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.

Cacao Energy Bites

CACAO ENERGY BITES

Prep Time 10 minutes
Total Time 10 minutes

Ingredients

  • 1 1/2 cups pitted dates
  • 1/4 cup almonds
  • 1/4 cup cacao powder
  • 2 tablespoons cacao nibs
  • 4 tablespoons hemp seeds
  • 2 tablespoons raw nuts
  • 2 tsp maca powder
  • Optional: 1/4 cup dried fruit without added sugar

Instructions

  1. Place all ingredients in a food processor and blend till there is a dry and grainy consistency.
  2. Add 1/2 tsp of water at a time and blend in he processer to wet it just enough for the ingredients to stick together.
  3. Don’t let it get too wet.
  4. Dump the mix on a sheet of parchement paper into a solid mass and pluck an inch around amounts and roll into balls.
  5. Place them in a glass container with a cover and refrigerate.
  6. Once slightly cooled, they are ready to eat.

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Lentil Soup

LENTIL SOUP

Servings 4

Ingredients

  • 1 cup dry brown lentils soaked overnight in water with a tablespoon of apple cider vinegar
  • 1 medium sized yellow onion chopped
  • 4 to 5 cloves chopped garlic let sit for 10 minutes after chopping
  • 8 oz sliced mushrooms
  • 1 carrot cut into 1/4 inch pieces
  • 1/2 bunch kale chopped
  • 1/2 bunch parsley torn into pieces
  • 1 medium sized blue or red potato, cubed
  • 1 tsp vegetable bouillon paste without MSG
  • 2 tablespoons olive oil
  • 1 tsp iodized salt
  • 2 tablespoons liquid aminos Bragg brand or soy sauce
  • 2 tablespoons apple cider vinegar
  • 4 to 5 cups filtered water

Instructions

  1. Heat the oil in a Dutch oven and add onions and garlic. Let cook till onions are translucent. Add the sliced mushrooms and let cook for 5 minutes. Then add chopped carrots and potatoes and stir. Rinse the lentils and wash them in water to remove the apple cider vinegar. Add to the pot. Add water, bouillon paste, liquid aminos and salt. Let cook/simmer for 30 minutes or until lentils are soft. Add kale and apple cider vinegar and mix to incorporate into the soup. Turn off the heat and add chopped parsley. Taste and add more salt, if needed.

Saag (Spinach Curry)

Vegan Spinach Pesto

 

Vegan Spinach Pesto

Ingredients

  • 1/2 cup toasted walnuts almonds or hazelnuts
  • 3 cloves garlic
  • 1 cup flat-leaf parsley lightly packed (tender stems only)
  • 2 cups baby spinach
  • zest of 1 organic lemon
  • cup/ 80ml freshly squeezed lemon juice about 2 lemons
  • ¼ cup organic extra virgin olive oil
  • 1/3 cup / 35g nutritional yeast
  • 1/2 tsp. fine sea salt
  • ½ cup water more to obtain desired consistency

Instructions

  1. Mince the garlic with a knife or through a garlic press. Add all ingredients in a food processor or blender and blend till smooth.
  2. Pour over cooked pasta and mix thoroughly. Add more salt to taste.

Recipe Notes

I add stir-fried broccoli and roasted vegetables and cooked cannelloni beans to cooked hemp pasta and mix in the pesto. It makes a nutritious well-balanced meal.

Modified from “Parsley/Spinach Pesto” from My New Roots.

