Spiced Peach Lassi

'Tis the height of peach season, and this recipes is a delightful way to partake. Slightly sweet, tart, cooling, and very nourishing, it's sure to please any palate.

This recipe was inspired by FeedMePheobe.com.

Ingredients:

2 ripe yellow peaches, halfed and separated from their pits (discard the pits) 1/2 cup full fat plain Greek yogurt 1 pinch either powdered cardamom or cinnamon *1 tablespoon honey or organic maple syrup, optional 1/4 cup coconut milk, coconut water, or water 1 drop doTERRA wild orange or tangerine essential oil 4 ice cubes

  • 2 ripe yellow peaches
  • 6 ounces non-fat plain Greek yogurt
  • 1 tablespoon honey or organic maple syrup
  • 1/4 cup coconut water, coconut milk, or water
  • 2 ice cubes

Instructions

  1. Cut each peach in half lengthwise and twist apart so the stone is exposed. Roughly chop the peaches and discard the stone. Add to a food processor or blender along with the remaining ingredients.
  2. Puree until smooth. Divide between two glasses and chill until ready to serve.

- See more at: http://feedmephoebe.com/2013/07/the-balanced-diet-peach-lassi/#sthash.vOi999tA.dpuf

  • 2 ripe yellow peaches
  • 6 ounces non-fat plain Greek yogurt
  • 1 tablespoon honey or organic maple syrup
  • 1/4 cup coconut water, coconut milk, or water
  • 2 ice cubes

Instructions

  1. Cut each peach in half lengthwise and twist apart so the stone is exposed. Roughly chop the peaches and discard the stone. Add to a food processor or blender along with the remaining ingredients.
  2. Puree until smooth. Divide between two glasses and chill until ready to serve.

- See more at: http://feedmephoebe.com/2013/07/the-balanced-diet-peach-lassi/#sthash.vOi999tA.dpuf

Method:

Place all of the ingredients in a high speed blender and puree until smooth.

Pour into a glass or two and enjoy!

Benefits:

Cardamom: This spice is an excellent source of iron and manganese, making it a rock star for blood and cellular regeneration. It also contains significant amounts of riboflavin, niacin, vitamin C, and can be used as an anti-spasmodic and digestive aid. Great for the belly AND the heart. See here for more health benefits and nutritional info.

Coconut: Coconut is highly nutritious, rich in fiber, vitamins, and minerals. Both modern and traditional medicine have recognized coconut as having antiviral, antibacterial, and antifungal properties. Meanwhile coconut provides a nutritional source of quick energy, and can be used to enhance endurance and physical performance. Coconut is also soothing to the digestive tract, and aids in absorption of other nutrients within the body. See here for more health benefits and nutritional information.

Peach: Peaches are high in a number of nutrients such as niacin, thiamine, potassium, and calcium. They are also high in beta carotene, an antioxidant that converts to Vitamin A (which is essential for healthy hearts and eyes). Some say the darker the peach’s color, the richer it is in Vitamin A. The antioxidants may also help in maintaining healthy urinary and digestive functions. Eastern cultures consider peach tea as a powerful kidney cleanser and is used in detoxification. See here for more health benefits and nutritional information.

Greek Yogurt: Greek yogurt is a thicker, creamier version of "regular" yogurt that boasts high protein, healthy bacteria which support healthy gut flora, and is a good source of calcium. It's a versatile addition to your diet and can replace higher fat dairy products. See here for more about the nutritional info and health benefits of yogurt.

Wild Orange Essential Oil: Wild orange essential oils is anti-bacterial, anti-depressant, anti-fungal, anti-inflammatory, antioxidant, antiseptic, and carminative (expels gas from the alimentary canal, relieving colic and spasmodic pain of bowels). It is also a digestive aid, a gentle sedative, and is hugely mood uplifting. See here to learn more about doTERRA essential oils.

 

 

Warm Pickled Beet Salad with Goat Feta

Cleanse your blood and please your palate with this tasty pickled beet salad!

This recipe was inspired by A Thought For Food.

