Perfekt für die anstehende Pitta-Jahreszeit und die heißen Sommertage!
Manchmal hat man noch etwas Reis vom Vortag übrig, weiß nicht so genau, was man damit anstellen soll. Meine Lieblingsverwertung ist dabei dieses Rezept für Kokos-Chia-Milchreis. Ich bereite das Gericht meistens mit braunem Reis zu, es lassen sich Beeren und Früchte dazu kombinieren und kann den Milchreis gut kalt essen, zum Frühstück oder als Dessert.
In der heißen Jahreszeit funktioniert unsere Verdauung tatsächlich weniger gut als im Winter – daher sind leichte Gericht, die Pitta reduzieren, jetzt genau richtig. Kokosnuss hilft die Verdauung zu beruhigen, gleichzeitig fühlen wir uns erfrischt und gesättigt. Reis ist leicht verdaulich und reduziert Gasbildung im Darm. Mit einem leckeren Topping aus Beeren, die zum größten Teil entgiftend auf unsere Leber wirken, sind hier der Kreativität keine Grenzen gesetzt – um ein erfrischendes, süßes und dabei gesundes Gericht zu zaubern!
Zutaten:
1 Tasse gekochten Reis vom Vortag
3 EL Chiasamen
1/2 Vanilleschote
1 Prise Salz
1 Prise Zimt
Etwas Pflanzenmilch, bevorzugt Kokos, Soja oder Mandel
Toppings:
2 EL Kokosflocken
1 TL Kakaonibs
1 TL Mandelplättchen
Beeren oder Früchte deiner Wahl – Himbeeren und Mango passt besonders gut!🙂
Zubereitung:
Bringe den Reis mit der Pflanzenmilch in einem kleinen Topf zum Köcheln, schau einfach mal das der Reis mit der Milch leicht bedeckt ist, da er in dieser Variante ja schon gekocht sein sollte. Lass den Reis auf kleiner Flamme etwa 5 Minuten und unter ständigem Rühren mit der Pflanzenmilch aufquellen.
Gebe die Chiasamen, Salz, Zimt und das Mark der Vanilleschote hinzu. Wenn die Flüssigkeit fast vollständig aufgesogen ist, kannst du den Herd ausmachen und die Masse noch auf der Resthitze nachquellen lassen.
Wenn die Masse abgekühlt ist, in zwei Gläschen oder Schälchen umfüllen und mit dem gewünschten Topping belegen. Dazu zunächst den Reis mit den Kokosflocken bedecken. Anschließend die Beeren oder die Mango auf die Kokosschicht setzen, mit Mandelplättchen, Kakaonibs bestreuen. Gleich genießen – oder über Nacht noch im Kühlschrank ziehen lassen, schmeckt beides toll!
Sommerliche Temperaturen von 30 Grad und mehr – und das bereits im Mai? Dieser Sommer scheint trocken und heiß zu werden. Mit Ayurvedischen Gerichten, kann man seinem Körper helfen die Doshas auszugleichen. Das heißt auch, dass man die Möglichkeit hat sich mit Nahrung abzukühlen! 😉
Der Sommerliche Quinoa Salat ist perfekt für die wärmeren Jahreszeiten, eignet sich insbesondere für Kapha-Dosha und Pitta-Dosha. Der Salat wirkt sich positiv auf die Verdauung aus und ist entgiftend. Er kühlt, erfrischt und schenkt uns neue Energie!
Sommerlicher Quinoa Salat
Du brauchst dazu lediglich ein paar Zutaten:
1 Tasse Quinoa
1 Apfel
1 Grapefruit
1 Stück frische Fenchelknolle
1cm frische Ingwerknolle
Saft von 1/2 Zitrone
3 TL Olivenöl
1 Prise Salz
Frische Minzblätter, eine Handvoll
Und so geht´s:
Den Quinoa zunächst mit heißen Wasser waschen, um die Bitterstoffe zu entfernen. Dazu einfach mit dem Wasserkocher etwas Wasser heiß machen, den Quinoa in einem kleinen Topf damit übergießen und 2 Minuten stehen lassen. Dann mit einem feinen Sieb absieben. Quinoa nach Packungsanleitung kochen: in der Regel nimmst du hier die doppelte Menge Wasser, ich habe hier eine Tasse Quinoa genommen und zwei Tassen Wasser. Quinoa zum Kochen bringen, auf kleiner Flamme köcheln, nach 20 Minuten ausschalten und quellen lassen. Lass den Quinoa hier ruhig etwas abkühlen.
