Friday, January 10, 2014

Golden Isles Cooks: Save the Date: January 18th As many of you know, ...

Golden Isles Cooks: Save the Date: January 18th
As many of you know, ...
: Save the Date: January 18th   As many of you know, I am of Nicaraguan heritage and I am participating in the North Meets South fundraisin...

Sunday, July 22, 2012

Mystery Box

These days it’s so easy to get fresh organic produce with so  many farmers markets every day of the week to choose from or you can grow your own, or you can have it delivered right to your door step. How exciting is that! Opening your front door and finding a mystery box hand delivered from a local farmer full of seasonally organic farm fresh veggies and fruits that you get to create a menu from. Yay!

I love this service, and if you don’t already know about this, you’ll love it too!  “Farm Fresh To You” from Capay Farm in Northern California’s, Capay Valley. Just an hour drive from me in the Bay Area. There are three sizes available, small, medium and large and you can receive a box as often as you like. I’m sure if you did a little research you can find a service just like this in your city or town. Because I have a garden and a farmers market a block from my apartment, I get the small box of mixed veggies and fruits once a month. This is perfect and just enough for me. Now, if any of you fabulous people are like Donna and me (and think you might be) here’s where the fun begins! You open your front door, there lays a mystery box and now it’s up to you to create a menu. Its Iron Chef time darlings! My mystery box arrived on Friday, just in the nick of time too, a neighborhood BBQ was planned for Saturday. In my mystery box were green onions, yellow bell peppers, heirloom tomatoes, a huge red onion, arugula, cucumbers, basil, thyme, sweet corn, golden pears, cherries, white peaches, and figs. All good stuff!

I unpacked the mystery box on my kitchen table and then looked in my pantry and fridge for some enlightenment. I have a variety of grains, legumes, nuts and spices in my pantry and plenty of veggies, but no meat, and it is a BBQ so whatever shall I make? Humm… pizza, BBQ pizza! Fantastic, love it!

Before I forget, these are the rules for Iron Chef:
1. You must use as much ingredient from your mystery box as possible.
2. You may use any ingredients that you already have in your kitchen or garden.
3. You may not buy or borrow any other ingredients to complete or add to any dish.

I made fresh dough using ingredients I had in pantry and with the veggies from my mystery box and cheeses from fridge I was able to create three different 12” pizzas; a pear, arugula and feta cheese pizza, a margarita pizza (heirloom tomato, basil and mozzarella), and a veggie pizza with red onion, yellow bells, heirloom tomato, thyme and zucchini from my fridge.  I also had quinoa in my pantry so I made a delicious quinoa salad with cucumber, green onion and fig; and for dessert white peach cobbler. Yummy and super fun and so easy, I think I’ll BBQ pizza all the time now!
And now the challenge is yours! Get creative and have some fun!

If you live in Cali and want to know more about “Farm Fresh To You” - here’s the link.

Friday, July 20, 2012

Urban Garden

Food is so profound in our culture that there is just no better way we connect with each other. Some of my fondest memories from childhood include a salt shaker and my hands digging in dirt for that perfect pepper! Growing up in the tri-state area of Western PA, having a garden or fruit trees in your backyard was not uncommon. Today urban gardening is an everyday view and theme for conversation for almost anyone living in a heavy populated city or suburb.

For those of us that live in California, we are the luckiest of all. It’s planting season pretty much all year round. And if you’re like me, a city dweller with limited dirt, land, soil; having a garden requires creativity. With a small plot of land, 168sq ft. and enormous roof- top patio and enthusiastic neighbors we tilled that soil and packed pots with dirt. We agreed on corn, squash, peppers, strawberries, heirloom tomatoes, a Meyers lime tree and a blood orange tree and of course flowers. The best part of this little city garden is that it’s communal. My neighbors and I all share load in caring for the garden and reaping the bounty from our efforts! So get your garden growing and start sharing, feeding, and enjoying fresh home grown fruits and veggies, and show off how fabulous you really are!

Happy Growing! 

