PUMPKIN CHAI with tumeric and ginger + HOLDING THE LONG VIEW

A few weeks ago I was walking with my friend Kim and in her normal fashion she shared thoughts and insight that had me thinking for awhile after. I find myself so often wishing we had our conversations recorded. This time I strapped my head on and asked her to write down her thoughts [if she could remember them] as I thought they could benefit more than simply me.

She did!

And so I share them here. May the embrace of her words carry you this rainy morn.

Oh, and before you read, maybe you make yourself a warm, pumkin-y treat. I'm been dreaming of this recipe ever since cucurbits hit the market.

[THE RECIPE]

For the Concentrate:

2 tablespoons cinnamon chips
2 tablespoons dried ginger, minced
1 tablespoon dried turmeric, minced
1 teaspoon whole fennel
1/2 teaspoon whole cloves
1/4 teaspoon whole peppercorns
small piece of whole nutmeg [take a hammer and smash whole one] or a few sprinkles of ground
4 cups water

For the Chai:

1 cup milk of choice
2 tablespoons pumpkin puree
1 - 2 tablespoon honey or maple syrup
1 cup of concentrate

Place all ingredients in a medium size saucepan and bring to boil. Reduce heat to medium-low and simmer for 30 minutes.

Meanwhile, warm milk, pumpkin puree and honey in small saucepan until hot but not boiling. Remove from heat and pour into blender. Blend until very smooth [make sure your blender top has a way for steam to escape].

Strain and place one cup of concentrate in a single mug. Reserve the rest for another time. Store in refrigerator for a couple days.

Add milk to concentrate in mug and stir. Taste and add more sweetener as necessary.


[HOLDING THE LONG VIEW]

Some time ago I heard or read a definition of faith that was different than the the definition I have lived by most of my life. I often do not remember where I read or heard something. The point is that I remember it.  Many great insights go in and around and through me in a day, but when I remember it the next day and the next, then I know that particular wisdom holds a key to my growth.

The new definition went something like this: faith is putting oneself on the path of those that have gone before. To put myself on the path of those that have gone before me instantly struck me as a cooperation between discipline and trust, effort and hope. Being an optimist by nature, I’m really good at the hope and trust part.  I think at one time faith even came up on a spiritual gifts inventory that I completed. I suppose it is a blessing of sorts to be able to trust so easily, to expect that it’s all going to work out, not to worry my pretty little head about things I can’t do much about.

However, lately I’ve realized that my old working definition of faith short-circuited the formation of discipline in my life.  It zapped the satisfaction of working hard to achieve a goal. Maybe my definition of faith looked more like a definition of fate.  If I was meant to have anything, it would come to me by way of chance or a gift from Providence.  Sometimes you get what you want and sometimes you don’t. Oh, well.  Spin the wheel again.

My yoga teacher encourages, “Hold the long view.” She tells me this when I am struggling again with my short hamstrings or my weak mid-back muscles.  She tells me this when I want to be in  handstand, but I can hardly make it through the first preparation step.  She points out others in my class who seem to effortlessly pop their feet right up and tells me how long they have been practicing.They were practicing while I assumed it just wasn’t in the cards for me to be able to do or even say Adho Mukha Vrksasana (Sanskrit for “handstand”).

Practicing.  Yes, that’s it.  The counterpart of faith.  The steps along the path that others have trod to reach a destination that I am walking toward. I cannot hold the long view without taking each step toward the destination.  I cannot expect the full expression of my body in Yoga without going to my mat to practice between Thursday night classes. I cannot expect to deepen my awareness without consistent contemplative prayer. I cannot expect to discover my creativity without doing the work to confront my fears. The fruit of any path cannot be mine without a faith of action and hope.

I really want to be able to do Adho Mukha Vrksasana so you know what? I am on my mat most days doing fingertip Cobra push-ups and half-handstand holds at the wall. I am holding onto a faith that requires action.  I am walking in the way of those that have gone before and finding the joy of discipline along the way. The ones who have gone before me have become the ones to encourage me and offer accountability.  Another wise one said, “The road to heaven is heaven.” But perhaps that is a reflection for another post.

