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The vegetables, grains, and beans in this tasty salad provide a steady flow of energy that is particularly balancing for Pitta types, who have a propensity to get irritable and overeat if they let themselves get too hungry.

Serves 4

  • 1½ cups plus ¼ cup vegetable stock or water
  • 1 cup bulgur wheat (cracked wheat)
  • 1 teaspoon ghee or olive oil
  • ½ cup chopped leeks or onions
  • ¼ cup chopped roasted red peppers (fresh will also work well)
  • 1 cup cubed zucchini
  • ½ cup Great Northern beans, cooked or canned (rinsed)
  • 1 cup diced tomatoes
  • ½ cup chopped fresh parsley or other fresh herb
  • 2 tablespoons finely sliced fresh basil
  • ½ cup chopped fresh mint
  • 2 tablespoons Kalamata olives, pitted and sliced

Bring the vegetable stock or water to a boil in a small saucepan, then add the bulgur. Stir with a fork, remove from the heat, and cover with a tight-fitting lid. Allow the bulgur to soak for 15 minutes. Fluff with a fork and place in a large mixing bowl and let cool.

Meanwhile, heat the ghee or oil in a sauté pan over medium heat. Add the leeks or onions and sauté briefly. Add the red pepper and zucchini and sauté for 2 more minutes. Add the cooked beans and sauté for another 2 minutes. Add the remaining ¼ cup vegetable stock (or water) as the mixture begins to dry out. Remove from heat and cool. Add the tomatoes, parsley, basil, mint, and olives to the cooled bulgur and mix. Add the sauté and combine gently. Finally, pour the dressing over the bulgur mixture.

Dressing

  • 2 tablespoons lemon juice
  • 1 tablespoon apple juice
  • 1 tablespoon Bragg Liquid Aminos or tamari
  • 1 teaspoon dried dill
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 2 cloves garlic, pressed, or ½ teaspoon garlic powder
  • 2 teaspoons olive oil
  • In a small bowl, combine all of the ingredients except the olive oil. Whisk the mixture and then continue to stir as you slowly add the olive oil.

    Variations

    This recipe lends itself to infinite variety. You can substitute your own favorite chopped, grated, or shredded vegetables for those called for in this version of the recipe. For added flavor and texture, try adding currants, raisins, sunflower seeds, pine nuts, or feta cheese. Enjoy!

    Nutritional Facts (per 1-cup serving)

    Calories 304, Total fat 6 g, Saturated fat 1.3 g

    Carbohydrates 49.8 g, Protein 12.6 g

pestoFresh Pesto with Almonds

Almonds are considered one of the most sattvic or pure foods in Ayurveda, enlivening the body’s natural energy and health.

Ingredients

  • 2 cups fresh basil leaves
  • 1 leek, white part only
  • ½ cup olive oil
  • ½ cup almonds
  • ½ cup lemon juice
  • 1 teaspoon pepper

Place almonds in a food processor, pulse several times, and add the rest of the ingredients. Blend until smooth.

Serving Suggestions:

Toss with fresh pasta.
Use as a pizza topping.
Serve with plain rice.
Spread on sandwiches in place of mustard or mayonnaise.
Add to Italian soup for extra flavor.

In Ayurveda, Kapha is one of the three major mind-body types, known as doshas. If you are experiencing a Kapha imbalance, it’s important to emphasize pungent, bitter, and astringent foods in your diet. These flavors help ignite your digestive fires and clear away the heaviness of Kapha. At the same time, minimize your intake of the sweet, salty, and sour tastes – all of which increase Kapha. This recipe for delicious Garden Spring Rolls contains many Kapha-balancing ingredients that will help you feel light and energized.

Dont know your Dosha? Take the quiz here.

Ingredients
One head of butter lettuce
1 cup carrots, grated
1 cup jicama, grated*
1 cup cucumber, thinly sliced and chopped
1 cup zucchini, thinly sliced and chopped
½ cup radish or sunflower sprouts
¼ cup cilantro, chopped
¼ cup mint, chopped
¼ cup basil, chopped
1 cup shredded red cabbage (optional)

*Note: If jicama isn’t available in your area, you can substitute crunchy asian pears, crisp apples, water chestnuts, white turnips, or radishes.

