Vegetarian Vitality

In Ayurveda it’s is known that almonds are not only packed with nourishment but they have a cooling effect within the body.  And soaking the almonds and removing the skin enhances this effect.  In addition, they then become even easier to digest. This means that we are able to absorb even more nutrients with less effort.

This is good news with the heat wave we’re experiencing, when all we may want to do is to chill out.

Almond milk is sweet, lactose free and easy to make.

Here’s my recipe for this satisfying and nourishing drink, which is ideal for a quick breakfast.

Ingredients
4 dates (pitted)
20 almonds (approx. 25 grms)
Pinch of cardamom powder
Cup of water
1. Soak the dried fruit and the almonds in water in separate bowls overnight.
2. In the morning remove the skins from the almonds.
3. Put them along with the dates into a blender. Blend for about 30 seconds.
4. Pour into a glass and add the cardamom powder.
5. Stir and serve.

Enjoy!

This recipe is taken from my refreshing summer recipes booklet.

So what did you think of the recipe? How else are you staying cool this summer?  Feel free to share your comments below.

Being able to enjoy the sun in the summer is great. The light lifts our spirits, our body can make plenty of Vitamin D and we’re just generally more relaxed.

In Ayurveda we know that the heat of the summer can also be a negative source of stimulation. We are typically much more active because of our increased energy levels and all this action produces heat within our bodies (fine as long as we don’t overheat!). What’s more, the general race to get as much done before going away on holiday can easily result in hot tempers etc.

We can use Ayurvedic nutritional knowledge to keep cool.

Let me share my 9 top nutritional tips to keep both body and mind refreshed and alert this summer.

• cooling spices and plenty of fresh green herbs, for example, fennel and coriander seeds, mint, basil
• more green or pale (white) fresh fruits, vegetables and salads
• cereals and grains like rice, barley or millet

Drink

• plenty of (non-sparkling) water (at room temperature or slightly warm) throughout the day to hydrate even more quickly
• at least one glass of water for each hour you are in the air on any flight to and from your holiday destination
• lots of refreshing herbal teas such as mint and fennel

Cool down

• by avoiding coffee, alcohol (especially on flights!)
• with a refreshing rosewater face/body spray
• by practising gentle yoga, walking or breathing exercises

Fancy receiving nutritional tips like these on a regular basis? Get my free report “5 nutritional keys to vitality in your life” (sign up box in right-hand column) and I’ll add you to my list for nutritional information.

Let’s start with The Hare Krishna Book of Vegetarian Cooking. I love this recipe book because of its philosophical introduction, its simple explanations and the delicious pictures, all of which have inspired me to produce my own culinary creations.

Finally, Ayurvedic Cooking for Self Healing (2nd Edition), a recipe book and a reference work rolled into one. It has lots of recipe ideas for you whether you’re starting out or have years of experience.

What do you think of the recipes in these books? Feel free to share your comments below.

In Ayurveda it is known that a satisfying start to the day is important. One way to ensure this is by having a good breakfast, eating something which can help you get through the morning on a physical level but also on an emotional level.

Recently I had some work done in my kitchen to replace a worktop that was initially wrongly fitted. The workman arrived on time but could not get into the building because his employers had not provided the appropriate information. He also had trouble hearing the code when he called me because of the background street noise.

In the end I went down to open the door only to discover that he was not the only one without appropriate information. His employers had also not advised me correctly how to clear the kitchen for the work nor the extent of the work or clearing up involved. Between the workman and myself we came to an amicable compromise, which  I am convinced was supported by my solid breakfast of “power” porridge. It gave me a satisfying start to the day so I felt grounded  and my Vata force balanced. It also provided me with the energy to negotiate rationally and amicably and to keep going until lunchtime.

Let me share the recipe for this delicious dish with you so you can also start your day on a healthy track!

Power Porridge (for 1 person)

2 dates (pitted)
5 almonds (peeled)
Handful of raisins
1 tbsp sunflower seeds
Pinch of cardamom powder
Dried oats
Water
Pinch salt

1. Soak the dates, almonds, raisins and seeds separately overnight in water.
2. In the morning remove the skins from the almonds.
3. Put the soaked ingredients into a blender with the soak water from the raisins and dates. Blend for 30 seconds.
   1. To make oat porridge:  Put 3 tablespoons of dried oats per person in a saucepan.
   2. Add at least double the quantity of water and a pinch of salt.
   3. Bring to the boil and cook on a low flame for 5-10 minutes or until the mixture thickens.
4. Serve the porridge with the blended fruit and nut/seed mix and cardamom powder.
5. The porridge may also be served on its own with maple syrup.

