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Medicated Rice Gruel (Peya)

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This dish is ideal nutritional meal for heart patients, diabetics, and persons with high blood pressure and obesity due to its low sugar and glycemic content.
And due its high magnesium and iron content, it is beneficial to gut health and lung function.

Prep Time: 15 Min
Total Time: 30 Min
Serves:1 litre (4-5 person)

Ingredients

Method

  1. Take a bowl & add 1 ¼ cup red rice and wash it. Now soak it in freshwater for 5-10 minutes.
  2. Meanwhile, roast mustard, fenugreek, dry ginger, cinnamon, cardamom, cloves, and cumin seeds. Once it cools down, grind it in a fine powder.
  3. In a pressure cooker, boil 6 ½ cups of water, add salt, washed rice, ground powder, and mix well.
  4. Now close the lid & cook on medium heat for 4-5 whistles, then remove from the heat and allow it to cool down a little.
  5. Remove the cover, add the coconut milk or dairy milk as per your preference, and serve it hot with your choice of stir-fried vegetables and chutney on the side.

Check out the Ayurvedic benefits of ingredients used in this recipe

Cloves | Cardamom | Salt | Mustard | Ginger | Cumin | Cinnamon | Fenugreek

Spiced Rice Kheer

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An easy-to-make kheer recipe made with milk and rice is popularly known as Indian rice pudding and is one of the most popular sweet dishes. This delicious, nutritious dessert is ideal for the winter months. Spiced Rice Kheer is revitalizing, immune-boosting, and is excellent for reproductive organs as well as overall health and wellness.
Good for balancing Vata Dosha

Prep Time: 5 Min
Total Time: 1hr 5 Min
Serves: 4 Persons

Ingredients

  • 3 cups milk (whole or semi-skimmed)
  • 1/2 cup basmati rice (washed and drained)
  • 1/2 tsp powdered cardamom seeds
  • 2 tbsp blanched, chopped almonds
  • 1 tbsp pistachio nuts (peeled and sliced)
  • A pinch of saffron, soaked in boiling milk (optional)
  • 1 tablespoon of raisins (optional)
  • 3 tbsp honey or jaggery
  • 1 tsp ghee

Method

  1. In a medium saucepan, add milk, washed rice, and cardamom and bring it to a boil, then reduce to low heat and constantly stir to avoid lumps.
  2. Cook for about 25 minutes, or until the rice is mushy and starts to break.
  3. Now add in the soaked saffron and raisins (if using) and continue to cook for another 4–5 minutes.
  4. If using jaggery, add to taste and boil until it completely melts. But if you are using honey, add it just before serving, don’t heat it.
  5. Remove the pan from the heat and add chopped nuts. Garnish by drizzling 1 tbsp ghee, and serve while hot!

Check out the Ayurvedic benefits of ingredients used in this recipe

Ghee | Cardamom | Saffron | Raisins

Quinoa & Mung Kitchari

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Kitchari is a sattvic one-pot meal which is often made with split mung beans (moong dal), basmati rice, digestive spices, ghee or oil, and non-starchy veggies, and is regarded particularly therapeutic and nourishing. In this recipe we’ll use quinoa instead of rice, as well as moong dal and coconut oil.

Prep Time: 15 Min
Total Time: 45 Min
Serves: 4 Persons

Ingredients

  • 3 tsp ghee
  • 1 ½ tsp ginger
  • 3/4 cup quinoa
  • 5 cups of water
  • 1 chopped onion
  • 1 teaspoon cumin
  • 1/4 cup cashew nuts
  • 1 tsp mustard seeds
  • 1 tsp turmeric powder
  • 1 teaspoon rock salt
  • ¾ cup yellow moong dal
  • 3 cups green veggies chopped
  • fresh coriander leaves, (for garnish)
  • slices of lime/lime juice (for taste)

Method

  1. Thoroughly wash the mung dahl and quinoa using a sieve until the water runs clear.
  2. Melt the ghee in a medium saucepan and then add the mustard and cumin; wait till they crackle.
  3. Add the onions & cashews and stir for 1-2 minutes till onions soften and cashews turn golden. Then add turmeric, ginger, salt, and mix well.
  4. Then add the rinsed quinoa and mung dal to the pan and cook for 1-2 minutes; make sure they are well coated and start to sizzle lightly.
  5. Add in all the chopped vegetables and cook for another minute (not the broccoli florets)
  6. Pour 5 cups of boiling water and turn the heat down to low-medium. Cover & cook for 25–30 minutes, or until moong dal is soft and quinoa has a tail. Gently stir every 5-6 minutes.
  7. If necessary, add more water and broccoli florets for 5-6 minutes before turning off the heat.
  8. Garnish with freshly chopped coriander, lime slice, and serve hot.

