Almond Date ‘Ojas’ Balls

Almond Date ‘Ojas’ Balls

by Julie Watson Nourish

These almond and date balls make a great afternoon treat or a satisfying energy bite for hiking or biking. Inspired by an ‘ojas’ date recipe shared by my colleagues, I decided to make my version of a sweet and nourishing snack.

Ojas containing foods are foods that are high in nutritious ingredients that support the structure of your body and help boost your immunity and vitality.

Dates, almonds, ghee and saffron are traditionally considered to be high in ojas and are a rich source of antioxidants. Dates, almonds and ghee also deliver a large amount of nutrients. An additional benefit of this recipe: cinnamon, cardamom, ginger and saffron aid in digestion.

I love the spices in this recipe, so I use a ‘heaping’ 1/4 teaspoon measurement. If you like less spice, use a 1/4 teaspoon each for the ginger, cinnamon and cardamom.

  • 1 cup raw almonds
  • 10 medjool dates, pitted
  • 1 Tbs ghee (or coconut oil if preferred)
  • pinch saffron, grounded in mortar and pestle
  • 1/4 heaping tsp of ginger (dried)
  • 1/4 heaping tsp of cinnamon (Ceylon)
  • 1/4 heaping tsp of cardamom

Add almonds to a food processor and process until well ground. Don’t process so much that it turns to a flour, but grind enough that it has a finely ground consistency. Remove contents to a bowl and set aside.

Warm the ghee (or coconut oil) on very low heat until melted. Add the spices and mix well for 30 to 60 seconds. Remove from heat and let it sit for a few minutes to cool slightly. Add dates and massage the juices into the dates.

Add the dates, spices, and oil mixture to the food processor, then pour the ground almonds on top. (I found this step to blend cleaner and easier in my mixer.) Pulse and process until well combined. Roll the mixture into walnut-sized balls.

Store in a container or wrap individually. Be considerate on using clean utensils and having no water come in when preparing so there’s no mold issues.

Makes approximately 16 balls.

My Therapy in the Kitchen

My Therapy in the Kitchen

by Julie Watson Nourish Wellness

Cooking is cathartic for me. I like the creative process, and the focus and attention it requires can be quite therapeutic. While there have been instances where cooking projects did not go as planned and resulted in stress, overall, the act of cooking generally fosters a positive mood.

When I’m motivated or inspired, I check what ingredients I have or think about what will support my mood. I enjoy exploring cookbooks, magazines, and online sources for inspiration and using seasonal ingredients for colorful dishes. Sometimes I follow straight from the recipe; sometimes I change ingredients or steps based on experience; and sometimes I follow a desirable color palette.

My cooking interest started in my early 30’s in Seattle. I had a group of friends who cooked and enjoyed food. My husband, who worked in the service industry, shared this passion. We often had dinner parties, restaurant outings and holidays together were the norm. My favorite experiences were the meals we prepared at each other’s homes. I love group meals for the sense of community they create.

Early in my teaching career, I started learning about Ayurveda and became inspired by a vegetarian cookbook full of international recipes. That led me to seek guidance from Sachi Doctor, an Ayurvedic practitioner and Functional Medicine Health Coach (NBC-HWC) based in Oakland. Sachi taught me to understand how to eat (and live) in a way that is more aligned with my mind-body constitution (dosha) and with the seasons. In an effort to revive the group meal experience and combining it with my love for teaching and cooking, Sachi and I hosted workshops that applied Ayurvedic principles both in yoga and in the kitchen.

My Yoga Therapy studies examined health and disease through Western medicine and the Ayurveda perspective, including nutrition for inflammation and diabetes. I researched the health benefits of foods, spices, and herbs, and learned through personal experience what truly benefited my body.

My studies, professional experience, and physiological changes have influenced my approach to cooking. Currently, my cooking interests focus on digestive health and listening to what my body needs. Typically, I prepare simple meals that promote energy balance, mood stability, and a healthy lifestyle. I have become more attuned to the specific requirements of my body, and this mindfulness enables me to assist others in achieving enhanced well-being.

