the yogidetox with Cate Stillman

evolving our vibrant wellnessAyurveda * Anusara Yoga * Living Foods

the emerging packet

Disclaimer and Copyright

The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributor of this booklet. This booklet is not intended as

medical or health advice. We recommend consulting with a licensed health professional before changing your diet.

Except for personal use, no part of tis publication may be reproduced or distributed in any form or by any means, electronic, mechanical, photocopying, or otherwise without prior written permission from

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All rights reserved.

Published by

Yogahealer, L.L.C.5029 N. Highway 33Tetonia, ID 83452

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What next:

Read through this guide to familiarize yourself with emerging options and nourishing strategies.

Make a shopping list of any tools you’ll need to get the job done.

Listen to the Emerging from the Deep audio.

Dear Detoxers & Rejuvenators:

Some of us are in the thick of it and others of us are emerging. Wherever you are in the process, it’s time to revisit your 4 intentions.

For the Fall Yogidetox,what were your:

• physical goals• mental/emotional goals• relationship goals• spiritual goals

Take a moment. Look back at what you wrote down, or write it down now.

Are you on track? Are you in process?Are you complete?

Before emerging from the deep make sure you are complete in your cycle. When we cut a cycle short, we risk many problems. We

are aiming for a complete turn of the wheel; a complete letting go. Only then are we ready to rebuild.

Once we’ve let go of our old habit patterns, we no longer crave that which is less than vibrant.

At that point, we’re ready to begin “dyeing the clean shirt”. This is an old ayurvedic phrase that describes the rejuvenation process that follows a cleanse.

The completion of the cycle is indicated by clarity, a deep hunger for nutrients, and an inner peace.

Take time to evaluate what course is best for you this week.

- Cate

a note from Cate

Your Shift Worksheet

Before Yogidetox During the Deep Now Where you are headed

physical

mental/emotional

relational

spiritual

other

The tissue of your body and the fabric of your consciousness has shifted in this process. Please pour a cup of tea. Sit down. Take a moment to consciously recognize what has changed. We need to own our lessons learned. We need to own our transformation to make it stick. We need to know the triggers of our old patterns, so that we donʼt slide back into them. This process of shifting needs to be made cognizant. Cognition occurs through the process of reflection and writing.

What is changing for you? What is the truth that you now know? Can you take responsibility to live that truth?

How to emerge

Continue eating a simple diet.

Continue allowing space between meals.

Eat mindfully. Sitting down. Not driving. Give thanks. Bless your food. Honor where your food came from. Relax to receive.

Keep sprouting. If you haven’t started sprouting... start sprouting.

Check out the Emerging picks on Youtube for a 7 minute video

on sprouting.

Keep it simple! Don’t introduce too many foods too soon. Take it

slow. See what you really like. Notice what has adverse effects and take note! Don’t blow off your body’s awakened wisdom!

If you crave more protein, first increase spirulina or hemp seeds.

You can also add more fat. Protein is made of amino acids. You get those through greens. Usually, we are craving fat when we think we’re craving protein.

For the first few days try to introduce heavier foods at lunch time, when digestion is strongest. Eat dinner early. Don’t snack after dinner. Skip dinner if you had a big lunch and you’re not hungry. Or just have a bowl of miso soup. Go for salty if you’re craving heavy sweet. The salt will often pacify sweet cravings.

Introduce foods slowly, one at a time. Notice the effect of each food on your body and with your mind. Check in with whether that food produces ama – does it make you feel heavy? Is your tongue coated? Does it have any side effects? Keep your meals well

spaced, and DO NOT SNACK. Snacking easily creates ama. If you’re hungry before your lunch or dinner is ready, have raw vegetables (carrots, celery, radishes). If you have a busy

schedule, cook all of your food in the morning. This will keep you from eating randomly and falling into old patterns.

http://dougirish.com

continued.

If you crave animal flesh, try introducing fish with steamed vegetables (with a sauce or salad dressing), and avoiding starch. This makes it easier to digest. You could also make a pot of chicken soup. Again, have it without starches and just vegetables. If you

crave grains, start with kitchari. Soak the rice and beans overnight. If you crave bread, sprouted grain breads (in the freezer section) are the lightest to integrate. I prefer to make sprouted buckwheat and flax biscuits in my

dehydrator.

In the morning, scrape your tongue. If you have a white coating (ama), eat a slice of ginger with honey and lemon juice before meals. Add more fermented foods

and less heavy foods. Honor your digestive fire by eating at the same time daily and not overeating. Believe it or not, you will have another opportunity to eat in the future.

