T rust
your own experience. T une into your body . What do you fe el like
eating? What taste? What texture? Go for it! Don’ t force yourself to
eat something just because y ou believe it is good for you. The
enjoyment of food is an import ant ingredient in your healing jo urney . W ith the  abundance and variety of foods available today , we can all
find many dif ferent foods that we like and enjoy . 6 . Let your  kitchen  be a place of j oyful memories, rich aromas, laughter
and healing. Go out for the evening, in your kitchen. 7 . There ar e many things we have to be serious about in our lives, but
cooking does not have to be o ne of them. Approach it light ly and
playfully . Food is our medicine and the kitchen is our pha rmacy! Engage your senses, taste as you eat, play your favorite music, light acandle, add a bit of this and that, chop, grind and mix. Make your own
recipe from what you have in the fridge and the pantry . How do you
think I came up with the recipes here? There is planning, then there is
play . Leave room for play! 8 . Don’ t for get the most important  part! T o sit down, enjoy your c reation
and relax! Don’ t contain your enjoyment, express it freely! This
positive experience will reinforce your ef forts and invite you to
continue to play in the kitchen.C H A P T E R  1 8N o t e s  A b o u t  t h e  R e c i p e s
1 . This boo k contains only a handf ul of my favorite and frequently-made
recipes, enough to get you start ed on healthy A yurvedic meals. They
are prese nted in alphabetical order , using the translated English names
(which mostly are the names of the main ingredients). The Indian
names are included in parenthesis where possible. 2 . The reci pes are balancing for al l doshas unless otherwise specified in
the comments section of each recipe. 3 . Most re cipes ca n be enjoyed f or either lunch or dinner , with  a few
exceptions. T o make it easy for you, I’ve categorized the recipes as
suitable for B (Breakfast), L (Lunch), D (Dinner), C (Chutney or
Sauce), HB (Hot Beverages), a nd S (Sweets/Dessert). Y ou can also
refer to the index to find recipes under each section. 4 . I h ave or ganized  the ingredients in table form so you will have an “at-
a-glance” idea of all that you may need to collect before trying the
recipe. Some of the “ingredients” such as a pot or a pan m ay be
obvious to some of us who are very comfortable in the kitchen , but I
am hope ful the novices among us will become comfortable and self-
reliant i n the kitchen as well, so I have listed those items un der the
“Kitchen Gear” column. I’ve excluded the more common gear such as
a k nife or a cutting board, but p lease note they are needed for almost
every recipe. 5 . Y ou don ’ t need a lot of compli cated kitchen gear . Here are the  items
that you are most likely to need:
2 -3 medium saucepans with lids
a small frying pan to prepare tarka
2 medium pots
a ka dai ( this is a thick rounded p an used mostly in Indian cookin g
for deep frying)
a tawa (this is another Indian flat disc-shaped frying pan to make
chapati, Indian flat bread; you c an improvise by just using a non-stick frying pan)
1-2 mix ing bowls, a cutting bo ard, a sharp knife, lar ge serving
spoons, a rolling pin, a blende r , a small food processor , sma ll
containers for storing spices. 6 . The “Herbs and Spices” column you’ll find with each recipe includes
things l ike sugar , salt, baking powder etc., unless that is the main
ingredient in a recipe. My cookie recipe is the only one where sugar is
one of the main ingredients and therefore sugar moves to the “Main
Ingredients” column for that one. I’ve included in the “Herbs and
Spices” column anything that adds accent, flavor , or texture to the
main ingredients, such as salt. It is not an herb or a spice, but is
included in the herbs and spic es column as it can’ t be in the main
ingredient colum n. Y ou may not ice some inconsistencies in the recipes
depending on how the items are used. 7 . Cooking is not an exact science. If it were, it would take all the fun and
creativity out of it. I learned to know the right amount of an ing redient
instinctively by the smell, color and texture of the dish, and by
experimenting. I seldom measure any ingredients and it was hu mbling
to work backwards for this book to find exact measurements. Regardless, ther e is room to play in the recipes and to be creative. Y ou
will notice that I have provi ded a range of amounts for some
ingredients and I invite you to adjust to your preferences. If c ooking
with spices is ne w to you, then I recommend using the lower ra nge to
start; you can always add more according to taste. The same is true of
ghee or oil. If y ou like your dis hes to be a little more oily (and  some
dishes ta ste better , and are mor e nourishing, when more oily , as I’ve
mentioned in some recipes where that applies) adjust accordingly . Preparation times and serving sizes are also approximations. 8 . I refer to two techniques in some of the dishes. The first one is T arka. T arka is a way to maximize the flavor of
spices before adding them to the food, and to infuse flavo r ,
aroma, richness and color into the dish. T arka is prepared in a
small pa n separately from the main dish, in the case of liqu id
dishes a nd soups. In the case of dry vegetable dishes, T arka is
prepared in the pan to which th e vegetables will be added. T arkais prepared by a lways heating oil or ghee in the pan for a few
seconds before adding the spices. I prefer medium heat so the oil
or ghee does not burn. If the dish calls for onions, tomatoes or
ginger , the onions are cooke d first to extract their flavor . T omatoes and ginger are added next and cooked for the specified
time. In order for the medicinal qualities of the spices to come
though, it is important to cook them in oil or ghee. T o make sure
there is enough ghee or oil for the spices to cook, we general ly
push the  mixture (of onions, tomatoes, or ginger , as the case ma y
be) to one side t o drain the ghee to the center; then we add spic es
to that ghee. W hen the spices splutter or bubble, they are don e
and we can mix them with the rest of the ingredients in the pan
(often tomato, onion, and ginge r) before adding to the main dish,
or b efore adding the vegetables , depending on the recipe. This is
often accompanied by a sizzling sound that signifies the
distribution and  infusion of fla vor into the dish. The resultin g
aromas prepare your body to receive the food and digest it well. The second technique is Condensation. This I learned from my
sister in Pune, India. This tech nique is used for dry vegetab le
dishes. The pan is covered with  the lid turned upside down. W e
add a little bit o f water to the lid and the steam and heat from the
pan creates condensation, allow ing the water to be added to th e
dish a few drops  at a time as nee ded, so the vegetables don’ t burn
and they are not watery . A couple of teaspoons of water is
suf ficient. 9 . Ghee is  revered in A yurveda due to its neurological and di gestive
qualities i.e. it i s highly beneficial for our nervous system and a little
bit eaten  with the first bite can s toke our digestive fire. Ghee is cooling
and calming. It is great to add a  bit more in W inter months when our
bodies te nd to be dry; a little bit in the Summer months can be c ooling. It is best to minimize ghee and use only what’ s needed for coo king in
the Spring. Y ou will notice a ra nge given in the recipes that you can
adjust according to your taste an d the season. A little ghee added to a
dish makes it very tasty , so don’ t be afraid to add more. 10 . The steps in most of the recipes are the same. W e always sta rt with
oil/ghee in the pan, add the base for T arka, onions, tomatoes andwhatever else is suggested, then add the spices so they splutter a little,
which o nly takes 15-20 seconds. Be careful that you don’ t burn the
spices, but if yo u do, you can start over . If the ingredients aren’ t  ready ,
you can always turn the heat of f , or remove the pan from the he at until
the other ingredients are ready . 1 1 . Unless o therwise specified, I suggest cooking on medium heat and
turning the burner down a little once all the ingredients have been
added. H igh hea t tends to dry and burn dishes without cooking them. It
is ok ay to start with high heat so the dish can get suf ficient heat for
