Turmeric pan potatoes with cilantro holy basil pesto – elimination diet

Having struggled since my teen years with abdominal inflammation, it was high time I got it sorted out.

My yoga practice made me realize that this was pretty serious and need tackling right away.

I decided to get some help working with a Naturopath who gave me a sheet of elimination diet instructions.

An e14883421_10157643607445487_680721391110429442_olimination diet is just that. You first eliminate all foods that may cause reactions. Organic brown rice and organic olive oil are considered baseline foods that most people can handle in week 1.

Week 1 was brown rice and veggies to get the body back to baseline. I thought it wouldn’t be easy with my traveling job and hotel food. But everywhere I went hotel staff and friends went out of their way to make meals appropriate for my poor little belly. A wonderful friend brought over some food to my hotel in San Antonio. This restaurant server was so careful about my diet, he made the most amazing guacamole and refused to let me pay for it 🙂 other coworkers wanted to hang out with me wherever I went in the hope that they would get freebies too.

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Week 2 has started. This is when I start to introduce various foods one at a time to test their reaction. Right now my body’s intelligence is so shot that anything I eat creates a reaction. For a foodie like me, that’s not good news. But a foodie like me was also able to find creative ways to fire up my stove.

Today is day 4 of the week 2 diet. I made turmeric pan potatoes with a cilantro holy basil pesto. This was an amazing combination I had to share. Antioxidant rich turmeric pairs so well with detox cilantro. Did you know cilantro is nature’s natural detox. If you don’t like it raw, try it my way in a pesto.

I’ve learnt so much about diet, nutrition, the complex human body, stresses/chemicals that cause the liver to get out of whack. My recipe uses organic as much as possible as I’m in the process of resetting my body. Feel free to use regular foods if they agree with your body.

Turmeric pan potatoes

You need
1 cup washed, peeled and cubed red potatoes
1 tsp organic olive oil
Spice Mix
Pinch mustard seeds
1 tsp curry leaves
½ tsp turmeric
Sea Salt to taste

How to

  • Pat dry the cubed potatoes on clean kitchen towel. Very imp to dry potatoes completely to get that outer crunch and inner soft texture.
  • Heat up cast iron pan over stove. When hot drizzle in olive oil and add mustard seeds.
  • When mustard seeds pop, add curry leaves and turmeric
  • Give everything a good stir, then drop in cubed potatoes.
  • Add sea salt and stir again. Cover and let cook on medium heat.
  • Watch stove and give a stir every now and then so all the potatoes get a chance to hit heat so they are evenly roasted.
  • Turn heat off when done and serve hot.
  • •Meanwhile start prepping the pesto.

Cilantro holy basil pesto

You need
1 cup washed fresh cilantro, I Used the leaf & stem, but stems can sometimes carry a bitter taste if cilantro is not young, so feel free to use simply the leaves.
2 tsp organic holy basil
1 tsp organic olive oil
Spice Mix
Pinch mustard seeds
1 tsp fresh lime juice
Sea Salt to taste

How to

  • Wash fresh cilantro and fresh holy basil thoroughly. Don’t mistake holy basil for basil. These are 2 distinctly separate herbs. In my home holy basil grows with abandon. If you live anywhere in the Toronto area & need some, drop me a comment. I would be happy to share some of mine with you. You can also choose to skip it if you are not in the Toronto area or don’t have this herb growing at home.
  • Heat oil in pan. Add mustard seeds and then drop in the washed cilantro & holy basil(if using).
  • Add sea salt and let the herbs wilt. Stir a few times.
  • Take off stove and let cool.
  • Add freshly squeezed lime (or lemon) juice.
  • Run in food processor with 2 tbsp water or more depending on your texture preference to coarsely grind the pesto.
  • Mix pesto with cooked organic brown rice and drizzle olive oil on top.
  • Serve turmeric pan potatoes with the rice pesto.

Hope you enjoyed this recipe. Give it a try, its simple and uses few ingredients. Its also tasty, plus its antioxidant and detox quality will make you feel so good.

Tomorrow I start day 5 of week 2 and lentils are going to be introduced. I’m so looking forward to them. Stay tuned for my recipes for that food group.

–charuyoga–

Buckwheat coconut milk pudding sweetened with country sugar

IMG_0174a dinner celebration! a dessert for my guest with a sweet tooth 🙂 a recipe that I happened to think up just today 🙂 I hadn’t taken strict measurements as I was just cooking, not planning to blog about it. But when my guest liked it so much that he went for it again as a midnight snack.. and when he requested the recipe, dear reader it was time to put pen to paper & share this sweet with you.