February marks the last bit of winter. In Ayurveda it is "kapha" season, which means that our digestion and our bodies might feel sluggish. It's an important time to start to boost our metabolism of fat in preparation for spring cleansing. So in order to assist our gall bladders and livers rev up their fat-busting super powers, we should favor natural cleansers such as vinegar, lemons, beets, kale, and beans.

Beware of too much dairy this time of year, as it can keep our systems slow and sludgy. If you're going to partake, then try to include goat dairy, as it is generally easier on the digestion than most cow dairy.

In terms of seasonal eats, there's not much growing outside in February, so it's nice to have stocked up on some canned or pickled items (I just learned how to make pickled beets in November...Thanks Tamlin!). And folks who are fortunate enough to have a greenhouse or cold frame might have some greens growing. So thus was born this warm pickled beet salad with arugula and goat feta. Feel free to add whatever kinds of herbs to your vinaigrette that sound tasty. I personally liked the basil/mint combo, but get creative and enjoy!

Tamlin and me, having a domestic goddess day in our frilly aprons. She taught me how to can beets. So fun!

Ingredients:

1 Pint jar of pickled beets (or you can just roast or boil 4 beets that have been trimmed, peeled, and sliced into rounds) 1/4 Cup extra virgin olive oil 2 Tablespoons ghee 3 Tablespoons red wine vinegar 1 Clove garlic, minced 1/2 Teaspoon ground allspice Salt and pepper 1/2 Drop doTERRA basil essential oil 1/4 Cup chopped mint, or 2 tablespoons dried mint 1/4 Cup chopped basil, or 2 tablespoons dried basil 1 Small red onion, thinly sliced into rounds 4-6 Cups arugula (you can use spinach or watercress in its place too...) 1 Cup goat feta cheese, crumbled

Method:

Drain the pickled beets. (If using fresh beets, roast or boil them to your liking, skin, and slice them into rounds, and allow them to cool a bit.)

In a small bowl whisk together olive oil, vinegar, garlic, allspice, salt and pepper to taste, the mint, the basil. Then dip a toothpick in the doTERRA basil oil and stir it into the mixture.

Heat a medium saute pan over medium heat, add the ghee, and the onions. Allow the onions to brown, then add the pickled beets. Saute them together for a few minutes until sufficiently warmed. Add a bit of the dressing mixture into the pan to coat the beets and onions.

Toss the arugula in remaining dressing. Put it into serving bowls (2 for a meal-sized salad, 4 for an app-sized salad), then adorn each bowl with a bit of the beet onion mixture.

Crumble some goat feta atop each one. Serve and enjoy!

Benefits:

Arugula: Arugula is a rich source of folate, Vitamin A, Vitamin K, and B-complexes (such as thiamin, riboflavin, niacin, vitamin B-6, which are essential for optimum cellular enzymatic and metabolic functions). This is a low-cal lettuce leaf that packs a nutritional wallop, so don’t be afraid to ask for a second helping! See here for more health benefits and nutritional information.

Basil: Basil contains flavanoids called orientin and vicenin, which protect us at a cellular level. It also has anti-bacterial and anti-inflammatory properties. Basil is also high in vitamin K, so is great for our blood health. See here for more health benefits and nutritional information.

Basil Essential Oil: Basil has powerful anti-infectious, antibacterial, anti-inflammatory, antispasmodic, antioxidant, and antiviral properties. It can be used to boost alertness and concentration, ease anxiety, nervous depression, headaches, mental fatigue, and insomnia. See here to learn more about doTerra essential oils.

Beet: A great source of phytonutrients called betalains, which provide antioxidant, anti-inflammatory, and detoxification support. They are also an excellent source of folate, which is a crucial nutrient especially for those who are (or are looking to get) pregnant. They are also very high in manganese and fiber. These root veggies contain nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer. See here for more health benefits and nutritional information (raw) (cooked).

Ghee: A favorite among Ayurvedic practitioners, said to help cure ailments from tight muscles to memory loss. Ghee is essentially clarified butter that has been separated from the milk solids and saturated fats. I highly recommend replacing your regular butter with this. Read up on the health benefits and nutritional information.