If you have trouble digesting or absorbing nutrients, mix together the following spice powders, and take 1 tsp. in a few ounces of warm water:

★ ginger★ cumin★ fennel★ coriander.

You can take this spice mixture for before meals or add to food.

What constitutes a meal?As you emerge from your cleanse you might simple crave a meal of apples. This is great. You are becoming more natural, more wild. This is how homo sapiens used to eat. Go with your awakened body and eat those apples

You might notice fresh vegetable juice is all you need at breakfast. Your nutrient absorption is much more efficient now. You will need less food in general the more you cleanse.

Light Liquid Learning Living Foods

Kitchari

Emerging from the Deep

Reintegrate with smoothies and thicker soups. Eventually add chia, and flax seeds. If you’re craving heavier food, incorporate thick stews or kitchari. Eventually, reincorporate fats, such as hemp seeds and avocados. These are the easiest to absorb fats and can be integrated first.

Keep experimenting with your favorite living foods. Notice what % living food feels good day to day. Remember to use spice and warmth on cold days.

If you’re ready to be done cleansing and want to integrate grains, start with the porridges.

Check out soaking and sprouting buckwheat. Buy or borrow a dehydrator and try the flax crackers and buckwheat muffins.

Ease out of kitchari by trying other soups, both living and cooked.

Eat cooked fruit in the morning or fresh juices. Apples are great cooked. Begin to add fermented foods.

You may have a harder time adding in raw foods, with the exception of juice, Use the fermented vegetables. Stick with a clean whole foods diet. Avoid wheat for as long as you can.

notes:herbs, enemas, bodywork, symptoms to track, reading, practices.

Come out slowly. If you notice heaviness, skip dinner and allow your agni to readjust.

If you want to integrate more slowly, receive bodywork and take time for baths and walks.

Tips You’ve had a deep cleanse. Don’t be in a rush to leave it. Let your body complete the cycle before emerging.

When you do start emerging, take time to notice what makes you truly thrive. Be particular. Plan ahead. You will be very sensitive and you don’t want to block your awakened channels.

Have fun exploring the living foods way of life. It’s a totally different way to use your kitchen.

Try sticking with a green smoothie or chia cereal in the morning and a living soup +/or salad for dinner. Have whatever you like for lunch. Encourage other family members to do the same. This is the easiest way to shift a household, as most are gone at lunch time, and digestion is strongest then.

Coming out of kitchari your senses are very awake. Take time to notice what you are truly hungry for. Continue to use kitchari as your stable for any days you want to enjoy the simplicity of a monodiet. I’d recommend a few times a week. Keep your dinners light with cooked soups or stews.

Continue to avoid processed foods and enjoy a diversity of greens and roots.

How to Grow the Good Guys

During the Deep Cleanse you may have cleared out your good bacteria. The best way to replenish good bacteria is to make homemade fermented vegetables. The process takes about an hour to make a few batches, then 3 days to sit out. After that, you’ll have enough fermented veggies to last a month. “More importantly, these “functional foods,” contain probiotics that can be beneficial to your overall health.* Beneficial bacteria in fermented foods help boost your overall nutrition, support digestion, and increase B vitamins, omega-3 fatty acids, digestive enzymes, lactase, and lactic acid.” Dr. Mercola

Watch this 7 minute video with the Pro, Sandor Katz

KefirKefir  preparation  process

1.     First,  make  any  seed  or  nut  milk  with  warm  water.  It  is  best  to  use  plain,  unseasoned  milk  made  with  water  to  begin  the  kefir  process.

2.     Follow  the  instructions  provided  with  the  kefir  started  grains  that  you  purchase.3.     Kefir  may  also  be  made  by  adding  ¼  -­‐  ½  cup  of  previously  made  kefir  to  the  seed  milk.

Although  this  is  an  easy  and  efficient  way  to  make  kefir,  it  is  not  recommended  for  those  with  candida.

You  can  experiment  by  adding  any  of  your  favorite  spices  to  the  finished  kefir,  or  by  addingflavorings  such  as  peppermint  and  vanilla  extracts.  You  may  want  to  sweeten  the  kefir  with  stevia.  In  order  to  preserve  the  integrity  of  the  culture,  do  not  blend  for  more  than  30  seconds.

