Ayurvedic Chai Recipe
Ingredients ( makes 3 serves)
1 1/2 cups water
2cm piece ginger
1 cinnamon stick
3 cloves
2 Black cardamom pods
4 green cardamom pods
1tsp fennels seeds
1/2 tsp ajwain seeds
2 tspns black tea or 2 tea bags
3 tspns raw sugar (or honey added after cooking and slight cooling)
2 cups unhomogenised milk
Method
In saucepan bring water to boil and add grated ginger. Use mortar and pestle to briefly grind up the other spices then add. Let simmer for 5 minutes or so (adjust to taste - the longer the stronger). Add sugar then add tea and milk together and bring back to boil. Simmer for 1 min. Strain to serve. Yum and great for you!
Note: Black cardamom and ajwain seeds can be found at Indian grocers. They are potent digestive aids and worth hunting down but can be omitted if necessary and add a little extra green cardamom. The spices help to stimulate digestion among many other benefits including - detoxification, immune support, energy production and hormone balancing. Spices can be adjusted according to season - in summer less ajwain and cinnamon(heating) and more cardamom and fennel(cooling) and visa versa in winter.
Lisa's tip: For an extra health boon and flavour add grated turmeric and a pinch of black pepper.
Ginger Cookies
Ingredients:
2 1/4 cups plain flour of your choice ( I use a mix of buckwheat, spelt and whole meal)
2 tsp ginger powder
1 tsp baking soda
3/4 tsp cinnamon powder
1/2 tsp clove powder (can grind whole cloves)
1/4 tsp salt
170g ghee or butter softened
3/4 cup jaggery or raw sugar
1 egg
1 tbsp water
1/4 cup molasses or golden syrup
Method
Preheat oven to 180 deg. Cream together ghee and sugar until light and fluffy. Beat in egg, then stir in water and molasses. Gradually stir in remaining ingredients to form a dough. Roll heaped tsp of mixture into balls and place on trays lined with baking paper 5 cm apart. Bale for 8-10 mins. Keep in air tight container.
Super Easy Date Balls
Courtesy of Mudita Institute
Ingredients:
1 cup chopped dates
1 cup desiccated coconut
1 tbsp ghee
extra coconut for rolling
Method
Put chopped dates in mixing bowl. Cover with boiling water and soak for 30 seconds, then drain. Add coconut and ghee and gently knead together into a "dough". Roll into tsp size balls and coat in extra coconut. Makes approx 16.
These are very nourishing and easy to digest treat.
Spicy Puffed Rice Snacks
Courtesy of Mudita Institute
Ingredients:
3 tbsp ghee
1 tsp mustard seeds
5 curry leaves
1/4 tsp asafoetida powder
1/4 tsp turmeric powder
2 cups puffed brown rice
salt to taste
Method
In a large saucepan heat ghee on moderate heat. Add mustard seeds and fry until they begin to pop. Take off heat and add curry leaves and cumin seeds, then asafoetida and turmeric. Stir thru then add puffed rice and salt. stir until well coated. Return to low heat and continue to cook, stirring regularly until the rice is slightly toasted and crunchy. Best eaten fresh.
These are very nourishing and easy to digest treat.
Chocolate Bliss Balls
Ingredients
1 cup almonds
1 cup sunflower seeds
1 cup cashew nuts (or your choice)
1 cup currents
2 cups dates
2 tea spoons vanilla
1 tablespoon cocao or carob powder
fine coconut for rolling
Method
Place all ingredients accept for coconut in a food processor and wiz until quite fine and able to bind. Roll spoonfuls into balls and coat in coconut.
Enjoy a yummy guilt free treat that will fill you up and give you energy.
Auntie Lesa's Brown Rice Salad
Ingredients
2 tbsp olive oil
1 chopped onion
1 cup brown rice
3 cloves garlic crushed
2 1/2 cups water (plus more as needed)
2 celery sticks thinly sliced
250g sliced button mushrooms
440g tin red kidney beans
1 tbsp soy sauce
60g roasted cashew nuts
3 tbsp chopped parsley
Method
Heat oil in large fry pan and cook onion till soft. Add rice and garlic, stir to coat. Add water and bring to boil. Cover and cook gently for 25 mins then check often and add more water as needed till rice correct consistency to your taste and no liquid left. steam celery, capsicum and mushrooms and then add to rice mix along with all other ingredients. Cook to mix through.
