SAKAHARI

- THE PLANT EATERS COOKBOOK

 SAKAHARI - THE PLANT EATERS COOKBOOK
A recipe book for a plant based diet rooted in Indian vegetarian cooking

NANDINI SHARMA
AND
LINDA LAURETTA
Photography by Steven Mark Needham (stevenmarkneedham.com)
Copyright © 2015 Nandini Sharma and Linda Lauretta
All rights reserved.
ISBN: 1492852430
ISBN 13: 9781492852438
 ACKNOWLEDGMENTS
T HIS BOOK IS dedicated to my mother, Lakshmi, for her unstinting support throughout
my life; my daughter, Dia, for inspiring me to be me; and our cook, Renu, in
Calcutta, from whom I learned how to shop for fresh produce and how to really cook.
I give thanks to a large community of family and friends in India and the States who
willingly submitted to my many ministrations and experimentation and gave me honest
feedback and to the yoga communities at Yogashala in Connecticut, where I first started
sharing my recipes and cooking, and at Ashtanga Yoga New York, where I sowed the
seeds of a teaching practice in New York.
My deepest thanks go to Steev Needham, who took the most amazing photographs, and
Shamina Rao-Herel, whose designs inspired the cover and interior layout. And last but not
the least, my friend Linda Lauretta, without whom this journey would not have been
taken.
Nandini Sharma
It was a bit daunting to express my gratitude for everyone who has contributed to my
philosophy on food as there were so many people and places that influenced my time in
the kitchen. Beginning with my Italian immigrant parents both of whom spent much of
their lives in a kitchen; my dad in his restaurants and my mom cooking for our family.
They taught me the value of using the finest and freshest ingredients which never included
anything that came out of a box or can. In summer, we ate out of our family garden that
would have qualified as organic by today’s standards.
To my Ayurvedic teachers and mentors who deepened my understanding of food
combining and the healing qualities of wisely chosen ingredients, I offer much gratitude
for sharing their ancient wisdom with me. To the many generous Indian women and men,
a group to whom my co-author Nandini belongs; I am so grateful to have assisted you in
food prep and learned how to use the rich heritage of magical spicing. I also must mention
the many small farmers and homesteaders of the Hudson Valley, who are producing
quality, organic foods that easily rival those of my Sicilian ancestors and provide me with
all the makings of a healing lifestyle.
To Nandini Sharma, thank you for having and holding this vision of crafting a cookbook
that came to reflect both our kitchen wizardry. You are the best and I deeply appreciate
your persistence at turning out the best final product whether its a meal or this book.
Linda Lauretta
 CONTENTS
An introduction to Ayurvedic food principles—Linda Lauretta
A note on the recipes—Nandini Sharma
Recipes and featured herbs
Ajowain seed
Khasta roti (Indian unleavened bread with ajowain seeds)
Bayleaf
Chawal, or Fragrant Rice
Black Pepper
Rasam (Spicy Tomato broth)
Cardamom
Sooji Halwa (Semolina dessert)
Cilantro/Coriander
Fresh cilantro chutney
Cloves
Rajma or Red bean curry
Jeera – Cumin seed
Asparagus with cumin
Curry leaves
Sambar dal—lentil stew with vegetables
Fennel seed
Fennel Digestive Tonic
Methi – Fenugreek seed
Mixed vegetable pickle—cauliflower, carrot, turnip
Garlic
Simple Toor dal (Indian lentil soup)
Ginger
Butternut-squash khichadi (Indian lentil and rice dish)
Kallonji – Black onion seed
Sautéed greens with kalonji and chilies.
Mustard seed
Bengali Tomato chutney.
Anardana – pomegranate Seed
Punjabi Chana Masala (Spicy Punjabi-style chickpea curry)
Dry red chillies
Sesame Gun Powder
Saffron
Swiss chard and & Chickpea stew
Sesame Seed
Sesame Chikki (Sweet sesame crunch snack)
Spearmint
Hara pudina Aloo (Potato sauté with mint)
Haldi – Turmeric powder
Gobi Matar (Cauliflower and pea stew)
Ghee – Clarified butter
A word about Ghee
Thali – A plate of food
Suggested Menus
 AN INTRODUCTION TO AYURVEDIC FOOD
PRINCIPLES—LINDA LAURETTA
T HE HEALING BENEFITS for the herbs and spices discussed in Sakahari are primarily
derived from Ayurvedic principles. Ayurveda is the traditional healing system of
India and translates as “the science or knowledge of life.” This is a very broad definition
of a vast philosophy that encompasses diet, movement (it is the sister science of yoga),
and herbal and lifestyle remedies all designed to balance the three doshas, or constitutions,
that make up everything in nature including us.
The doshas, known as Vata, Pitta and Kapha, are principles that govern motion,
transformation, and cohesion, respectively. They are based on the five elements of ether,
air, fire, water, and earth. Please see below chart for a better understanding.

For each herb/spice, you will see a notation that looks something like this:
V+ P- K=. This key will note the effect the herb has on each particular dosha.
So, the “=” means it has a neutral effect, the “+” means it increases that
dosha, and the “-” indicates it decreases that dosha. Occasionally, you will
also see the word “Tridoshic,” which simply means it is suitable and
balancing for all three doshas.
What does all this mean for you in relation to the recipes? The easiest way to answer that
is through example. A light, airy food like leafy greens falls under the Vata category and
therefore adds those qualities to the dish and the one eating it. Chilies, ginger, and mustard
seed, with their heat, are considered to increase the quality of pitta. Butternut squash, with
its sweet and somewhat starchy qualities, is considered to increase the quality of kapha. If
you feel cold all the time, eating foods that generate heat helps balance you.
To get an idea of what your individual constitution may be, there are many evaluation
tools that can be found by searching the Internet, or for a more accurate assessment,
consult an Ayurvedic practitioner.
Ayurveda places great importance on what and how we digest rather than focusing solely
on the foods we eat. As we are all unique, no two people will have the same reactions to a
dietary regimen. An understanding of how each food contributes toward digesting your
meal is key to balanced overall health. This is the idea behind our emphasis on presenting
you with recipes and guidance on the herbs’ and spices’ properties—to help you make
informed choices on what you put into your body.

Wishing you joyful cooking, buon appetito, and strong digestion!

