Knusprigstes Saaten-Buchweizenbrot

Diese Woche möchte ich mit einem leckeren Brotrezept beenden!

Knuspriges Kastenbrot mit Saaten

Dieses Buchweizenbrot ist glutenfrei und ballaststoffreich, kommt ohne Hefe aus und eignet sich in der Zusammensetzung auch für eine Fodmap-freundliche Ernährung. Die Kruste wird unheimlich kross und verfeinert durch eine Menge Saaten, die sich beliebig variieren lassen!🙂

Innen saftig und fluffig, außen mit Kruste und leckeren Saaten! 🙂

Zudem ist dieses Brot unkompliziert zuzubereiten. Klingt alles gut bisher? Dann lass uns backen! Ich habe euch das Mehl das ich verwendet habe hier einmal verlinkt:

Zutaten:

  • 150 g Buchweizenmehl
  • 150 g glutenfreie Mehlmischung (z. B. für Brote)
  • 2 TL Backpulver
  • 1 TL Salz
  • 150 ml Wasser
  • 60 ml Sonnenblumenöl/Rapsöl

Saaten:

  • 30 g Leinsamen
  • 10 g Chiasamen
  • 200 ml Wasser

Topping:

  • 1 EL Sonnenblumenkerne
  • 1 EL Kürbiskerne
  • 1 TL Sesam

Zubereitung:

  • Die Saaten für den Brotteig zunächst in einer Schale abwiegen und mit 200 ml Wasser aufgießen, verrühren und eine halbe Stunde quellen lassen.
  • Den Ofen auf 170° C Ober-/Unterhitze vorheizen und eine längliche Backform vorbereiten, diese ggf. mit ein wenig Öl fetten – ich benutze gerne Backformen aus Silikon, da diese nicht gefettet werden müssen.
  • Die trockenen Zutaten in einer Schüssel abwiegen und gut vermengen. Dann achtsam zuerst das Öl eingießen, gefolgt vom Wasser – gleichzeitig mit einem Löffel anfangen zu rühren, damit sich keine Klümpchen bilden können.
  • Nun die gequollenen Saaten untermischen und die Masse zu einem klebrigen Teig verrühren – du brauchst hier wirklich keinen Schneebesen oder kein Rührgerät, der Teig sollte nur ganz kurz vermengt werden.
  • Den Teig in die vorbereitete Backform füllen und an der Oberfläche glatt streichen. In der Mitte mit einem Messer etwa einen Zentimeter einschneiden und das Brot mit den Saaten für das Topping bestreuen. Hier kann natürlich variiert werden – auch Mandelplättchen, Chiasamen, Mohnsaat ist möglich! Nimm was du am liebsten magst und zur Hand hast!🙂
  • Das Brot in den Ofen schieben und für 1 Stunde und 20 Minuten backen. Nach einer Stunde mit einem Holzstäbchen in die Mitte piksen, wenn kein Teig mehr an dem Stäbchen hängen bleibt, kannst du den Ofen ausmachen und das Brot noch in der Restwärme nachbacken lassen.
  • Nimm das Brot dann zum Abkühlen aus dem Ofen und lass es noch eine halbe Stunde in der Backform – am besten kühlt es auf einem Gitter aus. Dann kann das Brot aus der Backform gelöst werden – es duftet verführerisch und schmeckt leicht warm und knusprig, super lecker!🙂
  • Das Brot bleibt bis zu vier Tage frisch, dann sollte es im Kühlschrank aufbewahrt werden, am besten in einer Tupperdose. Getoastet schmeckt es dann wieder frisch und hält insgesamt eine Woche.
  • Lass dir das Brot schmecken!
Genieße dein Brot frisch und warm aus dem Ofen mit einem leckeren Gemüseaufstrich!

Wenn dir das Rezept gefallen hast, lass gerne einen Kommentar hier und verlinke mich unter @fromayurvedawithlove auf Instagram! Teile gerne deine Verbesserungsvorschläge und Variationen mit mir, damit wir alle etwas davon haben!

Hab noch ein schönes Pfingstwochenende und einen guten Start in deine neue Woche!

In Liebe,

Das Wunderbrot mit Blaubeeren

Bananenbrot kann so viel mehr – denn es enthält Bananen, die deinen Elektrolyte Haushalt ausgleichen, dir Energie schenken und Blaubeeren, die deinen Geist beruhigen.

Auf die Zutaten kommt es an!

