2.w sm^ 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Cassava  Masala 
ALL  TYPES,  OCCASIONALLY 
Serves  2 
1  lb  cassavas 
2  c  water 
2  tsp  sunflower  oil 
'A  tsp  black  mustard  seeds 
'A  c  diced  onion 
2  tbs  minced  fresh  cilantro 
'A  tbs  lemon  juice 
'A  tsp  turmeric 
'A  tsp  sea  salt 
V  types:  serve  with  appropriate  dhal,  to  lend  moisture. Peel  cassavas  and  split  into  halves  lengthwise. Cut 
into  2"  half-rounds. Boil  in  water  for  20  minutes  until 
tender;  drain. In  a  large  skillet,  heat  oil  and  roast  mustard  seeds 
until  they  pop. Add  onion  and  saute  until  translucent. Mix  in  cilantro,  lemon  juice,  turmeric,  and  salt;  saute 
for  an  additional  2  minutes. Add  boiled  cassavas  and 
brown  for  5  minutes  over  low  heat. Asparagus  with  Besan 
3 ALL  TYPES 
Serves  2 
Vs  c  soy  milk 
'A  c  chickpea  flour  (besan) 
1  tsp  rasam  masala  (see  page  304) 
'A  tsp  turmeric 'A  c  water 
1  tsp  split  urad  dhal,  without  skins 
1  tsp  coriander  seeds 
12  spears  fresh  asparagus,  trimmed 
V  types:  substitute  fresh,  plain  yogurt  for  soy  milk. Combine  soy  milk,  chickpea  flour,  rasam  powder, 
turmeric,  and  water  into  a  batter. In  a  medium  cast- 
iron  skillet,  dry-roast  urad  and  coriander  seeds  until 
medium  brown. Add  batter  and  toast  over  low  heat 
for  about  10  minutes,  until  the  batter  is  baked  and 
flaky. Steam  asparagus  for  about  5  minutes  until  al 
dente. Crumble  toasted  batter  over  asparagus  and 
serve. Scarlet  Runner  Bean  and  Flower 
240 
J@fr 
UNIVERSAL   VEGETABLE    DISHES 
Vegetable  Pullau Cauliflower  with  Mustard  Seeds 
ALL  TYPES 
Serves  6 
1  tsp  sunflower  oil 
1  tbs  yellow  split  peas 
1  tsp  coriander  seeds 
1  tsp  cumin  seeds 
72  tsp  whole  peppercorns 
3  dried  crushed  curry  leaves 
6  whole  cloves 
2"  cinnamon  stick,  broken  into  small  pieces 
4  large  cardamom  pods 
Vh  tsp  sunflower  oil 
xh  c  diced  white  onions 
lli  c  diced  carrots 
lh  c  diced  celery 
xh  c  string  beans,  cut  into  1"  pieces 
'/2  c  fresh  peas 
'A  tsp  turmeric 
'A  tsp  sea  salt 
2  c  brown  basmati  rice 
4'/2  c  boiling  water 
7b  c  raisins 
V  types:  omit  fresh  peas. K  types:  substitute  millet  for  rice. In  a  medium  skillet,  heat  1  tablespoon  oil. Brown 
split  peas,  coriander  and  cumin  seeds,  peppercorns, 
and  curry  leaves. Using  a  hand  grinder,  grind  to  a  fine 
powder. In  a  small  skillet,  dry-roast  cloves,  cinnamon,  and 
cardamom. Remove  seeds  from  cardamom  pod  and 
using  a  small  hand  grinder,  grind  all  dry-roasted  spices 
into  a  coarse  mixture. Heat  172  teaspoons  oil  in  the  medium  skillet  and 
saute  onions  for  3  minutes. Add  vegetables,  turmeric, 
and  salt;  saute  for  5  minutes. Place  vegetables  in  a  medium  pot  along  with  spice 
mixtures  from  the  two  skillets. Wash  rice  and  place 
over  vegetables. Add  boiling  water  and  raisins;  cover 
and  simmer  over  low  heat  for  35  to  40  minutes  until 
grain  is  cooked  and  fluffy. F'JW/iS£&? K,  KP,  PK 
Serves  2 
72  tsp  sunflower  oil 
1  tsp  black  mustard  seeds 
2  c  cauliflower 
74  c  water 
Heat  oil  in  skillet  and  roast  mustard  seeds  until  they 
