Healthy Living Recipes
Deb Morgan: As the Executive Chef here at Kripalu and as a teacher of cooking programs, I receive a lot of requests for Kripalu Kitchen recipes. This section of Kripalu Online provides the opportunity to re-create our recipes in the correct proportions (so you won’t have to invite the entire neighborhood over to help eat your creations). This month, we’re sharing some guest favorites—savor the brilliant flavors as they top your spring vegetable choices.
John Bagnulo: The sesame tahini found in the Kripalu House Dressing and Buddha Sauce recipes provides an excellent source of copper—a trace mineral critical for the body’s production of its own antioxidants (which can be more powerful than those we get through our food). Sesame seeds have been used for centuries to help strengthen the liver. Be sure to buy organically grown sesame tahini with the hulls removed by mechanical processing only. It should be stored in the refrigerator and used within four months.
The grape seed oil option in the House Dressing recipe is a good one. Grape seed oil is one of the few foods that has been shown to raise good cholesterol, and its greatest impact on blood lipid levels is when it is used raw or as salad dressing. Purchase unrefined, mechanically pressed grape seed oil.
Thyme, used in the Vegan Gravy recipe, has an incredible antioxidant value, and I encourage people to use generous amounts of this herb whenever they can. Thyme and thyme oil have repeatedly demonstrated phenomenal antioxidant protection to cellular physiology in animal studies.
Kripalu House Dressing
Deb: A guest favorite for years. Enjoy it over your salads or steamed vegetables. This dressing will keep for two weeks in your refrigerator.
Makes approximately 2 cups.
1 cup sunflower oil or grape seed oil
2 tablespoons toasted sesame oil
¼ cup tamari (natural soy sauce)
½ cup lemon juice
⅓ cup sesame tahini
2 cloves garlic
½ tablespoon dry mustard powder
½ teaspoon salt
½ tablespoon chili powder
½ cup water
Combine all ingredients and blend using a standard blender or immersion blender.
Deb: I absolutely love this gravy—it’s rich and satisfying without the heaviness of excess saturated fat. Serve it over baked or whipped potatoes or any grain. It’s also wonderful over broccoli—the kids will love it!
Makes approximately 2½ cups of gravy.
1 small onion, diced
1 tablespoon olive oil
1 teaspoon fresh thyme
½ teaspoon dry basil (other possible herbs are sage, rosemary, and/or marjoram)
2 cups water (or vegetable stock or organic chicken stock)
3 tablespoons brown rice flour (wheat flour can be substituted, but I prefer rice flour as it is gluten free and has a nuttier flavor)
3 tablespoons Bragg’s Liquid Aminos (available in all natural-food stores and in many natural-food sections of supermarkets)
First heat oil in a sauté pan to a medium temperature. Add the diced onions. Stir continuously until onions start to caramelize (become brown). Add the herbs and sauté for one more minute. Add the water or stock and the Bragg’s, and bring to a low boil. In the meantime, combine flour with just enough cold water to create a thick batter consistency. Slowly add the batter into the stock and onions, whisking as you add. The consistency will be thin at first but will slowly thicken with time. When the desired consistency is reached, remove from heat and enjoy. Store any leftovers in the refrigerator. You may need to add a little water or stock when you reheat—be sure to check flavor before serving and add more herbs or Bragg’s if needed.
Deb: Kripalu’s Senior Sous Chef, Simeon Bittman, and I created this staple of our Buddha Bar. Try it on any vegetables or over grains. Unused sauce can be stored for up to five days in the refrigerator; reheat on low, adding water if needed.
Makes approximatlely 4 cups.
½ head medium-sized cauliflower
½ cup sesame tahini
1½ tablespoons umeboshi vinegar (available in natural-food stores)
1½ tablespoons lemon juice
2 scallions chopped small
1¼ cups water or broth from steaming cauliflower
Break cauliflower into large pieces and steam in a steamer basket until soft, about 6 minutes. In a blender or food processor, combine all ingredients and blend until smooth. Reheat if needed.
Recipe source: Deb Morgan, Kripalu Kitchen.
Find more delicious and nutritious recipes in Kripalu Recipes.