Friday, March 31, 2006
Dinner last night: Cheese tortellini with a sauce made from some bacon I diced and fried, onions, garlic and the fire roasted tomatoes.
Chebe bread is GREAT!
Tuesday, March 28, 2006
Grilled Pork Tenderloin
Aloo Gobi from La Dolce Vegan
Next time, hot pepper OR cayenne...not both
Mocked Clam Chowder from LDV.
WONDERFUL!!! (Must admit, used skim milk, and the last of my bacon bits and couldn't find powdered kelp, but dulse flakes worked wonderfully.)
Sunday, March 26, 2006
I love to cook, I love food. I am trying to eat more vegetarian meals, and enjoy both vegan and vegetarian meals along with the normal meat-centric ones. That's why there's veggie recipes listed, but meals and such seem to be centered around meat. I'm learning to change the way I cook, but use what I have in the house (I get free meats or meals from work sometimes). I am not used to cooking veggie, my mind just doesn't run that way after years of conditioning, so I'm trying to have a place where I can keep recipes that interest me.
Muir Glen Fire Roasted Tomatoes (I've wanted to try these for a while. I bought 1 can of diced)
Chocolate Silk in aseptic boxes
Fruit Leather -variety pack
Think Organic Bars: Apricot Coconut, Cherry Nut, chocolate coconut, cashew pecan
Nature's Path Optimum bars: Blueberry Flax & Soy, Cranberry Ginger & Soy
Gimme Lean Sausage Roll
Silk Smoothie (mango)
Galaxy Chipotle "Cheese"
Cubed Firm Tofu
Lowfat Kefir, Pomegranate flavor (reminds me more of cranberry)
Naked Juice, Berry Blast
Petes Tofu 2 Go, Thai Tango (I love the Sesame Ginger, decided to try something different)
Prevention Guide: Outsmart Diabetes
Hornsby Crisp Apple Cider
Ace Pear Cider (reminds me of wine)
Saturday, March 25, 2006
Beef and Mushrooms (1 lb ground beef, shitake and crimini mushrooms, onions - browned then garlic, 1 bouillon cube, 3/4 cup water, 1 Tbsp ketchup. Cook until done.
Indian Spiced Rice (white jasmine rice with Bombay Rice Spice from World Market)
This morning I started out good:
1 slice high fiber bread, 1 banana (1/2 sliced onto bread) about 1 Tbsp (or less) honey and 1 Tbsp (or less) almond butter.
Then I didn't eat anything until 4...and it was Taco Bell
Picked up my Glucophage today from CVS...back to working to get off of it once more.
1 cup brown lentils, picked over and rinsed
1 can vegetable broth (14 oz)
1 cup light coconut milk, stirred well before measuring
1 1/2 Tbsp red curry paste or 2 teaspoons red curry powder
3 cups fresh cauliflower florets
1 large sweet potato, peeled, cut in 3/4" chunks
1 red bell pepper, coarsely chopped
1/4 cup basil, finely shredded
1/4 cup cilantro, finely chopped
Mix lentils, broth, coconut milk and curry in a large saucepan. Simmer covered 15 to 20 minutes until lentils are almost tender.
Place cauliflower, sweet potatoes and bell pepper on lentils. Return to a simmer, cover and cook 10 to 12 minutes until vegtable and lentils are tender. Sprinkle servings with basil and cilantro.
Per serving: 342 cal, 17 g pro, 58 g carb, 10 g fib, 6 g fat (3 g sat fat), 0 g chol, 941 mg sod.
2 cans (about 15 oz each) red kidney beans, rinsed
1/2 cup dry plain bread crumbs
1/3 cup minced scallions
1 large egg
1 Tbsp lite soy sauce
1 teaspoon ground ginger
1 teaspoon minced garlic
1 Tbsp oil
1/4 cup light mayonnaise
1 Tbsp prepared white horseradish
1 Tbsp minced scallion
1 teaspoon lite soy sauce
4 hamburger buns
Mash beans in a medium bowl with a potato masher or fork. Stir in remaining burger ingredients until well blended. Form into 4 patties.
Heat oil in a large nonstick skillet over medium heat. Cook patties 3 to 4 minutes per side until heated through and crusty and internal temperature registers 160 F on an instant-read thermometer inserted from side into middle.
Mix sauce ingredients in a small bowl.
Serve the burgers on buns with lettuce, tomato and cucumbers and the sauce.
Per serving (without lettuce/tomato/cucumber): 436 cal, 18 g pro, 59 g carb, 10 g fib, 14 g fat (2 g sat fat), 58 mg chol, 958 mg sod
woman's day magazine
Friday, March 24, 2006
The Six Tastes
- Bitter: The bitter taste is found in spinach, romaine lettuce, endive, chicory, chard, kale, and tonic water. The bitter taste decreases both kapha and pitta, but increases vata.
