Sometimes, Sunday mornings just need a pancake breakfast! This one whips up quickly and is dairy-free, egg-free and wheat-free with the benefits of coconut oil. Oh, and they're fluffy and delicious!

1 cup spelt flour
1 tsp baking powder
1/4 tsp salt
3/4 cup almond milk
2 Tbsp coconut oil
1 mashed banana

Mix dry ingredients in a large bowl. In a separate bowl, mash the banana and blend in the milk and oil. Add wet ingredients to flour mixture and stir really well. If you have the time, let rest a few hours.

Heat a pan til hot, then reduce heat to medium and grease with a bit of oil. Fry a 1/4 cup of the batter for each pancake. Flip when little bubbles appear on the surface. The pancakes should be golden on each side. Serve with maple syrup and fruit, or whatever you desire.

Makes around 6 pancakes.

A coffee shop in my neighbourhood makes delicious cranberry oatmeal bars that I've wanted to reproduce at home. With this recipe I come really close! They're soft, oaty and delicious. Have one with raw almonds and an apple and you have a terrific breakfast or hearty snack!

1 cup spelt flour
1 cup quick oats
1 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
1/2 cup brown sugar or demerrara sugar
3/4 cup almond milk
1/4 cup olive oil or coconut oil
handful dried cranberries

Mix dry ingredients in a large bowl. Add wet ingredients and stir until just mixed. Pour into an 8x8" greased baking pan. Sprinkle the tops with cranberries, pressing them into the batter a bit. Bake at 350F for 22 minutes. Cut into 8 bars.

I love granola, oatmeal and oats in the morning, especially in cool weather or rainy weather or, like now, in the middle of winter! But when it starts to warm up outside, it's time for a cool, light variation of the warm and heavy oats -- muesli! I especially love it stirred into yoghurt with some a few berries or banana slices on top and a good drizzle of maple syrup.

5 cups rolled oats
1/2 cup ground flax seed
1/2 cup oat bran
1 cup currants or raisins
1/4 cup chopped walnuts
1/4 cup raw sunflower seeds

In a large mixing bowl combine all ingredients and mix well. Store in an air-tight container for up to 2 months.

Serve mixed into hot milk or hot water for a warm meal, or cold with milk or yoghurt. This is an unsweetened mix which is great for Kaphas but Vatas would benefit from a drizzle of honey added while Pittas would do well with a drizzle of maple syrup. Enjoy!

VARIATIONS
Add any combination, keeping the total in recipe to 1 1/2 cups:
chopped prunes * dried cranberries * slivered almonds * hazelnuts * hemp seeds * pumpkin seeds * chopped apricots * chopped dates

Back on track with a healthier diet, today I made a quick, easy, warm, fresh made lunch that I'm sure to repeat!

1 small squash (I used acorn)
1 small tomato, diced
1/2 cucumber, diced
2 Tbsp chopped olives (I used kalamata)
flax oil
fresh lemon juice
sea salt and black pepper to taste
garnishes: choose from hemp seeds, sesame seeds, fresh herbs

Wash the squash then cut into quarters. Scoop out the seeds then cut quarters in half again. Place in a steamer and steam until cooked, around 20-30 minutes.

Place half the squash on one plate and half on another (I peeled my squash after cooking). Distribute the tomato, cucumber and olives over each plate of squash, then drizzle with flax oil and lemon juice to taste. Season lightly with salt and pepper, and add any garnish you like.

So yummy and easy. Can also be a side dish to a rice pilaf, veggie kabobs, etc. I accompanied it with a ginger peppermint tea. Enjoy!

Happy new (calendar) year! I hear it's good luck to serve lentils on new year's, probably to usher in a year of plenty. I like the story, so for New Year's Eve I made this easy and delicious brown lentil salad.

1 can (2 cups) cooked brown lentils, rinsed
1 ripe tomato, diced small
2 cloves garlic, minced small
1/2 cup parsley, minced
1/4 red onion, finely sliced
juice of half a lemon
2 Tbsp extra virgin olive oil
sea salt and pepper to taste
1/4 tsp ground cumin

First place the sliced onions in a colander and sprinkle generously with salt, about 1 Tbsp. Let sit for 10 minutes.

