Place  oats,  salt,  cinnamon  stick, 
stripped  cobs,  and  water  in  pressure  cooker. Cover 
without  locking  and  bring  to  a  boil. Lock  cover  and 
bring  to  pressure. Cook  over  medium  heat  50  min- 
utes. Remove  from  heat  and  allow  pressure  to  fall 
naturally. Dry-roast  caraway  seeds  in  a  small  cast-iron  pan 
until  golden. Add  seeds  and  corn  kernels  to  oats; 
remove  the  cobs  and  discard. Cover  again  without 
locking  lid  and  allow  to  simmer  for  an  additional  10 
to  15  minutes. (For  conventionsl  cooking,  add  whole 
oats  to  7  cups  boiling  water. Cover  and  cook  over 
medium  heat  for  40  minutes  to  1  hour.) Remove 
cinnamon  pieces  and  serve  dish  warm  or  cool. K,  KV,  KP 
Serves  4 
2  c  buckwheat  groats 
3'/2  c  boiling  water 
'A  tsp  turmeric 
'A  tsp  chili  powder 
Pinch  of  sea  salt 
xh  tsp  cumin  seeds 
72  c  fresh  peas 
Wash  buckwheat  groats  and  add  to  boiling  water  along 
with  turmeric,  chili  powder,  and  salt. Cover  and  sim- 
mer over  medium  heat  for  25  minutes. Dry-roast 
cumin  seeds  in  a  small  cast-iron  skillet  for  2  minutes; 
add  roasted  seeds  and  peas  to  buckwheat. Continue 
simmering  over  low  heat  an  additional  15  minutes. Serve  hot. Cumin 
K,  KV,  KP 
Serves  4 
V2  cup  split  mung  dhal  (optional) 
2  c  hulled  millet 
3  c  boiling  water 
Pinch  of  sea  salt 
Touch  of  ghee 
1  tbs  cumin  or  caraway  seeds 
Wash  mung  and  millet  thoroughly. Dry  mast  millet 
ill  a  large  t-ast-iron  skillet  over  low  heat,  Stirring  m 
shaking  constantly  until  di  y  and  golden. Add  to  boil 
ing  water  along  with  salt   and   ghee,  and   mung   (i( 
desired). I  ovei   and  snninei   ovet   medium  low  heat 
loi  1 5  minutes. Dry  roast   seeds   in   a   small   cast  iron   pan   until 
golden. Add  to  millet  and  COOk  an  additional  10  nun 
utes. Serve  hot. 21  1 
jmt, 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Caraway  Rice 
V.  VP. VK 
P.  PV. PK  OCCASIONALLY 
Serves  4 
'/:  c  whole  mung  dhal 
2  c  long-grain  brown  rice 
372  c  boiling  water 
7«  c  minced  onion 
l/i  tsp  dark  sesame  oil 
Pinch  of  sea  salt 
2  tsp  caraway  seeds 
Wash  mung  dhal  until  water  runs  clear. Soak  in  2 
cups  of  cold  water  for  8  hours  or  overnight;  rinse  and 
drain. Wash  rice  until  water  runs  clear  and  add,  along 
with  mung,  to  boiling  water. Saute  onion  in  oil  until 
translucent  and  add  to  rice  and  mung. Add  salt. Cover 
and  simmer  over  medium-low  heat  for  25  minutes. Dry-roast  caraway  seeds  in  a  small  cast-iron  pan 
until  golden. Add  to  rice  mixture  and  cook  an  addi- 
tional 5  minutes. Serve  warm. Cumin  Quinoa 
V,  VP,  VK,  K,  KV,  KP 
Serves  4 
2  c  quinoa 
23A  c  boiling  water 
Pinch  of  sea  salt 
1  tbs  cumin  seeds 
Pinch  of  turmeric 
Wash  quinoa  until  water  runs  clear. Add  to  boiling 
water  with  salt  and  simmer,  covered,  over  medium- 
low  heat  for  7  minutes. Dry-roast  cumin  seeds  with 
turmeric  in  a  small  cast-iron  pan  for  2  minutes. Add 
seeds  to  quinoa. Continue  to  simmer  an  additional  7 
minutes. Serve  hot. Saffron  Basmati  Rice 
%m 
ALL  TYPES  (K  TYPES,  SPARINGLY) 
Serves  4 
2  c  brown  basmati  rice 
3'/2  c  boiling  water 
12  strands  saffron 
Pinch  of  sea  salt 
1  tsp  ghee 
Wash  rice  until  water  runs  clear,  drain,  and  add  to 
boiling  water  along  with  saffron  and  salt. Cover  and 
simmer  over  medium-low  heat  for  35  to  40  minutes 
until  rice  fluffs. Remove  from  heat;  mix  in  ghee. Serve 
hot. Sweet  Spiced  Pullau <\\/> 
V,  VP,  VK,  P,  PV,  PK 
Serves  4 
7*  c  diced  onion 
74  c  ghee 
2  c  bulgur 
4  c  water 
4  whole  cloves 
8  coarsely  crushed  cardamom  seeds 
2"  cinnamon  stick  (broken  into  pieces) 
72  tbs  unrefined   brown  sugar 
72  tsp  sea  salt 
In  a  medium  saucepan,  saute  onion  in  ghee  for  a  few 
minutes. Stir  in  bulgur  and  saute  over  medium  heat 
until  golden  brown. Boil  water  in  a  small  saucepan 
and  add  cloves,  cardamom,  cinnamon,  and  sugar;  stir 
in  bulgur  mixture  and  salt. Cover  and  simmer  over 
low  heat  for  35  minutes. Remove  cloves  and  cinna- 
mon. Serve  warm  or  cool. 212 
>m 
TRADITIONAL    GROUND    DHALS    AND    GRAINS 
Quinoa  and  Carrots Tamarind  Rice 
ALL  TYPES 
Serves  2 
1  c  quinoa 
l'/2  c  water 
V2  c  diced  carrots 
1  tsp  roasted  caraway  seeds 
P  types:  substitute  1  cup  couscous  for  quinoa. Wash  quinoa  until  water  runs  clear. Place  in  water, 
along  with  carrots,  and  bring  to  a  boil. Add  roasted 
caraway  seeds. Cover  and  simmer  over  low  heat  for  1 5 
minutes. Serve  hot. Yogurt  Rice 
^% 
V,  VP,  VK 
Serves  2 
1  c  white  basmati  rice 
3  c  water 
1  tsp  split  urad  dhal,  without  skins 
1  tsp  black  mustard  seeds 
1  tsp  sesame  oil 
lh  tsp  minced  ginger 
2  minced  green  chili  peppers 
2  tbs  minced  fresh  cilantro 
1  c  fresh  plain  yogurt 
'A  tsp  sea  salt 
Wash  rice  until  water  runs  clear;  drain. Combine  with 
water  and  bring  to  a  boil;  simmer  over  medium  heat 
for  25  minutes  until  well  cooked. Allow  to  cool. In  a  preheated  griddle,  roast  urad  dhal  and  mus- 
tard seeds  in  oil  until  the  dhal  is  light  brown  and  the 
seeds  begin  to  pop. Remove  dhal  and  seeds  from  the 
griddle  and  add  ginger  and  chili  peppers  Saute  for  4 
minutes  over  low  heat;  add  cilantro  during  the  last 
minute. Pour  yogurt  into  a  large  wooden  bowl  and 
mix  in  the  dhal,  seeds,  herbs,  and  salt. Add  the  rite 
and  combine  well. Serve  warm  lor  lunch. 1  c  long-grain  brown  rice* 2V2  c  boiling  water 
'A  tsp  sea  salt 
Pinch  of  turmeric 
2  tbs  light  sesame  oil 
2  tbs  yellow  split  peas 
1  tbs  split  urad  dhal,  without  skins 
2  dried  whole  red  chili  peppers 
'/«  c  cashew  pieces 
1  tsp  coriander  seeds 
1  tsp  black  mustard  seeds 
Pinch  of  asafoetida 
1  tsp  tamarind  pulp 
xh  c  warm  water 
*White  or  short-grain  brown  rice  can  also  be  used. K  and  KV:  substitute  1  cup  millet  for  brown  rice. Wash  rice  until  water  runs  clear;  drain  and  add  to 
boiling  water  with  salt  and  turmeric. Cover  and  sim- 
mer over  medium  heat  for  30  to  35  minutes,  until  1  ice 
is  well-cooked  but  kernels  separate  easily. In  a  large 
skillet,  heat  1  tablespoon  of  the  oil  and  lightly  brown 
yellow  split  peas,  urad  dhal,  chili  peppers,  and  cashew 
pieces. Remove  from  pan. Gently  sautl  coi  iander  and 
mustard  seeds  until  seeds  begin  to  pop. Combine 
sauteed  condiments;  add  asafoetida  and  set  aside 
In  a  small  pan,  dilute  tamarind  pulp  in  warm  wa 
ter. Add  remaining  tablespoon  ol  oil  and  genth  boil 
for  2  minutes. Pour  over  sauteed  condiments  and  mix 
with  your  hands  to  make  a  smooth,  fluid  paste. Spread 
rice  evenly  on  the  bottom  oi  a  large  sei  ving  dish   1'oui 
tamarind  mixture  ovei  rice  and  daub  with  hands  until 
each  grain  is  coated. Serve  warm. 2\\ « 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Mola  Hora 
ALL  TYPES 
Serves  2 
1  c  long-grain  brown  rice 
3  c  boiling  water 
Pinch  of  sea  salt 
2  tbs  ghee 
1  tsp  coarse  black  pepper 
Pinch  of  asafoetida 
P  types:  substitute  either  1  cup  barley  or  wheat  for 
brown  rice;  use  1  tablespoon  ghee. K  types:  substitute  1  cup  millet  for  brown  rice;  use  1 
teaspoon  ghee. Wash  rice  until  water  runs  clear,  drain,  and  add  to 
boiling  water  with  salt. Cover  and  simmer  over  me- 
dium heat  for  30  minutes. In  a  small  skillet,  heat  ghee. Add  black  pepper  and  saute  for  2  minutes. Add  asa- 
foetida and  spice  mixture  to  cooked  rice. Serve  hot. Coconut  Rice 
v,  VP,  VK,  P,  PV,  PK 
Serves  4 
2  c  medium-grain  arborio  rice 
4  c  water 
'A  tsp  sea  salt 
2  tbs  coconut  oil 
'A  tsp  black  mustard  seeds 
1  tbs  yellow  split  peas 
1  tsp  split  urad  dhal,  without  skins 
2  curry  leaves,  preferably  fresh 
'A  c  finely  grated  fresh  coconut 
Garnish: 
Vs  c  roasted  sunflower  seeds 
All  types:  substitute  2  cups  bulgur  for  arborio  rice,  if 
desired  (same  amount  of  water  and  same  cooking 
time). Wash  rice  until  water  runs  clear. Drain  and  combine 