Want to learn more about how Yoga Therapy from an Ayurvedic perspective can support your physical and mental well-being? Contact Julie for a free consultation to learn more.

Thank you for reading. Enjoy this tasty salad idea for Summer/Spring.

Vibrant Quinoa Salad

Combine the following chopped herbs in food processor with 1/3 cup or more olive oil. Add lemon or vinegar if desired,

  • 1 bunch cilantro
, packed
  • 1/2 cup parsley
, loose
  • 1/4 cup each dill, mint & tarragon

Mix with the following:

  • 2 cups (more/less as desired) cooked quinoa
  • small sautéed onion, thinly sliced
  • 1/2 cup toasted pine nuts
  • 1/2 to 1 serrano pepper, deseeded and chopped
  • 3-4 green onions, sliced
  • generous handful of arugula, chopped
  • salt & pepper to taste; I also added cumin
  • feta, optional

If you don’t like the taste of tarragon, you could skip it or use another herb such as basil, sorrel, or lemon thyme.

Enjoy!

Celery Root Fennel Soup

Celery Root Fennel Soup

by Julie Watson Nourish

This soup is great for Kapha season as we transition from the cooler temps to the spring. Celery root, which is one of lighter of the root vegetables, is a mild diuretic and slightly warming for the lungs and sinuses. Fennel and celery are diuretics as well. All three help pacify Kapha and encourage healthy digestion. Adjust texture and flavor with other spices by adding a fingerling potato or splash of heavy cream or replace the quantity of butter with ghee or olive oil. You can also use the fennel stalks in lieu of the bulb if you aren’t sure for what to use them.

  • 2 Tbs olive oil
  • 1 Tbs unsalted butter
  • 1 small onion, chopped
  • 1 fennel bulb, chopped
  • 3 stalks celery, chopped
  • 1 tsp salt
  • 1 or 2 fingerling potatoes, chopped (optional)
  • 3 cloves garlic, chopped
  • 1 large celery root, peeled and chopped
  • 2 bay leaves
  • 5-6 cups stock (vegetable or chicken, less for a thicker consistency)
  • ¼ tsp black pepper
  • 1/8 cup half & half (optional)
  • Salt and pepper
  • Fennel fronds or fresh dill for garnish

In a large pot, heat oil and butter. Sauté onion, fennel, and celery until tender for about 5-10 minutes, adding 1 tsp salt a few minutes into cooking. Add potato if using, then add garlic and cook for 30 seconds to 1 minute, until garlic is fragrant. Add celery root, stock and bay leaves and bring to a boil and simmer for 20-30 minutes, until celery root has softened. Remove from heat and purée mixture with hand blender. Add pepper and if using, half & half and stir. Salt and pepper to taste.

Garnish bowls with chopped fennel fronds or fresh dill.

Serves 4-6.

Zucchini and Leek Soup

Zucchini and Leek Soup

by Julie Watson Nourish

One of my clients recently made me zucchini soup, and I had never ate it before. Expecting it to have a thin consistency with little taste, it was slightly creamy and surprisingly delicious. Her secret to texture and taste – leeks. Knowing that cooked zucchini is easy to digest and is good when your having gut issues (which I was) I decided to try making a similar soup myself. Not bad, not bad…

  • 4 Tbs olive oil
  • 3 leeks, white and green parts only, halved lengthwise and sliced.
  • 1 medium onion, chopped
  • 7 large zucchini, halved lengthwise then cut into 1-inch thick half moons
  • 4 cups vegetable or chicken stock
  • 1 tsp salt
  • ½ tsp ground pepper
  • 1 tsp Allepo pepper or ¼ tsp crushed red pepper flakes
  • 1 Tbs unsalted butter or olive oil (optional)

In a large, heavy-bottomed pot, heat olive oil on medium heat. Sauté leeks and onions until they soften. Add zucchini, stock, salt, pepper and Allepo (or crushed red) pepper. Bring to boil then reduce heat to low-medium, cover and simmer for 40-50 minutes, or until zucchini is tender. Remove from heat, and butter or additional olive oil and blend using an immersion blender or transfer to a blender. Add salt, pepper and Allepo pepper to desired taste.