Enjoy!

So what did you think of the recipe? Did it help you have a satisfying start to your day? Feel free to share your comments below.

I started out as a student vegetarian, admittedly because it was cheaper but also because a college friend of mine was vegetarian and her food was always delicious and interesting. I spent my early vegetarian days eating a lot of lentils and dairy products and a certain amount of soy-based products like many who transition from a meat-based diet. At that time my main reason for being a vegetarian was my dislike of how animals are kept and killed.

Moving to Switzerland saw a new start to my vegetarian phase. I soon took the decision to become a lacto-vegetarian, someone who eats dairy products (one fondue a year is a must, even though my mucus levels increase afterwards!) . However, most of my food is now plant-based, so closer to that of a vegan. My reasons have also changed. One of main reasons I now choose to be vegetarian is simply because of how good I feel and the amount of energy I have when I eat this way.

“Am I eating enough protein, especially as I want to move towards becoming a vegetarian?”

According to the World Health Organization we need a maximum of 10-15% protein in our daily diet. (This is, for example, the equivalent of 27 - 45 grams for a woman weighing 60 kg). This is not a large amount and most of us in the West easily take in more on a daily basis. 

And since we are able to store protein, as long as we are eating a varied whole-food diet every day, we’ll be getting enough protein, even if we decide to take it in plant form. 

In Ayurveda we are not told that we have to be vegetarian. What is important is to be conscious about what we are eating in relation to our activity or intended activity. Meat is intrinsically heavy and requires a lot of energy to digest. It is a very concentrated source of energy at all levels.

Traditional nutritional systems, like the Chinese and Ayurveda, sometimes suggest small amounts of meat as a quick way to build strength in tissues. However, questions are often raised nowadays about the quality of the meat because of how animals are kept and meat processed.

Simply put I have always found it much easier to get hold of quality plant-based protein sources. As a lacto-vegetarian, I eat dairy products occasionally but no red meat, fowl, fish or eggs. My diet consists mainly of whole-foods including nuts, seeds, pulses, grains, vegetables and fruits, all of which contain enough protein for me to cover my protein needs very well and consciously.

Moreover, a plant-based diet offers a lighter alternative to one that is meat-based. It can support those recovering from illness because less energy is used for digestion and more is left for the body to use in healing processes.

(c) 2009 Janet Gomez

About the author:  Janet Gomez, nutritional consultant, produces the “Nutri-Jyoti News”, a free bi-monthly e-newsletter for busy professionals. Feel ready to learn how to use nutritional strategies to manage your energy levels? Then sign up for her FREE e-course “5 Nutritional Keys to Vitality in your Life” at http://www.nutrijyoti.com

Those who come to see me for nutritional guidance or sign up for my newsletter, Nutri-Jyoti News, lead busy lives. And I’ve noticed a trend in the questions my private clients, in particular, ask me in their first consultation. These questions also sometimes come up in direct enquiries I receive.

The first of the top three questions I get asked is:

Should I be having dairy products, especially milk, and, if I don’t, how do I get enough calcium?

Ok - that’s actually two questions but they are very much related.

Many clients, especially those approaching the menopause ask me this question. Very often they have increased their intake of dairy products because this is the well-known traditional source of calcium and they want to avoid the issue of osteoporosis. However, they read that dairy products are not such a good option because they can cause digestive problems (e.g. bloating, feeling heavy, abdominal cramps, diarrhea, bloating, even undue fatigue). Add to that the facts that pasteurisation and homogenisation create changes to milk proteins, which are then harder to digest and many modern-day commercial dairy products contain hormones and antibiotics given to animals in their food and injections, which we, in turn, ingest.

In Ayurveda, milk is considered to be a complete food. However, modern-day practices of milk processing mean that depending on the particular imbalance you are currently experiencing you may need to exercise caution in how you use it. Also it’s important to use raw milk if you can.

It is known, for example, that milk promotes sleep but you need to heat it up beforehand and add a pinch of nutmeg and a little cardamom. These spices help to reduce the heavy and cooling quality milk has which causes many digestive complaints associated with this food.

Other dairy products, for example, yogurt, cheese are fine if you have a good digestive fire but are heavy and should only be eaten at lunchtime.

