SAKAHARI-THEPLANTEATERSCOOKBOOK

SAKAHARI-THEPLANTEATERSCOOKBOOK

ArecipebookforaplantbaseddietrootedinIndianvegetariancooking

NANDINISHARMA

AND

LINDALAURETTA

PhotographybyStevenMarkNeedham(stevenmarkneedham.com)

Copyright©2015NandiniSharmaandLindaLauretta

Allrightsreserved.

ISBN:1492852430

ISBN13:9781492852438

ACKNOWLEDGMENTS

THISBOOKISdedicatedtomymother,Lakshmi,forherunstintingsupportthroughoutmylife;mydaughter,Dia,forinspiringmetobeme;andourcook,Renu,inCalcutta,fromwhomIlearnedhowtoshopforfreshproduceandhowtoreallycook.

IgivethankstoalargecommunityoffamilyandfriendsinIndiaandtheStateswhowillinglysubmittedtomymanyministrationsandexperimentationandgavemehonestfeedbackandtotheyogacommunitiesatYogashalainConnecticut,whereIfirststartedsharingmyrecipesandcooking,andatAshtangaYogaNewYork,whereIsowedtheseedsofateachingpracticeinNewYork.

MydeepestthanksgotoSteevNeedham,whotookthemostamazingphotographs,andShaminaRao-Herel,whosedesignsinspiredthecoverandinteriorlayout.Andlastbutnottheleast,myfriendLindaLauretta,withoutwhomthisjourneywouldnothavebeentaken.

NandiniSharma

Itwasabitdauntingtoexpressmygratitudeforeveryonewhohascontributedtomyphilosophyonfoodasthereweresomanypeopleandplacesthatinfluencedmytimeinthekitchen.BeginningwithmyItalianimmigrantparentsbothofwhomspentmuchoftheirlivesinakitchen;mydadinhisrestaurantsandmymomcookingforourfamily.

Theytaughtmethevalueofusingthefinestandfreshestingredientswhichneverincludedanythingthatcameoutofaboxorcan.Insummer,weateoutofourfamilygardenthatwouldhavequalifiedasorganicbytoday’sstandards.

TomyAyurvedicteachersandmentorswhodeepenedmyunderstandingoffoodcombiningandthehealingqualitiesofwiselychoseningredients,Ioffermuchgratitudeforsharingtheirancientwisdomwithme.TothemanygenerousIndianwomenandmen,agrouptowhommyco-authorNandinibelongs;Iamsogratefultohaveassistedyouinfoodprepandlearnedhowtousetherichheritageofmagicalspicing.IalsomustmentionthemanysmallfarmersandhomesteadersoftheHudsonValley,whoareproducingquality,organicfoodsthateasilyrivalthoseofmySicilianancestorsandprovidemewithallthemakingsofahealinglifestyle.

ToNandiniSharma,thankyouforhavingandholdingthisvisionofcraftingacookbookthatcametoreflectbothourkitchenwizardry.YouarethebestandIdeeplyappreciateyourpersistenceatturningoutthebestfinalproductwhetheritsamealorthisbook.

LindaLauretta

CONTENTS

AnintroductiontoAyurvedicfoodprinciples—LindaLauretta

Anoteontherecipes—NandiniSharma

Recipesandfeaturedherbs

Ajowainseed

Khastaroti(Indianunleavenedbreadwithajowainseeds)

Bayleaf

Chawal,orFragrantRice

BlackPepper

Rasam(SpicyTomatobroth)

Cardamom

SoojiHalwa(Semolinadessert)

Cilantro/Coriander

Freshcilantrochutney

Cloves

RajmaorRedbeancurry

Jeera–Cuminseed

Asparaguswithcumin

Curryleaves

Sambardal—lentilstewwithvegetables

Fennelseed

FennelDigestiveTonic

Methi–Fenugreekseed

Mixedvegetablepickle—cauliflower,carrot,turnip

Garlic

SimpleToordal(Indianlentilsoup)

Ginger

Butternut-squashkhichadi(Indianlentilandricedish)

Kallonji–Blackonionseed

Sautéedgreenswithkalonjiandchilies.

Mustardseed

BengaliTomatochutney.

Anardana–pomegranateSeed

PunjabiChanaMasala(SpicyPunjabi-stylechickpeacurry)

Dryredchillies

SesameGunPowder

Saffron

Swisschardand&Chickpeastew

SesameSeed

SesameChikki(Sweetsesamecrunchsnack)

Spearmint

HarapudinaAloo(Potatosautéwithmint)

Haldi–Turmericpowder

GobiMatar(Cauliflowerandpeastew)

Ghee–Clarifiedbutter

AwordaboutGhee

Thali–Aplateoffood

SuggestedMenus

ANINTRODUCTIONTOAYURVEDICFOOD

PRINCIPLES—LINDALAURETTA

THEHEALINGBENEFITSfortheherbsandspicesdiscussedinSakahariareprimarilyderivedfromAyurvedicprinciples.AyurvedaisthetraditionalhealingsystemofIndiaandtranslatesas“thescienceorknowledgeoflife.”Thisisaverybroaddefinitionofavastphilosophythatencompassesdiet,movement(itisthesisterscienceofyoga),andherbalandlifestyleremediesalldesignedtobalancethethreedoshas,orconstitutions,thatmakeupeverythinginnatureincludingus.

Thedoshas,knownasVata,PittaandKapha,areprinciplesthatgovernmotion,transformation,andcohesion,respectively.Theyarebasedonthefiveelementsofether,air,fire,water,andearth.Pleaseseebelowchartforabetterunderstanding.

Foreachherb/spice,youwillseeanotationthatlookssomethinglikethis:V+P-K=.Thiskeywillnotetheeffecttheherbhasoneachparticulardosha.

So,the“=”meansithasaneutraleffect,the“+”meansitincreasesthatdosha,andthe“-”indicatesitdecreasesthatdosha.Occasionally,youwillalsoseetheword“Tridoshic,”whichsimplymeansitissuitableandbalancingforallthreedoshas.

Whatdoesallthismeanforyouinrelationtotherecipes?Theeasiestwaytoanswerthatisthroughexample.Alight,airyfoodlikeleafygreensfallsundertheVatacategoryandthereforeaddsthosequalitiestothedishandtheoneeatingit.Chilies,ginger,andmustardseed,withtheirheat,areconsideredtoincreasethequalityofpitta.Butternutsquash,withitssweetandsomewhatstarchyqualities,isconsideredtoincreasethequalityofkapha.Ifyoufeelcoldallthetime,eatingfoodsthatgenerateheathelpsbalanceyou.

Togetanideaofwhatyourindividualconstitutionmaybe,therearemanyevaluationtoolsthatcanbefoundbysearchingtheInternet,orforamoreaccurateassessment,consultanAyurvedicpractitioner.

Ayurvedaplacesgreatimportanceonwhatandhowwedigestratherthanfocusingsolelyonthefoodsweeat.Asweareallunique,notwopeoplewillhavethesamereactionstoadietaryregimen.Anunderstandingofhoweachfoodcontributestowarddigestingyourmealiskeytobalancedoverallhealth.Thisistheideabehindouremphasisonpresentingyouwithrecipesandguidanceontheherbs’andspices’properties—tohelpyoumakeinformedchoicesonwhatyouputintoyourbody.

Wishingyoujoyfulcooking,buonappetito,andstrongdigestion!

ANOTEONTHERECIPES—NANDINISHARMA

THERECIPESINthiscollectionaredrawnfromthestyleofcookinginNorthIndia—

Punjab,inparticular.AlthoughIgrewupinCalcutta,theeasternpartofthecountry,bothmyparentswerePunjabi,soweusuallyatevegetarianmealsmadewithPunjabispices.Somespicesarecommonacrossthecountry,suchascumin(jeera)andturmeric(haldi).Somearelocalizedtoaregionorastate.Inthisselectionyouwillfinduseofsomesouringagents,suchasdrymangopowder(amchoor)anddriedpomegranateseeds(anardana),thatdrawfromtheinfluencesofthefruitsinthenorthernplainsofIndia(althoughmangoesgrowacrossthecountry).PomegranatewasintroducedtoIndiabythePersians,andthebest-qualitypomegranatessoldinthebazaarsofNewDelhiarecalled

“kandahari”—importedfromKandahar,Afghanistan.ItisanunusualspiceandflavorandwillnotbefoundinanyotherIndianrecipes,especiallySouthIndian,whichusestamarindasasouringagent.

Theconceptoforganicorwholesaleproducewasalientome,asIgrewupinIndiainthe1970s,andmostproducewasgrownlocallyusingfewchemicalagents(althoughthatprocessoffarmingunfortunatelyischangingtoday).

Fruitsandvegetableswereavailableonlyseasonally,sincerefrigerationandcoldstoragewereexpensive.Itwassimplertogrowandselllocally.Weatewhatwasavailableinthatseason,anditwasproducednaturally.Andbecauseappliances

werefewandfarbetween,foodwascookedfresheverydayandinsuchquantitiesthatcouldbeconsumedthesameday.ThehotsummermonthsofIndiadonotallowfoodtolastovernight;unlessrefrigerated,itwouldrotandhavetobethrownaway.

