Ayurveda Elements17 Orchard Road Chatswood

ayurveda@acay.com.au02 9904 7754

One cannot think well, love well, sleep well, if one has not dined well

Viginia Wolf

With Lisa Naccarella

Let’s develop friendliness (mudita)towards all kinds of foods.

~Veda

Organized by

Ayurveda Elements Academy Australia

Simple Mung Dal 1. 2/3 cup split mung dal 2. 1.5 L water 3. 1 teas turmeric 4. 2 teas ground coriander 5. 1 ½ teas grated ginger 6. 1 teas green chilli chopped

Simmer all these, covered, about 1 hour

7. 1 ½ teas salt - add this off the heat and beat the dal smooth

8. 2 teas ghee 9. 1 teas cumin seeds - heat the

ghee, toast the seeds and throw all into the dal

10. 2 tablespoons fresh coriander leaves, chopped, to garnish.

Dosa Potatoes 1. 1 teas urad dal - soak in hot water

for 5 minutes 2. 2 tables sunflower oil 3. pinch asafoetida

heat oil and pop the mustard and cumin seeds

4. 1 teas cumin seeds 5. ½ teas black mustard seeds 6. 8-10 curry leaves

add the curry leaves, dal, chillies and turmeric. saute a few minutes

7. 3 dried red chillies 8. pinch turmeric 9. pinch salt 10. 1 teas grated ginger 11. 500g potatoes, peeled, cubed

and cooked

add the ginger, potatoes and tomato and heat through.

12. 1 medium tomato, chopped 13. 1 bunch coriander leaves

chopped

toss through the coriander and serve

Tridoshic Veg Curry 1. Choose at least 5 different vegetables and cube them into similar size so

you have about 7 cups. Eg, a large carrot, green beans, 2 potatoes etc. 2. Heat 2 teas sunflower oil and pop 3. 2 teas cumin seeds and 4. 2 teas black mustard seeds 5. Toss in the veg with 1 teas salt, 2 teas turmeric, 1 ½ cups water. 6. Simmer, covered 15 mins. 7. Add ½ cup yogurt 1 teas coriander powder (frozen peas now if using) and

simmer uncovered 15 mins.

Semolina pudding 1. Heat 1 ½ tables ghee and fry 6 chopped almonds, 6 chopped cashews and

1 tables sultanas. Drain over a pot and leave nut mix in a bowl. 2. Add 15 grams butter to the ghee in the pot and fry 100 grams semolina for

7minutes. 3. Add 2 ½ tables sugar and continue to roast 4 minutes 4. Pour in 100mls cold milk and beat and cook 7 minutes. 5. Add more milk if needed. 6. Stir in pinch of ground cardamom, ¼ teas vanilla, ½ teas rose water, pinch

saffron and cook a minute more. 7. Taste for sweetness and flavours. 8. Put into serving bowl and sprinkle with the nut mix. 9. Good warm, at room temp or cold Lisa Naccarella lnaccare@bigpond.net.au 03 95371613 0407001374 !

Food mantra

brahmârpanam brahma havir brahmâgnau brahmanâ hutam

brahmaiva tena gantavyam brahma-karma-samâdhinâ

rasam

Ingredients2 Tbs toor dhal, dry roasted4 curry leaves1⁄4 tsp turmeric1 tsp black mustard seeds3 cups boiling water2 tsps tamarind1⁄2 tsp each of whole black peppercorns, cumin seeds and black mustard seeds1 tsp coriander seeds, dry roasted and ground2 sprigs of coriander seeds

MethodAdd toor dhal, curry leaves and black mustard seeds to 3

cups of boiling water.Dilute 2 tsp tamarind in 1/8 cup of the liquid, and return to

the pot.Add 1⁄4 tsp turmeric.Dry roast and grind, coriander seeds, black peppercorns,

cumin seeds and black mustard seeds. Add 1 tsp of this mix to the pot.

Simmer 5 minutes. Add 2 sprigs of coriander. Cover and steep off the heat for 3 minutes.

Strain and serve warm.

