Recipes to Help You Age Like a Yogi
Recipes to Help You Age Like a Yogi
This e-cookbook is the culinary companion to my new book, Age Like a Yogi: A Heavenly Path to a Dazzling Third Act. When it comes to recipes, I get by with a little help from my friends, food whisperers knowledgeable about plant-based food prep and ayurveda. With them, I've put together this collection of simple recipes to heal your heart and make your kitchen smell like a place worth hanging out. These recipes are representative of what I call "ahimsa ayurveda"–– plant-based, dairy-free, and largely vata-pacifying for people in midlife and beyond. If you have additional dietary caveats, no worries. These recipes are most forgiving and take well to adaptation.
Breakfast
Buckwheat Pancakes
INGREDIENTS
1cupbuckwheatflour ¼teaspoonsalt 1teaspoonbaking powder
1tablespoonof applesauce 1cupnutmilk 1tablespoonextravirginoliveoil+alittle moreforthegriddle
NOTES
SyamarecommendsFandangoOrganic OliveOil. SYAMA MASLA
DIRECTIONS
1. Mixapplesauce,nutmilk,and1 tablespoonoliveoilinasmallbowl.
Mixflour,salt,andbakingpowderin amediumbowl.
2. Addthewetingredientstothedry onesandgentlycombine.
3. Heatalittlegreasedgriddleorpan overamediumheat.
4. Cookuntilbubblesshowandthen flip.
6.
5. ServewithMapleCardamomCashew Cream(tofollow).
Maple Cardamom
Cashew Cream
INGREDIENTS
DIRECTIONS
1.Soakthecashews4hourstoovernight bycoveringthemwith½inchofwater andplacinginthefridge.
2.Addallingredientstoablender.
3.Blenduntilsmoothandcreamy.
4.Sayaprayerandenjoy! 1cuprawcashews, soaked ½cupmaplesyrup 1teaspoonground cardamom
NOTES
Sincethecashewswillbeblended,youcan buyrawcashewspieces,cheaperthan wholenuts Ifyouhaveahigh-powered blender,youcangetbywithoutthe soakingprocess,butevenalittlesoaking givesacreamiertexture
The recipe creator: Syama Masla is a gifted teacher of yoga and ayurveda through the Ayurveda Health Retreat (www.ayurvedahealthretreat.com), Alachua, Florida, and The Sister Science (www.thesisterscience.com). She is also a mom who can do amazing things with food
SYAMA MASLA
Banana Nut Oatmeal
HEATHER DAHMAN
INGREDIENTS
½cuprolledoats
1½cupsunsweetenedalmondmilk (orotherplant-basedmilk)
pinchofsalt
½ripe(notgreen)banana,mashed 2tablespoonsalmondbutter(plus morefortopping)
2tablespoonspuremaplesyrup (adjusttotaste)
½teaspoongroundcinnamon
Pinchofgroundginger
1tablespooncrushedalmonds (plusmorefortopping)
½slicedbanana,blueberries,hemp seeds,andadditionalchoppednuts andalmondbutterforgarnish (optional)
DIRECTIONS
1.Inasaucepan,combinethe unsweetenedalmondmilkandsaltand bringtoabowl.Reduceheattomediumlowheatandstirinoats.
2.Lettheoatssimmerforabout5-7 minutes,stirringoccasionally,untilthey starttothicken.
3.Stirinthemashedbanana,almond butter,maplesyrup,groundcinnamon, andgroundginger.4.Continuetocook andstirforanother2-3minutesuntil everythingiswellcombined.
5.Addthechoppedoralmonds.Stir againtodistributetheingredients evenly.
6.Continuetocookforanadditional2-3 minutes,oruntiltheporridgereaches yourdesiredconsistency.
7.Removefromheat.Serveinabowl, andtopwithslicedbanana,blueberries, andadditionalalmondbutterand choppedalmondsifdesired.