 A NOTE ON THE RECIPES—NANDINI SHARMA
T HE RECIPES IN this collectionare drawn from the style of cooking in North India—
Punjab, in particular. Although I grew up in Calcutta, the eastern part of the country,
both my parents were Punjabi, so we usually ate vegetarian meals made with Punjabi
spices. Some spices are common across the country, such as cumin (jeera) and turmeric
(haldi). Some are localized to a region or a state. In this selection you will find use of
some souring agents, such as dry mango powder (amchoor) and dried pomegranate seeds
(anardana), that draw from the influences of the fruits in the northern plains of India
(although mangoes grow across the country). Pomegranate was introduced to India by the
Persians, and the best-quality pomegranates sold in the bazaars of New Delhi are called
“kandahari”—imported from Kandahar, Afghanistan. It is an unusual spice and flavor and
will not be found in any other Indian recipes, especially South Indian, which uses
tamarind as a souring agent.
The concept of organic or wholesale produce was alien to me, as I grew up in India in the
1970s, and most produce was grown locally using few chemical agents (although that
process of farming unfortunately is changing today).
Fruits and vegetables were available only seasonally, since refrigeration and cold storage
were expensive. It was simpler to grow and sell locally. We ate what was available in that
season, and it was produced naturally. And because appliances were few and far between,
food was cooked fresh every day and in such quantities that could be consumed the same
day. The hot summer months of India do not allow food to last overnight; unless
refrigerated, it would rot and have to be thrown away.
Some of the ingredients used in Indian cooking have been in existence since the beginning
of recorded history. Understanding the pharmacological significance of the ingredients
helped me to understand the impact of these herbs and spices on the digestive and other
systems. This renewed understanding helped me explain why all Indian dishes have a
sprinkling of chopped cilantro as a garnish; it’s not just because it looks good. The cilantro
compensates and cools down any hot spices in the dish. Ginger, with its carminative and
digestive properties, is used abundantly in cooking, as is turmeric, with its healing
antibacterial and anti-inflammatory effects. Obviously our Indian foremothers, steeped in
the significance of Ayurveda and their understanding of it, knew the best way to combine
these spices for their best effects; in this manner, that understanding encouraged a daily
consumption of these health guardians. Reading my friend Linda’s explanations of the
pharmacology and health benefits of these herbs and spices has been a revelation to me;
even though I have cooked in this manner all my life, today I have a deeper understanding
of the beneficial effects of eating Indian vegetarian food.
Ajowain—Botanical name: Apium graveolens , V- P+ K-
Ajowain seeds are grayish green in color and smaller than cumin seeds. They are very
pungent, hot, and bitter and can be chewed for medicinal benefits by the brave of heart
and palate. The taste mellows with cooking and can be compared with an intense oregano
or thyme. Ajowain dispels gas and relieves nausea, and some report that it can help
manage cholesterol. It also has strong germicidal properties and acts as an expectorant
and an antispasmodic, helping with stomach cramping. Ajowain, referred to as
“Sperlinger’s powder,” in its isolated use as an antiparasitic is highly effective when taken
ground with water at ridding the intestinal tract of parasites.
To use ajowain seeds, you can grind them with mortar and pestle or crush them between
your hands to release the flavor. Due to its potency as a digestive aid, it is used in breads,
desserts, chutneys, and pickles. Ajowain can be used to help digest paratha, as this
unleavened bread tends to be heavy. It has a long shelf life (up to two years) if kept in an
airtight container and away from direct light.

KHASTA ROTI (INDIAN UNLEAVENED BREAD

WITH AJOWAIN SEEDS)
Ingredients
2 cups whole-wheat flour
Additional flour to roll the dough
½ cup room-temperature water
1 tsp. salt
1 tsp. ajowain seeds
½ cup ghee
Olive oil for frying
Makes 8–10 rotis
Method
In a flat pan, mix the flour with the water and knead until the dough is firm. Roll and
punch it several times—use extra water if required, but keep the dough firm rather than
soft. Cover with a wet towel, and set aside for two hours. Knock the dough before making
the rotis. Roll the dough into a long tube, and break it into small spheres (a little larger
than a golf ball).
Keep some dry flour on a large surface, such as a counter top or a large chopping block,
and roll one of the balls into a small, flat round about three to four inches across. Layer
some ghee on it, and sprinkle salt and ajowain seeds on the ghee.
Roll the dough into a tube, which will layer the ghee mixture between layers of dough.
Curl the tube into a ball, and flatten it to make a flat round bread. Roll with a rolling pin to
a half-inch thickness and four to five inches wide (thinner makes for crisper bread—if
preferred, roll wider).
Put the roti on a preheated griddle, and cook both sides till the roti lightens in color and
starts to bubble. Smear a little oil using a spoon on both sides, and fry the roti till it turns
brown. Repeat the process till the dough is finished. It is best eaten hot off the griddle.
Note that the ajowain seeds can be replaced with any other flavor—chopped mint, dried
fenugreek leaves (called kasoori methi), or cumin seeds.
Rotis are the staple bread in northern India and can be served with a vegetable and dal
(lentils).
Bay Leaf—Botanical name: Laurus nobilis, V- P+ K-
Although bay leaf is native to the coast of the Mediterranean Sea, it is now cultivated in
other regions, with most of the bay leaves available in the United States coming from
Turkey and Greece. Bay leaf contains some of the most powerful antioxidants studied for
their effects on type 2 diabetes, ulcers, arthritis, bacterial infections, and sluggish
digestion. Historically, bay leaves were used topically on wounds as an antibacterial
agent. The bay laurel plant is high in such nutrients as iron, vitamin A, pyroxidine, and
calcium. It was highly regarded by Greek and Roman cultures as an appetite stimulant, as
a diuretic, and for its ability to treat bronchitis and muscle pain.
While choosing bay leaves at the store, look for darker and larger leaves that are intact.
You can find fresh leaves seasonally in the produce section, and while you can store them
in the refrigerator, they will dry out enough to lose that bitter taste. They should be used in
stews, soups, or steaming brews, as liquid is required for them to release their flavor. A
friend shared a tip of adding a couple of bay leaves to the stored staples, such as grains
and pulses, as a natural bug repellant, which I can report works even in the hot summer
months.

CHAWAL, OR FRAGRANT RICE

Ingredients:
1 cup basmati rice
2 cups water
2–3 bay leaves
1 tsp. whole cumin
½ tsp. salt
1 tsp. ghee
2 tsp. olive oil
Serves 4
Method
Wash basmati rice in water several time, until no white residue remains. Drain the water
used to wash the rice at least two or three times. Soak the rice in two cups of water in a
bowl and keep aside for thirty to sixty minutes. Drain the water before cooking.
In a saucepan that has a fitted lid, heat the oil for a few minutes till it is hot and add bay
leaves and whole cumin; stir as the leaves sputter to avoid burning and keep the flame low.
Add the rice, stir well, and add salt. As the rice begins to fry, add two cups of water and
leave the flame on medium to high till water comes to a low boil. Reduce heat, and cover
the pan with the lid. Cook covered for nine minutes. Release the steam by opening the lid
if the pan boils over. Drain any excess water, and leave covered till ready to serve, as the
rice cooks in the steam. Serve within the next two hours.
Serve with rajma (red bean) curry.
Black pepper—Botanical name: Piper nigrum, V- P+ K-
As with many of the spices featured here, the use of black peppercorns originated in India
some four thousand years ago. Black pepper has been referred to as the “King of Spices”
and is one of the most powerful digestive stimulants. It has heating qualities that make it
useful in treating sinus infections, constipation, and warm or cold extremities. Due to the
sharp and pungent nature of piperine, the active compound in black pepper, this spice
speeds up the transit time for food to move through the entire digestive tract, thereby
reducing the risk of gastrointestinal problems.* Additional medicinal qualities include its
effectiveness as a carminative (expels and/or prevents gas), diaphoretic (promotes
perspiration), and expectorant (promotes the expelling of mucus).
Black pepper provides a slight kick to your dishes and is also a good alternative to
cayenne or chili peppers if you find them to be too pungent. It is sold as peppercorns or in
powder form, and I prefer to buy the peppercorns and grind them as needed for their
fullest flavor. Pepper can be added to the cooking process or ground and sprinkled on
dishes right before serving.
*Journal of the American College of Nutrition.