Quinoa and Brown Rice Salad
Ingredients
1/2 cup quinoa
1/2 cup brown rice
3 tbsp olive oil
1 red onion cut into thick chunks
2 red capsicum cut into chunky wedges
2 zucchini cut into bite size chunks
1 sweet potato diced into bite size pieces and steamed to just tender
3 cloves garlic unpeeled
1 heaped teaspoon of Summer spice mix (or seasoning of choice)
zest and juice of 1 lemon
bunch of flat leaf parsley chopped
2 handfuls of baby spinach
200g feta cheese
1/4 cup pumpkin seeds toasted
salt and pepper
Method
Cook rice and quinoa. Heat oven to 180C. Toss veggies with 1 tbsp oil and spices to coat. Roast for 15 mins then add garlic and roast a further 15 mins approx. Squeeze the roasted garlic out of skins and mash with some salt and pepper. stir in remaining oil, lemon zest and juice. In large bowl mix together rice, quinoa, veggies, spinach, pumpkin seeds. Add crumbled feta and dressing then toss lightly to serve.
Chocolate Granola
Ingredients:
75g butter or coconut oil
80g rice malt syrup
45g (1/3 cup) cocoa powder, preferably raw
150g coconut flakes
250g chopped nuts and seeds of your choice
Directions:
1. Preheat your oven to 150C
2. Melt butter or coconut oil in a small saucepan. Add rice malt syrup and cocoa powder. Stir.
3. Combine coconut and nuts in a bowl. Stir in the cocoa syrup mixture until the flakes are just coated.
4. Spread mixture on a baking tray. Bake for 25-30 minutes, stirring every 10 minutes or so. Stop when the coconut is well browned (which can be difficult to tell through the cocoa) or everything tastes roasted and yummy.
5. Cool and transfer to an airtight container. Will keep for a few months at room temperature.
Kitchari
A very nourishing, soothing, easy to digest meal. Great for a detox or when you need some comfort food. Complete nutrition, you could eat this everyday.
Ingredients:
1/2 cup split/hulled mung dhal (I have some for sale in the studio shop. Or try your Indian grocer)
1/2 cup basmati rice
1/2 tsp turmeric
1/2 tsp cumin powder
1 tbsp ghee (clarified butter)
4 cups water
1/4 tsp ajwain seeds (optional - helps reduce gas. Find at Indian grocer)
1 tsp grated ginger
1 small brown onion finely chopped
1/2 tsp ground coriander
2 cups of chopped veggies such as carrot, beans, cauliflower (optional)
1/2 tsp salt and pepper to taste
lemon juice and fresh chopped coriander optional garnish (aids digestion and cooling)
Directions:
1. Rinse and drain rice and mung dhal.
2. Heat ghee in large heavy based saucepan, add ajwain seeds and fry until they pop. Then add onion and saute until clear. Add ginger, turmeric, cumin, coriander, salt, pepper and stir for 1 minute.
3. Add dhal and rice and mix well. Add more water and veggies, cover and bring to boil. Turn down and simmer approx 30 mins or until rice and mung go mushy and there is a shine to the mixture. (Add water if needed through cooking to desired consistency.)
4. Add salt, lemon and fresh fresh coriander to serve
Coconut Dhal
Ingredients:
2 tbsp ghee or coconut oil
1 large onion chopped
2 cloves garlic
1 carrot diced
1/2 cup cauliflower florets
1/2 cup green beans chopped
2 tsp cumin seeds
2 tsp yellow mustard seeds
1/2 tsp ajwain seeds (indian grocer)
5cm piece fresh ginger grated
2 tsp turmeric
1/2 tsp mild chilli powder
1 tsp garam masala
1 cup masoor dhal (split red lentils)
1 2/3 cup vegetable stock
1 tin coconut milk
3 tomatoes peeled and roughly chopped
salt and pepper to taste
1 cup baby spinach leaves
2 limes, juiced
1/4 cup sliced almonds toasted
4 tbsp fresh chopped coriander
Directions:
1. In a large heavy based saucepan heat oil/ghee. Add ajwain, cumin, mustard seeds and stir until they start to pop.
2. Add onion and cook 5 mins, stirring occasionally until softened.
3. Add garlic, ginger, vegetables, turmeric, chilli, garam masala and stir for 1 min or so for flavours to mingle.
4. Add lentils, tomatoes, stock, coconut milk, salt and pepper and stir well. Bring to boil then reduce heat to simmer for approx 15-20 mins or until lentils and veggies are soft.
