Ayurvedic Fried Rice

AYurvedic Fried Rice

SERVES 3-4

I love to vary flavor profiles in our home meal rotation each week. I love this as a simple go-to that everyone loves! Fresh ginger is good year round. Garlic is best to have fall/winter/spring - avoided in the heat of summer and by high pitta types. I find this especially helpful this time of year for its antimicrobial and immune boosting properties. It is also so heating that it can help clear congestion.

DOSHAS

Vata - Good for vata.

Pitta - Can reduce/avoid garlic and sub in hing if desired.

Kapha - Can use red rice or quinoa for kapha.

INGREDIENTS

• 1.5 - 2.5 tbsps ghee (can sub coconut oil)

• 1 cup uncooked rice (rinsed and then cooked) or 3 cups cooked rice - you can use a variety of grains here (red or white rice or even quinoa!)

• 3 cloves garlic, chopped finely or pressed in garlic press

• 1/2 - 1 inch chunk of ginger, peeled and chopped finely

• Liquid aminos, soy sauce or coconut aminos (coconut aminos for soy free option)

• 2 carrots, peeled and diced

• 2 celery stalks, ends removed, cut lengthwise down the middle and then chopped into small pieces

• Handful of shitake mushrooms, diced into bite-sized pieces

• Handful of green beans, cut into bite-sized pieces

• 3 eggs

• Toppings

  • Cilantro, chopped finely

  • Scallions, chopped finely

  • Squeeze of lime

  • Avocado slices

DIRECTIONS

1. Begin cooking your chosen grain if uncooked. (Leftover rice is perfect for fried rice!)

2. Place a medium/large skillet on medium heat. Add 1 - 2 tbsp ghee and once melted, add garlic and ginger. Stir to coat in ghee and cook for 2 minutes. Add chopped vegetables, stir and continue cooking. Add a generous squeeze of liquid aminos (or substitute) and stir to coat vegetables.

3. While vegetables are cooking, break 3 eggs into a bowl. Beat the eggs until yolk and whites are combined. Heat another skillet on medium heat. Add 1.5 tsps ghee into the skillet then add the egg mixture. Scramble eggs in pan.

4. Once vegetables are cooked to your liking - about 10 minutes in total - then add rice. Stir to mix vegetables and rice. Then fold in scrambled eggs. Taste test and add liquid aminos as needed. Top with cilantro, scallions and lime. Enjoy!

Red Lentil + Rice Kitchari

Red Lentil + Rice Kitchari

SERVES 2-3

This is a quick and easy version of kitchari because a) using the Banyan Botanicals kitchari mix is super easy and b) red lentils cook up quickly!

DOSHAS

Vata - Good for vata.

Pitta - Good for pitta.

Kapha - Can use red rice for kapha.

INGREDIENTS

• 1 tbsp ghee

• 1 - 2 tbsps Banyan Botanicals kitchari spice mix

• 1/2 cup red lentils, rinsed (and soaked for a few minutes if possible(

• 1/2 cup basmati rice (or red rice), rinsed (and soaked for a few minutes if possible)

• 4 cups water

• 2-3 leaves of chard, rinsed then cut lengthwise then into small pieces

• Toppings

  • Fresh herbs - I used dill

  • Squeeze of lime

  • Salt/pepper to taste

  • I also love to add a dollop of yogurt :)

DIRECTIONS

1. Use a medium saucepan and turn on medium heat. Add ghee and spices and cook for 1 -2 minutes. Add lentils and rice. Stir to coat. Add water then increase temperature to bring to a boil. Turn down to medium low and let simmer.

2. Once the lentils are mostly cooked, add the chard and/or any other vegetables you would like to add. Cook for about 15 - 20 minutes in total. Add more water if needed.

3. Add toppings and enjoy!

Easy Egg and Vegetable Burrito

Easy Egg and Vegetable Burrito

SERVES 2

I recently came upon this concept on a cooking show - Nadiya’s Time To Eat. I loved the simplicity and ease of preparation.

This burrito is one piece which makes it easy to take on the go, to reduce mess and for little ones. :) Also, I love the addition of vegetables for micronutrients. Feel free to use whatever you have on hand.

DOSHAS

Vata - Good for vata.

Pitta - Can use egg whites.

Kapha - Can additional black pepper.

