“TheEverydayAyurvedaCookbook lures us into the kitchen,where foodmayonceagainwork itshealingalchemyonus.Let thisbookguideyouintoadailypracticeof‘theyogaofeating,’andyoucantransformyourlife.Sukhinobhavantu!”

—Dr.RobertSvoboda,AyurvedicphysicianandauthorofPrakriti:YourAyurvedicConstitution

“TheEverydayAyurvedaCookbookisamust-haveforanyoneontheroadtoimprovetheirhealththroughgoodfoodsense.”

—HilaryGarivaltis,founderoftheKripaluSchoolofAyurveda

“Everyday Ayurveda is infusedwith an effortlesswisdom born ofKate’sdeepconnectionwithfoodasmedicine.Thebookisagoldmineforanyonewanting to heal and celebrate their body through the joyful practice ofseasonalcooking.”

—LilyDiamond,creatoroftheblogKale&Caramel

ABOUTTHEBOOK

Keeping digestion on track is the key to health in Ayurveda, and eatingnatural, homemade foods in accordance with personal constitution andchanges in environment is often all thatwe need to find balance. InTheEverydayAyurvedaCookbook,KateO’Donnellinspiresyoutogetintothekitchenandexplorethistime-honoredsystemofseasonaleatingforhealthandvibrancy.

• Seasonbyseason, learnhowthechangingweatherandenvironmentbothmirrorandinfluenceyourbodyandappetite.

• Foundational “everyday” recipes can be adapted to any season and anydoshafornourishing,flavorfulmeals.

•Includeslifestyleadviceonmealplanning,self-careregimens,andhowtoensurehealthduringthechangeofseasons.

KATE O’DONNELL is an Ashtanga yoga teacher, a nationally certifiedAyurvedicpractitioner,andanAyurvedicyogaspecialist.AsanAyurvediceducator,Kate leadsworkshops, trainings, and lifestyle retreats in theUSandabroad.She ison thefacultyfor theKripaluSchoolofAyurvedaandforAyurvedicHealthEducationtrainings.ShelivesinBoston.

SignuptoreceivenewsandspecialoffersfromShambhalaPublications.

Orvisitusonlinetosignupatshambhala.com/eshambhala.

THE

EverydayAyurvedaCookbook

ASeasonalGuidetoEatingandLivingWell

KATEO’DONNELL

PhotographybyCARABROSTROM

ShambhalaPublications,Inc.

4720WalnutStreetBoulder,Colorado80301www.shambhala.com

©2015byKateO’DonnellPhotographs©2015byCaraBrostromCoverdesignbyJimZaccariaCoverphotographsbyCaraBrostromAllrightsreserved.Nopartofthisbookmaybereproducedinanyformorbyanymeans,electronicormechanical,includingphotocopying,recording,orbyanyinformationstorageandretrievalsystem,withoutpermissioninwritingfromthepublisher.

LibraryofCongressCataloging-in-PublicationDataO’Donnell,Kate(Ayurvedicpractitioner)TheeverydayAyurvedacookbook:aseasonalguidetoeatingandlivingwell/KateO’Donnell;photographybyCaraBrostrom.–Firstedition.pagescmIncludesindex.eISBN978-0-83484022-5ISBN978-1-61180-229-0(pbk.:acid-freepaper)1.Vegetarianism.2.Vegetariancooking.3.Seasonalcooking.4.Medicine,Ayurvedic.I.Brostrom,Cara.II.Title.RM236.O342015641.5′636–dc232014042260

THISBOOKISDEDICATEDTOTHEAYURVIDYA,THESPIRITOFAYURVEDA.

Contents

Publisher’sNoteReader’sNoteIntroduction:AboutTheEverydayAyurvedaCookbook

PartOne:UnderstandingAyurveda1. AyurvedaBasicsYouWanttoKnow2. ThePrinciplesofAyurvedicEating3. FromTheorytoPractice:IntheKitchenwithEverydayAyurveda

PartTwo:SeasonalRecipesandRoutines4. EverydayRecipes:FoundationalDishesforYear-RoundCooking5. SpringRecipes6. SummerRecipes7. FallRecipes8.WinterRecipes

Appendix1:DinacharyaHow-ToAppendix2:SeasonalCleansingAppendix3:ToolsandTechniquesforEverydayAyurvedaAppendix4:SeasonalShoppingListsAppendix5:CookingTablesAppendix6:RecipeIndexbySymptoms

NotesGlossaryResourcesAcknowledgmentsIndexAboutUsE-mailSign-Up

Publisher’sNote

Thisbookcontainspagenumberreferencesthroughoutfromtheoriginalprintedition.Hyperlinkshavebeenaddedforeasiernavigation.

Reader’sNote

Foodhasalwaysbeenafriend.Ihavebeenplayingwithfoodsince,asMomtellsme,Imademudpiesonthefrontstepsofourhouse.Byanauspicioustwistoffate,IcameofageinthekitchensofIndia.Ifirstvisitedthesubcontinentincollege,whenIwasbeginningtolearnhowtocookformyself.HangingaroundinvillagekitchensandtryingmyhandatrollingchapatiandfryingupdosaishowIlearned—andIstilldon’tknowhowtocookagoodmacandcheese.ButIdon’teatmuchcheeseorpasta.Becauseitfeelsgoodtoeatthesethingsandsupportsmyearlymorningyogapractice,mystaplesaredal,basmatirice,andkichari.Thisbookwillteachyouhowtomakeallthesethingsandmore.Ineverthoughttoomuchaboutdigestion,butafterafewyearsofthe

travelinglifestyle,itseemedlikemostfoodsdidn’tmakemefeelwell,andIbegantonoticetheconnectionbetweenwhatIateandmystateofbeing.WhenmydigestionbecamecriticalinIndiaduringonetrip,IfoundanAyurvedicdoctorwhotaughtmeabouthowthesystemusesfoodsforhealing.Oncehewrotedownthenameofarecommendedvegetableinthelocallanguage,andIbroughtthepieceofpapertothevegetablevendor.Hepointedtoawhitesquashthesizeofaceilingfan.Hesawedoffawedgeandwrappeditinnewspaper,andItookithometomykitchen.Herebeganmyhobbyofcreatingrecipestoshowcasemedicinalfoods,findingcontextforthedifferentgrains,pulses,fruits,andvegetablesrecommendedintheAyurvedicdiet.MycookingwithunfamiliaritemsfoundinthestreetmarketsofIndia,andwithlocalfoodsfromthefarmers’marketsathome,makesuptheyearsofculinaryresearchbehindtheserecipes.Fast-forwardfifteenyears.Iliveinthecity.Iamafull-timeyogateacherand

Ayurvedicpractitioner.ThedietandlifestyleIintroduceinthisbookhavegreatlysupportedmeinsustainingalifeofserviceinanurbanenvironmentandinbalancingaspiritualpathwiththedutiesofdailylife.ItakegoodcareofmyselfsoIcanshowupconsistentlytosupportcommunitiesthatexperiencethedepthandgiftsofyogaandAyurvedaamidamodern-pacedlife.TheAyurvedicprincipleofeatingdigestiblefoodsinacalmenvironmentremains,forme,the

keytostayinghealthyandvibrant.Thisisreallife;Igetbusy,andIgethungry.OutofnecessityIhavebirthedhybridizedversionsofthecookeryofIndiainmytinyapartmentkitchens.TheEverydayAyurvedaCookbookusesfresh,seasonalingredientstoenableyoutocreate,inthemiddleofabusyday,authentic,healingmeals.

PhotographerCaraBrostrombeganmakingsomeofmyrecipesathometogetherbodyinbalance.HerexperienceofAyurvedawassobeneficial,sheofferedhertalentstohelpmegetthewordout(andtogetorganized).Hercountlesshoursofcookingandeditingtherecipeskeepthemstylishanddelicious,whereasinmyownkitchen,quickandeasyareatthetopofthelist.AllofthephotosinthisbookareofmealsCaraandImadeandthenate.ShekepttheEverydayAyurvedacomponentattheforefrontandtookpicturesofrealfoodmadeinrealtime,soyoucantrulyexpectyourcookingtolooklikethepictures.Cara’sownexperientialunderstandingofAyurvedatranslatesintothebeautyandsimplicityyouseeinthisbook.Iinviteyoutostepintomyurban-villagekitchenandlearnaboutAyurvedic

cookerybydoingit,likeIdid.I’veseenithelpalotofpeople,alotofpeoplehavehelpedmealongtheway,andnowit’syourturntorollupthesleevesandfrysomedosa.Thisbookoffersnotonlyrecipes,seasonalfoodguides,and

frysomedosa.Thisbookoffersnotonlyrecipes,seasonalfoodguides,andshoppinglistsbutalsosimple,strategicguidelinestogetyoustartedpracticingAyurvediccookingandlifestyleroutinesrightaway.Iwanttheseancientprinciplesforhealthandhappinesstoslipintoyourlifeseamlessly.It’ssimple,andit’spossible.Let’sdoittogether,everyday.

KateO’DonnellBoston,MA

2014

Introduction

ABOUTTHEEVERYDAYAYURVEDACOOKBOOK

Here’swhatthisbookismeanttodo:getyouinthekitchen.Notforbigprojects,butforsimplepreparations,mostdays.Maybeeveneveryday.Youmayormaynotfallinlovewithcooking,butit’simportanttoknowthatpreparingfoodforyourselfisakeyelementofwellness.Thisbookwillkeepitsimple,practical,andfunctional.Thegoalisnottocreatefancyorperfectmealsbuttobesatisfiedbyyourfood.Somedaysthismaymeanhavingatreat;otherdaysitmaymeankeepingyourfoodreallybasictoserveasfuelforyourday.Thefoodprograminthisbookprovidesplentyofvariety,butitisbasedonsimplicity.AyurvedaistheindigenoushealthscienceofIndia,awayofunderstanding

balanceandimbalanceinthebodysothatwecanavoidtheprogressionofdiseasebyaddressingthecausesearlyon.TheinspirationbehindTheEverydayAyurvedaCookbookistodemystifythisancientscience,whichtrulyhassomethinginittohelpeveryone.Ahugepartofstayinghealthy,intheAyurvedaview,liesinproperdigestionandnutrition.Thefoodsweeatbecomethetissuesofthebody,andtheattitudeswebringtothetablecontributetothebody’sabilitytodigestandintegratefoodnicely.Beingawareofwhatthebodyneedsaswechooseourfoodsandwishingthebodywellaswepreparethemgoalongwaytowardhelpingusfeelinggood.Thisbookisforyouifyouare:

•Lookingforconcretewaystoimproveyourdietandlifestyle•NewtoAyurvedaortocookingingeneral•Feelingtiredoranxiousorexperiencingpoordigestion•Interestedinapplyingatraditional,holistichealingsystemtoyourlife

Thefollowingchaptersgreatlysimplifywhatisacomplete,sophisticated,tried-

and-truemedicalsciencebyfocusingonafewgeneralpointsthatweallcanapplytosetthestageforhealthyliving.Ayurvedaisasymphonyofexperientialknowledge,andyouaregettingahitsinglehere,onethatmayinspireyoutobuythealbumsomeday.Butevenifyoudon’t,thisbookcanchangeyourlife.Therecipesherealsoofferasimplifiedapproachtotheartofcooking,

specificallyAyurvediccooking,inwhichallfoodcanbemedicine.I’vepareddownanytraditionaldisheswithlonglistsofingredientsortoomanystagesofpreparation,sothatyoucanmaketherecipeswithoutalotoffuss.Thissimplicitywillempoweryoutoenjoyeatingsomethingyou’vemadeforyourself,everyday.Itispossible.

WHATYOUWILLFINDINTHISBOOK:•AnintroductiontoAyurvedaandhowthisdietandlifestylework,thoughyoudon’tneedtoreadit(letalonememorizeit)tousethisbooktoyouradvantage.

•Methodsformakingsimplebreakfasts,lunches,andsuppersthatcanbeadaptedbychangingkeyingredientsastheseasonschange.

•Dailyself-careroutinesforeachseasonandsuggestionsofwhattimeofdaytopracticethem.

•Shoppinglistsforeachseason,whichwillsetyouuptomakeallofthestaplerecipesineachseasonalchapter.

•Traveltips,familytips,andtake-it-to-worktipsforeatingwellandstayingoncenterduringyourregularroutine.

•Tried-and-truepracticesforimprovingthefunctionofthedigestiveorgans(andfeelinggoodafteryoueat).

•Awalk-throughofsafespringandfallcleansingpractices.

PRAKRITI,YOURTRUENATURE

Ayurvedaisknownforitsindividualizedapproach:eachpersonisseenasauniquesystemwithuniqueneedsandtendencies.Prakritimeans“nature.”Thiswordisusedtoencompassallprimordialmatter,whatyoumightcallMotherNature,andprakritireferstoone’sindividual,truenature.Youaremadeupofauniquecombinationofnature’selements,andthequalitiesoftheseelementsinyourbodymakeyouwho,andhow,youare!Understandingwhatelementsareprevalentinyourbodyisintuitive,andtherecipesinthisbookwillhelpyoufeelhowtheelementsmanifestinyou.Takesometimetoletthepracticesinthisbooksettlein,andifyouwanttoknowmore,anAyurvedicpractitionercanhelpyoufurtherunderstandhowcertainelementsmayhavetendenciestogetoutofbalanceinyourbodyandteachyouhowtomanagethesespecifictendenciesthroughdietandlifestyle.

WHATYOUWON’TFINDINTHISBOOK:•Complicatedrecipesthatrequireyoutobuyexpensiveingredients•Recipesthatcontainwhitesugarorrefinedflours•Heavyuseofnightshadevegetables(tomatoes,eggplants,bellpeppers,whitepotatoes),afamilyofvegetablescontainingtraceamountsoftoxins,whichcanbuildupandpromoteinflammationinsomebodies

•Relianceongarlicandrawonionforseasoning,asbothareheatingfoodsandencourageanexcitablemind

•Informationonpersonalconstitutionsanddiseasediagnosis.Forthis,you’llneedtoconsultotherresourcesoranAyurvedicpractitioner(see“Resources,”page306).

RootsoftheRecipes

TRADITIONAL

ManyoftherecipesinthisbookareinspiredbycookeryIlearnedinIndia,eitherinhouseholdsoratAyurvedacentersandclinics.TheAyurvedicsensibilityisingrainedinthecookeryofIndia,thoughonehastogointoprivatehomestofindit.Mostofthefoodservedinrestaurants,bothinIndiaandinIndianrestaurantsabroad,doesnotrepresenthealthyeating.ModernmediaischangingsensibilitiesaboutdietinIndia,asitdoesinWesterncountries.Propagandapaidforbymanufacturersdistributesnewideasregardingwhatis“goodforyou”onaregularbasis.ProblemsofobesityanddiabetesareaccompanyingchangesintheeconomyofmodernIndia.PeopleinthehomecountryofAyurveda,aswellasintheWesternworld,arelookingtothisancientsystemofwell-beingforunbiasedrecommendationsbasedonthousandsofyearsofdiscoveringwhatworks.

REGIONAL

SomeoftheindigenousingredientsmentionedbyclassicAyurvedictextsareunavailableoutsideofIndia.Tomirrorthemedicinalqualitiesbyusingwhatisavailable,I’vemodifiedtherecipesinthisbookwithlocalfoods,findingwhat

workedbytrialanderror.Insomecases,astandbyrecipewithitsrootsinNewEnglandculture,suchasKate’sAppleCrisporYamandOatMuffins,representsmyintuitiveknowledgeoftheculinaryancestryinNewEngland.Nodoubt,whereveryouareliving,orwhateveryourfamilymayhavetaughtyou,acookerytosupporttheclimateandlifestyleofapeopleispresent.Anyregionaldietwillfavorcookingwithfoodsindigenoustothearea.IencourageyoutoexperimentwithmakingEverydayAyurvedarecipeswithyourlocalproduce.Withalittlepractice,youcanalsobegintomodifyyourfamilyrecipestointegrateAyurvedicprinciples.

HEALTHNUT

AnAyurvedacookbookwitharecipeforTofuTacoswithGreens?Inthemissiontohelpyoufeelathomeinthiscookbook,IhaveincludedsomeWestern-stylemealsandmoderningredients,likechiaseeds.OneisnotrequiredtoeatIndianfoodallthetimetobeAyurvedicallysound,andwiththecreativityofmelting-potcultures,manyculinarygemshaveemerged,someofthemquiteconvenienttomakeandashametoleaveoutofanEverydaycookbook.IhavemodifiedtherecipestorespectAyurvedicdigestiverecommendations,suchasfoodcombining,cookingmethods,andthebeneficialuseofdigestivespices.BehindTheEverydayAyurvedaCookbookrecipesstandtwentyyearsI’ve

spentworkinginhealthfoodstoresandcafes,modifyingrecipestoincludeeveryhealthfoodproductunderthesun.RecipesincludingWesternhealthfoodsingredients,suchasseavegetables,tacosmadewithtofu,andsunflowerseedbutter,donotappearintraditionalAyurvediccooking,buttheyarestaplesinmyownkitchenandadheretoAyurvedicprinciples.Forsomepeople,developingatasteforIndianflavorswilltakesometime,

especiallythesweets.Intruth,IndiandessertsareatoughsellfortheWesternpalate.TrytheCoconutRicePudding(knowninIndiaaskheer)andtheSaffronLassi.Butwhenyouarelookingforafamiliarcomforttreat,youmayrelyonmyAyurveda-inspiredversionsofwell-knownfavorites,suchasKate’sAppleCrispandAlmondGingerMacaroons.Hey,I’mhereforyou,keepingyouhappyandhealthywithspecialrecipesfortreats,withouttherefinedfloursandsugarsAyurvedawarnsagainst.TheEverydayAyurvedaCookbookhastwoparts:partoneisthetheory,and

parttwoisthepractice.Feelfreetodiveintothepracticechapters(getcooking!)andpokearoundinpartone,asyourinterestinAyurvedaexpands.

CHAPTER1

AyurvedaBasicsYouWanttoKnow

OneofthebestthingsaboutAyurvedaishowsimpleitis…andoneofthefunniestthingsaboutsimplicityishowcomplicatedwecanmakeit!ThefollowingintroductiontoAyurvedaisforthosewhoareinterestedandforthosewhoaremorelikelytointegratechangesintheirdietsandlifestylesiftheyhavesomeunderstandingofhowasuggestionprovesbeneficial.ReferencestoclassicAyurvedictextsarealsoincluded,toensurewedon’t

forgetthisinformationabouthealthylivingcomesfromanextremelyreliablesource:thousandsofyearsofhumantrialanderror.Youdon’tevenhavetoreadthischaptertobenefitfromthisbook.Maybeyou

areholdingTheEverydayAyurvedaCookbookbecauseyouknowyoureatinghabitscouldusesomeimprovement.Thatsoundsgreat.Theseasonalchaptersinparttwoprovideenoughbasicinformationtokeepyoueatingfoodsthatwillmaintainbalancethroughouttheyear’schangingseasons,withoutyourhavingtothinktoohardaboutit.AnintuitiveunderstandingofthescienceofAyurvedaissuretofollow.Thelifestylegrowswithexperience,sostartwiththecooking.Butifyoudowanttoreadaboutthetoolsbeforeyoutrythem,letusbegina

journeyintoAyurveda.

WhatIsAyurveda?Pronounced“EYE-yer-VAY-da,”Ayurvedacanbelooselytranslatedas“thescienceoflife.”Theclassictexts,however,describeAyur,or“life,”asbeingmadeupoffourparts:thephysicalbody,themind,thesoul,andthesenses(sight,hearing,touch,smell,andtaste).ContrarytotheWesternmodel,whichfocusesonthephysicalbody,andsometimesonthemindthesedays,Ayurvedahasalwaystakenintoaccountthehealthofthesefouraspectsoflife.Ayurveda,thehealthsystemofIndia,employsdiet,biorhythms,herbal

medicine,psychology,wholesomelifestyle,surgery,andtherapeuticbodyworktoaddresstherootcausesofdisease.Thesciencedescribesthediseaseprocessfromearlysymptomstofatality,anditincludespreventionandtreatmentsfor

fromearlysymptomstofatality,anditincludespreventionandtreatmentsforailmentsofeighttherapeuticbranches:internalmedicine;surgery;gynecology/obstetrics/pediatrics;twovarietiesofgeriatrics,rejuvenationofthebodyandrejuvenationofthesexualenergy;psychology;toxicology;anddisordersoftheeyes,ears,nose,andmouth.AyurvedichospitalsandclinicsaboundinIndia.Westernmedicineisoften

usedinconjunctionwiththetraditionalmedicine,especiallyincasesofcriticalailments.WhileWesternmedicineexcelsatresolvingacutesituations,Ayurvedaexcelsasapreventivemedicine,seekingtohalttheprogressionfromimbalancetodiseasebyaddressingtheunderlyingcausesearlyon.UsedalongsideWesternmedicine,Ayurvedacansupportdigestion,theimmunesystem,andthepatient’sstateofmindduringtreatment.

WhereDoesItComeFrom?Ayurvedamaybetheoldestcontinuallypracticedhealthsystemintheworld.Theknowledge,initscurrentstate,isbelievedtobeanywherefromtwotofivethousandyearsold,dependingonwhomyoutalkto.TheearliestinformationonAyurvedaiscontainedintheRig-Veda,oneoffourbodiesofancientscripture,orallytransmittedinlyricalphrasescalledsutras(threads).TheVedasarebelievedtooriginatefromtherishis,sagesindeepstatesofmeditation.TheVedascontaininformationonmusic,mantras,ritualworship,Ayurveda,andyoga.OftheseveralclassicalSanskrittexts(Sanskritisthelanguageofancient

India)thatmakeupthebodyofAyurvedicscience,threearemostimportant:theCharakaSamhita,theSushrutaSamhita,andtheAshtangaHridayam(acompilationofCharakaandSushruta).AllhavebeentranslatedintoEnglish,andthisbookwilloccasionallyreferencetheAshtangaHridayam.

HowDoesItWork?Ayurvedarecognizesthatthehumanbeingisamicrocosm(asmallpart;areflection)ofthemacrocosm(thebigpicture;theuniverse).Thehumanbodyismadeupofthesameelementsthatmakeupeverythingelsearoundus,andwearemovedbythesameenergiesorforcesthatmovetheoceans,thewinds,thestars,andtheplanets.Thisworldoperatesinrhythm—forexample,thecyclesofthesun,moon,

tides,andseasons—andsodowe.Theintroductionofartificiallight,globalfoodtransportation,andaschedulesobusythatwedon’tnoticenature’srhythms

transportation,andaschedulesobusythatwedon’tnoticenature’srhythmsmakesiteasytogetoutofsync.Ifapersonactsasifheorsheisseparatefromtherhythmsofthemacrocosm,

marchingtohisorherowndrummer(byeatingtropicalfruitsinwinter,forexample,orfoodsprimarilyfrombagsandboxes;stayingupallnight;and/orbreathingrecycledair),theorganismwillgetwacky.Ifthemovementsofourworldareariverwearefloatingin,whyswimupstream?Youstarttofeeltired,don’tdigestyourfoodwell,and,overtime,endup“outoforder.”

What’sFoodGottoDowithIt?DigestionisofparamountimportanceinAyurveda.Thecompletedigestion,absorption,andassimilationoffoodnutrientsmakeupthebuildingblocksofthebody,calledahararasa,thejuiceofthefood.Whenthefoodischewedandswallowed,itmixeswithwater,enzymes,andacids.Theresultingproduct—foodmatterreadytobeassimilated—isthe“juice.”Toassimilatenature’sbountyintothebodyconnectsthemicrocosmtothemacrocosm.Gooddigestionresultsnotonlyinaglowing,healthybodybutinaglowingconsciousnessaswell.IfyouarejustbeginningtounderstandAyurveda,itmaybeeasiertobecomeawareofwhatyouareeatingandhowitmakesyoufeelthanitistorealizewhetheryouare“connected.”Thefeelingsofconnectionandwholenessarefosteredbyagooddietandagoodgut,andisn’tthatwhateverybodywants?

What’sItGottoDowithYoga?YogaandAyurvedastemfromthesamephilosophicalrootsandevolvedataroundthesametimeinhistory.Theyalsosharethesamegoal:tocreateaunionbetweenmicrocosmandmacrocosm.Thephilosophyofyogaprovidesapathwayfornavigatingthemind/bodyorganismtowardanunderstandingofitselfasbeingunifiedwiththeuniverse.ThescienceofAyurvedafocusesprimarilyonmaintainingthephysicalbody,butthelinkbetweenconsciousnessandhealthisclear.Yoga,popularthesedaysforitsphysicalbenefits,hastraditionallyfocusedmoreonaccessingthementalandenergybodies.YogamovementsandbreathingtechniquesmaybeemployedbyAyurvedatostimulateanorganorsystemoforgansortoeasestress.ThefurtheronejourneysdownthelimbofAyurvedathatspecializesinpsychology,themoreoneislikelytorunintothephilosophicalsystemofyoga.

NOTE:ThisbookisforbeginnerstotheAyurvediclifestyleanddiet,whowanttohomeinongeneralfoodsandpracticesfortheannualcycle.ThesubjectofyogaandAyurvedacouldfillanentirebookonitsownandsoisnotcoveredhere.

HowDoesAyurvedaViewtheBody?InAyurveda,humananatomystartswiththefiveelements:space(alsocalled“ether”),air,fire,water,andearth.Theelementscreatethreecompoundsthatgovernspecificfunctionsandenergiesinthebody,namely:movement,transformation,andcohesion(holdingthingstogether).Whenthesecompounds,knownasdoshas,areinbalanceandworkingharmoniously,theindividualwillenjoysmoothmovingprocesses(digestion,circulation,etc.),clearsenses,propereliminationofwastes,andhappiness(satisfaction,fulfillment).Eachofthesefiveelementalcompoundsmanifestsascertainfeltqualitiesin

thebodythatonecanrecognizesimplybypayingattentiontobodilysensations.Forexample,airandspacearecoldandlight,fireishotandsharp,andearthandwaterareheavyandmoist.Toomuchortoolittleofagroupingofqualitiesbringsonimbalanceinthebody.Aprevalenceofdryandlightqualities,forinstance,willresultindryskin.Ayurvedamanagesimbalancebyintroducingoppositequalitiesandreducinglikequalities.Inthecaseofdryskin,introducingmoist,heavyfoodsandreducingdryandlightfoodswillalleviatethesymptom.

SIMPLEANDPROFOUNDHEALING

Remember:thisbookdeliberatelykeepsthingssimple,butwearetalkingaboutaprofoundsystem.KnowthatclassicalAyurvedadescribesallofthechannelsthattransportsubstancesandinformationthroughoutthebody,aswellastheprogressionofdiseaseinsixstages.Ithaswell-definedpreventiveapplicationsandtreatmentsfordiseaseateachstageofitsprogression.AlthoughAyurvedadoesprovideveryusefulhomeremedies,thisisnotfolklorebutamedicalscience.

Readontolearnaboutkeepingyoursystemofelements,doshas,andqualitiesinbalance.

PanchaMahabhutas,TheFiveElementsAyurvedaviewsthehumanbody,aswellasallformsinouruniverse,asbeingmadeupofdifferingcombinationsofthefiveelements:

•Space•Air•Fire•Water•Earth

Forexample,acarrotcontainsspace,gases,theheatofthesun,andwater,anditsstructure—hard,orangecolored,andfibrous—ismadeofearth.Ahumanbody,likeeverythinginthecosmos,comprisesallfiveelementsworkingtogether.Useyourownbodyasaframeofreferenceforunderstandingthefiveelements.

Space.Everybodyhaslotsofspaceinit—usuallyfilledwithsomethinglikefood,acid,fluid,and/orwasteproducts.

•Thelargeintestine,andindeedtheentiredigestivechannelfromthemouthtotheanus,isalong,cavernousspace!Withoutthatspacethere,wherewouldweputfood?

•Theear,thatdelicateorganthatsoundsbouncearoundinsideof.•Thebonesareporous,hardtissuewithhollowinteriors,whicharefilledwithmarrow.

•Theskin,ourlargestorgan,isexposedtothequalitiesofspaceallofthe

time.

Air.Anywherethereismovement,thereisair.Spaceispassive,whileairmovesaround.Andanywherethereisspace,airwillmove.Youcanfeelaironyourskinwhenabreezeblowsandseeitmovingthecloudsacrossthesky.

•Respirationisthemovementofairinandoutofthenoseormouth.•Passinggasandbelchingarecausedbymovementsofairoutoftheintestineandstomach,respectively.Ifyoueatexcitedly,excessairislikelytogetinyourmouth,andyouwillbegassier.Bubblydrinksmakeyouburpbecauseyouareingestingairwithyourliquid.

•Thesoundofcrackingjointsismadebyairmovingoutfromthespacesbetweenthebones.

Fire.Onearth,anywherethereisheat,fireisthere:ahotspring,alightningbolt,aforestblaze.Fireofthesunwarmstheearth,asitdoesahumanbody.Thecoreoftheearthisfire,justasisthehumancore,thestomachandsmallintestine.Anywherethereisheatinthebody,itcomesfromfire.

•Thestomachandsmallintestinearefirecenters:theacidsandenzymestheyproducearehot.

•Thebloodischaracterizedbyfire,especiallyifyouare“hot-blooded.”•Themetabolismandsomehormonesarehot.(Thinkpubertyorpregnancy.)

•Thefunctionoftheeyerequiresfire.Considerhowyoureyescangethot,red,anddryifyouspendtoomuchtimeonthecomputerorinfrontoftheTV.

Water.Waterisallovertheplanet,inrivers,oceans,thecellsofplants,andhumans.Asyouprobablyknow,some80percentofthebodyismadeupofwater,andyouarefilledwithliquids.

•Allofthemucousmembranes,whichcoverthedigestivetract,theeyes,andthesinuses,relyonwater.

•Thelymphaticfluidflowingthroughyourbodyhasabaseofwater.•Bloodinyourcirculatorysystemcontainswater.•Digestivejuicesrequirewater.•Synovialfluidlubricatingthejointsisthewaterelementkeepingyoujuicy.

•Salivaiswaterflowingintothemouthforthefirststageofdigestion.

Earth.Innature,earthisanythingsolid—soil,rocks,trees,andthefleshofanimals.Thisisthesolidstructureofthebodyandtheeasiestelement,conceptually,towrapyourheadaround:it’sallthemeatystuff.

•Adiposetissue(akafat)isextraearthelementbeingstored.•Musclefiberistheearthelementholdingyourskeletoninplace.•Thestablepartofyourbones(notthespaceinside),whichmakesupthestructureofyourskeleton,iscomposedoftheearthelement.

It’simportanttorememberthatthesamefiveelementsaremovingaroundinallofusandineverything.Weareallmadeofthesamestuff,whichiswhyAyurvedaviewsthehumanorganismasamicrocosmofthewholeuniverse.Whenweeatacarrotandtransformitbyabsorbingandassimilatingitselementsintoourtissues,thebodytakesthoseelementsofthecarrotandincorporatesthemintoitsownstructure,thuslinkingourbodiestotheworldoutside.

REMEMBER:digestionisthemostimportantaspectofhealth.Ifwearedigestingsoundly,wewillfeelconnectedtothegreaterwhole.Ifthebodyhasahardtimebreakingdownthecarrotandmakingsomethingoutofit,wewillfeelseparate,unsatisfied,tired,andeventuallyprettycrappy.

TheThreeDoshas:FunctionalFriendsMostpeoplewhohaveheardofAyurvedahaveheardofthedoshas.Doshaliterallymeans“thatwhichisatfault.”1Butdoshasaren’taproblemuntilimbalancehasbeenhangingaroundinthebodyawhile.Theseenergiesdogoodorill,dependingonwhethertheyareinarelativestateofbalance.That’swhyitismoreimportanttounderstandhowtomaintainbalancethanitistodwellondoshasasthebadguys.Therearethreedoshas,knownasvata,pitta,andkapha.Thesearethe

compoundsthatnaturallyarisewhenthefiveelementscometogetherincertaincombinationstomakeupahumanorganism.Eachperformsaspecificfunctioninthebodyandmanifestsasarecognizablegroupingofqualities.

VATA(VA-tah)istheenergyofmovement.PITTA(PITT-ah)istheenergyoftransformation.KAPHA(CUP-hah)istheenergyofstructureandlubricationtogether;cohesion(thinkglue).

VATA

Wherethereisspace,airbeginstomove,andthecompoundqualitiesofspaceandairmanifestascold,light,dry,rough,mobile,erratic,andclear.Spaceandairhavenoheat,moisture,orheaviness,right?Thesequalitiesareinherentinfire,water,andearthinstead.Thequalitiesofspaceandairarenaturallygoingtoactacertainwayandhave

certaineffectsonthebody.Thinkofvataasthecurrentsofthebody.Thebodyknowsthefoodgoesinthemouth,thendownandout.Itisvatathatushersitalong.Thereisnothingproblematicaboutthequalitiesofspaceandairortheirfunction.However,ifabodyhasaccumulatedtoomanyofthesequalities,certainaspectscangetoutofbalance.Forinstance,thefallseasoniswindy,dry,andcold,sothebodygetsthiswayafteralittlewhile(unless,ofcourse,oneistakingcaretokeepwarm,eatwarming,moistfoods,anddrinkwarmwater).Toomanyvataqualitiescanresultinsignsofimbalance,suchasgasandconstipation,increasinglydryskin,andanxiety.

HEALTHYVATAENSURESTHATTHEBODYHAS•Consistentelimination•Freebreathing•Goodcirculation•Keensenses

TOOMANYVATAQUALITIESMIGHTCAUSE•Gasandconstipation•Constrictedbreathing•Coldhandsandfeet•Anxiety,feelingoverwhelmed

PITTAWherethereisfire,therehastobewatertokeepitfromburningeverythingup.Theresultingcompoundisfirewater,aliquid,hot,sharp,penetrating,light,mobile,oily,smellygroupingofqualities.(Thinkacid,bile.)Whenfoodgetschewed,pittamovesintobreakitdown,liquidizeit,metabolizeit,andtransformitintotissues.Yee-haw!Noproblemwiththat,unlessofcourseyourinternalenvironmentgetstoohotortoosharp,whichcanresultinsignsofimbalancesuchasacidyburpsorreflux,diarrhea,skinrashes,orinflammation.

HEALTHYPITTACREATES•Goodappetiteandmetabolism•Steadyhormones•Sharpeyesight•Comprehension•Goodcomplexion(rosyskin)

TOOMANYPITTAQUALITIESMIGHTCAUSE•Acidindigestion,reflux•Dysmenorrhea•Red,dryeyes;theneedforglasses•Tendencytooverwork•Acne,rosacea

KAPHAOnlywhenyouaddwatertosanddoesitsticktogethersoyoucanbuildasandcastlewithit.Theearthelementrequireswaterinthissamewaytogettissuestoholdtogether.Kaphaislikeglue:cool,liquid,slimy,heavy,slow,dull,dense,andstable.Thisgroupingofqualitiesprovidesdensityinthebonesandfat,cohesioninthetissuesandjoints,andplentyofmucussowedon’tdryout.Great!Thatis,unlessthebodybecomestooheavyandtoosticky,whichcanresultinsignsofimbalancesuchaslossofappetite,slowdigestion,sinustroublesandallergies,orweightgain.

HEALTHYKAPHAPROVIDES•Strongbodilytissues•Heartyimmunesystem•Well-lubricatedjointsandmucousmembranes

TOOMANYKAPHAQUALITIESMIGHTCAUSE•Weightgain•Waterretention•Sinusorlungcongestion•Lethargyandsadness

Everybodyshouldhaveaheartydoseofallofthesequalitiesandthushealthy,well-functioningbodilyprocesses.Onepersonismorefieryandpronetoanacidstomach,anotherismorespaceyandpronetodryingout—that’sthetruthofvariationinnature.Thebody’sconstitution,orparticularmakeupofthefiveelements,islikeDNAandcomesmostlyfromone’sparents.Understandingyourconstitutioncanhelpyouunderstandwhichofthethreecompoundsislikelytogetoutofbalanceinyourbody,soyoucanmakechoicesinyourdietandlifestylethatwillkeepyourdoshasincheck.It’seasytofocusondosha,thatwhichisatfault.Butcategorizingoneselfasa

specificdosha(“I’msovata”)oridentifyingoneselfwithstatesofimbalanceisnottheaimofAyurvedicwisdom.Youmayfinditmorehelpfultounderstandandmanagethegeneralcausesofimbalancefirst,andthat’swhatTheEverydayAyurvedaCookbookwillteachyouhowtodo.StartwiththisandlearnmoreaboutyourindividualconstitutionasyourAyurvedapracticesgrow.

Nature’sSystemofChecksandBalances:TheTwentyQualities

Thereisnothinginthisuniversewhichisnon-medicinal,whichcannotbemadeuseofformanypurposeandbymanymodes.Vagbhata,AshtangaHridayam,Sutrasthana9.10

Ourworldismadeupofcoexistingopposites.Likeincreaseslike,andopposites

Ourworldismadeupofcoexistingopposites.Likeincreaseslike,andoppositesbalanceeachother.Thetwentyqualitiesarehownaturekeepsabalance,andworkingwiththequalitiesmeansyoucanhelpnaturestayoncourse.Thequalities,orgunas,namethedifferentattributesthatareinherentinall

substances.Thesepairsofopposingattributesidentifythewayswefeelandunderstandourworldthroughcomparison:it’shotorit’scool;it’ssharporit’ssmooth.Ayurvedahasidentifiedthetenpairsofoppositesmostusefulasmedicine.Moistanddry,heavyandlight,coldandhot—allthesepairingsrepresentnature’ssystemofchecksandbalances,presentinallthings,includingthehumanbody.Whenaqualityorgroupofqualitiesispresentinexcess(theproblemcanalsobedepletion,butexcessismorelikely),imbalancecanoccur.Apileofhot,sharpwasabipasteservedwithoutanycooling,smoothrice

intuitivelysoundsalittleoff,doesn’tit?Oppositesbalanceeachother.Ayurvedaencouragesbalancebyintroducingqualitiesoppositetothosepromotingtheimbalance,whilereducinglikequalities.Forinstance,onemightenjoyabitofspicyfoodtowarmupinwinterbutavoiditinsummer.Allofthesubstancesandexperiencesusedasmedicine(plants,meats,fruits,minerals,aswellasactivities)haveaneffectonthebody,experiencedasoneormoreofthetwentyqualities.Spicyfoodmakesyoufeelsweaty,andtheeffectsofspicyfoodareheatingandoily.Theeffectsoflimearecoolandlight.SeeforyourselfbydrinkingaCardamomLimeadeonahotday(seepage185).Onceyoustarttothinkofyourbody’ssensationsorimbalancesintermsof

thequalitiesyouareexperiencing,youwillbeabletousefoodasmedicine,introducingsubstancesthathaveabalancingeffect.Thequalitiesaredividedintotwoimportantcategories:buildingand

lightening.Thebalancebetweenthesetwoenergiesinthebodyiscentraltomaintaininganevenkeelandsmoothbodilyprocesses.Buildingqualitiesareanabolic.Theybuildmassandnourishthetissues,encouragemoisture,andstrengthen,ground,andstabilizethebody,mind,andnerves.Examplesarecomfortfoodsthatmakethebodyfeelwarm,cozy,andsafe,suchaswarmmilk,rootvegetablesoups,andhotcereals.Lighteningqualitiesarecatabolic.Theyreducemass,reducethetissues,eliminateexcesswaterandmucus,andputaspringinyourstep.Lighteningfoodsfeelrefreshing,enlivening,andenergizing.Examplesoflighteningfoodsaresteamedvegetableswithlemon,bittergreens,clearsoups,freshmelon,andgingertea.

THETENBUILDERSANDTHEIROPPOSITESNOTE:IntranslatingtheSanskrittoEnglish,sometimesittakesmorethanoneEnglishwordtodescribethefeltquality.Thisiswhysomeofthequalitiesenlist

morethanonewordinthetablethatfollows.Youwillalsonoticethatsomeofthequalitiesresultasmuchfromactivities(initalicsinthetable)astheydofromsubstancesingested.

HEAVY:Heavyfoodscanfeellikeabrickorlikeatonicinthebody,dependingonthewaythefoodwaspreparedandtheconditionthedigestivesystemisinwhenthesubstancescomedownthetube.Heavyfoodsdigestbestwhentheyaretakenwarmandwithabitofspicing(imaginetheopposite,theeffectofacoldfondue).Examples:cow’scheese,fattymeats,saturatedfats,sedentaryactivities.

LIGHT:Alightqualitymakesyoufeelclearheadedandenergetic.Examples:foodsthatareeasytodigest,likebroth,rawvegetables,andfruits.Lightqualityisencouragedbyvigorousexerciseandmeditation.

SLOW/DULL:Foodsthatdigestslowlyormakethebodyandminddullcarrythisquality.Examples:friedfoods,beef,overeating,oversleeping.

SHARP/PENETRATING/QUICK:Thinkaboutfoodsthatclearthesinusinahurry,makeyourappetitesharp,orhelpyouthinkstraight.Examples:wasabi,vinegar,pepper,ginger,alcohol,andsharpcheeses(includinggoatcheese).

COOL:Acoolqualityisintroducednotonlybyfoodsthatarecoolwhenyoueatthembutalsobyfoodsthathaveacoolingeffect.Whenyoueatsuchfoods,youarelikelytofeelcoldorrefreshed.Examples:cilantro,cucumbers,limes,coconut.

HOT:Foodsthatarewarmaswellasfoodswithaheatingeffectintroducethisqualityintothebody.Examples:chilies,citrus,coffee,smoking,practicinghotyoga.Anythingthathasapropensitytocauseacidindigestionwillbeheating.

OILY/UNCTUOUS:Humidweathercanmakeyoufeeloily,aswellasalloilsandfoodscontainingnaturaloils.Examples:olive,coconut,sesame,andotheroils;nuts,fish,seeds,olives.

DRY:Adryqualitycanappearinthemouth,skin,noseandthroat,joints,orcolon.Somefoodsabsorbwaterfromthebodyandcontainlittleornooil,givingthemadryingeffect.Somenondrysubstancesmayhavebeenprocessedintoadrystate;wheat,forinstance,isnotadrygrain,butrefinedandbakedintocrackers,itcanbedrying.Examples:corn,largebeanssuchaskidneyandgarbanzo,barley,rye,caffeine.

SMOOTH:Asmoothqualityfeelssoothingandmellow.Eatingfoodsthatfeelsmoothwillsmooththeskinaswellastheintestines.Examples:avocados,ripemangoes,bananas,swimming.

ROUGH:Roughfoodsrequirelotsofchewing.Examples:cornchips,popcorn,coarseflours,celerysticksandotherrawvegetables,jogginginthecold.

DENSE/SOLID:Adensequalitymaypresentasaheavyfeelingintheheadorentirebody,lethargy,orsleepiness.Smallvolumesofdensefoodswillsatisfytheappetitewithoutcreatingimbalance.Toomuchatonce,however,ordensefoodstakenatnightcanbedifficulttodigest.Examples:cookedvegetables,cheeses,gluten,sittingaround.

LIQUID:Densityisdilutedbyaliquidquality.Youcanrenderafoodlessdensebywateringitdown,suchaswhenyouskimmilkfromcream.Afoodthathasbeenliquefied—forinstance,cookedintoasoup—willhavealessdenseeffectonthebody.Examples:broth,skimmilk,lassi.Sweatingwillmeltawaydensequality.

SOFT:Asoftqualitymakesthebodyandattitudegentle,supple,andmoist.Youcansoftenallfoodsbycookingandbyaddingliquid.Examples:mashedpotatoes,briecheese,bakedsquash,fruitcompote,practicinggentleyoga.

HARD:Ahardqualitymakesthebodystiff,dry,andaggressive.Youcanhardenallfoodsbydehydratingandbyconsumingtheminrawform.Examples:corn,nuts,ryecrackers,verycrispapples,grainsandbeansthataren’tfullycooked,competitiveoraggressiveformsofexercise.

STABLE:Astablequalityfeelssafe,comfortable,steady.Foodsthatincreaseastablequalitywillbenourishing,lowinsugar,andhighinfatandprotein.Saltincreasesastablequalitybyhelpingthebodytoholdwater.Examples:meat,dairyproducts,miso,nuts,oils,stayinginoneplace,followingaroutine.

MOBILE/UNSTABLE:Amobilequalitycanfeelbothinspiringandunsteady.Itcouldshowupasahealthyurgetotravelorashypermobiledigestion(diarrhea).Foodsthatmakethebodyclear,hot,andlightincreaseamobilequality;theyarehighinsugarsthatburnupquickly.Examples:spicydishes,rawfoods,notenoughfood,juices,sugars,travel,orrelocating.

CLOUDY/SLIMY:Acloudyqualityinthebodycanfeellikeslowdigestionorconstipation,cloggingofthepores,brainfog,ordifficultymakingdecisions.Acloudyqualityinfoodsmanifestsasopaqueortranslucentliquids,likecreamysoups,fibrousfruits,anddarkoryeastybeers.Ingestionofdrugs,prescriptionorotherwise,andofalcoholincreasesacloudyquality.

CLEAR:Aclearqualitycanfeelfocusedandlight;itpromotescompletebowelmovementsandclearskin.Aclearqualityisencouragedbyfoodsthatareclear,bymeditationandyoga,andbycleanliving.Examples:cucumbersandotherwateryvegetables,vegetablebroth,herbalteas,plainwater,deepbreathing.

GROSS/BIG:Grossisawordusedofteninyoga.Itmeans“ofthephysicalbody,thematerialworld.”Thegrossbodyincludesallofourtissues,liquids,andwastes.Payingattentiontothebodywithoutconsideringthesoulorspiritwillincreasethegrossqualityandanindividual’sidentificationwiththephysicalbodyonly.Toomuchfood,too

SUBTLE/SMALL:Asubtlequalityreferstotheenergyvibrationofthebody,orprana.Asubtlequalityalsosuggestsanawarenessofthesoulorspiritaspectofanindividual.Eatingfreshlyprepared,minimallyprocessed,home-cookedfoods,payingattentiontothespiritualaspectsoflife,readingofspiritualorinspirationalmaterials,

physicalbodyonly.Toomuchfood,too

muchsleep,consumptionoffoodswithtoomanybuildingqualitieswillincreasethegrossquality.

readingofspiritualorinspirationalmaterials,

andthepracticeofyoga,healingarts,andmeditationwillincreasethesubtlequality.

Certainqualitieswillbeeasytonotice,whileothersmayseemelusive.One’sawarenessgetsdeeperwithtime,sojuststartbypayingattentiontotheobviousandyouwillgraduallygetthehangofhowyourfoodsareaffectingyou.

Nature’sToolKit:UsingtheQualitiesinYourCookingColdisoneofthequalities,orproperties,Ayurvedahasdesignatedtobeusedasatoolforencouragingbalance.Itsoppositeishot.Thegoodnewsisthereareonlytenqualitiesandtheirtenopposites,atotaloftwentytoolsyou’llwanttogettoknow.Asyoubecomesensitizedtowhatthesequalitiesfeellikeinyourbodyandhowtheyresultfromyourfoodintakeandactivities,yourintuitivechoicesforbalancewillbegintoyieldanautonomoussenseofwell-being.Thetwentyqualitieswillbereferencedthroughouttherecipestofamiliarizeyouwiththefoodsthatfosterbalanceatdifferenttimesoftheyear.BegintothinkofthesetwentyattributeswhenyouthinkabouttheAyurvediclifestyle.Taketimeasyoueatyourmealstonoticehowthesequalitiesarepresentonyourplateandinyourbody.Noticehowyoufeelbeforeandafterexercisetoseewhatqualitiesaremanifesting:Clearorcloudy?Lightordense?Theshoppinglistsintheseasonalchapterswillhelpyougetorganizedtobuy

foodsthatbalancethequalitiesofeachseason.Thismeansthefoodyoubuywillhaveattributesoppositetothoseprevalentintheseason.

BOTTOMLINE:Likeincreaseslike,soifyouarefeelingtoohot,nomattertheseason,reducefoodswithaheatingeffectandfavorcoolingfoodsfromthesummerchapter.Ifyouoftenfeelcold,introducewarmingfoodsfromthewinterchapterandlimityourintakeofcoldfoodsanddrinks.Supportyourdietarychoicesbyintroducingactivitiesthatwarmthebody,likebriskwalking.Ifyouareaccustomedtoenjoyingcolddrinks,turntothe“Drinkables”sectionsinthefallandwinterchapterstofindsomenewrecipeideas(includingwarmsmoothies—adeliciousnovelty).

THESEASONSANDTHEIRQUALITIES

Remember,thefoodsyouwillfocusonineachseasonwillhaveattributesoppositetothoselistedhere,tofosterbalance.

SPRING:Heavy,oily/damp,slow,cloudy,stable

OPPOSITES:Light,dry,sharp,clear,mobile

SUMMER:Hot,sharp/bright,oily/humid

OPPOSITES:Cooling,slow/soft,dry

FALL:Cool,light,dry,rough,mobile/windy,clear

OPPOSITES:Warming,heavy,moist/oily,smooth,stable,cloudy/dense

WINTER:Cool,verydry,light,rough,hard,clear,mobile

OPPOSITES:Warming,moist/oily,heavy,smooth,soft,cloudy/dense,stable

TheSixTastes:SensationsofOurWorld

Inthebody,thetwentyqualitiesnaturallytendtogatheringroupsandgetaggravatedalltogether.Sincesensingthequalitiescanbearathersubtleart,somepeoplefindthequalitiesareeasiertorecognizeinagroup.Thegroupsarecalled“tastes,”andthesixtastesareanothertooltohelpusintegratebeneficialqualitiesthroughfoodchoices.Forexample,foodsthatpredominateintheheavy,oily,cool,andstickyqualitiesofwaterandearthelementswilltastesweet,likedairyproducts.Foodsthatpredominateinthedry,cool,lightqualitiesofspaceandairwilltastebitter,likekale.Again,togettoknowthetastes,relyonyourbodyandyoursenses.The

tonguewillrecognizeagroupingofqualitiesasacertaintaste,andamealthatcontainsallofthetastesisknowntobalancenotonlythepalatebutalsotheelementsinthebody.Youmightfindyourecognizetastemoreeasilythanindividualqualities,especiallyatfirst,solearnaboutthemhere,andwewillcontinuetogrowfamiliarwiththesixtastesthroughouttherecipes.

continuetogrowfamiliarwiththesixtastesthroughouttherecipes.Eachtasteresultsfromthequalitiesoftwoelementscombined.

MADHURA,SWEETTASTE,resultsfromthequalitiesofearthandwater(heavy,oily,sticky,cool).Thistastecreatesafeelingofpleasureandcomfortandsignalsfoodthatbuildsstrongbodilytissues(thankstothestructureofearthandthelubricationofwater).By“sweet”Idon’tmeansugarhere;thinkmoreofthenaturalsweetnessinherentingrains(suchasrice),infruits,inrootvegetables(potatoes,carrots,parsnips,beets),andindairyproducts.SugarcaneandcoconutsugararealsousedinAyurvedaandinthisbook.Whitesugarisconsideredapoisontothebodyandthussomethingtobeavoided.Foodswithsweettasteareespeciallygoodforthebones,skin,hair,and

reproductivetissues,butinexcesstheycancauseproblemsoffattissueanddiabetes.

AMLA,SOURTASTE,resultsfromthequalitiesoffireandearth(hot,light,moist).Wecanguessitseffectwillbeheating,right?Sourtastemakesthemouthwater(waterelement),causestheteethtotingle,andmakestheeyesscrunch.Youwillrecognizesourtastebythesalivacomingintoyourmouth.Somesourfoodsarelemons,tartberries,mostunripefruits(includingtomatoes),store-boughtyogurt,pickles,tamarind,fermentedfoods,andvitaminC.Sourtastestimulatestheagni,digestivefire,whichmakesitagreattasteina

condimentorappetizer.Thelightqualityinsourtastecleansesandenergizesthebody’stissuesandsenses.Inexcess,theheatandwetofsourtastecancauseirritationandswelling.

