Easy-To-Digest Spring Recipes

By Dr. Anju Sodhi (Bams, ND)


Easy to digest foods is critical this time of year. The Agni, digestive fire, must be kindled and protected. This dal recipe provides easy to digest protein, functional foods that aid in digestion and is hearty without being heavy.


  • 1 cup yellow lentil (toor dal)
  • ¼ teaspoon green chilis
  • 1 cup whole spinach
  • 2 tablespoons ghee
  • ½ teaspoon fennel seeds
  • 1 teaspoon cumin
  • 1 teaspoon mustard seeds
  • 2 pinches dried red chili flakes (optional)
  • 3 inches of fresh chopped ginger
  • 1 teaspoon CoCurcumin
  • Kosher salt to taste
  • ¼ cup cilantro


1. Soak the dal overnight.

2. In a large saucepan with a thick, heavy bottom bring the dal and green chilies to a boil in 1 quart of water. Cook for 30 minutes to an hour until the beans are completely soft. Mash dal and green chilies together. Add spinach.

3. Heat the ghee in a frying pan and sauté the cumin, mustard, and fennel seeds with dry red chili (if using) and chopped ginger.

4. Add spices and turmeric to the mashed dal. If you prefer a more soup-consistency, add a ½ cup of water or vegetable stock. Adjust salt to taste and simmer for 10 minutes. Add the spinach and let cook for 5 more minutes.

5. Serve hot with any cooked vegetable dish and rice. Garnish with cilantro.


Vata is trying to move things around during the spring. To ensure that healthy amounts of Vata can do its work, saffron is a welcome addition to any food. It boosts mood, settles the stomach, and balances cognitive processing. Furthermore, saffron helps the skin stay healthy by supporting immune function. This rice dish is simple and can be prepped ahead of time for several meals.


  • 1/8 teaspoon saffron (powdered or stems are fine)
  • 2 cups boiling water, divided
  • 2 tablespoons ghee
  • 1 cup basmati rice long-grain white rice
  • 1 teaspoon salt


  1. Place the saffron in a small bowl and add ½ a cup of boiling water to it. Allow it to steep without touching it.
  2. Heat a dutch oven with a heavy bottom at medium high. When warm, add the ghee and allow it to melt. Stir in the rice and salt, and stir until the rice becomes opaque.
  3. Pour in the remaining boiling water as well as the saffron water (it’s okay to leave the saffron in the water).
  4. Reduce the heat to low and cook 20 minutes or until the liquid is fully absorbed. Remove from the heat and allow to sit another 5 minutes without disturbing it. Fluff the rice with a fork and serves Spring Ginger dal!


Despite the season, it is important to eat vegetables and fruits that are grown locally for the season. Asparagus is a vegetable that signals spring and contains vital nutrients that help reduce the Vata and Kapha of winter. Furthermore, the amounts of vitamin A and C in this vegetable promote skin health strengthening the barrior between the ailments of skin and our bodies. Ghee provides moisture from the inside out and brings out the nutrition in our veggies. This very simple recipe added to any meal is quick and delicious.


  • 1 bunch asparagus, washed
  • 2-3 tablespoons ghee, divided
  • ½ a lemon
  • Salt and pepper to taste


  1. Break the bottom part of the asparagus stalk. This usually means that each stock is different in length.
  2. Heat a cast iron pan and medium heat and add the ghee, allowing it to melt
  3. Making an even layer, add the asparagus. They should sizzle on contact. After about 2 minutes, roll the asparagus to brown the other side. Cook another 2 minutes.
  4. Remove the asparagus and place them on a serving dish. Deposit the cooking ghee on the asparagus.
  5. Squeeze the lemon juice onto the vegetables and top with some salt. Enjoy!


Uncooked honey is a Kapha scraping food and warms Vata without aggravating Pitta. Honey provides skin health both topically and internally. This recipe uses the best part of spring fruits and mixes it with honey and nuts, making a family loved dessert that also reduces the toxins of winter.


  • 2 tablespoons ghee
  • 1 medium sweet apple (like gala), sliced into wedges
  • ¼ cup blueberries
  • 1 pear, sliced wedges
  • ¼ cup cherries
  • ¼ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ½ a lemon for juice
  • 1 strand of saffron
  • ¼ tablespoon of raw honey


  1. Combine all the fruits into a small saucepan with the ghee at medium heat.
  2. Once the fruits are coated with ghee, add the cinnamon and nutmeg. Stir to combine. Allow 3 minutes to cook. The fruits should be warm but not mushy.
  3. Add the lemon juice and saffron. Remove from heat.
  4. Once the fruits are in a serving bowl, add the honey.
  5. Enjoy!

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