Peppermint: Peppermint is a good source of vitamins C and A, as well as manganese and copper. It is also great for the digestion and has antimicrobial properties. See here for more health benefits.

Baked Grapefruits with Honey, Ginger, and Cardamom

Shake off the January "Blues" with this enlivening, fat-burning snack!

This recipe was inspired by Joyful Belly Ayurveda and More than Paleo.


Oh baby, it's cold outside. Frigid temperatures and overload of tasty treats have you feeling a little sluggish? Grapefruits are a beautiful citrus fruit that can help bring a little zest into our lives, and help get our bellies back on track. According to Ayurveda (yoga's sister science), bitter and sour are the two flavors  to favor this month, as we transition past holiday indulgence and move toward cleansing in preparation for spring. Grapefruit offers both, and is a delicious canvas for other digestive boosters such as ginger and cardamom. And an added bonus: grapefruit improves fat metabolism, and encourages bile to move through the liver for a cleansing effect. Yum yum!

Honey (local and organic if possible!) is a wonderful sweetener in small doses. Like grapefruit, it stimulates fat metabolism, so you can enjoy this combination without guilt. If using, make sure to drizzle the honey on after the grapefruits are baked. Honey is widely considered to become toxic when exposed to extreme heat.

And feel free to try other flavor combinations as well! Try it with a dusting of cinnamon and a sprinkle of walnuts for a little variety. Enjoy!

photo

Ingredients:

1 grapefruit, rinsed, sliced in half, and seeded
Pinch ground cardamom
Pinch dried and ground ginger
Drizzle of local, organic honey

Alternate topping:
Sprinkle of ground cinnamon
Handful of chopped walnuts

Method:

Preheat the oven to 400 degrees Fahrenheit
Place the grapefruit halves, rind down, on a parchment-lined cookie sheet
Sprinkle with your spices
Place the cookies sheet in the oven for 15 minutes or so
Allow to cool a smidge, serve, and enjoy!

Benefits:

Cardamom: This spice is an excellent source of iron and manganese, making it a rock star for blood and cellular regeneration. It also contains significant amounts of riboflavin, niacin, vitamin C, and can be used as an anti-spasmodic and digestive aid. Great for the belly AND the heart. See here for more health benefits and nutritional info.

Ginger: Ginger is very effective in alleviating symptoms of gastrointestinal distress such as gas, bloating, motion sickness, and morning sickness. See here for more health benefits and nutritional information.

Grapefruit: This citrus fruit is packed with Vitamins C and A. The pink varieties are an excellent source of the phytonutrient, lycopene, which has been touted for its ability to battle cancer-causing free radicals. Grapefruits also contain phytonutrients called "limonoids" which help inhibit tumor formation and growth. See here for more health benefits and nutritional information.

Honey: Often called "Nature's sweetener," local, raw, honey is a great way to add sweetness to your life. Raw honey is packed with vitamins and minerals and offers anti-bacterial and and anti-viral properties. But according to the Ayurvedic tradition, don't cook honey. Adding significant heat to honey both strips it of its vitamins, minerals, and enzymes while creating cellular toxicity. So add it to your cool dishes, or to warmer dishes AFTER they have finished cooking. See here for more health benefits and nutritional info.

Homemade Coconut Milk (and Bonus Eggnog Recipe!)

Coconut milk is an excellent base for smoothies, chai, puddings, soups, and tons of other dishes and drinks. I've been a smidge obsessed with coconut products of late (see below for "benefits" of this lovely "nut). After spending way too much money on canned coconut milk, and trying to figure out how to avoid canned foods (BPA, a pretty icky, hormone-disrupting toxin found in the lining of most cans is worth avoiding when possible. Check this out if you'd like to learn more), I realized that it would be extremely easy, healthful, and cost effective to make my own.

For those avoiding dairy and nuts, this is a lovely milk replacement, and can be used in any recipe that calls for milk. Hope you enjoy!

