Recipe: Winter Kitchari with Spinach

This is a good recipe, especially for vata season, and not complicated

Debbie's Winter Kitchari with Spinach

(loosely adapted from World of the East: Vegetarian Cooking by Madhur Jaffrey)

½ c whole mung beans, soaked for at least 1 hour, rinsed and drained

(Note:  Although split mung beans are easier to digest which is why they are used for cleanses, whole mung are heavier and good for the cold, unsettled weather of the vata season.  Whole mung are also easier to find as most health food stores carry them.)

½ c basmati rice, soaked for 10 to 15 minutes, rinsed several times and drained (may use brown basmati rice)

1 to 2 t ginger, grated

a small piece of kombu (seaweed), several inches long

 About 4 c water

¾ to 1 t salt

3 to 4 cups chopped fresh spinach

1 to 3 T ghee (may substitute coconut oil)

½ t black mustard seeds

1 medium shallot, cut in half and sliced into slivers

1 t ground cumin seeds

2 t ground coriander seeds

½ t turmeric

a few pinches of hing (asoefetida)

pinch of cayenne

freshly ground black pepper (8 or more twists)

Chopped cilantro for garnish

Put the drained mung beans in a heavy pot and add water. Bring to a boil, cover partially and simmer for a few minutes.  Add drained rice, ginger, kombu and ½ t salt and simmer partially covered for 10 minutes.  Then cover completely and simmer for 15 to 20 minutes more.  Then add the spinach, cover and cook for about 10 more minutes.

While the spinach is cooking heat the ghee in a small skillet.  When hot, add the mustard seeds and then the shallot.  Stir occasionally, until the shallot begins to turn brown.  Then add all the spices and ¼ to ½ t more salt.  Stir for 1to 2 minutes and then add to the rice and dal mixture.  Mix  well and cook on low heat for another minute or 2, stirring frequently.     Garnish with cilantro and serve.

Serves 3 to 5.

Thanksgiving poem and Cranberry Apple Chutney Recipe

As many of us re-group after the election season, we must take time to nurture ourselves to maintain our vitality and strength for whatever work lies ahead in our lives and communities. Thanksgiving gives us an opportunity to remember that our lives are precious and to take time to contemplate on that for which we are grateful.

 

Here is one of my favorite poems about gratitude for the Thanksgiving season.  Also below is a yummy cranberry apple chutney recipe that we made at my recent cooking workshop, and I plan to make it for Thanksgiving dinner.  Enjoy!

Happy Thanksgiving!

 

From the book Life Prayers:

 

I send prayers of gratitude to all

that has given of itself on this day.

The strong beans, and the hardy grains,

the beautiful leafy green plants and the sweet juicy fruits.

I thank the sun that warmed and vitalized them,

     just as it does me,

and the earth that held and nourished them, as it does me,

and the waters that bathed and refreshed them, as they do for me.

I thank the fire that transformed them,

just as I wish to be transformed by the fires of Spirit.

I thank the hands that grew and prepared this food,

just as I thank all those that have touched me in so many ways.

                                                                            --Sedonia Cahill

 

 

 

Cranberry Apple Chutney

½ t mustard seeds

2 t ghee

1 cinnamon stick

4 to 5 T raw sugar

¼ to ½ t salt

¼ t freshly ground black pepper (about 20 twists) or ¼ t cayenne

¼ c apple cider vinegar

¼ to ½ c water

1 t peeled and grated fresh ginger

1 ½ c cranberries, cut in half

1 apple, cored, peeled and chopped

Heat ghee in small saucepan over medium heat. When hot add mustard seeds. After they pop add cinnamon stick, sugar, salt and black pepper. Then add the vinegar and ¼ water. Grate in the ginger, stir for a few seconds and cook for about 5 minutes, uncovered. Then add the apple and cranberries and cook on medium heat for 5 more minutes, stirring frequently. Turn heat to low and simmer partially covered for about 15 minutes more until the chutney is thick, stirring frequently. Turn off heat and cover. Let sit for 5 minutes. Transfer to a bowl and cool to room temperature.

 

 

On Turmeric

There have been no posts for awhile because my husband and I were on a whirlwind trip to Malaysia, Singapore and Japan with Anna and Xin, meeting and visiting with my daughter-in-law’s family.

One of her aunts in Kuala Lumpur, who is a marvelous cook, has a turmeric plant.  She dug some up and gave it to me.  Attached is a picture of the plant and the fresh turmeric root.

 

Here are some of the benefits of this wonderful super spice and a few remedies you might want to try.

 

The active ingredient in turmeric, curcumin, has strong antioxidant and anti-inflammatory properties.  Turmeric is a natural antibiotic and it also strengthens digestion and improves intestinal flora.  Its immune supporting properties make it especially good for people who have chronic weakness or are ill.   It supports healthy liver function by detoxifying the liver and purifying the blood.  