SomeoftheingredientsusedinIndiancookinghavebeeninexistencesincethebeginningofrecordedhistory.Understandingthepharmacologicalsignificanceoftheingredientshelpedmetounderstandtheimpactoftheseherbsandspicesonthedigestiveandothersystems.ThisrenewedunderstandinghelpedmeexplainwhyallIndiandisheshaveasprinklingofchoppedcilantroasagarnish;it’snotjustbecauseitlooksgood.Thecilantrocompensatesandcoolsdownanyhotspicesinthedish.Ginger,withitscarminativeanddigestiveproperties,isusedabundantlyincooking,asisturmeric,withitshealingantibacterialandanti-inflammatoryeffects.ObviouslyourIndianforemothers,steepedinthesignificanceofAyurvedaandtheirunderstandingofit,knewthebestwaytocombinethesespicesfortheirbesteffects;inthismanner,thatunderstandingencouragedadailyconsumptionofthesehealthguardians.ReadingmyfriendLinda’sexplanationsofthepharmacologyandhealthbenefitsoftheseherbsandspiceshasbeenarevelationtome;eventhoughIhavecookedinthismannerallmylife,todayIhaveadeeperunderstandingofthebeneficialeffectsofeatingIndianvegetarianfood.

Ajowain—Botanicalname:Apiumgraveolens,V-P+K-

Ajowainseedsaregrayishgreenincolorandsmallerthancuminseeds.Theyareverypungent,hot,andbitterandcanbechewedformedicinalbenefitsbythebraveofheartandpalate.Thetastemellowswithcookingandcanbecomparedwithanintenseoreganoorthyme.Ajowaindispelsgasandrelievesnausea,andsomereportthatitcanhelpmanagecholesterol.Italsohasstronggermicidalpropertiesandactsasanexpectorantandanantispasmodic,helpingwithstomachcramping.Ajowain,referredtoas

“Sperlinger’spowder,”initsisolateduseasanantiparasiticishighlyeffectivewhentakengroundwithwateratriddingtheintestinaltractofparasites.

Touseajowainseeds,youcangrindthemwithmortarandpestleorcrushthembetweenyourhandstoreleasetheflavor.Duetoitspotencyasadigestiveaid,itisusedinbreads,desserts,chutneys,andpickles.Ajowaincanbeusedtohelpdigestparatha,asthisunleavenedbreadtendstobeheavy.Ithasalongshelflife(uptotwoyears)ifkeptinanairtightcontainerandawayfromdirectlight.

KHASTAROTI(INDIANUNLEAVENEDBREAD

WITHAJOWAINSEEDS)

Ingredients

2cupswhole-wheatflour

Additionalflourtorollthedough

½cuproom-temperaturewater

1tsp.salt

1tsp.ajowainseeds

½cupghee

Oliveoilforfrying

Makes8–10rotis

Method

Inaflatpan,mixtheflourwiththewaterandkneaduntilthedoughisfirm.Rollandpunchitseveraltimes—useextrawaterifrequired,butkeepthedoughfirmratherthansoft.Coverwithawettowel,andsetasidefortwohours.Knockthedoughbeforemakingtherotis.Rollthedoughintoalongtube,andbreakitintosmallspheres(alittlelargerthanagolfball).

Keepsomedryflouronalargesurface,suchasacountertoporalargechoppingblock,androlloneoftheballsintoasmall,flatroundaboutthreetofourinchesacross.Layersomegheeonit,andsprinklesaltandajowainseedsontheghee.

Rollthedoughintoatube,whichwilllayerthegheemixturebetweenlayersofdough.

Curlthetubeintoaball,andflattenittomakeaflatroundbread.Rollwitharollingpintoahalf-inchthicknessandfourtofiveincheswide(thinnermakesforcrisperbread—if

preferred,rollwider).

Puttherotionapreheatedgriddle,andcookbothsidestilltherotilightensincolorandstartstobubble.Smearalittleoilusingaspoononbothsides,andfrytherotitillitturnsbrown.Repeattheprocesstillthedoughisfinished.Itisbesteatenhotoffthegriddle.

Notethattheajowainseedscanbereplacedwithanyotherflavor—choppedmint,driedfenugreekleaves(calledkasoorimethi),orcuminseeds.

RotisarethestaplebreadinnorthernIndiaandcanbeservedwithavegetableanddal(lentils).

BayLeaf—Botanicalname:Laurusnobilis,V-P+K-

AlthoughbayleafisnativetothecoastoftheMediterraneanSea,itisnowcultivatedinotherregions,withmostofthebayleavesavailableintheUnitedStatescomingfromTurkeyandGreece.Bayleafcontainssomeofthemostpowerfulantioxidantsstudiedfortheireffectsontype2diabetes,ulcers,arthritis,bacterialinfections,andsluggishdigestion.Historically,bayleaveswereusedtopicallyonwoundsasanantibacterialagent.Thebaylaurelplantishighinsuchnutrientsasiron,vitaminA,pyroxidine,andcalcium.ItwashighlyregardedbyGreekandRomanculturesasanappetitestimulant,asadiuretic,andforitsabilitytotreatbronchitisandmusclepain.

Whilechoosingbayleavesatthestore,lookfordarkerandlargerleavesthatareintact.

Youcanfindfreshleavesseasonallyintheproducesection,andwhileyoucanstorethemintherefrigerator,theywilldryoutenoughtolosethatbittertaste.Theyshouldbeusedinstews,soups,orsteamingbrews,asliquidisrequiredforthemtoreleasetheirflavor.Afriendsharedatipofaddingacoupleofbayleavestothestoredstaples,suchasgrainsandpulses,asanaturalbugrepellant,whichIcanreportworkseveninthehotsummermonths.

CHAWAL,ORFRAGRANTRICE

Ingredients:

1cupbasmatirice

2cupswater

2–3bayleaves

1tsp.wholecumin

½tsp.salt

1tsp.ghee

2tsp.oliveoil

Serves4

Method

Washbasmatiriceinwaterseveraltime,untilnowhiteresidueremains.Drainthewaterusedtowashthericeatleasttwoorthreetimes.Soakthericeintwocupsofwaterinabowlandkeepasideforthirtytosixtyminutes.Drainthewaterbeforecooking.

Inasaucepanthathasafittedlid,heattheoilforafewminutestillitishotandaddbayleavesandwholecumin;stirastheleavessputtertoavoidburningandkeeptheflamelow.

Addtherice,stirwell,andaddsalt.Asthericebeginstofry,addtwocupsofwaterandleavetheflameonmediumtohightillwatercomestoalowboil.Reduceheat,andcoverthepanwiththelid.Cookcoveredfornineminutes.Releasethesteambyopeningthelidifthepanboilsover.Drainanyexcesswater,andleavecoveredtillreadytoserve,asthericecooksinthesteam.Servewithinthenexttwohours.

Servewithrajma(redbean)curry.

Blackpepper—Botanicalname:Pipernigrum,V-P+K-

Aswithmanyofthespicesfeaturedhere,theuseofblackpeppercornsoriginatedinIndiasomefourthousandyearsago.Blackpepperhasbeenreferredtoasthe“KingofSpices”

andisoneofthemostpowerfuldigestivestimulants.Ithasheatingqualitiesthatmakeitusefulintreatingsinusinfections,constipation,andwarmorcoldextremities.Duetothesharpandpungentnatureofpiperine,theactivecompoundinblackpepper,thisspicespeedsupthetransittimeforfoodtomovethroughtheentiredigestivetract,therebyreducingtheriskofgastrointestinalproblems.*Additionalmedicinalqualitiesincludeitseffectivenessasacarminative(expelsand/orpreventsgas),diaphoretic(promotesperspiration),andexpectorant(promotestheexpellingofmucus).

Blackpepperprovidesaslightkicktoyourdishesandisalsoagoodalternativetocayenneorchilipeppersifyoufindthemtobetoopungent.Itissoldaspeppercornsorinpowderform,andIprefertobuythepeppercornsandgrindthemasneededfortheirfullestflavor.Peppercanbeaddedtothecookingprocessorgroundandsprinkledondishesrightbeforeserving.

*JournaloftheAmericanCollegeofNutrition.

RASAM(SPICYTOMATOBROTH)

Ingredients:

1½tsp.blackpepper,freshlyground

½tsp.ofcumin,crushed

4largetomatoes,chopped

4cupswater

1tsp.salt

2tsp.ghee

2tbsp.freshcilantro,washedandchopped

Serves4.

Method

Inasaucepan,heatghee,andaddthepepperandcumintillthemixturebeginstosmoke.

Immediatelyaddthetomatoesandstirwell.Addsalt,andcookthetomatoesforfivetosevenminutesonamediumflame.Addwater,andcoverthepan.Letitcookforfifteenminutestillitboils.

Rasamcanbemadeaheadoftimeandservedlater.

Addcilantroonlybeforeserving(sinceitwillwiltifleftinhotsoup).Serveassoup,orservewithalittlesteamedricemixedintomakeafullmeal.

Thissoupisgreatforrelievingcongestedsinusesandheadcolds;thecongestionisrelievedalmostimmediately,sobepreparedtodrinkthesoupwithabigboxoftissuesontheside(drinksoup,blownose,andrepeat).