Aus Ayurvedischer Sicht sind Blaubeeren gut für die Leber, wirken entzündlichen Prozessen entgegen und sind echtes Brain-Superfood! Bananen können dir wieder neue Energie schenken, haben im Sommer die Eigenschaft dich zu kühlen. Kokosöl wirkt sich besänftigend auf Vata und Pitta aus, und hat ebenso wie Blaubeeren wertvolle Eigenschaften für deine Nerven und dein Gemüt. Mandelmilch erdet dich, schenkt dir ein Gefühl von ausgeglichener Kraft und Energie.

Wir backen also ein Wunderbrot! 😉

Bananenbrot ist ganz schön lecker – spätestens seit der Pandemie kennt jeder dieses einfache und köstliche Gericht. Während manche Rezepte Weizen und Zucker verwenden, das ganze dann also eher einem Kuchen ähnelt, kommt dieses Rezept ohne aus. Ohne Zucker, Weizen, Eier – ohne geschmacklich etwas einzubüßen. Das Rezept ist zudem FODMAP-freundlich und natürlich vegan!

Die Zubereitung ist ganz einfach, du brauchst nicht mal einen Mixer!🙂Heute habe ich einige Zutaten der Produkte die ich gerne verwende, für euch in der Zutatenliste verlinkt!

Fluffog, saftig und köstlich!

Los geht´s!

Zutaten:

170 g glutenfreier Mehl-Mix (ich hab diesen hier von Bauckhof verwendet)

70 g glutenfreie Haferflocken

4 EL gemahlene Mandeln

2 reife Bananen

1 Handvoll Blaubeeren

4 EL Kokosöl

4 EL Ahornsirup

4 EL pflanzliche Milch (z.B. Sojamilch, oder Mandelmilch)

1 EL Apfelessig

1 Messerspitze Vanillemark (oder wenn du nicht ganz auf Zucker verzichtest, einen TL Vanillezucker)

1 TL Backpulver

1/2 TL Zimt

Zubereitung:

  • Deinen Ofen auf 180 Grad Ober-/Unterhitze vorheizen und eine Kastenbackform vorbereiten- bei Silikon benötigst du nichts weiter, bei einer Form aus Metall, ein wenig mit Kokosöl einpinseln.
  • In einer Schüssel die geschälten Bananen mit einer Gabel zerdrücken. Die Haferflocken, den Mehlmix und die Mandeln hinzugeben und grob mit einem Löffel mischen. Das Backpulver mit dem Zimt, dem Vanillemark hinzufügen und gut vermengen.
  • Nun die Pflanzenmilch mit dem Kokosöl und dem Apfelessig zugeben und mit einem Löffel weiter vermengen, bis ein gleichmäßiger Teig entsteht – dieser sollte nicht zu trocken und nicht zu flüssig sein. Das Kokosöl ggf. in einem kleinen Topf kurz schmelzen – im Sommer geht es meistens ohne!🙂
  • Die Blaubeeren – je nach Bedarf unterheben und gleichmäßig vermengen.
  • Den Teig in die Kastenform geben und glatt streichen und in den Ofen geben.
  • Backe das Bananenbrot 30 Minuten bei 180 Grad, reduziere dann auf 150 Grad für weitere 10 Minuten. Du kannst mit einem Zahnstocher nach 30 Minuten einmal in den Teig piksen – sollten keine Teigreste auf dem Zahnstocher hängen bleiben, kannst du den Ofen schon ausmachen und das Brot 10 Minuten nachbacken lassen.
  • Brot anschließend abkühlen lassen, am besten auf einem Gitter, damit es nicht schwitzt. Nach einer halben Stunde bis Stunde kann es vorsichtig aus der Form genommen werden.
  • Das Brot schmeckt frisch besonders gut und ist 3-4 Tage haltbar. Am besten packst du es in eine Aufbewahrungsbox und hebst es im Kühlschrank auf. Es kann auch leicht getoastet und mit Mandelmus oder Erdnussmus gegessen werden.
Mit Mandelplättchen bestreut 🙂

Genieße dein Brot, lass mir gerne einen Kommentar da, wenn du es ausprobiert hast! Einen wunderschönen Sonntag noch!

Sommerlicher Quinoa Salat mit Grapefruit und Minze

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!

Liebe Grüße,

Traveling Korea Ayurvegan style

Let me tell you something about Korean food habits and Ayurvedic facts!