Die Grapefruit schälen, von den weißen Fasern befreien, in mundgerechte Stücke schneiden.
Den Apfel halbieren, entkernen und auch hier mundgerechte Stücke schneiden.
Die Fenchelknolle sollte von der Menge nicht den Apfel oder die Grapefruit übertreffen – also ungefähr die Menge eines halben Apfels betragen. Den Fenchel in feine Streifen schneiden, die du dann noch mal in kleinere Würfel schneidest.
Minzblätter halbieren und dann in feine Streifen schneiden. Grapefruit, Apfel, Fenchel und Minze in eine Schüssel geben und zur Seite stellen.
Für das Dressing den Ingwer schälen, fein hacken und die Zitrone auspressen. In einer kleinen Schale den Ingwer, Zitronensaft mit drei TL Olivenöl mischen, eine Prise Salz zufügen. Über die Obst-, Gemüsemischung in deiner Schüssel gießen und vermengen.
Den abgekühlten Quinoa hinzugeben, noch mal alles durchmengen – in einer Schale anrichten und mit einem frischen Minzblatt garnieren.
Wunderbar erfrischend und sättigend, findest du nicht?🙂 Mach eine größere Portion, um am nächsten Tag etwas mit zur Arbeit nehmen zu können, oder wenn du am Wochenende mit deinen Freunden grillst! Der Salat ist simpel in der Zubereitung, jedoch beeindruckend im Geschmack. Und jetzt ab in die Küche – mach deinem Bauch und deinem Gaumen eine Freude!
Christmas is just around the corner and you may ask yourself what to prepare this year for you and your loved ones? I always disliked the feeling of being stuffed and sluggish after even the most vegan Christmas Dinner recipe variations. Ayurveda got some creative, delicious options we can prepare easily, without stress and hours at the kitchen. And, believe me – to impress your guests on another level!
Let´s just head directly into the recipes and happy kitchen time for all of you!
Entree
Walnut – Soup with Curry butter and Crispy Parsley Leafs
Creamy, unique and impressive!
Walnuts are rich in healthy fat, which may aggravate Kapha. But the herbs and ingredients balance this inspiring and delicious soup evenly out. The alcohol leaves the dish while it is heated. If you don´t want to use it, take some more soy cream.
Ingredients:
2 Cups of Walnuts
½ onion
½ celery bulb
2 Cups of potatoes
2 Cups of carrots
2 garlic cloves
½ stalk porree (you will only need the white part)
600 ml vegetable stock
200 ml soy cream
200 ml white vine
2 tbsp. lemon juice
Salt and pepper
Curry butter:
Sesame oil
1 tbsp. maple syrup
½ tsp. Curry
1 hand full of Fresh parsley
Instructions:
1. Chop the walnuts and roast them under medium heat in a saucepan without any oil. Set a half cup aside.
2. Chop the onion, celery, potatoes, carrots in even pieces. Slice the porree thinly and mince the garlic.
3. Heat sesame oil in a big pot and start to fry the onions, the garlic until transculent. Add your veggies and roast on medium heat for about 5 minutes. Add vine, vegetable broth and walnuts and let all cook until soft.
4. Add soy sauce and simmer fort wo more minutes.
5. Blend the soup evenly in a blender or food processor and taste with salt, pepper and lemon juice.
6. In a small pan, start to heat sesame oil with maple syrup and add the curry powder and parsley leafs. Add the other walnuts and spread over the Walnut soup in a bowl.
One of my favorite Christmas recipes this year!
Main Menu
Mashed Chickpea – Potatoes with Thyme Carrots and Hokkaido Patty Stars
Delicious, simple and creative!
Pacifies Vata and Kapha, the chickpeas bring in some light qualities into the earthy,mashed potatoes. Pitta peeps could make the patties in the oven without any oil to make it more digestible.
