I've been having trouble logging into blogger lately, not sure if it's on my end (we're dial-up) or theirs. Anyway...

Made Mattar Keema the other night. Instead of beef I used some seitan I had made. I don't think I let it mix enough and it was crumbly looking. It stuck together so I went ahead and threw it in the crockpot and hoped for the best. It came out still looking like hamburger patties...so I divided them up and threw them in the freezer, keeping one bag out to try. This looked disturbingly close to the real stuff. I thought it was ok (a bit too wheaty tasting) but hubby liked it. We've liked it better with Morningstar crumbles and next time I might try using lentils.

My sleep schedule is screwed up. I couldn't sleep the other night, so I made PPK's tempeh bacon. So far I've had a few pieces these past two mornings (afternoons) and it's quite good. I need to get a good tomato and make a TLT.

Next on the list... I've been eyeing Greek Basmati Rice and Lemon-Herb Tofu from Vive Le Vegan!

Last night was FFY (Fend For Yourself) although hubs commented that it was more like IMYAPOL (I'm Making You a Plate of Leftovers) *grin* It was good. I had: Chickpea and Tomato Stew, Channa Masala, Mattar Keema, a blob of garlic hummus, and some whole wheat pita bread. Yummers! Today I don't feel real great, I think it's because of my sleep schedule. So I told hubs he could get what he wanted while in town (He has some McD's gift certificates burning a hole in his pocket *shudder*) and I'll just nosh on the leftovers (there's quite a lot and I don't have room in the freezers yet to put some there).

Dinner Last night.

Ok, well Hubs only gave it a 7, he said only because it didn't hit a spot...he wasn't craving pasta. Me on the other hand had been looking forward to it all day. So..it's getting put as a repeatable...


* Exported from MasterCook *

PASTA WITH TOMATO-LENTIL SAUCE

Recipe By :
Serving Size : 3 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup diced onion
1 1/2 teaspoons Minced Garlic
1 1/2 teaspoons dried basil
1 1/2 teaspoons dried oregano
1/4 cup dry red wine
1/2 cup Lentils -- or 1 cup cooked
4 bay leaves
1 1/2 cups water
1 1/2 cups tomato puree
Salt
Freshly ground black pepper
7 1/2 Ounces Pasta

Braise the onions, garlic, basil, and oregano in red wine. (If you are
using cooked lentils, ignore the information regarding lentil preparation
and omit the bay leaves.) While the onions are cooking, put the lentils
and bay leaves into a separate pot with 11/2 cups water and cook for 30
minutes, until done. Do not overcook the lentils because they will need to
retain their shape.

After the onions have softened, add the tomato puree. Let cook for
approximately 20 minutes, until some of the liquid is reduced and the
sauce has thickened.

When the lentils have finished cooking, remove the bay leaves. Drain the
lentils and add them to the sauce. Add salt and pepper to taste.

Cook the pasta in a large pot of boiling water, according to package
directions without using salt, until al dente? tender but firm to the
bite. Drain. Serve the sauce over the pasta.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 463 Calories; 2g Fat (3.6% calories
from fat); 21g Protein; 90g Carbohydrate; 16g Dietary Fiber; 0mg
Cholesterol; 525mg Sodium. Exchanges: 5 Grain(Starch); 1 Lean Meat; 3
Vegetable; 0 Fat.

NOTES : This very hearty sauce works with lasagna as well.

yield: 2 3/4 cups sauce (3 to 5 servings) by Mark Hall
Serving size 1 cup pasta 1 cup sauce
22 calories
0.9 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

My First Week

Well, it didn't go too badly. I wasn't perfect, but not too bad. I am trying to use up some of the non Ornish stuff in my freezers (like the veggie burgers that aren't totally right, and some shrimp (which my sister is allergic to: she's taking the rest of the meats though). Hubby loves couscous, and I have to admit I didn't make it that often. I'm making it more now. And he loves indian stuff, so that makes it easier. I made fresh okra for the first time (only ever had it from frozen and pickled).

Our 3 faves from this week: Pasta with Tomato-Lentil Sauce , Tomato Okra Stew, AND Chick-Pea and Vegetable Stew with Couscous. [Many more recipes can be found here: http://www.webmd.com/content/pages/17/99886 ]

The few times I had something with a moderate amount of fat, I felt bad, physically. That's a better reminder than anything else. It's an actual thing for me to point and and go: "See, you don't want to feel like that!"