Also,thisrecipemakesforaverywarmingsoupforthewintermonths.

Cardamom-—Botanicalname:Elettariacardamomum,V-P+K-

Cardamomisahighlyaromaticspicethatisbothpungentandwarming,withaverydistinctfragrance.Theactivecomponentofthisspiceiscineole,whichisusefulinrelievingsymptomsofasthma,bronchitis,colds,flus,andamyriadofdigestiveissues.Asastimulant,ithelpsdisperseflatulence.Cardamomcanbechewedorsoakedovernightinwatertomakeafragrantandrefreshingdrink.Inyogicterms,itisusefulinimprovingtheflowofprana(lifeforce)throughoutthebody.

CardamomisusedinricepilafrecipesandinIndiandessertsanddrinks.Itisoneofthestaplespicesusedinmakingmasalachai,orIndianspicedtea.Itisusedinboththewhole-seedformandfreshlymaceratedforminourpreparations.Afewseedsusedinteaorcoffeecanreducetheilleffectsofcaffeine(andaddadelightful,distinctiveflavor).

Cardamomcanbepurchasedwholeasagreenpodintheformofseedorasapowder.Ipreferpurchasingthepodsorwholeseed,asthepowderquicklylosesitsflavorandaroma.Theseedsaresmall,brownishblack,andveryaromatic.Therearetwotypesofcardamomcultivars,malabarandmysore,andthemorefragrantcardamomcomesfrommysore.Cardamomismoreexpensivethanmostspices—secondonlytosaffron.Itwillkeepbestwhenstoredinitsoriginalpodinanairtightcontainer.

SOOJIHALWA(SEMOLINADESSERT)

Ingredients:

½cupsooji(semolina)

½cupghee(oroliveoil,butgheeispreferred)

1tsp.cardamomseeds,poundedtoapowder

inamortar

¼cupbrownorrawsugar

2cupswater

Blanchedandslicedalmondsasagarnish

Serves4–6.

Method

Inasaucepan,boilwaterwithsugarandcardamomtoasyrupyconsistency.

Inawokorwidepan,heatgheeforonetotwominutesonamediumflametillitismelted.Addsooji,andstirconstantlytillitstartstotoastintoalight-browncolor.Stirconstantlytopreventsoojifromburning,asitisverylightandcanburneasily.

Addthesugarsyrup,andcontinuetostirconstantlytillbubblessubsideandtheconsistencyislikethickoatmeal.Turnofftheflame,andletitcool.Garnishwithslicedalmonds.

Cilantro/Coriander—Botanicalname:Coriandrumsativum,VPK=tridoshicAyurvedahaslongrecognizedthetherapeuticvalueofcilantro,andcurrentresearchisnowprovidingthedatatosupporttheseclaims.Onestudyinthe“JournalofAgriculturalandFoodChemistry(June29,2004)”showsthatcilantrocontainsabacteria-fightingcompound,dodecenal,whichappearstobetwiceaseffectiveasothercommonmedicinalantibiotics.Cilantroiscategorizedasanalternativeforblood-cleansingagentalsoaidingintheremovaloftoxinsthroughtheskinandasadiuretic—helpingreducefluidretention.

Thisdetoxificationhasshowntobeusefulwithheavymetaltoxicityasthemetalsattachtothedodecenalandarethenflushedout.Italsofacilitatestheassimilationofotherherbsandisalsoacoolingagent,actingasaneutralizerfortheheatofotherspicesintherecipe.

Cilantroisasourceoffiber,potassium,vitaminA,andBetacarotene

(NutritionalData.com).Mostofitsnutritionalqualitiesarefoundinitsfreshleafform,buttheseeds,referredtoascoriander,arealsousedinpreparingthe“magic”sautéthatstartsmanyofourdishes.Freshleaveswillkeepfreshforthreetofourdaysbutarebestinthefirsttwodaysfromthetimeofitspickingorpurchasing.Ifpossiblebuyfreshcilantrowiththerootsstillintact.Itcanthenbestoredlooseintherefrigeratororuprightwithstemsinwater.Seedsarebestpurchasedwholealongwithotherspicesandcanbegroundwheneverneeded.Whenstoredinanairtightcontainer,thefragranceoftheseedscanberetainedforaboutsixmonths.

FRESHCILANTROCHUTNEY

Ingredients:

1bunchoffreshcilantro

Washtheleaveswellinalargebowlandchop

offtheendsofthestalks(towardstheroots).

Roughlychopcilantro.

1”pieceofgingerroot

1greenchili(addmoretotaste)

Juiceof1lime

1tsp.salt

1tsp.sugar

Useasacondimentorsidedish—toserveupto10.

Method

Blendfirstthreeingredients,addingaquartercupwater.

Removetheblendedchutneytoacontainerwithacover;addlimejuice,salt,andsugar.

Adjustseasoningtoyourtaste.Storethechutneyinarefrigeratorforuptooneweek.

Freezeifyouintendtokeepitlonger.

Thismakesagreatlayerinavegetablewraporsandwich.ApopularstreetfoodinMumbaiisavegetablesandwichmadewiththreetofourslicesofbreadlayeredwiththischutney,slicedtomatoesandcucumbers,andslicedboiledandpeeledpotatoes.

Cloves—Botanicalname:Caryophyllusaromaticus,V-P+K-

Manyofusareawareofthenumbingqualityofcloveoil,knownaseugenol.Ithasawarmingqualitythatmakesitastimulant,expectorant,andananalgesic.Cloveshavealsobeenlisted(byTheUniversityofWashingtonSchoolofPharmacology)aspreventingstomachupset,traveler’sdiarrhea,andwoundinfections.Eugenolhasalsoproveneffectiveinfightingbacteriaandviruses(Aggarwal,2011).Clovesprovideafairamountofpotassium,calcium,iron,vitaminsCandK,magnesium,andmanganese.Theywereonceconsideredafoodpreservativeastheyactasapowerfulantiseptic.

WhatweknowasclovesareactuallythedriedflowerbudsfromtheSyzygiumaromaticum,anAsianevergreentreethatgrowsinIndonesia,India,andSriLanka.Theycanbeusedwholeoringroundformbutusingthewholeclovewillgivealessintenseflavor.Duetoitsheatingandpenetratingqualities,itsusewithbeanandlegumedisheswillaidindigestion.Whenpurchasing,lookforwholeclovesthatarelargeandreddishbrowntoensurefreshness.Grindthemyourselfforthebestflavor.Acoupleofreminders:Removetheroundheadfromthecenterbeforeusing,andifyouareincludingwholebudsinyourrecipe,removethembeforeservingsothatnoonebitesintoaburstofintenseclovesorhurtsatooth.

RAJMAORREDBEANCURRY

Ingredients:

6–8cloves(removeroundheadsofclove—keeponlythestem).

1cupdryredbeans—soakedovernight(soaktheminroom-temperaturewaterinsummerandinhotwaterinwinter).Throwthewaterout,andboilthebeansinfourcupsoffreshwatertillthebeansarecookedbutnotoversoft.Cookthebeansforabout2hoursinalargecoveredpotonamediumflameorcookinapressurecookerfor10–12minutes.

¼cupoliveoil

Grindtoapasteinablender:½largered,white,oryellowonionwith2-inchpieceoffreshgingerroot

Separatelygrindorchop2largetomatoes

Dryspices:

½tsp.turmeric

¼to½tsp.chilipowder(oravoidforalessspicydish)

2tsp.corianderpowder

1½tsp.salt

2cupswater(optionalunlessthedishisdesiredwithasoupyconsistency)Serves4–6.

Method

Inalargekadai(Indianwok)orDutchoven,heatoiltillsmokingpointandreducethe

flametomediumheat.Addtheclovesandstirthemintheoil—ensuretheydonotburn.

Addtheonion/gingerpasteandcooktilltheonionsaredryandturnbrownincolorandtheoilfromtheonionsstartstoseparate.Addthetomatoesandcontinuetocookonamediumflametillthewaterfromthetomatoesstartstoevaporateandoilstartstoseparate.

Adddryspicesandlittlewatertomixinandfryforafewminutesmore.Addtheredbeans,alongwiththeliquidinwhichtheyareboiled,andfrythemwellinthespicedonionand

tomatomixturetillthebeansgetmixedwellinthemixture.Addwateronlyifthebeansstarttolooktoodryandcookcoveredfortenminutesonamediumflame.

Keepitcoveredforthreetofourhours,sothattheflavorssoakintothebeans.Thecloveswillhelpdigestthebeans(whichcanbeheavyonthestomach)faster;removetheclovesbeforeserving(althoughtheycanbeeaten,theyhaveasharpandpungentflavor).

Servewithsteamedrice,fragrantrice,orkhastaroti.

Cumin—Botanicalname:Cuminumcyminum,V-P+K-

StudiesconductedatIndia’sNationalInstituteofNutritionrevealedcuminplaysaroleinthepreventionofdiabeticcomplications*(reportedintheBritishJournalofNutrition).Itisalsobeingstudiedforitsabilitytopreventbonelossasitisrichinphytoestrogens.

