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Brown rice with sunflower seeds and courgette recipe

Brown rice with sunflower seeds and courgette recipe

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  • Recipes
  • Dish type
  • Side dish
  • Vegetable side dishes
  • Courgette side dishes

Wonderful and healthy side dish – brown rice, stir-fried with sunflower seeds and courgette.

Be the first to make this!

IngredientsServes: 4

  • 200g brown rice
  • 1 onion
  • 2 tablespoons butter
  • 70g sunflower seeds
  • 1 courgette
  • 1 bunch basil
  • salt and ground pepper to taste

MethodPrep:30min ›Cook:10min ›Ready in:40min

  1. Cook brown rice in salted water following the directions on the package.
  2. Cut onion into half-rings and fry in butter until translucent.
  3. Add the seeds and cook, stirring constantly, for 2 minutes.
  4. Thinly slice courgette and add, fry till is starts to soften.
  5. Add cooked rice and mix until combined. Add salt and pepper. Add chopped basil.

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Brown rice with sunflower seeds and courgette recipe - Recipes

1 red pepper chopped 1/2 cup roasted peanuts chopped 1/2 cup each of roasted sunflower and pumpkin seeds and sultanas. Dressing: 1/4 cup olive oil 2 tbsp lemon juice 1 tsp grated lemon rind 1 clove garlic crushed 1 tsp fresh ginger 1 tsp honey pinch of salt. Mix and pour over salad
posted by toadfish

Toadfishes Brown Rice Salad

1 cup brown rice
1 3/4 cup water
1/4 cup soya sauce (light if available)
1/2 onion finely chopped

Cook the rice in the water & when cooked & still hot add the soya sauce and finely chopped onions let cool (a couple of hours preferably overnight)

1 red pepper chopped
2 Spring Onions
1/2 cup roasted peanuts chopped ( I leave them whole)
1/2 cup each of roasted sunflower and pumpkin seeds and sultanas.

1/4 cup olive oil
2 tbsp lemon juice
1 tsp grated lemon rind
1 clove garlic crushed
1 tsp fresh ginger
1 tsp honey or Sugar

Mix and pour over salad. Mix well.
I have the dressing in a jar, the nuts etc in a bag and the rice in the fridge and just mix together last minute.

500 g Beetroot, raw, peeled and grated
700 g Carrots, peeled and grated
1 cup Mint leaves, roughly chopped
½ cup Raisins
¼ cup Sunflower seeds, toasted
¼ cup Pumpkin seeds, toasted
½ tsp Salt

2 Tbsp Balsamic vinegar
2 Tbsp Pomegranate molasses
¼ cup Orange juice
¼ cup Olive oil
1 Tbsp Honey

1.To prepare the dressing: place all the dressing ingredients in a jar with a tight fitting lid. Shake well to combine.
2.To prepare the salad: in a large serving bowl, combine the beetroot, carrot, mint, raisins, seeds and salt and mix.
3.Pour over the dressing – toss again when ready to serve

Selenium – Brown Rice Salad with Cottage Cheese, Apple and Sunflower Seeds

Selenium is a trace mineral, which means we only need a small amount of it. However, selenium is an essential component of various enzymes and proteins.

Selenium helps to make DNA and protect against cell damage and infections. It is stored in muscle tissue, although the thyroid gland holds the highest concentration of selenium to assist with thyroid function.

It is estimated that globally one in seven people have low dietary selenium intake, and selenium deficiency has been implicated in a variety of conditions, such as renal disease and obesity.

Some limited research has suggested that increasing selenium intake might help improve mood and reduce anxiety in young adults, as well as potentially helping mood disorders to become more manageable, but more research is needed in this area.

Selenium plays an important role in the health of your immune system. This antioxidant helps lower oxidative stress in the body, which reduces inflammation and supports the immune system.

Some studies have also demonstrated that increased blood levels of selenium are associated with enhanced immune response.

The amount of selenium in foods can vary widely. It depends on the selenium content of the soil in which it is grown, as plants obtain selenium from soil.