- Pungent: The pungent taste is found in chili peppers, cayenne, ginger, and other hot-tasting spices. The pungent taste decreases kapha, but increases pitta and vata.
- Astringent: The astringent taste is found in beans, lentils, cabbage, apples and pears. The astringent tast decreases kapha and pitta, but increases vata.
- Salty: The salty taste is found in any food to which salt has been added. The salty taste increases kapha and pitta, but decreases vata.
- Sour: The sour taste is found in lemons, limes, vinegar, yogurt, cheese, and plums. The sour taste increases kapha and pitta, but decreases vata.
- Sweet: The sweet taste is found in table sugar, honey, rice, pasta, milk, cream, butter, wheat and bread. The sweet taste increases kapha, but decreases pitta and vata.
The Six Major Food Qualities
- Heavy: Heavy foods include bread, pasta, cheese, and yogurt. The heavy quality decreases vata and pitta, but increases kapha.
- Light: Light foods include millet, buckwheat, rye, barley, corn, spinach, lettuce, pears and apples. The light quality decreases kapha, but increases vata and pitta.
- Oily: Oily foods include dairy products, meat, fatty foods, and cooking oils. The oily quality decreases vata and pitta, but increases kapha.
- Dry: Dry foods include beans, potatoes, barley, and corn. The dry quality decreases kapha, but increases vata and pitta.
- Hot: The hot quality describes hot beverages and warm, cooked foods. The hot quality decreases vata and kapha, but increases pitta.
- Cold: The cold quality describes cold beverages and raw foods. The cold quality decreases pitta, but increases kapha and vata.
To balance Kapha:
Cooked rice cereal with apples or pears.
Vegetable soup, green salad.
Vegetable stir-fry (include ginger for digestion) and shrimp or chicken, rice.
|1/4 teaspoon dry ginger|
|1/3 teaspoon ground clove|
|1/4 teaspoon dill seed|
|1/4 teaspoon fenugreek seed|
|1 cup water|
Method of Preparation
Boil the water and add the spices. Cover, turn off the heat and let sit a few minutes.
Specially calming for Kapha
My Ayurvedic teacher taught us that mucus has the consistency of wax and that when it is heated, it melts and comes out of the body. According to this system of medicine, it is normal to accumulate phlegm in the winter and to discharge it in spring. When this happens, we say we have a cold, but unless the color of the discharge suggests infection, Ayurveda says this is a completely normal occurence when the weather becomes warm enough to melt the accumulations of winter. They even promote the discharge by drinking hot, spicy concoctions. My teacher gave us a recipe:
|1 t.||black peppercorns|
|1 inch||ginger root|
Shyam, my teacher, said one could boil these spices in water and just drink the liquid. Most people I know can't stand the taste unless they add a bouillon cube or soup stock. In any event, when you drink this, your sinuses really run, this whether it is flu season or not, winter or summer, proof positive that one does not need a cold in order to decongest. In fact, there is a term for this therapy: errhine.
Kapha Food Guidelines for Kapha Dosha
from Maharishi Ayurveda
Balancing Kapha dosha: Diet
Ayurvedic texts recommend the principle of opposites for reducing the level of a dosha that has become aggravated. Since the characteristics of Kapha include heaviness, softness, sweetness, cold, stability and unctuousness, qualities that are opposite to these in diet and lifestyle help restore balance to Kapha dosha.
Include a few dry foods in your daily diet to balance the oily nature of Kapha, foods that are nourishing but light to counter the heaviness of Kapha and warm foods with a zing to them to balance the sweet, cold quality of Kapha. So what exactly does this mean in terms of foods you should choose and foods you should stay away from? Here are some specific dietary tips:
1. If you need to balance Kapha, choose ghee, in very small quantities, as your cooking medium. Ghee can be heated to high temperatures without affecting its nourishing, healing qualities, so use ghee to sauté vegetables, spices or other foods. Steaming foods and then adding a mixture of spices sautéed in very little ghee is best. In general, avoid too many oily foods.
2. Light, warming foods help balance Kapha. Clear vegetable soups with beans and diced vegetables, stews made with Kapha-balancing vegetables, bean casseroles, dhal soups and light grain/vegetable combinations are ideal for balancing Kapha, especially when combined with Kapha balancing spices. Stay away from too much salt and instead infuse dishes with fresh herbs and spices for flavor.