1

vegetable soup

Ingredients1 tsp sunflower oil1/2 tsp cumin seeds1 pinch of asafoetida1 1/2 tsp coriander seeds2 Tbs urad dhal2 cloves of garlic, crushed1 tsp ginger, grated1 carrot, diced1 zucchini, diced1 tsp sea salt1 cup of vegetables of your choice e.g. asparagus, pumpkin,

beans.Water

MethodSauté in sunflower oil, cumin seeds, asafoetida and corian-

der seeds a few minutes. Add urad dhal, garlic, ginger, and stir for 2 minutes. Add carrot, zucchini and other vegetables. Stir to coat, add 4 cups water and 1 tsp sea salt. Simmer for at least 30 minutes.

2

rice pulauIngredients1 Tbs ghee or unsalted butter 1 stick chopped celery1 cup basmati or brown rice 1/2 tsp crushed basil1 Tbs chopped parsley1/2 tsp salt1/2 tsp pepper 3 whole cloves2 cups water 1 cup steamed peas

MethodMelt the ghee in a saucepan and sauté the celery. Stir in the rice for a minute until it is transparent. Add the basil, parsley, salt, cloves and pepper. Then stir in the water and bring to a boil. Reduce the heat, cover and simmer for about for 20 minutes

or until the water is absorbed. Fold in the pre cooked peas.

SaffronSageSassafrasSpearmintStrawberryYarrowYerbamate DRINKSAloe vera juiceApple cider Berry juiceCarob Carrot juiceCherry juiceGrain coffeeMixed vegetable juicesPomegranate juiceSoya milk (boiled)Papaya

CONDIMENTSCarobChocolate (bitter)Chutney (spicy)Coriander leavesHorseradishMustardPeppersPicklesGherkinsVanilla

Heavy AcidicVEGETABLESBeetsBean sproutsCapsicumEggplantMushroomsOlivesParsnipsPotatoesRutabagaSquashTomatoesTurnipsWater chestnuts FRUITSAvocadoCoconutPrunesRaisinsRaspberriesRhubarbSoursop GRAINSBread, yeastedOats (cooked)PancakesPastaWheat

BEANSKidney beansPea nutsSoy beansSplit peasTempehTofu –other formsUrad dalMost other beans

DAIRYButterCheese

CreamCow’s milkDairy productsIce creamSour creamYoghurt

NUTS, SEEDSAll other nuts

HERBS, SPICESCarawayChillyMango powderPoppy seedsSesame seeds

OILSAlmondApricotAvocadoButterCoconutCornGheeMargarineOlivePrimroseSafflowerSoyWalnut

SWEETENERSBarley maltBown sugar, unre-finedFructoseHoney, cookedMaple syrupMolassesRice syrupTurbinadoSugar substituteWhite sugar

TEASComfreyMarshmellowRed zinger

Rosehips

DRINKSApricotAlcoholAlmond milkBanana shakeCarbonated drinksCaffeinated drinksCherry juiceChocolate drinksCoconut milkCold drinksGrape juiceGrapefruit juiceLemon juiceLemonadeMiso brothMilkOrange juicePineapple juicePeach juicePear juicePrune juiceRice milkTomato juiceSalted drinksSour drinksSoy milk, cold

CONDIMENTSAlmond extractChocolate (sweet)Chutney (sweet)Coconut milkCow’s milk -full creamChilliGomasioMisoOlivesSaltTamariVinegarYoghurt26 3

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dhalIngredients2 cups whole or split mung1 Tbs ghee 1⁄2 tsp mustard seeds1⁄2 tsp turmericA pinch of asafoetida 1 3/4 L water1 tsp sea salt11/2 tsp palm sugar11/2 tsps lemon juice1 tsp coriander powder1/2 tsp cinnamon

MethodSoak 2 cups whole or split mung dhal for 2 hours.In a pot, put ghee and pop mustard seeds. Add turmeric, asafoetida, drained mung, water, sea salt,

palm sugar, lemon juice, coriander powder and cinna-mon.

Simmer for 30 minutes (if split mung bean) to an hour (whole mung bean) or until all is soft.