A travel blog about traveling Korea and exploring the similarities about TCM nutrition facts and Ayurvedic nutrition

I am back from my trip to Seoul and Jeju-Island and had a thriving September and time there! There was so much to explore – and one of my most favorite things is for sure – exploring food! Korean food got a delicious and unique taste, so very different from other Asian food combinations. But I also found some interesting things about Korean food and Ayurvedic nutrition facts – especially when it comes to the six tastes of Ayurveda.

Being vegan or vegetarian in Korea is possible, but sometimes challenging these days, as the Korean food is now mainly prepared with meat and fish compared to the traditional temple kitchen for example. It was even more, thriving to search and find those little vegan food spots, meeting other Korean vegans and make a difference as a vegan traveler.

Vegan in Seoul is easy!

Restaurants in Seoul often had one dish which is vegan, or vegetarian, so there it was kind of easy to find something. Some Kimbap restaurants which prepared fresh Kimbap rolls in front of your eyes, just made the rolls you would wish for. But what about the small and beautiful Island of Jeju-Do?

Vegan on Jeju-Do is adventurous

Jeju-Do is famous for sea animals, black pigs and even horse meat – when I was getting it right. So I guess many tourists are coming there for exactly those „specialties.“ But even on Jeju-do, there are small and thriving vegan food spots!

At first, it is simple at most temples to find temple food which is vegan and vegetarian. Here I can recommend to check their online pages, look for registration or opening times before you get there. Temple food with all it´s little traditional side dishes is about TCM components, which are perfectly fitting the six tastes of Ayurveda. After a meal like that, I was fulfilled, rejuvenated, not tired and sluggish, I had also no cravings at all.

The Loving Hut on Jeju-do

My favorite place on Jeju-Do was „The Loving Hut Jeju“ which is run by two amazing women. The chef is vegan for 23 years now and is saving stray dogs (and I also saw cats) from the Island. She said to me that she is doing it for the animals. Her food was like a homecoming. It was like coming home to your „Omma“ after a long and stressful week at work and so tasteful, delicious, that we went there twice in our short stay.

Kimchi Jigae

The menu there is changing with every season, which is form e even more Ayurvedically! Beautiful small, and comfortable place. I will come back for sure!

So if you are looking for a stay in Korea and you are vegan and vegetarian – prepare yourself with researches. If you haven´t any local and native speakers around, it could get challenging – but it is still possible!

Korean travel tips for you:

1. Be curious to try something new and try all the leaves to wrap your meals up and try all the side dishes! (So many Kimchi flavors! I loved it! )

2. Search the internet for vegan and vegetarian-friendly spots, you will find some but maybe you can´t sit down in every restaurant or place on your way. But the searching was always worth it!

3. Go and try temple food because those places were the most beautiful ones and the traditional Korean flavors are something you will mainly never taste in European restaurants or US places.

4. Not every dish is super spicy (I was warned that it is), also not every Kimchi was hot as hell – I was able to eat a balanced, on Ayurvedic tastes related, delicious diet there!

5. Most restaurants offer water for free and many are serving warm water or tea – this was amazing and also is an Ayurvedic principle for sure! As warm water is helping us to keep our digestive fire running and to digest properly.

6. I would also recommend trying as many dishes as possible. There is so much to explore in Korea!

So if you are planning to go there and feel a bit helpless, please feel free to mail me at any time. I can name some places for you and also have my brother there which can also help out with questions where to go and what to eat!

What do you think? Are you now in Wanderlust mode? Leave a comment in the section below and if you don´t want to miss the main principles of TCM nutrition and Ayurvedic nutrition next week, subscribe!

Have a beautiful Sunday,

Namaste!

Ayurvedic Transition to Autumn

Preparing your body for autumn

Days are getting shorter, mornings and evenings getting colder…✨

As you might recognized, since the last week of July the mornings and evenings are cooler, and since the beginning of August the days got shorter, sometimes the sun is glowing already golden in the evening hours. Vata season starts exactly around that time of the year and so we are heading into a new season – autumn is close!

Our body starts to get cravings for warm and grounding food by itself and instead of your leafy summer greens, you might think about a bowl of mashed poatoes for lunch instead. Your body is telling you that it is time for a shift and need carbs to build layers of fat in your body.

This change of your metabolism can cause dry skin, especially when your Dosha is Vata! Daily oil massages before bed will keep your skin nourished. I suggest sesame oil or another warm, nourishing oil. The vitality of your skin will fade in autumn and so your sensitive face skin needs extra love and attention!