I'm going to meet my mom and sister at the Charlotesville Veggie Fest at the end of Sept. (It's halfway between my house and theirs) and I'm hoping to get more ideas while there. I'm looking forward to it!

Here's the okra recipe:


* Exported from MasterCook *

TOMATO AND OKRA STEW

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2/3 cup chopped onions
2 tablespoons Minced Garlic
2 tablespoons dried oregano
1 cup water
1 1/2 cups Corn Kernels -- 2 to 3 large ears
1/4 cup dry red wine
1/4 ground cumin
1 1/2 cups diced green bell pepper
1 1/2 cups Okra -- thinly sliced
3 cups chopped tomatoes
1/4 teaspoon Cayenne Pepper -- plus 1 pinch
Salt
1/8 teaspoon Freshly Ground Black Pepper -- to taste

Braise the onions, garlic, and oregano in the 1 cup water. When the onions
begin to soften, add the corn kernels and red wine. Continue braising for
10 minutes after adding the corn.

Add the cumin, green pepper, okra, and tomatoes. Cover and stew for 45 to
60 minutes, until the vegetables are soft. Stir in the cayenne and add
salt and pepper to taste.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 143 Calories; 1g Fat (7.3% calories
from fat); 5g Protein; 30g Carbohydrate; 7g Dietary Fiber; 0mg
Cholesterol; 33mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 3
Vegetable; 0 Fat.

NOTES : Serve this stew over Wild and Arborio Rice or another
grain dish. [ I loved it over a baked potato!!!!!]

yield: 4 cups (4 servings) by Mark Hall
Serving size 1 cup
139 calories
1.6 grams total fat
0.3 grams saturated fat
0 milligrams cholesterol


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

Dinner Tonight

Well, this week hasn't been easy. I've done ok, but not great (some Nutella, some Fluff, some lemon icing...some deli meats and some shrimp have all entered my system so far).
So far this is our favorite meal of the week, Hubs gave it a 9.9 :) I didn't have any zucchini, but threw in some mixed sliced fresh mushrooms and baby spinach leaves. It was great!

* Exported from MasterCook *

CHICK-PEA AND VEGETABLE STEW WITH COUSCOUS

Recipe By :Deborah Madison
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup Chickpeas -- plus the cooking broth (about 2 1/2 cups cooked)
1 large onion -- diced in 1/4-inch squares
2 cloves garlic -- minced
1 1/2 teaspoons paprika
1/4 teaspoon ground cinnamon
1/4 teaspoon cayenne
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/2 teaspoon ground ginger
1 green bell pepper -- diced slightly larger than the onions
1 cup Zucchini -- cubed, or other summer squash
1 can canned tomatoes -- (about 2 cups) chopped, and their juices
2 tablespoons Golden Raisins -- or regular
1 teaspoon Saffron Threads
2 tablespoons Fresh Parsley -- chopped
2 tablespoons Chopped Cilantro
1 cup Frozen Peas
8 ounces couscous
Fresh Cilantro Sprigs -- for garnish
Fresh Parsley Sprigs -- for garnish

Sort and rinse the chick-peas, then soak overnight in water. Drain and
cook in 5 cups water until tender, about 2 to 3 hours. Drain, reserving
the broth, and set aside.

Warm a cup of the chick-pea broth in a skillet or soup pot and add the
onion, garlic, and the dried spices. Simmer gently until the onions have
begun to soften, about 7 minutes. Don 't let the pan dry out or the spices
will burn. Add more liquid as needed instead.

Once the onions are soft, add the chick-peas, pepper, squash, the juice
from the tomatoes and the chopped tomatoes, the raisins, safflower or
saffron, if using, the parsley, and cilantro. Add enough chick-pea broth
or water to cover, bring to a boil, then simmer until the vegetables are
done and the liquid has reduced, making a nice sauce. Add the green peas
during the last 5 minutes.

Make the couscous and serve with the vegetables and their sauce. Garnish
with cilantro or parsley.