4

Light Recovery diet

VEGETABLESArtichokeAsparagusAvocadoBeet greensBitter melonBroccoliBrussel sproutsCabbageCarrotCauliflowerCelery, rawCelery leavesCornCucumberDaikonGarlicGreen beansGreen chilliesHorseradishLeafy greensLeeksLettuceOkraOnionsParsleyPeasPopcornPumpkinRadishSeaweedSpinachSquash Sweet potatoesTaro rootWatercressWheat grass Zucchini

FRUITSAstringent fruits,Apples, greenApricotBananaBerries

CherriesCranberriesFigs, freshGrapefruitGrapesKiwi fruitLemonLimeOrangesMangoPapayaPeachesPears (ripe)Pears, unripePersimmonsPineapplePlumsPomegranateStrawberriesTamarindWatermelon GRAINSAmaranthBarleyBasmatiBuckwheatCereal, puffedCornCous cousMilletOat branOats, dryPolentaQuinoaRice -basmatiRyeSago BEANSAdzuki beansBlack beansBlack eyed beansBroad beansChick peasLentilsLima beansMisoMung beans/ dal

Navy beansPeasPinto beansSplit peasTofu -silkenToor dal

DAIRYButtermilkGoat’s milk NUTS, SEEDSIn moderationPumpkin seedsSunflower seeds HERBS, SPICESAllspiceAjwanAniseAsafoetidaBasilBay leafBlack pepperCardamomCayenneCinnamonClovesCorianderCumin FennelFenugreekGarlic, cookedGingerHerbs -freshHorseradishLemon thymeLiquorice rootMaceMarjoramMustard seedsNutmegPaprikaParsleyPepperRosemarySea saltSalt –seaSalt –rock

Salt –CelticSpices -mildTarragonThymeTurmeric

OILSCanolaSesame Sunflower

SWEETENERSHoney TEASAjwanAlfalfaBanchaBarleyBasilBlackberryBorageBurdockCatnipChamomileChicory CinnamonCloveCorn silkDandelionDecaf coffeeElder flowerFennelFenugreekGingerHopsHyssopJasmineJuniper berryLemon grassLiquorice NettleOat strawOrange peelPassion flowerPenny royalPeppermintRaspberryRed clover

green beans

Ingredients1 Tbs ghee1/2 tsp mustard seeds1 tsp turmericA pinch of asafoetida4 cups chopped green beans2 Tbs water, and cover until cooked2 Tbs water2 1/2 cms of ginger1 small green chilli (optional)1⁄2 cup fresh coriander1/3 cup coconut, grated or desiccatedSea salt

MethodIn 1 Tbs ghee, pop 1/2 tsp mustard seeds. Then add 1 tsp turmeric, pinch asafoetida.Stir in 4 cups chopped green beans, 2 Tbs water, and cover

until cooked. Blend 2 Tbs water, 2 1/2 cms of ginger, 1 small green chilli

1⁄2 cup fresh coriander, 1/3 cup coconut. Pour over beans. Add a good pinch of sea salt and cook 2-3 minutes to blend flavours.

5

ChilliChocolate (bitter)Chutney (spicy)Coriander leavesHorseradishMustardPeppersPicklesGherkinVanilla

Kapha Increasing

Cold, Heavy, Oily, Fro-zen, Slow releasing

VEGETABLESAvocadoBeetsBean sproutsCapsicumCucumberEggplantMushroomsOlivesOkraParsnipsPotatoesPumpkinRutabagaSquashSweet potatoesTaro rootTomatoesTurnipsWater chestnutsSquashZucchini

FRUITSApricotAvocadoBananaCherriesCoconutFigs, freshGrapesKiwi fruitLemonLimeMangoOrangesPeachesPears (ripe)PineapplePrunesRaisinsRaspberriesRhubarbSoursopTamarindWatermelon

GRAINSBread, yeastedOats (cooked)PancakesPastaRiceWheat

BEANSKidney beansSoy beansSplit peasTempehTofuUrad dal

DAIRYButterCheeseCreamCow’s milkDairy productsIce creamSour cream

Yoghurt

NUTS & SEEDSAll other nuts

HERBS-SPICESCarawayMango powderPoppy seedsSaltSesame seeds

OILSAlmondApricotAvocadoButterCoconutCornGheeMargarineOlivePrimroseSafflowerSoyWalnut