Serves 6-8.

Vibrant Quinoa Salad

Vibrant Quinoa Salad

by Julie Watson Nourish

This is a tasty Summer/Spring salad; however, it’s great for during any warm weather spell or when you may need a mental pick-me-up. I love the the blend of fresh herbs, and the color and flavor brings simply makes me smile inside and out. Did you know that according to color psychology, the color green is considered beneficial to the mind and body? It also represents connection, connection to nature and connection to ourselves.

Combine the following chopped herbs in food processor with 1/3 cup or more olive oil. Add lemon or vinegar if desired.

  • 1 bunch cilantro
, packed
  • 1/2 cup parsley
, loose
  • 1/4 cup each dill, mint & tarragon

Mix with the following:

  • 2 cups (more/less as desired) cooked quinoa
  • small sautéed onion, thinly sliced
  • 1/2 cup toasted pine nuts
  • 1/2 to 1 serrano pepper, deseeded and chopped
  • 3-4 green onions, sliced
  • generous handful of arugula, chopped
  • salt & pepper to taste; I also added cumin
  • feta, optional

If you don’t like the taste of tarragon, you could skip it or experiment with another herb…basil, sorrel, lemon thyme.

 

 

Cucumber, Radish and Snap Pea Salad

Cucumber, Radish and Snap Pea Salad

by Julie Watson Nourish

This is a vibrant vegetable salad that’s full of texture and a great pairing with many proteins or cold noodle dishes. (Try with the Mint, Cilantro and Green Onion Soba Noodles.) It tastes great fresh. If eating as leftovers the next day, keep in mind that the next-day vegetables will taste pickled with the dressing combined. I like this salad with a bigger sour and astringent taste of vinegar. If you’re sensitive to vinegar, try adding half of the quantity first and adjust to taste.

  • ­­­­1 medium cucumber
  • 1 bunch radishes
  • 1 1/3 lb snap peas
  • 1/8 cup sesame seeds
  • 2 Tbs rice wine vinegar*
  • ½ tsp salt
  • 3 tsp sugar
  • 2 tsp apple cider vinegar
  • salt and freshly ground pepper to taste

Lightly toast sesame seeds on low to medium heat stovetop, tossing often, until golden. Set aside to cool.

Trim peas as needed. In a medium saucepan, cook peas in boiling salted water for 30 to 60 seconds. Drain and rinse under cold water to stop peas from cooking.

Peel and deseed cucumber. Halve cucumber and radishes and cut unto ¼-inch thick slices. Cut the larger peas in half.

Combine vinegars, salt and sugar in small bowl. Stir until salt and sugar dissolve.

Toss vegetables, vinegar mixture and sesame seeds in a bowl. Salt and pepper to taste.

*If using seasoned vinegar, the additional salt and sugar may not be needed.

Soba Noodles with Mint, Cilantro & Green Onions

Soba Noodles with Mint, Cilantro & Green Onions

by Julie Watson Nourish

Soba Noodles with Mint, Cilantro & Green Onions

As the weather start to heat up, I like to cook simple meals. I found a soba noodles recipe and modified it below to my liking. Mint and cilantro are two favorite herbs that add a stimulating and cooling, respectively, effect to meals. They worked perfectly with this dish.

I paired this with the Cucumber, Radish and Snap Pea Salad (shown in photo.) If I were to pair the noodles with something less sour and astringent, I would add rice vinegar to the noodles. I’d start with a tablespoon and adjust from there.

