The Joy of Sprouting: A Simple Guide to Unlocking Prana in Your Food

As spring unfolds, it's the perfect time to embrace the vitality of sprouts. These tiny nutritional powerhouses are ideal for rejuvenating our bodies after the low-energy winter months. Rich in prana, sprouting seeds infuse your meals with life force, as understood in Ayurveda. Fresh, sprouted seeds are bursting with energy, offering a stark contrast to the dormant prana in dry seeds or the minimal life force in canned goods.

During the transition from winter to spring, kapha, the Ayurvedic dosha associated with water and earth, can become imbalanced, leading to feelings of heaviness, sluggishness, and excess moisture in the body. Sprouts are an excellent dietary choice for balancing kapha during this time because they are light, dry, and warming—qualities that counteract kapha's dense and cool nature.

Sprouts, such as alfalfa, mung bean, and broccoli, possess a unique combination of fiber and enzymes, which aid in digestion and help to stimulate the metabolism. This activation is particularly beneficial for invigorating kapha’s typically slow digestive fire. Additionally, the slight bitterness and astringency of some sprouts can help to reduce the accumulation of excess moisture and fat, common issues when kapha is out of balance.

Incorporating sprouts into your diet can bring about a sense of lightness and energy, which is much needed during the damp, cool early days of spring. By adding these vibrant, sprouted seeds to your meals, you not only enhance your food’s nutritional profile but also support your body’s natural rhythm in harmonizing kapha.

Understanding Prana-Rich Foods

Prana-rich foods are characterized by their vibrancy, freshness, and abundant life energy. These foods are crucial not only for nourishing the body but also for stimulating the mind, enhancing overall vitality. Among such foods, sprouted seeds stand out due to their dynamic transformation during the sprouting process, which significantly amplifies their prana content. This increase in life force makes them especially potent in bolstering health and energy levels.

The process of sprouting seeds involves awakening the dormant potential within the seeds, allowing them to sprout and grow. This transformation is associated with a remarkable increase in nutritional value, including vitamins, minerals, and enzymes, making the seeds more beneficial than their unsprouted counterparts. Moreover, sprouting modifies the nutritional composition of seeds, reducing levels of phytic acid—a naturally occurring compound in many plant foods that can bind minerals and reduce their absorption. By decreasing phytic acid, sprouting enhances the bioavailability of nutrients, making it easier for the body to absorb essential minerals such as iron, zinc, and calcium.

Furthermore, sprouting can also lead to the breakdown of complex sugars, reducing the occurrence of gas and bloating often associated with consuming legumes and grains. This makes sprouted seeds an excellent dietary addition for those looking to improve their digestive health. With improved digestion and nutrient absorption, the body can more efficiently use the energy and nutrients provided by prana-rich foods, supporting a healthy, vigorous life.

The Simple Art of Sprouting at Home

Let’s dive into the art of sprouting, a pre-digestive process akin to awakening the sleeping potential within seeds, and see how you can easily incorporate it into your kitchen practices. Embarking on your sprouting journey is easy and requires just a few basic tools that you likely already have in your kitchen.

What You'll Need:

• A 1 quart or ½ gallon mason jar

• A sprouting lid or muslin cloth/clean kitchen towel

• A large bowl

• A sifter that fits over the bowl

Step-by-Step Guide to Sprouting

Step 1: Measure Your Seeds Begin with a modest amount of seeds (about ¼ cup) to familiarize yourself with the sprouting process. Note that tubers like potatoes and carrots don’t require sprouting; simply soak and scrub them before cooking.

Step 2: Soak the Seeds Place your seeds in the jar and fill it with filtered or well water. Cover the jar with the muslin cloth or sprouting lid. The soaking water should be changed daily, or twice daily if the room temperature exceeds 75 degrees.

Step 3: Drain After the seeds have soaked for the necessary time, strain the water using your sifter or sprouting lid. The soak times vary depending on the seed (refer to the chart below for guidance).

Step 4: Allow Seeds to Sprout Leave the drained seeds in the jar, placed in a well-ventilated area, to sprout over the designated time. Ensure they are not exposed to direct sunlight and that the jar is tilted to allow any excess water to drain, preventing mold growth.