Ingredients:
Mashed – Chickpea – Potatoes
1 cup chickpeas, soaked overnight with plenty of water and cooked soft – you can also use one can of already soft chickpeas
4 big potatoes or 6 smaller ones
1 parsnip
1 tbsp. chickpea flour
sea salt
2 tablespoons olive oil
black pepper
½ tsp. turmeric
½ tsp. ginger, powder
chopped parsley
sesame oil
plant milk (Soy or Almond)
water
Instructions:
1. Chop and peel the potatoes and bring water to boil in a medium large pot. Add the peeled and chopped parsnip and cook with potatoes until soft, with a pinch of salt.
2. Add chickpeas, chickpea flour, pepper and salt, turmeric and ginger and mash all evenly together.
3. Pour in one cup of water and mash until the whole mixture is getting creamy. Add now almond milk or soy milk, until you become a super creamy consistency and stirr well.
4. Add one teaspoon of sesame oil and start to warm up the potatoe mash.
5. Chop the parsley and serve sprinkled with parsely and fresh pepper.
Thyme Carrots
Pacifies Vata, Pitta and Kapha – an easy to digest side dish with a whole amount of flavors!
Ingredients:
1 kg small carrots
sesame oil
4 cloves of garlic
a bunch of fresh thyme or dried thyme
2 tablespoons maple syrup
Instructions:
1. Trim the leafy green stalks off the carrots, and peel them.
2. Heat some sesame oil in a large frying pan over medium heat. Crush the unpeeled garlic with the flat side of your knife and add your garlic to the pan. Change sides after one minute and be careful the garlic don´t get burned.
3. Add your thyme sprigs or dry thyme and pour your agave juice over. Add one cup of water.
4. Add the carrots, season with sea salt and black pepper, and let your carrots be covered evenly with thyme and your liquid.
5. Cover your pan, reduce the heat to medium-low and cook for 15 to 20 minutes until your carrots are soft.
6. Remove the cover, and let simmer for another 5 minutes, until the glaze has reduced. The carrots are going to be sticky and caramelized when they are done.
Hokkaido Patty Stars
Ingredients:
½ Hokkaido pumpkin, chopped
1 potato, chopped
2 carrots, chopped
1 white onion, minced
1 cup cannelini beans, canned
1 cup oat flour
2 tbsp. ground flax seeds
2 tbsp. buckwheat flour
1 tsp. turmeric
½ tsp. coriander
½ tsp. paprika
Sesame oil for frying
Instructions:
Serving: Place a small amount of every dish on your plate, drizzle a bit thyme sesame oil and chopped parsley over the plate. A pinch of fresh black pepper is also pretty.
Start to boil the pumpkin with the potato and carrots in a medium sized pot, until soft. Set aside.
Heat oil in a pan and sauté the onion.
Mash your beans with a potatoe masher in a big bowl and add your pumpkin mix to it. Add all the other spices and dry ingredients and mix it evenly together. The misture should be sticky enough and not too wet. Use water or more oat flour if you aren´t sure.
Taste if more spices are needed. When the mixture isn´t that hot anymore, start to make thick and round patties. If you have a huge star cookie stencil, you can start making star patties, use the rest to make another patty at the end. If not, make round patties.
Fry the patties in a medium sized pan, and don´t use too much sesame oil at first. It don´t have to swim in oil, just fry them evenly brown from every side.
The patties can be in a beautiful shape with simply using a cooky stencil!
Dessert
Lavender – Orange – Pudding
Calming, grounding, and all the flavors! Mmmhhh….!
This raw vegan dessert comes along with some interesting flavors and the cashews are balancing the dry and aetherical qualities of lavender a bit to serve Vata, while dates and oranges are gifting Pitta and Kapha with an adventure for your taste buds!
Ingredients:
2 peeled oranges
1 cup of cashews, soaked overnight
1 cup of dates, soaked overnight
1 tbsp. of agave juice
2 tablespoons melted coconut oil
1 teaspoon dried lavender flowers or a drop of lavender oil (natural one!)
