Gluten Free Flax Pinto Brownie Bites

Chocolate Brownie Bites

Vata: Decreases

Pitta: Decreases

Kapha: Neutral

Season: Winter/Valentine’s Day

For a special treat, I always love the Flax 4 Life Chocolate Brownie Gluten-Free Flax Mini Muffins —  but why don’t they have organic ingredients?  And for Chinese New Year (the year of the Rabbit), I was trying to find a sweet pinto bean recipe. And what brings it all together? Chocolate! Yes, this would be a treat to have one at lunch after your meal before 2pm. And sweet will reduce Vata and Pitta. But watch out Kapha and be sure to use palm sugar instead of jaggery. If you have a heart-shaped muffin tin, these can be great for Valentine’s Day and Ojas building foods. 

Ingredients:

  • 2 heaping tbsp ground flax + 6 tbsp water
  • 1 cup cooked pinto beans (rinsed)
  • 1½ tbsp coconut oil, melted (or sunflower oil)
  • 3 tbsp almond butter (add to oil)
  • 2 tbsp maple syrup
  • ⅓ cup cocoa powder
  • 2 teaspoons vanilla
  • Pinch of pink salt
  • ½ cup sugar (brown/white combo or coconut palm or granulated jaggery)
  • 1 egg (or 2 tbsp apple sauce)
  • ¼ cup gluten free flour (tapioca, rice or sorghum or combo)
  • 1/2 tsp baking soda
  • 1 tsp aluminum free baking powder

Optional:

  • ¼ cup chopped pecans or walnuts + more for topping
  • ⅓ cup mini chocolate chips

Directions:

  1. Preheat oven to 350* F, grease a standard sized muffin tin and set aside. Fill two cups with water.
  2. Mix together the ground flax and water in the bowl of a food processor and set aside for a few minutes. 
  3. Drain and rinse the beans. Add to the Cuisinart.
  4. Mix together the melted coconut oil and almond butter until smooth and creamy
  5. Add all ingredients, except the optional, to the food processor and process until smooth, scraping down the sides. Add them in order. Add a couple tablespoons of oil or water if batter is too thick and won’t blend
  6. Fold in optional ingredients until just incorporated
  7. Transfer batter to prepared muffin tin, using about 2 tbsp per slot and sprinkle with chopped walnuts or half pecan
  8. Bake for 20 minutes until the edges start to pull away from the sides. These are meant to be super moist and fudgy so don’t worry if they fail the toothpick test
  9. Allow to cool 5-10 before removing the brownies from the muffin tin

Pomegranate Kiwi Chocolate Cream Tart

Chocolate Cream Pie
Pomegranate and kiwi cream pie for the holidays.

Vata: Neutral

Pitta: Decreases

Kapha: Neutral

Season: Winter

Gluten free, white sugar free, dairy free yummy winter solstice dessert. Since this is made with coconut and nut cream, it can be combined with fruit. This scrumptious, alkalizing treat is a holiday favorite in our household. Choose your favorite in-season fruits to modify for different occasions.  

Crust:

1 and a half cups dried mango pieces

1 cup raw almonds

Pinch of pink himalayan rock salt

2 Tablespoons maple syrup

Directions: 

  1. Blend first three ingredients in blender, then add maple syrup to create dough. 
  2. Line 8 inch round pan with parchament paper, put down one layer of crust. Chill in freezer.

Chocolate Layer:

2-3 oz Valrhona (or other) baking disks or chocolate

1 Tablespoons coconut oil

Quarter cup palm sugar

Quarter cup cup nut milk

1 teaspoon vanilla

Directions: 

  1. Melt first two in double boiler; then add rest of ingredients until all melted
  2. Remove from heat. Add vanilla.
  3. Spread quarter inch layer over almond crust. Return to freezer

Creme Layer:

1 cup raw cashews (soaked 2-3 hours)

1 cup coconut cream

2 Tablespoons coconut oil

One third cup coconut yogurt

Quarter cup maple syrup

1 teaspoon vanilla

1 teaspoon powdered maca root

Directions: 

  1. Puree nuts and add rest of ingredients
  2. Spread over chocolate layer

Fruit Layer:

Decorate with fresh pomegranate seeds, kiwi or sugar-free cranberry sauce (pictured).

