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Posts Tagged ‘Ayurvedic recipes’

Spicy Lamb Koftas

Written by Lee on . Posted in Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Blog Salads, Dairy Free, Dinner, Eat Right for Your Shape, Gluten Free, Healthy Meals, Kids' Recipes, Lunch, Lunch Box Ideas, lunch box ideas, Nutrient Rich, Organic, Salads, Seasonal, Spring, Summer, supercharged food, Supercharged Food Menu, Wheat Free, Winter, Yeast Free

kofta

In need of a little umph and energy?

These Spicy Lamb Koftas from my Ayurvedic bible Eat Right For Your Shape are the perfect energy building food.

Lamb's gamey taste will remind you of the strong blood building qualities of red meat which also helps you build internal heat; a serious requirement of the flighty vata, who tends to feel the cold and become destabilised physically and emotionally. Vatas out of balance caused by a lack of warmth, grounding and digestive fire will be prone to dry skin, poor circulation, muscular aches and pains and arthritis.

Koftas are such a comfort food; even their name is filled with an ultra-cosy vibe. Their hearty nature will warm up your metabolism, so you feel warm from the inside out but can be eaten any time of the year. Rosemary & cumin highlights add to the warmth and spiciness of this rustic and sturdy dish.

Where possible, it’s important to purchase organic and 100% grass fed and finished lamb, which will contain higher amounts of healthy fats including omega-3 fatty acids, bringing another level of wholesome nourishment to build energy and stamina.

Pastured meat’s EPA fatty acid components are also incredibly important for mental health, as EPA is directly linked to brain function and emotional stability.

The fat content in these lamb kofta’s will bring an increase in digestive fire, as will the inclusion of fiery spices like warming ginger and the grounding zing of fresh parsley.

Lamb's natural oily and warming qualities will make you feel capable and maybe even a little competitive. It’ll bring the bounce back to your step, and make you feel more focused and driven.

Enjoy these delightful ayurvedic kofta’s as a midweek meal that’ll be enjoyed by the whole family.

Kids will especially find them fun to eat on their little skewers, and they’re a great way to ground littlies as a trusty witching hour meal to bring them back down to earth!

For busy families, double the recipe for lunch the next day. You can even serve them minus the skewer as a great protein addition to a salad made with seasonal vegetables.

I hope you enjoy them 🙂 Let me know what you think in the comments section below.

Spicy Lamb Koftas

Serves 4 makes 8 koftas

  • 500 g (1 lb 2 oz) minced (ground) lamb
  • 1 small brown onion, chopped

  • 2 garlic cloves, crushed

  • 2.5 cm (1 inch) piece of ginger, peeled and grated

  • 1 tablespoon chopped mint

  • 1 tablespoon chopped flat-leaf (Italian) parsley

  • 1 teaspoon mild paprika

  • 1 teaspoon ground cumin

  • 1 teaspoon ground turmeric
  • 1 teaspoon ground coriander
  • Celtic sea salt, to taste

Preheat a chargrill pan or barbecue hotplate to medium.
  To make the koftas, mix all the ingredients in a bowl until well combined. Divide the mixture into eight portions and form each into a short sausage shape. Thread each onto a bamboo skewer and refrigerate for 15 minutes.

Place the skewers on the prepared pan or hotplate and cook for 10 minutes, turning halfway through.

Serve with a garden salad in warmer months or roasted vegetables in winter.

 

Two Ayurvedic Breakfast Bowls

Written by Lee on . Posted in Autumn, Blog, Blog Breakfast, Dairy Free, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

bircher-muesli

Today I'm introducing to you, two of my favourite Ayurvedic inspired breakfasts.

Mornings are our greatest opportunity to flood our bodies with nutrients, satisfy our mind and set ourselves up for a balanced day.

Studying Ayurveda in India was a wonderful opportunity for me to learn not only what to eat for internal harmony,  but also how and when. One of the key differences I discovered was that we should be leaning towards eating our heaviest meal in the middle of the day when our agni (digestive fire) is at it's peak.

