Kripalu Recipes = Harvest Lasagna

Kripalu Recipes

After you’ve prepared these recipes and are ready to enjoy your creations, keep in mind five tips for conscious eating. Bon appétit!

Harvest Lasagna

Serves 4–6.

½ pound lasagna noodles
1 large bunch lacinato kale
2 cups grape tomatoes
½ buttercup or kabocha squash or 2 yams
¼ cup extra virgin olive oil
2 cloves garlic
2 tablespoons fresh basil, sliced
2 cups ricotta cheese (preferably organic)
1 organic egg
1 tablespoon dry or 2 tablespoons fresh oregano
8 ounces organic mozzarella, grated
2 tablespoons capers
Salt and pepper as needed

Begin by cooking your lasagna noodles al dente. Rinse to cool. Wash and slice kale very thin, and slice grape tomatoes in half. Peel buttercup squash or yams, and slice into thin pieces. Set oven to 350 degrees. Toss squash or yams with 1 tablespoon olive oil and a pinch of salt and pepper, and lay yams in the lasagna baking dish, roasting until they begin to soften—about 20 minutes—while you prepare the rest of the ingredients. Meanwhile, in a sauté pan, heat 1 tablespoon olive oil and add garlic. Sauté for a few minutes, then add tomatoes, half of the fresh basil, and the kale. Stir to coat kale and tomatoes with oil. Add a ¼ cup water to pan, and cover to steam. Watch kale and continue to sauté until the kale is soft. Turn off heat, add ricotta cheese and an egg, stir to combine, and add the oregano and a pinch each of salt and pepper.

To assemble: Remove squash/yams from baking dish. Add a splash of oil. Place a layer of pasta on the baking dish and cover with half the ricotta mixture. Then layer the squash or yams as the middle layer, followed with half of the mozzarella, the other half of the ricotta mix, then the final layer of noodles. Spread 2 tablespoons olive oil over pasta, and cover with fresh basil and the remaining mozzarella. Top with the capers. Cover and bake in the oven at 350 degrees for 30 minutes; remove foil and bake for 5–10 more minutes, until cheese starts to tan.

Serve with a big yummy salad and enjoy.

Two vegan options:

1. Substitute soft tofu for the ricotta. Just add a splash of rice vinegar and a little salt and pepper to the tofu—skip the egg and either use a vegan cheese alternative for the mozzarella or just eliminate the cheese altogether.
2. Instead of making lasagna, use rombi noodles and make a harvest vegetable primavera. Cut the squash or yams in cubes and roast. Sauté the greens and tomatoes with olive oil, garlic, and basil. When everything is done, just toss it together. I’d also add some nice white beans (navy, cannelini, or baby lima).

Kripalu Recipes - Eggplant Stew and Cucumber Mint Raita

Kripalu Recipes

After you’ve prepared these recipes and are ready to enjoy your creations, keep in mind five tips for conscious eating. Bon appétit!

Eggplant Stew

Serves four.

2 medium peeled eggplants, large diced
1 onion, diced
2 potatoes, diced
1 cup cauliflower florets
1 tomato, medium diced
1 cup coconut milk

1 tablespoon cumin
1 tablespoon turmeric
1 teaspoon coriander
1 teaspoon black mustard seeds
½ teaspoon paprika

Ghee or coconut oil
1 teaspoon salt
Cilantro to garnish

First, cut eggplant into desired size. Toss with salt and allow to sit for a half hour. Then rinse and pat the eggplant dry. In a large sauce pot or sauté pan, heat ghee or oil and toss in spices. Stir and allow to heat for 1 minute; add onions, and stir and sauté until onions begin to sweat. Add eggplant and potatoes (make sure the potatoes are cut smaller than the eggplant). Add ½ cup water and sauté until potatoes begin to soften—then add cauliflower. When the potatoes are soft, add diced tomato and coconut milk. If you would like a wetter consistency, just add more water, stock, or coconut milk. Simmer for 20 minutes, until veggies are soft. Add salt and adjust other seasonings if needed. Garnish with cilantro and enjoy over rice or with nan (Indian bread).