Serves: 6-8

Preparation time: 20 minutes plus chill and soak time

© 2022 by Ann Wagoner

www.lighthouseayurved.com

Ghee Recipe

Vata: Decreases

Pitta: Decreases

Kapha: Increases (in excess)

Season: All

Ghee is a basic of Indian and Ayurvedic cooking. It is combined with medicines to make Gritas that help herbs enter the tissues of the body more directly. It is an antacid that helps digestion and fattens the body, and builds the bone marrow, nerve and reproductive tissues. It is used to build Agni (digestive fire) and in traditional and Kerala Panchakarma. It improves the brain, eyes, liver and kidneys. It also helps improve memory. When combined with certain herbs it can even reduce cholesterol (guggulu). Never eat equal measures of ghee and honey by weight. If you don’t boil the ghee long enough, there is the possibility that it will mold. Be sure to boil the butter vigorously. I leave off the lid of the ghee jar until the ghee cools completely. Otherwise there is a possibility the condensation of water on the lid from heat could lead to mold. Healthy fats are a great way to help hydrate the body also.

Ingredients:

1 pound unsalted, organic cultured butter

Directions:

  1. Put room temperature butter in medium pot.
  2. Melt butter uncovered over medium heat until it foams and bubbles.
  3. Simmer 12 to 15 minutes until it smells like popcorn. White curds may settle and large soap-like bubbles may form (different than the initial foam). It may become very quiet.
  4. Immediately remove from heat when golden color forms to prevent burning.
  5. Set aside to cool.
  6. Strain through a cheese cloth in a strainer into a storage jar. Discard crusts and curds.
  7. No need to refrigerate.

Serves: Makes one half quart of ghee

Preparation time: 20 minutes

For Individual Doshas:

Vata: Warm ghee before adding to food

Pitta: Just a sniff of ghee can reduce Pitta

Kapha: Use in moderation 

© 2021 Ann Wagoner

Jar of ghee
Glass jar of ghee

Pumpkin Flax Muffins

Pumpkin Flax muffins to balance Vata in fall!

Fall is here and it’s time for pumpkin everything! The Banyan Ayurveda & Yoga Cancer Maintenance & Prevention Program participants were discussing the new season that’s upon us and the warmth of pumpkin bread. It inspired me to create a pumpkin and flax alternative. These are great for breakfast! It’s from a freshly cooked butternut squash pureed in the cuisinart. And you can use the leftover puree to make a pumpkin chai latte with rooibos tea. I like using a 6 cup muffin tin for double size muffins. These were moist and delicious! And don’t forget to vote!


Wet Ingredients:
1/4 cup milk (cow, coconut, etc.)
1/3 cup coconut oil (or ghee or mix of both)
2 eggs; 1/2 cup maple syrup; 1 cup pumpkin puree
1 tsp. vanilla extract

Dry Ingredients:
1 3/4 cup whole flour (gluten free mix or wheat)
1 teaspoon cinnamon, clove, ginger; 1/2 t nutmeg
1/3 cup ground flax
1 tsp baking soda
½ tsp salt
1/4 cup dry quick cooking oats

Directions:

  1. Preheat oven to 325* F
  2. Grease muffin tin
  3. Mix DRY ingredients in a medium bowl
  4. Mix WET ingredients in a large bowl, then add dry ingredients
  5. Pour batter in muffin tray
  6. Garnish muffin tops with slices almonds and raw brown sugar
  7. Bake for 28 minutes

Serves: 6

Preparation time: 35 minutes

Vata: Decreases
Pitta: Decreases
Kapha: Neutral
Season: All

For Individual Doshas:

Vata: Increase nutmeg, clove and cinnamon
Pitta: Fold in 1/2 cup chocolate chips or coconut flakes
Kapha: Use dry ginger

© 2020 by Ann Wagoner
www.lighthouseayurveda.com

Matcha Green Tea Muffins

matcha muffins
Chocolate Chip Matcha Green Tea Muffins

These absolutely delicious, decadent and mildly witchy matcha green tea muffins can make any chef feel like a magician. Any sweet food that is intentionally prepared green may bring looks of shock and awe to the uninitiated. I was first introduced to matcha green tea chocolate chip muffins by the crystal rock shop in Tyler, Texas. A special cook drops them off on Fridays between 12-1pm and by 2pm the next day they’re usually all gone. Since I only get to Tyler once in a blue moon to work on a new book with Rama, I decided try to recreate them.