Much research is being performed on the healing qualities of turmeric.  It has strong anti-cancer properties and has been shown to shrink tumors  and inhibit the spread of cancer cells.  Its anti-inflammatory properties can help reduce the pain from arthritis.  It is also helpful with reducing artery clogging cholesterol and with lung related conditions like asthma and bronchial congestion.   For sore throat, you can gargle with a mixture of 1/4 to 1/2 t of turmeric and 1/4 to 1/2 t sea salt in 3/4 to 1 cup of warm to hot water.

 

Applied externally as a paste, it can help with skin conditions like rashes, acne, itching, wrinkles, bruises, and wounds. For example to stop bleeding, you can mix it with raw honey.   For itching, you can mix it with a little neem oil.  To help reduce wrinkles try this: mix 1/2 chickpea flour (available at Indian grocers) with 1 1/2 T of turmeric.  When ready to use mix 1 T of this mix with 5 drops of an odorless oil. Add enough water to make a paste.  After pulling your hair back, spread the mixture over your face and neck (do not get too close to your eyes).  Let it sit on your face until it dries, about 15 minutes, and then wash it off.  Recipe from Healing Spices by Bharat B. Aggarwal with Deborah Yost.

 

 

As such an amazing spice, turmeric should be a main stay in our diet.  Just about every Indian recipe contains turmeric.  You can add it to a little ghee and cook rice or any vegetable in it or cook it with eggs.  It helps digest proteins, so it can be used in all dal or bean dishes.   I also use it in my night time milk drink.  Turmeric is available here mostly in powdered form, and that is the easiest way to use it.

 

 

Fall Cooking Workshops

Come to a Fall Cooking Workshop and learn about delicious foods to prepare to help us stay healthy in this season!  As usual, you will learn about Ayurveda as we cook the food and then all eat together in a fun and collegial setting.

One date is set:  Sunday, October 23rd, from 2 to 5 pm.
Please send me an Email at dhelfeld@starpower.net to reserve your space.   Cost is $45 per person.

If you cannot make the October date, there will be another one either on Sunday, November 13 or Saturday the 19th.  Let me know if you are interested in a November workshop.

Okra with Onions recipe

In the mid-Atlantic region now is the time for fresh okra which is available at all the farm markets.  If you wash the okra whole, and pat dry before you cut it, it will not get slimy.
This recipe is delicious and simple to make.

Okra with Onions

(Adapted from Ayurvedic Healing Cuisine by Harish Johari)

Johari's basic soaked masala

½ c water

1 t ground turmeric

1 t ground coriander

2 to 3 T ghee

2 large onions, chopped

1 medium to large clove garlic, chopped fine

10 to 12 oz fresh okra, washed while whole and then cut into lengthwise strips

1 t salt

½ t mango powder (available at Indian grocery stores)

1 small to medium tomato, chopped. Use 2 tomatoes if you do not have the mango powder.

Combine the ingredients for the masala, let stand for 5 minutes and then stir into a thin paste and set aside.

In a heavy pot, heat the ghee over medium heat. Saute the onions for about a minute and then add the garlic, and cook until onions are golden brown. Add the soaked masala and cook for several minutes, stirring frequently. Stir in the okra, salt, mango powder and tomatoes. Cover and cook over low heat for about 15 to 20 minutes. Check periodically, stir and add a little water if necessary to prevent sticking.

Serves 4-5 along with other dishes like rice and dal.

Foods to Favor in the Summer

In the heat and humidity of  summer, we want to favor foods and drinks that keep us calm and cool.  This is the time of year to eat salads and the bounty of fresh local fruit available at farmers' markets.

Some general guidelines are to eat fruit as snacks between meals and not as part of the meal.  Drinks should be cool but not ice cold. Of the 6 tastes favor sweet like rice, wheat and sweet fruit, bitter like lettuce and other greens and astringent like most lentils and beans and cabbage family vegetables.  Reduce consumption of pungent, sour and salty foods.  Pungent includes all hot peppers, mustard and raw onions, and sour includes vinegar, lemons, and hard cheeses.

Good vegetables for the summer include: cabbage, broccoli, green beans, zucchini and other summer squashes, lettuces, greens and cucumbers.

Good fruits are those that are sweet and ripe: berries, melons, avocados, sweet plums and apricots, apples and pears.

Some dairy products are good like whole milk, ghee and soft cheeses.

Eat whole grains that are light like white basmati rice and quinoa.  Oats and wheat are beneficial as well.

Summer seasonings that are especially beneficial are mint, coriander (both the seeds and fresh which is also called cilantro), fennel, cardamom, saffron, turmeric, tarragon and vanilla.

An especially refreshing drink for the summer is Hibiscus Mint Tea.  The recipe is in the "recipe" section of my blog.