Sattvic Recipes from the Heart

“Foods which promote life, vitality, strength, health, happiness and satisfaction; which are succulent, juicy, nourishing and pleasing to the heart are dear to those of the sattva guna, living in the way of goodness.”
— Bhagavad Gita (chp.17:vs.8)

Kitchari

Kitchari (also called khichdi or khichri) is a one-pot dish that is a basic staple in Ayurveda. It is very nourishing and easy to digest. It is cooked until it reaches a porridge-like consistency.

Be sure to include the ginger powder to reduce excess Vata or Kapha conditions. Leave out the mustard seeds if you are looking to reduce an excess Pitta problem.

INGREDIENTS

1/2 cup Basmati Rice (aged 1 year preferably)
1 cup Mung Dal (split yellow)
6 cups water (substitute water with vegetable broth)
1/4 tsp. Sea Salt
1/4 tsp. Black Pepper
2 tsp. Ghee / Coconut Oil / Avocado Oil
1/2 tsp. Ginger powder
1/2 tsp. Coriander powder
1/2 tsp. Cumin powder
1/2 tsp. Turmeric powder
1/2 tsp. Whole cumin seeds
1/2 tsp. Mustard seeds - Optional
1 inch Fresh Ginger root, chopped, minced or grated
1 pinch Asafoetida (hing) - Optional
1 or 2 - Fresh Green Chili Peppers - Optional
1 or 2 - Garlic cloves - Optional
2 or 3 different types of vegetables: Carrots, Sweet Potato, Beets, Zucchini, Asparagus, Spinach, Kale, Onion, Peas, Broccoli, Cauliflower, Potatos

Additional Toppings (Optional)

* chili oil / hot sauce
* fresh cilantro / coriander
* fresh squeezed lemon juice / lemon wedges
* Bragg Liquid Aminos
* Nutritional Yeast

PREPARATION

- Choose any vegetables that suit your constitution. Cut them into smallish pieces.
- Use a bowl or strainer to soak / rinse the rice and dal with water to remove any debris, as well as the surface starch that causes the rice to clump together when cooking.

INSTRUCTIONS

1. Heat the ghee / coconut oil in a heavy-bottomed pot over medium heat.

2. Add the mustard seeds and cumin seeds and toast them until the mustard seeds start to pop, about 1 to 2 minutes.

3. Add the vegetables (your choice of onions, carrots, sweet potato, beets, kale, ginger, and garlic or green chilies)

4. Cook for about 5 minutes, stirring frequently to keep the vegetables and spices from burning.

5. Once the vegetables have slightly softened, add spices: salt, turmeric, cumin, coriander, ginger powder, and black pepper and stir until the spices coat the vegetables.

6. Add the rice, moong dal stir continuously for about 2 minutes

7. Add 6 cups of water / vegetable broth and bring everything to a boil, and then reduce the heat to low.

8. Cover the pot and simmer the kitchari for about 30 minutes. After 15 minutes of cooking, check to see if there are still enough liquids in the pot. If you notice that the liquids are completely absorbed by the rice and beans, add 1/2 to 1 cup of water and stir to incorporate.

9. Stir the mixture occasionally, until you get a porridge-like consistency. It should be soft and creamy - cooking times will vary. Approximately 20-30 minutes.

10. Remove the lid and check to see if the rice is tender. If the kitchari is looking too runny, let it simmer for more time uncovered. If the kitchari is too thick, turn off the heat and add 1/2 to 1 cup of water, stir into the mixture and let sit.

11. Taste and add more salt and pepper as needed.

12. Serve the kitchari in bowls, along with your desired toppings.

Gold Milk - Delicious!

Organic Botanica - pre-made Spice mix for Turmeric Golden Milk

Easy Golden Milk

This delicious drink is one of my favorite ways to keep warm during the winter.  It also improves immunity and reduces inflammation!  Turmeric is an ancient Ayurvedic remedy good for balancing all three doshas - Vata, Pitta, Kapha. It is especially good for lung-health.

