Carob Chia Pudding

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Carob Chia Pudding

My Little Blue Heron

Carob isn't chocolate, but it's often used as a stand-in. If you’re a devoted chocoholic, you’ll snort at this statement. I’ve never been a chocoholic and I admit, I’m a vanilla. But excellent chocolate is delicious. I am not turning my back on chocolate. This is just not about chocolate. It’s about carob. 

When you’ve had enough, say “cacao.” 

Some interesting facts about carob: 

Carob is from an evergreen tree that’s indigenous to the Mediterranean and the Middle East. The pods that grow on the tree are ground into carob powder.

Wikipedia refers to carob powder as an “ersatz cocoa powder”, popular during the 1970’s natural food ‘movement’. (Will someone please edit that article.)

Carob is naturally sweet and chocolate is naturally bitter.

Chocolate is associated with triggering migraine headaches. Carob is not.

Are YOU a chocoholic? Seems like every other person I meet is. There’s truth to it. Wikipedia says, “Enkephalin triggers opioid receptors similar to those triggered by heroin and morphine use. This chemical leads the brain to desire more after chocolate is initially consumed, which can lead to addiction.” There’s lots more to read about this, and I don’t think it’s exclusive to chocolate. It probably has much to do with sugar and fat. But it makes sense. There’s a great deal of both in delicious chocolate.

Let’s return to carob. Here's a link to the NIH article on the nutritional profile of carob. It's pretty cool.

Making chia pudding is a snap. I prefer the texture when I make it in my blender, but you don't need a blender.

It’s dairy free, gluten free, vegan, low in sugar, high in fiber and it has protein and nutrition. I like the addition of maple syrup, but if you don’t want it sweet, omit the maple syrup, or add some stevia! Well, wowza me yowza.

You can add stuff, like chocolate carob chips, toasted coconut, or when you serve it, add some fresh fruit. Try some dairy free whipped oat or coconut topping!

Join me while ersatz back to the 70’s? 

pudding peace and love out to you,

jane

Carob Chia Pudding

Ingredients:

1 cup almond milk (or any milk of your choice)

2 Tbsp. carob powder (I like Anthony’s Organic)

4 Tbsp. organic chia seeds

¾ tsp. pure vanilla powder (linked) or 1 tsp. pure vanilla extract

optional: 1 Tbsp. pure maple syrup (or sweetener of choice)

Procedure:

Using a blender: (I use a Vitamix), place ingredients in listed order in your blender and pulse until mixed. You may have to stop and scrape down the sides. Pour into one large serving bowl or individual pudding cups. Refrigerate several hours or overnight.

Using a bowl: To the almond milk, whisk in the ingredients. Wait 5 minutes and whisk again to prevent chia seeds from clumping. Wait 10 minutes and whisk again. Pour into one large serving bowl (or use the same bowl) or individual pudding cups. Refrigerate several hours or overnight.

Serve “as is” or garnish.

Serves 2

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Masalas for Ayurvedic Cooking

Adapted from Divya Alter and Kate O’Donnell

by My Little Blue Heron

 

In the East, masalas (masala means spice) vary from family or home to home, region to region and in Ayurveda, by dosha or season. If you don’t know about doshas, that’s fine. If you’re curious, read about the three doshas: Vata, Pitta and Kapha. 

From the very small amount I have learned, Ayurveda is about finding balance. 

 

These masalas will come in handy to create beautiful dishes like Khichiri, dal from Alter’s and O’Donnell’s books as well as from your arsenal of recipes. I use them in my everyday cooking, too… especially the ‘sweet’ masalas. I substitute sweet masala for dried fruit in my Ayurvedic Oatmeal!

 

MLBH Truc: Buy a good spice grinder. The sharper and more efficient the blades, the finer your blends will be. The link will take you to some serious grinders (I have one.) But a good quality coffee grinder will work well!

 

Label your masalas and store them in airtight glass jars away from light and heat. 

 

To use masalas: add them at the beginning of cooking, or use them at the end of cooking, “tempering” spices by warming a small amount of ghee and adding the masala for a few seconds just until the spices release their aromas, immediately removing from the heat, taking care not to burn these delicate spices.  Then drizzle the aromatic mix over cooked veggies or rice, covering the dish and allowing the flavors to marry. Yum! 

 

peace, love, balance and spice,

jane

 

Raw Spice Masalas

 

Procedure for all Masalas:

Place spices in electric grinder and grind to a fine powder. Store in a glass jar away from light and heat. 

Sweet Masala

You’ll adore this one. These sweet spices are on the calmer side. Add this masala to warm cereal, puddings, cookies, muffins and smoothies*.  Aromatic and soothing, you’ll be glad you bought rose buds. (Add them to black tea!) These spices are great for breaking down carbohydrates and the natural sweetness of these spices may suffice with no need to add additional sweetener to some of your dishes!

 

1 Tbsp. fennel seeds

1 Tbsp. coriander seeds

1 Tbsp. dried rose petals of buds

1 ½ tsp. cinnamon granules or crushed cinnamon bark

¾ tsp. green cardamom seeds (not the pods!)