In a large bowl, place the rinsed lentils, tomato, garlic and parsley. Stir together then stir in lemon juice and olive oil. Season with salt, pepper and cumin.

Rub the onions together with your hand to squeeze out the pungent juices, then rinse well under hot water. Stir into the rest of the lentil salad.

Serve as a side dish, or with rice or other salads. We served ours with stuffed avocadoes on a bed of lettuce leaves! Enjoy and happy new year!

I will never again buy store-bought granola! I finally made my own after procrastinating for years, and am so happy that I got around to it at last. This granola is soft, tasty, fresh, healthy, and has only the ingredients I choose!

3 cups large flake organic oatmeal
1/2 cup flax meal
1/2 cup unsweetened coconut
1/2 cup slivered almonds
1/2 cup raisins or dried cranberries
1/2 cup chopped prunes
1/4 cup sunflower oil
1/4 cup maple syrup
1/4 tsp salt
1/4 tsp cinnamon

In a large bowl, combine oatmeal, flax, coconut, almonds and cinnamon. In a measuring cup, stir together the oil, maple syrup, and salt. Blend this mixture into the oatmeal mixture and combine really well using two spoons.

Spread mixture out on a large baking sheet and bake at 350F for 10 minutes. Remove from the oven and stir it up, incorporating the prunes and raisins or cranberries. Place back in the oven and bake for 10 minutes longer. Remove and let cool completely before storing in an air-tight container. Yum!

* FOR INDIVIDUAL DOSHAS
Granola is drying for VATAS so consume soaked in hot milk. Because maple syrup is cooling, this granola is great for PITTAS. For KAPHAS, replace almonds with sunflower or pumpkin seeds, and reduce oil to 2 Tbsp or omit altogether, and as with Vatas consume with warm/spiced milk or as a dry snack.

I've always loved a cool and creamy rice pudding, but wanted to indulge in a healthier version like this one!

1/2 cup short grain brown rice
1 1/2 cups water
4 cups unsweetened almond milk
1 cinnamon stick
5 green cardamom pods
2 Tbsp raisins
1/2 tsp ground cardamom
2 Tbsp or more to taste of brown rice syrup
or other sweetener (sucanat, agave nectar, etc)
1 Tbsp ghee

Cook the rice in the water for 20 minutes or until the rice has begun to soften. Strain. In a large pot, bring to a boil the almond milk with the cardamom pods and cinnamon, over medium heat. Add the parboiled brown rice and the raisins and boil for 30-40 minutes until thick and soft. Remove cardamom pods and add powdered cardamom and syrup, and continue cooking 5-10 minutes longer. If it's too thick, add more milk; the consistency should be creamy but not gloopy (will thicken a bit more as it cools, as well). Stir in ghee and remove from heat. Serve with a sprinkling of cinnamon sugar.

CINNAMON SUGAR
Combine 1/2 tsp ground cinnamon with 3 to 4 tablespoons of organic cane sugar.

* FOR INDIVIDUAL DOSHAS
A great treat for VATAS and PITTAS though KAPHAS should minimize the use of sweeteners (omit cinnamon sugar, just sprinkle with cinnamon or cardamom powder) and could replace the brown rice with millet or quinoa.

Many years ago, maybe even over a decade, a friend of mine passed on this recipe. Admittedly this is not a very Ayurvedic recipe, but it does make a rich, warm, hearty stew that is great as a thick soup served with fresh crunchy bread, or over a bowl of rice. Try it on a cool or damp day to warm up inside!

1 28 oz can of tomatoes
1 Tbsp coconut oil (or olive oil)
1 tsp smoked paprika
2 small hot dried chilis (optional)
1 large chopped onion
4 cloves of garlic
1/4 tsp ground cinnamon
1 Tbsp fresh ginger, grated
dash of ground nutmeg or allspice
sea salt and fresh ground pepper to taste

1 cup water or vegetable broth
1 cup coconut milk
1/2 cup peanut butter
1 can black beans
1 can or 1 cup corn kernels
1 cup of peanuts

If serving over rice, rinse and prepare. Goes best with brown rice. Meanwhile:

In a large pot, heat tomatoes and add paprika, onion, garlic, spices and water or vegetable broth. Simmer over med-high heat, stirring occasionally for 15-20 minutes.

