Free Recipes

Agni Masala (digestive spice mixture)
Submitted by: Dr. Shekhar Annambhotla

Improves digestion, assimilation, absorption, nutrition and removes excess ama and kapha dosha*

Ingredients:

  • 1 teaspoon whole black peppercorns
  • 1 teaspoon whole cumin seeds
  • 2 teaspoons whole fennel seeds
  • 1/4 teaspoon turmeric powder

Procedure:

  1. Using a coffee bean grinder, grind the black pepper, cumin seeds and fennel seeds together into a fine powder.
  2. Add the turmeric powder and mix well.
  3. Store in a clean, dry jar and use a few pinches as desired to season vegetable and grain dishes. Adding the seasoning to hot oil or ghee during the cooking process optimizes the flavor.

Apple – Pear Chutney
Submitted by: Dr. Shekhar Annambhotla
Makes 1 cup

Balances Vata, Kapha doshas*

Ingredients:

  • 1 large Granny Smith apple
  • 1 large pear
  • 1/8 teaspoon ground cardamom
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon ground ginger
  • 1 teaspoon brown sugar
  • 1/2 cup water

Procedure:

  1. Thoroughly wash and peel the apple and pear. Cut into 1 inch cubes.
  2. Simmer the apple and pear cubes in the water for 5 minutes.
  3. Add spices and simmer further, covered, for another 10-15 minutes.
  4. Remove from heat and cool to room temperature
  5. Puree into a chutney in the blender.
  6. Serve with warm chapathis or bread.

Cabbage-Radish Salad with Orange-Ginger Dressing
Submitted by: Dr. Shekhar Annambhotla
Makes 4 servings

Balances Pitta dosha*

Ingredients:

  • 2 cups cabbage, shredded
  • 2 cups red radishes, chopped
  • 1/2 cup unsalted roasted sunflower seeds

Homemade dressing:

  • 4 tablespoon orange juice
  • 1 teaspoon fresh ginger juice
  • 4 teaspoons extra virgin olive oil
  • 1 teaspoon finely chopped fresh oregano
  • 1/8 teaspoon salt
  • 1/8 teaspoon fresh black pepper powder

Procedure:

  1. Toss together the cabbage and radish.
  2. In a separate bowl, whisk together the orange juice, ginger juice and olive oil. Add fresh oregano, salt and pepper and stir thoroughly to mix, making sure the salt dissolves completely.
  3. Pour dressing over salad and toss lightly to coat the cabbage and radish.
  4. Spoon into 4 salad bowls.
  5. Garnish with sunflower seeds.

Carrot Halwa – Dessert
Submitted by: Dr. Shekhar Annambhotla
Makes 8 servings

Balances Vata & Pitta

Ingredients:

  • 4 cups carrot – grated
  • 2 cups organic milk
  • 1/4 cup organic sugar
  • 1/2 teaspoon cardamom powder
  • Few strings of saffron, if desired
  • 2 tablespoons ghee
  • Slivered almonds, as garnish

Procedure:

  1. Wash, peel and grate carrots.
  2. Heat a heavy-bottomed saucepan and add 1 tablespoon of the ghee to it.
  3. Once the ghee is hot, add the grated carrots and roast the carrots for about 5 minutes.
  4. Add milk and heat to boiling. Reduce the heat to low and continue cooking until the mixture thickens, stirring occasionally. Once it starts thickening, stir continuously.
  5. Add sugar and allow to cook longer, stirring continuously.
  6. Add the remaining ghee, cardamom and saffron, if desired. Stir on low heat till the mixture collects in a soft ball or the ghee oozes out.
  7. Serve cool or hot, garnished with slivered almonds.

Cauliflower – Potato Curry
Submitted by: Dr. Shekhar Annambhotla
Makes 4 servings

Balances Vata Dosha, Pitta Dosha

Ingredients:

  • 2 teaspoons sesame oil
  • 1 medium onion, chopped
  • 1 teaspoon fresh ginger, peeled and grated
  • 1 teaspoon Vata balancing churna (spice mixture)
  • 2 cups cauliflower, washed and diced into bite-size pieces
  • 2 cups potato, peeled, washed and diced into bite-size pieces
  • 1 medium size tomato, chopped
  • 3 cups water
  • 1/2 teaspoon salt
  • 1 teaspoon fresh cilantro, chopped

Procedure:

  1. Heat a heavy-bottomed frying pan on medium and add the sesame oil.
  2. The oil will warm quickly; once it does, add the onion and sauté for a few minutes.
  3. Add the grated fresh ginger and the Vata balancing churna.
  4. As the ginger and Vata balancing churna start to brown slightly, add the cauliflower, potato and tomato. Stir until all ingredients are mixed.
  5. Pour 3 cups of water and ½ teaspoon salt over the vegetables, cover and bring to a boil. Reduce heat and simmer until just soft, not mushy.
  6. Garnish with fresh cilantro.
  7. Serve hot with rice or chapathis.