LAVANA,SALTYTASTE,resultsfromthequalitiesoffireandwater(hot,heavy,sharp,alittleoily).Saltimprovesyourpoweroftastebyincreasingsalivaandmakeseverythingtastebetter.TraditionallyAyurvediccookeryfavorsrocksalt,butithasastrongsulphurflavor;inthisbookIusealotofpinksaltandseasalt.Salttasteisalsopresentinseaweed(Iusenori,dulse,andkombuinnumerousrecipes)andinsomeseafoods,especiallyoysters.Foodswithsaltytasteimprovedigestiveactivityaswellaslubricateandclear

obstructionsofthedigestiveandotherchannels.Inexcess,saltytastecancauseswelling,dryskin,anddiminishedstrength.

TIKTA,BITTERTASTE,resultsfromthequalitiesofetherandair(dry,cool,light).Bittertasteoverridestheothertastes,mightmakeyoucringe,andisgenerally

notafavorite,butinsmallamounts,youmightcraveit.Bittertasteispresentincoffee,darkleafygreenslikekaleandcollards,fenugreekseeds,andturmeric.Butpleasedon’ttakethisasagreenlightforcoffee!Leafygreensareafarlessacidicwaytogetyourbittertaste,withoutirritatingthestomachanddryingtheintestines.Bitteristhemostlighteningofthetastes.Foodswithbittertastereducefat,

managebloodsugar,cleanthebloodoftoxins,improvedigestion,andreducemoisture.However,inexcess,bittertastecandryyouout,makeyoucold,anddepletethebody.

KATU,PUNGENT(SPICY)TASTE,resultsfromthequalitiesoffireandair(dry,light,hot,sharp).Pungenttasteexcitesandmakestheeyes,nose,andtonguewater.Foundmostlyinspices,pungenttasteappearsinblackandhotpeppers,garlic,mustard,onion—alotoftheingredientsusedtomakefoodtastegood.Foodswithpungenttastehelpremovemucusanddryupfat;theyalsodilatethechannelsofthebodyandgetthingsmoving.Inexcess,thehotandsharpqualitiesofpungencycanirritatethestomach,whilethedryandlightqualitiescandepletethereproductivetissues.

KASHAYA,ASTRINGENTTASTE,resultsfromthequalitiesofairandearth(dry,cool,andheavy).Astringenttastecontractsthetissues.Thinkofthingsthatmakeyoupuckerandsuckthewateroutofyourmouth,likecranberries,pomegranateseeds,tea,redwine,andhoney.Thinkaboutskincareastringentssuchaswitchhazel,whichcontractsthepores.Astringencymakesitharderforyourpalatetotastebecauseitcontractsyourtastebuds.Foodswithastringenttastetoneanyareasthatmaybeslack,watery,orfatty,

andtheycleantheblood.Inexcess,astringencycanmakeyoustiff,constipated,andthirsty.

Thenameofthegameismoderation,ofcourse.ThisiswhyAyurvedaiswellknownforencouragingthebalancedinclusionofallsixtastesinthediet.Looktotheseasonalchutneysandspiceblendstoroundoutyourflavorsandinsodoingroundoutyourqualities,too.

TheSeasonalAffect:YourAnnualCyclesIt’sallabouttheweather.Theexternalconditionsyouareexposedtogreatlyaffectwhetheryourbodyiswarm,cool,oily,dry,andsoon.Somuchsothat

affectwhetheryourbodyiswarm,cool,oily,dry,andsoon.Somuchsothatsimplyeatingadietthathelpstobalancetheeffectsoftheweathercanbeallittakestoallowyourbodytodoitsthing—thatis,tokeephealthy.Rtucharyameans“seasonalregimen.”Simplyeatingtherecipesfromthe

seasonalchapterswillgetyoustartedonthisaspectoftheAyurvediclifestyle.Changingyourfoodswiththeweatherkeepsyouwell.Youdon’thavetomemorizethefollowinginformationorintellectuallyunderstandthechanges—youneedtofeelfortheminyourannualcycles.Ayurveda’sdescriptionoftheseasonalaffectsprovidesalanguagetodescribeseasonalchangesandtoguideusintofeelingthequalitiesofthenaturalworldthataffectus.Ifitdoesn’tmakesensetoday,it’sOK!Keepnoticingandfeeling—that’stheAyurvediclifestyle.Traditionally,Ayurvedarecognizedsixseasons,becausetheweatherofthe

Indiansubcontinentseesvaryinglevelsofheat,cold,andmoisture,includingmonsoons.ForourpurposesintheWest,weidentifyfourseasons,thisway:

SPRING:CoolanddampSUMMER:HotandhumidFALL:CoolingandincreasinglydryWINTER:Coldanddry

Ifyourseasonsdon’tfollowthesamepatterndescribedhere—awetandcoolspring,thenahotandhumidsummer,followedbyadryfall,leadingintoacoldanddrywinter—pleasesee“AdaptingforDifferentClimates”(page63).Here’showanannualcyclechanges...

Inspring,theenvironmentiscoolasitemergesfromwinter,butnowwinter’sdrynessgiveswaytodamp.Asthethawbeginsandrainscome,thebodynolongerneedsthickmucustoprotectit,andthemucusbeginstomelt.Justasthesaprunsinmapletrees,thebodyproducesanunctuous,slow,cloudyliquidinneedofreduction.Reactionstothiscool,damptimeofyearmaylooklikesinusandchestcongestion,lossofappetite,sluggishdigestion,lethargy,and/orsadness.Thetastesthatbalancespringarepungent,bitter,andastringent.Pungency

warms,melts,andmobilizes;bitterandastringenttasteslightenandreduceexcessmoisture.Reducebuildingfoods,besuretoexercise,andeatonlywhenhungry.Insummer,theweatherincreasinglywarmsandmaybewet.Keepingthe

bodycoolbecomesimportantasthesummergetson.Reactionstohotandhumidqualities(oily,penetrating,mobile)maylooklikeacne,inflammatoryconditions,swelling,acidstomach,and/orirritability.

conditions,swelling,acidstomach,and/orirritability.Thetastesthatbalancesummerarebitter,sweet,andastringent.Sweetand

bittertasteshaveacoolingeffect,andbitternessandastringencyhelpreducewaterinthebody.Intheearlyfall,thebodycontainsaccumulatedheatfromthesummerandis

experiencingincreasingdrynesswiththecomingwinds,whichaggravatestheinternalheat.Reactionstothecombinationofheatanddrynessmaypresentasitchyorburningrashes,loosestools,dandruff,acidstomach,dryeye,and/orunstableemotions.Aslatefallcomeson,theheatsubsides,andthebodyfeelscoldanddry.The

latefallisreallythebeginningofwinter,atimetotransition.Theappetitegetsstronger,anditistheperiodtobeginbuilding.Thetastesthatbalanceearlyfallarebitter,astringent,andsweet.Bitterand

sweettastesreduceheat,whileastringencysucksexcesswaterfromthesummeroutofthebodyandpullsitdownandout.Thetastesthatbalancelatefallaresalty,sweet,andsour—sameasforwinter.Allofthesetasteswarmandmoisturizethebody,becauseoftheircompositionoffire,earth,andwaterelements.Inthewinter,dryandcoldqualitiesaccumulate.Theincreaseofbuilding

qualities(dense,oily,warm,smooth,andsoforth)protectsthebodyfromthecold,andyouwillexperienceanincreaseandthickeningofthemucousmembranes(inthesinuses,lungs,andintestines)toprotectyoursystemfromthedryquality,whichwillonlyincreaseuntilthethawinspring.Areactiontothecombinationofcoldanddrycouldlooklikeconstipation,brittleorstifffeelingsinthejointsorbones,anxiety,and/orweightgain.Asthelatewintercomeson,thebodymaxesoutonbuildingandmucus-

producingqualities,theappetitedecreases,thedigestionslowsdown,anditistimetobeginintroducingabitoflighterfoods—butservethemwarm.Thetastestobalancewinteraresweet,sour,andsalty,fortheirbuildingand

moisturizingqualities.Theadditionofmorepungenttasteinthelatewinterwillbegintolightenthebodyandsharpenthedigestivefire.InAyurvedatheeffecttheseasonalvariationshaveonthebodyisimportant

enoughtobenamedasoneofthethreemaincausesofimbalance.

SEASONALCLEANING

Ayurvedarecommendsalightdietatthechangeofseasons,mostimportant,springandfall,andahealthy,balancingcleanseroutine.Inthespring,thebodyneedstoexpelexcessmucusaccumulatedduringwinter,whileinthefall,thebodyneedstoexpelheataccumulatedduringthesummer.Gettingridofstuffissomethingthebodyisgoodat,providedyoukeepaneyeonwhat’sgoingin.Practiceslikeeatingsimply,reducingfoodsthatfeedtheaccumulationofthepastseason,andhavingabitofrestgentlyensurethatthebodyhasanopportunitytorecalibrateandheadintothenexthalfoftheyearintopform.SeeSeasonalCleansing(Appendix2)foreasy-to-followguidelines.

HowDoWeGetOutofWhack?

THETHREECAUSESOFIMBALANCEAyurvedarecognizesthreemaincausesofdiseaseandimbalance,calledtrividhakarana.Ifthehumanbeingmanagesthesethreeareaswell,thebodyshouldremaininastateofrelativebalance,andtheprogressionfromimbalancetodiseasewillnotoccur.Thethreefactorsare:•KALA:Timeofdayandtimeofyear(seasonalaffect)•ARTHA:Toomuchortoolittleuseofthesenseorgans•KARMA:Actionsandactivitiespertainingtobody,speech,andmind,2whichincludesprajnaparadha,crimesagainstwisdom

KALA:THESEASONALAFFECTTheorganizationofrecipesandseasonaldiscernmentinthisbookisintendedtobalancetheseasonalaffect.IfyouarenewtoAyurveda,allyouneedtoknowisthatifyoufollowthebiglunch/smallsupperprinciple,makeseasonalfoodchoices,andobserveabitoflifestyleroutine,youwillloweryourriskofgettingsickatthechangeofseasons.Thinkaboutit:springandfall,themajorjuncturesinweatherchanges,arethetimeswhenmanypeoplebecomeillwithcolds,flus,andallergies.Thisbookwillgetyoucookingwithasenseofwhattheseasonaldietisallaboutandgetyoutastingyourwaythroughtheannualcycle.I’llbetyoufeelbetter,sharinginnature’sroutine.Theeffectsofseasonalvariationcancausethebodytogooutofbalance.The

needtokeepwarminfallaftertryingtokeepcoolallsummer,forexample,canknockthebodyforaloop.Ifoneispayingattentionandrespondingtothechangingqualitiesoftheseason—forinstance,byshiftingtowarm,oilyfoodsastheweathergetscoolanddryinthefall—onecanavoidproblemscausedbyexcessivecoolanddryqualitiescomingsuddenlyintothebody,suchasdryskin,constipation,orcoldhandsandfeet.Atraditionallypracticedmonodietatthechangeofseasons,asdescribedinthespringandfallcleansesections(seepages282–85),alsoassiststhebodyinadjusting.

ARTHA:MISUSEOFTHESENSEORGANSThesenseorgansarethebodypartsresponsibleforthefivesenses:ears(hearing),eyes(sight),tongue(taste),skin(touch),andnose(smell).Misusecanmeantoomuchstimulationofthesensesaswellastoolittle.Thenervoussystemistaxedbydigestingtoomuchinformationfromthesenseorgans.Thesenseorganitselfmaybegintosuffer,suchaswhenyouhavered,dry,itchyeyesaftertoomuchscreentimeorwhenyourtonguebuildsupatolerancetosaltyrestaurantfoodandyoufeeltheneedtoincreaseyouruseofsalt.Bringingthesensesbackintobalancesettlesthenervoussystem,therebyreducingstress,

thesensesbackintobalancesettlesthenervoussystem,therebyreducingstress,whichisoftenthecauseofimbalanceinthefirstplace.Forexample,ifpeoplewhohavetroublesleepinglimittheirTV,smartphone,orcomputertimeatnight,theyaremorelikelytoenjoyagoodnight’srest.Usuallytheproblemliesinexposingthesensestotoomuchstimulation.Here

areafewgeneralsuggestionstoreducestrainonthesenseorgans.

Ears.GoeasyontheiPodandtakeabreaksometimes.Silenceworkswonders.Noticethequalitiesofthemusicyoudochoosetolistentoandcheckinwithyourself:isitappropriateforthetimeofdayandyourmentalstate?Musicthatistooupbeatmaygiveyoudifficultysleeping,whilemusiccontainingangrylyricsmightexacerbateyourirritation.

Eyes.Asmentioned,limitcomputer,smartphone,andTVtimeasmuchaspossible.Trackyourscreenactivityandnoticehowmuchtimeperdayfeelsappropriateforyouandatwhatpointyoureyesneedabreak.Resttheeyesbyclosingthemandtakingafewdeepbreathsfromtimetotime.Ifthisprovesdifficult,tryusinganeyepillow,lyingdownwithitsetgentlyoveryoureyestoblockoutthelightforafewminutes.

Tongue:Sticktonatural,unrefinedfoodswithoutaddedflavors,whitesugars,ortoomuchsalt.Acclimateyourtastebudstothelightersensationsoffoodsintheirnaturalform.Practicerightspeech;noticehowmuchyoutalkfromdaytodayandwhetheryoutendtocriticize.Withalittlepractice,quietudebecomescalming.

Skin:Oiltheskindailytoquietthenerveendings.Favornaturaloils,suchassesame,coconut,andalmond,overconventionalmoisturizers.Dresswarmlywhenneeded.

Nose:Reduceyouruseofproductscontaining“fragrance.”Notethatcuttingdownononionandgarlicinyourdietwilllessenyourneedfordeodorant.

MODERATINGMEDIAANDCONNECTIVITY

Itisnotnecessarytobeavailabletoeverybodyallthetime.Productivityisnottheonlyaimofthislife.Turnoffthephoneande-mailsometimesandenjoythequietpleasuresofthesensesasyoubringyourawarenesstotheslantoflightintheroom,thecolorsoftheworldaroundyou,thewarmthandflavorofasipofherbaltea.Getoutside,shiftyourattentionawayfromtheinternalchatterofthemind,andobservethelargerworld.Youmayhaveheardalotofthisbeforeanddismisseditinthemovementsofdailylife.

It’seasytoscoffatsuggestionsregardingslantsoflightandherbaltea.However,asenseofbalancewillbeelusiveuntilwelearntoshiftourattentionfromourto-dolistorthebroken-recordsoundsofstresstothesweetnessofengagingthesenseswithourworld.Changingoldpatternstakespractice,andthefirststeponthepathisthedesiretochange.

KarmaandPrajnaparadha:CrimesagainstWisdomKarmameans“action.”Notnecessarilygoodorbad,justaction.Everyactionproducesareaction.Choosingacertainmealtoeat,forexample,isanaction.Howthatmealaffectsyourbodyisthereaction.AccordingtoclassicalAyurvedatexts,actingtosuppressnaturalurges,suchasgoingtothebathroomorhavingagoodcry,cancauseimbalance.Theactionofsuppressioncausesareactionovertime,resultinginimbalance.Ourownactions—orinactions—cangetusinapickle!Prajnaparadhameans“crimesagainstwisdom”—inotherwords,knowing

whattherightthingtodoisbutdoingtheoppositeanyway.Whydowechooseicecreamoverherbaltea?Makingthechoicethatharmsinsteadofhelpsappearstobeatendencyofhumannature;indeed,weseemtohavebeendoingitforatleastafewmillennia,accordingtotheAyurvedatexts.Actionssuchasgoingbackforsecondsondessertwhenyouarefullorstayinguplatewhenyouaretiredaretwoofthosethingswedoknowingfullwellit’snotagoodidea.Inthebeginning,turningamoreawareeyetoyourchoices,you’relikelytowatchyourselfcommitafewcrimes.Ithappens!Takeheart,andrememberthatwithpracticeyouwillseethatmakingahealthychoiceactuallycreatesapositivereaction.Afterexperiencingafewpositivereactions,thehealthychoicebecomesmoreappealing.Notethatwhenthebodyisinastateofimbalance,cravingsarelikelyto

reflectthatimbalance.Forinstance,someonewithtoomuchheatinthebodymightcravefoodsthatincreaseheat.Theimbalanceitselfbeginstodothetalking.Whenthebodycomesbacktowarditsstateofbalance,thecravingswillsubside.Fornow,simplyfollowthegeneralseasonalguidelinesinthisbookto

subside.Fornow,simplyfollowthegeneralseasonalguidelinesinthisbooktoencouragestatesofbalance.Fromthere,youmightnoticecertaincravingsdiminishwithoutyourhavingtothinktoohardaboutit.

WhatDoBalanceandImbalanceLookLike?Luckily,Ayurvedahasdescribedearlysignsofimbalancetohelpusknowwhenwearegettingoff-kilter.Butkeepinmind,wearenotallonthesameaxistobeginwith,andsomeofthepointslistedheremayneverbeinbalanceforyouallthetime.Imbalanceisnothingtobeatyourselfupabout.Youcanthinkofthesesignsasaheads-up,tohelpyourecognizeearlysymptomsofimbalancethatcanbesortedoutwithdietandlifestyleawareness.Watchoutfor:•Constipation(nothavingabowelmovementeveryday)•Gasandbloatingaftermeals•Excessivelydryskin,burningoritchingsensations•Coldhandsandfeet•Frequentburping,acidindigestion•Hotflashesorprofusesweating•Swelling•Lossofappetite•Congestion•Insomnia

Inastateofrelativebalance,youcanexpecttoenjoy:•Adailybowelmovementfirstthinginthemorning,onethatiswellformed,floating,andaboutthesize,shape,andtextureofaripebanana

•Nobloatingaftermeals•Consistent,heartyappetite•Soundsleep,soyouwakefeelingrefreshed•Clearcomplexion•Comfortablebodytemperature•Easybreathing

Tofurtherhelpyoupreventimbalance,Ayurvedatellsusthatdiseasecanarisefromhabituallysuppressingorforcingthefollowingnaturalurges:

•Eliminatingfeces•Urinating

•Releasinggas•Sneezing•Vomiting•Thirst•Hunger•Sleep•Coughing•Breathing•Yawning

Agni,Prana,andOjas:FosteringDigestion,Energy,andImmunityThesethreeconceptsarethekeystovibranthealth.Supportingthedigestivefire,keepingtheenergycirculatingsmoothly,andprotectingourvitalessencecomprisethefoundationaltrinityofAyurvedicpractice.

AGNI(UG-NEE)Agniisawordyoumightrecognize.Itmeans“fire,”oneofthefiveelements.Whenitcomestodigestion,agnireferstojatharaagni,thefireofthestomach.TheclassictextsofAyurvedaopenwithinformationonagni.Keepingthedigestivefirestrongisthenumber-onepriority.Ifonehasthecorrectamountsofwater,fire,space,andfoodinthestomach,oneshoulddigestfoodwell,meaningthestomachmakesaniceahararasa,juiceofthefood.Asmentionedearlier,thejuiceofthefoodisthebuildingblockofhealthytissues.Whenagniisburningstrongly,toxicityisnotallowedtolodgeinthetissues;

rather,itbreaksdownandiseliminated.Inthisway,gooddigestivefirekeepsthebodyfreeofama,undigestedmatter,whichgunksuptheworks,weakensthesystem,andpromotesimbalance.Thehealth,stamina,andlusterofyourbodybeginrightinyourstomach.Thejatharaagniinthestomachbuildslikealittlecampfire.Youmusthave

kindlingtogetitstarted.Ifyouputtoomuchwoodonit,thefireissmothered.Ifyoudon’tgiveitenoughwood,thefirecan’tburnstronglyenoughtocreatelightandwarmth.Smotheringthefirebyovereatingisacommoncauseoflowagniandiseasily

remediedbyskippingamealtoallowthefiretobuildupagain(exceptinthecaseofeatingdisordersorunsteadyblood-sugarlevels).Anytimeyoufeelalossofappetite,thisindicatesthatyouhavealowdigestivefire,andit’sagoodtimetoskipameal.

toskipameal.Ayurvediccookeryusesspicesaskindlingtobuildagni.Forexample,eatinga

smallamountoffreshgingerbeforeamealwillmakeyoufeelhungry,becauseaddingkindlingincreasesyourfire.Theamountofwatertotakeatamealisspecifiedasaboutone-thirdofthe

sizeofthestomach(thinkaboutfourtosixounces).Thisleavesathirdofyourstomachforfoodandathirdforspaceandairtomoveitaround.Someofthewatermightbeincludedinyourfood,suchasasoupysteworawateryvegetablelikeacucumber.Thecorrectamountofwaterensuresyourdigestivesystemmakesanicejuiceofthefood.Qualityoil,especiallyghee,isconsideredthebestlighterfluidandhelpsthefirereducethefoodintojuice.Ayurvedarecommendsaboutoneteaspoonpermeal.Throughoutthedigestiveprocess,thejatharaagniisfollowedbylittlefires,

breakingdownfatsandproteins,metabolizing,absorbing,andmakingbodytissueslikefatsandmuscles.Thismetabolizingprocessisgovernedbytejas,thebright,energeticessenceoffireandmetabolicactivity.

GETTINGTOKNOWYOURDIGESTIVEFIRE

Startbyfeelingforyouragni.Getfamiliarwiththefireinthestomachbynoticingwhenyouarehungryandwhatyourhungerfeelslike.Andlearntodifferentiatebetweenthehungerofthestomachandthehungerofthetongue.Thetonguewantsstuffthattastesgood,whilethestomachwantsstuffthatwillsteadilymakebuildingblocksforhealthandvitality.Totellthedifference,askyourself:Isitonlyoatmealchocolatechipcookiesthatsoundgoodrightnow,orwouldIgetexcitedtoeatabigplateofsteamedvegetables?IthinkyouseewhereIamgoingwiththis...Gettingtoknowyourdigestivefireisreallythatsimple!

Fireduptoboostyouragni?Delveintochapter2togettowork.Rememberthis:eatingwhenyouaretrulyhungryandeatingslowlyenoughto

sensewhenyoubegintofeelfullareallyoureallyneedtodotocareforyourdigestivefire.Thesesimplepracticescanensurethehealth,luster,andstaminayouarelookingfor.

PRANA(PRAAH-NAH)Prana,meaningsomethinglike“vitalenergy”or“lifeenergy,”hasbecomeabitofabuzzword.Thosemeaningsarecorrect—butitalsomeanssomuchmore.Pranaistheenergyoflife.Anorganismwithoutpranaisdead.Yourbodywithoutpranaisonlyamash-upofthefiveelements—there’snothingmoving.Buthere’sakeyfact,andwhatfascinatesmeabouthowtheancientscienceof

Buthere’sakeyfact,andwhatfascinatesmeabouthowtheancientscienceofAyurvedaisreeducatingus:wheretheattentiongoes,thepranafollows.Thelifeenergyisaservantofthemind.Thismeansitiseversoimportanttofocusonthefoodweareeating.Preparingourownfood,takingcarewithhowwebuyit,eatingitwithourfull

attention—allthewayfromtheshoppingtothecookingtotheeating,wehaveopportunitiestoincreasethelifeenergyofourfoodsandthustheenergywereceivebyeatingthem.Ifyouwanttofeelgood,payattention!Culturally,mealtimestendtohavealotoffocalpointsotherthanthefood.

Hereareafewtipstobuildthepranapotentialofyourmeals.

Reducemixingeatingwithmeeting.That’sactuallyasloganofmine.WhenIhavearequestforaworkinglunch,Isuggestateatimeinstead.OrelseIhaveaquiet,squaremealearlierorlaterthatday,whichfreesmeuptoeatmorelightlyanddependlessonthatworkingmealfornourishment,sincetheattentionismeanttogotothebusinessathand,nottotheactsofeatinganddigesting.

Talkaboutthefood.Ifyouareenjoyingasocialorfamilymeal,youmightfindthefoodisbeingservedandnooneevennotices.Tryremarkingonthegloriouscolors,aromas,andtastesofthedishesbeingshared.Yourenthusiasmmightencourageyourcompanionstojoinyouinamomentofreflection.Eveniftheattentionmovesawaylater,trytobeginthedigestiveprocesswithappreciationandattentionforthefood.

Takethreedeepbreathsbeforeeating.Fillingtheabdominalregionwithbreathbringspranatothatarea.Thiswillhelppreparethebodytoreceivethefood.

OJAS(OH-JOS)Ojasisthesubtleessenceofourlifeenergy.Unlikeprana,whichisamovementorvibrationofenergy,ojasisasubstance.Youmightthinkofitasthecreamofthebody,therichestandmostnourishingstuff.TheCharakaSamhita3describesojasasthat“whichkeepsallthelivingbeings

refreshed.”4Ayurvedasuggestshumanbeingshavealimited,predeterminedamountofojas.Livingtoolargeburnsojas.Youarriveonearthwithafulltank.Ifyouputthepedaltothemetal,youwillburnthefuelupfaster.Poofgoesyourlongevity—and,alongtheway,yourimmunity.InmyhomecityofBoston,Iseealotofpeoplewhogetoutofbed,leavethe

houseimmediately,workalldaywithoutalunchbreak,eatabigdinner,thengotobed.Alifestylethatconsistentlydoesn’tleavetimeforthebodytobenourishedatmiddayisonewaytoforcethebodytoburnitsreserves.Livinginfearorstressisanother.Slowingthepaceabit,respectingthelimitationsofthebody,andingeneraldoinglesswillpreserveojas.Didshesay“doingless”?It’snotthegloballifestylenormthesedays.Even

so,thisisoneofthemainmessagesofAyurveda.Humanshavecometoexpecttooperateataceaselesspaceofforward,march!Considerthatthismaynotbeasustainablepractice.Onecanbuildojasandalongwithitthebody’simmunity.Thisbookcontains

afewojas-buildingrecipes(seeboxbelow).Ojasbuildersarerichfoods,withwarmingspicestohelpthebodydigestthem,andshouldbetakenwithfullattentioninlimitedquantitiesattheappropriatetime.Infact,certainojas-buildingfoodsarereveredfortheirconnectiontoourvitalessence,suchasdates,almonds,milk,andghee.ThesefoodsarealwaysofferedatceremoniesinHindutemples.NowthatyouhavesomebackgroundonAyurveda,let’sgetdowntothereal

nitty-gritty:theAyurvediceatingconcept.

OJAS-BUILDINGRECIPES

EverydayGhee(page114)HempProteinSquares(page164)SaffronLassi(page268)SpicedNutMilkSmoothie(page223)StuffedDates(page263)WinterRejuvenatingTonic(page265)

CHAPTER2

ThePrinciplesofAyurvedicEating

Ayurvediccookeryismorethanjustwhatyouwhipupinthekitchen—it’sawholewayoflife.TherecipesectionofthisbookwillguideyouintoanAyurvedicdietandlifestyle.Therecipesthemselvesaresuggestionstogetyoustarted,butwhatthisbookreallyaimstodoistoteachyouhowtointegrateAyurvedicprinciplesintobothyourcookingandyourdailylife.Theconceptincludespreparingfreshfoodforyourself,eatinginaseasonalrhythm,andenjoyingconsistentmealtimes.Whatfollowsarepointerstohelpyouattendtoaspectsofyourdietthataren’tasmuchaboutthefoodsthemselvesastheyareabouttheoverallrolefoodisplayinginyourlife.Ayurvediceatingtakesintoaccountintentionandattitude,timeofday,

whethersomethingisamealversusasnack,portionsize,theseason,andthediningspace.Inthischapteryouwillfindapracticetipforeachoftheseaspectssothatyoucanstartexperimentingwithnewideasaboutfood.Toensuresuccess,beginwiththeoneortwothatspeaktoyou,ratherthantryingtoengageallthetipsatonce.Easingintochangekeepsthebody/mindstable,whiletryingtoaccomplishtoomuchtoofastcanresultinaburnout.

IfHabitIsDriving,StoptheCarTheworkofforgingnewhabitstakesdisciplineinthebeginning,butonceinmotion,itgetseasier,andeventuallythenewpracticesbecomesecondnature.Infact,thehardestpartmightberecognizingyouroldpatternsandchanginghowyoudothings.Imaginethatyouaredrivinginthemudoverthesamerouteagainandagain,sothetiretracksbegintogetdeepanditbecomesdifficulttogetout.Thefirststepstocreatingfreshtracksaretostopthecar,backitup,andstartagaininanewdirection.Inthemomentacravingorhabitpatterncomesup,pause,takeabreath,andaskyourselfwhatactionwillhelpyoufeelbetterinthelongrun.Withalittleawareness,youwillbecomeawakeenoughtostopthecar

longrun.Withalittleawareness,youwillbecomeawakeenoughtostopthecarbeforeyougodownthesameoldpath.Nowonthefreshtrack,thedrivinggetseasier,andyouaremorelikelytoarrivewhereyouintendtogo.Thepracticetipsbelowofferactionsforchange,becauseoldhabitsneednew

onestotaketheirplace.Again,youdon’thavetoactonthemall;juststartbypayingattentiontothefollowingaspectsofyourfoodworld.

BoobyTrapAlert!Whenyou’reforgingnewhabits,youmightexperiencealagtimebetweennoticingtheold,nonbeneficialhabitandchangingtheaccustomedactiontoonethat’sbetterforyou.Thiscanbetoughonyourheart.Takeabreathandbekindtoyourself.Remember,humanshavebeenworkingonlivingwellforthousandsofyears.Givingyourselfahardtimecansetyouuptofeelunsatisfied,incompetent,andthendefeated.Celebrateyourgrowingawarenesswiththeaffirmationthatyouareinaprocess.Knowthatsimplynoticingtheoldpatternsisthefirststeptowardchange—anditcanbethehardeststep.Beforemakingyourmove,giveyourselfapreemptivepatontheback.

TheWhy,How,HowMuch,When,andWhereofEatingWHYANDHOWWEEATInAyurveda,whyweeatisthemostimportantfactorinourrelationshiptofood,asitdetermineshowthefoodwillbereceivedbythebody.Whenyoubegintousefoodasmedicine,holdtheintentionforthefoodtobenourishing,energizing,enjoyable,andeasyonyourbody.Keepinmind,thereisroomforbothenjoymentandnourishment.Ayurvedareferencesthehungerofthetongueaswellasthehungerofthestomach.PleasingthepalateisanimportantaspectofAyurvediccookery,onethatisaccomplishedthroughtheuseofdigestivespicesandtheinclusionofthesixtastes(seepage18).Eatingfoodsthatonedislikesisnotconsideredbeneficial.So,althoughthefocusisonnourishmentfirst,rememberthatthefoodsyoueatshouldalsobepleasingtoyou.Howweeatiscertainlymoreimportantthanwhatweeat.Forinstance,you

couldhaveacarefullychosen,lovinglypreparedmealinfrontofyou,butifyoueatitwhileworryingthatitwillcauseyoutogainweight,theworrycancreatenervousindigestionorcauseyourbodytorejectthefood.Thekeytoeatingwiththerightmind-setistoapproachyourmealswith

gratitude.Justasyouwouldtakecaretolistentoafriendinneed,takecaretonoticeyourfoods.Assoonasyourbodysmellsfood,itbeginstopreparetheappropriateenzymesforthefareitrecognizes.Beforeyou’veeventakenabiteintoyourmouth,theprocessofdigestionhasbegun!Engagethesensesbylookingclosely,smelling,andfeelingthequalitiesofthefoodonyourplate.Whatcolors,scents,andtexturesdoyouobserve?

Whatcolors,scents,andtexturesdoyouobserve?

PRACTICETIP:Makeapracticeoftakingafewmomentstositwiththefoodbeforeyoueatit—justafewbreathstotakeitallinwithyoursensesandtoprepareforeating.

HOWMUCH?Imaginethatyourstomachisdividedintofourparts.TheancienttextsofAyurvedasuggestthat“twopartsofthestomachshouldbefilledwithsolidfoods,onepartbyliquids,andtheremainingonepartshouldbekeptvacantforaccommodatingair.”1Theamountofsolidfoodyoucanholdinyourcuppedhandsisagoodmeasuretogoby.Drinkingliquidisanimportantpartofeachmeal.Theidealdrinkwouldbe

warmwater,plainorwithfresh-squeezedlemon,oradigestivetea,whichyouwillfindrecipesforintheseasonalsectionsofthisbook.Asmallcupofsix

willfindrecipesforintheseasonalsectionsofthisbook.Asmallcupofsixouncesorsowillsuffice.Drinkingalotofwaterlessthanthirtyminutesbeforeamealorwithintwohoursafterwardwilldilutethedigestivejuices.Therightamountofliquidwillmakeaniceahararasa,juiceofthefood.

PRACTICETIP:Eatslowly,makingitapointtoputthesilverwaredownaftereveryfewbitesandsitback.Thiscantakesomewillpower.Thepayoffisthatasyourpracticeofattentiveeatinggrows,youwillsimplystopeatingwhenyoubegintofeelfull.Theindicatoroffullnessisthefirstbelch.Thissignifiesthestomachislettingoutsomeairtomakespaceforthefood—soifyouaddmorefoodinthere,yourstomachwillrunoutofroom.Eatslowlyenoughtonoticethebelch,andyouwillfindit’syourbody’sbuilt-insystemforportioncontrol!

WHENWEEATEatingatthepropertimeofdaydetermineswhetherthefoodwillbewelldigestedornot.Believeitornot,aburgeratnoonispreferabletoasaladatmidnight.InAyurvedawhatweareworkingtowardistoeatfoodatmealtimesandnothinginbetween.Thegeneralrecommendationisthreemealsaday,butforsomepeople,twomealsadaymaybeenough;othersmayneedfour.Thiswilldependonyouramountofphysicalactivity,yourparticularmetabolism,and,ofcourse,theseason—inthewinter,forexample,youarelikelytobehungrierthaninthesummerandeatmoretokeepyourbodywarm.Rememberthatthedigestivefireislikeacampfire.Ifyouwaittoolongtoadd

woodtoit,thefirewilldieout.Ifyoucontinuouslyaddwoodtoit,youwillsmothertheflames,andyouwillneedtostopaddingandwaituntilitgrowsagainbeforeputtingmorewoodon.Mostofusareinthehabitofeatingtoooften.Thefirenevergetstocometofullstrengthbecauseitalwayshassomethingnewtodigest.Thepracticeofnoteatingbetweenmealsallowsthefiretogrow.

PRACTICETIP:Takeafewweekstoexperimentwithhowmuchbreakfastyouneedtogetyouthroughtolunchwithoutsnacking.Thiswillrequireyoutohaveageneralroutineforwhattimeyoueatyourmeals.Itiseasiertomakeitthroughthemorningthanitistomakeitthroughtheafternoonwithoutsnacking.

Onceyoufeelcomfortablewithyourbreakfastandlunchroutine,youcanstartobservinghowmuchfoodyouneedtoeatatlunchtimetokeepyoufromgettingtoohungryorspaceybeforedinner.Attheveryleast,youwillbeginnoticingifyouhaveatendencytoskimpatlunchtimeandendupeatingafew

noticingifyouhaveatendencytoskimpatlunchtimeandendupeatingafewotherthings(likesweetsandcoffee)throughtheafternoon.Afulllunchwillkeepyousatisfiedandoutoftrouble.Ittookmeaboutsixmonthstofeelcomfortableeatingonlyatmealtimes.One

dayIwassohungryafterbreakfastandthenextIwasstuffed!Ihadn’tbeeninthehabitofeatingmeals—Iwasagrazer,anditallfeltnewtome.Afterayear,IfeltlikeeatingonlyatmealtimesandIexperiencedfewersymptomsofpoordigestionbyallowingeachmealtocompletelydigest.Evenso,somedaysIsayforgetit,andIhaveasnack!Itakepleasureinindulginginabreakfromtheroutinefromtimetotime.

NOTE:Themetabolismneedstimetogetusedtoashiftineatingpatterns.Takecarenottobetoorigidaboutitandgiveyourselfplentyoftimetotransitiontoeatingsquaremealsatroutinetimesofday.Ifyoumakeithappenevenhalfofthetime,youaredoingyourdigestionafavor.

TRUEHUNGER

Hungry?Areyousureaboutthat?Getinthehabitofnoticingbeforeyoueatsomething:Howstrongisthehunger?Knowthatabouttwohoursafterameal(maybemoreifit’sabigone),thestomachopensthetrapdoorandthefoodmovesdownfromthestomachintothesmallintestine.Thestomachhassuddenlygonefromfulltoempty,andyou’llfeelasensationofemptinessthere—butifyouatejusttwohoursago,it’sunlikelyyou’reexperiencingtruehunger.Wait.Inahalfhourorless,youwon’tfeelhungryanymore,andyourbodywillbegintoharnesstheenergyfromthefoodyouarestilldigesting.Truehungergetsstrongerifyouwaitanhour,andyougettothenextmealwithahealthyfire.Watchforthishungerpatternabouttwohoursafterameal,andyouwillbegintorecognizeitforwhatitis.Remember,ifyoufeelhungryforacookie,butswitchingtothoughtsofvegetablesoup

doesn’treallygetyourfiresgoing,itisyourtonguethatishungryandnotyourstomach.Allowyourselftogettrulyhungry,andyouwillcravemorebeneficialfoods.

SuggestedDailyRhythm

Theheatofthedigestivefiremirrorstheheatofthesunasitwarmsupandcoolsdownoverthecourseoftheday.Thefollowingmealschedulesoptimizedigestion,supportedbythisnaturalflow.Breakfast.Beforenoon,thefirehasnotyetreacheditspeak.Tryalight

breakfasttoeaseyouintotheday,thoughifyouareawakeearlyorexercisebeforebreakfast,youmayfindthemorningmealneedstobemoresubstantial.Eatenoughtogetyouthroughtolunch.

BigLunch.Asthesunreachesitspeakafternoon,lunchistheidealtimetoeatthelargestamountoffoodand/orthemostcomplexfoods,suchasfatsandproteins.Itisalsothetimeforeatingoneofthosetreatssomeonebroughtintotheofficetoday,ratherthansnackingonitbetweenmeals.Supper.Thewordsupperissimilartothewordsupplement.Thislightevening

mealismeanttosupplementyourfoodintakeifyoudidn’tgetenoughfoodearlierintheday.Ifyouareinthehabit,asmanyare,ofhavingafamilyorsocialmealatnight,doyourselfafavorbybeingsuretoeatagoodlunch.Youwillbelesstemptedtoovereatintheevening,thetimewhenthedigestivesystemiswindingdownfortheday.Rememberthatfamilyandsocialmealscanbemoreabouttheprecioustimeyouspendwithyourlovedonesthanaboutthefood.Shiftyourfocustobeingnourishedbythecompanyyouarewith,andyouwillfeelsatisfiedbyalightermeal.Eatingdinnertwotothreehoursbeforebedtimeensuresthatyoufallasleep

withoutfoodstillinyourstomach.Thiswillallowyourorganstoperformsomecleanupwhileyourest,ratherthanhavingtoworkthroughthatlatedinneryouate.AsinallthingsAyurveda,it’swhatyoudohabituallythatcounts.It’sfinetohavelatemealssometimes,butasageneralhabit,eatlightlyandearly.Anotherdailyrhythm,onethatworkswellinhotweather,istotaketwomeals

aday:abiggermealinthelatemorning,beforethetemperaturegetstoowarm,andamoremodestoneasthedaycoolsdown,beforethesunsets.Inhotcountries,peoplecharacteristicallytakeasiestaintheafternoonandeatalatesupper,afterdark,whenitiscool.IntheAmericanlatitudes,summersunsetmaybeaslateas9P.M.,sotakethesecondmealaround5:00or6:00ifyouplantogettobedearly.

YOUDESERVEALUNCHBREAK

Irunintothisconflictallthetime:anine-to-fiverinthecitylooksatmelikeI’mnutswhenIsuggestsheleaveherdeskforthirtyminutestotakelunchoreventurnaroundsoherchairfacesawindoworgooutsidetositonabench.Whodecidedyoudon’tgetalunchbreak?You.Althoughinyourworkplaceyoumayfeelpressuretoshovefoodinyourmouthwhileworking,thisdoesn’tmeanyouaren’tentitled,bylaw,toabreak.Peerpressureisnoreasontocompromiseyourhealth.Eatingwhileworkingdoescompromiseyourhealth.IdrawahardlineherebecauseIhaveseenanumberofpeoplefindsuccessandbalancetheirhealththroughaslowandsteadycommitmenttotakinglunchbreaks.Thesearepeoplewhowereresistanttotheideainthebeginning,butuponexperiencingtheimportantbenefitsofthemiddaymeal,theyhavesuccessfullycreatedanewhabit!

WHATWEEAT

WHATWEEATWhatweeatistheaspectofdieteveryonetalksabout,yetitisonlyapartofthewholepictureinAyurveda.Thefoodstoeatareonesthatbalancethequalitiesoftheseasonorthequalitiesyouareexperiencingatthetime.Theseasonaldietinthisbookensuresthatyouwillgettoenjoyallthetastesbutattheappropriatetimesofyear.Thebeautyofnatureisthatitprovidesuswithfoodsthatarebeneficialfortheseason,likeyamswiththeirbuildingqualitiesinwinterandcilantrowithitscoolingqualitiesinsummer.

PRACTICETIP:Duringeachseason,focusonthequalitiespresentedinthebeginningofthatsectioninthebook.Overthecourseoftheyear,youwillhaveplentyoftimetoexperiencealltwentyqualitiesastheyemerge.

WHEREWEEATTheplacewhereonetakesmealsismostbeneficialifitisquietandpeaceful,withouttoomuchsensorystimulation,suchasloudmusic,talking,TV,computers,orstrongartificialfragrancessuchasairfreshenerorperfume.Sitdownwhenyoueat.Eatingatyourdeskorontherunmeansyouare

eatingwhilefocusingonotheractivities.Thishabitwillstealtheenergyfromyourdigestiveorgans,leavingmealsnotfullydigestedornutrientsnotfullyabsorbed,andit’sunacceptable.Considerdrawingahardlinewithyourschedule:setasidetwentytothirtyminutessolelyforeatingyourmeal,anddonothabituallyusethemealtimetoaccomplishothertasks.

TAKINGITTOWORK

Atwork,thekeytosuccessfulbalancedeatingistobeprepared.PurchasealunchbagandafewsizesofglassTupperwaredishesthatwillholdenoughfoodforyourmiddaymeals—nottoomuch—andfittogetherinthebag.Youmightalsowantasmallcontainerforsoakedalmonds,toastedseeds,orothermix-ins.Coldfoodishardertodigest,sodon’tkeepthebaginthefridgeatwork.Somedishesyoumaywanttowarmupbystirringinabitofhotwater.Microwavingdestroysthepranicvalueofyourfoods,sowhenyoucan,bringyourhotfoodtoworkinathermos.Getinthehabitofrinsingyourlunchcontainersrightafteryoueatorsoonafteryougethometoavoidpilingupdishes.

PRACTICETIP:Begintolookforquietplacesinyourworkspherethatsupportyourmealbreaks.Athome,beautifythediningspacewithplantsorflowersonthetableandpleasinglinens.Andkeepthemediadevicesinadifferentroom,includingthephone.

TraditionalTipsforImprovingDigestionFollowingafewrulesofthumbcanmakeahugedifferenceinhelpingyoumaintainahealthydigestivefire,strongmetabolism,andregularelimination.Someoftheserecommendationsmayseemsimple,buttheeffectscanbeprofound.Payattentionasyoureadthelistbelowandseeifoneortwoitemsjumpoutatyou.Startbyworkingonjustthosehabits.

•Donottakeiceddrinks,especiallywithmeals.Askforhotorroom-temperaturetaporstillbottledwateratrestaurants.

•Drinkwarmwaterthroughouttheday,andincoolweathercarryathermosinsteadofawaterbottle.

•Favorwarm,cookedfoodsoverraw.•Reducetheamountofleftoversyoueatandgetintothehabitofcookingfreshmealsmoreoften.

•Waittwohoursaftermealsbeforedrinking.•Spaceoutyourmealsbyatleastthreetofourhourstoallowforcompletedigestionbeforeeatingagain.Youmayhavetomakethischangegraduallytoallowyourbloodsugartoadjust.Avoidgrazing—yourdigestivefirecanneverbuildupwithconstantinput.

•Donoteatwhenyouaren’thungry.ItisOKtoskipamealifyou’renothungry,andinfactitcanbeharmfultohabituallyeatwhennothungry,evenifthemindtellsyouit’stime.Rememberthatsometimesyouhavetoslowdowntonoticeifyouaretrulyinneedoffood.

•Takeyourtimetoeatandrestalittlefortenminutesafterward,butdonotsleepdirectlyaftereating.

•Takealightwalkafteryoueat.•Ifyouaregoingtohaveatreat,enjoyitwithlunch,whenthedigestionisstrongest,anddonoteatagainuntildinner.

KindlingDigestiveFireandImprovingAssimilation:DeepanaandPachanaSpecialculinaryspicesareprizedfortheirpowertokick-starttheappetite(deepana)andtoimprovethedigestionoffoodandbreakdownofama(pachana).Whilethebestwaytoreduceamaistofollowtheaforementioned

guidelines,anyAyurvedicdietwillalsomakemoderateuseofdigestivespicestosupportacleanburningsystem.Thegreatnewsistheseareallthingsyouarelikelytohaveinyourkitchenalready,likeginger,lemon,andblackpepper.Youwillfinddeepanaandpachanasubstancesmosthelpfulwhenyouare

experiencing:•aweakappetite•aheavyfeelinginthestomach•aheavyfeelinguponwakingup•asleepyfeelingaftereating•takingmorethantwohourstodigestameal•troubledigestingafullmeal

DEEPANA:Beforeameal,tryoneofthesetwooptionstostimulateasluggishappetite.

SPICYBEVERAGEIntoafullcupofwarmwater,addthefresh-squeezedjuiceof¼–½lemonandaheartydashofblackpepper.Drinkthis20–30minutesbeforeameal.Youwillgethungry!

GINGERBLASTERCutandpeelasliceofgingerrootabout¼inchthickandsqueeze1tsporsooflemonjuiceonit.Addadashofsalt.Chew20–30minutesbeforeameal.

PACHANA:Afterameal,toalleviatebloating,gas,heavystomach,andlethargy,tryoneofthefollowing:

Makeastrongcupofgingertea,relax,andsipslowly.

Enjoyadigestivetea(seeseasonalchaptersforrecommendedrecipes).

Getspecificforyourailment:makeoneofthefollowingteasbyboiling1tspofthespiceorherb,wholeorfreshlyground,in1cupofwaterfor10–15minutes.•Foracidstomach,fennelorminttea.•Forbloating,gingerandturmerictea.•Foracongestedfeeling,gingerandcumintea.•Forsugarcravings,cinnamontea.

NOTE:Donotuseconcentratedlemonjuice;itdoesnothavethesamedigestivequalitiesasfreshlemon.

TheFlowofFood:EstablishingaRhythmAlltheprocessesinyourbodythatmovedosoinrhythm.Thebeatofyourheart,thedailysleepcycle,themonthlyhormonalcyclesareallfollowingapattern.Theserhythmsareinherent.However,sometimesyourexternallifebecomesarrhythmic,meaningthereisnopatterntoyourdays.Youmightoftengotosleepat3A.M.andat9P.M.alotofthetime,too,andsleepinuntilalldifferenthours.Youmaynotbeabletosaywhenyoueatlunchmostdays;maybeyoudon’tevengetaroundtoitsometimesandyoudon’tnotice.Thedigestivesystemislikeapetdog.Thedoggetsinthehabitofyou

cominginthedoorat6P.M.andfeedinghim.Ifyoucomehomelateorforgettofeedhim,heisgoingtogetconfused,hungry,andscared.Thesamethinghappenswhenhumansoverridethenaturalappetiteandfailtoeatmealsontime.Inconsistenciesinthetimingofmealswillcreateinconsistencyofdigestionandelimination,productionofbloodsugar,andmoodswings.Unlikethepetdog,inhumansthemix-uphappensgraduallyandiseasyto

ignore.But,likethedog,thedigestioncanbetrained.Ifyoumakeapointtoberhythmicaboutwhenyoueatyourmeals,yourbodilyprocesseswillrunsmoothly.Theappetiteandtheacidsandenzymesinthegutwillgetinthehabitofbuildingattheappropriatetimesofday,resultinginincreasedassimilationandabsorptionofnutrition.Youwillgetmoreoutofyourfood,needtoeatless,andcravefewernonbeneficialfoods.Youwillfeelbetterbecauserhythmissomethingthenervescancounton,andconsistentmealtimesreallyhelplowerstresslevelsanddiminishmoodswings.Youjustlearnedthesuggesteddailyrhythmformeals,basedontherhythms

naturedictates.Thisisanidealtoaimfor,butnoteveryoneisinapositiontofollowtheidealflow.Herearesomemoreoptionstohelpyouestablishahealthygroove.

GIMMEABREAK

Remember,therhythmpointsactastouchstonesthroughouttheday.Ifyoucanmakethesuggesteddailyrhythmhappenmoreoftenthannot—say,fourorfivedaysaweek—youcanbeproudofajobwelldone.Relaxingaroundyourroutinesfromtimetotimeandindulginginfree-formfunkeepsyouspontaneousandresilient—everybodyneedsabreak

indulginginfree-formfunkeepsyouspontaneousandresilient—everybodyneedsabreakfromtheroutine.Thebesttimetoeatiswhenyouarefeelinggood,notanxiousorangry.

TheRhythmProjectThewordprojectimpliesthatfindingarhythminyourmealscheduleisgoingtotakesomework.OnDay1,thechangecanbedaunting.Ihavebrokendowntheprocessintothefollowingsteps,basedonwhathasworkedformeandformyclients.Committotheprojectforafewweeks,longenoughtonoticeanimprovementinhowyoufeel.Feelinggoodwillinspireyoutokeepgoing.Asalways,takeitonestepatatime,becauseAyurvedateachesthatsmallchangesarelastingones.Startbycarvingoutoneconsistentpatterninyoureatingschedulebyfinding

awindowforyourmorningmeal,middaymeal,oreveningmeal.(Ifyoucan,makeitmidday.)Practiceeatingamealduringthatwindowmostdaysforaweekortwo.Thenextgoalistomakethismealbeoneyouprepare.Thisrequiresthatyou

createawindowoftimeforcooking.Beginwitheveryotherday.Mostoftherecipesinthisbookwillmaketwomeals,soyoucanpackoneportionuptoeatontheoffday.Intime,youmaygofortheidealoffreshlypreparingfoodeveryday.Foodskeptovernightlosealotoftheirprana.However,favoringyourowncookingovereatingoutisworthalot,andrelyingonleftovershalfthetimeisagreatplacetostart.WhatAyurvedadoesn’trecommendiscookingonepotoffoodonSundayandeatingitallweeklong.Onceyoufeelthedifferencefromeatingyourfreshlypreparedfoods,leftoverswillbegintolosetheirappeal.

KITCHENHINT:Agoodtimeforsimmeringsomethingisinthemorning,whileyouaregettingreadyforworkandperformingyourmorningroutine.Youcouldsoakagrainovernight,cookitinajiffyinthemorning,andusehalfforCreamedGrainCerealandbringtheresttoworktohavewithsoup(insteadofbread)orwithaSteamedSaladBowllater.

Let’slookatabreakfastexample.Youprobablyalwaysgetupatasimilartimeofdayandgetreadyforwork.Giveyourselfhalfanhourtoprepareandsitdowntoeatoneofthetemplatebreakfastrecipes.Yourbreakfastisnolongeravariable.Ifyounoticethatyou’resleepinginandcompromisingyourbreakfasttime,youwillknowyourlifeisgettingoutofbalance.Youaretoobusytotakecareofyourself.

Intheappendixes(seepage286),Ihaveprovidedkitchentechniquesforconvenience,suchascuttingdowncookingtimebysoakinggrainsandlegumesovernightorprechoppingsomeveggiesonadayoff.Thisandthesimplicityoftherecipes,asarule,aremeanttosupportyouinmakingapositivechange.

Ifyoumakeapatternofgettingupthirtyminutesearlierthanyou’reaccustomedto,yourbodywillrespondbygettingsleepyearlier.Andifyoulistentoyourbody,youwillmovetowardanearlierbedtimenaturallyandconsequentlyenjoyenoughrest.Well-digestedmealswillincreaseyourenergy,andyoumightfindyoudon’tneedasmuchsleepasyouthought.

