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.

Spring Spices

cinnamon
Cinnamon Sticks

Vata: Neutral

Pitta: Increases

Kapha: Decreases

Season: Spring

Kitchen spices aid in daily digestion and disease prevention. Fresh ginger, lemon and salt promote salivation at the beginning of digestion for those without an appetite. Roasted fennel seeds after a meal helps digestion and preserve dental health. What spices are best in the Springtime?

Which Spices should each Dosha prefer?

KAPHA (Spring) – All Spices! (except salt): Black pepper, cumin, turmeric, ginger, garlic, coriander, clove, anise, cayenne, caraway, cinnamon, mace, marjoram, mustard seeds, orange peel, oregano, parsley, pippali, sage, tarragon, thyme

VATA (Fall and Winter) – Fresh ginger, vanilla, fennel, cumin, garlic, black pepper, clove, saffron, fenugreek, basil, asafoetida (hing), bay leaf, cardamon, cinnamon, nutmeg, orange peel (no caraway)

PITTA (Summer) – Saffron, peppermint, turmeric, coriander, cardamon, rose, curry leaf, dill, fennel, basil (no pungent spices)

 Detox Spices & Recommended Daily Quantities (by Dosha) 

Daily Dosha Balancing

Culinary Spice Daily Quantity Least Middle  Most Quantity
Turmeric 1 to 2 t Vata – 1teaspoon P – 1.5 t Kapha – 2 t
Cumin ¼ to 1/2 t P – ¼ teaspoon V – 1/3 t K – ½ t
Garlic (roasted) few cloves P – <1 clove V – 2 K – >4
Cinnamon 1/8 to 1/2 t P – 1/8 t V – 1/4 t K – 1/2 t
Ginger 1 to 2 tsp P – 1 t K 1.5 t V – 2 t
Coriander 1 to 2 tsp V – 1 t P – 1/5 t K – 2 t
Clove 1 to 2 buds P – half bud V – 1 K – 3
Black Pepper 1/8 to ¼ tsp P – 1/8 t V – 1/8 t K – ¼ t
Saffron 3 to 5 threads K – 3 threads V – 4 P – 5
Basil ½ to 1 t dry P – 1/3 t V – ½ t K – 1 t
Cardamom 2-4 pods P – 2 pods V – 3 pods K – 4 pods

Note: If you’re a Pitta and you’re wondering where Fennel is–be sure to add it back to the list. Take between 1-4 teaspoons daily.

Buckwheat and Fruit Breakfast Parfait

Buckwheat groat parfaitBreakfast of Buckwheat Groat Parfait

Vata: Neutral

Pitta: Neutral

Kapha: Decreases

Season: Spring

This buckwheat groat parfait is a perfect way to start a late Spring day. Just soak buckwheat groats overnight and rinse and enjoy in the morning with whatever fruit is in season–grapes, berries, apples or pears. To make this most Kapha balancing, use a skim cottage cheese blended in the food processor with only a drizzle of honey. If you prefer a raw, vegan breakfast, use cashew cream. Any nut can be slightly Kapha increasing, so it’s a juggling act between dairy and nuts. Cashews can also be Pitta increasing. But since this is a chilled breakfast, I think the overall effect of increasing Pitta is minimized. Buckwheat can also be heating for Pitta. So this breakfast is best served at the tail end of spring, on a cold morning when the weather will warm up during the day. The buckwheat reduces Kapha, the cashew cream instead of dairy can be beneficial in the spring and the cardamon and cinnamon are warming spices for the room temperature parfait. This can also be served chilled as a non-dairy dessert. Raw apples or pears will reduce Vata, and are often very affordable in the Spring when growers are trying to sell the rest of their winter produce. Some people think the buckwheat groats can be soaked for as little as one hour before eating. So you can experiment and see what works best for your system. Topping this parfait with a thread of saffron will bring a smile to your face and build ojas throughout the day.

Ingredients:

  • 1 cup dry buckwheat groats
  • 2/3  cup raw cashews
  • 1/4 cup water
  • 1 T honey
  • 3 apples or pears, de-seeded and chopped finely (or 2 cups other fruit)
  • Optional coconut flakes, dried cranberry or cherry or saffron thread for topping
  • 1 t cinnamon
  • 1 t cardamon

Directions:

1. Soak buckwheat groats overnight.

2. Drain and rinse in the morning.

3. Add warm water to cashews until they are covered and soak overnight or for at least 15 minutes. Blend nuts with sweetener and cardamon, adding soak water for desired consistency.

4. Pare and chop apple and sprinkle with cinnamon

5. Layer cashew cream, then greats, then fruit and repeat until you reach the top of the parfait glass.

6. Top with coconut flakes, a cherry or  cranberry, and a thread of saffron and enjoy!

Serves: 4-5

Preparation time: 10 minutes after soaking

For Individual Doshas:

Vata: Replace honey with maple syrup.

