VINYASA NEPAL YOGA STUDIO IN KATHMANDU NEPAL
Ayurvedic Menu
BREAKFAST: UPMA
Hearty breakfast with anti-inflammatory benefits to start your morning in a healthy way.
Ingredients:
1 cup semolina
2 tablespoons coconut oil
1 teaspoon black mustard seeds
1 teaspoon cumin seeds
4 curry leaves
1/2 teaspoon turmeric
1 small green chili, finely chopped
1 small onion, chopped
1/4 cup cilantro leaves, chopped (leave a few on the side for garnish)
1/2 teaspoon Himalayan salt
3 cups water
Preparation:
- Roast the semolina while stirring continuously in an iron pan over a medium heat until slightly brown. Keep aside in a bowl to cool.
- Heat a saucepan on medium heat and add the oil, then the mustard and cumin seeds. When the mustard seeds crackle, add the spices.
- Stir in the onion, cilantro and chili and cook until the onion turns a clear color. Add the water and bring to a medium boil.
- Slowly stir in the roasted semolina and let it boil for 1-2 minutes and keep stirring to for a smooth consistency.
- Top with fresh squeezed lime and chopped cilantro leaves.
LUNCH: BAND GOBI
Cabbage is a wonderful vegetable in fighting cancer and can also assist with weight loss.
Ingredients:
1 head of cabbage shredded
3/4 cup of peas
1/2 cup water
2 tablespoons of coconut oil
1 teaspoon ajwan
1 teaspoon turmeric
1 teaspoon cumin seeds
1 teaspoon Himalayan salt
1 teaspoon black mustard seeds
1/4 teaspoon red chili powder
1 teaspoon coriander seeds
4 cloves of garlic, finely chopped
1 tablespoon ginger, finely chopped
1/4 teaspoon garam masala
Preparation:
- Add the oil to a pan and let it heat for 1 minute at medium heat. Add the mustard seeds, coriander seeds, ajwan, ginger an d garlic. Let it cook till the mustard seeds crackle.
- Add the shredded cabbage and mix in. After 2-3 minutes then add the peas and spices.
- Add the water, mix well and cook for 5 minutes. Lower heat to medium and cover.
- Mix intermittently and when water dries out, the cabbage should be cooked.
- Serve with roti or naan.
DINNER: KHICHRI
Basmati rice and mung dal together create a balanced food that is a nourishing protein combination. Great option for dinner as it is easily digestible.
Ingredients:
1 cup basmati rice
1 cup split moong dal
Enough water to fill the pressure cooker 3/4 of the way or 5 cups of water if using a pot
3 teaspoons coconut oil (1 teaspoon for boiling khichri)
1/2 teaspoon turmeric
1 teaspoon cumin seeds
1 teaspoon Himalayan salt
1/4 teaspoon red chili powder
1 medium onion
1 small green chili, finely chopped
4 cloves of garlic, finely chopped
1 tablespoon ginger, finely chopped
1/4 teaspoon garam masala
Preparation:
- Soak rice and dal for 30-60 minutes, drain the water and rinse.
- Fill pressure cooker 3/4 of the way with water and bring to a medium boil. If you don’t have a pressure cooker, boil in a pot with 5 cups of water.
- Bring heat to low and add the rice and dal along with the oil, turmeric, red chili powder and salt. Mix well and seal the cooker. Let it cook on medium heat for about 10 minutes. If using the pot, simmer for 45 minutes continuously stirring and add more water if necessary, for a porridge consistency.
- In a medium pan, add the remaining 2 teaspoons of oil and heat at medium heat. Add the cumin seeds, garlic, onions, ginger and green chili. Cook until onions are clear.
- Add the ingredients from the pan to the rice and dal and mix in the garam masala. Serve with papad and achar.