Summer

  

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What's in your Note?...

• How to keep your cool

 

• Herb in focus

• Delightful recipe

• Walking ritual

• Wellness workshop

How to keep your cool this

summer...

As the summer sun melts away the dampness of spring, the hotter, dryer qualities of 'Pitta' season begin to unfold.
Pitta represents the energetic principles of fire and water which dominate during the summer months. Your Pitta dosha may increase during summer, making you feel the heat.
Here are four simple ways to help you stay cool...

• Keep your meals light and fresh. Try to include a variety of sweet, bitter and astringent tastes which help to soothe Pitta dosha. These can be found in foods such as: 

             Salad greens, cucumber, asparagus, apples, pomegranate, pears and legumes
             Bitter melon, turmeric, leafy greens, cabbage and Aloe Vera juice 
             Rice, grains, milk, fruit and coconut water
             Watermelon, mint tea and fresh coriander are also wonderfully cooling.

• Reduce foods that are spicy, hot, pungent and salty. Foods such as chilli peppers, mustard, tomatoes and eggplant, can increase our internal heat making us feel 'hot under the collar', best used in moderation during summer

• Wear clothes that are light. Garments that are flowing and made of natural fibres such as cotton or silk help to keep us cool by allowing the skin to breathe easily
  
• Choose cool colours. Blue, green, light purple, violet and white soothe and calm the senses  

Ayurveda recommends eating according to your individual dosha. These tips are 
general food tips only.  
   A personal Ayurvedic consultation provides you with a specific diet plan to suit your dosha

Herb in Focus

'Coriander'

the cool herb this summer

Coriander is a wonderfully fragrant herb which you can enjoy in a variety of ways. There are the fresh green leaves straight from the plant, the dried powdered seed, dried leaves, or the dried roasted seeds.
Helpful to all three dosha's, particularly to Pitta dosha, with it's sweet, cooling properties. 

How to use coriander...

• Use it medicinally. Coriander aids your digestion and helps to cool your body down on those blistering hot days
  
• Fresh leaves and dried seeds add a flavorsome punch to all manner of dishes from curries and dips to salads and garnishes
  
• The pulp can be applied to the skin to relieve feelings of heat
  
• Use the dried seeds for steeping in a cool tea on a hot day with fennel seeds and a fresh slice of lemon for an effective digestive aid (1 teaspoon of each of the dried seeds to fill a small teapot)

Grow your own... 

Three green thumbed friends of Ayurvedic Essence have generously shared their tips for successfully growing coriander...

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 'Go hard early. When most people think about Coriander, they think of fresh summer salads. Coriander is actually a winter herb and will readily bolt to seed during the warmer months with a very frustrating harvest. Plant up big during winter and make the most of the warming curries.
Practice a 'cut and come again' technique. Rather than sporadically removing individual leaves from your plant or plants, remove the largest old stems, leaving 3-5 leaves (and buds) at the base. This allows the plant to grow new shoots and leaves with a compact form whilst reducing the ability to bolt or go to seed.  You will easily double your crop from any one plant by using this simple technique' - Damien- arborist

'If you do grow coriander in summer, don't have it in full sun after mid-day because it will bolt to seed faster. After it has flowered - save the little brown seeds that appear for next years crop' - Jacqui - naturopath

'I find that coriander goes to seed very quickly in the cool temperate area where I live. I like to keep a close eye on mine in a well drained pot with plenty of sunshine by the window.  If all else fails I buy my coriander fresh from the markets or Asian grocer. Look for firm stems and flat open leaves. Avoid limp bunches of herbs with leaves that are curled or slimy. If you like a bit of spice and fresh coriander is not available, then Indian Coriander Chutney is a wonderful substitute' 
- Ruth - chef 

Quinoa and Chickpea Burgers
 
with lime and coriander tofu mayonaise

Donna Hay's delicious recipes always inspire me.
I made these tasty Quinoa and Chickpea burgers recently and served them with the lime and coriander tofu mayonaise.   A healthy and nutritious dish full of fresh ingredients.
The chilli in this recipe is very mild tasting and perfectly balances with the coriander.

This recipe is featured with gratitude to the Donna Hay Team. Click here to see more of her lovely recipes and books

Ingredients
Serves 4
1/2 cup (100g) white quinoa
1 cup (250ml) vegetable stock
2 small slices of whole-wheat bread
1 x 400g chickpeas, drained and rinsed
1 egg
1/4 cup coriander leaves
1 tspn ground cumin
1 small red chilli, chopped
sea salt and cracked black pepper
vegetable oil, for brushing
4 small flatbreads
salad greens, sliced avocado and tomato, to serve

Lime and coriander tofu mayonnaise, to serve:-
300g silken tofu,
1/4 cup coriander
1/4 cup lime juice
Place the tofu, lime, coriander, salt and pepper in a blender or food processor and process until smooth. Serve as you would mayonaise. Refrigerate for up to 10 days, or for the shelf-life of the tofu you are using. Makes 1 1/2 cups (375g)

Lunch cooked and ready to eat - delicious!

Method
Place the quinoa and stock in a saucepan and bring to the boil.
Cover, reduce heat to low and cook for 15 minutes or until all the stock has been absorbed. Set aside and cool slightly.
Place the bread in a food processor and process until fine breadcrumbs form. Add the chickpeas, quinoa, egg, coriander, cumin, chilli, salt and pepper and process in short bursts until the mixture is finely chopped. Shape the mixture into 4 patties. Brush the patties with oil and cook in a non-stick frying pan over medium-high heat or until golden. Divide the flatbread between serving plates and top with the lettuce, pattie, avocado and tomato and spoon over the mayonaise.

A daily practice to

 keep you calm...

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As we head towards the end of the year, social engagements and festive celebrations can start to fill our calendars. Here is a great daily practice to keep your sense of calm...

Take a walk around your park, neighbourhood or oval to nurture your mind, body and spirit with your intention on:

• One lap to clear out any mental clutter - letting go of any thoughts or ideas you no longer need or that no longer serve you
  
• One lap with your attention on your physical body, listening and noticing how your body feels
  
• One lap to relax and enjoy nature with your inner sense of calm...

'Interested in learning more about Ayurveda?'

Book now for Summer Wellness

Workshop

Saturday 22nd November 2014  9.30 - 4pm
        $120 pp - includes morning tea and delicious vegetarian lunch

        Naturally Vibrant Healing Centre
        Endeavour Hills 3802

Book here to secure your place

Learn about the timeless healing benefits of Ayurveda and help to build your foundation for  health. Information and booking form can be found here

If you have any questions or comments please click here to email me.