Warming  Almond  Kefir4  cups  almond  kefir1  tsp  cinnamon1  tsp  ginger  powder

Kefir, which means “feel good” in Turkish, is an

ancient cultured, enzyme-rich food that is easy, economical, and

even fun to make at home. Kefir and yogurt

are both cultured milk products but they contain different types

of probiotics. Yogurt contains transient

beneficial bacteria that help nourish the friendly bacteria that are

already present in your gut, while kefir helps

colonize your intestinal tract, Dr. Mercola explains.

fermented options

Miso

Miso is a mix of fermented grains or beans with salt and koji, a fermented rice starter. Traditional to Japan, it is normally used in soup for breakfast with a seaweed stock. The salty sweet taste of miso pacifies sweet cravings. The salty taste, especially when seaweed is added is deeply grounding for the nervous system and pacifies Vata.

SauerkrautThis simple fermented cabbage is the best place to start when making home made vegetable ferments. Cabbage is quick to grow good probiotic bacteria... faster and more prolific than other vegetables. Simply smashing shredded cabbage with salt and putting it in a jar at room temperature will get you on your way.

Kvass• Kvass is a probiotic drink from Russia make from fermented

grain. Simple to make it tastes like a natural soda. It can also be made with beets.

Kombucha• Easier to find that Kvass, kombocha is readily available and is

another probiotic soda. Made from fermented sugars and black tea, many people make a few gallons of kombucha a week and will have a “Mother” mushroom to get yours started.

Making Sauerkraut is Easy!Sandor Ellix Katz, the creator of this site and the author of Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods (Chelsea Green, 2003) has earned the nickname "Sandorkraut" for his love of sauerkraut. This is Sandorkaut's easy sauerkraut recipe, one of more than 90 ferments included in his book.

Timeframe: 1-4 weeks (or more)

Special Equipment:

• Ceramic crock or food-grade plastic bucket, one-gallon capacity or greater• Plate that fits inside crock or bucket• One-gallon jug filled with water (or a scrubbed and boiled rock)• Cloth cover (like a pillowcase or towel)

Ingredients (for 1 gallon):

• 5 pounds cabbage• 3 tablespoons sea salt

Process:

1. Chop or grate cabbage, finely or coarsely, with or without hearts, however you like it. I love to mix green and red cabbage to end up with bright pink kraut. Place cabbage in a large bowl as you chop it.

2. Sprinkle salt on the cabbage as you go. The salt pulls water out of the cabbage (through osmosis), and this creates the brine in which the cabbage can ferment and sour without rotting. The salt also has the effect of keeping the cabbage crunchy, by inhibiting organisms and enzymes that soften it. 3 tablespoons of salt is a rough guideline for 5 pounds of cabbage. I never measure the salt; I just shake some on after I chop up each cabbage. I use more salt in summer, less in winter.

3. Add other vegetables. Grate carrots for a coleslaw-like kraut. Other vegetables I’ve added include onions, garlic, seaweed, greens, Brussels sprouts, small whole heads of cabbage, turnips, beets, and burdock roots. You can also add fruits (apples, whole or sliced, are classic), and herbs and spices (caraway seeds, dill seeds, celery seeds, and juniper berries are classic, but anything you like will work). Experiment.

4. Mix ingredients together and pack into crock. Pack just a bit into the crock at a time and tamp it down hard using your fists or any (other) sturdy kitchen implement. The tamping packs the kraut tight in the crock and helps force water out of the cabbage.

5. 5. Cover kraut with a plate or some other lid that fits snugly inside the crock. Place a clean weight (a glass jug filled with water) on the cover. This weight is to force water out of the cabbage and then keep the cabbage submerged under the brine. Cover the whole thing with a cloth to keep dust and flies out.

6. Press down on the weight to add pressure to the cabbage and help force water out of it. Continue doing this periodically (as often as you think of it, every few hours), until the brine rises above the cover. This can take up to about 24 hours, as the salt draws water out of the cabbage slowly. Some cabbage, particularly if it is old, simply contains less water. If the brine does not rise above the plate level by the next day, add enough salt water to bring the brine level above the plate. Add about a teaspoon of salt to a cup of water and stir until it’s completely dissolved.

7. Leave the crock to ferment. I generally store the crock in an unobtrusive corner of the kitchen where I won’t forget about it, but where it won’t be in anybody’s way. You could also store it in a cool basement if you want a slower fermentation that will preserve for longer.

