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Healthy Fun Recipes for Your Unique Constitution

Selkie Pesto and Spaghetti Squash Pasta (Vegan)

Ingredients:

3 good sized bunches of fresh organic basil

1/3 of a bunch of parsley

3/4 of a cup of walnuts

4 cloves of garlic (use what suits your taste)

5 tablespoons of macadamia nut oil

1.5 lemons or limes

1 teaspoon sea salt, lemon, pepper mix (Natural Grocers brand preferred)


Blend in your high speed blender until you have your desired texture. This dish is better served in a warmer season or warm climate. I like to use edamame noodles, spaghetti squash, or zucchini noodles. Please feel free to use your favorite gluten free (gf) healthy pasta! Basil is incredibly for reducing inflammation and clearing a damp system with congestion and too much mucus or “gunk” (as diagnosed in Chinese medicine).




Kitchari “for the Liver”

Kitchari, also called Khichdi, is a traditional Ayurvedic dish. I like to use a mixture of green mung beans, quinoa, and spices. This is a perfect meal anytime of the year to clean the system and support the liver. You can do a khichdi fast for three months eating this dish at breakfast, lunch, and dinner.

Ingredients:

1/2 cup green mung beans

1/2 cup quinoa

2.5 cups vegetable broth or water

1 tablespoon toasted sesame

1 tablespoon fresh ground cumin seeds

1 tablespoon fresh ground coriander

1/2 teaspoon minced fresh ginger or a pinch of ground ginger powder

1 teaspoon fresh ground turmeric

1 teaspoon sea salt

1 teaspoon fresh black pepper

1 Zucchini

1 yellow squash

1 cup chopped yellow onion or spring onions (they’re easier to digest)

1 whole head of chopped cauliflower


For Garnish: 1/2 cup chopped fresh cilantro

Slices of lime or lemon (buy one of each)


If you’re using a quick cooker, sauté oil and spices until they’re fragrant. Add the mung beans and veggie broth, cook until 3/4 of the way cooked. Cook the chopped veggies and quinoa separately. If you are cooking this dish in separate pots, please follow the instructions below. Cook mung beans, quinoa, and vegetables separately.


1. In a medium bowl, soak your mung beans overnight. Repeat this step with your quinoa and soak overnight. When you’re ready to cook, pour the quinoa and the mung beans separately into a fine mesh strainer and rinse with cold water until it runs clear.


2. Warm the oil on medium-low heat in a medium pot. Carefully add the spices and let them cook until they become fragrant.


3. Once the mung beans, veggies broth, oil, and spices are fully integrated and cooked together add the cooked quinoa and veggies so that they warm together.


4. Add more veggie broth and sea salt as needed, to you preference.


5. Taste the kitchari to make sure the texture is soft. If not, you may need to let it cook a little longer. Turn off the heat and adjust the seasoning, if needed, and stir again. Serve or cool down completely and refrigerate in a sealed container for 3 days.


Notes:

To store: Allow it to cool down completely before placing it in an air-tight glass container for 2 to 3 days in the fridge.


To freeze: Store in a freezer-safe container for up to 2 months. Be sure to thaw before reheating it.


To reheat: Warm on the stovetop. Stir it with a small amount of water, about 1/4 cup of water for every cup of kitchari, to get the porridge-like consistency.




Fresh Peach Cobbler


Ingredients:

Crust: 3 cups walnuts and almonds, dry (optional to soak overnight and than dehydrate so the nuts are dry)

1 whole fresh vanilla bean, chopped (we double and use 2 vanilla beans)

3/4 teaspoon sea salt

3/4 cup pitted dates, chopped (we use overflowing 1/2 cup packed; similar to the concept of packing brown sugar when baking)


Syrup: 3/4 cup pitted dates (we use overflowing 1/2 cup packed)

3 tablespoons coconut oil

1/2 vanilla bean

2/3 cup water, as needed


Filling: 5-6 ripe yellow peaches; aprox 6 cups cut into slices keeping the skin on


1. To make crust, process nuts, vanilla bean, and salt into a powder in your food processor. Add 3/4 cup pitted dates (chopped small) and process until mixed well. Sprinkle half of the crust onto bottom of pie dish, and set aside. Don't bother rinsing out your food processor after making the crust; the leftover crumbs will add in with the syrup ingredients.