Get yourself an oil cleanser, fermented foam cleanser and a nourishing toner before you apply lotion onto your skin. It will let your skin look healthy, glowing and not so pale.

How does it come that your skin get dry now so quickly?

Your body protects itself from heat loss and is reducing the blood flow – especially in your legs, arms and skin. But with massages, oil and extra love you can support your skin and body to don´t feel freezy and dried out.

Lifestyle & Nutrition tips for late summer and early fall

Start to wear layers of clothes and warm socks. Keep your body warm at night and if you experience cold feet, wear socks to avoid insomnia. To keep your circulation up, start your morning with dry brushing and a warm shower. Use a nourishing lotion or dry oil. And for sure…the biggest part – change your diet into a fall friendly one!

Your stomach gains now more blood and you will feel a natural cravings for ingredients like garlic, potatos and with a smart nutrition change you can prepare your body for flu season which starts around November.

Prefer now food and recipes with the following ingredients:

Sweet potatoes, potatoes, porridge and overnight oats

Beets, carrots and pumpkin

Mushrooms

Garlic, ginger and onions, turmeric  and salt

Lemons, apples, pears, grapes, plums

Almonds, cashews

Avoid dry food and cold food like:

Walnuts, hazelnuts

Celery, parsley

Asparagus

Cracker, Chips, Popcorn

Granola, Muesli

And last but not least, support your body with herbs!

  • Chyvanprash can help your immune system to stay balanced
  • Ashwagandha is calming your mind
  • Amalaki to cool down your Pitta in late summer and feel more balanced
  • Licorice root – helps you to soothe dryness

I also love to start September with a week of Kitchari cleansing – I mostly eat a big bowl of Ayurvedic porridge for breakfast, Kitchari with warm sesame oil instead of Ghee for lunch and a small bowl of warm soup in the evening. I prefer here soups with vegetables like potatoes, squash and Miso soup! Kimchi Jigae is also something that works for me and my Vata clients as well!

Find here two of my recipes which are perfect for this season:

A warming and nourishing soup:

Start your day with this delicious and grounding porridge:

You can join my free and exclusive Facebook group end of September if you want to detox, lose weight or just want to start a new healthy way of eating and lifestyle! The group is limited to 10 peeps so that I have enough time to take care of all your individual needs!

More infos coming soon,

when you read this, I am already traveling and this blog will be silence for two weeks! 🙂

Have the best time,

From my heart to yours,

Namaste!

Real Dharma Doo – Project KRISH is helping girls to get education in India

Today I want to share a project with a good cause! It is about women´s and children´s rights and is originated in India, the home country of Yoga and Ayurveda.

The team of project KRISH believes in a social change, in education for every child and is on the way to make the world a better place.

They get free education, meals and skill training

They established a village in Nandgaon, named “Braj Gopika Vidhyamandal.” Here have young, underprivileged girls the opportunity to get free education, meals and also skill training to get more confident and get a chance to improve who they are and what they want to be. In India it is still very common to send female children to work or marry them early away. Also there is often no school around which they could go to – especially in rural areas of the country.

Education should be accessible to every child

The team believes that education should be accessible to every child because it can be such a big help to uplift families and communities to get out of a circle of poverty. It creates more chances for everyone when children are educated!

There is also an elevating effect out of child labor, childhood marriage, prenatal deaths, sexual harassment, abuse or exploitation – by proper education social issues like that can be avoided.

Confidence, self-esteem and finding themselves

The possibility of skill training is helpful to develop women´s self-esteem and grow confidence. The girls have the possibility to train every Saturday with volunteers from an underprivileged background to find their talents and skills by making new experiences. They also build up a sense of pride within themselves and culture by trying martial arts, mehndi, cooking classes, drawing, handcrafting, singing, playing musical instruments and more. They also learn Yoga and the Orissa dance, drama playing.

I make a wish….

If I had a birthday wish for this year, I would wish that as many people as possible donate to this project and help all the girls who deserve education and a better life. I decided to provide regularly donation based Yoga classes to send there some money. I also want to grow my business so that I can provide more help to awesome projects like that!

Now it´s your turn! How can you help?

Click the website for more information. http://projectkrish.com/

Follow their social media accounts and

Instagram:
https://www.instagram.com/projectkrish/

Facebook:
https://www.facebook.com/projectkrish/

spread this awesome cause and project!

This is Dharma-Doo in it´s purest form! If you want to know more, feel free to write me or the peeps on Project KRISH – we are more than happy to answer all of your questions.