You need
¾ cup country sugar (jaggery)
1 cup canned coconut milk
1 cup buckwheat
Spice Mix
½ tsp cardamom powder
2 threads saffron
for seasoning
tbsp cashew nuts
1 tsp almonds
1 tsp raisins

How to
• Rinse buckwheat in cold water.
• Then pour boiling water over buckwheat and let soak in 1 cup hot water.
• In hot pan add jaggery with approx ½ cup water and let heat till jaggery dissolves to make a nice watery paste.
• Add in the cooked buckwheat, no need to drain water.
• Add the can of coconut milk, lower heat and let everything come to a light boil.
• Add some more water if you like a runny texture for your pudding.
• Pound the nuts into coarse chunks in a mortar and pestle.
• In a hot pan, dry roast the nuts and raisins. Or if you prefer roast them in either butter/ghee/coconut oil. I used a bit of coconut oil, but you can easily dry roast them & still have the flavour.. Roasting brings out the flavour and nuts add a great texture to a smooth pudding.
• Top the pudding with nuts and raisins.

Note : Jaggery or gur is Indian unrefined country sugar extracted from sugarcane. You can find it sold in blocks in east Indian grocery stores. If you don’t have one close by, feel free to use regular brown sugar.

I initially planned to make this pudding with tapioca pearls. But my pantry didn’t have any. I found these buckwheat groats and remembered my Ukrainian friends at work singing the praises of buckwheat.

You can get a huge list of benefits from here.

I liked how buckwheats manage blood sugar levels:
The nutrients in buckwheat may contribute to blood sugar control. In a test that compared the effect on blood sugar of whole buckwheat groats to bread made from refined wheat flour, buckwheat groats significantly lowered blood glucose and insulin responses. Whole buckwheats also scored highest on their ability to satisfy hunger.

My dinner guests loved this dessert. And the one guest I made it for, the one with the sweet tooth even asked if he could have it again well after dinner. So that was a pretty successful brand new dessert I just made up 🙂 Have you ever missed ingredients in your dream of a dish? What did you use as an alternative? Did you manage to dream up something that everyone loves now?

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I love no oil desserts that are incredibly tasty. And I plan to post this recipe on the let food by thy medicine facebook page.. Do check it out for amazing oil-free diet recipes, and the cool things people are doing to manage their diabetes..

Wishing everyone a terrific valentine’s day!

–charuyoga–

Valentine’s day -celebrate connection

valentine's day partner yogaValentine’s day is almost here.

It means so many things to so many people.. To some, it means an indulgence in sinful treats like dark chocolate (i’m a culprit, I confess :). To others its a frantic running around organizing a dinner date or romantic getaway with your partner. To others, its no reason to celebrate one day of love in a year.

But for me, coming from a country of many, many cultures, everyday living is a celebration. Every religion’s special holidays are celebrated universally by everyone. I was born in a hindu home, but my dad’s 2 best friends were catholic & muslim. This was a pretty common theme growing up and being exposed to all these different cultures. Every festival was unique. Even though each festival rolled around just once a year, they were different reminders to the various qualities of love. So I happily embrace valentine’s day as a reminder of love in our lives-be it from partners, friends, siblings, children, grandchildren.

What valentine’s day really means to me is connection. I’m so excited to add one more celebration to my growing list. Valentine’s day with its emphasis on love and especially romantic love touches all of us to our deepest inner core. In yoga, romantic love is worshipped and revered.. Its connecting with our romantic partner that we feel our connection to the source of all love, the divine. its when we feel whole & complete.

When I asked a child in my partner yoga class why she comes to class, her innocent response was ‘I want to feel more connected to my grandmother‘. Isn’t that the best reason to celebrate valentine’s day, even if you are not a materialistic kind of person 🙂

To celebrate this fun festival, I’ll be teaching 2 partner yoga classes:

valentines day

Come join us as we celebrate connection.. come even if you don’t have a partner. We’ll find one to partner with in class. I can’t wait for valentine’s day weekend to deeply connect with my class. And I can’t wait to have you join us. To sign up, write to me at apsaraaliveyoga@gmail.com or text us on facebook https://www.facebook.com/ApsaraAlive/

Lovingly

–charuyoga–

Mulligatawny soup

20160111_140328Brimming with luscious flavours, spiked with healing spices, you will fall in love with my variation on this anglo-indian soup. Muliga (pepper) + thanni (water) are the origins for this british soup that the brits borrowed from my rich tamil heritage 🙂

Last night I happened to rear end a car while driving home on the blusteriest of winter days.. My car buffeted, I was on the streetcar tracks, it was icy, my car screeched to a halt trying to not ram into the car in front that was trying to turn left. But, the elements, the road conditions got out of my hand. I lost control. After a long night of getting towed to the collision center, when I reached home, I kept reliving the episode, quite shaken at the turn of events. Still grateful that I was spared and only the car was a write off. This morning 20160111_140427when I woke up, I felt as if I had gone through a big fever or something, I felt the need to heal. I had made this batch of mulligatawny soup the night before for a friend with a fever and had some left over. Just the perfect soothing, nurturing, spicy, healing soup my mind and body needed. I remembered my grandmother making a variation of this soup and recalled the ingredients from memory. It was finger lickin good!