Blend the peanut butter into the stew, add the milk, stirring to incorporate completely. Add cooked beans and corn, stir. Add water or more stock, if necessary, to obtain desired consistency. Taste and adjust seasonings. Simmer another 15 mins. Serve in a bowl with corn bread or over rice, with a generous sprinkling of nuts.

* FOR INDIVIDUAL DOSHAS
NOTE: Tomatoes and peanuts are considered rajasic so this dish is not for frequent consumption if you're trying to have a diet that's easy on the spirit!
VATAS this is a good Vata dish but replace black beans with mung beans and corn with peas
PITTAS not recommended for Pittas because, although black beans and corn are Pitta-friendly foods, almost none of the other ingredients are good for Pittas
KAPHAS the peanut butter makes the fat content too high for Kaphas, however you could substitute it for just a few tablespoons of almond or pumpkin seed butter and replace coconut milk with soy milk

I'm always looking for ways to incorporate more greens into my meals. This is a quick and yummy side dish that would go great with sesame encrusted tofu, stuffed zucchinis, open-faced veggie burgers, and so on.

olive oil
1 bunch collard greens, washed and chopped
1 red onion, sliced
2 cloves garlic, chopped
2 bay leaves
1/2 tsp smoked paprika (optional)
sea salt to taste
2 cups cooked lentils (I used canned, drained)

In a large pot on high heat, drizzle about 2 Tbsp olive oil. Add onions, garlic and bay leaves, and reduce heat to medium. Cook til onions are translucent, then add paprika and collards with another drizzle of olive oil. Continue cooking around 10 minutes til collards are soft, then add the lentils. Season with salt to taste while lentils heat through. Done!

Serves 3-4.

FOR INDIVIDUAL DOSHAS
VATAS replace collard greens with other leafy greens; use red lentils or black lentils
PITTAS minimize or omit onion, garlic and paprika
KAPHAS minimize use of oil and salt; use red lentils or chickpeas

Before you say anything, this fruitcake is DELICIOUS. It's nothing like the dreaded holiday variety, but rather a moist, chewy, nutty, dense loaf with hints of citrus. Once again I have my mother to thank for this, as she scours all resources to find sugar-free, wheat-free treats to bake me! This one is from the sugar-free desserts collection of AllRecipes.com.

1 cup chopped golden raisins
1/2 tsp salt
1 1/2 cups chopped walnuts
1 cup chopped cranberries
1 cup unsweetened crushed pineapple
1/4 cup grated lemon peel
1 cup flaked coconut
1/3 cup orange juice
2 tsp Stevia powdered extract (a natural sweetener)
1 tsp nutmeg
1/2 tsp cardamon
1/2 tsp ground ginger
1 tsp baking soda
1 1/2 cups all-purpose flour (or oat or spelt)

In a medium bowl, mix stevia with orange juice and stir in chopped cranberries. Soak 1 hour, mixing often.

In a large bowl, mix raisins, nuts, coconut and lemon zest in the flour until well coated. Add cranberries and orange juice mixture. Sprinkle baking soda over mixture, and mix. Stir in spices. Fold in crushed pineapple. Pour batter into a greased and floured 9 inch loaf pan. Bake at 325 F for 40-45 minutes. Cool. Makes 1 loaf. Pictured above using spelt flour and dusted with icing sugar (optional).

FOR INDIVIDUAL DOSHAS
VATAS soak raisins before using; replace cranberries with cherries
PITTAS replace cranberries with cherries, walnuts with almonds, and dry ginger with 1 tsp fresh ginger
KAPHAS rejoice! At last a serious dessert that is Kapha-friendly (with a few adjustments) as it has no added sugar and no oil. Replace walnuts with sunflower seeds or charole, pineapple with strawberries or applesauce, and coconut with pumpkin seeds; use spelt or oat flour

HAPPY NEWS!! 10 days ago our baby girl was born, who we named Yolanda. Our home is filled with love and happiness as we welcome this new soul into our lives.

I was very much in the mood for a soft, hearty, flavourful dahl full of good stuff, and so ended up with this very tasty and warming stew for the cool nights we've been having!

