Buckwheat Roti

 

Buckwheat Roti

Buckwheat Health Benefits: Buckwheat is a seed, not a grain and does not contain gluten. It is high in protein, fiber and amino acids such as lysine and arginine. It also contains B vitamins and makes an excellent alternative for people who are sensitive to gluten or oats.
Servings 5 servings

Ingredients

  • 2 cups of buckwheat groats
  • 2 tsp of carom seeds ajwian
  • 1 tablespoon of ghee or melted coconut oil
  • 1 tsp salt
  • 3/4 cup of warm water and more as needed

Instructions

  1. Grind the buckwheat groats at maximum speed in a high speed blender like a Vitamix till they turn into flour, about 1 to 2 minutes.
  2. Pour into a mixing bowl and add the rest of the ingredients.
  3. Knead into a dough. It will be sticky at first but keep gathering the dry flour at the bottome and sides of the bowl and incorporate it into the dough ball.
  4. Add more a bit more water as needed to make a doughy consistency that does not stick to your fingers.
  5. Let the dough ball rest for 30 min with a cloth or cellophane cover over the bowl.
  6. After 30 min, pluck a lump of dough and swirl it between both of your palms to form 1 and 1/2 inch wide and 1/2 inch thick ball. You should be able to make about 10 balls with the dough. Cut a 6x6 inch square of unbleached wax paper and brush some ghee or coconut oil on one side of the wax paper squares.
  7. Take a tortilla press and open it. Place one square on the bottom with the greased side facing up. Place a dough ball in the center and place another wax paper square on top of the dough ball with the oiled surface towards the ball. Press the ball till it is flattened into a thin 3 to 4 inch disk.
  8. Meanwhile, take a flat roti pan (available from any Indian grocery store), a cast iron pan or a heavy bottomed stainless steel pan. Heat it on medium high. Plop the roti on the heated surface of the pan till the top forms small bubbles. After a few minutes, flip the roti over. Let both sides brown slightly. You can keep flipping it on either side till no raw dough is visible.
  9. Place the roti on a plate and moisten its surface with 1/4 tsp of ghee. Keep piling the hot rotis onto the stack as they cook and cover them with a bread cloth to keep them warm. Serve with Dal or Roman lentils.

Squash Hummus

 

Squash Hummus

Ingredients

  • 1 can chickpeas
  • Pulp of 1/4 to 1/3 medium sized butternut squash or autumn harvest squash
  • 4 medium cloves of garlic peeled and crushed and left to sit for 10 min
  • 1/8 cup lemon juice
  • 1 tsp paprika
  • 1 tsp salt
  • 3 tsp of tahini paste
  • 1/2 tsp cumin
  • 1/8 cup olive oil
  • 1/8 cup of hot water
  • 1 tsp powdered sumac

Instructions

  1. Cut squash in half and scoop out seeds.  Place cut side down on a parchment paper lined cookie sheet in a  375 degree oven for about 45 min or till soft. Take out of the oven, scoop pulp from 1/4 to 1/3 of the squash into a bowl and let it cool down till it is warm (not hot).

  2. Place the pulp in the blender with the rest of the  ingredients except olive oil, water and sumac in a high speed blender and blend on high using the plunger to incorporate.

  3. Stream the olive oil gently until incorporated then add water till a smooth consistency is reached.  You may need to add a little more than 1/4 cup for desired consistency if you want it a bit thinner.

  4. Once the hummus is smooth and spreadable, transfer to a glass container.  Sprinkle with powdered sumac and some extra paprika.  Store in refrigerator for a week.Serve with vegetables or use as a spread on sandwiches or scoop into your salad for a side of protein.

Vegetable Curry with Tofu (or Tempeh)*

 

Vegetable Curry with Tofu (or Tempeh)

Ingredients

  • 1 block of extra firm organic tofu or 1 package of organic tempeh
  • 4 cups of spinach leaves a tub of pre-washed spinach works
  • 1 carrot peeled and cut into diagonal slices
  • 1 medium sweet potato
  • 2 bunches of baby bok choy
  • 2 cups broccolli florets
  • 1 TBSP of fish sauce for a vegan version use soy sauce
  • 1 tsp of coconut sugar
  • 1 can of full fat coconut milk
  • 2-3 tsp of olive oil
  • 1 TBSP of red curry paste
  • 1/2 tsp of turmeric powder
  • 1/2 cup of chopped cilantro
  • 1 TBSP lime juice