SWEETENERSBarley maltBrown sugar, unre-finedFructoseHoney, cookedMaple syrupMolassesRice syrupTurbinadoSugar substituteWhite sugar

TEASComfreyLiquoriceMarshmellowRed zingerRosehips

DRINKSApricot

AlcoholAlmond milkBanana shakeCarbonated drinksCaffeinated drinksCherry juiceChocolate drinksCoconut milkCold drinksGrape juiceGrapefruit juiceLemon juiceLemonadeMiso brothMilkOrange juicePineapple juicePeach juicePear juicePrune juiceRice milkTomato juiceSalted & sour drinksSoy milk, cold

CONDIMENTSAlmond extractChocolateChutney -sweetCoconut milkCow’s milkGomasioMisoOlivesSaltTamariVinegarYoghurt

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23

upperiIngredients1 cauliflower, chopped nicely6 grated carrots 1 Tbs ghee1 clove of garlic1 tsp fenugreek seedsSea salt5 bay leaves1 inch cinnamon stick, crushed8 pepper corns4 cloves1 black cardamom1 whole dried red chilli (optional)

MethodSauté until light brown, cauliflower, carrots in ghee.In a wok, with ghee, sauté garlic, fenugreek seeds, chilli, for

a couple of minutes. Add the cauliflower and carrot and stir.Add 1 tsp sea salt, bay leaves, cinnamon stick, peppercorns,

cloves, and seeds of cardamom. Cover and cook for 10 minutes. Stir every now and then. Add 1 cup of peas. Cook 10 minutes. Add 1 Tbs grated ginger and turn off the heat.

6

Kapha Reducing

Warm/hotFat-free / Light

VEGETABLESIn general bitter and pungent vegetables ArtichokeAsparagusBeet greensBitter melonBroccoliBrussel sproutsCabbageCarrotCauliflowerCelery, rawCelery leavesCornDaikonGarlicGreen beansGreen chilliesHorseradishLeafy greensLeeksLettuceOnionsParsleyPeasPopcornRadishSeaweedSpinachWatercressWheat grass

FRUITSGenerally astringent fruits, avoid sweet fruits.Apples, greenBerriesCranberriesGrapefruit

PapayaPears, unripePersimonsPlumsPomegranateStrawberriesGRAINSAmaranthBarleyBasmatiBuckwheatCereal, puffedCornCous cousMilletOat branOats, dryPolentaQuinoaRyeSago

BEANSAdzuki beansBlack beansBlack eyed beansBroad beansChick peasLentilsLima beansMisoMung beans/ dalNavy beansPeasPinto beansSplit peasToor dal

DAIRYButtermilk

NUTS & SEEDSIn moderationPumpkin seedsSunflower seeds

HERBS & SPICESAllspiceAjwan

AniseAsafoetidaBasilBay leafBlack pepperCardamomCayenneCinnamonClovesCorianderCumin FennelFenugreekGarlic, cookedGingerHorseradishLemon thymeLiquorice rootMaceMarjoramMustard seedsNutmegPaprikaParsleyPepperRosemarySageTarragonThymeTurmericOILSCanolaSesame Sunflower

SWEETENERSHoney (raw)

TEASAjwanAlfalfaBanchaBarleyBasilBlackberryBorageBurdockCatnipCamomile

ChicoryChrysanthemumCinnamonCloveCorn silkDandelionDecaf coffeeElder flowerFennelFenugreekGingerHibiscusHopsHyssopJasmineJuniper berryLemon grassNettleOat strawOrange peelPassion flowerPenny royalPeppermintRaspberryRed cloverSaffronSageSassafrasSpearmintStrawberryYarrowYerbamate

DRINKSAloe vera juiceApple cider Berry juiceCarob Carrot juiceCherry juiceGrain coffeeMixed vegetable juicesPomegranate juiceSoya milk (boiled)Papaya

CONDIMENTSCarob

chutney

Ingredients1 bunch coriander,1⁄2 lemon juice3 Tbs water3 Tbs coconut2 Tbs grated ginger1 tsp sea salt pinch sugarA pinch of black pepper

MethodBlend the ingredients.Serves as a side dish.