  • ­­­­10 oz soba (buckwheat) noodles
  • 2 Tbs avocado oil
  • 2 Tbs soy sauce or tamari
  • 2 ½ tsp sugar
  • 1 ½ tsp salt
  • ½ cup fresh mint, chopped
  • ¼ cup cilantro, chopped
  • 1 cup green onions, thinly sliced
  • freshly ground pepper to taste

Cook noodles in boiling water until just tender, about 4 minutes. Drain immediately in colander under cold water to stop noodles from cooking. Drain well. Place in refrigerator if you are preparing ahead of time.

For dressing, whisk together avocado oil, soy sauce, sugar and salt until sugar and salt are dissolved. Taste and adjust as needed.

Toss noodles with dressing, mint, cilantro and green onions. Add pepper to taste.

Kohlrabi and Baby Leek Soup

Kohlrabi and Baby Leek Soup

by Julie Watson Nourish

My husband and I were at the Farmers Market. He wanted kohlrabi; I wanted baby leeks. I thought I’d make a soup with both. That’s essentially how this recipe was created.  And while the recipe is written for kohlrabi and baby leeks, there are some alternate ingredients included below. When visiting friends in Seattle and wanting to make it for a dinner party, kohlrabi and baby leeks weren’t available or in season. So, I used what was at hand locally and in my friends’ pantry. I know you aren’t supposed to experiment when cooking for others but I made a rutabaga, which I’ve never cooked but is from the same brassica family, and leek soup. Both soups were equally delicious and didn’t disappoint.

The flavor profile using kohlrabi versus rutabaga is mildly different – hints of sweet, peppery broccoli stem versus bitter turnip. And, the kohlrabi will create a slightly thicker soup. Pick your desired combination and enjoy!

  • 5 Tbs unsalted butter, separated, plus more for flavor if needed
  • 4 Tbs olive oil
  • 1 bunch baby leeks* (about 5-6) chopped; use entire leek
  • 1 large onion, diced
  • 3 small to medium kohlrabi,** greens and stems removed, cut into ½-inch chunks
  • 1 medium Yukon potato, peeled and cut into ½-inch chunks
  • 5 cups stock (chicken or vegetable)
  • Aleppo pepper
  • 1 bay leaf
  • 3-4 sprigs of thyme, plus extra for flavor or garnish
  • Salt and pepper
  • Pecorino Romano cheese,*** grated, for garnish

Heat 4 Tbs of butter and the olive oil in a large pot on medium heat, melting the butter until it is slightly foaming. Add baby leeks and onion and cook until the onions become slightly translucent, stirring often, about 10 minutes. Add thyme sprigs and 3 generous pinches of Aleppo pepper. Reduce heat slightly and cook until leeks or onions just start to caramelize.

Add kohlrabi, potato and 1 tsp salt. Return heat to medium and cook about 5-7 minutes.

Add stock and bay leaf. Bring to boil. Reduce heat and simmer for 25 to 30 minutes, or until kohlrabi and potato are tender.

Remove pot from heat and discard bay leaf and thyme stems. Purée mixture with a hand blender until smooth and creamy. Add stock to thin or cook longer to reach your desired consistency. Taste and add chopped thyme, Aleppo pepper, salt and/or pepper to adjust seasonings as needed. Butter can also be added if desired (which I did for the rutabaga variation.)

Return pot to heat and cook on low until ready to serve. Garnish with Pecorino Romano and thyme. Add salt and pepper to taste.

Serves 3-4 dinner portions or 6-8 side portions.

Alternative Ingredients (interchangeable for one or all of the above):
* 2 leeks, white and light green portions only, chopped
**1 large rutabaga, peeled and cut into ½-inch chunks
*** Parmigiano-Reggiano, grated

Cauliflower and Cashew Soup

Cauliflower and Cashew Soup

by Julie Watson Nourish

This vibrant, warm and sweet soup reminds me of the Autumn season, but I’d happily feast on it all winter though spring. It’s easy to make and really yummy. In my recipe I used some of Elemental Alchemy’s Spiced Golden Milk, which contains turmeric, cardamom, ginger, nutmeg and more. You can also substitute it for more turmeric to start and add a dash of any of those flavors you enjoy.