Coconut, Walnut & Date Ladoo (Vata, Pitta)*
Submitted by: Kristi Subramanian

Ingredients:

  • 1 cup Medjool dates (pits removed)
  • 1/2 cup walnuts
  • 1 cup unsweetened grated coconut
  • 2 Tbsp. natural maple syrup

Procedure:

  1. Place the dates, walnuts and 1/2 cup of the unsweetened coconut into a food processor and process on high setting for 1-2 minutes or until finely ground. Reserve 1/2 cup of the coconut and spread on a plate.
  2. Add the maple syrup and process on low-speed 30 seconds or until just combined.
  3. Form the mixture into small balls (ladoos).
  4. Roll the balls in the remaining coconut to coat the surface.
  5. Place the balls in a dish and keep in the refrigerator 1 hour or until well-formed. Refrigerate to extend the life of the ladoo.

*Doshic Impact:

  • Vata pacifying
  • Pitta pacifying
  • Aggravates kapha dosha

Health Benefits:

  • Coconuts are high in lauric acid, which is best known for being antiviral, antibacterial, antifungal and also helps to boost the immune system. Coconuts also increase your metabolism and promote a healthy thyroid function.
  • Walnuts are an excellent source of omega-3 fatty acids. Omega-3s are known to help prevent coronary artery disease and strokes. Walnuts are a great source of Vitamin E and contain certain minerals such as manganese, copper and iron.
  • Dates consist of simple sugars such as fructose and dextrose that when consumed revitalize the body and provide instant energy. Dates are also high in dietary fiber and prevent LDL cholesterol absorption in the body. Dates are an excellent source of iron, potassium, vitamin A and contain certain minerals such as calcium and copper.

Saffron Rice (Nourishing Rice Recipe)
Submitted by: Dr. (Vaidya) Ashlesha Raut
Makes 6 Servings

Dosha Dominance: Vata, Kapha and Pitta pacifying. Easy to digest, rejuvenates the mind and balances all three doshas.

Ingredients:

  • 1 cup white basmati rice
  • 1 pinch saffron
  • 1 teaspoon of milk or water
  • 5 clove buds
  • 3 bay leaves
  • 2 inch cinnamon bark
  • 5 whole cardamom pods
  • salt to taste
  • 3 cups of water
  • 2 to 3 tablespoons of ghee

Procedure:

  1. Wash, rinse and drain the rice.
  2. Soak saffron in 1 teaspoon milk or water for at least 10 minutes and set aside.
  3. In a medium pot, add ghee and heat till ghee melts. Then add cloves, cinnamon, cardamom, bay leaves and mix well for a minute.
  4. Add the rice and sauté in the spices for 2 minutes.
  5. In a separate pot, boil the water.
  6. Pour the boiling water and the soaked saffron into the sautéed rice and bring to a gentle boil.
  7. Cook uncovered for 5 minutes. Then turn down the heat to medium and cover partially.
  8. Continue to boil gently for another 5 minutes. Stir frequently to keep rice from sticking to the bottom.
  9. Turn the heat to low, fully cover and simmer until tender for about 8 to 10 minutes.
  10. Serve hot as a main dish and enjoy.

Tapioca Khichadi
Submitted by: Dr. (Vaidya) Ashlesha Raut
Makes 5 to 6 Servings

Dosha dominance: May stimulate Vata, but Kapha and Pitta reducing.

Sweet, astringent and cooling in nature. It is a starchy food and most popularly used for fasting days in India. Generally grains should not be eaten with Tapioca. Therefore it should not be consumed as a regular meal.

Ingredients:

  • 3 cups tapioca
  • 1 1/2 cups raw peanuts (unsalted and skinned)
  • 3/4 cup ghee (clarified butter)
  • 1 tsp. cumin seeds
  • 1/2 cup fresh cilantro leaves, chopped
  • 1 small green chilli
  • salt to taste

Procedure:

  1. Wash the tapioca well, drain, and set aside for 2 to 3 hours.
  2. Dry roast the peanuts in a frying pan for 3 to 5 minutes until slightly toasted.
  3. Grind the peanuts in a blender to make a coarse powder (Do NOT make a fine powder).
  4. Heat a medium-sized pot and add ghee.
  5. Once the ghee melts, add cumin seeds and chopped chilli.
  6. Stir for a moment until the cumin seeds pop.
  7. Add tapioca and peanut meal.
  8. Add salt.
  9. Cook and stir on medium heat until the tapioca becomes soft. This typically takes about 6 to 8 minutes.
  10. Turn down the heat to simmer and cover. Cook until the tapioca has a porridge-like consistency.
  11. Serve hot or cold and garnish with cilantro.

