Get through cold, wintry evenings and give a boost to your immunity with these super-easy, hearty recipes from Dr Divya Sharma, author of Doctor Bowl.
RECIPES AND IMAGES FROM CALIFORNIA WALNUTS.
Sweet potato kitchari
Takes 60 mins Serves 4
● 200g yellow mung dal
● 220g basmati rice (you can use brown
rice but soak overnight and allow longer
cooking time)
● 2 tbsp olive oil or butter or ghee
● 2 tsp ground turmeric
● 2 tsp mustard seeds
● 2 tsp minced, peeled fresh ginger
● 1 tsp ground coriander
● 1 tsp ground cumin
● 1½ litres water
● 1 large sweet potato, peeled and cubed
(can use 400g of any squash or root veg)
● Salt and pepper
1. Rinse the mung dal and rice until the water runs clear.
2. Heat the oil or butter/ghee in a large pan. Add all the spices and sauté over a medium heat for 1 min until fragrant.
3. Stir in the mung dal and rice. Add the water, along with the sweet potato. Bring to the boil, then reduce to a simmer, lid on.
4. Cook for at least 40 mins or until the dal and rice are completely soft (easily squashed between finger and thumb), and stir through to mash the sweet potato.
5. Season with salt and pepper, to taste.
LENTIL LOVE!
Lentils are high in prebiotic fibre, which is the type of fibre that “feeds” good bacteria, helping them flourish in your gut microflora. A diet high in fibre has numerous health benefits, including a lower risk of developing bowel cancer. Many people, however, find they are sensitive to pulses as they undergo fast-cooking processes when canned. If this is the case, soaking dried pulses overnight and cooking until very tender is always a better option. Also, eating a single variety at a time can help you discover which ones your body can tolerate, and which ones to avoid.
Tofu ramen
Takes 65 mins Serves 2
● 200g extra-firm tofu, drained
For the marinade:
● 2 tbsp soy sauce
● 1 tsp cornflour
● 2 garlic cloves, crushed
● 2 tsp minced, peeled fresh ginger
For the broth:
● 2 tbsp sesame oil
● 4cm piece of fresh ginger, peeled and finely chopped
● 4 garlic cloves, finely chopped
● 1 red chilli, chopped
● 125g shiitake mushrooms, sliced
● 750ml vegetable stock (or 1 vegetable stock cube)
● 2 tbsp miso paste
● 120g ramen noodles
Toppings:
● 3 spring onions, sliced
● 1 red chilli, sliced
● 1 tsp sesame seeds
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