3. The three ayurvedic tastes that help balance Kapha are pungent, bitter and astringent, so include more of these tastes in your daily diet. Apples, garbanzo beans cooked with Kapha-balancing spices or steamed broccoli or cauliflower with a light olive oil and spice mixture make healthy Kapha-pacifying snacks. Eat less of the salty, sweet and sour tastes.
4. Dry cereal, salt-free crackers and rice cakes balance the liquid nature of Kapha dosha and make good snacks. However, eat snacks in moderation if you are trying to balance Kapha, and avoid sugary snacks. Honey in small quantities is the recommended sweetener.
5. Carrots, asparagus, okra, bitter leafy greens, cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts, daikon radish and bitter gourd are good vegetable choices. They become more digestible when chopped and cooked with Kapha-pacifying spices. Vegetables can be combined with lighter grains or mung beans for satisfying one-dish meals. Avoid nightshades. Fresh green chili peppers and fresh ginger root add flavor while balancing Kapha.
6. Choose lighter whole grains, and eat grains in moderation. Barley, buckwheat, millet and couscous are good choices. If you choose heavier grains, such as rice or wheat, eat very small quantities.
7. Zesty warming spices are wonderful for balancing Kapha. Ayurvedic spices such as turmeric, cumin, coriander, cayenne, black pepper, dried ginger, asafetida (hing), cloves and fenugreek offer flavor, aroma and healing wisdom.
8. Drink lassi infused with digestion-enhancing spices and herbs with lunch and lots of warm water through the day to help flush toxins from the body.
Suggested Food Choices for Kapha dosha
The following list of suggested foods is by no means all-inclusive, but offers starting guidelines if you are new to ayurvedic dietary principles. We will add to this list regularly, so please check back often!
Grains: Buckwheat, quinoa, barley, millet, oats, amaranth, sago, small portions of Basmati rice, all cooked until tender
Vegetables: Asparagus, all kinds of greens, bitter gourd, green beans, lauki squash, artichoke, celery, Brussels sprouts, broccoli, cauliflower, beets, kohlrabi, daikon, radish, cabbage, all cooked
Fruits: Apricots, prunes, peaches, pears, cherries, berries, apples, lemons, limes, pomegranates, dried figs, raisins
Lentils: Mung beans, mung dhal, toor dhal, red or brown lentils, small portions of garbanzos, lima beans, black beans, all cooked until butter-soft
Dairy: Whole milk diluted with water, lassi, small portions of cottage cheese or fresh paneer cheese
Oils: Small portions of ghee and olive oil
Herbs: Cilantro, curry leaves, parsley, fresh basil, fresh mint, fresh oregano, fresh thyme, sage, neem leaves
Nuts and Seeds: Sunflower seeds, pumpkin seeds
Spices: Turmeric, cumin, cardamom, coriander, fennel, dried ginger, Chinese cinnamon, black pepper, Chinese cinnamon, mint, saffron, dill, lime zest, nutmeg, cayenne, fenugreek, mustard seed, oregano, marjoram, thyme, rosemary, paprika, mace, cloves
Other: Raw honey in moderation, unsalted unbuttered popcorn, crackers in moderation, cooked tofu in small quantities (diced small and cooked with spices)
| Kapha diet |
Avoid large quantities of food, especially at night.
Dairy products: Avoid aged cheese. Avoid or reduce other cheeses and yoghurt. Low-fat milk is better. Always boil milk before you drink it, and take it warm. Do not take milk with meal or with sour or salty foods. You may add one or two pinches of turmeric or ginger to whole milk before boiling.
Fruits: Favour lighter fruits such as apples and pears. Reduce heavy or sour fruits such as oranges, bananas, pineapples, figs, dates, avocados, coconut, and melon.
Sweeteners: Honey is good (but do not heat it above 400C). Avoid sugar products.
Beans: All beans are fine except tofu (soya bean curd).
Nuts: Avoid all nuts.
Grains: Most grains are fine, especially barley and millet. Restrict use of wheat, rice and oats.
Oils: reduce or avoid all oils. A small amount of ghee (½-1 teaspoons/day) is fine
Spices: All spices are good but restrict the use of salt.
Vegetables: all are fine, except tomatoes, cucumber, sweet potatoes and courgettes.
Milk: It is not recommended to take milk with a meal made up of mixed tastes especially salty and sour foods. It can be taken with sweet foods including grains. Milk is easier to digest after being boiled with spices such as ginger, black pepper, turmeric, and saffron.
Honey: Do not heat honey above body temperature (400C). Doing so decreases the benefits of honey and actually causes it to have a negative impact on health.
Food best avoided: Minimize heavy foods (e.g. meats, especially red meat, fish, eggs, aged cheese), refrigerated and ice-cold foods and drinks (they depress digestion), raw vegetables (easier to digest when cooked) and alcohol.