The amount of selenium you need is:

Good food sources are:

  • Baked beans,
  • Cottage cheese,
  • Brazil nuts,
  • Brown rice,
  • Sunflower seeds,
  • Bananas

MMU Chefs


This recipe was created by the skilled chefs at Manchester Met, and was cooked and photographed by the fantastic Nikita Star Watkinson, a Registered Associate Nutritionist, who is going to now embarking on a PGCE to become a Food Technology Teacher.


  • 60g brown rice
  • 2tbsp cottage cheese
  • 1 sliced apple
  • Handful of sunflower seeds
  • Juice of half a lemon mixed with 2tbsp olive oil


1. Put the rice in a pan, pour over 120ml of water and bring to the boil. Then reduce the heat to a gentle simmer for 30 minutes. Take off the heat and leave to cool.

2. Toast a handful of sunflower seeds in a medium-hot frying pan.

3. In a bowl, whisk some olive oil & lemon juice with salt & pepper to make a dressing.

4. Add the sliced apple, toasted sunflower seeds and rice to the dressing and mix thoroughly.

5. Add 2 tablespoons of cottage cheese (or as much as you like) and a drizzle of olive oil to serve.

MMU Environment

Sustainability Top Tip

You can use apple cores to use as makeshift bird feeders. Just tie string around the stalk and hang from somewhere. You can spread peanut butter on them and coat in seeds!

Little Recipes from Little People

Hey guys! Today's recipe is an adapted version of two deliciously Ella recipes which taste amazing together!

This serves four!
For the Falafels you will need:
2 cloves of garlic crushed
juice of two lemons
2 tablespoons of olive oil
2 tablespoons of date syrup or honey
2 tablespoons of apple puree ( I used apple sauce)
1 tablespoon ground cumin
1 tablespoon of ground tumeric
1 tablespoon of tahani
2 cans of chickpeas (800g) (I accidentally used one tin and it was basically mush, I had to use oats to thicken it up, use 2!)
65g of pine nuts
sprinkling of brown rice, buckwheat or chickpea flour

For the salad:
100g of green lentils
3 medium corgettes
2 avocados
fresh mint
juice of four limes
handful of sunflower seeds (optional)

First of all start with the falafels. Put all ingredients into a food processor apart from the pine nuts, chickpeas and the flour and blend until mixed.

Now work on the salad. Put the lentils in boiling water and boil for ten minuets. Then simmer for 30 minuets. While this is happening, use a potato peeler to peal the courgettes into thin slices.

A few minuets before the falafel's and lentils are done, chop avocado up into chunks. Then place cooled lentils and lime juice, mint and sunflower seeds in the bowls with them.

Distribute the salad with the falafel's onto plates and you are done!
Hope you enjoy!
Lots of love
Eleanor x


Rice pilaf with lamb sausages is a simple family meal with subtle flavours. Toasted nuts and seeds add great texture and dried fruit provides a nice pop of sweetness.


  • 2 cloves garlic
  • 1 red onion
  • 1/4 cup sunflower seeds (40g)
  • 1/4 cup sliced almonds (25g)
  • 1 Tbsp butter
  • 1 cup brown basmati rice (200g)
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/4 tsp cinnamon
  • 2 tsp chicken stock powder
  • 1 3/4 cups boiling water (440ml)
  • 1/4 cup chopped dried apricots (40g)
  • 1/4 cup sweetened dried cranberries (40g)



  • 1 courgette
  • 1/3 telegraph cucumber
  • 1 red capsicum
  • 1/2 orange
  • 1 Tbsp olive oil
  • 1/2 tsp honey
  • 3 Tbsp chutney
  • 3 Tbsp plain, unsweetened yoghurt (optional)


Crush garlic and dice onion. Place a large non-stick pot on medium heat. Add sunflower seeds and almonds and dry toast until fragrant and lightly golden. Remove from pot and set aside.

Melt butter in the pot, then add garlic and onion and cook for 3-4 minutes, until soft. Stir in rice, cumin, coriander and cinnamon. Cook for 1 minute. Dissolve chicken stock in boiling water and add to pot together with apricots and cranberries. Bring to a rapid simmer, place a lid on the pot and turn heat down to medium low. Leave to cook for 30 minutes.