with  water  and  salt. Bring  to  a  boil  and  simmer  over 
medium  heat  for  25  minutes. In  a  large  skillet,  heat  oil  and  saute  mustard  seeds 
until  they  pop. Add  yellow  split  peas  and  dhal  and 
saute  until  light  brown. Add  curry  leaves  and  grated 
coconut  and  continue  to  saute  for  4  minutes  over  low 
heat,  until  coconut  turns  golden. Combine  the  sauteed 
ingredients  and  mix  into  the  cooked  rice. Garnish 
with  roasted  sunflower  seeds  and  serve  warm. Sesame  Rice 
v,  VP,  VK 
Serves  2 
1  c  medium-grain  brown  rice 
2V2  c  boiling  water 
'A  tsp  sea  salt 
'/«  c  sesame  seeds 
1  tbs  sesame  oil 
'A  c  toor  dhal 
2  dried  whole  red  chili  peppers 
'A  tsp  asafoetida 
Garnish: 
Roasted  sesame  seeds 
Wash  rice  until  water  runs  clear. Drain  and  add  to 
boiling  water  with  salt. Cover  and  bring  to  a  boil; 
simmer  over  medium-low  heat  for  30  minutes. Wash 
sesame  seeds  and  dry-roast  in  a  cast-iron  skillet  over 
low  heat  until  they  are  crunchy  to  the  touch. Remove 
from  skillet  and  set  aside. Add  1  teaspoon  oil  to  the  skillet  and  saute  toor 
dhal  over  low  heat  for  8  minutes  until  evenly  brown. Grind  dhal  and  chili  peppers  into  a  fine  paste  using  a 
hand  grinder,  mortar  and  pestle,  or  blender. Allow 
1  ice  to  cool  for  10  minutes. Stir  dhal  paste  and  asafoe- 
tida into  rice. Garnish  with  roasted  sesame  seeds  and 
serve  warm. 214 
jmtr 
TRADITIONAL    GROUND    DHALS    AND    GRAINS 
Cracked  Rice  Uppama Cinnamon  Spiced  Wheat 
(PC) 
V,  VP,  VK,  P,  PV,  PK 
Serves  2 
1  c  short-grain  brown  rice 
1  tsp  olive  oil 
lli  tsp  black  mustard  seeds 
lli  tsp  minced  ginger 
2  minced  green  chili  peppers 
3  crushed  dried  curry  leaves 
'A  tsp  sea  salt 
2  c  boiling  water 
P  types:  omit  chili  peppers  and  ginger  and  use  1 
teaspoon  coriander  seeds  instead. Wash  rice  until  water  runs  clear. Air-dry  and  toast  in 
a  large  cast-iron  skillet  over  low  heat  until  rice  is 
golden. Pound  in  a  suribachi  or  grind  with  a  hand 
grinder  very  coarsely. Return  to  skillet  and  set  aside. In  a  small  skillet,  heat  oil  and  roast  mustard  seeds 
until  they  pop  and  turn  grey. Mix  in  ginger,  chili 
peppers,  and  curry  leaves  and  continue  to  cook  3 
minutes. Add  to  cracked  rice. Place  salt  in  boiling 
water  and  pour  over  rice  mixture;  cover  and  simmer 
over  medium  heat  for  15  minutes. Serve  warm. V,  VP,  VK,  P,  PV,  PK 
Serves  2 
xlz  c  wheat  berries 
4  c  boiling  water 
4  whole  cloves 
1  small  piece  cinnamon  stick 
2  dried  curry  leaves 
2  tsp  walnut  oil 
1  tbs  yellow  split  peas 
1  tsp  coriander  seeds 
{/i  tsp  poppy  seeds 
'A  tsp  sea  salt 
Garnish: 
Minced  fresh  parsley 
Soak  wheat  berries  in  2  cups  of  cold  water  for  5  hours. Rinse  and  add  to  boiling  water  in  pressure  cooker 
with  cloves,  cinnamon,  and  curry  leaves. Lock  cover 
and  bring  to  pressure. Cook  over  medium  heat  for  35 
minutes. Remove  from  heat  and  allow  pressure  to  fall 
naturally. Allow  to  cool  for  15  minutes. (For  conven- 
tional cooking,  add  wheat  berries  to  5  cups  boiling 
water. Cover  and  cook  over  medium  heat  for  55  to  60 
minutes.) In  a  small  skillet,  heat  oil  and  lightly  brown  peas 
and  coriander  seeds;  add  poppy  seeds  and  salt  toward 
the  end. Grind  into  a  fine  paste  and  mix  into  wheat 
berries. Garnish  with  fresh  parsley  and  serve  warm. 2  15 
^mz, 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Spiced  Rice  and  Millet 
V,  VP,  VK,  K,  KV,  KP 
Serves  2 
1  c  millet  hulled 
'/:  c  long-grain  brown  rice 
'A  cup  split  urad  dhal,  without  skins 
'/2  tsp  black  mustard  seeds 
lli  tsp  coriander  seeds 
1  minced  green  chili  pepper 
2  crushed  dried  curry  leaves 
Pinch  of  asafoetida 
Pinch  of  sea  salt 
Vli  c  boiling  water 
Garnish: 
Lemon  slices  and  fresh  parsley 
V  types:  roast  spices  in  2  teaspoons  sesame  oil. Wash  millet  and  rice  until  water  runs  clear. Air-dry 
and  toast  in  large  cast-iron  skillet  until  evenly  golden. In  a  small  skillet,  dry-roast  dhal,  mustard  and  corian- 
der seeds,  chili  pepper,  and  curry  leaves  for  a  few 
minutes. Add  asafoetida  and  salt  during  last  30  sec- 
onds of  roasting. Stir  into  grains. Pour  boiling  water 
over  grain  mixture;  cover  and  simmer  over  medium- 
low  heat  for  35  minutes. Garnish  with  lemon  slices 
and  fresh  parsley. Serve  warm. GRAIN   BALLS  AND   ROLLS 
Nori  are  thin  dark  purple  sheets  of  dried  seaweed. Nori  balls  and  rolls  are  just  a  small  part  of  the  majes- 
tic tradition  of  Japanese  food  culture. Both  are  com- 
pact, lend  strength  to  the  body,  and  require  no  refrig- 
eration— a  perfect  food  for  traveling. Seaweeds  are 
very  high  in  calcium  and  minerals. Nori  is  considered 
the  most  delicious  among  the  various  types  of  sea- 
weed. Although  it  is  not  customary  in  the  Japanese 
tradition  to  use  other  than  refined  rice,  macrobiotics 
has  introduced  the  more  nutritive  brown  rice  in  these 
rolls  and  balls. Rice  is  best  for  predominant  Vata  types,  and  occa- 
sionally for  predominant  Pitta  types. Couscous,  a 
whole  wheat  flour  product,  is  a  good  occasional  alter- 
native for  both  Vata  and  Pitta  types. Predominant 
Kapha  types  should  use  millet  instead  of  rice  and 
wasabi  mustard  instead  of  umeboshi  plum. Since 
seaweeds  are  naturally  salty,  both  Pitta  and  Kapha 
should  eat  these  items  only  occasionally. Rice  Nori  Balls 
v,  VP,  VK 
Makes  2  balls 
1  sheet  nori  seaweed 
1  c  sushi  rice,  cooked 
l/i  umeboshi  plum,  pitted  and  halved  again 
If  you  have  a  gas  stove,  toast  nori  by  slowly  waving  it 
over  a  medium  flame;  otherwise  use  sheet  untoasted. Fold  and  tear  sheet  into  four  equal  pieces. With  wet 
hands,  mold  half  of  the  rice  into  a  ball. Press  a  hole  in 
the  center  of  rice  ball  and  insert  one  piece  of  umeboshi 
plum. Pack  the  ball  again  to  close  the  hole. Place  one  piece  of  nori  on  top  of  ball  and  fold 
down  the  points. Turn  the  ball  over  and  add  a  second 
piece  of  nori  to  fit  in  between  the  points  of  the  first 
piece  and  cover  all  the  rice. Mold  the  ball  again  be- 
tween your  palms. Repeat  process  with  remaining 
xli  cup  rice  and  2  nori  pieces  for  second  ball. Serve  at 
room  temperature. 216 
jmtr 
TRADITIONAL    GROUND    DHALS    AND    GRAINS 
Millet  Nori  Balls 
K,  KV,  KP 
Makes  2  balls 
1  sheet  nori  seaweed 
lh  tsp  wasabi  mustard 
1  c  millet,  well  cooked  (see  page  170) 
If  you  have  a  gas  stove,  toast  nori  by  slowly  waving  it 
over  a  medium  flame;  otherwise  use  sheet  untoasted. Fold  and  tear  sheet  into  four  equal  pieces. Add  a  few 
drops  of  water  to  wasabi  mustard  to  dilute  into  a  thin 
paste. With  wet  hands,  mold  half  of  the  millet  into  a 
ball. Press  a  hole  in  the  center  of  millet  ball  and  insert 
half  the  wasabi  paste. Pack  the  ball  again  to  close  the 
hole. Place  one  piece  of  nori  on  top  of  ball  and  fold 
down  the  points. Turn  the  ball  over  and  add  a  second 
piece  of  nori  to  fit  in  between  the  points  of  the  first 
piece  and  cover  all  the  millet. Mold  the  ball  again 
between  your  palms. Repeat  process  with  remaining 
'/2  cup  millet  and  2  nori  pieces  for  second  ball. Serve 
at  room  temperature. Rice  Nori  Rolls 
ALL  TYPES 
Makes  about  8  roll  pieces,  2"  wide 
2  sheets  nori  seaweed 
1  c  short-grain  brown  rice,  cooked  and  sticky 
'A  c  carrot  strips,  boiled  (al  dente) 
2  long  scallion  greens 
xli  tsp  umeboshi  paste 
If  you  have  a  gas  stove,  toast  nori  by  slowly  waving  it 
over  a  medium  flame;  otherwise  use  sheet  untoasted. Place  nori  on  a  bamboo  sushi  mat. Spread  half  of  rice 
evenly  over  a  nori  sheet,  leaving  a  72"  space  at  either 
end. Lay  half  of  carrots  and  scallions  parallel  to  and 
about  1"  from  bottom  of  sheet  (the  end  closest  to you). Spread  a  thin  layer  of  umeboshi  paste  on  the 