Moong Dal Soup
Submitted by: Dr. (Vaidya) Ashlesha Raut
Makes 6 servings

Dosha Dominance: Vata, Pitta, Kapha pacifier
Nourishing, health promoting, easy digestive soup.

Ingredients:

  • 1 cup yellow split moong dal
  • 1 tsp. ghee
  • 1 tsp. cumin seeds
  • 1 tsp. black mustard seeds
  • 1/2 tsp. turmeric
  • 1 tsp. masala (spice mixture) powder for spicy flavor, optional
  • 2 cloves of garlic
  • 1 pinch hing (asafoetida)
  • 5 to 6 curry leaves
  • 6 cups water
  • salt to taste

Procedure:

  1. Wash the Moong dal thoroughly.
  2. Put the moong dal and 3 cups of water together in a pot.
  3. Boil for 25 minutes. Do not cover the pot, stir occasionally to prevent sticking.
  4. Add the last 3 cups of water and boil for another 20 minutes.
  5. Once the dal becomes soft, remove it from heat and beat with egg beater until smooth and keep aside.
  6. Heat the Ghee in a small sauce pan.
  7. After it melts, add Cumin, Mustard, Hing, Turmeric, Curry leaves.
  8. Stir until the seeds pop.
  9. Turn down the heat and add Garlic and Masala powder.
  10. Stir and add the soup with Salt.
  11. Boil for 2 minutes and serve.
  12. For more liquid consistency add more water as essential.

Mango Chutney
Submitted by: Dr. (Vaidya) Ashlesha Raut
Makes 1 Cup
Dosha Dominance: Reduces Vata, Kapha

Note: People with Kapha dominance prakruti should add a pinch of dry ginger powder and eat this dish in moderation.
Being sour and spicy, it may aggravate Pitta, but is good for Vata and Kapha.

Ingredients:

  • 1/4 cup (30 gms) grated unripe mango
  • 1/4 cup (30 gms) grated coconut
  • 1/4 cup (30 gms) cilantro leaves
  • 1 tsp. roasted cumin seeds
  • 2 tsp. crushed jaggery
  • 2 green chillies
  • salt to taste

Procedure:

  1. Blend all ingredients in a grinder/blender until a smooth paste is formed.
  2. Serve with chappati, paratha, bread, or with any meal as a spread.

Almond Kheer
Submitted by: Dr. (Vaidya) Ashlesha Raut
Makes 4 servings

Dosha Dominance: Pacifies Vata, but increases Kapha.

Nourishing, calming, soothing dessert dish.

Ingredients:

  • 40 whole, raw almonds soaked in water overnight and peeled
  • 3/4 cup sugar
  • 1 pinch saffron
  • 1/4 tsp. cardamom powder
  • 1 tsp. charoli nuts
  • 5 cups of milk

Procedure:

  1. Soak the saffron in 1 tablespoon of milk or warm water for 15 minutes
  2. Blend the almonds with 1 cup of milk until liquefied.
  3. Boil the remaining milk..
  4. Add charoli nuts, cardamom powder, sugar and blended almonds to the boiled milk.
  5. Serve warm or cold.

Teriyaki Asparagus
Submitted by: Dr. Denise Tarasuk, ND

Ingredients:

  • 1 bunch of fresh asparagus
  • fresh ginger, grated
  • 1 tsp. mirin (Japanese sweet cooking wine)
  • 2 tsp. sake
  • 1 tsp. sugar
  • 1 tsp. fresh lemon juice
  • 1 tsp. vegetable oil

Procedure:

  1. Wash and then cut the asparagus into half.
  2. Bring water to a boil and add the asparagus. Boil 3 minutes. Drain the asparagus.
  3. Mix the mirin, sake, soy sauce and the ginger together.
  4. Heat 1 tsp. vegetable oil in a wok. Stir-fry the asparagus for 2 minutes.
  5. Add the mirin mixture. Cook for one more minute.
  6. Add lemon to taste. Stir one more time.
  7. Serve the Asparagus over steamed rice.