You need
¼ cup toor dal or pigeon peas (optional)
½ cup tomatoes
1 cm fresh ginger crushed

 

 

Spice paste
1 tsp yellow split peas
½ tsp tamarind paste
2 tsp coriander seeds
½ tsp black pepper
½ tsp cumin seeds
1 tsp curry leaves
2 dry red chilies
Salt to taste
Spice oil
½ tsp turmeric powder
½ tsp mustard seeds
1 tbsp coconut oil
1 tsp curry leaves
Pinch hing

Garnish
1 tbsp. fresh cilantro

How to

• Cook toor dal if using with ½ cup water. I like to use it to add some protein into this soup. Puree and set aside.
• Heat pan for spice paste. Dry sauté(no oil) the spice paste ingredients. When roasted light brown grind to a thick spice paste with 2 tbsp water. Set aside.

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• Heat pan. Add coconut oil. Add mustard seeds, when they splutter toss in curry leaves, hing and turmeric powder. Add tomatoes & lightly sauté till cooked.
• Now add in the toor dal, 1 cup water, fresh ginger & tamarind paste.
• Let everything boil together.

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• Add in the spice paste & allow to come to another boil so there are no raw spice smells.
• Garnish with fresh cilantro.
• Serve with rice. I like to use sona masoori rice that is short grained & not sticky for this soup..

Oh!. The comfort of mulligatawny soup. For a few minutes I was transported to my grandma’s kitchen. Nurtured and healed through my car adventure. Hope you enjoy this well kept secret recipe. Doesn’t the broth look pretty and nourishing? I’d love to hear how you enjoyed it. What do you eat when you need nurturing? What’s your favourite go-to comfort food ?

20160111_140427–charuyoga–

Roasted butternut squash, pear, apple soup in turmeric & garlic spice oil

IMG_0004I’m so excited. I got a new dslr camera. After a long time of wishing I could post blogs daily. But unable to as my smart phone while does a pretty good job, can’t really capture the yumminess of meals I’m making daily.

Hence the canon dslr. I’m an absolute novice when it comes to devices. Yes, I often get asked by friends when I visit them. Oh you are a techie instructor. My printer isn’t working. Can you take a look at it? Never one to step away from help. I’ll gladly look at your printers, but there’s not much else I can do about it, I’m afraid. I teach software so if there’s a computer language out there that you need help with, I’ll gladly roll up my sleeves & find the answer for you, but appliances, devices, cars can be a tad frightening for this techie girl 🙂  

Speaking of which, you are absolutely going to love today’s post. I’m sure you’ve had butternut squash soup. Its not a newcomer to the world of soups.

IMG_0008But wait till you try my variation. An apple, a pear, a full head of garlic, and of course my special spice oil will really bring a fresh take on an old classic.

You need

1 medium butternut squash
1 medium cripps apple
1 red bartlett pear
1 whole head garlic

 

Spice Mix

½ tsp turmeric powder
2 dry red chilies
¼ tsp cumin
Salt to taste

Serves 4

How to
Wash butternut squash thoroughly. Cut into big chunks. Place in baking pan.
• Wash apple and pear, remove seeds and cut into chunks. Place in baking pan together with whole head of garlic.
• Brush 2 tbsp oil on the squash, apple, pear and garlic & toss veggies in pan till everything is nicely coated with oil.
• Bake in 3500C oven for 1 hour or till veggies are nicely roasted.
• Let cool and remove peel from squash. Some people think its ok to keep the peel on. I’m never sure. Since my food handling certification, I learnt how squash is not always grown in the most sanitary of conditions & can come in contact with contaminated soil. So wash thoroughly if you are not using certified organic. And because its tough to peel when raw , peel comes away easily after roasting. Peel roasted garlic.
• Keep skin on roasted apple and pear.
• Heat 1 tbsp oil in pan. Add cumin, turmeric, red chili & roasted garlic & sauté lightly.
• Now add the roasted squash, apple and pear. Add in 2 cups water and heat lightly for spices to integrate into the soup.
• Turn off heat. Puree soup in food processor.
• Serve warm with roasted chickpeas as garnish. Yum !

Health Benefits
Butternut squash is fantastic in anti-oxidants. Its one of the richest sources of plant based anti-inflammatory nutrients such as omega 3s and beta-carotene. These are important for a strong immune system to help protect against colds and flu.
Apples are great for you. Though they don’t contain a lot of iron, they do help in iron absorption.
Garlic’s key ingredient, Allicin. is responsible for lipid-lowering, anti-blood coagulation, anti-hypertension, anti-cancer, antioxidant and anti-microbial effects.
Pears are a good source of fiber.
Turmeric is anti-inflammatory.
Cumin is a digestive.