Ingredients:

1 1/2-2 cups shredded, unsweetened coconut 4 cups water Pinch sea salt

Other optional ingredients: 1 teaspoon vanilla extract, 1-2 pitted medjool dates 1 cup of berries of your choice 1 teaspoon honey and some spices like cardamom, nutmeg, or turmeric 1 teaspoon honey and a drop of your favorite doTERRA essential oil such as wild orange, peppermint, cinnamon, black pepper, etc.

Method:

Place all ingredients in a high speed blender.

Begin blending on low speed, then switch to high speed. Blend for at least two minutes, or until the milk is creamy.

Use cheesecloth, a nut milk bag, or a strainer to strain (collecting the pulp for future use) into a large jar.

Keep the coconut milk in the fridge for up to 4 days for best flavor and texture.

*Note: it could separate, so just shake it up before use for the best flavor and texture.

*Note: You can also heat the water (not boil!) before blending to help release the creaminess of the coconut. Try it both ways and see if you can taste/feel a difference.

*Note: You can use the reserved coconut pulp for all kinds of recipes, including smoothies, puddings, pancakes, soups, sauces, etc. Try adding it to this Blueberry Chia Pudding recipe.

To Make Raw and Dairy Free Eggnog:

Ingredients:

2 cups coconut milk

1 teaspoon organic vanilla extract

4 egg yolks (pastured farm-fresh eggs preferred)

2-4 tablespoons maple syrup

1 teaspoon ground cinnamon or 1 drop doTERRA cinnamon oil

1 teaspoon ground nutmeg (freshly grated, if ya got it)

1/8 teaspoon ground allspice

Method:

Combine all ingredients in a blender or food processor.

Process on high speed for 2 minutes until egg yolks are fully incorporated.

Serve chilled. (If you are a partaker of “spirits,” add a splash of spiced rum or bourbon.)

Add some freshly grated nutmeg on top, and voilá! Holiday cheer in a cup!

Benefits:

Coconut: Coconut is highly nutritious, rich in fiber, vitamins, and minerals. Both modern and traditional medicine have recognized coconut as having antiviral, antibacterial, and antifungal properties. Meanwhile coconut provides a nutritional source of quick energy, and can be used to enhance endurance and physical performance. Coconut is also soothing to the digestive tract, and aids in absorption of other nutrients within the body. See here for more health benefits and nutritional information.

*NOTE: Not all essential oils are created equal. I only use doTERRA because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTERRA Essential Oils are extremely potent. I’d recommend 1 drop per dish. Otherwise, just know that you will have a VERY strong-tasting snack!

Click here to learn more about doTERRA Essential Oils.

Coconut Turmeric Latte

Curl up with a mug of this spicy creamy goodness and stay well through the winter.

This recipe was inspired by my friend Julie and from Mark's Daily Apple.

The first snow has fallen on this beautiful Sunday morning, and I am inspired to stay warm and well for the upcoming holidays. The spice turmeric, commonly used in India to aid in congestion, digestion, and skin issues, is one of the magic ingredients in this immunity building elixir.

Adjust the spices to your taste. Sip a cup to bolster your health. This recipe makes enough for one.

Ingredients:

1 cup coconut milk (or almond or full fat organic cow's milk)

1/2 teaspoon turmeric

1 drop doTERRA ginger essential oil ( or 1/2-inch wide round slice of ginger root, peeled and finely chopped)

Dash of cayenne pepper

Dash sea salt

1/2 – 1 teaspoon honey or other sweetener

*Optional additions: a dash of cinnamon, cardamom, or black pepper

Method:

Gently warm the milk on the stove.

Combine the remaining ingredients in a mug.

Drizzle a tablespoon of the warmed milk into the mug and whisk until the liquid is smooth with no lumps.

Add the rest of the milk and mix well. I like to use my frother or a small whisk and whisk until it gets frothy.

(If using ginger root you can leave the pieces in the tea, or strain them out before drinking.)

Sip and enjoy!

