Mung bean soup

Mung Bean Soup

In Ayurveda mung beans are highly revered as they are full of goodness, are easy to digest and they are brilliant at drawing energy downwards to assist in digestion – great for those struggling to eliminate. 

You can also make this into my favourite, Pea and Mint soup by adding frozen peas and plenty of chopped fresh mint to taste. 

For 3 servings

Ingredients

• 1 cup of whole green organic mung beans soaked overnight or for at least 4 hours

• 1 cup of mixed and chopped veg such as peas, broccoli, carrots (optional)

• 1 cup of green leaves such as spinach or chard (optional)

• 2 litres of water approx.

• 1 tbsp of coconut oil or ghee

• 1tsp turmeric powder

• 1-2 tsps of garam masala (go easy if your pitta is strong.

• 1/4tsp of asafoetida (hing)

• 1tbsp fresh root ginger grated

• 2 cloves of garlic (again go easy if pitta strong and mind already agitated)

• Salt and pepper

• Vegan stock

• Freshly chopped herbs such as mint, basil, coriander etc to serve.

Method

• Heat the coconut oil/ghee in a large saucepan and add all the spices and stir until the aromas are released – be careful not to burn!

• Drain, rinse and add the mung beans and stir until they are coated with the spices.

• Add the water and bring to the boil, boil uncovered for 5 minutes stirring occasionally.

• Reduce the heat to low, add veggies and cover, leaving the lid slightly ajar. Cook until tender, approx. 20 minutes. 

• Add greens, grated ginger, stock and salt and pepper to taste and return to the heat for 5-10 minutes until beans are soft. Please note that adding salt earlier will make the beans take longer to cook. 

• Serve hot with any further fresh herbs. You can also blend for a creamy consistency. 

Delicious dairy-free chocolate biscuits

A healthier option for a sweet treat!

Ingredients

175g organic oats

60g organic sunflower seeds

20g organic cocoa powder/cacao powder

40g organic coconut sugar

100ml organic maple syrup

65g melted dairy free butter or 65ml coconut oil

Method

• Preheat the oven to 180c/160c fan and line two baking trays with parchment paper

• Blitz the oats and sunflower seeds together in a food processor until you have a flour like consistency

• Tip the mixture into a large bowl and stir in the cocoa or cacao powder and sugar followed by the maple syrup and melted butter or coconut oil

• Combine the ingredients into a firm ball and leave in the fridge for 15 minutes

• Then use your hands to make small golf size balls of mixture which you can place on the baking tray and use a fork to gently push down on the ball to create a biscuit shape

  (The other option is to place parchment paper over the mixture and use a rolling pin to flatten it before using cookie cutters. I don’t find this works so well)

• Bake for 11-12 minutes before leaving them firm up on the trays before transferring to a wire rack to cool

  This recipe has been inspired from The Good Stuff by Lucinda Miller.

Balancing miso noodles

A yummy recipe to balance all the festive food!

Ingredients

4 cups of filtered water

8oz organic tofu cut into cubes

2 cups of chopped veg including some green leaves, such as sea beet (which you can forage at Saints and L’Eree), spinach, chard or kale

½ cup of sea veg, wakame works well

2 handfuls of organic rice noodles

2 tbsp of organic red or white or brown miso

Method

• Bring the water to boil in a large saucepan;

• Add the tofu, chopped veg and sea veg;

• Reduce heat to medium and simmer, covered, for about 10 minutes

• Meanwhile, prepare the noodles and add for the last minute of cooking

• Prepare the miso by mixing it in a bowl with some hot water (not boiling) to make a paste. Add to the soup and stir before serving.

  • Please note that you shouldn’t boil miso as this kills the enzymes

This recipe has been inspired from The Everyday Ayurveda Cookbook by Kate O’Donnell

Vata-balancing overnight oats

This is a very easy recipe to make in advance and can stay in the fridge for a few days. Can be helpful during this Vata time of year, might well help if suffering with constipation. Go easy if suffering a Pitta imbalance.

Ingredients

½ cup of organic rolled oats

½ cup plant-based milk

1 tbsp of chai seeds/pumpkin seeds/sunflower seeds

1 tbsp of maple syrup, date syrup or honey (avoid honey if on a Pitta reducing diet)

Vanilla extract to taste

Method

 Mix all the ingredients together in a glass container (straight into a jar which you can take with you to work etc). Cover and refrigerate overnight. You can always top with toasted nuts (avoid cashew and Brazil if on a Pitta reducing diet)

Pea and mint soup recipe

This is a really yummy and gentle soup for the digestive season that leaves you feeling clean on the inside.

