The ancient science of Ayurveda is really the art of living wisely, as it empowers people to make choices that nurture and sustain balance, wellness, and vitality.

Central to Ayurveda is Agni, or digestive strength. It’s like your engine powerhouse. When you help it run optimally, it helps you with optimum health.

Six Ayurvedic Principles for Your Summer Cleanse

1. Meals should be easy to digest, fresh, organic:

Easy to digest - Light + energy-rich. Raw only at lunchtime when the digestive fire is strongest. Fresh - Only fresh food has the vital life force we need.Organic - Organic food has the life intelligence we need.

2. Spices can help with digestion, but in summer should be “pitta-balancing.”

3. Meals are taken at regular times thrice a day. Snacks only if truly hungry

4. Increase hydration to help wash out toxins.

5. Dinner should be before sunset, or at least 2-3 hours before bed.

6. Deep, restful sleep is necessary to support your body’s detoxification process.

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Summer CleanseSupplemental Recipes 2016

Sample: 3 Days of Meals

Please note this is only a sample. Mix and match as you like, but try to have kichari for three days at least. Balance the kichari with steamed vegetables and fresh fruit at alternate meals.

Day 1

Breakfast: AmaranthLunch: Broccoli Slaw + LentilsDinner: Vegetable Soup

Day 2

Breakfast: Fruit SaladLunch: Summer KichariDinner: Avocado Pottage

Day 3

Breakfast: Quinoa CakesLunch: Sprouted KichariDinner: Lentil Soup

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Doshas

Modifications for your constitution:

VataVata digestion is said to be irregular. Warm, cooked foods with sweet spices like cinnamon, cardamom and ginger help the Vata constitution absorb essential nutrients to keep them grounded and strong. Citrus also helps with digestion, while enhancing flavor.

PittaPitta digestion is said to be strong, but in excess can be too acidic. Reduce sour tasting foods like vinegar, citrus, ferments, and alcohol. When Pitta’s digestive fire is high, raw foods can be balancing and cleansing. Avoid hot spices, esp. raw onion, garlic, peppers.

KaphaKapha digestion is slow, and can get sluggish. To boost digestive power, add spices like ginger, basil, turmeric or black pepper. Light, fresh foods are essential for Kapha, lightly steamed or warmed in a soup, to keep inner fires strong.

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A Supplement to Enliven and Inspire

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Summer Cleanse Spice Mix

2 T coriander seeds2 T fennel seeds

In a small sauce pan, over medium heat, sauté the seeds for 1-2 minutes. Stir frequently to avoid burning. They are toasted when they start to go a bit golden or give off an aroma. If they begin to steam remove from heat immediately. Transfer to mortar and pestle and grind thoroughly. Store in an airtight glass container and keep away from direct sunlight. You can also use a spice grinder or a small electric blender.

This is a great spice mix to add to any recipe. You can substitute this wherever spices are called for to keep it simple. This is even good in the fruit coulis you will find below. You can also stir 1 teaspoon into a cup of boiling water, strain and sip as a detoxifying tea. Add mint and serve at room temperature for a refreshing summer tea.

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Quinoa Johnny Cakes Serves 4

1 T lime juice1/4 cup non-dairy milk 1 cup cooked quinoa2 bananas2 dates2 T flax seed1 T psyllium 1 T ghee or coconut oil1 t vanilla1/2 baking sodacinnamoncardamom pinch pink salt1 cup blueberries

In a small bowl, combine the non-dairy milk and lime juice. Set aside, allowing it to clabber (gently curdle).

In an electric blender, combine the quinoa, one banana, dates, flax, psyllium, oil, vanilla, spices and salt. Mix lightly. Pour in the clabbered “milk” and pulse to mix gently. Slice the second banana and stir into the batter with blueberries. Let sit ten minutes, or cover and refrigerate overnight.

Melt ghee or oil in a saucepan over medium heat. Once hot, spoon the batter onto the saucepan, one to two large spoonfuls for each “cake.” Lightly flatten with the back of your spoon or a spatula. Allow to cook a few minutes until the edges brown, then carefully flip to brown the other side. Without an egg, the batter isn’t as binding as a pancake, but even if it falls apart in the flipping you can push it all back together, cook another minute or two, then remove to a plate, and repeat until all your cakes are cooked. (That should be a motto, shouldn’t it?)

Serve with Fruit Coulis (recipe below). The batter will bind better the longer it sits before cooking, and can be stored int he refrigerator up to 24 hours.

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Fruit Coulis1 peach1 handful raspberries1 lime, juiced1 dash cardamomtiny pinch pink salt

Blend the peach, raspberries, and lime juice until pureed. Add cardamom and salt to taste. You could also add a generous pinch of the summer spice mix. I like it this consistency, but add water if you would like a thinner consistency.

Doshas: Good for all.

Avocado Pottage Serves 1-2 1 ripe avocado1/2 cup vegetable broth (or favorite soup on hand)1/2 small persian cucumber, roughly choppeda small handful cilantro leaves1 T lime juice 1/2 t summer spice mixpinch pink salt & fresh cracked black pepper1-2 T olive oil, according to taste Optional: 1 t champagne vinegar (or apple cider vinegar)

Roughly chop the avocado and and the cucumber and place in an electric blender. Toss in cilantro leaves and pour in the broth/soup. Blend thoroughly. Juice the lime and add with the rest of the ingredients. Pulse to gently mix. Serve with a drizzle of olive oil.

