Yolande Integral Yoga

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Yolande Integral Yoga &

Ayurveda Cambridge

Recipes

Mung dal Kitchari Pitta (Cooling)

Vata ↓ Pitta ↓ Kapha ↓ (serves 5) 

  • 1 Cup of yellow mung dal
  • 1 cup basmati rice
  • 1 inch of ginger peeled and finely chopped 
  • 2 tablespoons shredded unsweetened coconut
  • 1 small handful of coriander 
  • 1/2 cup of water
  • 3 tablespoons of ghee
  • 1 teaspoon black mustard seeds
  • 1 teaspoon cumin seeds
  • 2 inches of cinnamon stick
  • ¼ teaspoon of turmeric
  • ¼ teaspoon salt
  • 4 cups of water

Method


  1. Soak the rice and the mung dal (2 hours) - Wash the mung dal and rice until the water is clear.

  2. In a blender put the ginger, coriander and the coconut and ½ cup of water - blend until it is liquefied.

  3. Heat the ghee in a large saucepan and add mustard seed, cumin seeds, cinnamon stick. Stir for a moment.

  4. Add the blended items, the turmeric and salt - Add the mung dal and rice - Stir and add the water 4 cups.

  5. Cook slowly, lightly covered for 25-30 mins. Add extra water if necessary. Cook the vegetables separately.

A Women’s Chutney a Women booster (serves 5)


“Appreciate yourself & honour your soul”

 

  • 250g raw beetroot (peeled cut in small cubes)
  • 70g dates without stones
  • 30g raisins 1 inch of ginger peeled and chopped fine
  • 6 whole cardamom pods, 6 cloves, 6 Peppercorns or a teaspoon of black pepper
  • 200ml of water
  • 3 tablespoons ghee
  • A bit of oil for the pan


Can be served with Kitchari or other meals

Method

  1. Soak a bit of a liquorice stick with a Women’s balance Yogi tea in the 200ml water (a mug)

  2. Warm up a bit of oil and put the ginger, black pepper cardamom, cloves and stir

  3. Add the beetroots, the dates, and raisins

  4. Add the tea and the salt

  5. Cover with a lid and cook on a very low heat about 30 mins

  6.  Add it to a Kitchari, add some rocket for a bit of bitterness. It is very tasty and comforting. 

Mung dal Kitchari Tridoshic (Sweet & Cool) 


Kitcharis are a tasty basic food for cleansing.


An ideal food for fasting easy to digest which rest your digestive system and remove tiredness.


The Kitcharis combination of rice and dal provides a good source of protein and made meals nourishing and gives strength and vitality.


It is a well-balanced food with great healing properties to detoxify the tissues.

1 Cup of yellow mung dal

1 cup basmati rice

1 inch of ginger peeled and chopped fine
2 tablespoons shredded unsweetened coconut

1 small handful of coriander

1/2 cup of water
3 tablespoons ghee

1 ½ inch of cinnamon bark

5 whole cloves

10 black peppercorns
5 whole cardamom pods

3 bay leaves

¼ teaspoon of turmeric

¼ teaspoon salt

5 cups of water

Stew of vegetables to be added in a pan:

  1. Add a bit of sesame or olive or sunflower oil.

  2. 1/2 teaspoon coriander seed.

  3. 1/2 teaspoon fennel seed.

  4. Slice the vegetable of your day carrots, beetroots a bit of kale.

  5. Add the juice of kitchari, stir it and leave it covered cooking slowly for 10 mins.

  6. Add sweet potatoes (pre-cooked in their skin in the oven)

7. Add a bit of salt and pepper.

8. Add chives and coriander chopped finely before serving.

Kitchari method

  1. Soak the rice and the mung dal (2 hours).

  2. Wash the mung dal and rice until the water is clear.

  3. In a blender put the ginger, coriander and the coconut and ½ cup of water, blend until it is liquefied.

  4. Heat a large saucepan add the ghee, cinnamon, cloves, black peppercorn, cardamom and bay leaves. Stir for a moment.

  5. Add the blended items, the turmeric and salt.

  6. Add the mung dal and rice.

  7. Stir and add the water 5 cups. Cook slowly, lightly covered for 25-30 mins

Velouté of Yam Creamy Hearty Soup!


Simple & delicious.


Yam is full of Vitamin C and B6 and high in antioxidants (serves 2)


  • 1 medium yam
  • 1 tin of coconut milk
  • 1/2 tsp of turmeric
  • Black pepper
  • 1/4 tsp of rock salt
  • Fresh coriander chopped and added before serving.

Serve with Crispy kale


  1. Wash and dry the kale
    Spread olive oil, salt and cumin.

  2. With your hands move it and make sure all the kale is oily.

  3. Place it in the oven 7-10 mins to turn brownish and light.

Enjoy! (Yolande's recipe)

Method


Chop the Yam and cook in water. Remove the thick brown skin and any bits that are too hard. Place Yam in a blender and add the tin of coconut milk salt, pepper and turmeric. Add water if it is too thick, the velouté texture should not be runny. Warm up in a pan and add coriander.

Summer salad, mushrooms, spinach, radish, capers, grated beetroots and carrots. Dressing of lemon juice, cider vinegar, olive oil, salt and pepper.

Summer salad, mushrooms, spinach, radish, capers, grated beetroots and carrots. Dressing of lemon juice, cider vinegar, olive oil, salt and pepper.

Courgette flowers cooked in a frying pan with sesame oil, a bit of garlic, coriander seeds for 10 mins.

Courgette flowers cooked in a frying pan with sesame oil, a bit of garlic, coriander seeds for 10 mins.

COOKERY BOOKS

Ayurvedic Cooking for Self-healing Usha Lad & Dr Vasant Lad
ISBN13: 978-1 883725-05-1 50

Yogi tea Recipes for healthy living unfortunately out of print

Sivananda Cooking Book “The Yoga Cookbook" ISBN 81-7822-048-2

VEGANOIGON The ultimate vegan cookbook Isa Chandra Moskowitz & Terry Hope Romero

Joyeux Noël Vegan Marie Laforet ISBN 978-2-84221-501-9

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