1 cup red lentils, well rinsed
1/2 tsp each turmeric and sea salt
2 1/2 cups water
1 tomato, chopped
1/4 butternut squash, sliced 1/2-inch thick and seeded*
2 handfuls spinach leaves, washed

1/2 block firm tofu, cubed
1 Tbsp curry oil*
1 Tbsp oil or ghee
1 tsp mustard seeds
1/2 tsp each cumin seeds and coriander seeds, lightly crushed
1/4 tsp chili flakes
1 heaping tsp each minced garlic and minced ginger
1/2 large onion (or one small), chopped
1/4 cup fresh cilantro, chopped
sea salt to taste

basmati rice*
papadums, samosas, naan bread, yogurt or raita to serve (optional)

Marinate the tofu cubes in curry oil and set aside. Place the lentils, turmeric, salt and water in a medium sized pot and bring to a boil. Stir in half the tomato plus the squash, cover and cook on medium-low until cooked, about half an hour. When done stir in spinach.

Meanwhile, heat oil or ghee in a large, deep pan and add spices (mustard seeds, cumin, coriander, chili). When mustard seeds start to pop, stir in garlic, ginger and onion. Stirfry a few minutes, then add tofu cubes. Continue cooking til tofu is lightly browned and onions are cooked. Add a bit of sea salt if desired, plus half the chopped cilantro. Set some of the tofu mixture aside, then pour cooked dahl mixture into the tofu pan, stirring in a bit more water if you like it a little soupier.

Serve with rice and top with reserved tofu, tomato and cilantro, plus any sides you like. Serves 3-4.

*curry oil: I used the oil that sits on top of the curry paste I buy in a jar, or you can make your own by mixing vegetable oil with mixed Indian spices and/or curry powder
*squash: (no need to peel butternut squash, as the skin will soften) I used slices of squash that I had roasted in the oven with olive oil and salt a few nights before, which had a really nice flavour -- if you do this, just stir in the roasted squash at the end of cooking the dahl, along with the spinach
*rice: I served with coconut brown basmati, but you can use plain basmati or try with tangy basmati

FOR INDIVIDUAL DOSHAS
VATAS replace spinach with other leafy greens
PITTAS use split mung beans instead of red lentils; replace spinach with other leafy greens; reduce mustard seeds to 1/4 tsp and omit chili flakes
KAPHAS use zucchini or white potato instead of squash; minimize oil and salt

Have the treat of pumpkin pie anytime with this easy-to-make spread! Pictured here on kamut toast with a layer of walnut butter.

1 (29 ounce) can pumpkin puree*
3/4 cup apple juice, apple cider or orange juice
2 tsp ground ginger
1/2 tsp ground cloves
sweetener to taste*
2 tsp ground cinnamon
1 tsp ground nutmeg

Combine pumpkin, juice and spices in a large saucepan; stir well. Give it a taste and sweeten as needed.* Bring mixture to a boil. Reduce heat, and simmer for 15 minutes or until thickened. Stir frequently. Makes lots! Great on toast, biscuits, pancakes, etc. Can for yourself or pour into small decorative jars to give as seasonal hostess gifts.

*Or use 1 1/2-2 cups of your own cooked/baked/steamed pumpkin, pureed.
*Choose natural sweeteners like honey, maple syrup, brown rice syrup or agave syrup. If using honey, choose unpasteurized and stir in after jam is cooked and cooled down slightly.

FOR CANNING: Spoon hot pumpkin mixture into hot, boiled jars, filling to within 1/4 inch from top. Remove air bubbles by firmly tapping jar on the counter. Wipe jar rims and cover tightly. Finish off by processing in a boiling water bath for 10 minutes. Or, simply spoon into an air-tight jar or container and store refrigerated for up to a month.

FOR INDIVIDUAL DOSHAS
VATAS a great Vata treat
PITTAS omit or reduce dried ginger to 1/4 tsp
KAPHAS winter squashes like pumpkin are not recommended for Kaphas

Invited to a potluck barbecue this past weekend I thought I'd take a vegetable side that was something between a salad and a side of vegetables, and came up with this really delicious dish! Hearty enough to have on its own as a summer lunch, or added to a meal of rice and whatever else (dahl, samosas, falafels, etc). Use whatever quantities of veggies you like.