Vata: Substitute lemon for lime. Add the vinegar, and 4-5 basil leaves. Pitta: Skip the vinegar. Add a few leaves of mint.Kapha: Add 1 scant t curry powder + a pinch of red pepper flakes or cayenne.

This is great as a lunchtime soup, warmed as a dinner meal, or even served over any of the salads as a creamy topping.

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Quinoa, Cauliflower, Snap Pea Salad Serves 2 1 cup quinoa1 cup cauliflower rice12-15 snap peas, julienneddill, choppedcilantro, cilantro1 T olive oiljuice of one limepinch of pink salt fresh cracked black pepperoptional: for a nice crunch toss in a handful of pepitas (pumpkin seeds)

To make the cauliflower rice, break apart the florets of your head of cauliflower and steam for about 3 minutes. The cauliflower should start to get translucent but still be firm. Drain and shake off excess water. In an electric blender place the florets and pulse until you get little pieces that look like rice. Transfer to you salad bowl and stir in with the rest of the ingredients.

Vata: Add 1 teaspoon champagne or apple cider vinegar. You can replace the lime for lemon. Steam the cauliflower another couple of minutes, or replace with cooked rice.Pitta: Add chopped mint to taste.Kapha: Add curry powder to taste. Increase black pepper.

For lunch, enjoy at room temperature. For dinner pour a 1/4 cup of boiling vegetable broth over the salad and enjoy it gently warmed.

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Katie’s Chopped Summer SlawServes 4

1/2 head red cabbage1/2 head broccoli1/2 head cauliflower1/4 cup sunflower seeds, toastedHandful of dried cranberries, roughly chopped

Dressing 4 T champagne or apple cider vinegar3 T extra-virgin olive oil1 T honey1 t pink saltBlack pepper to taste

Combine dressing ingredients in the bottom of a large mixing bowl.

Quarter, core, and roughly chop vegetables. Add half the chopped cabbage to a large food processor. Pulse to a fine crumb the size of couscous or rice grains.Pour into the mixing bowl with dressing and repeat with remaining cabbage. Continue in the same manner with broccoli and cauliflower. Toss the vegetables until well coated in the dressing. Stir in toasted sunflower seeds and cranberries. Taste and adjust seasoning if needed. Serve at room temperature.

Vata: This would be better lightly cooked for Vata.Pitta: Perfect. Add mint if desiredKapha: Lightly steam, or toss with curry powder + red pepper flakes.

*Included with permission from Katie Schmidt of Whole Nourishment.

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CHEATS

First, there is nothing Ayurveda likes more than fresh, fresh, fresh. So much so that there is little use for a refrigerator - why, when your food was just picked, and immediately prepared? And when every meal is done that way? With any leftovers going to feed the poor or the animals.

And yet… Ayurveda recognizes the importance of reducing all stress, really all stress, for a successful cleanse. In this modern day, reducing stress may mean offering you quick and easy recipes for those days when the best you can do is throw something together in ten minutes or less. I mean, how many of us have time to go out to the farm to harvest each meal, then head to the hearth to grind our spices, wash and prepare our produce, and assemble a layered, bountiful meal?

My grandmother’s mother did that, and I have sweet, warm memories of her. She taught me how to make jam, to stew tomatoes for the winter, to pickle and ferment… How we children loved those days on the farm with her little horse Bluebell, and the forest where we could run free before the aromas of a fruit cobbler cooling on the open kitchen window called us home.

And yet… Sometimes, we just need a genius cheat, right? Nowadays there are days when we need a good way to get the prana and the intelligence we seek from our Ayurvedic meals without much hassle, delay, or mess.

For those days, here are two options. Remember though: it’s a cheat, not a replacement. It is only for times when it’s this or nothing… or worse. Because we all know, hunger happens.

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Kichari CHEAT Serves 2 | Prep Time: 10 minutes

1 cup Melissa’s Steamed Lentils (or the like)1/2 cup toasted sunflower seeds1/2 cup pumpkins seeds (roasted or raw)1 small persian cucumber, grated1 handful cilantro, chopped1 handful dill or mint, chopped1/2 lime, juiced1 tablespoon olive oilfresh cracked black pepper to tasteOptional: 1 teaspoon summer spice mix

In a medium bowl, mix all the ingredients together. Taste and adjust seasonings.

Vata: Add a teaspoon of champagne or apple cider vinegar + fresh Basil.Pitta: Already perfect.Kapha: Basil, Curry, Red Pepper, Ginger can be added according to your taste.

For lunch, serve over a bed of lettuce or tossed with a handful of torn summer greens. For dinner, stir in 1/2 cup boiling water, vegetable broth or your favorite pureed soup. If you have leftovers, blend into a tapenade and enjoy as a snack.

Dinner Bowl CHEAT Serves 2 | Prep time: 5 minutes

1/2 carton Pacifica Organic Soup of your choice1 cup Melissa’s Lentils1 cup Melissa’s Beets1 handful Leafy Greens, chopped

Mix everything in a saucepan and warm. How easy is perfection? Delicious too!

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I hope you enjoy these recipes.

With all my love,

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