Couscous: If using packaged couscous, follow the directions on the box.
Otherwise bring 1 1/2 cups of water to a boil, pour in the precooked
couscous and turn off the heat. Cover and let stand until the couscous has
absorbed the moisture, about 5 minutes.

Source:
"Dr. Dean Ornish's Program from Reversing Heart Disease"
Yield:
"8 Cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 476 Calories; 4g Fat (7.3% calories
from fat); 21g Protein; 92g Carbohydrate; 16g Dietary Fiber; 0mg
Cholesterol; 105mg Sodium. Exchanges: 5 1/2 Grain(Starch); 1/2 Lean Meat;
1 1/2 Vegetable; 1/2 Fruit; 1/2 Fat.

NOTES : The basis of this stew is the chick-pea and its cooking
broth. You can vary the vegetables according to the
season, using winter squash in the winter and zucchini in
the summer, for example. You can also increase or lessen
the amount of vegetables, according to your own taste. The
cooking liquid is important for it lends a certain
viscosity that is reminiscent of oil but which is absent
in water. It gives the stew more body and a richer
texture. This is easy to multiply.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Ok...so I'm back from having the left lobe of my liver removed. And the biospy showed that my liver is 90% fat. :( The doctor said it was the fattiest liver he had seen in all his years. I told him that I didn't eat a lot of fatty stuff. He told me it was probably due a lot to my diabetes. The extra carbs and calories that I eat automatically got stored in the liver. This could lead to cirrhosis (sp) of the liver, and a possible liver transplant down the road.

I also can now have no alcohol. I don't drink a lot, but will ocassionally have some wine, beer or a mixed drink.

The doctor also told me to go on a vegetarian diet, and specifically mentioned Dr. Ornish. *gulp* Now I have to admit, I eat veggie sometimes, and love the recipes I've tried...but being told I would die very early if I don't do it is quite sobering. I don't react well to change, much less such a big one. I'm trying not to be scared out of my wits. The big thing is I don't do so well with cooking off the cuff for veggie meals yet. Now some I can, like spaghetti and stuff, but other types I can't. I'm so used to just looking in the fridge and coming up with something that tastes great, and I'm scared my mojo will be leaving when I try. Also this very low-fat thing....that's also going to impact the wonderfulness of foods. I just feel so overwhelmed and scared and not sure where to start first.

I am lucky in the fact that the doctor didn't tell me to "become a vegetarian marathon runner" as someone said their doctor told them on a blog I read. The doctor mentioned I should get some vegetarian cookbooks, and I just kinda smirked. Last night hubby and I figured I have at least 100-150 of them. I did pick up 3 today: Dr. Ornish's "Eat More, Weigh Less" and "Everyday Cooking" along with Joanna Lund's "Cooking Healthy with Soy." We'll see what happens... I am actually thinking about learning what I need to do to become a nutritionist.

I can do this...I HAVE to do this, but I can do this well.

Slowly adding more veggie stuff....

Made some chicken potpie the other day (before the heat wave *lol* started) with some White Wave chickenish stuff. Hubby and I loved it! Unfortunately, I should have made half a thing...way too much food for 2!

And then the keema mattar.....with the Lightlife Smartground (? I think it was)...YUM! Hubby said he liked it even better than with meat. Yay! AND his body didn't react horribly like it sometimes does.

Further Adventures of the Secret Yarninator

Further Adventures of the Secret Yarninator

Breakfast

Lacto-Ovo:

Roasted asparagus (olive oil, salt and pepper - broiled 15 mins)
sunny side up eggs (salt, pepper, margarine)
Parmesan cheese.

Place asparagus on plate, top with Parmesan Cheese and then top with eggs. Serve with toasted (Marmited for me. :D )


Fixed pickled eggs (they'll be ready in a week). I have to admit, not sure that I could give up pickled eggs....it's something I'm going to have to think about.

Fixing homemade kahlua now....

Nothing like the smell of pickling brine mixing with coffee. :P

Not too much food posting going on. It's been basically reheating what I've got. See, I might be going in for liver surgery soon, so I'm trying to keep stuff around that hubby can eat (reheat) easily. I'm slowly mixing in veggie/vegan meals in with what I have, and it's going well (Hubby has IBS, so I have to go slow...sometimes the tofu and mushrooms give him problems for some reason).

