1 cup plain yogurt
2 tbsp honey or maple syrup
Pinch of ground cardamom
¼ cup crushed almonds
In a medium bowl, combine rice and yogurt and stir. Add honey or maple syrup and cardamom and mix well. Sprinkle with crushed almonds and serve.
Makes 2 servings.
Stove-top Granola
This recipe is delicious and easy to make, as you do not have to turn on the oven. Serve with fresh fruit and non-dairy yogurt, or with applesauce to reduce Kapha.
1 cup rolled oats
2 cardamom pods, slit at end
2 1-in (5-cm) long cinnamon sticks
• To reduce Pitta: omit
In a large heavy frying pan on medium-low heat, toast oats and walnuts, stirring constantly for 5 minutes. Add sunflower seeds, coconut, cardamom pods, and cinnamon sticks; continue to stir for another 10 minutes. Remove from heat and cool. Once cooled, remove cardamom pods and cinnamon sticks. Add raisins and flax seeds and mix well.
Makes 4 servings.
Porridge with Stewed Berries
This porridge is a great way to get both your fruit and grains. It’s like eating dessert in the morning! It includes your essential omegas, too.
A non-vegan alternative: use organic low-fat milk intead of soy.
1 cup porridge oats
2 cups water
¼ tsp salt
¾ cup mixed berries, frozen
1 tbsp flax seeds
• To reduce Pitta: substitute with hemp oil or omit
1 tsp Agave nectar (or your favorite sweetener)
1 cup soy milk
In a pot on medium heat, combine porridge oats, water, and salt. Bring to a boil then reduce to a simmer. Add berries and cook until done, about 7–10 minutes. Sprinkle with flax seeds, add Agave nectar and milk, and serve.
Makes 1–2 servings.
Sona & Vijay’s Breakfast
My brother Vijay and his wife Sona lived in Germany where they created this lighter version of Bavarian muesli, which is usually prepared with heavy cream. Tasty and full of fiber, this recipe is everything you need to start your day. Make it as soon as you get up and by the time you are ready for breakfast, it will be waiting for you.
1 cup 8-grain cereal
2 tbsp bran
1 tbsp flax seeds, ground
• To reduce Pitta: omit and add 1 tbsp hemp oil just before serving
1 tbsp sunflower seeds
1 tbsp walnuts, roughly crushed
2 cups milk
• To reduce Kapha: use goat’s milk
½ cup fresh berries
In a medium bowl, combine all ingredients except berries and let sit for 20–30 minutes. Just before serving, add berries.
Makes 1–2 servings.
Breakfast Stir Fry
Do you ever wake up in the morning and not want eggs but still want something savory, energizing, and filling, with some protein to carry you through the day? I felt like that one morning and created this. It hit the spot and now it has become a staple for me.
I recommend using tofu that has been marinated in something tasty – you can buy it this way or flavor your own.
1 tsp olive oil
1 tsp toasted sesame oil
½ cup broccoli florets and stems, chopped
½ cup celery, chopped
¼ cup yellow bell peppers, chopped
¼ cup red bell peppers, chopped
¼ cup cashew nuts
• To reduce Kapha and Pitta: omit
Dash of Bragg all-purpose seasoning (or other soy sauce)
Dash of your favorite chili sauce
• To reduce Pitta: omit
Dash of oyster sauce
1 cup medium tofu, cubed (see note)
In a wok or frying pan on medium-high, heat oils. Add all vegetables and cashew nuts, and sauté for a few minutes. Add dashes of all three sauces. Cover with lid to let veggies steam for about 2 minutes. Add tofu and stir to mix well. Cook for another minute. Serve immediately.
Makes 2 servings.
Tofu Scramble
This is a wonderful substitute for scrambled eggs; the tofu absorbs all the flavors, so it’s very tasty. If possible, use frozen, leftover tofu as it easily crumbles. I like to serve this with a glass of almond milk for extra protein and natural oils.
1 tsp ghee
1 tbsp onions, chopped (optional)
1 tbsp fresh cilantro leaves, chopped (or fresh parsley)
¼ cup tomatoes, diced
¼ tsp fresh green chilies, minced
¼ tsp turmeric
Salt to taste
2 cups medium tofu, frozen, thawed and crumbled
1 tsp water
In a medium frying pan on medium heat, melt ghee. Add all ingredients except tofu and water and sauté for 2 minutes. Add tofu and water and sauté for another 2–3 minutes, until most liquid has been absorbed.
Makes 2–4 servings.
Tofu Veggie Breakfast Wrap
A great egg-free vegetarian breakfast that