RASAM (SPICY TOMATO BROTH)

Ingredients:
1½ tsp. black pepper, freshly ground
½ tsp. of cumin, crushed
4 large tomatoes, chopped
4 cups water
1 tsp. salt
2 tsp. ghee
2 tbsp. fresh cilantro, washed and chopped
Serves 4.
Method
In a saucepan, heat ghee, and add the pepper and cumin till the mixture begins to smoke.
Immediately add the tomatoes and stir well. Add salt, and cook the tomatoes for five to
seven minutes on a medium flame. Add water, and cover the pan. Let it cook for fifteen
minutes till it boils.
Rasam can be made ahead of time and served later.
Add cilantro only before serving (since it will wilt if left in hot soup). Serve as soup, or
serve with a little steamed rice mixed in to make a full meal.
This soup is great for relieving congested sinuses and head colds; the congestion is
relieved almost immediately, so be prepared to drink the soup with a big box of tissues on
the side (drink soup, blow nose, and repeat).
Also, this recipe makes for a very warming soup for the winter months.
Cardamom -—Botanical name: Elettaria cardamomum, V- P+ K-
Cardamom is a highly aromatic spice that is both pungent and warming, with a very
distinct fragrance. The active component of this spice is cineole, which is useful in
relieving symptoms of asthma, bronchitis, colds, flus, and a myriad of digestive issues. As
a stimulant, it helps disperse flatulence. Cardamom can be chewed or soaked overnight in
water to make a fragrant and refreshing drink. In yogic terms, it is useful in improving the
flow of prana (life force) throughout the body.
Cardamom is used in rice pilaf recipes and in Indian desserts and drinks. It is one of the
staple spices used in making masala chai, or Indian spiced tea. It is used in both the
whole-seed form and freshly macerated form in our preparations. A few seeds used in tea
or coffee can reduce the ill effects of caffeine (and add a delightful, distinctive flavor).
Cardamom can be purchased whole as a green pod in the form of seed or as a powder. I
prefer purchasing the pods or whole seed, as the powder quickly loses its flavor and
aroma. The seeds are small, brownish black, and very aromatic. There are two types of
cardamom cultivars, malabar and mysore, and the more fragrant cardamom comes from
mysore. Cardamom is more expensive than most spices—second only to saffron. It will
keep best when stored in its original pod in an airtight container.

SOOJI HALWA (SEMOLINA DESSERT)

Ingredients:
½ cup sooji (semolina)
½ cup ghee (or olive oil, but ghee is preferred)
1 tsp. cardamom seeds, pounded to a powder
in a mortar
¼ cup brown or raw sugar
2 cups water
Blanched and sliced almonds as a garnish
Serves 4–6.
Method
In a saucepan, boil water with sugar and cardamom to a syrupy consistency.
In a wok or wide pan, heat ghee for one to two minutes on a medium flame till it is
melted. Add sooji, and stir constantly till it starts to toast into a light-brown color. Stir
constantly to prevent sooji from burning, as it is very light and can burn easily.
Add the sugar syrup, and continue to stir constantly till bubbles subside and the
consistency is like thick oatmeal. Turn off the flame, and let it cool. Garnish with sliced
almonds.
Cilantro/Coriander—Botanical name: Coriandrum sativum, VPK = tridoshic
Ayurveda has long recognized the therapeutic value of cilantro, and current research is
now providing the data to support these claims. One study in the “Journal of Agricultural
and Food Chemistry (June 29, 2004)” shows that cilantro contains a bacteria-fighting
compound, dodecenal, which appears to be twice as effective as other common medicinal
antibiotics. Cilantro is categorized as an alternative for blood-cleansing agent also aiding
in the removal of toxins through the skin and as a diuretic—helping reduce fluid retention.
This detoxification has shown to be useful with heavy metal toxicity as the metals attach to
the dodecenal and are then flushed out. It also facilitates the assimilation of other herbs
and is also a cooling agent, acting as a neutralizer for the heat of other spices in the
recipe.
Cilantro is a source of fiber, potassium, vitamin A, and Beta carotene
(NutritionalData.com). Most of its nutritional qualities are found in its fresh leaf form, but
the seeds, referred to as coriander, are also used in preparing the “magic” sauté that
starts many of our dishes. Fresh leaves will keep fresh for three to four days but are best in
the first two days from the time of its picking or purchasing. If possible buy fresh cilantro
with the roots still intact. It can then be stored loose in the refrigerator or upright with
stems in water. Seeds are best purchased whole along with other spices and can be ground
whenever needed. When stored in an airtight container, the fragrance of the seeds can be
retained for about six months.

FRESH CILANTRO CHUTNEY

Ingredients:
1 bunch of fresh cilantro
Wash the leaves well in a large bowl and chop
off the ends of the stalks (towards the roots).
Roughly chop cilantro.
1” piece of ginger root
1 green chili (add more to taste)
Juice of 1 lime
1 tsp. salt
1 tsp. sugar
Use as a condiment or side dish—to serve up to 10.
Method
Blend first three ingredients, adding a quarter cup water.
Remove the blended chutney to a container with a cover; add lime juice, salt, and sugar.
Adjust seasoning to your taste. Store the chutney in a refrigerator for up to one week.
Freeze if you intend to keep it longer.
This makes a great layer in a vegetable wrap or sandwich. A popular street food in
Mumbai is a vegetable sandwich made with three to four slices of bread layered with this
chutney, sliced tomatoes and cucumbers, and sliced boiled and peeled potatoes.
Cloves—Botanical name: Caryophyllus aromaticus , V- P+ K-
Many of us are aware of the numbing quality of clove oil, known as eugenol. It has a
warming quality that makes it a stimulant, expectorant, and an analgesic. Cloves have
also been listed (by The University of Washington School of Pharmacology) as preventing
stomach upset, traveler’s diarrhea, and wound infections. Eugenol has also proven
effective in fighting bacteria and viruses (Aggarwal, 2011). Cloves provide a fair amount
of potassium, calcium, iron, vitamins C and K, magnesium, and manganese. They were
once considered a food preservative as they act as a powerful antiseptic.
What we know as cloves are actually the dried flower buds from the Syzygium
aromaticum, an Asian evergreen tree that grows in Indonesia, India, and Sri Lanka. They
can be used whole or in ground form but using the whole clove will give a less intense
flavor. Due to its heating and penetrating qualities, its use with bean and legume dishes
will aid in digestion. When purchasing, look for whole cloves that are large and reddish
brown to ensure freshness. Grind them yourself for the best flavor. A couple of reminders:
Remove the round head from the center before using, and if you are including whole buds
in your recipe, remove them before serving so that no one bites into a burst of intense
cloves or hurts a tooth.

RAJMA OR RED BEAN CURRY

Ingredients:
6–8 cloves (remove round heads of clove—keep only the stem).
1 cup dry red beans—soaked overnight (soak them in room-temperature water in summer
and in hot water in winter). Throw the water out, and boil the beans in four cups of fresh
water till the beans are cooked but not over soft. Cook the beans for about 2 hours in a
large covered pot on a medium flame or cook in a pressure cooker for 10–12 minutes.
¼ cup olive oil
Grind to a paste in a blender: ½ large red, white, or yellow onion with 2-inch piece of
fresh ginger root
Separately grind or chop 2 large tomatoes
Dry spices:
½ tsp. turmeric
¼ to ½ tsp. chili powder (or avoid for a less spicy dish)
2 tsp. coriander powder
1½ tsp. salt
2 cups water (optional unless the dish is desired with a soupy consistency)
Serves 4–6.
Method
In a large kadai (Indian wok) or Dutch oven, heat oil till smoking point and reduce the
flame to medium heat. Add the cloves and stir them in the oil—ensure they do not burn.
Add the onion/ginger paste and cook till the onions are dry and turn brown in color and
the oil from the onions starts to separate. Add the tomatoes and continue to cook on a
medium flame till the water from the tomatoes starts to evaporate and oil starts to separate.
Add dry spices and little water to mix in and fry for a few minutes more. Add the red
beans, along with the liquid in which they are boiled, and fry them well in the spiced
onion and
tomato mixture till the beans get mixed well in the mixture. Add water only if the beans
start to look too dry and cook covered for ten minutes on a medium flame.
Keep it covered for three to four hours, so that the flavors soak into the beans. The cloves
will help digest the beans (which can be heavy on the stomach) faster; remove the cloves
before serving (although they can be eaten, they have a sharp and pungent flavor).
Serve with steamed rice, fragrant rice, or khasta roti.
Cumin —Botanical name: Cuminum cyminum, V- P+ K-
Studies conducted at India’s National Institute of Nutrition revealed cumin plays a role in
the prevention of diabetic complications* (reported in the British Journal of Nutrition). It
is also being studied for its ability to prevent bone loss as it is rich in phytoestrogens.
Cumin is a source of iron and aids in digestion by stimulating the secretion of pancreatic
enzymes. It is an excellent free-radical scavenger and enhances the actions of the liver’s
detoxification enzymes. Cumin also acts to relieve flatulence and colic spasms (Ensminger,
“Food for Health”).
Cumin is integral to Indian cuisine and is found in many curry blends. It has a very
distinctive aromatic taste, sometimes described as nutty and peppery. In cooking, cumin is
used in both whole-seed and powder form. Roasting the seeds prior to grinding them
offers a more distinctive flavor and can be done in advance—roasting enough for a two-
week period. The seeds can be stored for up to six months, and the powder can retain its
potency even if it is kept for about two months.