Cucumber Mint Raita

Serves four.

1 cup plain yogurt
½ cucumber, peeled and de-seeded, cut into small cubes
1 tablespoon chopped fresh mint
½ teaspoon salt
½ teaspoon roasted cumin seeds
Pinch black pepper

If you are using a very wet yogurt, you may want to drain it first, using cheesecloth, to remove some of the moisture. Then combine all ingredients and serve garnished with fresh mint leaves.

Kripalu Recipes - Chicken Curry Soup and Chicken Florentine

After you’ve prepared these recipes and are ready to enjoy your creations, keep in mind five tips for conscious eating. Bon appétit!

Deb Howard: For those of us that choose to include chicken in our diets, January, with its cold winds, is a great time for chicken soup. Our dear chef Aggie Zeimek gets credit for perfecting our chicken curry soup, which is a hit here at Kripalu. If you can use a small-farm organic chicken for this recipe—and for any chicken dish you prepare—all the better.

The second chicken dish is a family favorite. Feel free to play around with the recipe, using different greens or adding dried fruit and nuts in the filling. Vegetarians and vegans will enjoy the rice pilaf by itself or sandwiched between two slices of tofu and baked. Just marinate your tofu first in some olive oil, lemon, and salt. May all your meals be yummy!

Chicken Curry Soup

Serves six.

6 cups chicken stock
2 cups chicken meat
½ cup medium diced onions
¼ cup diced celery
¼ cup diced apples (peels optional)
1 teaspoon salt
1 teaspoon curry powder
1 teaspoon turmeric
Pinch cayenne pepper
1 tablespoon agave cactus syrup

For the roux:
2 tablespoons flour
4 teaspoons butter or oil

First make a roux by heating the oil or butter to a medium-low temperature—be careful not to let it smoke. Add flour and continually stir for a few minutes to combine, making sure not to burn the mixture. For this recipe we want a white or blond roux, so stop cooking before the roux turns brown. Set roux aside.

In a soup pot, begin by sautéing the vegetables in the same kind of fat that the roux was made from (butter or oil). Add salt and spices. When the vegetables have begun to sweat, add apples and sauté for one minute. Add roux and stir to combine. Gradually add stock, stirring to prevent lumps. Add chicken pieces and simmer. Finally, add agave and adjust salt content if needed.

Chicken Florentine

Serves four.

2 chicken breasts
Salt and pepper to taste

Stuffing:
2 tablespoons extra virgin olive oil
1 small onion, diced
1 clove garlic
1 tablespoon fresh rosemary, chopped
1 tablespoon lemon juice
1 tablespoon white wine
6 cups raw spinach
1 cup basmati rice (brown or white)

Cook basmati rice in 1½ cups water or stock. Sauté the onions and garlic in the olive oil, deglaze with wine, and set aside. Butterfly chicken breast and pound between parchment or plastic wrap. When rice is done, add the sauté plus the fresh rosemary, lemon juice, and fresh spinach. Stir to wilt spinach. Season the chicken breast with a little salt and pepper. Fill each breast with some rice and roll to seal. You will have some rice left over. Place chicken in a lightly oiled baking pan and spoon a ¼ cup of stock on top. Cover and bake at 350 degrees for 30 minutes or until chicken is cooked through.

For a decadent finish: Remove chicken from pan when done. Degrease remaining liquid and bring to a simmer, stir in a little heavy cream, a splash of white cooking wine, and a little salt and pepper. Simmer to thicken and serve on chicken breast. Garnish with parsley.

Kripalu Recipes = Sun-Dried Tomato Turkey Burgers and Black Bean Burgers

After you’ve prepared these recipes and are ready to enjoy your creations, keep in mind five tips for conscious eating. Bon appétit!

