School of Ayurvedic Diet & Digestion
1. In a medium saucepan, heat the sunflower oil. Sautee the onions in the oil and then add the rice. Continue sauteeing for 30 seconds. Add water and salt. Bring to a boil, reduce to a simmer and cover. Let cook for approximately 45 mintues or until soft.
2. Separately, blend the nettles and remaining ingredients in a blender or food processor.
3. Garnish rice with nettle pesto sauce & serve piping hot!
Hearty StrengthNettles offer a hearty earthiness to this rustic dish. This is a rough, tough plant that brings its strength as a gift for your body. Don't let the prickly nature of the plant fool you - nettles provide a stellar nutritional profile to build stamina. This wildly abundant plant packs more vitamins and nutrients than most give it credit for. Nettle is great when the back-to-school and work activity takes away time for self-care. Adding nettles to your diet offers a delicious way to infuse the body with the strength of the wild. It is also famous as a blood & yang tonic that can be used to fortify your body after menstruation, childbirth, or other blood loss, giving you strength and energy. To increase your rugged strength and build fall immunity, nettles are the way to go.
Get Ready for Winter with Warming WalnutsPreparing for cooler weather is a ritual of sorts. You find the extra blankets in storage, trade your summer tank tops for long sleeves, and browse the market's shelves for familiar comfort foods. Believe it or not, walnut is a great choice to bring home this fall. Walnuts are warm and invigorating. A fireplace warms the hearth around it, and the stones provide long lasting, durable heat through the night. Similarly, walnut creates a long lasting fire within. Rich in healthy fats, walnuts also provide slow burning fuel that keeps your metabolism strong all day long.
Why Eat Whole Grains in the Fall?Brown rice is a hearty addition to your autumn table. But have you ever wondered what makes brown rice brown? In brown rice, the hearty bran layer and the germ is kept intact. The germ is the part of the seed that germinates, and it contains all the vital nutrients and mineral of the seed. The bran contains the fiber. White rice is stripped of both.
A Note on NettlesNettles are rich in fiber and have even been used to make durable clothing! While you may shy away from the idea of using a stinging plant, in many traditional societies it was customary to sting oneself with the nettle plant as a way of relieving the pain and inflammation from conditions such as arthritis. The compounds found in the nettle sting serve to improve circulation and lymph flow in the joints, but you need not sting yourself to enjoy the benefits! Cooking the nettles in a soup provides many of the wonderful qualities of the nettle plant to your body in a deliciously edible way.
Increases These Qualities (Gunas)
Functional Ayurveda helps you assess imbalances through 20 main states (gunas). Aggravating these characteristics weakens your body and causes imbalance. By knowing which states are habitually imbalanced in your body, you will be able to identify and correct imbalances before you get sick. Every state has an opposite which balances it (i.e. hot balances cold). You restore balance by favoring diet and lifestyle choices that increase the opposite state.
The Three Doshas / Body Types
People tend to get sick, over and over again, due to similar causes and habitual imbalances that are unique to the person. Your body type summarizes this tendency, showing you the 'type' of conditions and imbalances that frequently challenge your health & wellness. Using body type, you can also identify remedies likely to improve your strength and resiliency. Your body type identifies physical and mental characteristics as well as your personal strengths and weaknesses. The calculation of your body type is based on your medical history.
The 3 functional body types (doshas), are Catabolic (Vata), Metabolic (Pitta), and Anabolic (Kapha). Catabolic individuals tend to break down body mass into energy. Metabolic individuals tend to burn or use energy. Anabolic individuals tend to store energy as body mass. Catabolic people tend to be easily stimulated, hyperactive, underweight and dry. Metabolic people tend to be rosy-cheeked, easily irritated, focused, driven, and easily inflamed. Anabolic people are heavy, stable and grounded, but if they store too much energy, they could gain weight easily and have congestion.
HAS THE FOLLOWING
OJASOjas is the essence of healthy tissue, immunity, stable energy and happiness. Substances that improve ojas are recommended after lon-term illness, debility, emotional and physical trauma, and even sadness.
RAJASICRajasic foods stimulate desire or nervous energy. Red meat, high protein food, garlic and onions stimulate desire. Rajasic foods include chili peppers, coffee, and anything that stimulates movement.