FoodCombinationsCertaincombinationsoffoodsareincompatible,meaningtheyarelikelytofermentinthegut,resultingingasandbloating,orbetooheavytodigestfully,resultinginthecreationofama,thethick,stickyby-productofincompletedigestion.Itisconsideredthesubstancethatbeginstocausedisease.Thinkofamaasundigestedfoodthatkeepshangingarounduntilitturnsintosomethingthebodycan’teasilyexpel.Thefollowingpointersonfoodcombiningaregoodtofollow,especiallyifyouaren’tfeelingwell,butrememberthatanoverzealousapproachcancreatestress.Oneislikelytoeatincompatiblecombinationssometimes,andunlessyounoticetheymakeyoufeelbadoryouhavechronicdigestivedisorders,relax.Ifyouaremakingharmoniouscombinationsinyourowncooking,yoursystemwillbeabletoprocesssomecrazycombinationsfromtimetotime.However,ifyouoftenfeelgassyorbloatedaftereating,observingcorrectfoodcombiningcouldturnthataround.

MIXINGFRUITSWITHOTHERFOODSFruitbreaksdowninthestomachatafasterratethanotherfoods.Whenyouhavefruitandotherfoodstogetheratthesamemeal,thestomachwillholdthefruitevenafteritisdigested,whileit’sstillbreakingdownalloftheotherfood.Thedigestedfruitwillbegintofermentslightly.Postdigestion,thisfermentationwillgiveasourquality(hotandsharp)tothemeal.Fruitscookedwithotherfoods,however,suchastheapplesandraisinsin

Kate’sAppleCrisp(seepage217),arelessincompatiblethanrawfruits.Ayurvedateachesthatcookingfoodstogetherinthepotincreasestheircompatibilitybyintroducingthemtoeachotherbeforetheyjoininthestomach.Recipesneversuggestgarnishingormakingadessertwithuncookedfruits.Eatingrawfruitfordessertisnotagreathabit.

PRACTICETIP:Ifyouhavealongtimebetweenlunchanddinner,eatingapieceofseasonalfruitonehourbeforethemealwilltideyouover,andyoursystemwillhavedigesteditfullybeforeyoueatthenextfood.

THEDREADEDSMOOTHIE:AFOOD-COMBININGNIGHTMAREThekingofincompatiblemealsistheice-cold,banana-andmilk-basedblenderbombknownasthesmoothie.Itseemslikeafoolproofconcepttothrowallyour

nutritioninthecarafewithsomefrozenberriesandcallitameal,butonthewhole,smoothiesaretoocoldandtoocomplicatedfortheguttohandlewell.Thisbookincludesafewwarm,fruit-freesmoothierecipesforyoutocheckout(seeSpicedNutMilkSmoothie,page223,andWinterRejuvenatingTonic,page265).Ifyouareanavidsmoothiemaker,giveyourgutabreakbyobservingthe

followingguidelines:•Drinkyoursmoothieatroomtemperature.Donotmakeitwithice.Ifneeded,addafewtablespoonsofwarmwater.

•Takecool,fruitysmoothiesinwarmweatheronly.Favorfreshseasonalfruitsoverfrozen.

•Keepthesmoothietothreeingredients.•Donotmixmilkandbananas.Botharemucusforming,andtogethertheycreatetoomuchmucusforthestomachtoburnthrough.

•AddthewarmingqualityofEverydaySweetSpiceMix(seepage112)tobalanceasmoothie’scoolquality,whichcandousedigestivefires.

KeepMealsSimpleAsageneralguideline,keepamealfocusedonamajorplayer,likegrainorprotein,ratherthanbranchingoutinalldirections.Eatenoughofthemainfaretokeepyoufromgrazingafterward.Thefeweritemsyoueatinonesitting,themoreharmoniousyourdigestionwillbe.Manyoftherecipeswillsuggestapartnerdishtohelpyoufeelsatisfiedwithoutyourmenugettingcomplicated.

TRYONE-POTMEALSMaketheone-potmealastapleofyourweeklyeatingroutine.It’seasytomake,ittravelswell,it’sfilling,andthefoodswillmakeaharmonioustuneastheycooktogether.Cookedseparatelyorservedraw,thesecombinationsaremoredifficulttodigest.Ayurvediccookeryfeaturesalotofstews,whichincludespicedcombinationsofvegetables,lentilsandbeans,grainsandotherstarches,nuts,andsometimesfruits.Iwouldnotrecommendeatingthesefoodstogetherinasalad,butcookedtogetherinonepot,itisquiteadifferentstory.Remember,itisbestnottoeatthesamemealforseveraldays,somaketherightamountofstewforamealortwo,andgetinthehabitofcookingeveryday,oratleasteveryotherday.Therecipesaremeanttobequickandsimple.

FOODSYOUWILLNOTFINDINTHISBOOKANDWHY

FOODSYOUWILLNOTFINDINTHISBOOKANDWHY

I’veomittedafewfoodsfromtheEverydayAyurvedarecipesbecauseoftheirpropensitytopromoteimbalance.ItwillgenerallybeOKtohavethesefoodsfromtimetotime;however,youwillnoticetheyarefoodsthemodernAmericandiettendstorelyon.Learninghowtocookwithoutthemensuresyouarenoteatingthemallthetimeandgivesyouachancetodiscoveriftheymaybecausingyousomesuffering.Whenclassifyingthequalitiesofsubstances,Ayurvedatakesintoaccount•howthequalitiesoffoodsarechangedbyprocessing•howthebodyreactstofoodsbasedonhowoftenthesystemisaccustomedtodigestingthem

RefinedFoods

Eatingfoodsthathavebeenrefinedintotheirmoresubtleaspects—namely,wheatberriesrefinedintoflourandsugarcaneintobleached,granulatedsugar—compoundedwiththeprevalenceofthesesubstancesinthemodernAmericandiet,canprovokeimbalanceanddrainyourenergy.Ayurvedasuggeststheprana,orlifeforce,ofafoodisstrongestwhenthefoodisasfreshandwholeaspossible.Thedigestivetractprocessesfoodsbestintheiroriginalform,andincludingthenaturalfibersandmineralsofunrefinedfoodsinyourdietonaregularbasiswillensureyourdigestivesystemremainsoptimal.

WheatFlour

Theintoleranceforwheatproducts,becomingmorecommonallthetime,canbedueinsomecasestotherefinednatureofflour.Inrefinedflourtheglutinous,dense,stickyqualityofwheatisnotaccompaniedbyitsnaturalfibers.Thisallowsthestickyqualitytoinvadethecilia,thetinyhairsinsidethesmallintestine,whichareresponsibleforthewavelikemotionofperistalsis,theprocessingoffoodthroughthedigestivetract.Thestickyqualityofflourwilldisturbthemovementofthecilia,andthebodywillreactbyproducingnausea,gas,and/ordiarrhea,tellingyounottoeatthewheatflour.Wheat-freeflourscaneasetheproblembyreplacingtheglutinousqualityofwheatwith

drygrainslikericeorstarchfrompotatoortapioca.ButforEverydayAyurvedacookery,howaboutlearningsomerecipesthatdon’tcallforflouratall?Dosa,forexample,asouthIndianflatbreadthatcanstandinforbreadortortillas,ismadefromsoakedandgroundriceandlegumes.Allofthebakingrecipesinthisbookwilleducateyouaboutmakingbakedgoodsthatsatisfythepalateandstomachwiththeuseofwholegrains,shreddedcoconut,andnutmeals—theingredientspresentintraditionalIndiansweets.ItisOKformostpeopletohavesomewheatflouronoccasion,buthavingotheroptionswillkeepwheatflourfrombecomingaprobleminyourdiet.

WhiteSugar

TraditionalAyurvedarecommendssugarcaneproductsinvaryingdegreesofrefinement,asthecleaningofthepressedsugarcanejuicerendersitmorepure,andapureformofsweettasteoffersbuildingqualitiestothebody.Themodernpracticeofcompletelyseparating

tasteoffersbuildingqualitiestothebody.Themodernpracticeofcompletelyseparatingsugarfromitsmineralsandbleachingit,however,createsapoisonousfoodproduct.Sugarcane’snaturalfibersandmineralsbreakdownslowly.Separatedfromitsfibersand

minerals,thetinygranulesofwhitesugargotooquicklyintothebloodstream,causingaspikeinthebloodsugar.Thissuddenchangeinthebloodchemistrydisturbstheevenkeeloftheentirebody,resultingininconsistentenergylevelsandacompromisednervoussystem.Withregularuse,whitesugarcanputthebodyintoaconstantstateofdiscomfort,contributingtosuchsymptomsashyperactivity,anxiety,achesandpains,orconstipation.WhentheAyurvedaclassicswerecodified,morethantwothousandyearsago,white

sugardidnotexistasitdoesnow,bleachedandisolatedfromitsfibersandminerals.Theclassicrecipescallforjiggery,adehydratedjuiceofsugarcaneorpalmsap.Inmoststores,youcanfindevaporatedordehydratedcanejuiceandcoconutsugar.Thejuiceispressedfromthesugarcaneorpalmfruitandthendried,creatingablockthatcanbebrokenintogranules.Turbinadosugarisdehydratedcanejuicethathasbeenspuninaturbinetocreatelargegranulesandisconsideredmorerefined.Lessrefinedsweetenersarepreferabletowhitesugar.Andbeawarethatifafoodlabellists“sugar”asoneofitsingredients,itmeanswhitesugar.Sugarcaneitselfisnottheproblem;itistheprocessingthatisproblematic.Manyother

sweetsubstancesinnaturearenowbeingrenderedintoformstouseindailycooking,suchascoconutanddatesugars(bothquitecommoninAyurvediccookery),maplesyrup,andagave.Agaveisnotfeaturedinthisbook;however,ifitisnativetoyourclimate,doseekouttheleastprocessedversionavailableanduseintherecipes.HoneyisreveredinAyurveda,butcookingitisprohibited,asitcreatesanindigestible,stickysubstancethebodycannotexpel.Youwillfindhoneyinthisbook,butnotinthebakingrecipes.Allofthesesweetsubstanceshavedifferenteffectsintermsofbringingheatingorcooling

qualitiestothebody.Throughoutthebooktheyarefeaturedseasonallysoyoumayenjoythesweettaste,appropriately,initsmanyforms.

Nightshades

Tomatoes,potatoes,greenbellpeppers,andeggplantarethenightshadevegetablesreferencedbyAyurveda.Thesevegetablescontainsmallamountsofneurotoxins,whichmaynotcauseimmediatedistressbutdobuildinthetissuesovertimeandcanresultinsuchsymptomsasinflammationofthejoints,irritablebowelsyndrome,andheadaches.

GarlicandOnionGarlicandonionarefoodsofmedicinalimportance.Thesetwoofferapungenttasteandaheatingqualitythatareeffectiveinsupportingtheimmunesystemincoldweatherbutaretoostimulatingtobetakenregularlyaspartofthediet.Garlicandonionareknowntoexcitethemind;insomecasesthispushmaybeindicated,butgenerallyAyurvedapromotesapeaceful,lessreactivenature.Tohaveasmallamountofeachweeklyisprobablyfineformostpeople,andyetgarlicandonionareeverywhereandineverything.Learninghowtoflavorfoodswithouttheuseofthesehotandbotheredstandbysisaskillworthhaving.

Meat

Ayurvedadoesnotrequireavegetariandiet.Meat,likeallfoods,isseenasmedicine.Meatwouldbemostappropriateconsumedinthecoldmonthsortakeninsmallamounts,cookedintoadigestivesouporstew,tobuildthetissuesinconditionsofdeficiency,recoveryfromillness,orunwantedweightloss.ClassicalAyurvedatextsdescribethemedicinalqualitiesofdifferentkindsofanimalflesh,basedonthenativeclimateandactivitylevelofthespecies.Forexample,eatingbeefcultivatescowlikequalitiesinthebody:dense,heavy,slow,static.InAyurveda,youarewhatyoueat!ThemodernWesterndiet,however,canbedependentonmeat,anditsconsumption

oftenfarexceedsmedicinallevels.Considerthis:theneedfortheheavy,dense,buildingqualitiesofmeatonaconsistentbasissuggestsalifestylethatistaxingthesystemtothepointthatitrequiresthedensestoffoodsinordertokeepup.Eatinganimalsisakarma,anaction,thatbindsthebodytothemorebaseenergiesoftheuniverse,calledtamas,anddoesnotsupportspiritualenergies,sattva,asavegetariandietdoes.Takenoteofwhetheryouaregettingenoughrestandtakingyourtimetoeatfresh,wholefoodsorwhetheryouarerelyingonmeattoseeyouthroughadailylifepatternthatispushingyourenergeticboundaries.Thisbookprovidesvegetarianrecipesthatwillnourishyouandkeepyouvital.

CHAPTER3

FromTheorytoPractice

INTHEKITCHENWITHEVERYDAYAYURVEDA

Myyogateacher,SriK.PattabhiJois,wasfamousforsayinglifeis“99percentpractice,1percenttheory.”ReadingaboutAyurvedamayhelpyouunderstanditsprinciples,butitisnotuntilyoustartexperimentingwithitsdietandlifestylerecommendationsthatyouwillbegintoseeimprovementsinyourhealth.Thischapterisfulloftipstohelpyougetyourkitchenorganized,mastertheEverydayrecipes,andintegrateAyurvedicroutinesintoyourdailylife.Italsoprovidesaroadmaptowhatyou’llfindinparttwo,“SeasonalRecipesandRoutines.”Parttwo,whichfollows,featuresrecipesandroutinesbrokenoutintofive

chaptersofseasonalrecipesandlifestylepractices...

EverydayRecipesDIET:Chapter4,“EverydayRecipes,”containsfoundationalrecipes,beneficialforallbodies,allyearlong.IhavetakengreatcaretoofferEverydayrecipesthataresimpletoprepare.LearninghowtomakethesestaplesisguaranteedtogetyoustartedonanAyurvedicdiet.HereyouwillfindtheEverydaystaplesshoppinglist,whichisagreattooltohelpyoustartstockingyourAyurvedicpantryandgetsetuptomaketheyear-roundstaples.

LIFESTYLE:Inaddition,inchapter4Iintroduceafewfoundationalpracticesthat,whengraduallyworkedintoadailyroutine,willincreaseimmunity,easeaging,andprotectthebody/mindfromstress.

Spring,Summer,Fall,WinterEachofthefourseasonalchaptersbeginswithareviewoftheelementsandqualitiesmostprevalentinthatseason,aswellasthesignsandsymptomsofimbalancetowatchfor.

DIET:IneachchapterIintroducethequalitiesandtastesforencouragingbalanceduringthatseason,aswellasincludingatableshowingwhatfoodstofavor.Thesefoodsarethenorganizedintoaseason-specificshoppinglist,ensuringyouwillhaveonhandwhateveryouneedtomaketherecipesfeaturedinthatchapter.

LIFESTYLE:Toencourageoptimalhealththroughthechangingseason,ineachchapterIexpandthebasicdailyroutinewithafewkeyactions.

Chapter3HelpsYou…GETORGANIZED

•BalancingEverydayrecipesandseasonalrecipes•OrganizingtheEverydaypantryandspicerack•Usingtheseasonalshoppinglists

GETINTUITIVE:WHENANDHOWTOMODIFYTHERECIPES•Adaptingfordifferentclimates•Cookingforthefamily•Adaptingfortravel•Integratingdinacharya(lifestylepractices)

HEALTHYLIVINGASAHOBBY

ThinkofAyurvedaasahobby.Integratingnewwaysoftakingcareofyourself(forexample,cookingthemajorityofyourownfood)cantakeawhile.Ifyouweretotakeupthehobbyofknitting,youwouldbenefitbyfirstbuyingaskeinortwoofyarnandlearninghowtomakesomethingsimple.Otherwiseitwouldbeeasytoendupwithabasketfullofyarns,aheadfullofdesignideas,andverylittlestayingpower.OnceyousettleinandfeelthesimplicityofwhatAyurvedaisteaching,youcanchuckleatwhatabigdealitmayhaveseemedtogetstarted.SimplybeginbygettingafewoftheEverydayrecipesunderyourbelt.Remember,ithelpstoturnyourattentiontomakingnewhabitswithaneyetowardexploration,self-acceptance,andsenseofhumor.

FindingaFlowwithEverydayRecipesTheEverydayrecipessuggestathree-meal-a-dayflowforeatingfoodyouhaveprepared,allyearround—ideallyamedium-sizebreakfasttosuityourappetite,abiglunch,andasmallsupper.Thesuggestedseasonalmix-insprovidesomevariety,butthecookingmethoddoesn’tchangefromseasontoseason,soyouarenotreinventingthewheeleverytimetheweathershifts.ThinkoftheEverydayrecipesastemplates.Onceyougetthehangofthebasics,youcangetmorecreativewithwhatvegetables,oils,orspicesyouareusingtomakeanEverydaydish.Tohelpyoualong,I’veincludedanumberofseasonalrecipesthatuseanEverydayrecipeasatemplate.Ifyoudon’tgetboredeasily,youcouldeatsolelyfromtheEverydayrecipes

andenjoyanaffordable,unprocessed,manageabledietrichinqualitiesthatpromotebalance.Whenyouareready,expandyourEverydayfarebybranchingoutintotherecipesintheseasonalchapters,andIhopeyouwillfindsoonenoughthatyoudon’tneedarecipeanymoretowhipupsomethingsatisfying.

KEEPITSIMPLE:Remember,especiallywhenyoustartplayingwithmix-ins,thattheefficacyofAyurvediccookeryisinitssimplicity.Allowyourtastestograduallyfavormealsthatcontainfewingredients.Eataheartyportionofonedish,ratherthanasmorgasbordofsmallbites.Keepitsimpleandyou’llfeelbetter.

Creatingadietthatchangeswiththeseasonsisalifestylepracticeanchoredinawarenessofhowyourbodyfeels.Therecipesinthisbooksuggestfoodideasthatwilleasethetransitions,butit’syourjobtopayattentiontothechangingqualitiesofthemonths.Withpracticeandafewseasonsbehindyou,yourintuitionandcreativitytochangeyourdietyear-roundwillbecomesecondnature.Keepitfunandflexible.

OrganizingtheEverydayPantryandSpiceRackStoreyourstaplegrains,legumes,nuts,anddriedfruitsinglassjars.Usingglass

Storeyourstaplegrains,legumes,nuts,anddriedfruitsinglassjars.Usingglassjarsforstoragekeepsthepantryneatandprettytolookat.Toavoidhavingmiscellaneousplasticbagspeekingoutfrombehindeachotheronyourshelvesorgatheringinpilesonlytobeforgotten,you’llfinditworthwhiletotakethetimetoprocuresomenice-lookingjarsthatwillfittogetheronashelforinadrawer.Inanycaseit’sagoodideatomoveawayfromusingplasticsforkitchenstorage,astheyareallmadefromchemicals,andyoucan’tbesureiftheseareleechingintoyourfoodsovertime.Youcanusecanningjars,whichcomeinseveralsizesandhavetwo-partmetaltopsforeasycleaningandstorage.Thesecanbefoundathardwareandkitchen/homesupplystores.

TIFFIN,INDIANLUNCHBOX

Thewordtiffincanrefertoasmallmealortothecontainersmallmealsarepackedin.InmostpartsofIndia,foodisstoredinstainlesssteelcontainerswithlatchingtops,sometimesstackableforholdingseparatedishesofrice,dal,andvegetables.Itiscommontoseelocalsridingbicyclestoworkwiththree-tieredlunchtiffinsswingingfromtheirhandlebars.TiffinsareavailableatIndianmarketsandnaturalfoodsstoresinavarietyofshapesandsizes.

KITCHENSETUPSHOPPINGLIST

Canningjarsforstorage,16-ounceand32-ouncesizesLeakproofglassfoodstoragecontainersinavarietyofsizesInsulatedlunchbag(ifyouofteneatawayfromhome);lookforawaterproofonethatfitsneatlyintoyourworktote.

Glassorsteelwaterbottle(forwarmweather)Drinkthermos(toreplacewaterbottleincoolweather);lookforstainlesssteeland

Drinkthermos(toreplacewaterbottleincoolweather);lookforstainlesssteelandleakproof.

Soupthermos,stainlesssteelandwithawidemouthforhotmealsonthegoPeppermill3-ounceglassjarswithshakertops(forAyurvedicspicemixesandsalts)Mortarandpestle(forgrindingspices)

HERBSANDSPICESYou’llenjoytheoptimalmedicinalvalueofspicesbybuyingthemwhole,whicharegoodforaboutoneyear,andgrindingupabatchmonthly.Onceaseedhasbeengroundup,itsflavorandefficacywilldiminishafteraboutamonth.TraditionalAyurvediccookeryoftencallsforbothwholespicesandground

spicesinasoup,stew,rice,orcookedvegetablerecipe.Thebodyofthedishwillbeflavorfulfromthepowderedspices,whilethewholeseedsaddburstsofextraflavorandvisualvariety.Intherecipesinthisbook,thewholespicesaresometimesoptional.Whenyou’restartingout,it’sbesttogrindupabatchofseasoningmonthly—meetingallyourneedsfortaste,seasonalqualities,andgooddigestion—andjustusethat.Asyougetmorediscerningwithyourcookery,youmaystarttoaugmenttherecipeswithwholespicesaswell,forvarietyandexcitement.Buyspicesatanaturalfoodsstorethatcarriesbulkculinaryherbsandspices,

oryoucanorderthemfromanAyurvedicsupplycompany(see“Resources,”page306).One-halfpoundofeachtypeofspiceisagoodamounttoorder.

Storage.Keepyourspicesinglassjarsor,ifyouareluckyenoughtofindone,inaspicebox(seepage59),thetraditionalwayofstoringIndianspices;theflavorsmeldintoamasalainsidethebox.Pint-sizedjarsholdagoodamountofwholespicestokeeparound,tobeusedwithinoneyear.Savingandwashingglassnut-butterjarsfromthegrocerystoreisathriftywaytogatherauniformcollection;anotheroptionistopurchasecanningjars.

Fordailyuse,inthespicerackoronthebackofthestove,keepgroundspicesinafewsmallglassjarswithshakertops,whichcanalsobefoundatanykitchenorhomegoodsstore.Haveapeppermillfilledwithfreshpeppercornsonthetable.TomaketheEverydayspicemixesyouwillneed:•Corianderseed•Fennelseed•Cuminseed

Thefollowingspicesarebestboughtinpowderedform,astheyaredifficultto

Thefollowingspicesarebestboughtinpowderedform,astheyaredifficulttogrinduponyourown:

•Turmeric•Cardamon(thoughwholegreenpodsarebeautifulinricedishesandchai)

•Cinnamon•Ginger•Pinksaltorseasalt

Onceyougetinthehabitofusingtheseasonalshoppinglists,youwillbuyafewextraspiceseachseasonandcanvarythemixturesinyourshakerjars,makingonejustforAyurvedictastesandanotherfortheWestern-stylerecipes.Freshherbsarealwaysbest,buttheyarenotalwayseasytofind.Allyear

round,youcangrowafewculinaryfavoritesinpotsonyourwindowsillandcutbitsforfreshgarnishes.Parsley,thyme,rosemary,andmintallgrowprettywellinside.Whenherbsarefreshinseason,youcanbuythematthefarmers’marketand

hangthemupinbunchestodryinyourkitchen,thenstoreinglassjars.Thesecanbeusedtomaketheseasonalsalts.Driedculinaryherbscanalsobepurchasedatanaturalfoodsstorethatcarriesbulkspices.Alittlegoesalongway,sojustbuyaquartercuporsofortheseason.Ifyouarecookingforafamily,buyclosertoone-halfcup.

FRESHGINGER

Freshgingerrootisparamountandshouldbepurchasedweeklyandkeptoutsidetherefrigerator.Lookforrootswithsmallfingers,whichwillbetenderanddelicateinflavor.Inthelatterpartoftheharvestseason,youwillfind“youngginger”atthefarmers’market.Theserootsaresmall,pink,andappearmedicinallyinclassicAyurvediccookery.Buythemandusethemasmuchasyoucanwhentheyarearound.

THESPICEBOX

Alsoknownasamasalabox,thisstainlesssteelcircularcanisterisatraditionalwayofstoringAyurvedicspices.Thecanisterholdsanumberofsmallcupsforindividualspices,bothwholeandground,whicharethenallowedtoharmonizetheirflavorsinsidethebox.Cookscanaccessthefullspicecabinetbypullingoutonlyonecontainer.Ilovemyspiceboxtremendously,anditholdssevencups:turmericpowder,corianderpowder,peppercorns,cuminseed,corianderseed,fennelseed,andmustardseed.Ialsohaveaseparateboxforsweet-tastingchaispices.Asyoudiscoveryourfavoriteflavorsfromthelistshere,pickthesevenMVPsandfeaturetheminyourveryownspicebox.

GRAINSANDLEGUMESHavefunvaryingyourgrainsandlegumeswiththeseasonalshoppinglists,butkeepafewsuperstarsinquart-sizedjarsfortheEverydayrecipes.Whencookingforafamily,youmaystorelargerbagsinthepantry,ifyoufindaquartjargoestoofasttokeeprefilling.

toofasttokeeprefilling.•Basmatirice,brownandwhite•Mungbeans,wholegreenandsplityellow

NUTS,SEEDS,ANDDRIEDFRUITSSeedsarelighterthannutsandappearinrecipesthroughoutallfourseasons,whilenutscomeandgoonyourseasonallists.Driedfruitsarefavoredonaseasonalbasisandappearmostlywhenfreshfruitsarenotavailable,sojuststockthemseasonally.Storethefollowinginglassjarsintherefrigerator:

•Rawsunflowerseeds•Rawalmonds•Shreddedcoconut•Chiaseeds

GREATDATES

Drieddates,usuallyofthedegletnoorvariety,arefreeofpitsandconvenientforbaking.However,Ayurvedatellsus“wet”datesarepreferabletodried,becausetheyarefresh(moreprana)andeasieronthebloodsugar.Ifyoucangetfreshdates,buythemasyouwouldanyfruit,butincoolerclimates,buytheMedjooldate,whichisasclosetofreshasyouwillfind.Ifyoudon’tmindremovingthepits,usetheseinsteadofdriedwhenyoucan.

OILSConsumingfreshoilsisimportant.Oilsgorancid,andthebodycannotmetabolizetheminthisform,whichresultsinama,undigestedtoxicmatterinthetissues.Youdonotwanttohavecookingoilsaroundmorethanafewmonths.Theseasonalshoppinglistswillguideyoutobuyseasonallyappropriateoilssoyoucanusethemup,thenshiftintothenextseason’svariety.Forexample,someoils,likesesame,areheavierthanothersandthereforemoreappropriateincoolweather;coconutoilhasacoolingqualityandsoisrecommendedinwarmweather.However,EverydayGhee(seepage114)isbeneficialallyearlongandkeepswellforonemonthoutsideoftherefrigeratoranduptothreemonthsinthefridge.Remember:gheeandcoconutoilhavethegreatestheattolerance(theydon’t

turnrancidathighheat)andareusedinallthebakedgoodsrecipesinthisbook.Othercookingoils,suchasoliveandsesame,cantoleratemediumheatandareacceptableforstove-topcooking.

UsingtheSeasonalShoppingListsCelebratethechangesinseasonsbyspendingalittletime“seasonalizing”yourpantry,inthesamewayyouchangeoutyourseasonalclothing.Ratherthankeepingonlythesameoils,grains,nuts,driedfruits,andlegumesstockedallyearlong,getexcitedaboutthefoodsandflavorsyouhaven’tseenforawhile.Takingthetimetoappreciatethevarietynaturegivesuswillfeedyoursoulandyoursenses.Eachrecipechaptercontainsaseasonalshoppinglistdesignedtoguideyou

intobuyingfoodsthatwillbalancethequalitieschanginginyourbodyatthattimeofyearandthatwillkeepyourdietpleasantlyvaried.Whenyouusethelistforstockingup,youwillbepreparedtomakemostoftherecipesfortheseason.Asthequalitiesinyourenvironmentbegintoshift,phaseoutthefoodsthatdo

notappearonthenewseason’slistbyusingupwhatyouhave.Takeafewhourstoprepareorpurchaseitemsfromthenewseason’sshoppinglist,thenreturnhometogetthingsorganizedinthekitchen.Changeoutwhat’sinyourglassjars;thevarietiesoflegumes,grains,nuts,andoilsyouarestocking;andmakeupsomefresh,seasonallyappropriatespiceandsaltmixes.Youarethenreadytomaketherecipesfeaturedinthenewseason’schapterandtobalancethequalitiesinyourbodybygentlyattendingtoyourdiet.Youwillfindmanysuggestedfreshfruitsandvegetablesontheshopping

lists.Don’tbuythemallatonce!Onlybuyenoughfreshfruitandvegetablesforoneweek’smealsatatime.Buyjustacouplevarietiesoffruitandveggieinonetripconsideringhowmanyyouarecookingfor.Buymorevegetablesthanfruits.Tokeepitsimple,tryrotatingthefruitsandveggiesyoubuyeachtimeyougoshoppingsothatyoucantryallthevarieties.Buyonlyasmuchasyoucanprepareandeatinafewdaysoraworkweek,toensureyoukeepeatingfreshproduceandavoidspoilage.Asarule,ifsomethinglooksgreattoyou,yourbodyprobablywantstoeatit.(Wearenottalkingaboutbrownieshere.)Buyanewvegetablethatattractsyouandtryitinoneoftherecipes.Eachtimeyouexperimentwithunfamiliarproduce,youexpandyourcookeryskills.

Remember,theEverydayrecipesaremeanttoguideyoutopreparemealssimplyfromthestapleingredientsyoukeeparoundallthetime.Ifyoudon’tgetaroundtorotatingthepantryrightawaywhentheseasonchanges,it’sOK—justkeepcooking!

RecipeYieldsThemorecomplicatedarecipeis,thelargertherecipeyield.Thelogicofthisissimple:Ifyouareputtingalotoftimeintocookingadish,youlikelywanttohavemoreofthefinalproducttoenjoy.MostofTheEverydayAyurvedaCookbookrecipesareuncomplicatedandwillyieldtwoservings,whereassoupsandstewsthatneedtosimmerawhilegenerallyservefour.(Note:Thiscouldbefourdemurebowls,ifthesoupisasidedish,ortwobigbowls,ifthesoupis

yourmainmeal.)Ratherthanteachingyoutogetfancyinthekitchen,makelargeamountsoffood,andeatleftoversoften,TheEverydayAyurvedaCookbookseekstogetyoucookingmoresimplyandmoreoften.Morefreshfoodsequalmorevibranthealth.Someofyouwillbecookingforyourselvesaloneandwilleathalfofadishat

onesittingandkeephalftouseforthenextmealortotaketowork.Ifyouarecookingfortwo,doubletherecipesobothpeoplecanbenefitfromapackedlunchtomorrow.

CookingfortheFamilyIfyouarecookingtofeedafamily,youwillwanttodoubleortriplemostoftherecipes.However,oneofthejoysofthisbookisthatitshowsyouhowsimpleitistocooksomethingjustforyourself.Yourbodymightnotbecallingforthemeatandpotatoesormac’n’cheesethatistypicalAmericanfamilyfare.Instead,youmightparboilsomefreshgreens,useanimmersionhandblendertoprocesshalfintoasimplegreensoupforyou(EverydayCleansingGreenSoup,page102),andservetheotherhalfoftheparboiledvegetablesasasidedishfortherestofthecrowd.Youcanaugmentyoursoupwithalittlemeatandeatmuchlesspotatothanyouwouldhavewithoutyoursidesoup.Teachingyoutostaytruetowhatyouneed,withoutfeelingoverwhelmedbycookingseveralmealsatonce,isoneoftheaimsofthisbook.TopersonalizetheEverydaytemplaterecipes,familymemberscanchoose

theirownmix-instoaddtoeachbasicmeal.Atbreakfast,forinstance,serveabatchofEverydayCreamedGrainCereal(page78)cookedwithslightlylesswaterthantherecipecallsforandoffer,asanaddition,cow’smilkforonepersonandalmondmilkforanother.OrserveEverydaySteamedSaladBowl(page88)fordinner,butoffertwoorthreeofthedressingchoicesandseveraldifferenttoppingsontheside—onepersoncanhavemeat,anothercanhavetoastedseeds.NotesfortheFamilyChef:•Keepingspicemixeshandyinshakerjarsinviteseacheatertospicethemealaccordingtohisorhertastes.

•Keepajarofgheeorcoconutoilavailable,alongwithacleanspoon,forthosewhoneedtoaddmoreoiltoameal.

•MostIndianhouseholdshaveapressurecooker.Ifyouarewillingtolearnhowtouseone,thisisaspeedywaytoproducebutter-softbeansandvegetables.AccordingtoAyurvediccooking,pressurecookingisthe

bestwaytoensuredigestibilityofdry,hardfoods.Slowcookingisanothermethodthatrequiresmoreplanningbutsoftensfoodsnicelyaswell.

•Kidsneedsweettaste,andnaturallysweetenedcookingwillbuildtastebudsthatdon’tdemandwhitesugar.DatesorraisinscookedinEverydayKichari(page94)aresuretogo“downthehatch”easily,asmydadusedtosay.

•Makeupnewbatchesofchutneys,sauces,andspreadableseveryweek.Ifsomeoneatthetabledoesn’tinstantlylovethemealyou’veserved,maybesheorhewillloveitwithmangochutneyontop.

•Kidsareinthebuildingphaseoflifeandsoneedmoreoftheheavy,densefoods,likedairyproducts,eggs,sweetpotatoes,andnutbutters.Themuffinrecipesinthisbookcouldbealifesaverforyou,thefamilychef,andaregoodinthelunchbox.Don’ttellthemwhatit’scalled,butWinterRejuvenatingTonic(seepage265)isalsoideallynourishingforchildrenandgroundstheirenergyafteraschoolday.

•Growingchildrengenerallyneedtoeatmoreoftenandtoconsumelessateachmealthanadults.Butevenifyoufeedyourchildrenfivetimesaday,trytosticktoeatingthreemealsyourself.

AdaptingforDifferentClimatesTakeamomenttoreviewthetable“TheTenBuildersandTheirOpposites”(seepage14).Itisimportanttofeelforthesequalitiesasyounoticeyourdailysensationsandwatchforanyearlysymptomsofimbalance.Onceyouunderstandhowtherecipesareusingfoodstobalancetheseasonalqualities,youcanmodifytherecipestobalancethequalitiesatworkinyourownbody.Whenindoubt,reachfortheneutralfoodssuggestedintheEverydayrecipes.Thefollowingqualitiesformthebasisfortheseasonalrecipechapters.SPRING:heavy,oily/damp,slow,cloudy,stableSUMMER:hot,sharp/bright,oily/humidFALL:cool,light,dry,rough,mobile(windy),clearWINTER:cool,verydry,light,rough,mobile,hard,clear

YOURINDOORENVIRONMENT

Remember,ifyouspendalotoftimeindoors,youwillneedtoaccountfortheenvironmentinside,whichmaybethesameallyearlong.Bothair-conditioningandheataredry,dry,

inside,whichmaybethesameallyearlong.Bothair-conditioningandheataredry,dry,dry.Someworkplaces,likeofficebuildingsandretailshops,maybekeptverycold,soadjustforthatwhenplanningfoodanddrinkforyourworkdays.

Springfoodsaredryingandwarming,astheyaremeanttomeltwinterresidue,andtheycallforverylittlesalt.Ifspringinyourareaisgenerallylessdampandcoolthanatypicalspringenvironment,youcanenjoyabitmoresaltandabitmoreoilintherecipes.Summerfoodswillbelightontheoilandcoolinginnature.Ifyoursummeris

dryinsteadofhumid,youcanaddmorefatsandoilstotherecipes.Fallrecipesfavorwarm,cookedfoods,thoughwithoutanyingredientsthat

aretooheating,likechilies.Thefoodswillbebuilding,grounding,welloiled,anddeeplynourishingtopreparethebodyforalongwinter.Ifthewinteryouexpectisnotsolongasinacoldenvironment,consumebuildingfoodsforashorterperiod.Withalongergrowingseason,youwillalsoenjoyaddingmorefreshvegetablestotherecipes.Winterrecipesfavorslightlyheatingfoods,servedwarm,watery,andoily,

withabitofspice.Ifyourwinterisnotverydryandcold—forinstance,ifyouliveinaclimatewhereitrainsallwinter—youmayfavorthewinterrecipesfortheirwarmingeffects,butcutbackabitontheoilsandheavyfats.Inthiscase,reducethesour,saltytastesaswell,astheycausethebodytoholdwater.

UnderstandingInternalClimateInactuality,youhavetwoclimatestoconsiderwhenmakingyourfoodchoices:thatofyourexternalenvironmentand,moreimportant,yourinternalclimate.EachbodycontainsauniquemakeupofthefiveAyurvedicelements.Itispossible,forexample,tobebornwithapropensitytobecoldanddry,evenduringseasonsthatpresentwarmandmoistqualities.Acoldindividualmightfeelthestrongestandmostintegratedduringthe

warmmonthsandcanrelaxabitonkeepingwarmandoiledatthistime,butthisindividualcertainlydoesn’tneedtoseekoutcooling,dryingfoodsatanytimeofyear.Heislikelytoexperiencecoldhandsandfeetmostofthetime.Hecangetawaywithhavingsomefavoritecoolanddryfoodsmoreofteninthewarmweather,shouldthemoodmovehim.Eatingtoomuchfromthespringrecipesislikelytomakethispersonuncomfortableandperhapscausedryskinorgassiness.Simplybyaddingsomegoodfatsandoilstohismeals,hewillexperiencerelief.Anotherpersonmightexperienceahotinternalenvironment,whichcould

Anotherpersonmightexperienceahotinternalenvironment,whichcouldmanifestasacidstomachorafeelingoftoastiness,eveninwinter.Perhapstheinternalheatisworseinsummer.Shewoulddowelltoreducetheintakeofsuchsharpitemsascoffeeandalcohol.Instead,focusonsummerdrinkablesandenjoycoolingcondiments,suchasCilantroMintChutney,allyearround.Yetanotherindividualgainsweighteasilyallyearlong,particularlyinwinter.

Althoughitislightanddryoutsideinwinter,thisbodyholdsheavyandoilyqualitiesinside.Thewinterdietmayprovetoorichforhim.Favoringsomeofthedrying,astringentgrainsandvegetablesfromthespringchapterwillhelpmakesomeofthewinterrecipeslighterforthisperson.Thetruthisthateatingsimplyandnoticinghowdifferentfoodsmakeyoufeel

orwhatqualitiestheypresent(Comfortablywarm?Aggravated?Heavyaftereating,orenergized?)informsyourunderstandingofhowtomodifytherecipesforyourinternalclimate.

THREECASESTUDIESININTERNALCLIMATE

SomeDon’tLikeItHotCindy’sleastfavoriteweatheristhatofasteamysummerday.Herrosycomplexionturnsbrightredwhenshegetshot,shehasatendencytowardburping,andsheoftengetsacidindigestionfromspicyfood.Cindyalsonoticessheispronetoacnebeforehermenstrualcycle,especiallywhenshehasthatsecondicedcoffeeintheafternooneverydayandindulgesinthehabitofpostworkcocktails.Whenthingsgetstressfulattheoffice,sometimesshehastorunforthetoiletrightaftermeals.Notsurprisingly,winterisherfavoritetimeofyear,andthecoldweathermakesherfeelenergized.Cindy’snaturalpreferenceforwinterandhertendenciestowardoverheating,acid

stomach,acne,andquickdigestionallsuggestahotinternalenvironment.Sheislikelytonoticethesetendenciesfireupinhumidweather,whensharp,oily,heatingqualitiespredominate.Eatingrecipesfromthesummerchapterwilleasethesymptomsofinternalheatatanytimeofyear.Cindymightenjoyabitofspicyfoodonoccasioninthecoldweather,butsheknowsbetterthantogoforitwhenitishotoutside.SheisfondofhavingCardamomLimeadeandCilantroMintChutneywithhermealsallyearround.Shelovescoffee,butshecantellwhensheisdrinkingtoomuchofit—herstomachtendstobemoreacidic,andshegetshungry—soavoidshavingitonanemptystomach.

StickyStuff

Frankisalwaystryingtolosealittleweight.Itseemslikeifhehasapieceofpastry(whichheisalwayscraving,especiallywhenheisn’tonhisexerciseregimen),hecan’tburnitoff.Oncehegetsstartedexercising,hehasgreatstamina,butifhedoesn’tgettoitinthemorning,hewillfeelsluggishandunmotivatedallday.Hisskinisoftenclammyandcooltothetouch,thoughhewouldn’ttellyouhefeelscold.Hisleastfavoritetimeofyearisspring,whenheisoftencongestedandcan’ttasteanything.Warm,dryweathermakesFrankfeellighterandmoreapttogooutside.Frank’snaturalaversiontodampweatherandhistendenciestowardweightgainand

Frank’snaturalaversiontodampweatherandhistendenciestowardweightgainandcongestionsuggestadamp,coolinternalenvironment.Thoughitseemstocometoaheadinlatewinterorspring,forhimcongestioncanresultfromeatingabigdinneroranicecreamconeatanytimeoftheyear.IfFrankchooseslight,dryrecipesfromthespringchapterwheneverhefeelssluggishorcongested,hecanalleviatethesesymptomsofadampinternalenvironment.HereallylikestheautumnalCranberryButternutMuffinrecipeallyearround,buthehaslearnedtogoforthespringrecipesofBreakfastPhoSouporBerryBuck-UpCerealifit’sarainy,coldday,orelsehefeelsheavyallmorning.

ABigChill

Phyllisisalwayscold;shecan’tgoanywherewithoutasweaterinherbag.Ifshedrinksicedwateratarestaurantandhasonlyasalad,shewillhavetroublegettingwarmagain.Shemightorderhotsoupevenwhenit’swarmout—butnotwithbeans,becausetheygivehergas.Shealwayshasahardtimeinwinter,getsverydryskin,andisn’tlikelytoeliminatedaily.Phyllisishappiestinawarmbathoronvacationinthetropics.Phyllis’sloveforwarmbathingandhotsoupsuggestsacoldinternalenvironment.Sheis

likelytofeelbettereatingfallandwinterrecipesmostofthetime.Thegrounding,moistqualitiesofthesefoodswillhelpherstaywarmandcomfortable.Sheknowstowaitforhotweatherbeforeenjoyingasalad,andeventhen,shetakescaretoeatcookedfoodmoreoftenthanraw,becauseshefindsshehaslessgasandbloatingthisway.Usethe“SeasonalSignsandSymptoms”tableoftentoreviewthesignsandsymptomsof

imbalanceandthequalitiesatworkineachcase.Thiswillhelpyoutorecognizewhatqualitiesareinneedofbalanceandwhethertheycorrespondtotheseasonathandorarepresentonlyinyourbody.

SEASONALSIGNSANDSYMPTOMS

SEASON QUALITIESOFTHESEASON

SIGNSANDSYMPTOMSOFIMBALANCE

SPRING Cool,heavy,oily(damp),slow,cloudy,stable

Congestion,seasonalallergies,weightgain,waterretention,lethargy,sadness

SUMMER Hot,sharp(bright),oily(humid)

Acidindigestion,reflux,loosestools,pimples,rashes,swelling,irritability,headaches

FALL Cool,light,dry,rough,mobile(windy),clear,erratic,earlyfallisalsohot

Gasandbloating,constipation,dryskinandscalp,itchyorburningrashes,coldhandsandfeet,insomnia,anxiety

WINTER Cold,verydry,light,rough,mobile,hard,clear

Constipation,dryskinandscalp,crackingjoints,coldhandsandfeet,anxiety,fatigue

CITYLIVING

Theprevalenceofsoundandlight(evenatnight),billboardsandotheradvertisements,the

Theprevalenceofsoundandlight(evenatnight),billboardsandotheradvertisements,thevibrationofelectronics,themovementofvehicles—alloftheseelementsofurbanenvironsincreasethemobilequalityofthemindandtheactivityofthesenseorgans.Bothoftheseeffectsrequiresomebalancing.Regardlessoftheseason,citydwellersneedtonurturestable,dense,slow,andsoftqualities.Forexample,meditation,oilmassage,orgentleyogawillhelpcultivatethesequalities,aswillseekingoutcontactwiththenaturalworld(grass,leaves,flowers,evenapet)andtakingafewmomentstofeelthesoftqualityontheskin.

TakingItontheRoad:TravelTipsIfyoutravelawayfromhometoadifferentclimate,youwillnoticeinadayortwohowthequalitiesofthenewenvironmentaffectyou.Ifyouaresuddenlysurroundedbyhumidityandyouaren’tusedtothat,itwillfeelespeciallymoistandwarmtoyou,andyouwillcravedryandcoolingqualities.Bepreparedtochangeyourdietwhileyouareinthisnewplace,thesamewayyouwouldforachangingseason.Also,beawarethatthequalitiesofairtravelareincrediblydryandlight.Ifyou’reflying,makeitapointtoeatwarm,moistfoodandoilyourskinuponarrival—thesesimplepracticeswillbalancetheeffectsofairtravel.Youneedn’tloseyourEverydayAyurvedaroutinewhenyoutravel.Again,

thekeyistobeprepared.You’llrunintotroublewhentravelingwhenyoudon’thaveanyoilforoilmassage,whenyouforgotyourthermos.Keepingatravelkitreadyinaclearplasticbagforflightswillhelpyoumaintainyourroutinewhileyou’reontheroad.Itshouldinclude:

•Atonguescraper(seepage274)•Athree-ounce,leakproofplasticbottleofmassageoil.Beforeyourflightbesuretoputsomeoftheoilinsideyournose,inhalingdeeply.Orpurchaseanasyaoilforyourtravelkit(seepage277).Ashowerandoilmassage(abhyanga)afteryoulandwilldowonderstobalancethedryingeffectsofflying(seepage278).

•Rosewaterhydrosol.Ifyoureyesgetdry,sprayordroprosewaterintothem.

•Gingerteabags.Donothaveiceddrinksoralcoholontheplane;askforhotwaterfortea.

•Triphala,ifyoutendtogetconstipated

TRIPHALA

Triphala(pronounced“tri-fuh-la”)means“threefruits.”Itisamild,cleansingformulamadebycompoundingthreedriedfruits:amalaki,haritaki,andbibhitaki.Availableatmosthealth

foodstores,triphalaisgreatforestablishingregularityduringtravelandtimesofstress.Thiscompoundrepairsandsoothestheorgansofdigestionandelimination,anditcontainsfiveofthesixtastes.Triphalaisgenerallyappropriateformostbodytypes.ConsultanAyurvedicpractitionerfordosageandusage.

Packathermosorglassorsteelwaterbottle.Ifyou’reflying,asktheflightattendantforwarmwaterinyourbottle.Sometimesit’shardtofindunprocessedfoodswhenyou’retraveling.The

goodnewsisthatanAyurvedicdietathomeimprovesyourdigestivecapacity,soifyouenduphavingtoeatatadineronceinawhile,yourdigestivefirewillgetrighttowork.Butifyoufindyourselfeatingprocessedfoodseverynightofyourtrip,youcouldendupexperiencingsignsofimbalance,suchasbloating,gas,acidstomach,orirregularity.Wheneatingoutatrestaurants,requesthotwaterwithlemonormintteatodrink;focusoneatinggraindishesandroastedandsteamedvegetables;andaskforrealoliveoilandlemonwedgesorbalsamicvinegartodressyoursalads.Remember,youhaveachoiceaboutwhatyouputintoyourbody,evenatarestaurant,andifyouaskforvegetables,thekitchenwillalwayscomeupwithsomething.

NowIstheTimeIntegratingtheAyurvedicdiet,lifestylepractices,andwisdomintoyourlifemaytakesometime.Itismostenjoyable—andeffective—tostartwithsomethingsimple,andrememberthatsmallchangesarelastingones.So,friends,let’sgetcooking.Turnthepageandbegintochangeyourlife,one

mealatatime.

CHAPTER4

EverydayRecipes

FOUNDATIONALDISHESFORYEAR-ROUNDCOOKING

TogetstartedinyourAyurvedickitchen,thischapterprovidesabasicandbalancedselectionofrecipesthatareappropriateallyear.Theywillhelpyoumaintainastateofwellness,supportedbyyourowncooking.TheEverydayrecipesarecompletefoundations,andtheycanbevariedbyoptionalmix-instoaccommodatethechangingqualitiesinyourseasonalatmosphereandappetite.Ifyoustartbymasteringthesebasic,versatilerecipes,youwillbewellonthewaytoeatingmoreofyourowncookingandtolearninghowtobecreative,quick,andsatisfiedinthekitchen.Moreover,youwillnoticeimprovementsinyourhealthandthequalityofyourdigestion.

WhatmakesanEverydayrecipe?•TheEverydayrecipesareneutral(asopposedtocoolingorheating),areservedwarm,andaremadeonlywithwholefoods.

•Noneoftheserecipescontainsalengthylistofingredientsortakesalongtimetoprepare.

EachofthesedishesisimportantenoughinAyurvediccookery—orjustsodarnconvenient—thatit’sworthtakingthetimetolearnhowtomakethemall.

WhatIsaMix-in?Amix-inisanoptionalfoodadditiontoyourmealthatwillbringoneormoreofthesixtastes,andtheirbeneficialqualities,toyourfood.Inmostcases,the

ofthesixtastes,andtheirbeneficialqualities,toyourfood.Inmostcases,theEverydayrecipesarebasicandneutralintaste.Mix-insgiveyoutheopportunitytorotatedifferentfoodsandtastesinaseasonalrhythm.Forexample,EverydayCreamedGrainCerealisverysimpleandprovidesthebuilding,groundingqualitiesofsweettaste,asdoesanygraindish.Indampweather,however,youcouldaddthedryqualityofastringenttastebymixinginraisins.Incoldweather,youcouldincreasethemoist,densequalitiesbyaddingdatesandateaspoonofghee,balancingthedensitywithablastofpungentgingerpowder.Usedthisway,theEverydayrecipesbecomeyourbaseline,andbecausetheyareversatile,youwon’tgetboredwithyourcooking.Onanothernote,mix-inscanspruceupasimpledishwithoutcreating

indigestiblefoodcombinations.Forexample,ifabowlofoatmealforbreakfastdoesn’tprovideenoughfuelforyoutomakeittolunchwithoutsnacking,youmightneedtoaddalittlesomethingextra,suchassomenutsorapoachedegg(butnotboth).Choosefromthemix-inslistedforeachseason,andnotewhenthedirectionssaytouseAorB(toavoidusingbothinthesamemeal).Simplemealswillsustainyoulongeryetstilldigestwell,providingclean-burningfuelstraightthroughtothenextmeal.

EverydayFoodGuideFOODSTOFAVORYEAR-ROUND

•Neutralfoodsandspices;cookedgrains,legumes,andvegetables.•Mostmealsservedwarm.•Greenvegetablesinseason:ifit’sgreenandit’sinseason,eatit.Kaleandcollardscanbeharvestedevenduringthewinterinsomeareas.

•Neutralfruits,freshandripe,suchasapplesandpears(cookedincoldweather).

•Mungbeansandwhitebasmatirice,themostdigestiblebeanandeasygraincombinationforanyseason.

•Sunflower,chia,hemp,sesame,andflaxseeds.•Gheeandcoconutoilforcookingandbaking.•Moderateamountsofneutralspices,suchasparsley,coriander,cumin,fennel,cinnamon,cardamom,gingerroot,andturmeric.

•Seavegetables,suchaskombuanddulse.•Freshhomemadealmondmilkandsoakedalmonds.•Freshyogurt,dilutedwithwater(lassi).

FOODSTOREDUCEYEAR-ROUND•Caffeine,especiallycoffee(andanycoffeeyoudrinkshouldbeorganic).

•Whitesugar.•Alcoholicbeverages.•Nightshades:rawtomatoes;eggplant;bellpeppers,especiallygreen;whitepotatoes.

•Garlicandonion(limittoonceortwiceaweek).•Coldfoodanddrink.•Fermentedfoods,especiallystore-boughtorold:pickledfruitsandvegetables,kombucha,agedcheeses,andkimchi.Usesparingly,ascondiments.

GeneralYear-RoundLifestyleGuidelinesThefollowingdinacharyaroutinesmaytakealittletimetoincorporateintoyourlife,andyoudon’thavetomakeallthesechangesrightaway.Asyoutrythem,onebyone,watchhowthesenewhabitsincreaseyourvibranceandproductivityinyourdailylife.Youwillfindthatsomeofthesehabitsaremoreimportantforyouthanothers,andit’smorehelpfultostickwiththesefewthantryingtodoitall.