bottom  edge  of  rice. Lightly  moisten  top  edge  of  nori  and,  pressing  the 
bamboo  mat  firmly  against  nori  and  rice,  roll  the  mat 
and  its  contents,  continuing  to  press  firmly  while 
rolling. Pull  mat  back  while  rolling  so  it  doesn't  get 
rolled  into  the  nori. The  moistened  top  edge  will  seal 
nori  together,  preventing  the  roll  from  falling  apart. Wet  a  sharp  knife  and  slice  the  roll  into  four  2"  pieces. Repeat  procedure  for  second  roll. Serve  at  room  tem- 
perature. Alternative  fillings:  strips  of  cucumber,  avocado, 
cooked  burdock,  watercress,  firmly  cooked  squash. Millet  Nori  Rolls 
K,  KV,  KP 
Serves  2 
Makes  16  small  roll  pieces 
2  sheets  nori  seaweed 
1  c  millet,  cooked  and  sticky  (see  page  170) 
2  leaves  mustard  greens,  steamed 
1  carrot,  cut  into  strips  and  boiled  (al  dente) 
72  tsp  wasabi  mustard 
If  you  have  a  gas  stove,  toast  nori  by  slowly  waving  it 
over  a  medium  flame;  otherwise  use  sheet  untoasted. Place  nori  on  a  bamboo  sushi  mat. Spread  half  of 
millet  evenly  over  nori  sheet,  leaving  a  7." space  .it 
either  end. Place  half  of  mustard  greens  over  the  mil- 
let and  top  with  half  of  carrots. Moisten  the  wasabi  with  drops  ol  watei  and  spread 
a  thin  layer  on  the  bottom  edge  ol  rice. See  the  preced 
ing  recipe  for  Rice  Nori  Rolls  lor  instructions  on  roll 
ing. Repeat  procedure  loi  second  roll. Wet  .1  sharp  knife 
and  slice  each  roll  into  eight  1"  pieces. Serve  .it  1 00111 
temperature. 217 
>?m^ 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Collard  Nori  Rolls 
ALL  TYPES 
Serves  2 
Makes  8  roll  pieces,  2"  wide 
2  sheets  nori  seaweed 
Rice  vinegar 
1  c  white  sushi  rice,  cooked 
1  steamed  collard  leaf,  cut  in  half 
'A  c  carrot  strips,  boiled  (al  dente) 
72  tsp  umeboshi  paste 
If  you  have  a  gas  stove,  toast  nori  by  slowly  waving  it 
over  a  medium  flame;  otherwise  use  sheet  untoasted. Add  a  touch  of  vinegar  to  the  cooked  sushi  rice. Place 
nori  on  a  bamboo  sushi  mat,  leaving  lh"  space  at 
either  end. Top  the  rice  with  half  a  collard  leaf;  place 
a  line  of  carrot  strips  parallel  to  the  edge,  about  1" 
from  the  bottom  edge  (the  end  closest  to  you). Spread  a  thin  layer  of  umeboshi  paste  along  the 
bottom  edge  of  rice. See  Rice  Nori  Rolls,  page  217,  for 
instruction  on  rolling. Repeat  procedure  for  second 
roll. Wet  a  sharp  knife  and  slice  each  roll  into  four  2" 
pieces. Serve  at  room  temperature. South  Indian  Steamed  Rice  Balls 
V,  VP,  VK 
Serves  2 
xli  c  short-grain  brown  rice 
1  tbs  split  urad  dhal,  without  skins 
2  tsp  black  mustard  seeds 
2  dried  curry  leaves 
2  minced  green  chili  peppers 
1  tbs  sunflower  oil 
1  tbs  lemon  juice 
1  tbs  sesame  oil 
Pinch  of  salt 
IV2  c  water 
Pan  of  boiling  water 
Roast  rice  in  a  large  skillet  over  medium  heat  for  7 
minutes. In  another  pan,  saute  urad  dhal,  mustard 
seeds,  curry  leaves,  and  chili  peppers  in  hot  oil  until 
mustard  seeds  pop. Using  a  hand  grinder  or  a  large 
mortar  and  pestle,  grind  roasted  rice  into  a  coarse 
flour  and  add  to  sauteed  mixture  along  with  lemon 
juice,  sesame  oil,  and  salt. Add  1 V2  cups  water  and 
simmer,  covered,  over  low  heat  for  15  minutes. Re- 
move mixture  from  heat  and  allow  to  cool. Knead  into  a  dough  and  with  lightly  oiled  hands, 
roll  dough  into  12  small  balls. Insert  a  steamer  or  a 
colander  with  legs  into  a  pan  of  boiling  water. (Keep 
water  level  below  bottom  of  the  steamer.) Add  rice 
balls  and  cover;  steam  over  low  heat  for  15  minutes. Cool  and  serve  with  dhal  and  vegetables. 218 
^Cr 
TRADITIONAL    GROUND    DHALS    AND    GRAINS 
South  Indian  Wheat  Balls South  Indian  Millet  Balls 
V,  P,  PV,  PK 
Serves  2 
'/2  c  bulgur 
1  tbs  walnut  oil 
1  tbs  split  urad  dhal,  without  skins 
3  crushed  dried  curry  leaves 
1  tsp  coriander  seeds 
1  tsp  cumin  seeds 
1  tbs  orange  juice 
xli  tsp  orange  rind 
lh  tsp  cardamom  powder 
'A  tsp  turmeric 
'A  tsp  sea  salt 
Vh  c  water 
Garnish: 
2  tbs  minced  fresh  cilantro 
Dry-roast  bulgur  in  a  cast-iron  skillet  over  medium 
heat  for  7  minutes. Using  a  hand  grinder  or  large 
mortar  and  pestle,  grind  roasted  bulgur  into  a  coarse 
flour. Heat  oil  in  a  skillet  and  brown  urad,  curry 
leaves,  and  coriander  and  cumin  seeds. Add  bulgur 
flour,  orange  juice,  orange  rind,  cardamom  powder, 
turmeric,  salt,  and  water. Mix,  cover,  and  simmer 
over  low  heat  for  15  minutes. Remove  from  skillet 
and  allow  to  cool. Knead  into  a  dough  and  with  lightly  oiled  hands, 
roll  into  12  small  balls. Steam,  as  in  South  Indian 
Steamed  Rice  Balls,  page  218. Garnish  with  cilantro 
and  cool. Serve  with  dhal  and  vegetables. K,  KV Serves  2 
lh  c  millet 
1  tbs  split  urad  dhal,  without  skins 
2  minced  green  chili  peppers 
3  dried  curry  leaves 
1  tbs  black  mustard  seeds 
'A  tsp  dried  fenugreek  leaves 
1  tsp  lemon  juice 
IV2  c  water 
Pinch  of  salt 
2  tbs  minced  fresh  parsley 
Dry-roast  millet  in  a  cast-iron  skillet  over  medium 
heat  for  7  minutes. Using  a  hand  grinder  or  large 
mortar  and  pestle,  grind  roasted  millet  into  a  coarse 
flour. In  a  cast-iron  skillet,  dry-roast  urad  dhal,  chili 
peppers,  curry  leaves,  mustard  seeds,  and  fenugreek 
for  a  few  minutes. Add  millet  flour,  lemon  juice,  wa- 
ter, salt,  and  parsley. Mix,  cover,  and  simmer  over  low 
heat  for  10  minutes. Remove  mixture  from  skillet  and 
allow  to  cool. Knead  into  a  dough  and  with  lightly  oiled  hands, 
roll  into  12  small  balls. Steam  as  in  South  Indian 
Steamed  Rice  Balls,  page  218. Cool  and  serve  with 
dhal  and  vegetables. 21V 
^®Jr 
BREAKFAST    GRAINS 
Cream  of  Wheat  Porridge Soft  Breakfast  Rice 
v,  VP,  P,  PV,  PK 
Serves  1 
'A  c  water 
'/2  c  certified  raw  cow's  milk 
XU  c  cream  of  wheat 
2  tbs  raisins 
xh  tsp  ghee 
xh  tsp  unrefined  brown  sugar 
In  a  small  saucepan,  bring  water  and  milk  to  boil. Add 
cream  of  wheat,  raisins,  ghee,  and  brown  sugar  and 
stir. Simmer  uncovered  over  low  heat  for  10  minutes. Serve  hot. ALL  TYPES 
Serves  2 
3  c  water 
Kh  c  short-grain  brown  rice 
72  tsp  ghee 
lA  tsp  sea  salt 
Gomasio 
In  a  medium  saucepan,  bring  water  to  boil. Add  rice, 
ghee,  and  salt. Cover  and  allow  to  simmer  over  me- 
dium-low heat  for  1 V2  hours. Serve  warm  with 
gomasio. 220 
jmtr 
BREAKFAST   GRAINS 
Eggless  French  Toast Millet  Croquettes 
v,  VP,  VK,  P,  PV,  PK 
Serves  2 
4  slices  of  fresh  whole  wheat  bread 
Batter: 
1  tsp  kudzu  (or  arrowroot) 
'A  c  cold  water 
'A  c  soy,  almond,  or  cow's  milk 
'A  tsp  turmeric 
2  tbs  maple  syrup  or  unrefined  brown  sugar 
'A  tsp  cinnamon 
1  tsp  rose  water 
'A  tsp  rock  salt 
PK:  use  soy  milk. Dilute  kudzu  in  'A  cup  of  cold  water  and  set  aside. Mix  remaining  ingredients  together  in  a  saucepan 
and  bring  to  boil  over  medium  heat;  add  kudzu. When 
batter  begins  to  gel,  remove  from  heat. Toast  bread  in  well-seasoned  cast-iron  skillet  over 
low  heat. Pour  batter  over  toast  and  continue  to  cook 
over  medium  heat  about  3  minutes  on  each  side. Serve  warm. Couscous  and  Carrots 
v,  VP,  P,  PV,  PK 
Serves  2 
2'/2  c  water 
1  c  couscous 
'A  c  finely  diced  carrots 
Garnish: 
Fresh  cilantro  or  roasted  cumin  seeds 
Bring  water  to  boil;  add  couscous  and  carrots. Cover 
and  simmer  over  medium  heat  for  5  to  8  minutes. Garnish  with  fresh  cilantro  or  roasted  cumin  seeds. Serve  warn. &  V/v K,  KV,  KP 
Serves  2 
'A  tsp  sunflower  oil 
'A  c  diced  carrots 
'A  c  diced  onions 
lh  c  millet,  cooked  (see  page  170) 
Pinch  of  salt 
Pinch  of  coarse  black  pepper 
Heat  oil  in  a  preheated  skillet  and  saute  carrots  and 
onions  over  medium  heat  for  3  minutes. Add  millet, 
salt,  and  pepper. Stir  together  and  allow  to  cool. Dampen 
hands  and  shape  mixture  into  6  palm-sized  patties. Clean  skillet  and  dry-roast  patties  over  low  heat  to 