¾ tsp. pure vanilla powder

 

*For baking, add 1 tsp. sweet masala for every 2 cups of dry ingredients. For liquid, (best heated but not a deal breaker) ½ tsp. sweet masala for every 1 cup of liquid.

 

Sweet Masala (with previously ground spices)

This is a 1-2-3, quick and easy to put together masala. These sweet spices are a little “fiery” and may help stir up your digestion. I sprinkle this on yogurt, oatmeal and on baked sweet potatoes! I don’t add the nutmeg. When I want to taste nutmeg, I grate it on the spot. 

 

2 Tbsp. ground cinnamon

2 Tbsp. ground ginger

1 Tbsp. ground cardamom

optional: 1 tsp. freshly grated nutmeg

 

Grounding Masala

For cold weather and airy (Vata) digestion. this masala helps with digestion and circulation, but won’t overheat the body.

 

2 Tbsp. coriander seeds

2 Tbsp. fennel seeds

1 tsp. ground turmeric

1 tsp. cumin seeds

1 tsp. whole cloves

1 tsp. Sunthi ginger 

       (No Sunthi ginger? Use regular powdered ginger.)

¾ tsp. black peppercorns

  

Digestive Masala

Kalonji (“Black”) seeds help to clean out any remaining residue in the digestive tract. “Black” seeds are said to address ailments like hypertension, fungal infections, diabetes and ulcers. These are ‘claims’, not medical facts. This masala combines spices to balance the cleansing effects of the Kalonji seeds with more calming spices for digestion. 

 

Add this masala at the beginning of cooking mixed vegetables, soups, or leafy green vegetables

 

2 Tbsp. coriander seeds

2 Tbsp. fennel seeds

2 tsp. cumin seeds

2 tsp. kalonji seeds (also called “black seeds”)

2 tsp. ground turmeric

 

 

 

Energizing Masala

Is your Kapha on? This masala helps to wake up slow digestion and sluggish fat metabolism. It’s good for weight reduction diets or when Winterlockdown/quarantine is making you feel like a sloth. If you’re feeling ‘fiery’ (Vata), this will heat you up more.

 

1 Tbsp. coriander seeds

1 tsp. fenugreek seeds

1 tsp. cumin seeds

1 tsp. ajwain seeds

½ tsp. powdered ginger

½ tsp. ground turmeric

¼ tsp. black peppercorns

¼ tsp. cinnamon granules or crushed cinnamon bark

¼ tsp. black cardamom seeds (from 1 or 2 pods)

¼ tsp. salt

 

 

Cooling Masala

Cooling, but not recommended if you have an acidic tummy.

 

4 tsp. fennel seeds

2 tsp. coriander seeds

1 tsp. black peppercorns

1 tsp. coconut sugar

 

 

Bonus! 

Digestive Tea Masala (Using WHOLE spices)

Tummy grumbles? I keep it on hand and steep it when my stomach’s feeling grumpy. It’s delicious and soothing. If you like it sweet, add a little raw honey. If you’re feeling a little shut down (haven’t been out much?), open your heart a little 

N.B. You can reduce the amount of spices. They’re equal in proportion. Mix them together.

 

Whole spices:

2 Tbsp. Coriander

2 Tbsp. Cumin

2 Tbsp. Fennel

 

Directions: Steep ½ Tbsp.* in 2 cups of boiling water for 10 minutes. Pour through strainer. Sip contentedly.

* If you’re feeling a little shut down (haven’t been out much?) - n.b.: this post was published during the Covid19 Pandemic lockdown, open your heart a little and add 1 tsp. of dried rose petals or and steep altogether. 

 

Ayurveda for a New Year

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Ayurveda for a New Year

(The unanswered question)

Pantry Staples, Spices, Dry Goods  and a Few Great References 

for a Western Person’s Kitchen

With love from My Little Blue Heron

 

2021 - I'll begin the year with sharing.

In the mood for change? Already an Indian cook? Interested in Ayurveda? You may know so much more than I do (which wouldn't be difficult.) 

Here are references I've found to be jewels. Having these pantry staples on hand make it easier to choose one of these recipes and 'just' cook.

Wishing you peace, love, safety, good health and much happiness,

jane

References 

All links are to abebooks.com 

Please shop where you're happiest!

I like to buy used books.

What to Eat for How You Feel by Divya Alter

 

Everyday Ayurveda Cooking for a Calm Clear Mind: 100 Sattvic Recipes 

by Kate O'Donnell

 

The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well by Kate O’Donnell

 

Everyday Ayurveda by Dr. Bhaswati Bhattacharya

 

 

Indian stores will have all of these ingredients. In the NYC Metropolitan area, try Patel Brothers. There are online Indian grocers, too. Kalustyan’s in NYC has pretty much anything you’re looking for. Quality and prices are both on the higher end. 

When you have your spices and want to put together some masalas, here's a link!

Spices, Sweeteners and Fats

 

(When possible, buy organic spices!)

