Nutritious Vitalising Quinoa Breakfast

Ingredients:
1 apple diced
1/2 pear diced
3/4 cup quinoa (red or white)
1/4 tsp cinnamon 
1 star anise 
2 cups water
1/4 cup grated ginger
handful dates
squeeze lime
1 tspn shredded coconut (optional)

To accompany:
Walnuts
Greek yoghurt (optional for Vata dosha only)

Method:
*Put all ingredients into large pot and cook on medium heat for 20-30 minutes until fruit is soft.

*Adjust liquid and add lime juice for a nice contrast of sweet, tangy, and gingery hot tastes.

* Serve warm 

Alternatives:

Experiment with different fruits, dry fruits, berries, orange peel etc to taste

Enjoy x

Ayurvedic Workshops: Food For Your Doshas

Kichari Detox - blast away the winter wuzzies

Ingredients:

1 cup whole mung dhal (this can be bought at any Indian/Asian grocer or health food store)
2 cups quinoa or white basmati rice
4 and 1/4 cups cold water

1- 2 teaspoons ghee (clarified butter). This is sold in most supermarkets in the health food section)

2 cups chopped vegetables: choose any combination of carrots, sweet potatoe, capsicum, broccoli, parsnips, spinach, kale etc. Choose whatever is in season.

Herbs:
1 tablespoon ground cumin powder or seeds

1 tablespoon ground coriander 

2 handfuls of fresh coriander

2 teaspoons turmeric

1/4 teaspoon black mustard seeds 

1 pinch asafoetida (this is a replacement to garlic and onion without the heat. This can be bought at any Indian or Asian grocer)

1 inch fresh ginger root grated

Method:

1. Rinse dal and rice/quinoa together two or three times in cold water. 

2. Heat ghee in a large pot together with the mustard seeds on medium heat until seeds begin to pop. 

3. Add remaining spices and cook for 2 minutes. Be careful not to burn the spices.The aim of the game here is to heat the spices enough to allow their flavours to burst open and infuse the ghee.

4. Add the chopped veggies and stir fry for 5 minutes to coat them in the gorgeous spices.

5. Add the water. 

6. Add the rice and mung dhal. 

7. Bring to the boil and cook on high heat for 10 minues. 

8. Cover and simmer until both dhal and rice/quinoa are soft. This take approx half hour.

9. Adding more water as necessary. 

Serving Suggestion:

1. Throw handfuls of fresh coriander on top 

2. Add a tablespoon of Greek yogurt and squeezes of lime for extra yummo-ness 

Kichari in a Hurry !!! 

Pressure Cooker Method:

Put all ingredients in a pressure cooker, bring up to pressure and cook for 10 minutes, remove from heat and let sit for another 10 minutes. Throw on the fresh coriander and add yoghurt as above.

Thermos Flask Lunch Method: 

This is such a great way to prepare kichari especially when you are short on time and have no heating facilities at work. You get a freshly cooked satisfying lunch which will be the envy of all your work colleagues !!

1.  Use methods 1-7 as above.

2. Transfer ingredients into a food thermos flask.

3. Go to work 

4. Open the flask at lunch time and voila..a fabulous warm freshly cooked meal. 

PS: cooking times will vary so you may need a few goes at this before you get the preparation cooking time right.

Succulent Sweet Variation:

Replace veggies with yoghurt and banana OR almond/rice/un-homogensied milk, cinnamon, raisins, agave syrup and nutmeg for a delicious breakfast or yummo sweet treat. 

Amazing Health benefits of Kichari:

* Mung Dhal actually chews up toxins in the body like the old pac man so eating this actually helps to detox the system

Kichari Detox

* Eat kichari for all 3 meals a day for 4 - 7 days for a great detox and cleanse for the body and mind.  

*BE SURE to rest the body and mind with any detox as the body needs to be supported through the process. If you are rushing around doing your daily routine and work then the body gets the signals of stress and will not allow the toxins to be flushed out, but will instead hold onto them. 

* This eating plan also helps with weight loss/management.