1 bagful of green beans, yellow beans or string beans, ends trimmed
2 red peppers, thinly sliced
1 red onion, thinly sliced in crescents
10-15 new or baby potatoes, halved (or larger potato, cubed)
1 can chickpeas, drained and rinsed
1 small bunch of fresh cilantro, chopped

DRESSING
3 cloves garlic, grated or minced
3 Tbsp apple cider vinegar
1/4 cup sunflower oil
1 tsp each ground cumin and ground coriander
1 tsp salt
fresh ground pepper to taste

Get a large pot and add 2 inches of water, insert a steamer basket and start steaming! Begin with the green beans, steaming until almost tender, about 10 minutes. Remove beans and add potatoes, steaming until easily pierced with a sharp knife. Remove potatoes and steam onions until wilted, about 5 minutes. Turn off the heat and sprinkle the onions generously with salt. Let sit a few minutes then mix well and rinse under cold water. This is to remove the "bite" of onions so they're just left sweet and tasty.

In a large bowl, combine all the dressing ingredients. Add all the steamed vegetables, plus chickpeas and cilantro, and toss well to coat. Be gentle so the potatoes don't get crushed and the beans don't break. Check the seasoning, adding more of whatever you think it needs (more salt? cilantro? ground coriander?). I didn't do this but it occurred to me after that it would be really good with a few cups of shredded napa cabbage added. Feel free to try it! If you do you'll have to increase the amount of dressing by about half or double. Serve warm or cold. Yum!

HOT SIDE-DISH VARIATION
Steam the green beans then the potatoes until tender-crisp, so not quite cooked all the way. Then, in a large pan or wok, heat some oil and saute the raw onion slices (not pre-steamed) until soft. Add the garlic, cumin and coriander and stir a bit, then add the steamed veggies and chickpeas. Season with salt and pepper while sauteing for a few minutes. Serve hot sprinkled with cilantro and a big squeeze of lemon juice! Definitely great with rice -- perhaps some coconut rice with basil? :-)

FOR INDIVIDUAL DOSHAS
VATAS replace red pepper with carrots cut in matchsticks; replace potatoes with cubed parsnips or sweet potato; replace chickpeas with aduki beans
PITTAS minimize garlic and black pepper
KAPHAS minimize salt and oil

My friend Joanne is an avid sprouter and raw foodist who has always encouraged me to sprout my own grains. Alas, after a few failed attempts I admit I was a bit discouraged from trying again -- but I did and it worked! Sprouting seeds, grains, beans and lentils has fantastic health benefits and helps add live food to our diet, especially during the winter when the only fresh food available is imported from hundreds of miles away. Once sprouted, however, you can eat them raw or cooked. See below for ideas of how to use sprouts!

1/4 cup whole mung beans
1/4 cup whole lentils
a jar
thin, porous fabric (like cheesecloth)
rubber band

Pick over the beans and lentils removing blackened or split ones. Wash thoroughly, then soak in a jar filled with water. Soak 8 hours (away from of direct light) or overnight, then wash again, strain, and place back in the jar. Cover the opening with the cloth, held in place with the rubber band, and rest on its side but with the bottom slightly tilted to help drain the excess water. Repeat the cycle of rinsing, draining and resting on a tilt 3 times in the day and overnight again (this keeps the beans moist). The next morning you should have a jar of sprouts! If not, repeat the rinse cycle until sprouted (maybe 1 more day). The sprouts are ready when the tails are about the length of the beans themselves. Rinse and drain once more before storing refrigerated; consume within a few days.

HOW TO USE THE SPROUTS
~ Toss in salads
~ Use in place of cooked legumes in lentil/bean salad recipes
~ Add into sandwiches or wraps
~ Puree with tahini, lemon juice, etc, to make a raw hummus
(my favourite way to eat sprouts!)
~ Stir-fry with diced vegetables, garlic and cumin to eat with rice
~ Use in baked goods recipes as you would nuts and seeds
~ Top on soups and stews

Get lots more information just Googling "how to sprout grains" or check out this Living Foods website. Ayurveda considers sprouted grains, beans and seeds sattvic, the healthiest kind of food. Pictured here in a highly digestible quick saute in ghee with diced carrots, fresh garlic and ginger, and powdered turmeric, coriander and cumin with a pinch of sea salt and dusting of minced parsley.