PRANAPrana is the Sanskrit word for vital life energy, similar to Qi in Chinese Medicine. Many herbs stimulate your energy, or improve the flow of prana through your body. Generally, prana needs to be increased in spring after a sleepy winter.
TYPE Nuts Seeds, Grains
CONTAINS Tree Nuts, Allergens
EARTHResembles earth (prithvi) in quality - heavy, dense, solid, stable, hard.
FIREResembles fire (tejas) in quality - hot, sharp, penetrating, light, dry.
BLANDBland means doesn't have much taste. In Chinese medicine, bland taste refers to afood without little macronutrients, such as cabbage, radish or bok choy.
NUTRIENT Omega 3 Fatty Acids, Carbohydrate, Fats, Insoluble Fiber
COLOR Brown, Green
MUSCLEMuscle tissue (Mamsa Dhatu) includes muscles and ligaments.
RED-BLOODRed blood (Rakta Dhatu) includes red blood cells and blood vessels.
BONEBone tissue (Asthi Dhatu) includes the bones, hair, and nails.
FATFat tissue (Meda Dhatu) includes adipose tissue and sebum (skin oil).
DOWNWARDDownward-moving (Adho Gati Marga) substances move food downward in the GI tract, settle the nervous system, and relax muscles.
INWARDInward moving substances promote introspection, self reflection, stillness, or slow the system down.
WARMS-ABDOMENWarms the muscles and organs of the abdomen, stimulating digestion and metabolism.
|Energy Vitality Strength|
BUILDS-STAMINAPromotes strength, endurance and resistance in the body. Rebuilds weak tissues after a time of depletion.
NUTRITIVEAn herb that is strengthening and nourishing.
TONICA tonic herb strengthens tissue, often restoring healthy function. Tonics usually target a specific organ, tissue, or system ie: brain, muscle or respiratory tonic.
|Heart & Circulation|
BLOOD-TONICAn herb that produces more blood cells in the body or otherwise strengthens blood. Helpful for anemia and other types of deficiency.
VASODILATORA vasodilator is an herb that widens the blood vessels by the relaxation of smooth muscle cells within the vessel walls, thereby increasing circulation systemically or to a local area.
|Liver & Gall Bladder|
CHOLAGOGUECholagogues stimulate the release of bile from the gall bladder for improved digestion.
|Lung and Sinus|
WARMS-CHESTWarms the chest and lungs, clearing mucus and allowing for clear breathing.
|Mind, Stress & Sleep|
GROUNDINGEncourages feelings of stability and heaviness. Makes you feel settled, mentally relaxed. Mildly sedates the nervous system to ease stress. Can bring a spacey or anxious person back to earth.
|Skin Care & Beauty|
DIAPHORETICAn herb that induces sweating, often by dilating blood vessels close to the skin.
|Find Your Symptom|
STRENGTHENS-RESOLVEIncreases determination and courage by reducing stress and building strength.
WARMS-HEADAn herb that increases sensations of heat and warmth in the head.
WARMS-EARSStimulates peripheral circulation to warm extremities, including the ears.
About the AuthorJohn Immel, the founder of Joyful Belly, teaches people how to have a healthy diet and lifestyle with Ayurveda. His approach to Ayurveda exudes a certain ease, which many find enjoyable and insightful. His online course Balance Your Ayurvedic Diet in a Week provides tools for gracefully healing with Ayurveda to thousands. John also directs Joyful Belly's School of Ayurveda , which specializes in digestive tract pathology & Ayurvedic nutrition. John and his wife Natalie recently published Explore Your Hunger: A Guide to Hunger, Appetite & Food.
John's interest in Ayurveda and digestive tract pathology was inspired by a complex digestive disorder acquired from years of international travel, including his public service work in South Asia. John's commitment to the detailed study of digestive disorders reflects his zeal to get down to the roots of the problem. His hope and belief in the capacity of each & every client to improve their quality of life is nothing short of a personal passion. John's creativity in the kitchen and delight in cooking for others comes from his family oriented upbringing. In addition to his certification in Ayurveda, John holds a bachelor's degree in mathematics from Harvard University.
John enjoys sharing Ayurveda within the context of his Catholic roots, and finds Ayurveda gives him an opportunity to participate in the healing mission of the Church. Jesus expressed God's love by feeding and healing the sick. That kindness is the fundamental ministry of Ayurveda as well.
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