desired  crispness. Soft  Millet  and  Carrots 
P,  PK,  K,  KV,  KP 
Serves  2 
1  c  millet 
4  c  water 
'A  c  diced  carrots 
'A  tsp  sea  salt 
Wash  millet  until  water  runs  dear;  drain. Parch  over 
medium  heat  until  dry  in  a  large  >.ast  iron  skillet 
Bring  water  to  boil  in  a  saucepan. Add  millet,  ^.u  rots, 
and  salt. Cover  and  simmei  over  medium  heat  foi  10 
minutes. Add  water  to  soften  further,  it  necessar) 
Serve  hot. 221 
«. UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Roasted  Breakfast  Grain White  Basmati  and  Millet 
S\JN| 
B 
P,  PK,  K.  KV,  KP 
Serves  2 
Add  water  to  moisten  any  leftover  grain. Knead  into 
a  bulky  dough. Heat  skillet. Using  a  rolling  pin,  roll 
out  the  grain  dough  on  a  clean  surface  and  parch  in 
skillet  over  medium-low  heat  for  15  minutes  until 
crisp. Serve  with  dry  or  wet  chutneys. Crisp  Cooked  Millet ALL  TYPES 
Serves  2 
'A  c  white  basmati  rice 'A  c  millet 
3  c  water 
6  curry  leaves,  preferably  fresh 
Pinch  of  sea  salt 
Wash  grains  until  water  runs  clear. Bring  water  to  boil 
in  a  saucepan;  add  grains,  curry  leaves,  and  salt. Cover 
and  simmer  for  20  minutes,  until  grains  swell. Re- 
move from  heat  and  serve. K,  KV,  KP 
Serves  4 
2  c  soft  cooked  millet  (see  page  170) 
lA  c  minced  onions 
'A  tsp  sea  salt 
Mix  all  ingredients  together. Heat  a  flat  cast-iron  skil- 
let or  a  thin  chapati  skillet. Spread  a  72"  layer  of  millet 
mixture  onto  skillet. Allow  to  parch  over  low  heat  for 
about  35  minutes. Remove  from  skillet  and  serve  warm 
with  chutney  and  vegetables. Cooked  Wheat  Berries 
v,  VP,  P,  PV,  PK 
Serves  2 
6  c  water 
1  c  wheat  berries 
'A  tsp  salt 
In  a  medium  saucepan,  bring  water  to  boil. Add  wheat 
berries  and  salt. Cover  and  simmer  over  medium-low 
heat  for  3  hours. Drain  and  serve  warm. Coconut  Oatmeal  Porridge 
v,  VP,  P,  PV,  PK 
Serves  2 
'A  c  shredded  coconut  (fresh  or  dried) 
1  c  soy  milk 
1  c  water 
'A  c  rolled  oats 
Pinch  of  cinnamon 
Pinch  of  rock  salt 
Maple  syrup  to  taste  (optional) 
Roast  coconut  in  a  skillet  over  medium  heat  until 
edges  brown. In  a  saucepan,  bring  milk  and  water  to 
boil;  add  oats  and  roasted  coconut. Simmer  for  5 
minutes;  add  cinnamon  and  salt. Sweeten  with  maple 
syrup,  if  desired. 222 
^ 
UNIVERSAL 
VEGETABLE    DISHES 
Spinach  Masala Spicy  Home  Fries 
?^»*^fs 
V,  VK,  K,  KV 
Serves  2 
1  large  bunch  spinach 
2  tsp  sunflower  oil 
1  tbs  split  urad  dhal,  without  skins 
72  tsp  minced  ginger 
1  minced  fresh  red  chili  pepper 
Pinch  of  turmeric 
Pinch  of  asafoetida 
Pinch  of  sea  salt 
Clean  spinach  thoroughly  and  cut  into  small  pieces. In  a  large  skillet,  heat  oil  and  brown  urad  dhal, 
ginger,  and  chili  pepper. Stir  in  turmeric,  asafoetida, 
and  salt  and  lightly  roast  for  a  few  minutes. Add 
spinach  and  a  few  drops  of  water. Cover  and  simmer 
over  low  heat  for  5  minutes. Serve  with  appropriate 
grain. V,  VP,  P,  PV,  PK 
Serves  2 
2  large  sweet  potatoes 
1  tbs  sunflower  oil 
1  tbs  ghee 
'A  c  diced  onion 
{h  tsp  fine  black  pepper 
{/i  tsp  sea  salt 
V  types:  add  '/:  teaspoon  of  mimed  fresh  green  chili 
pepper. Scrub  potatoes  and  cut  into  '/ "  cubes. Heat  the  oil 
and  ghee  in  a  cast  -iron  .skillet. Add  potatoes,  onion, 
black  pepper,  and  salt  (V  types  add  chili  peppei  here). Cover  and  fry  over  medium  heat  for  15  minutes. Stu 
occasionally  to  prevenl  sticking. 223 
« 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Dill  and  Parsley  Potatoes 
V,  VK,  K.  KV 
Serves  4 
4  medium  white  potatoes 
1  tsp  sunflower  oil 
2  tsp  cumin  seeds 
1  minced  green  chili  pepper 
'A  c  diced  onion 
'A  tsp  cayenne 
72  c  water 
1  tbs  minced  fresh  dill 
3  tbs  minced  fresh  parsley 
Scrub  potatoes  and  cut  into  1"  pieces. In  a  large  skillet,  heat  oil  and  brown  the  cumin 
seeds,  chili  peppers,  and  onion  for  4  minutes. Add 
cayenne  and  potatoes. Stir,  cover,  and  simmer  for  a 
few  minutes. Add  water,  lower  heat,  and  simmer  10 
minutes  more. Add  a  few  drops  of  water  and  stir 
occasionally  to  loosen  potatoes  from  pan. Cook  for 
30  minutes. Sprinkle  with  fresh  parsley  and  dill. Spinach  and  Tofu  Curry 
ALL  TYPES 
Serves  2 
Pinch  of  salt 
'A  tsp  fine  black  pepper 
V2  tsp  coriander  powder 
'/2  lb  firm  tofu,  cubed 
1  tsp  ghee 
1  large  bunch  spinach 
xli  c  water 
'A  tsp  turmeric 
'/4  cup  minced  fresh  cilantro 
2  tbs  garam  masala 
P  and  K  types:  use  1  cup  of  green  peas  instead  of 
spinach. Put  salt,  black  pepper,  and  coriander  in  a  small  paper 
bag;  add  cubed  tofu  and  shake. In  a  large  skillet,  heat 
ghee  and  seasoned  tofu  mixture;  pan  fry,  turning  tofu 
to  cook  on  each  side. Wash  spinach  thoroughly  and  cut  into  small  pieces. Add  to  tofu  along  with  water  and  turmeric. Cover 
and  simmer  over  medium  heat  for  10  minutes. Add 
fresh  cilantro  and  garam  masala  and  stir. Cover  and 
simmer  for  additional  10  minutes  over  very  low  heat. Serve  with  appropriate  dhal  and  grain. Eggplant  and  Potato  Curry 
K,  KV,  KP 
Serves  2 
2  medium  white  potatoes 
1  medium  eggplant 
2  tsp  sunflower  oil 
1  tsp  cumin  seeds 
72  tsp  dried  fenugreek  leaves 
2  minced  green  chili  peppers 
1  minced  garlic  clove 
74  c  diced  onion 
72  tsp  cayenne 
1  tbs  curry  powder 
74  tsp  lemon  juice 
3  organic  dried  tomatoes,  sliced 
1  c  water 
Scrub  potatoes  and  eggplant  and  cut  into  7:"  cubes. In  a  large  skillet,  heat  oil  and  roast  cumin  seeds 
and  fenugreek  for  a  few  minutes. Add  chili  peppers, 
garlic,  and  onion,  and  saute  for  3  minutes. Add  cay- 
enne, curry,  and  lemon  juice. Add  potatoes,  eggplant, 
and  tomatoes  and  stir  until  well  coated  with  spices. Add  72  cup  water. Cover  and  simmer  for  15  minutes. Add  remaining  water  and  cook  over  medium-low  heat 
for  25  minutes. Serve  over  millet. 224 
^Cr 
UNIVERSAL    VEGETABLE    DISHES 
Dried  Masala  Okra 
ALL  TYPES 
Serves  2 
1  lb  okra  pods 
1  tbs  sunflower  oil 
'A  c  diced  onion 
'A  tsp  black  mustard  seeds 
'A  tsp  turmeric 
'A  tsp  garam  masala 
Pinch  of  sea  salt 
'A  c  water 
Garnish: 
1  tbs  minced  fresh  cilantro 
P  types:  omit  black  mustard  seeds. K  types:  use  {h  teaspoon  oil. Wash  okra  pods,  cut  off  ends,  and  slice  into  thin 
rounds. In  a  large  skillet,  heat  oil  and  saute  onion  and 
mustard  seeds  for  a  few  minutes. Add  turmeric,  garam 
masala,  and  salt  and  lightly  brown. Add  okra  and  'A 
cup  of  water. Cover  and  simmer  over  low  heat  for  2  to 
5  minutes. Uncover  and  continue  to  cook  over  very 
low  heat  for  15  minutes;  stir  occasionally. Cook  until 
okra  pods  are  crisp  but  not  burned. Garnish  with 
cilantro  and  serve  with  appropriate  dhal  and  grain. Cauliflower  and  Potato  Souffle 
fe»*ifr 
P,  PV,  PK,  K,  KV,  KP 
Serves  2 
3  large  white  potatoes 
2'A  c  water 
1  head  of  cauliflower 
1  tbs  coarse  black  pepper 
1  tbs  ghee 
Pinch  of  salt 
K  type:  use  only  1  teaspoon  ghee. Scrub  potatoes  and  cut  into  large  chunks;  boil  in 
water  for  15  minutes. Cut  cauliflower  into  chunks 
and  add  to  potatoes;  boil  for  an  additional  10  min- 
utes. Preheat  oven  to  450  degrees  F.  Peel  skin  from 
potato  pieces  and  discard. Using  a  potato  masher, 
puree  potato  with  cauliflower. Saute  pepper  in  ghee  for  a  minute  and  mix  into 
souffle  with  salt. Place  souffle  in  baking  dish  and  bake 
for  7  minutes  to  brown  the  top. Serve  hot. Cauliflower  and  Potato  Masala 
W^n^f^'TOT* 
P,  PV,  PK,  K,  KV,  KP 
Serves  4 
1  medium  cauliflower 
2  medium  potatoes 
2  tsp  sunflower  oil 
1  tsp  fennel  seeds 
1  tsp  cumin  seeds 
1  tsp  coriander  seeds 
'A  tsp  coarse  black  pepper 
2  dried  red  chili  peppers 
'A  tsp  turmeric 
1  tsp  garam  masala 
'A  tsp  dried  fenugreek  leaves 
Pinch  of  sea  salt 
'A  c  water 
P  types:  omit  fenugreek  and  chili  peppers. Cut  cauliflower  into  florets  and  small  stem  pieces, 