Cuminisasourceofironandaidsindigestionbystimulatingthesecretionofpancreaticenzymes.Itisanexcellentfree-radicalscavengerandenhancestheactionsoftheliver’sdetoxificationenzymes.Cuminalsoactstorelieveflatulenceandcolicspasms(Ensminger,

“FoodforHealth”).

CuminisintegraltoIndiancuisineandisfoundinmanycurryblends.Ithasaverydistinctivearomatictaste,sometimesdescribedasnuttyandpeppery.Incooking,cuminisusedinbothwhole-seedandpowderform.Roastingtheseedspriortogrindingthemoffersamoredistinctiveflavorandcanbedoneinadvance—roastingenoughforatwo-weekperiod.Theseedscanbestoredforuptosixmonths,andthepowdercanretainitspotencyevenifitiskeptforabouttwomonths.

ASPARAGUSWITHCUMIN

Ingredients:

2tsp.cuminseed

1lbasparagus

1tsp.blackmustardseeds

2tsp.gheeoroliveoil

¾tsp.groundblackpepper

2-inchpiecegingerroot—chopped

Salttotaste

Serves4.

Method

Bendtheasparagusstalks,onebyone,untiltheybreak—suggestingthatthisiswherethestalkchangesfromtoughtotender.Washandpatdrythem.

Inaskillet,heatthegheeandsautéthecuminandblackmustardseedstilltheypop.Addginger,blackpepper,asparagus,andthensalt—cookasparagusuntilitistender.Servehot.

Curryleaves—Botanicalname:Murrayakoenigii,VPK=tridoshicCurryleavescomefromanaromatic,deciduousshrubthatcangrowuptoeighteenfeethigh.Theleavesareslightlybitterandaromatic.ThecurrytreeisanativeofIndiaandSriLanka.Theirmineralsandvitamincontentsarecalcium,phosphorus,iron,nicotinicacid,andvitaminC.Additionalhealingpropertiesincludeactingasanantioxidant,anti-inflammatory,supportinghealthyliverfunction,andaidinginreducinghighcholesterol.

Curryleavesstimulatethebloodcirculationandmetabolism.Theystrengthentheimmunesystem;theyaresoothingtothethroatandcanimprovethequalityofvoice.Theleavescancontributeinreducingblood-sugarlevelsandarehelpfulintreatingdiabeteswhenincorporatedintothediet.Theyhavebeenshowntoalleviateheatreactions,itchingandulcers,andingeneralbalancepitta-relatedconditions.Aquickremedyforrelieffromdiarrheaistonibbleonfreshcurryleaves—withoutswallowingthem.

TheleavesareregularlyusedinSouthIndianandSriLankancuisine,muchlikebayleaves,especiallyincurrieswithfishorcoconutmilk.Theyaretypicallyusedfreshastheyquicklylosetheirflavor.Whenstoredintherefrigerator,theycanbeusedforaboutoneweektotendays.Freezingthemisalsoanoptionbutwilllosesomeoftheiroriginaltaste.

*Toor,orarhar,isasplitredgramyellowlentilfoundinmostIndiangrocersoronlineat

kalustyans.com.“Dal”isagenerictermusedtomeanlentils,whichcanbewholeorsplit,andavailableinwidevarieties—black,green,andyellow.

SAMBARDAL—LENTILSTEWWITH

VEGETABLES

Ingredients:

For“Dal”

2cupstoordal*(splitredgramlentil)washed

severaltimesinrunningcoldwater

4cupswater

2tsp.salt

1tsp.dryturmericpowder

2cupsofchoppedveggies—butternutsquash,zucchini,andeggplantchoppedinto1-inchcubes(or(i)greenbeanswithcarrots,(ii)justonionsandtomatoes,or(iii)justpotatoes).

Thevegetableshavetobecut,sotheyretainshape1–1½-inch“cubesisagoodthumbrule,butharderveggieslikekohlrabiorfreshdrumsticksneedtobecutsmall.

1largeorganictomatocutinhalf—floatthetomatoontopsoasthedalboils,youcanscoopitoutfirst.Whateverothervegetablesyouuse,youwillalwaysneed1tomato.

Fortheseasoning:

2tbsp.MTR(orotherbrand)sambarpowder

1golf-ball-sizedrawtamarind

1tsp.mustardseeds,

4–5freshcurryleaves

2wholedryredchilies(optional)

1-inchpieceofginger,peeledandchoppedfinely

2serranogreenpeppers,slicedfinely(optional)

Serves8–10(youcanhalvethisforasmallerserving).

Method

Putallingredientsfor“Dal”inapressurecooker(fortwelveminutes)orDutchovenwiththelidon,cookonhighflametillitboils,reducetheflamethencoverandcookforthirtytofortyminutesuntildalsoftens.Oncecooked,scoopthe

tomatohalvesfromthetopandleaveittocool,peelskinandmashtheminabowl.

AddtwotablespoonsofMTRsāambarpowdertothetomatopulpandkeepitaside.

Separately,soakagolf-ball-sizedtamarindpulpinwaterforthirtyminutes—mashandstrain.

Fortheseasoning:

Heattwotablespoonsofoliveorgheeinasaucepanorfryingpan.Addmustardseeds,freshcurryleaves,andwholedryredchilies.

Whenmustardseedssputter,addaone-inchpieceofgingerpeeledandchoppedfinelyandtwoserranogreenpeppers,slicedfinely(forlessspice,excludegreenpeppers).

Frythemixtureforaminute,addtamarindwaterandcooktillitboilsandthenaddtomatopulpwiths-aambarpowder.Letthemixturecookforfourtofiveminutes.

Pourseasoningmixtureintothedalandstirandleaveittoboil.

Addhalfacupofchoppedfreshcilantroforgarnishandstironetablespoonofghee(optional)toincreasetheflavor.Servewithsteamedriceorfragrantrice.Enjoy!

Fennelseed—Botanicalname:Foeniculumvulgare,VPK=tridoshicFennelseedsareoneofthefewherbsthatstrengthenthedigestivefire(agni)throughacoolingaction.Theydeliverdietaryfiber,iron,magnesium,andmanganeseandsupplypotassium,phosphorus,calcium,andcopperaswell.Thesweet,coolingscentoffennelhasasoothingeffectonthenervoussystem.Theactivecomponentinfennelisanethole,andtheycontainphytoestrogens,whichcanbehelpfulinregulatingmenstruationandincreasinglactationfornursingmothers.WheneverIhadastomachacheasachildorcrampsinlateryears,mymotherwouldbrewatisaneoffennelseedtostopthecramping.

Primarily,theseedsareusedincooking;fennelbulbscanberoastedorchoppedinsalads.Ihaveincludedarecipeforagentledigestivetonicthatcanbesippedthroughouttheday.FennelseedsareoftenservedattheendofamealinIndianrestaurantstobechewedasadigestiveaid.InItalianfamilies,thebulbswereservedinbetweencoursesduringholidaymealsforthesamepurpose(andpossiblysoyoucouldjustkeepeating).

FENNELDIGESTIVETONIC

Ingredients:

To½gallonwater,add:

3tbsp.fennelseeds

1tbsp.corianderseeds

1-inchpiecegingerroot—grated

1tsp.anise

½tsp.ajowainseed

Method:

Boilalltheabove-mentionedingredientsfortwentyminutes.Letsitfortenminutes;strainandserve.

Bestuse—sipwarmthroughouttheday.Greatforfastingandgivingthe

digestivesystemabreak.Canberefrigeratedforonedayandreheated.

Makes4–6cupsoftonic.

or

Fenugreek—Botanicalname:Trigonellafoenum-graecum,V+P+K-FenugreekisnativetoIndiaandgrowswildinmanyplaces.Theseedsareyellowishbrownandhard,likestones.Theyareheating,withabitteraftertastetoboththeseedandleaf.Fenugreekisreportedtobalanceblood-sugarlevelsbyloweringinsulinresistance.

Theleavesarealsousedfortheirbitterandastringentqualities,whichsharpendigestion.

ResearchconductedintheUnitedStates,China,andIndiareportsthatfenugreekshowsanabilitytopreventkidneystones,addressweight-lossissues,andlowerbadcholesterol.

Insautés,theseedsareusedaspartoftheinitialcombinationofspicesknownas

“magic.”Theleaves,knownas‘methi,’arepreparedinseasonasanyothergreenandalsomakeanexcellentdigestiveaid.TheycanbeaddedtoparathasandotherIndianbreads.Theseedscanbesoakedtosoftenthem;youwillnoticeagelatinousfeeltothemaftersoaking.Theleavesneedtobeusedrightaway,astheyhaveaveryshortshelflife.

Theseedswillkeepforuptothreeyearswhenstoredinairtightcontainers.Ifground,theyshouldbeusedwithinthreemonths’time.

OneofmyAyurvedicprofessorssharedthatabitofbitternessshouldbeservedfromtimetotimetoremindusthatinlife,therewillbesomebittermixedwithsweet.