Tuesday, June 26, 2012


The best cleansing diets focus on consuming whole foods and include plenty of vegetables, fruits and whole grains -- along with lots of water.  It’s highly beneficial for you to stay in these guidelines and do the detox menu for at least 3 to 5 days. If you can stay with it for 10 days ~ Bravo! Once you finished detoxing, then you can start to add meat and dairy back into your regular diet. But again, look at the foods you should be eating on a regular basis for your dosha type. And remember meat is an ingredient not the main event on your plate. All of us should limit the amount of red meat in our daily diets. It is the hardest meat to digest and has the most fat and waste and toxins left behind in our liver and intestines. That goes for alcohol and caffeinated beverages; these should always be consumed in moderation. 

I’m excited for you and want to hear how it’s going, please leave a comment or send me a message on your progress or if you have any concerns or questions or would like recipes emailed in a PDF. I'm sorry for the endless scrolling for information - this blog site does not allow for a file that isn't a picture to be uploaded. Don't love it!

So here we go!

VATA Detox Diet
DO: Use oils such as ghee or extra virgin olive oil when cooking. Include fruits, vegetables, soups, whole grains and spices. In general, eat light, warm and easily digested vegetarian foods. For instance, consume grains such as quinoa, barley and small portions of rice. Eat fresh whole-grain flat breads and soups such as Mung bean soup. Drink warm water throughout the day to flush out toxins. You can add detoxifying spices to the water if you wish. You may eat large quantities, but take care not to overeat.

Don’t: Avoid any meat, raw vegetables, cold cereals, granola, crackers, and corn. Avoid consumption of hard alcohol, black tea, coffee and other caffeinated beverages. Avoid dairy products such as cheese, milk, yogurt and eggs. Refined sugars and flours.  All fried foods.

VATA Detox Menu

always start with - Warm water with detoxifying spic mix.

Choice of one option per day

Healthy serving of hot or warm oatmeal with soy, almond or rice milk.
Top with bananas or peaches or mangos.
Sweeten if you like with honey or brown sugar.

Whole grapefruit
Slice of whole grain or flat bread with ghee.

All sweet fruits or Green smoothie made with kale or spinach and fruit.

Room temp water
Warm Non- caffeinated tea

Continue to drink plenty of warm water

Choice of one option per day

Basmati Rice with grilled veggies
Whole grain or Flat bread with ghee or olive oil

Flatbread or Whole wheat tortilla

Mung Bean Soup
Side of grilled or steam veggies
Whole grain or Flat bread with ghee or olive oil

Cous Cous Salad
with chickpeas, chopped tomato, parsley and cucumber
Whole grain or flat bread with ghee or olive oil

Fresh Fruit or any type of sweet bread such as Date or Banana made without dairy

Water, Warm Non- caffeinated tea or Lemonade
You can have the detoxifying water at every main meal if you like. 

Choice of one option per day

Whole wheat Pasta
With Spicy Broccoli and Red Bell Pepper

Quinoa with Nectarines and Pistachio
Whole grain or flat bread with ghee or olive oil

Grilled Vegetable skewers
With Pesto Vinaigrette

Vegan Taco Salad
With Black beans, chick peas, edamame guacamole, fresh tomato salsa

Fresh Fruit or any type of sweet bread such as Date or Banana made without dairy

Water, Warm de-caffeinated tea or Lemonade
You can have the detoxifying water at every main meal if you like. 
 One glass of Red wine is ok

Snacks throughout the day

Nuts, sweet fruits, humus with flat bread, apples with peanut butter
Continue to drink plenty of warm water 


Detoxifying Spice Mix:
There are certain spices that are very good for detoxification. A mixture of these spices can be used with vegetables, soups etc. These spices can be mixed and stored for daily use. They can be fried in ghee before pouring over dal, vegetables etc. These spices are
1 part turmeric
2 parts cumin powder
3 parts coriander powder
4 parts fennel powder

Detoxifying Tea:
It is good to take early in the morning. Boil two quarts of water. Add 1/4 tsp. whole cumin, 1/2 tsp. whole coriander, 1/2 tsp. whole fennel, cover the pot and let steep the ingredients for ten minutes. Strain the spices and pour water into a flask for using all through the day.