Coconut Pumpkin Soup
Submitted by: Dr. Denise Tarasuk, ND

Ingredients:

  • 2 cups fresh pumpkin, diced
  • 1 white onion, finely diced
  • 1 cup coconut milk
  • 1 tsp. ghee
  • Ojas “Pitta Churna” (a mix of powdered coriander, fennel, turmeric, cumin, cardamom, cinnamon and ginger)
  • fresh cilantro, chopped

Procedure:

  1. Sauté the diced onion in ghee until golden brown.
  2. Add 1/2 tsp of Ojas “Pitta Churna” or spices of your choice.
  3. Add the diced pumpkin.
  4. Roast the pumpkin until golden brown.
  5. Add 1 cup of water.
  6. Add 1 cup of coconut milk.
  7. Salt to taste.
  8. Simmer the pumpkin mixture until soft, about 15 minutes.
  9. Mash the pumpkin until creamy and smooth.
  10. Garnish with cilantro and serve warm.

Guacamole Dip
Submitted By: Dr. Denise Tarasuk, ND

Ingredients:

  • 2 ripe Avocados
  • 1 tsp. fresh Coriander power
  • 2 Tbsp. fresh lime or lemon juice
  • 1/2 small chilli pepper, finely chopped and seeds removed
  • 1 romano tomato

Procedure:

  1. Cut the avocado in half. Scoop out the fruit and then mash with a fork.
  2. Stir in the coriander powder. Add the lime juice and then the chili pepper.
  3. Dice the tomato and add to the dip.
  4. Keep chilled until you are ready to serve.

Creamy Indian Masoor Dal
Submitted by: Dr. Denise Tarasuk

Ingredients:

  • 1 onion, diced
  • 1 liter (4 1/4 cups) of water
  • 1 cup red lentils or masoor dal
  • 3 cloves of garlic, finely chopped
  • 1 tsp. cumin
  • 3 tsp. coriander
  • 3 tsps. Madras Curry Powder (a mix of powdered curry leaves, turmeric, coriander, cumin, cinnamon, cloves, chile pepper, bay leaves, fenugreek, allspice and black pepper)
  • 5 heaping Tbsps. of yogurt
  • 2 cilantro sprigs

Procedure:

  1. Thoroughly wash and drain the red lentils or masoor dal and set aside.
  2. Fry the diced onion and garlic in ghee until golden brown.
  3. In a separate saucepan, bring water to a boil.
  4. Add lentils to boiling water. Cover, reduce heat, and simmer for 10 minutes with a lid.
  5. Add the onion and garlic mixture.
  6. Add the cumin, coriander, and Madras Curry Powder.
  7. Cook the lentils for another 10 minutes.
  8. Add the yogurt and stir continuously for another 10 minutes.
  9. Garnish with fresh sprigs of cilantro and serve warm with rice or chappatis.

Chai Masala
Submitted by: Dr. Denise Tarasuk, ND
Makes 2 cups

Ingredients:

  • 2 cups filtered, room temperature water
  • About 1/2 cup organic 2% milk
  • 1 tsp. of orange pekoe tea
  • 2 tsp. of Earl Grey tea
  • 4 tsp. of sugar
  • 1/16 tsp. or 1 pinch of freshly ground cinnamon, clove and cardamom

Procedure:

  1. Using a clean saucepan (preferably one reserved just for making chai), heat the water to a boil.
  2. Add tea and spices and bring the tea mixture to a boil.
  3. Then add about 1/2 cup of milk.
  4. Bring the tea to a second boil after adding the milk.
  5. Remove the tea from the heat. Let the tea sit with a cover for 3 to 5 minutes. If the tea is boiled further it will become bitter.
  6. The tea needs to brew to extract the fine quality and flavor from the tea leaves. The tea is ready when the color is creamy brown.
  7. Strain the tea and pour into your favorite tea cups; serve hot and enjoy.

Kale Chips
Submitted by: Sudha Bulusu

Pacifies Kapha

Ingredients:

  • 1 bunch fresh kale
  • 1 Tbsp. extra virgin olive oil
  • sea salt to taste
  • black pepper to taste

Procedure:

  1. Preheat oven to 250° F.
  2. Remove stems from kale leaves, leaving just a small bit on each leaf.
  3. Thoroughly wash kale leaves and spin completely dry in a salad spinner.
  4. Using 1/2 tsp. of the olive oil, oil a baking sheet.
  5. Arrange the kale leaves in a single layer on the baking sheet.
  6. Brush each leaf with olive oil to cover thoroughly but lightly.
  7. Sprinkle with sea salt and black pepper.
  8. Bake at 250° F for 30 – 45 minutes. The longer baking time results in a crisper chip.
  9. Remove from oven and cool 10 minutes before serving.
  10. These chips are very child-friendly and will keep in an air tight container for an additional day. Enjoy!

*These statements have not been evaluated by the FDA and are not intended for the diagnosis, treatment, cure or prevention of any disease.