  • 2 cups coconut / almond / soy / cow milk

  • 1 1/2 tsp turmeric powder (or 1 inch fresh tumeric root, peeled and grated)

  • 1 tsp cinnamon (or 1 fresh cinnamon stick)

  • 1/4 tsp ground ginger (or 1/2 inch piece of fresh ginger root, peeled and grated)

  • 1/4 tsp black pepper (or 3-4 whole black peppercorns)

  • 1 tsp cardamom powder or whole (optional)

  • Saffron is nice to add if you have it (optional)

  • 1 Tbsp coconut oil or ghee (optional)

  • 1 tsp of maple syrup (or sweetener of choice - add to your own taste: stevia, date syrup, honey)

 METHOD

  1. Heat all ingredients in a saucepan (except sweetener - add to taste last before drinking)

  2. Stir or whisk until smooth and frothy

  3. After coming to a gentle simmer, continue to simmer on low heat for 5 - 10 min

  4. Let cool so it is warm in temperature - not boiling hot

  5. If using fresh turmeric, ginger, cinnamon stick, or peppercorns - STRAIN before drinking

  6. Add sweetener of your choice

(You can use more or less of any of these spices to flavor to the taste that you like. These are only guidelines!)

If you are looking for a SUPER FAST QUICK PRE-MADE spice solution - I found this Organic Botanica Turmeric Golden Mylk mix at the grocery store - just add to milk and bring to a gentle simmer - or heat milk first and then stir in.

Key Benefits

  • improved immunity

  • soothing for sore throats and coughing

  • helps cure indigestion

  • reduces inflammation in the body

  • detoxification of the liver

  • prevents chronic pain

  • contains powerful antioxidants

Harmony's Pumpkin Pie

  • 300 ml sweetened condensed milk
    (Vegan Option: substitute "Cream of Coconut" milk)

  • 796 ml pumpkin purée

  • 3 regular eggs
    (Vegan Option: substitute 3/4 cup of of blended silken tofu OR 4 1/2 Egg Replacer + 2 tbsp water)

  • 1 tsp ground cinnamon

  • 1/2 tsp ground ginger

  • 1/2 tsp ground nutmeg

  • 1/2 tsp salt

  • (Secret Ingredient: add a little bit of pure maple syrup!)

  • 1 unbaked vegetarian / vegan pie crust

  • 6 tart shells (vegetarian or vegan)

  1. Preheat oven to 425 degree F

  2. Whisk pumpkin, milk, eggs, spices, and salt in medium bowl until smooth (add the secret ingredient- real maple syrup - to taste)

  3. Bake 15 min

  4. Reduce oven temp to 350 degrees F

  5. Bake another 35-40min

  6. Put in tarts at 350 degrees F

  7. Bake tarts 25 min

Allow to Cool
Garnish as desired
Store leftovers covered in refrigerator

Ready in 1 hour 10 min 😋🤗

The Ultimate Non-dairy Cream

Now, if you want to just add regular whipped cream or ice cream to your Pumpkin Pie, then that is an easy option. However, if you are up for trying something a little different, and incredibly delicious, give this Vegan option a try!

Making Vanilla Cashew Cream is super easy!

  • 1 cup raw good quality - unsalted cashews- soak for 2 - 12 hours

  • 1/2 cup (120ml) filtered water - you can add more to taste

  • 2 tablespoons pure maple syrup - you can add more to taste
    (substitute agave syrup, date syrup, or soaked medjool date or stevia)

  • 1 teaspoon natural vanilla extract - you can add more to taste

  • a small pinch of sea salt

  1. Drain the cashews, and discard the water they were in - The longer you soak the cashews, the creamier your cashew cream will be! The cashews are ready when they break apart when pressed between two fingers.

  2. Pour the fresh 1/2 cup filtered water into the blender, and add the soaked cashews with the maple syrup, vanilla, and salt - use a blender over a food processor - the cashew cream will be more silky and smooth

  3. Blast on high for 30 to 60 seconds, until smooth and creamy. Tweak water, sweetener, and vanilla to taste - be sure to stop the blender and scrape down the sides at least once while blending

  4. Transfer to a sealed container in the fridge, and chill for a few hours to thicken.

  5. Add to pie or muffins or cupcakes! Yummy! 😋🤗

    The cream will keep in the fridge for about 5 days.