I've been persuing two new books, Vegan with a Vengeance and Vive le Vegan, trying to decide what to make first. I'm leaning to something out of VLV first since I have hemp seed nuts. I threw some on top of my mac and cheese the other day and enjoyed them. The only problem is that I've also been diagnosed as diabetic now, so I'm trying to watch my carbs (sweets) and most of the things I think to cook with it are desserts. The doctor has put me on metaformin, and told me not to worry too much about the diabetes at this point, concentrate on my liver tumors and we'll deal with the diabetes afterwards. I understand the sentiment, but I kinda think my body will heal better if I've got my bg's under control.

I might make some hemp nut butter and see what happens. I bought some Rudi's organic apple and spice bread (smeared with some almond butter) for breakfasts, and I think the hemp butter would go well with that, and give me some protein to boot.

I'm trying to decide if I want to get Everyday Vegan or just wait until all this medical stuff is over (money's going out faster than coming in at this point, and I'm not sure we can afford to buy it yet.) I remember reading an article in the Veg Journal about diabetes, so I found it online (it's somewhere in my stash) and I found they have a book about it, so that may be my first book when I can.

Oh well....off to figuring out what to try first. Breakfast tomorrow is roasted asparagus, I KNOW that. :)

Dinner tonight, Papa Johns. Hubby ordered pepperoni and sausage (sigh) I just wanted mushrooms and onions. But at least he bought breadsticks!

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!

Sunday's Dinner:
Grilled Pork Tenderloin
Steamed broccoli

Monday's Dinner:
Aloo Gobi from La Dolce Vegan
Next time, hot pepper OR cayenne...not both

Tonight's dinner:
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.)

Blog Explanation

Just in case someone stumbles across this blog and is a bit confused:

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.

Kroger Shopping Trip

Spectrum Spread (it's ok...."It tastes like butter" - well no, it tastes like margarine)
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
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)

Tonight's Dinner

white corn on the cob (it was actually tasty!)
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
Burrito Supreme
Taco Supreme
Bean Burrito
Iced Tea

*sigh*

Picked up my Glucophage today from CVS...back to working to get off of it once more.

Dinner Last night:
Pierogies, baked with sour cream (with Frank's Buffalo Sauce added)
wontonish soup (chicken broth with dumpling sauce added, and frozen dumplings) It was ok, but the dumpling skins were too thick

Spicy Thai Curried Lentils

SPICY THAI CURRIED LENTILS

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.

Serves 4.

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.

Asian Bean Burgers

Asian Bean Burgers

Serves 4

Burgers:
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
Sauce:
1/4 cup light mayonnaise
1 Tbsp prepared white horseradish
1 Tbsp minced scallion
1 teaspoon lite soy sauce
4 hamburger buns
lettuce
sliced tomato
cucumber slices

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

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:

Breakfast

Cooked rice cereal with apples or pears.

Lunch

Vegetable soup, green salad.

Dinner

Vegetable stir-fry (include ginger for digestion) and shrimp or chicken, rice.

apha Tea

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.

Note
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
3-5	whole cloves
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

NOTE: Guidelines provided in this table are general. Specific adjustments for individual requirements may need to be made, e.g., food allergies, strength of agni, season of the year and degree of dosha predominance or aggravation. *okay in moderation, ** okay rarely Before making any changes to your diet, it is recommended that you check with your physician. This ayurvedic dietary guide is educational and is not intended to treat, cure, mitigate or prevent any disease. For more information about the ayurvedic intellectual understanding about the Kapha body-type see our Kapha page.