Ayurveda also teaches us that breakfast is our first opportunity to bring ourselves into balance, and the foods that we choose can be targeted to bring harmony into our body which will increase our mental and physical capacity to achieve what the day requires of us.

If you're of the pitta (fire) dosha, you're likely an ambitious person who has leadership skills. You’ll have vision and drive for what you do; whether you’re a stay at home parent, focused on your career, or an enthusiastic student. However these skills have a downfall, as pitta’s fiery nature can destabilise itself when unbalanced. An unbalanced pitta may find that fiery emotions lead them to feel “burnt out” regularly.

If you’re a kapha, you're an amazing carer, and your day will lead you towards the care and nurturing of others. You love to pour into people through mentoring, teaching, words of encouragement and affirmation, and through quality time and friendship. Kaphas can also become imbalanced with signs of extreme introversion, depression, sluggishness and depression that will block your desire to help others and limits your potential to outwork your calling.

Pittas need to begin their day with soothing, cooling, sweet foods to pacify their fiery body and mind, whilst kapha’s should limit foods that are naturally oily, heavy, or foods that slow them down. You'll love my Bircher Muesli Bowl, as it's a naturally gorgeous way to start the day for pittas and kaphas, containing apples which offer sweetness for pitta and an abundance of fibre for the potentially sluggish digestion of kapha. Oats also speed up kapha’s metabolism and even ward of depression.

My Fig, Cardamom and Quinoa bowl is also a gorgeous way to set up the day for ambitious pittas, as well as vatas who are governed by the element of air, and whose days are filled with energetic and creative pursuits. Vatas make great teachers, artists and speakers. However with an imbalance they can be full of fear and anxiety which sabotages their ability to flow in creativity.

I'd love you to try this wholesome bowl which has a base of grounding quinoa, providing just the right amount of heaviness to bring vatas down to earth in the morning and to offer focus and the ability to prioritise and set goals. Warming and soothing cardamom and the sweet heaviness of almond milk are lovely pacifying ingredients for vatas delivering them straight into harmony.

Enjoy these breakfasts as wholesome and delicious bowls that will help your unique constitution to flourish and bring you a higher capacity for your day.

Fig, cardamom and quinoa bowl

Note: Pittas should use only a small quantity of salt

To balance kapha, replace the almond milk with rice milk and the figs with 1 diced peach

Serves 2

  • 100 g (3 1/2 oz/1/2 cup) quinoa, rinsed and drained
  • 185 ml (6 fl oz/3/4 cup) almond milk, plus extra to serve
  • 125 ml (4 fl oz/1/2 cup) filtered water
  • 1/2 teaspoon alcohol-free vanilla extract
  • 1/4 teaspoon Celtic sea salt
  • 1/4 teaspoon ground cardamom
  • 2–3 ripe figs, diced
  • 20 g (3/4 oz/1/3 cup) coconut flakes, toasted

Combine the quinoa, almond milk, water, vanilla, salt and cardamom in a small, heavy-based saucepan and bring to the boil over medium heat. Reduce the heat to low and simmer, covered, for 15–20 minutes or until the quinoa has absorbed the liquid.

Remove from the heat and allow to cool slightly, them fluff with a fork. Spoon into two bowls, top with figs and coconut, and serve with extra milk if desired.

Give these recipes a whirl and let me know how you go!

Happy Cooking 🙂

Lee xo

My Favourite Mince and Pea Dish

Written by Lee on . Posted in Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Dairy Free, Dinner, Eat Right for Your Shape, Healthy Meals, Lunch, Nutrient Rich, Organic, Recipe Book, Spring, Sugar Free, Summer, supercharged food, Supercharged Food Menu, Wheat Free, Winter, Yeast Free

screen-shot-2016-09-24-at-8-27-34-am

When investing into quality food; organic and free of chemicals, it can unfortunately be quite a hit on the family food budget without some wallet friendly recipes up your sleeve.

If frugality is just as important to you as nourishment, then I have the perfect recipe for you. This tasty Mince and Pea dish, also known as Keema Matar is one of my favourite budget friendly Ayurvedic recipes from my book Eat Right For Your Shape, and is ultra wholesome and balancing for finance fearing Vatas who require affordable and grounding comfort food at the end of their day.