Sun-Dried Tomato Turkey Burgers
Makes four burgers.

1 pound organic ground turkey meat
¼ cup sliced sun-dried tomatoes
2 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
2 tablespoons chopped fresh basil
1 clove garlic, minced
1 shallot, minced
1½ teaspoons Dijon mustard
Pinch salt
Pinch black pepper

Soak sun-dried tomatoes in the olive oil until soft. Drain excess olive oil and save to use for another meal (in a salad or stir-fry). Slice tomatoes into thin strips. Combine ground turkey with rest of ingredients and form into patties. Grill, pan sear, or bake in the oven until done throughout. Enjoy any way you like them.

Black Bean Burgers
Makes four burgers.

1 12-ounce can organic black beans
¾ cup cooked rice
½ cup rolled oats
½-1 red pepper, diced
3-4 scallions, sliced thin
2 tablespoons fresh basil, sliced thin
1 tablespoon extra virgin olive oil
½ tablespoon salt

Drain beans well. Combine half of the beans and rice in a food processor and grind until rice and beans are broken up. Combine with rest of ingredients. Using wet hands, form into patties. Bake on an oiled baking tray for 20 minutes at 350 degrees or until nice and brown on top and firm to the touch. Please don’t try cooking these on a grill as they will stick; they work best in the oven.

Kripalu Recipes - Berkshire Pie

Kripalu Recipes

After you’ve prepared these recipes and are ready to enjoy your creations, keep in mind five tips for conscious eating. Bon appétit!

Berkshire Pie

Preparation time 30 minutes. Baking time 40 minutes. Cooling time 5–10 minutes. Serves 6.

Here is a rich, delightful broccoli and cheddar cheese pie that will warm up everyone on a wintry evening or will be a showstopper at your holiday buffet.

Ingredients
1 recipe Basic Pie Crust

Filling:
2 tablespoons olive oil
4 cups cubed onions (4–5 medium onions)
1½ cups chopped green cabbage
2¼ teaspoons salt
2 teaspoons dried basil
2 teaspoons dried thyme
2 teaspoons dried tarragon
1 teaspoon freshly ground black pepper
2½ cups small broccoli florets
2 cups grated mild cheddar cheese
1½ cups ricotta cheese
½ cup sour cream
¾ cup grated carrots
⅓ cup unbleached white flour

Instructions
Prepare Basic Pie Crust and place in a 9-inch pie pan. Preheat oven to
375º F.

To make the filling: In a large, deep skillet, heat the oil and sauté the onions for 3–5 minutes or until translucent. Add the cabbage, salt, basil, thyme, tarragon, and black pepper and sauté on medium heat for 5–10 minutes. Turn off heat. Add the broccoli, cheddar and ricotta cheeses, sour cream, carrots, and flour, and mix together well.

Pour the mixture into the prepared pie shell and bake for 40 minutes. Let cool for 5–10 minutes. Serve.

Source: The Kripalu Cookbook: Gourmet Vegetarian Recipes by Atma Jo Ann Levitt (Berkshire House Publishers). Available through the Kripalu Shop.

Kripalu Recipes - Scrambled Tofu

Kripalu Recipes

After you’ve prepared these recipes and are ready to enjoy your creations, keep in mind five tips for conscious eating. Bon appétit!

Scrambled Tofu

Serves three to four.

1 pound firm tofu
2 tablespoons extra-virgin olive oil
1 teaspoon curry powder
½ small onion, chopped
2 cups chopped spinach or chard
½ carrot, grated
½ teaspoon oregano
½ teaspoon basil
1 tablespoon tamari

Sauté onion over medium heat in olive oil. Add curry and stir. Rinse tofu and crumble into onions. Combine well. Add remaining ingredients. Simmer until heated through. Serve.

Kripalu Recipes - Poached Eggs over Braised Vegetables

Kripalu Recipes

After you’ve prepared these recipes and are ready to enjoy your creations, keep in mind five tips for conscious eating. Bon appétit!