·      Coriander seeds

·      Fennel seeds

·      Ground turmeric

·      Cumin seeds

·      Whole cloves

·      Powdered ginger 

·      Sunthi ginger (It's an Ayurveda thing)

·      Black peppercorns

·      Cassia bay leaves

·      Dried rose petals or buds

·      Dried rosemary

·      Cardamom pods (green)

·      Cinnamon sticks or granules 

·      Ground Cinnamon

·      Vanilla powder (pure)

·      Kalonji seeds

·      Ajwain seeds

·      Black Cardamom Pods

·      Soma salt (Ayurveda .. again. Kalustyan's (see above) has it, too.)

·      Star Anise

·      Maple Syrup

·      Dried Dates

·      Raisins (Thompson and/or golden)

·      Ghee (Organic is best)

·      Cultured Ghee (if you can find it)

·      Olive Oil

 

 

Legumes and grains

 

·      Yellow split mung dal

·      Red dal

·      Kulthi beans (horse gram) for deep cleansing khichiri

·      White basmati rice (not brown!)

·      Quinoa

·      Amaranth (Rajgiri)

·      Oats (steel cut or regular)

·      Chia Seeds

 

 

 

 

 

 

Oatmeal Ayurvedic Style

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Oatmeal – Ayurvedic Style

Adapted from Divya Alter by My Little Blue Heron

 

It’s a cold and snowy, snow day in NYC. Feels great to stay home because of the weather. 

Here’s an old-fashioned breakfast (lunch or dinner) that’ll warm you and make you feel great, inside out.

 

Overnight oats are so 2020. Add water and wait or nuke containers are okay for emergencies. 

This recipe may help to rekindle your love for oatmeal. 

 

The smallest teaspoon of ghee renders a luxurious and velvety porridge. Ayurvedic cooking prefers cultured ghee (which is sometimes difficult to find and when found, pricier than ‘regular’ ghee.)

 I have both. For this recipe, I use plain old ghee. 

This one’s my favorite. When it’s on sale, buy a couple of them.

 

Bye-bye bland! Cardamom, cinnamon and saffron not only taste gorgeous, but these spices help with your digestion. After eating a bowl of this, you won’t feel like you have a resident squatter in your tummy. 

I like to add a pinch of pure ground vanilla. It's not inexpensive (all vanilla is pricey!) I like this one because it isn't cut with anything:  an ounce of powder from Madagascar.

The only sweetener in this is sweet masala or a simple chopped date or a handful of raisins. The spices are 'sweet'! 

 

MLBH Truc: use your teeth to crack open the end of a cardamom pod (I’m serious.)

 

N.B.If you don’t have saffron, no big deal. Alter writes that you can substitute ground fennel for cinnamon (or you might just add a pinch of ground fennel.) I do love ground fennel. It’s a great spice that is sweet, light and is great for digestion.

I’ve made this with both rolled and steel cut oats, and my preference is steel cut. If you’re going to  use steel cut oats, be prepared for the additions of more water and more time. If you soak the oats overnight (and then drain them before proceeding with the recipe), you will reduce cooking time!) 

It’s best to prepare this with organic oats. If you don’t have organic oats, next time you are  restocking the pantry, consider organic. 

Alter calls for either cow’s or almond milk. I've never used cow's milk and use only almond or oat milk. If you use cow’s milk, I suggest using organic, grass fed whole milk.

 

This recipe is for a (large!) single serving and is easily scaled up. (Ayurveda is anti-leftovers. In an ideal world, a lifestyle with time, it makes sense to eat everything freshly prepared. I have a busy schedule and work early in the morning. I would probably be berated by Ayurvedic practitioners, but I feel no shame. 

Stay warm, cozy, safe and healthy.

 

with warmth and love,

jane

 

  

Oatmeal – Ayurvedic Style

 

Ingredients:

 

1 tsp. ghee

2 cardamom pods, slightly opened at one end

1-inch-long cinnamon stick

1/8 tsp pure vanilla powder

2 (or more, if small or not the highest quality) saffron threads

¼ cup rolled or steel cut oats*(see step 4)

½ cup water

½ cup almond, oat or cow’s milk

1 tsp. sweet masala (follow the link!) or 1 chopped Medjool date or 1 Tbsp. raisins

Procedure:

 

1       In a small saucepan that has a lid, heat the ghee over med-low heat. 

 

2       Add the cardamom pods and cinnamon stick and toast for a minute or less,         until fragrant.

 

3       Add the oats and saffron, and if using the sweet masala, add it now. Stir, coating the oats well with the ghee, allowing the ghee to penetrate and absorb into the grains. Toast for a minute or two.

 

4       Add the water (first) and then the milk. If sweetening with dates or raisins, toss them in now. 

 

         *If using steel cut oats, increase water by ½ cup. You may need to continue to add water as the oats cook until they reach desired tenderness.

 

5       Stir and bring to a boil. Reduce heat to low, partially cover. 

 

6       Cook rolled oats for about 10 minutes. Cook steel cut oats for considerably longer .. 20 to 40 minutes, depending on your heat, your liquid and desired texture. Don’t be afraid to continue to add liquid. You’re the boss. The finished texture will be   very creamy.

 

7       Remove from heat. Remove the cardamom pods and cinnamon stick.

 

8       Inhale, eat, smile, repeat.