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vegetable recipes

Veggies a la Ayurvedic Style - Raita


Veggies a la Ayurvedic Style - Raita

Everyone always asks me, "What do I do with vegetables?". Well, here is the answer. Cook the Ayurvedic way. It seems everyone loves Indian food, and many think it is difficult to make. But, truly, it is so easy and you use the same spices and herbs over and over again in different veggie combinations. Once you have your herbs on hand, and try a few recipes, you will be on your way to making veggies the most delicious way possible. You will never get bored with them, and they will nourish and satisfy you at the same time. Plus, I think they are fun to make. 

Watch this short video and then give it a whirl. If you are interested in the Ayurvedic Healing Foods Course, check it out HERE.

Here is a short video showing you how to make a dish named "Raita" from my Ayurvedic Healing Foods Course. Raita can be made as a condiment or just a delicious side dish. Trust me when I say you should make this dish because you will swoon over it's amazing flavors. It will light up any and every dish you make. If you are a person who likes to eat dairy free, then use coconut yogurt.

Raita Recipe

2 cucumbers

3 tbsp Ghee

1/2 tsp cumin, black mustard and fennel seeds

1 pinch hing (optional)

1 pinch cayenne or chili flakes

1 handful of cilantro (about 1/2 cup)

1/2 cup plain organic whole milk yogurt

Skin and grate the cucumbers. Pour off excess juice (drink if you like). Mix with yogurt and set aside.

Heat the ghee in a saucepan over a medium heat. When the ghee is hot add the herbs and hing, cook a moment until the seeds sizzle and pop. Add cayenne or chili.

Remove from heat and add in the cilantro. Let cool and add in the yogurt/cucumber mixture. Serve as a side dish. 808-250-1535



What Do I Do With Vegetables?

Everyone knows what healthy food is. Ask any 6th grader and they will say, “fruits and vegetables”. Yet, people come to me often and say, “What do I do with vegetables?”

My next series of blog posts are going to be dedicated to the answer of that question. Here's creating great veggies the simple way.

Let’s start with green smoothies. I can’t emphasize enough how green smoothies can help nourish and refresh you everyday. Keep them simple and you will enjoy them more.

I make one every other day or so, enough so I can store some for the next day. This is my way of getting my veggies with varieties I may not eat otherwise.

My fridge is always lined with a couple of jars full of green power ready to be enjoyed. The first thing I do in the morning is to pull one out of the fridge so it can warm up a bit before drinking. I will drink half a jar, and save the rest for the afternoon when I want something cool and refreshing.  These drinks will alkalize your blood and fill you full of nutrients all at once.

 Here are a few of my favorite combinations:

Parsley – Pear

Apple – Celery – Cucumber

Cucumber – Lemon

Apple – Parsley – Cilantro

Lemon – Ginger – Kale

Apples, lemons and ginger go with everything. Add celery, cucumber, cilantro, parsley, and even lettuce leaves (Romaine is especially nice). If the lemon is too sour, add an apple or pear to sweeten. Keep them kind of watery and they become a light-refreshing beverage.

 Learn how to revolutionize your diet life with the new "4-Week Dietary Makeover", a course that will gives you everything you need to know about nutrition and how to make luscious foods easily, affordably and simply.


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Swiss Chard ala Sesame Seeds and Flax Oil (Barleans of Course)

This is one of the recipes using healthy oils that started my cooking career. No kidding. I would make this dish and people would swoon. I took it to potlucks, and people would come up to me and say, "What is that dish, it is delicious." Upon hearing my answer, their eyes would get big and they would respond with, "Wow, I never liked Swiss Chard." This is wonderful, how did you make it?" And so it began, my relentless task of repeating the recipe over and over again. My sister finally asked, "Would you please write a little cookbook for me." And, so it began.

Here is how you make this luscious dish:


1 Bunch of Swiss Chard

1/4 to 1/2 cup Hulled Sesame Seeds

Barlean's High Lignan Flax Oil (order through the Recommended Products page for a 20% discount)

Tamari and/or Celtic Sea Salt


Wash and break Chard leaves into smaller pieces. You can use your hands or pile the leaves on top on each other and cut through them with a knife making strips about 1 inch wide. Place in sauce pan, cover with water and boil for a minimum of 4 minutes to remove the Oxalic Acid (longer if you want the leaves to be more tender).

While the Chard is cooking, ground the sesame seeds in a coffee grinder or your Vita Mix, making a soft powder consistency. *Make extra is you like and store in a glass container in the fridge to use for a few days - not much longer as the oils in the sesame seeds will go rancid.

When the Chard is cooked, drain the water off and discard. Place Swiss Chard in a dish. Sprinkle the sesame seed powder lavishly on top. Pour at least 1 tbsp (per person) of Barlean's High Lignan Flax Oil on top. Put more flax oil as desired, or if making a large dish. You could use olive oil in this recipe, but the flavors will change dramatically. Barleans' High Lignan Flax Oil is what makes this combo sing.

Sprinkle Tamari or Celtic Sea Salt on to taste. Be careful with the Tarmari as it is strong and can take over. I personally like it with salt best, buy many of my clients love the Tarmai.

Smush the mixture slightly from the top with a spoon or fork as you see a yummy sauce melt together.  No need to stir it. It is best to keep the sauce on top.

Don't stop here. You can make this same topping for many of your veggie dishes. It is oh so easy, and makes a delicious, rich and healthy sauce instantly. This recipe is a good example of mixing raw and cooked together. The oil and seeds are raw, and the Swiss Chard is cooked, which is a great way to Make Every Bite Count.

Chef Teton

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