Dry Ingredients:
1 3/4 cup flour (gluten free mix or wheat)
½ cup sugar
3 tsp baking powder
½ tsp baking soda
½ tsp salt
1.5 Tablespoon matcha powder
Wet Ingredients:
1 cup milk (cow, coconut, etc.)
¼ cup vegetable oil (sunflower, avocado, or safflower)
1 egg (for vegans use 1 tsp. apple cider vinegar instead)
½ tsp. vanilla extract
¾ to 1 cup chocolate chips (or carob chips)

Directions:

  1. Preheat oven to 350* F
  2. Fill a muffin tip with paper liners
  3. Mix DRY ingredients in a medium bowl
  4. Mix WET ingredients in a large bowl, then add dry ingredients
  5. Fold in ¾ cup chocolate chips
  6. Pour batter in muffing tray
  7. Garnish muffin tops with remaining chips
  8. Bake for 20 minutes

Serves: 6-8

Preparation time: 35 minutes

Vata: Neutral
Pitta: Decreases
Kapha: Neutral
Season: All

For Individual Doshas:

Vata: Substitute ¼ teaspoon spirulina for some matcha to reduce caffeine
Pitta: Use carob chips instead of chocolate to prevent skin breakout
Kapha: Use gluten free flour alternative and coconut milk

© 2020 by Ann Wagoner
www.lighthouseayurveda.com

Bieler’s Broth

Vata: Decreases

Pitta: Decreases

Kapha: Decreases

Season: Spring and Fall

Bieler’s Broth is an alkalizing soup for cleansing in Spring or Fall. Warming the belly on cool days, this soup is cleansing for the liver and kidneys. The zucchini reduce Pitta, the celery reduce Kapha and the pureed green beans balance Vata. It is often made with spinach which is a nightshade, so try it with kale. This recipe is adapted from Dr. Henry Bieler who wrote “Food is Your Best Medicine” in 1987.

Ingredients:

  •  2 medium zucchini
  • 1 cup trimmed and chopped green beans
  • 3 stalks celery
  • 1 cup chopped kale
  • 1 small bunch parsley
  • 2 cups water
  • pink rock salt to taste (or veggie broth)

Optional: rosemary, basil, oregano

Directions:

1. Boil first three veggies until soft (10 minutes).

2. Pour over parsley and kale to sit for 3 minutes.

3. Puree in blender and enjoy!

Serves: 2

Preparation time: 20 minutes

For Individual Doshas:

Vata: Add basil.

Pitta: Add dill.

Vata: Add oregano.

Frittata

Vegetable Frittata
Protein and veggies for Vata

Vata: Decreases

Pitta: Neutral

Kapha: Neutral

Season: Fall

This vegetable frittata is made with local Pacific Northwest vegetables from the Sauvie Island community supported agriculture.  I find this a great way to use up zucchini. I’ve served frittata for a brunch with zucchini carrot cake as a complement for a meal of “Zucchinis in Flight”. If you’re going all out, prepare a raw zucchini salad dressing from Gabriel Cousen’s raw food book. Zucchini blends with other foods so well, it’s hard to recognize.

Ingredients:

  • 6 eggs
  • 2 T olive oil
  • 1 1/2 cups onion
  • 4-5 slices old bread, cubed and dried 2-3 days (1 1/2 cup)
  • 1 bunch chard, with stems
  • 1 cup grated zucchini
  • 1 medium carrot
  • 1 diced red pepper
  • 1 tomato
  • 1 kohlrabi
  • 1/2 teaspoon basil, tarragon, oregano, thyme, parsley, marjoram
  • 3/4 t salt
  • 1/2 t black pepper

Directions:

  1. Preheat the oven to 350*F
  2. Saute onion in olive oil with spices, add bread crumbs
  3. Add chopped veggies (except greens) and steam 10 minutes
  4. Allow the greens to wilt after being added
  5. Pour vegetables tossed with bread into a greased 7 X 9 baking dish
  6. Beat eggs and pour over the top
  7. Sprinkle with Hungarian paprika
  8. Bake 25 minutes or until firm

Serves: 6

Preparation time: 20 minutes

For Individual Doshas:

Vata: Add 1/2 cup grated cheese

Pitta:  Top with cilantro

Kapha:  Add hot red pepper

Mung Bean Soup (Sprouted)

Sprouted Mung Bean Soup
Sprouted Mung Bean Soup is a warming fall soup.