cooking and then turn the heat down to medium. 12 . Most di shes are  served with ric e, chapati or a bread of your choice. Feel free to eat them alone, and mix and match as you like. 13 . Most rec ipes ha ve pictures which I hope will inspire you to en joy the
process of cooking even more!C H A P T E R  1 9R e c i p e s
 B R E A K F A S T
Ener gy Balls
Fruit and Nut Bowl
Savory Chick Pea Pancake (Besan ka Purah)
 L U N C H
Chick Pea Flour and Y ogurt Dish (Karhi Pakora)
Hearty Spiced Chick Peas (Kabuli Cholley)
V egetable Fritters (Pakorah)
 L U N C H  A N D  D I N N E R
Bitter Gourd with Kale (Gheeya)
Bitter Melon (Karela)
Black Chick Peas (Kala Chana)
Cabbage with Potatoes and Peas (Band Ghobi Aloo)
Cranberry , Black Pepper , Cashew Rice
Cumin Basmati Rice (Jeera Chawal)
Eggplant with Peas (Bharta)
Ginger Soup (Adarak ki T ari)
Green Lentil Soup with Celery (Sabut Mungi ki Daal)
Homemade Cheese and Pea Curry (Mutter Paneer)
Indian Flat Bread (Chapati)
Lentil and Rice Soup (Khicharhi)
Okra (Bhindi)Rapini and Broccoli Saag (Sarsaun Ka Saag)
Rice with V egetables and Nuts
Spiced Mixed V egetables (Sabji)
Spinach with Lentils (Daal Paalak)
Spring Black Eyed Pea Salad
Stove T op Acorn Squash (Kaddu)
T urmeric Pasta with Pan-Grilled V egetables
T urnips and Spinach (Paalak Shalgum)
Y ellow Lentils (Moongi ki Daal)
 S W E E T S
Chick Pea Burfi
Ener gy Balls
Four C’ s Pudding
Smart Cookies
T apioca, Chia, Hemp Seed Pudding
 C H U T N E Y S
Coconut Chutney (Nariyal Chutney)
Mint Chutney (Pudeene Ki Chutney)
Raisin Date Chutney
T amarind Sweet and Sour Chutney (Imlee Ki Chutney)
 H O T  B E V E R A G E S
Almond Date Shake
Spiced T ea (Masala Chai)
Golden Milk (Haldi ka Dhoodh)A L M O N D  D A T E  S H A K E  
A nourishing treat! Great for winter mornings or winter nights. Soothing
and comforting! Preparation time: 10 minutes
Serves 2
M a i n  I n g r e d i e n t s
2 dates
10 almonds
2 cups of milk *
H e r b s / S p i c e s
A sprinkle of cardamom powder
A few strands of saf fron
O i l / G h e e–
K i t c h e n  G e a r
2 Small bowls
Medium pot
Blender
* can substitute with milk of your choice
D i r e c t i o n s
1 . Soak da tes and almonds in sepa rate bowls overnight in water (soaking
makes them easier to blend). 2 . Peel the almonds (and dates, if necessary: they may have a thick peel
that you can remove), and remove the pits from the dates. 3 . Boil milk. 4 . Add the almonds and dates to blender with half the milk. Blend until
the i ngredients are puréed. (Add ing only half the milk ensures that the
almonds and dates puréed well.) 5 . Add the rest of the milk to the blender and give it another quick buzz. 6 . Pour into cups, then garnish with cardamom powder and saf fron
threads. Enjoy!B I T T E R  G O U R D  W I T H  K A L E  ( G H E E Y A )  
A light and slightly bitter dish, great for spring and summer meals. Preparation time: 20 minutes
Serves 4
M a i n  I n g r e d i e n t s
1 bitter gourd or zucchini
2 cups water
4 stalks of kale
1 teaspoon shredded ginger
H e r b s / S p i c e s
½-1 teaspoon salt
1 teaspoon spice mix *
O i l / G h e e2-3 tablespoons of ghee *  or coconut oil
K i t c h e n  G e a r
Medium pan with lid
* recipe in Chapter 16
D i r e c t i o n s
1 . Peel the bitter gourd, cut it in half lengthwise, remove the soft middle,
and then cut it in small pieces. If you are using zucchini, chop in half
rounds that are about an inch thick. 2 . Put ghee  in the pan and heat on  medium for 15 seconds. Add  ginger
and spices and cook for another 15 seconds. 3 . Put gourd or zuc chini in the pan , mix it with the spices and add 2 cups
of water . 4 . Cover the pot and cook on medium heat for 10 minutes. 5 . The gourd is c ooked when it darkens in color . If you are  using
zucchini, you may need to cook it for less time, about 7 minutes. 6 . Rinse kale thoroughly with fresh water . Strip it kale from the stems
and break the leaves into small pieces. 7 . Add kale to the pan, then cover and cook for another 2 minutes. 8 . Mix well and serve hot. Enjoy!B I T T E R  M E L O N  ( K A R E L A )  
This vegetable has a special place in A yurvedic medicine. W ith its bitter
taste, it is light and quite benef icial for inflammation and diabetes. Serve
with lentil soup in small portions. Great for spring and summer meals. Preparation time: 20 minutes
Serves 2-4
M a i n  I n g r e d i e n t s
2 bitter melons (karelas)
1 small onion, cut in long and thin slices
H e r b s / S p i c e s
¼ teaspoon turmeric
¼ teaspoon salt
½ teaspoon mango powderO i l / G h e e
2-3 tablespoons coconut oil
K i t c h e n  G e a r
Paper towel Small frying pan
Bowl
D i r e c t i o n s
1 . Coarsely scrape away the prickly parts of the karelas with a regular
knife and wash.
2 . Dry with a paper towel. 3 . Cut the karelas in half lengthwi se and scoop out the seeds if they are
red or too hard. If they are soft, you can leave them. 4 . Cut the karelas in small, thin slices. 5 . In a  frying pan, heat coconut oil on medium heat and fry slices of
kerala until lightly brown. 6 . Pour contents of the pan into a bowl. 7 . In the same pan, sauté onion u ntil light brown. Add turmeric, mix it
with onions. 8 . Now add fried kerala pieces to the pan. Mix well. Add salt and mango
powder . (Addin g sour mango powder reduces the bitterness of the
karelas.) Enjoy!B L A C K  C H I C K  P E A S  ( K A L E Y  C H O L L E Y )  
A hearty , nourishing and satisfying dish, this is a great source of  protein and
fiber . Enjoy with rice or chapati. Since chick peas tends to be drying, it is
better to add a bit more ghee to this dish. This is a great dish to consider
when you are feeling run down or depleted. Preparation time: 20 minutes (plus time for soaking and boiling)
Serves 4-6
M a i n  I n g r e d i e n t s
2 cups dried black chickpeas
10-12 cups water
1 chopped tomato
1 small onion, minced
1 teaspoon grated ginger
¼ cup chopped cilantro
1½ chopped green chili peppers (optional)H e r b s / S p i c e s
3-4 bay leaves
1 teaspoon cumin seeds
1-2 teaspoons spice mix *
1 teaspoon turmeric powder
⅛ hing (asafetida)
1½ teaspoons salt
O i l / G h e e
5-6 tablespoons of ghee *
K i t c h e n  G e a r
Slow cooker
Food processor
1 teaspoon coriander seeds
Serving spoon
Small pan
* recipe in Chapter 16
D i r e c t i o n s
1 . Soak dri ed chick peas for a mini mum of 4 hours in warm water . Rinse
with fres h water  and place in slow cooker with 10-12 cups fresh water . Add bay  leaves. Set the slow cooker to high heat for 4 hours. Cook
until soft. Add a little more water if dry . 2 . Mash some of th e chick peas on  the sides of the cooker with a serving
spoon. This will make the gravy a little thicker . 3 . Heat ghee in small pan for 15 seconds; add minced onions and sauté
until bro wn. After the onions are brown, add tomatoes and grated
ginger . Cook for 3-5 minutes on medium heat. 4 . Push the  mixtur e to the side of the pan and allow the ghee to pool in
the botto m. Add  cumin and cori ander seeds, let them splutter , and then
add the spice mix, turmeric powder , and salt. Cook for another 15
seconds. Mix and cook for another 2-3 minutes.5 . Add this mixture to the slow cooker . Mix it well and serve it hot. Garnish with cilantro and a dab of ghee. Enjoy!C A B B A G E  W I T H  P O T A T O E S  A N D  P E A S
( B U N D  G H O B I  A L O O )  
This is a light a nd slightly bitter side dish, usually served with  chapati or
rice. Adding potatoes and peas balances out the bitter cabbage. Preparation time: 15-20 minutes
Serves 2-4
M a i n  I n g r e d i e n t s
½ small cabbage
1 potato
1 teaspoon water
½ cup frozen peas
H e r b s / S p i c e s
1 teaspoon shredded ginger
1 teaspoon cumin seeds½ teaspoon turmeric powder
O i l / G h e e
2 teaspoons ghee *
K i t c h e n  G e a r
Flat pan with lid
* recipe in Chapter 16
D i r e c t i o n s
1 . Cut cabbage into long thin str ands and dice potatoes into m edium
pieces. 2 . Put ghee in the pan and let it heat on medium for 15 seconds. Add
ginger and
3 . cumin. Cook for 15 seconds. 4 . Add pot atoes and a teaspoon of  water . Cover the pan and cook for 5
minutes on
5 . medium heat. 6 . Add cabbage and stir . Cover the pan and cook for another 5 minutes. 7 . Add peas and mix. Cook for another 2 minutes. Enjoy!C H I C K  P E A  B U R F I  ( B E S A N  B U R F I )  
Think o f this as a modern day p rotein bar . It has the purest of ingredients,
and it’ s great as a snack with tea, as a desert, or as a quick breakfast. Preparation time: 15 minutes
Makes 10-12 pieces, can be stored in the pantry