7

ChocolateChutney (sweet)Coriander leavesVanillaSprouts

Pitta Increasing

Intense, Hot, Light

VEGETABLESBeet greensCarrotsCelery leavesChilliesCornDaikonHorseradishHot chilli pepperLeeks, rawMushroomsMustard greensOlivesOnionsPeppersPopcornRadish (uncooked)Swiss chardTomatoes

FRUITSGenerally sour fruitsApricots (sour)Cherries (sour)GrapefruitGrapes (sour) LemonOranges (sour)PapayaPineapple (sour)

Plum (sour)RhubarbStrawberriesSoursop

GRAINSBread (yeasted)BuckwheatCornMilletOats (dry)PolentaQuinoaRyeTriticale

DAIRYCheese (hard)Butter (salted)Buttermilk (sour)Sour creamYoghurt

NUTS & SEEDSAlmonds, unblanchedBrazil nuts HazelnutsMacadamiasPeanutsPecansPine nutsPistachiosSesame seedsWalnuts

HERBS & SPICESAjwanAllspiceAsafoetidaBasilBay leafCarawayCayenneChilli powderClovesFenugreekGarlicGingerHorseradish

Lemon thymeMace Mango powderMarjoramMustard seedsOnionsOreganoPaprikaPoppy seedsRosemarySageSaltSesame seedsThyme

OILSAlmondAvocadoAnimal fatsApricotCastorCornLinseedMargarineMustardSafflowerSesameVegetable oil

SWEETENERSHoneyMolassesSucanat

TEASBasilCinnamonFenugreekGingerGinsengHawthornHyssopJuniperPennyroyalRed zingerRosehipSageSassafrasYerbamate

DRINKSAlcoholApple ciderBanana shakeBerry -sourCaffeineCarbonated drinksCarrot juiceChocolate drinksCoffeeDecaffGrape fruit juiceLemonadeOrange -sourMiso brothPapaya juicePineapple -sourSalted drinksTomato juice

CONDIMENTSBlack olivesCarobChocolateChutney (spicy)Chilli peppersGarlicGherkinGomasioHorseradishLemonLime pickleMango pickleMayonnaiseMisoMustardOlivesPicklesPreservativesSaltSeaweedsTamariTomato sauceVinegar22

21

kheerIngredients6 carrots grated and steamed1 Tbs ghee for 5 minutes1⁄2 L milk1 cup sultanas1/2 cup jaggeryseeds of 5 black cardamoms2 cups mixed almonds, pistachio cashews, chopped (soak

almonds overnight).

Method6 carrots grated and steamed. Sauté carrots in 1Tb ghee for 5 minutes. Add 1⁄2 L milk.

Simmer 5 minutes. Add 2 cups mixed almonds, pistachio cashews, chopped (soak almonds overnight).

1 cup sultanas, 1/2 cup jaggery, seeds of 5 black cardamoms. Simmer 5 minutes.

Serve warm.

8

Pitta Reducing

Moist, Mild , Heavy, Cooling

VEGETABLESArtichokeAsparagusAvocadoBeansBean sproutsBroccoliBrussel sproutsCabbageCapsicumCauliflowerCeleryCilantroCucumberDandelion greensEggplantFennelGreen beansKelpLeafy greensLeeks (cooked)LettuceOkraParsleyParsnipsPeasPotatoesPumpkinRadishes (cooked)SeaweedSpinachSquashSweet potatoesTaro rootTurnipsWater chestnutsWatercressZucchiniFRUITSAppleApricots (sweet)

BananaBerries (sweet)Cherries (sweet)CoconutCranberriesCurrant (sweet)CranberryDates, fresh / soakedFigs, fresh / soakedGrapes (sweet)KiwiLimeMangoMelonsOranges (sweet)PeachesPears, ripePersimonPineapple (sweet)Plums (sweet)PomegranatePrunesRaisinsWatermelon

GRAINSWell cookedBarleyCous cousOatbranOats, cookedPasta, riceRiceSagoSeitanTapiocaWheat

BEANSAdzuki beansBlack beansBlack eyed beansChick peasKidney beansLima beansMung beans/dalPeasPinto beansSoy beans