1 pinch of organic, orange zest
Instructions:
Blend all the ingredients in your blender or food processor until the mixture is smooth.
Scoop into small, single serving bowls and place in your frigde overnight.
Decorate the pudding with orange zest, and more lavender flowers before serving. Serve at room temperature.
I am wishing you a beautiful, healing, loving Christmas time!
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Beetroot meets Hummus – and they are such a Dream Team! Find today this easy and delicious Ayurvedic recipe and make your new week grounding and delicious!
I used cooked chickpeas from the day before and also prepared the beetroot one evening before I made the Hummus. So it´s a super quick side dish you can even prepare when you are short on time!
Flamingo pink for good mood food!
That´s all you will need:
Ingredients: ⠀
1 small, cooked, peeled beetroot ⠀
2 cups soaked, cooked chickpeas⠀
2 garlic cloves⠀
1 tbsp sesame oil⠀
1 tsp cumin⠀
1/2 tsp ground coriander ⠀
1 pinch ground ginger ⠀
2 tbsp Tahini ⠀
1/2 lemon, juiced⠀
1 tsp seal salt ⠀
1 pinch black pepper ⠀
1 cup of water, maybe more (go slow!)⠀
Parsley and sesame oil as topping ⠀
Black sesame seeds on top are also perfect!
Instructions: ⠀
Blend chickpeas, beetroot, tahini, garlic, spices with water in your blender until the consistency gets creamy. You may use more or less water. ⠀
Add Hummus to a bowl and top with minced parsley, a bit Sesame Oil (Kaphas skip that part) and black pepper. ⠀
This hummus is perfect for steamed veggies and Quinoa, as well with gluten free or raw bread! 😋👌🏼
Warming spices and balanced ingredients make this recipe an easy and nurturing side dish with grounding and warming qualities! ⠀
Did you ever tried beetroot hummus? 😋☝🏼⠀
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Nowadays many people struggle with a good night´s sleep. We sit in front of screens all day long, we are stressed and our head has a hard time to calm down. Ayurvedically speaking, we have excess Vata and we live a lifestyle that doesn´t help us with that. So for our brain, it is impossible to relax.
Besides a general morning and night routine, there are some other helpful things you can do to release stress and find a calm and peaceful night. With that topic, I want to share a Magical Ayurvedic Moon Milk recipe with you. It´s my number one sleep remedy treatment and my clients love it!
A healthy evening Routine can help you to release stress and find better sleep. Your sleep quality will also increase the quality of your day, so try to change some habits and invest time into YOURSELF! Find here my top 4 hacks for a sweet night time:
A hot bath with a relaxing oil massage before bed is helpful to stay away from your TV and phone, but also is grounding down your senses. A hot bathtub with candles, lavender or Jasmine scents will help you to find your center.
Massaging your feet with warm oil is another perfect evening ritual when you don´t find time to take a bath. Our feet have a tremendous amount of nerve endings, massaging them will relax your whole body for good.
The Magical Ayurvedic Moon Milk with Ashwagandha and nutmeg is also working in a vegan version. Nutmeg is a natural sleep remedy and Ashwagandha is calming and balancing our brain chemistry. The ritual of drinking a warm cup of delicious milk (almond milk is my favorite) will relax you and put you right to sleep.
A gentle Yoga practice and Pranayama practice in the evening. I always try to get stuff done until 7 p.m. and take some time on my mat. Alternate nostril breathing technique and Yin Yoga are wonderful to find peace.
Let´s start our way to a healthy sleeping routine today. Start this evening with my magical milk receipe and maybe you will also find time for a hot bathtub on this rainy and foggy November evening. Here is my recipe for you:
Magical Ayurvedic Moon Milk
It tastes like a good Chai Latte! Promise!
Ingredients:
· 1 cup plant milk of choice
· ¼ tsp. cinnamon
· ½ tsp. turmeric
· ¼ tsp. ground Ashwagandha
· 1 pinch of cardamom
· 1 pinch of nutmeg
· 1 pinch of black pepper
· ½ tsp. virgin coconut oil
· 1 tsp. agave juice or maple syrup
Preparations:
1. Warm up the coconut oil in a medium-sized pot over medium-low heat.
2. Whisk in turmeric, cinnamon, ashwagandha, cardamom, and nutmeg, and a pinch of fresh black pepper. Let the smell of spices fill up your kitchen and stir a bit until everything is a nice paste.