Spotlight On ! The miraculous healing properties of Herbs

 CINNAMON - A WONDERFUL HEALING HERB

 This week Im highlighting this fabulous herb which gets overlooked and is way too underated in my opinion. Its our friend Cinnamon.

This herb can be bought at any supermarket or store in the herb section. It is used quite liberally in some parts of Europe. The Greeks use it in everything ! I should know being part Cypriot. They add it to tea, almost all cakes and in just about everything they cook even meat dishes. I reckon they are really on to the amazing healing properties of this little wonder and have been keeping it a secret .....until now. I have decided to reveal all to the world !!Shhhhhh here it comes.....

Healing Properties of Cinnamon:

1. Carminative - helps to alleviate gas/flatulence
2. Good remedy for nausea and vomiting -1 tablespoon + 1 glass of water, boil -  1/2 hr after meals
3. Can be used to treat diahorrea
4. A warming herb - can be used to aid with poor circulation
5. Arthritis -  1 tablespoon of cinnamon powder and a dash of honey on an empty stomach
6. Anti-fungal, antiviral and antibacterial properties - from cinnamon essential oil
7. Diabetes - 1/2 teaspoon a day of cinnamon powder can help  reduce blood sugar, cholesterol, and triglyceride levels in Type II diabetes



Note: Not to be used by pregnant women as a herbal remedy. 


It is also delicious added to any herbal tea as a replacement to chocolate powder.

Enjoy
Love Anjani xx

Magical Ayurvedic Chai for winter coughs colds & flu

Being aware of the seasonal changes as part of our daily life is one step closer to knowing our true nature. As we wind our way through Autumn and into winter over the coming months its important to consciously make the necessary changes in our routines to prepare and support our physical and emotional bodies for the transition.

By not being conscious of this transition many of us will fall pray to the all familiar cough cold sore throat or flu. Take note, this is the body's way of telling you that you have not given it enough support and it is going to make you take notice by offering up some physical symptoms.  Good on you body!!

Here is a magical herbal chai remedy to get you back on the straight and narrow:

Ingredients:      20 crushed basil leaves; 6 slices of grated ginger; 1 teaspoon crushed black pepper; 1-2 tablespoons jaggery or palm sugar or rice syrup (to taste); 1.5 litres boiling water

Method: Place all ingredients into a thermos flask. Allow to sit for 1-2 hours. Sip 100 mls every hour throughout the day. Repeat entire process for approx 4-5 days or until symptoms are cleared. 

Note this is a medicinal chai and not to be taken for prolonged periods.

Be well xx

BREEZE INTO AUTUMN

VATA SEASON

So here comes Autumn. There’s the all too familiar chill in the air. Its dark when we get up for work and we are most likely to be found curled up on the sofa of an evening.  With a change in the seasons our living and eating habits must change too. We need to be mindful of supporting our bodies and re-balancing any elemental disharmony.

THE ELEMENTS 

In Autumn, the Vata dosha (made up of the elements of ether and air) is most prominent. To put it simply there is more air or wind which stirs up not only the weather but also our emotions. The air can also get into our joints and can bring about cracking or popping. The temperature is cooler, which has a cooling effect on our internal body heat. Many of us will fall pray to the common cold at the turn of Autumn if we do not support the body during this change. The ether brings a dryness to the air outside which leads to a dryness of our skin, cracked lips and even constipation with the drying of faeces.

Vata controls the the mind, the heart, creativity, digestion, relaxation, and the nervous system. It becomes much easier to overwork your mind and nervous system in Autumn. Too much work and not enough down time in Autumn leads to anxiety,  a weak immune system and ultimately dis-ease. It can also lead to cramps, insomnia, stiffness in the spine and an overly busy mind ~ what those in the medical fraternity loosely term “stress”.