Split peasTofu

DAIRYButterButtermilk (sweet)Cheese (unsalted)CreamGheeIce creamMilkSour cream

NUTS & SEEDSAlmonds, blanchedCashewsCoconutsLotus seedsPumpkin seedsSunflower seeds

HERBS & SPICESAniseCardamomCinnamonClovesCorianderDillLiquorice rootMintNutmegTurmericVanilla

OILSCanolaCoconutGheeOlivePrimroseSoySunflower

SWEETENERSBarley maltFructoseFruit juice concentrateMaple syrupRice syrup

Turbinado

TEASAlfalfaBanchaBarleyBlackberryBorageBurdockCatnipCamomileChicoryCinnamonCloveComfreyCorn silkDandelionElder flowerFennelJasmineLiquoriceMarshmellowNettlePassion flowerPeppermintRaspberryRed cloverSaffronSarasparillaSpearmintYarrow

DRINKSAppleAlmond drinkAloe vera juiceApricot juiceBerry juice, sweetCaroCherry juiceGrain coffeeMango juiceMixed vege juicePineapple juicePomegranate juicePrune juiceRice milk (boiled)

CONDIMENTS

spiced pearsIngredients1 small lemon, chopped and de-seed 1 cup apple juice1 tsp each ground cinnamon and cardamom6 pears, peeled, halvedalmonds to garnish

MethodChop and de-seed 1 small lemon. Blend with 1 cup apple juice, 1 tsp each ground cinnamon

and cardamom. Heat in a wide pot. Peel 6 pears; halve, core and put face

down in the pot. Cover and simmer 10 minutes. Transfer pears to a bowl and

reduce the liquid to a syrup. Pour over the pears. Garnish with almonds

9

Aloe vera juiceApricot juiceBerry juice, sweetCarrot juiceCherry juiceGrain coffeeGrapefruit juiceLemonLimeMango juiceMiso brothOrange juicePapaya juicePineapple juicePomegranate juicePrune juiceRice milk (boiled)Tomato juice

CONDIMENTSBlack olivesCarobChutneyGomasioMayonnaiseMustardPicklesTamariVanillaVinegar

Vata Increasing

Cold, DryLight, Dehydrated

VEGETABLESRaw, undercooked or leafy vegetables.

ArtichokeBeet greensBean sproutsBell peppersBitter melonBroccoliBrussel sproutsCabbageCauliflowerCelery, rawEggplantEndiveLeafy greensLettuceMushroomsOkraOlivesParsnipPeasPopcornPotatoRadishSeaweedSpinachSwiss chardTomatoesZucchini

FRUITSGenerally dried fruitsApples, redCranberryPears (unripe)

PersimmonRaisins (dry)Watermelon

GRAINSAmaranthBarley (yeasted)BuckwheatCereals (dried/ puffed)CornMilletOatbranOats (dry)RyeTriticale

BEANSAdzuki beansBlack beansBlack eyed beansBroad beansChick peasKidney beansLentilsLima beansNavy beansPeasPinto beansSoy beansSplit peasTempehTofu

HERBS & SPICESAllspiceCelery seedsHorseradishMace MarjoramNutmegOreganoPaprikaRosemaryRaw garlic

SageThymeTurmeric

OILSCanolaMixed vege oilPeanut oilSoy bean oil

SWEETENERSHoneySugar substituteWhite sugar

TEASAlfalfaBarleyBlackberriesBorageBurdockCorn silkDandelionHibiscusOrange pekoeYarrow

DRINKSAlcoholApple juiceBerry juice (sour)Caffeinated CarbonatedChocolate Cold drinksCranberry juiceCoffee -decaffeinatedMixed vegetable juicePear juiceSoy milk

20

19

Vata Reducing

Warm, HeavyMoist, Gentle

VEGETABLESBoiled, steamed or stir fried

AsparagusAvocadoBeetsCarrotsCelery, cookedDaikonGarlicGreen beansGreen chilliesLeeksOnions, cookedPumpkinSquashSweet potatoTaro rootTomatoesTurnipWater chestnutsWatercress

FRUITSApricotsAvocadoBananaBerries (sweet)Cherries (sweet)CoconutCurrantDates, fresh / soakedFigs, fresh/soakedGrapesGrapefruitKiwifruit

LemonLimeMangoMelonsOrangesPapayaPeachesPears, ripePlumsPineappleRaspberriesRhubarbStrawberriesTamarind

GRAINSWell cookedOats, cookedQuinoaRiceSeitanWheat

BEANSWell cooked, with hing and ghee.