3. Add the plant-based milk and let simmer for 5 minutes up to ten while stirring. Add the sweetener of choice. The longer you let the spices cook, the more helpful your sleep remedy is going to be!
4. Pour your magical moon milk into your favorite mug, enjoy calm piano music and a good night´s story from an inspiring book. Ground down all your senses and have the best night´s rest!
Don´t forget to subscribe to my blog! And tell us in the comment section below how good you slept!
VedaWarrior is combining Ayurvedic wisdom with plant medicine and got some wonderful personalized CBD supplements for you!
As they are launching their new page, we teamed-up for a little contest and giveaway! Find here all the infos and follow up on Instagram!
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Please DM us with questions and happy Warrior-ing!
You may be
read in every article about Ayurvedic daily routine, to use basic oils like
sesame oil or almond oil for your daily Abhyanga massage. Even when they have
some small effects on your health:
What if I tell you now, that it is just (nearly) the same as using a lotion?
The magic and healing quality of Ayurveda can´t be experienced by using basic oils but it is a good start to start a daily self-care routine. There is so much more possible! And I am not talking about the use of essential oils!
Medical oils are used traditionally in Ayurveda
The perfect oil is lubricating, soothing, moistening, and calming the body and your senses and mind. In Sanskrit, the word oil is called ‘Sneha‘.
Sneha is also a term for love and therefore holds a special place in the Ayurvedic tradition. Sneha will nourish your body and mind with it’s loving, soothing and properties.
Applying medical oils will balance
your doshas, can help you to heal different symptoms caused by imbalances and
can help your body to gain strength and a calm state of mind. In fact,
Ayurvedic oils can go down so deep into your tissues, that it is even possible
to support your body after a broken bone or operation to heal properly!
The skin is our largest organ – so we
can take in here a much bigger amount of herbs than in any other possible way!
Ayurvedic therapeutic oils are prepared sacredly – the amount of herbs used for
one liter of oil is a game-changer!
Every good Ayurvedic Health Coach or
Therapist will find a specific oil for you and use it for your booked Ayurvedic
massage. And also – suggest one for using at home! Don´t settle for less!
Find here today some interesting and
helpful oils for your Dosha and some specific imbalances. You can buy oil
online, worldwide – give it a try! Going three months of a daily Ayurvedic
massage routine with therapeutic oil is not just preventive, but will also
reveal the true power of Ayurvedic healing art!
Vata Oils
The most balancing oil and perfect for
a daily self-massage is called:
Dhanvantaram Thaila
Dhanvantaram Thaila goes with coconut
oil and is also helpful before and after pregnancy, rheumatism, arthritis,
strengthen muscles, dementia.
We can say, that Vata oils are helpful
to balance several Vata caused diseases or imbalances.
Watch also out for:
Bala Thaila, Karpasyadi Thaila, Chukkadi
Thaila, Mahanarayana Thaila (especially for adrenal fatigue and burn out
syndrome).
Pitta Oils
Chandanadi Thaila
This oil can cool down every Pitta
imbalance. Thaila is coconut oil-based and can be best used on the head as well
to balance Pitta Dosha.
It is helpful with mental disorders,
anxiety, stress, and depression.
Watch also out for:
Bringaraja Thaila, Eladi Keram
(infections of the skin, acne), Eladi Thaila.
Kapha Oils
There is not much oil for Kapha Dosha
available, because we work with the opposite qualities of each Dosha to
maintain balance. Kapha peeps should prefer dry massages with herbs. But there
is some good Kapha oil available as well:
Sahacaradi Thaila
When you feel stagnant and slowly,
your bones feel heavy – this one can help with rheumatic issues, blocked
shrotas, mental disorders, pain in different body parts and metabolic diseases.
Watch also out for:
Curnas for dry massages can help to
balance Kapha. Brahmi Curna, Bhringaraja Curna, and Haridra Curna can balance
Kapha caused symptoms.