•Scrapeyourtonguefirstthinginthemorning,beforedrinkingoreatinganything(seepage274).

•Rinsetheeyesafewtimeswithcoolwater(seepage276).•Insteadofmakingabeelineforthecoffeepot,beginthedaywiththeEasyMorningBeverage(seepage104),whichtakesjustaslittleifnotlesstimethanbrewingcoffeeorcaffeinatedtea.

•Oiltheskindailywithneutraloils,suchasalmond,sunflower,orsafflower(seepage278).

•Gettobedby10P.M.andwakeupnaturallywiththesun.•Reducescreentime(TV,smartphone,computer)uponwakingandafter9P.M.

•Exercisemoderately,mostdays,forthirtytoforty-fiveminutes.Exercisejusttothepointwhensweatbeginstoform,thencooldown.

•Walkoutsideinfreshaireveryday.•Avoiddrinkingwaterone-halfhourbeforemealsandwaitatleastonehouraftereatingtodrinkmorewater.

•Drinksixouncesofginger,tulsi,orfennelteawithoraftermeals.•Eatonlywhenhungry;reducesnacking.

EVERYDAYSTAPLESSHOPPINGLISTForsuggestionsonhowmuchtobuy,see“OrganizingtheEverydayPantryandSpiceRack”inchapter3(page55).Visitthe“Resources”sectionformailorderlinksandrecommendedfavorites(seepage306).

EVERYDAYSHOPPINGLIST

VEGETABLESBeetsCarrotsCollardsKaleParsley,freshSwisschard

FRUITSApples,inseasonLemonsPears,inseason

GRAINSWhitebasmatirice

BEANSMungbeans,greenMungbeans,splityellow

FATSAlmonds,rawButter,unsalted(tomakeghee)ChiaseedsCoconutoilFlaxoilFlaxseedsHempseedsOliveoilSunflowerseedsYogurt,fresh,wholemilk

SPICES

SPICESCardamompowderCinnamonpowderCorianderseedCuminseedFennelseedGingerpowderGingerrootPinksaltSeasaltTurmeric

EXTRASGingerteaHoney,raw(exceptinsummer,seepage121)Tonguescraper,copperorstainlesssteelTulsiteaVegetablebroth(whenhomemadeisn’tavailable,useboxedbroth,tamari,Braggliguidaminos,bouilloncubes,orBetterthanBouillon)

UnderstandingtheEverydayRecipesTheEverydayrecipesonthepagesthatfollowincludeboxesshowingseasonalsubstitutionsandadditions.Thesevariationswillintroducethefollowingqualitiestobalanceeachseason.

WHYBUYORGANIC?

ForYourBodyIngeneral,soft-skinnedfruitsandvegetables(likeberries,grapes,apples,peaches,andtomatoes)havethegreatestlikelihoodofcarryinghighlevelsofchemicalresidues,which

tomatoes)havethegreatestlikelihoodofcarryinghighlevelsofchemicalresidues,whichcan’tbewashedoff.Thesechemicalscanbuildupinyourbodyovertime,disturbingitsnaturalintelligenceandleadingtoaccumulationofama,theunderlyingcauseofalldisease.

ForEverybodyThechoicesyoumakewhenyoushophavefar-reachingconsequences.Supportingtheindustryoforganicfarmingensuresthatyourfoodwillbeproducedwithkindnessforthelandscape,foryourbody,andforthefarmersandtheircommunities.Ifyouarewaffling,getonboardwithbuyingorganic—justdoit.Allthemoneyyousaveoneatingoutwhenyoubegintopreparemoreofyourownfoodiswellspentonbuyingorganicfood!

OnaBudgetTheEnvironmentalWorkingGrouppublishesannuallistsofconventional(nonorganic)foodswiththehighestandlowestamountsofpesticideresidueafterwashing.Ifyourbudgetistightattimes,consulttheEWG’s“DirtyDozen”and“CleanFifteen”listsandchooseorganicwhenbuyingthefoodsonthefirstlist(see“Resources,”page306).

WHYMUNGBEANS?

Ayurvedagreatlyfavorsthemungbean.Theclassictextstellusthemungbeanislight,beneficialforallbodytypes,detoxifying,andeasilydigestible.Youcanusetheminthreevarieties:sprouted,splitwiththeskinsremoved,andwhole.Formoreaboutsproutingmungbeans,seeSproutedMungDalwithYogurt(page248).Imighteatmungdaltwoorthreetimesaweekinoneoftheseforms,choosingbetweengreen,yellow,creamy,orcrunchydishes.Checkthephotoglossary(page293)toseewhatmungbeanslooklikewholeandsplit.

everydaycreamedgraincereal

serves2

Withjustanimmersionhandblenderandsomealmondmilk,youcanturnplaingrainintoaspecial,nourishingbreakfast.Bychangingthegrainyouuseseasonally,youcanchangethequalitiesyoustartyourdaywith,yetstillenjoya

quick,hotbreakfast.Thisrecipeisagreatwaytouseupextracookedgrainfromanothermeal.ForinspirationcheckoutBerryBuck-UpCereal(page120)andCreamyCoconutBreakfastBarleywithPeaches(page163).

2cupscookedgrainofchoice

1cupalmondmilkorwater

2–3tbspdriedfruit(raisins,dates,driedcranberries)orseeds(sunflower,flax,hemp)2tspEverydaySweetSpiceMix

Inasmallsaucepan,combinethecookedgrain,milkorwater,driedfruit,ifusing,andspicemix.Coverandwarmthemixtureonmedium-lowheatfor5minutes.Whenitbeginstosteam,turnofftheheatanduseahandblendertocreamthecerealtotheconsistencyyouwant—eithersmoothorstillwithsomewholegrainstolookatandchewon.Donotoverblend,asthiswillgivethecerealagummytexture.Transfertoabreakfastbowlforserving.Ifaddingseedsinsteadoffruit,

sprinklethemontopasagarnish.Donotcookflaxorhempseeds,astheoilstheycontainareheatsensitive.

SEASONALCREAMEDGRAINCEREALS

TovaryyourEverydayCreamedGrainCerealbyseason,followthemethodabove,substitutingthefollowingseasonallyappropriateingredients:

everydaychiapudding

serves2

ChiaseedsdonotappearintraditionalAyurvedarecipes,buttheirbenefitsaremany.Ieatthemseveraltimesaweek.Chiaisamoistandgroundingfood,containinggoodfats,fiber,andalubricatingquality—acombinationtoremedysluggishdigestion.FromanAyurvedicperspective,thedeeplyhydratingactionofchiaseedsencourageslife-supportingojas(seepage31)andbalancesthedegenerativenatureofthedryqualitybykeepingtheinternalmembranesmoist—especiallyimportantinthedrytimesofyear.

2tbspchiaseeds

1cupalmondmilk

MIX-INS:Addoneormoreofthefollowingforflavor:

1–2tspmaplesyrup

1tspEverydaySweetSpiceMix

½tsppurevanillaextract

Soakthechiaseedsinalmondmilkfor5minutesormore.Puttheseeds,almondmilk,andmix-insinablendercarafeandblendonhighspeedfor2minutes.Thelongerandfasteryoublendthepudding,thelighterandsmootheritwillbe.Youcanuseahandblender,butthepuddingwillcomeoutlesssmoothandfluffy.Letthemixturestandforafewminutestothickenbeforeservinginbowls.SHAKEITUP:Youcanhalvetheamountofchiaseedstomakethislessofa

puddingandmorelikeathickshake.Youcanalsoshakethemixtureinajar,notusingablenderatall.Thiswillyieldathick,tapioca-stylepudding—andit’sveryconvenient.

SWEETSTEVIA

Thesteviaplant,nativetoSouthAmerica,hasintenselysweetleavesthatareboileddowntomakealiquidextract.Soldinthesupplementssectionofhealthfoodstores,steviaextractcanbeaddedtofoodanddrinkstomakethemtastesweeterwithoutincreasingcaloriesoraffectingbloodsugar.Abitofsteviacanhelptoreducetheuseofsugars,buttakecarenottooverdoitbyusingtoomuchorputtingitineverything.Ifoverused,stevialeavesabitteraftertasteandcaneasilyruinadish.Andifyourtastebudsbecome

leavesabitteraftertasteandcaneasilyruinadish.Andifyourtastebudsbecomeaccustomedtothatintensesweetness,youwillloseatasteforthesubtletyofthenaturallyoccurringsweetnessfoundinfruits,rootvegetables,andgrains.Irecommendjustthreetofourdropsofsteviaextractpercupofliquidinarecipe.

SEASONALCHIAPUDDINGS

Followthemethodaboveusingthefollowingingredientsandmix-instomakeseasonalchiapudding:

SeePumpkinChiaPudding(page222)formyfavoriteseasonalpuddingrecipe.

everydaykanjee

serves4

Kanjee,alsospelledkanji,means“gruel,”anditcanbepreparedusingdifferentlocalgrains,dependingontheregionofIndia.Kanjeeistheabsoluteall-the-timehealingfood.Traditionallyandtothisday,inAyurvedaclinicsandhospitals,practitionersnurseapatient’sailingdigestionbacktohealthbyfeedingherkanjeeofincreasingthicknessasshebeginstofeelbetter.IfindIcravekanjeethedayafteranindulgentmeal,andasimplebowlgetsmerightbackontrack.Ifyoueatthiscomfortfoodperiodically,youaregivingyourdigestionabreakandarelesseningthelikelihoodofexperiencingsignsandsymptomsofimbalance.Forshort-termfasting,strainthericegrainsoutanddrinkthekanjeewaterthroughouttheday.Foreverydaypurposes,Isuggesteatingkanjeeasaverysimplebreakfastor

lightdinner,choosingdifferentgrainsforeachseason,ifyoulike.

1cupbrownbasmatirice,wellrinsed

8cupswater

pincheachofsalt,turmeric,andgingerpowder

Inalargesaucepan,boilthewater,salt,andspicesonhighheat.Addthericetothepan.Allowthewatertocometoaboilagain,thenturndowntheheat.Coverthericeandsimmerfor1hour,untilthegrainsbegintosplit.Ladle2cupsofkanjeeintoeachbowlforserving.

Ladle2cupsofkanjeeintoeachbowlforserving.

SEASONALKANJEES

FollowtherecipeforEverydayKanjee,substitutingthefollowinggrainsforthericeandusingthesealternativespices:

everydayfrittata

serves4–6

Thisversionoftheclassicbaked-eggdishdoesnotcontaincheese,asinAyurvedamixedeggsanddairyproductsareconsideredtooheavytodigestwelltogether.Goatcheese,however,haslighterandwarmerqualitiesthancow’scheese,andI’veincludeditasanadditionforcoolweatherandforthosewhodigestcomplicatedfoodswell.Eggwhitescanbeusedinthisrecipeandareindicatedforthosewithacidstomachorwhenheavy,densequalitiespredominateinthebody.Forasmallerfrittata,halvetherecipe,cookitina6-to8-inchskillet,andreducethecookingtimebyasmuchashalf.

2cupsvegetables,choppedintobite-sizepieces(especiallyheartygreens,orchoosefromtheseasonalfillingsinthetablebelow)2tspghee

8eggs

½cupEverydayAlmondMilk(orvegetablebroth,ifpreferred)

½tspsalt

¼tspblackpepper

½tspturmericpowder

Putthevegetablesand1tbspwaterinafryingpan,covertightly,andsteamsautéatmediumheatfor7–10minutes,untiltender.Pouroffanyextrawaterthatmayremain—lesswaterinthevegetableswillhelpthefrittatacookfaster.Meltgheeinan8-to10-inchskilletonmediumheat.(Cast-ironskilletsare

greatforfrittatas.)Inabowl,beateggs,milkorbroth,salt,pepper,andturmericbrisklywithaforkfor1–2minutes.Pourtheeggmixtureintothehotskillet.Distributethesteamedvegetablesevenlyovertheeggmixtureandcookovermediumheatuntileggsarealmostset,about8–10minutes.Tocheck,cutasmallslitinthecenterofthefrittata;whenalmostsetasmallamountofuncookedeggwillrunintothecut.Coverandcookfor5–7minutesmore,oruntileggsarecompletelyset.Rightinthepan,cutintowedgesforservingorturnwholeontoaplatefor

presentation.ThisdishpairswellwithsteamedgreensorwithCleansingGreenSoup(seepage102).

EGGSANDAYURVEDA

Traditionally,eggsarecookedwithapincheachofturmericandblackpeppertohelpthebodydigesttheheavyeggyolk.Awarm,bakedeggdishispreferabletoacoldhard-boiledeggoraneggfriedinlotsofoil.Ingeneral,traditionalAyurvedaconsiderseggstoincreaseheatandencourageexcitability.Thus,theyarenotrecommendedfordailyconsumptionbut,rather,canbeeatenonetofourtimesaweek,dependingontheheatofyourinternalandexternalenvironments.(What’sthatmean?Read“UnderstandingInternalClimate,”page64.)

SEASONALFRITTATAS

CustomizetheEverydayFrittataforeachseasonwithanycombinationoftheseasonalvegetableslistedbelow.Notethatspinachandaruguladonotneedtobeprecooked.Simplystirchoppedgreensintotheeggmixturebeforepouringintotheskillet.

everydaycreamofanythingsoup

serves2

Cream-basedvegetablesoupsaremoist,grounding,soft,andsmooth.Thesequalitiesbalancetheerraticvibrationofabusyschedule.Asimplecreamysoup—preparedwithorwithouttraditionaldairyproducts—helpssupportyouthroughabigday.Ifyoufollowtheseasonalshoppinglistsinthisbook,youwillhaveafew

choicesof“cream”basesonhand.Learnthebasictechniquedescribedbelow,andinashorttime,youwillfindacoupleoffavoritestaplesthatwillkeepyouenjoyingyourowncooking.

4cupswaterorvegetablebroth

4cupsofchoppedkale,collardgreens,Swisschard,and/orcarrots

2tspEverydaySavorySpiceMixorEverydayDigestiveSalts

½tspturmericpowder

1-inchpiecefreshgingerroot,peeled

2tspghee

1cupalmondmilk

Inamediumsaucepanoverhighheat,bringthewaterorbrothtoaboil.Addthevegetables,spicemixorsalts,turmeric,andgingerroottothesaucepan,reduceheat,andsimmer,covered,forabout10minutes.Thelongeryouletitcook,thecreamieryoursoupwillbe;lesstimemeansyoursoupwillhaveathickertextureandyourvegetableswillbemorealdente.Freshgreens,likebabyspinach,takeonlyafewminutestowilt,whereasforhardervegetables,likeceleryandcarrots,I’drecommendthefull10-minutecookingtimeorevenlonger.Ifyoulikeyoursoupverycreamy,simmeryourgreensandthehardvegetables,likecarrots,anextra5minutes.Transferthevegetablesintheircookingliquidtoablendercarafe.Addthe

gheeandthealmondmilk—thelatterwillcoolthemixturedowntokeepyourblenderfromgettingtoohot.Blendonmediumtostart,thenhighuntilsmooth.Alternatively,useanimmersionhandblenderandprocessthesouprightinthesaucepan,alongwiththegheeandalmondmilk,untilsmooth.Thesoupshouldbewarmenoughtoserverightaway.Ladleinto2large

bowlsanddigin.ThissouppairswellwithEverydayDosaontheside.

SEASONALCREAMEDVEGETABLESOUPS

Followthemethodabove,substitutingwiththeseseasonalingredients:

Forsometastyalternatives,checkoutSurprisingCreamofBroccoliSoup(page215)andAsparagusandWhiteBeanSoup(page128).

everydaysteamedsaladbowl

serves2

I’dliketoseeeveryonegetinthehabitofeatingmorecookedfood.Foodthatiswarm,soft,andmoistiseasieronthegutthanrawfoodandverygroundingforthesystem.Thebusieryourdayis,thelessappropriatearaworcoldmealwillbeforyourbody—whatevertheweather.Inthisfoundationalrecipe,Isuggesteatingcolorfulpilesofsteamedvegetablesoverbowlsofgrainsorproteins,augmentedwithdressingsandsauces,allyear-round.Steamingvegetablesreducestheirvolume,makingiteasyforyoutogetamedicinalshareofveggies.Accentyoursteamedvegetableswithseasonalbeanpâtés,cookedgrains,

chutneys,asprinkleofMineralGomasio(page251),oranyofthesaucesandspreadablesfromtheseasonalchapters—thiswillbringvarietytoyourrotatingcastofseasonalvegetables(foraquicklist,seeappendix4,“SeasonalShoppingLists,”onpage290).Toastedsunflowerseedsworkwellanytimeofyear.Inaddition,inthe“SeasonalSteamedSalads”onpage90,Ihaveincludedspecificseasonalproteinstobulkupyoursteamedsaladandmakeitacompletemeal.

4leaveslacinatokale

6leavesrainbowSwisschard

2carrots

½cupchoppedredcabbage

½cupsproutedmungbeans(seepage248)2cupscookedbasmatirice,whiteorbrown

All-SeasonsSaladDressing

handfultoastedsunflowerseeds

Removethestemsfromthekaleandchardandchoptheleavesinto2-inchpieces.Placethegreensinalargefryingpanwith1tbspofwater.Tightlycoverthegreensandsteamsautéfor10minutes.Usingavegetablepeelerorjuliennepeeler,slicethecarrotsintoribbons.Add

tothesteamsauté,alongwiththechoppedcabbageandsproutedmungbeans.Steam5minutesmore.Removefromtheheatandleavethelidslightlyajar.Makebedsofricein2widebowlsorplatesbyspreading1cupofriceover

thebottomofeachbowl.Dividethesteamedvegetablesontopoftherice.PourhalfoftheAll-SeasonsSaladDressingovereachservingandsprinklewithtoastedsunflowerseeds.

ALL-SEASONSSALADDRESSING

½cupfreshlemonjuice

¼cupcold-pressedoliveoil

1tspEverydayDigestiveSaltsor1tspsaltplus1tspEverydaySavorySpiceMixdashofpepper

Shakealltheingredientstogetherinapint-sizejar.Keepsintherefrigeratorforupto5days.

SEASONALSTEAMEDSALADBOWLS

Followtheabovemethod,replacingthevegetables,proteins,anddressingsasshownintheseasonaltablebelow.Forthewintervariation,whichcallsfornuts,pleasenotethatnutscanbechoppedforsprinklingontoporservedwholeandcrunchy.

SEASONALFOODPYRAMID

Whatistheeasiestandbestwaytoknowwhichproduceisinseason(besidesshoppingatafarmers’market,whereallthefoodislocallygrownandfreshlyharvested)?Whenyouwalkintoagrocerystore,you’lloftenseeafewpyramidsoverflowingwithanabundanceoffruitsorvegetablesandonsale.Ifanitemisonsaleandonprominentdisplay,youknowitisplentifulrightnow.Shopthesalepyramidsforseasonalsuccess!

everydaydosa

makesabout12

Everyculturehasitscrepe,pancake,tortilla,orflatbread.Indiagivesusthegift

Everyculturehasitscrepe,pancake,tortilla,orflatbread.Indiagivesusthegiftofdosa,whichbearsmostresemblancetoFrance’screpe.Dosaistraditionallyservedwithaspicysoupandchutney.Thisflatbreadismostoftenmadewithpolishedorparboiledwhitericeandsplituraddal,whichisahulledpigeonpea.Thisrecipecallsforsplitmungdalandwhitebasmatirice;botharelightanddryinqualityyetgroundingandnourishingwhensoaked,cooked,andservedwarm.Adventurouscooksmayreplacethemungdalwithuraddal,whichishighlynutritiveandheavier,makingitagreatvariationforcoolerweather.UnliketheotherEverydayrecipes,whichfeatureseasonalvariations,thissimpledosarecipecanbeservedasayear-roundstaple.Asteaminghotdosapairswellwithbothsavoryandsweetdishes.Dosacan

beeatenwithghee(especiallyifyouneedtobalancethedryquality)andmaplesyrupinwinter,withNotellaHazelnutSpread(seepage140)tosatisfyaspringsweettooth,orwithsweetenedcoconutmilkinsummer.

NOTE:Thisreciperequiresovernightsoaking,soplanahead.

1cupwhitebasmatirice

1cupsplityellowmungbeans

1¼cupfreshwater

½tspsalt

½tspcorianderpowder(optional)

coconutoilforfrying

Usingalargemixingbowlandfinemeshsieve,washandstrainthericeandthe

Usingalargemixingbowlandfinemeshsieve,washandstrainthericeandthemungbeanstwiceoruntilthewaterrunsclear.Transferthericeandmungbeanstoa4-quartsaucepanormixingbowl.Coverthemixturewithfreshwaterandsoakforatleast6hoursorovernight.Afterthesoakingperiod,strainandrinsethericeandmungbeans.Next,grindthericeandmungbeans.Ifusingalargefoodprocessor,putall

thericeandbeansintheprocessorbowl,addthewater,salt,andcoriander,andgrindonhighfor5minutes.Ifusingablender,puthalfofthewaterandabouthalfofthericeandbeansintheblendercarafeandblendonhighfor1minute.Thengraduallyaddmoreofthericeandbeansuntilthemixturebecomeslikepancakebatter,blendingonhighforatleast3minutes.Ifyourblendergetshot,stop.Youmayhavetoprocesstherecipeintwobatches.Returnthebattertoabowlorsaucepan,coverwithatowel,andleaveit

somewherewarmtofermentfor8–12hoursorovernight.Ifyouliveinacoolclimate,puttingitontopofthefridgeorintheoven(don’tturniton)willwork.Fermentationwillmakethebatterriseinthebowl.Themorethedoughferments,thelighterandfluffierthedosa.Warmaceramicnonstickfryingpanovermediumheatanduse½tspcoconut

oilperdosa(oraspraycoconutoil)inthepan.Flickafewdropsofwateronthepan’ssurface;whenthewatersizzlesthepanisready.Cookthedosaasyouwouldapancake.Pour1/3cupofthedosabatterintothepan.Tiltandrotatethepantospreadthebatteroutevenly.Ifyourbatterisverythick,usethebackofalargespoontospreaditincirclesuntilthedosaisthin.Whenthedosabubblesandtheedgesstarttocomeawayfromthepan,check

toseethatthebottomisniceandbrown.It’sdone.Ifyoulikeyourdosacrisp,flipitandcookafewminutesmore.Eachdosatakesabout5minutes.Foratraditionalpairing,servewithasmallbowlofSouthIndianSambar

(page124)fordippingandperhapsasideofCilantroMintChutney(page192).YouwillfindEverydayDosagoeswellwithmanysoupsandsaucesinthisbook.

FAMILY-STYLEDOSA

Homemadedosaisarealtreattoshare.Youcanprepareafewandkeepthemstackedinawarmovenuntilyouhaveenoughtoserve.InIndianhouseholds,whoeveriscookingwillstayinthekitchenpreparingdosaandbringthemoutoneattimetothefamilyorguests.Thecookkeepsthemcoming,andinbetweenthefolksatthetablearerestingandsocializing.Themealgoesonuntileveryonehashadenoughofdosa.I’veseenthemanofthehouseeatsix!

everydaykichari

serves4–6

KichariisthebalancingstaplefoodofAyurveda.ServedregularlyatAyurvedaclinicsandcenters,thisisaneutral,light,andsoftfoodthatbothcleansesandnourishesthebody,withoutsupportingimbalanceofanykind.Infact,kichariisthoughttoremovetoxinsfromthesystem.Thiscomplete,one-potmealisamixtureofhulledmungbeansandrice,knowntobegentleonthedigestiveorgans,cookedwitharotatingcastofvegetablesandspices.Onceyougetthehangoftheformula,youcanexperimentwithseasonalvarietiesofbeansandgrains.Mostwoulddowelltoeatthisdishthreetofourtimesaweek;Ido,anditfeelsgreat.

6cupswater

1cupbasmatirice

½cupyellowsplitmungdal(ideally,soakedfor1hourormore)

1tbspEverydaySavorySpiceMix

pinchofasafetida(hing)powder(optional)

2cupsvegetables(choosefromtheEverydayShoppingListinappendix4,page290),coarselychoppedinto½-inchcubes,leafygreensalsocoarselychoppedintostrips½–1tspsalt

freshcilantroforgarnish

FORTHETEMPERING

1–2tbspghee

½tspcuminseed

½tspcorianderseed

½tspfennelseed(optional)

Inalargesaucepanboil5cupswateronhighheat.Settheother1cupasidetoaddduringcookingasneeded.Rinsethericeanddaltwiceoruntilwaterrunsclear.Addthemtotheboiling

water,alongwiththespicemixandoptionalhing,andkeeponhighheatuntiltheliquidboilsagain.Thenimmediatelyturntheheatdowntolow.Ifusinghardvegetableslikepotatoes,carrots,andsquash,addthe½-inchcubesnow.Partiallycoverthepanwiththelidajarandsimmerfor20minuteswithoutstirring.Checkafter20minutestoseeifitneedsmorewater.Ifthedalisnotsubmerged,itdoes.Pourtheadditionalcupofwaterontopanddonotstir.Ifusingquick-cookingvegetableslikegreens,greenbeans,andthelike,addthoseontoptosteamnow.Simmerpartiallycovered10minutesmore.Tomakethetempering,warmthegheeinasmallskilletonmediumheat.Add

thecumin,coriander,andoptionalfennelseedsandcookuntiltheseedspop,about2–3minutes.Removefromheatandpourintothekichari.Addsalt,stirwell,andletstand,covered,forafewminutes.Kicharishouldhaveasoupy,softconsistency;serveitinbowls,asyouwould

astew.Garnishwithfreshcilantro.

SEASONALKICHARIS

FollowtheEverydayKicharirecipeonpage94,substitutingtheseseasonalvariations:

EVERYDAYKICHARIRECIPENOTES

Keepitsimple:Seasonwithjustthespicemixandaddgheetoeachbowlforserving.Makeitspecial:Thelongeryoucookit,themorewonderfulittastes,andtheeasieritisto

digest.Youcouldsimmerthekichariforabout1hour.Inthiscase,simmerthericeandmungbeans,covered,forasmuchas40minutes.Thenaddthehardervegetablesforthelast20minutes,andsteamquick-cookingvegetablesontopforonlythelast10orsominutes.Checkinabouthalfwaythrough,becauseyoumayneedacuportwomoreofhotwatertokeepyourkicharisoft.Youcanalsomakekichariaheadinaslowcookerorricecooker,andyouwillhavefoodwhenyoucomehomefromwork.Veggietip:Themorefinelyyouchopyourvegetables,thefastertheywillcook.Half-inchcubesofahardwintervegetablecookin20–25minutes.Babyspinachorarugula,whichisnaturallyfine,canbestirredinwiththetemperingtowardtheend.

WHATAREFOODALLERGIES?

WhatweintheWestknowasfoodallergiesorsensitivities,Ayurvedaviewsasaresultofpoordigestionandelimination.Generally,weakagniand/orincompleteeliminationallowtoxicitytobuildupinthebody.Thisleadstoanallergicresponse,especiallytosticky,hard-to-digestfoods,likewheatanddairyproducts.Gunked-uporgansareunabletobreakdowncertainfoods,sothebodyrejectsthemortheyremainundigested,leadingtothecreationofama,moretoxicityinthebody.Anumberoffactors—whichdependverymuchontheindividual—haveanimpactonfood

allergiesandsensitivities.Impaireddigestivefirecanresultfrom:•notdigestingasubstancewell

•ingestingasubstancetoooften•takingintoogreataquantityatonetime•eatingatthewrongtimeofday•processing:modernprocessingandgeneticengineeringmaybecreating

substancesthatareunfamiliartothebodyandindigestible,sothebodyrejectsthem.

TheAyurvedicapproachtofoodallergiesandsensitivitiesbeginswithstrengtheningthedigestivefire.Kichariisjustthefoodtohelpareactivesystemrestandrecover.Tolearnhowtocareforyourdigestivefire,seechapter2,“ThePrinciplesofAyurvedicEating.”

everydaybasmatirice

BasmatiriceisastaplesidedishandthecenterofanyAyurvedicmealbecauseofitssweettasteandcoolingeffect.Ifindquick-cookingbasmatinicelyroundsoutacleansinggreensoupordal,andIeatitonceortwiceaweek.Basmatiriceisprizedforitsfragranceandlighttexture.Notehowfineandlongtheuncookedgrainsareandhow,inthefinalproduct,theyremaindelicateandlight.Whitebasmatiisconsideredeasytoassimilateandnourishingtoallbodytypes.Rinsingricewellremovesextrastarch,whilesoakingbeforecookingsoftensthegrainabit,ensuringalightanddigestibleEverydayBasmatiRice.

1cupwhitebasmatirice

2cupswater

¼tspghee

¼tspsalt

Usingafinemeshsieve,rinsethericeundercool,runningwater.Submergethesieve,riceandall,inabowlofcoolwater,allowingricetosoakfor30minutes.Drainthericeandrinseonelasttimeundercoolrunningwateruntilthewaterrunsclear.Addthericetoamedium-sizesaucepanwiththewater,theghee(whichkeeps

thepotfromboilingoverandbalancesthedryqualityofthegrain),andthesalt.Bringtoaboilovermediumhighheat.Cover,reduceheattolow,andsimmerfor17minutes.Donotdisturbthericewhileitcooks—nopeekingunderthelidorstirring!After17minutes,removeitfromheatandletitstandfor5minuteswiththelidon.

withthelidon.Removethelid,fluffwithafork,andserve.

WHITERICEORBROWN?

Thefibrousbranfromthehullisleftonbrownricesandremovedinwhiterices.InIndia,whenthetallshaftsofriceareharvested,farmershavetraditionallyputthemintheroadsothatpassingtrucksdriveoverthegrainandbreakoffthehusks.Thenutritiousbranremainsstucktothegrain,whichweknowasbrownrice.Whenthebranispeeledoff,thericeis“polished”orwhite.AlthoughWesternhealthmovementssuggestthatonlybrownriceisbeneficial,Ayurveda

considerswhitebasmati(notparboiledorshortgrain)riceeasiertodigestthanbrown,especiallywhenone’sdigestivefireisnotstrongenoughtodigestthehullwellorwhenonehasasensitiveorinflameddigestivetract,forwhichfibercanbetoorough.Traditionally,Ayurvedamakesmentionofmanyvarietiesoflocalgrains.Blackmillet,

calledragi,andredricearetwograinsIhaveenjoyedinsouthernIndia.WhiletheaveragepalateisusedtoeatingwhitericeinIndia,Iamseeingamovementtowardareturntowholegrainsforhealth,supportedbyAyurvedicwisdom.

everydaybeanpâté

serves4

Beansaregenerallydry,astringent,andlight.Thismakesthemagoodchoiceforencouragingweightlossandalleviatingwaterretention—butifyourbodyisonthedryside,addabitmoreoilandsalttoyourpâtés.InAyurvedacannedbeansareconsideredstale,buthome-cooked,pureedbeansaresmooth,soft,andeasytodigest,aswellasversatile.Eachseasonalbeanpâtécontainsabean,anoil,asalt,aspice,andsomethingwithzing.Beansaddproteintoanywrap(liketheCollardWrapswithRedLentilPâté,seepage253),anEverydaySteamedSaladBowl,orasimplegrain.

1cupcookedredlentils

½–1cupwater

1tspEverydaySavorySpiceMix

½tspredmiso

1tspoliveoil

1tspfreshlemonjuice

Placethecookedlentilsinalargemixingbowlandadd½cupwater,spicemix,

Placethecookedlentilsinalargemixingbowlandadd½cupwater,spicemix,miso,oliveoil,andlemonjuice.Dependinghowsmoothyouwouldlikeyourpâté,eithermashtheingredientstogetherwithaforkormixwithanelectrichandblenderuntilthetextureissmooth.Addtheremaining½cupwaterifneededtoachievedesiredconsistency.ServethispâtébesideanEverydaySteamedSaladBowl;inawrapmadewith

collards,nori,orEverydayDosa;orasadipforparboiledvegetablespearsorcrackers.

SEASONALBEANPÂTÉS

CreateseasonalbeanpâtésbyfollowingtheEverydaymethodonpage99,substitutingtheingredientsinthetablebelow.

Foranotherspinonthebeanpâté,seeSpicyBlackBeanHummus(page152)andCollardWrapswithRedLentilPâté(seepage253).

everydaycleansinggreensoup

serves2–4

EverydayCleansingGreenSoupisawarmalternativetocoldgreenjuice.Greenvegetablesalwayscontainastringentandbittertastes.Thesetwotastes,alongwithpungency,representthereducingqualitiesinAyurveda.Thissoupisindicatedanytimeyouneedabreakfromheavyfoods,wanttolosesomeweight,ordesirealiftforyourdigestionormood.EatingEverydayCleansingGreenSoupisagreathabit,andIhaveseenanumberofclientsfallinlovewiththissoup.

3cupsvegetablebroth

1tspturmericpowder

1-inchpiecefreshgingerroot

1cuppackedchoppedkale(about2smallleaves)

4cupspackedchoppedSwisschard(about4largeleaves)

1cuppackedparsleyleaves,nostems(about2bighandfuls)

2tspgheeorcoconutoilsaltandpeppertotaste

Ina2-quartsaucepan,combinethevegetablebrothandturmericpowderandbringtoaboilonhighheat.(Ifyouplantouseacarafeblender,reserve1cupofthebrothatroomtemperaturetoaddlater.)Peelandcoarselychopthegingerrootandaddtothepot.Addthechoppedkaleandchard.Coverandsimmeronmediumheatfor10minutes.Stirintheparsleyandoil.Removefromheat.Ifusinganimmersionhandblender,processinsaucepan

untilcompletelysmooth.Ifusingacarafeblender,transferliquidandvegetablestocarafeandaddthereservedcupofbrothtocoolthemixturedown.Putatowel

tocarafeandaddthereservedcupofbrothtocoolthemixturedown.Putatowelovertheblendertopandholditdownwithyourhand.Beginblendingonlow,graduallyincreasingthespeed,untilthesoupissmooth.Youmayneedtoblendintwobatches.Enjoythissouptoppedwithtoastedsunflowerseeds;alongsideEveryday

Dosaorsproutedgraintoastwithghee;or,inwarmweather,withhummusandryeorricecrackers.

SEASONALCLEANSINGGREENSOUPS

FollowtheEverydaymethodabove,usingtheseasonalingredientslistedinthistable.

easymorningbeverage

serves1

Asitsnameimplies,thiswarmdrinkisrecommendedfirstthinginthemorning.Lemonstimulatesacleansingflushbyencouragingbileproduction,whichwillgetthingsmoving!Ifinthemorningyouexperiencestickymucusinthethroat,usehoneyintherecipe,asitisknownforitsscrapingaction—itremovesanynighttimebuildupfromthemouthandthroat.Incoldweather,makeawinter

nighttimebuildupfromthemouthandthroat.Incoldweather,makeawinterwarmerbyboilingoneteaspoonofgratedgingerrootinthewaterbeforeaddinglemon.Ifyoudon’texperiencemucusorifyouhavetroublemoderatingsweettaste,youcanomitthehoney.

1¼cupswater

juiceof¼lemon

1tsphoney(optional)

Inasmallpotorkettle,bringthewatertoaboil.Removefromheatandpourboilingwaterintoalargemug.Toserve,stirinfresh-squeezedlemonjuiceandhoney,ifusing.

COFFEETALK

Whileweareonthetopicofmorningbeverages...whatdoesAyurvedasayaboutcoffee?Caffeineinanyformisastringent,andastringentequalsdrying.Youwillnoticeyouhave

adrymouthafterdrinkingcoffee,blacktea,andevengreentea.Coffeeisheating,sharp,light,slightlyoily,anddrying.Thisheavy-hittingcombocreatesa

hotanddryinternalenvironment.TheonetimeinmylifeIhavedeeplycravedcoffeewasontheislandofKaua‘i(which,incidentally,hasgreatcoffee).Afterafewdaysofabsolutelystillairandrain,thedrying,lightqualitiesofcoffeefeltlikeGod’sgift,astheybalancedtheweatherpattern’sinsistentlyheavy,moistqualities.Coffeeisstrongmedicine,though,andtherearemoresustainablewaystofindabalanceinyourbody.Ihaveseenclientshaveverygoodluckbyreducingcoffeeintakeslowly,onecuporhalf

acupatatime.Insomecasesasmallcupeachdayistolerableandworththejoiedevivreitbrings.Inothercases,Ihaveseenclientsabstainfromcoffeealtogetherbyreplacingthedark,bitter,roasted-beanbeveragewithroasteddandelionroot,aplantnativetoEuropeandtheAmericasandknowntobenefittheliver.Ioftenhearpeoplesaydrinkingcoffeeissimplyahabit,aritual,asiftheydonotevencareaboutthesubstanceitself.Trysubstitutingsomeroasteddandelionrootcoffeeforyourritual.Itcontainsthesamequalitiesasregularcoffee,withoutbeingsharpordry.Remember,itiswhencoffeebeginssneakinginmorethanonceadayortheonecupis

gaininginouncesthatyouneedtoreinitin.

everydaydigestivelassi

serves2

TheAyurvediclassiisquitedifferentfromthekindyoufindinIndianrestaurants.Arestaurantlassiisverythickandrich,madewithundilutedyogurt,oftenblendedwithiceandbananaormango.Thisisnotadigestivebeverage;it’sagut-bomb!Themedicinalwayofdrinkingculturedmilkistodiluteitwithwaterandtoskimoffsomeofthefat.Theweakerone’sdigestionis,themorefatoneshouldremove.Churningtheculturedmilkwithwaterintroduceslight,mobilequalitiestowholefatmilk,whichisotherwiseheavy,dense,andoily.

mobilequalitiestowholefatmilk,whichisotherwiseheavy,dense,andoily.Forthisrecipeyoucanuseyogurtorkefir,notthebuttermilksoldinstores.Traditionallassiisapostdigestiveprobiotic,whichsettlesthestomachandincreasesdigestionandabsorptionofnutrients.Lassiismoststronglyrecommendedafterthemiddaymeal.

1cupwater,roomtemperature

¼cuporganicwholemilkyogurt

dashofturmericpowder

dashofgingerpowder

Putthewaterina16-ounceglassjarandaddtheyogurtandspices.Churnthemixtureonhighspeedfor1minutewithanimmersionhandblender,untilitfoams.Someofthemilksolidswillgatherontopandsticktothesidesofthejar;theylooklikelittlebubbles.Whentheliquidsettles,skimoffthesolidswithaspoonanddiscard.Toserve,pourintotwo8-ounceglasses.

FRESH,WHOLEMILKYOGURT

Ayurvedarecommendseatingfreshyogurtordrinkingfreshkefir,asthelongeracultureddairyproducthasbeensitting,themoresouritssweettastebecomes.Ifyouarenotmakingitathome,trytobuyalocallymadeyogurtorkefir.Also,nonfatyogurtismoresourthanyogurtmadewithwholemilk,asitssweettasteisremovedalongwithitsfat.Choosingwholemilkyogurtandseparatingthefatsyourselfbychurning,asdescribedintherecipe,willyieldamorebeneficiallassithanusingnonfatyogurt.

SEASONALDIGESTIVELASSIS

Createseasonalvariationsbyfollowingthemethodabove,usingtheingredientsinthistable.

everydayalmondmilk

makes1quart

TheAyurvedicdietoftenincludesalmondsfortheirslightlycoolingandnutritiveaction,whichreachesallthetissuelayers.Almondsarealsothoughttoimprovetheskinandincreaseitslusterandbeauty.Apartfromsoakingtime,freshalmondmilktakesonlyafewminutestomake,anditoffersfarmorevitalitythanthekindyoubuyinabox.EverydayAlmondMilkisthebaseformanyofthesoupsandbakingrecipesinthisbook;youmightmakeupaquarteveryfewdaysandsavetheleftoveralmondmealforbaking.Thisrecipekeepswellfor3–5daysintherefrigerator,butIaminthehabitofmakingahalfbatcheveryotherday.Ittastessodeliciousfresh!

⅔cuprawalmonds

4cupswater,plusabout2cupsforsoaking

dashofsalt(optional)

Soakthealmondsfor6ormorehours(overnightworks)inenoughwatertocover,about2cups.Drainanddiscardthewaterandrinsethealmonds.Usingahandblenderoracarafeblender,processthemwith1cupofwateruntilsmooth.Addtheremaining3cupsofwater.Blendagainuntilsmoothandfoamy.

Addtheremaining3cupsofwater.Blendagainuntilsmoothandfoamy.Toserveoruseforrecipes,strainthemilkthroughafinesieveorcheesecloth

(straintwiceifyoulikeitverysmooth).Savetheresultingpulpforbakingorforthickeningblendedsoups.

SEASONALNUTMILKVARIATIONS

Milkmadefromsoakedalmondsisbeneficialinallseasons,butyoumightalsoenjoythefollowingseasonalmilkrecipes.FollowtheinstructionsforEverydayAlmondMilkabove,butnotethatwithdifferentingredientsthesoakingtimesmaychange,aswellaswhetheryouusethesoakingwaterinyourmilkordrainandrinsethenutsorseedsfirst.

everydayayurvedicspicemixesandsalts

Twosimplespicemixes,onesweetandonesavory,arefeaturedinmanyoftheEverydayrecipesandcancomeinquitehandyinyourothercookeryorascondiments.SteamedvegetablestoppedwithgheeandEverydaySavorySpice

condiments.SteamedvegetablestoppedwithgheeandEverydaySavorySpiceMixneednospecialsauce.CookedfruitsorcerealswithadashofEverydaySweetSpiceMixarereadytoenjoy.ThefamiliartasteofEverydayDigestiveSaltscanspruceupalmostanythingwithminimaleffort.Keepthesemixesinyourkitchentoenjoytheirneutral,beneficialqualitiesforyear-roundeatingandhealing.

EVERYDAYSAVORYSPICEMIX

makes¼cup

Thecombinationofturmeric,cumin,coriander,andfennelisatraditionallybalanceddigestiveformulaforkindlingagni,stimulatingliverfunction,andmoderatingthefireelement.YouwillnoticethismixtureisthebasisforalloftheseasonalspicemixesandisindeedthebasisformostAyurvedicsavories.Irecommendtastingthespicesindividuallyfirst,tobesureyoulikethem.Ifanyflavordoesnotagreewithyou,youmayreducetheamountofthatspiceandtailortherecipetoyourowntaste.(It’susuallythefennelthattakessomegettingusedto!)1tbspwholecorianderseed1tbspwholecuminseed

1½tspwholefennelseed

1tbspturmericpowder

Dryroastthewholespicesinafryingpanforafewminutes,justuntiltheyreleasetheirfragranceandyoucansmellthem.Letthemcoolcompletely.Inacoffeegrinderreservedforspicesor,alternatively,byhandwithamortarandpestle,grindtoauniformconsistency.Transfertoasmallmixingbowlandstirintheturmericpowder.Usingateaspoon,afunnel,orapostcardfoldedinhalftomakeaV-shaped

chute,pourintoashakerjarwithanairtightlidforstorage.

EVERYDAYSWEETSPICEMIX

makes¼cup

Amustforcoolmornings,thisspicemixistheonetoreachforwheneveryouwanttoaddorenhancethesweettaste,anditoffersawarmingqualitytoaiddigestion.ThereisnoharminusingtheEverydaySweetSpiceMixgenerously,astherecouldbewithsugarandothersweeteners.Infallandwinter,youcanturnmostgraindishesintoabreakfastwiththismix;useittoaddflavortocookedfruitsoraddittowarmmilktomakeaninstantspiceddrink.

2tbspcinnamonpowder

2tbspgingerpowder

1tbspcardamompowder

Mixthepowderedspicestogetherinaglassshakerjar.Useanytimeofyear.NOTE:InAyurvedaitisgenerallyrecommendedtogrindfresh,wholespices,

butthesethreearenotconvenienttogrindathome.Irecommendbuyingtheminpowderedform,insmallamountsfromthebulksectionatastorewithgoodturnovertoensurefreshness,orfromasupplierinthe“Resources”section(page306).

EVERYDAYDIGESTIVESALTS

makes½heapingcup

Salt,ginger,andlemonareknowntoincreasethedigestivefirebyencouragingthecorrectratiooffireandwaterinthestomach.Addingdigestivesaltstoyourmealsinsteadofplainsaltwillgetyourdigestivejuicesreallyflowing.Usesaltmoderatelyinthespring,whenthewaterelementaccumulates,andinsummer,whenthefireelementaccumulates,assaltpromotesbothwaterandfireinthebody.

1daintyorganiclemon(Meyerifyoucanfindone)

½tspfennelseeds(optional)

½cupseasaltorpinksalt

½tspgingerpowder

Preheatovento300degrees.Makelemonzestbygratingtheoutsideofthelemonwithafinegrater.Grindthefennelseeds,ifusing,asfineasyoucaninamortarandpestleor

spices-onlycoffeegrinder.Mix1tsplemonzest,thegroundfennelseeds,salt,andgingerpowder

togetherinabowlandspreadthemixtureoutonabakingsheet,makingsuretherearenoclumps.Bakeforabout15minutes,longenoughtodryoutthe

therearenoclumps.Bakeforabout15minutes,longenoughtodryoutthelemonzest.Ifthezestpieceslooktoolargetopassthroughashakertop,grindagainwithmortarandpestle.Coolcompletelyandtransfertoashakerjar.

everydayvegetablebroth

makes3½cups

Vegetablebrothcanbeenjoyedplainasabeveragewithameal,toreplaceameal,ortotideyouoverbetweenmeals.Usedasthebaseforsoupsandincookinggrainsandbeans,yourbrothenhancesnotonlyflavorbutalsonutrition.Youcankeepabagofwashedorganicvegetablescraps(likecelerytops,carrotpeels,andsweetpotatoskins)inthefreezerasyoucookandonceaweekboilthemwithherbsorgingerroottomakeyourownfreshbroth.Oryoucanstartfromscratch.

5cupsroughlychoppedvegetables(carrots,potatoes,leeks,kale,parsnips,fennel)and/orvegetableskins2tbspghee

1handfulfreshherbs,stemincluded(thyme,rosemary,oregano,sage,parsley)or2-inchpiecefreshgingerroot,washedandthicklysliced½tspsalt

pinchoffreshlygroundblackpepper

7cupswater

Inalarge,heavy-bottomedpot,sautéthevegetablesinthegheeovermediumheatuntiltheybegintosoften,about10minutes,stirringoccasionally.Addthefreshherbsorgingerroot,salt,blackpepper,andwaterandbringtoaboil.Reduceheattolow,partiallycover,andsimmer60minutes.Removefromheatandstrainthroughafinemeshmetalsieveintoaglassbowl,saucepan,orotherheatproofcontainer,pressingonthevegetableswiththebackofaspoontoextractasmuchflavorfulliquidaspossible.Allowbrothtocoolandthentransfertostoragejars.Refrigerateforupto1

week.Iffreezing,usewithin1month.

BROTHALTERNATIVES

Ifyouaren’tfindingthetimetomakeyourownbroth,youcantryusingaconcentratedvegetablepaste,suchasBetterthanBouillon;organicbouilloncubes;orboxedpremadebroth.Theidealistomakeyourown,ofcourse,andwhenIdon’thaveanyonhand,ItendtorelyontheflavorsoftheEverydayspicemixes,qualitysalt,andthevegetablesthemselvesinmyrecipes.Ifyoudobuybouilloncubesandyouaresensitivetowheat,lookforonesthatdon’tusewheatflourasabinder.

everydayghee

makes6ounces

Otherwiseknownasclarifiedbutter,oftenusedinFrenchcooking,gheeisconsideredtobethemostbeneficialcookingmediuminAyurvedaandthejewelinthecrownofAyurvedichealing.Thisoilhasthehighestheattolerance,islightenoughtodigesteasily,andpenetratesthebody’stissues,providingthenecessarynourishmentandunsaturatedfattothedeeptissuelayers.Thinkofgheeasacarrierthatbringsthegoodsdeepintothebody.Whenspicesaretemperedinghee,theirmedicinalqualitiesbecomeavailabletothesetissues.Itmustbeofamedicinalquality,andsoorganicbutterofthehighestqualitymustbethebaseforthisrecipe.Tomakegheeyouremovethesolidsfromthebutterbycookingitoverlow

heat.Asitcooks,thewaterwillbereleasedintheformoftinybubbles,andthesolidswillseparateout,tobestrainedanddiscarded.Thetrickisnottoletitburn,andsoyoumuststaypresentwiththebutterforthefull15minutesittakestoseparate.Watchasitchangesformandtakegreatprideineverybatchofgoldenyellow,spoonablecookingoilyoucreate.Gheemakingisaverysatisfyingandfunjobthatturnsyouintoakitchenhealer.Thisrecipemakesroughlya2-weeksupply.Onceyougetthehangofityou

candoubletherecipeandmakeitmonthly.

½lb(2sticks)organicunsaltedbutter

Place2sticksofbutterinasmallsaucepan.Meltthebutterovermediumheat,thenreducetheheattolow.Afterabout5minutesthebutterwillbegintoformawhitefrothonitssurface,andyouwillhearpoppingsoundsfromthemoistureevaporating.Continuetomonitortheghee;donotwalkawayormultitask.Noticewhenthepoppingsoundsbecomemoreintermittent,andthenit’stimetohover.Whenthesolidsonthebottomofthepanbegintoturngoldenbrown

hover.Whenthesolidsonthebottomofthepanbegintoturngoldenbrown(afterabout10–15minutes),removefromheat.Cooluntilit’sjustwarm,forabout15minutes.Strainthroughastraineror

cheeseclothintoasterilizedglassjar(anemptynutbutterjarworksnicely).Skimoffanylastbitsoffoamthatmightremain.EverydayGheedoesnotneedrefrigerationfor1monthorso;keepitonthe

counterwithalidon,andalwaysuseacleanutensilwhentakinggheefromthejar.Ifyouwanttokeepitlonger,Irecommendstoringitinthefridge,buttakeitouttosoftenwhenyoustartcooking.

Gheeisgreatusedinplaceofbutterinalmostallthings:spreadontoast,asacookingoilforeggs,stirredintograins.Itdoeshaveadifferentflavorand

texturethanbutterandsowillnotintegrateintofinickybakingrecipes,butyouwillcertainlyfinditinmybakedgoods!

CHAPTER6

SummerRecipes

Thegardenisfull,andthefarmers’marketisburstingwithlocalfruitsandvegetables.Yourbody’scravingsfortheheavyfatsandproteinsofwinterandthepungencyofspringnaturallysubside.Refreshingfoodsthatlightenthebodyandkeepthesystemcool,suchascilantro,cucumber,melon,andzucchini,willalleviatediscomfortfromthehot,sharp,oilyqualitiesofheatandhumidity.Thesummerrecipesharnessthebittertasteoffreshgreenstocooltheblood,theastringencyofseasonalfruitstotonethetissues,andmildlysweetfoodslikefennelandcoconuttobalancefireinthedigestivetract.

SummerDietandLifestyleOverview

TheElements:FireandwaterFeelsLike:Hot,humid,bright

QUALITIESTOINTRODUCE/REDUCEIntroduceCoolingNeutralizingSlow(relaxing)Dry

ReduceHeatingSharp,acidicSharp/quick(fast-paced,intense)Oily

POTENTIALSIGNSANDSYMPTOMSOFIMBALANCEAcidindigestionPuffinessRedskininflammationIrritability

Irritability

TASTESTOENJOY

BitterAstringentSweet

SummerFoodsGuideFavorfoodsthatarecooling,calming,andslightlydry.

FOODSTOFAVOR•Bitterandastringentvegetables,suchaszucchini,broccoli,leafygreens,celery,greenbeans,andfennelroot•Sweet,notsour,dairyproducts,suchasmilkandghee•Light,neutralgrains,suchasquinoa,whitebasmatirice,andbarley•Sweet,neutralfruits,suchasgrapes,pomegranates,stonefruits,melons,andlimes•Coolandlightproteins,suchasmungbeans,tofu,and(fornonvegetarians)leanwhitemeatsandfish•Coconutsandcoconutproducts:water,milk,meat,andsugar•Coolingspicesandherbs,suchasfennelseed,coriander,cilantro,cardamom,mint,andturmeric;aloejuiceFOODSTOREDUCE

•Spicyfoods•Coffee•Vinegarandotherferments(usebalsamicvinegarinmoderation)•Alcohol(spiritsandredwinearethemostaggravating)•Saltyfoods

•Rawtomatoes•Rawonion•Redmeatandeggyolks•Orangejuice•Sourdairyproducts,suchaspackagedyogurtandhardcheeses•Heatingfoods,suchaschilies,sourtomatoes,andhoney•AnythingfriedorexcessivelyoilySUMMERLIFESTYLEGUIDELINES

•Usecoconutoilforabhyangamassage(unlessyourbodyrunscold,eveninwarmweather).Youmayaddrelaxingscentssuchasjasmine,lavender,androseessentialoils.Oilmassagecanbepracticedmorningoreveningtocooldown.