Keema is a traditional Indian meat dish, and it’s believed that the word may have been borrowed from Greece and originally meant ‘minced meat’. Traditionally, this dish uses minced mutton (lamb or goat) with peas or potatoes. Keema can be made from almost any meat, can be cooked by stewing or frying, and can be formed into kababs. Keema is also sometimes used as a filling for samosas or naan.

If you’re a Vata, it’s no wonder you have money worries. Vata’s are governed by the flighty element of air- naturally cold, light, dry, dynamic and ever changing. Complexities and changes in financial situations will stress you out, so when it comes to your food budget, you need a stable set of money saving recipes that you can rely on week in and week out. Your thoughts and your physical body are completely interlocked, so if money is a stress for you, it will manifest also in physical ailments like poor circulation, brittle nails, frizzy hair, dark eye circles, insomnia and muscular aches and pains.

As a Vata, you’ll definitely want to choose foods that are warming, oily, heavy, sweet and salty to help ground your anxious thoughts and bring a sense of stability to your body and mind. This scrumptious Keema Matar will tick all of these boxes:

WARMING- through the use of fiery grounding spices like chilli powder and ginger, which will rev up your sluggish digestion; a link to anxiousness.

OILY- through the use of gorgeous ghee. This nourishing golden oil is slightly sweet and lubricating for your dry and cold constitution.

HEAVY- through the keema (mince); lamb or beef will provide a heavy and earthing quality, igniting a sense of groundedness and pacifying the effects of worry and stress in your life.

SWEET- through the use of gorgeous green peas. These really are the lollies of the vegetable kingdom; reducing Vata which is typically sharp and cold.

All the ingredients in this dish are also super affordable. A pack of frozen peas, even in organic form will cost around two or three dollars, and mince is one of the most affordable animal proteins you can purchase.

This is a recipe I love to batch cook and freeze in single portions for those days when you’re really not in the mood for cooking but need a quick lunch to take to work, or a speedy dinner instead of spending on takeaway.

It's a true saviour!

KEEMA MATAR (MINCE WITH PEAS)

SERVES 4

  • 2 tablespoons ghee
  • 1 large onion, finely sliced
  • 4 garlic cloves, crushed
  • 11⁄2 teaspoons finely grated ginger
  • 1 teaspoon finely grated fresh turmeric or ground turmeric
  • 1⁄2 teaspoon chilli powder
  • 2 teaspoons ground cumin
  • 1⁄2 teaspoon Himalayan salt
  • 500 g (1 lb 2 oz) minced (ground) lamb or beef
  • 200 g (7 oz/3⁄4 cup) sheep’s milk yoghurt
  • 215 g (71⁄2 oz/11⁄2 cups) frozen baby peas
  • 2 teaspoons garam masala (optional)
  • freshly cracked black pepper, to taste
  • filtered water (optional), for moistening

To serve

  • Rice of choice  large handful coriander (cilantro) leaves, almonds, roughly chopped, to serve

Heat the ghee in a wok or heavy-based frying pan over medium heat. Add the onion and cook for 3–4 minutes or until soft. Add the garlic and ginger, and cook for 2 minutes, taking care not to burn the garlic. Add the turmeric, chilli, cumin and salt, and stir for a few seconds.

Add the meat and cook, stirring frequently, until it breaks up and colours. Stir through the yoghurt and peas, then reduce the heat to low and cook, covered, for 15 minutes. Stir through the garam masala (if using) and pepper to taste. If you prefer a moist dish, add some filtered water.

Serve with pilau, sprinkled with coriander and almonds.

Happy Cooking 🙂

Lee xo

Green Bean Subji

Written by Lee on . Posted in anti-inflammatory, Ayurveda, Blog, Blog Dinner, Blog Lunch, Blog Salads, Candida Friendly, Dairy Free, Dinner, Eat Right for Your Shape, Gluten Free, Nutrient Rich, Organic, Salads, Snacks, Spring, Sugar Free, Summer, supercharged food, Supercharged Food Menu, Vegetables, Vegetarian, Wheat Free, Winter

green bean subji

Whoever said that veggies are boring and time consuming deserves a rap across the pork knuckles!

