Spring Cleanse Recipes


Breakfast

1 cup quinoa, rice or oats

1 tablespoon ghee (vata)  or coconut oil (pitta)

1/2 tablespoon or less of ghee for kapha

1 teaspoon cinnamon (additionally vata may add nutmeg, kapha may add black pepper and cardamom)

1⁄2 teaspoon salt

3 cups rice milk or water

Handful of toasted pumpkin seeds & raisins

Handful of raisins (either soak overnight before adding or make sure to cook them with the oatmeal)

This can be made the night before.  Combine oatmeal, raisins, milk of choice and salt in jar or bowl and sore in the fridge. Add the spices and warm or eat cold. Top with the ghee/ coconut oil and seeds.

 


Breakfast on the Go Bars


Ingredients
1 cup almonds
1 cup macadamia nuts
1 cup dates, pitted
1 cup dried cherries
1 tablespoon vanilla extract
2 teaspoons ground ginger
2 teaspoons ground ground cinnamon
2 teaspoons ground cardamom
½ teaspoon celtic sea salt

Instructions
Place nuts, dates and cherries in a food processor, pulse until well ground
Pulse in vanilla, ginger, cinnamon, cardamom and salt
Remove mixture from food processor and press into a 8 x 8 inch baking dish
Refrigerate overnight (6-8 hours)
Cut into squares and serve

From: https://elanaspantry.com/paleo-spicy-power-bars/


Ojas Building Shake

Ojas is our "inner sap", our vitality, consciousness and immunity. It is the basis for physical and mental endurance, the internalized essence of digested food and thought. Ojas is responsible for protecting the body from physical harm and provides emotional stability. It grounds us and supports our mental, physical and spiritual growth. It protects us against high levels of stress and provides mental stability and peace.

There are foods that build ojas such as, milk, ghee, whole grains, vegetables, and fruits and foods that deplete ojas such as, caffeine, alcohol, processed foods and sugars.

Ingredients
• 4 medjool dates
• 20 almonds
• 1 cup soaking water for dates
• 1 cup soaking water for almonds
• ½ tsp of each cardamom, cinnamon, and turmeric
• 1 ½ cups of milk (can substitute rice milk or almond milk)
• ½ - 1 cup hot water
• ½ tsp ghee

Directions
In separate bowls, cover the dates and almonds with water and soak overnight.
In the morning, drain the almonds and peel them by pinching them and popping the nut out of the skin.

From: http://www.simpleveda.com/ayurvedic-recipes/Ojas-Building-Shake.html

 


Dinner

I like to fill my plate will a variety of foods, raw and cooked, mostly plant based.  Here are some recipes I use often. I prefer to make extra at dinner for lunch the following day.


Savory Corn Cakes

(super quick to make, this is a breakfast recipe so you could make extra to warm for breakfast or have for lunch. Just double the recipe)

ingredients
1 tbspApple Cider Vinegar   
1/2 tspChipotle Chili   (leave out for pitta)
1 tspCumin  
1 tbsp Ghee   
1 c    Masa   (Buy in the bulk section at Richards)
1/2 tsp    Salt (Mineral Salt)  


1. Place cumin and chili in a mixing bowl with salt.                                                                                                      

2. Boil 1c water, and pour over spices and salt. Add vinegar.

3. Add masa and knead until thoroughly mixed and uniform texture.                                                           

4. Pull off golfball sized balls of dough, flatten and fry in heated pan with Ghee

From: http://www.joyfulbelly.com/Ayurveda/recipe/Savory-Corn-Pancakes/21130


Vegan Lentil and Walnut Meat Tacos with Cashew Sour Cream

Ingredients
For the lentil walnut meat:
1 cup walnuts
1 cup brown lentils
1 tablespoon olive oil
1/2 onion, finely chopped
1 tablespoon tomato paste
1/2 cup diced tomatoes
1 teaspoon cumin
1 teaspoon paprika powder
2 teaspoons oregano
 salt
 black pepper

For the vegan sour cream:
1 cup cashews, soaked for 30 minutes
1/4 cup lemon juice
1 clove of garlic
 salt
 black pepper

For the tacos:
1 tomato
1 avocado
1 cup kidney beans
1 cup corn
 lettuce
about 8 taco shells

Servings:
Instructions
Cook the lentils according to the instructions. Drain and set aside. In a medium pan, roast the walnuts without oil for about 2 minutes or until they're lightly golden. Put the walnuts and the cooked lentils in a food processor and process until chopped. Make sure to leave some texture!
In a medium pan, heat the olive oil over medium heat and sautée the onions for about 3 minutes. Then add the lentil walnut mixture and stir in the tomato paste. Cook for 2 minutes. Add the diced tomatoes and the spices (paprika powder, cumin, oregano, salt, and pepper).
Make the sour cream: Drain the cashews and put all ingredients in a food processor and process until smooth. Season with salt and pepper.
Fill the taco shells with the lentil walnut meat, tomato, avocado, kidney beans, corn, and lettuce and top with sour cream.