MIXEDVEGETABLEPICKLE—CAULIFLOWER,

CARROT,TURNIP

Ingredients

Approximately4cupsofmixedvegetablesor1¾lb.eachofcauliflower,carrots,andturnips

Cutcauliflowerintofloretsoftwoincheseach;peelcarrotsandchopintosticks

aboutthreeincheslongandhalfaninchwide.Peelturnipsandsliceintoroundsorsemicirclesone-quarterinchthick.Washeachofthecutvegetablesincoldrunningwaterseparatelyandkeepaside.

Boilagallonofwaterinalargepot.Oncethewaterstartsrolling,addonevegetableatatimeintoboilingwater;removealmostimmediatelywithaslottedspoonanddrainonacleankitchentowel.Repeatthisprocessforeachvegetable.

Spreadtheblanchedvegetablesontowelsandlayinasunnyspottoairdryfortwotofourhours.Turnturnipsovertodryboththesides.

Alternately,ifusingorganicproduce,washvegetablesincoldwaterandletairdry.

Dressing:

¼cupsalt

¾cupgur(Indianjaggerybrokenintopieces—putlargepiecesofgurinaZiplocbag,seal,andpoundwitharollingpin).

2cupsofmustardoil,plus1¼cupofadditionaloilkeptaside

1cupwhitevinegar

2tbsp.eachoffollowingdryspices:

Groundyellowmustardpowder

Haldiorturmeric

Grounddrycayennepepper(reduceto1tbsp.oreliminateforlessspicydressing)Wholekalonjioronionseed

Wholemethiorfenugreekseed

Wholesaunforfennelseed

Wholejeeraorcuminseed

Wholeblackpepper—roughlygroundinamortar(reduceto1tbsp.oreliminate

forlessspicydressing)

Method:

Measurealldryingredientsandkeeporganizedonaplate.Inalargemixingbowl,putalldryingredientsandaddoilandvinegar.Mixallingredientswithaspatula.

Addairdriedvegetablesintothespicemixtureandmixwellsothatthevegetablesgetcoatedwithspices.

Spoonthemixtureintotwosixteen-ouncejars,leavingroomonthetop.Sealandleavejarsinasunnyspotforfourtofivedays.Addalittlemustardoileverytwodaysontopandshakethejarupanddowntorecoatvegetableswithmixture.

Afterfivedays,tastethepickle;vegetablesshouldbealdentebutcooked,andthemustardoilshouldnothavearawoilsmellbutinsteadsmellseasonedandaged.Storepickleincool,dryshelf,andserveasasidedishwithriceorroti.

Picklelastsforaboutfourmonths,afterwhichitmaytasteverysourandsaltyduetovinegarandsalt.

Makes2quartsofpickle

Garlic—Botanicalname:Alliumsativum,V-P+K-

Likeginger,garlicisconsideredacure-allandisbeingstudiedforitsmanyhealingproperties.Theactivecomponentingarlicisallicin,whichhastheabilitytoreduceinflammationandpreventmajorillnessesassociatedwithaging.Garlic’spotentsmellbeliesitspowerfulhealingpotential.InoverthreethousandstudiescitedbytheNationalInstituteforHealthregardinggarlic,mostreportonitsabilitytosloworreverseheartdisease,lowerbloodpressure,andcholesterol.Ithasalsobeencreditedwithfightinginfectionandinhomeopathy;theuseofmegadosesisshowingexcellentresultsintreatingLymedisease.

Garlicisusedineverycuisinearoundtheworld.Althoughitisavailableinmanyforms,wefeelthatonlyfreshclovesofferthetasteandpropertiesforwhichgarlicisknownandloved.Youcanuseitraworcooked,andthereisahugedifferenceintheintensity.

Cookingmellowstheflavorofgarlicandwhensautéing,keepaneyeonthepanasitcanquicklyburn.

Whenpurchasinggarlic,lookforlargebulbswithintactskins.Freshbulbscanbepreservedforabouttwoweekswhenstoredatroomtemperature(notinthefridge).

SIMPLETOORDAL(INDIANLENTILSOUP)

Ingredients:

1cuptoor(arhardalorsplitredgramlentil)washedwell3–4timesinrunningwater.Rubthedalwithyourfingerstoensurenowhite

residueremains.

3cupswater

1tsp.turmeric

2–3clovesgarlic

2-inchpieceofgingerrootchoppedroughly

1serranopepperchoppedfine(avoidforalessspicydish)

¾tsp.salt

4–5curryleaves(optionalorsubstitutewithcilantro)

Forseasoning:

1tbsp.ghee

½tsp.cuminseed

½cupwashedandchoppedcilantroleaves

Method

Inaheavy-bottomedsaucepan(two-quartsizewithfittedlid),putthedal,water,salt,turmeric,garlic,ginger,chilies,curryleavesandcookonamediumflamefortenminutes.

Onceitstartsbubbling,removeanywhiteresidueonthesurfacewithaspoon.Putlidon

saucepanandreducetheflametolow.Cookforanothertenminutes.Removelidandincreasetheflametomediumandcontinuetocook.Thedalshouldhavedissolvedalongwithotheringredientsandthegrainsofdalshouldbesofttotouchbutaldente.

Inasmallfryingpanontheside,heatghee;onceitishot,putcuminseedsandletthemsputter.Addchoppedcilantrotothegheeandputthemimmediatelyintothecookeddal.

Mixwellandcover.Switchoffthestove.Serveithotwithsteamedriceorroti.Thedalcanbereheateduptofourhoursafteritiscooked.Reheatitinasaucepanbeforeserving.

Serves6–8.

Ginger—BotanicalName:Zingiberofficinale,V-P+K-

Bestknownforitsdigestiveproperties,gingerrelievesnauseainallcausesincludingmorningsickness.Ithasbeenreferredtoasauniversalcure-allasitactsasanantioxidant,anti-inflammatory,antibacterial,andantiviral.Itisnutritionallyrichindietaryfiber,vitaminsEandB6,iron,magnesium,andpotassium(USDASR16).Asahomeremedy,gingerisbeneficialinrelievinggas,abdominalpain,andbloating,andasanexpectorantbreakingrespiratorycongestion(FrawleyandLad,“Theyogaofherbs”,2001).

IndianandotherAsiancuisinesusegingerinitsfresh,whole-rootform.Driedorpowderedgingerisnotanadequatesubstitute,asitdeliversacompletelydifferenttasteandreducedhealingproperties.Sincegingerhassomanyuses,we’vededicatedafewrecipestothismultipurposerootbeginningwithchai(spicedtea),achutney,anentrée,andfinallyinadessert.Freshlygratedgingersimmeredinwater(fortwentyminutes)alsomakesasoothingteatobeenjoyedanytimeoftheday.I’vebegunaddinggingertosautéedgreensandroot-vegetabledishesandinviteyoutoexperimentwithitsusesreapingthehealthbenefitsofthisversatileherb.

BUTTERNUT-SQUASHKHICHADI(INDIAN

LENTILANDRICEDISH)

Ingredientsforkhichadi:

1cuprice

½cupsplityellowmoongdal

1cupbutternutsquash,peeledandcubed(1½-inchcubes)Orpeeledandcubedcarrotsandgreenbeanswashedandchoppedinto1-inchpieces.

3½cupswater

2tsp.salt

1tsp.dryturmericpowder

Forseasoning

¼cupghee(oroliveoil)gheeispreferred

2-inchpieceofgingerroot,peeledandchopped

1–2greenchiliesdeseededandchopped(avoidifyouwantlessspice)

1tsp.peppercorns—coarselypoundedinamortar

1tsp.cuminseed—coarselypoundedinamortar

Method

Putallingredientsforkhichadiinapressurecookerandcookfortwelveminutes.Leaveitandletsteamreleaseslowly.OrinaDutchovenbringingredientstoaboilandthencookcoveredonlowflameforfortytofiftyminutestillricemasheseasilyunderaspoon.

Seasoning:

Heatgheeinafryingpan;addcuminandblackpepper.Whenthespicesfoamaddgingerandchoppedgreenchilies(iftheyareused)andfrywell.Addseasoningtokhichadi,mixwell,andkeeplidonpan.

Garnishwithchoppedfreshcilantroandlimejuiceandservehotpreferablywithinfourhoursofcooking.Khichadiisacompletefoodandtypicallyeatenonitsown;foraddedflavoritcanbeaccompaniedwiththecilantroortomatochutneyorthemixedvegetablepickle.

Serves4–6.

Kalonji/blackonionseed—Botanicalname:Nigellasativa,V=P+K=

Recentresearchhasbroughtthisexoticseedintopopularnutritionandcookingnews.Astheseedcontainsabroadspectrumofactivecompounds,blackcuminprovidessupportforimmuneresponseandanti-inflammatoryaction.Thesignificanceofkalonji’sbenefitsliesinthatinflammationisoneofthemaincausesbehindallage-relatedillnesses.Hereareafewoftheconditionsthathaveshownpromisingresearchresults:

•

bothosteo-andrheumatoidarthritis—studiesshowareductioninswollenjointsandmorningstiffness.

•

allergiesandasthma—bothanoverreactionoftheimmunesystemthatresultininflammatoryresponses,researchreportsasharpdecreaseinnasalcongestion,itching,andsneezing.

•

colonandgastricprotection—blackonionseedhasbeenshowntoprotectthestomachliningagainsttoxinsandtheeffectofstress.

