Vegetarian Balance

This week one of our teachers shared simple hints on how to give your digestive system a break after the holidays. They are for all of us especially if we’re feeling run down after a hectic time over the holiday season.
We’re well into Winter, the season when the Kapha principle manifests, which involves qualities of heaviness, slowing down. Most of us have spent the last few weeks busy socialising with family and friends eating heavy rich foods. Heavy + hectic = stress & strain on all levels of our bodies.

To find balance the tips I shared with you last month are still valid. However, here are 3 specific post-holiday health hints.
Health Hint 1: Brew up a large flask of lemon and ginger water, enjoy it at the start of the day and sip throughout the day.
Health Hint 2: Chew a small piece of fresh ginger with a little salt and lime juice before your lunchtime meal
Health Hint 3: Go on a simple diet of lentils, rice & vegetables (kitcherie) for three days (see recipe below!)

Post-Holiday Kitcherie
Ingredients (for 2 portions):
basmati rice (100g)
red lentils (100g)
salt (to taste)
fresh ginger chopped into small pieces
1 teaspoon cumin powder
pinch of turmeric
pinch of black pepper
handful of raisins (optional)
½ lemon, juice of
160 g seasonal vegetables
4 tablespoons sesame oil /ghee
water (2 ½ x rice and lentils)
1. Squeeze the lemon.
2. Wash the rice and lentils thoroughly. Leave to drain.
3. Peel the vegetables and cut them into cubes or round slices.
4. Pour enough sesame oil/ghee into a big pot to cover the bottom.
5. Add the vegetables, cumin powder, turmeric, raisins, lemon juice, salt, the rest of the oil and the ginger. Then add the rice and lentils, stir.
6. Add 2 times the amount of boiling water and bring everything to the boil before reducing the temperature and cooking over a low flame for 30 minutes.
7. Turn off the heat and leave the dish to stand for 10 minutes. Serve & enjoy!

For many of us bread is a staple at mealtimes.
Since the start of the year I’ve been making sprouted bread and  I even found a way to continue making it so while I was away travelling.

Sprouted bread is an ancient form of bread which has many health benefits for our modern-day life. For example, it has a low glycemic index so is digested more slowly. This means that  an individual’s  blood sugar level is more stable for a longer period, thereby diminishing the desire to snack.

Sprouting is  a way to produce nutritious, fresh and delicious food. It is economical in time, space and  money (most seeds etc. double in size when you sprout them). When the sprouts germinate the grain reaches its highest level of nutrition. The seed is broken down and the wheatgerm and endosperm prepared to nourish the growing plant. Germination improves the availability of Vitamins A, B and C and protein levels significantly. It also releases the iron, potassium and calcium and provides carbohydrates, which are easier to digest  since enzymes have already broken down their starches.

Sprouts are rich in :
- antioxidants, which help to eliminate free radicals (a product of oxidation in the body) which are considered to be responsible for ageing and tissue damage
- natural plant enzymes, which are important for proper digestion and connect us directly to a very natural way of eating and to nature, even if we don’t have a garden or a balcony to grow food.

Sprouted bread is simple to make and travels really well. It’s a good idea to store it in the fridge if you don’t plan to eat it within a couple of days).
Here’s a short fun video on the way I make it.
http://youtu.be/ta9QwNRKWRw
I’d love your feedback, especially if you consider yourself intolerant to wheat, and be happy to answer questions on this topic.

After my ashram retreat I spent some time with my sister and her family. It was strange to cook for 5 after cooking for over 100 people but I adapted quickly. Towards the end of my stay my sister, who was vegetarian for just over a year a while ago but has been eating meat for the taste for sometime now, said she could happily be vegetarian if she could enjoy such soups on a regular basis. So I gave her a private session on how to make a simple soup with all the trimmings! It’s an easy dish that doesn’t cost much to prepare and is suitable for all three ayurvedic body types, Vata, Pitta and Kapha. It’s especially good for this time of the year as it’s light, yet the soupy aspect with slightly heating spices makes it perfect to balance excess Vata as we move into the back to school period.