I’m in total awe of the power of veg and constantly surprised by the depths to which I can go in exploring different ways to express the beauty of these gorgeous ground dwellers.

In India, and particularly the Ayurvedic realm; veggies are prized and highly emphasised, not to mention a handy frugal option with high levels of nourishment.

Today I'm sharing a special dish I discovered when I was studying in Kerala. You can read more about my Indian cooking adventures here or in my recipe book Eat Right for Your Shape.

I’m especially proud of Ayurvedic cuisine for its wholesome and innovative approach to preparing quite elaborate meals out of simplistic veg. This glorious green bean subji is a prime example.

Subji is an Indian term that literally means ‘vegetable dish’- and can be in connection with any vegetable in a variety of different cooking methods. Subji’s can be dry, wet, or in curry form.

This spectacular subji is based on the humble green bean, but is impressively dressed up with a list of medicinal and flavourful Ayurvedic ingredients like cumin, ginger, mustard seeds, shredded coconut for texture and the freshness of coriander leaves. In minutes your regular bean is transformed into an exotic, aromatic vegetarian dish that’ll really blow your hair back and widen your eyes.

Calming Brown Rice Nori

Written by Lee on . Posted in Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Blog Snacks, Nutrient Rich, Organic, Seasonal, Spring, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

Brown Rice Nori sml

Calm your vata with this delicious recipe from Eat Right for Your Shape.

If vata is your dominant dosha, this Ayurvedic brown rice nori is a deliciously filling and nutrient dense vegetarian meal. Vata is governed by the element of air, which means you'll likely be the kind of person who's always on the go, with a tendency to skip meals or eat irregularly due to your flighty, quirky and impulsive personality. 

Whipping up these nori rolls and packing them for lunch will bring you grounding and nourishment when you're on the go, or busy flitting from task to task.

Conventional sushi that's made on sweet white rice can cause blood sugar chaos for many, so this version favours the wholesome goodness of brown rice, combined with fermented soy in the form of tempeh and tamari and a seed component with the addition of tahini. 

A cute combination of different plant based ingredients creates a more complete protein that'll keep you fuller for longer and ensure a slower, steadier uptake of the carbohydrates in brown rice. 

Containing the sweet (madhura) tastes of ghee, carrots and rice, this dish will provide energy while also grounding vata's nervous and stressed energy. 

The salty (lavana) nature of the tamari and seaweed will also stimulate digestion in vata; bringing some much needed warmth to the body and will help the organs and tissues achieve optimum hydration. 

The addition of cucumber is also a beautifully hydrating ingredient that will add some water to vata's airy and dry emphasis.

Vata's aren't the only ones who can enjoy this meal, and with a few little switches it can be made tailored to your dosha. If you're kapha dominant; you are governed by the elements of water and earth, with a tendency towards weight gain, sluggishness and oily skin. 

For this reason you should omit the avocado and carrot which will aggravate you due to an excess of oil and sweetness.

 If you're a pitta- fiery and hot with robust digestion and an athletic strong build; you should switch the brown rice for quinoa to avoid a fast spike in energy and to achieve more mellowing.

Ingredients:

Makes 4 

  • 60 ml (2 fl oz/¼ cup) wheat-free tamari, plus extra to serve
  • 1 teaspoon lime juice
  • 1 teaspoon ghee, melted
  • 65 g (2¼ oz/¼ cup) tahini
  • 100 g (3½ oz) tempeh
  • 370 g (13 oz/2 cups) cooked brown rice
  • 4 nori sheets
  • ½ avocado, sliced
  • 1 Lebanese (short) cucumber, sliced lengthways into eighths
  • ½ carrot, sliced lengthways into thin sticks
  • 2 spring onions (scallions), halved lengthways