Towrapupthescientificpartofthis,kalonjicontainspowerfulantioxidants,providesbalancetotheinflammationresponsesofthebodyandactsasanimmunemodulator,boostinginfectionandcancer-fightingabilitiesofcellsintheimmunesystem.

Franceschi,C.“Inflammationasamajorcharacteristicofaging.”NutritionReview.

12/07.

SAUTÉEDGREENSWITHKALONJIAND

CHILIES.

Ingredients:

1largebunchofmixedgreens—rainbowchard,kale,spinach,collardgreensorasinglegreen.Kaleworkswell.

Washgreenswellandchopinto1-inchribbons

1tsp.kalonjiseeds

1dryredchilieswhole

2tbsp.olive,peanut,ormustardoil

1tsp.salt(addmoretotaste)

Method

Inaheavy-bottomedsautépan,heatoilandaddkalonjiseedsandredpepper.Onceseedssplutter,addgreensandsalt.Sautéandcover.Stiruntilwaterisreleasedfromgreensandgreensarecrunchyandnotlimp.Donotkeepitcovered(asgreenswillwilt)—serveimmediately.

Serves4.

Mustardseeds—Botanicalname:Brassicajuncea,V-P+K-

Mustardseedsareheatinginnatureasismustardoil.Mustardsatisfiesthreeofthesixtastes—pungent,bitter,andastringent.Alltheseaidinbreakingdownfoodforeasierdigestionandsoareanexcellentadditiontoheavierorhardtodigestrecipes.InnorthernIndia,mustardoilisusedincookingandtheseedsareusedthroughoutallregionsofIndia.Therearethreetypesofmustardseed(golden,brown,andblack),andweareusingtheblacktype(themostintenseflavored)here.AclassicingredientofthemagicsautéthataccompaniesmanyIndiandishes—mustardseedprovidesasharp“bite”toanyrecipe.

Researchhascitedthecompoundglucosinolatesfoundinmustardseeds,preventandslowthegrowthofmanytypesofcancercells.*Otherhealingbenefitsincludepreventionofchronicobstructivepulmonarydisease,highcholesterol,diabetes,andheartdisease.Alsotheglucosinolatesprovidethepenetratingqualitythataidsinabsorptionofnutrients.

Becauseoftheheatingqualitiesofmustardinanyform,mustardisusedintreatingkapha-relatedproblems,asitbreaksthroughanycongestionoraccumulationwithinthebody.Itisinthecruciferfamilyalongwithbroccoli,cabbage,andkale.Mustardoilcanalsobeusedtopicallyonkaphabodytypes.

*RoswellParkCancerInstitute,Buffalo,NYstudiesBENGALITOMATOCHUTNEY.

Ingredients:

4largetomatoes—blanchedandskinremoved.Oncecool,smashthetomatoeswithapotatomasherorcrushthetomatoeswithhands.(Besttoletthetomatoescoolandusehandstocrushtomatoes.)

1tsp.mustardseeds

2–3dryredchilies

½tsp.redchilipowder

1tsp.salt

3tbsp.brownorrawsugar

2tsp.choppedgingerroot

Juiceofhalfalemon

1tbsp.oliveoil

Method

Inafryingpan,heatoiltillitsmokes,andaddmustardseedstilltheysputter.Adddryredchilies,followedimmediatelybytomatoes.Addsaltandchilipowder.Cooktomatoestillthewaterevaporates(aboutseventotenminutes).Addgingerandcontinuetocooktomatoes.

Oncethetomatoesarethick(likeaketchupconsistency),addsugar,andkeepstirring.

Continuetocookchutneyfortwotothreeminutesandswitchoffthestove.Oncecool,

addjuiceoflemonoverthetopofthechutneyandstirit.Itcanbestoredintherefrigeratorandusedforuptofivedays.

Servingsuggestion—thisislikeatomatojamthatcanbeeatenasasnackonbreads,withriceanddal,orwithrotiandvegetables.Mypersonalfavoritecombinationiswhitericeorjeerachawalwithyellowtoordalorwithkhichadi.

Pomegranateseeds—Botanicalname:Punicagranatum,V=P-K-Pomegranateexplodedontothehealth-foodindustrysceneinthislastdecade.ItfirstappearedinIranthenmovedintoIndia,whereitiscurrentlycultivatedandwildcrafted(Wild-craftedsimplymeansharvesteddirectlyfromitsnaturalhabitat).Theseedsareactuallysacscontainingaredpulpthathastwotothreetimestheantioxidantsofgreentea.Thepulpisbothsweetandtart,andalthoughittastessour,itisbitterandastringentinitsqualities.InAyurveda,thesequalitiesmakethefruitanexcellentinternalcleansingagentandhearttonic.Mostnotably,pomegranateiscreditedwithpreventingheartdisease,cancer,andstrokes.Althoughitisbeneficialforallconstitutions,itscoolingnaturemakesitidealforpittatypesandisanexcellentnaturalremedyforblooddisorders.

PomegranateisnowfoundinmostmarketsinconvenientjuiceformprovidingvitaminsB6,C,andpotassium.Thedriedandgroundpowder,knownasanardana,haslongadornedIndianstoreshelves,andwehaveusedthepowderinthisrecipe.Duetoitsthickrind,pomegranateshavealongershelflifethanmostfruits.Theseedscanbestoredinairtightcontainersandrefrigeratedforuptotwoweeks.Thewholefruitcanbestoredatroomtemperatureforuptoonemonthbutisbestusedsoonafterpurchase.

PUNJABICHANAMASALA(SPICYPUNJABI-

STYLECHICKPEACURRY)

Ingredients:

4oz.drychickpeas

2tbsp.oliveoil

Choproughlyandgrindtoapaste.

½redorwhiteonion

3-inchpiecefreshginger

3largepodsofgarlic

Dry-roastthefollowingonagriddleandcool;thengrindeachspiceseparately

withacoffeegrindertoacoarsepowder:

2tbsp.corianderseeds

2tsp.cuminseeds

2tbsp.drypomegranateseeds(carefulwhileroastingnottoburntheseseedssincetheycansticktothepan).Keepthethreepowdersseparate.

Dryspices

½tsp.turmeric

½tsp.chilipowder

¾tsp.salt

Method

Ifcookingwithdrybeans,soakthemovernightinroom-temperaturewater.Throwoutthesoakingwaterandboilthebeanstilltheybecomesoftinfourcupsoffreshwater(orpressure-cookwithfourcupsofwaterfortwelveminutesonamediumflame).Ensurethebeansgivewhenpushedwithaspoon.

Inalargepot,heattheoilandoncesmokecomes,addtheonion-ginger-garlicpaste.Cookthepasteonamediumflameuntilthewaterisabsorbedanditturnsbrown.Addthedry-roastedpowders,turmeric,chilipowder,salt,andone-quartercupwaterandmixwell.

Cookfortwotothreeminutesuntiloilstartstogetseparatedfromthemixture.

Addthegarbanzobeansandonecupofwater.Cookonalowflamefortentofifteenminutestillthebeansarewellcookedandsoft.Cover.Canbeservedimmediately,buttastesbetterafterafewhoursasthespicesinfusethebeans.

Servingsuggestions—servewithkhastaorplainrotiorrice(jeerachawal).Alsomakesagreatsnackservedoverpotatopattieswithtamarindchutneyandgarnishedwithchoppedonions,ginger,chilies,cilantro,andfreshpomegranateseeds.

Redchilies—Botanicalname:Capsicumannuum,V-P+K-

Redchilies,alsoreferredtoascapsicum,originatedintheAmericas.Recentresearchindicatesthatitishelpfulinpreventingtheformationofbloodclotsandisusefulasananti-inflammatoryagentandaidsineasingpain.Theactivecomponentiscapsaicin,whichisfoundconcentratedintheseedsofchilies,anditisthiscapsaicinthathelpsbuildtolerancetopainaswellasreleasingahormonethatcoolsinflammation.Asaresultoftheresearch,capsaicinisnowavailableasasupplementandinointmentstoreducethepaincausedbyarthritis,nervepain,andheadaches.

Aschiliesareheating,theyincreaseperspirationandhelpboostmetabolicrates.

Capsicumcandecreasetheappetiteiftakenbeforeamealandistheperfectfueltokindlethedigestivefire.AnumberofvitaminsandmineralsarefoundinchiliesincludingvitaminsA,C,K,andB6andiron,magnesium,phosphorus,copper,potassium,andmanganese.Alargepercentageofits(negligible)caloriescomefromsugars,whichincreasewithcooking;however,itsdigestivepropertiesassistintheefficientuseandprocessingofanysugarpresent.

Driedchilieswilllastindefinitelyifkeptinsealedjars.Freshchilieswhenwrappedinpapertowelsafterbreakingoffthestemswilllastforabouttwoweeksintherefrigerator.

Inmostofourrecipes,theredchiliesusedhereareinwhole,driedform,butwealsousefreshredandgreenchilies,theirseeds,andchilipowder.