Pitta: Try with coconut cream instead of cashew cream. Replace groats with granola. Top with sliced almonds.

Kapha:  Replace cashew cream with 1 cup blended skim cottage cheese

Apple Chutney Charoset

An Apple a Day keeps the Doctor Away
An apple a day keeps the doctor away
Vata: Decreases

Pitta: Neutral

Kapha: Decreases

Season: Spring

This apple chutney can be served for Passover or with any meal. Substitute other fruit for apples to make other fresh fruit chutneys. If you add cinnamon, substitute walnuts for coconut and Manischewitz (sweet red wine) for spicy oil, you’ll have a traditional Charoset for Passover. For a Sephardic Charoset add raisins, dates, figs and sesame seeds. Many cultures have spring rituals, like Lent, where fasting and cleansing allow the body to purge winter toxins in readiness for Spring and new healthy growth. In the Pacific Northwest, our spring comes early and Ayurvedic Apple Chutney variations can be enjoyed on warm, wet days (after some cold ones). For someone with high Vata and constipation, a raw apple is cleansing. If you have the opposite issue (diarrhea), then by all means cook your apples and enjoy fresh applesauce. Make the choices that are best for you. An apple a day keeps the doctor away!

Ingredients:

  • 3 cored, finely chopped raw apples (peeled if not organic)
  • 1/4 t salt (omit for Charoset)
  • 1 t honey or other sweetener (more for Charoset)
  • 1 cup coconut flakes (or toasted chopped walnuts)
  • 3 T spicy oil (OR Manishewitz and cinnamon)

Directions:

1. Mix ingredients of choice.

2. Adjust salt/honey to taste.

3. To make Spicy Oil, heat 3 T vegetable (canola) oil in a pan with 1 t mustard seeds. When seeds pop,  add 1/2 t cumin seeds, 1/2 t  turmeric and a pinch of hing. Remove from heat. DO NOT COMBINE SPICY OIL AND MANISHEWITZ.

Serves: 6

Preparation time: 10 minutes

For Individual Doshas:

Vata: Sprinkle with sesame or chia seeds.

Pitta: Replace mustard seeds with coriander seeds.

Kapha:  Add a dash of cayenne.

Lemon Pepper Salad Dressing

Spring Salad with rasishes.

Vata: Neutral

Pitta: Neutral

Kapha: Decreases

Season: Spring

This  salad dressing goes well with bitter and astringent greens and a handful of live sprouts. Be sure to moderate this recipe in the summer, as the pungent flavors may be too strong (garlic, ginger and black pepper). For a more centering (sattvic) dressing, omit the garlic and chives. When this is served over tender bitter greens (baby arugula, sprouts, dandelion greens and watercress) it can taste like a caesar dressing. (This recipe is adapted from Mira Murphy’s “Vegan Caesar Dressing.”) Salads for lunch can be extremely beneficial during the Spring (Kapha) season. Many people like juicing in the Spring, and this is an alternative way to have your juice―so you chew it. Pair this salad with unsweetened cranberry juice or a shot of fresh wheat grass juice and a wedge of orange. Your anti-oxidants will increase to help cleanse the auto-toxins (ama) of winter. Instead of using a fermented vinegar, the sour in this dressing comes from lemon which has a heating energy (virya) and a sweet post-digestive (vipaka) effect on the body (alkaline pH). In small quantities, “sour increases secretions and eliminates excess Kapha. It is refreshing, it energizes the body, nourishes the heart and enlivens the mind” (Dr. Vasant Lad). Let food be your medicine!

Ingredients:

  • 1/2 cup water
  • 1/2 cup olive oil
  • 1/4 cup flaxseed oil
  • 1/3 cup lemon juice
  • 1 T black pepper
  • 1 inch peeled fresh ginger (chopped)
  • 1 T tahini
  • 1 T miso (or add more tahini if you don’t have miso)
  • 2 T Bragg’s liquid amino (or tamari or 1/2 t rock salt)
  • 1 T honey
  • 1 T Kelp or Dulse flakes
  • Optional: 1 – 2 T chopped chives, 2 cloves garlic

Directions:

1. Mix all ingredients in a food processor or blender

2. Adjust pepper, salt and lemon to taste

3. Serve over bitter greens, radish, chopped carrots and celery

Serves: 8

Preparation time: 10 minutes

For Individual Doshas:

Vata: Sprinkle with sesame seeds or chia seeds.

Pitta: Add dill.

Kapha:  Add a dash of cayenne and reduce salt.

Split Pea Soup

Bowl of Split Pea Soup
Enjoy a warming bowl of spit pea soup.

