Author: Veggie Lena

Hello and welcome to my blog: Lena's Kitchen. I am a passionate (not preachy) vegetarian, a wellness coach and certified RSPH Nutrition Coach. I believe true health starts from the inside out! Eating natural foods, herbs and spices can heal our body and nourish us within; what we eat has a profound effect on every aspect of our physical and mental wellbeing. I have created an online course which teaches the 7 steps to wellbeing and a soon-to-launch podcast entitled: InsideOut Wellbeing.

Garlicky Spinach Kitcheri

Garlicky Spinach Kitcheri a healthy meal in one pot – full of protein and the yummy goodness of green veggies

Kitchari is an staple to the Ayurvedic way of life. It is made up of basmati rice and mung dal and known as a one-pot dish. Basmati rice and mung dal together create a balanced food that is a good protein combination and is tridoshic. kitchari can produce balancing effects for the three bodily doshas, it is easy to digest and gives strength and vitality. It nourishes all the tissues of the body.

Benefits of Kitchari

Eliminates toxins from the body tissues.

improve digestion and restore regular bowel movements.

remove heaviness or congestion in the body.

supports weight loss.

improve energy and vitality.

promote overall health and wellness.

Ingredients

1 cup of moong dal
1 cup basmati rice
1 Bag of baby spinach
2 cups of water
2 green chilli
1 red chilli
1 medium onion
1 Tomato
5 garlic cloves
2 inches of fresh Ginger
4 tbs of coriander
1 lemon
1 tbs of ghee
Spices:
1 tsp garlic powder
1 tsp cumin
1 tsp cumin powder
1 tsp of turmeric
11/2 tsp of asafoetida
1tsp of garam Masla
Salt

Method

Wash the moong dal and basmati rice throughly.
Place the mixture in the cooker, add 2 cups of water, 1 tsp of salt and turmeric.
cook in the pressure cooker to 3 whistles.
Once cooked remove the mixture and mix well.
Put the baby spinach in boiling water for 45 seconds and
add a pinch of salt.
Remove the spinach and place in cold water for few seconds.
In a blender place the spinach, 4 tbs of fresh coriander, 2 chopped green chillies, 5 garlic cloves and blend to purée.
In a pan add the following
1 tbs of Ghee
1 tsp cumin
1 tsp asafoetida
1 tsp garlic powder
1 inch of fresh ginger
1 chopped red chilli
Cook for 3 minutes on low heat
Add in a finely chopped onion and cook till the onions are brown.
Add in a chopped tomato
1 tsp cumin powder
1 tsp garam masla
1 tsp coriander
1 tsp salt
Stir well (add a splash of water to avoid the spices from burning) cook well till the tomatoes are mushy.
Now add the spinach purée to the pan stir and cook for 3 mins.
Finally add in the kitchari and stir.
cook for another 5 minutes on low heat.
Add a squeeze of lemon, mix well.

Turmeric Latte

Turmeric Latte with some maple syrup for sweetness. This is a warming drink just before bed, especially on cold nights. It’s also packed with so much goodness for your insides because the curcumin in the turmeric is all kinds of good for you!

I’ve been drinking this since I was little especially to prevent / cure colds in the winter.

Ingredients

300ml Milk (any type)

1/4 tsp Turmeric powder

1tsp maple syrup.

Method In a pan add, 1/4 teaspoon of turmeric and 1tsp of maple syrup to approx 300ml of milk. Bring the milk to boil and pour in to a cup. Try it, if you haven’t and let me know what you think.

Protein Vegan Banana 🍌 Smoothie an old favourite go to! I love this soooo much especially when the 🍌 🍌 🍌 are ripe! 😋

It’s so easy to make, nutritious and you can use any milk you like….💖

Banana is a super food, it gives us a good dose of vitamin B6 and magnesium. Banana helps to replenish electrolytes and contain complex carbs that keeps your gut health on track. Potassium in banana can help flush extra sodium through urine.

1 medium banana contains the following :

• about 100 calories

• 27 grams carbs

• 14 grams sugar

• 88 grams water

• 10 milligrams vitamin C

• 422 milligrams potassium

• 3 grams fibre

Heath benefits of banana shake

• Skin health

• Muscle cramps

• Weight loss

• Hangover

Ingredients

1 fresh banana

2 cups of coconut milk

1 tsp of peanut butter

Method

Just put all the ingredients in the blender and blend until smooth.

What is Veganism?

Veganism is the practice that excludes the use of all dairy and animal products, in the diet.

What to eat on a vegan diet?

◦ Fruits and vegetables.

◦ Legumes such as peas, beans, and lentils.

◦ Nuts and seeds.

◦ Breads, rice, and pasta.

◦ Dairy alternatives milk, yoghurt and cheese

◦ Vegetable oils.

Benefits of vegan Diet?

When it’s done and followed correctly, a vegan diet can help will the following:

◦ Promote weight loss

◦ Promotes Skin Health

◦ Reduce risk of heat disease.

◦ lowering cholesterol

◦ Manage diabetes by lowering A1C levels

When following a vegan diet, you have to make sure you are getting all the important essential nutrients. With a normal diet they are easily found in dairy and meat products. You’ll have to find alternatives to incorporate them into your new vegan lifestyle.

Ways to incorporate essential vitamins and protein into a vegan diet.

Iron: An excellent source of iron is found the the following plant base foods: include leafy green veg ( kale broccoli spinach), black-eyed peas, tofu and dried and fresh fruits.

Protein: Soy products like; (tofu and edamame) are an excellent source of protein as well as chickpeas and lentils.