Method

  • Combine the tamari, lime juice, ghee and 1 tablespoon of the tahini in a bowl. Add the tempeh and set aside to marinate for 10 minutes. 
  • Remove the tempeh from the marinade. Heat a dry frying pan over medium heat and pan-fry the tempeh until golden
    on both sides. Cut into thin strips and set aside.
  • Combine the rice with the remaining tahini. Lay a nori sheet shiny side down on the bench. With wet hands, take a quarter of the rice and press it evenly over the nori sheet, leaving a 3 cm (1¼ inch) border along the top side. Lay a quarter of the tempeh, avocado, cucumber, carrot and spring onion on top. Moisten the top edge of the nori with water and roll up securely. Repeat with the remaining ingredients.
  • Cut each roll into four pieces and serve with extra tamari.

Tuna Tikka Curry

Written by Lee on . Posted in anti-inflammatory, Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Nutrient Rich, Seasonal, Spring, Summer, Wheat Free, Winter, Yeast Free


Tuna Tikka sml

Curries are the ultimate treasure chest of medicinal spices. I tend to view them as a healing experience rather than simply a meal. There are just so many potent benefits to consuming curries regularly to view this versatile and scrumptious meal simply as fuel. This one is out of my latest book Eat Right for Your Shape.

For example, did you know that turmeric has more peer reviewed studies associated with it than almost any other ingredient? Being one of the most thoroughly researched plants ever; it’s been claimed to match the effectiveness of drugs including statins like liptor, corticosteroids, antidepressants, anti-inflammatories, and drugs for chemotherapy and diabetes. 

This exotic seafood curry also extends on the medicinal benefits with its emphasis on omega-3 fatty acids in tuna. 

Tuna’s high levels of omega-3’s help to reduce the common excess of omega 6 fats in the standard western diet; minimising cholesterol in the arteries and blood vessels and contributing to a healthy circulatory system. 

Omega-3’s are also incredibly important for brain health and function; improving mental health and focus. Tuna is also a beautiful ingredient for anti-ageing and improving skin elasticity and integrity. Just be sure to source wild caught and sustainably sourced tuna wherever possible.

Fragrant Fish Stew

Written by Lee on . Posted in Ayurveda, Blog Dinner, Blog Lunch, Gluten Free, Nutrient Rich, Seasonal, Spring, Summer, Wheat Free, Winter

Fragrant Fish Stew sml

Seafood is something that we all need to eat more of, but can be a terribly off putting experience if it isn’t cooked properly, isn’t selected as fresh as possible, or has been repeatedly presented with little creativity or complimentary flavours. 

Fish is in fact an extremely versatile protein that can be such a pleasure to eat. You just need a few different recipes that will allow this superfood ingredient to shine in different ways. This fragrant fish stew is one of them and it's one of my favourite recipes from my new book Eat Right for Your Shape.

Fish is a wonderful source of protein, omega 3 fatty acids and iodine; two essential nutrients that Western populations are generally lacking. The DHA fats within seafood are very important for brain health and mood; and it’s believed that most adults in the West are lacking in DHA’s and don’t even know it! It’s frightening to imagine how vast an impact this deficiency could be having on our productivity, focus and general mental health.

Chai Creme Brûlée

Written by Lee on . Posted in Autumn, Ayurveda, Blog Breakfast, Dessert, Heal Your Gut, Seasonal, Spring, Summer, Winter

Chai Creme Brule sml

I can’t imagine a more comforting way to end the day than tucking into a gorgeously sweet crème brûlée. Sitting alongside my spiced poached pears with orange, it's a recipe taken from my new book Eat Right for Your Shape.

After that initial crack of the spoon hitting the caramelised roof of candied sugar, the dreamy smoothness of what lies beneath is a moment of pure indulgence. 

If you’re having a big week of work, study, or managing a family, this ayurvedic treat would be the ultimate reward following a post-dinner Epsom salts bath with calming essential oils. And if I haven’t tempted you quite yet, there’s even more to celebrate in this delectable dessert. This isn’t your ordinary crème brulee laden with refined sugar and cream. 

Some savvy switches have been made to make it allergy friendly and a balancing source of nutrition for pitta and vatta dosha’s.