From: http://veganheaven.org/recipe/vegan-tacos-with-lentil-walnut-meat/


Zucchini Noodles with Lemon "Ricotta"


Ingredients
2-3 large zucchini
1 cup cherry or grape tomatoes, sliced in half
olive oil, for drizzling
sea salt and freshly ground black pepper
hemp seeds & microgreens, for garnish (optional)
l

lemon-macadamia ricotta:
½ cup raw macadamia nuts, soaked at least 4 hours
¼ cup raw sunflower seeds, soaked at least 4 hours
¼ cup hemp seeds
2 tablespoons fresh lemon juice + ½ teaspoon zest
1 tablespoon white wine vinegar
1 small garlic clove
handful of fresh herbs - basil, mint, oregano or tarragon
½ teaspoon sea salt
¾ cup water, more as needed

Instructions
Drain and rinse your macadamia nuts and sunflower seeds that have been soaking. Add them to a high speed blender with hemp seeds, lemon juice, lemon zest, white wine vinegar, garlic, herbs, salt and pepper, and water. Add a little olive oil, if necessary, to get your blade moving.
Use a spiralizer or julienne peeler to cut the zucchini into noodle-sized shapes. (You could also use a regular vegetable peeler - peel thin strips and then slice them vertically.)
Toss zucchini "noodles," with a few spoonfuls of the ricotta, the tomatoes, a drizzle of olive oil and a few pinches of salt and pepper. Serve with extra ricotta on the side.
Extra ricotta will keep in the fridge for about 1 day. If it gets a little watery on day 2, give it a stir until it's cohesive again.
Notes
substitution options:
option 1: replace macadamia nuts, sunflower seeds, and hemp seeds with all sunflower seeds.
option 2: replace macadamia nuts, sunflower seeds, and hemp seeds with an equal amount of raw cashews.

From: http://www.loveandlemons.com/zucchini-noodles-lemon-ricotta/


Garlic Roasted Carrot

(switch this up by adding any veggie: peppers, sweet potatoes, zucchini, cauliflower, beets)

Ingredients

12 Carrots
2 tablespoons olive oil
2 tablespoons balsamic vinegar (optional, also try Braggs Apple Cider Vinegar)
5 cloves garlic, minced
1 teaspoon fresh thyme
Kosher salt and freshly ground black pepper, to taste
2 tablespoons chopped parsley leaves
Instructions

Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with olive oil
Place carrots in a single layer onto the prepared baking sheet.

Add olive oil, balsamic vinegar, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.

Place into oven and bake for 35-40 minutes, or until tender.
Serve immediately, garnished with parsley, if desired.

From: http://damndelicious.net/2015/01/17/garlic-roasted-carrots/


Whipped Carrots

10-12 large organic carrots
4 TBS pastured butter, ghee, or coconut oil
1/2-3/4 nut milk, coconut milk, or coconut cream
salt to taste (about 1/2 tsp)

Instructions

Steam (or boil) carrots until tender.
Place drained carrots in blender with salt and milk of choice (start out with less liquid and add as needed) and blend until smooth.
Season to taste and serve.

From: http://realfoodoutlaws.com/whipped-carrots/


 Balinese style Coconut Black Rice

Simple, grounding, naturally sweet and nourishing:

• Simply soak black rice in water for 1/2 hour or just give a rinse. (Richards bulk section, or use any rice on hand)

• Cook the black rice in coconut milk (no water, just coconut milk), cook until rice is cooked

Nothing else added or needed!  If you want to sweeten I would recommend adding some dates as a wholefood sweetener.

From: https://www.facebook.com/WholesomeLovingGoodness/?pnref=story


Cashew "Cheese" Sauce

2 c peeled, cubed potato
1 carrot, chopped
water for boiling
4 Tbs olive oil
½ c unsweetened almond milk
3 tsp lemon juice
½ tsp garlic powder
½ tsp onion powder
½ tsp salt
½ tsp smoked or regular paprika
4 tsp mustard (Dijon or brown work well)
1 tsp lower sodium soy sauce or tamari

Instructions
Combine the potato and carrot in a medium saucepan and cover with water. Bring to a boil and simmer for about 20 minutes, or until fork-tender. Drain and transfer to a food processor or power blender.
Add all the other ingredients to the food processor and process for about 2 minutes, or until totally smooth.
Serve over veggies, potatoes or rice.