How to apply therapeutic oil?
You can find my guide to a self-massage at home here:
For therapeutic oil, it is helpful to warm them a bit up in their bottle. I use a baby bottle warmer, as it goes quickly warm while I am brushing my teeth.
Rub the oil stronger into your skin than you normally would, to bring the herbs deeper to your tissues.
Therapeutic oils smell a bit different
than wellness oils. I use specific pants and a shirt to sit with the oil for 20
minutes or overnight before I shower it off. Use mild soap to shower it off.
Pour a hot cup of water afterward you
in your bath sink to avoid clogging from the thick oil!
I love to let the oil sink in
overnight – I sleep better, I wake up rested and I feel amazingly balanced. I
also helped my body with Vata oil against cracking joints, a really fragile
upper spine and eczema!
It is a self-experienced practice. Hit me per Mail or comment if you have any other questions about therapeutic oil or supplier!
Where to find oils? DM me if you need help!
I am wishing you the most beautiful Sunday and a pretty good start into a new week! Don’t forget to hit the button and subscribe to my blog!
A recipe for calming our Vata horses, warming up cold and rainy days, and happy colors to light up the dark time of the year!
While the days are getting colder and darker, I am craving warm and hearty food! Pumpkin soup is a classic fall dish and here you will find my Vata pacifying recipe for the season. I also add the adjustments for Pitta and Kapha as well down below! Have a beautiful Sunday, and enjoy my warming, comforting soup!
A classic Ayurvedic recipe for fall season! And soooo good!
Ingredients:
1
Hokkaido Pumpkin 🎃, chopped
2
Potatoes, chopped
2
Carrots, chopped
1
red onion, chopped
1
garlic clove, minced
1
tsp. ginger, minced
1
can of coconut cream
2
cups vegetable broth
1/2
tsp. Black pepper
1
tsp. Salt
1/2
tsp. Turmeric
1
tsp. Curry powder
1/2
tsp. Cumin
1/2
tsp. Coriander
1/2
tsp. Paprika
1/2
tsp. Chilli
For topping:
Fresh
coriander or roasted pumpkin seeds
Sprinkled with roasted pumpkin seeds is even better!
Preparation:
1. Start boiling the pumpkin pieces, potato pieces and carrots all together in slightly salted water. (Chop them all into even pieces and just use as much water that the veggies are covered.) When soft, set aside.
2. Chop onions, garlic, and ginger. Over medium heat, heat sesame oil in a large stock pot and add onions, garlic and ginger. Sautee for about 2 minutes, until onions become translucent. Add the spices and sautee for one more minute. Add pumpkin, vegetable stock and coconut cream, let simmer for 5 minutes. Set aside and let cool down.
3. With a slotted spoon, add the mixture and blend carefully. Transfer blended soup back to your pot. Stir well when all your soup is back in your pot and start heat the soup slowly.
4. Serve warm and sprinkle pumpkin seeds or coriander! A little bit of fresh pepper is also nice! Enjoy! 🙂
Pitta: Leave chilli and garlic away, use sweet paprika and Asafoetida to replace.
Kapha: Leave potatoes and coconut cream away, just use vegetable broth instead.
Eating and cooking healthy doesn´t have to be expensive or complicated! Subscribe to my Blog to receive my delicious, plant-based vegan recipes just in time!
Here are my Top 9 vital substances to stay healthy during the cold season!
Vital substances are the key to a strong immune defense, besides balanced nutrition and lifestyle. Here are 9 key vital substances for the upcoming colder months.
1. Vitamin C
Vitamin C or ascorbic acid is essential for our immune system, if you are
lacking in Vitamin C intake, the risk to catch a cold is high. But even when
you already caught something – Vitamin C can have a positive impact and will
help to reduce the duration and severity!
You can find Vitamin C in fresh fruits and vegetables. Citrus fruits and black currants, Kiwi, Acerola, and Aronia are high in Vitamin C. Sweet bell pepper and cabbage as well.
2. Vitamin A
Vitamin A and carotenoids (which are built in our digestive system and
transform into Vitamin A) will keep your skin and mucous membrane healthy and
are so a natural defense system against germs. Vitamin A is also building cells
of your immune defense system.