Preheat oven to 190ºC (375ºF) fan bake. Set a rack over a roasting dish and place sausages on top. Prick each sausage with a fork, then cook for 20 minutes, until browned and cooked through.


Meanwhile, cut courgette into semicircles and dice cucumber and capsicum. Combine in a salad bowl. Squeeze over the juice from the orange half and drizzle over the olive oil and honey. Toss to combine and season to taste with salt and pepper.

Stir together chutney and yoghurt, if using.

Once rice has finished cooking (you can turn the pot on an angle to make sure all the water has been absorbed) remove from heat and leave to rest for 5-10 minutes, then fluff up with a fork. Serve portions of rice sprinkled with sunflower seeds and almonds, with sausages, salad and chutney.

Recipe Notes

WINE MATCH: Go for a Pinot Noir.
GLUTEN-FREE OPTION: Use gluten-free stock powder and gluten-free sausages. Ensure chutney is gluten-free.
INGREDIENT SWAPS / NOTES: If you can’t find brown basmati rice, you can use regular basmati rice. Cooking time will need to be reduced to 15-20 minutes. You could use pork or beef sausages instead of lamb.
USE IT UP: Eat the remaining orange half for dessert!
STORING AND REHEATING: Rice and sausages can be stored together - reheat in the microwave. Toasted nuts and seeds should be stored at room temperature. Add salad as well as nuts and seeds just before serving.

Chickpea Zucchini Burger Recipe Zucchini burgers that are vegan and gluten free – so delicious that even the most die-hard carnivore will fall in love with. Made with zucchini, chickpea, quinoa and herbs and spices. Your new go to zucchini veggie burger. Zucchini burgers were something I tried for the first time in Cambodia of all places. We went to the Friends Restaurant in Phnom Penh which is known for training youths in the hospitality industry to help them find better jobs afterwards. Get My Weekly Meal Plan Plus My FREE GF/DF Avocado Recipes Ebook. Cambodia has a ton of NGO companies and eateries and while in Phnom Penh we tried to seek out as many of the food establishments as possible. The service is good, the food delicious and the cause a worthy one. And so started my love affair with veggie burgers. I was never a big fan of burgers and since I try to eat as little beef as possible a regular hamburger is now completely off the menu for me, but not so for veggie burgers. My roommates in college would cook the pre-made Trader Joe’s veggie burgers but I never tried them. I always thought the concept of a veggie burger very strange, and always thought they were just made with mass amounts of black beans. Turns out that’s not the case. The veggie burger patty we had in Phnom Penh was made with zucchini and chickpeas and the burger was topped with pickled beets, a killer herb mayo, spring mix and caramelized onions. It was lip smacking good. I’m always looking for vegetarian meals to recreate at home and this was a perfect candidate. So though this one is without the beets and caramelized onions I added in some wasabi mayo, edamame hummus, thinly sliced cucumbers, red onions and arugula. A killer combo. Oh and the zucchini burgers are made with quinoa, zucchini, chickpeas and sunflower seeds — talk about mad healthy. You’ll seriously love it. Definitely my new favorite burger right here and these also happen to be vegan and gluten free veggie burgers. And I’m guessing you can freeze the zucchini burgers individually and then reheat them to enjoy this healthy and delicious meal whenever you want. If you don’t have zucchini on hand I have a feeling this would also be incredible with yellow squash or even patty pan squash. What’s your favorite veggie burger? Let me know what you think of my zucchini burgers in the comments below? Exclusive Bonus: Download 25 of my all time favorite vegan and gluten free recipes. If you loved this recipe check out my Quinoa with Pesto Walnuts Avocado Kale Zucchini Recipe and my Quinoa and Zucchini with Asparagus Recipe. For other chickpea centric recipe check out this Vegan Chickpea Recipes Round Up. Chicken and rice

This is a great way of using up leftover chicken from a roast dinner or if you don’t have a roast to hand you can just use a small package of cooked chicken from the supermarket.

Everything in this recipe is a case of using up little bits and pieces from the fridge and embracing the larder for all your spices and a little dried fruit.

I’ve used brown basmati rice, but feel free to use any long grain rice you like.