5. Stir in spinach, lime juice and half coriander.
5. Garnish with remaining coriander and almonds. Serve with basmati rice.
Red Lentil Dhal
Ingredients:
200g red lentils
750mls water
1 tsp tumeric
1 bay leaf
2 tbsp ghee (clarified butter)
pinch of hing (optional - helps reduce gas)
2 tsp mustard seeds
1 tsp cumin seeds
1 tsp fennel seeds
2 tsp ground coriander
2 tomatoes roughly chopped
1 tsp salt
lemon juice to taste
4 tblsp fresh chopped coriander
Directions:
1. Boil lentils, tumeric, bay leaf in water and simmer for 15 mins til tender
2. Heat ghee in small frypan, add mustard seeds, cumin, fennel and hing until they pop. Then add coriander and tomatoes and cook a few minutes.
3. Add mixture to lentils and add more water if needed to desired consistency
4. Add salt, lemon and fresh fresh coriander to serve
5. Serve with rice, naan or roti
Juicy Roast Vegetables
Ingredients:
1 onion quartered and sliced
2 carrots
1 zucchini
2 potatoes
5 tomatoes
1 eggplant
1 red pepper
small quarter pumpkin
2 cloves garlic
salt and pepper to taste
dried herbs eg. thyme, rosemary, fennel, sage
4-5 tblsp olive oil ( plus more to taste)
Directions:
1. Pre heat oven to 180C
2. Chop all vegies to bite size pieces and pile with oniion into a baking dish.
3. Season with slat pepper and herbs to taste
4. Pour over olive oil and mix well but gently ensuring all are well coated
5. Cook for 25 mins then give a good but gentle mix through and return to the oven for another 20 mins. Check they are well cooked and give one more stir through and leave to cool slightly before serving.
Easy Falafels
Ingredients:
1 can chickpeas
3 Tbsp tahini
1 egg
2 Tbsp lemon zest
1 1/2 tsp ground cumin
1/2 tsp chilli powder
1 tsp ground coriander
1/4 tsp salt
1 clove garlic
1 tsp lemon juice
1/4 cup plain flour
Small onion chopped finely
2 Tbsp chopped parsley
1/2 tsp baking powder
Rice bran or olive oil for frying
Directions:
1. In food processor Pulse chickpeas, tahini, egg, lemon zest, garlic, spices, lemon juice until mostly smooth with a few chunks. Turn into bowl and stir in onion, parsley, flour, baking powder.
2. Shape spoonfulls into balls and softly flatten into patties
3. Heat enough oil to come halfway up the sides of the patties and fry 3 mins per side until golden brown.
4. Drain on paper towel
5. Serve with a yoghurt (yoghurt, cummin, salt and pepper) sauce and relish
Beetroot, carrot, apple salad
Ingredients:
2-3 fresh peeled beetroot cut into chunks
2 carrots peeled and cut into chunks
1 green apple cored and cut into quarters
1/2 red onion rough cut
3 Tbsp fresh coriander chopped
1 Tbsp olive oil
juice of 1 lemon
salt and pepper to taste
Directions:
1. Place all ingredients into food processor and pulse till fine but not too long or it will go to mush. So yum and colourful too!
Healthy Hedgehog Slice
Ingredients:
2 cups crushed mixed nuts
1 cup desiccated coconut
pinch salt
1/2 cup coconut oil
3/4 cup rice malt syrup
2 tbsp peanut butter
1/3 cup raw cacao powder
100g dark chocolate ( save 30g for drizzling over the top)
Directions:
1. line a square baking pan with baking paper
2. Gently heat a small pot with water and place bowl to fit on top. place all soft ingredients apart from extra chocolate in the bowl and stir until melted and combined. Then add nuts and coconut and mix.
3. Pour into baking tray and smooth out. Place in fridge to cool.
4. Melt extra choc and drizzle over the top. Then cut into pieces. Keep refrigerated.
Healthy Rice Treats
Ingredients:
1/2 cup honey
4 cups puffed brown rice
good pinch salt
1 cup tahini
sesame seeds to sprinkle over top
Directions:
1. Gently heat tahini in a large saucepan until thin.
2. Remove from heat and stir in slat and honey (make sure it’s not too hot that it will compromise the honey)
3. Stir in rice and stir until well coated.
4. Pour into lined baking dish and press down to smooth and compress.
5. Sprinkle top with sesame seeds and put in fridge to harden before cutting. Keep refrigerated.