Here are some of the delicious recipes that we cook during the retreats to nourish and replenish soul and body… they follow Ayurvedic principles.
Now Spring is here, a day fast is always a good idea to cleanse the system from excess Ama (phlegm) and start afresh. Depending on your constitution, you could try
A day of juicing, predominantly vegetable juices such as:
1 celery stick
a bag of spinach
an apple to sweeten
poss a few pieces of pineapple if you have a sweet tooth
Whizz and enjoy!Â Sit down and drink at mealtimes, savouring slowly. Make sure you drink at least 2 litres per day.
For those of you with a more fiery temperament, maybe try a rice fast:
Boil a handful of rice with 2 litres of distilled water, add pinch of salt and pinch of cumin.
Boil for 45 minutes, drink the water through the day and eat the rice at the end of the day.
VEGETARIAN MINCEMEAT (FOR MINCE PIES)
225g dried bananas
225g dried apricots
60g orange peel
1/2 tsp mixed spice
1/4 tsp ginger
1/4 tsp clove
1/4 tspÂ nutmeg
juice of 1 lemon
225g creamed coconut
3 tbsp conc apple juice
mix dried fruit and chop. add spices. chop orange peel small and boil for 5 mins and drain.Â add grated apple, sprinkle lemon juice. grate coconut, add peel, brandy and juice. mix thoroughly.
Place in short crust pastry case.
â€¢ 1 Tbs. vegetable oil
â€¢ 8 oz. button or shiitake mushrooms, halved
â€¢ 2 cloves garlic, minced (2 tsp.)
â€¢ 1 medium leek, white part only, diced (1 cup)
â€¢ 3 small red potatoes, cut into 1-inch cubes (1 1/2 cups)
â€¢ 2 medium carrots, peeled and sliced (2 cups)
â€¢ 2 small parsnips, peeled and sliced (1 1/2 cups)
â€¢ 1 1/2 tsp. tomato paste
â€¢ 1 15-oz. can crushed tomatoes
â€¢ 1 1/2 cups low-sodium vegetable broth
â€¢ 2 sprigs fresh thyme, tied in bundle, plus 1 tsp. chopped fresh thyme, divided
â€¢ 1/2 cup lager beer
â€¢ 1 1/2 Tbs. quick-cooking tapioca
â€¢ 1 cup shredded cabbage
â€¢ 1 Tbs. white miso
â€¢ 2 Tbs. chopped parsley
Mix all the ingredients, gently fry in butter, then add miso and broth, let simmer for 25 minutes.
If you do notÂ want any alcohol, you can use apple juice instead.
MUNG BEANS AND RICE
also known as Kitcheree
This is a perfect pre-digested food. It is easy on the digestive system and
very nourishing. There is a story of a great sage who would prescribe this
food to many who came to him for healing whether it was mental, spiritual or
physical. Forty days later the issue was often resolved. The trinity root
(onion, garlic and ginger) is incredibly “life-giving” and coupled with a
yogic practice will increase Ojas, the subtle glue that holds together mind,
body and soul. “You’ll be seeing God”
1 cup mung beans
1 cup basmati rice
9 cups water
4-6 cups chopped assorted vegetables
(carrots, celery, zucchini, spinach, chard, broccoli, etc.)
2 onions, chopped
Kombu or some other seaweed for additional mineral and trace elements
1/3 cup minced ginger root 1 tsp. crushed red chilies
8-10 cloves garlic, minced 1 Tbsp. sweet basil
1 heaping tsp. turmeric 2 bay leaves
1/2 tsp. pepper seeds of 5 cardamom pods
1 heaping tsp. garam masala salt or Tamari to taste
1/2-cup Ghee (clarified butter) or vegetable oil
Rinse beans and rice. Bring water to a boil, add rice* and beans and let boil
over a medium flame. Prepare vegetables. Add vegetables to cooking rice and
beans. Heat about 1/2-cup oil in a wok or large frying pan. I prefer a wok.