The recipe creator: Heather Dahman, who also contributed Quinoa Vegetable Soup and Easy Berry Crisp, is a Vegan Lifestyle Coach and Educator at www thevegacademy com, and an online retailer of personality-driven messagewear: The Herbivore Next Door (www theherbivorenextdoor com)
Indian Chocolate Shake
TALYA LUTZGER
INGREDIENTS
1frozenbanana,cutinto3or4 pieces(omitorusehalfforkapha)
1tablespoonflaxseedsorchia seeds
3medjooldates,pitted
1tablespoongratedfreshginger
½teaspoonvanillabeanpowderor
½teaspoonvanillaextract
½teaspoonchilipowder
2teaspoongroundcinnamon
1teaspoongroundginger
½teaspoongroundcloves
1tablespoonrawcacaopowder, cocoapowder,orcarobpowder
½cuprawalmondsorrawwalnuts
8to10ounceswater
DIRECTIONS
1.Putalltheingredientsinablender. 2.Processuntilsmooth,stopping occasionallytoscrapedowntheblender jar.
The recipe creator: Talya Lutzger is a Certified Ayurvedic Practitioner, professional chef, and yoga instructor. This recipe, serving one amazing person, appears in her wonderful book, The Ayurvedic Vegan Kitchen: Finding Harmony Through Food, and is reprinted here with permission of The Book Publishing Company
Morning Scramble
MARTY DAVEY, MS, RD, CDN
INGREDIENTS
14ouncessoftorfirmtofu(not silkenorextrafirm)
1tablespoontamari
1teaspooncurrypowder
1tablespoonnutritionalyeast
1teaspoonturmeric
1teaspooncumin
1tablespoonsextravirginoliveoil
1mediumonion,chopped ½cupcherryorgrapetomatoes, halved
3cupschoppedspinach
DIRECTIONS
1.Drainthetofuandplaceinamedium bowl.
2.Mashthetofuwithaforkorpotato masheruntilcrumbly.
3.Stirinallspicesandletsit.
4.Heattheoliveoilinaskilleton mediumormedium-low,searonionsfor 2-3minutes,stirringfromtimetotime.
5.Addtofuandcookfor1minute.
6.Addthetomatoesandspinachand mixinfor15-20seconds.Putalidonthe mixture,turnofftheheat,andletthe spinachsteamfor1minute.
NOTES
Servesfourtosixforbreakfastora breakfast-stylesupper,perhapspaired withsourdoughtoastandoven-baked potato-fries
The recipe creator: Marty Davey (www.martydavey.com) is a registered dietitian (RD) and Certified Dietitian Nutritionist (CDN) with 20 years' experience in nutrition research, education, and treatment Her areas of specialty are diabetes, weight loss, and cognitive and memory care. Many of these recipes have her name on them and she helped curate the others
Soups
Ram's Sweet Potato and Carrot Soup
RICHARD (RAM) MASLA
INGREDIENTS
1½cupredlentils,soakedfor1hour andrinsed
1largesweetpotato
4carrots
2tablespoonsoliveoilforsauteéing+
1tablespoonforcashewcream
2teaspoonscorianderpowder
½teaspoongroundcumin
1teaspoongratedfreshginger
1teaspoonItalianseasoning
½teaspoonasafetida(hing)
½teaspoongroundcinnamon
2largebayleaves
1teaspoonsalt
½teaspoonblackpepper
2teaspoonsrawsugar
1/3cuprawcashews,pluswaterfor blending
6cupshotwater
Cilantroleavesforgarnish
DIRECTIONS
1.Peelthesweetpotatoandcarrots,and cutinto1-inchpieces.
2.Heat2tablespoonsoliveoilon medium-lowheatinsouppot.Add lentilsandallthespicesandsautéabout 30seconds,stirringuntilfragrant.
3.Addsweetpotato,carrots,andhot water.Bringtoslowboilandsimmer about20minutes.
4.Makethecashewcreambyblending thecashews(soakedfor1hourifyou don'thaveahigh-speedblender)and1 tablespoonoliveoilwithenoughwater toyieldamixturetheconsistencyof heavycream.
4.Whenthesweetpotatoandcarrotsare soft(piercewithaknifetocheck),add thecashewcreamandrawsugar, blendinguntilsmoothandcreamy, addingmorewatertothinifdesired.
5.Garnishwithcilantroleaves.