Scrub  potatoes  and  cut  into  I"  cubes. In  a  large  skillet,  heat  oil  and  brown  seeds,  black 
pepper,  and  chili  peppers. Add  cauliflower  and  pota 
toes. Cover  and  simmer  lor  5  minutes. Stii  in  tin 
meric, garam  masala,  fenugreek, and  salt. Add  halt  ol 
the  water. Cover  and  simmei  ovei  medium  low  heat 
until  dry. Add  remaining  watei  and  tin  n  heat  to  low. Cover  and  simmer  lor  an  additional  10  minutes. Serve 
with  appropriate  grain  and  a  pressed  salad  (see  pages 270-272). 225 
^r 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Squash  and  Potato  Souffle 
ALL  TYPES,  OCCASIONALLY 
Serves  4 
1  butternut  squash 
3  white  potatoes 
2  tbs  fresh  plain  yogurt 
1  tbs  umeboshi  paste 
7<  tsp  salt 
Scrub  squash  and  potatoes. Cut  into  large  chunks  and 
boil  for  25  minutes  until  soft. Preheat  oven  to  450 
degrees  F.  Peel  squash  skin  and  peel  potato  pieces. Discard  skins  and  mix  pulp  with  clean  hands  in  a 
bowl. Add  yogurt,  umeboshi  paste,  and  salt. Place  souffle  in  baking  dish  and  bake  for  7  minutes 
to  brown  the  top. Serve  hot. Brussels  Sprouts  and 
Pepper  Rings 
P,  PK,  K,  KP 
Serves  2 
2  red  bell  peppers 
'A  c  water 
xh  tsp  rice  vinegar 
l/i  tsp  orange  juice 
Pinch  of  turmeric 
Pinch  of  salt 
2  c  small  Brussels  sprouts 
P  types:  add  a  touch  of  oil  to  marinating  mixture. Slice  peppers  into  rings  and  marinate  in  water,  rice 
vinegar,  orange  juice,  turmeric,  and  salt  for  three 
hours. Cook  Brussels  sprouts  in  boiling  water,  cov- 
ered, for  5  minutes. Serve  with  the  marinated  pepper 
rings. Karikai 
(Eggplant  and  Potatoes) 
K,  KV,  KP 
Serves  2 
1  c  cubed  C/2")  potatoes 
V2  c  boiling  water 
1  tsp  sunflower  oil 
1  tsp  black  mustard  seeds 
7s  c  toor  dhal 
3  dried  red  chili  peppers 
74  tsp  minced  ginger 
2  whole  garlic  cloves 
1  c  cubed  (72")  eggplant 
Pinch  of  sea  salt 
7:  tsp  turmeric 
2  tbs  minced  fresh  parsley 
Place  potatoes  in  boiling  water  and  cook  for  1 5  minutes. In  a  large  skillet,  heat  oil  and  add  mustard  seeds, 
toor  dhal,  and  chili  peppers,  sauteing  until  dhal  turns 
light  brown. Add  ginger  and  garlic  cloves. Saute  for  a 
few  minutes. Add  cubed  eggplant,  salt,  turmeric,  pars- 
ley, and  4  tablespoons  of  the  water. Drain  potatoes 
and  add  to  eggplant  mixture  with  remaining  water. Cover  and  simmer  over  medium  heat  for  12  minutes. Serve  with  millet. Karikai 
(Carrots  and  Plantain) 
ALL  TYPES 
Serves  2 
1  c  72"  carrot  pieces,  cut  on  a  slant 
1  c  72"  peeled  green  plantain  pieces,  cut  on  a  slant 
1  c  boiling  water 
2  tsp  sunflower  oil 
1  tsp  split  urad  dhal,  without  skins 
7s  c  toor  dhal 
7:  tsp  coriander  seeds 
226 
jmir 
UNIVERSAL   VEGETABLE    DISHES 
'A  tsp  black  mustard  seeds 
l/i  tsp  turmeric 
'A  tsp  sea  salt 
Garnish: 
2  tbs  minced  fresh  cilantro 
Add  prepared  carrots  and  plantain  to  boiling  water 
and  cook  for  8  minutes. Drain,  reserving  cooking 
water. In  a  large  skillet,  heat  the  oil  and  lightly  roast  the 
dhals  for  a  few  minutes  until  evenly  browned. Add 
the  seeds. When  mustard  seeds  begin  to  pop,  add  the 
drained  carrots  and  plantains. Sprinkle  with  turmeric 
and  salt. Cover  and  simmer  for  3  minutes. Add  one 
quarter  of  the  vegetable  water. Cover  and  simmer 
over  medium  heat  for  7  minutes,  until  dhals  are  well 
cooked. Garnish  with  cilantro  and  serve  with  appro- 
priate grain. Karikai 
(Squash  Curry) 
Karikai  is  a  thick  stew-like  curry. V,  VP,  P,  PV, 
Serves  2 
2  c  peeled,  cubed  C/2")  butternut  squash 
'A  tsp  sea  salt 
'A  tsp  turmeric 
1  c  boiling  water 
2  tbs  ghee 
1  tsp  split  urad  dhal,  without  skins 
2  dried  red  chili  peppers 
'A  tsp  black  mustard  seeds 
'A  c  freshly  grated  coconut 
P  types:  omit  chili  peppers  and  reduce  ghee  to  I 
tablespoon. Add  squash  cubes,  salt,  and  turmeric  to  boiling  water. Cover  and  simmer  for  10  minutes. Drain  squash  wa- 
ter and  use  in  soup  or  salad  dressing. In  a  large  skillet,  heat  ghee  and  lightly  roast  urad dhal,  chili  peppers,  and  mustard  seeds  until  seeds 
begin  to  pop. Add  coconut  and  saute  for  a  few  min- 
utes. Add  squash  to  sauteed  spices  and  allow  to  sim- 
mer for  2  minutes. Remove  from  heat. Serve  with 
appropriate  grain  and  toor  dhal. Karikai 
(Daikon  and  Sweet  Potatoes) 
W\&\ 
V,  VP,  VK 
Serves  2 
1  c  cubed  C/2")  sweet  potatoes 
1  c  boiling  water 
1  c  cubed  C/2")  daikon 2  tbs  ghee 
1  tsp  black  mustard  seeds 
V2  tsp  coriander  seeds 
3  dried  red  chili  peppers 
1  tsp  split  urad  dhal 
'A  c  freshly  grated  coconut 
'A  tsp  turmeric 
'A  tsp  sea  salt 
Pinch  of  asafoetida 
Place  potatoes  in  boiling  water  and  cook  for  7  minutes. Add  daikon  and  continue  cooking  for  another  5  min- 
utes. Drain  water  and  use  in  soup  or  salad  dressing. In  a  large  skillet,  heat  ghee  and  lightly  roast  mus 
tard  and  coriander  seeds,  chili  peppers,  and  dhal  until 
dhal  turns  light  brown. Add  coconut  and  saute  fol  .1 
few  minutes. Add  drained  daikon  and  sweet  potatoes 
to  sauteed  spices. Sprinkle  with  turmeric,  salt,  and 
asafoetida. Mix,  cover,  and  simmer  for  3  minutes. Serve  with  appropriate  grain  and  toor  dhal. 227 
^mv 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Rutabaga  Stew  with  Dumplings 
V,  VP,  VK,  P,  PV,  PK 
Serves  2 
Dumpling  Batter: 
7*  c  cornmeal 
'A  c  whole  wheat  flour 
'A  c  soy  milk 
Pinch  of  salt 
Water,  as  needed 
Mix  ingredients  together. Add  enough  water  to  make 
a  pancake-like  batter. Cover  bowl  with  thin  damp 
cotton  cloth;  let  sit  for  30  minutes. Stew: 
1  tbs  avocado  oil 
1  c  onion  chunks 
8  black  olives,  pitted  and  halved 
8  okra  pods,  halved  lengthwise 
'A  tsp  salt 
'A  tsp  cumin  powder 
'A  tsp  ginger  powder 
'A  tsp  coriander  powder 
Dash  of  asafoetida 
72  rutabaga,  cut  in  1"  chunks 4  c  water 
8  thinly  sliced  collard  leaves 
'A  c  water 
V  types:  add  a  touch  of  rice  vinegar  to  the  collards,  if 
desired. In  a  large  skillet,  heat  oil  and  saute  onion,  black  ol- 
ives, okra  pods,  salt,  and  spices  for  3  minutes. Set 
aside. In  a  large  pot,  boil  rutabaga  in  4  cups  of  water 
for  25  minutes. Add  dumpling  batter,  one  tablespoon- 
ful  at  a  time,  to  the  boiling  water;  cover  and  allow  to 
simmer  over  medium  heat  for  5  minutes. Add  sauteed 
vegetable  mixture  and  continue  to  simmer  over  low 
heat  until  okra  pods  are  tender. In  a  separate  pot,  boil  collards  in  a  half  cup  of  water 
for  a  few  minutes  until  tender  (do  not  overcook). Pour 
collard  water  into  stew. Serve  stew  over  appropriate 
grain  and  garnish  with  the  cooked  collards. Shepherd's  Pie (PC) 
V,  VP,  P,  PV 
KV,  KP  OCCASIONALLY 
Serves  8 
1  c  wheat  berries 
4  large  white  potatoes 
4  sweet  potatoes 
2  broccoli  stalks  with  florets 
2  tsp  sunflower  oil 
'A  c  minced  onion 
'A  c  grated  carrots 
1  whole  red  bell  pepper  (cut  in  thin  lengths) 
'A  lb  minced  soft  tofu 
'A  tsp  cumin  powder 
'A  tsp  coriander  powder 
'A  tsp  curry  powder 
Pinch  of  turmeric 
'A  c  apple  cider 
'A  c  soy  milk 
2  tbs  unsalted  butter 'A  tsp  salt 
K  types:  omit  sweet  potatoes  and  butter. Place  wheat  berries  and  2'A  cups  of  water  in  a  pres- 
sure cooker. Cover  without  locking  and  bring  to  a 
boil. Lock  cover  and  bring  to  pressure. Cook  over 
medium  heat  for  45  minutes. Remove  from  heat  and 
allow  pressure  to  fall  naturally. (For  conventional 
cooking,  bring  wheat  berries  to  boil  in  47:  cups  of 
water. Cover  and  cook  over  medium  heat  for  2  hours.) Scrub  both  kinds  of  potatoes  and  cut  into  large 
chunks. Boil  for  20  minutes  until  soft. Drain,  reserv- 
ing the  water,  and  remove  skins. Cut  broccoli  florets 
and  peeled  stems  into  large  pieces  and  boil  in  potato 
water  for  5  minutes. In  a  cast-iron  skillet,  heat  oil  and  saute  onion, 
carrots,  bell  pepper,  and  tofu. Add  salt  and  spices; 
cover  and  simmer  over  low  heat  for  5  minutes. Pre- 
heat oven  to  400  degrees  F. 
