Herbal CCF tea

Herbal teas
Herbal Teas are my favourite part of any cleanse as you can mix and match any of these are you like. Here are some options. You can go as simple as fennel or carom seeds alone or a lemon, ginger and honey (for kapha) or add rose petals and leave out the cumin (for pitta). These spices are an essential in every Indian kitchen and are super versatile in so many dishes.

Traditional CCF tea

CCF tea? Well, simply put it is tea made of cumin, coriander and fennel seeds in equal amounts of each spice. This is an Ayurvedic digestive cleansing elixir that is powerful, yet gentle for all prakruti types to consume on a regular basis. 

This tasty tea is perfect for drinking between meals to flush ama (toxins) from the system, kindle the agni (digestive fire), and reduce digestive disturbances such as gas, bloating, cramping, indigestion hyperacidity and malabsorption, constipation, loose stools or even fluid retention and swelling in the body.  

If you are suffering from a strong pitta imbalance, you can reduce cumin to ½ tsp.

Heath advantages:

• Increases the digestive fire (without being excessively heating)

• Promotes the absorption of nutrients

• Detoxifies the system (integral to any Ayurvedic cleanse)

• Flushes toxins from the tissues

• Reduces inflammation, gas and bloating

• Supports menstrual irregularities and PMS symptoms

• Relieves urinary tract infections

• Removes congestion in the lungs

• Calms the nerves

• Balancing for all doshas

• Increases lactation for nursing mothers
  

Ingredients:

1 tsp Cumin seeds
1 tsp Coriander seeds
1 tsp Fennel seeds
1.25 litre of water 

Method:

• Heat the water in a medium size pot and bring to a boil

• Add in all three cumin, coriander and fennel seed (if you want you can gentle crush the seeds a little in a pestle and mortar)

• Reduce the heat to a simmer. Cover the pot, leaving only a small crack for the steam.  

• Simmer on a low heat for at least 6-8 minutes.  

• The longer you steep, the more potent the tea will be. Adjust to your desired taste/potency

• Strain the seeds using a fine mesh tea strainer 

• This should yield about 1 litre of tea that you can drink first thing in the morning and between meals as a digestive cleansing tea.

• You can store in a hot water flask and sip throughout the day

Stewed apples

Ingredients:

2 apples
1/4- 1/2 tsp ground cinnamon

Method:

• A tasty - very light breakfast idea. Peel, core and cut apples into large chunks and add to a small sauce pan

• Add about 70-100ml water (just enough to cover the bottom of the pan by 1cm) and add the cinnamon

• Cover Cook on a low to medium heat. It will cook in its own steam for about 7-8 minutes. or until tender.

• Serve in a bowl.

This is a perfect light Tri-doshic breakfast recipe giving you a satisfying start to the day. Cooking the apples helps them to be less tart and in Ayurveda we always prefer lightly cooked and spiced foods as they are easier to digest. Stewed apples can promote vitality, alertness and encourage regular bowel movements. Vata dominant people can add a drizzle of ghee.

Cinnamon is not only a wonderful sweet spice that has a heating and penetrating quality. It is a perfect spice t Vata and Kapha dominant people and for the digestion of fruits and dairy (obviously not all together. Cinnamon has qualities that can help in conditions of indigestion, colds, pimples, bad breath, toothache, bladder infections, aches and pains, especially in combination with a raw organic honey.

Ghee (clarified butter)

Ingredients

500gm unsalted organic butter

Method

• Take 500gm of unsalted organic butter and put into an medium-sized heavy based saucepan

• Bring the butter to a low boil on a medium heat and then turn temperature down until the butter and gently cook for approximately 15 minutes. It will bubble and sputter, and a white foam will form at the top, this will disappear as the ghee processed

• Whitish sediments will form at the bottom of the pan and will let off a sweet popcorn like smell

• As the ghee forms it will become a clear golden colour, ensure that it does not burn. With a clean spoon, check that the ghee is clear through to the bottom

• When the colour is golden and and it has stopped sputtering take off the heat and allow to cool

• While the ghee is luke warm pour through a cheesecloth into a clean air tight jar

• Discard the sediments in the saucepan.

• Store ghee in a dry place, it does not need to be refrigerated.

Why use ghee?

By clarifying butter, all milk solids are removed. It can be used in cooking in place of butter and oil in cooking as it does not easily burn. Ghee is an extremely versatile as it is the most heat stable and acts as a digestive by aiding absorption and assimilation. It can be used as a base for body massage and is a common base for herbal ointments. The medicinal properties are known to improve with age and has rejuvenating properties. Ghee has catalytic properties and is able to carry the medicinal properties of herbs to all the tissues of the body without producing any effects of its own. It helps to pacify vata and pitta and kapha in small quantities and congestion in blood and plasma. Ghee helps to keep the body supple and lubricates the connective/nerve tissues in the body, protects bone marrow. It aids in the promotion of immunity, fertility, intelligence, vision, liver/kidney/brain function, enzyme function in intestines.

Use ghee with caution in obesity, high cholesterol and high ama conditions.

Dahl tadka

Ingredients:
¾ cup mung dahl
3 cups water
1 tsp freshly grated ginger
½ tsp ground turmeric
½ tsp ground cumin
½ tsp rock salt
1 tsp lemon

For tempering:
1 tbsp ghee
3 whole cloves
1 inch cinnamon stick
½ tsp mustard seeds
½ tsp cumin seeds
3 bay leaf
1/8 tsp asafoetida
1 halved green chilli (optional)

To finish:
Fresh coriander leaves
Fresh lemon

Method:

• Rinse mung dahl (yellow split mung) in water

• In a heavy based pan – add the mung dahl, ginger, turmeric, rock salt, ground cumin and water.

• Bring to boil with water and then simmer until the dahl is cooked and soft. Stir once in a while in case you need to add a little extra water.

• To temper spices – heat ghee. Add the whole cloves and cinnamon allow aroma to release, add seeds, then add bay leaf and green chilli. Temper for 20 seconds, then directly add this to dahl and stir.

• Add freshly squeezed lemon to taste and garnish with coriander leaves.

Simple jeera rice (to accompany dahl)

Ingredients:

½ cup basmati rice
3 cups water
½ tsp whole cumin seeds
¼ tsp salt in water for boiling

Method:

• Wash rice until it runs clear and soak for 30 minutes

• Rinse through again and remove water

• Add kettle boiled water to the rice and bring to the boil with cumin seeds and salt until grains are soft. You can have more water than rice - this will make your rice nice and fluffy.

• Strain in a colander and serve white hot with dahl.