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Healthy Living Recipes

Deb Morgan: This year we expanded our Buddha Bar to include fare inspired by Ayurveda, including a dahl (spiced bean dish) and a few chutneys, which have proven to be very popular, especially among our School of Ayurveda students. I love pouring the dahl over some basmati rice and then adding a little chutney on the side. Don’t be afraid to make big batches of either as they both will last up to a week in the refrigerator. Enjoy!

Red Lentil Dahl

Serves 4.

1 tablespoons ghee (or oil)
1 teaspoon mustard seeds
2 tablespoon fresh minced ginger
½ tablespoon turmeric
1 teaspoon ground coriander
Pinch asafetida (also known as hing)
1 small onion, diced
1 small carrot, diced
1 cup dry red lentils
1 teaspoon salt
4 cups water or vegetable stock

Heat the ghee in a soup pot. Add the mustard seeds and as soon as they start to pop add the ginger and then the other spices. Sauté one minute. Add the onions and carrots and sauté until they are warmed through, then add the salt and continue to sauté until the onions start to brown. Next add the washed red lentils and stir to coat with spices. Add water or stock and bring to a boil. Reduce heat and simmer until lentils have broken up. Adjust seasonings to taste.

Read Kathie Swift’s nutritional commentary: A Nutritional Smorgasbord

This dish offers a delicious smorgasbord of anti-inflammatory and detoxifying herbs and spices, including ginger, turmeric, coriander, mustard seeds, and asafetida. It also satisfies the hungriest of appetites because it has the sustaining combination of fiber-rich carbohydrates and high-quality protein in the red lentils. It packs in B-vitamins such as thiamin (good for the nervous system), choline (essential for neurological function), and folate (critical for cell replication and the health of our DNA).

Raisin Date Chutney

Makes 2 cups.

1 cup dates
1 cup raisins
1 teaspoon fennel seed
1 teaspoon cumin seed
½ teaspoon coriander seed
1 tablespoon lime juice
1 tablespoon orange juice
1 tablespoon fresh grated ginger
½ teaspoon jalapeno or more (to taste)
½ teaspoon lime zest
½ teaspoon salt

Soak the dates and raisins for 10 minutes while you gather and prepare the spices. In a dry skillet, heat all the spice seeds until they release their fragrance. Be careful not to burn. Then, in a food processor, combine the dates and raisins (drain water first) with all other ingredients and pulse to combine. Keep in a glass jar in the refrigerator for up to one week.

Cilantro Mint Chutney

Makes 1½ cups.

1 bunch cilantro, chopped
¼ cup mint, chopped
3 shoots green onion
¼ teaspoon jalapeno or more (to taste)
3 tablespoons olive oil
1 tablespoons minced ginger
2 tablespoons lime juice
¼ teaspoon salt

Make sure to rinse your cilantro well before chopping. Then combine everything in a food processor and pulse to combine. That’s all there is to it!


Find more delicious and nutritious recipes in Kripalu Recipes.