Vitamin D: Fortified cereals, oat and orange juice are an excellent source. So are vegetables like mushrooms, Spinach, Kale, Okra and Collards. Soybeans and

White beans also high in vitamin D. 10 minutes of sunlight exposure daily can also give a good boost of vitamin D.

Vitamin B12: It can be it can’t be difficult to maintain a good level of vitamin B12 in a vegan diet, as it’s not found in plants. Forfeited fortified cereals, fortified rice and soy drinks are an excellent source of vitamin B12.

Essential fatty acids: To ensure a you’re getting your daily essential fatty acids dose, include whole grains grains and leafy green vegetables into your diet. (kale, spinach and collards). Also try and Snack on a handful of unsalted nuts, like almonds or walnuts.

Ayurveda & Spices.

In Ayurveda, spices are used to ensure that food we eat is fully digested. Use spices liberally when cooking as they will give a boost to the digestive fire. The three Ayurvedic dosha (vata, pitta, and kapha) benefit from different spices.

Spices such as Turmeric Cumin, coriander fennel hing, black pepper cinnamon cardamon: are potent in Ayurveda, as it enhances digestion to avoid digestive’s disorders such as gas and bloating. It also boosts the metabolism and cleanses the am

Sprouted Mung Bean Patties

These yummy patties are made from sprouted mung beans and a great, light alternative to chickpea falafels.

Sprouted mung beans has less calories, with a lot of antioxidants and amino acids. These are some of the health benefits of sprouted mung beans.

Reduces Chronic Disease Risk.

Antioxidants Vitexin and Isovitexin that can help to prevent Heat Stroke.

May lower “Bad” LDL Cholesterol Levels, Reducing Heart Disease Risk.

Ingredients

4 cups of sprouted Ming beans.

I cup of fresh coriander.

2 tsp of cumin.

1 tbsp of olive oil.

1 tsp of baking soda.

Fresh Juice of 1 lemon.

Method

Preheat oven to 350f/175c

Put all the ingredients in a food processor and blitz till the mixture sticks together.

Add in the lemon juice and baking powder and mix throughly.

Place a sheet of baking paper on to over tray.

Start to module the mixture in to small balls and place on tray.

Brush the patties with oils and put them in the preheated oven for 18 minutes or till they they are golden brown and crisp.

Green Detox Smoothie

Health Benefits

Helps with mental clarity and improve focus.

Aid with digestion and metabolic function.

Increase intake of fruit and vegetables.

Promotes weight loss

Improves mood and fights depression

Improves skin health

Increases Hydration

Immunity Support

Lower Risk of Chronic Disease.

Lower Cholesterol.

Ingredients

2 cups spinach
1/2 Apple
1 cup of diced cucumber
Lemon juice
Small piece of ginger.
1 cup of water

Method:

Place all the ingredients in the blender and blitz till smooth.

Uttapam / Thick Pancake

Uttapam is a South Indian dish and usually prepared as a healthy breakfast dish. Uttapam has a thicker consistency compared to a dosa and is made by adding mixed veggies of your choice.

Prep Time: 15 Minutes

Cooking Time: 10Minutes

Serves: 1

Uttapam Recipe

Ingredients

1 cup of Idli Batter

2 finely chopped 🌶

1/2 finely chopped 🧅

1/3 cup mixed 🫑

1/3 cup finely chopped 🍅

1tsp oil

Salt

Directions:

Buy readymade batter from the grocery store. Add salt & water to the batter and mix well.

Heat a large non-stick pan over a medium flame. Sprinkle a few drops of oil on hot pan and spread all around. As this helps to spread the batter and avoids the batter from sticking to the pan.

When the pan is hot, pour 1 laddle of batter in the pan and spread it in a round shape by gently rotating the ladle clock wise.

Then Sprinkle 1 tablespoon of the finely chopped onion, tomato, capsicum and chilli to the batter and slightly press the veggies with a wooden spatula.

Then add a tsp of oil to the edge of the Uttapam and let it cook until bottom surface turns light golden brown. Then flip the uttapam around and cook the other side for a 2/3 minutes or until the bottom surface looks cooked.

Uttapam Is best served hot with coconut chutney.

Vegan Potato curry

Ingredients

3 medium size potatoes

½ cup tomato puree

2 tsb oil

½ cup Chopped coriander leaves.

1 bay leaf

Spices

½ tsp red chili powder

½ tsp cumin (or jeera)

¼ tsp mustard (or rai)

¼ tsp turmeric (or haldi)

Method:

Heat pan and add oil.

Then add bay leave, cumin and mustard.

Sizzle until the seeds begin to crackle.

Add chopped or purée tomato and spices. Stir well and let it cook for 3 minutes.

Now Add in the potatoes and mix well for 2 mins.

Add water to the curry water to partially cover potatoes.

Cover the pan and let it cook until the potatoes are fully cooked. This should take around 20mins.

Taste and Check salt and spice. Add more if needed.

Once cooked, Garnish with coriander leaves.

Banana oat cookies with chocolate chips.

Ingredients:

1 ripe banana

60grams of oats

Handfall of chocolate chips.

Method.

Preheat the oven at 200C

Smash the 🍌 with a fork in bowl.

Add in the oats and mix together.

Sprinkle in a generous sprinkling of chocolate chips and mix again. Take small amount of mixture in hand and form into a small patty and place on tray.

Place the tray In the oven for 15 minutes. Check after 15mins and check if they are done or if you need to keep for another 5 mins