Omsai Recipes

There is nothing more nourishing and fulfilling than eating with the seasons.

Buying organic from your local growers market and building your meals using the freshest in-season produce creates the perfect base for Ayurvedic cooking. 

The next step is building on this base by adding Ayurvedic medicinal spices to not only improve digestion, energy and boost your immunity, but to create those complex, in-depth flavours that make eating healthy heaven for your taste-buds.

Here are some of the recipes that I get asked for the most at retreats, I hope you enjoy them. 

All my recipes are designed to substitute ingredients for in-season produce, so feel free to experiment.
 

Warm Spiced Quinoa and Buckwheat Porridge

Porridge is incredibly nourishing and grounding and is the perfect meal to start the day as it is gentle, warming and easy to digest. There are many different grains you can make porridge with including whole and steel cut oats, brown rice flakes, semolina, amaranth, millet and barley.  All of these have great health benefits and different textures and lengths of cooking. You may also like to add different toasted nuts and seeds for extra nutrients and texture.

I love the combination of Quinoa and buckwheat together as they hold their texture and are nice and chewy.  Both have very high protein and mineral content and have an alkalising effect on the body as they are considered seeds not grains.

Nourishing Sweet Potato Zucchini And Spinach Dhal

Dhal is a highly regarded meal in Ayurveda due to its gentle and soothing effect on our digestive system. It has been used in India as medicine for thousands of years, being the first food babies are given due to the gentle nourishment it gives to their delicate tummies.  

This is my go to warm nourishing meal when I’m feeling like my digestive system needs a rest and my internal fire needs a boost!

45 MINUTES

1 cup of chana dhal (split chickpeas) soaked overnight
1 cup of pumpkin chopped into little cubes
1 cup of sweet potato chopped into slightly bigger chunks
1 to 2 zucchini sliced into half moons
2 handfuls of baby spinach
Half a bunch of coriander (stems finely chopped and kept separate to leaves)
3 cm piece if ginger grated
Half an onion diced (optional )
Clove of garlic finely chopped (optional)
1 tsp cumin seeds
1 tsp coriander seeds
1 tsp  black mustard seeds
½ tsp fennel seeds
½ tsp fenugreek seeds
6 to 8 fresh or dried curry leaves
2 tblsp of ghee
1 tsp turmeric powder
1 tsp coriander powder
1 tsp cumin powder
½ tsp of asofetida found at Indian spice stores
1 to 2 tsps of good quality salt to taste
Pepper to taste
juice of 1/4 to 1/2 a lemon

METHOD

Rinse soaked chana dhal and add to a saucepan with 3 to 4 cups of water and bring to the boil.

Cook on a simmer until the legumes are nice and tender or at least 30 mins. The legumes should have absorbed most of the water and have become nice and creamy

Add the ghee to a reasonably deep fry pan on a high heat. Once hot add seeds and curry leaves and fry for a few seconds before adding ginger, onion, coriander stems and garlic.

Saute for a few minutes, then turn down the heat a little and add the powdered spices. Continue to cook until the aromas from the spices come up.

Add the pumpkin and sweet potato and stir through all the spices until well coated (a couple of mins). Then add 1/2 cup of water and pop the lid on to simmer for a few mins till root vegetables are tender.

Now add zucchini and continue to cook for another few minutes.

Add the chana dhal into the mix along with the 2 handfuls of spinach, salt and pepper and lemon to taste. 

Keep cooking for a few more minutes to let the flavours mingle together and form a nice creamy texture.The pumpkin should be nice and soft by this time.

Once the dhal is nice and creamy and the vegetables are tender, serve with your favourite grain, perhaps some sauteed greens, a dollop of coconut yoghurt, a few coriander leaves and a squeeze of lemon.

If you find legumes hard to digest then, I recommend starting with split mung dhal or whole mung. These are the gentlest and most easiest legume to digest.

You may also like to experiment with different vegetables in your dhal!
 

Cashew And Coconut Vegetable Curry

This curry is perfect in the colder months as it is deliciously comforting and creamy but without the heaviness of dairy which can be a bit heavy on the digestive system through winter.

It is also very versatile as you may like to change up the vegetables depending on what you may have left in your fridge. I like to always add a nice grounding root vegetable in there and also some vibrant greens like beans and a handful of spinach. 