8. Check the kraut every day or two. The volume reduces as the fermentation proceeds. Sometimes mold appears on the surface. Many books refer to this mold as “scum,” but I prefer to think of it as a bloom. Skim what you can off of the surface; it will break up and you will probably not be able to remove all of it. Don’t worry about this. It’s just a surface phenomenon, a result of contact with the air. The kraut itself is under the anaerobic protection of the brine. Rinse off the plate and the weight. Taste the kraut. Generally it starts to be tangy after a few days, and the taste gets stronger as time passes. In the cool temperatures of a cellar in winter, kraut can keep improving for months and months. In the summer or in a heated room, its life cycle is more rapid. Eventually it becomes soft and the flavor turns less pleasant.

9. Enjoy. I generally scoop out a bowl- or jarful at a time and keep it in the fridge. I start when the kraut is young and enjoy its evolving flavor over the course of a few weeks. Try the sauerkraut juice that will be left in the bowl after the kraut is eaten. Sauerkraut juice is a rare delicacy and unparalleled digestive tonic. Each time you scoop some kraut out of the crock, you have to repack it carefully. Make sure the kraut is packed tight in the crock, the surface is level, and the cover and weight are clean. Sometimes brine evaporates, so if the kraut is not submerged below brine just add salted water as necessary. Some people preserve kraut by canning and heat-processing it. This can be done; but so much of the power of sauerkraut is its aliveness that I wonder: Why kill it?

10. Develop a rhythm. I try to start a new batch before the previous batch runs out. I remove the remaining kraut from the crock, repack it with fresh salted cabbage, then pour the old kraut and its juices over the new kraut. This gives the new batch a boost with an active culture starter.

the dehydrator

Cate’s Buckwheat Breakfast Biscuits

*You need a dehydrator and a blender or food processor. read through the recipe the night before you want to make it. Soaking required.

2 c. buckwheat groats, soaked or sprouted1/4 c. raw honey2 apples, cored2 tsp. cinnamon1 c. dates, soaked1/2 c. raisins, soakedpinch of salt

Soak 2 c. buckwheat overnight. Soak raisins and dates overnight, almost covered in water. Drain the buckwheat. Drain and save liquid from the dried fruit. Pit the dates. Get out your food processor. Add 1/2 the groats and everything else.  Mix the heck out of it. Then stir in my hand:

1/2 c. freshly ground flax1 chopped apple1/2 c. chopped soaked almonds

You can add the soak water and more flax to stretch the recipe. Shape into pieces of toast. Dehydrate overnight 12-15 hours.Enjoy lightly warmed in toaster with melted coconut butter. Yum!

I love to bake. When I started consciously incorporating living foods, I bought a good dehydrator with a fan. I’ve had a blast. Here are my staples. I make them every week or so, changing the seasonal fruit and varying the spices. I’ve settled on buckwheat biscuits as my go-to pastry of choice. Once I started eating them regularly, muffins from the gourmet bakery didn’t hold their sway over me. We become hooked on living nutrients!

I make my biscuits and my flax bread at the same time. I’ll also make my raw cookies then. If you have a family of four the excalibur 10 tray is the tool of choice. I also use the dehydrator for wild fruit leather. We dump extra smoothies on them and it becomes fruit leather. I find with living foods there is very little food and water waste. There is less food prep and clean up. We are all healthier and spend less time preparing food and more time enjoying being together.

• 1 medium sweet onion

• 2 c. grated sweet potatoes

• 2 apples, cored

• 4 stalks celery

• sea salt to taste

• 1/2 - 1 cup fresh minced herbs (optional-depending on taste)

• 2 cups whole flaxseeds

• 1 tbsp. sea salt or mineral salt

• 1 c. water

Use a food processor and grind all ingredients except flax. Pour into a big bowl. Add a cup of water and salt. Add any of the herbs and spices you’d like to flavor your bread/crackers. Use a coffee mill to grind the flax seeds. Stir in the flax seeds until you have a thick, spreadable batter.

Spread the mixture about 1/8 inch thick on your dehydrator's paraflexx or teflex sheets.

Set your dehydrator to about 110 degrees, and dehydrate for 4-6 hours. Turn the mixture over, score into shapes you desire and dehydrate another 3 - 4 hours. If you like a crispy and crunchy cracker, dehydrate a bit longer. If you want to use it as a wrap for for a sandwich, make sure you take it out while it’s still pliable.

put all ingredients through food processor, mixing all ingredients together very well.

Optional Additions:

•fresh herbs: cilantro, parsley, basil, garlic, etc...

•nuts or seed: whole flax seeds, sunflower seeds, ground almonds.

•sweet spices: cinnamon, cardamom, ginger

•hot spices: cayenne, chili powder, cloves

•try a little and continue to add until you have the flavor you desire!