Notes

Depending on how long the vegetables need to cook, you can add them accordingly.

Check out the Ayurvedic benefits of ingredients used in this recipe

Ghee | Ginger | Cumin | Cashew | Mustard Seeds | Turmeric | Black Salt | Coriander

Ragi and Banana Smoothie

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Ragi and jaggery are great natural sources of Iron and calcium. The smoothie is also recommended as a weaning food for babies due to its nutritional value. It is suitable for lactating mothers as well. It can also help keep the blood pressure in check due to its high potassium, magnesium, and low sodium content.
Ideal for Vata and Pitta dosha

Prep Time: 5 Min
Total Time: 10 Min
Serves: 1 glass (250-300 ml)

Ingredients

  • 3-4 Tbsp Ragi powder/flakes
  • 1-1 ½ ripe banana
  • 1 Tbsp jaggery/palm sugar
  • 1 cup milk/coconut water/buttermilk/coconut milk/plain water

Method

  1. Take 3-4 Tbsp Ragi. Wash it and set it aside to dry.
  2. Once dried, take a pan and dry roast the ragi.
  3. Take a mixer, transfer the roasted Ragi and blend it to make a fine powder.
  4. You can also soak Ragi flakes for 5 minutes before using them.
  5. Add banana, jaggery/palm sugar, and ragi flakes or powder together & blend it for a few seconds
  6. Add 1 cup water, or you can also use milk/coconut water/buttermilk/coconut milk as per your choice
  7. Blend for 1-2 min until it is smooth.

Notes

Diabetics and obese persons can have without jaggery.

Cashew Cheese

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Cashew cheese is a great vegan appetizer. It’s so smooth, creamy, and delicious that you won’t believe you’re eating vegan cheese. It goes with everything, and you won’t miss the original cheese once.You only need 6 ingredients & it is so easy to make that it gets ready in just 5 minutes!

Good for Vata and Kapha Dosha.

Prep Time: 5 Min
Total Time: 5 Min
Serves: 2 and ½ cups (375ml approx)

Ingredients

Method

  1. Soak ½ cups of cashews in water for at least 20 minutes.
  2. Drain the water and keep the cashew aside.
  3. Take a blender, add cashews, olive oil, lemon juice, hemp seeds, salt, and blend it to make a fine paste.
  4. When the mixture is smooth, add the little water and blend for a few more minutes until the mixture becomes creamy.

Serving Suggestion

This cashew cheese is ideal for any savory recipe. It goes well with tortilla chips, crudités, and toast.

Notes

If you want your cheese to be more flavorful, you can also add extra herbs and spices according your taste

Check out the Ayurvedic benefits of ingredients used in this recipe

Cashew | Himalayan Salt

Lemon rice with Indian lilva beans

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Lemon rice with Indian lilva beans also known as Avarekalu Chitranna is a classic Karnataka rice dish cooked with Hyacinth beans, lemon, onion, coconut, and spices. It is one of Karnataka Cuisine’s main course recipes which is easy to make and nutritious.
Good for Vata and Kapha Dosha

Prep Time: 10 Min
Total Time: 40 Min
Serves: 4 persons

Ingredients

  • 1 cup lilva beans (also known as avarekalu)
  • 2 cups rice (cooked)
  • 1/2 tablespoons turmeric powder
  • 1 pinch asafetida (hing)
  • 5 slit green chilies
  • 2-3 curry leaf twigs
  • 1/2 tsp mustard
  • 1/2 tsp urad dal
  • 1 tsp lemon juice
  • 3 coriander leaves springs (chopped)
  • 2 chopped onions
  • 1 Tbsp ghee (or oil)
  • salt to taste

Method

  1. Cook the rice in a separate cooker.
  2. Add 1 tsp of oil/ghee to the cooked rice and stir well. Set aside for now.
  3. Take water in a pan, add lilva beans and cook till it gets tender.
  4. Once cooked, strain the lilva bean and set it aside.
  5. Then, heat some ghee/oil in a pan & add the ½ tsp mustard seeds, ½ tsp urad dal, a pinch of hing, & handful of curry leaves and stir gently
  6. After that, add the chopped onions and slit green chilies and cook till golden brown.
  7. Toss in the boiled lilva beans and cook for a few minutes.
  8. Add the boiled rice, mix it well and then remove the pan from the heat.
  9. Add the lemon juice and coriander and toss to mix well.

Serving Suggestion

Garnish with freshly chopped coriander leaves. You can serve this as breakfast or lunch!

Check out the Ayurvedic benefits of ingredients used in this recipe

Turmeric | Ghee | Asafetida | Himalayan Salt | Curry Leaves | Mustard Seeds | Coriander

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