SPRING RECIPE

Broccoli rabe, Carrot and Cauliflower

Broccoli Rabe is bitter and a member of the mustard greens family.  It cleanses the liver and reduces sugar cravings.  Cauliflower is light, airy and nutritious.  It buffers the bitterness of the rabe.  Carrot is sweet, bitter and heating with a pungent vipaka, balancing Vata and Kapha.  It adds colour and texture to the mix.  This recipe is best digested at lunch time.  For a less bitter dish, replace the rabe with broccoli.

2 tsp coriander seeds

½ tsp fennel seeds

½ tsp kalongi  seeds

¼ tsp cumin seeds

1½ tbsp oil (sesame oil or ghee)

2 Bay leaves

¼ tsp natural mineral salts

1 small head cauliflower, chopped

1 carrot sliced or diced

1 small bunch broccoli rabe, stems sliced and leaves chopped

Before serving, sprinkle:

Fresh lime juice

¼ tsp ground balck pepper

1 tsp mixed sesame seeds (black and white)

Grind the seeds (coriander, fennel, kalongi, cumin) to a powder.

Heat a skillet over medium-high heat.

Add the oil, bay leaves, ground spices and toast for 10 sec. then add the carrots and cauliflower.

Toss well, cover and cook, stirring occasionally for 5 minutes until the florets look half cooked.  If the veggies start to brown and stick to the pan, add 1-2  tbsp of water.

Mix in the broccoli rabe, cover and continue cooking for few minutes until the greens wilt.  Toss and mix frequently until the rabe is soft and carrots, cauliflower are tender but not overcook, about 5 minutes.

Turn off the heat, sprinkle with lime juice, black pepper and sesame seeds.

Can be eaten with a dish of rice and Mung beans (kichadi); Mung beans are known to be a good detox food.

Bon appétit!

WINTER RECIPE

DHAL SOUP WITH SQUASH / SWEET POTATOES

Red lentils are light, dry, and slightly heating.  The sweet, oily, cooling qualities of coconut milk balance the dry qualities of lentils and astringent squash. Coconut milk is cooling and can be replaced by water for a winter soup.  Sweet potatoes are high in vit. A, B6,  antioxydants and fibers.  They are light for the digestion but very nourishing.  They also help manage diabetes by regulating blood sugar levels. Celery brings salt and fibers, and is alkalinizing.

6 cups water or 4 cups water plus one 16-oz can coconut milk

1 branch of celery finely chopped

1 pinch of asafaetida (Hing) (optional)

1/4 tsp ghee (clarified butter)

1 cup red lentils

1 tsp Vata churna

1 tsp maple syrup (optional and not necessary with sweet potatoes)

1 small kabocha squash or few sweet potatoes (about 3 cups chopped)

Add celery and Hing to the ghee in a saucepan over medium heat for few minutes.  Add the water and coconut milk, if using, and get to a boil. Rinse the red lentils until the water runs clear.  Add the lentils to the boiling water along with the Vata churna and sweetener if used.  Allow to boil again, uncovered.  Then turn heat down to medium.

Peel and chop the squash or sweet potatoes into 1-inch cubes.  Add to the saucepan.  When it boils again, turn heat down to low, and simmer, partially covered, for 30 minutes without stirring.

Serve as a soup or ladle over rice.

Garnish with fresh cilantro and nigella or sesame seeds for added health benefits.

Preparing the Vata churna:

• 2 Tbsp Whole Fennel seeds
• 1 Tbsp Whole Coriander seeds
• 1 Tbsp Whole Cumin seeds
• 1 Tbsp Ground Turmeric
• 2 tsp Ground Ginger
• 2 tsp Himalayan Sea Salt or Rock Salt
• 1 Tbsp Raw Sugar or 1 tbsp shredded coconut

Gently toast the seeds and the shredded coconut (1-2 min.) Cool down then mix together and grind in an electric grinder, a spice mill or with a mortar  & pestle.  Pour the mixture into a bowl, mix in the powdered spices and stir until well combined.  Recipe will keep in a glass jar for months, ready for ulterior use.