ASPARAGUS WITH CUMIN

Ingredients:
2 tsp. cumin seed
1 lb asparagus
1 tsp. black mustard seeds
2 tsp. ghee or olive oil
¾ tsp. ground black pepper
2-inch piece ginger root—chopped
Salt to taste
Serves 4.
Method
Bend the asparagus stalks, one by one, until they break—suggesting that this is where the
stalk changes from tough to tender. Wash and pat dry them.
In a skillet, heat the ghee and sauté the cumin and black mustard seeds till they pop. Add
ginger, black pepper, asparagus, and then salt—cook asparagus until it is tender. Serve hot.
Curry leaves—Botanical name: Murraya koenigii, VPK = tridoshic
Curry leaves come from an aromatic, deciduous shrub that can grow up to eighteen feet
high. The leaves are slightly bitter and aromatic. The curry tree is a native of India and Sri
Lanka. Their minerals and vitamin contents are calcium, phosphorus, iron, nicotinic acid,
and vitamin C. Additional healing properties include acting as an antioxidant, anti-
inflammatory, supporting healthy liver function, and aiding in reducing high cholesterol.
Curry leaves stimulate the blood circulation and metabolism. They strengthen the immune
system; they are soothing to the throat and can improve the quality of voice. The leaves
can contribute in reducing blood-sugar levels and are helpful in treating diabetes when
incorporated into the diet. They have been shown to alleviate heat reactions, itching and
ulcers, and in general balance pitta-related conditions. A quick remedy for relief from
diarrhea is to nibble on fresh curry leaves—without swallowing them.
The leaves are regularly used in South Indian and Sri Lankan cuisine, much like bay
leaves, especially in curries with fish or coconut milk. They are typically used fresh as they
quickly lose their flavor. When stored in the refrigerator, they can be used for about one
week to ten days. Freezing them is also an option but will lose some of their original taste.
*Toor, or arhar, is a split red gram yellow lentil found in most Indian grocers or online at
kalustyans.com. “Dal” is a generic term used to mean lentils, which can be whole or split,
and available in wide varieties—black, green, and yellow.

SAMBAR DAL—LENTIL STEW WITH

VEGETABLES
Ingredients:
For “Dal”
2 cups toor dal * (split red gram lentil) washed
several times in running cold water
4 cups water
2 tsp. salt
1 tsp. dry turmeric powder
2 cups of chopped veggies—butternut squash, zucchini, and eggplant chopped into 1-inch
cubes (or (i) green beans with carrots, (ii) just onions and tomatoes, or (iii) just potatoes).
The vegetables have to be cut, so they retain shape 1–1 ½-inch“ cubes is a good thumb
rule, but harder veggies like kohlrabi or fresh drumsticks need to be cut small.
1 large organic tomato cut in half—float the tomato on top so as the dal boils, you can
scoop it out first. Whatever other vegetables you use, you will always need 1 tomato.
For the seasoning:
2 tbsp. MTR (or other brand) sambar powder
1 golf-ball-sized raw tamarind
1 tsp. mustard seeds,
4–5 fresh curry leaves
2 whole dry red chilies (optional)
1-inch piece of ginger, peeled and chopped finely
2 serrano green peppers, sliced finely (optional)
Serves 8–10 (you can halve this for a smaller serving).
Method
Put all ingredients for “Dal” in a pressure cooker (for twelve minutes) or Dutch oven with
the lid on, cook on high flame till it boils, reduce the flame then cover and cook for thirty
to forty minutes until dal softens. Once cooked, scoop the tomato halves from the top and
leave it to cool, peel skin and mash them in a bowl.
Add two tablespoons of MTR sāambar powder to the tomato pulp and keep it aside.
Separately, soak a golf-ball-sized tamarind pulp in water for thirty minutes—mash and
strain.
For the seasoning:
Heat two tablespoons of olive or ghee in a saucepan or frying pan. Add mustard seeds,
fresh curry leaves, and whole dry red chilies.
When mustard seeds sputter, add a one-inch piece of ginger peeled and chopped finely and
two serrano green peppers, sliced finely (for less spice, exclude green peppers).
Fry the mixture for a minute, add tamarind water and cook till it boils and then add tomato
pulp with s- aambar powder. Let the mixture cook for four to five minutes.
Pour seasoning mixture into the dal and stir and leave it to boil.
Add half a cup of chopped fresh cilantro for garnish and stir one tablespoon of ghee
(optional) to increase the flavor. Serve with steamed rice or fragrant rice. Enjoy!
Fennel seed — Botanical name: Foeniculum vulgare, VPK = tridoshic
Fennel seeds are one of the few herbs that strengthen the digestive fire (agni) through a
cooling action. They deliver dietary fiber, iron, magnesium, and manganese and supply
potassium, phosphorus, calcium, and copper as well. The sweet, cooling scent of fennel
has a soothing effect on the nervous system. The active component in fennel is anethole,
and they contain phytoestrogens, which can be helpful in regulating menstruation and
increasing lactation for nursing mothers. Whenever I had a stomachache as a child or
cramps in later years, my mother would brew a tisane of fennel seed to stop the cramping.
Primarily, the seeds are used in cooking; fennel bulbs can be roasted or chopped in
salads. I have included a recipe for a gentle digestive tonic that can be sipped throughout
the day. Fennel seeds are often served at the end of a meal in Indian restaurants to be
chewed as a digestive aid. In Italian families, the bulbs were served in between courses
during holiday meals for the same purpose (and possibly so you could just keep eating).

FENNEL DIGESTIVE TONIC

Ingredients:
To ½ gallon water, add:
3 tbsp. fennel seeds
1 tbsp. coriander seeds
1-inch piece ginger root—grated
1 tsp. anise
½ tsp. ajowain seed
Method:
Boil all the above-mentioned ingredients for twenty minutes. Let sit for ten minutes; strain
and serve.
Best use—sip warm throughout the day. Great for fasting and giving the digestive system
a break. Can be refrigerated for one day and reheated.
Makes 4–6 cups of tonic.
or
Fenugreek—Botanical name: Trigonella foenum-graecum , V+ P+ K-
Fenugreek is native to India and grows wild in many places. The seeds are yellowish
brown and hard, like stones. They are heating, with a bitter aftertaste to both the seed and
leaf. Fenugreek is reported to balance blood-sugar levels by lowering insulin resistance.
The leaves are also used for their bitter and astringent qualities, which sharpen digestion.
Research conducted in the United States, China, and India reports that fenugreek shows
an ability to prevent kidney stones, address weight-loss issues, and lower bad cholesterol.
In sautés, the seeds are used as part of the initial combination of spices known as
“magic.” The leaves, known as ‘methi ,’ are prepared in season as any other green and
also make an excellent digestive aid. They can be added to parathas and other Indian
breads. The seeds can be soaked to soften them; you will notice a gelatinous feel to them
after soaking. The leaves need to be used right away, as they have a very short shelf life.
The seeds will keep for up to three years when stored in airtight containers. If ground, they
should be used within three months’ time.
One of my Ayurvedic professors shared that a bit of bitterness should be served from time
to time to remind us that in life, there will be some bitter mixed with sweet.