Cinna-Milk

Warm your belly and your soul with this yummy, immune boosting elixir! This warming treat is a nice caffeine-free alternative to coffee or chai. It is warm and creamy, and offers a little boost thanks to the stimulating properties of cinnamon. Cinnamon is a known immune supporting spice that is also great for your digestion (and libido!).

Cinna-Milk is packed with "good" fat, an absolute necessity for healthy cells, and other healing properties, depending on which spices you choose to include. Try it with ginger for an extra little kick of spiciness. And don't be surprised if you find a smile passing your lips as you sip this cup of enlivening goodness. Enjoy!

Ingredients:

1-2 cups raw, whole, local, organic milk (or you can use nut, seed, or coconut milk) *Note: you can also use 1/2 milk and half water if you're worried about consuming too many calories 1 cinnamon stick 1 pinch cardamom 1 pinch nutmeg 1 teaspoon raw local honey 1 drop doTERRA cinnamon essential oil

Method:

Combine all ingredients except for cinnamon oil and honey in a small saucepan, and turn to medium heat.

Allow the flavors to combine as you gently warm the milk.

When milk is almost hot (but not boiling), turn off the heat.

Add your cinnamon oil and honey.

Whisk the ingredients together, pour into a cup and sprinkle with cinnamon.

Serve and enjoy!

Benefits:

Cardamom: This spice is an excellent source of iron and manganese, making it a rock star for blood and cellular regeneration. It also contains significant amounts of riboflavin, niacin, vitamin C, and can be used as an anti-spasmodic and digestive aid. Great for the belly AND the heart. See here for more health benefits and nutritional info.

Cinnamon: Cinnamon has long been used as a medicine. It’s a good source of manganese and calcium. It also has anti-inflammatory properties and helps to lessen unwanted blood clotting. It also has strong anti-microbial properties and help control blood sugar. The list of the powerful spice’s benefits continue, so see here for more health benefits and nutritional information.

Cinnamon Oil: Cinnamon essential oil helps to boost metabolism and digestive health. It is also a powerful antioxidant, helps support immunity, enhance circulation, strengthen libido and elevate mood. See here to learn more about doTerra essential oils.

Honey: Often called "Nature's sweetener," local, raw, honey is a great way to add sweetness to your life. Raw honey is packed with vitamins and minerals and offers anti-bacterial and and anti-viral properties. But according to the Ayurvedic tradition, don't cook honey. Adding significant heat to honey both strips it of its vitamins, minerals, and enzymes while creating cellular toxicity. So add it to your cool dishes, or to warmer dishes AFTER they have finished cooking. See here for more health benefits and nutritional info.

Local Raw Milk: This is a VERY touchy subject. So I will leave it to the professionals. See here if you’re interested in learning more about raw milk. Otherwise, good organic milk is a fine alternative.

Nutmeg: Nutmeg has been used in traditional medicines as an anti-fungal, anti-depressant, aphrodisiac, digestive aid. It is also a good source of copper, potassium, calcium, manganese, iron, zinc, and magnesium, and B-complex vitamins including Vitamin C, folic acid, riboflavin, niacin, and Vitamin A. In small doses it’s great, but don’t overdo it! This powerful spice can be toxic if consumed in large amounts. See here for more health benefits and nutritional information.

*NOTE: Not all essential oils are created equal. I only use doTERRA because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTERRA Essential Oils are extremely potent. I’d recommend 1 drop per dish. Otherwise, just know that you will have a VERY strong-tasting snack!

Click here to learn more about doTERRA Essential Oils.

Banana Spinach Lime Smoothie

Cleanse and nourish your bod with this lean, green, smoothie.

Inspired by a recipe from joyfulbelly.com

How did your belly fare after this feastful (yes, that is a new word) holiday? Lighten the load on your digestive system with this smoothie. Bananas, coconut water, and cardamom are great to calm internal inflammation, while the lime and spinach lend to purification of the body. Tired of turkey but need the protein? Add a scoop of protein powder and stay sated for hours. Enjoy!