  • 3 Tbs olive oil
  • 1 small onion, chopped
  • 1 head of cauliflower, roughly chopped
  • 1 cup raw cashews
  • 1 tsp salt
  • 2 cloves garlic, finely chopped
  • 1 ½ tsp turmeric
  • 1 tsp Spiced Golden Milk or 1 additional tsp turmeric
  • 6 cups vegetable or chicken stock
  • Juice from ½ lime
  • Salt and pepper to taste
  • Cilantro

In a large pot, heat olive oil and sauté onions until they start to slightly soften. Add garlic and sauté for 1 minute. Add cauliflower, cashews and salt, stir and cook for about 5 minutes, stirring occasionally, and then stir in 2 ½ tsp or a combination of turmeric and Spiced Golden Milk. Cook an additional minute. Add stock. Once mixture boils, bring to a simmer and cook until cauliflower and nuts soften, about 15-20 minutes. Remove from heat and blend soup well with an immersion blend or transfer to a blender. Add lime and salt and pepper to taste. Garnish with cilantro.

Serves 6-8

Tofu, Bok Choy & Shiitake Mushroom Noodle Bowl

Tofu, Bok Choy & Shiitake Mushroom Noodle Bowl

by Julie Watson Nourish

It’s that time of year when our immune system may need a little help adjusting to the colder season. This dish contains ingredients that contain anti-viral properties (garlic, ginger and shiitake mushrooms, as well as antioxidants (bok choy.)  For preparation, you can either layer it noodle bowl style or combine it all before serving. The former is a prettier and more ‘bowl’ presentation, but I typically use prepared noodles and like combining them and the tofu into the broth to warm.

  • 3 Tbs canola oil, divided
  • 2 ½ tsp toasted sesame oil, divided
  • 3 large cloves garlic, minced
  • 1 Tbs fresh ginger, minced
  • 4 green onions, sliced, whites and greens separated
  • 1 small jalapeño, ribs and seeds removed, sliced
  • 4 cups broth (vegetable or chicken)
  • 1 cup water (or 1 additional cup of broth)
  • 2 Tbs soy sauce
  • 6 to 7 oz shiitake mushrooms, cleaned and sliced
  • 3 heads baby bok choy, thinly sliced, lengthwise
  • ¼ tsp salt
  • ¼ tsp white pepper
  • 10 oz yakisoba, soba or buckwheat soba noodles (fresh or dry)
  • 1 14-oz package extra-firm tofu, drained and cut into bite-size cubes
  • Cilantro for garnish
  • Furikake (optional)

If using dried noodles, bring a medium saucepan to a boil.

In a large pot, heat 1 Tbs canola oil over medium-low heat. Add 2 tsp toasted sesame oil, garlic, ginger, green onion whites and jalapeño and sauté until fragrant, about 1-2 minutes. Add broth, water and soy sauce and bring to a boil. Cover and reduce heat to a slight simmer.

In another large skillet, heat 2 Tbs canola oil on medium-high heat and sauté mushrooms and bok choy until the bok choy stalks become slightly translucent, about 8-10 minutes, stirring occasionally. Turn off heat and add remaining ½ tsp sesame oil, salt and white pepper.

If using prepared & refrigerated noodles, add noodles to the broth mixture. Set tofu on top and return broth mixture to a simmer until noodles and tofu are warmed through.

Either add vegetables to broth mixture or bowl and serve, or for a prettier presentation, in a bowl place noodles, top with tofu and vegetables, and then add the hot broth. Garnish bowls with green onion greens, cilantro and furikake (my favorite is noritamago furikake.) Add salt, pepper if desired.

Serves 4.