Mung beans/ dalToor dalUrad dal

DAIRYButterButtermilkCheeseCreamGheeMilkSkim milkSour creamYoghurt

NUTS-SEEDSIn moderationAlmonds

Brazil nutsCashewsCoconutsHazelnutsMacadamia nutsPecansPeanutsPine nutsPistachioPumpkin seedsSesame seedsSunflower seedsWalnuts

HERBS -SPICESAjwanAniseAsefoetidaBasilBay leafBlack pepperCardamomCarawayCayenneCinnamonClovesCorianderCumin DillFennelFenugreekGarlic, cookedGingerLiquorice rootMintMustard seedsParsleyPepperPeppermintPoppy seedsSaffronSaltSesame seedsStar aniseTarragon

OILSAlmondAvocadoCastorCoconutCornGheeLinseedMargarineMustardOliveSesame Sunflower

SWEETENERSBarley maltFructoseFruit juice concentrateJaggeryMaple SyrupRice syrupTurbinado

TEASAjwanBanchaCamomileCinnamonCloveComfreyElder flowerFennelFenugreekGingerHawthornJuniper berryLemon grassRose hipsLiquoriceLemonLimeMarshmellow

DRINKSAlmond drink

chai

Ingredients2 Tbs dried mint 1 cinnamon stick1 clove 1 tsp dried ginger3/4 tsp cardamom 1 tsp peppercorns2 cups milk (cow or soy)

MethodSteep dried mint in 2 cups of just boiled water 20 minutes. Strain. Add cinnamon stick, clove, ginger, cardamom, peppercorns,

milk (cow or soy).Simmer low 30 minutes. Add maple syrup to taste.

digestive teaIngredients1 tsp each coriander seeds 1 tsp fennel seeds 1 tsp cumin seeds.

MethodBring to boil, 2 cups water, 1 tsp each coriander seeds, fen-

nel seeds and cumin seeds. Remove and grind seeds. Add water back. Grind. Strain. Drink after any meal.

10

marmalade

Ingredients1 cup grated ginger1⁄2 cup water1 cup apple juicerind of 1 lemon, grated1/2 tsp ginger powder

MethodCook over low heat for 10 minutes the above items.

For coughs and colds, to improve immunity, add a pinch saf-fron, 1/4 tsp each of ground cloves, cardamom and nut-meg after cooking.

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diet for dosha & agni

RULES

Drink your solids Eat your liquids

FAVOUR

Light, warm, Fresh, Gentle, moist, soft.

Reduce

Too cold / hot. Oils & fats. Fried, dried foods.Too many proteins together.Anything directly from the fridge.Late / heavy dinner. Colouring, additives, flavourings.Concentrated food (eg.. pizza, pasta)Overeating. Yeast, meat, eggs, cof-fee, tea, alcohol.Sugars, white flour, carbonated drinks, dairy products.

Key

✓ Favourable. Use regularly.

m Moderately; every 3rd or 4th day.r Minimise or once

a monthx Avoid18

home work

home work

home work

home work

home work

12

Tips to enjoy cooking• Plan your meals and shop in time.

• Stock kitchen with good quality utensils.• Brighten environment with fresh flowers & uplifting music.

• Keep the kitchen orderly, with good ventilation.• Keep it free of distractions e.g. unhelpful people & phones.

• Enlist help with tasks like chopping and stirring.• Add some love and devotion to your dishes by focussing on

those who will appreciate it.

Tips to enjoy eating• Have all six tastes.

• Chew at least ten times to savour the taste.• Incorporate different textures in meal

• Don’t talk too much, especially about emotive or negative issues.

• Sip warm liquids in small quantities.• Sit and focus on eating.

• Thank the divine and all those involved in bringing the food to your lips.

