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STEELCUT OATMEAL FOR THE CROCKPOT
1 cup steel cut oats (DO NOT substitute old-fashioned or quick-cooking oats)
4 1/2 cups water
Pinch salt (this makes the oatmeal less acid forming)
1. Place all ingredients in a 2 quart slow cooker.
2. Cover and cook on LOW for 6-8 hours.
3. It might form a "crust" around the outside. Just scrape the crust down with a spoon and stir it in.
Optional (add these ingredients at the end, just before serving):
Cinnamon, to taste (you may alternatively add a cinnamon stick to the crockpot and cook with oats)
Maple syrup, to taste
1 Tbs. flax seed oil per serving
A small handful of any combination of the following: Goji Berries, raisins
pumpkin seeds, slivered almonds, walnuts, and/or your favorite dried fruit.
MINESTRONE
Yield: 4 servings
Preparation time: 4 hours
1 can (16 oz.) cannellini (white kidney) beans
½ to 1 bunch Swiss chard, cut into strips
3 medium zucchinis, cut into quarter inch slices
2 yellow onions, finely chopped
5 cloves garlic, minced
4 red tomatoes, cut into chunks (or one 28 oz. can whole peeled tomatoes, drained)
2 carrots, diced
4 stalks celery, diced
3 medium potatoes, cut into chunks
3 tablespoons olive oil
2 cups vegetable broth (may be made from bouillon)
1 Teaspoon salt (or to taste)
½ cup fresh parsley, chopped
Optional:
1 cup uncooked pearled barley or pasta or Arborio rice
Fresh basil or oregano
Parmesan cheese to taste
Sauté garlic, celery, carrots and onions in olive oil until the onions become translucent. Then add remaining vegetables, one cup of broth, and cook on a low flame. Add more broth as needed. Simmer for 3 hours or more (if adding barley, add 50 minutes before removing from heat; If adding pasta or rice, cook them separately and then add 10 minutes before removing from heat.) Then add the beans 10 minutes before removing from heat. Add salt to taste. Before serving, add parsley, drizzle olive oil on top, and garnish with fresh basil or oregano. Buon Appetito!
SPLEEN-PANCREAS KICHARI
Yield: 3-4 hearty servings
Preparation time: 2 hours
2 teaspoons Ghee (clarified butter) or olive oil
½ teaspoon black mustard seeds (available in Indian grocery store)
½ teaspoon cumin seeds
½ teaspoon turmeric
½ teaspoon coriander
1 teaspoon sea salt
6 neem (curry) leaves (available in Indian grocery store)
2 teaspoons fresh grated ginger root (or to taste)
½ cup split mung beans (“yellow dal” or “moong dhal”) (available in Indian grocery store)
1 cup brown basmati rice
1 onion, finely chopped
1 stick kombu (rinsed)
3 carrots, sliced (about 1½ cups)
6 cups water
Garnish: fresh coriander leaves, chopped (optional)
Warm oil or ghee in a 3-4 quart saucepan; add black mustard seeds, coriander and cumin. Warm until the mustard seeds pop or until the spices become aromatic (be careful not to burn the spices). Then, add turmeric, onion, salt, neem, and ginger. Stir well and sauté onion until tender. Wash beans and grains until the rinse water is clear. Add them to the sautéing mixture, stirring well. Add water and kombu, bring to a boil and let cook covered over medium heat for 45 minutes. Add carrots and cook another 15 minutes (Cook until both beans and grains are very soft, but not gummy.) Garnish with chopped coriander leaves to enhance digestion.