With heart forward,

Kim

​Kim is a Certified Spiritual Director. She has been practicing for the past two years with The Dominican Center at Marywood. Spiritual direction is a path for growing in awareness. As one begins to notice authentic movement in one's life, discerning a response to this movement becomes possible. Kim finds joy in creating a compassionate space where directee and director discover together the opening toward clarity, love and transformation. Kim is currently training for her RYT 200 certification with From the Heart Yoga and Tai Chi Center. Yoga has been a constant companion and teacher to her for the past five years.  The mat is like a mirror, always reflecting back the struggle or celebration that is within. Yoga provides a way to meet the Self, a space to hold the truth gently and a platform from which to step forward.

TUMERIC + GINGER LATTE with cardamom, vanilla, and reishi

This is a variation of the cardamom latte I've been really loving these days, this time using fresh ginger and turmeric as the base.

A little time-saving tip: 

Purchase a good amount of ginger and turmeric. If you buy organic you can simply rinse without removing peels. Cut into 1-inch pieces and mince, either by hand or using a food processor or Vitamix, according to manufacturer's instructions. Place a heaping tablespoon of either the minced turmeric and ginger combined or separate, into an ice cube tray or silicone mold and freeze until solid. Remove from mold and store in a glass Ball jar or other storage item of choice. I use these cubes for stir-fry, dahl, soups, tea, etc. It's really convenient to have at the ready!

[THE RECIPE]
Serves 3

1 T. ginger, minced
1 T. turmeric, minced
OR 2 cubes worth of ginger + turmeric combined and prepared as recommened above as "tip"
1 heaping tablespoon whole cardamom pods
1 piece of sliced, dried reishi mushroom
1 whole vanilla bean, cut in half
3 cups milk of choice [I love homemade tigernut milk, scroll down after clicking link for recipe]
1 - 3 T. honey, to taste

Combine ginger, turmeric, cardamom, reishi, and half of a vanilla bean in medium size saucepan. Add 6 cups of water. Bring water to boil. Reduce heat to maintain a simmer.

Simmer for 45 minutes or until liquid is reduced to half of its original quantity leaving approximately three cups.

Strain liquid, reserving pulp for another batch. Pour tea back into pot. Add milk and honey and slowly warm over low heat to just hot but not boiling. Serve immediately.

HERBAL TEA FOR A COLD / FLU + THE BEAUTY OF REST

Today I did something very uncharacteristic of my Type-A full-steam-ahead personality. After finishing cleaning the kitchen, I took my lunch, sat down by the fire and thought to myself, “Wow, I just cleaned the kitchen.” Then I took a break.

This is unlike me for two reasons: 

1] When I have a to-do list, generally I feel the insane urge to plow through. Only upon completion do I allow myself a tiny moment of relief it’s over. Then I add another item to the list and bam! moment vanishes and off I go. Rarely does cleaning the kitchen feel like an effort worth pause and celebration.

2] The idea of sitting quietly and enjoying myself for a moment mid-day a few times over has, until fairly recently, been a foreign concept – one that tends to make me twitch. I’m inclined to bow down to accomplishment and success in the work I do yet never allow myself to fully embrace the “after” of such work. My mantra [I’m sorry to say] has been “What else needs to be done?” My answer? Everything.

And then today, with the help of a little divine intervention, I actually sat down. Not in the “well, I’m practicing mindfulness and being present so I should” sort of way but in an “I really want to just be for a minute so I’m going to” manner.

Let me make this clear – I am not giving anyone an excuse to be sluggish and lazy. With a world full of good, life-giving work there is no room for sitting on your laurels with the TV on, eating another microwave dinner, and repeating this charade day in and day out. If that’s you, this is your wake up call. Get up, the world waits! As important as it is to have rest with work, it is equally as important to have ample work with rest.

On the other hand, I do support the practice of putting accomplishment in its proper place understanding I can achieve many things and still refrain from letting accomplishment define who I am - it is not my God. Achievement does not own me - defining my mood, my energy level, my personality. By taking a moment to sit in the present and consider the thing I just did [whatever it was], I am allowing myself to feel the pleasure and gift of hard work. I compare it to savansana after an intense yoga class or long day. It’s natural for me to give everything to my practice or day but even more innate, if I allow it, is to sink into the rest that comes after.

When we live in the present and give ourselves fully to something, there can be no other response to the act but to be still.

Of course we can push through, railroading any form of rest and reflection on the way. But in yoga this is where injury happens to our bodies. In life this is where damage happens to relationships with self, others, the earth, and with God. 