Cumin, ginger, turmeric and black pepper are the basic spices you must include for flavour and digestion. Fennel and coriander – more summery spices – are optional.

Also go for any seasonal vegetables you have available and to add a handful of your favourite pasta for a one-pot meal.

Here is the basic soup recipe I shared with her. – Enjoy!

Split pea/lentil soup -for 2 people
100 grs mung dahl/red lentils
300 g seasonal vegetables
½ tsp cumin seeds
½ tsp fennel seeds
½ tsp coriander seeds
¼ tsp turmeric
¼ tsp ground black pepper
1 tsp ginger cut into small pieces.
3 tsp (in total) olive oil and sesame oil, coconut oil
salt – to taste

1. Wash and drain the mung dahl/ red lentils until the water is clear.
2. Put in a large pot with at least three times the amount of water to dahl/lentils.
3. Bring to the boil and leave on a rolling boil for 10-15 minutes (until a lentil crushes easily between your fingers)
4. Put the oil in a pan.
5. Sauté the spices (seeds) in the wok.
6. Add the ginger and after a minute the turmeric and black pepper.
7. Add the spice mix, the vegetables and optionally a handful of pasta to the softening lentils.
8. Leave to simmer for 10 minutes

Fancy some more delicious simple recipes for autumn? Grab a copy of my “Recipes for Autumn” booklet for easy preparation and digestion during this season.

I recently attended a weekend course with the French ethnobotanist, Jean-François Henri, to refresh my knowledge of edible wild plants. We also picked enough plants to prepare delicious and energising dishes each evening. Inspired, one of the first dishes I prepared when I arrived here was “Potato and nettle curry”, a recipe from my latest recipe booklet “New simple vegetarian recipes”. It’s a simple dish that doesn’t cost much to prepare and is suitable for all three ayurvedic body types, Vata, Pitta and Kapha.

One person who tasted the potato and nettle curry told me that she appreciated the high level of energy she felt was in the dish due to the freshness of the nettles.

The nettle is the plant that contains the highest amount of protein of all green plants. It also has a high level of minerals, especially iron, and vitamins, especially Vitamin C. It’s true that you cannot easily buy nettles but it is an easy plant to recognise with opposing leaves that have a jagged edge and a sting you cannot miss! Fortunately, once you cook them the sting goes. So, how about  organising a plant picking session with friends to find some and to make the most of the wealth and richness that Nature offers us. (If you have a garden you may find you don’t need to go far!)

Here’s the recipe. – Enjoy!

Potato and nettle curry (for 2 people)
a potato (cut into small cubes)
200 g nettles (well washed)
½ tsp fenugreek seeds
½ tsp cumin seeds
½ tsp coriander seeds
¼ tsp turmeric
¼ tsp ground black pepper
1 tsp ginger cut into small pieces
2 tsp olive oil and sesame oil
salt – to taste

1. Put the oil in a wok.
2. Sauté the spices (seeds) in the wok.
3. Add the ginger and after a minute the turmeric and black pepper.
4. Add the potato and mix well.
5. Let everything cook until it all starts break up.
6. Put the nettles in the wok and mix.
7. Leave to simmer for 5-10 minutes.
8. Serve and savour with, for example, basmatic rice.

Recently I had the opportunity to hear clear scientific evidence about the health benefits for being a vegetarian from a vegetarian nutritional scientist, Dr Annika Waldmann from the University of Luebeck. The benefits include low rates of obesity, coronary heart disease, diabetes and many cancers. Dr Waldmann also left us some valuable pieces of advice to maintain a balanced diet as a vegetarian to ensure we enjoy the health benefits.

In the summer it’s much easier to eat healthy food. We tend to eat lighter meals especially more salads and fruits and it’s a good opportunity to add more wholefoods  to your diet since they are plentiful and in season.