NOTES
Forthisrecipe,oranyrecipewhichcalls forblendinghotliquids,besurethe blenderjaristightlycapped,andputa dishtoweloverthetopoftheblenderfor furthersafety
The recipe creator: Richard (Ram) Masla is an ayurvedic practitioner who has traveled to India more than 25 times to study the philosophy and practice of yoga and ayurveda He has mastered the ancient art of Kerala Ayurvedic Panchakarma and heads the Ayurveda Health Retreat (www.ayurvedahealthretreat.com) where he also conducts yoga teacher trainings This recipe is adapted from The Ayurveda Health Retreat Cookbook.
Quinoa Vegetable Soup
HEATHER DAHMAN
INGREDIENTS
2tablespoonsoliveoil
1smallonion,finelydiced
2clovesgarlic,minced
1-inchpieceoffreshginger, grated
1cupcarrots,chopped(about3 smallcarrots)
4cupsvegetablebroth(homemade orlowsodium)
2bayleaves
½cupquinoa,rinsed
1cupchoppedbokchoy(both leavesandstalks)
1cupdicedzucchini
Saltandpeppertotaste
Juiceof1lemon
Freshparsleyorcilantroleavesfor garnish(optional)
DIRECTIONS
1.Inalargepot,heattheoliveoilover mediumheat.Addthedicedonionand sautéuntilsoftened.
2.Addthedicedcarrotsandminced garlic,gratedginger,apinchofsaltand pepper,andsautéfor4-5minutesor untilcarrotsstarttosoftenandgingeris fragrant.
3.Addthevegetablebrothandbay leavesandbringtoaboil.
4.Reducetheheattomediumandadd quinoa.Coverandsimmerfor15 minutes.
5.Addchoppedbokchoyandzucchinito thepotandsimmeranadditional5-10 minutesoruntilthegreensarewilted andthebokchoyandzucchiniare tender.
6.Removesoupfromheat,removebay leaves,andstirinlemonjuice.
7.Seasonwithsaltandpeppertotaste. Garnishwithfreshchoppedparsleyor cilantroifdesired.
Sauces
Tahini Lemon Ginger Dressing or Sauce
MARTY DAVEY, MS, RD, CDN
INGREDIENTS
DIRECTIONS
1. Put all ingredients into a blender or, if using an immersion blender, a bowl.
2. Blend until combined, adding more water if needed to achieve the desired consistency. ¼cuptahini[sesamebutter]
½cuphotwater
2teaspoonsagavenectar
1½inchesfreshgingerroot,grated
1tablespoonchoppedcilantro
2½teaspoonstamari(naturalsoy sauce)
1teaspoonlemonjuice
1clovegarlic,chopped
1/8teaspoonredpepperflakes
1scallion,white
NOTES
Thesimplicityisinthesauce Withthree orfourversatilesaucesinyourculinary repertoire,it'seasytoturnavatahappifyinggrain,suchasriceorquinoa, andyourfavoriteslegumesandveggies intoasatisfyingmeal Yields3/4cup
Mucho Gusto Mango Salsa
MARTY DAVEY, MS, RD, CDN
INGREDIENTS
¼cupredonion,coarselychopped 1ripemango,seededandcutinto pieces
2tablespoonschoppedcilantro
1/8cupfreshlimejuice
½teaspoonmaplesyruporother
sweetener
¼teaspoonsmokedpaprika
1/8teaspooncayenne pinchofsalt
DIRECTIONS
1. Mix all ingedients in a medium bowl.
2. Serve with curries, kitchari, grain dishes, or Buddha bowls. Yields 1 cup.
Entrees
Healing Kitchari
SARAH KUCERA, DC, CAP
INGREDIENTS
1cupwhitebasmatirice
1cupyellowmungbeans(soaked overnight)
1tablespoonavocadooil
2teaspoonsmustardseeds
1-inchgingerroot,peeledand minced
2tablespoonsgroundcumin 1teaspoongroundturmeric 1bayleaf
1teaspoonsalt
2cups(300g)choppedseasonal vegetables(optional)
Doshic-orseasonal-specific chutneys(optional)
DIRECTIONS
1. Rinse the rice and the soaked mung beans until the water runs clear.
2. Heat the oil in a large pot over medium heat.
3. Add the mustard seeds and slowly stir until you hear the first mustard seed pop. Immediately add the ginger, cumin, turmeric, bay leaf, and salt. Stir slowly for 30 seconds to 1 minute.