You can find Vitamin A and carotenoids in colorful vegetables which are in season. Carrots, sweet bell pepper, broccoli and kale for example. Vitamin A needs also a bit of oil to unfold. Sesame oil and olive oil are perfect for the Winter season.
3. Vitamin D
Vitamin D or also cholecalciferol is one of the most important parts of our
immune defense system. Your body can build this incredible vitamin by itself
but needs sunshine for it!
You can find Vitamin D in Avocados, mushrooms like champignons, porcini, oyster mushrooms. Vegan butter is also enriched with Vitamin D. Spinach, kale and cauliflower have also Vitamin D amounts.
4. Zinc
Zinc is a mineral that works on many metabolism functions in our body. He
is helping the immune system cells to defend our system. Also when you already
caught a cold, a proper amount of zinc will help you to get back on track more
quickly!
You will find zinc in nuts, different kinds of wheat, brown rice. Buckwheat, corn, oats, and linseeds are zinc supplier!
5. Vitamin E
Vitamin E or tocopherol is THE defense system for our cells and is
destroying cell-destroying substances! It inhibits as well as inflammatory
processes.
You can find Vitamin E in plant-based oils and seeds and nuts!
6. Vitamin B
The Vitamin B group contains riboflavin (B2), pyridoxine (B6) and niacin
(B3). B vitamins are essential for our mucosa and are building a barrier
against bacteria and virus infections. Vitamin B 6 also supports the formation
of immune cells in our bodies.
You can find Vitamin B in many legumes and leafy greens, vegetables. The more colorful your food, the better for your immune system!
7. Iron
Iron deficiency leads to a decrease in immune cells! Also, our gut bacteria
need iron to survive and stay balanced!
You can find Iron in fennel, green vegetables, herbs, and legumes!
8. Selenium
Selenium is a trace element and helps to destroy harmful radicals. Cells with
a supportive function to our immune system deficiency are also low when we
havenßt enough Selenium in our diet!
You can find Selenium in brazil nut kernels, legumes, mushrooms, and grains.
9. Probiotics and Prebiotics
The main part of our immune defense system is sitting – in our intestines!
Our intestinal flora grows billions of microorganisms and needs prebiotics to
feed those! Probiotics are helpful to keep the intestinal flora balanced and
healthy.
What is your secret to stay healthy and balanced during the cold season? Let us know in the comment section below!
Tell us your secret to stay healthy and balanced! Is it Fresh air? Is it juice? Share in the comment section below and get a chance to be featured on Instagram!
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When I talk about soul food, I mean exactly food LIKE THAT!
Find here my favorite Autumn Porridge bowl that comes along with creamy chocolate oats and Ashwagandha! Spices like cinnamon and cardamom will keep you warm and cosy during your day, while toppings like almond butter and cashews will help you to ground and nourish yourself.
Ingredients:
★ 1 Cups of Gluten-free oats/Oats, soaked overnight
★ 1-2 Cups of plant milk of choice
★ 2 Tsp. raw cocoa
★ ½ Tsp. Ashwagandha
★ ½ Tsp. Cardamom
★ ½ Tsp. Cinnamon
★ ½ Banana, 1 small apple, frozen raspberries, chias, gojis, cocoa nibs, cashews, almond butter
Instructions:
★ Soak the oats again overnight and add your plant milk in the morning and start slowly to warm it up!
★ Slice your banana, apple and add them into a small pan. Heat them slowly and add raspberries at the end. You can add maple syrup to sweeten it more.
★ Add the spices to your warm oats and mix and stir well for another five minutes. Add maybe more plant milk if needed.
★ Put your oats in a bowl and top with the warm banana and apple slices and raspberries. Add almond butter, gojis, chias and cocoa nibs.
★ Eat and enjoy warm and melting again. Ashwagandha will give your extra energy and takes your stress away!
I hope you enjoy the fall Season as much as I do! And I hope you like this recipe for sure. Please tag us when you tried our recipe on Instagram or Facebook and leave some love in the comment section below!
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From Ayurveda With Love 