FRUITS -- Yes Generally most astringent fruit FRUITS -- No Generally most sweet & sour fruit VEGETABLES -- Yes In general most pungent & bitter vegetables VEGETABLES -- No In general, sweet & juicy vegetables apples applesauce apricots berries cherries cranberries figs (dry)* grapes* lemons* limes* peaches pears persimmons pomegranates prunes raisins strawberries* avocado bananas coconut dates figs (fresh) grapefruti kiwi mangos** melons oranges papaya pineapple plums rhubarb tamarind watermelon artichoke asparagus beet greens beets bitter melon broccoli brussels sprouts burdock root cabbage carrots cauliflower celery cilantro corn daikon radish dandelion greens eggplant fennel (anise) garlic green beans green chilies horseradish jerusalem artichoke kale kohlrabi leafy greens leeks lettuce mustard greens okra onions cucumber olives, black or green parsnips** potatoes, sweet squash, winter Taro root tomatoes (raw) zucchini LEGUMES -- Yes LEGUMES -- No DAIRY -- Yes DAIRY -- No aduki beans black beans black-eyed peas chick peas (garbanzo beans) lentils (red & brown) lima beans mung beans* mung dal* navy beans peas (dried) pinto beans soy milk soy sausages split peas tempeh tofu (hot)* tur dal white beans kidney beans soy beans soy cheese soy flour soy powder soy sauce tofu (cold) Urad dal miso buttermilk* cottage cheese (from skimmed goat's milk) ghee* goat's cheese (unsalted & not aged)* goat's milk skim yogurt (diluted) butter (salted) butter (unsalted)** cheese (soft & hard) cow's milk ice cream sour cream yogurt (plain, frozen or with fruit) GRAINS -- Yes GRAINS -- No BEVERAGES -- Yes BEVERAGES -- No amaranth* barley buckwheat cereal (cold, dry or puffed) corn couscous crakcers durham flour* granola millet museli oat bran oats (dry) polenta quinoa* rice (basmati, wild)* rye sango seitan (wheat meat) spelt* sprouted wheat bread (essene) tapioca wheat bran bread (with yeast) oats (cooked) pancakes pasta** rice (brown, white) rice cakes** wheat aloe vera juice apple cider apple juice* apricot juice berry juice black tea (spiced) carob carrot juice chai (hot spiced milk)* cherry juice (sweet) cranberry juice grain "coffee" grape juice mango juice peach nectar pear juice pinapple juice* pomegranate juice prune juice soy milk (hot & well-spiced) Herb Teas: alfalfa bancha barley blackberry burdock chamomile chicory cinnomon clove almond milk caffeinated beverages** carbonated drinks cherry juice (sour) chocolate milk coffee cold dairy drinks grapefruit juice iced tea icy cold drinks lemonade miso broth orange juice papaya juice rice milk sour juices soy milk (cold) tomato juice Herb Teas: marshmallow rosehip** NUTS -- Yes NUTS -- No SEEDS -- Yes SEEDS -- No charole almonds (soaked and peeled)** black walnuts brazil nuts cashews coconut filberts hazelnuts macadamia nuts peanuts pecans pine nuts pistachios walnuts chia flax* popcorn (no salt, no butter) pumpkin* sunflower* halva psyllium** sesame tahini OILS -- Yes For internal & external use in small amounts: (most suitable at top of list) OILS -- No SPICES -- Yes All spices are good! SPICES -- No corn canola sesame (external) sunflower ghee almond avocado apricot coconut flax seed** olive primrose safflower sesame (internal) soy walnut ajwan allspice almond extract anise asafoetida (hing) basil bay leaf black pepper caraway cardamom cayenne cinnamon cloves coriander cumin curry leaves dill fennel* fenugreek garlic ginger mace marjoram mint mustard seeds neem leaves nutmeg orange peel oregano paprika parsley peppermint pippali poppy seeds rosemary saffron sage savory spearmint star anise tarragon thyme turmeric vanilla* winter green salt CONDIMENTS -- Yes CONDIMENTS -- No SWEETENERS -- Yes SWEETNERS -- No black pepper chili peppers chutney, mango (spicy) coriander leaves dulse* hijiki* horseradish lemon* mustard (without vinegar) scallions seaweed* sprouts* chocolate chutney, mango (sweet) gomasio kelp ketchup** lime lime pickle mango pickle mayonnaise pickles salt soy sauce tamari vinegar fruit juice concentrate honey (raw & not processed barley malt fructose jaggary maple syrup molasses rice syrup sucanat turbinado white sugar FOOD SUPPLEMENTS -- Yes FOOD SUPPLEMENTS -- No aloe vera juice amino acids barley green bee pollen brewer's yeast minerals: copper, calcium, iron, magnesium, zinc royal jelly spirolina blue-green algae vitamins A, B, B12, C, D & E minerals: potassium

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.

Dietary recommendations

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.