INGREDIENTS

• 1 tbsp ghee

• 4 eggs

• Few grinds or pinch of salt

• Few grinds or pinch of pepper

• 1/2 - 1 tsp herbs - fresh or dried parsley or thyme

• 4 shitake mushrooms, sliced

• Small handful of leafy greens

• 2 medium tortillas

DIRECTIONS

1. Turn medium size cast iron on medium heat. Crack and whisk eggs in a bowl. Add salt, pepper and herbs. Add ghee to pan and add half of egg mixture. Gently place mushrooms and a few greens on the wet egg then cover with tortilla. Press tortilla into the egg mixture.

2. Once eggs are cooked then flip the tortilla/egg. Gently brown the tortilla then take off of the stove and roll up.

3. Cut in half and enjoy!

Feel free to try different vegetables. Also, if you are using an uncooked tortilla, cook one side first - the side touches the egg.

Yellow Curry with Lentils

Yellow Curry with lentils

SERVES 3-4

I love this recipe as a go-to fall and winter option. I keep curry paste and coconut milk on hand as well as garlic, onion and ginger. If I plan to make and eat right away I prepare on the stove. If I plan to make earlier in the day and have ready to go for lunch or dinner then I make it in the InstantPot.

DOSHAS

Vata - Good for vata.

Pitta - Reduce/avoid garlic and onions as needed.

Kapha - Can additional additional black pepper.

INGREDIENTS

• 1 tbsp ghee

• 1 inch chunk of fresh ginger, peeled and minced

• 2 cloves of garlic, minced

• 1/2 onion, diced

• 1 heaping tbsp curry paste (I use Mekhala brand)

• 1 tsp cumin powder

• 1 tsp coriander powder

• 1/4 tsp turmeric powder

• 1/2 cup lentils, rinsed and soaked for 30 minutes

• 1 can coconut milk

• 2 carrots, peeled and sliced

• 1/4 cauliflower head, cut into bite-size pieces

• 2 baby bok choy, sliced thinly

• 1 1/2 tsp salt (or salt to taste)

• Black pepper to taste

• 1/2 cup purified water

• Toppings:

  • Cilantro or parley leaves

  • Lime

DIRECTIONS

1. In a large saucepan on medium low heat add ghee, ginger, garlic and onion. Cook for a few minutes and add in curry paste, cumin, coriander and turmeric. Cook for a few more minutes until fragrant. Add drained lentils and stir to coat. Add coconut milk and bring lentils to a boil.

2. Prep cauliflower then add. Prep carrots then add. Lastly, prepare the bok choy greens then add. Add more water as needed.

3. Cook until vegetables are tender and lentils are cooked — for about 15 minutes total.

4. Add toppings and enjoy!

If you are in a time pinch - add ghee, onions, garlic and ginger to InstantPot on saute function. Add other spices and cook for 2 -3 minutes. Add remaining ingredients and pressure cook for 7 minutes on high in Instant Pot. Add toppings then enjoy!

Dal Soup

Dal Soup

SERVES 3-4

Love this delicious dal dish which is sure to taste good and be grounding for the change of season. I love red lentils for their ease of preparation and digestibility. Lentils contain folate, iron, phosphorus, magnesium, zinc and potassium.

I like to serve with rice. You could also serve with other cooked side vegetables such as sweet potato or baked winter squash.

DOSHAS

Vata - Good for vata.

Pitta - Reduce/avoid garlic, chile/jalapeno and hing as needed.

Kapha - Use less ghee. Can omit tomatoes.

INGREDIENTS

• 1 tbsp ghee

• 1/2 tsp cumin seeds

• Pinch hing

• 2 garlic cloves

• 1 thai chile or 1/2 jalapeno finely diced (optional)

• 1 cup red lentils (rinsed and then soaked for 10 minutes up to 1 hour)

• 4 cups purified water

• 1 1/4 tsp salt (more to taste as needed)

• Black pepper to taste

• 10 cherry tomatoes, diced into small pieces

• Cilantro leaves

• Large handful of leafy greens of choice (spinach/chard/kale/etc,)

• Toppings:

  • Cilantro leaves

  • Lime

DIRECTIONS

1. In a large saucepan on medium low heat add ghee, cumin seeds, hing, garlic and jalapeno. Cook until fragrant and cumin seeds pop. Add drained lentils and stir to coat. Add water, salt and pepper and bring to a boil on medium heat.

2. While the lentils are cooking, chop tomatoes and put in soup. Then chop leafy greens into small pieces and add to soup. If you like cilantro, add a few leaves into the soup. Once lentils are tender and well-cooked (around 15 minutes) then place soup in blender or use an immersion blender to blend.

3. Taste to see if more salt or pepper is needed. I like to add a few whole cilantro leaves in and mix. Lime to taste and enjoy!

If you are in a time pinch - add everything to the instant pot and cook for 5 minutes then blend as desired.