Tea and coffee: Minimize tea and coffee consumption. The negative effects of both can be very much reduced by adding a little cardamom powder.
GMOs: It is strongly recommended that you avoid food that has been produced using genetically modified ingredients. Genetic modification of food disrupts the intelligence of the food and is very likely to produce subtle deleterious effects in the long-term.
Organic agriculture: Organic food is strongly recommended. It has more sattva – balance producing quality. Maharishi Vedic Organic Agriculture is a system that further enhances the sattva of the food and at the same time produces balance in the farmer.
1. Eat freshly prepared food, preferably organic. Avoid GM food, leftovers, pre-cooked and fast food.
2. Food is best if warm and well cooked.
3. The food should look good and taste delicious.
4. Food prepared by a happy settled cook in a pleasant environment will have the greatest nutritional value.
Ayurveda emphasizes the great importance of a good digestion for health and holds that how and when you eat is as important as what you eat. It recommends:
1. Eat in a settled atmosphere and savour your food – sit, don’t stand and avoid TV, radio and reading. Let your attention be on the food.
2. Be regular in your meal times and eat your main meal in the middle of the day when the digestive fire is at its strongest. Eat lightly in the evening at least 2 hours before bedtime.
3. Do not eat until the previous meal has been digested.
4. Eat moderately: avoid overeating and do not skip meals.
5. Avoid sour foods (yoghurt, soft and hard cheese, buttermilk) at night. (Lassi is ok).
6. Walk for 10 minutes after meals.
7. Exercise without strain daily. Leave 30 minutes after exercise before eating and do not exercise energetically for 1-2 hours after a main meal.
Here is a sample of foods recommended for Kapha types. Eat mainly from the "Often" and "In Moderation" lists and only infrequently or on special occasions from the "Seldom" list. Kapha types tend to crave rich-tasting, sweet, and processed foods devoid of prana; consequently, they must adopt a diet that is light, warm, dry, and spicy. Oily, heavy, dense, and cold foods should be avoided. Use this list as a convenient shopping list to assist you in shopping intelligently at your local supermarket and natural food stores.
|Lima Beans||Mushrooms||Sweet Potatoes|
|Nuts & Seeds|
|None||Alfalfa seeds||Brazil nuts|
|Pine nuts||Sunflower seeds|
|Fats & Oils|
|Sesame oil||Coconut oil|
|(all unrefined)||Soybean oil|
THE KAPHA DIET
Light, dry, warm, cooked
Heavy, oily, cold
Pungent, bitter, astringent
Sweet, sour, salty
Small � do not overeat
Warm low-fat or nonfat milk
Small amounts only: almond, corn, ghee, safflower, sunflower
All except for small amounts of oils listed
Barley, corn, millet, rye
Oats, rice, wheat
Light, dry fruits: apple, apricot, cranberry, dried fruits, pear, pomegranate
Heavy, juicy, sweet, sour: avocado, banana, coconut, date, fig, grapefruit, grape, mango, melon, orange, papaya, peach, pineapple, plum
All okay except those listed
Sweet, juicy vegetable: cucumber, sweet potato, tomato
All okay except salt
Pumpkin seeds, sunflower seeds
All okay except tofu
Poultry (white meat), white meat fish (except shellfish)
Red meat, shellfish
Thursday, March 23, 2006
Threw the Corned beef into the Crockpot...and I was so tired, I forgot to throw in some garlic, onions and carrots. I did at least rememeber the spice bag and vinegar.
Instead of boiling cabbage,potatoes and carrots like usual, I sauteed them (added some green onions too). WONDERFUL! I think it was better than the meat actually!
2 cups chickpeas, cooked (or a 16 oz can)
1/2 cup chopped onion
1/2 cup chopped tomatoes
2 tbsp vegetable oil
1 tbsp lemon juice
2 tbsp coriander leaves (optional)
1-2 cups water, depending on how wet you like it. I prefer it thicker, so I use 1 cup
1/8 tsp chili powder
1/8 tsp garam masala
1/4 tsp turmeric powder
2 tsps coriander powder
1/2 tsp cumin seeds
1 tsp salt (according to tast)
1. In a heavy pan heat 2 tbsp oil, add chopped onion and fry about 1 minute.
2. Add chopped tomatoes and all the spices. Mix and then add chickpeas and water
3. Cover and cook 10-20 min until chickpeas are soft. Smoosh some of the chickpeas to make the sauce thick.
4. When the sauce is as thick as you like it (I remove the cover and let some of the water evaporate), add 1 tsp lemon juice and mix. Serve with rice or naan.