SESAMEGUNPOWDER

Ingredients:

¼cupsesameseeds

½cupuraddal(splitmatpebeans)

1cupchanadal(splitpealentils)

1–2dryredchilies(addmoreifyouwanttomakeitspicier)

2tsp.ghee

1tsp.salt

Method

Inasmallfryingpan,heatthegheeandroasttheredchilies;reducetheflameandadddalandsesameseeds.Roastuntilthechanadalgivesaroastedscentandappearstobeopaqueandlightbrown.Removeitfromthestoveandletitcool.

Grindinadrycoffeegrindertoacoarse,mealyconsistency.Addsalt.Storeinanairtightglasscontainer.Tousecombineitwithafewdropsofsesameoroliveoil.

BestwithSouthIndiansnacks,butcanalsobeusedbyapplyingitovercrackers,toast,parathas,andbreads.

Saffron—Botanicalname:Crocussativus,V+P-K+

Saffronisactuallynotanherborspicebutthestigmafromthecrocusflowerandturmeric

—easilystainswhateveritcomesintocontactwith.Intheseventeenthcentury,itwasconsideredanantidotefortheplague,andinfact,ithasshowntostronglyeffectcirculation,theblood,thefemalereproductivesystem,metabolism,andtheliverandspleen.Theactivecomponentsaresafranalandcrocin,bothofwhichhavebeenfoundtomaintainappropriatelevelsofserotonin,dopamine,andnorepinephrine.(BMC

ComplementaryandAlternativeMedicine).Manyofusarefamiliarwiththosetermsthroughmodernpsychologyandarefamiliarwiththeiruseintreatingdepression.Saffronis(proportionately)agoodsourceofvitaminsB2,B6,C,iron,potassium,riboflavin,magnesium,andmanganese.Ayurvedaconsidersitusefulasanaphrodisiacandrejuvenator.

SaffronisnativetoIranbutisnowcultivatedinmanyareasaroundtheworld.Itispurchasedinthreadlikeformandiseasilythemostexpensivespiceonthemarket.Itaddsawonderfulfragranceandcolortoanydishwiththesmallestpinch.Tousesaffron,youcanroastorbreakupthethreadsandsoakpriortoaddingtoanyrecipetoreleaseitsflavor.Nandinihasanotherwayofreleasingthetaste,whichyou’llseeincludedinherrecipeinstructions.Itisbesttopurchasesmallamountsasitquicklylosesitspotency.

SWISSCHARDANDCHICKPEASTEW

Ingredients:

½largewhiteorvidaliaonionchopped

2clovesgarlicchopped

1tsp.cuminseed

5–6strandssaffron

2tsp.salt

½tsp.chiliflakes

½tsp.blackpepper

1largebeefsteak-sizedtomatochopped

2tbsp.oliveoil

2cupsofwater

1cupofdrygarbanzobeanssoakedovernightandcookedinasaucepancoveredin3cupsofwaterforanhouronamediumflameortillbeansmashesunderaspoon.

1tsp.dryoreganoor2tsp.freshoreganochoppedfine.(Freshoreganoaffordsmoreflavortothestew)

2tbsp.flatleafparsleychoppedfine

1bunchrainboworgreenchardwashedandchoppedinto1-inchribbons

Method

Inalargepot(withalid),heatoliveoiluntilitiswarm.Addcuminseed,andasitfoams,addonionsandgarlic,andsauté.Clearaspotofoliveoilinthepot(movetheonionstotheedgeofthepot)andaddsaffrontowarmoil—letsaffronsitintheoilforoneminute.

Letitmixwiththeonions.Addtomatoesandoreganoandmixwell.Continuetocookforthreetofourminutes,andaddgarbanzobeansalongwiththewaterandstirwell.Addsaltpepperandredchiliesandextrawatercanbeaddedonlyifamoresoupytextureisdesired.

Oncewaterstartsboiling,coverthepotwithalid.Cookonlowflamefortwentyminutes.

Removethelid.

Addchardandcontinuetocookforaboutfivetosevenminutestilltheleafygreenvegetableiscooked;addfreshparsley.

Servewithfreshlimejuiceandafewdropsofrawoliveoil.

Serves4–6.

Sesameseeds–Botanicalname:Sesamumindicum,V-P+K+

Sesameseedsareawonderfuladditionoftaste,texture,andnutrientstoanyrecipe,yieldingtwenty-sixgramsofproteinpercup.Sesameinanyform—seed,oil,ortahini—isnourishingandeasilyabsorbed.Itissaidthatthesizeoftheseeddeterminesitsabilitytopenetrate,andsesameoilisthoroughlyabsorbedwithinfiveminutesofuse.Theyarerichineightofthenineaminoacidsnotproducedbythebodyandarehighincalcium,iron,magnesium,

phosphorus,

and

copper

(Nutritionaldata/facts/nut-and-seed-

products/3157/2.com).Sesameseedsareavailableintwocolors—blackand

golden.TheyarenativetoWestAfricaandarenowcultivatedinIndiaaswell.

Iprefertoroasttheseedstoreleasemoreoftheirnuttyflavorandaddtotheircrunch.

Sesameseedsarehighlyversatileinuse;theycomplementrawandcookeddishes,areanexcellentingredientforbaking,andcanbeaddedasatoppingtoanysaladorvegetablejustpriortoserving.Sesameoilholdsthesamebenefitsastheseeds,andbothcanturnrancidaftertwotothreemonths,sooncepurchasedsesameoilshouldbeusedwithinthreemonths.Refrigeratingtheoilwillextenditslife.

SESAMECHIKKI(SWEETSESAMECRUNCH

SNACK)

Ingredients:

4cupsunhulledsesameseeds

1cuphoney

¾cupcashews—inpieces

¼cupdriedorangepeel—groundfine

2tbsp.puregranulatedcanesugar

Method

Mixalltheingredientsexceptthegranulatedcanesugarinabowl.Ensuretocoatallthecashewsandsesamewithhoney.

Lineabakingtraywithparchmentpaperforeasiestremoval.Spreadmixtureontothebakingsheetevenly,andpressdowntopackitfirmlytogether.Sprinklegranulatedsugarontoptokeepeverythingtogether.Bakeitinapreheatedovenat350degreesforfifteentotwentyminutesuntilitturnsgoldencolor.Removeitfromtheovenandallowittocool.

Afteritcools,cutitintosquares.Canbecutintothirty-sixormoresquares(1×

2incheseach).

Spearmint—Botanicalname:Menthaviridis,V=P-K-

Mintsingeneralareconsideredashavingstimulant,carminative,andantispasmodic(suppressesmusclespasms)qualities.Spearmintandpeppermintarebothwellknownandsharemanyculinaryandhealinguses.Weareusingspearmintinourrecipes,asitissavoryandhasabitmoreofawarmingeffect.Mentholistheactivecomponentfoundinmintthatcanhelpinthetreatmentofirritablebowelsyndrome;itsoothesabdominalbloatinganddiscomfortandcanhelpyoubreathemoreclearlyalsobringingsomeclaritytothemind.Ateaordecoctionofeithermintcaneasenausea,andMoroccansserveamintteathatmakesarefreshingsummerdrink.

Thedifferencethatspearmintmakesinthepotatodishthatfollowsisextraordinaryandhasdrawnmanyquestionstoidentifyingthemysteryingredient.Ifindaddingittolentildishesaidsindigestingthelegumesandinrelievingpostmealflatulence.Althoughitwouldbedifficulttoconsumeenoughminttomeetdailyrequirementsofthesevitaminsorminerals,spearmintisagoodsourceofprotein,niacin,potassium,fiber,vitaminA,B6,folate,andcalcium.Mintisfoundinleafform,freshordried,andbothprovideplentyofflavorforyourdishes.Assomeofyoumayknow,spearmintgrowsplentifulinanygarden.

HARAPUDINAALOO(POTATOSAUTÉWITH

MINT)

Ingredients:

2lb.smallgoldpotatoes(ifsmallpotatoesareunavailablelargeoneswilldo—justcutinto2-inchcubesafterboiling;redpotatoescanalsobeusedwithskinoniforganic)¼cupoliveoil

1tsp.cuminseeds

Mixtogether:

½tsp.dryredchilipowder

½tsp.freshgroundblackpepper

½tsp.amchoorormangopowder

1tsp.salt

Garnish

3–4tbsp.freshmintleaveswashedandchoppedfine

Method:

Boilpotatoestillsemisoft(shouldretainalittlehardnesssincetheywillbefried).;Peeltheboiledpotatoes(iforganic,leaveskinon)andkeepaside.Cutthelargerpotatoesintoquartersandhalvethesmallones.(Potatoesshouldbetwoinchessquare).Inalargepan,heattheoiltillitsmokesandreducetheflametomedium.

Addcuminseeds,andassoonastheysplutter(almostimmediately),addboiledpotatoes.

Fryforfivetosixminutesuntilpotatoesstarttoturnbrownontheedgesandstartsticking

tothepot(don’tworry—keepscrapingthemoff).

Adddryspicesandsaltandmixwell.Turnofftheflameandaddfreshmintleavesandmixwell—serveimmediately.Ifthedishisbeingpreparedaheadoftime,themintshouldnotbeaddeduntilthedishisreadytobeserved,sinceitwillwiltintheheat.Inthiscase,reheatthepotatoesandaddthemintjustbeforeserving.