Toast your seeds in a dry pan for a few minutes till they start to release their wonderful aroma. Doing this makes them far more exciting and tasty and only takes a moment or two.

Mildreds Vegan Cookbook recipes: From butternut squash borek to Thai green congee​

Locals gave it six months, but Mildreds restaurant has far surpassed that after humble beginnings in 1980s Soho, where founder Jane Muir launched it upon an unsuspecting public.

Bringing fresh, inspiring dishes from a variety of culinary styles and cuisines from around the world, Mildreds is now a three-strong family of restaurants across London – Kings Cross, Camden and Dalston – which gave way to its first cookbook in 2015. Now, the team showcase their favourite plant-based recipes with Mildreds Vegan Cookbook.

Behind the book’s recipes are chef Daniel Acevedo and development chef Sarah Wasserman, who are keen to break free of the misconceptions around vegan eating. The book includes reinvented brunch classics, Middle Eastern and Asian-inspired starters, BBQ mains, beautiful bowls and fruit-filled deserts as just some of it’s sections. Here are three must-try recipes from the collection.

Yellow courgette, asparagus and pea shoot salad with red basil oil and cashew cream

This elegant and simple raw salad is all about letting the natural colours and flavours of summer vegetables shine through. If you can’t get yellow courgettes, you can use regular green ones.

2-3 yellow courgettes
12 asparagus spears
Juice of ½ lemon
¼ tsp sea salt flakes
​150g pea shoots
4-6 tbsp cashew cream

30g red basil, tough stems removed
Grated zest and juice of ½ orange
¼ tsp agave syrup
100ml light olive oil
Sea salt flakes


Using a French-style peeler, slice long, thin strips off the courgettes until you reach the seeds, then discard the seedy centre. Remove the tough part of the asparagus by bending each spear at the stalk end and allowing it to snap where the tender part begins. Discard the tough ends (or save them for stock), and cut the tender part into strips as thin as you can manage.

Toss the courgette and asparagus strips with the lemon juice and salt in a bowl, cover with cling film and leave them to stand in the refrigerator for 30 minutes to an hour. To make the red basil oil, simply blitz all the ingredients in a blender, or in a measuring jug with a stick blender, until smooth.

Give the courgettes and asparagus a little squeeze to remove the excess liquid, then toss with the pea shoots and 4 tablespoons of the red basil oil in a large bowl. Put a tablespoon of the cashew cream on each plate and then a small handful of the salad. Drizzle over a little more of the red basil oil to serve.

Butternut squash and pistachio borek

Boreks are Middle Eastern or Turkish pies made with filo pastry and, as most shop-bought filo pastry is vegan, this is a simple starter to make. The sweetness of the roast squash and caramelised onion pairs well with the salty, crunchy nuts. We make the filling quite thin so that the moisture in the squash doesn’t turn the pastry soft. You can use pumpkin instead, though I would stick to a starchier variety, not the wet Halloween-style pumpkin. We serve it with sautéed spinach with golden sultanas and salted pistachios.

700g butternut squash, peeled, deseeded and cut into thin slices or small cubes
2 garlic cloves, finely chopped or grated
6 sprigs of thyme, leaves picked and chopped (1 tbsp)
2 tsp Lebanese seven spice mix
2 tbsp olive oil
1 tbsp blended oil (olive and sunflower or light olive oil)
500g onions, sliced
1 tbsp soft dark brown sugar
60g salted shelled pistachio nuts
40g salted blanched almonds
225g filo pastry, defrosted if frozen
100g vegan margarine, melted
Sautéed spinach with golden sultanas and salted pistachios (to serve, optional)

Preheat the oven to 200C/gas mark 6. Mix the squash with the garlic, thyme, spice mix and olive oil in a large bowl, making sure it is well coated. Spread out on a baking tray and roast for 20-25 minutes until fully cooked.

While the squash is cooking, caramelise the onions. Heat the blended oil in a frying pan, add the onions and cook over a medium heat, stirring occasionally for 10-15 minutes until golden brown. Add the sugar and cook for a further 5-8 minutes or until the onions are dark golden.