Add onions and cook over medium-high heat until they start looking
translucent, then add garlic. Add ginger just before adding spices and
maintain heat until browning. If at any point you start noticing some
sticking, go ahead and add more oil. Don’t be shy especially if you’re using
ghee. Now add spices (not salt or herbs) starting with turmeric. Knock the
heat down a notch. After 5 minutes add the garam masala and other spices. You
can add a little water and cover, stirring occasionally. Very little sticking
will happen at this level of heat but the masala really comes together with
this treatment. This can go on for 20 minutes or so! When nicely done, add
masala and veggies to mung beans and rice. Add herbs (basil and bay leaf). You
will need to stir the dish often to prevent scorching. Continue to cook until
completely well done over a medium-low flame, stirring often. The consistency
should be rich, thick and soup-like, with ingredients barely discernible. Add
water if in doubt. Serve with yogurt, or with cheese melted over the top.
Sweet mango chutney and
mild mango pickle help to make for a more satisfying experience.
A few additional Cooking Tips:
*To avoid scorching and sticking, you can precook the rice separately and add
it to the mix just before the veggies go in. Also, cook the beans alone long
enough that they split before you add anything to them. To help with “gas”,
soak your beans over night.
Adding tamari or salt to mixture while cooking allows for better assimilation.
The Power drink was first introduced to us by Dr. Kamlesh, reputed Ayurvedic Physician , who, for the past few years, has been teaching in our Centers and Ashrams the basic principles of Ayurveda (particularly of a balanced diet) for good health.
This very nutritious drink is a real tonic . Dr. Kamlesh recommends taking it as a breakfast. The almonds are said to be excellent for the brain. The dry fruits with provide you with plenty of energy to go through the morning. Soaking retains all their qualities while making them easily digestible.
1 big dry fig
1 or 2 dates; a few nuts (e.g. cashew or pistachios)
a few filaments of Saffron
a few drops of rose water
The night before, soak the almonds in one bowl and the rest of the ingredients separately.In the morning peel the almonds – this will be made easier after the overnight soaking. Take off the pit from the dates and mix all the ingredients in the mixer, adding the saffron, the soaking water and extra water if needed to adjust the consistency (it should remain quite thick). Add a few drops of rose water before serving.
Curried Peas and Cauliflower
Serves 4 to 6.
2 cups fresh (recommended) or frozen peas
3 cups of cut up cauliflower
4 tbsp. of oil
2 tsp. of cumin seeds
1 tsp. of black mustard seeds
2 tsp. of salt.
Heat the oil in a heavy frying pan and add to it the mustard seeds. When mustard seeds pop, add vegetables and salt. Stir the veggies well. Lower heat way down and cover. Simmer stirring occasionally until veggies are tender (about 5 minutes)
Lentils in Molasses
Serves 4 to 6.
2 cups lentils
4 cups water
1 bay leaf
3/4 cup tomato paste
3 tbsp. molasses
2 tsp. sugar or honey
1/2 tsp. ginger powder
1/2 mustard powder
1/2 chili powder
1 tsp. black pepper
salt to taste
Cook lentils in water with bay leaf for 45 minutes, making sure that the lentil stay whole. When cooked, add the rest of the ingredients and stir well. Simmer for another 15 minutes and then serve hot.
Sivananda Oatmeal Cookies
Makes about 20 cookies.
These are very popular in all our locations. The students like to have a nutritious cookie after taking a Yoga class. They are good for you, they are filling, and they taste SOOOOO good.
3 1/2 cups oatmeal
2 1/2 cups whole wheat pastry flour
1/2 cup raisins
1 cup ground almonds or hazelnuts
3/4 cup oil
1 1/2 cups honey
3/4 cup milk
1/4 tsp. Salt
3/4 tsp. Nutmeg
1 1/2 tsp. Cinnamon
1 tbsp. baking powder
Mix wet ingredients. Mix and sift all dry ingredients (except nuts) into the wet ones. Now add the ground nuts. Shape cookies 2 to 3 inches onto greased cookie sheet. Bake at 350 degrees Fahrenheit for 15-20 minutes.
