The following recipe uses superfoods which, according to Ayurvedic teachings, can have an especially balancing and strengthening effect, particularly for women going through the menopause. But of course, all Ayurveda enthusiasts should definitely give this recipe a try.
Pumpkin, spinach, apples and grapes balance excess Vata – helpful for restlessness and dryness.
Coconut and cardamom soothe Pitta and can cool the body – helpful for excessive heat.
Sesame and ghee help to strengthen Ojas, the elixir of life in Ayurveda – for greater resilience and stability.
(serves 4)
Millet fritters
Ingredients
100 g millet
2 carrots
3 spring onions
200 ml vegetable stock
4 tbsp mango chutney
50 g sunflower seeds
5–6 sprigs of parsley
1 tsp curry powder
4 tbsp ghee
2 tbsp sesame seeds
Salt, pepper
Preparation
- Bring the millet and vegetable stock to the boil in a covered saucepan and simmer for 15–20 minutes. Then leave to stand in the saucepan for about 15 minutes.
- Trim the spring onions and slice them into fine rings. Peel the carrots and grate them coarsely.
- Toast the sunflower seeds in a frying pan without any fat, leave to stand for 10 minutes, then grind them finely.
- Purée the mango chutney and finely chop the parsley.
- Heat 2 tbsp ghee in a frying pan, gently fry the carrots, then add the curry powder and continue to fry for a further 1–2 minutes. Next, add the spring onions and fry gently for a further 5 minutes or so.
- Fold in the mango chutney and season with salt and pepper. Mix everything together with the millet, then fold in the ground sunflower seeds and chopped parsley.
- Leave the mixture to rest for about 10–15 minutes. Then shape the mixture into patties by hand and sprinkle sesame seeds on both sides. Heat 2 tbsp ghee in a frying pan and fry the patties for about 3 minutes on each side.
Pumpkin curry
Ingredients
400 g pumpkin
1 red onion
2 cloves of garlic
1 chilli
2 tbsp coconut oil
1 tsp grated ginger
1/4 tsp fenugreek seeds
1/2 tsp mustard seeds
1 tsp turmeric
2 tsp curry powder
1 pinch of chilli powder
1/2 tsp salt
1/2 tsp mustard powder
1/2 tsp cumin
300 ml coconut milk
Preparation
- Wash, peel and dice the pumpkin; peel and dice the onions; peel and dice the garlic; dice the chilli.
- Mix the diced pumpkin thoroughly in a bowl with turmeric, curry powder, chilli powder, mustard powder and salt.
- Heat the coconut oil in a saucepan. Sauté the mustard seeds, fenugreek seeds and cumin seeds in it.
- Add the pumpkin and ginger, pour in the coconut milk and cook for approx. 15–20 minutes. Finally, season to taste with salt and pepper.
Spinach in coconut cream sauce
Ingredients
400 g fresh spinach
150 ml coconut milk
1 tsp grated ginger
1 pinch of nutmeg
Salt, pepper
Preparation
Put the coconut milk, ginger and nutmeg into a saucepan and bring to the boil. Then fold in the spinach, allow it to wilt, and season to taste with salt and pepper.
Apple and Grape Chutney
Ingredients
3 apples
150 g grapes
1 shallot
1 chilli
1 tbsp grated ginger
100 ml apple juice
1 cinnamon stick
1 tsp cardamom
1 tsp cloves
1 star anise
1 tsp ghee
2 tbsp raisins
2 tbsp brown sugar
1 pinch of chilli powder
Salt
Preparation
- Peel the apples and cut them into cubes; halve the grapes; dice the shallot; finely dice the chilli.
- Finely grind the cinnamon, cardamom, cloves and star anise together.
Heat the ghee in a frying pan and briefly fry the shallots and chilli. - Add the ground spices, sugar, apples, grapes, raisins and a pinch of chilli powder.
- Deglaze with apple juice, season with a pinch of salt and simmer for 15 minutes.
Bon appetit!