DAILY ROUTINES TO HARMONISE THE ELEMENTS

Its very easy to counter the effects of increased ether and air in Autumn. We simply offer to ourselves the opposite elements to bring our mind and body in tune with nature:

• Rest more
• Wrap up in warm clothing covering the head, ears and neck from the cold wind
• Eating warming, moist, grounding foods to nurture the body
• Adopt a regular routine by getting up, eating, exercising and going to bed at regular times. Ideally we all should be in bed by 10pm. If we miss the 10pm train we get our second wind and our body thinks its time to wake up again.
• Exercise should also be regular and more gentle. Try out some grounding yoga asanas (poses), tai chi or qui gong to build the energy body. Swimming in a heated indoor pool or occasional running or bike ride to get up a sweat is also good. 
• Take a warm shower or bath after exercise. Ideally sit in a warm sauna or steam room if available.
• Give your head and body a rub all over (self massage) with warmed organic black sesame oil before showering or bathing to lubricate the skin and internal organs, counteract dryness and enliven the body prana (energy). It will soothe, ground and insulate the body making you feel warm safe and secure. This will also aid digestion and allow toxins to be eliminated from the body
• Get a professional Ayurvedic full body Abhayanga massage on a regular basis especially if you work with your mind every day. This will reduce anxiety and tension in the body and mind and bring clarity of thought and a feeling of general well being.
• Counteract wrinkles with a daily helping of organic jojoba oil. Use 1 to 2 drops on the palms of your hands and gently rub in circular movements over the entire face and ears in an upwards motion
• Rub 1 drop of organic black sesame oil into each nostril using the tip of your little finger after you shower or bathe in the morning to keep it from drying out and keep colds and flu at bay
• If starting a new project plan carefully and adopt a solid strategy to avoid it becoming too stressful on the mind and body
• Rub warmed sesame oil on the soles of the feet and crown of the head at night before bed to help with insomnia and anxiety for a peaceful nights sleep zzzzzzzzzzzzzzzzzzzzzz

EAT YOURSELF WELL

The keys principles to a great Autumn eating are WARM, MOIST NOURISHING foods:

• Favour foods which are sweet, mildly spicy, sour and salty as these increase moisture and encourage feeling nourished and grounded
• Reduce dry, cold, raw, fried and frozen foods
• Breakfast should be warm and moist. Replace the cold cereals and dry toast with warmed hot quinoa or amaranth (ancient grains) and cooked fruit, or warmed oats with added raisins, crushed walnuts or almond slithers and agave syrup or honey to sweeten
• Favour soups and stews, kichari, curries, warm and savoury foods. Salads should be warm such as a warm roasted veggie salad with aduki beans
• Make good use of warming herbs in your food: black pepper, ginger, tumeric, cinnamon, cloves, nutmeg
• Drinks should be sipped and taken warm. Try warm milk spiced with nutmeg and cardamon before bed for a sound restful sleep
• Avoid eating solids after 7pm

FASTING IN AUTUMN

 A 7 day fast of kichari (mung dhal, rice and vegetable curry)  and cooked fruit can be taken to prepare the body for the on-chill of winter. It can also be good for hayfever, stuffiness or mucous build up which are all caused by a build up of toxins in the body. The kichari can be eaten for breakfast and lunch with cooked fruit, cinnamon and cloves for dinner. Herbal teas can be sipped for the duration of the fast. Mung dhal eats away toxins and is extremely light to digest. This fast allows the body to rest, recoup and eliminate toxins naturally. It is really important to rest during such a fast. You should not go to work whilst during this fast. To tax the body while fasting will weaken the immune system and can lead to sickness, headaches, nausea and insomnia. After the fast, re-introduce sugars, carbs, coffee and alcohol (if you feel you must!) slowly.

YOGA ~ GROUNDING ASANAS

Yoga asanas (poses) should be focused on downward-moving energy (apana)  and the hips to help ground the nervous system and build strength and heat in the body.

Practicing any yoga posture in a relaxing way with slow deep breathing and the intention to let go and relax the nervous system can be very beneficial in decreasing the symptoms of allergies.