4. Add the rice and mung beans to the pot and stir until the oil and spices are distributed evenly. 5. Add 6 cups water and bring to a boil. Reduce to a simmer and cover.
6. Cook, stirring occasionally, for about 45 minutes, or until the rice and mung beans are soft and the water has fully absorbed. If you’re adding root vegetables or longer-cooking veggies, add them about 20 minutes into cooking. Toss in any leafy greens about 10 minutes before the end of the cook time.
NOTES
Themungbeansmaystarttobreakapart.Ifthe mixturebecomestoodryorstartsstickingtothe bottombeforeitisfullycooked,addmorewater Toserve,optionallyaddaspoonfulofchutney, ortopwithsesameseeds,and/orchopped cilantroorparsley,ifusing
The recipe creator: Sarah Kucera, DC, CAP, author of The Ayurvedic Self-Care Handbook and The Seven Ways of Ayurveda: Thrive in Work, Love, and Life, is in private practice in Kansas City, Missouri, as a chiropractic physician and Certified Ayurvedic Practitioner.
Our Daily Dal SUSAN DENINGER
INGREDIENTS
½cuppinkbabylentils
3cupswater
1pinchblackpepper
2wholetomatoes
3tablespoonsoliveoil
1tablespoonyellowonion,chopped
2clovegarlic
¼teaspooncardamom
2pinchescayenne
½teaspooncinnamon
½teaspooncloves
1teaspooncumin
½inchfreshginger,diced
2pinchesofgreenchiles
½teaspoonturmeric
2tablespoonschoppedcilantro
Limesqueezeandcilantrofor garnish
DIRECTIONS
1. Wash lentils and put in saucepan, adding water to twice the height of the lentils.
2. Add pepper. Bring to a boil and simmer over low heat while creating the rest of the recipe.
3. Cut tomatoes into wedges and add to lentils.
4. In a skillet, sauté onion in 1 tablespoon of oil in oil for 1 minute. Add garlic. When slightly brown, remove from pan and add to lentils.
5. Add remaining oil to skillet and heat. Add the spices and make a paste. Sauté for 1 minute. Add to lentils.
6. Add salt or salt-free seasoning.
7. Simmer, adding water as needed to lentils until they melt into a creaming soup consistency, about 50 minutes.
8. Garnish with lime squeeze and fresh cilantro.
NOTES
Dalistraditionallyservedoverrice,butit cantopanygrainorstarchyvegetable,or servewithchapatiorotherflatbread,with veggiesontheside Thisrecipeservestwo
The recipe creator: Susan Deninger is an elementary school teacher and a Certified Vegan Lifestyle Coach and Educator; her company is Vegan Teacher.
Linguine Alfredo
MARTY DAVEY, MS, RD, CDN
INGREDIENTS
8ounceswholegrainlinguine
Scant1tablespoonoliveoravocado oil
½cuponion,finelychopped ¼cuplow-sodiumvegetablebroth
1cupplainunsweetenednon-dairy milk
1tablespoonarrowrootpowderor cornstarch
½cupnutritionalyeast
1teaspoononionpowder
½teaspoongarlicpowder
1-2tablespoonsfreshlemonjuice
1½teaspoonseasalt
DIRECTIONS
1. Cook pasta according to package directions.
2 Heat a skillet to medium heat, add the oil and heat for 1 minute.
3. Add the onion, and sauté slightly tender. Stir in the broth.
4. Pour the soy milk into a small container with a lid. Add the arrowroot powder, twist on the lid, and shake to break up any clumps. Pour it over the onions, and immediately add the nutritional yeast, onion powder, garlic powder, lemon juice, and salt.
5. Whisk together on medium-low heat as the sauce thickens.
6. Season to taste with more lemon or salt.
7. Place the noodles into the alfredo sauce and stir lightly. (If the sauce thickens before you have a chance to add the noodles, add more soy milk to thin.)