•Practicemoderationinchoosingactivitiesandavoidoverscheduling

yourself.•Engageinnoncompetitiveexercise,likeswimming,moderateyoga,andwalking.

•Takecoolbathsandshowers.•Stayoutofthemiddaysun,butdoenjoytimeinnature.Spendtimeoutsidewhenthesunislowerintheskyortrymoonbathinginsteadofsunbathing.

•Drinkroomtemperatureorcoolwater,notcoldoricewater.

SUMMERSHOPPINGLIST

VEGETABLESBeetsCornCucumbersFennelLettuceSummersquashesZucchiniHerbs(parsley,cilantro,thyme,basil,mint,dill)

FRUITSApplesBerriesDatesMelonsPeachesPlums

GRAINSBarleyQuinoa

BEANSChickpeasWhitebeans

FATSAvocadosCoconut,shreddedCoconutmilkCoconutoilGoatcheeseYogurt,homemadeorfarm-fresh

Yogurt,homemadeorfarm-fresh

SPICESCardamomCorianderFennelTurmeric

EXTRASChickpeaflourCoconutwaterHempproteinRosewater

thebeetqueen

serves2

Sweetandbright!Thisrecipeproducesatoweringbeverage;youmaychoosetoshareitorpourhalfintoajartobringtowork.Itisgreataftermorningexerciseortotideyouoverwhilecooking.TheBeetQueenisknownforclearingsluggishbowels.UseaGrannySmithapplewheninseason.

1tbspchiaseeds(optional)

1apple,coredandcutintoquarters

½beet,peeledandcoarselychopped

2–3kaleorSwisschardleavesorhandfulofbabyspinach

juiceof¼lemon

1cupwaterorcoconutwater

handfulofparsleyleaves(nostems)

Soakthechiaseeds,ifusing,inasmallbowlofwaterfor5minutes.Usingacarafeblender,puttheapplechunksinthecarafefirst,followedbythebeet,lemonjuice,leafygreens(excepttheparsley),andoptionalchiaseeds.Addwaterorcoconutwater.Pulsealltheingredientsintheblenderfor30seconds,thenprocessonhigh,addingtheparsleyleavesthroughthetopastheblenderisrunning.Youmayneedtostoptheblenderandstirthesolidsaroundafewtimes.Blenduntilsmooth.Thechiaseedsactasathickener,soifyouwantyourBeetQueentohavea

juicelikeconsistency,addmorewateroromitthechiaseeds.Pourinto2glassestoserveorsavehalfinaglassjar.

creamycoconutbreakfastbarleywithpeachesserves2

Thismealissweet,chewy,andsatisfying—itwillstickwithyouandnourishyouallmorning.Barleyremovesexcesswaterfromthesystemandisagoodchoiceifsummerhumidityismakingyoufeelpuffy.

½cuppearledbarley

2½cupswater

1peach,pittedandsliced

2tspcoconutoil

1–2pinchesofcardamom

½cupcoconutmilk

1tbspcoconutsugar(optional)

Rinsethebarleyinafinemeshsieve.Addittoasmallpotwiththewaterandcook,lidslightlyajar,for25minutesoruntilwaterisabsorbedandbarleyissoft.Whilethebarleyiscooking,heatthecoconutoilinasmall,heavy-bottomed

panoverlowheat.Putthepeachslicesinthecoconutoil,sprinklewithapinchortwoofcardamom,andsautéuntiltheedgesbegintobrownslightly.Addtothecookedbarley,thecoconutmilk,optionalcoconutsugar,and

enoughwatertomakeitblendablewithyourimmersionhandblender.(Ifyouareusingacarafeblender,keepthelidslightlyajartoletsteamoutwhileblending.)Processuntilsmoothandcreamy.Toserve,pourthecerealinto2bowlsandtopwithsautéedpeaches.

RECIPESFORPEACHSEASON

Peachseasonisnotoriouslyshort,sowhenit’satitsheight,makethemostofit!

PeachButterIfyouhavebruisedormealypeaches,substitutethemforapplesintheGingeredAppleButterrecipe(page230)andwastenothing!ServePeachButterontopoftheCreamyCoconutBreakfastBarleyinsteadofthesautéedpeachslices.

GheeFriedPeacheswithBlueberriesFollowtheGheeFriedApplesrecipe(page239),replacingtheappleswithpeaches,andstirinasmallhandfulofblueberriesforadelicious,perfectlysummerytreat.

hempproteinsquares

makes6

Hempisabalancedvegetariansourceofprotein,witheasy-to-digestfatsandanuttyflavor.Plantproteinisimportantforthosewhoarephysicallyactivethistimeofyear.Thisno-bakerecipehelpsyoukeepyourcoolbydeliveringcoconut,cardamom,andsweettastewithoutyourhavingtoturnonthestove.

Thesedon’tdowellleftoutintheheat,sokeepthemcoolintherefrigeratororinaninsulatedlunchbagtoeatsoonerratherthanlater.Wraptheminwaxpaperwhentuckinginyourbagforasnack.

¼cuphempproteinpowder

½cupalmondorsunflowerbutter

¼cupunsweetenedshreddedcoconut

1tbspplus1tspcoconutoil

¼cuppittedMedjooldates(4–5dates)

¼cupdriedapricots(about6)

⅛tspcardamompowder

Inafoodprocessorcarafe,mixtogetheralltheingredientsexcept1tspofthecoconutoil.Runtheprocessoruntilthemixtureformsaballinthecarafe.Ifitdoesn’tformaball,addtheremainingcoconutoilandcontinuetoprocessuntilitdoes.Pressthemixtureintoashallow8x8-inchbakingdishorsquare,liddedstoragecontainerandrefrigerateuntilhard.Toserve,cutinto6squares.NOTE:Don’thaveafoodprocessor?Inalargemixingbowl,combinethe

hempprotein,cardamom,almondbutter,1tbspmeltedcoconutoil,and1tbspmaplesyruptogetherwithaforkuntilwellblended.Refrigerateasabove.

HEMPPROTEIN

Hempproteinissimplygroundhempseed,whichretainsitsfiberandomegafats.Unlikesomeproteinpowders,inwhichawholefoodhasbeenseparatedintodifferentparts,hempproteinremainsawholefood.Thebodyismorelikelytorecognize,metabolize,andassimilateawholefoodthanonethathasbeenseparated.

lemonricepicnicwithbeetrootpalyaand

cucumberraitaEachoftheserecipescanstandonitsown,butshouldyouhaveoccasiontoprovideaspecialpicnicforfriendsandfamily,thethreedishesmakeupaclassicsouthIndianmeal.IhavelearnedhowtocookthesedishesbyobservinghouseholderswhowerekindenoughtoteachmeandAyurvediccooksaswell,tonotethedifferencesbetweeneverydaycookingandmedicinalcooking.HereIfusethetwo:Ihavechangedtherecipesslightly,inlinewithAyurvedicsensitivities,butthedishesarestillquiteauthenticandbringthetastesof

Ayurveda’srootstoyourkitchen.Itgivesmehappinesstosharethisfeastwithyou.

LEMONRICE

serves2

Whenyoudon’twanttoheatupyourkitchenonahotsummerday,mixupthisricemealusingleftoverriceandjustafewminutesofstovetopcookingtime.

1cuprawbasmatirice

1tbspcoconutoil

½tspmustardseeds

1tbsppeanuts

2tbspcashews

¼tsphing(asafetida)

½tspturmericpowder

½-inchpiecefreshgingerroot,grated

2–3redchilies,dried

juiceof1smallor½largelemon

1handfulcilantroleaves,roughlychopped

seasalttotaste

Inalargesaucepan,combinethebasmatiricewith2cupsboilingwaterandcookatlowheat,covered,for10–15minutesoruntilwaterisabsorbed.Allowtocool,sothegrainsstayseparate.Leftoverriceworkswellalso.Heatoilovermediumheatinaheavy-bottomedskillet.Addmustardseeds

untiltheybegintosplutterandpop,thenaddpeanuts,cashews,hing,turmericpowder,gratedginger,andchilies.Sautéforafewminutes,justuntilpeanutsandcashewsbegintobrown.Removefromheat.Putthecooledriceintoalargeservingbowl.Addlemonjuice,cilantro,spiced

nutmixture,andsalttothericeandmixslowlywithyourhandssoasnottobreakthericegrains.Serveatroomtemperature,alongsideBeetrootPalyaandadollopof

CucumberMintRaita,orpackitinyourtiffin(theIndianstainlesssteelcontainerwithalatchingtop)forapicniclunch.

BEETROOTPALYA

serves2

PalyaistheKannadawordusedinthestateofMaharashtraforvegetablesfriedwithspices,thougheveryregioninsouthIndiahasitsownnameforthisdish.Thisversatilerecipeoftenfeaturesshreddedordicedcabbage,carrots,greenbeans,orokra.Frequentlyitalsoincludesonionanduraddal,butthisAyurvedicversionomitsthosefoodsandusesonlythetraditionalmustardseedandshreddedcoconut.Onceyougetthehangofthisrecipe,startexperimentingwithanyvegetableyouhaveonhand.Theamountofwaterwillvarybyvegetable,sostartwithlessthanthe½cupinthisrecipeandaddafewouncesmoreduringcooking,asneeded.

1tbspcoconutoil

1tspmustardseeds

pinchasafetida(hing)powder(optional)

2cupspeeled,finelydicedbeets

½cupshreddedcoconut

¼tspcinnamon

1tsp.salt

½cupwater

Warmthecoconutoilinalargefryingpanovermediumheat.Addthemustardseedsandasafetidapowder,ifusing,andfryintheoilfor2–3minutes.Coverthepanwithalidsotheseedsdon’tescapewhentheypop.Addthedicedbeetsandshreddedcoconutandfryforafewsecondsmore,stirringtodistributetheoilandspicesthroughout.Addthecinnamonandsalt,thenthewater.Stir,cover,turntheheatdowntolow,andsimmerfor10minutes.ServealongsideLemonRice.

CUCUMBERMINTRAITA

serves4

OftentheraitafoundinIndianrestaurantscontainsrawonion,apungentfoodtobemoderatedinsummer.Thisversionisgentleronthesystemandactsasadigestiveaid.Shouldyoudesiremoreexcitingflavors,afewspicevariationsarelisted.It’sbestmadefreshsothecucumberiscrisp.

1largeor2smallcucumbers

¼tspsalt

¼tsppepper

1cuporganicwholemilkyogurt

¼tspcoriander,fennel,orcuminpowder(optional)

mintsprigsforgarnish(optional)

Peelthecucumberwithavegetablepeeler,leavingafewstripsofskinforcolor.Cutitinhalflengthwise.Scrapeoutanddiscardtheseeds.Gratethecucumberhalveswithalargeboxgrater.Inamedium-sizedbowl,mixthegratedcucumber,groundspiceifusing,salt,andpepperintotheyogurtuntilwellblended.Garnishwithsprigsofmintontop,ifyoulike.Serveraitabesidegrainsandvegetablesorpackitinitsowncontainerforthe

LemonRicePicnic.

onlyzucchinisoupwithavocadoandcucumbersaladserves2

OnlyZucchiniSoupwillamazeyouwithitscreaminess.Zucchinihasastringentandbitterqualities,whichbenefitthebodygreatlyinsummer.Thissoup-and-saladcombocomestogetherquicklyandoffersyoulotsoffreshvegetables.

ONLYZUCCHINISOUP

2mediumzucchiniorsummersquash

1tspghee

1cupwater

¼tspsalt

Cutthezucchinioryellowsquashinhalflengthwise,theninto½-inch-thickhalf

Cutthezucchinioryellowsquashinhalflengthwise,theninto½-inch-thickhalfmoons.Inamedium-sizesaucepan,frythezucchiniorsquashinthegheeovermediumheatuntiltender,5–7minutes.Addwaterandsalt.Cookonmediumheatuntilwarm.Removefromheat.Withanimmersionhandblender,processuntilsmooth.

AVOCADOANDCUCUMBERSALAD

1mediumcucumber

1avocado

½tspSummerSpiceMix

pinchofsalt

¼lime

Peelthecucumber,leavingafewlongstripesofskinonfortextureandcolor.Cutinhalflengthwise,scrapeouttheseedswithateaspoon,andchopthefleshintocubes.Halvetheavocadolengthwiseandtwisttoseparatethehalves.Refrigeratethe

halfwiththeseedstillinitinanairtightcontainer.Cuttheotherhalfintocubesandscoopthemoutofthepeelwithalargespoon.Inasmallbowl,combinethecucumberandavocadocubes.Sprinklewith

spicemixandsalt,squeezethelimeoverthem,andmixalltogether.ServeimmediatelyalongsideOnlyZucchiniSoup.

ayur-cornchowderwitheasychanadosaserves2

Unlikeitsnamesake,usuallymadewithmilkandflour,thischowderissweetandlighttobalancetheoilyfeelingofhumidweather.RoundoutyourmealwithEasyChanaDosafordipping.Omittheredpepperifyouarepronetoahotinternalenvironment.

internalenvironment.

AYUR-CORNCHOWDER

2–3earscorn

½cupyellowsummersquash

2cupsunsweetenedricemilk

1tspghee

½tspSummerSpiceMix

2tspfinelydicedredbellpepper(optional)

saltandpeppertotaste

choppedcilantroforgarnish

Inasteamingbasketinalargecoveredpot,steam2–3earsofcornfor10minutes.Removetheearsfromtheheat,coolabit,thenremovethekernelsbyslidingaknifedownthesidesoftheears.You’llgetabout1cup,dependingonthesizeoftheears.Usethelargepottoboilthesummersquashinthericemilkfor10minutes.Addtheghee,½cupofthecorn,andthespicemixtothesquashandricemilk

inthesaucepan.Withanimmersionhandblender,processuntilsmooth.Nowstirintheremaining½cupcornandthedicedbellpepper,ifusing,andheatfor10minutesmore.Addsaltandpeppertotasteandservein2bowls,garnishingwithchopped

cilantro.

EASYCHANADOSA

makes4–5

Chanameans“chickpea,”andthisrecipecallsforchickpea(orgarbanzobean)flour,averydenseandgluten-freeflourthatresultsfromsimplygrindingthewholebean.Inadamporhumidseason,chickpeaflourisbalancingforitsdryqualityandeasytouse.Thesedosaspackalotofprotein,andyoumayfindthatjustonedosawilldoatameal.TheyalsopairwellwithCilantroMintChutney(seepage192)atanymeal,evenbreakfast.Tokeepitreallysimple,omitthegratedzucchini—andtheywillcookfaster.

½tspsalt

1cupchickpeaflour

¾cupwater

1cupgratedzucchini

4–5tbspchoppedfreshcilantro

gheeforcooking

Inasmallmixingbowl,mixthesaltwiththeflour.Slowlyblendthewaterintotheflouruntilthemixturehastheconsistencyofpancakebatter.Stirinthegratedzucchini.Warmalargeceramicnonstickskilletovermedium-highheat.Flickafew

dropsofwateronthepan—whenitsizzlesthepanisready.Pour1/3cupofthedosabatterintothepan,slightlytiltthepan,andspreadthebatterincircleswiththebackofalargespoonuntilthedosaisthin,about7inchesround.Sprinkle1tbspoffreshcilantroevenlyoverthebatter.Whenitbeginstolookdryontop,drizzle½tspofgheeoverthedosa,thenchecktoseethatthebottomisbrowning.Flipitafewtimesandcookuntilbothsidesarebrown.Eachdosatakesabout5minutestocook.

NOTE:ThisfryingtechniqueismuchliketheoneintheEverydayDosarecipe,butitwillstillrequireabitofpractice.Aceramicnonstickpanmakesthisdisheasiertoexecute,butyoumaybotchthefirstdosabeforeyougettheheatright.Onceyouarefamiliarwiththetemperamentofyourpanandyourburner,yourdosatechniquewillgel.

mahaquinoasalad

serves3–4

Youmighthappilyeatthissaladallthetimeasyourmainsummermeal—hencethewordmahainthename,meaning“great.”Quinoaishighinplantproteinandisonthelightanddryside.Ifyouhavefreshherbs,thesecanbestirredinattheendbeforeserving.ParsleyandcilantroaremyfavoritesintheMahaQuinoaSalad.

FORTHEQUINOA2cupswater

1cupwhitequinoa(orwhitewithalittleredmixedinforcolor)2cupsmixedsummervegetables(zucchini,carrots,bokchoy,greenbeans,and/orsugarsnappeas),coarselychoppedchoppedfreshparsleyforgarnish

MAKETHEQUINOA:Inamediumsaucepan,bring2cupsofwatertoaboil.Addquinoaandsimmercoveredonlowheatfor10minutes.Addchoppedvegetablesontopofthecookingquinoa,covertosteam,andcook10minutesmore.Removethepanfromtheheat,fluffthequinoaandvegetablestogetherwithafork,andleaveuncovereduntilcool.

FORTHEDRESSING1largeor2smalllemons

3tbspoliveorhempoil

1tspsalt1tspSummerSpiceMix

MAKETHEDRESSING:Juicethelemonsintoasmallmixingbowl.Whiskintheoliveorhempoil,salt,andspicemixuntilwellblendedorshaketogetherinan8-ouncejar.Pourthedressingoverthequinoawhenfullycooledandmixtogetherwitha

fork.Serveasastand-aloneentrée,garnishedwithchoppedfreshparsley,orwitha

sideofHerbedHummus(page190).

VARIATION:QUINOATABOULI

Cookthequinoaasintherecipe,omitthemixedvegetablesandspicemix,stirin½–1cupofchoppedfreshparsleyand6halvedcherrytomatoesafterthequinoacools,andyou’vegotQuinoaTabouli.

detoxdalsoup

serves4–6

Thisdalisthinnerandlighterthanthecool-weatherversion,WarmingTomato

Dal,onpage241;itcontainscoolingspices,summervegetables,andagoodhitoflimeforarefreshing,satisfyingmeal.Itwillcookupquicklytominimizestovetoptimeonahotday.DetoxDalSouphelpsthebodygetridofama,unwantedtoxins.Toenjoyitinotherseasons,simplyswapouttheseasonalspicemixandaddaseasonallyappropriatevegetable.

1cupyellowsplitmungbeans

6cupswater

1tspturmericpowder

1tspcorianderpowder

1tspSummerSpiceMix

2smallzucchini

½tspsalt(optional)

2tspcoconutoil

1tspcuminseeds

smallhandfulfreshcurryleaf

juiceof½lime

2tbspchoppedcilantroforgarnish(optional)

Inalargesaucepan,heat4cupsofthewateroverhighheatuntilitboils.Whilethewaterisheating,rinsethesplitmungbeansincoolwateruntilthewaterrunsclear.Addthemungbeans,turmericpowder,corianderpowder,andspicemixtothesaucepan.Turnheatdowntolow,coverwiththelidslightlyajar,andsimmerfor20minutes.Cutthezucchinilengthwise,thenintohalfmoons.Addthezucchinitothepot

andbringthewatertoaboilagain.Addtheremaining2cupsofwaterandsalt,partiallycoveragain.Noneedtostir.Simmerforanother10minutes.Inasmallfryingpan,heatthecoconutoilovermediumheat,addcuminseeds

andcurryleaf,andsautéuntilyoucansmellthespices,just2–3minutes.Addthetemperedspicestothedalforthelast5minutesofthecookingtime.Removefromheatandstirinthelimejuice.Serveinbowlswithatoppingofthefreshcilantroorwithalimewedge,

perhapsasideofToastedNori(page251).NOTE:Ifyourdalisnotascreamyasyouwouldlike,softenthebeansby

blendingthehotdalwithanimmersionhandblenderoranold-fashionedeggbeaterforjust5–10secondsbeforeyouaddthevegetables.

CURRYLEAF

CurryleafisastapleinmanysouthIndiandishes.Curryleafisknowntosupporttheliver,balancebloodsugar,andhelpthedigestivesystemcleanoutunwantedparticles.Indiangroceriesoftenhavefreshcurryleaf,andyoucanfreezetheleavesifyoubuymorethanyoucanuseimmediately.Ifyouliveinawarmclimate,Irecommendgrowingcurryleafyourself.

steamedzucchininoodleswithyogurtdillsauceserves2

Zucchininoodlesarefuntomakeandquickwhenyouuseajuliennepeeler,foundatmanykitchenstores.Thisrecipegivesyouagreatwaytoeatupthoseabundantzucchinisfromthesummergardenandtobenefitfromtheircoolingnature.Subinajuliennedcarrotoryellowsquashforbeauty.ThenoodlesalsogogreatwithWhippedTahiniSauce,accompaniedbyCilantroMintChutneyorinaNoodleBowl(seepages205,192,250).

FORTHENOODLES1cupwater

2smallormedium-sizezucchini

MAKETHENOODLES:Pourwaterintoamediumsaucepanwithsteamerbasket.Bringtoaboil.Drawthejuliennepeelerdownthezucchinislengthwisetoformnoodles.Pile

thenoodlesintothesteamerbasket,cover,andsteamfor3–4minutes.Thenoodlesshouldbealdente.Drainintoacolanderimmediately.

FORTHESAUCE¼cupchoppedfreshdill

1cuporganicwholemilkyogurt

1tbspfreshlemonjuice

½tspturmericpowder

½tspsaltfreshlygroundpeppertotaste

MAKETHESAUCE:Inasmallmixingbowl,whiskalltheingredientstogetherwithaforkuntilwellblended.Toserve,dividethewarmnoodlesinto2bowlsandpourtheyogurtsauce

overeachserving.

overeachserving.

FINDINGFRESHYOGURT

Itisimportanttobuyfreshyogurtwhenitisavailable—farmers’marketsoftenhavelocallymadeyogurtforsale—orlearntomakeyourownathome.Thelongeryogurtsits,themoreitferments,makingtheyogurtsour.Sourtasteissharpinqualityandheatingforthebody,whichisnotwhatwearegoingforinthesummer.Packagedyogurtisneverasbalancingforthesystemasfresh,wholemilkyogurt,whichismoresweetintaste.

freshfennelanddillsoup

serves2

Fennelhasthecooling,soothingpropertiestobalancethesometimesintensequalitiesofsummerweather.Whipupthissimplevegetablesoupforaneasysupperthatwillhelpyourelax.

1fennelbulb

1tspghee

2largekaleorSwisschardleaves

3cupswater

1tspsalt

½cupcookedwhiteorgarbanzobeansorrawmungbeansprouts1tbspfinelychoppedfreshdill(ordried)

Chopthefennelbulbintothinslices,asyouwouldanonion.Inamediumsaucepansautétheslicesingheeforabout5minutes.Cutthekaleorchardleavesintothinstripsandstirin.Addthewater,salt,andbeans.(Ifyouareusingdrieddill,additinaswell.)Simmerfor20minutescovered.Removefromheatandstirinthefreshdill.ServethissoupbyitselfforasimplesupperorwithanEasyChanaDosaon

thesideifyouareveryhungry.

kate’sonlysalad

serves2

Idon’tofteneatraw,coldsaladanymore.AsIlearnedthatmybodydigestedwarm,cookedfoodbetter,saladnolongerappealedtome.Intheheatofsummer,however,thisshavedfennelsaladwithchèvreremainsafavorite;it’scolorful,cool,andsweet.Allofthesecharacteristicsbalancetheirritabilitythathotweathermaycauseinthebody.Theastringent,bitterqualitiesofcranberriesbalancehumiditybyreducingthewaterinyoursystem,whilefennelbalancesheatwiththecoolingeffectofitssweetlicoricetaste.

1fennelbulb

1headromaineorredleaflettuce,chopped,or½lbmesclungreens2tbspolive,sunflower,orgrapeseedoil

2tbspfinebalsamicvinegar

¼cupchèvre

¼cupchoppedalmondsortoastedsunflowerseeds

¼cupdriedcranberries

Cutthewoodytopsoffthefennelbulb(youcansavethemforflavoringsoupsorbroth).Cutthefennelbulbintothinsliverswithasharpknife.Inalargesaladbowl,tossthesliveredfennelwiththegreens.Divideintotwowidebowls.Drizzle1tbspoiland1tbspvinegarovereachbowlofgreens.Withafork,crumble2tbspofthechèvreintoeachbowl.Ifitistoosofttocrumble,putthechèvreinthefreezerforafewminutes.Toserve,sprinklethealmondsorsunflowerseedsandcranberriesontopof

eachsalad.OPTIONALSERVINGNOTES:Topwithgratedbeetforaddedcolor.Whenbeet

greensareavailable,Isteamthemandenjoythemwithchévre,almonds,andcranberries.

BALSAMICVINEGAR

You’llknowlow-qualitybalsamicvinegarbecauseitcomesinabigjugandcostsalotlessthanhigh-qualitybalsamic—butitalsohasahigheracidcontent,whichisnotadvisedformostinthehotmonths.Finebalsamicvinegarhasbeenreduced,aslowcookingprocess—likecaramelizingonions—thatturnsaciditytosweetness.Finebalsamicwillofferasweettaste,onlyslightlysour,withqualitiesmoresoothingthanthesharponesofanacidicvinegar.

fruitsaladtrio

serves1

MosttravelerstoIndia,wherefruitscanbeeasiertocomebythanvegetables,willenjoyafruitsaladatbreakfasttime.Thistreatmakesalightbreakfastinwarmweather,whentheappetiteissmall,andalsostandsinforsupperinhotweather.Itisbesttocombinefruitsthathavesimilarqualities,suchasmixedcitrus(heatingandsourforbrighteningwinterdoldrums),mixedberries(astringentandcleansingwhentheyareinseason),ormixedsweetfruits(coolinginlatesummerandearlyfall).Enjoyeachofthesesaladsontheirown,inseason,formaximumbenefit.

Exceptforthecombinationofdatesandmilk,mostrawfruitscancreateasour

Exceptforthecombinationofdatesandmilk,mostrawfruitscancreateasoureffectinthestomachwhenmixedwithotherfoods,soitisbesttoeatfruitsaladalone.

NOTE:MixedfruitsatnightisanAyurvedichomeremedyforsluggishbowels.Ifyouhavethisproblem,tryafruitsaladfordinnertogetthingsmovingtomorrow.

CITRUSSALAD1orange,sectionedandchopped

½grapefruit,sectionedandchopped

2driedpineapplerings,diced

2tbspcoconutwater1squeezefreshlimejuiceontop

BERRYSALAD½cupblueberries

½cupraspberries

½cupchoppedstrawberries

1tbspdriedcranberries2tbsppomegranatejuice

SWEETSALAD½choppedcoredapple

1choppedcoredpear

½cuphalvedredgrapes

2dates,pittedanddiced

2tbspapplejuice

mintleavesforgarnish

Inasmallbowl,tossthefruitstogetherwiththeliquidandletstandfor20–30minutes.Servebyitselfasameal.

THEBANANASTANDSALONE

Ripebananaisdenseandmoist.Noticethereisnobananainthesesalads,ormixedintoanyrecipe,forthatmatter.Bananasdigestbestwhenenjoyedontheirownandyou’llfindarequitesatisfyingthisway.

ananda-coco

serves2

Meetyournewfavoritesummerfrozentreat:Ananda-Coco,orcoconutmilkicecream.WhileicyfoodsofanysortarenotrecommendedinAyurveda,thisrecipebalancesthecoldbyintegratinggingerandisbetterforyouthanmostfrozentreats.Itisbesttohavethisoneonlyonoccasionasaspecialindulgence,whentheweatherisveryhot.Anandameans“bliss”inSanskrit,andalthoughyogaphilosophytellsusblissdoesnotresultfromanobject,suchasfrozentreats,youmightbefooled.Butbeforewarned:eatingAnanda-Cocotoooftenwillresultinacoldbelly,notlong-termbliss.Makeyourownandmakeittoorder,asitwon’tfreezeaswellasicecream.

1cupcannedcoconutmilk

½-inchpiecefreshgingerroot,peeledandroughlychopped,or½tspgingerpowder1cupfrozenberries(strawberries,raspberries,blueberries,etc.)2tbspmaplesyruporcoconutsugar

1tsppurevanillaextract

2–3icecubestothickentexture(optional)

Inablender,pulsetogetherthecoconutmilkandgingeruntilfinelymixed.Addtheberries,maplesyruporcoconutsugar,andvanillaextracttotheblendercarafeandpulsejustuntilsmooth.Withtheblenderrunning,addtheice,cubebycube,ifdesired,untilthemixturereachesatexturesimilartothatofsorbetorsofticecream.Overtime,seeifyoucanadjusttoeatingaless“frozen”frozentreat,reducing

thenumberoficecubesyouusesoyourstomachcanbreakitdownmoreeasily.Ittakesalittlegettingusedto,buteventuallyyou’llfindthatfullyfrozenisnotasappealingascomfortablycool.

FREEZEYOUROWNBERRIES

Freshfoodisfarsuperiortofrozen.Butifyouliveinberrycountry,youknowhowshorttheseasonisandareprobablyinthehabitofpickingandfreezingyourownorganicberries.Thecareandattentionyougivetopreservingsomeofyourbumpercropcanextendtheseasonanothermonth,anditalsoinfusespranaintoyourfruits,butitisbetternottoeatfoodsthathavebeenfrozenmuchlongerthanthat.

coconutricepudding

serves2

Ricepudding,knownaskheer,oftenappearsonholyfestivaldayswhengodsandgoddessesarebeinghonoredintemplesandincelebratoryhouseholds.Servingsofthisrichsweetareofferedtothedeitiesandtothepilgrimsinsmall

dishes,aspartofafeastservedonabananaleaf,ordoledoutofbucketsandclayurnsrightintopeople’shands.TheAyurvedicversionismuchlighterthantheholidayfareandcanbeconsumedmoreoftenasanourishingdessert.CoconutRicePuddingcanbeservedwarmaswellascool,dependingontheweather.

1cupcookedwhitejasminerice

1cupcoconutmilk

2dates,pittedandchopped

2tspcoconutsugarormaplesyrup

10almonds,soakedandchoppedorground

¼tspcardamompowder

freshmintleavestogarnish

Inamediumsaucepanheatthericeandcoconutmilktogetherovermedium-highheatuntilboiling.Stirinthechoppeddates,coconutsugarormaplesyrup,almonds,andcardamompowder.Simmer,covered,onlowheatfor15minutes.Toserve,ladleintoyourguest’sopenhand.Or,divideinto2decorativebowls

andgarnishwithfreshmint.

cardamomlimeade

serves2

Togethercardamomandlimejuicemakeanexceptionallycoolandrefreshingdrink.Thisbeveragepromisestocalmirritable,overheatedmoods.

3cupswater

¼cuplimejuice(juiceof2-3limes)

¼tspcardamompowder

¼tspcardamompowder

1tbspcoconutsugardissolvedin1tbsphotwater

Mixtogetheralloftheingredientsinasmallpitcheror32-ounceglassjar.Servein2tallglasseswith2icecubesperglass.

ABALANCINGBEVERAGESAVESTHEDAY

Rachelcametoseemewhenshewasexperiencinglowenergylevelsandhavingtroublemakingitthroughaworkdaywithouteatingjunkfood.Shewasaccustomedtohavingcoffeeandacookiewhenthatthreeo’clocklowpointcamearound.Sheenjoyedthechancetogetupfromherdeskforafewminutes,gogetcoffee,andcomebackwithatreatforthelastfewhoursofwork.Wetalkedaboutmanaginghighsandlowsbyeatingregularmeals,notatthedesk,andafterafewmonths,Rachelwasstoppingworkmiddaytoeatanicelunchandmakingittodinnerwithoutanafternooncookie.Whenshestartedhavinguncomfortableacidstomachsymptomsduringorafterdinner,wenoticeditwasonthedayswhenshestillhadcoffee.IsuggestedshetrydrinkingCardamonLimeadeinsteadofcoffeewhenshecravedanafternoonpick-me-up.RachelgotinthehabitofmakingaCardamomLimeadeinthemorningandbringingthisneutralizing,coolingbeverageinajarfromhome.Shenolongerexperiencesacidstomachdiscomfortatdinnertime.

cukamintmocktail

makes2tallonesor4tumblers

Alcoholincreasesthesharp,hot,penetratingqualitieswealreadyexperienceinsummer,arguablymorethananyotherfood,sohere’sacoolcocktailtoquenchyourthirstwithoutthebooze.Gettingintheswingofnewhabitsiseasierwhenyouhavesomethingdelicioustoenjoy.Thisdrinklooksniceinatumbler;putinjustenoughice—twocubesperglass—tomakeatinklingsoundwhenyouservethembutnotenoughtofreezethedrinkers’bellies.

2cucumbers,peeled,slicedlengthwise,anddeseeded

afewsprigsfreshmint

2cupscoconutwater

juiceof1lime

limewedgesforgarnish

Inablendercarafe,blendcucumbersandmintsprigswith1cupofthecoconutwaterfor1minute,untilliquefied.Thenaddtheremainingcoconutwaterand

waterfor1minute,untilliquefied.Thenaddtheremainingcoconutwaterandthelimejuicetothecarafeandblendagaintocombine.Servecool,pouringinto2tallglassesor4tumblers,over2icecubesper

glass,garnishingeachwithalimewedge.

basilmeloncooler

serves4

Melonisdelicious,hydrating,andcooling.However,melondoesnotdigestwellwithotherfoods,soit’sbesttodrinkBasilMelonCooleratleastanhourbeforeameal.It’sgreatasapredinnerpick-me-up.Trysubstitutingmintleavesforthebasil.

4cupschopped,deseededwatermelon,honeydewmelon,orcantaloupe4largebasilleaves

¼tspgingerpowder

juiceof1lime

¼–½cupwater

3–4icecubes(optional)

basilleavesandlimewedgesforgarnish

Putthechoppedmelon,4basilleaves,gingerpowder,andlimejuiceina

Putthechoppedmelon,4basilleaves,gingerpowder,andlimejuiceinablendercarafealongwith¼cupofthewater.Blendonhighspeeduntilthebasilhasbecomegreenflecks.Forasmoothietexture,addtheicecubes;ifyoupreferitmoreliquid,omittheiceandaddupto¼cupmoreofwater.Blendagainuntilsmooth.Servein4glasses,eachgarnishedwith1freshbasilleafand1limewedge.

herbedhummus

makes32ounces(2batches)

Store-boughthummuscontainsalotofcanolaoil.Ifyoutakethetimetomakeabatchyourself,yourswillbechock-fullofwholefoodsinstead:pureoliveoilandtahini,plusanyfreshandvitalherbsyou’dlikeforflavoring.Ifyoudon’tdigestfatswell,youcanreducethetahiniandoliveoilbyhalfandadd¼cupofthechickpeacookingwatertothinthehummusout.Thisisabatch-sizedrecipe;it’sgreatforentertainingandpotlucks,servedwithvegetablespears,ryecrackers,andricecrackers.

2cupsdriedchickpeas

8cupswater

¼cupoliveoil

¼cupfreshlemonjuice(juiceof1–2lemons)

¼cuptahini

2tspseasalt,ortotaste

½cupfreshherbs,roughlychopped(cilantro,parsley,basil,rosemary,etc.)Soakthedriedchickpeasovernight.Rinsethechickpeasandsimmerinalargepotwith8cupsfreshwaterforabout2hours.(Youcanleavethemunattended.)Whentheskinsstarttocomeoffandyoucan

about2hours.(Youcanleavethemunattended.)Whentheskinsstarttocomeoffandyoucansquishthechickpeasbetweenyourfingers,theyareready.Putthechickpeasinafoodprocessororblendercarafe,reservinganyexcesscookingwater.Addtheoliveoil,lemonjuice,tahini,andseasalt.Ifneeded,addafewtablespoonsofthereservedcookingwatertoprocessthechickpeas,enoughtoblendthemtoasmoothconsistency.Addthefreshherbsandpulseuntilcombined.(Ifyou’reusingaquart-sizedcarafe,youmayhavetoprocessthehummusin2batchesandmixthemtogetherattheend.)Serveinawidebowldrizzledwitholiveoil,orrefrigerateinstoragecontainersforupto5days.NOTE:Haveyouevertriedwarmhummus?It’sdelicious.Warmthehummus

inapanonthestovetopandservewithryeorricecrackers,onanEverydaySteamedSaladBowl,inawrap,orwithcucumberspears.

cilantromintchutneymakesabout2cups

Thischutneybringsafresh,cooltasteexperiencetoanymeal.Itgoeswellwithdals,kichari,ricedishes,andvegetables.Therecipekeepsitsimple—it’sjustherbsandcoconut,really—soitcombineswellwithmostmeals.Insummer,servingaheartyspoonfulonthesideisalwaysrecommended.

½cupfreshlemonjuice

¼cuppurifiedwater

1bunchfreshcilantro

1bunchfreshmint

½cupunsweeteneddriedcoconut

¼cupfreshgingerroot,peeledandcoarselychopped

2tsprawhoney(optional)

1tspseasalt

½tspfreshlygroundblackpepper

Inafoodprocessororcarafeblender,processthelemonjuice,water,cilantro,andmintuntilthecilantroiscoarselychopped.Addtherestoftheingredientsandblenduntilsmooth.Storecoveredintherefrigeratorforupto1week.

NOTE:Youcanalsomakepuremintorpurecilantrochutneyandenjoytheflavorsseparately.

RAWONIONSFORRAJAS

Thekineticqualityofouruniverse,rajas,isalwaysmoving.Foodsthatarestimulatingtothesensesincreaserajas,themobilequalityofmindandbody.WhenIeatrawonion,Iamdistractedbythestrongtasteinmymouthfortherestofthedayandsometimeslonger.Inthenextmorning’syogapractice,Ismellonioninmysweat.Beingfollowedaroundbythesmellofsomethingeatenyesterdaysuggeststhefar-reachingeffectofrajas.Foodsthatarefresh,whole,andenergizingbutnotstimulatingarecalledsattvic.Theirmellowflavorsincreasefeelingsofquietude,comfort,andwell-being,andnourishthebodywithoutexcitingthemindorsenses.Thiscilantro-mintchutneyisagreatexample.

summerayurvedicspicemix

Youwillnoticetheotherseasonalchaptersfeatureasaltrecipe.HereI’veeliminateditbecausethehumidityofsummerwarrantsalowersaltintake.Rejoiceinthetastinessoffreshherbsinsteadofsalt(seethesidebar“FreshHerbs”foraneasytip)—youwillreducewaterretentionandthepuffyorbloatedfeelingsomefolksgetintheheartofsummer.Cardamomandturmericcounteractstomachacid,sointegratingtheSummerSpiceMixintoyourmealswillbalanceapotentialincreaseofhot,sharpqualities.

SUMMERSPICEMIX

1tbspwholecorianderseeds

1tbspwholecuminseeds

1tbspwholefennelseeds

1tbspturmericpowder

½tspcardamompowder

Dryroastthecoriander,cumin,andfennelseedsinaheavy-bottomedpanonmediumheatforafewminutes,untilyoucansmellthem.Letthemcoolcompletely.Grindtoauniformconsistencyinaspice-dedicatedcoffeegrinderorbyhandwithamortarandpestle.Transfertoasmallbowlandstirinturmericandcardamompowdersuntilwellcombined.Storeinanairtightjarorshakertopcontainer.

FRESHHERBS

Inlieuofarecipeforaseasonalsalt,here’satipforkeepingfreshherbsaroundthekitcheninaformthatcanbeaddedquicklytoanyofyoursummerandfallsoupsandspreadables.

HerbedIceCubesBuyoneortwobunchesoffreshparsley,cilantro,orbasil—orbetteryet,growthem!Soaktheherbsinwatertoremovedirt,thenshakeoffexcesswaterandpresswithacleantoweltodry.Pulltheleavesoffthestemswithyourfingersorchopthemoffwithaknifeanddiscardthestems.(Thestemsofmostherbsaretoobitterforeating.)Setasideabighandfulofleavestobeusedthesamedayforgarnishtoadishorasaningredientinasummerrecipe.Then,inblendercarafeorfoodprocessor,processtherestoftheleaveswithenoughwatertomakeathickpuree.Pourintoicecubetraysandfreeze.Younowhavefresh-frozenherbcubesthatcanbeaddedtojuices,soups,chutneys,andsaucesinajiffy.

CHAPTER7

FallRecipes

Theleavesarebeginningtochangecolorandtheairislight,crisp,andclear.Fallwindsstirupthelandscape,signalingthecomingofcoolerweather.Thisisanimportanttimetopreparethebodyforthecoldmonthsbyclearingoutaccumulatedsummerheatandstoringnourishmentinthedeeptissuelayerstosustainenergythroughthewinter.Cookingwiththeearlyfallharvestofbitterandastringentfoodssuchascranberries,darkleafygreens,andpumpkinshelpsthebodyexpelleftoverheat.Astheappetitegrowsandtemperaturesdrop,cravingsforsweet,moistfoodsarefedbytheserecipesthatfeaturebuilderslikecoconutoil,figs,sesameseeds,andoats.

FallDietandLifestyleOverview

TheElements:Airandether;fire(earlyfall)FeelsLike:Cool,dry,rough,windy,light

QUALITIESTOINTRODUCE

Warming

Grounding

MoistRhythm,routine

QUALITIESTOREDUCE

ColdMobile(doingtoomuch)

Dry

Erraticlifestyle

POTENTIALSIGNSANDSYMPTOMSOFIMBALANCE

Gas,bloating,andconstipation

Dryskinandscalp

Anxiety

TASTESTOENJOY

SweetBitterandastringent(earlyfall)Saltyandsour(latefall)

FallFoodsGuideFavorwarm,moist,slightlyoily,andbuildingfoods.

FOODSTOFAVOR•Rootvegetables,suchassweetpotatoes,carrots,turnips,parsnips,beets,andwintersquashes•Cookedcold-weathergreens,suchasseavegetables,collards,kale,andSwisschard•Warmingspices,suchascinnamon,ginger,cumin,fennel,andsalt•Warm,spicedcow’s,almond,orgoat’smilk;dilutedyogurt•Raworfresh-roastedseedsandnuts•Richcold-pressedoils,suchascoconutorsesame;ghee;avocados•Moistgrains,suchaswheat,brownrice,andoats,cookedwithalittleextrawater•Sweetorheavyfruits,suchasbananasandmangos;apples,pears,andcranberries(earlyfall)•Proteinsfromsmalllegumes,suchasredlentils,mungbeans,splitpeas,andadzukibeans;tofu;eggs;mostmeatsfornonvegetariansFOODSTOREDUCE

•Dryfoods,suchaschipsandcrackers•Coffeeandotherformsofcaffeine•Carbonateddrinks,includingbubblyorseltzerwater•Largebeans(cannellini,kidney,pinto),whichmaycausewind•Rawfoods

FALLLIFESTYLEGUIDELINES•Useawarm,medium-bodiedoil,suchasalmondorsunflower,foryourmorningmassage.Usesesameoilifyoufeelcoldanddry.Youmayaddwoody,groundingessentialoils,suchassageandcedar.

•Consumewarmfoodanddrinks.Avoidskippingmeals,anddonotfast.

•Establishregularmealtimes.•Keepyourearscoveredinthewindandcold.•Wearwarmerclothingasthetemperaturedrops.•Stayhydratedbydrinkingwarmwater.•Ifyousufferfromallergiesorworryaboutcomingdownwiththeflu,practicenetiandnasyadaily.

•Takecaretorelax,getenoughrest,andnapifneeded.

FALLSHOPPINGLIST

VEGETABLES

Beets

Broccoli

Carrots

Collards

Kale

Parsnips

Pumpkins

Spinach

Squashes

Swisschard

Turnips

FRUITS

Apples

Bananas

Cranberries

Dates

Figs

Pears

Raisins

GRAINS

BrownriceOats(rolledandsteelcut)

Redrice

Wheatberries

BEANS

Blackbeans

FATS

AvocadosCoconut,shredded

CoconutmilkCow’smilk

EggsGoat’smilk

Rawnutbutters

Rawnuts

Tahini

SPICES

Cardamom

Cloves

EXTRAS

Cacaopowder

Coconutsugar

Maplesyrup

Nasyaoil

Sesameoilformassage

figcardamomoatcup

serves1

Ondayswhenhavingbreakfasttogoisunavoidable,thisoatcupcanbemadeaheadoftime,allowingtheoatsanddriedfruitstosoakupthealmondmilk.Thestable,groundingnatureofalmondsandoatswillbalancetheerratic,mobilequalitiesthatcanarisewhenyou’reonthego.Takecaretokeepyourcupoutoftherefrigeratorsoitisatroomtemperaturewhenyoueatit.Onacoldday,addabitofgingerteafromyourthermostocreateahotbreakfastwhenthetimecomestositquietlyandenjoyit.

1/3cuprolledoats

3driedfigs,quartered

1tspmaplesyrup

⅛tspgroundcardamom

½cupalmondmilk

Combinealltheingredientsinacleanhalf-pint(8-ounce)glassjar,addingalmondmilklast.Sealwithalidandshaketocombine.Letthemixturesoakat

almondmilklast.Sealwithalidandshaketocombine.Letthemixturesoakatroomtemperatureforafewhoursbeforeeatingorkeepitinthefridgeovernightandtossitinyourbagthenextmorningforadestinationbreakfast.

NOTE:Foralatefalloption,addgratedapple,substitutemolassesforthemaplesyrup,andreplacethecardamomwithapplepiespice.

EATINGONTHEGO

If,onceinawhile,youfindyourselfwithouteventenminutestositdownandhavebreakfast,youwillneednourishmentwhileonthemove.I’mincludingafewto-gorecipestohelpyoucontinuetoeathomecookingevenwhenthingsgetbusy.Butremember,eatingonthegoisnotasustainablewayoflife.Creategoodfoodoptionsasoftenasyoucan,andstayfocusedonbringingabusyphasebackintobalancebyknowingthateatingwellsupportsyouinyourhealthypathandkeepsyoufeelinggood.Oneimportantcaution:eatinginamovingvehicle,suchasacar,train,orplane,isnot

recommendedinanyseason,asthemobilequalitywilldisturbthedigestionand,whenrepeatedhabitually,canresultindiscomfortslikeacidstomach,gas,bloating,orconstipation.Ifeatinginavehicleisunavoidable,mindfullynoticeyoursituation:takeafewdeepbreathsfirst,slowthemind,relaxthebelly,andwelcomethefoodinwithfullattention.Eatespeciallyslowly.Atthesetimes,consuminglesscomplexfoodsandonesthatrequirelesschewingthanyournormalmealsmeanslessbloatingorbelching.SeeSpicedNutMilkSmoothieforonesuchrecipe(page223).

cranberrybutternutmuffins

makes6

Fall’sdry,light,windydayswillmakeyoucraveheavy,groundingfoodslikewintersquashandnuts,andthesemuffinsdeliverdeepnourishment.Thisisagrain-free,high-proteinrecipethatfeaturescookedsquashandalmondmealasthebulkofthemuffin.Thedryingastringencyofbothsquashandcranberriesisbalancedbymoist,naturalfatsandsweet,warmingspicesforacompletebreakfast.(Author’snote:Thesemuffinsreceivedamessythumbs-upfromphotographerCara’stoddler,Evelyn.)

2eggs(orsubstitute2flax“eggs”—seebelow)

½cupcookedbutternutsquash

¼cupmaplesyrup

2tbspcoconutoil,melted

1½cupsalmondmeal

¼tspsalt

¼tspbakingsoda

¼tspbakingpowder

1–2tspEverydaySweetSpiceMix

¼freshcranberries,chopped

¼freshcranberries,chopped2tbspshreddedcoconut

Preheatovento350degrees.Linemuffintinswithbakingcups.Inamedium-sizemixingbowl,whisktheeggsbrisklywithaforkfor1–2

minutes.Addthesquashandmashintotheegg.Stirinthemaplesyrupandmeltedcoconutoil.Inaseparatesmallbowl,mixtogetherthealmondmeal,salt,bakingsoda,

bakingpowder,andspicemix.Addthedryingredientstothewetandstirtogether.Donotovermix.Stirinthecranberries.Dividethebatterinto6muffincups.Dustwiththeshreddedcoconut.Bakefor

25minutesoruntiltopsbegintobrown.Themuffinswillbesoftandwillfirmupastheycool.Letmuffinscoolcompletelybeforeremovingfromtins.Tomake2flax“eggs”:Inablendercarafe,combine2tbspgroundflaxseeds

and6tbspwater;blendonhighspeedfor2minutes.Substituteforeggsintherecipe.

stewedappleswithdates

serves2

Whenyoudon’thaveabigappetiteoralotoftime,thisquickcompoteisbothhandyandhealing.Rawapplescanbetoocool,hard,androughtoeatrawinthefall.Cookingapplesbalancestheircoldquality,makingthislightbutsatisfyingcompoteidealforearlyfall.Appleswillremoveresidualsummerheatfromthebodywhenservedwarmandmoist,withsweetdates.Thebenefitsofapple’scooling,cleansingqualitiesaremany.

2apples,coredandchopped

4dates,pittedandcutinhalf

2cupswater

1tbspmaplesyrup

1tbspgratedfreshgingerroot(optional)1tspEverydaySweetSpiceMix

Inasmallsaucepanorfryingpan,combinethechoppedapplesanddates,water,maplesyrup,andspices.Bringtoaboiloverhighheat,thenturndowntomedium-lowandsimmerfor5minutes.Removefromheatandblendwithanimmersionhandblenderforjustafewseconds,maintainingachunkyconsistency,orprocessaboutone-thirdofthemixtureinablendercarafeuntilsmoothandstiritbackintothesaucepanwiththechunkyfruit.Toserve,divideinto2breakfastbowls.NOTE:Youcansubstituteraisins,driedprunes,orapricotsfordates;like

apples,allthesefruitsalsocontainthecleansingcoolofastringenttaste.Raisinsandprunesespeciallyarelighterthandatesandindicatedforweightloss.

fallroastedspicedvegetableswithwhippedtahinisauceserves4

Rootvegetablesarenaturallysweetandhavebuilding,rejuvenatingqualities.Pairthemwithgheeorcoconutoil,andyouhaveanexcellenttonictoprepareyourbodyforwinter.Chop,toss,androast,andaglorioustrayoffoodemergesfromyouroven.Youcanroastmostheartyvegetablesandtossthemwithherbslikemarjoramandthyme.Thisrecipeismyfavoritemixtureofrootvegetablesthatcookatasimilarrate.Note:thesmalleryoucubethevegetables,thefastertheycook.(Igenerallydicethemintominute,half-inchcubesinhopesofeatinginthirtyminutes!)Alwayscutvegetablesintouniform-sizedpiecestoensureevenroasting.

FALLROASTEDSPICEDVEGETABLES

2mediumbeets,peeled

2carrots

2parsnips

2mediumyamsor½butternutsquash,peeled

2tbspgheeorcoconutoil

1tbsptamari(optional)1tbspchoppedfreshrosemary,fennelseeds,orFallSpiceMixPreheattheovento375degrees.Chopallofthevegetablesintoroughly½-inchcubes.

Putthegheeorcoconutoilintoasmall,oven-safedishandplaceitintheovenfor1–2minutes,longenoughtomeltthefat.Useanovenmittorpotholdertoremovethecontainerfromtheoven.Inalargebowl,tossthecubedvegetablestogetherwiththemeltedgheeoroil,

tamari,androsemary,fennelseeds,orspicemixuntilallthecubesareevenlycoated.Spreadtheminasinglelayeronthebottomofalarge9x13-inchbakingdish.Bakefor20minutes.Removethepanfromtheovenandturnthevegetablesoverwithaspatula.Bake10–20minutesmore,untilthevegetablesaresoft;somepieceswillbegintobrown.Removefromtheoven,tossonthetray,andserveimmediatelywithasideofWhippedTahiniSaucefordipping.RoastedvegetablesarealsoquitefestiveservedwithCranberryClove

Chutney(page229).

