Posted on

Ayurvedic Cooking Class

IMG_1027Friday, December 12th, “Ayurvedic Cooking Class” at The Herb Shoppe, 3912 N. Mississippi Ave,  Portland. OR; 6-8pm. $35.

Learn delicious and nutritious seasonal cooking with Ayurvedic spices. Ayurveda is the sister science of Yoga, and teaches us how to eat the best local foods for the most balance. Enjoy freshly prepared Ayurvedic food for dinner, take home three recipes, and find some new ideas for holiday meals. We’ll be cooking Kitchari, Chai and Curried Butternut Squash.
Fall and winter are a time of increased coldness and movement (Vata), and sometimes snow! For best health, be sure to take time to slow down, chew your food thoroughly and have plenty of good fats such as ghee. Ann Wagoner has been practicing Ayurveda in the Pacific Northwest for the past four years. She is also a certified Yoga teacher. Learn about the nutrition to go with your yoga or exercise practice to augment your sattvic qualities.
When your daily intake of spices and food is appropriate for the season, disease can be prevented. Let your food be your medicine!
Posted on

Ayurvedic Yoga Training

Ayurvedic Yoga Training! Four full-day Sundays: May 11, June 22, August 3 and September 21 at The Bodhi Tree Studio, 3430 SE Belmont Street, Portland, OR 97214. 10am to 5pm with lunch at Tao of Tea from 1-2pm. $100 for one day, $300 for all four.

Learn to use yoga poses, focused breathwork and daily practices for seasonal and constitutional  (Dosha) balance. Expand your Yoga practice with a deeper understanding of Ayurveda and the three Doshas.

Instructors: Ann Wagoner and Susan Bass.

Posted on

Visit the Ayurvedic Health Fair on March 22nd from 10am to 4pm

fairPortland, Oregon hosts its second annual Ayurvedic Health Fair on Saturday, March 22nd from 10 am to 4pm at Tabor Space on 54th Street and SE Belmont. For the past 20 years, renowned herbalist K.P. Khalsa, author of The Way of Ayurvedic Herbs, has said that maybe this year will be the year that Ayurveda finally takes off in Oregon. All signs point to 2014 being a year of change in the Pacific Northwest.

Only last year, Seattle’s Bastyr University launched its Master of Science in Ayurvedic Sciences and became the first such accredited program in the nation. And the year before, NCNM hosted an Ayurveda Seminar Weekend with Dr. Shanbhag, Dr. Sodhi, Dr. Dhru and K.P. Khalsa. Ayurvedic Practitioners in Oregon plan to launch further programs in 2014. Come to the Ayurvedic Health Fair and meet practitioners from the region. Find out more about this healing system and how it can benefit you.  It is cost effective, pro-nature, holistic, safe and a complete diet and lifestyle system. You can boost your immunity, improve your digestion, find better sleep and less stress. Find out more about what Dosha you are and what simple tips could bring you in to balance. Guest speakers will present on how:

  • Food can be your medicine
  • Ayurvedic approaches to women’s health
  • Introductory tips from the secrets of Ayurveda
  • Diabetes can be addressed with Ayurvedic protocols
  • Yoga and Ayurveda’s combined benefits
  • Spices to balance your Dosha

 

The Spring Equinox is one of the best times of year for cleansing. Take advantage of the moment and bring the bliss within yourself to a fuller opening. The event is FREE. For more on tabling or directions, visit the Ayurvedic Health Fair.

Posted on

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

Posted on

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.

Posted on

Brown Rice Pudding

Brown Rice Pudding
Enjoy Brown Rice Pudding in the Fall and Winter.

Vata: Decreases

Pitta: Decreases

Kapha: Neutral

Season: Fall

This tasty holiday rice pudding includes healthy brown rice with fiber,  brown sugar (or jaggery) and warming spices for the fall and winter. The brown rice adds a nice nutty flavor and texture to the pudding. Stay nourished and warm with a grounding dessert. Save the recipe for summer, chill the pudding and serve on a hot summer day.  Turmeric is a carminative and an alterative and turns the pudding a lovely golden color like saffron. Saffron purifies the blood, cardamon improves digestion, nutmeg restores the nervous system, cinnamon reduces cholesterol and milk strengthens the bones. As you bring more spices into your foods, you’ll be more healthy and relaxed. In countries where turmeric is used daily, the incidence of cancer is greatly reduced. Get rid of your medicine cabinet when you update your spice rack. And let’s see which one is cheaper in the long run. (The pudding in the photo was made with half cow and half coconut milk.)

Ingredients:

  • 1 cup short grain brown rice
  • 4 cups milk (cow, goat, coconut, almond, hemp or combo)
  • 1/2 cup brown sugar, sucanat or jaggery

 

Optional:

  • 1/2 teaspoon cardamon
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon turmeric
  • 4-6 threads saffron
  • Sliced almonds or pistachios
  • 1/2 cup unsweetened flaked coconut
  • 1/3 cup raisins
  • 2-4 bananas

 

Directions:

  1. Soak rice  in water for 30 minutes, rinse and drain
  2. Add milk and rice to heavy bottom pan, simmer 1 hour
  3. Sweeten to taste, add optional spices and toppings
  4. Serve warm or chilled

 

Serves: 6

Preparation time: 20 minutes (after sprouting)

For Individual Doshas:

Vata: Add mashed bananas to pudding. Top with sliced bananas and cinnamon.

Pitta:  Chill and top with nutmeg and pistachios.

Kapha:  Substitute rice, hemp or almond milk for the cow milk.

Posted on

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.

Posted on

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

Posted on

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