SPROUTS FOR INDIVIDUAL DOSHAS
VATAS choose aduki or mung beans, black lentils, and any nuts and seeds; consume with digestive spices like ginger, black pepper, cumin ~NOTE: Vatas benefit most from homogenously prepared foods, as in one-bowl soups or stews or salad meals with plenty of healthy oils, where ingredients are all raw or, better still, all cooked together
PITTAS choose any legumes except black lentils; sprout any raw nuts/seeds except almonds, pumpkin and sunflowers
KAPHAS sprouting is particularly beneficial for Kaphas; choose any legumes except mung beans, lentils, soybeans and kidney beans (ie. choose almonds, chickpeas, beans like aduki, black, white, navy, pinto, etc); consume with digestive spices like ginger, black pepper, cumin

I've discovered a whole new world of international cuisine with my Korean mother-in-law's incredible home cooking. The new flavours and combinations of food are so satisfying, hearty and delightful to the palate! One of the ingredients I'd never had before is sesame leaves, eaten fresh or marinated, and used for wrapping little bundles of rice with other fillings. (Use whatever fillings you like, using the suggestions below or your own ideas!)

Fresh sesame leaves (if you can't find them, use tender lettuce leaves instead)
Cooked short grain (brown) rice, hot

FILLING IDEAS
Tofu fingers pan-fried in a bit of oil
Avocado slices
Kimchi
Cucumber slices (fresh or marinated)
Marinated seaweed salad
Raw or lightly steamed vegetables (carrots, snow peas, asparagus), cut into thin matchsticks and lightly seasoned with salt and sesame oil or vinegar
Japanese pickled ginger

SAUCE (Kan Jang)
4 Tbsp soy sauce or tamari
1 tsp each sesame oil, toasted sesame seeds, minced garlic, minced green onion, and crushed red pepper flakes (optional/if available)

Serve hot rice in individual bowls, and pile sesame leaves (or lettuce leaves) on a plate. Serve the fillings in individual serving bowls to share. Combine all the sauce ingredients in another bowl. To eat, take a leaf, spoon some rice in the center plus any fillings you like, add a little sauce and pop it in your mouth! (Bigger leaves might take a few bites:-)

Makes a great lunch. For a heartier dinner, serve with miso soup, a stir-fry or barbecued skewers of veggies and tofu, finishing off with fresh fruit.

FOR INDIVIDUAL DOSHAS
I haven't found the Ayurvedic qualities of sesame leaves, but find them dry and astringent, so I'll venture to guess that they increase Vata.
VATAS also use lettuce leaves
PITTAS minimize garlic and salt
KAPHAS choose basmati; avoid avocado; minimize salt

It's fiddlehead season! I think they taste like asparagus, with such a whimsical look it makes them even more interesting with their short growing season! Available May, June, July here in North America. Visit Go New England for plenty more recipes!


A quick meal with lots of crunchy, colourful vegetables!

FIDDLEHEAD STIR-FRY WITH CASHEWS

2 cups fiddleheads*
1 cup snow peas, chopped in half
1 cup diced carrots (coins)
1 cup beansprouts
1/2 cup chopped brown mushrooms or sliced celery
1/2 cup raw cashews
1 Tbsp sunflower oil
1 Tbsp fresh ginger, minced
2 cloves garlic, minced
salt, pepper and Tamari or soy sauce to taste
1 tsp toasted sesame oil
chopped green onions and toasted sesame seeds for garnish

Wash and prepare the fiddleheads by removing the fuzzy fronds and cutting off any dry ends. Boil in lightly salted water for 10 minutes, then drain and rinse well. Meanwhile, wash and chop other vegetables, ginger and garlic. Heat oil in wok or sautee pan over medium heat and stir-fry the fiddleheads for 5 minutes, then add all remaining ingredients minus garnishes. Cook about 5-10 minutes until all veggies are cooked but still crunchy (you may want to cover with a lid). Serve with steamed rice or rice noodles (see recipe that follows), topped with green onions and sesame seeds. Serves 3.

*NOTE: This recipe would be great with asparagus if you don't have fiddleheads. Chop asparagus into 2-inch lengths, discarding the hard white ends, and steam for a few minutes to soften. Then add to the stir-fry along with remaining vegetables.