8. Garnish with red chili flakes, black pepper, and fresh parsley.
NOTES
Thiscreamysaucegetsitstangfromthelemon Weusesoymilkbecauseitisathicker consistency,butanynon-dairymilkwilldo Servestwo,withcolorfulveggiesofyourchoice, steamedorsauteed,ontheside ThissauceisalsolusciousatopaBuddhabowl Asanalternative,youcanfindanarrayofveganAlfredosaucesonlinethataremadefromraw cashews Whilesomewhatrichformanypeople,thenut-basedoptioncanbeidealforbringing vatadowntoearth
Tacos for the Team
HOLLY SKODIS
INGREDIENTS
1cupwholeorsplitmungbeans
1cupCaliforniabrownbasmatirice
5cupswater(ifcookingonthe stovetop,use6-7cups)
4carrots,chopped
3stalksofcelery,chopped
1onion,chopped
1/3cupmincedfreshgingerroot (peeled),or1teaspoongingerpowder
8-10clovesgarlic,chopped
1heapingteaspoonturmeric
½tspblackpepper
1heapingteaspoongarammasala
½teaspooncrushedredchiles
1teaspoonsweetbasil
2bayleaves
1teaspoongroundcardamon
Seasaltortamari(naturalsoysauce)
totaste
1headbroccoli,coarselychopped
Organiccorntortillas
½redbellpepperchopped
Guacamole,madefrom 2½avocados,mashed
Juicefrom½lemon
1teaspoongarlicpowder
Salttotaste,optional
DIRECTIONS
1. Chop carrots, celery, onion, ginger root, and garlic.
2. In a pressure cooker, combine mung beans, brown basmati rice, and spices. Ensure the pressure cooker is sealed tightly, cook for 20 minutes, and allow the pressure to naturally release before opening.
3. Make the guacamole by mashing to avocados and mixing in other ingredients.
4. Steam the broccoli in a separate pot for 3 to 4 minutes until just tender before assembling the meal.
5. Heat a cast iron pan with a bit of avocado oil to medium heat. Place a tortilla on the pan. Spread about ¼ cup of the mung bean mixture on one side of the tortilla, fold the other half over, and cook until slightly browned, flipping once. Depending on the skillet size, make 2 or 3 at a time.
6. Serve with guacamole and sprinkle chopped red bell pepper on top and broccoli on the side.
NOTES
Ilikespiceanduseafullteaspoonofcrushedred chiles,butforsomepeople(myyoungerdaughter,for instance),halfateaspoonisplenty
Ifyouwanttocookthemungbeansandricewithout apressure-cooker,use6to7cupswater,andconsider splitmungbeans(soldinIndianmarketsassplit moongdal):thesplitbeanscookmorequicklyand digesteasily.Bringtoboilinalargepot(they'll absorbthewaterandincreaseinsize),turnheat downtosimmerandcookfor45-50minutes,stirring everynowandthen
The recipe creator: Holly Skodis is a Registered Yoga Teacher (E-RYT500, YACEP) who studied with Dharma Mittra in New York City. She is also a Certified Vegan Lifestyle Coach and Educator, mother of two amazing daughters, and works with her husband, Kirk, in their creative advertising agency.
Desserts and a Nightcap
Easy Mixed Berry Crisp
HEATHER DAHMAN
INGREDIENTS
4cupsmixedberries(blueberries, blackberries,raspberries,and strawberries)
¼cuppuremaplesyrup
1teaspoonlemonjuice
½teaspoongratedorangezest (optional)
1tablespoonarrowrootpowder
Forthetopping:
1cupold-fashionedrolledoats
1cupalmondflouroroatflour
¼cupfinelycrushedalmonds
½teaspoongroundcinnamon
Dashofsalt
¼cupunsweetenedapplesauce
¼cuppuremaplesyrup
½teaspoonvanillaextract
DIRECTIONS
1. Preheat oven to 350°F.
2. Prepare an 8" x 8" baking dish with olive oil cooking spray.
3. In a mixing bowl, combine the mixed berries with the arrowroot powder.
4. Then toss with maple syrup, lemon juice, and grated orange zest (if using). Toss to coat the berries evenly.
5. Transfer the berry mixture to the baking dish.
6. In another mixing bowl, combine the rolled oats, almond flour (or oat flour), chopped almonds, ground cinnamon, and dash of salt. Mix well.