In  a  large  mixing  bowl,  combine  the  cooked  wheat 
berries,  broccoli,  and  sauteed  mixture. Add  cider. Mix 
228 
jmt. UNIVERSAL    VEGETABLE    DISHES 
thoroughly  with  clean  hands. Place  in  eight  individual 
baking  bowls. Add  soy  milk,  butter,  and  salt  to  pota- 
toes, and  mash  with  a  potato  masher  until  creamy. Top  the  bowls  with  a  layer  of  mashed  potatoes. Place 
in  preheated  oven  and  bake  for  20  minutes,  until  the 
edges  of  potatoes  are  browned. Ratatouille Spinach  "Souffle" K\4l 
^% 
3r/feti£v?>'y^jK 
ALL  TYPES 
Serves  2 
6  zucchini 
1  tsp  sunflower  oil 
lh  c  minced  onion 
xli  tsp  cayenne  pepper 
Pinch  of  salt 
'A  c  water 
Slice  zucchini  diagonally  into  74"  pieces. Heat  oil  in 
frying  pan  and  add  onion,  cayenne,  and  salt. Stir  for 
a  few  minutes  over  high  heat  and  then  add  zucchini. Add  water;  cover  and  simmer  over  low  heat  for  10 
minutes. Serve  with  appropriate  grain. ALL  TYPES 
Serves  2 
1  lb  spinach 
2  tbs  chopped  fresh  parsley 
3  tsp  olive  oil 'A  c  water 
1  tsp  fine  black  pepper 
l/z  tsp  black  mustard  seeds 
xh  tsp  red  chili  powder 
Pinch  of  salt 
3  tbs  pine  nuts 
P,  PV,  and  PK  types:  omit  red  chili  powder  and  parsley. K,  KV,  and  KP  types:  substitute  I  teaspoon  sunflower 
oil  for  olive  oil. Wash  and  chop  spinach. In  a  large  saucepan,  cook 
spinach  and  parsley  in  1  teaspoon  oil  and  water  for  5 
minutes,  covered. Drain. Puree  with  a  hand  grinder. Preheat  a  cast-iron  skillet  and  saute  spices,  salt, 
and  nuts  in  remaining  oil  for  a  few  minutes. Add 
pureed  greens  to  mixture. Serve  warm. Zucchini  Vegetable  and  Mower 
119 
jmt. UNIVERSAL    RF.CIPES    FOR    EACH    BODY   TYPE 
Fennel-Roasted  Eggplant 
P,  PV,  PK,  K,  KV,  KP 
Serves  2 
2  eggplants 
'A  c  coconut  milk 
7:  tsp  roasted  fennel  seeds 
7:  tsp  roasted  coriander  seeds 
1  tsp  chopped  parsley 
1  tsp  olive  oil 
Pinch  of  salt 
Place  grate  or  metal  bread  rack  over  a  low  flame  or  an 
open  fire. Roast  eggplants  with  skins  on. Turn  fre- 
quently to  cook  evenly. The  roasting  process  usually 
takes  about  15  minutes. Remove  eggplant  from  heat 
and  separate  pulp  from  the  charred  skins  and  stems. Allow  to  cool  and  with  clean  hands  mix  pulp  with 
coconut  milk,  roasted  seeds,  parsley,  oil,  and  salt. Serve 
warm  as  a  side  dish. Peppered  Corn  on  the  Cob 
ALL  TYPES 
Serves  3 
6  ears  corn 
2  tbs  whole  peppercorns 
3  tbs  ghee 
K  types:  use  'A  teaspoon  ghee  per  ear. Pull  husks  back  but  do  not  detach. Remove  silk  and 
pull  husks  up  again;  twist  or  tie  closed. Boil  corn  ears 
in  husks  for  10  minutes;  remove  from  water  immedi- 
ately. Grind  peppercorn  coarsely  and  heat  in  ghee  for 
2  minutes. Peel  corn  and  brush  with  peppered  ghee. Serve  hot. Vegetable  Stir-Fry 
ALL  TYPES 
Serves  6 
74  c  sunflower  oil 
72  c  chopped  onion 
74  tsp  turmeric 
72  tsp  sea  salt 
74  tsp  fine  black  pepper 
1  c  carrots,  cut  into  matchsticks 
1  c  cauliflower  florets 
2  c  fresh  spinach  leaves,  chopped 
1  small  thinly  sliced  cabbage 
1  c  mung  sprouts 
V  types:  substitute  1  cup  each  of  snow  peas  and  broccoli 
florets  for  cabbage  and  cauliflower. In  a  large  karai,  heat  the  oil  and  add  onion,  turmeric, 
salt,  and  pepper. Fry  over  medium  heat  for  2  minutes. Add  carrots  and  cauliflower  pieces  and  stir. Cover  and 
simmer  over  medium  heat  for  4  minutes. Add  the  spinach,  cabbage,  and  mung  sprouts. Lower 
heat  slightly. Cover  and  cook  for  an  additional  3  min- 
utes. Remove  karai  from  heat  and  serve  with  mild 
tamari  sauce. 230 
m 
UNIVERSAL   VEGETABLE    DISHES 
Carrot  and  Burdock  Kimpira 
Kimpira  refers  to  a  Japanese  method  of  sauteing 
matchstick-size  root  vegetables  in  oil. ALL  TYPES 
Serves  2 
3  carrots 
2  burdock  roots 
1  tsp  light  sesame  oil 
3  tbs  water 
1  tsp  mirin 
Pinch  of  salt 
P  and  K  types:  substitute  lh  teaspoon  walnut  oil  and 
almond  oil,  respectively,  for  sesame  oil. Scrub  carrots  and  burdock  roots;  cut  into  matchsticks. Heat  oil  in  stainless-steel  pan  and  saute  vegetables 
over  medium  heat  until  cooked  but  still  crisp. Add 
water  and  cover. Simmer  over  low  heat  a  few  minutes. Add  mirin  and  salt;  continue  to  simmer  for  another 
5  minutes. For  other  vegetable  combinations  (see  below),  cut 
root  vegetables  into  matchsticks,  and  cut  all  other 
vegetables  into  long  slivers. Leave  corn  kernels  whole. Other  vegetable  combinations: 
P,  PK,  K,  KP:  winter  squash/rutabagas 
All  types:  winter  squash/daikon;  green  beans/fresh 
corn;  snow  peas/fresh  bamboo  shoots Steamed  Broccoli,  Cauliflower, 
and  Carrots 
ALL  TYPES 
Serves  2 
1  bunch  broccoli 
1  head  cauliflower 
3  carrots 
Wash  broccoli  and  cut  into  long,  thin  spears. Wash 
cauliflower  and  cut  into  florets. Scrub  carrots  and 
quarter  into  4"  strips. Place  with  small  amount  of 
water  in  a  steamer  and  steam  for  10  minutes. Arrange 
on  plate,  alternating  the  broccoli  and  carrot  strips. Place  cauliflower  pieces  across  the  top. Serve  with  an 
appropriate  sauce  (see  pages  276-280). Spicy  Roasted  Eggplant 
K,  KV,  KP 
Serves  2 
2  eggplants 
'A  c  minced  onion 
XU  tsp  minced  garlic 
1  tsp  sunflower  oil 
Pinch  of  salt 
Place  grate  or  metal  bread  rack  over  a  low  flame  or  an 
open  fire. Roast  eggplants  with  skins  on. Turn  fre 
quently  to  cook  evenly. The  roasting  process  usually 
takes  about  15  minutes. Remove  eggplanl  from  heat 
and  separate  pulp  from  the  charred  skins  and  stems 
Allow  to  cool  and  with  dean  hands,  mix  pulp  with 
the  raw  onion,  garlic,  oil,  and  salt. Serve  warm  as  .i 
side  dish. 231 
jmz, 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Sweet  and  Sour  Vegetables 
V,  VP,  VK 
Serves  2 
6  pearl  onions 
4  large  carrots 
'A  rutabaga 
1  daikon  radish 
'A  lb  fresh  pineapple,  peeled 
2  tsp  walnut  oil 
1  tbs  tamarind  paste 
'A  c  warm  water 
1  tbs  kudzu  (or  arrowroot) 
'A  c  warm  water 
'A  c  pineapple  juice 
1  minced  garlic  clove 
1  tsp  umeboshi  vinegar 
Pinch  of  asafoetida 
To  peel  pearl  onions,  boil  for  1  minute  then  place  in 
cold  water. Trim  ends  and  slip  off  skins. Cut  carrots, 
rutabaga,  daikon,  and  pineapple  into  xli  cubes. In  a 
large  skillet,  heat  oil  and  add  prepared  vegetables  and 
pineapple. Saute  over  medium  heat  for  5  minutes; 
cover  and  simmer  for  3  minutes. Dilute  tamarind  paste  in  'A  cup  warm  water. Di- 
lute kudzu  in  'A  cup  cold  water. Add  diluted  tama- 
rind, pineapple  juice,  garlic,  vinegar,  and  asafoetida 
to  vegetables. Cover  and  simmer  over  low  heat  for  20 
minutes  until  vegetables  are  tender. Stir  in  diluted 
kudzu. Serve  hot  over  appropriate  grain. Steamed  Snow  Peas 
and  Acorn  Squash v\V, 
ALL  TYPES 
Serves  2 
1  acorn  squash 
1  handful  snow  peas 
V  and  P  types:  garnish  with  black  olive  halves  and 
olive  oil. K  types:  garnish  with  half  a  red  bell  pepper  marinated 
in  lh  teaspoon  of  rice  vinegar  for  15  minutes. Scrub  squash  and  cut  into  thin  lengths  along  inden- 
tations. Steam  for  20  minutes  until  firm  but  tender. Add  snow  peas  to  steamer  during  the  last  3  minutes. Yellow  Squash 
and  Baby  Onions 
Ng?V'-t ALL  TYPES 
Serves  2 
6  peeled  pearl  onions 
3  yellow  crookneck  squash 
1  tbs  sunflower  oil 
Pinch  of  sea  salt 
Pinch  of  turmeric 
3  tbs  water 
V,  VP,  and  VK  types:  substitute  1  tablespoon  sesame 
oil  instead  of  sunflower  oil;  add  1  tablespoon  light 
mugi  miso  (diluted  in  3  tablespoons  water)  during 
the  last  3  minutes  of  cooking. To  peel  pearl  onions,  boil  for  1  minute  then  place  in 
cold  water. Trim  ends  and  slip  off  skins. Cut  squash 
on  a  slant  into  'A"  pieces. In  a  preheated  skillet,  saute 
pearl  onions  in  oil  over  medium  heat  for  3  minutes. Add  squash,  salt,  turmeric,  and  water. Cover  and  sim- 
mer for  another  10  minutes. 232 
jmtr 
UNIVERSAL   VEGETABLE    DISHES 
Snow  Peas  and  Onions 
P,  PV,  PK,  K,  KV,  KP 
Serves  2 
xh  lb  fresh  snow  peas 
'At  c  sliced  onion 
1  tsp  sunflower  oil 
2  tbs  water 
xh  tsp  tamari 
Clean  snow  peas  and  cut  into  thin  pieces. Saute  to- 
gether with  onion  in  oil  over  low  heat  for  5  minutes. Add  water  and  cover  with  a  tight- fitting  lid. Remove 
from  heat  and  stir  in  tamari. Serve  warm. Broccoli  and  Sunflower  Seeds 
P,  PV,  PK,  K,  KV,  KP 