Ingredients:

1/2 bananaa

1 cup coconut water

1 drop doTerra lime essential oil OR 1/4 lime

Plus juice of 1/4-1/2 Lime

1/4 tsp. cardamom

*Optional: 1 cup raw or steamed spinach

*Optional: 1 scoop high-quality protein powder

Method:

Put all ingredients into a blender, and blend to smithereens.

*NOTE: Not all essential oils are created equal. I only use doTerra because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTerra Essential Oils are extremely potent. I’d recommend 1 drop per dish. Otherwise, just know that you will have a VERY strong-tasting meal!

Click here to learn more about doTerra Essential Oils.

Benefits:

Bananas: These nutritional powerhouses contain oodles of potassium and magnesium and are packed with vitamins B6 and C. They promote healthy bones and heart, and are an excellent source of dietary fiber.  See here for more health benefits and nutritional info.

Cardamom: This spice is an excellent source of iron and manganese, making it a rock star for blood and cellular regeneration. It also contains significant amounts of riboflavin, niacin, vitamin C, and can be used as an anti-spasmodic and digestive aid. Great for the belly AND the heart. See here for more health benefits and nutritional info.

Coconut Water: Coconut water is perfect for replenishing simple sugars, electrolytes, and minerals within the body. It contains cytokinins with significant anti-aging, anti-carcinogenic, and anti-thrombotic properties, and is very soothing to the digestive tract. But there's so much more! See here for more health benefits and nutritional info.

Lime: Limes are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Lime Essential Oil: Lime essential oil is a powerful respiratory aid due to its anti-mucus and natural decongestant properties. It also aids in the cleansing of the lymphatic system, reduces muscle spasms and cramps, and is a proven pathogen inhibitor (think disease and cancer prevention!) See here for more information about this amazing oil.

Spinach: Spinach is a rich source of vitamin K (think blood builder/purifier!), vitamins A, C, B2 and B6, as well as manganese, folate, magnesium, iron, calcium, and potassium. Popeye apparently knew how to protect himself against inflammatory problems and oxidative stress-related issues, while promoting his cardiovascular and bone health. AND he got the girl! See here for more health benefits and nutritional info.

Kitchari Kitcharee Kitchadee

This dish is as versatile as it is nourishing. Experiment with seasonal vegetables and various seasonings to tailor it to your dosha and taste preferences. Kitchari is a deeply nourishing and cleansing porridge that has been a staple comfort food in India for thousands of years. Ayurvedic practitioners tout this magical dish as an ideal meal to help those in need of purification and healing. Kitchari is very easy to digest, and thus allows the body to devote its energy to healing and detoxifying. It is also thought to balance any dosha, or bodily constitution. Don't know what your dosha is? Take this quiz and find out!

Traditionally, kitchari is made from mung dal and basmati rice, but this version uses quinoa and red lentils instead. It is equally as nutritious and delicious. This dish can be made as a meal any day of the week, but if you are more interested in partaking of a kitchari cleanse, talk to your local ayurvedic practitioner or see here for some ideas.

Ingredients

1 cup quinoa (or basmati rice)

2 cups red lentils (or split yellow mung dal split yellow)

7 cups-ish water

2 tbs. ghee

2 tsp. cumin seeds or powder

2 tsp. turmeric powder

2 tsp. coriander powder

Pinch salt

Chopped fresh cilantro to taste

Seasonal, organic veggies such as butternut squash, sweet potato, cauliflower, greens, zucchini, etc.

Optional (and tougher to find) Ingredients

1 pinch Asafoetida (Hing)

2 tsp. fennel powder

3 tsp. Mmustard seeds

Method

Heat large soup pot and melt in ghee.

Sauté seeds and spices in the ghee for 1-2 minutes.

And quinoa and lentils and stir to mix.

Add water, bring to boil, then simmer for 30 minutes or so.

In the meantime, prepare your veggies, and be sure to cut them into smallish pieces.

Add veggies to the pot. Stir to mix, adding extra water if required. Bring back to boil, then simmer for 20 minutes or until all ingredients are fully cooked.

Serve into a bowl and salt to taste, then garnish with chopped cilantro.

*NOTE: For a more filling meal, accompany with a ripe slice of avocado.