WHIPPEDTAHINISAUCE

Tahini,orsesamebutter,istomethemostdeliciouswaytoreapthebenefitsofsesame’sdeeplynourishingandmoisturizingeffects.Thisseedisanojas-buildingtonicfullofironandprotein.Ifyouhavealight,drybody,WhippedTahiniSaucecanbeastapleyear-round.Thissaucecanbemadetoorder—whipitrightintheservingbowlwithafork

andvoilà!Therecipemakesathicksaucefordippinghotroastedrootvegetables.Anytimeyouneedarichtoppingforyourgrainsorothervegetables,addabitmorewaterandprocessinablendertomakeacreamydressing.

½cuptahini

2tbspoliveoil

juiceof½lemon½tspsalt

Putthetahiniinabowllargeenoughforyoutowhiskalltheingredients.(Ratherthancoatingameasuringcupwithmessysesamebutter,makeaneducatedguessandspoonthetahinidirectlyintothemixingbowl.Aslightlyinterpretivemeasurementwillnotruinyourendproduct.)Addoil,lemonjuice,andsalt.Whipbrisklywithaforkorwhisk.Therewillbeamomentwhentheoilsbegintoseparate—keepwhipping!Themixturewillbecomesmooth.Addwater,2tbspatatime,ifyou’dprefertopourthesauceratherthanspoonit.

redpumpkindal

serves4

Redlentilscookupquickly,areeasytofindinmoststores,andarelight,dry,andslightlyheating.Thesweet,oilyqualitiesofcoconutmilkbalancethedryqualitiesoflentilsandastringentsquash.Thisthick,gravylikedalisexcellentservedoverlightandfluffybasmatirice.Ioftenservethisoneforguests,becauseitisconsistentlyquick,filling,anddelicious.

4cupswateror3cupswaterplusone16-ozcancoconutmilk

1cupredlentils

1tspFallSpiceMix

1tspdehydratedsugarcaneormaplesyrup(optional)

1smallkabochasquash(about2cupschopped)½tspsalt

TEMPERING1tbspcoconutoil

1tspgratedfreshginger

½tspcuminseeds

½tspmustardseeds2tbspshreddedcoconut

Boilthewaterandcoconutmilk,ifusing,inalargesaucepanonhighheat.Rinsetheredlentilsuntilthewaterrunsclear.Addlentilstotheboilingwateralongwiththespicemixandsweetener.Allowtocometoaboilagain,uncovered.Thenturnheatdowntomedium.Chopthesquash,peelandall,into1-inchcubes.Addtothesaucepan.Whenit

boilsagain,turnheatdowntolowandsimmer,partiallycovered,for30minutes.Donotstir.Heattheoilinasmallfryingpanonmediumheatandtempertheginger,

cuminseeds,andmustardseedsuntilyousmellthem,just2–3minutes.Takethepanofftheheatandstirtheshreddedcoconutintothehotpan.Continuetostirforaminuteortwoasthecoconutbrowns.Addthistemperingtothelentilsandsquash,alongwiththesalt.Simmerthe

dal,uncovered,for5minutesmore.Serveasasouporladleoverrice.NOTE:Kabochaskin,unlikebutternutoracornsquash,getscompletelysoft

whencookedandaddsgreencolortothedish.Iwouldmuchrathereatitthanpeelit,butitworksbothwaysifyouwouldliketocutthepeeloffbeforecubing.

simpleblackbeansoup

serves4

InAyurveda,beansareknowntonourishsuperficialaswellasdeeptissuelayers,especiallythemuscletissue,whichmakesthemastrongadditiontoavegetariandiet.Cuminandcorianderstokethedigestivefire,andbeansarealwayspreparedwithdigestivespicesinAyurvediccooking.Servethisthicksoupoveracookedgrain,withasproutedgraintortillaordosa—oryoumayfinditisfillingenoughonitsown.

3cupscookedblackbeans

1½cupscookingwaterfromthebeansorvegetablebroth

2largecarrots,chopped

2largeleavesSwisschard,chopped

1tspturmericpowder

1tbspghee

1½tspcuminseeds

1tspcorianderpowder

1tspcorianderpowder

½tspsalt

OPTIONALGARNISHES(chooseone):

slicedavocado

choppedfreshcilantro

freshtomato(inmoderation),chopped

dollopofyogurt

Inalargesaucepan,bringthebeans,waterorbroth,vegetables,andturmericpowdertoaboiloverhighheat.Coverandsimmeronlowheatfor15–20minutes,untilvegetablesaresoft.Whilethebeansandveggiesarecooking,warmthegheeinasmallfryingpan

overmediumheat.Addthecuminseedsandsautéuntilyoucansmellthem,just2–3minutes.Removethemfromtheheatrightaway.Addtheseasonedgheeandcorianderpowdertothepotwiththebeansandcontinuetosimmer5minutesmore.Removefromheatandstirinsalt.Useanimmersionhandblendertoprocessthesouptothedesiredconsistency.

Blendingonlyabouthalfofthebeansandvegetableswillgiveyoursoupacreamybasewithaheartytexture.Serveinabowlwithavocadoslices,dicedtomato,oradollopoffresh,whole

milkyogurtandsprinklewithchoppedcilantro.NOTE:Ifyouhavetroublewithgaswhenyoueatbeans,cookthemaverylong

time,untilthebeansbegintobreakapart.Becausethebeansareblendedupinthissoup,theskinswillbeeasiertodigestthaniftheywerewhole.

quickdalsaag

serves4

Supercleansing.Supereasy.Supersatisfying.Thespicemixinthisrecipebringsagroundingdoseofsweetandsalttastestoabitterandastringentpairing.WhiletravelinginIndia,I’veoftenfoundthatspinachdalistheonlygreenfoodavailableformonths,andthisdishhasbecomedeartomyheart.Ihavesimplifiedtherecipesoyoutoocanmakethisoneastapledish,withoutneedingtobuyalonglistofingredientsorusinganoverloadofgarlicandonion.

1cupsplityellowmungbeans

4cupswaterorbroth

1tbspFallSpiceMix

1tspturmericpowder

3ozbabyspinach,roughlychopped

½tspsalt4tspmeltedgheeforgarnish

Soakthesplitmungbeansinwaterforatleast3hoursorovernight.Rinsethemungbeansuntilthewaterrunsclear.Inalargesaucepan,bringthe4cupsofwaterorbrothtoaboiloverhighheat.

Addthemungbeans,spicemix,andturmerictothesaucepanandbringbacktoaboil,uncovered.Turntheheatdowntomediumandsimmerwithoutstirring,partiallycovered,for20minutes(atleast30minutesifyoudidnotsoakthemungbeansfirst).Stirinthechoppedspinachuntilitwilts.Addsalt.Servein4bowlsoverbrownorwhitebasmatiriceorwithEverydayDosa

(seepage91).Garnisheachservingwith1tspmeltedghee.NOTE:Ifyouwanttogotheextramile,temper1tspmustardandcuminseeds

in2tspgheeuntilyoucansmellthespices,thenstirintothedalneartheendofthecookingtime.Asforthespinach,organicbabyspinachissoeasytocook

withandwidelyavailable,thereislittleneedtousefrozenspinach.Thevitalityoffreshfoodcannotbeunderestimated...butifyoumustusefrozenspinach,thisrecipewillrequireonly3cupswater.WatchoutfortheAyurvedaPolice,however,anduseitatyourownrisk!

theyambomb

serves2

Thisrecipeisnotforthefaintofappetite.Yamsdonothavethedryqualityofsquashandarepurelysweet,warming,andbuilding—agoodchoicewhentheyareinseason.Eattheminmoderationifyouaretryingtoloseweight,however.Makeaquickdinnerbyputtingtheyamsintheovenrightwhenyougethomefromwork.Takesometimetorelaxorunpacktheday’sbagwhiletheycook.Youmayinterchangesweetpotatoesandyams.

2medium-sizeyams

2tspghee,coconutoil,maplesyrup,and/oralmondbutterEverydaySweetSpiceMixorcinnamontotaste

Preheattheovento350degrees.Pokeeachyamwithaforkafewtimes.Placeonabakingsheetorinabakingdishandbakeuntiltheyamsarecompletelycookedthrough,about30minutesormore,dependingonhowfattheyamsare.Piercetheskinwithaforktoseeifthefleshinsideissoft,andwhenitis,removetheyamsfromtheovenandcutanXinthetops.Peelbacktheskinandpressthesidesofeachyamtocreateahollowpool.Toserve,filleachpoolwith1tspeachghee,coconutoil,maplesyrup,and/or

almondbutter.SprinklewithEverydaySweetSpiceMixorcinnamontotaste.WhippedTahiniSauce(seepage203)isalsodelicioustodressasavorybomb.Eatwithasteakknifeandfork.

rawbeetslawwithlemonandmintserves4

Thepowerofthebeetcannotbeunderestimated,especiallyinthefall.Beetsarebitter,astringent,andsweet.Theycleanthebloodandthebileductsofaccumulatedsummerheat,andspeeduptheeliminationchannelsthatexpelit.Aservingofthisslawafewtimesperweekwillkeepthedoctoraway.Or,togetthecleansingbenefitsofbeetswithouttheextrapreparations,simplysqueezefreshlemonjuiceonshreddedbeetsandserveasasidedish.

1largeor2smallbeets,peeledandgrated

juiceof¼lemon

1mintsprig(optional)

1tbspsunflowerseeds

salttotaste

Mixgratedbeetsandlemonjuicetogetherinasmallbowl.Ifusingmint,teartheleavesintosmallpiecesbyhandorsnipwithkitchenshearsandaddtothebeetmixture.Inasmallfryingpan,toastthesunflowerseedsonlowheatforabout5

minutes,untillightlybrowned,gentlyshakingthepanorstirringasneededtokeeptheseedsfromburning.Addthesunflowerseedsandsalttothebeetmixtureandstiragain.Serve½cuppilebesidetofutacosorinsideacollardwrap.Thisalsomakesa

greatsidedishtoservebesideEverydayCleansingGreenSouporEverydayKichari.

surprisingcreamofbroccolisoup

serves2

Surprise!Broccoli’sgentlebitternessandgoatmilk’ssweetcreaminessmakeanamazingsoup!Onacoldday,trustme,it’sdelicious.WhiledevelopingtheEverydayCreamofAnythingSouprecipe,westumbledontothisinspiredpairing.Goat’smilkiseasyonthegutbecauseithasawarmingeffectandislighterthancow’smilk,thankstoitspungentvipak,orpostdigestiveeffect.Thismeansyourbodycanbreakdownthefatwell,andthemilkwillnourishyourdeeptissues.

2cupsdicedbroccolifloretsandstems

2cupsvegetablebroth

½cupgoat’smilk

½cupchoppedfreshparsley(optional)

½tspsalt

peppertotaste

Inamediumsaucepan,boilthebroccoliinthebrothuntiltender,about10minutes.Pleasenotethatthesmalleryoudiceupthestalks,thefastertheywillcookandthemoreeasilyyourbodywilldigestthem.Removefromheatandaddthemilk,choppedparsley,andsalt.Withanimmersionhandblender,processtoasmoothconsistency.Divideinto2bowlsandsprinklewithfreshgroundpepper.

WHYGOAT’SMILK?

Ayurvedatakesintoaccountthepostdigestiveeffectsofallfoods,ortheactionthefoodhasonthebody,calledvipak.Forinstance,gingerroottastespungentonthetongue,buttheaftereffectonthebodyhasthequalitiesofsweettaste—buildingandcooling—asopposedtothepungentqualitiesofhotandlight.Bothcow’sandgoat’smilkareheavyandoily,bothtastesweetonthetongue,butthey

haveverydifferentpostdigestiveeffectsonthebody.Unlikecow’smilk,whichhasasweetvipaktoencouragebuildingandgroundingqualities,goat’smilkhasapungentvipaktoencouragelighteningandwarmingqualities.Thepungentvipakmakesgoat’smilklighteronthedigestionthancow’smilk.Thechangesofseason,namelyspringandfall,canbeadifficulttimetodigestheavyfoods,andgoat’smilkdeliverssomefatsandproteinsinaneasier-to-digestform.

coconutbuttercupsoupwithumepumpkinseedsserves4

Ayurvedausesharmoniousfoodcombinationstoencourageaharmoniousbodyandmind.Notonlydococonutandthisexceptionallysweetsquashtasteperfecttogether,theyalsohavecomplementaryqualities:drysquashmeetsoilycoconutandcoolingsquashmeetswarmingspicestocreateabalanceddish.Whenthebrightorangeskinofthebuttercupsquashshowsupatthefallfarmers’market,Iamsuretomakethissoupwithintheweek.

COCONUTBUTTERCUPSOUP

1medium-sizebuttercupsquash

112-ozcancoconutmilk(1½cups)

2cupswater

1tspcinnamon

¼tspnutmeg½tspsalt

Preheatovento350degrees.Cutthesquashinhalf,scoopouttheseeds,andplaceeachhalffacedownina9x13-inchglassbakingdishwith1inchofwater.Bakeuntilthesquashiscompletelysoftandyieldseasilytoaforkinsertedintotheskin,about30minutes.Removefromtheovenandplacethehalvesonaplatetocoolslightly.Warmthecoconutmilkandwaterinalargesaucepanovermediumheat.

Scoopoutthefleshofthesquashwithalargespoonandstirintothesaucepanalongwiththecinnamon,nutmeg,andsalt.Bringalltoaboil,lowertheheat,andsimmerfor5minutes.Removefromheatand,usinganimmersionhandblender,processthemixtureuntilsmoothandcreamy.Servein4widebowls,sprinkledwithUmePumpkinSeeds.

UMEPUMPKINSEEDS

Umeplumvinegar,aJapanesecondiment,isuniqueinthatithasthepropertiesofallthreebuildingtastes:sour,sweet,andsalty.Thisvinegarmakesanexcitingcoolweathercondiment.

½cuprawpumpkinseeds

½tspumeplumvinegar

Spreadthepumpkinseedsinaheavy-bottomedpanandtoastforabout5minutesonthestovetopoverlow-mediumheat.Stirtheseedsorshakethepaneveryminuteorso.Oncetheseedsstarttopop,stirandtoastthemfor1minutelonger,thenremovefromheat.Transfertheseedsintoawidedishtocoolforafewminutes.Dashtheumeplumvinegarontopandtosstodistribute.Serveasgarnishonasouporhaveahandfulasasnack.

kate’sapplecrisp

serves4–6

Thisreciperepresentstwoofthebestthingsaboutautumn:localapplesandbaking.Friendshavebeenknowntoshowupatthehousewithapeckofapplesandahopefulgrin.Iinvitetheminandpreheattheoven.Makingcrispwithfriendsisagreatactivitywhilecatchingup.Onecanpreparetheappleswhileanothermakesthecrisp.Withoutflourorsugar,Kate’sAppleCrispcontainsonlyafewwhole,easy-

to-digestingredients.Thecoolingeffectsofapplesandcoconut,alongwiththeastringencyofcranberries,makeforanexcellentearlyfalltreattocooldownthesystem.Jonagoldsaremyfavoritetypeofappleforcrisp.

4medium-sizeapples,chopped(about5cups)

4medium-sizeapples,chopped(about5cups)

juiceof½smalllemon

1tspEverydaySweetSpiceMix

2tbspraisins

2tbspdriedcranberries

¾cupoats

¾cupalmondmeal

3tbspcoconutoil,melted3tbspmaplesyrup

¼tspsalt¼cupshreddedcoconutorchoppedwalnuts(optional)

Preheattheovento375degrees.Inalargemixingbowl,tosstogethertheapples,lemonjuice,spicemix,and

driedfruits.Makethetoppinginaseparatemixingbowl,usingaforktostirtogetherthe

oats,almondmeal,coconutoil,maplesyrup,salt,andshreddedcoconutorwalnuts,ifusing.Transferthetossedapplemixtureintoan8x8-inchglassbakingdish.

Distributethetoppinginalayerovertheapplesandpatdowngentlywithyourhand.Coverthepanwithfoilandbakefor40minutes,oruntilapplesarebubblingandsoft.Takethepanfromtheovenandremovethefoil,thenbakeuncoveredfor10moreminutes,oruntiltoppingiscrisp.Usealargespoontotransferhotcrispintodessertbowls.NOTE:Thereareasmanycrispsastherearebakers!Somerecipeshaveas

muchtoppingastheyhaveapple;othersblendberries,pears,orchoppednutswiththeapples.Iswearbycoconutoilinsteadofbutter,andthealmondmealismysecretingredient.Theseeasy-to-digestfatsandproteinstransformthetraditionalcrispintoacompletemeal.Ilovetoserveitwithadollopofyogurtontheside.

bakedapples

serves4

Bakingtheseappleswillmakeyourhomesmellliketheholidays.Thisrecipeisworththeeffort—bakingapplesrendersthemverydigestibleandcleansing.Theslow,steadyheatofbakingincreasesthegroundingqualityoftheotherwiselightanddryapple.Becausetheytakealittletime,it’snicetobakethemupinabatchandplantowarmupaleftoverappleforanothermealthenextday.Takingabakedappletoenjoyatworkwillbringyouthatcozyfeeling.

¼cupdriedcranberries

½cupraisins

4driedfigs,finelychopped

2driedapricotsorpitteddates,finelychopped

3tspEverydaySweetSpiceMix

1cupapplejuice,cider,orwater

4largeapples

16wholecloves

16wholecloves4tsphoneyforgarnish(optional)

Preheatovento350degrees.Mixthedriedfruits,spicemix,andliquidtogetherinasmallbowlandlet

themsoakwhileyoucoretheapples(seesidebar“AppleCoring101”).Pierceeachapplewithfourcloves(forflavoranddecoration).Placetheapplessidebysideinan8x8-inchbakingdish.Spoonthefillingintothecoredapples,lettingsomesitontopoftheapples.Pourremainingjuicesovertheirtopsandintothebakingdish.Bake25minutes,oruntilverytender.Foraddedflavor,partwaythroughbakingyoucanbastetheapplesbyspooningsomeoftheliquidfromthebottomofthepanoverthem.Removefromtheovenandletthemstandfor5minutes.Toserve,drizzle1tspofhoneyoverthetopofeachapple,ifyoulike.Eat

withasteakknifeandfork.NOTE:Ifyoutendtowardgaswhenyoumixfruitwithotherfood,resistthe

temptationtohavethesefordessertandenjoytheminsteadatbreakfasttime,whenthestomachisempty,orasalightsupperontheirown.

APPLECORE101

Tocoretheapplesifyoudon’townanapplecorer,sendaparingknifestraightdownintotheapplealongsidethecoreandparalleltothestem,keepingtheskinonthebottomintact.Dothisthreemoretimes,creatingasquarearoundthecore.Thesquareshouldbebigenoughtosurroundtheseeds.Digoutthebottomofthesquarewiththeknifetipandpullthecoreoutoftheapplebyitsstem.Checktomakesureyoucaughtalltheseeds.

sesamecookies

makes2dozen

Sesameisarainy-seasoncrop,reveredinAyurvedaasanojasbuilderandoftenusedformakingsweetsinthewinterseasonandfordevotionalfestivals.Sesameisspecialbecauseitcontainsanunusualtriooftastes:bitter,pungent,andsweet.Itsnaturallybalancedcompositionofheating,cooling,andbuildingqualitiesmakesitatonicforincreasingstrengthandimmunity.Note:Thiscookieshouldretainachewyinside.

1cupsesametahini

¼cupalmondflour

1/3cupmaplesyrup

½tsppurevanillaextract

2tspEverydaySweetSpiceMix

¼tspsalt

½tspbakingsoda

1egg,whisked(orsubstitute1flax“egg”—seebelow)

1egg,whisked(orsubstitute1flax“egg”—seebelow)2tspsesameseeds,plusextrafordecoration

Preheatovento350degrees.Prepare2bakingsheetsbylightlygreasingwithgheeorcoconutoilorelseliningwithparchmentpaper.Inamediummixingbowl,mixtheingredientstogetherintheorderlisted.If

thebatteristoorunnytoshape,putitinthefridgefor5–10minutes(butbatterthat’salittlerunnybakesnicely).Shapebatterintotablespoon-sizeballsordropwithaspoonontothepreparedcookiesheets.Leaveafewinchesbetweentheballs,astheywillpuffupwhentheybake.Lightlypressdownontheballswithafork.Sprinkletopswithextrasesameseeds.Bakefor10–12minutes,untiltheyarefirmenoughtotouchwithoutyourfingersticking.Letthemcoolcompletelybeforeremovingfrombakingsheetsandserving.

Puffswillbesoftwhenyoueatthem.Tomake1flax“egg”:Inablendercarafe,combine1tbspgroundflaxseeds

with3tbspwaterandblendonhighfor2minutes.

VARIATION:PEANUTBUTTERTRUFFLECOOKIES

OnlyatChristmastime,Imakethesewithpeanutbutterinplaceoftahini,omitthespicesandalmondflour,andstirinchocolatechipstomakeaflourlesstrufflecookie.Becausethepeanutbutteristhickerthantahini,thebatterwillbethickenoughtodropontothecookiesheetswithoutanyalmondflour.Theresultisasmooth,melt-in-your-mouthexperience.Verydecadent—oneisenough!

pumpkinchiapudding

serves2fordessertor1foranentrée

Thispuddingwillmakeyouwanttocurlupandholdyourcupclose.Pumpkiniscoolinginnatureandastringent,makingitoneofthosefallfoodsthatcoolandtonethegutafterahumidsummer.

2tbspchiaseeds

½cupalmondmilk

½cuppumpkinpuree

½tspvanilla

1Medjooldateor2soakeddegletmoordates,pitted

1tspmaplesyrupormolasses

1tspEverydaySweetSpiceMixorpumpkinpiespice

dashoffreshlygratednutmeg

Inasmallbowl,soakthechiaseedsinthealmondmilkfor5minutes,whippingwithaforkafewtimestoevenlydistribute.Putthepumpkin,thevanilla,dates,maplesyrupormolasses,andspicemix

intoablendercarafe.Addthechiamixtureontop.Blendonhighspeedfor2minutes,creatingasmooth,whippedtexture.Thechiaseedsanddatesshoulddisappearintothepuree.Divideinto2dessertgobletsoreatitallfromabigbowlasamainmeal.A

dashoffreshlygratednutmegontopmakesthispuddingveryspecial.

BAKINGSUGARPUMPKINS

Usingcannedpumpkiniseasy,butsoisbakingsmall,sweetpumpkins—andonceyou’vetriedboth,thedifferenceintasteishardtoignore.Whenlittlesugarpumpkinsareavailableinthefall,buyafew—thesmallertheyare,thesweetertheywillbe.Cuttheminhalf,scoopouttheseeds,andplacethemfacedowninabakingdishinaboutaninchofwater.Bakeat350degreesuntilsoft,about30minutes.Oncetheyhavecooled,scoopoutthefleshandputitinaglassstoragecontainerformixingintocereals,bakedgoods,andpuddings.

spicednutmilksmoothieserves1

SpicedNutMilkSmoothieisagreataftermealtreatandalsoacompletebreakfastinajar.Usewarmwater,apint-sizemasonjar,andahandblender.Youcandrinkitrightuportakeittogo.Bynotstrainingoutthepulp,asyouwouldwhenmakingalmondmilk,you’llgetalittlethickerandmorefillingdrink.Ifyoursystemissensitivetofiberandyoutendtoexperiencebloating,soakingandskinningthealmondsaheadoftimewillsolvethatproblem.

¼cupalmonds,soaked(see“KitchenTechniques,”page288)¾cupwarmwater

1tspmaplesyrup

¾tspEverydaySweetSpiceMix

½tsppurevanillaextract(optional)

pinchofsalt

Placethesoakedalmondsand¼cupofthewarmwaterinapint-sizewide-mouthglassmasonjar.Usingahandblender,processtoasmoothpaste.Addtheremaining½cupwarmwater,maplesyrup,spicemix,vanillaextract,ifusing,andsalt.Blenduntilsmooth.Drinkimmediately.

falldigestivetea

serves2

Licoriceroot,anherb,counteractsthedryqualityoffallwithitsdemulcentquality—anabilitytoaidthebodyinholdingwaterintheintestines.Thisherb,calledyashtimadhuinSanskrit,iswidelyusedtolubricatetheintestines,muchlikeslipperyelmandmarshmallowroot.Fennelreducesleftoversummeracidity,whilecinnamonandgingerwarmthegut.

2cupswater

¼-inchpiecefreshgingerroot

½tspfennelseeds

½tspcinnamon

1tsplicoricerootpowderor2tspchoppedlicoriceroot

Inasmallsaucepan,bring2cupsofwatertoaboil.Coarselychopthegingerroot—don’tworryaboutremovingtheskin.Addthe

Coarselychopthegingerroot—don’tworryaboutremovingtheskin.Addthechoppedginger,fennelseeds,cinnamon,andlicoricepowderorpiecestothewater.Reduceheattolowandsimmer,covered,for10–15minutes.Pourthroughasmallteastrainerinto2mugstoserve.Take6ounceswithor

aftermeals.

WHYPRACTICEABHYANGA?

Agreatwaytomanagethedryqualityoffallisthepracticeofabhyanga,anAyurvedicoilmassageinwhichonestimulatesthecirculationbyrubbingtheskinwithoilinaspecificpatternanddirection.AccordingtotheAshtangaHridayam,“Abhyangashouldberesortedtodaily,itwardsoffoldage,exertionandaggravationofvata;bestowsgoodvision,nourishmenttothebody,longlife,goodandstrong,healthyskin.”1ThisisavaluableaspectoftheAyurvedicpractice,especiallyduringthecoldanddryseasons.

StressReductionReview“Artha:MisuseoftheSenseOrgans”(page24)tounderstandhowyourskin,eyes,ears,nose,andtongueareadirectlinetoyournervoussystem.Theskinisthelargestofyoursensoryorgans,anditisexposedtothequalitiesandenergiesofyourenvironmentallthetime.Oilingtheskincreatesasubtleprotectivelayeraroundyourbodyandyourenergyfield.

CirculationInorderforthebodytodelivernutrients,hormones,andsensoryinformationwheretheyneedtogoandtoeliminatewhathastogoout,circulationmustbestrongandconsistent.Forbestresults,makesurethatyourstrokesasyouapplyoilarefirmandstimulating,yetcalmandrhythmic.Practicingself-massagestimulatesthecirculation,andencouragesthesmoothflowof

prana.Seeappendix1(page274)tolearnhowtopracticeoilmassage.

medicinalhotcocoa

serves2

Thiscocoaismademedicinalwiththeadditionofashwagandha.SometimesknownasIndianginseng,theplant’srootisusedforitsrestorativebenefits,nourishingthebonelayerandstrengtheningtheimmunesystem,aswellassupportingsexualpotency.Useofthisherbkeepsthebodystronglikeahorse,forwhichtheherbisnamed(ashwinmeans“horse”).Theadditionofashwagandhatohotcocoamakesitthicker,maltytasting,anddarnedgoodforyou,too—butifyoudon’thaveit,youcanstillmakethishotcocoa.Duetoitsheatingenergy,ashwagandhaisgenerallyrecommendedforuseonlyincoldweather.

2cupsalmond,sunflower,orcow’smilk

1tbspmaplesyrup,coconutsugar,orrawcanesugar

¼cupcacaopowder

1tspcinnamonorEverydaySweetSpiceMix

1tspashwagandha2cinnamonsticksorfreshlygratednutmegforgarnish(optional)Begintowarmthemilkinamediumsaucepanonmediumheat.Addthesweetenerandthecacaopowder.Whiskbrisklyuntilitbeginstosteam.Takeofftheheatandwhiskinthecinnamonorspicemixandashwagandhabyhandoruseahandblender.Iamastaunchbelieverinthesmoothtexture

ashwagandhabyhandoruseahandblender.Iamastaunchbelieverinthesmoothtextureandcappuccinolikefoamthatresultsfroma30-secondchurnwiththehandblender.

Toserve,pourinto2mugs.Caretoimpressguests?Gratefreshnutmegatopthefoamorserveeachcupwithacinnamonstick.

COCOAORCACAO?

Whereyouputyoura’sando’smakesabigdifference.Theprocessingofcacaointococoarendersitadenaturedfood;inotherwords,thefoodhascomealongwayfromitsbirthasacacaopod,usinglotsofresourcesforitstravel,absorbingenergiesfromitstimespentinfactoriesandpackaging.Tomakeyourownwhole-food,low-impactcacao,Irecommendbuyingrawcacaonibsandgrindingupajar’sworthinacoffeegrinderonyourdayoff.Takeyourtimetogrindittoaveryfinepowder.Thebagsofcacaopowderarenice,too,butwillcostyoumorethangrindingthesameamountyourself.

fallayurvedicspicemixandsalts

AshakeoftheFallSpiceMixinyourcookingwillcreateabalancingeffect,aidingthedigestioninshiftingfromhottocoolweather.Balancethecool,dry,lightqualitiesoftheseasonbychoosingwarm,moist,well-spiced(butnothotandspicy)dishes.TheFallSpiceMixencouragesstrongdigestivefireandstimulatesandsoothesthedigestiveorgans.Whenyouaren’tinthemoodforIndianflavors,theFallSaltswillbringstimulating,freshtastesfromtheherbgardentoyourcooking.Adryfalldaydeservesabitmoresalt,whileawetoneneedsless.

FALLSPICEMIX

makes¼cup

1tbspcorianderseeds

1tbspcuminseeds

1tbspcuminseeds

2tspfennelseeds

1tbspturmericpowder2tspgingerpowder

Dryroastthecoriander,cumin,andfennelseedsinaheavy-bottomedpanonmedium-lowheatuntilyoucansmellthem,afewminutes.Transfertheseedsfromthepantoawidebowlandcoolcompletely.Grindthewholeroastedseedstoauniformconsistencyinacoffeegrinderdedicatedtospicesorbyhandwithamortarandpestle.Pourthembackintothebowlandstirintheturmericandgingerpowders.Storeinasmalljarwithanairtightlidorinaglassspicejarwithashakertop.

Thisrecipemakesaboutamonth’ssupply.

FALLSALTS

makes¼cup

1tbspsage

1tbsprosemary

1tbspthyme

1tbspseasalt1½tspblackpepper

Grindtheherbsinamortarandpestleuntilfineenoughtofitthroughyourshakerholes.Mixthedriedherbs,salt,andpeppertogetherinaglassshakerjar.Thesesalts

canbeusedincookingandalsokeptonthetableasacondiment.Makesaboutaone-monthsupply.

cranberryclovechutney

makes16ounces

Cranberries’punchcanfocusyourenergy,andtheberriescleansethebloodanddigestiveorganswiththeirpowerfulcombinationofastringentandsourtastes:sharpandpenetrating,yetcooling.CranberryCloveChutneywillkeepyoufeelingsharpandenergizedwhileaidingyourdigestionofheavyfoods.Makingthischutneywillsaveyoutheextrasugarofstore-boughtcranberrysauce.

1lbfreshcranberries

2cloves

1tspcinnamon

¼-inchpiecegingerroot,peeledandfinelychoppedorgrated

1cuporangejuice

1tbsporangezest

1tbsporangezest½cupdehydratedcanejuice

Inamediumsaucepan,combinethecranberries,spices,ginger,orangejuice,andorangezest.Bringtoaboiloverhighheat.Turntheheatdowntolowandstirinthedehydratedcanejuice.Simmeralltheingredientstogether,uncovered,untilthecranberriesbegintodissolveandthechutneyclingstoaspoon,about20minutes.Thechutneywillthickenabitmoreasitcools.Youcancutbackonthesweetenerinthisrecipe,addingitonlytotaste,butit

willneedtocook5–10minuteslongertothicken.Serveatablespoonwithsteamedkale,roastedvegetables,orcreamofgrain

cereal.LATEFALLVARIATION:Add6blackpeppercornstothemixforincreased

warmth.

CLOVEATTACK!

Theclovescanstayinthechutneytofurtherinfuse,butwatchoutwhenyouaredishingitout!Totellthetruth,Iremovethembeforestoringthechutney,becauseIfindbitingintoaclovereallyunpleasant.Ihavebittenintomanyastrangespicepodinmytravels,andwhenIamcookingathome,Itrytoavoidsuchadventures.

gingeredapplebutter

serves6

Thisversatilespreadharmonizeswellservedwithsquash,cookedinoatmeal,orspreadonmuffins.Addingfreshgingertotherecipemakesthebutteradigestiveadditiontomainmealsandbakedgoods.AlthoughAyurvedanormallyrecommendsnotmixingfruitwithotherfoods(see“MixingFruitswithOtherFood,”page45),cookingtheapplesmakescombiningthemacceptable.

6apples,coredandcoarselychopped

¼cupappleciderorapplejuice

1tbspmaplesyrup

¼-inchslicefreshgingerroot,peeledandcoarselychopped1tspEverydaySweetSpiceMix

Inamedium-sizesaucepan,combinethechoppedapples,appleciderorapplejuice,andmaplesyrup.Heatonmedium-lowheat,addingthechopped

juice,andmaplesyrup.Heatonmedium-lowheat,addingthechoppedgingerrootandspicemixwhileitwarms.Simmer30minutes.Takeofftheheat.Blendwithahandblenderorfoodprocessortoasmoothpuree.Coolandstoreinapint-sizemasonjar.Spreadonmuffinsortopcreamedgraincereal.TomakePearButter,substitute3cored,choppedpearsfor3oftheapples.

CHAPTER8

WinterRecipes

Theairisdry,cold,clear,andlight.Gentlemorningdewhardensintosnowandice.Mostvegetationisstoringenergyinitsroots,protectedfromtheseason’scold,roughwinds.Ourbodiesdothesame,andweputonhats,gloves,andbootstokeeptheextremitieswarm.Thedigestivefiresnaturallyaccumulateinthecoreincoldweather,andthebody’sfurnaceisatitsbesttodigestandmetabolizedeliciouswinterrecipesofhealthyfatsandproteins.Ayurvedasuggestsenjoyingthehearty,dense,andoilyqualitiesoffoodslikenuts,sweetpotatoes,andghee.Thefollowingnicelyspiced,warming,groundingrecipesfeaturesuchingredientsasdates,sproutedbeans,cookedfruits,andcinnamon.Usethewinterrecipesectiontokeepyoufeelingcenteredandburningbright.

WinterDietandLifestyleOverview

TheElements:AirandetherFeelsLike:Cold,dry(especiallyinsidewhentheheatison),light,windy,rough,hardQUALITIESTOINTRODUCE/REDUCE

Introduce

Warming

Moist

Grounding

Soft

Reduce

Cold

Dry

Erratic

Hard

POTENTIALSIGNSANDSYMPTOMSOFIMBALANCE

ConstipationDry,crackingskinandjoints

Coldhandsandfeet

Weightgain

Lethargyandsadness

TASTESTOENJOY

Sweet

Sour

Salty

WinterFoodsGuideFavorcooked,protein-richmeals,includingsoupsandstews.

FOODSTOFAVOR•Starchyvegetables,suchassweetpotatoes,rootvegetables,andsquash;coldweathergreens,suchasseavegetables,kale,collards,andchard;artichokes(latewinter).Besuretotakebittertasteinmoderation—itmakesyoucold—andbalancebittergreenswithsweetgrainsorrootvegetables.

•Warmingspices,suchascinnamon,ginger,cumin,salt,blackpepper,chilies,andvinegars(inmoderation);unrefinedsweetenerssuchasmaplesyrup,rawhoney,andmolasses •Warm,spicedalmond,cow’s,orgoat’smilk;dilutedyogurt •Raworhome-roastedseedsandnuts;nutbutters •Richoils,suchasgheeandsesame

•Moistgrains,suchaswheat,brownrice,andoats,cookedwithalittleextrawater •Sweetorheavyfruitsthatbringmoistureandbuildingqualities,suchasoranges,bananas,dates,figs,papayas,mangoes;grapefruitsandlemons(verygoodinlatewinter) •Proteins,suchaslentils,smallbeans,tofu,andeggs;mostmeats,fornonvegetarians;winteristheseasonforoccasionalredmeatifyoueatit.

FOODSTOREDUCE•Dryfoods,suchaschipsandcrackers •Rawfoods•Dryinggrains,suchasmillet,rye,andbarley •Coldfoods,especiallydairyproducts •FruitsandvegetablesthatarenotinseasonWINTERLIFESTYLEGUIDELINES

•Usearich,warmoil,suchassesame,foryourmorningmassage.Youcanaddsweet,warmingscents,suchassweetorangeandroseoils,tothesesame.Besuretomassagetheoilintothescalpatleastonceaweekandwashyourhairafteronehourorthefollowingmorning.

•Wearahatandscarftoprotecttheearsandneckfromaccumulatingcoldandhardqualities.

•Practicenasya(oilingthenose)inthemorningoratbedtime(seepage277).Useahumidifierinyourbedroomatnight.

•Takemoderateexercisedaily,suchasyoga,dancing,andwalking.•Wearcolorsandkeepcolorfulthingsaroundyou.

•Sitinasteamroomortakewarmbathsatleastonceaweek.

WINTERSHOPPINGLIST

VEGETABLES

Artichokes

Beets

Carrots

Collards

Kale

ParsnipsRoastedredpepper(onceortwiceamonth)Seavegetables(dulse,nori,wakame,seapalm)

Squashes

Sweetpotatoes

SwisschardTomatoes,farm-cannedWhitepotatoes,inmoderation

Yams

FRUITS

Apples

Bananas

Dates

GrapefruitMangoes(ripeforeatingandgreenforchutney)

Oranges

Papayas

Pears

GRAINS

Brownrice

Bulgurwheat

Oats

Redrice

Ricenoodles

BEANS

Blackbeans

Greenlentils

Redlentils

FATSAlmondbutter,raw

Almondmeal

CashewsCoconut,shreddedCow’smilk

EggsGoat’smilk

Sesameoil

Sunflowerbutter

Tahini

SPICES

Chilipowder

PaprikaRedchilies,dried

EXTRAS

Applecider

Cacaopowder

Maplesyrup

Molasses

Ricevinegar

yamandoatmuffins

makes6

Theyam(orsweetpotato)isavegetarian’sbestfriend.Pairitwiththemineralsfoundinmolasses,andthisrecipewillprovideagoldmineofbuildingqualitiestohelpyourecoverafterworkingout,towarmyouupwhenyougethome,tofeedasweettooth,andtonourishpeopleyoulove—especiallyyou.Therecipecontainsnooil,sobesuretospreadeachmuffinwithghee,coconutoil,ornutbutter.YoucanalsopairthesemuffinswithGingeredAppleButter(page230).

1egg(orsubstitute1flax“egg”—seebelow)

½cupwholecow’smilkoralmondmilk

½cupmashedsweetpotato

1tbspmaplesyrupormolasses

½cupoats(togrind)

½cuprolledoats

¼tspbakingsoda

⅛tspbakingpowder

⅛tspbakingpowder

¼tspcinnamon

¼tspgingerpowder

⅛tspnutmeg

pinchofsalt

1–2tspghee,coconutoil,ornutbutterpermuffin,forgarnish

MIX-INS(OPTIONAL):½cupchoppedpecans

¼cupchoppedpitteddates

Preheattheovento400degrees.Linemuffintinwithmuffincuplinersorgreasethemuffintinwithcoconutoil.Inasmallmixingbowl,whisktheegguntilfluffy,thenstirinmilk,mashed

sweetpotato,andmaplesyrupormolasses.Togrind½cupofoats,placeoatsindryblendercarafeorfoodprocessorand

pulseuntilground.Thiswilltakelessthanaminute.Inalargemixingbowl,mixthegroundoatstogetherwiththerestofthedryingredients.Stirthewetingredientsintothedryingredients,justenoughtoincorporate.

Donotovermix.Gentlyfoldinyouroptionalmix-ins.Evenlydistributebatterinto6cups.Bakefor30minutes,oruntiltopsaregoldenandatoothpickinsertedinmuffincentercomesoutclean.Serveeachmuffinspreadwith1–2tspofghee,coconutoil,ornutbutterto

providetheoilsneededinwinter.Tomake1flax“egg”:Inablendercarafe,combine1tbspgroundflaxseeds

with3tbspwaterandblendonhighfor2minutes.

ISTHATAYAM?

SweetpotatoesandyamsareusedinterchangeablyinAyurvedicrecipes,buttheyarenotquitethesamevegetable.Sweetpotatoeshavebrownskin,orangeflesh,andtherichervitamincontentofthetwo.Yamsarepurpleskinned,andhavepaleflesh.Yamsarelarger,sweeter,andhaveamilderflavorthansweetpotatoes.Ioftenchoosesweetpotatoesforsoupsbecauseoftheirbrightcolor,yetinthesemuffins,yamstastesweeter.

overnightbulgurwheatbreakfast

serves2

Bulgurcancookovernightbysoakingitinhotwater.Justwarmitupinthemorningandaddsomevegetablestothesamepotforahearty,savory,one-potmeal.Youcangrateorshredvegetablesinadvance(itonlytakesaminuteinafoodprocessor)andkeeptheminanairtightcontainerinthefridge.Whenyouaddtheminthemorning,theywillcookinafewminutes.Asavorybreakfast,asopposedtoasweetone,setsyouupforasteadyday.TaketheleftoversforlunchandservewithaBlackBeanandOatBurger(seepage242)oraRedLentilPâtéandMineralGomasio(seepage251,253).

1cupbulgurwheat

2cupsboilingwaterorvegetablebroth

2tspWinterSpiceMix

¼cupraisins(optional)or½cupgratedcarrotsoryamsorshreddedcabbagepinchofsalt

Rinsethebulgurwheatandplaceinamediumsaucepan.Pour2cupsboilingwaterorbrothoverthegrains,cover,andsoakovernight.Inthemorning,addWinterSpiceMixandabitofwatertothepantokeepthe

bulgurwheatfromstickingtothebottomandturntheheatuptomedium.Addraisins,ifusing,orvegetables.(Youcangratethecarrotsoryamsorshredthecabbagerightintothepot,ifyoulike.)Donotstir.Coverandsteamfor7–10minutes.Addsaltandfluffwithaforkbeforeservingin2bowls.NOTE:Youcanmakethisrecipewithoutvegetables;soaktheraisinsandthe

spicemixovernightwiththebulgurwheatandsimplywarmthecerealonthestovetopforafewminutesbeforeeating.

gheefriedapples

serves1

Reminiscentofpie,butwithoutthecrust,thiswarmbreakfasttakesonlyafewminutestoprepareandsatisfiesalightappetite.

2tspghee

½tspEverydaySweetSpiceMix

1largeapple,coredandsliced

1tbspraisinsorchoppedfigs(optional)

Warmthegheeandspicemixinasmallfryingpanonmediumheat.Addtheappleslicestothepanandstirtocoatallthepieces.Fryonmediumheatfor2–3minutes,stirring.Addatablespoonortwoofwatertokeeptheapplesfromstickingtothepan,andfryfor2–3minutesmore,untiltender.Forvariety,addraisinsorchoppedfigswiththewater.Transfertoasmallbowlandenjoyasis.

warmingtomatodalserves4

Whileredlentilsandtomatoestogetherareprimarilyaheatingcombo,thisdishalsosatisfiesthepungent,sourqualitieswecraveinwinter.Thebrightcolors—yellow,green,andred—areawelcomesightindeepwinter.Balancetheheatingqualitiesofthedalbyservingitoverasweetgrain,suchasbasmatirice,orwithasproutedwheattortilla.

4cupswater

1cupredlentils

1tbspWinterSpiceMix

2wholefreshtomatoesorone16-ozcanwholetomatoes,chopped(reservejuice)2leaveslacinatokale

1tbspghee

½tspcuminseeds

½tspblackmustardseeds

1tspsalt

Inalargesaucepan,bringthe4cupsofwatertoaboiloverhighheat.Rinsethelentilsuntilthewaterrunsclear.Addthelentilstothewateralongwiththespicemix.Inaseparate,smallpot,parboilthewholefreshtomatoes,stemandall,in

waterfor4–5minutes.Pulloutwithaslottedspoonandcoolthemuntilyoucanslidetheskinsoff.Discardtheskins,coarselychopthetomatoes,andaddtothedal.Ifyouareusingcannedtomatoes,addthetomatoesandtheirjuicetothedal.Bringtoaboilagain,thenturnheatdowntolowandsimmer,uncovered.Setatimerfor30minutes,thenslicethekaleleavesintothinribbonsandaddtothepot.Continuetosimmer,partiallycovered,untilthetimerhits30minutes.Letthedalsimmeronlowwhileyouwarmthegheeinasmallfryingpanovermediumheatandsautéthecuminandmustardseedsuntilyoucansmellthem,just2–3minutes.Ifthemustardseedsarejumpingout,coverthepan.Addthespicedgheeandthesalttothelentilsandboil,uncovered,5minutes

more.Stirandservein4widebowlswithriceortortillas.NOTE:Thisrecipealsoworksgreatinaslowcookerorpressurecooker.Red

lentilsdon’tneedtobesoakedovernight,althoughanydalwillbecreamierifyoudosoakthelegumes.

TOMATOTALK

Tomatoskinsaredifficultforsomepeopletodigestandcontainmoreacidthantheinsideofthetomato—makingskinsapotentialirritant.ParboilingtomatoestoremovetheirskinsisthetraditionalmethodinIndia,wheretherearemanytomatodishes.Onecannotdigestsomanytomatoskinsinaday.Removalofskincreatesamilderdish,onethat’seasieronthegutandalsonicertolookat,astherewillbenofloatingpiecesofskin.Cannedtomatoes,thoughconvenient,willnothavethevitalityoffreshones.However,if

youputtheenergyintogrowingandcanningyourown,youarelikelytofeelgreateatingthem,thankstothepranaandsattvafreshfoodprovides.

blackbeanandoatburger

serves2

Thiseasyrecipecanbedoubled,andyouwillhaveextrapattiestopackfortomorrow’slunch.ABlackBeanandOatBurgerservedoveranEverydaySteamedSaladBowlorpairedwithriceandmangochutneywillkeepyouwarmanywinterday.

1cupcookedblackbeans

1handfulbabyspinach

¼cupdicedroastedredpepper

1/3cupoatflour(seebelow)

1tspWinterSalts

1tspghee(optional,forfrying)

Preheatovento350degrees.Lineabakingsheetwithparchmentpaper.Inalargemixingbowl,mashthebeanswellwithafork.Continuetomashin

alltheotheringredientsexceptthegheeuntilthemixturereachesauniformbutchunkyconsistency.Form2largeor3medium-sizepatties,laythemontheparchmentpaper,andbakefor10minutesoneachside.Alternatively,youcan

parchmentpaper,andbakefor10minutesoneachside.Alternatively,youcanmelt1tspofgheeinafryingpanandpanfrytheburgersslowlyovermediumheat,about5–7minutesoneachside,untilwellbrowned.

TOMAKEOATFLOUR:pulserolledoatsinablendercarafeuntilfinelyground.NOTE:Ifyoudon’tsufferfromanysignsofinternalheat(see“Understanding

InternalClimate,”page64),youcansubstitutesalsafortheroastedpeppers.

huevosrancherosandbrusselssproutshash

serves2

Thisisoneofthosecomplicatedrecipesforafunbrunchorjustforyouwhenyouhavethetimeandahankerin’foraspecialmeal!Traditionalhuevosrancheroscanbeafood-combiningnightmare,butfearnot—IhaveappliedAyurveda’shelpfulhintstothecreationofthiswarmingdish.Forprotein,chooseeithereggsorbeansandservewithBrusselsSproutsHashontheside.Tokeeppreparationsimple,omittherancherosauceandservejusttheeggsorbeanswithhash.

RANCHEROSAUCE

NOTE:Sincethisreciperequiresabitofwork,itmakes4servings.Keeptheextra2servingstoeatwithgrainsorvegetableslater.

½cupdicedredonion

½clovegarlic,diced(optional)

2tspghee

1tspchilipowder

1tspcuminpowder

1tspcorianderpowder

1heapingtsppaprika

dashofcayennepowder

½tspsalt

1cupchoppedtomatoes

1cupchoppedcelery

1cupchoppedcarrots

1cupvegetablebroth

Inamedium-sizesaucepanorlargefryingpan,frytheonionsandgarlic,ifusing,inthegheeovermediumheat,stirring,untiltheysoften,afewminutes.Addthespicesandstir.Thenaddthetomato,celery,andcarrots,stirringfor1minutemore.Pourinthebrothandsimmer,uncovered,for30minutes.Takeofftheheatandprocesswithanimmersionhandblenderjustlongenoughtomakeachunkysauce.Covertokeepwarm.

BRUSSELSSPROUTSHASH

2cupsBrusselssprouts

1tbspghee

dashofsalt

ShredtheBrusselssproutsbyholdingontothestemsandgratingwiththelargeholesonaboxgrater,orcutoffthestemsandpulseinthefoodprocessor.Warm1tbspgheeinalargefryingpan,thenaddtheshreddedBrussels

sprouts,stirring.Addadashofsaltandcontinuestirring.Removefromheatwhenhashisbrownedtoyourtaste.Spreadthecorntortillasoverthehashandcovertowarmwhileyoumaketheeggs.

HUEVOS(ORBEANS)RANCHEROS

4eggsor1cupcookedblackbeans

1tspghee

1tspturmericpowder(foreggs)

4corntortillas

choppedfreshcilantro(optional)

Ifusingeggs,warmthegheeinalargefryingpan,breaktheeggsdirectlyintothepan,andsprinklewithturmeric.Frytheeggsuntiltheyolksjustbegintoharden.Ifusingcookedbeansinstead,warmtheminasaucepanwith1tspgheeandmashwithaforkor,foracreamytexture,processwithahandblender.

TOSERVE

Place2warmtortillasoneachplate.Dividetheeggsorbeansinto2servingsoverthetortillas.SpoonRancheroSauceontop.DividetheBrusselsSproutsHashandservebesidethetortillas.Garnishwithchoppedfreshcilantro,ifdesired.

NOTE:Ifyoudonotown2largefryingpans,useasmalleroneforthehashandwarmthetortillasintheoven.Preheatto275andspreadthetortillasonabakingsheet.Removewhenwarm,after3–5minutes.

sproutedmungdalwithyogurt

serves4

Sproutedmungbeansareeasytogrowandlendafresh,energizingatmosphereandaslightcrunchtothisrichwinterstew.Theenergyofthesproutislight,mobile,andfullofprana,lifeforce.Deepinthewinter,growingmungsproutstakesonlyalittleeffortandaddsbrightqualitiestoyourdiet.

5cupswaterorbroth

1cupgreenmungbeans,rinsedandsoakedovernight

1tspWinterSpiceMix

2cupscubedsweetpotatoes,whitepotatoes,orcarrots

4leavesSwisschard

1tbspghee

½tspcuminseeds

½tspblackmustardseeds

½tspblackmustardseeds

½tspsalt

½cupfreshSproutedMungBeans

4tbspyogurtforgarnish

Inalargesaucepanonhighheat,begintoboilthewaterorbroth.Drainthesoakedmungbeansandaddtothewaterorbroth,alongwiththespicemix.Boilfor10minutes.Addcubedpotatoesorcarrots.Turnheattolow,partiallycover,andsetthetimerfor30minutes.Whilethedalsimmers,slicechardintothinribbonsandaddfortheremainingsimmertime,partiallycovered.Inasmallfryingpan,warmthegheeonmediumheatandsautéthecuminand

mustardseedsuntilyoucansmellthem,just2–3minutes.Ifthemustardseedsarepoppingout,coverthepan.Pourthespicedgheeintothepotwiththebeansandvegetables.Addthesalt

andthesproutedbeans,partiallycover,andboiluntilthetimergoesoff.Serveasastew,perhapsoverrice,withatablespoon-sizeddollopofyogurton

topofeachserving.

freshsproutedmungbeans

Beansgrewonavineandwerepickedanddried.Nowthebeanisaseed,withdormant,potentialenergyuntilitgetssoakedandwatered.Sproutingawakenstheenergyoftheseedandmakesitalivingfoodagain.Startwithbeansthataren’toldandstale.Shopsomewherewithgoodturnover

inthebulkfoodsdepartment.Aplacethatisgenerallybusyandhasalargebulksectionislikelytofitthebill.Oldbeanswillrefusetosprout;theyhavelosttheirmojo.Soak½cupofbeansin1½cupswaterovernight.Inthemorning,drainand

rinsethebeansinastrainerorcolander.Spreadthemoutinathinlayeronthebottomofthecolanderorstrainer,placeawidebowlunderneathtocatchdrips,andatoweloverthetop.Leaveoutonthecounteralldayandnighttosprout.Thenextmorning,rinseanddrainthesproutsagain.Coverwithatoweland

repeattheprocess.Within48hoursorso(dependingonhowwarmyourkitchenis)thebeanswillbegintogrowlittlewhitetails.It’sbesttoeatthesproutsbeforethetailsgrowlongerthan¼inch.Ifyouarenotreadytoeatthem,youcanrefrigeratetheminaglassstoragecontainerforafewdays.Igenerallymakesproutsonceortwiceaweekinwinter.It’sgreattoenjoy

freshproducefromyourownkitcheneveninthedepthsofthisseason.