Vata: Decreases

Pitta: Decreases

Kapha: Neutral

Season: Fall, Spring

This mung bean soup is made with sprouted mung beans which increases their digestibility.  Soak a cup of whole mung beans overnight, and then drain in the morning. Continue rinsing twice a day until the beans sprout — 2 to 3 days. This will decrease their cooking time by half and be easier for Vata to digest. This soup is full of protein, and vitamin C and B. Add seasonal, local fall vegetables for a delightful and warming dish. Enjoy with fresh hot bread. Yum!

Ingredients:

  • 2-3 cups sprouted mung (1 cup unsprouted)
  • 4 cups water
  • pinch of hing
  • 1 onion
  • 1 medium carrot
  • 1 diced green pepper
  • 2 teaspoons grated fresh ginger
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 3/4 t salt
  • 1 T apple cider vinegar
  • 4 T olive oil

Directions:

  1. Rinse beans, add water and cook with hing and ginger for 10 minutes
  2. Blend half, add vegetables and cook for 5-10 more minutes
  3. Add the rest of ingredients and serve!

Serves: 6

Preparation time: 20 minutes (after sprouting)

For Individual Doshas:

Vata: Top with roasted garlic in olive oil

Pitta:  Add fresh cilantro

Kapha:  Top with black pepper

Learn more with the Institute of Ayurvedic Yoga Therpay. Classes start in September 2015.

Cilantro Chutney

Cilantro Chutney
Cilantro Chutney

Vata: Decreases

Pitta: Decreases

Kapha: Decreases

Season: Fall, Spring

Cilantro Chutney can be added to your Kitchari for a bit more spice and flavor. It can also be made with parsley for more of a kidney cleanse, or diuretic.  This simple chutney can be served with curries, rice and dahl. It can also be used on sandwiches. In the fall, this is a great way to enjoy all the fresh cilantro!

Ingredients:

  • 1 bunch cilantro (fresh coriander)
  • 2 cloves garlic
  • 1/4 t minced ginger
  • 1/2 t salt
  • juice of 1/2 lemon or lime
  • 1/2 green chili, no seeds
  • 2-3 T water
  • 1/2 cup dry coconut
  • 2 t maple syrup

Directions:

  1. Wash cilantro, take out larger stems
  2. Blend with garlic, ginger, salt, lemon, pepper,
  3. Add the rest of ingredients and water as needed to make a paste

Serves: 6

Preparation time: 5-10 minutes

For Individual Doshas:

Vata: Prefer lemon to lime

Pitta:  Omit garlic

Kapha:  Add 1/4 t black pepper

Zucchini Twirls

Appetizer with zucchini
Gluten free appetizer

Vata: Decreases

Pitta: Decreases

Kapha: Neutral

Season: Early Fall

These zucchini roll-ups are a wonderful gluten-free appetizer for fall. Roasted zucchini and goat cheese makes a tasty combination. Tofutti or other tofu-alternative cheese can also be used. The goat cheese is nourishing for the cooler weather and the roasted zucchini helps to reduce the last of Pitta left from summer.  It’s an easy and fast dish, that can also be prepared ahead of time. Vatas often have an easier time with goat than cow milk (and cheese.) Celebrate your fall harvest in style!

Ingredients:

  • 2 zucchini sliced lengthwise
  • 1 t basil
  • 1 T oil
  • Salt and pepper to taste
  • 8 oz chevre, or other goat or soft cheese

Directions:

  1. Slice zucchini lengthwise
  2. Roast on an oiled pan at 350*F for 10-20 minutes or sautee over medium heat
  3. Turn the zucchini slices over and roast on the other side until soft
  4. Add salt, basil and pepper to taste
  5. Cool and add 1 t cheve to each slice and roll up
  6. Arrange on a serving dish

Serves: 6 (as an appetizer)

Preparation time: 20-30 minutes

For Individual Doshas:

Vata: Add half an olive inside each roll (or a piece of sun dried tomato)

Pitta:  Try a soft cow cheese

Kapha:  Add a dash of cayenne