Tune in tomorrow for an inspirational interview with Balarama Das from Project KRISH! 😊

Thank you so far for your attentention and have a beautiful and inspiring start into your new week!

From my heart to yours,

Namaste,

Krishnaprema

Ayurvedic Inspired Holistic Summer Recipes

An important topic of Ayurvedic lifestyle is food and nutrition. When it comes to summer, we will feel an increase of Pitta Dosha and can balance here with a specific diet.

In summer it is okay to eat more raw leafy greens to keep Pitta cool and this is also a wonderful side effect to balance Kapha. Light and cool vegetables balance Pitta and Kapha. As it is hot outside, we will not cool out that quickly and can even eat with our Vata dosha more refreshing dishes!

Find also my SOS heatwave tips and hacks here: http://fromayurvedawithlove.com/2019/06/25/ayurveda-sos-guide-to-stay-cool-during-the-heat-wave/http://fromayurvedawithlove.com/2019/06/25/ayurveda-sos-guide-to-stay-cool-during-the-heat-wave/

My Ayuredic summer diet is also Acid/Alkaline balancing – People with a Kapha-Pitta Dosha can also benefit from the recipes I am going to share with you today. I am inspired by plantbased, highcarb, lowfat recipes, which are perfect for summer and Kapha and Pitta friendly!

The recipes are plantbased, gluten-free and have zero oil, less spices and you can find the Ayurvedic tastes for every recipe at the end of the instructions!

I will please your taste buds today with:

  • A delicious and cooling coconut bowl recipe
  • A healthy and grounding potato salad recipe
  • A creamy low fat pasta recipe to feed your soul

I hope you will enjoy every single one of my recipes! I am actually eating them a lot! 🙂

Ayurvedic Meal Plan – High Carb Low Fat inspired

Breakfast

“When life gives you a coconut…make a bowl out of it!“ – Bowl

Refreshing, nourishing and pretty!

Please have this bowl not as the first thing in the morning. Start with a warm fennel tea a half hour before you eat it! Some say coconut joghurt is joghurt and can´t be eaten with fruits, others say it is also a fruit and can be eaten mixed with other fruits. I go very well with my sensitive digestion with coconut joghurt and fruits – try and see how your body is feeling about it! 😊 I think when we don´t eat a bowl like this every morning, we will be fine!

Ingredients:

1 cup of Coconut Joghurt, room temperature

1 ripe peach, cut in pieces

½ banana, cut in slices

1 ripe banana, mashed

1 tbsp blueberries

1 tbsp strawberries

1 tbsp gluten free muesli

1 tsp cashews

1 tsp chia seeds

Instructions:

  1. Mash the banana in a bowl and mix with your coconut joghurt
  2. Cut the peach into peaces and mix under the coconut – banana mix
  3. Slice the banana and then just top everything on your bowl – I always start with the banana slices, go on with the other fruits and sprinkle muesli, cashews, chias at the end over everything!

Pro-Tip: Peaches are Vata pacifying but aggravate Kapha and Pitta. You could replace here with apricot (Kapha and Vata) and Strawberries instead of peaches (Pitta).

You can also skip the banana and cashews when your Kapha is aggravated a lot. 😊

Do you still need a morning routine? Find my article about how-to here: http://fromayurvedawithlove.com/2019/06/30/kick-start-your-day-with-an-ayurvedic-morning-routine/http://fromayurvedawithlove.com/2019/06/30/kick-start-your-day-with-an-ayurvedic-morning-routine/

Lunch

„Potato salad kissed by Mayocado”

Potatoes and Avocado are helpful for losing weight!

Ingredients:

„Potato Salad“

2 big potatoes, cooked, peeled and diced

1 small red onion, diced

2 stalks of green spring onion, diced

2 stalks of green cellery, diced

„Clean Mayocado“

Ingredients:

1 ripe avocado

1 tsp dijon mustard

¼ tsp himalayan salt

½ tsp maple syrup

1 tsp fresh or dried dill, minced

1 tsp lemon juice

1 pinch black pepper

½ cup water

Instructions:

  1. Chop your potatoes into cubes and place in a medium sized bowl. Chop the onion, the cellery and the green spring onions and mix with your potatoes. Set aside.
  2. Peep the Avocado and pull it into another bowl. Mash with a fork until creamy. Mix with mustard, lemon juice, salt, maple syrup, dill and add black pepper and a bit water into your mixture. It should be a creamy consictence which can coat your potatoes evenly.
  3. Mix everything together and top with green spring onions if wanted.