So, let me share with you one of my favourite tips from her presentations to help you maintain balance and beauty this summer.

See red, yellow and green daily!

Read the rest of this article here

This evening  I gave a group yoga class.  After the class, one participant came up to me to ask my advice but not about yoga as I had expected. She had seen my book ” Recettes ayurvédiques faciles” and  had a question for me, in my capacity as a nutritionist, about being a vegetarian. She was wondering if a vegetarian was  more at risk of having nutritional deficiencies.

She explained that she had been a  vegetarian since she was a child and was careful to eat organic foods. However, recently her doctor had done some tests which revealed that she had many nutritional deficiencies. He had prescribed  a long list of supplements  but she was interested in coming to see me for advice about her diet and foods she could eat to avoid having to take supplements long-term.

I explained that nutritional deficiencies are not limited to vegetarians, it is more about how and what a person eats. Often a vegetarian is more careful about what they eat because they have been told that they could lack some vital nutrient. That’s why I ask all new clients to fill in a food sheet so we can be aware of what and how they eat from the first consultation.

One concern she had was about having a lack of  omega 3 in her diet because of not eating fish. Omega 3 is also found in a range of vegetables, beans, nuts, seeds, and fruits.  In fact research has shown that omega-3s are found in a more stable form in vegetables, fruits, and beans.^{1, 2} One good example is hemp seed and its associated oil. One tablespoon (15 ml) per day of hemp oil easily provides the daily requirements for essential fatty acids.

After answering her questions about how I work with private clients, I gave her my card so that she could sign up to receive my free e-course  “5 nutritional keys to vitality in your life“  and have an idea of my approach to nutrition prior to working with me.

1. Odeleye OE, Watson RR. Health implications of the n-3 fatty acids. Am J Clin Nutr 1991;53:177-8.
2. Kinsella JE. Reply to O Odeleye and R Watson. Am J Clin Nutr 1991;53:178.

Turmeric is one spice which has received a lot of good press, particularly for its role in helping to beat cancer. In his book “Anti-cancer“, the doctor David Servan-Schreiber indicates that turmeric is
« a spice with astonishing properties … one of the most common ingredients used in Ayurvedic medicine for its anti-inflammatory properties. »

Turmeric has a heating action on the body but it also cleans the blood and stimulates the formation of new blood tissue. It is good for hyperacidity and helps heal stomach ulcers.

This root spice probably came from Indonesia and Malaysia where it has been consumed for thousands of years. Arab traders then brought it to Europe.

It is sold in powder form after being cooked and dryed. With the balancing effect it has on all, turmeric enhances digestion, especially of proteins, and increases the metabolism. Black pepper improves turmeric’s action to help it pass through the intestinal wall and thus be much easier to assimilate into the body.

Advice in Ayurveda

In Ayurveda, it has long been know that turmeric has many healing properties which include antiseptic, antibiotic and anti-inflammatory especially for arthritis and skin disorders. It is pungent and bitter in taste and can ease liver and stomach complaints and improve intestinal flora. A pinch of turmeric is also said to make it easier to digest milk.

Tip: Once you have bought turmeric it’s best to store it in the dark.

Recipe Time!

- Simple kitcharee (or rice & lentils)

(adapted from my book “Plans for dinner?”)

Serves 4 (as side dish)

100 grams basmati rice
100 grams red lentils
pinch salt
water (2x the amount of rice and lentils)
1/4 teaspoon turmeric

1. Wash the rice and the lentils until the water is clear (at least 4 times).
2. Put the rice, lentils, salt, turmeric and water into a pot and stir well.
3. Bring everything to the boil and keep boiling for 5 minutes.
4. Lower the heat and simmer for 10 minutes.
5. Cover, turn off the heat and leave to rest.
6. Serve with sautéed vegetables or salad for a simple meal.

What next?
1. Enjoy this dish and share your experiences with us below.

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.

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.

“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