From: http://eathealthyeathappy.com/life-changing-vegan-cheese-sauce-clean-glutenfree/


Lunch


Mediterranean Style Salad with Olives

Ingredients:

4 large leafs of Romaine lettuce, chopped
4 cups of baby spinach (Pitta types substitute with 4 cups of chopped kale leaf)
3/4 cup chopped cucumber
10 pitted and sliced kalamata olives
7 artichoke hearts, sliced thinly
1 small avocado, peeled and cubed
3-4 Tbsp of raw hemp seeds, pumpkin seeds or sunflower seeds (unsalted)
2-3 Tbsp olive oil (Pitta types substitute with sunflower oil)
1 Tbsp balsamic vinegar (omit for Pitta imbalance)
Juice from 1/2 of a lemon(Pitta types substitute with lime)
Fresh ground black pepper to taste (omit for Pitta imbalance)

From: http://svasthaayurveda.com/ayurvedic-summertime-salad-recipe/


Avocado Salad with Roasted Walnuts

For the salad:  (All ingredients room temperature)
3/4 cup raw walnuts – coarsely chopped
1 or 2 (depending on size) Avocado – halved,pitted, peeled, and cut into chunks
2 ripe tomatoes – coarsely chopped or 1/4 cup sundried tomatoes
Greens of choice for salad base

For the dressing:
4 TB. plain coconut yogurt or organic goat yogurt
2 TB. extra-virgin olive oil
1 TB. lemon juice
1 TB. filtered water
1 tsp. tahini
1/2 tsp. ground turmeric
2 tsp. dried basil
sea salt to taste
Freshly ground black pepper
(This salad serves 2.)

Tear with hands or chop the fresh greens and place into individual bowls.
Toast the walnuts in a small, dry saute pan over low heat until golden brown – stirring frequently, approximately 5 minutes.  Watch so that you don’t burn them!
Combine the avocado and tomato in a mixing bowl along with the toasted walnuts and cheese (if using).   
In another bowl, whisk together all the dressing ingredients.   Add dressing to the avocado mixture and gently toss well.  Season to taste with salt and pepper.

From: http://www.kibbysblendedlife.com/avocado-salad-with-roasted-walnuts-and-ayurvedic-dressing/

Cilantro, Cucumber and Lime Summer Soup


2 c    Cilantro   
2 c    Cucumber   
1/4 inch    Ginger (Fresh)   
1/4 whole    Lime   
1/4 tsp    Salt (Mineral Salt)  
1 tbsp    Sunflower Oil

Chop the cilantro and ginger. Blend with 2c water in a blender and strain. Slice the cucumbers thinly, dice, and add to the cilantro. Add juice from lime, salt, and oil. Cucumber adds texture. Garnish with coconut shavings or bean sprouts and mint. Could also blend all ingredients.

From: http://www.joyfulbelly.com/Ayurveda/recipe/Cilantro-Jade-Soup-with-Crunchy-Cucumber-Lime/958


Garlic Rosemary Quinoa Crackers

1 cup toasted Ancient Harvest quinoa flour*
½ cup brown rice flour
1 teaspoon psyllium husks (Richards)
2 teaspoons fresh chopped rosemary
1 teaspoon garlic powder
1 teaspoon sea salt
½ fresh cracked pepper
2 tablespoons olive oil
½ cup + 2 tablespoons cold water

Instructions

Preheat the oven to 450 degrees. Toast your quinoa. Allow the flour to cool for 5 minutes before adding to a food processor along with the brown rice flour, psyllium, rosemary, garlic, salt, pepper, stevia and oil. Pulse until evenly distributed.
Add the water and pulse again the dough comes together into a ball, about 30 seconds. Remove and form into a ball. Let rest for just a few minutes.
Cut the dough into four pieces. Knead one piece with your hands, place it on a piece of parchment and roll it as thin as you can. You'll probably need to sprinkle the dough with a little flour so that it doesn't stick. Repeat with the other three pieces and transfer the pieces of parchment to baking sheets.
Bake the crackers for 4 - 5 minutes per side, watching closely so they don't burn. Careful when you flip them over too! Turn off the oven and let them sit in the warm oven for 1 - 2 hours so they get super crispy.
Break them into pieces, add them to a bowl and serve them with your favorite dips/spreads.