Seed Soaking and Sprouting Chart

This handy chart provides a quick reference for soak and sprout times for various seeds:

• Cilantro: Soak for 8-12 hours; sprout for 7-10 days.

• Broccoli: Soak for 4-6 hours; sprout for 3-5 days.

• Mustard: Soak for 6-8 hours; sprout for 3-4 days.

• Mung Beans: Soak for 8-12 hours; sprout for 2-5 days.

• Alfalfa: Soak for 4-6 hours; sprout for 5-7 days.

• Radish: Soak for 8-12 hours; sprout for 3-4 days.

• Lentils: Soak for 8-12 hours; sprout for 2-3 days.

• Sunflower Seeds (hulled): Soak for 8-12 hours; sprout for 2-3 days.

• Pumpkin Seeds: Soak for 8 hours; sprout for 1-2 days.

• Sesame Seeds: Soak for 4-6 hours; sprout for 1-2 days.

• Almonds: Soak 8-12 hours, small tail indicates readiness

• Aduki Beans: Soak 8-12 hours, sprout 4 days

• Chickpeas: Soak 8-12 hours, sprout 2-3 days

• Quinoa: Soak 4-8 hours, sprout 2-3 days

• Wheat Berries: Soak 7 hours, sprout 3-4 days

Happy Sprouting!

Happy sprouting! We hope this guide inspires you to embrace the powerful benefits of sprouted seeds during this vibrant time of year. Adding these nutritional powerhouses to your meals is not only easy but also profoundly beneficial for your health. Sprouted seeds align perfectly with Ayurvedic practices, providing a robust way to nurture your body and enhance your spiritual well-being. Whether you are just starting on your Ayurveda journey or are looking to deepen your existing practice, incorporating sprouts into your diet is a fantastic way to enrich your health-conscious lifestyle. Enjoy the vitality and nourishment they bring to every dish!

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Disclaimer
The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease.

Fresh Fennel and Cranberry Salad

Summer is here, and Pitta is in its full force. Cool down with this refreshing Pitta-reducing salad as a side dish to your main meal (lunch).

Benefits of Fennel

Fennel’s popularity has long been twofold as culinary and therapeutic. Most Indian restaurants serve fennel seeds at the end of the meal because fennel is both a digestive aid and freshens the breath along with soothing the throat. Fennel plays a special role in Ayurvedic digestion. Because of its cooling and sweet properties, it specifically strengthens and warms agni (the digestive fire) without provoking Pitta. Its sattvic qualities are said to refresh the mind and promote mental alertness. Fennel is also considered to be rejuvenating for the eyes.

Ingredients

• 2 cups Mixed greens or arugula

• 1/2 cup of chopped Fennel

• 1/8 cup of dried cranberries

• Juice of 1/2 lime

• 1 tsp raw honey

• 1 tbs avocado oil

• Salt & pepper to taste

Directions

Mix lime juice, honey, avocado and salt and pepper in a bowl. Mix all other ingredients in another bowl. Drizzle dressing on top and mix well.

Disclaimer
The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease.

Ayurvedic Hibiscus Cooler

The hibiscus flower has many health benefits. It’s used in Ayurveda to improve appetite; dissolve phlegm; and help relieve colds, heart and nerve diseases, upper respiratory tract pain and swelling (inflammation), fluid retention, stomach irritation, and circulatory disorders. Hibiscus is also useful as a gentle laxative and diuretic.

As a resident of Mexico, I find that hibiscus tea—or agua de jamaica, as it’s called there—is served almost everywhere—in homes, in restaurants, and on the street. One explanation for its popularity is that people in very hot climates often lose their appetite, and this tangy, cooling, drink is just the thing to bring it back. As a diuretic, hibiscus tea also helps relieve the fluid retention that often occurs with heat exhaustion. Another likely reason for this drink’s ubiquity in tropical and subtropical regions is its antimicrobial properties, which protect against the bacteria and worms that thrive these zones.

Try our spicy twist on this traditional Ayurvedic beverage!  