M a i n  I n g r e d i e n t s
1 cup besan (chick pea flour)
Slightly less than ¼ cup sugar
H e r b s / S p i c e s
2 teaspoons chopped pistachio nuts
2 tablespoons milk
O i l / G h e e
½ cup ghee *K i t c h e n  G e a r
Heavy-bottomed pan
Flat metal plate
* recipe in Chapter 16
D i r e c t i o n s
1 . Heat pan on medium. 2 . Add ghee and besan to the pan, and stir . 3 . Once the ghee has melted, turn heat to low . 4 . Stir slowly and continuously for about 10 minutes. 5 . When y ou begi n to smell the mixture, you know that it is c ooked. Another sign that the mixture is  cooked is that the ghee will begin to
separate from the mixture. T est by adding a touch of extra ghe e. If it
separates instead of soaking in, cooking is complete. 6 . T urn the heat of f, add sugar , and mix. 7 . Add milk and mix. 8 . Pour the  mixture into a lar ge pie plate (Be careful if using a non -metal
plate as the heat can break the plate). 9 . Let mixture cool for at least 20 minutes. 10 . Garnish with pistachios. 1 1 . Cut in diagonal pieces. Enjoy!C H I C K  P E A  F L O U R  A N D  Y O G U R T  D I S H
( K A R H I  P A K O R A )  
This dish is bit on the heavy side, perfect for cooler weather in winter or fall
and more appropriate for lunch than dinner . Serve with hot chapati, or rice. Preparation time: 25 minutes
Serves 4
F o r  K a r h i :
M a i n  I n g r e d i e n t s
1 cup plain yogurt
½ cup plus 2 tablespoons besan (chick pea flour)
4½ cups water
2-3 green chili peppers cut into long, thin strands
1 medium onion cut into long, thin strands
1 tablespoon finely chopped fresh ginger
H e r b s / S p i c e s
½ teaspoon brown mustard seeds1 teaspoon fenugreek seeds
½ teaspoon coriander seeds
½ teaspoon cumin seeds
4-6 fresh curry leaves
1 teaspoon basic spice mix *
½ teaspoon turmeric powder
¾ teaspoon salt
¼ cup chopped cilantro
⅛ teaspoon hing (asafetida) powder
A pinch of black pepper
O i l / G h e e
3-4 tablespoons saf flower , coconut, or sunflower seed oil for the dish
1 teaspoon ghee *  per serving
K i t c h e n  G e a r
A lar ge open-mouth pan
Blender
Small kadai or a round- bottom frying pan
Blender
Perforated cooking spoon
Plate lined with paper towel
F o r  P a k o r a s :
M a i n  I n g r e d i e n t s
½ cup besan
½ cup water
H e r b s / S p i c e s
¼ teaspoon salt
Pinch of black pepper
O i l / G h e e
1-2 cup of saf flower , coconut or sunflower seed oil for frying pakorasK i t c h e n  G e a r
–
* recipe in Chapter 16
D i r e c t i o n s
1 . Mix yogurt, besan and 2 cups of water in a blender; set aside. 2 . Heat oil in lar ge  pan for 15 seconds. Add onions and brown ligh tly for
about 5 minutes . Add chili peppers and ginger to the pan and cook for
another minute. Push mixture to  the side, allowing oil to settle i nto the
middle of the pan. 3 . Add mustard, fenugreek, coriander , cumin seeds and curry leaves. Cook fo r 15 seconds: the seeds will splutter and brown. Now a dd the
spice mix and turmeric powder , mixing all ingredients together . Add
asafetida (hing) to the mixture here. 4 . Pour the yogurt mix into the pan , and stir . Put two more cups of water
into the blender to get all the batter out and pour into the pan; st ir . The
liquid will begin to thicken around the edges of the pan, s o keep
scraping and mixing. Continue to stir until mixture is smooth. If the
liquid continues to thicken, add more water a ¼ cup at a time. Y ou
don’ t want it to be too thick or too thin. It should stick to the spoon. 5 . Add ¾ teaspoon salt and cook  on medium heat for 10-15 minutes,
stirring occasionally . If the liquid is sticking too much to the sides of
the pan,  it is too thick, so add  about ½ a cup water . Cover the pan
when not stirring, as it will splash and bubble while cooking. 6 . Add the  pakoras (recipe follows). T urn heat to low and cook for
another 10-15 minutes. 7 . Garnish with cilantro and a teaspoon of ghee per serving
8 . Serve hot and enjoy! D i r e c t i o n s  f o r  P a k o r a s
1 . Heat 2 cups of oil in the roun d-bottomed pan or kadai for about 5
minutes.2 . In the meantime, using your hands, mix ½ cup of besan with ½ cup of
water . Add ¼ te aspoon of salt an d a pinch of black pepper . Y ou should
be able to pick the mixture up with your hands. 3 . Put a tiny drop of the mixture into the pan. If it pops up to the surface,
the oil is ready . 4 . T ake abo ut a tablespoon of the batter into your hands and drop  it into
the p an taking c are not to splash the hot oil. If it seems as thou gh the
pakoras are browning too quickly , reduce the heat. When pakoras are
brown, scoop them out of the oil with a perforated cooking spoon and
drain for a few seconds before placing the pakoras on a plate lined
with paper towel. This will absorb the remainder of the oil.C O C O N U T  C H U T N E Y  ( N A R I Y A L  C H U T N E Y )  
T raditionally served with South Indian dishes, this can be use d with any
dish to enhance its digestibility and taste. Great in summer . Preparation time: 10 minutes
Makes 1 cup of chutney
M a i n  I n g r e d i e n t s
1 cup grated coconut
¼ cup chopped cilantro
1 whole red chili pepper
2 green chili peppers, cut in half lengthwise
1 tablespoon chana daal or lentils (optional)
H e r b s / S p i c e s
1 teaspoon grated ginger2-3 tablespoons tamarind, soaked and softened
½ teaspoon brown mustard seeds
4 curry leaves
O i l / G h e e
2 teaspoons oil
K i t c h e n  G e a r
Blender
Saucepan
D i r e c t i o n s
1 . Blend coconut, cilantro, chili peppers, chana daal, ginger and tamarind
for 5 minutes and pour into a glass container . 2 . Heat 2 teaspoons of oil in saucepan for 15 seconds. Add 1 re d chili
pepper , brown mustard seeds a nd 3-4 curry leaves. Add this to the
chutney , mix it together and refrigerate. Enjoy!C R A N B E R R Y ,  B L A C K  P E P P E R ,  C A S H E W
R I C E  
This recipe is fr om my niece. I t is great for gatherings, and holidays, as it
has a sweet, spicy and nutty taste. Preparation time: 20 minutes
Serves 4
M a i n  I n g r e d i e n t s
1 cup rice
W ater
½ cup cranberries
¼ cup cashews
H e r b s / S p i c e s
1 cinnamon stick
2 bay leaves6 pods green cardamom
½ teaspoon cumin seeds
1 teaspoon salt
¼ cup whole peppercorns
O i l / G h e e
2 tablespoons ghee *
K i t c h e n  G e a r
Medium bowl
Medium frying pan
Flat spatula
Small frying pan
* recipe in Chapter 16
D i r e c t i o n s
1 . Soak rice in bowl with double the amount of room-temperature water
for 10 minutes. 2 . Heat ghe e in medium pan for a few seconds; add cinnamon stick, bay
leaves, cardamom, and cumin seeds. 3 . Sauté for 15-20 seconds. 4 . Drain the rice then rinse until clear; drain again, then add rice to pan. 5 . Use a flat spatula to stir the rice and the spices, taking care not to break
the rice. 6 . Add 2 cups water , the cranberries and peppercorn. 7 . T urn heat to low and cook for 10 minutes. 8 . In a sep arate pa n, dry roast the cashews. Add cashews to the ri ce and
mix. Enjoy!C U M I N  B A S M A T I  R I C E  ( J E E R A  C H A W A L )  
Basmati rice is another household staple in Indian cooking. This makes a
great sid e dish and can be used  in combination with other dish es. Basmati
rice is light and easy to digest. Preparation time: 10 minutes
Serves 4
M a i n  I n g r e d i e n t s
1 cup long grain basmati rice
1 small onion, thinly sliced (optional)
2 cups water
H e r b s / S p i c e s
1 teaspoon cumin seeds
2-3 whole black cardamoms
1 stick cinnamon stick
1-2 bay leaves
Pinch of salt
O i l / G h e e
2 tablespoons oil or ghee *
K i t c h e n  G e a r
Medium bowl
Medium frying pan
* recipe in Chapter 16
D i r e c t i o n s1 . Soak 1 cup long  grain basmati rice in bowl in double the amount of
lukewarm water for 10-15 minutes. 2 . Put ghee or oil in the frying pan and heat on medium for 15 seconds. 3 . Add onions (if you are adding them) and cook until light brown. 4 . Add cumin, cardamom, cinnam on stick, and bay leaves, and cook for
30 seconds. 5 . Drain the water from the rice a nd rinse two or three times with fresh
water , o r until the water runs clear . Don’ t massage the rice as th is will
break the grains. Drain rice well. 6 . Add rice  to the spice mixture, stirring it gently until the water dr ies of f.
Cook for another minute, add 2 cups water , then stir . 7 . When the rice and water begin to boil, turn heat to low and cover the
pan, leaving a little space for steam to escape. 8 . Cook for 7-10 minutes or until all water is gone. T urn burner of f.