Australia's new foodie hub, the Barossa Valley

1 /7 Australia's new foodie hub, the Barossa Valley

Australia's new foodie hub, the Barossa Valley

Australia's new foodie hub, the Barossa Valley

Australia's new foodie hub, the Barossa Valley

Australia's new foodie hub, the Barossa Valley

Australia's new foodie hub, the Barossa Valley

Australia's new foodie hub, the Barossa Valley

Australia's new foodie hub, the Barossa Valley

Put the nuts in a bowl or onto a clean tea towel and use a rolling pin or similar blunt instrument to crush them slightly, then set aside. Remove the roasted squash from the oven once it is done, and reduce the oven temperature slightly to 190C/gas mark 5. Line a baking tray with parchment paper.

Cut the sheets of pastry in half across to make 2 rectangles from each sheet. Keep the rectangles covered in cling film or baking parchment with a damp, clean tea towel over the top. Brush one rectangle with a little melted margarine, then brush another and lay it on top to double the thickness. Place a small amount of the roasted squash, caramelised onion and crushed nuts in the centre of the pastry. Fold in the sides over the filling. Then fold the bottom up over the filling and continue folding the pastry over onto itself to form a closed parcel. You should get around 6 parcels, depending on the size of the pastry sheets.

Place the parcels on the baking tray, brush the tops with the rest of the melted margarine and sprinkle with any remaining nuts. Bake for 25-30 minutes until golden brown. Serve hot with the spinach, if desired.

* Sautéed spinach with golden sultanas and salted pistachios

We love the beautiful colour in this simple Middle Eastern side dish, and it illustrates why we find it baffling that the stems of spinach are often discarded when they are so tender and delicious. If you can’t find golden sultanas, you can use regular sultanas or raisins. You can buy ready-prepared salted shelled pistachios, but if you can’t get hold of them, salting your own is pretty simple.

30g golden sultanas
100ml warm water
Squeeze of lemon juice
500g large leaf spinach with stems
Light olive oil
1 white onion, very thinly sliced
2 garlic cloves, finely sliced
Extra virgin olive oil
60g salted shelled pistachio nuts
Salt and pepper

Soak the sultanas in the measured warm water and lemon juice for 30 minutes to an hour. Wash the spinach thoroughly and drain, then trim the ends of the stems and discard any tough bits. Cut the leaves, including the stems, into 2 or 3 pieces depending on their size.

Heat a splash of light olive oil in a frying pan, add the spinach and sauté over a medium heat for 3-4 minutes, stirring, until it begins to soften. Remove from the pan and drain in a colander. Add a little more oil to the pan, add the onion and garlic and sauté for 5-10 minutes, stirring frequently, until golden. Drain the sultanas and add to the onion, then return the spinach to the pan and warm through over a medium heat. Season to taste with salt and pepper. Finally, toss in the salted pistachios and then serve.

Thai green congee​ with brown rice

Congee is a breakfast dish found throughout Asia, which is usually made with glutinous white rice to achieve a soft porridge, but we love the nutty texture of this fragrant, brown rice version. By all means eat this at breakfast time if you wish, but we see this as a lovely light lunch or dinner dish. The ingredients list for the broth is a little long, but you are essentially making a stock and therefore you can swap most of the vegetables for something similar you need to use up.

The recipe makes a large batch of broth, so you can freeze any extra in zip-seal bags if you want to prepare a smaller quantity of congee by reducing the amount of rice. Equally, we love all the green vegetables piled on top, but you can be selective and use whichever veg you like.

300g short-grain brown rice

Splash of sesame oil
​1 large white onion, roughly chopped
1 large carrot, peeled and roughly chopped
½ large fennel bulb, roughly sliced
2 spring onions, roughly chopped
4 fresh or dried shiitake mushrooms, roughly sliced
½ sheet of nori seaweed
50g fresh root ginger, peeled and sliced, plus 20g peeled and very finely sliced for adding at the end
6 garlic cloves, peeled
100g coriander stems (reserve the tops to garnish)
6 fresh Kaffir lime leaves, roughly sliced
1 lemongrass stalk
1 green chilli, sliced
2 star anise
4 tbsp water
4 tbsp tamari
500ml apple juice
60g palm sugar (or raw coconut sugar, or 40g light muscovado sugar)
6 tbsp Asian sweet tamarind concentrate
Juice of 3 limes

For the broth, heat the sesame oil in a large saucepan, add all the vegetables along with the nori, sliced ginger, garlic, herbs, chilli and star anise and sauté over a medium heat, stirring frequently, until they are starting to soften. Add the measured water, tamari, apple juice, sugar and tamarind and bring to the boil, then simmer until the broth has nearly reduced by half, stirring frequently.