Ingredients:
2 quarts water
3 tbsp dried hibiscus flowers
2 tsp dried tulsi leaf
1 tsp licorice root
3 large slices fresh ginger root
¼-inch cinnamon stick
1 tsp cardamom seed
1 tsp golden raisins
1–2 tsp coconut sugar or raw honey

Directions:
Place licorice, cinnamon, ginger, and raisins in 2 cups of water, and bring to a boil. Simmer for 10 minutes. Add all the other ingredients except the honey, and simmer for 30 minutes. Pour liquid out through a strainer into a 2-quart vessel. Now add the rest of the water. Drink at room temperature or slightly cooled.

Disclaimer
The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease.

Delicious Ayurvedic Crepes You Will Crave!!!

When I first introduce my Panchakarma clients to the art of Ayurvedic nutrition and cooking, they tend to feel overwhelmed. They worry they may not be up to the challenge of adopting a healthier lifestyle, much less the daunting job of getting their whole family on board with an entirely new approach to eating. I assure them that Ayurvedic cooking doesn’t have to be difficult and that an Ayurvedic diet can be tasty and fun for everyone. This crepe recipe is a perfect example of an easy way to incorporate Ayurvedic food into your life.

Spiced Pear Ayurvedic Crepes

4 large eggs
½ cup amaranth flour
½ cup fresh organic milk
¼ teaspoon sea salt

Beat all the ingredients together thoroughly with an egg beater or in a blender. Pour ¼ cup of batter into a hot, very lightly oiled skillet; spread by tilting the pain. Cook over medium-high heat until the underside of the crepe is brown, and then flip it over.

Spiced Pears: 20 minutes
5 ripe medium pears (about 4 cups chopped)
¼ cup of apricot nectar
¼ cup water
¼ teaspoon of dry ginger powder
6 cloves
6 cardamom seeds (about 2 pods)
⅛teaspoon of salt

Wash, core, and quarter the pears. Chop into ½-inch pieces. Put all ingredients in medium saucepan and cook uncovered over medium heat for 15 minutes or until soft. Serve hot or warm.

Mango or Blackberry Sauce
This sauce can be made with any fruit. Here at the center we use mango or blackberries, depending on which fruit is in season.

1 cup of fruit
½ cup water
¼ teaspoon of freshly grated ginger
¼ teaspoon of cinnamon powder
1 tablespoon honey

Mix fruit water and cinnamon, and cook on low heat for 10 minutes. When cooled, add honey, and puree in a blender until smooth.

Disclaimer
The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure, or prevention of any disease

Spice things up with Ayurvedic herbs for Valentines day!

There are many Ayurvedic herbs and spices known for their rejuvenating and aphrodisiac effects, which can kick things up a notch for Valentine’s day. In addition to proprietary blends, there are many Ayurvedic recipes for spicing up your love life that use ingredients that are easy to find and taste delicious. Nutmeg, clove, cardamom, and ginger are found in most pantries and, when mixed together as a “chai,” serve as an easy and enjoyable way to enhance libido.  

Nutmeg is known in Ayurveda as “women’s Viagra.” This almost overpowering aromatic spice warms the body, pacifies vataand kapha, and increases pitta, and stimulates circulation. These effects can also be achieved with ginger. Clove ignites attraction and boosts libido. It has been used as an aphrodisiac in India and other parts of Asia for many centuries. Cardamom is a tridoshic spice that balances the three fundamental energies and promotes healthy blood flow. Its super-sweet taste enhances energy and vigor.

The two best known Ayurvedic herbs for revitalizing the body and optimizing sexual health are ashwaganda and shatavari. A member of the nightshade family, the ashwagandha plant regulates stress hormones such as cortisol according to the body’s needs, keeping users alert and energized during the day and allowing them to relax and fall asleep at night. In Ayurveda, this adaptogenic herb is believed to be particularly effective at boosting the sexual energy of men. Shatavari, a species of asparagus (Asparagus racemosus), serves as an equivalent tonic for sustaining women’s sexual vigor and the health of their reproductive organs throughout their life.

These two herbs combined with the suggested Ayurvedic spices offer a natural approach to maximizing vitality, energy, and vigor for both sexes. Enjoy this aromatic and delicious recipe to prime your libido for a romantic occasion. Or use it regularly to maintain overall health and vibrancy in everyday life.