GETYOURSPROUTON

Sproutinghasarhythm,andonceyouareusedtodoingit,youwon’tforgettorinsethebeans.Considerputtingtheminabowltosoakwhenyougethomeforthedayorbeforeyougotobed.Inthemorning,rinsethemandplacethemontopofthefridge(anicewarmplace),coveredwithatowel.Whenyougethomelaterthatday,rinsethemagain.Theyshouldbesproutingbythefollowingmorningandreadyforeatinganytimethatday,oryoucanletthetailsgrowanotherdayortwo,untilyouarereadytomakeSproutedMungDal.Yoursproutswillthankyouforbringingthemtosuchabeautifulfinish.

noodlebowlwithtoastednoriandmineralgomasioserves2

Thisrecipegetsyouworkingwiththeworldofseavegetables,highinmineralsandBvitaminsandastapleofawintervegetariandiet.Thetasteofseavegetablesissweetandsalty,lendingwatertothebodyindrytimesofyear.Thesoupcontainsdriedseavegetables,andthetwocondiments,ToastedNoriandMineralGomasio,canbeusedtoenrichanywintermeal.SeavegetablesdonotappearintheAyurvedictexts,butthosewholivealongthecoastwilldowelltotakeadvantageofthislocalfood,richiniodine,akeymineralforthyroidhealth.

NOODLEBOWL

4cupswater

8oztofu,cutinto2-inchtrianglesor½-inchcubes

2cupschoppedvegetables:leafygreenscutintostrips,carrots,daikonradishes½cupdriedseavegetables(seapalmandwakamebothworkwell)

2heartyhandfulsofricenoodles,kelpnoodles,orZucchiniNoodles(seepage176)2tbspredmiso

Bringthewatertoaboilinalargesaucepan.Addthetofu,choppedvegetables,andseavegetables.Reduceheattomediumandsimmer,covered,about10minutes.Addnoodlesforthelast2minutesofcookingandsimmeruntilthenoodlesandthevegetablesarealdente.Removefromheat.Inasmallbowl,addjustenoughhot(notboiling)watertothemisotomakea

thinpaste,about¼cup.Addthismisopastetothesouppotandstir.Boilingmisokillstheenzymes,soitisimportanttoaddaftertakingthesoupofftheheat,justbeforeserving.Ladleinto2largesoupbowlsandservewithToastedNori,ifyoulike,and

MineralGomasio.

TOASTEDNORI

Forthisoptionalcondiment,toast2sushinorisheetsbywavingthemoverastovetopburneruntiltheyturnbrightgreenandcrispy,justafewseconds.Ifyouputthenoritoocloseitwillblacken—especiallyifyou’reusingagasburner.ToastedNoricanbeusedasacrispysidedishorcrumbledontopofthesoupbeforeserving.Iliketotearthesheetsintoquartersandpileonasmallplate.

MINERALGOMASIO

½cupsesameseeds

1tspfinelygroundsalt

1tbspdulseflakes

Dryroastthesesameseedsinaheavy-bottomedpan(castironworkswell)onmedium-lowheat,stirringconstantly,untiltheybegintobrown,justafewminutes.Coolcompletely,thenhalfwaycrushsesameseedsbyhandwithamortarandpestleorbywhizzingbrieflyinaspice-dedicatedcoffeegrinder.Transfertoasmallmixingbowlandstirinthesaltanddulseflakes.Storeinashakerjaratroomtemperature.NOTE:Mosthealthfoodstorescarrydulse,nori,andwakameintheJapanese

orAsianfooddepartment.See“Resources”(page306)forculinaryseaweedsources.

collardwrapswithredlentilpâté

makes4

Onceyougettheconcept,youcanmakealmostanythingintoacollardwrap,acabbagewrap,or,insummer,alettucewrap.Redmisoisverysalty,sour,and

slightlyheating,andcollardsareoneofthosedeepgreensthatisstillingoodshapeinthewinter,sothisrecipemakesanourishingwinterchoice—butthinkofincorporatingthecollardwrapfreelyinallseasons.Wrappingkichariincollardsisaquickwaytochangeupadalandriceroutine.

REDLENTILPÂTÉ

½cupredlentils

½cupredlentils

¾cupwater

2½tspWinterSpiceMix

1tbspsesametahini

juiceof½smalllemon

1½tbspredmisodissolvedin1tbsphotwater

Rinseandsoaklentilsovernight.Drainandrinse.Inamediumsaucepan,bringthewatertoaboil.Addthelentilsandspicemix.Simmeronlowheat,covered,30minutes,untillentilsaresoftandwaterisabsorbed.Removefromheatandcoolabit.Addthetahini,lemonjuice,andmisopasteandworkinwithahandblenderifyouwantyourpâtécreamy,withaforkifyouwantitwithmoretexture.Addmorewatertothepâtéifyoupreferathinnerconsistency.

COLLARDWRAPS

4largecollardleaves

1cupcookedbasmatirice

½cupshreddedcarrots,cabbage,orbeets(optional)

Bring1cupwatertoaboilinalargesaucepanwithasteamingbasketinside.Cutthestemsoffthecollardleaves,andifyouhavedelicatedigestion,cutthe

thickpartofthestemoutofthemiddletoo—anotch1–2inchesupintotheleafwillstillletyouuseitforawrap.Placethecollardleavesinsidethesteamingbasketandcoverthepot.Steamonmedium-lowheatfor3minutes.Takeofftheheatandremoveleaveswithtongs.Theleavesshouldbebrightgreen—donotovercookthem.

TOMAKETHEWRAPS:

Foreachwrap,flattenacollardleafandspread¼cuplentilpâtéand¼cupriceupthemiddleinarectangularshape.Toaddcrunch,sprinkleon⅛cupshreddedcarrots,cabbage,orbeets.Turnupthetwoshortendsfirst,thenrolluplikeaburrito,asshowninthephotographs.

mixedpotatopiewithroastedmaplealmonds

serves6

Ifyourfarmfriendsbringyoulotsofpotatoesthiswinter,hereisadeliciouslysweetandsavorywaytoserveupabunchofpotatoesforfamilyandguests.Whitepotatoislight,cool,anddryandamemberofthenightshadefamily.Nightshadesareslightlypoisonouswhenconsumedinexcessandpromoteinflammation,sotheyonlyappearinmoderationinAyurvediccooking.Thisrecipeintegratesthebeneficialsweetpotato,whichisnotanightshade.Alwaysbalancethedry,light,andcoolqualitiesbyservingpotatodisheswelloiledandwithsomethingofasweettaste.TheRoastedMapleAlmondsnotonlylookandtastewonderfulbutalsobalancethequalitiesofwhitepotatoes.

ROASTEDMAPLEALMONDS

½tspEverydaySweetSpiceMix

2tbspmaplesyrup

1cuprawalmonds

¼tspseasalt

1tbspcoconutsugarormaplesugar

Preheattheovento350degrees.Lineabakingsheetwithparchmentpaper.Inamedium-sizemixingbowl,mixtogethertheEverydaySweetSpiceMixandmaplesyrup.Addthealmondstothespicedmapleandcoatthoroughly.Mixtogetherthesaltandsugarandcombinewiththealmonds.Spreadthemixtureonthelinedbakingsheetandroastfor10–12minutes.Removefromovenandsetaside.Whencool,coarselychopthealmonds.

MIXEDPOTATOPIE

2tbspghee,plusextratogreasethedish

2cupscookedsweetpotato,mashed(toroastyoursweetpotatoesseeTheYamBomb(page211)2tspWinterSpiceMixorEverydaySweetSpiceMix

1egg(optional)

seasaltandgroundblack

peppertotaste

1mediumwhitepotato

Lightlygreasethesidesandbottomofa9-inchpiedishwithghee.Usingafoodprocessororhandmasher,combinethemashedsweetpotatoes,ghee,spicemix,egg,andsaltandpepperandmixuntilwellcombined.Withtheskinon,slicethewhitepotatointo⅛-inchthickslices.Layerthewhitepotatoslicesonthebottomofthepiedish,overlappingtheslicessothebottomofthedishisfullycovered.Carefullyspoonthemashedsweetpotatomixtureontopofthewhitepotatoslices,spreadevenlytothesidesofthepiedish,andsmooththetop.Bakeonthetoprackat350degreesfor40minutes,oruntilthetopbeginsto

brown.Removeitfromtheoven,topwiththecoarselychoppedRoastedMapleAlmonds,andallowtocoolslightlybeforeslicing.Setouttheremainingalmondsinabowlforthosewhowouldliketoadd

more.

sweetpotatobisque

serves2

Ifyoufeelcoldandhungry,thissoupwillcomfortyou—it’slikehavingdessertasameal.Sweettasteisthebuildingblockofacoldweatherdiet,balancingdry,hard,roughqualities.Theheavy,oilyhitfromabitofcreamservedwarmandspicedherewillnourishthedeeptissues.Kidslikeit,too.

2cupsvegetablebroth

½-inchpiecefreshgingerroot,peeledandroughlychopped

¼cupheavycow’screamorcoconutmilk

1medium-sizeor2smallbakedsweetpotatoes(2cups),skinoptional½tspturmeric

dashofnutmeg

dashofsaltandpepper(optional)

2tspghee

extracreamorcoconutmilkforgarnish

Warmthebroth,choppedgingerroot,andcreamorcoconutmilkinamedium-sizesaucepanonmedium-highheat.Slicethebakedsweetpotatoesinto4–5pieceseachandaddtothepottowarm.Addspices,saltandpepper,ifusing,andgheeandsimmeruntiltheliquidboils.Removefromheatanduseahandblendertoprocesstoasmoothconsistency,makingsuretopureethegingerrootwell.Servein2soupbowlswithatinyextradrizzleofcreamorcoconutmilkon

top.NOTE:Ifyouincludethesweetpotatoskininthesoup,thecolorwon’tbeas

pleasing—itwillbemorebrownthanorange.Iliketopulltheskinsoffthebakedsweetpotatoesandeatthemhot,onthesidewithghee,myownversionof“potatoskins.”

sunbuttertruffles

makesabout12

Peanutbutteroftenappearsintreats,butthepeanut,knownasthe“groundnut”inIndia,isnotrecommendedinAyurveda.Thepeanutisactuallyalegume;itisconsidereddifficulttodigestandincreasesheavy,dense,slowqualities.Youwillnotmisspeanutbutterinthistreatthatcallsforsunflowerseedsandalmondsinstead.SunbutterTrufflesaresogood,youmayeatanextraonebutnotfeelheavybecausesunflowerseedbutterislighterthananynutbutter.Thechocolatecoatingmuststayrefrigeratedtokeepfrommelting.

SUNBUTTERFILLING2tspmeltedcoconutoil

½cupsunflowerbutter

1tbsprawhoney

1tsppurevanillaextract

¾cupalmondmeal

½tspcinnamon

2tspashwagandha

2tspashwagandha

CHOCOLATECOATING3tbspmeltedcoconutoil

1tbsp+2tspmaplesyrup

1tbsp+2tspcacaopowder

shreddedcoconutfordecoration(optional)

Meltthecoconutoilbystandingthejarinhotwater.Inasmallbowl,mixtogether2tspmeltedcoconutoil,sunflowerbutter,honey,andvanilla.Addthealmondmeal,sprinklewithcinnamonandashwagandha,andstirtocombine.Coverandplaceinthefreezerfor45minutes.Coveracookiesheetwithapieceofparchmentpaper.Meanwhile,makethe

chocolatecoatinginabowlbywhiskingwithaforktheremaining3tbspcoconutoilwiththemaplesyrupandcacaopowder.Prepareitfordippingbyplacingthebowlinsidealargerbowlofwarmwater.Thiswillkeepthecoatingfromsolidifyingwhileyouwork.Takecarenottogetanywaterinsidethechocolate.Withthechilledsunflowerbuttermixture,shape1-inchballsanddropthem,

oneatatime,intothechocolate.Usingtwospoons,rolltheballuntilitistotallycoated,thenliftitoutandlayitonthepaperedcookiesheet.Ifdesired,sprinklecoconutoverthetopbeforecoatinghardens.Keeprefrigerateduntilserving.NOTE:Thesetrufflescontainashwagandha,anadapto-genicherbknownforits

abilitytonourishthedeeptissues(bone,nervoustissue,reproductivetissue)andhelpthebodycopewithstress.Duetoitswarmingenergy,itsuseisespeciallyindicatedinfallandwinter.Ifyoudon’thaveany,substitute1tspalmondmealfor2tspoftheherb.

almondgingermacaroons

makes12

Withtheadditionofcacaonibs,thesecrunchy,chewy,flourless,sugarlessmacaroonsleavenothingtobedesired.Seriously!Freshgingeraddsalittlekickandimprovesdigestion.Thisisagreatrecipetomakeforaholidaygathering,astheytravelwellinastoragecontainer.

¾cupalmondmeal

¼cupunsweetenedshreddedcoconut

¼tspbakingpowder

⅛tspsalt

¼cupdehydratedsugarcaneorcoconutsugar

2tbspcacaonibs

1eggor1flax“egg”(seebelow)

1½tbspcoconutoil

1½tbspcoconutoil

¼tsppurevanillaextract

1tspfinelygratedfreshgingerroot

Preheattheovento375degrees.Lightlygreaseacookiesheetwithcoconutoil.Inasmallmixingbowl,combinethedryingredients.Inamedium-sizemixingbowl,beattheeggwithaforkuntilfluffy.Stirtheoil,vanilla,andgingerintotheegg.Pourthedryingredientsintothe

wetingredients,stirringjustuntilcombined.Usealargespoontodropintablespoon-sizeballs2–3inchesapartonthe

cookiesheet.Presseachballdowngentlywithaforktoflattenthebottom.Bakefor8–10minutes,untilcookiesarelightlybrowned.Coolbeforeremovingfromthesheet.Tomake1flax“egg”:Inablendercarafe,combine1tbspgroundflaxseeds

with3tbspwaterandblendonhighfor2minutes.

chocolatebark

Thejoysofmeltingchocolatechipsandsprinklingdifferentnutsandfruitsoverthemtomakebarkatholidaytimecanneverbeunderestimated.Thisloveinspiredmetocreatearecipemadewithbeneficialfatandunrefinedsugar.Maythespiritoftheholidaysliveonwithoutchallengingyourgut.

½cupcoconutoil,melted

¼cupmaplesyrup

¼cupfinelygroundcacaopowder

1tspcinnamon,cardamom,orgingerpowderor1droppurepeppermintoil(optional)driedcranberries,choppednuts,hempseeds,orangezest,candiedginger(note:candiedgingeroftencontainswhitesugar),ordriedlavenderfordecorationLineabakingsheetwithparchmentorwaxpaper.Whisktogetherthemeltedcoconutoil,maplesyrup,cacaopowder,andspice

powderorpeppermintoil,ifusing,inamediumbowl.Ifyourkitchenischilly,youmustmovequicklysothechocolatedoesn’tbegintohardenorelsestandthebowlinsidealargerbowlofhotwaterwhileyouwork.Pourthechocolatemixtureontothepaper-linedbakingsheetandspreadwith

aspatulatomakea¼-inchlayer.Sprinkleyourdecorationsontop.Refrigerateuntilhard,about20minutes.Youshouldbeabletotouchthechocolatewithoutleavingafingerprint.Removefromtherefrigeratorandbreakintopieceswithyourhands—itworksbetterthanchopping.Keepbarkrefrigeratedsoitdoesn’tmelt.NOTE:Coconutoilhasbeenseparatedfromthemeatandfiberofthenut.

Coconutbutteristhemeatofthecoconutanditsnaturallyoccurringoilblendedtogether.Thebodyislikelytoabsorbthepureoilbetter;however,yourbarkwillholdsolidattemperaturesbelow76degreesifyousubstitutecoconutbutterfortheoilinthisrecipe.Ifyouplantotakeyourbarkoutatapartyormakeitforgifts,itwillbemorestableatroomtemperatureifmadewithcoconutbutter.

stuffeddates

serves2

Sweettoothgotyou?Needtowhipupaquickdessert?Thesefancydatesaredense,moist,anddeeplysatisfyingwithoutcontaininganyrefinedingredients.DatesareknownasanaphrodisiacinAyurveda,andtheyincreaserajas,orexcitabilityofthemind.Bestenjoyedinmoderation,StuffedDatescontainminerals,fats,andnaturalsweetnessthatbolsterthesystemthroughthecoldmonths.

4Medjooldates

4tsprawalmondbutter

4wholealmondsorcashews

dashofEverydaySweetSpiceMixorcinnamon

Cuta1-inchslicelengthwiseineachdateandremovethepit.Stuff1tspalmondbutterintoeachslit,lettingitstickoutthetopabit.Pressanalmondorcashewintothealmondbutter.

intothealmondbutter.Toserve,arrangethedatesonaplateandsprinkleadashofspicemixor

cinammonoverall.

winterdigestivetea

serves2

Thisteaisatruewinterwarmerforthebody.Cuminisknownforitsabilitytohelpthebodyeliminatemucus—especiallyhelpfulinlatewinter,whenmucusbeginstoaccumulate.

2cupswater

½-inchpiecefreshgingerroot

½tspcuminseeds

½tspfennelseeds

½tspcinnamon

Bring2cupsofwatertoaboilinasmallsaucepan.Coarselychopthegingerrootandaddtothewater;don’tworryaboutremovingtheskin.Addthecuminseeds,fennelseeds,andcinnamontothewater.Reduceheattolowandsimmer10minutesorlongerifyoupreferastrongflavor.Strainhotteaintotwomugsforserving.Take6ounceswithoraftermeals.

winterrejuvenatingtonic

serves2

Traditionallythistonicistakenintheevening,sometimeswiththeadditionofbuildingherbs,suchasateaspoonofashwagandha,tosupportojas,thenutrient“cream”ofourbodies.Ifyouareasmoothiemaker,trythiswarmvarietyin

“cream”ofourbodies.Ifyouareasmoothiemaker,trythiswarmvarietyinplaceofcold,fruityversions,whichfreezethegutandmakeyoucold.Serveasafillingbreakfast,arichdessert,oratemptingsnackforkids.Thosewhodon’ttoleratedairyproductscansubstituteanynondairymilk.

3–4Medjooldates

10almonds,soakedovernight

1cupwholemilkorEverydayAlmondMilk

½tspEverydaySweetSpiceMix

1tspashwagandha(optional)

Inasmallbowl,soakthedatesinwarmwaterfor20minutes.Removethepitsfromthesoakeddates.Drainthealmondsandremovetheskins.Theywillsliderightoffbetween

yourfingersaftersoaking.Inasmallsaucepan,warmthedates,almonds,milk,spicemix,and

ashwagandha,ifusing,onmediumheat.Whenthemilkishot,removefromheatandblendwithanimmersionhandblendertosmoothieconsistencyorprocessinablendercarafeuntilalmondsanddatesdisappear.Serveinabigmug.You’vegotawarmwintersmoothie!NOTE:Somefind1cupofwholemilktobeabittooheavyorfattyforthe

digestivesystem.Ratherthanbuydenatured,reducedfatmilk,justdilutethewholemilkwithwatertotheconsistencyyouprefer.

masalachai

serves4

Somethingsshouldneverbecompromised.Theperfectcupofchaioffersajoiedevivrenottobetamperedwith.Thisrecipecontainscow’smilk,ahealthydoseofsweetener,andblacktea“dust,”theIndiantypeoffinelygroundblacktealeaves.Overtheyears,Ihavemademanymilk-freeandcaffeine-freevariations:chaiwithrooibos,greentea,soymilk,almondmilk—younameit.ButIsimplymustofferyoutherealthing.Youcanomittheteaandstillhaveabeneficialspicedmilk,anexcellentdessert.Doenjoyplayingwiththischairecipe,andsoonyouwillmakeityourownwithauniquechoiceofspices.

4cupswater

1cupwholemilk

1½tbspIndian-stylefineteadustor3tbsplooseleafblacktea(BrookeBondRedLabelisthechoiceofmostIndianhouseholds)2tbspcoconutsugar

BASICCHAISPICES½tspgingerpowderorfreshlygratedginger

½tspcinnamon

5greencardamompods,crushed

FANCIERADDITIONS2wholecloves

½tspfennelseeds

dashofnutmeg(powderedorfreshlyground)

MySecretIngredient:1tspcorianderpowder

Inamedium-sizesaucepan,bringthewatertoaboiloverhighheat.Addallofthespices.Turntheheatdowntolowandsimmerthespicesfor10minutesminimum.Turntheheatuptomedium,addthemilk,bringtheliquidjusttoaboilagain,andturntheheatdowntolow.Addtheteaandsugar.Stirtodissolve.Dotakecare,becauseonceyouaddthemilkitcanfoamupsuddenly.Donotleaveitunattendeduntilyouaresureit’sonagentlesimmerandnotgoingtoboilover.IfIhadabuckforeverytimeI’veblownupthechaipot...I’mtryingtosaveyoufromthesamefate.Simmer,uncovered,for5–7minutes.(Theshortertimeproduceslesscaffeineandlessdryingastringency.)Takeofftheheatandpourthroughafinestrainerintoanotherpot.Toserve,ladleinto4smallchaimugsfromthenewpot.NOTE:Ioftenbring1cupofwatertoboilthenightbefore,addthespices,turn

offtheheat,andthenletthemsteepovernight.Inthemorning,Iaddthemilk,therestofthewater,andbringtoaboilagain.

ONMYSECRETINGREDIENT

Mostself-respectingchaiwallahshaveasecretingredient,andIamdivulgingmine.IpickedthisupfromayogateacherinRishikeshin1998.Hecalledhischai,withtheadditionofliver-boostingcorianderpowder,“yogitea.”Iwassoldandhavemadechaiwiththisspiceeversince.

saffronlassi

serves2

TheflavorofaSaffronLassiissubtle,yetexotic.Thegoldencolorispleasingandinvigorating.Thestigmas,orfinethreadsofthesaffronplant’sflowers,areprizedfortheiraphrodisiacandrejuvenatingqualities—bothofwhichwecanuseinthewinter.Ihaven’tcalledforsaffroninmanyrecipes,asitisexpensiveandnoteasytofind.Butinthiscase,it’sworthatry.

¼cuporganicwholemilkyogurt

1cupwater,roomtemperature

1pinchsaffronthreads

1tspmaplesyrup(optional)

Ina16-ouncewide-mouthmasonjar,churnalltheingredientstogetherfor1minutewithahandblender,oruseacarafeblender.Pourinto2glassesandserveatroomtemperature.

winterayurvedicspicemixandsalts

Welcome,winterspices!Salt,sweet,andsourarethetastesthateasethewinter.Bothoftheblendsherecontainaheartydoseofsaltandabitofnatural

sweetnesstogonicelywithallyourwintercooking.Winteristhetimeofyeartobegenerouswithspices.

WINTERSPICEMIX

makes¼cup

1tbspcorianderseeds

1tbspcuminseeds

1tbspturmericpowder

½tspsalt

½tspdehydratedsugarcane

1tspgingerpowder

1tspblackpepper(optional)

Dryroastthecorianderandcuminseedsinaheavy-bottomedpanovermediumheatuntilyoucansmellthem,afewminutes.Coolcompletely.Combinewiththeotheringredientsandgrindtoauniformconsistencyinaspice-dedicatedcoffeegrinderorbyhandwithamortarandpestle.Storeinasmallglassspicejarwithashakertop.

WINTERSALTS

makes1/3cup

2tbspdriedrosemary

2tbspdriedmarjoramororegano

1tbspseasalt

1tbspdehydratedsugarcaneormaplesugar

1tbspblackpepper

Mixthedriedherbs,salt,sugar,andpeppertogetherinasmallglassshakerjar.Grindinamortarandpestlefirst,ifneeded,toauniformconsistency.ManyoftherecipesinthissectioncallforWinterSalts;however,youmayalsochoosetokeepthejaronthediningtableasacondiment.Keepafreshpeppergrinderonthetableinwinterandspring,filledwith

tricoloredpeppercorns.Youcanuseittogrind1tablespoonforthisrecipe.

greenmangogingerchutney

makes16ounces

Shoppingforgreenmangoesalwayssignalsthebeginningofabeautifulthing.Pickmangoesthatarequitehardandhaveafullygreenskin.WhenIamreadytomakeabigbatchofthischutneyforawinter’smonth,IplanitonadaywhenIcanbehomelongenoughtoboilthecauldronforawhile.Afewhoursofchutneypreparationgivesyouabountyofflavorthatlastsforweeksintherefrigerator.Irecommendmakingthischutneytowardslatewinter,whensweet,sour,andspicyqualitiesareappropriate.Putonsometunesandloseyourselfintherhythmofdicingforawhile.

4greenmangoes

optionalheat:2smallgreenchiliesor¼tspcayennepepper4-inchpiecefreshgingerroot

½cupapplecidervinegar

¾cupdehydratedsugarcane

optionalneutralspices:1tspcinnamon,cumin,and/orcorianderpowderPeelandchopthegreenmangoesinto1-inchcubes,smallenoughtocookdowneasily.Chopthechiliesupverysmall,ifusing.Removesomeoftheseedsifyou

wantalessspicychutney,withoutcompromisingtheflavor.

wantalessspicychutney,withoutcompromisingtheflavor.Peelandchopupthegingerrootintoskinny,½-inchsticks,sothefibersofthe

rootareinsmallpieces.Inalargesaucepan,combinealltheingredientstogetherandsimmeronlow

heat,uncovered,untilthemixturereachesajamlikeconsistency,anhourorso.Alltheingredientscouldalsobesimmeredinaslowcookerovernight.Coolandtransfertoa16-ouncemasonjar,keeprefrigerated.NOTE:Irecommendaddingtheoptionalheator,forthosewithahotinternal

environment,theoptionalneutralspices—butnotboth.Althoughthatcouldbetasty,itwouldmeanthere’salotgoingoninonecondiment.

tomatodatechutney

makes16ounces

ThisPunjab-inspiredrecipeisagreatwaytousehome-cannedtomatoespreservedfromthesummergarden.Fenugreekkeepstheliverfunctioningwellasthewinterwearson.Trythischutneyasanaccentfordosaoralongsidericedishes.TomatoDateChutneywillkeepforaweekintherefrigerator.

1tspghee

1tspfenugreekseeds

2cupshome-cannedtomatoes

6degletnoordates,pitted

1tspsalt

2tspfreshlemonjuice

Meltthegheeinamedium-sizefryingpanorwidesaucepanonmediumheat.Toastthefenugreekseedsintheghee,stirringconstantly,untilyoucansmellthem,2–3minutes.Addtomatoesandsalttothegheeandstirtocombine.Chopthedatesinto¼-inchroundsandaddtopan.Turntheheatdowntolowandsimmer,uncovered,untilthedatesalmostdisappear,15–20minutes.Stirafewtimeswhileitsimmers.Whenthechutneyhasreachedajamlikeconsistency,takeofftheheatandstirinthelemonjuice.Letitcoolandtransfertoa16-ounceglassmasonjarforstorage—buttry

somehotwithdosabeforeyouputitaway!

misosesamedressing

makes2–3servings

Fourofthesixtastesarerepresentedinthiskinglycondiment.Sesame’stripletasteofsweet,bitter,andpungent,mixedwiththesourofmiso,createsaverybalanceddressing,especiallywhenservedwiththebitter,astringenttastesofdarkleafygreens.Makethispairingawinterstaple.

2tspsesameseeds

1tbspredmisodissolvedin1tbsphotwater

¼cupsesameoil(raworrefinedformediumheat,nottoasted)

¼cupricevinegar

½tspgingerpowder

½tspcuminpowder

dashofumeplumvinegar(optional)

Inasmallfryingpan,toastthesesameseedsovermedium-lowheat,stirringconstantly,untiltheybegintobrown,justafewminutes.Combinealltheingredientsinasmallbowlandwhisktogetherwithaforkor

shakeinan8-ouncemasonjar.Thisdressingwillkeepforaweekintherefrigerator.Toserve,shakeorstir

vigorouslybeforedrizzlingoveranEverydaySteamedSaladBowl,RedLentilPâté,sautéedgreens,orcookedgrains.

AYURVEDAANDFERMENTEDFOODS

Fermentedfoods,suchasmisoandvinegar,increaseheatinthebodyandbalancestomachacidlevels.Fermentsaremeantasacondimentonlyandcancauseimbalancewhentakeninexcess.Thosewhosedigestivesystemstendtowardacidicmightavoidfermentedfoodsaltogetherorconsumethemasastrictlymedicinalpartofthedietina1tbspservingsize.InAyurveda,fermenteddairyproducts,suchasbuttermilkandhomemadecheese,called

“paneer,”arearegularpartofthediet.Pickledfruitsandvegetablesmaybeservedinsmallquantities(1–2tsp)toenliventhedigestionincoldandrainyweather,whileafewouncesoffreshbuttermilkoftenappearattheendofmiddaymeals(seeEverydayDigestiveLassi,page106).IntheWesterndiet,vinegar,wine,pickles,kombucha,agedcheeses,sauerkraut,and

kimchiareoftenservedinquantitiesthatarelessmedicinalthantheyarehabitual.Toomuchofagoodthing—inthiscase,thesharp,penetratingqualitiesoffermentation—cancauseariseintheinternalclimate,whichcanpromoteimbalanceinsomecases.Finally,rememberthatthelongersomethingsitsaround,themoresouritstaste.

Traditionalfermentsareusuallyhomemadeandfresh,notstorebought.Introducefermentedfoodsintothedietwithmoderationandfindalocalproviderorlearnhowtomakesmallbatchesathome.

APPENDIX1

DinacharyaHow-To

Thefollowingdinacharya,ordailypractices,appearintheoptimalorderinwhichtodothem.Youdonothavetopracticethemall;pleaseconsultthelifestyleguidelinesineachseasonalchapterformoreinformationonwhattimesofyeartheseproceduresaremostbeneficial.Generally,tonguescrapingandoilingoftheskinaremostimportantforeverydaypractice.

TongueScraper:AU-shaped,bevel-edgedpieceofcopperorstainlesssteelusedforcleaningthetongue.

DryBrush:Astiff,naturalbristlebrush,withawoodenhandle,usedforexfoliatingtheskin.

MassageOil:Besuretobuyorganic,high-qualityoillessthanoneyearoldformassage.Keepoilsoutofthesun.DonotpurchasenonorganicoilsatIndianorChinesemarkets.Visitthe“Resources”section(page306)fortrustedmailordersources.

NetiPot:Drugstoressellnasalirrigationkitswithplasticpotsandpacketsofsalt(bothhandyfortravel),butit’sbesttopurchaseaceramicorstainlesssteelpotforhomeuse.Thesecanbepurchasedatmosthealthfoodstores,orfromasupplierintheResourcessectionofthebook.

GlassDropperBottles:Sterile,emptyglassdropperbottlescanbepurchasedatsomehealthfoodstoresandherbalsuppliers.Usetostoresesameoilforthenoseorrosehydrosolfortheeyes.

RoseHydrosol:Adecoctionmadeofthewaterofsteamedrosepetals,safeforuseintheeyesandtoflavorfood.Hydrosolisdifferentfromrosewater,whichismadebyaddingroseessentialoiltowaterandisunsafefortheeyes.

TongueScrapingUseastainlesssteelorcoppertonguescraper.Firstthinginthemorning,beforeconsuminganydrinks,scrapethetonguefivetosixtimes,fromasfarbackasyoucangettothetip.Covertheentiresurfaceofthetongue,especiallywayintheback.Pressgently;donotdisturbthetonguetissue.Amucuswilllikelyappearonthescraper;rinseinthesinkasneeded.Afterfinishing,cleanthescraperthoroughlywithhotwaterandkeepitnearyourtoothbrush.Donotscrapethetongueatothertimesofday.FollowwithtoothbrushingandacupofhotwaterorEasyMorningBeverage(page104).

WashtheEyesRuncoolwaterfromthetapandrinsetheeyeswellbysplashingthecoolwateroveropeneyeswithyourhandsfourorfivetimes.Followbyblinkingseventimesandrollingtheeyesincircles.Thosewithburning,itching,orrednessoftheeyescansprayordroprosehydrosolintotheeyesatthistime.Besuretopurchaseahydrosolratherthanwaterwithroseessentialoiladdedtoit.Essentialoilsarenotsafefortheeyes.

Neti(NasalIrrigation)Thinkofneti,irrigationofthenasalpassage,asbeinglikeflossingforyournose.Usinganetipotinvolvespouringasmallamountofsaltwaterfromaceramicorstainlesssteelpotthrougheachnostril,dislodgingaccumulatingmucusandimpurities.Iliketopracticenetiintheshower,whenthewarmthoftheshoweropensthenasalpassageandanydripswillbewashedaway.Potentialbugscan’tgetaholdonyouwhenyouusethenetipot.Practiceneti

inthemorning,atthechangeofseasons,whenthecoldandfluseasonbegins,andasneededthroughthespringandfall.Mucus-proneorallergictypeswillfindtheybenefitfromdailyuseofthenetipot,whiledrytypeswillneedthisonlyoccasionallyandwillbenefitmorefromnasya(seenextpage).Thispracticecanalsobeusedforafewdayswhenimmunityfeelscompromised.Noteveryoneneedsiteveryday.Topractice,boilpurifiedwaterandaddenoughcoldpurifiedwatertobesure

itisnottoohot.Youshouldbeabletoholdyourfingerinitwithoutitfeelingtoohot.Besuretocheck.Dissolvefinegrain,pureseasaltcompletelyinthewarmwater(netipotscomeindifferentsizes,pleasereadtheinstructionsonyourstofindthecorrectamountofsalt).Intheshoweroratthesink,leanforward,keepingthebackoftheneckextended,soyourwholetorsoisbending.Tipyourheadandplacethespoutintothetopnostrilandwaitforthewatertorunouttheothernostril.Ifwaterisnotdrainingeasilyafterafewtries,refrainfrompracticinguntil

youcangetformalguidance.Letthewaterrunoutnaturally.Donotforciblyblowthenose,asthiscansendthewaterinfurther.Youmaycoveronenostrilandsimplyexhaletohelpthelastbitofwaterout.Tiptheheadtheotherwayandrepeatfortheothernostril.

NOTE:Toomuchsaltburns;toolittleleavesyoufeelinglikeyouhaveswimmer’sear.Donotpracticenetimorethanonceaday.

Nasya(OilingoftheNose)Unlessyouexperiencecongestion,alwaysfollownetiwithnasya,applyingsesameoiltothenostrilsbyswirlingitinwithaQ-tiporpinkyfingertipandinhalingdeeply.Thiswillbalancethedryingeffectofsalt.Orderoilfromasupplierontheresourcelist(seepage306),oryoucanmakeyourownnasyaoilbydecantingrefinedsesameoilintoasteriledropperbottle.Droptheoilontoyourpinky,Q-tip,ordirectlyintoyournostrilanddonottouchthedropper.Evenifyoudon’tpracticeneti,takecaretooilthenosewhiledoingdailyoilmassage.Don’tforgettobringyournasyaoilonplaneridesandtousebeforeridingpublictransportation.Theoilisgenerallygoodforoneyear.Nasyaisnotindicatedincasesofchroniccongestion;bettertoseean

Ayurvedicpractitionertohelpyoudiscoverthecause.Butdotakenotethatfoodallergiescancausecongestion,andaseasonalcleansemightclearyouup,aswellasgivingyouanopportunitytodiscoverwhatiscausingtheproblemasyoureintroducecertainfoodstoyourdietafterthecleanse.

DryBrushingThisprocedureisespeciallyindicatedinlatewinterandspringorinconditionsofweightgainorwaterretention.Useanaturalbristledrybrush(availableindrugstoresandhealthfoodstores)ondryskin.Beginningattheanklesandmovinguptowardtheheart,makesmall,briskcirclestoexfoliateandstimulatetheskinoftheentirebody,especiallythearmpitsandchest,innerthighsandgroin,andanywherestubbornfattissuelikestohangaround.Takethreetofiveminutesandbefirm,butdonotdisturbtheskin.Arosycolorshouldresult.Practiceanywherefromdailytoonceaweek,beforehavingyourshowerandoilmassage.

Abhyanga(OilingoftheSkin)Ifyoudoonlyonedinacharyapractice,dothisone.Youwillnoticetheoilingoftheskincreatesaprotective,strengtheningforcefieldaroundyoufortheday.It’sbesttoapplywarmoilthicklyrightbeforeyoushowerorintheshower.

Thewarmwaterwillopenthepores,andthemassagewillpenetratemoredeeply.Warmtheoilbysittingasmallcontainerofitinasinkofhotwaterwhileyougetundressed.Applyoilfor5minutesbeforeyoushower,usinglongstrokesalongthebonesandcircularstrokesonthejoints.Incoldweather,youmightchoosetokeepasmallplasticcontainerofmassageoilinyourshower.Whenyou’rereadytoperformyourabhyanga,putthecontainerontheshowerfloorandturnonthewater,soyouandtheoilwarmuptogetherintheshowerforaminute.Turnoffthewater;applyapalmfulofoiltotheentirebody,includingtheearsandnostrils—butyoumayskiptherestoftheface.Rubitinwellforafewminutes,thenturnonthewarmwateragain,standunderit,andrubsomemore.Donotsoapoffyourskin—justsoapthehairypartstoremovetheoil.Toweldry—lingeringinyourtowelforafewminutestolettheskinabsorbtheoil,ifnecessary—getdressed,andgoaboutyourday.

WHATKINDOFOILTOUSEYoumayenjoychangingyourmassageoilwiththeseasonsasindicatedintheseasonallifestyleguides,buthereareafewgeneralchoices.Pleasebesuretodoapatchtestwithanyoilbeforeapplyingtotheentirebody,tobesureyouarenotallergic.

Sesameoil:Traditionallysesameoilisfavoredforitsabilitytobuildstrengthandsoftnessinthebody.Sesameoiliswarmingandindicatedforthosewhoruncoldandexperiencedryskin.Sunflowerandalmondoil:Thesetwolighteroilsareneitherheatingnor

coolingandareindicatedforthosewhodonotexperienceverydryskin.Coconutoil:Coconutoiliscoolingandindicatedforthosewhorunhotor

havesensitiveskin.

SpecialAbhyangaduringaSeasonalCleanseThefollowingpractice,knownassnehana,isrecommendeddailythroughoutaseasonalcleansetoquietthenervesandtosoftenimpuritiesandthechannelsthatcarrythemoutofthebody,sotheycanbereleased.Snehameans“love”inSanskrit,andthisancientpracticeisliterallyanapplicationoflove.Takingthetimeforthiskindofmassageonceaweekthroughouttheyearwillgreatlyenhancetheimmunesystem,strengthenthenervoussystem,andhelpwithpainmanagement.Warm¼–½cuporganicsesameoilinajarorbottleplacedinhotwater.Make

suretheroomyouoiliniscozyandwarm.Preparetheroomandremoveyourclothesbeforeyoubegin,tominimizetheneedtomove(andthepossibilityofslickingsurfaceswithoil).Layanoldbathtowelonthefloorandsitdown.Breathedeeplyafewtimesandgivethanksforthetimeandspacetocareforyourselfinthisway.Applythewarmoiltoyourbodywithloveandpatience.Rubitinwell,especiallyinareasthattroubleyou.Beginningwiththefeet,workyourwayupthebody,usinglongstrokesalongthebones,circularstrokesonthejoints,andwideclockwisecirclesonthechestandabdomen.Massagethefaceandheadlast,rubbingtheoilintothescalp.Useyourlittlefingerstoputoilintheearsandnose.Halfacupwillseemlikealot.Keepgoinguntilyoudon’tthinkyourskincanabsorbanymore;thisprocessmaytake15minutes.Whenyou’vemassagedinalltheoil,liebackonyourtowelandrelaxfor5to30minutes.Ittakesatleast20minutesforthebodytoabsorbtheoil,soafter15minutesofmassage,relaxforatleast5minutes.Burnacandleorplaysoftmusic.Nowenjoyahotshower,butwipeyourfeetfirstsoyoudon’tslip.Donotusesoap;thehotwaterwillremoveanyexcessoil.Applyshampootohairbeforewettingtocuttheoil.Afteryoushower,patyourselfdry.Yourskinmaystillseemabitoily;massagetheoilinfurther,anditwillgraduallybeabsorbed.Afterward,cleanyourbathtuborshowerstallofresidualoiltomakesurenooneslips!

NOTE:Whenyourtowelbecomesveryoily,itcancreateafirehazardifyouputitinthedryerafterwashing.Betteryouhangyourabhyangatowelstodryandreplacethemperiodicallyinstead.

APPENDIX2

SeasonalCleansing

Theseguidelinesareapplicabletobothspringandfallcleansing.

FINDINGTHETIME

Lookatyourcalendarandfindaweekwhenyoudon’thaveanybigevents,deadlines,orairtravelscheduled.Youmayneedtocancelasocialengagementortwo,especiallyintheevening,toensureyougetenoughrest.Stayinguptoolatewillmakeyouhungry,tireyouout,andreducetheefficacyofyourcleansingperiod.Ifanengagementisunavoidable,bringthefoodyoupreparedalongwithyouorordersteamedvegetables,plainrice,hotwaterwithfreshlemon,andclearsoupsatrestaurants.Duringthistimeyouhavesetaside,pleasedon’tfeelshyaboutpullingoutyourownfoodatasharedmeal.Thisisyouropportunityforself-care,andyouarenotbeingrudeorinconveniencinganyonebymakingspecificchoicesaboutwhatyoueatforasetperiodoftime.Youareinspiring!Itisgenerallydifficulttoidentifyaweekwith“nothing”goingon,butstillit’s

bettertotrytocreateafewdaysofspacethantogetdiscouragedbythecalendarandbettertobringyourownfoodthantoletsharedmealsandplannedeventsovershadowyourseasonalself-care.

DECIDINGHOWLONG

Blockoffthreetosevendaysforyourcleanse,andtakeitonedayatatime.Ifyouhavelittlebodyfat,experienceextremeheadaches,findyourselflight-headed,ordevelopdifficultyconcentrating,youmayneedtostopyourcleanseatthreedays.Acleanseisnotacontestbutanactofcompassionateself-care,andevenadayortwohasapositiveeffect.Gettingstartedisusuallythehardestpart,andbeingopentodoingitforjustafewdays,ratherthanpushingyourselftotheextreme,willensuresuccess.

totheextreme,willensuresuccess.

TIPSFORASMOOTHCLEANSE

•PrepareabatchofEverydayKichariinthemorning.Thisonepotwillbecomeyourthreemealsfortheday.Eataportionforbreakfast,packwhatyouneedforlunch,leavetherestinthepotfordinner(onlystoreitintherefrigeratorifyouliveinahotclimate).

•Avigorousoilmassageinthemorningwakesyouup,whileagentlemassageintheeveningcanhelpyousleep.Carveout30minuteseachdayofyourcleanse,ateithertimeofday,topracticeabhyanga.Seeappendix1,“SpecialAbhyangaduringaSeasonalCleanse”(page278).

•Prepareandbringenoughkicharitowork.Lighterindividualsorthosewithlowbloodsugarmayneedtoeatfourmealsaday.Especiallywhenyouarenewtocleansing,alwayspackanextrameal,toavoidfindingyourselfwithoutenoughfood.

•Remember:restandrelaxationarekeyelementsofdetoxification.Thebodywillnotgetridoftoxinsuntilyoucarveoutsometimeandcreatearestful,safeenvironmentfordetoxifying.Ifthephysicalbodyornervoussystemisoverworked,thebodywillcontinuetocravebuilding,groundingqualitiesfromheaviercomfortfoods,suchascheese,meat,andbread,tokeepupwiththepaceyouaresetting.

•Ifyousufferfromchroniccongestion,notethatfoodallergiescancausecongestion,andaseasonalcleansemightclearthatup,aswellasgiveyouanopportunitytoseewhatiscausingtheproblemasyoureintroducecertainfoodstoyourdietafterthecleanse.Ifthecongestionpersists,seeanAyurvedicpractitioner.

SPOTLIGHTONPANCHAKARMA

Panchakarmameans“fiveactions.”Itreferstothefiveactionstraditionallyusedtoremoveexcessdoshathathasaccumulatedinthebody:vomiting,purgation,cleansingofthenasalpassage,andtwotypesofenemas,cleansingandnutritive.ConsultanAyurvedicpractitionerorfindapanchakarmacentertolearnmore(see“Resources,”page306),anddonotundergotheseactionswithoutprofessionalguidance.Purvakarmaismoreappropriateforthedo-it-yourselfcrowd(includingmostreadersof

thisbook).Purvameans“before,”andpurvakarmareferstopreparatoryactionstakenbeforepanchakarma.Theseincludeeatingamonodietofkichariandpracticingtherapiessuchasabhyanga(oilmassage)andsvedana(sweating,whichcanbeaccomplishedinasteamroomorbath)topreparethebodyforaforcibleremovalofaggravateddosha.

Purvakarmaassiststhebodyinitsnaturalprocessofalleviatingaccumulateddoshainthreeways:

•Itremovesdifficult-to-digestfoodsfromthediet.•Itenablesthebodyanditssenseorganstorelaxandrest.•Itsoftensimpuritiesandthechannelsthateliminatethem.

Fortheseasonalcleansesetasidetimeatthechangeofseasonstogiveyourselfoilmassage,preparesimple,seasonalfoods,andindulgeinrestandquiettime.Thespringandfallchaptersguideyouthroughhowtogainthemostbenefitfromtheseancientpractices.

SimpleSpringCleanseAstemperaturesbecomeconsistentlywarmer,accumulatedheavy/denseandsticky/moistqualities,whichprotectedusfromwinter’scold,begintosoften.Yourbodypreparestobreakdownanddischargewhatitnolongerneeds.TheSimpleSpringCleansemaximizesyourbody’snaturalinclinationtogetridofexcessfatandmucusinspring.Thisisathree-toseven-dayprogramofeatingamonodietofEverydayKichari(seepage94),whichhasdetoxifyingqualities,andpracticingdailydrybrushingandoilmassage.Drybrushingandoilmassagewillloosenimpuritiesandstimulateyourlymphaticsystem,themainlinefordetoxification.Springcleansingisapreventivemeasuretoensuregoodhealthforthecomingseason.Youmayfindyouneedlessfoodinthespringtimeandfeelthedesireto

exerciseabitmoreduringorsoonafteryourcleanse.Listentoyourbody’snaturalcravings.Ifyouhadalongindulgentorsedentarywinter,youwillneedtoshedsomeheavyqualitiesbychoosingbitterandastringentvegetablesandgettingyourbodymoving.

TOPREPARE

Beginpracticingthespringdinacharya,grindyourSpringSpiceMix,andfamiliarizeyourselfwiththespringshoppinglist.Ifyouhaven’tmadeEverydayKicharibefore,makeapracticebatchtogetthehangofit.Ifyoufeelyouneedmoreguidanceduringyourcleanseorhavequestions

aboutwhetheranAyurvedicspringcleanseisforyou,consultanAyurvedicpractitioner(see“Resources”onpage306).

THEDAILYMENU

•HaveEasyMorningBeveragetostarttheday;nocaffeine.•SticktoamonodietofEverydayKichari,madewithonespringvegetableperbatch,andSpringSpiceMix(seepage150).

•Eatthreemealseachday.Lighterindividualsorthosewithinconsistentbloodsugarmayneedfourdailymeals—butnosnackinginbetween.Donoteatifyouarenothungry.

•Drink6ouncesofhotSpringDigestiveTeawithmealsand/orsipfromathermosthroughouttheday.

•Sipwarmwaterandgingerteathroughouttheday—nothingcold.•Ifyouneedmorenourishment,haveEverydayCleansingGreenSoup(page102)oraCleansingGreenJuice(page149)toaugmentthemiddaymeal.Needvariety?TryBarleyKanjee(page83)forbreakfast.

DAILYOILMASSAGESetaside30minuteseachday,alltoyourself,todoyouroilmassage.Seeappendix1,“DinacharyaHow-To”(page274),forcompleteinstructionsonhowtopracticeabhyanga.Ifsesameoilistooheavyforuseinspringoryoufeellethargicafteroiling,usealighteroil,suchassunflowerorgrapeseed.

SPRING LIFESTYLE AND EXERCISEGUIDELINES

Avoid:•Coldfoodanddrink•Extrasalt.UseonlytheamountspecifiedintheAyurvedicrecipes.•Vigorousexercise.Ifyouareveryfit,do50percentofwhatyouareusedto.

•Eatingbetweenmeals•Eatingtoomuchatonetime

Enjoy:•Drybrushingtheskin•Asauna,steamroom,orEpsomsaltsbath•Walkingorpracticinggentleyoga•Givingyourselfadailyoilmassage.Thisisimportanttohelpyourbody

releaseimpuritiesandcalmyournervoussystem.•Goingtobedearly,lyingdownanhourortwoearlierthanyouareusedto

SignsofaSuccessfulSpringCleanse:•Anywhitecoatingonyourtongueclearsup.•Yourbreathisfresh.•Youhaveregularbowelmovementswithoutgasorbloating.•Thewhitesofyoureyesareclear.•Youfeelbrighter,moreenergetic.•Anylingeringsinusorchestcongestionisgone.

WhentoPlanYourSpringCleanseIfyouliveinacoldclimate,makesureyouwaituntiltemperaturesareconsistentlyabovefreezingsoyourbodywon’thavetorestockitsdenseandstickystores.Inmostareas,thiscanbeasearlyasMarchorApril,andincoolerclimates,aslateasMay.

ShortandSweetFallCleanseAstemperaturescool,thebodypreparestoreleaseexcessfireandwaterelementsthataccumulatedduringhot,humidweather.Thedrywindsoffallcanstirupthefireelementandcausecompromisedimmunity,inflammation,acidicdigestion,skinproblems,allergies,andashorttemper.Assistyourbodyinitsnaturalreleaseofhot,sharp,oilyqualitieswithanAyurvedicfallcleanse,whichwillalsoprepareyouforthedry,cool,roughqualitiesofautumn.Afallcleansebolsterstheimmunesystemduringcoldandfluseason.Italsoimprovesdigestion.Thefallcleanseisathree-toseven-dayprogramofanAyurvedicmonodietof

kichari,dailyoilmassage,andplentyofrestandrelaxation.Asdescribedearlier(page94),kichariisaspecialfoodthatbothdetoxifiesandnourishes,allowingyoursystemtorecalibratewithoutanyaggravation.Dailyoilmassagewillloosenimpuritiesandstimulateyourlymphaticsystem,themainlinefordetox.Restandrelaxationareessentialduringthefallcleansetoallowyourbody’senergytofeedthedeeptissuelayers,protectingyourbones,nervoussystem,andreproductiveorgans.

Besuretoreviewappendix1(page274)beforebeginningyourcleanse.

TOPREPARE

Beginpracticingthefalldinacharya,grindyourFallSpiceMix,andbuyafewvegetablesfromthefallshoppinglist.Ifyouhaven’tmadeEverydayKicharibefore,makeapracticebatchtogetthehangofit.IfyouneedmoreguidanceaboutwhetheranAyurvedicfallcleanseisforyou,

consultanAyurvedicpractitioner(see“Resources”onpage306).

THEDAILYMENU

•DrinkEasyMorningBeveragetostarttheday;nocaffeine.•EatamonodietofEverydayKichari,madewithonefallvegetableperbatch,andFallSpiceMix(seepage228).

•Eatthreesit-downmealseachday.Lighterindividualsorthosewithinconsistentbloodsugarmayneedfourdailymeals—butnosnackinginbetween.Donoteatifyouarenothungry.

•Drink6ouncesofhotFallDigestiveTeawithmealsand/orsipfromathermosthroughouttheday.