Vata: Decreases

Pitta: Neutral

Kapha: Decreases

Season: Winter

This vegetarian split pea soup is a healthy choice for late winter. Warming the belly on cold winter days, this soup is filled with healing spices for flu prevention, respiratory health and cleansing. This soup has tridoshic qualities (benefitting all doshas in winter), but if you had it on a hot summer day, it would be overheating for Pitta. The green peas are an easily digestible legume for Vatas (the smaller the bean, the easier to digest), and the protein and the root vegetables are grounding for Vatas. But as we approach the Spring equinox, be sure to start introducing Kapha balancing spices and veggies, which includes stalks and bitters.

Ingredients:

  • 1 cup dry split green peas washed twice
  • 5 cups water or stock
  • 2 T vegetable oil or ghee
  • 1 onion
  • 3-5 cloves minced garlic
  • 1 large carrot
  • 2 root vegetables cubed (turnip, celeriac, etc.)
  • 1 small cabbage grated (optional)
  • 2 t mustard seeds
  • 2 t cumin seeds
  • 1 t coriander seeds
  • 1 t fennel seeds
  • 1 1/2 t turmeric
  • 2 t fresh ginger
  • 1 t Hing
  • 1 bay leaf
  • Salt, Petter, Cayenne (fresh chili peppers) to taste

Optional: dried parsley, thyme

Optional: Top with Avocado and fresh lemon juice

Directions:

1. Saute spice seeds in oil until mustard seeds pop, add turmeric, hing, ginger and bay leaf

2. Cook in the onion until translucent, then mix in the garlic

3. Add split green peas and water and simmer until soft (30 minutes)

4. Prepare the vegetables, add to the soup and cover until soft, adding water as needed

5. Top with avocado, and fresh lemon juice

Serves: 8

Preparation time: 45 minutes

For Individual Doshas:

Vata: Add more hing for gas prevention

Pitta: Omit chili/cayenne, reduce garlic and top with sour cream or yogurt

Kapha: Add 1 cup tomatoes


Mesir Wat (Ethiopian Lentils)

Miser Wat or Amiser Wet
Lentil Wat is in the center

Vata: neutral (use black lentils)

Pitta: neutral (use common lentil)

Kapha: decreases (use red lentil)

Season: Early Fall & Spring

For Vata balancing choose black lentils, for Pitta choose common lentil, for Kapha use a red lentil. This recipe calls for tomatoes, which are more balancing for Kapha. To balance Vata and Pitta use peas instead.

Ingredients:

1 1/2 cups lentils (4 1/2 cups water)

2 T ghee or vegetable oil

Cardamom seeds from 2 pods crushed in mortar and pestle (or 1/4 t pre-ground)

1 teaspoon freshly ground cumin seeds

1/2 t freshly ground coriander (or 1/4 cup fresh cilantro, chopped)

1/2 teaspoon turmeric

1/4 t fenugreek seeds or powder

1/4 t cinnamon

dash  allspice

pinch nutmeg

pinch cloves

1 teaspoon to 1 tablespoon berberre (or cayenne and paprika)

1 cup finely chopped onion

2 cloves garlic

1 teaspoon freshly grated ginger

3 medium tomatoes (or peas)

1 tablespoon fresh basil (1 teaspoon dried)

Salt and pepper to taste

Optional:

1 cup  green peas or other vegetable

Directions:

1. Wash lentils twice and boil until tender, about half an hour.

2. Meanwhile heat ghee or oil in a large pot and roast seeds until they pop, add onions until translucent. Turn heat to low and add garlic, and the rest of the spice. Mix in tomatoes and simmer 5 to 10 minutes.

3. Add lentils to the spices and then cook another 5 minutes.

4. Serve with Injera bread or rice.

Serves: 8-10

Adzuki Beans with Mustard Greens

Vata: neutral

Pitta: neutral

Kapha: decreases

Season: Spring/Summer

This is a fabulous way to cook Mustard Greens for Kapha and spring balancing. To decrease Pitta, substitute collard greens or kale for the spicy mustard green. Greens are a wonderful dairy-free way to increase your stores of calcium. Adzuki beans, like mung beans, are a small bean that is easy to digest and cooks quickly. Most grocery stores carry them in the bulk foods section. Serve over fresh turmeric rice with curry leaves for a full protein and a colorful meal.

Ingredients:

1 Bunch Mustard Greens
1 / 2 cup Adzuki beans
1 small fresh spring onion
2 Tablespoons Bragg liquid amino
1 Tablespoons Balsamic Vinegar
1 Tablespoon olive oil

Directions:

1. Rinse the beans, then brink them to a boil for 5 minutes and allow them to soak for 1 hour. Rinse the beans throroughly.

2. Cook beans in 1 and a half cups of water for 40 minutes until soft.

3. Add the rest of the ingredients and cook for another 10 minutes. Optional: add a little fresh grated ginger or a pinch of hing.