ON FLAT RICE NOODLES

1 package chinese or thai style flat rice noodles
1 Tbsp oil
1 tsp toasted sesame oil
2 Tbsp tamari or soy sauce
1 Tbsp toasted sesame seeds

Add the noodles to a large pot of boiling water. Cook for 5 to 7 minutes until noodles are cooked. Drain and rinse under cold water, then add to a wok or pan with the hot oil. Saute for a few minutes with the remaining ingredients. Serve immediately. Makes enough for 3 dishes.

Adapted from the recipe by Violinist Rhiannon Schmitt (Salmon Arm, BC, Canada) at Fiddleheads.com

FOR INDIVIDUAL DOSHAS
VATAS cook all vegetables til soft throughout; add a pinch of chili flakes while cooking
PITTAS replace carrots with sweet potato (cut into matchsticks); minimize use of oil, ginger, sesame seeds and salt; omit garlic
KAPHAS minimize use of oil, sesame seeds and salt
CASHEWS are best avoided by Kaphas and Pittas; replace with almonds that have been soaked for half an hour to overnight (chop coarsely for this recipe)

This is a bright and colourful dish, the rice pilaf has lovely flavours and textures with the sweet raisins and crunchy cashews, matching nicely with the fresh snap of the green beans with aromatic toasted coconut. Serve as side dishes or make a meal out of it with a dahl stew, naan bread or samosas.

RICE PILAF

2 cups basmati rice (brown or white), washed
2 Tbsp sunflower oil
1 tsp mustard seeds
1 large carrot, chopped
1 medium onion, chopped
1 Tbsp minced ginger
4 garlic cloves, minced
2 bay leaves
1/2 tsp turmeric
1 tsp garam masala
1 tsp salt
1/4 cup raisins
1/4 cup whole cashews or chopped almonds
3-4 cups water or broth
1 cup fresh chopped cilantro

In a medium-large pot, heat oil and add mustard seeds. When they begin to pop, stir in onion and carrot. Cook for a few minutes until the onions begin to get soft, then stir in ginger, cloves, bay leaves, turmeric, garam masala and salt. Combine well, then add rice, nuts and raisins. Add the water or broth (3 cups if using white rice, 4 cups if using brown) and stir well. Cover, bring to a boil, then simmer on low until cooked (20 minutes for white rice, 40 for brown). While rice is cooking, prepare Coconut Green Beans (recipe below).

When done, stir in a tablespoon of ghee if you like, plus 3/4 of the cilantro, then serve garnished with remaining herbs. Serves 4.

FOR INDIVIDUAL DOSHAS
VATAS a great Vata dish
PITTAS choose white basmati; replace mustard seeds with coriander seeds; omit garlic; replace carrot and onion with 1/2 a zucchini (diced) and 1 cup green peas (added with the rice); choose almonds
KAPHAS reduce oil to 1 tsp; choose almonds; omit salt


COCONUT GREEN BEANS

2 large handfuls of green beans, ends trimmed
1 Tbsp olive oil
1 tsp mustard seeds
1 Tbsp sesame seeds
2 Tbsp grated coconut (unsweetened)
sea salt and pepper to taste
juice of half a lemon
1 Tbsp chopped fresh cilantro

Steam the green beans until tender crisp (slightly under-cooked). In a wok or pan, heat oil with mustard seeds. When the seeds begin to pop, add semi-cooked green beans, sesame seeds and coconut. Stir fry for several minutes until beans are done and coconut is lightly toasted, then season with salt and fresh ground pepper. Just before serving, sprinkle with the lemon juice and cilantro. Serves 2.

FOR INDIVIDUAL DOSHAS
VATAS a great Vata dish
PITTAS omit mustard seeds; use salt, pepper and lemon minimally
KAPHAS reduce the quantities of oil, sesame seeds, coconut and lemon to half; omit salt

This incredible recipe is straight from Domestic Affair. "Lentils tend to be easier to digest than chickpeas. They also cook up a lot faster. This variation from your standard hummus makes a great spread for sandwiches, burgers or falafels, or as a veggie dip." I tried it and love how smooth and creamy it turns out, and tastes very subtle while having a good hummus quality.