Poached Eggs over Braised Vegetables

Serves two.

3–4 cups chopped vegetables of your choice: onions, broccoli, spinach, grated carrots, potatoes, and yams all work well
3–4 organic eggs
1 tablespoon fresh herbs (rosemary and thyme recommended)
Pinch of salt and/or pepper
Minced ginger and/or garlic (optional)

Place 1 cup of water and 2 tablespoons of olive oil into a sauté pan. Add minced ginger and/or garlic, if you desire. Add hardest vegetables to be braised, cover, and bring to a medium temperature. Cook until vegetables are tender, and then add broccoli or other softer vegetables. When vegetables are about halfway done, gently crack eggs on top of vegetables and sprinkle with a pinch of salt and fresh herbs. Cover and allow to simmer until eggs reach your desired level of hardness. Add pepper if you like. Serve.

Kripalu Recipes = Millet and Quinoa with Dates and Almonds

Kripalu Recipes

After you’ve prepared these recipes and are ready to enjoy your creations, keep in mind five tips for conscious eating. Bon appétit!

Millet and Quinoa with Dates and Almonds

Serves two.

½ cup millet
½ cup quinoa
4 cups water
½ teaspoon cardamom
Pinch cinnamon
¼ cup chopped dates
¼ cup chopped almonds

Rinse millet and quinoa in a saucepan. Add water and bring to a boil. Reduce heat to a low simmer, add cardamom and dates, and simmer until grains are soft—about 10 minutes. Remove from heat and stir in chopped nuts (roasting optional). Enjoy!

Kripalu Recipes - Cranberry-Mandarin Muffins

Kripalu Recipes

After you’ve prepared these recipes and are ready to enjoy your creations, keep in mind five tips for conscious eating. Bon appétit!

Cranberry Recipe

One of three fruits native to North America*, the cranberry is grown in several states across the country and harvested in the fall most often through the flooding of their beds (thus the cranberry bog). Best of all, the cranberry is chock full of health benefits. Cranberries contain proanthocyanidins, which help prevent the adhesion of bacteria associated with urinary tract infections, and emerging studies also show they help inhibit bacteria associated with gum disease and stomach ulcers. In addition, cranberries contain significant amounts of vitamin C, antioxidants, and other phytonutrients that help optimize your health and protect your body against heart disease, cancer, and other diseases. Toast to your health with a big glass of cranberry juice or enjoy a recipe that takes advantage of the delicious tartness of the cranberry.

*The other two are the blueberry and the Concord grape.

Cranberry-Mandarin Muffins

Preparation time:15 minutes.
Baking time: 30 minutes.
Makes 12 muffins.

Ingredients
2 1/2 cups whole-wheat pastry flour
2 teaspoons baking powder
1/2 teaspoon salt
2/3 cup canned mandarin oranges
2/3 cup fresh orange juice
1/3 cup honey
2/3 cup rice syrup
1/4 cup canola oil
3/4 cup fresh or thawed frozen cranberries

Instructions
Preheat oven to 375° F. In a large bowl, combine the flour, baking powder, and salt. In a separate bowl, mix together the oranges, orange juice, honey, syrup, and oil. Add the wet mixture to the dry mixture and mix together until well blended. Gently fold in the cranberries until well combined.

Fill oiled muffin tins 2/3 full and bake for 30 minutes or until golden brown on top. Cool on a wire rack or serve warm.

Source: The Kripalu Cookbook: Gourmet Vegetarian Recipes by Atma Jo Ann Levitt (Berkshire House Publishers). Available through the Kripalu Shop.

Kripalu Recipes - Apple Crisp

Kripalu Recipes

After you’ve prepared these recipes and are ready to enjoy your creations, keep in mind five tips for conscious eating. Bon appétit!

Apple Crisp

Makes one 9” casserole pan.