Pitta’s who are governed by the elements of fire and water will benefit from the cooling qualities of coconut cream that will help to pacify a tendency towards heat imbalance driven problems including fever, inflammation and skin troubles like eczema. Although pitta’s should normally avoid oily foods, coconut products are the exception due to their cooling and soothing nature.

If you’re a vata- governed by air and ether elements; you’ll find that your creative, contagiously energetic energy can quickly become imbalanced; bringing a fast shift to worry, anxiety, dry skin and hair, and muscular aches and pains. 

Coconut bark with rosewater, pistachios and raspberries

Written by Lee on . Posted in Blog, Blog Snacks, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

 

Coconut Bark smlLove is in the air. Everywhere I look around...

Need a little something for Valentines Day?  Why not try my sweet coconut bark recipe, a wonderful edible gift for you to make for your valentine.

I believe that the enjoyment of food should extend far beyond the taste and physical pleasure of eating- but should be a joy and meditative experience to select, prepare, revere in the aromas and the visual beauty of the creation as well.

Seasonal, mindful food preparation will bring an incredible sense of grounding into your life, a smile on your face and love in your heart.  

Having a kitchen full of aesthetically beautiful, colourful snacks is something that can transform the little moments of your day into times of self-honour and indulgence.

This sweet and nourishing bark will hit all the points of pleasurable eating right through from the ingredient selection to the moment of savouring.

There really is something special about this sweet treat, it’s almost too beautiful to eat with its vivid colourful hues of red raspberries and glowing green pistachios and a sprinkling of rosewater, the flower of love.

Rosewater has been known to protect skin from infections, soothe the skin and create a lovely pH balance. If you want to find out more about the benefits of Rose Water, be sure to check out this link here

This wholesome snack is also Ayurvedically designed; a perfect summer morning tea or light dessert to pacify the doshas of vata or pitta and comes from my new book Eat Right for Your Shape.

If you’re feeling anxious, with scattered thoughts, you’re vata may need some balancing. The density of healthy coconut fats in this bark will help to ground you physically and have a flow on effect to your fleeting mind and emotions. It will help to calm and balance your quickened energy, leaving you in a state of calm focus.

If you’re the fiery pitta type, with a strong desire to debate and argue and with a tendency to become hot, angry or agitated- especially in the summer heat; you’ll also benefit from the cooling effects of the coconut and the soothing, balancing effects of aromatic rosewater.

On top of the dosha pacifying qualities, your body will revere in the delivery of a potent punch of antioxidants including vitamin C, quercetin and gallic acid from raspberries that help to fight against cancer, heart disease and the signs of ageing.

Serve this stunning snack presented on your prettiest platter. It’ll make you and your partner feel like royalty- even if just for the few minutes (or seconds) it will take you both to enjoy it!

Broccoli Bhajis + Chia Jam and Carrot and Beetroot Raita

Written by Lee on . Posted in Autumn, Blog, Blog Dinner, Blog Lunch, Blog Snacks, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

Brocoli Baji sml

If you're not familiar with the bite-sized Bhaji, it's a well-loved street food in India that's typically spicy. It's similar to a fritter- traditionally served on top of meals as a crunchy addition, but has also become appreciated on its own as a delicious snack enjoyed at Indian festivals, as a starter before meals, and as a comfort food during monsoon season served with a cup of steaming tea and a smile.

This crunchy golden bhaji is a recipe straight out of the pages of my new book Eat Right for Your Shape, based on Ayurvedic principles, and the dish differs from its traditional counterpart with the exclusive use of gluten free ingredients, minus the typical excess of hot spices.

The absence of spicy heat makes it the perfect snack to balance out the Pitta dosha which is commonly fiery and 'hot' in its inherent characteristics of competitiveness, irritability, and the physical symptoms of skin rashes, inflammation and hypertension when in an unbalanced state.

My version will also be seen majoring on the superstar ingredient; broccoli. Broccoli is an excellent source of vitamin C, folate, vitamin K and chromium. It's also high in fibre to aid in detoxifying the digestive system. As broccoli contains subtle bitter qualities that mimic the energy of air and ether; the effect on the fiery pitter is one of lightening, refreshment, toxin removal and cleansing. 

