Fall Recipes For September

By Dr. Anju Sodhi (Bams, ND)

As we wind into the fall, vata is on the rise. With school starting, many kids are feeling a little restless and put off. For adults, the changing season reminds us that the relaxation found during the summer is reducing. Sweetness is needed for this recipe; feel free to use either maple syrup OR honey. These recipes will help reduce vata and keep us warm as we watch the changing leaves.

NIGHT TIME MILK FOR FALL

This milk drink will ease vata and allow us to get a good night’s rest. Saffron will help recruit endorphins and reduce the stress of the day. Cardamom will warm the belly for digestion. Ghee will provide enough lubrication to combat the dryness of fall. For those with aversions to dairy, feel free to use oat, almond, or soy milk.

  • 2 dates, chopped finely
  • 4 oz of whole fat milk (or milk substitute)
  • 1 teaspoon maple syrup (optional)
  • 2-5 strings of saffron
  • 1 teaspoon ghee
  • ¼ teaspoon cardamom
  • ¼ teaspoon nutmeg
  • 1/8 teaspoon cinnamon (optional)
  • Honey to taste
  1. Chop the dates finely. This can be done by hand or using a food processor. A trick that helps with this process is to freeze the dates.
  2. Place the milk in a saucepan on medium heat.
  3. Add the maple syrup (if using), saffron, ghee, cardamom, nutmeg, and cinnamon.
  4. Heat the milk until builds a film. Immediately turn off the heat.
  5. If you choose to use honey instead of maple syrup, add the honey to the bottom of the cup. Once the milk is cool enough to sip, add it to the cup and stir.
  6. Enjoy one hour prior to bed.

SOMBAR

This soup dish is sure to warm up the body during fall. Sombar is a comfort soup that is packed with health benefits. Cumin, coriander, and asafetida all aid in digestion improving the digestive fire. CoCurcumin adds delicate flavor and helps with joint aches that can occur during the changing season. Dahl gives clean protein to this meal. Serve with lemon quinoa, recipe below.

  • ¾ cup Toor Dal
  • 2 cups of water
  • 1 tablespoon coriander powder
  • ½ teaspoon cumin powder
  • ¼ teaspoon fenugreek seed powder
  • 1 tablespoon chana dal (Bengal gram)
  • 1 teaspoon urad dal (black gram)
  • 2-3 red dried chilies
  • ½ cup squash, cubed
  • 1 tablespoon tamarind paste
  • ¼ cup cilantro
  • 1 teaspoon Wright Salt
  • ½ teaspoon CoCurcumin
  • 1 large shallot
  • 1 tablespoon ghee
  • 4 curry leaves
  • ½ teaspoon cumin seeds (whole seeds)
  • ½ cup mustard seeds
  • 2 pinches of asafetida
  1. Soak the toor dal in water for an hour before cooking. They can be soaked longer. After soaking, rinse the beans until water runs clear.
  2. Add the toor dal to a pressure cooker with 2 cups of water. Cook on medium heat until the whistle blows two or three times. Stir the dal to loosen any clumps. The dal will be smooth and delicate.
  3. While the dal is cooking, combine the coriander powder, cumin powder, and fenugreek seed powder. Grind the chana and urad dals into a fine powder. Then combine with the coriander mixture and the dried chilies. This is called the sombar powder.
  4. Pour 5 cups of water into a 4-quart pot. Add the squash and cook on medium heat. As the water heats, take ¼ cup of the water into a bowl and mix with the tamarind paste.
  5. Add the somber powder to the pot with the squash. Stir in the tamarind mixture. Cook for 3 to 5 minutes. Add the smooth toor dal and mix well. Bring the pot to a boil. Add more Wright Salt to taste.
  6. Heat another pan with ghee. Add the mustard and cumin seeds when the ghee is hot. When they begin to sizzle in the pan, add curry leaves. Once the leaves are crisp, add asafetida and the sombar powder. Carefully pour the ghee mixture into the pot with the dal. Stir well. Simmer for another 5 minutes.

LEMON QUINOA

Use this recipe as an accompaniment to many dishes.

  • ¼ cup pine nuts
  • 3 curry leaves
  • 1 cup quinoa
  • 2.5 cups water
  • 2 teaspoon Wright Salt
  • Juice of 1 lemon
  1. Heat a cast iron pan. Toast the pine nuts until they just start to brown then remove from heat. Lightly heat the curry leaves for about 1 minute. Then add to the pine nuts.
  2. Wash the quinoa so that the water runs clear. Place the quinoa, salt, curry leaves, and water in a pot and cook until tender, about 15 minutes on medium-high heat. Let rest about 2 minutes before stirring.
  3. Once tender, add the pine nuts and lemon juice.
  4. Enjoy!

AYURVEDIC ENERGY BARS

  • ½ cup almond butter
  • 2 teaspoons CoCurcumin
  • ¼ cup cacao nibs
  • ¼ cup raw gluten-free oats
  • 1-2 teaspoons of honey, depending on preferences
  1. Mix all ingredients together in a bowl.
  2. Take one tablespoon of the mixture and form into a tight ball. Place on a plate or baking sheet.
  3. When all balls are made refrigerate for at least 30 minutes.
  4. Pack for a midday snack or for after a workout!

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