I served black bean patties to it which is also awesome when you have a bbq with your friends! I also love to just have leafy greens underneath the potato salad – so we can feed our taste buds with bitter and astringent!

Pro-Tip: Use warm potatoes and serve also the salad with lukewarm potatoes.

What is Ayurvedic about this recipe? We have here all six tastes according to Ayurveda included:

Sweet – maple syrup, avocado, onion

Sour – lemon

Salty – salt

Bitter – celery, dill

Pungent – celery, onion, dill, mustard

Astringent – potatoes

Dinner

„Soulfeeding Pasta“

Creaminess will let you melt away!

Ingredients:

Gluten-free Pasta of choice

1 cup of spinach, diced

1 red onion, diced

2 cups of cauliflower

2 garlic cloves

½ cup of soaked cashwes

1 tbsp of hemp seeds

1 tbsp lemon juice

2 tbsp nutritional yeast

½ tsp salt

1 pinch black pepper

A bit water

Instructions:

  1. Cook your cauliflower in a bowl or steam it, until soft. Chop in the meanwhile your spinach and onion, heat a bit water in a small pan and start to sautee the veggies. Set aside.
  2. Start boiling water for your noodles and mix all your sauce ingredients in a blender: the cauliflower, the garlic cloves, hemp seeds, cashews, yeast, lemon, salt and pepper.
  3. Mix until creamy. Place your noodles in a bowl and top with sauteed veggies, pour sauce over and mix well.
  4. Enjoy and don´t eat after 6 p.m.! 😉

What is Ayurvedic about this recipe? We have here all six tastes according to Ayurveda included:

Sweet – hemp seeds, cashews

Sour – spinach, yeast, lemon

Salty – spinach, salt

Bitter – spinach

Pungent – onion, garlic

Astringent – spinach

Takeaways:

  • Plantbased wholefoods are perfect to nourish our body, in summer we can help to stay cool with specific foods
  • Ayurveda recommends to eat 6 tastes with every meal – this is not even that hard as you can see!
  • During the Pitta season it is okay to eat raw fruits and cooling foods – important here is to find a balance to not aggrevate one specific Dosha a lot
  • Pitta and Kapha go well without any oil in their dishes – let yourself inspire by delicious SOS-free recipes
  • Start your morning always with warm water, eat never too cold and make the experience that this alone can help your mind-body-soul wellbeing a lot!

If you liked my recipes, let me know in the comment section, tag me in your pictures on Facebook and Insta!

Let´s start into a new week, get nourished and energized! Wishing you all the best!

Namaste!

Yours,

Krishnaprema

According to Ayurveda – a vegan diet can help to boost your health!

There is always a bit of a sceptical opinion when it comes to Ayurveda and vegan nutrition. But there is no point why Ayurveda and veganism shouldn´t be working together.

Ayurvedic nutrition is complex and a health care system. Ayurvedic nutrition is also very individual and holistic. The advice of Ayurvedic nutrition is mostly to skip fish, meat and eggs – because they are heavy to digest anyways. Cheese and sausages are also nothing any Ayurvedic nutrition plan would suggest.

But wait, what´s with all the animal based ingredients in ayurvedic recipes?

But milk, batter, honey and joghurt are part of many recipes and health care tipps. The traditional diet is here more vegetarian, but obvisously not vegan.

The vegan philosophy and ethics are perfectly fitting together with Ayurvedic nutrition. From a spiritual perspective, we have the topic of Ahimsa – which can be translated as a form of non-violence. The old vedic texts are saying that the killing of animals is giving the soul a dark shade and eating meat, fish and eggs is increasing negative emotions, thoughts, lazyness and attachment.

You might know this philosophy from your Yogateacher training or any Yoga book, which talks about the spiritual texts and basic philosophy.

Traditionally, Ayurveda got more a scientific point of view on diet and separates food in 12 different parts – even meat, fish, eggs and milk got kind of medical effects when we use them. But when it comes to illnesses and stress, there is always the suggestion to don´t eat any of those ingredients. Or to be clear – there is – depending on the kind of illness – the decision, if your diet is going to be vegetarian, mixed or vegan to heal. And – what I learned from Ayurveda over the years is for sure – there is no right or wrong, no black and white.

Many vegans are vegan for the animals. Ethical reasons are the main key here.