Blue Bliss Smoothie:
2 cup Baby spinach
2 Ripe bananas, frozen
1/2 c. Blueberries
1/4 c. water
Place all ingredients in a blender and blend until smooth.

Basmati with grilled veggies.

1 cup brown basmati rice
1 bunch asparagus, tough ends trimmed
1 fennel (anise) bulb, quartered
1 large zucchini, halved lengthwise
1 large red onion, peeled and quartered
2-4 cloves garlic, minced
grated peel and juice of 1/2 a lemon
2 Tbsp olive oil
1/4 cup fresh parsley, chopped
1 cup chopped roma tomatoes or whole cherry tomatoes
1 tsp ground cumin
fresh ground pepper
salt or Bragg to taste
pine nuts for garnishing

Wash the rice then cook in a saucepan with 2 cups filtered water, covered, until done, about 35 minutes.

Meanwhile, prepare the vegetables. If grilling on the barbecue, toss in olive oil, grill, then chop into bite-sized pieces. If sautéing, chop raw vegetables into bite-sized pieces and stir fry separately in 1 Tbsp olive oil each batch. If roasting, toss large or small chopped pieces in olive oil and roast until cooked and slightly charred. Stir once or twice to prevent sticking or burning.

In a small bowl, combine the garlic, lemon zest, lemon juice, olive oil, cumin, pepper, and salt or Bragg. When the vegetables are cooked, place the rice in a large bowl and top with veggies. Season with salt and pepper, add parsley and tomatoes, then pour on the dressing. Gently stir everything together with a large spoon or salad tongs. Taste and adjust seasonings, and serve hot, warm or at room temperature, topped with pine nuts. Serves 4.

Quinoa with Nectarines and Pistachio Salad



Soak the quinoa for 5 min in the cooking pot. Soaking helps quinoa to cook evenly, and loosens up any residue of saponin (usually removed in processing), which can give a bitter taste
To Rinse: Stir the quinoa with your hand, and carefully pour off the rinsing water, using a fine mesh strainer at the last. Drain quinoa well in the strainer, transfer to the cooking pot,

Add quinoa to  1 1/2 cups water & 1/2 tsp salt if desired
Bring to a boil, cover with a tight fitting lid, and turn the heat down to simmer
Cook for 15 minutes.
Let stand 5 minutes, then fluff with a fork.

Meanwhile, in a large bowl, whisk together the vinegar, mustard, salt and pepper.
Whisk in olive oil in a thin steady stream until the dressing thickens.
Add couscous, nectarines, watercress, pistachios and shallots to bowl. Toss to combine. Serve warm or chilled. Makes 4 servings

Whole wheat Pasta With Spicy Broccoli and Red Bell Pepper

1 large crown of broccoli
2 med red bells
 3 tablespoons extra-virgin olive oil
 3 garlic cloves, minced
 1/2 teaspoon dried hot red pepper flakes
 1/2 pound (8 ounces) whole wheat, whole grain or regular spaghetti
 Squeeze of lemon (optional)
 Optional mix-ins: cherry or grape tomatoes, sautéed mushrooms, toasted pine nuts, sautéed onion
1.Bring water to a boil in a large pot for cooking the pasta.
 2.To Prep the Broccoli: Discard the stalks, and cut the florets into bite-size pieces. Set aside.
 3.Warm the oil in a large skillet over medium heat. Add garlic and red pepper flakes, and sauté until the garlic is golden. Turn off the heat, and stir in 1/2 teaspoon salt.
 4.When the water comes to a boil, add salt to taste and the spaghetti. Cook until the pasta is almost al dente, about 5 minutes, then add the broccoli and small diced red bells.
 5.Continue cooking until the pasta is al dente and the broccoli is tender, about 2 minutes. Drain, reserving 1/4 cup of the cooking liquid.
 6.Add the spaghetti and broccoli and red bells to the skillet. Squeeze a little lemon over the top, and toss over high heat. Add the reserved cooking liquid to moisten the dish.
Divide into bowls. Serves 4