 

Good asanas to practice for Autumn are:

• Sitting poses to ground and still the body: Virasana (Hero), Siddhasana (Cross legged with the toes tucked in, Padmasana (Lotus), Lion pose (Simhasana)
• Surya Namaskar (Sun Salutes):  at least 3 rounds slowly and with conscious slow breath
• Standing poses: Tadasana (Mountain) Vrkasana (Tree), Trikonasana (Triangle), Virabhadrasana 1 and 2 (Warrior)
• Inversions: Sirshasana (Headstand) or lie on your back with your legs up against the wall
• Forward bends:  Uttanasana (standing forward bend), Paschimottananasana (sitting forward bend), Vajrasana (child’s pose) great for constipation and wind
• Spinal twists: Especially lying and seated to calm the nervous system. Ensure the breath is as full as possible for the full effects to be felt 
• Savasana or Yoga Nidra (deep relaxation of entire body - yoga sleep)-  20 - 30 minutes and wrap up warm

PRANAYAMA

Practicing stillness and focus on the breath relaxes the nervous system which sends signals to the immune system to settle down.  Pranayama (conscious breath control) and meditation are a great way to achieve this. 

A great Pranayama technique for Autumn is "Kapalabhati"   Kapalabhati breathing is great for allergies and hayfever and mucous build up as it forces out the toxins and mucous and clears the nostrils.

How to:

1) Sit crossed legged with a straight back.  Rest hands on knees with palms upwards. Relax face and neck. 

2) Inhale deeply through both nostrils and allowing the abdomen to fill up like a balloon at the same time. 

3) Exhale out of the nostrils by forcefully contracting the abdominal muscles. (Pull the abdomen in by quickly contracting the abdominal muscles and exhale through the nose) to push the air out of the diaphragm. 

4) The focus is on the outward exhalation - allow the inhalation to happen naturally 

Start with rounds of 15 breaths. At the end of this round breathe in and out slowly and deeply and bring your awareness to your forehead as you do so.You can repeat this up to two more times.

 Peace of I ~ Anjani xx

RELAX ~ REPLENISH ~ REJUVENATE

Autumn belly warmers ~ sweet healthy treats

Sweet jaggery sesame snacks:

Ingredients:
Handful sesame seeds
Handful raw peanuts or almonds
1 cube jaggery
4-5 cardamon seeds

Method:
Dry roast the sesame seeds until lightly brown in a pan. Crush slightly with a wooden spoon in the pan.

In a separate pan dry roast the nuts and crush.

Heat 50 ml water in a pan. Add crushed jaggery and reduce until it becomes sticky.  Add roasted crushed peanuts, sesame seeds and crushed cardamon seeds.

Cook mixture until dark, all water is dissolved and it becomes a thick paste. Turn out onto a plate and flatten or roll into balls. Cut and serve. Enjoy x

 Sumptuous sweet fruit treat

Ingredients:
Rose water
Orange blossom
Raw nuts
Sliced nectarines x 2; sliced peaches x 2
3 cloves

Method:  Steep (soak) for 2-3 days. Delicious !!

 Check out this website for great organic food shopping and recipes online:

http://www.organicdeliverysydney.com.au/

Scrummy Warming Autumn Compote

Scrummy Warming Autumn Rhubarb-Apple Compote

This recipe is a fantastic Autumn brekkie to kick start your digestion and keep you full of energy for you day of doing as the mornings start to get cooler

Ingredients: 

2 1/2 cups chopped rhubarb

2 apples (red or green) peeled, cored and chopped

1/3 cup organic brown sugar

1/2 cup water 

1/2 teaspoon clove powder or 5/6 cloves

1 teaspoon cinnamon

Method:

Simmer all ingredients on low heat until fruit is soft and mushy.

You can puree in a processor if you like it extra smooth but I prefer the lumpie bits in it !

Makes approximately 3 cups

Refrigerate or eat warm

Accompany with:

This compote is fantastic ~

~ on its own

~ with organic museli or granola and sheeps milk yoghurt

~ with pre soaked walnuts and almonds

Health benefits of Rhubarb:

~ rich in dietary fibre

~ helps prevent cancer

~ can lower cholesterol

~ Enjoy x