MIXED VEGETABLE PICKLE—CAULIFLOWER,

CARROT, TURNIP
Ingredients
Approximately 4 cups of mixed vegetables or 1¾ lb. each of cauliflower, carrots, and
turnips
Cut cauliflower into florets of two inches each; peel carrots and chop into sticks about
three inches long and half an inch wide. Peel turnips and slice into rounds or semicircles
one-quarter inch thick. Wash each of the cut vegetables in cold running water separately
and keep aside.
Boil a gallon of water in a large pot. Once the water starts rolling, add one vegetable at a
time into boiling water; remove almost immediately with a slotted spoon and drain on a
clean kitchen towel. Repeat this process for each vegetable.
Spread the blanched vegetables on towels and lay in a sunny spot to air dry for two to four
hours. Turn turnips over to dry both the sides.
Alternately, if using organic produce, wash vegetables in cold water and let air dry.
Dressing:
¼ cup salt
¾ cup gur (Indian jaggery broken into pieces—put large pieces of gur in a Ziploc bag,
seal, and pound with a rolling pin).
2 cups of mustard oil, plus 1¼ cup of additional oil kept aside
1 cup white vinegar
2 tbsp. each of following dry spices:
Ground yellow mustard powder
Haldi or turmeric
Ground dry cayenne pepper (reduce to 1 tbsp. or eliminate for less spicy dressing)
Whole kalonji or onion seed
Whole methi or fenugreek seed
Whole saunf or fennel seed
Whole jeera or cumin seed
Whole black pepper—roughly ground in a mortar (reduce to 1 tbsp. or eliminate for less
spicy dressing)
Method:
Measure all dry ingredients and keep organized on a plate. In a large mixing bowl, put all
dry ingredients and add oil and vinegar. Mix all ingredients with a spatula.
Add air dried vegetables into the spice mixture and mix well so that the vegetables get
coated with spices.
Spoon the mixture into two sixteen-ounce jars, leaving room on the top. Seal and leave
jars in a sunny spot for four to five days. Add a little mustard oil every two days on top
and shake the jar up and down to recoat vegetables with mixture.
After five days, taste the pickle; vegetables should be al dente but cooked, and the mustard
oil should not have a raw oil smell but instead smell seasoned and aged. Store pickle in
cool, dry shelf, and serve as a side dish with rice or roti.
Pickle lasts for about four months, after which it may taste very sour and salty due to
vinegar and salt.
Makes 2 quarts of pickle
Garlic—Botanical name: Allium sativum, V- P+ K-
Like ginger, garlic is considered a cure-all and is being studied for its many healing
properties. The active component in garlic is allicin, which has the ability to reduce
inflammation and prevent major illnesses associated with aging. Garlic’s potent smell
belies its powerful healing potential. In over three thousand studies cited by the National
Institute for Health regarding garlic, most report on its ability to slow or reverse heart
disease, lower blood pressure, and cholesterol. It has also been credited with fighting
infection and in homeopathy; the use of megadoses is showing excellent results in treating
Lyme disease.
Garlic is used in every cuisine around the world. Although it is available in many forms,
we feel that only fresh cloves offer the taste and properties for which garlic is known and
loved. You can use it raw or cooked, and there is a huge difference in the intensity.
Cooking mellows the flavor of garlic and when sautéing, keep an eye on the pan as it can
quickly burn.
When purchasing garlic, look for large bulbs with intact skins. Fresh bulbs can be
preserved for about two weeks when stored at room temperature (not in the fridge).

SIMPLE TOOR DAL (INDIAN LENTIL SOUP)

Ingredients:
1 cup toor (arhar dal or split red gram lentil) washed well 3–4 times in running water. Rub
the dal with your fingers to ensure no white
residue remains.
3 cups water
1 tsp. turmeric
2–3 cloves garlic
2-inch piece of ginger root chopped roughly
1 serrano pepper chopped fine (avoid for a less spicy dish)
¾ tsp. salt
4–5 curry leaves (optional or substitute with cilantro)
For seasoning:
1 tbsp. ghee
½ tsp. cumin seed
½ cup washed and chopped cilantro leaves
Method
In a heavy-bottomed saucepan (two-quart size with fitted lid), put the dal, water, salt,
turmeric, garlic, ginger, chilies, curry leaves and cook on a medium flame for ten minutes.
Once it starts bubbling, remove any white residue on the surface with a spoon. Put lid on
saucepan and reduce the flame to low. Cook for another ten minutes. Remove lid and
increase the flame to medium and continue to cook. The dal should have dissolved along
with other ingredients and the grains of dal should be soft to touch but al dente.
In a small frying pan on the side, heat ghee; once it is hot, put cumin seeds and let them
sputter. Add chopped cilantro to the ghee and put them immediately into the cooked dal.
Mix well and cover. Switch off the stove. Serve it hot with steamed rice or roti. The dal
can be reheated up to four hours after it is cooked. Reheat it in a saucepan before serving.
Serves 6–8.
Ginger—Botanical Name: Zingiber officinale, V- P+ K-
Best known for its digestive properties, ginger relieves nausea in all causes including
morning sickness. It has been referred to as a universal cure-all as it acts as an
antioxidant, anti-inflammatory, antibacterial, and antiviral. It is nutritionally rich in
dietary fiber, vitamins E and B6, iron, magnesium, and potassium (USDA SR16). As a
home remedy, ginger is beneficial in relieving gas, abdominal pain, and bloating, and as
an expectorant breaking respiratory congestion (Frawley and Lad, “The yoga of herbs”,
2001).
Indian and other Asian cuisines use ginger in its fresh, whole-root form. Dried or
powdered ginger is not an adequate substitute, as it delivers a completely different taste
and reduced healing properties. Since ginger has so many uses, we’ve dedicated a few
recipes to this multipurpose root beginning with chai (spiced tea), a chutney, an entrée,
and finally in a dessert. Freshly grated ginger simmered in water (for twenty minutes) also
makes a soothing tea to be enjoyed any time of the day. I’ve begun adding ginger to
sautéed greens and root-vegetable dishes and invite you to experiment with its uses
reaping the health benefits of this versatile herb.

BUTTERNUT-SQUASH KHICHADI (INDIAN

LENTIL AND RICE DISH)
Ingredients for khichadi:
1 cup rice
½ cup split yellow moong dal
1 cup butternut squash, peeled and cubed (1½-inch cubes) Or peeled and cubed carrots
and green beans washed and chopped into 1-inch pieces.
3½ cups water
2 tsp. salt
1 tsp. dry turmeric powder
For seasoning
¼ cup ghee (or olive oil) ghee is preferred
2-inch piece of ginger root, peeled and chopped
1–2 green chilies deseeded and chopped (avoid if you want less spice)
1 tsp. pepper corns—coarsely pounded in a mortar
1 tsp. cumin seed—coarsely pounded in a mortar
Method
Put all ingredients for khichadi in a pressure cooker and cook for twelve minutes. Leave it
and let steam release slowly. Or in a Dutch oven bring ingredients to a boil and then cook
covered on low flame for forty to fifty minutes till rice mashes easily under a spoon.
Seasoning:
Heat ghee in a frying pan; add cumin and black pepper. When the spices foam add ginger
and chopped green chilies (if they are used) and fry well. Add seasoning to khichadi, mix
well, and keep lid on pan.
Garnish with chopped fresh cilantro and lime juice and serve hot preferably within four
hours of cooking. Khichadi is a complete food and typically eaten on its own; for added
flavor it can be accompanied with the cilantro or tomato chutney or the mixed vegetable
pickle.
Serves 4–6.
Kalonji/black onion seed—Botanical name: Nigella sativa, V= P+ K=
Recent research has brought this exotic seed into popular nutrition and cooking news. As
the seed contains a broad spectrum of active compounds, black cumin provides support
for immune response and anti-inflammatory action. The significance of kalonji’s benefits
lies in that inflammation is one of the main causes behind all age-related illnesses. Here
are a few of the conditions that have shown promising research results:
• both osteo-and rheumatoid arthritis—studies show a reduction in swollen
joints and morning stiffness.
• allergies and asthma—both an overreaction of the immune system that result
in inflammatory responses, research reports a sharp decrease in nasal
congestion, itching, and sneezing.
• colon and gastric protection—black onion seed has been shown to protect the
stomach lining against toxins and the effect of stress.
To wrap up the scientific part of this, kalonji contains powerful antioxidants, provides
balance to the inflammation responses of the body and acts as an immune modulator,
boosting infection and cancer-fighting abilities of cells in the immune system.
Franceschi, C. “Inflammation as a major characteristic of aging.” Nutrition Review.
12/07.