If we don’t take the time necessary to reflect on our decisions made and actions taken, how can we possibly make well thought out choices that will benefit the people and world around us?    

As we enter this new year swelling with both promise and challenge, may we take intentional time each day to recognize that our accomplishments, the things we do, cannot define who we are. 

It’s the spaces in between the doing that truly form us into our best selves.

Now, if you’re not convinced to rest amid bouts of work simply because it’s awesome for your body, your spirit, and actually allows you to be more productive overall, then maybe adding an immunity boost to sweeten the deal will get you. That’s right, rest [both mental and physical] is bar none the most important thing you can do to prevent illness. I’m not messing with you – you can do everything I've listed on the Colds & Flu Prevention page [all good things to do regardless], but without giving yourself space to break, will still be culpable to colds and other illness.

That being said, this is my go-to tea blend in the event a cold pops up. I drink at least 4 strong cups a day throughout the duration of the cold and then a cup or two each day in the week or two after as sort of "I mean it!" finale. You can also use this tea as a preventative if you feel something coming on.

This, along with some of my other tried and true remedies [by this I mean I have personally tried and found them to be true], ensures any illness will be short-lived.

Oh, and did I mention? This recipe is as simple as they get. This means you can combine the herbs while the water is boiling, steep a cup, and go rest basking in the accomplishment of just making your own tea blend!

A note about measuring in "parts": "parts" is a general measuring term that can mean any form of measurement. The thing to remember when using parts is if you start with 1 tablespoon equating 1 part then you need to continue that measurement throughout recipe. For example, if 1 tablespoon equals 1 part then 2 parts would  be 2 tablespoons and 1/2 part would be 1/2 tablespoon. 

[THE RECIPE]

2 parts each:

Yarrow Flower, dried

Elder Flower, dried

1 part each:

Peppermint Leaf, dried

Olive Leaf, dried

Place all of the ingredients in a glass jar with a tight fitting lid, leaving at least a two-inch space at the top. Gently shake the jar to mix herbs. 

To use, place 2 - 3 teaspoons of tea mix in a metal tea strainer, tea ball, or unbleached cotton tea bag. Put tea bag in a mug suitable for hot liquids and pour 1 - 1 1/2 cups of boiling water over tea. Steep for at least 10 - 15 minutes to make a bold tea [the stronger the tea the more health benefits you receive]. I like to let my tea steep to room temperature and drink warm rather than hot. 

If you're dealing with a sore throat, add a good splash of lemon juice and a bit of honey. 

T & J's TEMPLE OF HEALTH HERBAL TEA

My friend Jamie and I have a favorite little tea shop in our area we visit from time to time. Frequently we order their "Temple of Health" tea, touted as increasing immunity and overall vigor. I perused the ingredients list and found sure enough, the herbs listed are great for combating the colds and flu so frequently caught this time of year.

This is not only our take on the recipe but also one of our defenses against those yucky bugs. Lucky for us [and you!], it's also delicious!

Check out the "Cold & Flu Prevention and Remedies" page on this blog for more herbal ammunition along with a list of natural ways to prevent and treat general illness.

To find organic [something I cannot stress enough here] loose leaf herbs, visit a local tea supplier, co-op, or health foods store. My favorite place is Global Infusion [they also happen to have the best house chai ever and boast a typically amazing "chai of the month"]. If I'm looking for a large quantity or have a bulk order I find many of my herbs online from either Bulk Herb Store or Mountain Rose Herbs.

A note about measuring in "parts": "parts" is a general measuring term that can mean any form of measurement. The thing to remember when using parts is if you start with 1 tablespoon equating 1 part then you need to continue that measurement throughout recipe. For example, if 1 tablespoon equals 1 part then 2 parts would  be 2 tablespoons and 1/2 part would be 1/2 tablespoon. 

[THE RECIPE]
Inspired by LJ's "Temple of Health" tea blend

2 parts each:

dried ginger root, cut
cinnamon chips
lemon grass, cut
licorice root, cut

1 part each:

astragalus root, cut
echinacea root, cut
echinacea leaf, cut

splash of organic lemon oil

Place all herbs and splash of lemon oil in a large glass jar or container. Secure lid tightly and shake gently to combine. Store in an airtight glass jar in a cool, preferably dark place.