•sour taste: lime juice, lemon juice, umeboshi, miso paste

Raw flaxseed crackers are an excellent snack on their own, or served with a raw salsa, guacamole, raw hummus or another raw food dip.

Make your own Living Crackers or Bread

living treats

Cate’s Simple Chocolate Truffle

Soak dried fruit overnight:

1 c. raisins1 c. dates

Drain. Add to food processor with:

1/2 c. raw cacao nibs1/2 c. raw cacao powder3 tbsp. coconut butter

Blend it up. Place balls on dehydrator. Dehydrate for 12-20 hours. Roll in cacao or dried coconut. Share !

For those interested a discovering or upgrading YOUR kitchen sadhana, join the yogidetox. You’ll have a support course in connecting your bodies rhythms, your kitchen, and your “spiritual” practices simultaneously.

Raw Chocolate Pudding

Blend in a food processor:2 medium avocados1/3 cup maple syrup or agave1 tsp vanilla extract1/3 cup cacao powder2 Tbsp mesquite powder1/3 cup water or coconut water

Pour into pretty glasses. Decorate with fresh berries. www.choosingraw.com

Chai Spice Mix (yields about 1/3 cup spice mix) Mix all spices together, and store in a glass jar.

2 tbsp. ground ginger 1 tbsp. ground cinnamon 2 tsp. ground cloves 2 1/2 tbsp. ground cardamom

2 tsp. nutmeg 2 tsp. allspice 1/2 tsp. black pepper

Banana Chai Smoothie 1 heaping tsp. chai spice mix (recipe above) 1 1/2 large bananas, frozen (or 2 small) 1/2 c. water2/3 cup almond milk 1 tbsp almond, cashew, or coconut butter (optional!)

Combine all ingredients in a blender and blend till smooth. www.choosingraw.com

Hemp Milk (yields about 4 cups)

1 cup shelled hemp seeds 3 cups filtered water 3-4 tbsp agave nectar 1 tsp vanilla 1 tbsp soy/sunflower lecithin (optional, but it will help keep the texture smooth, which is important since you’re not straining this one)

Blend all ingredients on high till they are very, very smooth. Enjoy! www.choosingraw.com

Cooked Autumnal Dishes

Chicken Stock * Use a crock pot if you have a time issue – you can cook the stock overnight.1 whole free-range chicken or 2-3 pounds of bony chicken parts, such as necks, backs, breastbones and wings4 quarts cold water2 tablespoons vinegar1 large onion, coarsely chopped2 carrots, peeled and coarsely chopped3 celery sticks, coarsely chopped1 bunch parsley

If you are using a whole chicken, cut off the wings and remove the neck, etc from the cavity. Farm-raised, free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels. Cut the chicken parts into several pieces. (If you are using a whole chicken, remove the neck and wings and cut them into several pieces.) Place chicken or chicken pieces in a large stainless steel pot with water, vinegar and all vegetables except parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 6 to 24 hours. The longer you cook the stock, the richer and more flavorful it will be. Add more water if necessary. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.

Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses. (The skin and smaller bones, which will be very

soft, may be given to your dog or cat.) Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer. *Nourishing Traditions, Fallon.

Sautéed parsnips and carrots with honey and rosemary1 tablespoons extra-virgin olive oil2 large carrots , peeled, cut into 3x1/4x1/4-inch sticks2 large parsnips, peeled, halved lengthwise, cored, cut into 3x1/4x1/4-inch sticks1 tablespoon ghee1 tablespoon chopped fresh rosemary1 tablespoon honey (such as heather, chestnut, or wildflower)

Heat oil in large skillet over medium-high heat. Add carrots and parsnips. Sprinkle with salt and pepper. Sauté until vegetables are beginning to brown at edges, about 12 minutes. Add ghee, rosemary, and honey to vegetables. Toss until vegetables are glazed. Season to taste with more salt and pepper, if desired.

Sautéed brussel sprouts with lemon and pecans2 tablespoons coconut oil or ghee1 tablespoon minced leek6 large brussel sprouts (trimmed, leaves separated from cores , cores discarded3/4 cup shelled unsalted natural pecans, lightly toasted1 tablespoons fresh lemon juiceHeat oil in large nonstick skillet over medium-high heat. Add

leek and stir 20 seconds. Add Brussels sprout leaves and pecans, and sauté until leaves begin to soften but are still bright green, about 3 minutes. Drizzle lemon juice over. Season to taste with salt and pepper. Transfer to bowl and serve.