9 . Remove the lid to prevent the rice from sticking or overcooking. 10 . Use a flat spatula to scoop rice from pan to keep grains from breaking. 1 1 . Serve hot with your favorite dish. Enjoy!E G G P L A N T  A N D  P E A S  ( B H A R T H A )  
Eggplant is a nightshade and is heating to our body . But when it is grilled or
baked whole, it becomes coolin g. This has a smoky flavor and is great for
summer . Serve with chapati. It can also be used as a dip with pita chips. Preparation time: 20 minutes
Serves 2-3
M a i n  I n g r e d i e n t s
1 medium eggplant
1 medium onion, thinly sliced
1 medium tomato, chopped
1 chopped chili
½ cup peas
H e r b s / S p i c e s
1 teaspoon cumin seeds1 teaspoon coriander seeds
½ teaspoon salt
½ teaspoon turmeric
½ cup chopped cilantro
O i l / G h e e
3 tablespoons sunflower oil
2 teaspoons ghee *
K i t c h e n  G e a r
Medium bowl
Frying pan
* recipe in Chapter 16
D i r e c t i o n s
1 . Grill whole eggplant for 20 min utes, turning every few minutes so it
cooks evenly . Y ou can also bake  in an oven at 325F degrees for  35-40
minutes. 2 . Allow eggplant to cool slightly , then peel and put the cooked eg gplant
in a bowl. Mash well with a fork. There should be no thick parts. 3 . Heat oil in pan on medium for 15 seconds, then add onion. 4 . Brown the onion, then add to matoes and chili peppers. Cook for
another 2-3 minutes
5 . Push th e mixture to the side of the pan and then add cum in and
coriander . Cook  for 15 seconds and then stir , blending spices into the
onion and tomato mixture. 6 . Stir in the mashed eggplant and salt. Cook on low heat for 15 minutes. 7 . Add peas and stir . 8 . Garnish with cilantro and ghee. Enjoy!E N E R G Y  B A L L S  
Great sn ack to have on hand for quick ener gy , as a breakfast bar or as a
snack with tea. Preparation time: 20 minutes
Makes about 20 small (2”) balls
M a i n  I n g r e d i e n t s
1 cup activated barley or soluble rice bran
1 cup chopped dates
½ cup chopped Brazilian nuts
½ cup hemp hearts
2 tablespoons tahini, well-stirred before measuring
H e r b s / S p i c e s
½ teaspoon cinnamon
¼ teaspoon cardamom powder1 teaspoon vanilla
Pinch of salt
O i l / G h e e
2 tablespoons coconut oil (melted)
K i t c h e n  G e a r
Food processor
Bowl
D i r e c t i o n s
1 . Put all the ingre dients in the fo od processor . Pulse until everything is
blended together . 2 . Pour mi xture int o a bowl. Y ou may have to kneed it with your h ands to
blend it a little more. 3 . Roll dough into balls about 2” across. (Y ou can make these any size
you prefer .) 4 . Store in a container in the pantry or on your tabletop. Enjoy!F O U R  C ’ S  P U D D I N G  ( C A R R O T ,  C A S H E W ,
C O C O N U T ,  A N D  C A R D A M O M )  
A q uick and he althy treat. Great as a snack with tea or as a d essert after
dinner . Preparation time: 15 minutes
Serves 2-3
M a i n  I n g r e d i e n t s
4 shredded carrots
⅛ cup water
1 tablespoon cane sugar
10 cashews
H e r b s / S p i c e s
½ teaspoon whole cardamom seeds
2 teaspoons coconut piecesO i l / G h e e
2 tablespoons ghee *  or coconut oil
K i t c h e n  G e a r
Small pot
Small pan
Small bowls
* recipe in Chapter 16
D i r e c t i o n s
1 . Heat the  ghee in a small pot fo r 30 seconds and then add cardamom
pods and cook for 15 seconds. 2 . Add carrots and water . Cook for 10 minutes on slow heat. 3 . T urn the heat of f and add sugar . 4 . Heat up a small pan and dry toast the cashews. 5 . Pour into small bowls, then garnish with toasted cashews and coconut. Enjoy!F R U I T  A N D  N U T  B O W L  
Clear and pure source of ener gy for the mornings! No guesswork here. Preparation time: 5 minutes
Serves 2
M a i n  I n g r e d i e n t s
¼ cup walnuts
1 avocado
1 orange
1 banana
1/2 lemon
H e r b s / S p i c e s
1 teaspoon honey
Pinch of salt
Pinch of PepperPinch of ginger powder
O i l / G h e e
–
K i t c h e n  G e a r
Medium bowl
Paper towel
Small bowl Whisk
D i r e c t i o n s
1 . Soak walnuts overnight in water . 2 . Rinse the walnuts, then clean and dry them on a paper towel. 3 . Cut avocado, banana, and orange in small, bite-sized chunks and place
in medium bowl. 4 . Add the nuts to the fruit bowl. 5 . Squeeze lemon juice in a separate bowl. Whisk in 1 teaspoon honey ,
then add salt, ginger powder and black pepper . 6 . Pour over the bowl and stir
Enjoy!G I N G E R  S O U P  ( A D A R A K  K I  T A R I )  
This sou p is warming, cleansing and it makes a great digestive a id. Enjoy as
an appetizer or as a great healing soup for a cold or the flu. Prep time: 15 minutes
Serves 2-3
M a i n  I n g r e d i e n t s
2 tablespoons shredded ginger
½-1 cup green peas, according to your preference
4 cups water
¼ cup chopped cilantro or parsley
½ tomato, finely chopped
H e r b s / S p i c e s
1 teaspoon basic spice mix *
¼ teaspoon turmeric powder¼ teaspoon coriander seeds
O i l / G h e e
3 teaspoons ghee *  or coconut oil
K i t c h e n  G e a r
Small pot with lid
* recipe in Chapter 16
D i r e c t i o n s
1 . Put ghee or oil in the pot and heat for 15 seconds on medium . Add
basic spice mix, turmeric pow der and coriander seeds, then cook,
stirring, for 15 seconds. 2 . Add ginger and continue to stir for 15-30 seconds, then add tomato and
cook for another 30 seconds. 3 . Add 4 cups water , cover the p ot and bring to a boil. Cook for 10
minutes on medium heat. 4 . Add peas and cook for another 2 minutes. 5 . Garnish with cilantro or parsley . Serve hot. Enjoy!G O L D E N  M I L K  ( H A L D I  K A  D H O O D H )  
Great dr ink for night time (or an y time). It’ s great as an anti-inflammatory ,
it’ s soothing and it’ s a great sleep aid. Preparation time: 5 minutes
Serves 1
M a i n  I n g r e d i e n t s
1 cup milk *
½ teaspoon honey
H e r b s / S p i c e s
½ teaspoon turmeric powder
Pepper
Saf fron
O i l / G h e e¼ teaspoon ghee **
K i t c h e n  G e a r
Small pot
*  can substitute with non-dairy milk 
**  recipe in Chapter 16
D i r e c t i o n s
1 . Bring milk to boil. 2 . Add turmeric powder , honey , and ghee. 3 . T urn burner of f, pour into a cu p and garnish with a touch of black
pepper and a few strands of saf fron. Enjoy!G R E E N  L E N T I L  S O U P  W I T H  C E L E R Y
( S A B U T  M U N G I  K I  D A A L )  
This is a nourishing “anytime” recipe. Serve with chapati, rice or as soup. Feel free to add any vegetables that you like here. Preparation time: 20 minutes
Serves 4
M a i n  I n g r e d i e n t s
1 cup whole brown lentils
6 cups water
1 small onion, sliced thinly (optional)
2 stalks celery , cut in small pieces
H e r b s / S p i c e s
1 teaspoon cumin
2-3 bay leaves1 teaspoon grated ginger
½ lemon
¼ cup chopped cilantro
1 teaspoon turmeric
1 teaspoon salt
T ouch of hing
O i l / G h e e
2 tablespoons ghee *
K i t c h e n  G e a r
Medium pot
Small frying pan
* recipe in Chapter 16
D i r e c t i o n s
1 . Soak len tils in warm water in m edium pot for 10 minutes. Rins e with
fresh water until the water runs c lear . Add 6 cups of water and cook on
medium heat for 10 minutes. 2 . Skim away the white foam that rises to the top. Y ou may have to do
this 3-4 times or more, until lentils stop foaming. 3 . T urn the  heat to low and add ce lery and bay leaves. Cover pot and let
mixture cook for another 5 minutes. 4 . Add another ½ c up of water if the soup is too thick. Add salt wh en the
lentils are finished cooking. (Ad ding salt to uncooked lentils te nds to
make them hard.) 5 . Heat ghee in a small frying pan. Sauté onion until brown, then add all
of the spices. 6 . Garnish with lemon juice, cilantro and a touch of ghee. Serve hot. Enjoy!H E A R T Y  S P I C E D  C H I C K  P E A S  ( K A B U L I
C H O L L E Y )  
Serve w ith rice,  bread, or chapati. Good as a soup. Y ou can also add some
bitter greens to the dish to make it lighter . Preparation time: 20 minutes, plus overnight soak, and minimum 4
hour cooking time for the chick peas
Serves 6-8
M a i n  I n g r e d i e n t s
2 cups dried chickpeas
W ater
1 small onion, finely chopped1 tomato, coarsely chopped
1 teaspoon grated ginger
Salt
¼ cup chopped cilantro
1-2 green chili peppers chopped (optional)
H e r b s / S p i c e s
3 bay leaves
1 teaspoon cumin seeds
1 teaspoon coriander seeds