To use, place 2 - 3 teaspoons of tea mix in a metal tea strainer, tea ball, or unbleached cotton tea bag. Put in a mug suitable for hot liquids and pour 1 - 1 1/2 cups of boiling water over tea. Steep for 2 - 3 minutes for mild strength, 5 - 7 for medium strength, and 10+ minutes for bold tea [the stronger the tea the more health benefits you receive]. I like to let my tea steep to room temperature and drink warm rather than hot. I will add more water if tea is too strong.

PUMPKIN EVERYTHING

Confession.

This post makes me want to cry it gets me so excited.

Seriously.

Fat tears of joy.

There are many things I love but few rival my affection for pumpkin. I'm not sure how to explain it except to say, try a few of the recipes listed here and you too may get the love.

Thus, as a shout-out to my favorite orange [sometimes green, and white, and blue, and yellow] beauty, here is a conglomeration of my best-of-show pumpkin and friends, well, everything!

Enjoy!

[BREAKFAST / BAKED]

Spiced Pumpkin Waffles with Maple-Ginger Syrup
Pumpkin [Rice] Bran Muffins
Pumpkin Porridge

[DRINKS]

Spiced Pumpkin Latte
Pumpkin-Goji Smoothie
Creme De Pumpkin Shake

[SNACKS / APPETIZERS / SIDES]

Roasted Pumpkin Seeds: 3 Ways
Roasted Delicata Squash
Cheesy Pumpkin Dip

[MAIN COURSES]

Butternut Squash Soup
Pumpkin Risotto
Spaghetti [Squash] and [No Meat] Balls

[DESSERT]

Pumpkin Ice Cream
Buttercup Custard
Upside-Down Pumpkin Pie
Pumpkin-Apple Crisp

CHAMOMILE "LATTE"

Actually this tea is so light and calming, almost romantic, that "latte" really doesn't do it justice. Infusion is probably a better description. This tea is fantastic used as a late-night, pre-bedtime soother. It calms anxiety and brings a sense of peace to my body. As my muscles relax and mind quiets, I know my body is saying "thank you". I also find this useful after I put my daughter down for her nap, especially on tough days.

Chamomile is one of my favorite, use for everything herbs. I put it in my daughter's diaper rash ointment, in her after-bath oil salve, in our all-purpose first aid salve, in teas and anywhere else I can sneak it in. This year I'll be attempting to grow it myself, I use it that frequently! These little flowers are famous for their calming effect on the nerves but are also a powerful all-around children's herb and especially used for colic, nervous stress, infections, and stomach disorders. Chamomile is also a great digestive aid. I use it whenever I feel an upset stomach coming on or just feel "blah". These flowers have strong anti-inflammatory properties for both internal and external use such as gastrointestinal distress or sore, achy muscles.

I use lavender in the same way I use chamomile - all the time. It's known as "a first aid kit in a bottle". Nervous disorders, like anxiety, headaches, tension, stress, and insomnia can all be aided or alleviated by lavender. You may want to keep the essential oil on hand as it is a wonderful soother for insect bites, bee stings, and burns [when mixed with honey] and is safe to use on infants and children.

My 20-month old loves this tea and I give it to her from time to time before bed or if she is unusually cranky or anxious. I choose to forego the honey when giving it to her but the real "rule" here is no honey prior to 12-months old.

[THE RECIPE]

1 c. water
appx. 2 tbsp. of chamomile and lavender, mixed [3 parts chamomile to 1 part lavender - you can mix a large batch and store it in a tightly sealed glass jar]
1/4 c. non-dairy milk [I love using homemade cashew milk, strained, but you can also use a seed milk if nuts pose a problem for you]
1 - 2 tsp. of honey [optional, or to taste]

Bring water to boil in a small saucepan. Remove from heat and add herbs [either loose or placed in a cotton tea bag or tea ball] to water. Let steep for 5 - 7 minutes [you will want a stronger tea].

Remove tea bags / ball or strain herbs. Add honey and non-dairy milk and warm over low heat.

If you prefer a light froth, place in a blender and secure lid. Blend on high for 20 seconds. Pour into a glass or tea cup and enjoy!

You can find chamomile and lavender here or purchase it in bulk from here. You can also find a great chamomile tea blend, "Evening Reprose", at both of these places or use Tazo Tea's "Calm" tea bags.