With this whopping list of goodies for your health, plus an amazing taste explosion with my take on butternut squash, what are you waiting for? Hurry, get yourself a squash & make this soup soon so you too can taste this divine goodness and all the health that goes with it.

Please send along advice, tips n tricks to make my photos pop. I would greatly appreciate anything you can share with me re taking the best pix of food.

What do you think. Do you like the dslr pix? Do they come out clearer than my previous smart phone pix?

–charuyoga–

Chickpea Basmati Pulao – One pot dish

20151125_201938When it gets cold and all you want to do is snuggle up to warm tastes with least effort. 
Its time for one-pot meals to make their appearance.
No fuss, easy to make, spicy, warming, comforting – hope you enjoy my take on classic pulao

You need
4 tbsp. roasted chickpeas
2 tbsp. fresh spinach
2 tbsp. carrot slivers
2 tbsp. cauliflower
½ cup basmati rice
Spice Mix
2 whole brown cardamoms
½ tsp turmeric powder
4 cashews split in half
4 green chilies, slit
¼ tsp cumin seeds
1 tbsp fresh garlic
2 cloves
Salt to taste
Serves 2

How to
• Heat oil in pan. Add all spices and sauté till spices release fragrance.
• Add cauliflower and carrot and let lightly cook.
• Meanwhile rinse basmati rice thoroughly several times in cold water. Drain water & set aside.
• Add rinsed basmati rice to pan along with chopped spinach. Sauté everything and add salt to taste.
• Toss in the roasted cayenne chickpeas. (Apsara tip – no time to make the roasted chickpeas. quick substitute – use canned as a last resort. otherwise. soak 2 tbsp. chickpeas overnight, and drain before adding at this stage)
• Add ½ cup to ¾ cup water. Depending on how aged your basmati is. The older the basmati the more water it will drink, but it will also be more fluffy & each grain will stand out beautifully without sticking together. New basmati needs lesser water.
• Let come to boil and then turn heat to low and cover. Pulao will continue cooking process for about 5 minutes or so & then turn heat off. Let rest covered for about 5 minutes, before removing lid.
• Fluff with fork.
• Serve with a dollop of yoghurt.

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–charuyoga–

silky farmer’s cheese with charred onion, tomato, bell pepper

20151123_185924I had an unusual request. Last night a dear friend called asking if I would go visit her. It was late. I was tired making my way home to cook supper. But as I stopped to listen, I felt totally moved by her desire. She hadn’t gone out in 2 weeks as she had been taking care of her mother-in-law who had come down with a bad bout of the flu. She was craving company. I wasn’t sure I could go visit her as I was really tired and had a class to teach the next day and sadly told her that.

Later as I was making dinner, her plea tugged at my heart. I decided to go visit. Since my dinner so satisfied me, I prepared a takeout container to share with her and made my way out into the cold dark night.

The drive wasn’t bad despite the soft snow. Soon I reached her place where she was busy cooking an invalid meal of applesauce for the patient in bed. I was really glad I made up my mind to visit. Having gone through some times where I would have done anything for some warm company I could relate to her desire.

Hope my recipe will help warm you as well.

You need
1 cup cubed Indian farmer’s cheese(paneer)
1 cup large chunks red onion
1 cup cubed green pepper
1 cup cubed tomatoes
1 tbsp coconut oil
the spices
1 tsp chopped cilantro
½ tsp red chilli flakes
½ tsp turmeric powder
1 tbsp fresh garlic
¼ tsp cumin seeds
Salt to taste

 

Serves 3

 

 

 

 

 

How to
•  Heat pan and smear with coconut oil. Spread the cubed farmer’s cheese and turn every few minutes so all sides are nicely browned. Remove and set aside.

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•  Heat oil in pan. Add cumin seeds, garlic, tumeric & red onion chunks and sauté till onions get slightly charred.
•  Quickly add the bell peppers and sauté till still crisp.
•  Add the tomatoes and salt.
•  Add the cubed browned farmer’s cheese and & give everything a nice stir.
•  Sprinkle with red chili flakes and chopped cilantro.
•  Serve with whole grain chapatti or bread.

20151123_190321This is a fragrant dish. The bell peppers with silky farmer’s cheese, plus the charred onions & tomatoes ensure that everyone will want some. My lunch had coworkers sniffing the air appreciatively 🙂

Have you ever dashed out when someone asked you to.. Do you like the feeling of being able to help.. Try it out.. guaranteed to make you feel warm..

–charuyoga–