SAUTÉED GREENS WITH KALONJI AND

CHILIES.
Ingredients:
1 large bunch of mixed greens—rainbow chard, kale, spinach, collard greens or a single
green. Kale works well.
Wash greens well and chop into 1-inch ribbons
1 tsp. kalonji seeds
1 dry red chilies whole
2 tbsp. olive, peanut, or mustard oil
1 tsp. salt (add more to taste)
Method
In a heavy-bottomed sauté pan, heat oil and add kalonji seeds and red pepper. Once seeds
splutter, add greens and salt. Sauté and cover. Stir until water is released from greens and
greens are crunchy and not limp. Do not keep it covered (as greens will wilt)—serve
immediately.
Serves 4.
Mustard seeds—Botanical name: Brassica juncea, V- P+ K-
Mustard seeds are heating in nature as is mustard oil. Mustard satisfies three of the six
tastes—pungent, bitter, and astringent. All these aid in breaking down food for easier
digestion and so are an excellent addition to heavier or hard to digest recipes. In northern
India, mustard oil is used in cooking and the seeds are used throughout all regions of
India. There are three types of mustard seed (golden, brown, and black), and we are using
the black type (the most intense flavored) here. A classic ingredient of the magic sauté that
accompanies many Indian dishes—mustard seed provides a sharp “bite” to any recipe.
Research has cited the compound glucosinolates found in mustard seeds, prevent and slow
the growth of many types of cancer cells.* Other healing benefits include prevention of
chronic obstructive pulmonary disease, high cholesterol, diabetes, and heart disease. Also
the glucosinolates provide the penetrating quality that aids in absorption of nutrients.
Because of the heating qualities of mustard in any form, mustard is used in treating kapha-
related problems, as it breaks through any congestion or accumulation within the body. It
is in the crucifer family along with broccoli, cabbage, and kale. Mustard oil can also be
used topically on kapha body types.
*Roswell Park Cancer Institute, Buffalo, NY studies

BENGALI TOMATO CHUTNEY.

Ingredients:
4 large tomatoes—blanched and skin removed. Once cool, smash the tomatoes with a
potato masher or crush the tomatoes with hands. (Best to let the tomatoes cool and use
hands to crush tomatoes.)
1 tsp. mustard seeds
2–3 dry red chilies
½ tsp. red chili powder
1 tsp. salt
3 tbsp. brown or raw sugar
2 tsp. chopped ginger root
Juice of half a lemon
1 tbsp. olive oil
Method
In a frying pan, heat oil till it smokes, and add mustard seeds till they sputter. Add dry red
chilies, followed immediately by tomatoes. Add salt and chili powder. Cook tomatoes till
the water evaporates (about seven to ten minutes). Add ginger and continue to cook
tomatoes.
Once the tomatoes are thick (like a ketchup consistency), add sugar, and keep stirring.
Continue to cook chutney for two to three minutes and switch off the stove. Once cool,
add juice of lemon over the top of the chutney and stir it. It can be stored in the
refrigerator and used for up to five days.
Serving suggestion—this is like a tomato jam that can be eaten as a snack on breads, with
rice and dal, or with roti and vegetables. My personal favorite combination is white rice or
jeera chawal with yellow toor dal or with khichadi.
Pomegranate seeds—Botanical name: Punica granatum, V= P- K-
Pomegranate exploded onto the health-food industry scene in this last decade. It first
appeared in Iran then moved into India, where it is currently cultivated and wild crafted
(Wild-crafted simply means harvested directly from its natural habitat). The seeds are
actually sacs containing a red pulp that has two to three times the antioxidants of green
tea. The pulp is both sweet and tart, and although it tastes sour, it is bitter and astringent
in its qualities. In Ayurveda, these qualities make the fruit an excellent internal cleansing
agent and heart tonic. Most notably, pomegranate is credited with preventing heart
disease, cancer, and strokes. Although it is beneficial for all constitutions, its cooling
nature makes it ideal for pitta types and is an excellent natural remedy for blood
disorders.
Pomegranate is now found in most markets in convenient juice form providing vitamins
B6, C, and potassium. The dried and ground powder, known as anardana, has long
adorned Indian store shelves, and we have used the powder in this recipe. Due to its thick
rind, pomegranates have a longer shelf life than most fruits. The seeds can be stored in
airtight containers and refrigerated for up to two weeks. The whole fruit can be stored at
room temperature for up to one month but is best used soon after purchase.

PUNJABI CHANA MASALA (SPICY PUNJABI-

STYLE CHICKPEA CURRY)
Ingredients:
4 oz. dry chick peas
2 tbsp. olive oil
Chop roughly and grind to a paste.
½ red or white onion
3-inch piece fresh ginger
3 large pods of garlic
Dry-roast the following on a griddle and cool; then grind each spice separately with a
coffee grinder to a coarse powder:
2 tbsp. coriander seeds
2 tsp. cumin seeds
2 tbsp. dry pomegranate seeds (careful while roasting not to burn these seeds since they
can stick to the pan). Keep the three powders separate.
Dry spices
½ tsp. turmeric
½ tsp. chili powder
¾ tsp. salt
Method
If cooking with dry beans, soak them over night in room-temperature water. Throw out the
soaking water and boil the beans till they become soft in four cups of fresh water (or
pressure-cook with four cups of water for twelve minutes on a medium flame). Ensure the
beans give when pushed with a spoon.
In a large pot, heat the oil and once smoke comes, add the onion-ginger-garlic paste. Cook
the paste on a medium flame until the water is absorbed and it turns brown. Add the dry-
roasted powders, turmeric, chili powder, salt, and one-quarter cup water and mix well.
Cook for two to three minutes until oil starts to get separated from the mixture.
Add the garbanzo beans and one cup of water. Cook on a low flame for ten to fifteen
minutes till the beans are well cooked and soft. Cover. Can be served immediately, but
tastes better after a few hours as the spices infuse the beans.
Serving suggestions—serve with khasta or plain roti or rice (jeera chawal). Also makes a
great snack served over potato patties with tamarind chutney and garnished with chopped
onions, ginger, chilies, cilantro, and fresh pomegranate seeds.
Red chilies—Botanical name: Capsicum annuum, V- P+ K-
Red chilies, also referred to as capsicum, originated in the Americas. Recent research
indicates that it is helpful in preventing the formation of blood clots and is useful as an
anti-inflammatory agent and aids in easing pain. The active component is capsaicin,
which is found concentrated in the seeds of chilies, and it is this capsaicin that helps build
tolerance to pain as well as releasing a hormone that cools inflammation. As a result of
the research, capsaicin is now available as a supplement and in ointments to reduce the
pain caused by arthritis, nerve pain, and headaches.
As chilies are heating, they increase perspiration and help boost metabolic rates.
Capsicum can decrease the appetite if taken before a meal and is the perfect fuel to kindle
the digestive fire. A number of vitamins and minerals are found in chilies including
vitamins A, C, K, and B6 and iron, magnesium, phosphorus, copper, potassium, and
manganese. A large percentage of its (negligible) calories come from sugars, which
increase with cooking; however, its digestive properties assist in the efficient use and
processing of any sugar present.
Dried chilies will last indefinitely if kept in sealed jars. Fresh chilies when wrapped in
paper towels after breaking off the stems will last for about two weeks in the refrigerator.
In most of our recipes, the red chilies used here are in whole, dried form, but we also use
fresh red and green chilies, their seeds, and chili powder.