Instructions

  1. If using Tempeh slice it into 1/2 inch slices and fry with a boitof oile to brown on all sides and then use as you would the tofu

  2. Wrap tofu in a kitchen towel and place a heavy pan on it for at least 30 min to squeeze out the water. You can also purchase pre-pressed tofu which doesn’t require this step.
  3. Cut tofu into 1/2 inch chunks. Heat 1 tsp of olive oil spread on a flat frying pan and place tofu chunks on it. Fry the tofu till it is slightly brown on both sides and set aside.
  4. You can also make it with this recipe: How to Make Tofu Taste Good
  5. Take 2 tsp of olive oil and place in a deep dish pot. Heat on medium heat and add the curry paste and turmeric powder and stir for 10 seconds. Make sure it doesn’t burn.

    Add coconut milk and cubed sweet potato. Place the lid on the pot and let soften. Once incorporated and slightly cooked, turn the burner off and add fried tofu and mix gently so as to incorporate the tofu without breaking it. Add spinach leaves and stir. These will wilt in the hot curry. Add the cilantro leaves and sprinkle lime juice on top and serve with rice or noodles.

  6. Once sweet potatoes have softened, Add fish sauce (or soy sauce) and coconut sugar and mix gently. Add the remaining vegetables except the spinach leaves.

  7. Once incorporated and slightly cooked, turn the burner off and add fried tofu and mix gently so as to incorporate the tofu without breaking it. Add spinach leaves and stir. These will wilt in the hot curry.

  8. Add the cilantro leaves and sprinkle lime juice on top and serve with rice or noodles.

Recipe Notes

If using Tempeh, take the slab of Tempeh out of the package and slice 1/2 inch slices and fry on the frying pan with heated oil till both cut sides are browned. Use as you would the tofu.

Dandelion Pesto

Dandelion greens are the ultimate health food. They are rich in vitamins A, B, C, Em K and folic acid. They are also rich in calcium, magnesium, iron and potassium. In Chinese medicine, they are used to treat stomach and liver issues, act as a coolant, a cleanser and a detoxifier.

Dandelion Pesto

Servings 1 cup

Ingredients

  • 1 bunch organic dandelion greens 3 cups washed and chopped
  • 4 cloves garlic chopped and left to rest for 10 min
  • 2 tablespoons lemon juice
  • 1/4 cup hemp seeds
  • 1/4 cup sunflower seeds
  • 1/4 cup walnuts lightly roasted in the toaster oven for 1 minute on low
  • 3 tablespoons extra virgin olive oil
  • 1 tsp nutritional yeast optional
  • 1/2 tsp salt
  • 1/4 tsp fresh ground black pepper

Instructions

  1. Combine all ingredients except olive oil in a blender and blend on high. While ingredients are blending, pour olive oil in a slow stream till incorporated.

Recipe Notes

Serve with crackers or vegetable sticks or use as a salad dressing, sandwich spread or pasta sauce. This is a highly nutritious and very versatile pesto.

Dandelion greens are the ultimate health food. They are rich in vitamins A, B, C, E, K and folic acid. They are also rich in calcium, magnesium, iron and potassium.
In Chinese medicine, they are used to treat stomach and liver issues, act as a coolant, a cleanser and a detoxifier.

Cacao Truffles

 

Cacao Truffles

Servings 12 pieces
Author Rose Kumar M.D.

Ingredients

  • ½ c Medjool dates (about 26 pitted)
  • 6 T Cacao powder
  • ¼ c Cacao butter or almond butter
  • 2 T coconut oil
  • T maca powder
  • ¼ t vanilla extract
  • 2 T agave or coconut sugar optional
  • 2 T cacao nibs optional

Instructions

  1. In a food processor with a blade, blend all the ingredients except the last two. You may have stop the machine to scrape the sides to make sure all the ingredients are incorporated.  You may add a few drops of water if the mix is not formed into a smooth ball.

  2. Place the ball in the refrigerator for 30 minutes until it cools and partially solidifies.

  3. Meanwhile, blend the cacao nibs with the cocout sugar till al course powder is formed and set aside in a plate or shallow bowl

Recipe Notes

These truffles are best served at room temperature and if stored in an airtight container in the refrigerator, they will keep for 4 weeks.  