Grilled Vegetable skewers with Pesto Vinaigrette
Makes about 12 skewers (serves 6 to 12 people)

 1/2 cup olive oil
 1/4 cup Pesto (recipe below)
 Juice of 1 lemon

Vegetables (use whatever mix you can get your hands on; these are suggestions):
 1/2 pound okra, stem ends removed (OR, substitute with 8 ounces mushrooms)
 2 bell peppers (any color), cored, seeded, and cut into 2-inch wedges
 1 red onion, cut into 2-inch wedges
 6 small summer squash (like yellow or zucchini), cut into 2-inch chunks
 1 cup cherry or grape tomatoes
 Sea salt and freshly ground black pepper, to taste

 1.For the Vinaigrette: Whisk together the olive oil, pesto and lemon juice. Set aside.
 2.Get a hot fire going in a charcoal grill, and let the coals burn to gray ash with a slight red glow. (If you’re using a gas grill, heat the grill on medium.)
 3.Soak your wooden skewers in water while prepping the vegetables.
 4.Skewer the vegetables, alternating them for varied flavor and color.
 5.Brush the skewers with the vinaigrette, and season with salt and pepper.
 6.Place the skewers on the grill, and cook for 3 to 4 minutes on each side, until the vegetables are slightly charred but still crisp -tender. Serve warm with the remaining vinaigrette on the side.

Cous Cous Salad
Serves 4
1 cup couscous
6 green onions, chopped
2 medium tomatoes, chopped
1 cup cucumber, chopped
1/2 cup chickpeas (garbanzo beans) pre-cooked or canned
1 cup chopped fresh parsley
3/4 cup olive oil
1/2 cup lemon juice
2 cloves garlic, minced
1 tsp Dijon mustard
1 tsp ground coriander
1 tsp salt
dash pepper to taste

Bring 1 ½ cups of water to a boil, reduce heat to lowest setting, add cous cous cover and cook until liquid is absorbed. Fluff to separate.
Combine the couscous, onions, tomatoes, cucumber chickpeas and parsley in a large bowl.
In a separate small bowl, whisk or blend together the remaining ingredients and pour over the couscous, tossing gently to coat.

Vegan Taco Salad
Serves 4

4 cups shredded romaine lettuce
1 (15-ounce) can black beans, drained and rinsed
 1 recipe Fresh Tomato Salsa Dressing (recipe follows) OR your choice fresh salsa
 4 ounces low-fat baked tortilla chips (regular or gluten-free)
 1/2 cup chopped fresh cilantro (optional)
 4 servings Guacamame (about 1 cup, recipe follows) OR a packaged guacamole hummus

1.Divide the salad among four big bowls. 
2.First, place the lettuce in each bowl, then layer on the black beans and salsa.
3.Crumble on the tortilla chips, and top with cilantro, if using.
Serve with Guacamame on the side.

Fresh Tomato Salsa Dressing

 1 pound tomatoes (about 3 medium)
 1/4 cup chopped fresh cilantro
 1 clove garlic, minced
 1 tablespoon red wine vinegar
 2 teaspoons hot sauce
 Freshly ground black pepper
 Pinch of salt
 1.Chop the tomatoes finely, and place them in a mixing bowl.
 2.Add the remaining ingredients, and use your hands to mush everything up really well. Let sit for 10 minutes.
 3.Chill in an airtight container until ready to use, up to 5 days.

Make sure to thaw your edamame in the fridge for 12 hours before making this recipe, or thaw it in the microwave or by running it under warm water.

Makes 1 1/2 cups
 4 ounces sliced avocado
 1 cup frozen edamame, completely thawed
 1/4 cup water
 1/4 teaspoon salt
 Juice of 1 lime
 1 plum tomato, chopped
 2 tablespoons chopped red onion
 1/4 cup loosely packed cilantro leaves (optional)
 Pinch of cayenne, for spiciness (optional)
 1.Place the avocado and edamame in a food processor. Pulse until everything is well chopped.
 2.Add the water, salt, and lime juice, and puree until relatively smooth, scraping down the sides with a spatula.
 3.Add the tomato, red onion, cilantro, and cayenne (if using), and pulse to combine.
 4.Transfer to a bowl, taste, and adjust flavors, if necessary. Serve ASAP.

