November Recipes

By Dr. Anju Sodhi (Bams, ND)

November is a dry and windy month. Most of the leaves from trees are littering the ground, reminding us that is time to let go and rejuvenate. This month, we focus on bringing warm, unctuousness, and calm to this transformative month.

PUMPKIN DAL

Pumpkin contains vitamin C and E, important molecules in strong immune systems. Chana dal provides clean and long-standing protein to make this meal hearty and long-lasting. Spiced with turmeric, an immunomodulator, and spices to improve digestion, this stew-like dish will please everyone in the family.

Ingredients:

  • 1 Cup Chana dal (split garbanzo beans)
  • 3 cups pumpkin (or squash), cut into 1-inch cubes
  • 1 teaspoon Wright Salt™+ more to taste
  • ¼ teaspoon + 1 tablespoon CoCurcumin™
  • 2 tablespoons ghee
  • ½ teaspoon ground cumin
  • ½ teaspoon whole mustard seeds
  • 2 cloves garlic, diced
  • 1-2 green chilies, diced (optional)
  • 1 medium onion finely chopped
  • 1.5 tablespoons ground coriander
  • 1 teaspoon garam masala powder

Directions

  1. Wash the Chana dal by running water over the dal placed in a colander. Then soak the beans in water for 30 minutes. Make sure the water just covers the beans.
  2. In a 5-quart Dutch oven boil 5 cups of water. Add the pumpkin and 1 teaspoon Wright Salt™ to the pot and cook the pumpkin until it is just tender, but not mushy (8-10 minutes). Drain the pumpkin and keep the cooking liquid.
  3. Drain the soaked beans, discarding the soaking liquid. Place the beans with 3 cups of water in a pressure cooker, as well as 1/ teaspoon CoCurcumin™ . Cook for 7-8 minutes (or 3 whistles) on a low flame.
    1. If you don’t have a pressure cooker, place the water and beans in a heavy pot, and boil at medium-high heat for 45 minutes.
  4. Heat a small frying pan on medium-high heat and then add the ghee. Add the cumin and mustard seeds to the hot ghee. Stir constantly until you smell the spices are aromatic, about 30 seconds.
  5. Add the garlic, chilis (if using), and onions to the pan, coating them with the spiced ghee. Add a pinch of salt and sauté for 4-5 minutes.
  6. Add the CoCurcumin™ and coriander powder and cook for another 2 minutes. Remove from heat.
  7. Mix the pumpkin and cooked dahl together. Add the ghee and spices to this pot. Add some of the pumpkin water back into the mixture until a stew-like consistency is reached. Add the garam masala and stir everything together, smashing the beans on the side of the pot.
  8. If desired, serve with cilantro on top and drizzle of ghee.

AMARANTH PILAF

Amarnath is a gluten-free grain that has desirable soluble fiber. It is has a lower glycemic index than rice and because it is has a larger protein to carbohydrate ratio, it takes less amaranth to feel satiated. Considered an ancient whole grain, amaranth provides the balanced heaviness needed to ground us this fall and has a warming property. Furthermore, it carries the flavor of foods served with it. Trikatu is a mix of ginger powder, ground black pepper, and ground long pepper and aids with healthy digestion while giving delicious seasoning.

Ingredients

  • 2 tablespoons ghee, divided
  • ½ cup carrots dices
  • 1 medium onion, chopped (optional)
  • 1 teaspoon chopped ginger root (fresh)
  • 3 cups vegetable broth
  • 1 cup amaranth
  • 1 teaspoon Wright Salt™
  • 1 tablespoon CoCurcumin™
  • ¼ teaspoon trikatu

Directions:

  1. Heat a large pot at medium heat. When warm add the ghee. Stir in the chopped onions and cook for 3 minutes. Once the onions are translucent, cooked the carrots for another 4 minutes.
  2. Add the rest of ingredients to the carrots and onions. Cook on medium-low heat for 20 minutes or until the water is absorbed and the amaranth is tender.
  3. Remove from heat and let stand, still covered, for 15 minutes.
  4. Enjoy with main dishes.

TAPIOCA TIKA

This dish adds some fun to meals while providing the digestive cleansing power of tapioca. Tapioca also helps the immune system by binding toxins and removing them from the digestive system.

Ingredients

  • ¼ cup tapioca pearls, soaked in water
  • 1 cup boiled potatoes
  • ¼ cup ground almonds
  • ¼ teaspoons ground ginger
  • One shallot, dices finely (optional)
  • ¼ teaspoon Wright Salt™
  • 2 tablespoons ghee

Directions:

1. Soak tapioca in just enough water to cover the pearls in a bowl. Soak for 2-4 hours.

2.Preheat the oven to 250 degrees Fahrenheit.

3. Cut the boiled potatoes in small cubes.

4. Add the tapioca and potato into a food processor, then add the rest of the ingredients, except ghee.

5. Once a dough is formed, make small balls or rectangles. Place them on a baking tray greased with ghee. Brush more ghee on the tops and place in the oven. Bake for 15 minutes or until the dough is golden brown.

6. Alternatively: Heat a skilled and add ghee. When the ghee is hot, you can place each small patty and sear for 3 minutes on each side.

7. Enjoy with a tamarind sauce or with yogurt!

GLUTEN-FREE, GRAIN FREE BANANA NUT BREAD

Thanksgiving is right around the corner and we must celebrate gratitude for the health we have and the loved ones near us. This recipe has spices that help digest the big day meal and provide sweetness.

Ingredients:

  • 3 large very ripe bananas (bananas will have large brown spots on the peel and feel a little mushy), making 1 ½ cups
  • 4 large eggs, room temperature
  • 1 tablespoon Maple Syrup
  • 3 dates, ground up into a paste
  • 3 tablespoons almond butter
  • 1 teaspoon vanilla extract
  • ¾ cup coconut flour
  • ¼ teaspoon powdered cardamom
  • 1 teaspoon cinnamon
  • 1/8 teaspoon ground clove
  • ¼ teaspoon ground nutmeg
  • ¾ teaspoon baking soda
  • 1/8 teaspoon kosher salt
  • ¼ cup chopped walnuts (optional)

Directions:

1. Preheat the oven to 350 degrees F. Line a loaf pan or two mini loaf pans with parchment paper. Grease the paper with ghee.

2. Mash the bananas using a stand mixer at medium speed or use a spatula in a large bowl. Whisk the eggs with a fork and add them to the mixer bowl. In a separate bowl, mix maple syrup and date paste together to make homogeneous. Add this mixture to the mixer with almond butter and vanilla.

3. While the wet ingredients are mixing, combine the coconut flour, spices, baking soda, and salt together in a small bowl. Start to sprinkle the mixture into the stand mixer. The mixture should be quite thick. If using walnuts, add to the mixture. Once everything is combined, pour the batter into the prepared loaf pans.

4.Bake for 50-60 minutes. The top will be golden dark brown. To test, insert a toothpick in the middle of the loaf. If the toothpick comes out clean, the bread is done. Remove the bread from the oven and let cool on a wire rack.

5. Enjoy with ghee on top!

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