Ingredients

1 tablespoon of ghee or coconut oil

I small onion or leek chopped

1/4tsp of turmeric powder

Ground pepper and salt to taste

2-3 cups of garden peas (frozen is fine)

1 litre of vegetable stock

Handful of fresh chopped mint

Handful of shredded spinach, chard or kale

Method

• In a saucepan over a medium heat, heat the ghee/coconut oil and add the onion/leek, turmeric and ground pepper, and saute gently until the onion/leek is translucent.

• Add the peas and stir until coated with the oil and spice.

• Add vegetable stock and bring to the boil

•  Simmer with lid on for ten minutes

• Add the mind and green leaves and heat on low for another minute or so, until the greens have wilted.

• Blend with a stick blender or in a Vitamix and season to taste.

Warm & nourishing Ayurvedic recipes

Rice porridge

A warm & nourishing breakfast

Ingredients

2-3 servings

1/2cup of white or brown basmati rice

1/2 cup coconut milk

salt

stick of cinnamon (small)

sugar or maple syrup as necessary

dry fruits

almond flakes

1. Cook the rice and cinnamon with 3 cups of water until it becomes soggy

2. When the rice grains are very soft, add milk and stir continuously until the milk boils

3. Mix sugar/maple syrup, almond flakes and a few dry fruits (if they are pre-soaked much better)

   If you prefer more liquid form, add a little more hot water. If you prefer semi solid, keep on fire until it becomes thicker.

Coconut butternut squash

Ingredients

1 medium-sized butternut squash cut into pieces

1 can of coconut milk

2 cups of water/stock/broth

1 tsp of cinnamon

1/4tsp of nutmeg

1/2tsp of salt

Freshly chopped coriander to serve

1. Heat oven to 350f

2. Roast squash for approximately 30 minutes and then leave to cool slightly

3. Warm coconut milk and water/broth/stock in a large saucepan over a medium heat. Add the roasted squash to the pan along with the spices. Bring to the boil and then lower heat and simmer for 5-10 minutes. 

4. Remove from the heat and blend until smooth and creamy.

5. Season with salt and pepper

Sing's nutty granola recipe

Sing has very kindly agreed that I can share this recipe with you. It is brill for those of you navigating a Vata imbalance - more on this in one of my next newsletters so sign up for those if you haven’t already. Just go easy on the nuts and seeds.

This is a treat for those of you following a pitta reducing diet, but please avoid the honey using maple syrup instead and focus on almonds, walnuts and hazelnuts, avoiding cashew and brazil nuts.

If you are reducing kapha, just be mindful of its yumminess…and have with milk, avoiding yogurt.

It is very satisfying to make, full of prana and love, go organic if you can to reduce toxins - you can really taste the difference in comparison to those processed in a factory…

Ingredients

• 50ml coconut/vegetable oil

• 75ml agave syrup, maple syrup or clear honey - use agave or maple syrup if vegan

• 400g porridge oats - use gluten-free oats if required

• 150g mixed seeds and nuts

• ½ tsp ground cinnamon

• ½ tsp fine sea salt

• 100g sultanas, raisins or dried cranberries and coconut flakes (or any dried fruit of your choice)

What to do

• Heat the oven to 180°C, fan 160°C, gas 4. Mix the oil, syrup or honey and vanilla together in a large bowl.

• Add the oats, seeds, spices and salt to the bowl. Mix well so everything is coated, tip onto 2 large baking trays and spread out evenly.

• Bake for 25-30 minutes, stirring halfway through, until golden, crisp and smelling toasted. Add the flaked coconut and dried fruit to the granola, and bake for 2 more minutes. Leave to cool.

• Store in an airtight container for 2-3 weeks - good luck with that, doesn’t take long for it to be eaten in our house!

Thank you Sing, really lovely recipe and I am grateful to share.

x

Emma's yummy flapjack recipe

Many of you have asked for this recipe, having sampled a yummy flapjack at one of the attunement sessions.

These are especially great for children, supporting them during the kapha stage in their lives, when they need good solid food, but also for any of you needing some grounding.

Recipe

Ingredients

300g of dairy-free marg

200g of organic coconut sugar/demerara sugar

300g organic oats

100g organic desiccated coconut (optional)

50g organic cocoa powder 

Extras: You could add nuts, seeds and dried fruit. You can also make without the cocoa. 

Method

1. Melt marg in a saucepan and add the sugar into the melty liquid goodness

2. Mix oats, desiccated coconut and cocoa powder in a large bowl

3. Add melty liquid goodness and mix again into even more of a chocolate melty goodness!

4. Oil a baking tray and pack the mixture into it, and pop into a pre-heated oven at 160 degrees for 15 minutes. Leave to completely cool before cutting into bits and enjoying!