Mix & Store

1 teaspoon nutmeg
1 teaspoon clove
2 teaspoons of cardamom
2 teaspoons of ginger
1 tablespoon ashwaganda
1 tablespoon shatavari

Use ½ teaspoon boiled for 5 minutes in 1 cup of milk. Use the milk of your choice— fresh cow’s milk or almond or coconut.

Disclaimer
The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure, or prevention of any disease.  

Eating for the Season: Recipes to keep Kapha in Balance!

Ayurvedic dietary principles call for us to largely avoid refined sweets and excessively cold, dry, unctuous, salty, and fatty foods. I know this seems hard during the holidays, but if you keep this wisdom in mind, you may notice the ease that it brings to your body and mind. Because winter is considered a primarily kapha season, the meals you eat during this time should incorporate slightly more of the pungent, bitter, and astringent tastes that pacify this dosha. However, winter’s heavy, moisture-laden atmosphere frequently gives way to the dry, windy conditions of the vata dosha, so it’s also important to focus on vata-balancing foods and tastes on days when this type of weather prevails. Overall, you should eat warming meals that balance kapha and vata and help you adjust to the predominant weather conditions. Also be mindful of your agni, or digestive fire. Since kapha conditions can contribute to sluggish digestion, eat at regularly scheduled times without skipping meals or overeating. As always, eat your largest meal at lunch, when the digestive fire of pitta is strongest.

Here are some simple, tasty recipes that will make it easier and more enjoyable to maintain a dosha-balancing wintertime diet.

Creamy Butternut Squash Soup (serves 4)

·      ½ gallon water

·      1 small butternut squash, peeled and cut into 1-inch cubes

·      ½ cup rolled oats

·      1 tablespoon finely chopped fresh cilantro

·      1 tablespoon cumin powder

·      1 teaspoon coriander powder

·      ½ teaspoon turmeric powder

·      ½ teaspoon finely ground black pepper

·      1 tablespoon grated fresh ginger

·      juice of 1 fresh lemon

·      1 tablespoon rock salt

·      1 tablespoon soya oil

·      2 scallions, chopped

·      parsley

·      watercress

Bring water to a boil in a large pot. Add squash, oats, cilantro, and spices, including black pepper and salt, fresh ginger, and lemon juice. Cover and simmer on medium heat for 35 minutes. Transfer to the mixture to a blender and puree until smooth. Return to pot. Heat oil in a small skillet, and sauté scallions for about 2 minutes; then add to the pureed soup. Cover and simmer 5 minutes. Serve hot and garnish with fresh parsley and watercress.

Seven-Grain Bread (serves 4)

·      1 tablespoon natural yeast

·      ½ cup warm water

·      2 tablespoons sesame butter

·      ½ cup spelt flour

·      ½ cup unbleached whole wheat flour

·      ½ cup soya flour

·      ½ cup millet flour

·      ½ cup oat bran

·      ½ cup rolled oats

·      ½ cup cracked wheat

·      1 tablespoon Sucanat

·      ½ teaspoon rock salt

·      1½ cups warm water

Dissolve the yeast in warm water; then dilute the sesame butter in the yeast solution. Combine the flours, bran, rolled oats, cracked wheat, Sucanat, salt, and remaining water; then add the yeast-sesame butter mixture. Knead into a sticky dough. Transfer dough to a large oiled bowl. Cover securely and let rise in a warm place for 40 minutes. Punch down the dough, cover, and let rise again for 40 minutes, until it doubles in size. Form dough into four rolls, and place on oiled baking trays. Bake at 350 degrees for 25 minutes.

Whole Mung Dhal (serves 4)

·      1 cup whole mung dhal

·      2 ¼ cups water

·      ¼ teaspoon turmeric

·      1 pinch sea salt

·      1 tablespoon ghee

·      1 minced green chili pepper

·      ½ teaspoon grated ginger

·      1 tablespoon masala

·      1 teaspoon fresh lemon juice

Wash mung dhal until water runs clear. Soak in 3 cups of cold water overnight. Drain. Boil 2 cups of water and add dhal, turmeric, and salt. Cover and simmer over medium heat for 50 minutes. In a small skillet, heat ghee, green chili pepper, and ginger for a few minutes. Add the masala toward the end of browning. Add to dhal with lemon juice and remaining water. Cover and continue to simmer for an additional 30 minutes over low heat.