Note: To keep Guacamame from browning, throw the avocado pit into the ‘mame, drizzle with extra lime juice, and place a piece of plastic wrap right on the surface of the mixture. Cover tightly, and refrigerate.

Serves 4-6

1 hothouse cucumber, halved and seeded, but not peeled
 2 red bell peppers, cored and seeded
 4 plum tomatoes
 1 red onion
 3 garlic cloves, minced
 23 ounces tomato juice (3 cups)
 1/4 cup white wine vinegar
 1/4 cup good olive oil
 1/2 tablespoon kosher salt
 1 teaspoons freshly ground black pepper

 1.Roughly chop the cucumbers, bell peppers, tomatoes and red onions into 1-inch cubes.
 2.Put each vegetable separately into a food processor fitted with a steel blade and pulse until it is coarsely chopped. Do not overprocess!
 3.After each vegetable is processed, combine them in a large bowl and add the garlic, tomato juice, vinegar, olive oil, salt and pepper. Mix well and chill before serving. The longer gazpacho sits, the more the flavors develop.

Mung Bean Soup
Serves 4

1 lb mung beans (whole green or split green or yellow but green is best
2 quart water
½ tsp. turmeric powder
2 pinch asafoetida or Hing (from Indian stores, health shops or large supermarkets
Lime juice
2/3 tsps of fresh root ginger
2-3 cloves garlic
Half an onion
Ghee (See Recipes page) or olive oil
1 tsp. each of cumin seeds and coriander seeds and other spices as per your taste
rock salt or herb salt

Wash the mung beans thoroughly and then soak them either over night or for at least four hours before cooking. Heat ghee or olive oil in a pan and add a teaspoon of turmeric powder and 2 pinches asafoetida (to take the gas quality out of the beans). Sauté for a few seconds and then add the soaked beans, fresh water and some fresh root ginger. For one part soaked mung you need about four parts of water. The amounts given above will make 5 generous portions. Leave to bubble away for 30-40 minutes and add more water if necessary. Continue to cook until all the beans are soft and broken up. If you use a pressure cooker, the soup needs cooking for only 8 minutes once the vessel has come to pressure. You can then turn off the heat and leave the pot to cool for a further 10 minutes before opening it. Once the beans are cooked, heat some ghee or olive oil in another pan, add 2-3 cloves of chopped garlic and half a chopped onion (if you wish but Pitta types can omit as these are a little heating but they do add flavour) and sauté lightly for a minute until soft but still aromatic. Now add some finally chopped fresh root ginger. Next add one teaspoon of cumin and coriander seeds plus any other herbs or spices (except chillies which are too heating), such as cardamom seeds, black pepper, black cumin seeds etc. and briefly sauté. Add these sautéed spices plus some rock salt into the mung beans and continue to simmer for a further few minutes. Don’t add salt in the beginning, as this makes the beans tougher and they therefore take longer to cook. Serve the soup warm with a good squeeze of lime juice, and some fresh coriander leaves, finely chopped and stirred into the soup.    If you feel like a little variety, you can also add green leafy vegetables, pumpkin. You can also blend the soup for a better consistency and flavor.


This is ideal to eat for a day after your mung bean soup cleanse as it’s a key recipe for Ayurvedic nutritional healing, especially in illness or detoxing. Good for all doshas.

1 tbsp ghee (clarified butter) or sesame/ sunflower oil
2 bay leaves (warms, digestive)
½  tea spoon each of cumin seeds, fennel seeds, mustard seeds (omit for pitta), coriander powder, turmeric, fresh grated ginger root
1 pinch rock salt or herb salt
2 pinches asafoetida
1 cup basmati rice
1 cup split mung dal (yellow or green, or whole mung beans soaked overnight)
4-6 cups water
1 cup diced organic carrots/celery/ seasonal vegetables
fresh lemon juice and chopped coriander leaves to serve.