Autumn Sprouted Bean Minestrone2 tablespoons canola or other vegetable oil1 cup chopped leeks1 garlic cloves, minced or pressed2 cups peeled and cubed winter squash (acorn, delicata, or butternut)2 celery stalks, diced1/2 cup peeled and diced carrots1 cup cubed sweet potatoes1 teaspoon dried oregano1 teaspoons salt1/4 teaspoon ground black pepper6 cups water with 2 veggie cube, or stock2 cups chopped kale1 cup sprouted mung beans, lentils, or garbanzo beans

Warm the oil in a large soup pot on medium heat. Add the leek and garlic, and sauté for 5 minutes. Add the squash, celery, carrots, sweet potatoes, oregano, salt, pepper, and water and cook for 10 minutes or until the potatoes are almost done. Add the kale and beans and simmer for another 5 to 7 minutes, until the kale is tender and the beans are hot.

Cooked Autumnal Dishes

Root Vegetable Purée

1 medium turnip, peeled and cut into 2-inch pieces1 small carrot, peeled and cut into 2-inch pieces1 small parsnip, peeled and cut into 2-inch pieces1 small sweet potato, peeled and cut into small chunks1 to 3 tablespoons unsalted butter or ghee, at room temperature (or use vegetable broth for less fat)3 tbsp. veggie broth, almond milk or rice milkFreshly ground black pepper

In a medium saucepan, combine the turnips, carrots, parsnip, sweet potato, and rutabaga, add a good pinch of salt, and cover by 2 inches with water. Bring to a boil, then reduce to a simmer and cook until the vegetables are tender, 30 to 40 minutes. Drain the vegetables and then return them to the saucepan to dry out over medium heat for 2 minutes. Transfer the vegetables to a food mill and puree. Add the ghee and salt and pepper to taste, and add liquid broth or milk (rice or almond) if necessary to moisten.

Butternut Squash Soup

* 1 butternut squash, halved * ½ tsp. Nutmeg or cinnamon * 2 tablespoons ghee * Salt and pepper * 1 leek chopped* 6 cups water + 2 veggie broth

cubes or chicken stock* 1 c. coconut milk

Roast squash in oven at 375’ for 1 hour. In saucepan, sauté leek and cook until translucent, about 8 minutes, then add nutmeg. Add cooked squash and stock. Bring to a simmer and cook until squash is tender. Remove squash chunks with slotted spoon and place in a blender and puree. Return blended squash to pot. Add coconut milk. Stir and season with salt, and pepper. Voila.

Curried Apple Soup

2 tart apples, peeled and quartered3 tablespoons butter or ghee1 medium onion, peeled and chopped½ teaspoon grated fresh ginger½ teaspoon dry mustard½ teaspoon turmeric½ teaspoon ground cumin½ teaspoon ground coriander1/8 teaspoon cloves1/8 teaspoon cinnamon1/8 teaspoon cayenne1 quart chicken or vegetable stockjuice of ½ a lemonsea salt

fresh yogurt

Sauté onions in butter until soft. Stir in spices. Combine onion mixture, apples and stock and simmer until apples are soft. Purée soup in a blender. Add lemon juice and season to taste. Ladle into heated bowls and serve with yogurt.

*Nourishing Traditions, Fallon.

Winter Root Medley

2 parsnips, peeled and cut into sticks2 turnips, peeled and cut into quarters1 rutabaga or carrots, beets, peeled and cut into chunks1 ½ tablespoons butter or ghee1 ½ tablespoons extra virgin olive oil

In a heavy skillet, sauté vegetables in butter and olive oil until tender and golden brown.

*Nourishing Traditions, Fallon.

Food and the 6 tastes chart

SweetVP- K+

SourV- PK+

SaltyV- PK+

PungentV+ PK-

BitterV+ PK-Astringent

V+ PK-

building

reducing

V= Vata (wind)

P = Pitta (bile)

K = Kapha (mucus)

warming

cooling

warming

cooling

The outer world becomes our inner physiology through the 6 senses. Taste is the most obvious as your body is fed nutrients to build bodily tissue through food. Our tongue has 6 sections to absorb the 6 tastes. All 6 of the tastes are needed for optimal digestion.

For example, if you leave out bitter, which refines and tightens the tissue, your cells will lack cohesion and tone. This is modeled in the Western diet which lacks dark leafy greens and suffers from obesity (a disease of excess expansion and lack of contraction).

week breakfast lunch dinner

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

notes:herbs, enemas, bodywork, symptoms to track, reading, practices.

Print one for each week