•Sipwarmwaterandherbalteathroughouttheday—nothingcold.•Ifyouneedmorenourishment,haveEverydayCleansingGreenSouporanEverydayDigestiveLassitoaugmentthemiddaymeal.Ifyouneedvariety,tryplainEverydayCreamedGrainCerealforbreakfast.

DAILYOILMASSAGESetaside30minuteseachdaytomassageyourbodywithoilandtooilyournose.Seeappendix1,“DinacharyaHow-To”(page274),forinstructionsonabhyangaandnasya.Usingplainsesameoilinthenosewillbalancethedryqualitiesoftheseasonandprotectfromcoldandflubugsthatliketoclingtotheinsideofyournasalpassages.

FALLCLEANSELIFESTYLEANDEXERCISEGUIDELINESAvoid:

•Coldfoodsanddrinks•Rawfoods•Spicyingredients,suchashotsauce,chilies,andcayennepepper

•Nightshades:tomatoes,bellpeppers,eggplant,andwhitepotatoes•Vigorousexercise.Forexample,ifyouusuallyrun,walkinstead.•Eatingbetweenmeals•Eatingtoomuchatonetime

Enjoy:•Anapifyouneedit•Asauna,steamroom,orEpsomsaltsbath•Restorativeyoga•Sippinghotwater•Givingyourselfadailyoilmassagetoreleaseimpuritiesandcalmyournervoussystem

•Goingtobedearly,lyingdownanhourortwoearlierthanyouareaccustomedto

SignsofasuccessfulFallCleanse:•Anywhitecoatingonyourtongueclearsup.•Yourbreathisfresh.•Youhaveregularbowelmovementswithoutgasorbloating.•Thewhitesofyoureyesareclearandbright.•Youfeelconsistentenergylevels,groundedandcalm.•Skinrashesandpimplesclearup.

WhentoPlanYourFallCleanseLateSeptemberandOctoberarethebesttime,whentheweatherisconsistentlycool—butbeforetemperaturesreachfreezing.Ayurvedadoesnotadviseperformingacleansewhenitisverycoldout.

APPENDIX3

ToolsandTechniquesforEverydayAyurveda

CarafeBlender:Ablenderwithaglasscarafehasmorepowerthanahandblenderandiscalledforinrecipesinwhichtheingredientsaretoohardorfibrousforahandblender,suchasjuicesandchutneys.

FoodProcessor:Thistooltakesupalotofspace,butithasthemostpowerforgrindingnutsandmakeschunkierchutneysandsmoother,thickerpâtésandhummusthanacarafeblender.

HandBlender:Alsoknownasanimmersionblenderorstickblender(seeequipmentphotobelow).Usedtoblendnutmilksandtopureesoups,ahandblenderisquickertocleanthanacarafeblender.Worksespeciallywellforhotsoups,whichcanmakeacarafetoohot.

PressureCooker:AstapleinanIndiankitchen,apressurecookercutscookingtimeinhalfforlegumesandhardvegetables,withoutrequiringsoaking,andensuresawell-cooked,easilydigestedbean.

RiceCooker:Anelectricricecookercanbepresettomakericeorkicharibyacertaintime.Thistoolisagreattimesaver.

GratersandGrindersGrater:Metalboxgratersarecommon,butaplanegratertakesuplessspacein

thekitchen.Agoodgratershouldhavesmallandlargegratingoptionsandbesturdy.Microplanegratersworkgreatforgratinggingerroot.

MortarandPestle:StonegrindingistraditionalinmuchofIndia’scooking,anditisstillcommontoseehomecookssittingoutside,grindingtheday’singredients.EverydayAyurvedarecommendsthatyouenjoythearomatictaskoffreshlygrindingspicesforyourmeals.Astonemortarandpestlewillnotretainscents,likewooddoes.

SpiceGrinder:Acoffeegrinderreservedforspices,seeds,andnutsallowsyoutomakelargeamountsofspicemixesquicklyforstorage.

PepperMill:Freshlygroundpepperatthetableisajoyoflife.Lookforawoodenpeppermillandfillitwithhigh-qualityblackormulticolorpeppercorns.

Pots,Pans,andMore

Saucepan:Asouppotwithhighwalls,usuallyintwo-,four-,andsix-quartsizes.Afour-quartpotisbestforrecipesthatservefourormore,whileatwo-quartpancanbeusedtomakesmalleramounts.Favorhigh-qualitystainlesssteelsaucepanssuchasAll-Cladbrandanddonotbuyaluminum,whichissoft,porous,andreactivetocertainfoods,whichcancreatequestionablechemicalcompoundsinyourfood.Itisworththeinvestmenttobuyafewgoodsaucepans.

FryingPan:Afryingpanisbroadandwide,withashortlip,andisusedforsteamsautéingandfrying.“Green”fryingpanswithaceramicnonstickcoveringarepreferabletoothernonsticksurfaces.GetridofyourTeflon,whichcancreateharmfulchemicalcompoundsifthecoatingbreaksdownintoyourfood.

CastIronFryingPan:Cast-ironpanshavebeenfavorablecookingtoolsforslowcooking,frying,andbakingbecauseoftheirresiliencyandabilitytodistributeheatevenly.Awell-seasonedpanwillhaveanonstickquality.Myrecipescallforalargesize,whichcanbeanywherefromfifteentoseventeeninchesindiameter.Asmallerdiametercanbeused,thoughyoumayneedtoincreasecookingtimes.

GlassBakingDish:Myrecipescallforaneight-byeight-inchsquaredish,aswellasanine-inchpiedish.Onedishcansubstitutefortheotherintherecipes.

FineMeshSieve:Acolander’sholesaretoobigforsomegrainsandlegumes,soametalsieveorstrainerisessentialforrinsingtheseaswellasvegetables.

BakingSheet:Usedforcookies;lookforhigh-gradestainlesssteel,notaluminum.Somerecipescallforliningwithparchmentpaper.

ParchmentPaper:Parchmentpaperisusedforliningacookiesheettokeepfoodsfromsticking;itispreferabletowaxpaperforbaking.

MuffinTins:Generallyavailablewithsixortwelvecups;mostofmyrecipesmakesixmuffins.Lookforsteeltins,notaluminum.

MuffinCups:Someofmymuffinbattersaretoodensetositaloneinamuffintinandrequireliningwithpapercups,whichcanbefoundinthebakingaisleofthegrocerystore.

KitchenTechniquesAlmondSoaking:Tosoakalmondseighthoursorovernightincoolwater.

Soakingreleasesenzymesinthenutandmakesthemeasiertodigest,nottomentiondeliciousandversatile.

Destem:Toremovethestemsfromlargeleafygreens.Holdthesteminonehandandcuptheotherhandaroundthebottomoftheleaf.Gentlysqueezeandstriptheleafoffthestemwithonepull.Choptheleafforcookinganddiscardthestemorsaveforbroth.

DryRoast:Toroastspiceslightlyinadrypan,justuntiltheybegintoreleasetheiroilsandaromas.

Grind:Toslowlybreakdownspices,seeds,andnutsbyhandinamortarandpestleorinanelectricgrinder(useacoffeegrinderthatisreservedforspicesorasmallattachmentforyourfoodprocessor).MostspicesintraditionalAyurvediccookeryarefreshlygroundbyhandforeachmeal.

HandBlend:Tomakeapuree(ortochurnyogurtwithwater)byimmersingahandblenderinthecookingpotandprocessingfooduntilsmooth.Keeptheblendersubmergedandturnitoffbeforetakingitoutoftheliquid.Atallcanningwide-mouthjarworksgreatforbeverages.

QuickSoak:Tobringwaterandagrainorlegumetoarollingboilforfiveminutes,thencoveringandlettingsitforonehour.Thiswillhavethesameeffectassoakingovernight.

Rinse:Toremoveimpuritiesfromgrainsandlegumesbyrinsingwithcoolwater.Addthedryitemtoasaucepanandcoverwithwater.Agitatethewaterwithyourfingersuntilitbecomescloudy.Pourthewaterandgrainorlegumethroughameshstrainer.Rinseunderthefaucetuntilthewaterrunsclear.

Soak:Tocutdowncookingtimesbysoakinggrainsandlegumesincoolwateranywherefromonehour(forgrainsandsmallbeans)toovernight.Rinsethegrainsorbeanswellfirst,puttheminabowlwithtwicetheamountofwater,andcover.Thelongeranitemsoaks,thefasteritwillcook.Remembertoreducecookingwaterintherecipeifyousoakedfirst.Anysoakwaterthatremainscanbeusedforcooking.

Sprout:Tosoakdriedfoodssuchasnuts,seeds,andbeansinfreshwaterto

revivethem,thenrinsingdailyuntiltheygrowtails.Sproutshaveveryhighnutritionalvalueandincreasedigestivefire.Thisbookmakesuseofsproutedmungbeans.

SteamSauté:Tocookinafryingpan,covered,withasmallamountofwaterandnooil.

Temper:Tofryspiceslightlyinoilonmediumheat,untiltheyreleaseessentialoils,therebyincreasingaromaandflavorandadding“temperance”tothedish.Thespicesandoil(called“tempering”)areoftenpouredintoadalorstewattheendofcooking.

VeggiePrep:Todice,slice,orcoarselychopvegetablesandstoreinairtightglasscontainersforusethenextday.Doingyourveggiepreponadayofforaslowdayisagreatwaytosavetimeandstillbeabletocookfreshmeals.

APPENDIX4

SeasonalShoppingLists

BuyfromtheEverydaylistyear-round,andconsulttheat-a-glanceseasonallistsfortheextrasyouwillwanttostockformakingtheseasonalrecipes.

EVERYDAYSHOPPINGLIST

VEGETABLES

BeetsCarrotsCollardsKaleParsley,freshSwisschard

FRUITS

Apples,inseasonLemonsPears,inseason

GRAINS

BrownbasmatiriceWhitebasmatirice

BEANS

Mungbeans,greenMungbeans,splityellow

FATS

Butter,unsalted(tomakeghee)Chiaseeds

Butter,unsalted(tomakeghee)ChiaseedsCoconutoilFlaxoilFlaxseedsHempseedsOliveoilSunflowerseedsYogurt,fresh,wholemilk

SPICES

BraggsLiquidAminosCardamompowderCinnamonpowderCorianderseedCuminseedFennelseedGingerpowderGingerrootPinksaltSeasaltTamariTurmericpowder

EXTRAS

GingerteaHoney,raw(exceptinsummer,seepage121)Vegetablebroth

SPRINGSHOPPINGLIST

VEGETABLES

Artichokes,freshArtichokes,marinatedArugulaAsparagusCauliflowerDaikonradishEndiveLeeksRadicchioSpinachSprouts

FRUITS

ApplesBerries,freshCherries,driedCranberryjuiceGrapefruitPearsPomegranatejuicePrunes

PomegranatejuicePrunesRaisins

GRAINS

AmaranthBarleyBuckwheatCorntortillasMilletRye

BEANS

BlackbeansChickpeasGreenlentilsRedlentilsTofu(firm)Whitebeans

FATS

GoatcheeseRicemilkSoymilk

SPICES

MustardseedsRedchilies,driedSambarpowderStaranise

EXTRAS

ApplecidervinegarHoney,rawRicevinegar

SUMMERSHOPPINGLIST

VEGETABLES

BeetsCornCucumbers

CucumbersFennelHerbs(parsley,cilantro,thyme,basil,mint,dill)LettuceSummersquashZucchini

FRUITS

ApplesBerriesDatesMelonsPeachesPlums

GRAINSBarleyQuinoa

BEANSChickpeasWhitebeans

FATSAvocadosCoconut,shreddedCoconutmilkCoconutoilCow’scheeseGoatcheeseYogurt

SPICESCardamomCorianderFennelTurmeric

EXTRASChickpeaflourCoconutwaterHempproteinRosewater

FALLSHOPPINGLIST

VEGETABLES

BeetsBroccoliCarrotsCollardsKaleParsnipsPumpkinsSpinachSquashesSwisschardTurnips

FRUITS

ApplesBananasCranberriesDatesFigsPearsRaisins

GRAINS

BrownriceOats(rolledandsteelcut)RedriceWheat

BEANS

AdzukibeansBlackbeans

FATS

AvocadosCoconut,shreddedCoconutmilkCow’smilkEggsGoat’smilkRawnutbuttersRawnuts

Goat’smilkRawnutbuttersRawnutsTahini

SPICES

CardamomCloves

EXTRAS

CacaopowderCoconutsugarMaplesyrup

WINTERSHOPPINGLIST

VEGETABLES

ArtichokesBeetsCarrotsCollardsKaleParsnipsPotatoesRoastedredpeppersSeavegetablesSquashesSweetpotatoesSwisschardTomatoes,farm-cannedYams

FRUITS

ApplesBananasDatesGrapefruitMangoesOrangesPapayasPears

GRAINS

BrownriceBulgurwheatOatsRedriceRicenoodles

BEANS

BlackbeansGreenlentilsRedlentils

FATS

AlmondmealCashewsCoconut,shreddedCow’smilkEggsGoat’smilkSesameoilSunflowerbutterTahini

SPICES

ChilipowderPaprikaRedchilies,dried

EXTRAS

ApplecidervinegarCacaopowderMaplesyrupMolassesRicevinegar

APPENDIX5

CookingTables

EverydayBeanCookeryThemostefficientwaytousebeansistoplanaheadadayortwo,cookupagood-sizedbatch(startingwith2cupsofdrybeans),andmaketwodifferentrecipeswiththem.Onecupofcookedbeanscanbeusedtomakeburgers,croquettes,apâtérecipe,orservedatopanEverydaySteamedSaladBowl(page88).Beansservedintheirownbrothoveragrainmakeagreatsimpledish,andachutneyonthesideaddssomecolor.

CHOOSINGHOMECOOKEDOVERCANNEDCannedfoodsofanykindhavelessvitalitythanfreshandsowillsitmoreheavilyinthebodythanonesyouhavecookedyourself.Ifyouareinapinch,however,itisbettertopreparesomefoodforyourselfusingtheoccasionalcannedgoodsthantoeatoutallthetime.Pleasedon’tavoidbeansbecauseyouthinktheytaketoomuchtimetoprepare.Simmeringbeansforafewhoursiseasytodoanytimethatyouhappentobearoundathome:inthemorning,whileyouarepreparingfortheday;intheevening,relaxingafterworkortheeveningmeal;whileyou’redoinglaundry.Andlisten:ifyouaren’thomeforafewhourshereandthereduringtheweek,considerthatthisisasignofimbalanceinitself.

MAKINGABATCHOFBEANSRinsealldrybeanswellbeforecooking.Inafinemeshsieve,holdthebeansunderthewater,movingthebeansaround

withyourfingers,untilthewaterrunsclear.(Kitchenhint:Talkingtobeansthewayyoutalktoyourplantsmakescookingmorefun.)Inalargepot,soakyourbeansfor8to12hoursinenoughwatertocoverplustwoinches.Watchfor

beansthatfloattothetoporarediscolored.Theseshouldbediscarded.Addachunkofkombu(aboutoneinchofkombuforeverycupofdrybeans).Thisseavegetableremovessomeofthegasfromthebeans,addstraceminerals,andmakesathickbroth.(Forgottosoak?Checkoutthequicksoakmethodonpage289.)Cookyourbeansinthekombuwateraccordingtothecharttiming,bringingtoaboiluncoveredfirst,thenreducingheattolow,covering,andsimmering.Checkonyourbeanseveryhalfhourorso,addinghotwaterifneededtokeepthebeanscovered.Cookingbeansisnotanexactscience.Rememberthatonceyouarefamiliarwithatypeofbean,accordingtoitsseasonaleffectandhowyoudigestit,youwillknowthroughexperiencehowsoftitshouldbewhencookedandabouthowlongthattakes.Ifyouarepronetogassiness,sticktosmallerbeansandcookanybeanuntilyoucansquishitcompletelybetweenyourfingers.

Cookingtimeswillvary,dependingontheageofthebeans.Keepyourstockfreshbyrotatingthecontentsofyourbeanpantryeveryseason.Approximatecookingtimesareasfollows.

BEANCOOKINGTIMES

BEAN COOKINGTIME:SOAKED

COOKINGTIME:DRY

Adzukibeans

45minutesto1hour

60to90minutes

Blackbeans 45minutesto1hour

60to90minutes

Cannellinibeans

60to75minutes

60to90minutes

Chickpeas(garbanzos) 1½to2hours 3+hours

Redlentils

15to20minutes

20to30minutes

Splityellowmungbeans

15to20minutes

20to30minutes

Wholemungbeans

30to45minutes

45to60minutes

CookingGrainsTocookgrains,measureoutyourquantityofdrygrainintoacookingpotandusethechartbelowtodeterminetheamountofwaterorotherliquidneededand

thecookingtime.Bringtheliquidtoaboil,thenturntheheatdowntolow,covertightly,andsimmeruntiltheliquidisabsorbed.

GRAINCOOKINGTIMES

FOREACH1CUPDRY CUPSOFLIQUID COOKINGTIME

Barley(pearled) 2½

40to50minutes

Brownrice 2

30to45minutes

Buckwheat 2

15minutes

Bulgurwheat 2

15minutes

Millet 2

20to30minutes

Oats,rolled 2

10minutes

Oats,steelcut 3

30minutes

Quinoa 1¾

15to20minutes

Aswithbeans,thecookingtimecanbereducedbypresoakinggrainsforafewhours.Grainsneednotsoakaslongasbeans,butyoucansoakthemovernight.Ifyoudon’tcookthemwithinaday,refrigerateandcookwithin2days.Measurethegrainandwaterrightintothepotyouwillcookinandletsit,

covered.Cooktimemayreducebyasmuchashalf,dependingonthegrain,socheckyourgrainfortendernessearly,ifitissoaked.

NOTE:Ifyouhaveadrybodytypeoritisfall/winter,itisbeneficialtocookyourgrainswithanextra½partwaterandtobeinthehabitoffluffinggrainswithaforkand½tspofgheeorcoconutoilperservingbeforeenjoying.

APPENDIX6

RecipeIndexbySymptoms

Ayurvedaworksbestwhenthedietandlifestylechangeslowlyovertime—youcan’tjustmakeasouptoinstantlyfixwhatisailingyou.Butifyouunderstandhowthequalitiesofyourmealscanaffectthewayyoufeel,you’reontherighttracktowardregaininghealth.Thistableoffersafewrecipesuggestionsbasedonmyownexperienceofusingcookingasahomeremedy.

SYMPTOM QUALITIESTHATBALANCE

HELPFULRECIPES

Acidindigestion

Cooling,dry,neutralizing,stable

DigestiveLassi,FreshFennelandDillSoup,EverydayKanjee,CucumberMintRaita,CardamomLimeade

Anxiety Warming,grounding,moist,soft,stable

SweetPotatoBisque,CoconutButtercupSoup,SpicedNutMilkSmoothie,WinterRejuvenatingTonic,SunbutterTruffles

Congestion Warming,dry,light,sharp,penetrating,mobile

SouthIndianSambar,Refresh-O-Rama,CleansingGreenJuice,SpicyAndhra-StyleDal,BarleyKanjee,SpringDigestiveTea

Constipation Warming,grounding,moist,oily

EverydayChiaPudding,EverydayCleansingGreenSoup,StewedAppleswithDates,GheeFriedApples,RawBeetSlawwithLemonandMint

Dryskin Warming,grounding,moist,oily

Ghee,ChocolateBark,EverydayAlmondMilk,EverydayChiaPudding

Gasandbloating

Warming,grounding,moist,soft

EverydayKichari,DigestiveLassi,FallDigestiveTea

Headaches Cooling,dry,neutralizing,soft,slow

EverydayKanjee,EverydayKichari,BasilMelonCooler,DetoxDalSoup

Lethargy,feelingunmotivated

Warming,light,sharp,mobile

MasalaChai,CleansingGreenJuice,BerryBuck-UpCereal

Redskin,inflammation

Cooling,dry,neutralizing,stable

CleansingGreenJuice,EverydayCleansingGreenSoup,DetoxDalSoup,TheBeetQueen,CilantroMintChutney

Sleepingdifficulty

Warming,grounding,moist,soft,stable

WinterRejuvenatingTonic,EverydayKichari,SpicedNutMilkSmoothie

Waterretention,puffiness

Light,dry,sharp,penetrating,mobile

BarleyKanjee,CherryMilletCakes,EasyChanaDosa,DetoxDalSoup,CranberryCloveChutney

Notes

CHAPTER1

1.Vagbhata,AshtangaHridayam,Sutrasthana1.6.“Thedoshaarematerialsubstancesinthebodyalways,theyhavetheirowndefinitequantity,quality,andfunctions.Whentheyarenormaltheyattendtodifferentfunctionsofthebodyandsomaintainit.Buttheyhavethetendencytobecomeabnormalundergoingincreaseordecreaseintheirquantity,oneormoreoftheirqualitiesandfunctions...becauseofthistendencytovitiation[disorder],theyarecalledasdoshas.”2.Vagbhata,AshtangaHridayam,vol.1,Sutrasthana12.34–42.3.Agnivesa,CharakaSamhita,vol.1,Sutrasthana30.8.Trans.Dr.RamKaran

SharmaandVaidyaBhagwanDash(Varanasi:ChowkhambaKrishnadasAcademy).4.AKACharitaSamhita,Sutrasthana30.9.

CHAPTER2

1.Vagbhata,AshtangaHridayam,vol.1,Sutrasthana8.49.Trans.Prof.K.R.SrikanthaMurthy,6thed.(Varanasi:ChowkhambaKrishnadasAcademy,2009).

CHAPTER7

1.Vagbhata,AshtangaHridayam,vol.1,Sutrasthana2.8–9.Trans.Prof.K.R.SrikanthaMurthy,6thed.(Varanasi:ChowkhambaKrishnadasAcademy,2009).

Glossary

UncommonIngredientsAlmondMeal:Rawalmonds,skinandall,groundintoapowdertobeusedasaflour;highinprotein;alsocalledalmondflour.

AppleCiderVinegar:Ahigheracidvinegarmadefromfermentedapples.Unfiltered,itretainsmorenutrients.

Asafetida:AtraditionalAyurvedicspice,strongtasting,usedinplaceofonionandgarlic;alsoknownashing.

Ashwagandha:AdeeplyrevitalizingtonicinAyurveda;therootispowderedanddriedformedicinaluse;commonlyknownasIndianginsengandIndianwintercherry.

BraggLiquidAminos:Anonfermentedsoybeansauce.

CacaoPowder:Thecacaobeanisshelled,driedandfermented,andbrokenintobitscallednibs,whicharecoldpressedandgroundtomakecacaopowder.Thisprocessmaintainsnutritionthatisotherwisedestroyedwhenthecacaoisroastedtomakecocoapowder.

CardamomPods:Acoolingspiceoftenusedinsweetsandbeverages;availableinblackandgreenpods.Thisbookcallsfortheseedsfoundinsidethegreenpods.

ChickpeaFlour:Driedchickpeasgroundintoflour;highinprotein;acommoningredientinIndiansweets.CanbefoundatIndianmarketsandinbulkatnaturalfoodsstores.

CoconutFlour:Thefiber,protein,andfatremaininginthecoconutmeatafteroilextraction,whichisgroundtoapowderthatcanbeusedasaflour.

CoconutSugarCrystals:Asugarproducedbytappingtheflowersofthecoconutpalmtowithdrawthenectar;availableinblock,syrup,andgranularforms.

CoconutWater:Thesweet,coolingwaterfromtheinsideoftheyounggreencoconut;wholecoconutsarecrackedopensothewatercanbedrunkthroughastraw.Packagedcoconutwaterisnowavailableinstoresforatreat.

Cold-PressedCoconutOil:Oilthathasbeenremovedfromthemeatofthefreshcoconutthroughcoldpressing.Thismethoddoesnotintroduceheat,whichcanmaketheoilrancid.

Dulse:Asaltyseavegetablethatgrowsoncoldcoasts,suchasthoseoftheUnitedStates,Japan,andEngland.Dulseisredincolorwhendried;veryhighinBvitamins.

Gingerroot:Therhizomeofthegingerplant;canbeusedfresh,aswellasindriedandpowderedforms.

GreenMungBeans:Small,green-skinnedbeansprizedinAyurvedafortheirabilitytonourishthebodywithoutencouraginganyimbalances.

KabochaSquash:AsweetAsianvarietyofwintersquashwiththingreenskinandorangeflesh;relatedtotheHubbardandButtercupvarieties.ThetermcanalsorefertoothervarietiesofAsianwintersquashes.

Kombu:AnediblekelpharvestedonropesintheoceansofJapanandKorea.

Legume:Atypeofplantthatgrowsedibleseedsinsidepods;commonlycalledbeansorpulses.

MedjoolDate:Avarietyofdatefromhot,dryclimatesthatretainssomeofitsmoistureafterbeingpackaged;moremoistandsweetthanthedegletnoorvariety.

Miso:Asalty,fermentedpastemadefromlegumesandgrains,commonlysoybeans,barley,andchickpeas;widelyusedinJapanesecooking.

MustardSeedOil:Anoilmadefrompressedmustardseeds;usedinAyurvedic

massagetowarmandmobilizeconditionsofheavinessorstagnation.

Nori:Asweet,darkgreen,highlynutritiousseavegetable,usuallypressedintosheetsforsushi.

RawHoney:Honeythathasnotbeencookedinprocessing.Ifalabeldoesnotstatethatitisraw,theproducthasbeenheated.Ayurvedaconsiderscookedhoneyindigestibleandapotentialtoxin.

RiceVinegar:AChinese,Japanese,Korean,andVietnamesecondimentmadefromfermentedrice;milderandsweeterthanmostWesternvinegars.

Saffron:Anorange-coloredspicecommonlyusedinIndiansweets;incookingthestamensoftheplants,calledthreads,areused.Saffronisabloodpurifier.

SambarPowder:Redincolor,acoarse,powderedcombinationofroastedlentils,driedwholeredchilies,fenugreekseeds,corianderseeds,asafetida,curryleaves,cumin,blackpepper,andotherspices;usedintomato-basedsoups.

SesameOil:Theoilcoldpressedfromsesameseeds.Canbepurchasedintoasted,raw,andrefinedforms;formassagebuyorganicoilthatisrefinedformediumheat.

SplitMungBeans:Greenmungbeanswiththeirskinremoved,splitinhalf;lightyellowincolor.

Tahini:Apastemadebygrindingsesameseeds;canbefoundmadeofroastedorrawseeds.

Tamari:Asalty,fermentedsoybeancondiment,verymuchlikesoysauce,butwheatfree.

Tamarind:AtreenativetoAfrica,nowcultivatedinothertropicalregions.Apastecanbemadefromitspartiallydriedfruits.Extremelysour,thefruithasbothculinaryandmedicinaluses.

Tonic:Amedicinalsubstancetakentoincreaseafeelingofvigorandwell-being.

Tulsi:AmedicinalplantofIndianorigin,commonlyusedtoboosttheimmuneandrespiratorysystems;alsoknownasholybasil;widelyavailableasatea.

UrnePlumVinegar:AJapanesecondiment,thebrineby-productofthepicklingofumeboshiplums;containssaltandredshisoleaf.Tastesaresalty,sour,andsweet.

Unrefined,Dehydrated,WholeCaneSugar:Asugarproducedbypressingthejuicefromsugarcaneanddehydratingittomakebrowncrystals.Thisproductismorenutritiousthanconventionalwhiteorbrownsugar.Ithasdifferentnamesindifferentpartsoftheworld.InAyurveda,itiscalledjaggery;alsoknownasSucanat(abrandname),rapadura,muscovado.

SanskritTermsAbhyanga:AmassageinwhichoneapplieswarmoiltothebodyusingstrokesinaspecificpatterntosupportmovementsofenergyaccordingtoAyurvedicprinciples.

Agni:Thefireelement;alsoreferstothedigestivefire.

AharaRasa:Thenutritiveliquidresultingfromchewinganddigestingfood;thebuildingblockofallbodilytissue.

Ama:Athick,stickyby-productofincompletedigestion;inAyurvedaitisbelievedtobetherootofalldisease.

Amia:Sourtaste;combinationoffireandearthelements.

CharakaSamhita:TheprincipaltextsofAyurveda,saidtobethreethousandyearsold,andstillthemainreferencesourcesformostAyurvedicpractitioners.

Dal:AclassicsoupyIndiandishmadefromanyvarietyoflegumes.Originally

thetermreferredtothelegumeofthepigeonpeabush,knownasturdal.

Deepana:Tokindledigestivefire.

Dinacharya:Literally,“tofollowtheday”;usedtoreferencedailyroutinesthatestablishbalance.

Dosha:Thatwhichcausesimbalance;essentialbiologicalcompoundspresentinthebody.

Gunas:Qualitiesorattributesfoundinthefiveelementsandthereforeinallthings.

Kapha:Theenergyofstructureandlubrication,cohesion;combinationofearthandwaterelements.

Kashaya:Astringenttaste;combinationofairandearthelements.

Katu:Pungenttaste;combinationoffireandairelements.

Kichari:AgeneralterminAyurvedaforasoupyriceandlegumedish.

Lavana:Saltytaste;combinationoffireandwaterelements.

Madhura:Sweettaste;combinationofwaterandearthelements.

Nasya:Toadministermedicinesthroughthenasalcavity.

Neti:Toirrigatethenasalpassagewithsalinewater,usuallyusingaspecialvesselcalledanetipot.

Ojas:Literally,“vigor”;thecreamofthenutrientfluidinthebody;theessenceofimmunity.

Pachana:Todigest;inAyurveda,ameanstoimprovedigestion.

Panchakarma:Literally,“fiveactions”;anAyurvedicdetoxificationtreatmentusingfivedifferentmethods.

PanchaMahabhutas:Thefivegreatelements;ether,air,fire,water,earth.

Pitta:Thatwhichtransformsordigests;combinationoffireandwaterelements.

Prajnaparadha:Crimesagainstwisdom.

Prana:Vitalenergyoftheuniverse.

Rasayana:Literally,“pathofessence”;thescienceoflengtheningthelifespan;amedicinalcombinationofsubstancestoimproveimmunity.

Rtucharya:Seasonalregimen;thechangingoftheseasons.

Sattva:Theenergyofpeace,clarity,andinspiration.

Tejas:Metabolicenergy;thesubtleenergeticessenceofpitta;giveslustertothebody.

Thali:Amealconsistingofriceandseveralregionalmeatorvegetabledishes.

Tikta:Bitter;combinationofetherandairelements.

Vata:Thatwhichmoves;combinationofairandetherelements.

Vipak:Thepostdigestiveeffectasubstancehasonthebody.

ResourcesforIngredients,Experiences,andEducation

FavoriteSuppliersofSpices,SeaVegetables,andGheeMaineCoastSeaVegetablesSustainablyharvestedseaweedsfromtheNorthAtlanticwww.seaveg.com/shop/

MountainRoseHerbsOrganicherbsandspiceswww.mountainroseherbs.com

PacificWildcraftSeaweedCaliforniacoastseavegetableswww.pacificwildcraft.com

PureIndianFoodsCertifiedorganicgrassfedgheewww.pureindianfoods.com

AyurvedicSuppliersforDinacharyaTheAyurvedicInstituteAyurvedicherbsandspices,massageoils,nasyaoilwww.ayurvedic.com

BanyanBotanicalsAyurvedicherbsandspices,massageoils,nasyaoil,netipotwww.banyanbotanicals.com

SaradaAyurvedicRemediesHandmadebodyandbeautyproducts,massageoilswww.saradausa.com

OrganicProduce

EnvironmentalWorkingGroup

“DirtyDozen”and“CleanFifteen”annualguidestopesticidesinproducewww.ewg.org

USDANationalFarmersMarketDirectory

http://search.ams.usda.gov/farmersmarkets/Accessible.aspx

Experiences:AyurvedaClinicsandRetreatCentersTheseareresourcesIhavedirectexperiencewith,andtherearesomanyothers.Researchinyourlocalareamayuncoveragem.

PANCHAKARMAININDIA

Dr.SunilJoshi

VinayakAyurvedaandPanchakarmaResearchFoundationwww.vinayakayurveda.com

VaidyagramaHealingCenter

www.vaidyagrama.com

PANCHAKARMAINTHEUNITEDSTATESMassachusetts

Lakshmi’sGardenwww.lakshmisgarden.com

NewMexico

TheAyurvedicInstitute

www.ayurveda.com

Vermont

TheAyurvedicCenterofVermont

www.ayurvedavermont.com

FindanAyurvedicPractitionerEuropeanAyurvedicMedicalAssociationwww.ayurveda-association.eu

NationalAyurvedicMedicalAssociationhttp://ayurvedanama.org

AyurvedaEducationandTrainingAmericanListingofAccreditedSchoolswww.ayurvedanama.org/?page=MemberSchools

TheAyurvedicInstitutewww.ayurveda.com

CaliforniaCollegeofAyurvedawww.ayurvedacollege.com

EuropeanInstituteofAyurvedicStudieshttp://atreya.com

KripaluSchoolofAyurveda

www.kripalu.org

Dr.RobertSvobodaExcellentarticlesandbookswww.drsvoboda.com

Dr.ClaudiaWelchOnlinecoursesandarticleshttp://drclaudiawelch.com

Acknowledgments

IwouldliketothankmanypeopleforsupportingTheEverydayAyurvedaCookbookfromstarttofinish.FirstofallisphotographerCaraBrostrom,whosecontributionsgofarbeyondphotographyalone.SheandIwouldliketothankallthosewhoralliedaroundusthroughthisprocess.Aheartythankyouandthumbs-upto:ThefolksatShambhalaPublicationsand,mostofall,thebookmidwife

RochelleBourgault.TheAyurvedicreadersandeditors:Dr.RobertSvoboda,HilaryGarivaltis,

ErinCasperson(triplegoldstar),KristenRaeStevens,andBobbieJoAllen.TwospecialcontributorswhocelebratedinthekitchenwithCaraandmeand

sufferedincompatiblefoodcombinationsinthenameofAyurveda:ErinCaspersonandRisaHorn.Ourdesigner,AllisonMeierding,whohasbeenbehindthisbookfromits

inception.Suppliersoffinelinens:WendiWing,DorothyFennell,andAllison

Meierding.SuppliersofAyurvedicproducts:PureIndianFoodsandBanyanBotanicals.Thetesters:RisaHorn,DaneSmith,AllisonMeierding,ErinCasperson,Patty

Crotty,LaurenVarney,BristolMaryott,BhartiThakkar,EmilyGriffin,BethRausch,BirgitWurster,ElliseBasch,RichRay.ThesharpeyeofLauraShawFeit.Thenannies:EmilyMorrisandShannonMaguire.AndtoBethBrostromfor

travelingtoBostontolookafterthebabyasdeadlinesapproached.Thefamily:MomandDadO’Donnellfortellingmehowfantasticthebook

wasfromdayone.ToRichRayandChrisandEvelynOkerbergfortheirunconditionalloveandsupport.TomyyogaandAyurvedagurusandtoalltheyogastudentsandAyurvedic

clientsfortheirsupportalongtheway.

Index

Note:Indexentriesfromtheprinteditionofthisbookhavebeenincludedforuseassearchterms.Theycanbelocatedbyusingthesearchfeatureofyoure-bookreader.

abhyanga(oilmassage)duringacleanse

seasonal

acidindigestion

foodsaffecting

recipestobalance

seasonal

adzukibeans

agave

agniSeealsodigestivefire(jatharaagni)ahararasa(juiceofthefood)airelement

allergies

food

seasonalAll-SeasonsSaladDressingAlmondGingerMacaroonsalmonds

SeealsoEverydayAlmondMilk;RoastedMapleAlmondsama(undigestedmatter)amaranthAnanda-Coco

anxiety

recipestobalanceappetite,stimulating

applesartha(misuseofsenseorgans)AshtangaHridayam(Vagbhata)ashwagandhaAsparagusandWhiteBeanSoupAvocadoandCucumberSaladAyur-CornChowderwithEasyChana

DosaBakedApples

balsamicvinegar

bananas

barley

BasilMelonCooler

basmatirice

beans

BeansRancheros

TheBeetQueen

BeetrootPalyabeets,qualitiesofBerryBuck-UpCereal

BerrySweetFruitDip

beverages

BasilMelonCooler

TheBeetQueen

CardamomLimeade

CleansingGreenJuiceCukamintMocktail

EasyMorning

MasalaChai

MedicinalHotCocoa

nutmilksRefresh-O-Rama

SpicedNutMilkSmoothiespicyWinterRejuvenatingTonicSeealsolassis;teasBlackBeanandOatBurgerbloating.Seegasand

bloatingbloodsugar

bodyAyurvedicviewof(seealsoelements,five)internalclimateof

rhythmof

seasonalcyclesandBreakfastPhoSoupbreakfasts

TheBeetQueenBerryBuck-UpCereal

CherryMilletCakes

chiapuddingsCranberryButternutMuffincreamedgraincerealsCreamyCoconutBreakfastBarleywithPeachesFig

CardamomOatCup

frittatas

GheeFriedApples

kanjeesOvernightBulgurWheatBreakfastStewedAppleswithDatesYamandOatMuffins

BrusselsSproutsHash

buckwheat

buildingqualities

bulgurwheatbutter,clarified.Seegheecacao

CardamomLimeadeCarrotGingerSoupwithRoastedChickpeasCauliflowerLeekSoup

CharakaSamhitacheese,AyurvedicviewofCherryMilletCakes

chiapuddings

chickpeasSeealsoEasyChanaDosa;RoastedChickpeasChocolateBark

chutneys

cilantromint

cranberryclove

greenmangoginger

raisinpomegranate

tomatodate

CilantroMintChutney

cityliving

cleansing

CleansingGreenJuice

climates

adaptingfordifferencesininternalCoconutButtercupSoupwithUmePumpkinSeedsCoconutRicePudding

coffeeCollardWrapswithRedLentilPâtécongestion

recipestobalance

inspringSeealsoneti(nasalirrigation)constipation

recipestobalance

seasonal

cookwareCranberryButternutMuffinCranberryCloveChutneycravingsCreamofAnythingSoupCreamyCoconutBreakfastBarleywithPeachesCucumberMintRaita

CukamintMocktail

curryleaf

dairy,Ayurvedicviewsondais

DetoxDalSoup

forkichariinpâtés

redpumpkin

withsaagspicyAndhra-style

sproutedmung

tomato

usedindosas

dates

deepanaspicesdesserts.SeetreatsDetoxDalSoup

digestionAyurveda,importanceinimbalancesin

improving

incomplete

seasonalchangesdigestivefire(jatharaagni)dinacharya(dailypractices)dipsBerrySweetFruitDipHerbedHummus

SpicyBlackBeanHummusWarmArtichoke,Spinach,andGoatCheesedisease

dosas

doshas

dressingsAll-SeasonsSaladDressingMisoSesameDressing

MustardBalsamicVinaigrettedrinking

drybrushing

dryroasting

earthelement

EasyChanaDosa

EasyMorningBeverage

eggselements,five(panchamahabhutas)Seealsoclimates,internal;individualelementelimination

etherSeealsospaceelementEverydayAlmondMilk

EverydayBasmatiRiceEverydayBeanPâtés

EverydayChiaPuddingEverydayCleansingGreenSoupEverydayCreamofAnythingSoupEverydayCreamedGrainCereal

EverydayDigestiveLassiEverydayDigestiveSaltsEverydayDosa

EverydayFoodGuide

EverydayFrittata

EverydayGhee

EverydayKanjee

EverydayKichariEverydayrecipes,guidelinesforEverydaySavorySpiceMixEverydaySteamedSaladBowlEveryday

SweetSpiceMixEverydayVegetableBrotheyes,careof

fall

BakedApples

cleanseCoconutButtercupSoupwithUmePumpkinSeedsCranberryCloveChutneydietandlifestyle

overviewFigCardamomOatCupGingeredAppleButterKate’sAppleCrisp

MedicinalHotCocoa

PearButter

PumpkinChiaPudding

QuickDalSaagRawBeetSlawwithLemonandMintRedPumpkinDal

SesameCookiesSimpleBlackBeanSoupStewedAppleswithDatesSurprisingCreamofBroccoliSouptastesthat

balance

YamBomb

FallDigestiveTeaFallRoastedSpicedVegetableswithWhippedTahiniSauceFallSalts

FallSpiceMixfamilies,cookingfor

fermentedfoods

FigCardamomOatCup

fireelementflatbreads.Seedosaflaxseeds

food

benefitsoffresh

combinations

relationshipwith

storage

foodprocessorsFreshFennelandDillSoupFreshSproutedMungBeansfruit

FruitSaladTrio

garlic

gasandbloating

beansand

recipestobalance

ghee

GheeFriedApples

ginger

GingerBlaster

GingerLimeLassi

GingeredAppleButtergoat’smilkgomasio,mineral

grainsGreenMangoGingerChutneygunas.Seequalities,twentyhazelnutspread

headaches

recipestobalance

HempProteinSquares

hempseeds

HerbedHummusherbs,buyingandstoringhoney,rawHuevosRancherosandBrusselsSproutsHashhummus

hunger

imbalance

cravingsand

ofdoshas

offiveelements

foodsthatpromoteingunas

internalclimatesandseasonal

signsofthreemaincausesof(trividhakarana)immunesystem,immunityIndia

inflammation

recipestobalance

Jois,K.Pattabhijuiceofthefood.Seeahararasakala(seasonalaffect)kanjees

kapha

karmaKashi.SeebuckwheatKate’sAppleCrispKate’sOnlySalad

kefir

kheerskids,adaptingfor

kitchentechniques

kombu

lassis

digestive

gingerlime

saffronleftovers,Ayurvedicviewoflegumes,buyingandstoringLemonRicePicnicwithBeetrootPalyaand

CucumberRaitalentils,redlethargy,lackofmotivationrecipestobalance

lighteningqualities

lunchesAsparagusandWhiteBeanSoupAyur-CornChowderwithEasyChanaDosaBlackBeanandOat

BurgercreamedvegetablesoupsEverydayDosaFallRoastedSpicedVegetableswithWhippedTahiniSauceHuevosRancherosandBrusselsSprouts

HashimportanceofLemonRicePicnicwithBeetrootPalyaandCucumberRaitaMahaQuinoaSaladOnlyZucchiniSoup

withAvocadoandCucumberSaladQuickDalSaag

RedPumpkinDalSimpleBlackBeanSoupSouthIndianSambarSpicyAndhra-StyleDalSproutedMungDalwithYogurtsteamedsaladbowlsTofuTacoswithGreensWarmingTomatoDal

lymphaticsystem

MahaQuinoaSalad

masalabox

MasalaChai

massageoils

seasonalSeealsoabhyanga(oilmassage)mealschedule

meat,AyurvedicviewofMedicinalHotCocoa

metabolismmicrocosm/macrocosmviewmicrowavecooking

millet

mind

Ayurvedicviewof

foodsthataffect

pranaand

MisoSesameDressingMixedPotatoPiewithRoastedMapleAlmondsmix-ins

mungbeansSeealsodals;EverydayKichariMustardBalsamicVinaigrettemustardseeds,frying

nasya(oilingthenose)neti(nasalirrigation)nightshadesNoodleBowlwithToastedNoriandMineralGomasioNotellaHazelnutSpreadnutmilksnuts,buyingandstoringoatsoils,cooking,buyingandstoringoils,massage.Seemassageoilsojasone-potmeals

onions

OnlyZucchiniSouporganic,importanceofovereatingOvernightBulgurWheatBreakfastpachanaspicespanchamahabhutas.Seeelements,fivepanchakarma(fiveactions)pantryorganizationpâtés,bean

peachesPeanutButterTruffleCookiespeanuts,AyurvedicviewofPearButter

pittaprajnaparadha(crimesagainstwisdom)prana

pressurecookersproteins,vegetarian

PumpkinChiaPuddingpumpkins,bakingpurvakarma(preparatoryactions)qualities,twenty(gunas)QuickDalSaag

quinoa

RaisinPomegranateChutneyraita

rajas

RancheroSauceRawBeetSlawwithLemonandMintrecipeyields

RedPumpkinDal

refinedfoodsRefresh-O-Rama

restaurantmeals

riceSeealsobasmatiriceRig-Veda

RoastedChickpeas

RoastedMapleAlmonds

rosehydrosolrtucharya(seasonalregimen)rye

SaffronLassi

saladsKate’sOnlySaladRawBeetSlawwithLemonandMintsteamedsaladbowl

sambar.SeeSouthIndianSambarsattva

sauces

rancherosauce

whippedtahini

yogurtdillsauce

seavegetablesSeasonalSignsandSymptomsseasonalvariationtablesbeanpâtés

chiapuddingscleansinggreensoupscreamedgraincerealscreamedvegetablesoupsfrittatas

kanjee

kicharis

nutmilks

steamedsaladbowls

seeds

chia

pumpkin

sesame

sunflowersenseorgans,misuseof.SeearthaSesameCookies

shoppinglistsSimpleBlackBeanSoupSimpleStovetopTofu

skinimbalancesdryness,recipestobalanceredness,recipestobalancesleepingdifficulty

recipestobalance

smoothies

soupsasparagusandwhitebeanAyur-CornChowder

blackbeanbreakfastphocarrotgingerwithroastedchickpeascauliflowerleek

cleansinggreenCoconutButtercupSoupwithUmePumpkinSeedscreamofanything

creamofbroccoli

detoxdal

fennelanddillsambar,southIndian

SweetPotatoBisque

vegetablebroth

zucchini

SouthIndianSambar

spaceelementSeealsoetherSpicedNutMilkSmoothiespices

buyingandstoring

deepanaandpachana

fordigestivefire

dryroasting

everydaymix

seasonalmixesSpicyAndhra-StyleDalSpicyBlackBeanHummusspring

AsparagusandWhiteBeanSoupBerryBuck-UpCerealBerrySweetFruitDipBreakfastPhoSoupCarrotGingerSoupwithRoastedChickpeasCauliflower

LeekSoupCherryMilletCakes

cleanseCleansingGreenJuicedietandlifestyleoverviewGingerLimeLassiMustardBalsamicVinaigretteNotellaHazelnutSpreadRaisinPomegranateChutneyRefresh-O-Rama

SimpleStovetopTofuSpicyAndhra-StyleDalSpicyBlackBeanHummustastesthatbalanceTofuTacoswithGreensWarmArtichoke,Spinach,andGoatCheeseDipWhiteBeanandArtichoke

CroquettesSpringDigestiveTea

SpringSalts

SpringSpiceMixSproutedMungDalwithYogurtsproutingSteamedZucchiniNoodleswithYogurtDillSaucestevia

StewedAppleswithDatesstress

StuffedDates

sugar

summerAnanda-CocoAyur-CornChowderwithEasyChanaDosaBasilMelonCooler

TheBeetQueen

CardamomLimeadeCilantroMintChutneyCoconutRicePuddingCreamyCoconutBreakfastBarleywithPeachesCukamintMocktail

DetoxDalSoupdietandlifestyleoverviewFreshFennelandDillSoupFruitSaladTrio

HempProteinSquares

HerbedHummusKate’sOnlySaladLemonRicePicnicwithBeetrootPalyaandCucumberRaitaMahaQuinoaSaladOnlyZucchiniSoupwithAvocadoandCucumberSaladSteamedZucchiniNoodleswithYogurtDill

Saucetastesthatbalance

SummerSpiceMix

SunbutterTruffles

sunflowerseeds

suppersbeanpâtésCarrotGingerSoupwithRoastedChickpeasCauliflowerLeekSoupCoconutButtercupSoupwithUme

PumpkinSeedsCollardWrapswithRedLentilPâtéDetoxDalSoupFreshFennelandDillSoupgreensoupsKate’sOnlySaladMixedPotatoPiewithRoastedMapleAlmondsNoodleBowlwithToastedNoriandMineralGomasio

RawBeetSlawwithLemonandMintrhythmof

SimpleStovetopTofuSteamedZucchiniNoodleswithYogurtDillSauceSurprisingCreamofBroccoliSoupSweetPotato

BisqueWhiteBeanandArtichokeCroquettesYamBomb

SurprisingCreamofBroccoliSoupSushrutaSamhita

SweetPotatoBisque

sweetpotatoessymptoms,chartsof

tacos,tofu

tamastastes,sixteas

tejas

tempering

tiffins

tofuTofuTacoswithGreensTomatoDateChutney

tomatoestools,foodpreparationtonguescraping

traveltips

treatsAlmondGingerMacaroonsAnanda-Coco

BakedApplesBerrySweetFruitDipChocolateBark

CoconutRicePudding

FruitSaladTrioKate’sAppleCrisp

KheerLightNotellaHazelnutSpreadoptimumdigestionofPeanutButterTruffleCookiesPumpkinChiaPudding

SesameCookies

StuffedDates

SunbutterTruffles

triphalatrividhakarana.Seeimbalance,threemaincausesofvata

vegetarianism

WarmArtichoke,Spinach,andGoatCheeseDipWarmingTomatoDal

waterelementwaterretention,puffinessrecipestobalanceweightloss/gain

wheatberries

wheatflour

WhippedTahiniSauceWhiteBeanandArtichokeCroquetteswinter

AlmondGingerMacaroonsBlackBeanandOatBurgerChocolateBarkCollardWrapswithRedLentilPâtédietandlifestyleoverviewFreshSproutedMungBeansGheeFried

ApplesGreenMangoGingerChutneyHuevosRancherosandBrusselsSproutsHashMasalaChai

MisoSesameDressingMixedPotatoPiewithRoastedMapleAlmondsNoodleBowlwithToastedNoriandMineralGomasio

OvernightBulgurWheatBreakfastSaffronLassiSproutedMungDalwithYogurtStuffedDates

SunbutterTruffles

SweetPotatoBisque

tastesthatbalance

TomatoDateChutney

WarmingTomatoDal

YamandOatMuffins

WinterDigestiveTea

WinterRejuvenatingTonicWinterSalts

WinterSpiceMixwork,eatingat

YamandOatMuffins

YamBomb

yamsyeast,nutritionalyoga,relationshipwithAyurvedayogurt

AboutUs

KateO’DonnellisanationallycertifiedAyurvedicpractitionerandanauthorizedAshtangayogateacherwhohasmadeoveradozenextendedtripstoIndia.ShecontinuestotraveltoIndiaannuallyforstudy,andsheteachesAyurvedaandyogaprogramsinternationally.KatefirstwenttoIndiaforasemesterabroadatagenineteentoteachEnglish

andstudyenvironmentalscience.Shetookasemesterofffromschooltostay,practiceyoga,andtraveltoasmanypartsofIndiaasshecouldinsixmonths.Duringthattime,KateateanindigestibleamountofunfamiliarfoodsandendedupattheAyurvedicdoctor’soffice.ProfoundexperiencesofAshtangayogaandAyurveda,aswellasanavidinterestinthehealingpowersoffood,haveinspiredherstudyandpracticeoftheancientartsforthepastseventeenyears.KateisthedirectoroftheMysoreProgramatDownUnderSchoolofYoga

andpracticesAyurvedainBoston.SheisalsoonthefacultyoftheKripaluSchoolofAyurveda.Sheteachesworkshops,cookingclasses,seasonalcleanses,andlifestyleretreatswhensheisn’tpracticingyogaorhavingachai.

CaraBrostromisaprofessionalphotographerandcreativevagabondbornandraisedonafarmintheMidwest.Forseveralyears,shetraveledEuropeandtheUnitedKingdom,carryinghercamerawithherasshephotographedlandscapes,people,andeverydaylife.ShehassincesettledinNewEngland,whereshemetKate,grewanAshtangayogapracticeunderherteaching,andwassubsequentlyintroducedtothemanybenefitsofAyurvedabywayofKate’scharmingpresentationoftheclassichealingsystem.Carahasspentrecentyearsdocumentingthesubtlestillnesspresentinyoga

andmindfuleatingandnowfindsherselfhappilyrootedwithaself-madephotographycareer.CaraholdsamasterofartsdegreefromtheUniversityofWalesatAberystwyth,andherarthasbeenexhibitedinsoloandgroupshowsin

WalesatAberystwyth,andherarthasbeenexhibitedinsoloandgroupshowsintheUnitedStates,Canada,Finland,andtheUnitedKingdom.ShelivesinBostonwithherhusbandandyoungdaughter.

SignuptoreceivenewsandspecialoffersfromShambhalaPublications.

Orvisitusonlinetosignupatshambhala.com/eshambhala.