Deb Howard: Each fall I love to take the kids apple picking at one of the local orchards; if we arrive on the right day, we stay and watch as the apple press churns out fresh cider for us to take home. In addition to lots of wonderfully fresh apples to eat raw, everyone loves waking up in the morning to the smell of just-made apple crisp. Our guests here at Kripalu love it too, and we’re always sure to include some version of apple crisp on our fall breakfast menu. I’ve given you the basic version here—feel free to embellish it with wild blueberries, fresh peaches, nuts, or whatever strikes your fancy.

Topping
1 cup rolled oats
¹⁄3 cup oat bran
¹⁄3 cup rice or spelt flour
Pinch salt
½ tablespoon cinnamon
½ cup maple syrup
½ cup sunflower oil, grapeseed oil, or Earth Balance

Bottom
3 apples, cored and cut into large dice
¼ cup apple cider
2 tablespoons rice or spelt flour
1 teaspoon cinnamon

Combine all topping ingredients and set aside.

Core and cut apples, and toss with cinnamon and flour. Pour cider into pan, then lay down apples. Spread topping on apples. Cover and bake at 350 degrees for 30 minutes or until apples reach desired softness. Remove cover and bake for another 10 minutes to crisp. Serve topped with fresh yogurt or soymilk.

Kripalu Recipes - Scones

Kripalu Recipes

After you’ve prepared these recipes and are ready to enjoy your creations, keep in mind five tips for conscious eating. Bon appétit!

Scones

Deb: This is a great recipe that can take on many flavors. Try adding candied ginger or your favorite nuts and/or dried fruits. You can even split the batch and make several different kinds.

Makes 12 scones.

Combine:
3 cups flour (unbleached white and/or pastry)
½ cup organic sugar
1¾ cups rolled oats
½ teaspoon salt
2 teaspoon baking powder
1½ cups of your choice of add-in (candied ginger pieces, walnuts, raisins, etc.)

Fork in:
1¾ cups organic palm shortening

Combine:
¹/3 cup soy milk
¹/3 cup maple syrup or agave

Mix wet and dry ingredients together; batter should be stiff. Press dough into desire scone shape, approximately 1½ inches thick. Bake in an oven preheated to 400 degrees for 20–25 minutes until browned. Enjoy.

Kripalu Recipes - Pumpkin Brioche

Kripalu Recipes

After you’ve prepared these recipes and are ready to enjoy your creations, keep in mind five tips for conscious eating. Bon appétit!

Pumpkin Brioche

Allow ½ stick of butter to come to room temperature.

In a small bowl, add:
¹/3 cup warm milk
1 teaspoon cane sugar
1½ teaspoons active dry yeast

Let sit until yeast is activated.

In a mixing bowl fitted with a dough hook (if available), add:
2½ cups unbleached white bread flour
¼ cup organic sugar
½ teaspoon cinnamon
¼ teaspoon ginger
Dash of allspice
Dash of nutmeg

Start mixer on medium speed, and add:
Milk and yeast mixture
2 eggs
¾ cup canned pumpkin

Mix for 10 minutes and then add the unsalted butter and 1/8 teaspoon salt. Place dough in an oiled bowl covered with a damp towel and let rise for two hours at room temperature. Oil a medium loaf pan.

Flatten brioche loaf on a work surface in a rectangular shape. Start at one end and roll the dough like a yoga mat. Place dough in a loaf pan. Let rise until doubled in size. Brush dough with an egg yolk-milk wash.

Place in a heated 400-degree oven for 30 minutes or until the loaf sounds hollow when tapped on the bottom. Enjoy warm with butter or use to make some delicious French toast.

Recipe source: Michael Menard, Head Baker, Kripalu Bakery.

Kripalu Recipes - Oatmeal Bread

Kripalu Recipes

After you’ve prepared these recipes and are ready to enjoy your creations, keep in mind five tips for conscious eating. Bon appétit!