Wash rice and dhal separately in at least 2 changes of water. Sauté mustard seeds in ghee till they pop, then add other spices, starting with the seeds and the powders. Add mung dhal and rice and sauté for 2 minutes. Add boiling water, bring to boil and simmer for 30 minutes. Prepare vegetables that suit your constitution by cutting into small pieces. Add vegetables, salt and extra water if required and simmer for another 20 minutes or until fully cooked. Aim to have minimal water remaining.

Monday, June 25, 2012

Eating for Balance

VATA Balancing Foods – Warm foods and Drinks – Sweet - Salty and Sour Tastes.

Fruit – Apricots, Avocado, Bananas, Berries, Dates, Fresh Figs, sweet Grapefruit, Grapes, Kiwi, Lemons, Mango, Melon, Oranges, Papaya, Peaches, Pineapple, Plums, Strawberries. Sweet fruits are balancing.

Vegetables – Artichoke, Asparagus, Beets, Carrots, Cucumber, Green Beans, Leeks, Mustard Greens, Okra, Olives, Onion, Parsnip, Squash, Watercress, Zucchini. Steamed vegetables are most balancing.

Grains – Amaranth, Oats, Rice, Wheat, Wild Rice, Cous Cous, Quinoa

Legumes and Nuts – Adzuki beans, Almonds, Black lentils, Brazil Nuts, Cashews, Flax, Hazelnuts, Mung beans, Peanuts, Pecans, Pine Nuts, Pistachios, Pumpkin, Red lentils, Sesame, Soy cheese, Soy milk, Sunflower, Tofu, Walnuts.

Meat – Organic is best. Chicken or Turkey (white meat), Duck, Eggs.

Herbs, Spices, Condiments – Brown Rice Syrup, Honey, Maple Syrup, Molasses, Allspice, Almond Extract, Anise, Basil, Bay Leaf, Black Pepper, Caraway, Chamomile, Cinnamon, Cloves, Coriander, Coconut, Cottage Cheese, Cumin, Dill, Fennel, Garlic, Ghee, Ginger, Mustard, Nutmeg, Onion, Oregano, Parsley, Peppermint, Poppy Seeds, Rosemary, Sage, Spearmint, Spirulina, Tamarind, Tarragon, Thyme, Pickles, Salt, Seaweed, Soy Sauce, Turmeric, Vanilla.

Dairy – Buttermilk, Cow’s Milk, Cheese, Goat’s Milk, Goat Cheese, Yogurt. All in moderation.

Unbalancing Foods: White sugar as this is the single most unbalancing “food” for Vata. No dried fruits, unless they have been soaked. Always soak legumes prior to cooking for best digestion. Avoid Beef, raw vegetables, green leafy vegetables, peas, potato, unripe fruits, guava, cranberries, persimmon, very hot spices, cayenne, chilli peppers, grains to avoid – barley, corn, rye, buckwheat, and raw oats. Avoid cold foods and drinks, bitter, astringent and pungent tastes or hot /spicy foods.

PITTA Balancing Foods – Cooling Foods and Drink – Sweet – Bitter - Astringent and Tastes

Fruit – Apples, Avocado, Berries, Dates, Figs, Grapes, Mango, Melons, Pears, Pineapples, Plums, Pomegranate, Prunes, Raisins, Watermelon. Sweet fruits are balancing.

Vegetables – Artichoke, asparagus, bell pepper, broccoli, brussel sprouts, cauliflower, cucumber, celery, green beans, leafy greens, mushrooms, okra, parsley, parsnip, peas, potatoes, squash, sprouts, zucchini. Sweet and bitter vegetables are balancing.

Grains – Barley, Cooked Oats, Basmati Rice, White Rice, Wheat, Wheat Bran, Wheat Granola are balancing.

Legumes and Nuts – All beans except black and red lentils are balancing, such as adzuki beans, chickpeas, kidney beans, soy beans, split peas and tofu. Coconut, psyllium, pumpkin and sunflower are balancing.

Meat – Organic is best. Chicken white meat, turkey white meat, egg white, freshwater fish, shrimp (in moderation) are balancing.