2 teaspoons spice mix *
1 teaspoon turmeric powder
⅛ teaspoon hing (asafetida)
1½ teaspoon salt
¼ cup chopped fresh cilantro
O i l / G h e e
4-6 teaspoons ghee *  (or oil, if preferred) (chick peas tend to be a little
drying, so it is good to add extra ghee)
K i t c h e n  G e a r
Slow cooker
Small frying pan
Serving spoon
*  recipe in Chapter 16
D i r e c t i o n s :
1 . Soak chickpeas in 8 times their volume of warm water overnight in the
slow cooker . 2 . Rinse well with fresh water . Dra in all water out of the slow cooker and
add 8 cups fresh water plus the bay leaves. 3 . Plug the slow co oker in and place on high heat. Set timer for at least 4
hours and up to 8 hours. (For so me slow cookers 4 hours is suf ficient
time. )4 . When timer sounds, check the chickpeas to see if they are soft. T urn
the slow cooker to warm. 5 . W ith a serving spoon, mash some of the chick peas by pressin g them
to the side of the cooker to thicken the soup a little. 6 . Heat ghee/oil in a small pan f or 15 seconds, and then add onions,
browning slightly . 7 . Add tomatoes and ginger once the onions are light brown. Add a touch
of salt. Let this cook for 3-5 minutes on medium heat. 8 . Push the mixture to the side and allow ghee to pool in the bottom of
the pan. Add cumin and coriander seeds first, and then add th e spice
mix, turmeric powder , hing powder . Mix and cook for another minute. 9 . Add this mixture to the slow cooker . Add salt and mix. 10 . Garnish with cilantro and a drizzle of ghee. 1 1 . Serve hot. Enjoy!H O M E M A D E  C H E E S E  A N D  P E A  C U R R Y
( M U T T E R  P A N E E R )  
This is bit on the rich and hea vy side. This dish is hearty , satisfying and
simply delicious. It is a treat! Paneer is homemade cheese, which is highly
nutritious. Serve  with rice or chapati. The homemade cheese is fresher and
easier to digest than commercially available cheeses. Preparation time: 30 minutes
Serves 4-5
M a i n  I n g r e d i e n t s
½ gallon whole milk
2 lemons
1 small onion, chopped
2 small tomatoes, chopped
4 cups water
1 cup frozen sweet peas2 teaspoons plain yogurt
H e r b s / S p i c e s
1 teaspoon grated fresh ginger
1 teaspoon cumin seeds
1 teaspoon coriander seeds
2 teaspoons basic spice mix *
½ teaspoon turmeric
1 teaspoon salt
¼ cup chopped cilantro
O i l / G h e e
3-4 tablespoons of ghee * , saf flower oil, or coconut oil
K i t c h e n  G e a r
Lar ge pot
Cheesecloth
Medium bowl
Flat plate
Baking sheet
Food processor
Medium pot
* recipe in Chapter 16
D i r e c t i o n s  f o r  P a n e e r
1 . Pour milk into the lar ge pot, bring it to a boil, then turn of f the heat. 2 . Juice one lemon and stir it into  the milk. If solids begin to form, you
don’ t need more lemon. If this d oes not happen, turn the heat back on
to medium and add the juice from half of another lemon. This may
take 2-3 minutes. Keep stirring. 3 . Strain the liquid through a piece of cheesecloth draped across the top
of a  bowl. Allo w excess liquid to fully drain into the bowl and then
fold che esecloth into a little po uch. Place the pouch on a flat plate,flatten i t with your hands, and  put a heavy pot on top of it so the
cheese can settle. Set aside for 30 minutes. 4 . Preheat oven to 175-200F degre es. Cut cheese into small squar es and
place them on a greased baking sheet; bake in the oven for 7-10
minutes. D i r e c t i o n s  f o r  C u r r i e d  P e a s
1 . Put chopped onions in the food processor and pulse until finely
minced. 2 . Add ghe e/oil to  the medium p ot and heat for 15 seconds, then add
onions and cook for 2-4 minutes until they brown. 3 . In th e meantime, put tomatoes in the food processor and puls e until
finely minced. And add them to the pot once the onions are browned. 4 . Add ginger and cook the whole mixture for another 5 minutes on low
heat. 5 . Move th is mixture to the side of the pot and allow the remainin g oil to
pool in the bo ttom of the pot. Add cumin, coriander , spice mix,
turmeric and salt to the oil, and let them cook for 1 minute. 6 . Add yogurt and mix all ingredients. 7 . Add 4 cups of water , cover the p ot and let mixture cook for 10 minutes
on medium heat. 8 . Remove paneer from oven, add to pot and cook on low heat for
another 5 minutes. 9 . Rinse the frozen peas in tap wat er and add to the pot. Cook for another
5 minutes on low heat. 10 . T urn the heat of f and serve hot. 1 1 . Garnish with cilantro
Enjoy!I N D I A N  F L A T  B R E A D  ( C H A P A T I )  
Chapati is a stap le in Indian kit chens and is prepared fresh at each meal. It
is very versatile, and can be eat en with meals or plain as a snack with just
butter and salt, like toast. The only ingredients are water and flour . The
dough can be made right when you need it. But it is better to make it ahead
of time and cover it with a w et dish cloth for at least half hour before
cooking so it does not dry out. Preparation time: 20 minutes
Makes 3 chapatis
M a i n  I n g r e d i e n t s
1 cup chapati flour *
½ cup water
H e r b s / S p i c e s
–O i l / G h e e
–
K i t c h e n  G e a r
Lar ge bowl
T awa **
Rolling pin
Paper towel
Dish towel
* A vailable at Indian grocery stores. ** T awa is a flat disc shape frying pan to make chapati. Y ou can improvise by just using a non-stick frying pan
D i r e c t i o n s
1 . Put flour in a lar ge bowl. 2 . Add water and stir with your hands until dough forms. Y ou may need
another teaspoon of water to mix all the flour . 3 . Knead the dough with your hands until smooth. 4 . Cover the bowl with a lid or a wet paper towel and set it aside for 30
minutes. 5 . Knead dough again for 1 minute. 6 . Heat the tawa on medium heat. 7 . T ake a small piece of dough, toss it in dry flour and roll it into a small,
smooth ball between your palms. 8 . Flatten the ball with your hands and roll it in some dry flour again. 9 . Place th e flatten ed ball on cou ntertop or a wooden board and  roll it
into a circle. 10 . Y ou may  need to sprinkle a little dry flour on the surface if the chapati
begins to stick, or simply pick i t up and toss it in the dry flour again. Finished chapati should be about 6” in diameter . 1 1 . Pick cha pati up and toss it from hand to hand, whipping some air into
it. This will make sure that it is light when cooked.12 . Drop a little dou gh on the tawa. If it burns too quickly , turn the heat to
low . If it begins to just brown, th e tawa is ready . Put the chapati on the
pan and cook for about 30 seconds. Flip it over and leave it on this side
longer , frequently shifting it to make sure the entire surface gets
cooked. 13 . Flip chapati over again and now  gently press it with a dish tow el. Y ou
don’ t want to smush it down, just gently coax it to balloon up. 14 . Remove from heat, butter the chapati and serve hot. Enjoy!L E N T I L  A N D  R I C E  S O U P  ( K H I C H A R H I )  
Khicharhi is a potent blood purifier and also supports proper kidney
function. It’ s great for spring, and it’ s a go-to dish whenever there is nothing
else arou nd to eat. It’ s also ideal when you are not feeling well and want to
eat light. Preparation time: 20 minutes
Serves 3-4
M a i n  I n g r e d i e n t s
½ cup white basmati rice
1 cup split yellow mung beans (or any type of lentil), or just use 1 cup
khicharhi mix *
4 cups water
* available in Indian grocery stores
H e r b s / S p i c e s½ teaspoon fresh grated ginger
¼ - ½ teaspoon salt
¼ teaspoon mustard seeds (optional)
¼ teaspoon fenugreek seeds (optional)
¼ teaspoon cumin seeds (optional)
Pinch of hing (asafetida)
1 teaspoon Spice Mix **
Fresh cilantro
O i l / G h e e
2 tablespoons ghee **
K i t c h e n  G e a r
Medium pot
Small frying pan
**  recipe in Chapter 16
D i r e c t i o n s
1 . Soak rice and lentils or khicharhi mix in warm water in medium pot
for 5-10 minutes. Rinse rice and lentils until the water runs clear . 2 . Add 4 cups of water to the pot  and cook on medium heat for 10-15
minutes. Skim of f the white fo am. Y ou may have to do this a few
times. 3 . Reduce heat and continue cooking for another 5-10 minutes or until
the ingre dients a re soft. Add m ore water if mixture starts to dry out;
then add enough water (½ to 1 cup) to ensure mixture is the