Oatmeal Bread Recipe

Bring energy to your day and health to your body by featuring oats in your daily diet. Why oats? Studies have shown that oats contain beta-glucan (found in soluble fiber) and special antioxidant compounds that help lower cholesterol and prevent cardiovascular disease. Oats contain a large number of flavanoids (a powerful antioxidant), which may help protect against the arterial build-up that is associated with LDL cholesterol. The antioxidant properties of oats may also help reduce the risk for certain types of cancer, similar to the way that fruits and vegetables do. For people with Type II diabetes, research has shown that high-fiber diets, including oats, can help make blood sugar levels easier to manage. And even if you don’t like traditional oatmeal for breakfast, there are plenty of ways to make oats part of an enjoyable and heart-healthy diet—try the Kripalu Cookbook’s oatmeal bread below.

For more information on oats, their health benefits, and ideas on how to incorporate them into your diet, check out The World’s Healthiest Foods.

Oatmeal Bread

Work on your kneading skills and help keep your heart healthy with this nourishing oatmeal bread. The old-fashioned oatmeal adds a sweet flavor and crusty texture.

Preparation time 25 minutes.
Rising time 1½ to 3 hours.
Baking time 45 minutes.
Cooling time 20 to 30 minutes.
Makes 3 loaves.

Ingredients
1 cup rolled oats
4½ cups very warm water
2 teaspoons active dry yeast
⅓ cup unsulphured molasses
2½ cups whole-wheat flour
3 cups unbleached white flour
½ tablespoon salt

Instructions
In a small bowl, combine the oats and 1½ cups of water. Let stand 15 minutes.

In a large bowl, mix together the remaining water, the yeast, and molasses (opt'l) and let stand for 5 minutes. Mix both flours and the salt into the yeast mixture. Add the oat mixture. Let stand for 10 minutes, so the yeast mixture is fully absorbed.

On a lightly floured surface, knead the dough for 10 minutes: Push the dough together into a large mound and use the heels of your hands to push against its whole surface, rhythmically flattening the dough, then forming it back into a mound. Repeat this procedure to lengthen the fibers of gluten, so the dough will be able to rise.

As you knead the dough, it will probably become very sticky or tacky. The stickiness goes away or becomes less prominent as you continue to knead. If it hasn’t changed after 5 minutes, then the dough is too wet, so add a little flour. If it gets too dry as you’re kneading, add a little water.

Finger Test
Lightly press your index finger into the dough.
1. If it springs up slightly, it can rise still more.
2. If nothing happens, it is time to punch down the dough and get ready for the next rise or baking.
3. If the dough falls slightly around your indentation, it has risen too long. Be sure this doesn’t happen on the second rise.

Place the dough in a large, lightly oiled bowl and cover with a clean cloth. Set in a warm, draft-free space (75°–80° F) and let rise for 1 to 2 hours or until doubled in size. Use the finger test (see sidebar) to check the amount of rise.

Return the dough to the lightly floured surface and punch down the dough as you did for the first kneading. Shape the dough into a mound, cover again, and let rise for 30 to 60 minutes. Use the finger test again to check the amount of rise.

Roll out the dough, divide into 3 loaves, and place in oiled loaf pans. Let rise in a warm, draft-free space until the dough has risen ¾–1 inch above the rim of the pans. This usually takes about 20 minutes.

Preheat the oven to 375° F. Bake the loaves for at least 45 minutes. The bread is done when the inside of the loaf is springy and not wet and when the bottoms sound hollow when tapped.

Remove the baked loaves from the pans and let cool for 20 to 30 minutes on a wire rack. Serve immediately or cool completely and wrap tightly in plastic wrap to store.

Source: The Kripalu Cookbook: Gourmet Vegetarian Recipes by Atma Jo Ann Levitt (Berkshire House Publishers). Available through the Kripalu Shop.

Kripalu Recipes - John's Breakfast Smoothie

Kripalu Recipes

After you’ve prepared these recipes and are ready to enjoy your creations, keep in mind five tips for conscious eating. Bon appétit!