1/2 cup red lentils, rinsed really well
1 1/4 cups filtered water
1/4 cup sundried tomatoes
1 tsp ground cumin, lightly toasted
1/2 tsp turmeric
1/2 tsp sea salt
2 Tbsp flaxseed oil or olive oil
2 Tbsp tahini
2 cloves garlic, chopped
cayenne pepper or paprika to taste

Place the lentils, sundried tomatoes and water in a small pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes, until tender. Uncover and allow to cool for 10 minutes. Then stir in oil, tahini, garlic, cumin, turmeric and salt and puree with a hand-held blender, or scrape everything into a food processor and blend until smooth. Adjust seasonings to taste. Transfer to a serving bowl and drizzle with a olive oil or flax oil, and sprinkle with cayenne or paprika. Chill in the fridge until ready to serve. Store in an airtight container in the fridge for up to five days.

Makes about 1 1/2 cups.

VARIATIONS
Don't want to use sundried tomatoes? Replace with 1/2 cup roasted red peppers (homemade, or the kind you can buy at a deli or in jars), or 1/2 cup chopped artichoke hearts (home cooked, or you can use marinated ones, or the kind that come canned in water -- drain) and reduce the lentils' cooking water to 1 cup. Puree along with the other ingredients.

FOR INDIVIDUAL DOSHAS
VATAS a great Vata recipe
PITTAS best to replace red lentils with regular lentils (will need to cook longer if not using canned); minimize or omit garlic
KAPHAS reduce oil and tahini to 1 tsp each and add 2 Tbsp water when blending; minimize or omit salt

It's a rainbow in a bowl! This dish makes a light-yet-hearty lunch or a great side dish. Feel free to experiment with different grains, vegetables and dressings!

1/4 cup each dry barley, french lentils and quinoa
1/4 cup each corn kernels and drained canned beans of your choice
1/3 cup each minced red pepper, carrots, celery and parsley
1-3 cloves garlic, grated or minced
2 Tbsp pumpkin seeds
1/2 cup Liquid Gold Dressing
(or use a dressing of your choice, or simply lemon and olive oil with salt and pepper)

Rinse barley and add to a medium saucepan half full of water. Cook on low for 20 minutes, then add well rinsed lentils* and quinoa. Cook for 20-25 minutes longer til all grains are cooked. Drain and let cool.

Combine grains with all the remaining ingredients. Mix well with the salad dressing. Serves 4.

NOTE: French lentils cook in 20 minutes. If you substitute with other lentils (with the exception of red lentils which also cook in 20 minutes), start cooking them with the barley so they get a full 45 minutes to cook.

FOR INDIVIDUAL DOSHAS
VATAS use wheat kernels for grains; cook or steam veggies before adding; add 1-2 Tbsp tahini to the salad dressing
PITTAS use barley, wheat kernels and quinoa; omit garlic
KAPHAS use a low-fat dressing with little or no salt

Linda has just signed up to my Recipe Club, enthusiastic about all the gluten-, soy-, casein- and yeast-free recipes on this blog, and contributes this perfect warm-weather treat!

Mash together:
1 ripe avocado
1 Tbsp Vegenaise
1 Tbsp of your favourite salsa
1 Tbsp flaxseed
1 clove garlic, chopped
1-2 Tbsp onion, chopped
celtic sea salt
black pepper
soy bacon bits (like Bac Uns)
1/4 red pepper, chopped
carrots, peeled and shredded

Linda recommends leaving the carrots whole and dipping them into the guacamole. Also good with raw spinach.

NOTE: Dilute with a bit of rice milk and you have a salad dressing great for all kinds of allergies or for people on a Type-O Blood Type diet -- there is no sugar, yeast, caffeine, alcohol or vinegar. For a soy-free dip/dressing, substitute the Vegenaise for soy-free mayo.

FOR INDIVIDUAL DOSHAS
VATAS dip with soft bread or steamed vegetables
PITTAS omit onion, garlic and black pepper; use salt minimally
KAPHAS avocadoes are too cool and heavy for kaphas, best to consume in moderation or with half the avocado replaced with 1/2 cup cooked and mashed chickpeas or beans; use salt minimally; dip fat-free rice crackers and raw crunchy vegetables