Separate out 8 to 10 of the largest lettuce leaves. Shred or thinly slice the rest of the lettuce. Combine all the vegetables into a bowl. Add the fresh herbs and toss with ½ cup dressing (see recipe below).

Bring a few cups of water to a boil in a sauce pan. Quickly wilt the lettuce leaves by dipping into the water for 10–15 seconds.  Place leaves in icy water for a minute, then remove and pat dry. Lay out on a paper towel on a flat surface. Divide vegetables between all the leaves. Roll them into small rolls, about 1 inch wide and 3 inches long. Display on a bed of shredded red cabbage and serve with dipping sauce and extra dressing.

Dressing

½ cup apple juice
½ cup rice vinegar
¼ cup maple syrup or honey
1 teaspoon sesame seeds
½ teaspoon ginger
1 tablespoon Braggs Liquid Aminos or tamari

Combine ingredients and stir.

Spicy Lime and Red Pepper Dipping Sauce

¼ cup roasted red pepper, diced
¼ cup fresh lime (orange juice also works well)
2 tablespoons rice vinegar
2 tablespoons maple syrup
1 tablespoons Braggs Liquid Aminos or tamari
½ teaspoon cayenne
1 tablespoon basil, thinly chopped
1 tablespoon peanut butter

Purée the ingredients in blender until smooth. You may add a little orange juice or apple juice if you want to dilute the mixture.

Prepared with fresh vegetables, fragrant herbs, and tofu, this recipe is delicious and satisfying at any time of day. To make a breakfast burrito to go, add a little cheese and salsa to the tofu mixture and wrap inside a warm flour tortilla.

Serves 4

16 ounces fresh low-fat tofu, firm or extra firm, drained and crumbled
1 teaspoon ghee (Find our ghee recipe here)
½ cup chopped leeks or onions
1 tablespoon Bragg Liquid Aminos or tamari
1 pinch black pepper
1 teaspoon cumin
1 teaspoon curry powder
½ teaspoon coriander
½ teaspoon dill
¼ teaspoon nutmeg
½ cup diced tomatoes
½ cup diced zucchini
1 cup fresh spinach
Vegetable stock
¼ cup chopped cilantro

Place the crumbled tofu into a bowl and set aside. Head a large sauté pan over medium heat and add the ghee, leeks, aminos, and spices. Sauté for 2 minutes.

Add the tomatoes, zucchini, and spinach and continue to sauté until the vegetables begin to soften (approximately 5 minutes). Add some vegetable stock if the mixture becomes dry. Add the crumbled tofu and stir until well combined. Continue to sauté until the tofu is heated through. Garnish with the chopped cilantro.


Nutritional Facts per 1-cup serving
Calories 160, Total fat 6.7 g, Saturated fat .8 g
Carbohydrates 9.5 g, Protein 15.2 g

 

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Chili powderXSmall

Serves 4

Ingredients

1 cup red kidney, small red, or pinto beans (rinsed and soaked overnight)
4 to 6 cups vegetable stock
2 bay leaves
1 teaspoon ghee or olive oil Find our ghee recipe here
1 cup chopped leeks, shallots, or onions
1 pinch red chili flakes
2 cloves minced garlic (or ½ teaspoon garlic powder)
1 cup chopped celery
1 tablespoon Bragg Liquid Aminos or tamari
1 cup diced green bell pepper
2 cups diced tomatoes
1½ cups thin sliced andouille chicken sausage (optional)
1 teaspoon turmeric
1 teaspoon thyme
1 teaspoon oregano
1 teaspoon coriander
1 teaspoon cumin
2 teaspoons paprika
2 tablespoons maple syrup
1½ cups marinated tempeh (cut into cubes) (Marinade recipe below)

Drain the beans. In a soup pot, bring the beans, vegetable stock, and bay leaves to a boil. Reduce the heat and simmer at a rolling boil until the beans are tender, about 1 hour. Heat a sauté pan with the oil over medium heat, then add the leeks, red chili flakes, garlic, and celery. Sauté for 2 minutes. Add the aminos, bell pepper, and tomatoes. If using chicken sausage, add it now.

