Monday, April 25, 2011

Nourishing and Cleansing Cooked Dishes

Kitchari with Cauliflower & Peas

This nourishing dish resembles risotto in texture. You can use  Olive Oil  to create  a Vegan Dish, or Ghee to follow the traditional method.

Ingredient List

Serves 4
  • 1 Tbs plus 2 tsp Olive Oil or  Ghee, divided
  • 1/2 tsp minced fresh Ginger
  • 1 tsp Cumin Seeds
  • 2 cups Cauliflower Florets
  • 1 inch square of Kombu Sea Vegetable
  • 1 Bay Leaf
  • 3 &1/2 cups of Water or Vegetable Broth
  • 1/2 cup Basmati Rice, rinsed
  • 1/3 cup Split Mung Beans
  • 3/4 tsp Turmeric
  • 1/2 cup Fresh or Frozen  Peas
  • 1/2 tsp Sea Salt, a tsp of Tamari or 2 tsp Chick Pea or other Light Miso


1. Heat 2 Tbs. Olive Oil or Ghee in saucepan over medium-high heat. When Olive Oil or Ghee is hot, stir in Ginger and Cumin seeds. Fry Cumin Seeds a few seconds, then add Cauliflower, and stir-fry 4 minutes, until cauliflower is slightly browned and partially cooked. Stir in rice and beans, and fry 1 minute. Add 3 & 1/2  cups Water or Vegetable Broth and Turmeric, Kombu, and Bay Leaf  and bring to full boil over high heat.
2. Reduce heat to low, cover, and cook, stirring occasionally, 40 minutes.
3. Add Peas and Salt, Tamari or Miso and continue cooking 5 minutes, or until Rice and Beans are soft. Stir in remaining teaspoon of Olive Oil or Ghee, just before serving.
This is wonderful served with  a Fresh Vegetable Salad. Choose from the Marinated Vegetable Salad  or The Raw Slaw from a previous posted!

Pasta Primavera 

Whole-Wheat or Rice Pasta with Spring Vegetables

One large pot of boiling water is all it takes to make a pasta medley full of fresh spring vegetables. Blanching the vegetables in the boiling water also adds flavor to the pasta.

Ingredient List

Serves 6
  • 12 oz Whole-Wheat or Rice Pasta Shells or Farfalle 
  • 1 lb Asparagus, cut into 1-inch pieces
  • 1 1/2 cups fresh or frozen Peas
  • 2 Tbs Olive Oil
  • 1/2 tsp finely minced Garlic
  • 3 Scallions thinly sliced (1/3 cup)
  • 1 cup sliced Fresh Basil
  • 1/2 cup coarsely chopped Fresh Mint
  • 1 Tbs grated Lemon Zest 
  • 1 Tbs of Chickpea Miso or Sweet White Miso
  • 3/4  cup of Toasted Walnuts or Pumpkin Seeds


1. Bring large pot of water to a boil, add 1Tbl Sea Salt or Pink Himalayan Salt 
2. Add Asparagus, and cook 4 minutes, or until crisp-tender. Remove Asparagus with slotted spoon; transfer to serving bowl.
3. Add Pasta to boiling water; cook 5 minutes. Add peas, return water to a boil, and cook 2 minutes. Drain Pasta and Peas, reserving 1/4 cup cooking water, and return Pasta and Peas to pot. Stir in reserved cooking water and Miso together, Asparagus, Garlic and Olive Oil, Scallions, Basil, Mint, and Lemon Zest. Season with Black Pepper or Red Chili Flakes if desired. Transfer to serving bowl; and sprinkle with Toasted Walnuts or Pumpkin Seeds.

Crispy Kale Chips

I bet you can't eat just one of these light, crispy snacks! The Nutritional Yeast, Tahini and Miso gives the Kale Chips a Cheesy flavor. If you are concerned about Gluten, check to make sure the brand of Nutritional Yeast you use was grown on Beets, not Barley. Also if Soy is an issue omit the Miso and double the Nutritional Yeast.

Ingredient List

Serves 4
  • 1 12-oz. bunch Curly Kale, center stems removed, each leaf torn into 4 pieces (6 cups)
  • 2 Tbs Olive Oil
  • 1 Tbs Raw Tahini
  • 1 tsp Chickpea Miso or Sweet White Miso
  • 1/4 Red Bell Pepper 
  • 1 Tbs Lemon Juice
  • 1 Pinch Pink Himalayan Salt or Sea Salt 
  • 2 Tbs Nutritional Yeast


1. Blend Tahini, Miso, Red Pepper and Oil together, mix in Lemon Juice and Sea Salt
2 .Place Kale in bowl
3. Pour the Tahini mixture over Kale leaves and massage on with hands. Add nutritional yeast, and toss well.
 Turn Dehydrator on and set at 115 degrees
4. Spread kale onto dehydrator trays without overlapping. Dehydrate 2 to 4 hours, or until dry and crispy. Turn dehydrator, and cool completely before removing from trays and eating! 

Should you have any questions about these or any other recipes just post them in the comment box and I will gladly respond. I hope you are enjoying the Nourishing Cuisine, blog!

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