consistency of soup. Add ginger and salt. 4 . In a separate pan, heat ghee for 15 seconds. Add all whole seed  spices
and stir for 20 seconds. When  the seeds begin to cook, add ½ - 1
teaspoon of spice mix. Cook for one minute. 5 . Garnish with cilantro and a little bit of ghee. Enjoy!M I N T  C H U T N E Y  ( P U D E E N E  K I  C H U T N E Y )  
A great digestive aid; good with any meal. Preparation time: 5 minutes
Makes little bit more than 1 cup
M a i n  I n g r e d i e n t s
¼ cup tamarind pulp or juice of 1 lemon
2 bunches mint leaves, washed
4 whole green onions or 1 small onion
2-3 green chili peppers
Lemon juice
H e r b s / S p i c e s
1 teaspoon grated ginger
1 teaspoon roasted cumin seeds
¼ teaspoon sugar
½ teaspoon salt
2 teaspoons pomegranate seeds
¼ teaspoon turbinado
O i l / G h e e
–
K i t c h e n  G e a r
Small frying pan
Blender
D i r e c t i o n s1 . Soak tam arind p ulp (if you are using it) in 1/2 cup of warm wa ter for
one hour . Mash it up with your hands, remove any hard bits. Set aside. 2 . Heat sm all pan on high heat for  2 minutes. Add cumin seeds and turn
the heat of f. Shake the pan slightly so the seeds roast evenly . 3 . Add hyd rated tamarind pulp or lemon juice, mint leaves, onions, chili
peppers, and ginger to blender and purée. Add cumin seeds, sugar , salt,
pomegranate seeds and blend for another minute
4 . Store in a glass jar and refrigerate. Keeps for 2-3 weeks
Enjoy with meals as a digestive aid.O K R A  ( B H I N D I )  
Okra is a specia l vegetable that needs to be washed and cooked dry without
any water . Makes a great side dish with a lentil soup; serve with chapati. Preparation time: 20 minutes
Serves 2-3
M a i n  I n g r e d i e n t s
½ lb. Okra
H e r b s / S p i c e s
½ teaspoon cumin seeds
1 teaspoon spice mix *
¼ teaspoon salt
O i l / G h e e
2 tablespoons coconut oil or saf flower oilK i t c h e n  G e a r
Paper towel
Medium frying pan
*  recipe in Chapter 16
D i r e c t i o n s
1 . W ash okra thoroughly and lay on a paper towel to dry . 2 . Lay another paper towel on top of the okra and roll gently to dry
thoroughly . Ensure the okra is completely dry . 3 . Cut of f and discard the tops an d bottoms of each piece of okra, then
cut r emaining okra into small p ieces. T ake care to ensure you r knife
and hands remain dry throughout this process. 4 . Add oil to frying pan and heat on medium heat for 15-20 seconds. 5 . Add cumin seeds and spice mix and cook for 15 seconds. 6 . Add okr a and salt and stir (okra should be completely dry , as any  water
will make it slimy)
7 . Lower h eat slig htly and cover the pot with lid that has been flipped
upside down. Add one teaspo on of water to the lid. (This is a
condensation technique that drips just a little water at a time into the
pot to ensure the okra does not burn, as there is no water in the pan at
the start of the cooking process.) 8 . Cook for about 10 minutes and then check to see if the okra is soft. Serve with a side dish or chapati and enjoy!R A I S I N  D A T E  C H U T N E Y  
This is great to h ave around in the fridge as a sweet little-pick-m e-up snack,
or you can put it on toast or crackers and eat with meals. Preparation time: 10 minutes
Makes 2 cups of chutney
M a i n  I n g r e d i e n t s
1½ cups raisins
¾ cup dates, pitted and chopped
⅜ cup orange juice
H e r b s / S p i c e s
1½ teaspoons fennel seeds
1½ teaspoons cumin seeds
3 teaspoons coriander seeds
⅜ teaspoon salt¼ teaspoon ground nutmeg
2 tablespoons fresh ginger , minced
O i l / G h e e
–
K i t c h e n  G e a r
2 medium bowls
Paper towel
Small pan
Mortar and pestle
Food processor
Glass container with lid
D i r e c t i o n s
1 . Place dates and raisins in separate bowls, cover with water , and soak
for an hour
2 . Rinse and drain well and lay on a paper towel to dry . 3 . Remove pits from the dates and chop them into small chunks. 4 . Put a small pan on the stove o n high heat for 2 minutes. Put fennel,
cumin, a nd coriander seeds in the pan, stirring the pan a little to roast
evenly—you wi ll begin to smell when they are roasted. Coarsel y grind
them manually with a mortar and pestle. 5 . Place th e dates, raisins, and spices into the food processer and a dd the
orange juice
6 . Pulse in food p rocessor until everything is coarsely ground. If the
mixer looks too thick and does n ot move, add a couple of teaspoons of
orange juice. 7 . Add salt, nutmeg, and ginger , and pulse again briefly . 8 . Pour into a glass container and refrigerate. Enjoy with meals or by itself.R A P I N I  A N D  B R O C C O L I  S A A G  ( S A R S A U N
K A  S A A G )  
A g reat dish anytime and can be made with any greens of your choice. Rapini S aag is very typical in Northern India and is served with yellow corn
bread. If  you are cooking for one, as I often am, I will freeze pa rt of this to
be used within a week or two. Y ou can sauté it with fresh onions, tomatoes
and ginger to liven it up—it tastes yummy! This dish is best e njoyed with
chapati o r any other flat bread. As bitter greens can be drying, serving them
with a little extra ghee is always nice…and tastes great! Prep time: 25 minutes
Serves 2-3M a i n  I n g r e d i e n t s
1 bunch fresh rapini, chopped coarsely
½ cup water , more if necessary
1 stalk broccoli
½ small tomato, chopped
½ small onion
1 teaspoon chopped ginger
½ small chili (optional)
H e r b s / S p i c e s
½ teaspoon fenugreek seeds
½ teaspoon salt
1 teaspoon chick pea flour or arrowroot flour for binding or thickening. O i l / G h e e
3-4 teaspoons ghee *
K i t c h e n  G e a r
Colander
Medium pot
Hand blender , food processor or blender
Small frying pan
*  recipe in Chapter 16
D i r e c t i o n s
1 . Place rapini in the colander and give it a good wash.
2 . T ransfer it to the pot, add ½ cup of water , cover the pot and put it on
the stove on medium heat. 3 . Cook fo r 10 minutes, checking every few minutes to make sure it does
not dry out. If it does, add another ½ cup of water . 4 . W ash the broccoli, chop it in  small pieces (include the ste m and
leaves) and add to the pot. Keep the pot covered.5 . Cook for another 10 minutes. T here should be no water remaining in
the pot. T urn the stove of f.
6 . Use a hand blender to blend the mixture in the pot, or put the m ixture
in a blender or food processor to purée. 7 . T ransfer puréed  vegetables back to the pot if they were not puréed
there. 8 . Mix chick pea flour or the other thickener in a little bit of water and
add it to the pot. 9 . T urn the  heat to low , add salt an d cook for another 5 minutes, stirring
occasionally . 10 . In a separate pan, heat ghee an d then sauté onions until brow n. Add
tomato and ginger and cook for another 2 minutes. 1 1 . Push the mix t o the side and  add fenugreek seeds. Cook for 15
seconds, and then add to the main pot and stir . 12 . Garnish with ghee. Enjoy!R I C E  W I T H  V E G E T A B L E S  A N D  N U T S  
Another great Sunday Brunch idea! Add your choice of vegetab les. Y ou can
make rice at the  same time so both the vegetables and rice get  done at the
same tim e. My favorites are c auliflower , carrots, green beans, and peas. Serve with mint or coconut chutney . Preparation time 30 minutes
Serves 2-3
M a i n  I n g r e d i e n t s
¼ cup chopped onion
1 small potato, chopped
1 cup chopped beans
1 cup chopped cauliflower
½ cup chopped carrots
½ cup frozen peas
½ cup peanuts or cashews
2 cups cooked riceH e r b s / S p i c e s
1 tablespoon brown mustard seeds
1 teaspoon cumin seeds
5-6 curry leaves
2 green chili peppers, chopped
½ teaspoon turmeric powder
2 lemons
½ cup chopped cilantro
1 teaspoon salt
Dash of black pepper
O i l / G h e e
3 tablespoons saf flower oil, olive oil or coconut oil
K i t c h e n  G e a r
Medium pan
Small frying pan
D i r e c t i o n s
1 . Put oil in pan and heat for 1-2 minutes. 2 . Add onion and s auté until light brown. Push onion aside and let the oil
pool in the bottom of the pan. Then add mustard seeds, cumin seeds,
curry leaves, chili peppers and turmeric powder . Stir and then add all
veggies, plus the salt and pepper . Cover and cook for 7-10 minu tes on
slightly less-than-medium heat. 3 . Once the vegetables are cooked, turn the heat of f.