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MAIN MEALS

sweet curry & rice1 tsp ghee 3/4 cup toasted coconut1/2 tsp brown mustard seeds 1 cup coconut milk3 carrots, diced 3/4 tsp salt1/2 cup raisins 1/2 cup diced pine apple1/2 cup diced pumpkin 3/4 cup of water1 tsp each of licorice root powder, cardamom, fennel seeds and coriander

seeds

Lightly fry the coconut and spices. Add all the other ingredients. Cover and sim-mer until well cooked.

khitchri2 3/4 cups of water 1/4 cup split mung dal1 tsp salt A pinch of asafoetida1/4 cup basmati rice 3 Tbs ghee1 tsp grated ginger 1 tsp mustard seeds1/2 tsp crushed saffron threads 4 curry leaves1 tsp each ground coriander, cumin, fennel & licorice root1/2 cup diced pumpkin or sweet potato

Boil the water in a saucepan, add the mung dal, vegetable and salt. Stir well, cover and reduce heat to simmer. In a separate saucepan heat the ghee

and add the mustard seeds, covering them until they have stopped popping. Add the powdered spices and the ginger stirring well.

Pour this mix into the saucepan with the dal. Mix in the rice and cover, occasionally stirring until it makes a creamy sauce.

herbed tofu1 Tbs coconut oil 1 cup hard tofu1/2 tsp herbamere salt 1/4 tsp pepper1 Tbs freshly minced parsley, basil and oregano1/4 tsp hing

Warm the coconut oil in a frypan. Add the crumbled tofu. Allow to crisp add the spices and herbs. Stir and serve.

salsaIngredients4 Roma tomatoes 2 garlicjuice of 2 limes juice 1 lemon3 Tbs fresh coriander 1 tsp olive oil2 jalapeno chilli (optional) pinch sea salt

Method4 Roma tomatoes, 2 garlic, juice of 2 limes, juice 1 lemon, 3

Tbs fresh coriander, 1 tsp olive oil, 2 jalapeno chilli, pinch sea salt .

Chop, mix. Add ground black pepper, if the weather is cold and damp. It strengthens the nervous system and gives energy.

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vegetable upma1 cup short grain brown rice 1 tsp sesame oil1/2 tsp black mustard seeds 1/4 cup diced carrots2 tsp split urid dal without skin 1/2 tsp sea salt1 tsp yellow split mung dal 2 Tbs minced parsley 1 tsp minced ginger 1 1/2 cup boiling waterA pinch of asafoetida

Dry roast rice. Then blend into four pieces. Heat the oil, pop the mustard seeds, add the dals, ginger, asafoetida, salt and

carrots. Cover and saute for few minutes. Add the boiling water and roasted cracked rice. Cover and simmer over low heat for 40 minutes.

quina pilaf1 cup dry quinoa 2 cups water1/2 tsp salt 1/2 cup diced beans 1 tsp cumin seeds 2 Tbs finely chopped leeks 1 minced garlic clove 1 Tbs cold pressed olive oil1 Tbs fresh rosemary leaves 1/2 cup asparagus in 1 inch pieces

Wash and strain the quinoa and with the water and salt bring to a boil, reduce heat, cover and cook for 15 minutes.

In a separate fry pan, warm the olive oil, fry the cumin seeds and lightly saute all the remaining ingredients for five minutes.

Mix the quinoa and asparagus together and serve.

BREAKFAST IDEAS

creamy quinoa1 cup quinoa flakes 2 cups pure water 1 Tbs dried apricots or peaches, unsulphured and diced

Boil all the ingredients in a saucepan. Stirring well cover and cook over a low heat until all the water is absorbed. It should take about 1 minute.

Add maple syrup to taste.

YUMMY SNACKS / LIGHT MEALS

sago payasam2 1/2 cups organic apple juice 1 tsp cinnamon1/2 cup dried organic apricots 1/8 tsp salt1/3 cup small pearl sago (tapioca)

Combine ingredients in a sauce pan and let sit for 2 hours or more (or leave in the fridge overnight). Bring to a boil. Reduce heat and simmer for 5 minutes, stirring constantly. May add maple syrup for taste.

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