You may add 3/4 tsp mint extract to the ingredients if you would like to make cacao-mint truffles 

How To Make Tofu Taste Good

Soy has been viewed with controversy in the US for years. The truth is, scientific evidence has shown soy to be beneficial and protective as a plant protein source for decades. When I suggest for my patients to try organic tofu, as a form of plant protein, many say they don’t know how to cook it so it tastes good. There are some simple ways to prepare tofu to fix that problem!

Flavorful Baked Tofu

Soy has been viewed with controversy in the US for years. The truth is, scientific evidence has shown soy to be beneficial and protective as a plant protein source for decades. Asian countries that consume soy as a normal part of their diet, have less incidence of hormonal cancers (such as breast and prostate) than countries that don’t. However, there is a caveat. Organic soy as a food, is metabolized differently than soy that is processed into protein powders or supplements. Additionally, soy that is not organic may actually increase the risk of hormonal cancers. When I suggest for my patients to try organic tofu, as a form of plant protein, many say they don’t know how to cook it so it tastes good. There are some simple ways to prepare tofu to fix that problem! Here, I offer you a basic recipe for how to make tofu that you can eat as a snack by itself, or add to stir-fries, soups or, salad topper. Again, make sure your tofu is organic. I prefer to use tofu that is “extra firm”. I hope you enjoy this recipe as much as I do.

Ingredients

  • 1 package extra firm organic tofu packed in water
  • 1 tablespoon peanut or almond butter optional
  • 1/4 cup tablespoons liquid aminos or organic soy sauce
  • 1 tablespoon maple syrup or honey
  • a pinch of cayenne pepper or more to taste optional
  • 2 cloves crushed/chopped garlic let this sit for 10 min after crushing before adding it
  • 1 tsp grated ginger root
  • 1 tsp rice vinegar
  • 1/2 tablespoon olive oil
  • 1 tsp sesame oil

Instructions

  1. Remove the tofu from the package and wrap it in a cotton kitchen towel. Place a heavy pan upon it (a cast iron frying pan works well). Let it sit for 1 hour or more till the water runs out and the tofu is firm.
  2. While tofu is pressing, chop and rest your garlic, add the garlic and remaining ingredients to a bowl big enough to eventually mix the tofu in to. Stir with a whisk or fork to make a smooth slurry.
  3. Once the pressing is complete, cut the tofu into cubes and add it to the slurry. Mix it carefully with your hands so the marinade is incorporated into the tofu. Cover the bowl and place it in the refrigerator for a few hours or overnight.
  4. If you don’t have time for the marinating step, you can skip it, but it tastes more flavorful, the longer it marinates. (if you prepare this the night before you plan to cook it, it will be easier to organize your prep time).
  5. Preheat your oven to 400 degrees. Take a cookie sheet and line with place parchment paper, or, a silicone baking mat, and carefully place the tofu on it leaving a half-inch distance between the cubes. Brush any remaining marinade onto the tofu.
  6. Let it bake for 20 to 30 min or until the tofu has hardened and the marinade is dry.
  7. Carefully transfer using a spatula and add to stir-fries or use as a snack.
  8. If not using immediately, refrigerate and eat within 3 days.

Recipe Notes

*all ingredients should be organic

Dr. Kumar’s Anti-Oxidant Zucchini and Vegetable Stir Fry

 

Dr. Kumar’s Antioxidant Zucchini and Vegetable Stir Fry

Servings 4 servings

Ingredients

  • 1 medium medium zucchini chopped in 1 inch long slices 
  • ¼ cauliflower (optional) cut into florets
  • 1 medium tomato chopped
  • 1 medium green tomato (optional) chopped
  • 1 tsp olive oil 
  • ¾ tsp 3/4 tsp cumin seeds
  • ¼ tsp 1/4 tsp Asafetida
  • 1 small onion or shallot sliced
  • 4 cloves 4 garlic cloves chopped and rested for 10 min 
  • ½ tsp red pepper flakes  
  • ½ tsp gray salt
  • ½ tsp turmeric powder 
  • 1 grind fresh cracked black pepper
  • 1 tsp coriander powder 

Instructions

  1. Chop the garlic and let it rest while you are chopping other vegetables. Cut the zucchini into half inch long pieces, cut the cauliflower into florets, chop the tomatoes and onion or shallot.