2. To make syrup, process 3/4 cup dates, oil, vanilla bean, and water as needed to make a thick syrup. Set aside.


3. To make filling, placed sliced peaches into a large mixing bowl. Toss with the syrup. Spoon onto the cobbler crust.


4. To serve, top with remaining half of the crust.


Will keep for two days in fridge.




Pumpkin Muffins without the guilt and inflammation! (Spleen, Stomach)


Ingredients:

3 flax eggs (3 T. ground flaxseeds with 6 T. water) OR 3 eggs

1 cup flaxseed or almond milk

¾ cup pumpkin puree

1 cup organic pitted chopped dates

1 T. macadamia nut oil ¼ cup slivered almonds (optional)

1.5 cups almond flour

2 scoops Orgain or similar vanilla protein powder (optional)

1 t. baking powder

1 t. baking soda

3 t. cinnamon

1/2 t. nutmeg

1/8 t. sea salt

1 cup coarsely chopped walnuts (optional)


1. Preheat oven to 350 degrees. Grease muffin pans with coconut oil.


2. If using flax eggs, combine flax and water in a separate bowl and let sit for 10 minutes then stir well and add to other ingredients.


3. Mix almond flour, protein powder, baking powder, baking soda, cinnamon, nutmeg, sea salt and chopped walnuts into large bowl.


4. In a high speed blender combine flaxseed milk, pumpkin puree, almonds, dates, eggs, and macadamia nut oil.


5. With a wooden spoon, combine wet ingredients with dry ingredients. Spoon into a non stick muffin pan and bake for 30 to 35 minutes until toothpick inserted comes out clean. Pop out of muffin pan and cool on a wire rack. Enjoy 12 healthy muffins!




Sentwali’s Famous Barbeque Sauce & Tempeh Sandwiches



Ingredients:

Sauce:

3 Tbsp apple cider vinegar

3 Tbsp fresh squeezed lime juice

¾ cup Namashoyu

¼ cup canned tomato sauce

1 large chipotle chili in adobe sauce

3 Tbsp extra virgin olive oil (we use coconut oil)

¼ cup coconut sap

1 Tbsp ground cumin

1/8 tsp cayenne

2 Tbsp water


1 lb or 2 packages of flaxseed tempeh


Coleslaw:

½ small green cabbage sliced thinly

2 carrots shredded

¼ small purple cabbage sliced thinly


Dressing for Cayenne Coleslaw:

½ tsp Dijon mustard

¼ cup apple cider vinegar

1 tsp coconut sap

1 tsp sea salt

¼ tsp cayenne

3 tbsp Extra virgin olive oil

2 tbsp sesame seeds (we like black)


Your favorite Sliced Sourdough Bread or Rye Bread, baked in oven with minced garlic and coconut oil until lightly brown. Can also use a brown tortilla or whole wheat tortilla wrap so it isn’t as messy to eat! We sometime modify the wrap by melting vegan Daiya cheese between two tortillas in oven ahead of time and than assemble. Out of this world good!


1. Preheat oven to 350 degrees. Slice tempeh into ¼ inch pieces and layer in a 8 x 11 glass pan. To make barbeque sauce, blend all ingredients in vitamix and pour over tempeh. Cover with foil and bake for 45-50 minutes. Flip tempeh ½ way through baking time, to evenly coat. Set aside and let cool.


2. To make coleslaw: prepare by shredding and slicing carrots, purple and green cabbage and mix together in large bowl.


3. To make cayenne dressing, mix all ingredients on high in vitamix. Pour dressing into coleslaw mixture and thoroughly mix together with hands or spoon. Let chill in refrigerator while tempeh is cooking. Mix sesame seeds in right before serving.


4. Take toasted bread and spoon on desired amount of bbque tempeh and spoon coleslaw on top, you can make open faced sandwiches and or complete sandwich.




Juicing in the Summer (Love Your Liver)

Maximize coenzymes supporting improved digestion by juicing after meals. If it is spring, summer, or you have a strong digestive fire you can juice on an empty stomach.

Ingredients:

Collards

Purple/Red Kale

Purple Cabbage

Fresh Ginger

Parsley

Fresh Lemon

Scallions (optional)

Leeks (optional)


Blend in your high speed blender until you have your desired texture. This dish is better served in a warmer season or warm climate. I like to use edamame noodles, spaghetti squash, or zucchini noodles. Please feel free to use your favorite gluten free (gf) healthy pasta! Basil is incredibly for reducing inflammation and clearing a damp system with congestion and too much mucus or “gunk” (as diagnosed in Chinese medicine).

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