Herbs, Spices and Condiments – Maple Syrup, Fruit Juice Concentrate, Barley Syrup, Brown Rice Syrup, and other sweeteners except for honey and molasses, Coconut, Coriander, Cumin, Dill Fennel, Ghee,
Mint, Orange Peel, Peppermint, Saffron, Seaweed, Spearmint, Sprouts, Turmeric, Wintergreen are balancing.

Dairy – Butter (unsalted), Cottage Cheese, Mild Soft Cheeses, Ghee, Cow’s Milk, Goats Milk are balancing. 

Unbalancing Foods: Beef, egg yolk, duck, lamb, pork, venison and seafood other than shrimp. Sour fruits such as lemons, limes and sour oranges and grapefruits are aggravating. Almonds, Brazil Nuts, Cashews, Chia, Filberts, Flax, Macadamia Nuts, Peanuts, Pecans, Pine Nuts, Pistachios and Sesame are aggravating. Amaranth, Buckwheat, Millet, Oat granola, Quinoa, Brown Rice and Rye are aggravating. Chili peppers, Garlic, Ginger, Horseradish, Ketchup, Mustard, Lemon, Mayonnaise, Onions, Pickles, Salt, Sesame Seeds, Soy Sauce and Tamari are aggravating, Black and Red lentils. Salted butter, Buttermilk, Hard Cheese, Feta Cheese, Sour Cream and Yogurt are aggravating.

KAPHA Balancing Foods – Warm Foods and Drink – Pungent – Bitter – Spicy and Astringent Tastes.

Fruit – Apples, Apricots, Berries, Cherries, Cranberries, Dried Figs, Mango, Peaches, Pears, Pomegranate, Prunes, Raisins.

Vegetables – Asparagus, Beets, Beet Greens, Bell Pepper, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Eggplant, Garlic, Green Beans, Horseradish, Leafy Greens, Leeks, Lettuce, Mushrooms, Okra, Onions, Parsley, Peas, Peppers, Potatoes, Spinach, Sprouts, Turnips, Watercress. Raw, pungent and bitter vegetables are balancing.

Grains – Amaranth, Barley, Buckwheat, Corn, Granola, Millet, Oats, Oat Bran, Quinoa, Basmati Rice, Rice Cakes, Rye and Wheat Bran are balancing.

Legumes and Nuts – Adzuki beans, Black-Eyed Peas, Chickpeas, Flaxseeds, Pumpkin Seeds, Sunflower Seeds, Lima Beans, Navy Beans, Pinto Beans, Red Lentils, Split Peas, White Beans are balancing.

Meat – Organic is best. Chicken dark meat, Turkey dark meat, eggs are balancing.

Herbs, Spices and Condiments – allspice, Anise, Basil, Black Pepper, Caraway, Cardamom, Cayenne, Cinnamon, Cloves, Coriander, Cumin, Dill, Fenugreek, Garlic, Ginger, Horseradish, Mint, Mustard Seeds, Nutmeg, Onion, Oregano, Paprika, Parsley, Peppermint, Poppy Seeds, Rosemary, Sage, Spearmint, Star Anise, Tarragon, Thyme, Turmeric, Wintergreen are balancing.

Dairy – Ghee, Goats Milk and Diluted Yogurt (diluted 1:4 yogurt:water) are balancing.

Unbalancing Food: Avoid deep fried foods. Sweet fruits such as bananas and dates are aggravating, as are sour fruits such as lemons, sour oranges and grapefruit. Butter, Cheese, Buttermilk, Cow’s Milk, Ice Cream, Sour Cream and Yogurt are aggravating. Beef, Duck, Freshwater Fish, Lamb, Pork, Seafood, Shrimp, and Venison are aggravating. Almonds, brazil nuts, Cashew, Coconut, Macadamia Nuts, Peanuts, Pecans, Pine Nuts, Pistachios, Psyllium, Sesame, Black lentils, Mung Beans, KIdney Beans, Lentils, Soy Beans, Tempeh, Walnuts and Tofu are imbalancing. Cooked Oats, Brown or White Rice, and Wheat are imbalancing. Sweet, juicy vegetables are aggravating.