John’s Breakfast Smoothie

1 apple, cut into pieces
1 pear, cut into pieces
1 cup frozen blueberries
2 tablespoons hemp protein
4–6 tablespoons raw almond butter

Blend together all ingredients.

John Bagnulo: This is the foundation to my family’s favorite start to the day. It is simple, extremely nutrient dense, can be made with local fruits as well as bananas when we want to include them—and it tastes great! I recommend different versions of this raw breakfast for individuals who need to avoid various types of gluten or are simply not interested in having cereals/grains as part of their breakfast. It offers the body a significant amount of soluble fiber, heart-healthy monounsaturated fat, alpha linolenic acid (omega-3 type), magnesium, potassium, plant protein, and alkalinity. Enjoy!

Kripalu Recipes - Blueberry-Banana Smoothie

Kripalu Recipes

Food gives us nourishment: it feeds our bodies, delights our taste buds, and supports our lives. Eating foods that are good for our bodies can bring us energy and health—not to mention enjoyment!

Each month Kripalu Online highlights one or two recipes from their very own Kripalu kitchen past and present. Each recipe includes information on the health benefits of select ingredients.

After you’ve prepared these recipes and are ready to enjoy your creations, keep in mind five tips for conscious eating. Bon appétit!

Blueberry Recipes

One of the three major fruits native to North America, blueberries exist in two varieties: wild (lowbush) and cultivated (highbush). Blueberries were an essential part of the diet of Native Americans, who believed that the blueberry had magical properties. Perhaps some of the magic comes from plentiful health benefits: blueberries help keep eyesight and memory function healthy; provide a good source of potassium, iron, vitamin C, and dietary fiber; and have the highest antioxidant capacity of any fruit (antioxidants help fight aging, cancer, and heart disease).

Blueberry-Banana Smoothie

Preparation time 5 minutes.
Serves 2–3.

Ingredients
1 cup fresh or frozen blueberries
1 large banana
1½ cups cold milk, rice milk, or soy milk
1 tablespoon pure maple syrup (optional)

Instructions
In a blender or food processor, combine all of the ingredients and blend on medium-high for 30 seconds or until smooth and frothy. Serve immediately.

Variations
For an even cooler smoothie, use a frozen banana. Peel the banana, place in a sealable freezer bag, and freeze for several hours or overnight.
For a crunchy smoothie, add ¼ cup chopped walnuts and blend well.

Source: The Kripalu Cookbook: Gourmet Vegetarian Recipes by Atma Jo Ann Levitt (Berkshire House Publishers). Available through the Kripalu Shop.

Find out more about blueberries:

• "The Best Blueberries on Earth™," The Wild Blueberry Association
• "Blueberries," The World’s Healthiest Foods
• "Blueberries for Health," United States Highbush Blueberry Council
• "Health Benefits: Blueberry Health Benefits Receive Big Praise in Science Studies and Media," Oregon Blueberry Commission

Kripalu Recipes - Carrot Cashew Spread / Carrot, Celery and Apple Juice

Kripalu Recipes

Food gives us nourishment: it feeds our bodies, delights our taste buds, and supports our lives. Eating foods that are good for our bodies can bring us energy and health—not to mention enjoyment!

Each month Kripalu Online highlights one or two recipes from their very own Kripalu kitchen past and present. Each recipe includes information on the health benefits of select ingredients.

After you’ve prepared these recipes and are ready to enjoy your creations, keep in mind five tips for conscious eating. Bon appétit!

Carrot Recipes

Carrot-Cashew Spread
Carrot, Celery, and Apple Juice

Most of us have heard that eating carrots will improve your night vision . . . so what’s the real story on carrots? Besides their sweet taste, carrots contain large amounts of beta-carotene, which provides the distinctive orange color and helps the body create vitamin A. Vitamin A helps maintain healthy vision, especially night vision, and boosts the immune system. Because of work done by the Agricultural Research Service, most of today’s carrots contain up to 75 percent more beta-carotene than those available 25 years ago. Carrots contain certain other carotenoids and phytonutrients that may help prevent cataracts and macular degeneration and reduce the risk of certain types of cancer.