SUNDAY MORNING DELIGHTS

Sunday mornings are something I look forward to each week. The slow, lazy way I stretch my way out of bed knowing that the only thing I have to do is - well, nothing really. Beautiful isn't it?

Instead, endless opportunity awaits me. Go to church? Stay in bed? Make breakfast? Or not? Listen to music? Enjoy the quiet? Take a walk? Do some yoga? Play with the hubby and baby? Have some solo time? Breakfast on the porch? Breakfast in bed? Go out for coffee or stay in?

Well, this morning I was feeling particularly inspired by the pumpkins in my garden and decided to make a spiced pumpkin latte and homemade spiced pumpkin waffles with maple-ginger syrup. Actually I'm playing it fast and loose with the word coffee because I really prefer a coffee substitute or herbal coffee but you can whatever suites your fancy.

So today, may you remember that Sunday is a gift. May you take full advantage of the world that waits - a world where work sleeps. And may you steep yourself in the flavors of fall. Grace and peace.

[SPICED PUMPKIN LATTE]

1 c. water
2 tbsp. coffee substitute [or to taste]

Bring water to boil. Place coffee grounds in bottom of French press and add boiling water. Let steep until desired flavor is achieved [I prefer strong and let stand for 7 - 10 minutes]. If you are without a French press, simply brew a pot of organic* coffee [if you go this route, make it a little stronger than you normally have it].

1 c. non-dairy milk of choice [I prefer coconut milk or nut milk]
1 heaping tablespoon of pumpkin puree*
1 tbsp. raw, unprocessed honey
splash of vanilla extract
pinch each: ground cinnamon, nutmeg, cloves, allspice, and ginger

In small saucepan, slowly bring milk, vanilla, and spices to boil. Remove from heat and pour into blender. Add honey and blend on med-low until froth is formed.

Place coffee in mug. Gently pour milk mixture over coffee, holding back froth. Spoon froth on top of latte. Sprinkle with spice of choice [I like nutmeg or cinnamon].

*A note about coffee: If you are choosing to use regular coffee I urge you to consider choosing an organic variety. The taste rivals any Starbucks [a testimonial about that in a minute] and is better for your body, the people growing and harvesting the beans, and the environment. Coffee beans have one of the highest pesticide counts of all the foods we consume and because it has become a regularly consumed beverage [which I do not recommend for a host of reasons] it is even more vital that it be free harmful and deadly chemicals. In regards to the environment, organic coffee is grown in and around existing canopy trees, thus reducing the mass clear-cutting of rainforests that happens or has happened on many coffee plantations. Organic [which is also typically fair trade, look for the label] also gives the people growing and harvesting the coffee beans a fair wage for their work, improving life for many third world or poverty-stricken countries. Oh, and my testimonial on taste. For over a year I secretly stashed organic, fair trade coffee beans in our pantry coffee canister. My husband seemed to believe that he had to have Starbucks which is the cause behind my undercover op. I smiled when he would rave about the coffee, thinking it was Starbucks. After a while I decided to come clean. Now he raves about his organic coffee!

[SPICED PUMPKIN WAFFLES WITH MAPLE-GINGER SYRUP]

1 1/2 c. brown rice flour
3/4 c. tapioca flour
1/2 c. potato starch
1 tbsp. sugar or honey
2 tsp. baking powder
1/2 tsp. salt

1 egg
4 heaping tbsp. pumpkin puree*
2 tbsp. extra virgin olive oil, coconut oil, or grapeseed oil
2 tbsp. apple cider vinegar
1 2/3 c. non-dairy milk, more if necessary
2 tsp. vanilla extract

Organic butter or non-dairy butter substitute of choice
Maple-Ginger syrup [see recipe below]

Sift together dry ingredients. Add wet ingredients and mix well. If the batter is too thick, add more milk. The batter should be on the thicker side but easily poured. Pour into waffle iron and cook according to manufacturer's instructions.

Syrup

1/2 c. maple syrup
1-1" slice of ginger, peeled
tbsp. pumpkin puree*

In small saucepan combine all ingredients and bring to gentle boil using low heat. Remove from heat and serve immediately.

* Pumpkin Puree

Making homemade pumpkin puree is really easy and the taste is worth any effort. I prefer the cheese or pie pumpkin varieties.