For vegan nutrition it would be important to eat enough plant-based healthy fats and proteins. Good oils, nuts and seeds, grains and legumes in any form should be on your daily plate. As you might know, Ayurveda uses specific herbs which will help to digest the legumes in an easy way and don´t leave you bloated. Cumin, Asafoetida and Himalayan Salt is a mix that works fine with lentils, beans and soy protein.

Vegan fast food is also just fast food according to Ayurveda. You want to eat fresh, healthy food to keep your spirit up high!

The best way to eat ayurvedic and vegan, is to eat on a regular basis lentil curries, rich soups with peas, fresh veggies and grains and add to your daily nutrition plan seasonal fruits, herbs, seeds and nuts. You should support your Agni, your digestive fire with foods which are easy for your body to assimilate, break down and absorb. That means you also have to look at your specific constitution! 😊

Tips for your Ayurvedic constitution and a vegan diet:

Vata

Vata peeps are often bloated from raw veggies and too many legumes. It will lead you to dry and rough skin, feeling exhausted and being bloated a lot. A good combination of healthy fats can help you to feel balanced – eat many nuts, sesame oil, try my coconut porridge and warming spices like cinnamon, pepper and ginger. Vata Dosha peeps are mostly into a healthy holistic diet anyways, because it speaks to their qualities so much – which are sublte, dry and cold. Eating raw salads, drinking smoothies is increasing our ether energies, so we feel inspired, high vibing and spiritual.

Pitta

Pitta peeps have a grounded metabolism and can eat many grains, legumes and even cold and raw food and digest it well – especially according tot he other Doshas. A vegan diet can be very easy for this dosha when it is mainly based high carb and low fat, without many spicy dishes. Sour, spicy and meat are increasing the acidity of your digestion so much that it leads to irritated skin, infections of the nerves and even heartburn. Coconut can cool you down, also chickpeas, mungbeans and leafy greens will make you feel super balanced.

Kapha

Kapha peeps can also benefit from a vegan diet because they can easily reduce their fat intake. Animal based proteins are also causing the feeling of heavyness and increasing the mucus production – which is not supportive for this Dosha anyways. Veggies, spices and fruits who spice up your life and energy level are perfect! Ginger, pepper and eggplants or pineapples will help you to digest plant based proteins. Spices which are keeping your metabolism going like pepper and ginge rare perfect for you! Kapha Dosha can benefit a lot from a vegan diet, but also should avoid to eat raw foods too much.

As you can see, a vegan and ayurvedic diet are pretty compatible! It is a very young movement and there are many options not available yet but I am sure also ayurvedic-vegan products are increasing in the future. Today I just found one company which seels Chyavanprash vegan and without Ghee, so I decided to work on a nice recipe now for my own (and you for sure!) 😉

To keep it short here for you:

  • Ayurveda and veganism got a lot in common, also based on the ancient philosophy about „doing no harm.“
  • Ayurveda and veganism can be a huge benefit for some Dosha related characteristics.
  • Ayurveda and veganism are working great on your health, when you watch out for a balanced diet with healthy veggies, grains and fruits, also healthy fats.
  • Ayurveda and veganism are a younger movement and there is much to explore right now according to recipes and treatments.

I hope you have the best Sunday! Stay compassionate and humble! Namaste!

Vegan, healthy and happy for 18 years now!

Krishnaprema

Strawberry Coconut Porridge

Cool down for the summer months!

It is strawberry season and berries have wonderful qualities we all can benefit from now in our nutrition! I am all addicted about those little, red berries…full of flavour and freshness!

I want to share one of my most favorite porridge summer recipes with you today. Find tipps for your dosha down below!

„Strawberry Coconut“ Porridge

Dream Team: strawberries and coconut flakes!

Ingredients:

½  cup gluten-free oats

½ cup of shredded coconut, unsweetened

2 Mejdool dates, soaked over night

3-4 cups of plant based milk

Pinch of Himalayan salt

1/2 tsp cinnamon

1/4 tsp cardamom

1 handful of fresh strawberries, stems removed 

1 tbsp natural maple syrup or agave juice

Chia seeds or flax seeds

How to make Strawberry Coconut Porridge:

 Heat the plant milk and add the oats and salt. Stir until nicely cooked, on low heat for about 5 minutes. Chop the dates in small pieces. Add the spices, the shredded coconutand the dates and continue stirring.

Chop some strawberries in small cubes and add them for 2 minutes to your porridge, stir well and let them get warm a bit. If you need more creamy consistency, add more plant milk if needed.