45 MINUTES

2 tblsp ghee or coconut oil
1 cup of cashews soaked for at least 2 hours
1can of organic coconut cream or handmade
toasted slivered almonds to serve
1 tbsp of grated ginger
1 tsp if cumin seeds
1 tsp of coriander seeds
1 tsp of brown mustard seeds
10 curry leaves fresh or dry
1 tsp of turmeric powder
1 tsp of coriander powder
1 tsp of cumin powder
1/2 tsp of cinnamon powder
1/2 tsp of cardamom powder
1 onion finely chopped(optional)
1 clove of garlic finely chopped (optional)
2 tomatoes chopped
2 cups of  cauliflower  chopped into bite size florets
1 cup of chopped zucchini
1 cup of chopped carrot
1 cup of chopped pumpkin                                                                                                                                                                                                                 1 tsp of good quality mineral salt (depending on your taste preference) and a few cracks of pepper
1 tbsp of coconut sugar
1 tsp of tamarind pulp
1 handful of chopped coriander to serve
1 cup of chopped beans roughly 3cm pieces
Any other vegetables you would like to add

METHOD

Add ghee to large saucepan and heat. Now on medium heat add seeds and curry leaves and sauté for a few seconds till seeds start to pop.
Now add onion, garlic (if using) and ginger and sauté for a couple more minutes before adding chopped tomatoes and spice powders and sauté a little longer till aromas come up but be careful not to burn.
Add pumpkin and carrot and a little water then put lid on to let simmer for a few minutes till veggies soften.
Now add the softer vegetables and simmer for a few more minutes.
In a blender add coconut cream, soaked cashews and half a cup of water then blend till cashews are well blended and nice and creamy.
Add to vegetables and let simmer for a few more minutes adding a little extra water if needed to reach desired consistency.
Add salt and pepper to taste, half of the fresh coriander, coconut  sugar and tamarind pulp and stir through.
Lightly toast slivered almonds in a dry saucepan (be careful not to burn) 
Serve with coconut cardamom basmati rice or wholegrain of choice, fresh coriander and toasted almonds on top

Ayurvedic Spiced Oat and Quinoa Slice

This delicious healthy slice is perfect for morning or afternoon tea and is very versatile.You can add whatever nuts and seeds that you have in your cupboard and substitute oats with quinoa flakes for a gluten free option.

35 MINUTES

1 cup rolled oats
1 cup quinoa flakes
1 cup almond meal
1 cup desiccated coconut
2 tsp ginger powder
1 tsp cardamom powder
2 tsp cinnamon powder
1/2 tsp of salt
250gms of ghee, butter or coconut oil
1 cup coconut sugar or maple syrup
Handful of raisins, sunflower seeds, sesame seeds and pepitas
Handful of dried figs chopped
10 dates chopped
2 tblsp of flaxseed meal
¼ tsp bicarb soda

METHOD

Mix dry ingredients together
Melt ghee in pan
Disolve bicarb in a little hot water then add to ghee mixture until it fizzes up and add maple syrup unless using coconut sugar.
Add to dry ingredients and combine till you have a nice gooey mixture
Line a baking tin and squish mixture in
Bake for around 20-25 mins till golden and cooked through

This delicious healthy slice is perfect for morning or afternoon tea and is very versatile.You can add whatever nuts and seeds that you have in your cupboard and substitute oats with quinoa flakes for a gluten free option.

Ayurvedic ginger and turmeric spiced Chai

Chai has been enjoyed as a daily ritual by families in India for thousands of years! Not only is it my absolute favourite warm drink but it is also an incredible digestive tonic full of medicinal spices that nourish all our five senses!  This recipe can be easily adjusted depending on your personal preference and you may use whatever milk you desire.

15 MINUTES

1 ½ cups of boiled water
1 ½ cups of milk of choice
1 tblsp of grated ginger depending on how spicy you like it to be
1 tsp of grated turmeric
6 green cardamom pods lightly crushed
2 black cardamom pods lightly crushed
5 to 6 cloves
10 black peppercorns
3 star anise
1 cinnamon stick
1 tsp of fennel seeds
½ tsp of ajwain seeds (optional)
1 teabag of choice..i like rooibos at night or if I’m sharing with my son but you may also like dandelion or black tea
2 tsp of rapadura or coconut sugar depending on your personal preference

METHOD

Add all spices to the boiled water and simmer for 5 to 10 mins till the aroma of the spices and ginger are up.
Add 1 tea bag or 2 tsps of your favourite loose leaf tea and milk together and let simmer on low heat for another 5 to 10 mins so the milk reaches a gentle boil
Add sugar depending on personal preference and strain into 2 cups and enjoy!

Sesame Treats

Sesame is highly regarded in Ayurveda for its powerful rejuvenative qualities on Vata dosha. This nourishing seed has long been used for its grounding and warming effects on the body and particularly the nervous system.

Autumn, also known as Vata season, is an especially good time to add Sesame to your daily diet. Incorporate them into tasty treats like these bliss balls, blended into sauces and dressings (tahini dressing), also toasted and sprinkled over roasted or sautéd veggies and grains. 

Makes 12 balls

Ingredients

1/2 cup of white or black sesame seeds

1/2 cup of honey

2 to 3 tablespoons of tahini

1/2 cup of sunflower seeds

1/2 cup almond meal

Tiny pinch of salt

1/2 cup of desiccated coconut

1/2 tsp cardamom 

1/2 tsp cinnamon

1 tsp vanilla bean paste or powder

Handful of chopped dates and figs soaked

Handful of raisins

Method:

Mix all ingredients together to form a nice sticky mixture

Roll into 12 little balls and coat in extra desiccated coconut