Salad dressing goes with grains as well as leaves and is very satisfying.
10 minutes prep
all year round
2 cups olive oil
1/2 cup tamari
2 tsp coriander
2 tsp ground ginger
2 tsp powdered cuimin
2 tsp basil (dry)
2 tsp dried dill weed
3 tsp granulated or finely minced onion
4 tsp Dijon mustard
blend for 1 minute and keep cold.
Lentil Chile Dhal
This is a firm favourite and comes out on every retreat, as it is wholesome, delicious, and really seems to fill you up after long country walks and long yoga sessions!
Prep â€“ 15 mins
Cook â€“ 40 mins
All Year, serves 4
In a pot â€“
1 1/2 cups red lentils
2 whole green chiles, chopped
1 tsp turmeric
3 bay leaves
41/2 cups water
boil, simmer. Stir often. Cook 30 mins.
In a frying pan â€“ sautÃ©
3 tbsp ghee
1 cup onion minced
1 cup tomatoes, minced
1 tbsp fresh ginger, peeled and grated
continue to sautÃ© until soft, add salt to taste. Blend in blender until smooth. Mix with cooked lentils.
In a small pan â€“
2 tbsp ghee
1 tsp mustard seeds
1 tsp cumin seeds
1 tsp fennel seeds
when seeds pop, add
1/2 tsp dried crushed chile, then 2 tsp garlic (minced)
turn heat off immediately and let it sizzle, add to dhal, garnish with coriander leaves and serve warm.
Anywhere you go in India you will be offered chai, often made with black tea, condensed milk and a tonne of sugar â€“ here is the healthy version!
1 tsp Peppercorns
1 tsp Fennel
4 Star anis
1 Cinnamon stick
4 Cardamom pods
1/2 inch Fresh ginger
(Don’t worry if you don’t have all of these- Improvise!!)
Add all the ingredients to a large saucepan of water (4 pints?) and bring to the boil, take off the heat and add;
4 Rooibus tea bags
handful of Fresh mint
Steep for fifteen minutes, add
Milk (soya works) â€“ to taste
Honey to taste â€“ quite a lot is good.
Keep the chai warm, but do not let it simmer. Sieve it and serve hot!
Enjoy on a damp cold afternoon with one of our delicious cakes on return from a walk or simply with breakfast.
Moira’s Malt Loaf
This cake contains naturally occurring phytoestogens from the soya plant. It is high in dietary fibre and is a good source of essential fatty acids. It could be made gluten-free by replacing the wholemeal flour with extra soya flour and oats. There are no eggs and the fats and sugars occur naturally in the foods. It contains no dairy products.
200g soya flour 500g raisins
200g wholemeal flour 1 tsp ground nutmeg
200g rolled oats 1 tsp ground cinnamon
200g golden linseed 1 tsp ground ginger
100g pumpkin seeds 4 tbs clear honey
100g flaked almonds 4 tbs malt extract
100g sunflower seeds 1 litre soya milk
100g sesame seeds 100g chopped glace ginger
1. Mix all ingredients together in a large bowl. The mixture will be stiff but not dry. Leave for 30 min.
2. Heat oven to 190 C. Line 2 x 1kg loaf tins with non-stick paper.
3. Pack mixture into loaf tins and cover with paper to stop the surface drying out too much.
4. Bake for 1 hour 10 min. Remove the paper and continue baking for about 15 min until the cakes are brown.
5. Leave to cool covered with a clean tea towel.
6. Put in plastic bags and store in the fridge (about 2 weeks) or freezer (2 months). The cake will go mouldy if left out at room temperature or left in the ‘fridge too long.