From: http://www.simplyquinoa.com/garlic-rosemary-quinoa-crackers/


Desserts/ Snacks


Here is a great article on snacking from Yogi Products

 

Snack if you must:

Most natural healing systems stress the need to let your digestive process finish off one meal before embarking on the task of digesting the next. Ayurveda is particularly strict about that angle, and seriously recommends about four hours between meals. That’s four hours with- sorry- no snacks.

On the other hand, natural healing is about doing what works for you as an individual, and Ayurveda says that no rule in the world is correct if it does not work for you. That means, for example, that people with high vata do better when they listen to their body and adapt this program. Vata tends to cause low (and fluctuating) blood sugar and fragile digestion. To counter these tendencies, vata people should eat meals that are on the smaller side, and stick to easily digestible foods.

So… in order for those skinny vatas to be well nourished, they simply need to eat more often. Enter snacking. If you are a sensitive, creative, insomniac high vata type, go with three smaller than typical meals at regular mealtimes, with two daytime snacks and a before-bed snack. Consider a few bites of whole grain goodies with a little, but not too much, natural sweetener. Blood sugar and digestion stay oh so even and smoooooth…

Pitta people have a hot furnace for a stomach, so they usually can eat just about as much and as often as they like. Food goes through fast. Moderate meals and snacks as comfortable are OK, as long as the blast furnace they call a tummy gets enough calories shoveled into it, and they do not get hungry.

Kapha people, with slow, steady, smooth digestion, and stable blood sugar, do best when they eat less frequently, say twice, or even only once, per day. When they tuck into this morning’s breakfast, they are still digesting the breakfast from yesterday! Except for the occasional rare mid afternoon bite, snacks are out for.

Snacks by Body Type:

Kapha- fruit, not sweet, such as apple, pear and pomegranate, and filling, low calorie vegetables, such as celery

Pitta- sweet fruit, such as peaches, or cooling vegetables, such as lettuce or green beans

Vata- Warm, moist, starchy carbohydrates (whole grain oatmeal cookies), soaked, blanched almonds or warm spiced milk

 

No one does well with high sugar snacks that are all empty calories. Choose whole foods for your snacks and select high fiber or protein foods that maintain steady blood sugar.


Frozen Banana Pops

This is my favorite snack for a hot, humid day.  Especially when I am craving ice cream.

8 popsicle sticks

4 bananas

1 teaspoon of coconut oil (optional)

½ cup of unsweetened coconut flakes

Cut bananas in half, carefully push a popcicle stick into the cut end of each banana half, leaving about 11/2 inches of the stick poking out.  Dip into coconut oil then roll in coconut.  Freeze and enjoy.


Chai Spiced Nuts

 

Ingredients
1 egg white
1 tsp sea salt
1 tsp of each ground: cinnamon, nutmeg, cardamom, cloves, and ginger
1/4 cup maple syrup
3 cups unsalted, raw nuts and/or seeds (pumpkin, sunflower, almonds, cashews, walnuts, pecans)
Directions
1. Preheat oven to 250 degrees
2. Place egg white into a large bowl and whip with a fork until frothy.
3.Stir in sea salt, spices and maple syrup
4.Combine mixture with the 3 cups of nuts/seeds and coat them evenly.
5.Place nuts in a single layer on a cookie sheet.
6. Bake for 1 hour
7. Using a spatula gently scrape the nuts from the cooking sheet before they cool to prevent them from sticking.
8. Once cooled put them into an airtight container.


Chocolate + Tahini Quinoa Energy Bites

Serves: 18 - 20 balls
Ingredients
½ cup pecans (or walnuts, almonds, etc.)
1 cup medjool dates (about 12)
¼ cup + 2 tablespoons raw cacao powder
¼ cup black tahini
¼ cup toasted quinoa (read this post to see how)
Instructions

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Add pecans (or nuts of choice) into a food processor. Pulse a few times to chop them up.
Remove the pits from the dates and add them to the food processor. Process until dates have broken down and mixture is fully combined. Add cacao powder and tahini and process until the ingredients start to come together to form a dough. Pulse in the toasted quinoa.
Using a small cookie scoop or spoon, shape the dough into small balls using your hand. (You might have to squeeze them together a few times to really incorporate the ingredients)
Store at room temp for up to 5 days.

From: http://www.simplyquinoa.com/chocolate-tahini-quinoa-energy-bites/