Carefully cut the top [stem area] off the pumpkin [cut about an inch or two away from the stem in a circle] and remove all seeds and strings. Cut pumpkin into wedges, place on parchment paper lined cookie sheet, and bake at 425 degrees for 30 minutes or until very soft. Allow to cool about 10 - 15 minutes and then gently remove pumpkin skins using hands [be careful, very hot!] or knife. Place pumpkin chunks in food processor and blend until very smooth. Store in freezer.

CREME DE MENTHE TEA

I adapted this recipe from a recipe my friend Aubrey came up with based on a delicious tea drink she had tried in Chicago.

1/2 c. water

1/2 c. non-dairy milk [rice, almond, coconut, etc.]

1 handful [appx. 1/4 c.] fresh mint leaves [fresh is really the way to go here but if you don't have fresh I would use 1 tbsp. dried mint with a splash of mint extract]

honey or maple syrup [optional - to taste]

1 tbsp. raw cacao [optional]

1 tbsp. vanilla Rooibos tea [I use a raspberry-vanilla that is fantastic - you can find Rooibos tea at Mountain Rose Herbs or Global Infusion - Global Infusion is a local shop in Grand Rapids].

Bring 1/2 c. of water to boil. Pour into mug or glass and steep 20 minutes. While tea is steeping, place milk and mint in small saucepan over medium-high heat. Bring to boil and reduce heat to simmer, 15 minutes. The milk and tea should be ready at the same time. Strain mint from milk and add to tea. Stir in sweetener of choice (if using).

If you want to make the chocolate version of this, add the cacao to the milk and mint when there is 5 minutes left to simmer. Stir until well combined. I would use a small amount of sweetener if using cacao.

If you want a frothy top, pour milk (after strained) into blender and blend on medium-high for 15 - 20 seconds. Pour into tea, reserving the froth until the very end.

This is also wonderful on ice (just cool and pour over ice) or blended as a smoothie (add ice and avocado / banana, blend until smooth).

SPRING DETOXIFICATION TEA

Each spring I detoxify my body through thoughtful food choices, drinking lots of pure water, and drinking carefully designed tea that aids the body in it's natural detox process. Throughout the winter season it is important to eat more warming, dense, and higher fat foods such as root vegetables, grains, and nuts to keep our bodies warm and hydrated. It is equally important (if not more so) to change our diets come spring and allow our bodies to transition into the warmer, lighter seasons of spring and summer. This means eating the lighter vegetables and fruits of spring such as dark, leafy greens (spinach, lettuce) and berries. Intentionally helping the body detoxify can reduce (among many other things) spring colds and other illnesses, sluggish digestion and elimination, skin issues, and fatigue. It is important to eliminate dairy, caffeine, alcohol, processed foods and sugar during this time.

Here is the detox tea recipe that I've created to aid my body in detoxification:

3 - 4 c. purified water

1 tbsp. peppermint

1 tbsp. dandelion

2 tsp. raspberry or strawberry leaf

2 cloves

1 tsp. fennel

1 anise star

honey (optional in needed)

Place all herbs and boiling water in French press or, if sunny, place all herbs in cloth tea bag and set in sun for a few hours. Let brew for 3 - 5 minutes. Enjoy a few times a day hot or cool (the best temperature is slightly warm - similar to the warmth of sun tea just taken from the sun)!

For the Love of Chai

I have been feverishly working over the past year or so to perfect a chai recipe. I think I will always be messing with it - that's what makes it so fun - but here is what I have so far. Enjoy!

Tina's Chai Latte

3 1/2 c. water
16 green cardomom pods
5 whole allspice
12 whole black peppercorns
4 - 6 slices of fresh ginger, diced (more or less to taste)
3 tsp. cinnamon flakes
4 whole cloves
Dash of grated nutmeg
Dash or two of cayenne pepper
4 tsp. molasses (more or less to taste)
6 tsp. loose black tea
Milk of choice
Drop of two of agave nectar (optional)

1. Put water and spices in saucepan and bring to boil.
2. Reduce heat to low and simmer for 15 - 20 minutes.
3. Add molasses and bring back to boil.
4. Turn off heat and add black tea. Allow to brew for 3 - 5 minutes.
5. Strain tea and pour into individual cups about 2/3 full.
6. Add milk (steamed or try iced).

Makes 4 - 6 servings