7. In a separate small bowl, combine the unsweetened applesauce, pure maple syrup, and vanilla.
8. Pour the applesauce mixture over the dry oat mixture and stir until everything is well combined.
9. Spread the topping evenly over the berry mixture in the baking dish.
10. Bake in the preheated oven for 25-30 minutes, or until topping is golden brown,
Sweet Potato Lemon Pudding
CINDY THOMPSON,
MS, NBC-HWC
INGREDIENTS
3yellow-fleshedsweet potatoes,medium-large (unpeeledifusingpressure cooker,peeledandcutinto largechunksifsteamingon stovetop)
Juicefrom2lemons,about¼ cup
Zestfrom1lemon,about1 tbsp.
¼cupdatepasteormaple syrup
1teaspoonvanilla
1cupsoymilk,divided
EQUIPMENT
Blender,high-speed,likea
Vitamix,preferred
Pressurecooker,optional
DIRECTIONS
1. Steam the sweet potatoes until they are very soft.
If using an electric pressure cooker, add 1 cup of water and set sweet potatoes on a trivet. Set pressure cooker to 30 minutes on high pressure. Allow for a natural pressure release for 10 minutes and then release any remaining pressure. For stovetop, place peeled sweet potato chunks in a steamer basket over water and steam until tender, about 10 minutes.
2. Remove skins, if cooked in pressure cooker, and add cooked sweet potato to blender.
3 Add lemon juice and zest, date paste or maple syrup, vanilla, and ½ cup milk to start. Blend on high speed, adding more milk if needed for a smooth, pudding consistency.
4. Remove to pudding cups or use as desired. Store up to 3 days in refrigerator.
NOTES
Serves4to5dessertlovers Youcansubstituteother milksforthesoymilk,suchasalmond,oat,hemp,etc Thisluscious,richpuddingtastesjustlikeyou rememberlemonpudding,butuseswhole,plantbasedingredients Perfectasis,ortopwithberries
The recipe creator: Cindy Thompson, MS, NBC-HWC, who provided this recipe and the Golden Milk that follows, is a National Board Certified health coach and fitness nutrition specialist through her company Trimazing! Health & Lifestyle Coaching (www trimazing com) A retired firefighter and Certified Vegan Lifestyle Coach and Educator, Cindy lives in Washington state.
Golden Milk
CINDY THOMPSON, MS, NBC-HWC
INGREDIENTS
12ouncesplantmilkofchoice(soy,oat, rice,hemp,etc.),plainorvanilla, sweetenedorunsweetened,heated ½teaspoonGoldenMilkSpiceMix(see below)
Plantsweetenerofchoice(coconut sugar,datesugarorsyrup,maple syrup,etc.),totaste,optional ¼teaspoonalcohol-freevanillaextract orvanillabeanpaste,optional
DIRECTIONS
1. Add about ½ teaspoon of Golden Milk Spice Mix to a mug of hot plant milk.
2. Whisk in sweetener of choice and splash of vanilla extract, if desired (or use sweetened vanilla plant milk).
NOTES
Thisisawarmingwaytoendyourdaywithan antioxidantboost Blackpeppermayseemastrange addition;however,itbooststhebioavailabilityofthe potentantioxidant,curcumin,intheturmericby 2,000percent WeseparateouttheGoldenMilkSpice Mixbecauseitisatastycombinationofspicesthatis alsoperfectsprinkledonoatmeal,fruit,orrice pudding
Golden Milk Spice Mix Ingredients
INGREDIENTS
¼cupturmericpowder
2teaspoonsgroundgingerpowder
2teaspoonsgroundCeyloncinnamon
2teaspoonsgroundcardamom
1teaspoonfreshlygroundnutmeg
1teaspoongroundblackpepper(about 40turnsfromapeppermill)
½teaspoongroundcloves
DIRECTIONS
1. Add Golden Milk Spice Mix ingredients to a bowl and mix thoroughly.
2. Pour into a glass container with a tightfitting lid and store in your pantry until ready to use.
NOTES
Thismakesenoughfor40cupsofgoldenmilk You canalsousethisblendonoatmeal,pancakes,or yogurt Ifyouleaveouttheturmeric,youcanusethis sameblendforacaffeine-freechai