4 . Dry roast the pe anuts or cashews in small frying pan and add to the
mixture. 5 . Add 2 cups of c ooked rice to the mixture, mix it well and cover the
pan for 2 minutes to let the flavor to infuse together . 6 . Garnish with cilantro. Enjoy!S A V O R Y  C H I C K  P E A  P A N C A K E  ( B E S A N  K A
P U R A H )  
Chick p ea flour is versatile and this particular recipe is great fo r a Sunday
Brunch! Packed  with nutrition a nd tasty , you may make this plain and eat it
with a vegetable dish or add the vegetables I’ve suggested here right into
the pancake. Preparation time: 10 minutes
Serves 2
M a i n  I n g r e d i e n t s
½ cup besan (chick pea flour)
½ cup water
1 teaspoon semolina or cream of wheat
¼ onion, cut in thin small slices
Handful of spinach, chopped
¼ cup chopped cilantroH e r b s / S p i c e s
¼ teaspoon celery seeds
¼ teaspoon coriander seeds
A little less than ¼ teaspoon salt
O i l / G h e e
4 teaspoons of ghee *  or butter
K i t c h e n  G e a r
Blender
Non-stick pan
*  recipe in Chapter 16
D i r e c t i o n s
1 . Mix besan and water in a blender or vita mix to a smooth consistency . 2 . Add semolina or cream of wheat and mix with a fork. 3 . Add onion, spinach, cilantro and all of the spices. 4 . The mix ture should be the con sistency of pancake batter . Y ou may
need to add a bit more water to thin it out if it is too thick. 5 . Heat a nonstick pan on medium heat for one minute. 6 . Pour mixture into pan and gently spread with a wooden spatula. No
need to grease the pan. 7 . Cook for 3-4 minutes or until the edges begin to lift of f of the pan. 8 . Gently f lip the purah over and cook the other side for anoth er 3-4
minutes
9 . T urn of f heat. Slide purah onto your plate, and spread surface with 2
teaspoons of ghee or butter
10 . Serve with avocado. Enjoy!S M A R T  C O O K I E S  
I n ever baked u ntil I became a  mom. I got this recipe for chocolate chip
cookies in the mail on a card  from Great American Home Baking. I
followed the recipe, as I have no skills when it comes to baking. These
became my son’ s favorite cookies and we bake them on special occasions
and “just because.” When my son left home to go to college, I started to
sneak healthier ingredients into the recipe and that’ s how these “smart
cookies” were invented. Y up! Cookies! Mom’ s secret weapon! Preparation time: 20 minutes
Makes 30-40 cookies
M a i n  I n g r e d i e n t s
1 cup all-purpose flour1 cup almond meal
½ cup coconut sugar
¼ cup turbinado sugar
1 lar ge egg
1 cup carob chips
1 cup oats
H e r b s / S p i c e s
1 tablespoon aluminum-free baking powder
1 tablespoon cinnamon powder
1 tablespoon vanilla extract
O i l / G h e e
2.5 sticks unsalted butter , softened
K i t c h e n  G e a r
Medium mixing bowl
Lar ge mixing bowl
Hand mixer
Plastic wrap
Cookie sheet
D i r e c t i o n s
1 . Remove butter from fridge two hours prior to making cookies to
soften. 2 . Preheat oven to 300F degrees. 3 . Sift all-purpose flour into a mixing bowl. 4 . Add almond meal, baking powder , and cinnamon, and mix well. 5 . In a separate bowl, beat butter , turbinado sugar , and coconut sugar
together at medium speed until light and fluf fy . 6 . Beat in egg and vanilla extract. 7 . Mix flour in at low speed until blended. Scrape dough of f beaters. 8 . Mix oats and carob chips into the dough with your hands.9 . Cover with plastic wrap and chill for one hour . 10 . Shape d ough into small balls (about 2” in diameter) and place on
ungreased baking sheet. Flatten  them with the palm of your ha nd and
put the baking sheet into the oven. 1 1 . Bake until lightly brown, 10-12 minutes. Check partway through to
avoid burning the cookies, as oven temperatures are not con sistent. Remove from oven and transfer  to a cooling rack or a plate to c ool for
about 5 minutes before serving. Enjoy! W ant fresh cookies at the drop of a hat? Make small cookie logs abou t 6” long and 2” thick, and wrap them
individually in wax paper . Place  them in a plastic bag and freeze. Y ou can
take one log out and bake cookies whenever you want fresh, warm cookies. Each log will make 5-6 cookies.S P I C E D  M I X E D  V E G E T A B L E S  ( S A B J I )  
Great as a side dish Serve with chapati, rice or bread
Preparation time: 20 minutes
Serves 2
M a i n  I n g r e d i e n t s
1 small potato - cut into small chunks
½ cup chopped carrots
2 cups chopped cauliflower
1 cup pea pods (cut in half) or green beans
H e r b s / S p i c e s
1 teaspoon brown mustard seeds
½ teaspoon cumin seeds
½ teaspoon turmeric powder
¼ teaspoon ginger powder1 teaspoon basic spice mix (optional) *
½ -1 teaspoon salt
Dash of black pepper
¼ cup chopped cilantro or fresh basil
2 teaspoons chopped dill
O i l / G h e e
2 tablespoons ghee *  or Coconut Oil
K i t c h e n  G e a r
Medium pan with lid
*  recipe in Chapter 1
D i r e c t i o n s
1 . Put oil/ghee in frying pan and heat on medium for 15 seconds
2 . Add mustard and cumin seeds, followed 15 seconds later by tu rmeric
powder , ginger powder and basic spice mix, if using. Mix. 3 . Add pot atoes an d mix it into the spices. Add 2 teaspoons of water and
cover th e pot. Cook on medium heat for 5 minutes. (W e add potatoes
first as they take longer to cook)
4 . Add remaining vegetables, and the salt and pepper . Mix gently , cover
the pan, and cook for another 5 minutes. 5 . Check to  make sure that the ve getables are not sticking to the pan. If
they are, turn th e heat to low and add a teaspoon of water to th e pan,
and cook for another 5 minutes. 6 . Garnish with cilantro or basil or dill. Enjoy!S P I C E D  T E A  ( M A S A L A  C H A I )  
Rich, aromatic comfort in the m ornings. Great for sharing in lat e afternoon. Y ou can always leave out the black tea to eliminate caf feine. Preparation time: 10 minutes
Makes 2 cups
M a i n  I n g r e d i e n t s
2 Cups W ater
1 teaspoon loose black tea
¼ cup milk
H e r b s / S p i c e s
2 tablespoons fennel seeds
1 tablespoon cloves
3 sticks of cinnamon
1 teaspoon green cardamom5 black cardamom – if available
Licorice
2-3 slices fresh ginger
O i l / G h e e
–
K i t c h e n  G e a r
Spice grinder
Small pot
Small strainer
D i r e c t i o n s
1 . Grind spices together and store in a glass jar . 2 . Put wate r , 2-3 slices of fresh g inger root, and 1 teaspoon of the chai
spice mi x in to a small pot and bring to a boil on medium hea t. T urn
the heat down and let it simmer for another 2 minutes. 3 . Add milk and boil for another 2-3 minutes. 4 . Add bla ck tea and turn the heat  of f. If you would like a stronge r chai,
you can let it boil for another 2 minutes and/or add more black tea
5 . Use a small strainer to pour tea into cups. Add honey or sugar to taste. Enjoy with vegetable fritters (pakoras) or by itself.S P I N A C H  W I T H  L E N T I L S  ( D A A L  P A A L A K )  
This pro tein-rich dish is very filling and satisfying. Enjoy with salad,
chapati or rice. Preparation time: 20 minutes
Serves 2
M a i n  I n g r e d i e n t s
1 cup yellow chana daal
4 cups water
3-4 handfuls spinach
1 small onion cut into long thin strands
½ tomato chopped coarsely
H e r b s / S p i c e s
1 teaspoon finely chopped ginger½ teaspoon coriander seeds
½ teaspoon cumin seeds
1 teaspoon spice mix *
½ teaspoon salt
O i l / G h e e
3-4 tablespoons ghee *
K i t c h e n  G e a r
Medium pot
Potato masher
Small frying pan
* recipe in Chapter 16
D i r e c t i o n s
1 . Soak da al in warm water in med ium pot for 10-15 minutes. Rin se with
water until clear . 2 . Add 4 cups of water and bring to a boil, skimming and discard ing the
white fo am that builds up as daa l cooks. Reduce the heat to a lit tle less
than medium. Cover the pot, leaving a little gap for steam to escape. Cook for another 10 minutes. 3 . Check the daal. It should be soft enough to squish with your fingers. Mash gently with a potato masher 2-3 times. 4 . T o prep are the T arka, heat ghee and sauté onion in a separa te pan. When onion is light brown, add ginger and tomato, and cook for
another 3-5 minutes. 5 . Push the  ingred ients in the pan  to one side and allow the rem aining
ghee to pool in the middle. Add all the spices to the ghee and co ok for
15 seconds
6 . T ear spinach into small pieces  and add to the pan. Cook f or 2-3
minutes and add the daal mixture to the pan; mix. 7 . Cook together for another 2 minutes on medium heat. 8 . T op with a teaspoon of ghee.Serve hot. Enjoy!S P R I N G  B L A C K  E Y E D  P E A  S A L A D  
This has  becom e my favorite summer salad. It is light, vibrant and has all
six tastes. Enjoy as a side dish or by itself. Prep time: 20 minutes
Serves 4
M a i n  I n g r e d i e n t s
1 cup black-eyed peas
4 cups water plus more for soaking small red, orange and yellow sweet
peppers (2 of each)
½ red onion
2 stalks of celery
¼ small cucumber
1 cup chopped parsley
1 small green chili (optional)H e r b s / S p i c e s
½ teaspoon cumin seeds
A pinch of asafetida (hing)
½ teaspoon basic spice mix *
½ lemon
½ teaspoon salt
Dash of pepper
Dash of salt
1 teaspoon capers
2-3 slices of avocado (optional)
O i l / G h e e
2 teaspoons ghee *  or olive oil
2 teaspoons olive oil or avocado oil
K i t c h e n  G e a r
Medium pot
Small frying pan
* recipe in Chapter 16
D i r e c t i o n s
1 . Soak bl ack eye d peas in a medium pot in at least two cups water
overnight, if possible, but for at least one hour before cooking. Rinse
peas in water un til clear , then a dd 4 cups of water and bring to a boil
on medium heat; boil for 10 minutes. 2 . Skim of f the white foam that d evelops and discard. Y ou may h ave to
do th is 2 -3 times  until no additio nal foam appears. Reduce heat to low ,
cover po t and cook for another 5 minutes. Check to make sure that the
peas are soft before turning the heat of f.