Sautéed Golden Beets with Masala (serves 4)

·      4 golden beets

·      1 tablespoon sunflower oil

·      1 tablespoon masala

·      2 yellow onions of shallots, cut into half-moon slices

·      1 teaspoon rock salt

·      1 tablespoon minced fresh parsley

Scrub the beets and cut into bite-size pieces. Heat sunflower oil in cast iron skillet. Stir in masala and cook until slightly browned. Add shallots, beets, and salt. Stir in two tablespoons of water. Cover and allow to cook on medium heat for 5 minutes. Remove from heat, garnish with fresh parsley, and serve hot.

Caraway Brown Rice (serves 4)

·      2 cups long-grain brown rice

·      3½ cups boiling water

·      1 pinch of sea salt

·      2 teaspoons of caraway seeds

Wash rice until water runs clear and add to boiling water. Add salt. Cover and simmer over medium-low heat for 25 minutes. Dry-roast caraway seeds in a small cast iron pan until golden. Add to rice mixture and cook for an additional 5 minutes. Serve warm.

Red Cabbage and Onion Soup (serves 4)

·      ½ gallon of water

·      1 small red cabbage shredded

·      2 red onions, chopped

·      1 tablespoon coriander powder

·      ½ teaspoon cayenne powder

·      1 tablespoon dried dill

·      1 tablespoon dried parsley

·      2 cloves of garlic

·      1 tablespoon of rock salt

·      ¼ cup cashew butter

·      1 red onion, cut into thin half-moon slices

Bring water to a boil in a large soup pot. Add the cabbage and onions, along with the coriander and cayenne powders, dried dill, parsley, and salt. Lightly crush the garlic cloves with a handstone and remove the skin. Add the lightly crushed cloves of garlic to the soup mixture. Cover and simmer on medium heat for 35 minutes, until onions are practically dissolved. Add cashew butter to the soup and stir until it dissolves. Garnish the hot soup with thinly sliced red onions; remove from heat, cover, and let sit for 5 minutes. Serve hot with a heaping dollop of Millet Supreme.

Millet Supreme (serves 4)

·      3½ cups water

·      2 cups millet

·      ¼ cup fresh peas

·      ½ teaspoon turmeric

·      ½ teaspoon cumin powder

·      ½ teaspoon ajwain seeds

·      1 teaspoon rock salt

·      1 tablespoon sunflower oil

·      ¼ cup currents

·      ½ cup roasted almonds, slivered

·      juice of ½ lemon

Bring water to a boil in a medium-sized saucepan. Thoroughly wash the millet, and add to boiling water, along with the peas, turmeric, cumin powder, ajwain seeds, and salt. Cover and simmer on medium heat for 20 minutes. Heat the oil in a small skillet, and add the currants and almonds. Stir for another few minutes until currants begin to swell. Add the lemon juice. Add to the millet, and continue cooking for 10 minutes more. Serve warm.

Disclaimer
The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure, or prevention of any disease. 

Easy Summer Pitta-Pacifying Recipes

One of the delights of summer is the joyful abundance of fresh fruit and vegetables tumbling off the grocery shelves. According to Ayurveda, sweet fruits and bitter greens help pacify the pitta dosha. According to the scientific community (and our own common sense) fruits and veggies also help protect us from falling ill.

A recent international research study conducted by the University of Adelaide found that people who consumed a diet high in fruit, vegetables, and whole grains had a lower risk of developing a host of chronic health woes, including anemia, hypertension, hypercholesterolemia, diabetes, arthritis, hepatitis, coronary heart disease, asthma, stroke, bone fractures, and cancer. The study found that a high intake of fruit was associated with a lower risk of developing any chronic disease, while a high intake of vegetables may help people with one chronic disease avoid developing a second. Here are some delightful pitta-pacifying recipes to try this summer!