Function of ingredients:
Ghee: for lubrication and assimilation
Black mustard seeds: digestive with pronounced warming effects
Coriander: cooling, soothing carminative (relieves flatulence) and digestive
Cumin: carminative, digestive, balances all constitutions
Ginger: warms, potent digestive stimulant
Kombu (a seaweed): digestive, removes heavy metals
Neem (curry leaves): cooling, bitter, clears and removes wastes
Turmeric: specific for aiding protein digestion
ABOUT KICHARIS
Kicharis are traditional Ayurvedic healing stews used during detoxification and rejuvenation diets. They are relatively simple stews of basmati rice and split mung dal, which are suitable for almost any constitution. Kicharis take on endless variations depending on the herbs, spices and vegetables used in them. They are the primary food in Pancha karma, an Ayurvedic cleansing therapy, because of their ease of digestion and assimilation. They are best eaten fresh when used therapeutically. The above recipe is targeted to tonify digestive function and overall energy level (from a Chinese medical standpoint, this kichari tonifies Spleen/Pancreas Qi.)
LENTIL-QUINOA SALAD
This a great summer dish that is packed with nutrients. It is the perfect salad to prepare in advance when you know you will have a busy week and won’t have time to prepare meals everyday. I usually double the amounts.
Yield: 6 servings
1 cup green lentils (preferably presoaked overnight to improve digestibility)
2 cups water
1 cup quinoa (rinsed several times to reduce bitterness from saponin on its surface)
2 cups water
1/4 cup olive oil
1/4 cup lemon juice
2 medium cloves garlic, crushed
1 tsp. salt
1-1/2 tsp. fresh oregano (or 1/2 tsp. dried oregano)
2 Tbs. freshly minced mint (or 2 tsp. dried mint)
2 Tbs. Freshly minced dill ( or 2 tsp. dried dill)
1/4-1/2 cup freshly minced parsley
1/2 stalk celery, finely minced
1/2 cup black olives
2 medium sized tomatoes, diced
1/2 cup chopped toasted walnuts
1. Place lentils in a medium sized pot, cover with water, and bring to a boil. Reduce heat and simmer without agitation for 20 to 25 minutes, or until tender, but not mushy. Drain well and transfer to a large bowl.
2. While the lentils are cooking, combine quinoa, 2 cups of water in a pot. Bring to a boil, cover and simmer 20 minutes.
3. Place chopped tomatoes in one container; parsley, walnuts and fresh herbs in a second container; and combine remaining ingredients in a third container. Cover tightly and refrigerate.It is important to keep the ingredients in separate containers until just before serving in order to deep the dish fresh tasting.
4. Just before serving, stir all ingredients together.
MISO SOUP COLD REMEDY:
This is the perfect meal to eat upon feeling the first symptoms of a cold, but is also helpful if the cold is already taken hold. The soup is easy to assimilate, and its ingredients aid the body in fighting the cold causing pathogens, restoring the body to a healthy state.
2 C. water
2 oz. soft tofu cut in small cubes*
1 small carrot sliced
2 chopped scallions*
1 tsp. Miso* (or more to taste)
2-4 Shitake mushrooms, soaked (or use Trader Joe’s freeze fried shitakes, which is much easier)
OPTIONAL (but highly recommended)
A handful of fresh greens (spinach, dandelion*, bok choy, broccoli, etc.)
½ tsp. Ginger*
1 sheet of nori seaweed*, crumbled into pieces, or 1 dry tsp. wakame, soaked in water for 10 minutes
a couple drops of sesame oil
Boil water. Add tofu and cook for 5 minutes. Add carrots and cook for 2 minutes more. Add scallions, ginger and greens and cook for 1 minute more. Remove from heat. Take small amount of stock (about 2 Tbs.) and mix in a big bowl with miso until dissolved. Pour remaining soup into bowl, stir, and add remaining ingredients to the top. Enjoy!
After eating wrap yourself in a warm blanket until you begin to break a sweat. Then dry off and change into dry clothes.
Get plenty of rest, drink plenty of fluids, and don’t go out into the cold or wind without covering up your neck.
* indicates ingredient with medicinal properties
These recipes are a modest start, but we will be adding healthy recipes every chance we get, so please sign up for our newsletter, and we will let you know when new recipes are posted!
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