SESAME GUN POWDER

Ingredients:
¼ cup sesame seeds
½ cup urad dal (split matpe beans)
1 cup chana dal (split pea lentils)
1–2 dry red chilies (add more if you want to make it spicier)
2 tsp. ghee
1 tsp. salt
Method
In a small frying pan, heat the ghee and roast the red chilies; reduce the flame and add dal
and sesame seeds. Roast until the chana dal gives a roasted scent and appears to be opaque
and light brown. Remove it from the stove and let it cool.
Grind in a dry coffee grinder to a coarse, mealy consistency. Add salt. Store in an airtight
glass container. To use combine it with a few drops of sesame or olive oil.
Best with South Indian snacks, but can also be used by applying it over crackers, toast,
parathas, and breads.
Saffron—Botanical name: Crocus sativus, V+ P- K+
Saffron is actually not an herb or spice but the stigma from the crocus flower and turmeric
—easily stains whatever it comes into contact with. In the seventeenth century, it was
considered an antidote for the plague, and in fact, it has shown to strongly effect
circulation, the blood, the female reproductive system, metabolism, and the liver and
spleen. The active components are safranal and crocin, both of which have been found to
maintain appropriate levels of serotonin, dopamine, and norepinephrine. (BMC
Complementary and Alternative Medicine). Many of us are familiar with those terms
through modern psychology and are familiar with their use in treating depression. Saffron
is (proportionately) a good source of vitamins B2, B6, C, iron, potassium, riboflavin,
magnesium, and manganese. Ayurveda considers it useful as an aphrodisiac and
rejuvenator.
Saffron is native to Iran but is now cultivated in many areas around the world. It is
purchased in threadlike form and is easily the most expensive spice on the market. It adds
a wonderful fragrance and color to any dish with the smallest pinch. To use saffron, you
can roast or break up the threads and soak prior to adding to any recipe to release its
flavor. Nandini has another way of releasing the taste, which you’ll see included in her
recipe instructions. It is best to purchase small amounts as it quickly loses its potency.

SWISS CHARD AND CHICKPEA STEW

Ingredients:
½ large white or vidalia onion chopped
2 cloves garlic chopped
1 tsp. cumin seed
5–6 strands saffron
2 tsp. salt
½ tsp. chili flakes
½ tsp. black pepper
1 large beefsteak-sized tomato chopped
2 tbsp. olive oil
2 cups of water
1 cup of dry garbanzo beans soaked overnight and cooked in a saucepan covered in 3 cups
of water for an hour on a medium flame or till beans mashes under a spoon.
1 tsp. dry oregano or 2 tsp. fresh oregano chopped fine.(Fresh oregano affords more flavor
to the stew)
2 tbsp. flat leaf parsley chopped fine
1 bunch rainbow or green chard washed and chopped into 1-inch ribbons
Method
In a large pot (with a lid), heat olive oil until it is warm. Add cumin seed, and as it foams,
add onions and garlic, and sauté. Clear a spot of olive oil in the pot (move the onions to
the edge of the pot) and add saffron to warm oil—let saffron sit in the oil for one minute.
Let it mix with the onions. Add tomatoes and oregano and mix well. Continue to cook for
three to four minutes, and add garbanzo beans along with the water and stir well. Add salt
pepper and red chilies and extra water can be added only if a more soupy texture is
desired.
Once water starts boiling, cover the pot with a lid. Cook on low flame for twenty minutes.
Remove the lid.
Add chard and continue to cook for about five to seven minutes till the leafy green
vegetable is cooked; add fresh parsley.
Serve with fresh lime juice and a few drops of raw olive oil.
Serves 4–6.
Sesame seeds–Botanical name: Sesamum indicum , V- P+ K+
Sesame seeds are a wonderful addition of taste, texture, and nutrients to any recipe,
yielding twenty-six grams of protein per cup. Sesame in any form—seed, oil, or tahini—is
nourishing and easily absorbed. It is said that the size of the seed determines its ability to
penetrate, and sesame oil is thoroughly absorbed within five minutes of use. They are rich
in eight of the nine amino acids not produced by the body and are high in calcium, iron,
magnesium, phosphorus, and copper (Nutritionaldata/facts/nut-and-seed-
products/3157/2.com). Sesame seeds are available in two colors—black and golden. They
are native to West Africa and are now cultivated in India as well.
I prefer to roast the seeds to release more of their nutty flavor and add to their crunch.
Sesame seeds are highly versatile in use; they complement raw and cooked dishes, are an
excellent ingredient for baking, and can be added as a topping to any salad or vegetable
just prior to serving. Sesame oil holds the same benefits as the seeds, and both can turn
rancid after two to three months, so once purchased sesame oil should be used within
three months. Refrigerating the oil will extend its life.

SESAME CHIKKI (SWEET SESAME CRUNCH

SNACK)
Ingredients:
4 cups unhulled sesame seeds
1 cup honey
¾ cup cashews—in pieces
¼ cup dried orange peel—ground fine
2 tbsp. pure granulated cane sugar
Method
Mix all the ingredients except the granulated cane sugar in a bowl. Ensure to coat all the
cashews and sesame with honey.
Line a baking tray with parchment paper for easiest removal. Spread mixture onto the
baking sheet evenly, and press down to pack it firmly together. Sprinkle granulated sugar
on top to keep everything together. Bake it in a preheated oven at 350 degrees for fifteen
to twenty minutes until it turns golden color. Remove it from the oven and allow it to cool.
After it cools, cut it into squares. Can be cut into thirty-six or more squares (1 × 2 inches
each).
Spearmint—Botanical name: Mentha viridis, V= P- K-
Mints in general are considered as having stimulant, carminative, and antispasmodic
(suppresses muscle spasms) qualities. Spearmint and peppermint are both well known and
share many culinary and healing uses. We are using spearmint in our recipes, as it is
savory and has a bit more of a warming effect. Menthol is the active component found in
mint that can help in the treatment of irritable bowel syndrome; it soothes abdominal
bloating and discomfort and can help you breathe more clearly also bringing some clarity
to the mind. A tea or decoction of either mint can ease nausea, and Moroccans serve a
mint tea that makes a refreshing summer drink.
The difference that spearmint makes in the potato dish that follows is extraordinary and
has drawn many questions to identifying the mystery ingredient. I find adding it to lentil
dishes aids in digesting the legumes and in relieving postmeal flatulence. Although it
would be difficult to consume enough mint to meet daily requirements of these vitamins or
minerals, spearmint is a good source of protein, niacin, potassium, fiber, vitamin A, B6,
folate, and calcium. Mint is found in leaf form, fresh or dried, and both provide plenty of
flavor for your dishes. As some of you may know, spearmint grows plentiful in any garden.

