Immune Boosting Ice Cream

 

Immune Boosting Ice Cream

Vegan, immune boosting and delicious on a hot summer day!

Prep Time 15 minutes
Author Rose Kumar M.D.

Ingredients

  • 4 ripe bananas
  • cup frozen blueberries
  • ½ t cardamom

Instructions

  1. Peel and slice ripe bananas into 1/2 inch rounds, and arrange on a cookie sheet lined with parchment paper.  Place in your freezer for 2 to 3 hours.  When frozen solid, place all ingredients in a high speed blender and blend on medium high till pulverized.  Use a spatula to scrape off the sides.  You may need to add a splash of non-dairy milk or water to help the fruit incorporate.  It will begin to come together with a creamy texture.  Scoop into ice cream dishes and enjoy!

Recipe Notes

The combination of blueberries and cardamom has been shown to significantly increase the number and activity of Natural Killer cells which kill viruses and cancer cells.

Overripe bananas are sweeter as the natural sugars they contain become more concentrated as they ripen reducing the need for a sweetener in the ice-cream.  They also contain a much higher percentage of antioxidants than less ripe ones.

No Knead Spelt Bread

 

No Knead Spelt Bread

Ingredients

  • c organic spelt flour
  • 2 ½ c warm water
  • 3 t salt
  • ½ t vinegar
  • ¾ t instant yeast

Instructions

  1. Mix all ingredients in a bowl. Stir to combine with your hands. Knead the dough only till it incorporates but do not over-knead.Cover with a towel and let sit in a warm place for 6 to 8 hours (I set it on a southern facing window sill).

  2. Preheat oven to 500 degrees

  3. Once preheated, place pot with a lid in the oven

  4. Sprinkle some Spelt flour on the counter to prevent the dough from sticking. Flatten the dough a bit on the surface and fold it over itself 3 times, flattening it each time after folding.  

  5. Carefully take the preheated pot out of the oven and place on your stovetop.  It will be really hot! Drop the dough in one  motion, seam side up.  Don’t worry if it is not centered or if it is not perfectly placed.  

  6. Place the cover back on and put back in the oven for 40 to 45 minutes; then uncover the pot and let bake for another 10 min till browned.  

  7. Take out of the oven, carefully take out of the pot; place on rack let & cool completely before slicing.  

  8. This bread has a lovely crust and you will be amazed as to how much it looks like a professional loaf.

Vegan/Gluten Free Pancakes

 

Vegan/Gluten-Free Pancakes

Ingredients

Dry Ingredient Mix

  • 3 cups buckwheat groats
  • 1-1/2 cups millet seeds
  • 2 tablespoons non-aluminum baking powder
  • 1 tablespoon baking soda
  • 1 tsp salt

Wet Ingredient Mix

  • 2 cups of Dry Mix above
  • 1 tablespoon of ground flax meal
  • 3 tablespoons of water
  • 1 T of maca powder
  • 1 T of mesquite powder
  • 2 tsp of vanilla
  • 3 cups of hemp milk or any other non-dairy milk
  • 1 Tof melted coconut oil or ghee non-vegan
  • 3 T of sunflower seeds
  • 2 cups of blueberries to add once batter is made

Instructions

  1. Grind the dry ingredient mix in a high speed blender at the highest speed till incorporated with the consistency of flour.
  2. Combine flax meal with 3 tablespoons of water and let sit in a small bowl for 10 min. Once thickened, add to the above ingredients in a bowl.
  3. Mix batter vigorously till incorporated. You may add more water to create the desired thickness of batter you wish. Once batter is made, add blueberries and fold in gently.
  4. Heat a skillet on medium heat. Spray coconut oil and drop 3/4 cup of batter in 3 dollops to make 3 pancakes on the skillet. Once the surface of the pancakes begins to bubble, flip them over and let them cook thoroughly. When you poke the surface, no uncooked batter should appear.
  5. Once they are done, stack them on a plate and add a tablespoon of Maple Syrup and 2 tablespoons of Coconut Chia Pudding. Enjoy with a hot cup of coffee or tea.

Khichadi

 

Khichadi (pronounced Khi-cha-ri)

Course Main Course
Cuisine Indian

Ingredients

  • 1/2 cup moong dal beans soaked in 1 and 1/2 cups of water overnight
  • 1/2 cup basmati or brown rice If using brown rice, soak it in 1 cup of water for 4 to 5 hours
  • 1/2 tsp cumin seed
  • 1/3 tsp turmeric powder
  • 1/8 tsp gluten free asafoetida powder
  • 1 tsp salt
  • 1 inch ginger grated or finely chopped
  • 1/2 onion finely chopped
  • 2 tsp ghee
  • 3 cups of water
  • juice of 1 lemon

Instructions

  1. Rinse the moong dal after it is done soaking and combine with the rice (if using soaked brown rice, drain and rinse before combining). Place this on the side. Heat a stainless steel or cast iron soup pot and melt the ghee. Add the cumin seeds and let them sizzle for about a minute. When they start to get darker in color, add the turmeric and asafoetida and stir. Add ginger and onlon and heat till the onion becomes translucent. Then add the rice and moong dal mixture and cover with 3 cups of water and salt. Place the lid on the pot and turn the heat to medium low and let it simmer for approximately 40 min or till mushy. Add lemon juice and serve.

  2. Another option for cooking Khichadi is to make the above in a pressure cooker. After adding the water, cook it for 8 to 9 minutes once pressure valve pops up.
  3. Khichadi is served traditionally with plain yogurt and lemon pickle as this adds probiotic and prebiotic qualities to this very complete and balanced dish.
  4. If you want to add other vegetables such as chopped carrots, peas or tomatoes, the time to add these is when the onions are translucent. stir for a few minutes to incorporate the flavors, then add the rice/moong dal mixture with water.
  5. ** For a slightly spicier and flavorful treat, fry 10 curry leaves with the onion before adding the rice/moong dal mixture.