Serves  2 
2  broccoli  stalks  with  florets 
'A  c  broccoli  cooking  water 
'At  c  roasted  sunflower  seeds 
Pinch  of  salt 
1  tbs  mirin 
Pinch  of  turmeric 
Cut  broccoli  florets  and  peeled  stems  into  small  pieces. Boil  for  4  minutes. Wash  sunflower  seeds  and  dry- 
roast  in  a  cast-iron  skillet  over  low  heat  until  dry  and 
golden. Add  7i  cup  broccoli  cooking  water,  salt,  mirin, 
and  broccoli  to  roasted  sunflower  seeds. Sprinkle  tur- 
meric over  broccoli  and  seeds  mixture. Rolled  Stuffed  Collards 
(Rye  Bread  Crumbs) 
p,  PV,  PK 
Serves  2 
7s  c  minced  onion 
3  tbs  minced  fresh  parsley 
Pinch  of  asafoetida 
1  tsp  olive  oil 
3  tbs  finely  chopped  walnuts 
V2  c  stale,  unyeasted  rye  bread  crumbs 
4  small  collard  leaves 
Preheat  oven  to  350  degrees  F.  Saute  onion,  parsley, 
and  asafoetida  in  oil  over  medium  heat  for  a  few 
minutes. In  another  pan,  toast  walnuts  and  bread 
crumbs  for  3  minutes  until  crisp  and  add  to  mixture. Steam  the  collard  leaves  for  2  minutes. Spread  ]/a  cup 
stuffing  lengthwise  along  the  center  grain  of  each  leaf. Then  roll  the  leaves  (like  a  sushi  roll)  to  contain  the filling. 2?,?, 
jmtr 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Stuffed  Artichokes 
(Wheat  Bread  Crumbs) Mustard  Greens  and  Asparagus 
with  Hollandaise  Sauce 
P.  PV. PK 
Serves  2 
'A  c  minced  onion 
2  tbs  minced  fresh  parsley 
2  tbs  minced  fresh  cilantro 
1  tsp  coriander  powder 
yh  tbs  olive  oil 
V2  c  stale,  whole  wheat  bread  crumbs 
3  tbs  finely  chopped  walnuts 
1  tbs  water 
4  artichokes,  stems  removed 
Preheat  oven  to  350  degrees  F.  Saute  onion,  parsley, 
cilantro,  and  coriander  powder  in  oil  over  medium 
heat  for  a  few  minutes. In  a  frying  pan,  toast  walnuts 
and  bread  crumbs  for  a  few  minutes  until  crisp. Add, 
along  with  a  tablespoon  of  water  to  spice  mixture  and 
stir. Lightly  grease  baking  pan  with  oil. Steam  arti- 
chokes for  15  minutes;  pry  the  petals  open  to  create  a 
cavity. Fill  each  artichoke  with  3  tablespoons  of  stuff- 
ing; pack  firmly. Arrange  in  pan  and  bake  for  15 
minutes. Landcress  and  Chestnuts 
ALL  TYPES 
Serves  2 
lh  lb  landcress 
8  peeled  water  chestnuts 
1  tsp  sunflower  oil 
V2  tsp  mirin 
Wash  landcress  and  boil  for  3  minutes. Set  aside. In 
water  to  cover,  boil  and  mince  the  water  chestnuts. In 
a  skillet,  saute  chestnuts  in  hot  oil  with  mirin  over 
medium  heat  for  3  minutes. Remove  landcress  from 
water  and  add  to  chestnut  mixture. Serve  hot. ALL  TYPES 
Serves  6 
3  dozen  asparagus  spears 
1 2  large,  whole  mustard  green  leaves,  stems  removed 
Garnish: 
12  red  radishes 
Make  Hollandaise  Sauce  (see  page  279). Wash  and  trim  vegetables. Boil  asparagus  for  5 
minutes. Using  asparagus  water,  steam  mustard  greens 
for  3  minutes. Place  3  asparagus  spears  in  the  center 
of  each  mustard  leaf. Drizzle  XU  cup  of  Hollandaise 
sauce  onto  the  asparagus,  zigzagging  along  the  center 
spear. Place  one  radish  at  the  base  of  each  leaf  to 
garnish. Broccoli  Rabe  with  Lemon 
ALL  TYPES 
Serves  2 
1  bunch  broccoli  rabe 
V2  c  water 
xli  tbs  lemon  juice 
Wash  broccoli  rabe  and  trim  V:"  from  stems;  cut 
lengthwise  into  long  spears. Boil  in  water  for  3  min- 
utes. Drain  and  add  lemon  juice  and  serve. 234 
^mt, 
UNIVERSAL    VEGETABLE    DISHES 
Sauteed  Asparagus Watercress  with  Sesame  Seeds 
ALL  TYPES 
Serves  2 
1  lb  fresh  asparagus 
'A  tsp  coarse  black  pepper 
1  tsp  ghee 
Trim  V2"  from  ends  of  asparagus  stalks  and  boil  as- 
paragus until  cooked  but  firm. In  a  medium-sized 
frying  pan,  saute  black  pepper  in  ghee  for  2  minutes; 
add  asparagus. Serve  hot. ALL  TYPES 
Serves  2 
1  bunch  watercress 
2  tbs  black  sesame  seeds 
V2  tsp  walnut  oil 
1  tsp  mirin 
P,  PV,  and  PK:  use  2  tablespoons  sunflower  seeds 
instead  of  sesame  seeds. K,  KV,  and  KP:  use  xh  teaspoon  almond  oil  and  2 
tablespoons  sunflower  seeds. Wash  watercress  and  trim  off  l/i"  from  stems;  boil  for 
1  minute  and  strain. In  a  cast-iron  skillet,  saute  seeds 
in  oil  for  1  minute. Add  mirin. Add  watercress  to  seed 
mixture. Stir  for  a  few  minutes  and  serve. Sweet  and  Sour  Landcress 
Asparagus i V,  VP,  VK 
Serves  2 
xh  lb  landcress 
2  tbs  sesame  seeds 
xh  tsp  walnut  oil 
'/2  tsp  tamarind  paste 
2  tbs  water 
1  tsp  mirin 
P,  PV,  and  PK:  use  2  tablespoons  sunflower  seals 
instead  of  sesame  seeds, 
K,  KV,  and  KP:  use  '/.»  teaspoon  almond  oil  and  2 
tablespoons  sutt flower  seeds. Wash  landcress  and  boil  for  3  minutes. In  a  casl 
iron  skillet,  roast  seeds  in  oil  ovei  medium  heat  foi 
5  minutes. Dilute  tamarind  paste  m  2  tablespoons 
of  water  and  add  mirin. Add  tamai  ind  mixture  n> 
seeds. Remove  greens  from  watei  and  brush  with 
tamarind  mixture  with  .1  small  natural  bristle  brush. Serve  hot. 2  35 
jmt. UNIVERSAL    RECIPES    FOR    EACH    BODY    TYPE 
Green  Beans  and  Almonds  with 
Oil  and  Vinegar  Dressing 
V,  VP,  VK 
Serves  2 
1  oz  blanched  almonds 
V2  lb  green  beans 
Blanch  almonds  by  soaking  in  cold  water  for  8  hours. (If  time  does  not  permit,  you  may  use  the  fast  method: 
place  almonds  in  boiling  water  for  1  minute.) Trim 
ends  of  beans  and  leave  whole. Boil  beans  for  5  min- 
utes. Peel  blanched  almonds  and  sliver. Drain  beans 
and  toss  with  nuts. Oil  and  Vinegar  Dressing: 
xli  minced  garlic  clove 
5  tbs  olive  oil 
1  tbs  black  mustard  seeds 
'/2  tbs  rice  vinegar 
In  a  small  frying  pan,  lightly  saute  the  garlic  in  1 
tablespoon  of  oil;  add  mustard  seeds  and  roast  until 
they  pop. Stir  in  rice  vinegar  and  pour  over  the  beans 
and  almonds. Zucchini  and  Cucumber  with  Oil 
and  Vinegar  Dressing Glazed  Carrots 
t»?M* V,  VP,  VK 
Serves  2 
1  large  cucumber 
1  large  zucchini 
Oil  and  Vinegar  Dressing 
Peel  cucumber  and  zucchini  and  cut  each  in  half; 
remove  seeds  with  an  apple  corer. Slice  into  "A"  half- 
rounds. Blanch  cucumber  pieces  in  hot  water  for  30 
seconds. Lightly  boil  zucchini  pieces  for  4  minutes. Combine  and  serve  warm  topped  with  oil  and  vin- 
egar dressing  (see  preceding  recipe). 1 ALL  TYPES  (K  OCCASIONALLY) 
Serves  2 
1  lb  baby  carrots,  whole 
1  tbs  sunflower  oil 
2  tbs  rice  syrup 
Pinch  of  turmeric 
Pinch  of  salt 
'/4  c  carrot  cooking  water 
Boil  carrots  until  cooked  but  firm. Remove  carrots 
and  reserve  cooking  water. In  a  medium-sized  frying 
pan,  heat  oil  and  saute  carrots  for  30  seconds. Dilute 
rice  syrup,  turmeric,  and  salt  in  'A  cup  carrot  cooking 
water;  add  to  carrots. Heat  and  serve. Escarole  and  Garlic 
V,  VK,  K,  KV,  KP 
Serves  2 
V2  lb  escarole 
1  c  boiling  water 
lh  tbs  olive  oil 
1  minced  garlic  clove 
Pinch  of  sea  salt 
Wash  escarole  and  cut  into  small  pieces. Add  to  boil- 
ing water  for  3  minutes. In  a  small  skillet,  heat  oil  and 
saute  garlic  until  golden  brown. Drain  escarole  and 
add,  along  with  salt,  to  cooked  garlic. Serve  hot. 236 
smt, 
UNIVERSAL    VEGETABLE    DISHES 
Corn  Balls  and  Red  Peppers •> Hoi 
K,  KV,  KP 
Serves  2  (Makes  12  balls) 
4  ears  corn,  husked 
'A  c  toasted  cornmeal 
2  c  boiling  water 
'A  tsp  turmeric 
V4  tsp  coarse  black  pepper 
Pinch  of  salt 
1  red  bell  pepper 
3  tbs  sunflower  oil 
Using  a  hand  grater,  grate  kernels  from  each  ear  of  corn 
and  mix  into  toasted  cornmeal. Place  the  stripped  cobs 
in  boiling  water  for  15  minutes. Add  'A  cup  of  resulting 
corn  water  to  corn  mixture. Add  spices  and  salt. Cut  red  pepper  into  thin  strips. Add  1  tablespoon 
oil  to  a  preheated  pan  and  saute  peppers  for  3  min- 
utes; remove  from  pan. Roll  the  corn  mixture  be- 
tween your  palms  to  form  small  balls  1"  in  diameter. Lightly  pan-fry  in  remaining  oil  over  low  heat  in  a 
covered  skillet  for  5  minutes;  remove  from  skillet. Garnish  with  cooked  peppers. Serve  hot. Creamed  Squash 
v,  VP,  vk,  p,  PV,  PK 
Serves  2 
1  medium  buttercup  squash 
3  c  boiling  water 
'A  c  toasted  soy  flour 
1  tbs  minced  fresh  cilantro 
'A  tbs  minced  fresh  basil 
'A  tsp  cardamom  powder 
'A  tsp  coarse  black  pepper 
1  tbs  ghee 
Garnish: 
3  sprigs  fresh  mint Wash,  cut  in  half  lengthwise,  and  core  squash. Add  to 
boiling  water  for  18  minutes;  reserve  'A  cup  of  cook- 
ing water. Preheat  oven  to  500  degrees  F. 