HARA PUDINA ALOO (POTATO SAUTÉ WITH

MINT)
Ingredients:
2 lb. small gold potatoes (if small potatoes are unavailable large ones will do—just cut
into 2-inch cubes after boiling; red potatoes can also be used with skin on if organic)
¼ cup olive oil
1 tsp. cumin seeds
Mix together:
½ tsp. dry red chili powder
½ tsp. fresh ground black pepper
½ tsp. amchoor or mango powder
1 tsp. salt
Garnish
3–4 tbsp. fresh mint leaves washed and chopped fine
Method:
Boil potatoes till semisoft (should retain a little hardness since they will be fried).; Peel the
boiled potatoes (if organic, leave skin on) and keep aside. Cut the larger potatoes into
quarters and halve the small ones. (Potatoes should be two inches square). In a large pan,
heat the oil till it smokes and reduce the flame to medium.
Add cumin seeds, and as soon as they splutter (almost immediately), add boiled potatoes.
Fry for five to six minutes until potatoes start to turn brown on the edges and start sticking
to the pot (don’t worry—keep scraping them off).
Add dry spices and salt and mix well. Turn off the flame and add fresh mint leaves and
mix well—serve immediately. If the dish is being prepared ahead of time, the mint should
not be added until the dish is ready to be served, since it will wilt in the heat. In this case,
reheat the potatoes and add the mint just before serving.
An alternative is to use red-skinned potatoes raw, cubed and tossed with all dry ingredients
and olive oil and roasted in an oven at four hundred degrees for thirty to forty minutes
(toss occasionally to ensure that the potatoes are cooked on both sides). Add mint once the
potatoes are roasted.
Serves 4–6.
Turmeric—Botanical name: Curcuma longa V- P= K-
The preventive and curative benefits of turmeric and its uses in the kitchen in a variety of
dishes are too extensive to discuss in their entirety here. I’ll give an overview of its healing
benefits and leave it to you to research any part that peaks your interest. The active
component of turmeric is curcumin, which is rich in antioxidants and anti-
inflammatories.* There is now a significant body of research on curcumin that reveals
benefits to every organ and system in the body. In addition to these properties, turmeric is
a natural antibiotic, antifungal, antibacterial, and antiviral; it inhibits yeast growth and
allergens and is rich in vitamins B6 and C. It restores balance to metabolism and can
make your skin lustrous through external and internal uses.
In India, turmeric is used at almost every meal, amounting to at least one teaspoon of
daily intake, which is a good dosage for most adults. This one teaspoon will help provide
all the above healing actions that research has shown to address heart disease and stroke,
type 2 diabetes, Alzheimer’s, Parkinson’s, cancer, inflammatory bowel disease, and pain
disorders.** You can also take turmeric mixed with honey for weight management and
edema, with yogurt for cleansing, or simply in capsule form if you don’t get enough in
your diet. Turmeric is harvested as a rhizome but is rarely sold in this form (available for
a brief period in spring) and can be found in most supermarkets in powder form. I try not
to buy more than eight grams or half a cup at a time, as it lasts for about two to three
months before it loses its taste and potency.
A word of caution: turmeric stains permanently, so use it carefully around clothing and
other fabrics. If you make a paste to use as a facial mask, try not to leave it for no longer
than twenty minutes. As first aid, after seeing my fellow cooks apply it to fresh cuts to
accelerate healing and prevent infection, I’ve come to use it instead of any other
antiseptic. I think once you start using it, you will see the various benefits of turmeric, and
you’ll want to keep it handy in your kitchen on a regular basis.
*Lad, V. and D. Frawley, 1986, “The Yoga of Herbs.”
**Aggarwal, B. 2011, “Healing Spices.”

GOBI MATAR (CAULIFLOWER AND PEA STEW)

Ingredients:
1 cauliflower—about 6-inch big-cut florets, washed and patted dry
1 cup frozen peas, defrosted
3-inch piece fresh ginger root—peeled, washed, and finely chop
1 cup fresh cilantro—washed and chopped
2 fresh hot green peppers—washed, deseeded, and finely chopped fine
1 tsp. whole cumin seeds
2 tbsp. olive oil
Dry Indian seasonings:
2 tsp. coriander powder
½ tsp. turmeric powder
½ tsp. ground red pepper
1 tsp. salt
Method
In a kadai (Indian wok or large frying pan), heat the oil on medium flame and add whole
cumin seeds; stir with a slotted spoon till they crackle. Add chopped ginger and green
peppers; stir for a minute, and add the cauliflower. Mix well. Add dry seasoning and
continue to stir. Turn the flame a little higher and add peas. Mix all ingredients well.
Lower the flame, cover the pan, and let cook for five to seven minutes, checking every
now and then to make sure vegetables don’t stick to the pan. Remove the lid. Stir and
spray a little water to keep it from sticking. Cook till dry (about ten minutes). The dish is
ready when a fork goes through the potatoes easily.
Turn off the flame; add chopped cilantro and keep uncovered till it is ready to be served. If
it needs reheating, reheat it in the same pan as it was cooked in.
Serving suggestion:
Serve with khasta roti, kali dal, and jeera raita.
Serves 4.
 A WORD ABOUT GHEE
I F YOU ARE unfamiliar with ghee, it is clarified butter, which has essentially become
butter oil. Ghee is made by slowly cooking unsalted butter until the milk solids,
proteins, and moisture content separate out, leaving just the golden-colored oil. This
process can take up to four hours depending on the amount you are working with. For best
results, organic unsalted butter should be used. Ghee can also be purchased in most health-
food stores.
Ghee is the ideal cooking medium, as it does not burn or break down in high temperatures,
retaining its nutritional value. It also adds that desired buttery flavor without the lactose
and density of butter. According to Ayurvedic experts, ghee is one of the most healing
foods on earth, as it has both penetrating and nourishing properties. These qualities enable
ghee to help transport nutrients to their most useful sites in the body. The best of ghee’s
healing properties is that it is brain food, supplying the entire central nervous system with
cooling lubrication, thereby keeping the pathways supple and free flowing.
In the recipes that begin with sauté’ or magic, use ghee. You will find that a little goes a
long way, and often only a tablespoon or two is required to start a dish, depending on how
many servings you are preparing. Certain recipes will call for a dollop of ghee to be added
individually to each portion right before serving. Ghee can kindle the digestive fire and aid
in the absorption of nutrients. For this reason, the recipes in this collection specify ghee to
be used for certain dishes without any option to substitute.
Nutritionally speaking, ghee has both saturated and unsaturated fats with a small
percentage of polyunsaturated fats (.04 percent) in a combination, making it the most
absorbable cooking medium of all fats and oils. It is suitable for all three constitutions in
varying amounts, with kapha requiring the least amount of ghee in their diet. Those with
cholesterol concerns can limit usage to one to two teaspoons a day; however, the
precautions about ghee’s contribution to high cholesterol levels have not been confirmed.
As with all other Ayurvedic recommendations, moderation is always the best approach.
Storage and care of ghee: Ghee should be stored in an airtight container, preferably
stainless steel. Always use a clean, dry spoon, making sure to keep all moisture out. If
properly maintained, ghee will keep at room temperature indefinitely. Ayurvedic
physicians tell us that ghee only improves its healing properties with age (i.e. for ghee
which is up to one hundred years old).
 SUGGESTED MENUS
Menu 1
Appetizer:
Hara pudina aloo (potatoes sautéed with mint)
Main course
Butternut-squash khichadi
Mixed greens sautéed with kalonji
Tomato chutney
Dessert:
Sesame chikki
Menu 2
Appetizer:
Pepper rasam
Main course
Sambar or simple toor dal
Chawal
Gobi matar
Dessert:
Sooji halwa
Menu 3
Appetizer:
Asparagus with cumin
Main course
Masala chana
Khasta roti
Coriander chutney
Dessert:
Digestive tonic chai