In a small bowl, combine the turmeric, thyme, oregano, coriander, cumin, and paprika. Add the spice mixture to the vegetables, stirring to incorporate. Sauté another 4 to 5 minutes.

Add the vegetable mixture to the cooking beans about halfway into the cooking process. Continue to cook, stirring frequently and adding more stock if necessary. Add the tempeh cubes and the maple syrup just before serving and reheat gently. The stew will be finished when the beans are soft to the touch. Remove the bay leaves before serving.

Nutritional facts per 1½ cup serving (using tempeh only)
Calories 449, Total fat 9.4 g, Saturated fat 1.9 g, Carbohydrates 61.9 g, Protein 29.6 g

Simple Marinade for Tofu or Tempeh

Serves 4

Ingredients
1 16-ounce package of fresh, low-fat, firm or extra-firm tofu or tempeh
¾ cup Bragg Liquid Aminos or tamari
¾ cup rice vinegar
2 tablespoons balsamic vinegar
2 tablespoons maple syrup
1 teaspoon ginger powder
1 teaspoon cumin
½ teaspoon red chili flakes
1 teaspoon sesame oil

Slice the tofu or tempeh into ¼-inch slabs or cut into cubes. Combine the rest of the ingredients into a shallow baking pan. Add the tofu or tempeh. Marinate overnight. If you need the speed up the marinating process, bake the tofu or tempeh in a 350-degree (F) oven for 20 to 30 minutes, then cool.

Remove the tempeh from the marinade and use in a variety of dishes. Store in a container with a tight-fitting lid.

Nutritional facts per ½-cup serving
Calories 215, Total fat 6.5 g, Saturated fat .2 g, Carbohydrates 16.5 g, Protein 22.5 g

Find this simple 3-step process  and more in our January Agni Newsletter.

This month’s issue also features:

Read Agni here

Find these tips and more in the just-released December Agni Newsletter.

This month’s issue also features:

Read Agni here

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Warm, spicy chili is especially good during the cold winter months. You can make it in a slow cooker and come home to a nurturing meal. This recipe calls for Great Northern beans, which are large white beans with a distinctive delicate flavor. If these aren’t available where you live, substituting another kind of white bean will also be delicious.

Serves 4
1 cup Great Northern beans,
rinsed and soaked overnight in water
4 to 6 cups vegetable stock
1 teaspoon ghee or olive oil
1 cup leeks or onions, chopped
2 tablespoons diced mild chilies,
canned or freshly roasted
2 cloves garlic, minced
1 tablespoon chili powder
1 teaspoon cumin
1 teaspoon coriander
2 medium carrots, cut into 1-inch pieces
1 cup chopped tomatoes
1 cup zucchini, cut into 1/4 inch slices
1 cup washed fresh spinach
1 cup corn, fresh or frozen
2 green onions, chopped
1/4 cup chopped cilantro

Optional: 1 1/2 cups cubed smoked chicken or turkey breast; southwestern-style chicken sausage; or ground turkey or chicken.

Drain the soaked beans and place in a soup pot with the vegetable stock. Bring to a boil, then reduce the heat and simmer at a low rolling boil until the beans are tender. Heat the oil in a sauté pan over medium heat. Add the leeks, chilies, garlic, chili powder, cumin, and coriander. If you are using ground chicken or turkey, add it now. Sauté for 3 minutes, then add the carrots and tomatoes. If you are using smoked chicken or turkey breast (or chicken sausage), add it now. Simmer the stew for 5 to 7 minutes or until the carrots are tender. Add the zucchini during the last 2 minutes. Add the vegetable mixture in the sauté pan to the cooking beans when the beans are almost tender. Stir in the spinach and corn. Continue to simmer for another 5 minutes. Garnish with the green onions and chopped cilantro.

Nutritional Facts per 1 1/2 cup serving:
Calories 364, Total fat 4.2 g, Saturated fat .5 g, Carbohydrates 53.2 g, Protein 28 g

Using smoked turkey breast:
Calories 445, Total fat 5.1 g, Saturated fat .8 g, Carbohydrates 54.6 g, Protein 44.8 g

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