Remove from the heat and add the lime juice and salt to taste, then leave to cool for 30 minutes before straining. Meanwhile, wash the brown rice thoroughly and then drain. Bring a large saucepan of salted water to the boil, add the rice and bring back to the boil, then cover and simmer until nearly cooked (usually around 20 minutes, but check in relation to the cooking time on the packet). It should still have a fair amount of bite. Drain the rice and add to the broth. Cook, uncovered, for about 20 minutes until the rice has fully cooked and the broth has reduced. Stir in the remaining finely sliced ginger.

Splash of blended oil (half sesame and half sunflower)
6 tenderstem broccoli stems, cut into batons
300g Chinese cabbage, sliced
4 pak choi, quartered
100g kale stripped of its stems, chopped
100g shiitake mushrooms, sliced
100g shelled edamame beans
½ fennel bulb, trimmed, cored and sliced
1 courgette, finely sliced
6 spring onions, cut into small batons, plus extra, sliced, to garnish

Lime wedges, to garnish
Seed-weed *

For the vegetables, heat the blended oil in a wok to a high heat, add all the prepared veg and toss a few times, then add a ladleful of hot broth and cook for a couple of minutes until softened but still crunchy. To serve, place a large cup of rice and broth in each bowl and top with the vegetables. Garnish with the sliced spring onions, the reserved coriander tops and a lime wedge. Serve with a side of seed-weed (toasted seeds and seaweed).

We just love this! It’s delicious on stir-fries and salads, not to mention being jam-packed with goodness. You can chop and change the seeds in this recipe according to your preference, but just keep the total quantity to around 200g.

50g sesame seeds
50g pumpkin seeds
50g sunflower seeds
25g hemp seeds
25g chia seeds
2 tbsp agave syrup
4 tsp tamari
4 tsp sesame oil
30g (2 sheets) nori seaweed, chopped and blended in a food processor or chopped by hand into small pieces

Preheat the oven to 170C/gas mark 3½. Mix all the ingredients, except the nori, together in a bowl and then spread out on a baking sheet. Bake for 15 minutes, stirring occasionally.

Add the nori, tossing to mix, and bake for a further 5 minutes. Remove from the oven and leave to cool, then store in a clean, airtight jar or other container in a cool, dry place. It will keep for up to 3 weeks.

‘Mildreds Vegan Cookbook’ by Dan Acevedo. Published by Mitchell Beazley (£25)


Teas can be made with freshly ground herbs and spices, for every day use or as remedy for colds and other ailments. Make your own tea by bringing all ingredients to the boil for 20 minutes. Cool for a few minutes and then strain.

  • Vata tea– equal parts of ginger, cumin and coriander
  • Pitta tea– equal parts of cumin, coriander and fennel
  • Kapha tea– equal parts of ginger, cinnamon and a pinch of clove

Hot milk recipes:

1 cup of milk, 2 tsp. organic almond powder, 2 cardamom pods, 5 strands saffron, pinch of nutmeg.Put all ingredients in a pan and heat till boiling. Allow to cool and add sweetener if desired (honey, jaggery etc). You can also use the following Ayurvedic herbs with milk/ milk substitute for specific disorders:

  • Ashwagandha & Shatavari ­- for stress, nervous disorders, aphrodisiac and general tonic.
  • Date milk– back pain, fatigue, aphrodisiac, general tonic
  • Saffron and almond– proteins, vitamins, energy booster
  • Raisin and fennel– regulates stomach, decreases acidity, for constipation and weak digestion
  • Rose milk– cooling and refreshing, with constipation, excellent for aggravated Pitta dosha