The combination of the chickpea flour and brown rice flour makes a coating of complete protein; transforming it into a snack that'll fill and satisfy your hunger for longer, as well as stabilising blood glucose levels. 

Enjoy these brilliant bhaji's warm as a light meal or snack served with my chia jam and carrot and beetroot raita.

Ingredients:

Serves 4 

  • 300 g (10½ oz/2½ cups) besan (chickpea) flour
  • 2 tablespoons brown rice flour
  • pinch of bicarbonate of soda (baking soda)
  • Himalayan salt, to taste
  • 500 ml (17 fl oz/2 cups) filtered water
  • extra virgin coconut oil, for shallow-frying
  • 120 g (4¼ oz/2 cups) broccoli florets

Chia jam and Carrot and beetroot raita, to serve (recipes below)

Method

  • Sift the flours, bicarbonate of soda and salt into a medium bowl. Gradually add the water, stirring well to avoid lumps.
  • The mixture should have a smooth, paste-like consistency.
  • Heat some coconut oil (about 4 cm/1½ inches deep) in a medium, heavy-based saucepan over medium–high heat. Once the oil is hot (a small broccoli floret should sizzle and float), working in batches, dip the broccoli florets in the batter to coat well. 
  • Drop into the pan and cook until crisp on all sides. Lay on paper towel to drain off any excess oil while you cook the next batch.

Chia Jam

Serves 4

This natural, sugar-free jam suits all doshas. Fruit jams are delicious, but obtaining the desired consistency and firmness usually requires a large quantity of white sugar. This recipe uses chia seeds to create a perfect consistency, and rice malt syrup to add sweetness to the apple and berries. Delicious on its own, it can be used as a topping for pancakes – or a dollop added to the mixing bowl will sweeten up cakes, and a spoonful added to the pan will highlight curries.

Ingredients

  • 1 apple, cored and grated
  • 125 g (4½ oz/1 cup) mixed berries
  • 250 ml (9 fl oz/1 cup) filtered water
  • 90–120 g (3¼–4¼ oz/¼–1⁄3 cup) rice malt syrup, to taste
  • 35 g (1¼ oz/¼ cup) chia seeds

Method

  • Combine the apple, berries, water and rice malt syrup in a small, heavy-based saucepan over medium heat and bring to the boil.
  • Reduce the heat to low and simmer for 20 minutes or until the consistency is thick.
  • Remove from the heat, stir through the chia seeds and transfer to a sterilised jar.
  • The jam will keep in the fridge for 5 days.

Carrot and Beetroot Raita

Serves 3–4

  • 520 g (1 lb 2½ oz/2 cups) sheep’s milk yoghurt
  • 1 raw beetroot (beet), peeled and grated
  • 1 carrot, grated
  • 1 onion, finely chopped
  • 1 small capsicum (pepper), finely chopped
  • 1 garlic clove, crushed
  • 1 teaspoon ground cardamom
  • Himalayan salt, to taste

Method

  • Combine all the ingredients in a large bowl by mixing gently with a spoon.
  • The raita will keep in an airtight container in the fridge for 3–4 days.

Happy Cooking 🙂

Lee x

Eat Right for Your Shape Video

Written by Lee on . Posted in Blog, Videos

I've put together a little video for you, it's just me, no filters, no makeup, no spicy effects or souped-up editing.  

I'm feeling relaxed at home in my kitchen and I'm talking about my new book Eat Right for Your Shape. I hope you'll like it!

This book takes a fresh look at the ancient healing system of Ayurveda and applies it to the way we eat and live.

It's been cooked up in the Ayurvedic kitchens of Kerala, where I spent time last year studying Ayurvedic nutrition and cooking and getting my head around the doshas and supercharged ingredients.

If you want to learn more about the book and see photos of the recipes you can go here.

Or you can click on the video below to hear me talk more about my philosophies behind the book.

If you'd like to buy a copy click here and you'll receive The Renewable Table eBook as a gift.

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