Remove  skin  from  squash. Using  a  fork,  mash 
squash  and  toasted  flour. Saute  herbs  and  spices  in 
ghee  over  medium  heat  for  30  seconds. Stir  into  squash 
mixture. Add  reserved  cooking  water,  stir,  and  place 
into  a  baking  dish. Bake  uncovered  for  5  minutes. Garnish  with  whole  sprigs  of  mint. Okra  and  Onions 
V,  VP,  VK,  K,  KV,  KP 
Serves  2 
12  okra  pods 
'A  tbs  sunflower  oil 
1  tsp  black  mustard  seeds 
'A  tsp  fenugreek  powder 
1  large  white  onion,  sliced  lengthwise 
1  tsp  chili  powder 'A  c  water 
V"  types:  addlh  teaspoon  sea  salt. Cut  off  hard  ends  from  okra  pods. Cut  diagonally 
into  74"  slices. Heat  oil  in  a  medium  skillet  and  saute 
mustard  seeds,  fenugreek,  onion,  and  chili  powder 
for  3  minutes. Add  okra  and  water. Cover  and  simmei 
over  low  heat  for  20  minutes. Serve  hot. 237 
J@f, 
L1NIVKRSAL    RECIPES    FOR    EACH    BODY   TYPE 
Sauteed  Red  Cabbage 
K,  KV,  KP 
Serves  2 
'A  head  of  red  cabbage 
1  medium  onion 
V2  tsp  sunflower  oil 
1  tbs  natural  sauerkraut 
Shred  cabbage  and  onion  and  saute  in  oil  in  a  cast- 
iron  skillet  over  medium  heat  for  a  few  minutes. Add 
sauerkraut;  cover  and  cook  for  15  minutes  over  me- 
dium-low heat. Serve  hot. Steamed  Artichokes 
s\\7i 
ALL  TYPES 
Serves  4 
4  artichokes 
1  tbs  sunflower  oil 
1  tsp  cumin  seeds 
Steam  artichokes  in  a  large  saucepan  for  about  25 
minutes  or  until  individual  leaves  can  be  easily  plucked 
from  artichoke. Heat  oil  in  small  skillet  and  saute 
cumin  seeds  until  golden  brown. Pour  seeds  over  ar- 
tichokes and  serve  hot. Creamed  Corn 
ALL  TYPES,  OCCASIONALLY 
Serves  4 
9  ears  corn,  husked 
'A  c  soy  flour 
'/2  tsp  umeboshi  paste 
'A  tsp  rock  salt 
'A  c  water 
Using  a  hand  grater,  grate  kernels  from  each  ear  of 
corn. Preheat  oven  to  350  degrees  F.  Toast  soy  flour  in 
a  cast-iron  skillet  until  golden. Combine  corn  ker- 
nels, flour,  umeboshi  paste,  salt,  and  water. Pour  corn 
mixture  into  a  baking  dish  and  bake  uncovered  for  20 
minutes. Serve  hot. Brussels  Sprouts  in 
Lemon  Sauce 
P,  PK,  K,  KP 
Serves  2 
2  c  Brussels  sprouts 
4  c  water 
1  tbs  lemon  juice 
V2  tsp  lemon  rind 
1  tbs  mirin 
'/2  tsp  coriander  powder 
'A  tsp  turmeric 'A  tsp  salt 
1  tsp  agar-agar 
Boil  Brussels  sprouts  in  water  over  medium  heat  for 
8  minutes. Reserve  'A  cup  of  cooking  water;  drain 
sprouts  and  allow  to  cool. To  reserve  cooking  water, 
add  lemon  juice  and  rind,  mirin,  coriander,  turmeric, 
and  salt. Add  agar-agar  to  spiced  water  and  stir  until 
it  thickens. Remove  mixture  from  heat  and  pour  over 
sprouts. 238 
jmt. UNIVERSAL   VEGETABLE    DISHES 
SPICED  VEGETABLES  AND 
CURRIES 
Aviyal 
From  Kerala  in  South  India,  Aviyal  is  a  thick  stew 
of  yogurt  and  vegetables. P,  PV,  V,  VP 
Serves  2 
3  carrots 
1  green  plantain 
1  lb  green  beans 
1  tsp  cumin  seeds 
'A  c  freshly  grated  coconut 
1  tsp  olive  oil 
V2  tsp  turmeric 
'A  tsp  sea  salt 
'/«  c  water 
2  tbs  water 
'A  c  fresh  plain  yogurt 
Garnish: 
1  tbs  minced  fresh  cilantro 
Wash  vegetables. Cut  carrots  into  matchsticks;  peel 
plantain  and  slice  into  2"  rounds;  cut  green  beans  into 
2"  pieces. In  a  small  cast-iron  skillet,  dry-roast  cumin 
and  coconut  until  golden. In  large  skillet,  heat  oil. Add  vegetables,  turmeric, 
and  salt  and  saute  over  medium-low  heat. Add  7r  cup 
of  water  and  simmer,  covered,  for  25  minutes. Using 
a  hand  grinder,  grind  roasted  coconut  and  cumin 
with  2  tablespoons  water  into  a  paste;  add  to  cooked 
vegetables. Stir  in  yogurt. Pour  aviyal  into  an  attrac- 
tive serving  bowl  and  garnish  with  fresh  cilantro. Spiced  Broccoli 
#w 
V,  VK,  K,  KV 
Serves  2 
'A  c  yellow  split  peas 
74  c  split  urad  dhal,  without  skins 
2  dried  red  chili  peppers 
74  c  sunflower  oil 
72  tsp  black  mustard  seeds 
Pinch  of  asafoetida 
2  stalks  broccoli  with  florets 
72  c  water 
K  types:  use  only  I  teaspoon  oil. Wash  dhals  until  the  water  runs  clear. In  a  small,  cast- 
iron  skillet  dry-roast  peas,  urad,  and  chili  peppers 
until  medium  brown. Remove  from  skillet  and  heat  1 
teaspoon  of  oil;  roast  mustard  seeds,  and  when  they 
pop,  add  asafoetida. Using  a  small  hand  grinder,  grind 
entire  mixture  to  a  paste. Warm  the  remaining  oil  and 
add  to  spice  mixture. Cut  broccoli  into  thin,  long  spears;  steam  for  5 
minutes. Add  7:  cup  water  to  the  spicy  paste  and  use 
as  a  sauce  over  broccoli.
_OceanofPDF.com_Ayurveda_A_Life_Of_Balance_The_Complete_Guide_To_Ayurvedic_Nutrition_And_Body_Types_With_Recipes_-_Maya_Tiwari.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Place  oats,  salt,  cinnamon  stick, 
stripped  cobs,  and  water  in  pressure  cooker. Cover 
without  locking  and  bring  to  a  boil. Lock  cover  and 
bring  to  pressure. Cook  over  medium  heat  50  min- 
utes. Remove  from  heat  and  allow  pressure  to  fall 
naturally. Dry-roast  caraway  seeds  in  a  small  cast-iron  pan 
until  golden. Add  seeds  and  corn  kernels  to  oats; 
remove  the  cobs  and  discard. Cover  again  without 
locking  lid  and  allow  to  simmer  for  an  additional  10 
to  15  minutes. (For  conventionsl  cooking,  add  whole 
oats  to  7  cups  boiling  water. Cover  and  cook  over 
medium  heat  for  40  minutes  to  1  hour. ) Remove 
cinnamon  pieces  and  serve  dish  warm  or  cool. K,  KV,  KP 
Serves  4 
2  c  buckwheat  groats 
3'/2  c  boiling  water 
'A  tsp  turmeric 
'A  tsp  chili  powder 
Pinch  of  sea  salt 
xh  tsp  cumin  seeds 
72  c  fresh  peas 
Wash  buckwheat  groats  and  add  to  boiling  water  along 
with  turmeric,  chili  powder,  and  salt. Cover  and  sim- 
mer over  medium  heat  for  25  minutes. Dry-roast 
cumin  seeds  in  a  small  cast-iron  skillet  for  2  minutes; 
add  roasted  seeds  and  peas  to  buckwheat. Continue 
simmering  over  low  heat  an  additional  15  minutes. Serve  hot. Cumin 
K,  KV,  KP 
Serves  4 
V2  cup  split  mung  dhal  (optional) 
2  c  hulled  millet 
3  c  boiling  water 
Pinch  of  sea  salt 
Touch  of  ghee 
1  tbs  cumin  or  caraway  seeds 
Wash  mung  and  millet  thoroughly. Dry  mast  millet 
ill  a  large  t-ast-iron  skillet  over  low  heat,  Stirring  m 
shaking  constantly  until  di  y  and  golden. Add  to  boil 
ing  water  along  with  salt   and   ghee,  and   mung   (i( 
desired). I  ovei   and  snninei   ovet   medium  low  heat 
loi  1 5  minutes. Dry  roast   seeds   in   a   small   cast  iron   pan   until 
golden. Add  to  millet  and  COOk  an  additional  10  nun 
utes.
55-60 minutes (according to the conventional cooking method)
What is the cooking time for the Buckwheat Grits recipe?
Brown basmati rice
What type of rice is recommended for the Saffron Basmati Rice recipe?
Sunflower seeds
What is the alternative to using sesame seeds in the Spiced Oatmeal Porridge recipe?
15 minutes
What is the cooking time for the Carrot and Potato Curry?
Steam the okra and on-ions together with the other ingredients for 20 minutes.
What is the recommended cooking method for the Okra and Onions?