Recipe Notes

Khichadi is a dish popularized by Ayurvedic practitioners in the West but is a staple in India for anyone who is sick. It is common for this dish to be the first solid food that is fed to babies (without the spices) as it is easy to digest and balances all three doshas in the body when made with moong dal. Moong dal is packed with plant protein, a detoxifier in addition to being a dosha balancer, and is considered one of the most nutritious lentils in India. When it is soaked, if it sprouts a little, it vitality increases which increases your body’s vital energy.

Picture credit to The Minamalist Vegan

 

Overnight Oats

Overnight Oats

Mason Jar magic! Breakfast ready when you are.

Prep Time 8 hours

Ingredients

  • 3 c organic* thick rolled oats
  • ¼ c chia seeds
  • 2 c hemp milk
  • 1 t vanilla
  • ¼ t salt
  • 2 T maple syrup - optional

Instructions

  1. Add all ingredients to the mason jar.  Shake the jar and then unscrew the cap.

  2. Make sure the hemp milk covers the top of the oats.  If it doesn’t, add water to cover.

  3. Refrigerate overnight and they will be ready by morning for breakfast.

  4. Add your choice of fruit or just enjoy them plain.

Recipe Notes

Overnight oats act as a prebiotic in the gut.  They are soothing to the intestinal walls and also add fiber to scrub the walls and wash them clean! 

 

They are a great 5 minute prep the night before for a busy morning!

 

Veggie Burgers

Ingredients

  • ½ c garbanzo beans, soaked overnight
  • 1 ½ c water
  • 1 medium shallot or small onion
  • 4 cloves garlic
  • 1 t turmeric powder
  • ¼ t red pepper flakes
  • 2 medium carrots
  • ½ c shredded beet
  • ¾ c oat flour (You can pulse oats in the food processor or purchase the flour.)
  • ¾ T salt
  • 1 t lemon pepper
  • ¼ c sunflower seeds

Instructions

  1. Decant water from garbanzo beans, wash and add to pressure cooker with water.  Pressure cook for 10 min. Decant the water and set aside.

  2. Roughly chop onion or shallot and place in food processor.  Fine chop garlic and let sit for 10 min.  

  3. Cut carrot into thirds and place in food processor with chopping blade. Pulse till evenly chopped.  Add the remaining ingredients except oat flour and sunflower seeds. Add oat flour a little at a time till the mixture begins to come together.  Now pour it into a large bowl and add sunflower seeds and enough oat flour till you can form patties that hold together. Add water or more oat flour to achieve this.

  4. Heat a flat surfaced pan on medium heat and add a tablespoon of olive oil, or coconut oil or ghee till just melted.  Spread on the pan. Drop patties on the melted oil and press down gently with a spatula. Let them cook for 5 to 6 minutes or until slightly browned.  Flip them over and repeat.

  5. The veggie burgers can be stored in the freezer (each separated by wax paper to prevent sticking and placed in a glass storage container) as a sandwich or burger filling and can also be used as a source of plant protein in a salad. 

Hemp Milk

Hemp Milk

Homemade is always best!

Course Drinks
Prep Time 5 minutes
Servings 2
Author Rose Kumar, M.D.

Ingredients

  • 1/4 c hemp seeds
  • 4 pitted dates
  • 1 tsp vanilla
  • 3 c water

Instructions

  1. Blend all ingredients for 3-4 minutes. Store in a mason jar and use within 3-4 days.

Cashew Cacao Milk

Cashew Cacao Milk

Ingredients

  • 1 cup raw cashews soaked in water overnight
  • 4 cups of water
  • 4 Tablespoons cacao powder
  • 1 tsp vanilla
  • 4 dates
  • 1 tsp maple syrup

Instructions

  1. Rinse soaked cashews and place in the blender with the rest of the ingredients on high.
  2. Let blend for 5 minutes.
  3. Strain into a large glass container and refrigerate.

Recipe Notes

Cashew milk lasts 4 days in the refrigerator.

Yam and Collard Sabzi

Yam and Collard Sabzi

Ingredients

  • 1 yam peeled and cubed
  • 3 large collard leaves ribs removed and sliced into horizontal strips
  • 1 medium shallot peeled and diced
  • 1 clove garlic chopped
  • 1/2 tsp black cumin seeds Kalaongi - available at an Indian grocery store or online
  • 1/4 tsp asafetida powder available at an Indian grocery store
  • 1 tsp olive oil or ghee
  • 1/2 tsp Himalayan salt

Instructions

  1. Heat oil/ghee in a frying pan.
  2. Add black cumin seeds and asafetida powder till sizzling for about 30 seconds, then add shallots and garlic and fry till they are translucent, about 5 minutes, stirring occasionally to prevent sticking.
  3. Add cubed yams. Stir till the oil is incorporated and coats the yams, then reduce to medium heat and place lid on the pan for 5 minutes.
  4. Lift lid and stir so the yams don’t stick to the pan. You may need to add a splash of water and place lid back on till yams are partly softened.
  5. Add the collard leaf strips to the yams. Stir to incorporate and add salt.
  6. When collard leaf strips soften, remove the lid and serve.

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The Health Benefits of Maca


Maca is a South American root which belongs to the radish family.  The powder of the dried root is termed Maca Powder.  It is high in vitamins B1, B2 and B6 as well as Vitamin C and E. One ounce of maca contains 4 grams of plant protein and high levels of the minerals zinc, magnesium and iron.  It is helpful for restoring energy and is a great powder to add to smoothies and desserts as a tonic to healing fatigue.