Add the porridge to a serving bowl and top with fresh strawberries and the syrup. Sprinkle with flax seeds or chia seeds!

For the extra vacation feeling: Put your porridge into a coconut bowl and spoon it with a wooden spoon, lay down in a hammock and enjoy it there – to have all the tropical summer vibes you need!

Easy, holistic, vegan!

Vata: This recipe is for you during the summer months, but coconut and strawberries have cooling qualities – be mindful here!

Pitta: This is your breakfast recipe! You could also use coconut milk to get more oft he coconut-cooling qualities during the summer months!

Kapha: Leave the shredded coconut and dates away. Add more strawberry cubes into the porridge and use no or less sweetener. Double the oats.

Ayurvedic facts about strawberries:

  • They pacify all three doshas
  • Strawberries have a taste of sour, sweet and anstringent
  • They are high in fibre, Vitamin C and anti-oxidant – Antioxidants neutralize harmful molecules called free radicals
  • They are anti-inflammatory and make our skin glow

Do you like my Porridge recipe? Let me know and share your experiences in the comment below! I also love tags on Instagram!

Enjoy and have a beautiful start into the new week!

Namaste!

Krishnaprema 🙂

The perfect Kapha breakfast – let´s get energized!

The last two Sunday´s were all about breakfast ideas and facts for Vata and Pitta Dosha. Today we come to our third Dosha, which is all about Earth and Water!

According to Ayurveda, breakfast is the most important meal of the day. To activate your agni, your digestive fire, your body needs food. Without any breakfast, our body will respond quickly to stress, our blood sugar level is low, concentration won´t come easy and our metabolism need more time to “start.” We will be tired quickly and have binge eating habits for lunch or cravings for sugar and sweets. 

The qualities of Kapha Dosha

Dry and warm ingredients are the key here. They are giving your Dosha the possibility to warm up and get energetic! Fresh ginger, cardamom is helping your digestive fire to work in the right amount.

Kapha Dosha is a Dosha that can go without breakfast and also have coffee – but when you are not super hungry, I would suggest eating later in the morning, but don´t skip the breakfast at all. And also – don´t have coffee on an empty stomach! 😉

Kaphas are sometimes not super hungry and overeat then, avoid that and try to have regular meals.

Always remember the opposites of your Dosha

Airy foods go well for your Dosha, it will make your body feel less heavy and help you to don´t gain weight. Healthy airy foods are mostly steamed veggies like Brussel sprouts, kale and cauliflower – but not everyone likes it savory for breakfast. Raw veggies are also to avoid.

Dried fruits are perfect in your porridge, and there are delicious porridge recipes without any oats – but with Quinoa or shredded coconut! Buckwheat can taste awesome and tiger nuts will be your new best friend.

Fiery foods as ginger, cinnamon, cumin and warming spices are perfect and can be combined with some fruits! Fruits that are warmed up and spiced up make a great combo to porridges. If you are not such a hungry morning breakfast person, warm fruits with spices can be delicious without any grains.

Get inspired by this nourishing and energizing Quinoa breakfast bowl:

The mighty Quinoa Bowl

That Quinoa porridge could make your day!

Ingredients:                         

½ cup of cooked Quinoa (I like the three colored version)

1 cup plant based milk

1 teaspoon vanilla

1 teaspoon cinnamon

1 teaspoon ground cardamom powder

½ teaspoon ground cloves

A pinch of Himalayan salt or sea salt

2 tablespoons of flax seeds

A bit agave juice for sweetness

Toppings:

Chia seeds, blueberries, cacao nibs

Or warm apples and pears with a mix of cinnamon, ground cloves and cardamom

Preparation:

  1. Warm up the plant based milk in a small pot with your spices and let them simmer for a moment on medium heat.
  2. Add Quinoa and let it cook for 10 minutes on medium heat. Stir from time to time.
  3. Put in a bowl and add your toppings of choice.
  4. To make the version of your apples and pears, heat some coconut oil and roast the spices, before you add the fruits. The fruits should get warm but not super mushy!
  5. Enjoy! To save time, prepare everything in the evening, this porridge is easy to reheat as well! 🙂

Please let me know if you tried this recipe and share with a picture! 🙂

Do you already feel balanced and like a new person? Share in our comment section below and if you have any questions, feel free to ask!

If you liked this one, make sure you don´t miss the next one and subscribe to the blog:

Have a beautiful Sunday and a lovely new week as well! Namaste!