Golden Paste and milk:

1/2 cup Organic Turmeric Powder (whole root), 1 cup water, 1.5 teaspoons black pepper, and 3 tbsp virgin coconut oil

In a stainless steel pot, cook the water, turmeric and black pepper until it forms a thick paste, stirring and cooking for about 7-10 minutes. Remove from heat and add virgin coconut oil, using a whisk to fully mix in the coconut oil. Transfer the Golden Paste into a glass jar with a lid, and store in the refrigerator for up to 2 weeks. Use this paste to make golden milk by adding a teaspoon Golden Paste to 2 cups milk and gently heating Add optional vanilla, date syrup or cinnamon. Next time you think about having a cup of coffee, try some Golden Milk instead. Drinking a cup of Golden Milk every day could keep the doctor away! Golden Paste can also be used in smoothies, to make salad dressings, in curries, or any way your heart desires, and pets love golden paste too! See here for a good summary on the benefits of this spice.

A warming Winter Chai (makes one large cup)

Heat 350ml water with 120ml of organic mil (or almond, rice or soya milk). Add the following spices: 3 black pepper coins (omit if you are feeling too ‘hot’!), 8 green cardamom pods (lightly bashed to open the husks), a small pinch of green fennel seeds, 1 cm cinnamon stick or a good pinch of cinnamon, a good pinch of turmeric, and 3 slices of fresh ginger. Once it comes to a boil, simmer for 20 minutes or until the chai reduces to one large cup. Add a teabag (black, green or roibosh or omit tea altogether) and let it brew for 1-2 minutes. Strain into your cup and sweeten if desired with maple syrup, rice syrup or honey- but only add honey once it has cooled to warm. NB: Cardamon helps neutralise the effects of caffeine tea and turmeric helps decrease the mucous increasing effect of milk, as well as being a marvelous herb for Winter).

After dinner mint tea:

Use a large bunch of fresh mint in a tea pot of hot water, with 1 tsp. sweetener. Leave for 5 minutes then serve.

Digestive Herbal Wine:

1 bottle organic red wine/ non-alcoholic wine. 1 teaspoon each of cinnamon, cardamom, clove, ginger, fennel. ½ teaspoon of cumin, coriander, nutmeg, black pepper. Heat wine to just under boiling, then remove from heat and add herbs. Cover and steep for 10 minutes. Strain herbs (through a cloth if powdered herbs were used) and serve warm.

Lassi (buttermilk)

Aids digestion at end of meal as increases Pitta. Blend 2 cups of water with ½ cup plain yoghurt, skim off the fat that rises to the surface, add 2 pinches of ginger and cumin powder. For Vata types, add a little rock salt for Pitta types a little jaggery for Kapha types a little dried ginger powder and black pepper. Or try:

  • Pachak Lassi: Add 1 inch of fresh ginger, ½ teaspoon cumin seeds/powder, pinch of salt, 1 tablespoon chopped coriander to garnish. Balances all doshas.
  • Spicy Lassi:2 tablespoons sugar, (or less) 1/2 teaspoon fresh, grated ginger or ¼ tsp. Dry ginger, ½ teaspoon ground cardamom. Good for all doshas.
  • Sweet lassi: 2 tablespoons sugar, 1 drop of rosewater.

“Thank you so much for your time and all the inspirational advice and comments. I am quite amazed how swiftly my view on raw/cooked diet changed just after a brief appointment with you. It makes so much sense and intuitively I know (now:-)) it’s right, so I am back to cooking and happily substituting salads for stews:-) I absolutely love the tongue scraper! It makes such a big difference…” (Maria, Glasgow)


I am grateful to Visha Gupta and his wife who gave me Ayurvedic cooking lessons in his Ayurvedic Restaurant in Rishikesh (AyurPak). Do go and visit! Also to Dr Suraj Marda (pictured), who shared family recipes in her home cooking lessons in Pune in 2008.

Watch the video: Τα Γεμιστα Της Πεθερας - Γεμιστα Με Κιμα Και Ρυζι Ευκολα - Συνταγη Για Γεμιστα - Stuffed Vegetables (December 2022).