Also a source of disease-fighting flavonoids and a type of fiber that may help lower cholesterol, carrots once grew naturally in a range of colors (red, yellow, and purple); nowadays, they are bred that way for visual appeal and for the health benefits afforded by assorted pigmentation.

Thankfully, carrots are easy to incorporate into your daily diet. Raw carrots make a great snack to crunch on, or try the great Kripalu carrot recipes below.

Carrot-Cashew Spread

Preparation and cooking time 35 minutes.
Cooling time variable.
Makes about 2 cups.

Ingredients
4 cups chopped carrots (approximately 7 medium carrots)
5 cups water
1 tablespoon salt
½ cup unsalted cashews

Instructions
In a large saucepan, combine the carrots and water and bring to a boil. Add the salt. Reduce heat to simmer and cook for about 20 minutes or until very soft. Drain and reserve the cooking water. Let the carrots cool.

In a blender or food processor, blend together the cooled carrots and cashews. (Check the consistency and add up to a ½ cup of the cooking water, if a lighter consistency is desired.) Serve with crackers, pita bread, or crudités.

Carrot, Celery, and Apple Juice

Preparation time 5–10 minutes.
Makes 2 cups juice.

Ingredients
5 medium carrots
3 stalks celery
3 small apples, cored

Instructions
Wash all vegetables and fruits well. (Do not need to peel organic carrots.) Chop and blend all ingredients.

Tips for Juice Making

• Use fresh, organically grown produce to maximize nutrients and minimize pesticides.
• Use a high-quality vegetable and fruit juicer.
• You can increase recipe to any desired amount.

Source: The Kripalu Cookbook: Gourmet Vegetarian Recipes, by Atma Jo Ann Levitt (Berkshire House Publishers). Available through the Kripalu Shop.

Find out more about carrots and their health benefits:

• "Carrots," WholeHealthMD.com
• "Carrots," The World’s Healthiest Foods, The George Mateljan Foundation
• "Carrots With Character," by Erin Peabody, Agricultural Research Service
• "Carrots May Help To Prevent Cancer," by Shereen Jegtvig, About.com’s Guide to Nutrition

Five Tips for Conscious Eating from Kripalu

Five Tips for Conscious Eating

Make eating a truly enjoyable and fully satisfying experience.

Eat When You’re Hungry
We’re used to eating for a variety of reasons that have little to do with physical hunger, such as avoiding stress, pacifying emotions, or overcoming boredom. Make it your goal to recognize true hunger and eat only when you experience its signals.

Relax Briefly Before Eating
The hunger that you experience when tense or upset is not true hunger. It is mentally induced, designed to provide an outlet for nervousness and tension. Take a few moments before a meal to relax and recognize your body’s signals about what and how much to eat.

Eat in a Pleasant Atmosphere
Make the place where you eat attractive and just for eating. Create a relaxing environment by setting a clean, uncluttered table, lighting candles, or putting flowers on the table. At the very least, invite yourself to sit down to eat, rather than eat standing or on the run.

Concentrate on Chewing
Concentrating on chewing helps you to digest your food and to derive the fullest satisfaction from it.

Accept Your Lapses from Conscious Eating
Everyone sometimes eats too much, too little, too quickly, or too absentmindedly. Don’t make it a big deal; respond with humor and understanding, using lapses as learning opportunities to help you move toward your goal of appreciating your food.

"Five Tips for Conscious Eating" is excerpted from The Kripalu Cookbook: Gourmet Vegetarian Recipes, by Atma Jo Ann Levitt (Berkshire House Publishers). Available through the Kripalu Shop.