  2. Heat the oil and add cumin seeds and asafetida.  Fry till cumin seeds are dark brown or roasted.  (If you are on an oil free diet, you can roast these dry).  Add the onions and garlic and let the onion sweat for 2 minutes, stirring to prevent burning. 

  3. Add the onions and garlic and let the onion sweat for 2 minutes, stirring to prevent burning.  Add turmeric powder and let it roast for 1 minute.  Add a grind of pepper on the turmeric as it is heating.

  4. Stir the vegetables with spices together and cover with a lid for 5 to 6 minutes till zucchini is slightly soft and the peel is a vibrant green. 

  5. Garnish with chopped cilantro. 

Recipe Notes

You may add or substitute any other vegetable of your choice.  

This is a fast and easy side dish to prepare and tastes wonderful with lentil soup or Dal.

The Life Changing Loaf of Bread with Olives and Caraway

 

The Life Changing Loaf of Bread with Olives and Caraway

One of my favorite recipe books and websites is Sarah Britton’s My New Roots I am excited to share this with you and am featuring and nourishing and nutritious vegan and gluten free recipe that is comforting in any season.

Course Side Dish
Servings 6 people
Author Sarah Britton

Ingredients

  • 1 c sunflower seeds
  • ½ c flax seeds
  • ½ c hazelnuts or almonds
  • c glute free rolled oats
  • 2 t Chia seeds
  • 4 T psyllium seed husks (3 if using powder)
  • 1 t fine sea salt
  • 1 T caraway seed
  • 1 T pure maple syrup
  • 3 T coconut oil or ghee melted½
  • ½ c kalamata olives pitted and chopped

Instructions

  1. In a flexible silicone loaf pan (or parchment lined loaf pan), combine sunflower and flax seeds, nuts, oats, chia seeds psyllium husks, sea salt, and caraway seeds, stirring well. 

  2. Whisk the maple syrup, oil and 1 1/2 cups water together in a measuring cup.  Add this mixture plus the chopped olives to the dry ingredients and mix until everything is completely soaked and the dough becomes very thick ( if the dough is too thick to stir, add 1 or 2 tsp of water until it is manageable).  Smooth out the top with the back of the spoon.  Let sit out on the counter covered for at least 3 hours or overnight.

  3. Preheat oven to 350°F

  4. Bake the loaf on the middle rack of the oven for 20 minutes (it may take longer till the top is bit dry.  Check it periodically).  Remove the bread from the loaf pan, turn it upside down directly onto the oven rack and bake for another 40 min to an hour.  The bread is done when it sounds hollow when it is tapped.  Let the bread cool completely before slicing; to slice it easily, use a very sharp, smooth knife instead of a serrated bread knife.

  5. Store the bread in a tightly sealed container in the refrigerator for up to 5 days.  (It also freezes well so slice before freezing for quick and easy toast.)

Dr. Kumar’s Golden Milk

 

Dr. Kumar’s Golden Milk

Servings 1

Ingredients

  • 1 cup of hemp or almond milk
  • 1 teaspoon of grated organic turmeric root
  • A pinch of saffron
  • 1 grind of black pepper
  • 1/4 tsp of crushed cardamom seeds
  • 1/2 tsp of grated ginger
  • 1 tsp of honey or maple syrup
  • a pinch of cinnamon optional

Instructions

  1. Boil all ingredients on low heat for 10 min until incorporated and the milk is fragrant with a deep yellow color.
  2. Strain and transfer to a mug and add honey or maple syrup. Add a pinch of cinnamon if you desire.

Recipe Notes

I use grated fresh turmeric root as it is less bitter when used in Golden milk and less likely to have contaminants than turmeric powder.
* The piperine (active ingredient) in black pepper increases curcumin (the active ingredient in turmeric) absorption by up to 2,000% in the human body as curcumin by itself is not well-absorbed by the body on its own.

Antioxidant Rich Blueberry Smoothie

 

ANTIOXIDANT RICH BLUEBERRY SMOOTHIE

Servings 2

Ingredients

  • 1 cup frozen organic blueberries
  • 1 cup hemp milk
  • ½ overripe banana
  • ½ tsp cardamom seed
  • 1 tsp chia seeds
  • ¼ c hemp seeds
  • 1 tsp maca powder
  • 1 tsp mesquite powder

Instructions

  1. Place all ingredients in the blender and blend till smooth - add milk until desired thickness is achieved.