In this episode, Chara will share:

• The qualities of the autumn and early winter and the imbalances that they can bring about in the mind and body.
• An easy to remember mantra for maintaining a balanced mind, body, and soul through the cooler season. 
• Breakfast and lunch recipes along with a soothing drink to keep your digestion humming!  

Oatmeal with Sweet Dukkah

Serves: 1

Dukkah is a Middle Eastern spice and nut mix that is an easy, interesting and warming way to add spices to your diet.  Traditional dukkah is savory, but we've turned it on its head with this sweet version that can be enjoyed on porridges, yogurt and as a topping for warmed buttered toast!   

Ingredients

(use organic ingredients where possible)

• ½ cup rolled oats 
• 1 cup water or milk
• Pinch of salt  
• ¼ cup jaggery (crushed into a powder)  
• ¼ cup pistachio nuts
• Hibiscus flowers
• ½  cup almonds
• 1 tsp cinnamon 
• ½ tsp fennel powder
• ½ tsp cardamom powder  
• 1 tbsp sesame seeds

Directions

1. Place the oats, water/or milk and salt in a small saucepan.  
2. Cook on medium heat until thickened.   
3. Add all the remaining ingredients to a medium-sized bowl. Mix to combine.  
4. Store in an airtight container in a cool place for up to one month.     
5. Prepare the oatmeal as directed and sprinkle with dukkah before serving.    

Spice Water

Serves: 1

Keep your digestion on a slow burn throughout the day with this yummy warming drink. GREAT if your digestion is a bit variable, particularly if you're experiencing any feelings of heaviness before or after meals, or constipation. if you're particularly susceptible to the cold, this will change your life  (and the lives of the people around you).  This is great for sipping throughout the day.  

Ingredients

(use organic ingredients where possible)

• 2 cups pure water
• 1 cinnamon stick  
• 2 cardamom pods  
• 1 star anise 
• ½  inch piece orange peel 
• ½  inch piece lemon peel  
• Ginger 
• Honey (optional)    

Directions

1. Bring water to a boil.  
2. Add spices and a small slice of ginger to a cup or teapot. 
3. Cover with boiling water and allow to steep for 3-5 minutes. 
4. Allow to cool before adding honey.

Autumn Buddha Bowl

Serves: 4

Buddha bowls are an easy one bowl meal that features grains, veggies, and spices all tied together with a simple sauce.  They're a great way to feed a family of folks with varied tastes and dietary needs and perfect for autumn. 

Ingredients

(use organic ingredients where possible)

• 4 cups cooked quinoa, rice, bulgur, or couscous  
• ¼ cup dried cranberries chopped, soaked and drained
• 2 lbs of any seasonal veggies (sweet potato, fennel bulbs, red onion, green beans or carrots), 
• 1 tsp salt  
• 2 tsp cumin powder 
• 1 tsp smoked paprika
• 1 tsp coriander powder 
• Ground black pepper
• 2 tbsp ghee   
• ½  cup tahini  
• 2 cloves garlic, crushed  
• Salt  
• 2 tbsp olive oil
• ¼ cup lemon juice 

Directions

1. To prepare the grains, add cranberries to cooked grains and toss through, set aside.  
2. Preheat oven to 350℉ (180℃).    
3. Add vegetables, ghee, and spices to a large bowl.  Toss to coat the veggies with ghee and spices.  
4. Line a baking sheet with baking paper.  Spread coated veggies on the baking sheet and bake for 30 to 40 minutes.
5. Remove from oven and set aside.   
6. To prepare the sauce, place tahini, garlic, and salt in a small mixing bowl.  Mix to combine.  
7. Add lemon juice then, whisk in olive oil.  
8. To assemble, divide the grains between four bowls. 
9. Top with a selection of veggies, top with the desired amount of tahini sauce. Enjoy!