Chia Seed Pudding with Fruit

 

Chia Seed Pudding with Fruit

Ingredients

  • 1 can full fat unsweetened coconut milk
  • 1/2-1 c water, to desired thickness
  • 1/4 c chia seeds
  • 1 T maple syrup
  • 1/4 t crushed cardamom pods
  • 1 t vanilla extract
  • 1 c mixed frozen fruit, blended

Instructions

  1. Mix all ingredients except for frozen fruit with a whisk and pour into mason jar. Cover with the lid.

  2. Place in refrigerator for 2 hours or over night.

  3. After chilling, spoon into glasses and pour fruit on top. 

Sautéed Kale

 

Ingredients

  • 1 bunch kale
  • 2 cloves chopped garlic
  • 1/2 red onion finely chopped
  • 2 tablespoons olive oil or ghee
  • 1/4 tsp asafoetida
  • 1/2 tsp salt
  • 1/2 tsp amchur or dried mango powder available at any Indian grocery store - optional

Instructions

  1. Let the chopped garlic sit for 10 min to activate its carcinogenic properties. Add olive oil or ghee in a heated frying pan and add onion, garlic, and asafoetida and sauté on medium flame till the onion is translucent. Add kale and salt and stir with a pair of tongs till kale is coated with oil and all the ingredients have been incorporated. Sauté till the kale wilts and turns bright green. Cook for another 5 minutes and turn off heat. Add the dried mango powder, mix into the kale and serve as a side dish with any meal.

Nutritional Yeast

NUTRITIONAL YEAST

  • Nutritional yeast is a deactivated yeast (Saccharomyces cerevisiae) that is sold in stores in the form of flakes or a yellow powder.
  • It is a significant source of B-complex vitamins.
  • It contains all nine essential amino acids that humans must get from food.
  • One tablespoon contains 2 grams of protein.
  • One tablespoon contains 2-30% of the recommended daily intake of trace minerals such as zinc, selenium, manganese.
  • Exact nutritional values always vary with products, please read labels carefully.

Pumpkin Halwa

 

Pumpkin Halwa

©Rose Kumar 2018

Ingredients

  • 1/8 c ghee
  • 1 can (15oz) pumpkin
  • 1/2 c almond or coconut milk
  • 1/3 c jaggery
  • 1 t cardamon seeds crushed
  • 10-12 each almond, cashews, and pistachios chopped

Instructions

  1. Heat the ghee in a heavy bottom pan. Once the ghee is hot, saute the almonds, cashews and pistachios until they are slightly browned. Remove and keep aside.

  2. Add the pumpkin pulp to the pan you already used. Cook on medium flame for 10-12 minutes, stirring at regular intervals.

  3. Add milk and cook until all of it is absorbed by the pumpkin.

  4. Add sugar and cook for another 10-12 minutes.

  5. Keep stirring at regular intervals through out the process. Finally, add the cardamom powder and fried nuts.

    Serve warm.

Garbanzo Bean Coconut Curry

 

Garbanzo Bean Coconut Curry

©Rose Kumar 2018

Author Rose Kumar M.D.

Ingredients

  • 1 c dried garbanzo beans (Or two cans )
  • 3 then 6 c water
  • 1 T cider vinegar
  • 3 T olive or coconut oil
  • 1 t garlic ginger paste can substitute 3 chopped garlic cloves and 1 inch ginger
  • 1 can stewed tomatoes
  • 1 med onion chopped
  • 1 t turmeric powder
  • 10 curry leaves
  • 1 tsp black mustard seeds
  • 1/2 t cumin seeds
  • 1/2 t garam masala
  • 1 t coriander powder
  • 1 can full fat coconut milk
  • 1 t salt (or to taste)
  • 1 t jaggery or brown sugar
  • 1/2 c cilantro leaves chopped

Instructions

  1. Soak the garbanzo beans in 3 cups of water with cider vinegar overnight. Rinse them in fresh water. Add an additional 6 cups of water and pressure cook for 12 minutes or till garbanzos are soft. (Can substitute 2 cans of beans)

  2. In a dutch oven, heat the oil and add mustard seeds, curry leaves and turmeric powder. When mustard seeds begin to pop, add garlic/ginger paste and chopped onions. Heat till onion is translucent then add the additional ingredients except cilantro leaves.

  3. Simmer 20 minutes. 

  4. Add cilantro leaves and serve with rice.