If a client has digestive problems with dairy products made from cow’s milk, I frequently suggest they use products made of goat’s or sheep’s milk, depending on their imbalance. Goat’s milk, for example, has astringent properties (astringent is one of the 6 tastes in Ayurvedic nutrition) and may be appropriate for someone who has slow digestion, for example.

For those clients who cannot (because of their health issues) or want to stop or reduce eating dairy products there are other excellent options for sources of calcium.

* dark green leafy vegetables, broccoli

* sunflower seeds, pumpkin seeds (e.g. pumpkin and sunflower mix, trail mix and/or make the seed spread recipe from Plans for Dinner? to add to your salads, or use as a spread on bread)

* sesame seeds – they deserve a special mention because they are one of the most abundant sources of calcium, way ahead of dairy in terms of bio-availability

At the end of the day, you have the final say what you put in your mouth and how you nourish your body. So, to support you in your goal to achieve balance in your busy life with Ayurvedic Nutritio, I’ll just leave you with this thought: think before you drink!

About the author:  Janet Gomez, nutritional consultant, produces the “Nutri-Jyoti News”, a free bi-monthly e-newsletter for busy professionals. Feel ready to learn how to use nutritional strategies to manage your energy levels? Then sign up for her FREE e-course “5 Nutritional Keys to Vitality in your Life” at http://keystovitality.nutrijyoti.com

I recently received an enquiry from a potential client who also sent me a diet sheet. It looked really very complete but one thing I spotted straightaway was the inclusion of fruit with the meal - usually after as a dessert.

Another enquirer complained about bloating in the mornings after eating  “about 3 spoons of bifidus organic plain yoghurt … on fruit”

In Ayurvedic nutrition - based on a system over 5000 years old - it is considered better to eat fruit alone or leave it alone. There are scientific reasons for this.

Fruit digests much more quickly than other food and should be free to leave the stomach quickly. If you mix it with other foods it tends to ferment because digestion is delayed. So it’s better to eat fruit away from food. If you do have it served with a meal, (I know this happens a lot with airline meals) either eat it first and then wait for a few minutes before starting to eat the  rest of the food or keep it for eating later.

As regards the bloating  I suggested experimenting having the fruit in the morning without the yogurt for at least a week and observing how the body feels. Though there may be other factors at work, the digestive system can only benefit from having a lighter load to deal with.

With the pace of modern life we often feel we don’t have time to prepare meals so we may go for quick options of pre-prepared foods or meals. One of the main comments I hear is - “I don’t have time to prepare my own food”.

What if I said to you “You don’t need much time”. It’s all about planning and preparation.

I know that Ayurveda recommends cooking over a wood fire, if possible. Since for most of us this is not a viable option, a gas stove is also fine since it is also close to natural fire. An electric stove is also an acceptable option. We want to be cooking over a slow lower heat for a longer period of time, especially if we have digestive issues (low agni - see article in last issue). The food will then be in a form that allows us to assimilate its life force or prana.

I also get asked my opinion about using a microwave oven as a way to speed up food prep. The microwave oven has become part of the modern kitchen because of our desire for convenience and speed. When I was growing up, my mother used her oven to reheat food but many people also use it to cook their dishes. Microwaves cook the food from the inside out by vibrating the molecules in the food against one another with force. Most natural health experts recommend avoiding the use of a microwave oven because the energy/life force of the food is reduced or destroyed. This opinion is supported by scientific studies such as the one by Swiss researcher, Dr Hans Hertel, who found that microwave cooking changes food nutrients significantly and reduced haemoglobin levels in people eating it.

Since using a microwave oven to save time reduces the life force in the food and thus that which is available for us to assimilate, we’ll see a reduction in our intrinsic life force, which can lead to physical and psychological issues in the long run.

Rapid food preparation does not require a microwave oven, it just requires a minimum of planning and preparation. If you do re-heat food, your cooker or an electric toaster is almost as quick for many dishes. But for fuller health now and in the future it’s important to enjoy a diet of fresh whole foods that have been processed as little as possible and are freshly prepared. So, how about taking a little more time now and letting 2009 be the year when you got on track for fuller health with Ayurvedic Nutrition?

(c) 2009 Janet Gomez

——————————-

About the author:  Janet Gomez, nutritional consultant, produces the “Nutri-Jyoti News”, a free bi-monthly e-newsletter for busy professionals. Feel ready to learn how to use nutritional strategies to manage your energy levels? Then sign up for her FREE e-course “5 Nutritional Keys to Vitality in your Life” at http://www.nutrijyoti.com