3 . In a small pan, heat ghee for 15 seconds, add all spices and let cook for
15 seconds; add mixture to the peas. 4 . Cut vegetables into small chunks and place in a lar ge bowl, then add a
dash of black pepper and a pinch of salt.5 . Add lemon and oil (olive or avocado) and mix well. 6 . Beans sh ould be  piping hot by now . Drain and add to the vege tables. Mix. 7 . Garnish with a few slices of avocado, a sliver of lemon and a twig of
parsley . Enjoy!S T O V E  T O P  A C O R N  S Q U A S H  ( K A D D U )  
I find that cooking on a stove t op takes less time than cooking in an oven
and I can control the temperature better . The texture of most food cooked
this way  is also much better , as  baking can make some foods— like acorn
squash—too sof t. Y ou can take the peels of f if you like before cutting it into
pieces. Leaving the peel on m akes this a little crunchy , but with a soft
inside. Preparation time: 20 minutes
Serves 4
M a i n  I n g r e d i e n t s
1 small onion, diced
1 small acorn squash, cut into squares, with skin
H e r b s / S p i c e s
1 tablespoon fenugreek seeds
1 teaspoon mustard seeds½ teaspoon salt
2 tablespoons crushed sage leaves
1 tablespoon coconut flakes
½ teaspoon turmeric
¼ teaspoon ginger powder
O i l / G h e e
4 tablespoons coconut or saf flower oil
K i t c h e n  G e a r
Medium pan with lid
D i r e c t i o n s
1 . Heat oil in frying pan, then add onion. 2 . Brown o nion an d then add fenu greek and mustard seeds. Cook for 30
seconds, and then add turmeric, ginger powder , and half the sage
leaves. 3 . Add squ ash, sal t, and water . T urn the lid over and add a few d rops of
water to  it to ensure ingredients do not burn. Let cook for 5-10 minutes
on medium heat, checking every few minutes for signs of burning. 4 . Remove from heat and serve; garnish with some sage and coconut
flakes. Enjoy as a side dish.T A M A R I N D  S W E E T  A N D  S O U R  C H U T N E Y
( I M L E E  K I  C H U T N E Y )  
A great digestive aid; good with any meal, but especially good with
vegetable fritters ( pakorahs)
Preparation time: 10 minutes plus one hour for soaking tamarind
Makes about cup and a half
M a i n  I n g r e d i e n t s
½ cup tamarind, seeded
H e r b s / S p i c e s
2 tablespoons cane sugar
1 teaspoon cumin seeds
½ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon mango powder
A dash of ginger powder
A dash of red chili powder
O i l / G h e e
–
K i t c h e n  G e a r
Small frying pan
Spice grinder
Mortar and pestle
Strainer
Small Bowl
D i r e c t i o n s1 . Run the tamarind under warm water to rinse it of f and then soak it in a
cup of warm water for an hour . 2 . Mash it  togethe r with your han ds so all the pieces are dissolved in
water . Y ou may have to add another 1/4 cup of water here. 3 . T ake out any hard pieces or seeds with your hands. 4 . Strain the rest of the mixture with a strainer into a small bowl. 5 . Heat sm all pan on high heat for  2 minutes. Add cumin seeds and turn
the h eat of f. Sha ke the pan sligh tly so the seeds roast evenly . Coarsely
grind the cumin seeds with mortar and pestle. 6 . Put the sugar in the spice grinder so it is powdered and can  easily
dissolve. 7 . Add all the spices, sugar and cumin powder to the bowl, mi xing it
gently . 8 . Serve fresh with the fritters and store the remainder in a glass jar and
refrigerate. Keeps for 2-3 weeks
Enjoy !T A P I O C A ,  C H I A ,  H E M P  S E E D  P U D D I N G  
This is a great recipe for a healthy sweet snack. It can also be enjoyed for
breakfast or as a dessert. Preparation time: 15 minutes
Serves 3-4
M a i n  I n g r e d i e n t s
¼ cup tapioca
¼ cup chia seeds
1 cup water
1½ cups whole milk *
¼ cup hemp seeds
4 dates
1 teaspoon chopped pistachios
H e r b s / S p i c e s¼ teaspoon cardamom powder
2 teaspoons rose water
A few strands saf fron
O i l / G h e e
–
K i t c h e n  G e a r
Small bowls
Medium pot
* non-dairy substitute may be used
D i r e c t i o n s
1 . Put tapioca seeds in one cup of water , and let sit for 10 minutes. 2 . Place chia seeds in ½ cup of water and let sit for 10 minutes. 3 . Bring milk to a boil in medium pot. 4 . Drain w ater fro m tapioca seeds and add to milk; add chia se eds to
milk. (Chia seeds will have expanded in the water and ca n’ t be
drained). 5 . Cook for 5 minutes on low heat. 6 . T urn the heat of f and add hemp seeds. 7 . Stir in rose water . 8 . Chop dates into small pieces and add to mixture. 9 . Garnish with cardamom powder , a few threads of saf fron and the
chopped pistachios. 10 . Serve warm or chilled. Enjoy!T U R M E R I C  P A S T A  W I T H  P A N - G R I L L E D
V E G E T A B L E S  
This is a tasty su mmer meal and a great way to enjoy fresh veg etables. It is
not too heavy , and can be enjoyed for both lunch and dinner . Preparation time: 20 minutes
Serves 2
M a i n  I n g r e d i e n t s
6 cups water
1 cup whole wheat penne pasta
1 small onion cut in big pieces
½ zucchini, sliced
8 small colored peppers, diced in big chunks
1 small peeled tomato, halved and shredded
H e r b s / S p i c e s½ teaspoon rosemary
½ teaspoon fenugreek or basil leaves
⅛ teaspoon powdered ginger
⅛ teaspoon black pepper
2 cloves garlic, minced
¼ cup chopped fresh basil leaves
½ teaspoon salt
½ teaspoon turmeric
O i l / G h e e
1 teaspoon olive oil
2 teaspoons saf flower oil
K i t c h e n  G e a r
Medium pot
Lar ge bowl
Lar ge frying pan
Medium frying pan
D i r e c t i o n s
1 . Put 6 cups of water into a pot and add 1 teaspoon of olive oil (the oil
will prev ent the  pasta from stic king.) Bring the water to a boil (takes
about 5 minutes.). Add pasta to the pot and give it a quick stir . T urn the
heat to medium and let it cook for 10 minutes. 2 .
_OceanofPDF.com_Healing_Your_Relationship_with_Food__The_A_-_Meena_Puri.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        T rust
your own experience. T une into your body. What do you fe el like
eating. What taste. What texture. Go for it. Don’ t force yourself to
eat something just because y ou believe it is good for you. The
enjoyment of food is an import ant ingredient in your healing jo urney. W ith the  abundance and variety of foods available today, we can all
find many dif ferent foods that we like and enjoy. 6. Let your  kitchen  be a place of j oyful memories, rich aromas, laughter
and healing. Go out for the evening, in your kitchen. 7. There ar e many things we have to be serious about in our lives, but
cooking does not have to be o ne of them. Approach it light ly and
playfully. Food is our medicine and the kitchen is our pha rmacy. Engage your senses, taste as you eat, play your favorite music, light acandle, add a bit of this and that, chop, grind and mix. Make your own
recipe from what you have in the fridge and the pantry. How do you
think I came up with the recipes here. There is planning, then there is
play. Leave room for play. 8. Don’ t for get the most important  part. T o sit down, enjoy your c reation
and relax. Don’ t contain your enjoyment, express it freely. This
positive experience will reinforce your ef forts and invite you to
continue to play in the kitchen. C H A P T E R  1 8N o t e s  A b o u t  t h e  R e c i p e s
1. This boo k contains only a handf ul of my favorite and frequently-made
recipes, enough to get you start ed on healthy A yurvedic meals. They
are prese nted in alphabetical order, using the translated English names
(which mostly are the names of the main ingredients). The Indian
names are included in parenthesis where possible. 2. The reci pes are balancing for al l doshas unless otherwise specified in
the comments section of each recipe. 3. Most re cipes ca n be enjoyed f or either lunch or dinner, with  a few
exceptions. T o make it easy for you, I’ve categorized the recipes as
suitable for B (Breakfast), L (Lunch), D (Dinner), C (Chutney or
Sauce), HB (Hot Beverages), a nd S (Sweets/Dessert). Y ou can also
refer to the index to find recipes under each section. 4. I h ave or ganized  the ingredients in table form so you will have an “at-
a-glance” idea of all that you may need to collect before trying the
recipe. Some of the “ingredients” such as a pot or a pan m ay be
obvious to some of us who are very comfortable in the kitchen, but I
am hope ful the novices among us will become comfortable and self-
reliant i n the kitchen as well, so I have listed those items un der the
“Kitchen Gear” column. I’ve excluded the more common gear such as
a k nife or a cutting board, but p lease note they are needed for almost
every recipe. 5. Y ou don ’ t need a lot of compli cated kitchen gear. Here are the  items
that you are most likely to need:
2 -3 medium saucepans with lids
a small frying pan to prepare tarka
2 medium pots
a ka dai ( this is a thick rounded p an used mostly in Indian cookin g
for deep frying)
a tawa (this is another Indian flat disc-shaped frying pan to make
chapati, Indian flat bread; you c an improvise by just using a non-stick frying pan)
1-2 mix ing bowls, a cutting bo ard, a sharp knife, lar ge serving
spoons, a rolling pin, a blende r, a small food processor, sma ll
containers for storing spices.
The text emphasizes the importance of enjoying food and not forcing oneself to eat something just because it is good for you.
What is emphasized in the text about the enjoyment of food?