Cooling Mint Tea
1 cup fresh peppermint leaves
1 quart boiling water
1 quart room temperature water
2 teaspoons sweetener

Pour the quart of boiling water over the mint leaves. Cover and let steep for 20 minutes. Strain the tea into a pitcher or glass jar. Add a sweetener. If you are adding honey, make sure the water has cooled down first. This is a great drink for aiding digestion. Drink at room temperature for maximum assimilation. Remember that iced and chilled drinks dampen our digestive fires, making it difficult to properly digest our food.

Asparagus and/or carrots with lemon-herb sauce
Steam your chosen amounts of asparagus and/or carrots to the point where they are “fork-friendly.” This means a little less firm than al dente but not soft or mushy. Then pour the following lemon-herb sauce over the vegetables.

Lemon-Herb Sauce: Juice one lemon. Add a pinch of salt and 1 tablespoon of honey (use only unheated honey). Mix together in a blender with a few leaves of fresh basil and mint. Puree until smooth.

Cucumber Raita
This side dish goes well with dhal, rice, curries, and other Indian dishes.
Combine in a mixing bowl:
1 cup fresh yogurt
¼ cup cucumber, peeled and diced finely
1 tablespoon ginger root, peeled and grated
¼ cup fresh chopped cilantro (the leaves of the coriander plant)
1/8 teaspoon turmeric
¼ teaspoon fresh ground pepper
salt to taste

Dandelion Salad
If your lawn is full of dandelions, stop complaining and start picking! Dandelions are one of the most nutrient-dense plants you can eat. Their leaves, when young and tender, have a slightly bitter taste like that of arugula. The older the plant, the more bitter the greens. Before you start picking, be sure that the yard in which the dandelions are growing has not been treated with toxic chemicals.
1 cup dandelion greens, washed and dried
8 large leaves of butter lettuce, washed and dried
½ cup feta cheese or goat cheese, chopped or crumbled

Dressing
1 tablespoon lemon juice
1/8 cup olive oil
sweetener to taste (just a bit is needed)
1 tomato chopped
fresh basil
fresh ground black pepper to taste

Boiling the dandelion greens is better for older, larger leaves as it removes their bitterness. You may even want to boil older, tougher greens twice. If so, boil once for 2 minutes; then, drain and boil again for 2 minutes.

For information on consultations with Ayurveda experts or to take a dosha quiz and discover your individual mind/body type, visit us at our clinic or online.

Disclaimer
The sole purpose of these articles is to provide information about the tradition of Ayurveda. This information is not intended for use in the diagnosis, treatment, cure, or prevention of any disease. 

Yogi Tea

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When Yogi Bhajan was a military commander in India there was an epidemic among the troops. He ordered all of his men to fill their canteens with yogi tea and drink nothing else, not even water. His battalion was the only unit that didn’t get sick! Yogi tea purifies the blood, lungs, and circulatory system. It cleans the liver and has many more unseen benefits. It’s good to drink this tea every day.

• 1 gallon water

• 30 cloves

• 30 whole green cardamom pods

• 30 whole black peppercorns

• 1 finger of fresh ginger, thinly sliced

• 5 sticks cinnamon

• 1 teabag, black tea

• *Milk and honey to taste (*optional)

Instructions:

1. Bring water to boil.

2. Add all spices (but leave out the black tea bag). Boil 30–45 min. Longer is stronger.

3. Finally, add black tea bag and boil another 5 minutes. The black tea is added last because it amalgamates the spices and seals in their flavor. Also the tannins make it easier for the body to assimilate the spices.

4. If adding milk and honey, do so after adding the tea bag and letting it steep—or add milk and honey to individual cup or a small batch. That way you can store the raw tea in the fridge and prepare with milk and honey as you go.

5. If you go cup by cup, you can leave the raw tea on the stove on the lowest flame to enjoy all day.

Milk helps to ease the shock of the spiciness on the stomach and intestines, so drink with milk if you’re prone to digestive upsets. You use rice or almond milk if you’re sensitive to dairy. 

Note: For a stronger tea you can let the spices sit and sink to the bottom. If the tea gets really strong, you can add milk or dilute it with a little water.