Analternativeistousered-skinnedpotatoesraw,cubedandtossedwithalldryingredientsandoliveoilandroastedinanovenatfourhundreddegreesforthirtytofortyminutes(tossoccasionallytoensurethatthepotatoesarecookedonbothsides).Addmintoncethepotatoesareroasted.

Serves4–6.

Turmeric—Botanicalname:CurcumalongaV-P=K-

Thepreventiveandcurativebenefitsofturmericanditsusesinthekitcheninavarietyofdishesaretooextensivetodiscussintheirentiretyhere.I’llgiveanoverviewofitshealingbenefitsandleaveittoyoutoresearchanypartthatpeaksyourinterest.Theactivecomponentofturmericiscurcumin,whichisrichinantioxidantsandanti-inflammatories.*Thereisnowasignificantbodyofresearchoncurcuminthatrevealsbenefitstoeveryorganandsysteminthebody.Inadditiontotheseproperties,turmericisanaturalantibiotic,antifungal,antibacterial,andantiviral;itinhibitsyeastgrowthandallergensandisrichinvitaminsB6andC.Itrestoresbalancetometabolismandcanmakeyourskinlustrousthroughexternalandinternaluses.

InIndia,turmericisusedatalmosteverymeal,amountingtoatleastoneteaspoonofdailyintake,whichisagooddosageformostadults.Thisoneteaspoonwillhelpprovidealltheabovehealingactionsthatresearchhasshowntoaddressheartdiseaseandstroke,type2diabetes,Alzheimer’s,Parkinson’s,cancer,inflammatoryboweldisease,andpaindisorders.**Youcanalsotaketurmericmixedwithhoneyforweightmanagementandedema,withyogurtforcleansing,orsimplyincapsuleformifyoudon’tgetenoughinyourdiet.Turmericisharvestedasarhizomebutisrarelysoldinthisform(availableforabriefperiodinspring)andcanbefoundinmostsupermarketsinpowderform.Itrynottobuymorethaneightgramsorhalfacupatatime,asitlastsforabouttwotothreemonthsbeforeitlosesitstasteandpotency.

Awordofcaution:turmericstainspermanently,souseitcarefullyaroundclothingandotherfabrics.Ifyoumakeapastetouseasafacialmask,trynottoleaveitfornolongerthantwentyminutes.Asfirstaid,afterseeingmyfellowcooksapplyittofreshcutstoacceleratehealingandpreventinfection,I’vecometouseitinsteadofanyotherantiseptic.Ithinkonceyoustartusingit,youwillseethevariousbenefitsofturmeric,andyou’llwanttokeepithandyinyourkitchenonaregularbasis.

*Lad,V.andD.Frawley,1986,“TheYogaofHerbs.”

**Aggarwal,B.2011,“HealingSpices.”

GOBIMATAR(CAULIFLOWERANDPEASTEW)

Ingredients:

1cauliflower—about6-inchbig-cutflorets,washedandpatteddry

1cupfrozenpeas,defrosted

3-inchpiecefreshgingerroot—peeled,washed,andfinelychop

1cupfreshcilantro—washedandchopped

2freshhotgreenpeppers—washed,deseeded,andfinelychoppedfine

1tsp.wholecuminseeds

2tbsp.oliveoil

DryIndianseasonings:

2tsp.corianderpowder

½tsp.turmericpowder

½tsp.groundredpepper

1tsp.salt

Method

Inakadai(Indianwokorlargefryingpan),heattheoilonmediumflameandaddwholecuminseeds;stirwithaslottedspoontilltheycrackle.Addchoppedgingerandgreenpeppers;stirforaminute,andaddthecauliflower.Mixwell.Adddryseasoningandcontinuetostir.Turntheflamealittlehigherandaddpeas.Mixallingredientswell.

Lowertheflame,coverthepan,andletcookforfivetosevenminutes,checkingeverynowandthentomakesurevegetablesdon’tsticktothepan.Removethelid.Stirandsprayalittlewatertokeepitfromsticking.Cooktilldry(abouttenminutes).Thedishisreadywhenaforkgoesthroughthepotatoeseasily.

Turnofftheflame;addchoppedcilantroandkeepuncoveredtillitisreadytobeserved.Ifitneedsreheating,reheatitinthesamepanasitwascookedin.

Servingsuggestion:

Servewithkhastaroti,kalidal,andjeeraraita.

Serves4.

AWORDABOUTGHEE

IFYOUAREunfamiliarwithghee,itisclarifiedbutter,whichhasessentiallybecomebutteroil.Gheeismadebyslowlycookingunsaltedbutteruntilthemilksolids,proteins,andmoisturecontentseparateout,leavingjustthegolden-coloredoil.Thisprocesscantakeuptofourhoursdependingontheamountyouareworkingwith.Forbestresults,organicunsaltedbuttershouldbeused.Gheecanalsobepurchasedinmosthealth-foodstores.

Gheeistheidealcookingmedium,asitdoesnotburnorbreakdowninhightemperatures,retainingitsnutritionalvalue.Italsoaddsthatdesiredbutteryflavorwithoutthelactoseanddensityofbutter.AccordingtoAyurvedicexperts,gheeisoneofthemosthealingfoodsonearth,asithasbothpenetratingandnourishingproperties.Thesequalitiesenablegheetohelptransportnutrientstotheirmostusefulsitesinthebody.Thebestofghee’shealingpropertiesisthatitisbrainfood,supplyingtheentirecentralnervoussystemwithcoolinglubrication,therebykeepingthepathwayssuppleandfreeflowing.

Intherecipesthatbeginwithsauté’ormagic,useghee.Youwillfindthatalittlegoesalongway,andoftenonlyatablespoonortwoisrequiredtostartadish,dependingonhowmanyservingsyouarepreparing.Certainrecipeswillcallforadollopofgheetobeaddedindividuallytoeachportionrightbeforeserving.Gheecankindlethedigestivefireandaidintheabsorptionofnutrients.Forthisreason,therecipesinthiscollectionspecifygheetobeusedforcertaindisheswithoutanyoptiontosubstitute.

Nutritionallyspeaking,gheehasbothsaturatedandunsaturatedfatswithasmallpercentageofpolyunsaturatedfats(.04percent)inacombination,makingitthemostabsorbablecookingmediumofallfatsandoils.Itissuitableforallthreeconstitutionsinvaryingamounts,withkapharequiringtheleastamountofgheeintheirdiet.Thosewithcholesterolconcernscanlimitusagetoonetotwoteaspoonsaday;however,theprecautionsaboutghee’scontributiontohighcholesterollevelshavenotbeenconfirmed.

AswithallotherAyurvedicrecommendations,moderationisalwaysthebestapproach.

Storageandcareofghee:Gheeshouldbestoredinanairtightcontainer,preferablystainlesssteel.Alwaysuseaclean,dryspoon,makingsuretokeepall

moistureout.Ifproperlymaintained,gheewillkeepatroomtemperatureindefinitely.Ayurvedicphysicianstellusthatgheeonlyimprovesitshealingpropertieswithage(i.e.forgheewhichisuptoonehundredyearsold).

SUGGESTEDMENUS

Menu1

Appetizer:

Harapudinaaloo(potatoessautéedwithmint)

Maincourse

Butternut-squashkhichadi

Mixedgreenssautéedwithkalonji

Tomatochutney

Dessert:

Sesamechikki

Menu2

Appetizer:

Pepperrasam

Maincourse

Sambarorsimpletoordal

Chawal

Gobimatar

Dessert:

Soojihalwa

Menu3

Appetizer:

Asparaguswithcumin

Maincourse

Masalachana

Khastaroti

Corianderchutney

Dessert:

Digestivetonicchai

DocumentOutlineContentsAnintroductiontoAyurvedicfoodprinciples—LindaLaurettaAnoteontherecipes—NandiniSharmaAjowainseed

Khastaroti(Indianunleavenedbreadwithajowainseeds)Bayleaf

Chawal,orFragrantRiceBlackPepper

Rasam(SpicyTomatobroth)Cardamom

SoojiHalwa(Semolinadessert)Cilantro/Coriander

FreshcilantrochutneyCloves

RajmaorRedbeancurryJeera–Cuminseed

AsparaguswithcuminCurryleaves

Sambardal—lentilstewwithvegetablesFennelseed

FennelDigestiveTonicMethi–Fenugreekseed

Mixedvegetablepickle—cauliflower,carrot,turnipGarlic

SimpleToordal(Indianlentilsoup)Ginger

Butternut-squashkhichadi(Indianlentilandricedish)Kallonji–Blackonionseed

Sautéedgreenswithkalonjiandchilies.Mustardseed

BengaliTomatochutney.Anardana–pomegranateSeed

PunjabiChanaMasala(SpicyPunjabi-stylechickpeacurry)Dryredchillies

SesameGunPowderSaffron

Swisschardand&ChickpeastewSesameSeed

SesameChikki(Sweetsesamecrunchsnack)Spearmint

HarapudinaAloo(Potatosautéwithmint)Haldi–Turmericpowder

GobiMatar(Cauliflowerandpeastew)Ghee–Clarifiedbutter

AwordaboutGheeThali–Aplateoffood

SuggestedMenus