pop. Cut  the  cauliflower  florets  and  stems  into  small 
pieces  and  add  to  skillet;  brown  lightly. Add  water, 
cover,  and  simmer  for  a  few  minutes,  until  cauli- 
flower is  tender. Serve  warm. Sweet  Potato  Curry 
I  SB 
V,  VP,  VK,  P,  PV,  PK 
Serves  2 
3  sweet  potatoes 
1  tsp  sunflower  oil 
72  c  diced  onion 
1  tbs  curry  powder 
72  tsp  garam  masala 
1  tsp  cumin  seeds iU  c  water 
Pinch  of  sea  salt 
K  types:  substitute  3  white  potatoes  for  sweet,  mid  2 
green  chili  peppers,  and  reduce  oil  to  '/:  teaspoon. Scrub  potatoes  well  and  cut  into  1"  Cubes. In  a  large 
skillet,  heat  oil  and  saute  onion  and  spices  for  a  few 
minutes. Add  potatoes  and  saute  over  low  heal  foi  3 
minutes. Add  water  and  salt. Stir,  cover,  and  simmei 
for  45  minutes  over  low  heat  until  curl  v  is  laiih  thick. Serve  with  appropriate  grain. 241 
jmt, 
UNIVFKSAL    RECIPES    FOR    EACH    BODY   TYPE 
Spiced  Vegetables 
K,  KV,  KP 
Serves  2 
'A  tsp  sunflower  oil 
1  tsp  black  mustard  seeds 
1  tsp  split  urad  dhal,  without  skins 
7<  tsp  fenugreek  powder 
lh  tsp  cayenne  pepper 
lA  tsp  turmeric 
Pinch  of  asafoetida 
Pinch  of  salt 
'A  c  diced  red  bell  peppers 
'A  c  finely  cut  collard  stems 
xli  c  finely  cut  cauliflower  pieces 
72  c  finely  cut  broccoli  florets  and  peeled  stems 
l/i  c  water 
'A  c  shredded  collard  greens 
KP  types:  omit  cayenne  and  fenugreek. In  a  medium  skillet,  heat  oil. Brown  mustard  seeds 
until  they  pop;  add  urad  dhal  and  fenugreek. Add 
cayenne,  turmeric,  asafoetida,  and  salt. Stir  in  bell 
peppers,  collard  stems,  and  cauliflower  and  broccoli 
pieces. Add  water,  cover,  and  simmer  over  low  heat 
for  10  minutes. Add  shredded  collard  greens  and  sim- 
mer for  another  3  minutes. Serve  hot. Karelas  with  Yogurt  Sauce 
v,  VK,  K,  KV 
Serves  2 
72  c  fresh  plain  yogurt 
2  tbs  chickpea  flour  (besan) 
1  c  water 
72  tsp  sunflower  oil 
72  tsp  minced  ginger 
72  tsp  minced  green  chili  peppers 
3  dried  crushed  curry  leaves 74  tsp  cumin  powder 
Pinch  of  turmeric 
4  karelas 
172  tsp  sunflower  oil 
Pinch  of  sea  salt 
K  types:  use  'A  cup  yogurt  and  only  1  teaspoon  oil. Blend  yogurt,  chickpea  flour,  and  water  to  a  smooth 
consistency. In  a  medium  skillet,  simmer  over  low 
heat,  stirring  constantly  to  prevent  curdling. In  an- 
other skillet,  heat  72  teaspoon  of  the  oil  and  saute 
ginger,  chili  peppers,  curry  leaves,  cumin,  and  tur- 
meric for  3  minutes  over  low  heat. Stir  into  yogurt 
mixture  (dadhi)  and  remove  mixture  from  heat. Cut  karelas  in  half  lengthwise;  core  and  rinse. Slice 
into  74M  half-rounds. Reheat  skillet  and  add  remain- 
ing oil. Saute  karelas  over  medium  heat  for  5  minutes. Add  salt,  cover,  and  simmer  over  low  heat  for  25 
minutes. Uncover  and  simmer  an  additional  15  min- 
utes, until  karela  pieces  are  crisp. Pour  yogurt  sauce 
over  karela  and  serve. Roasted  Peppers 
ALL  TYPES 
Serves  2 
2  large  green  bell  peppers 
Wash  both  peppers  and,  holding  with  tongs,  place 
each  one  directly  over  a  medium  open  flame. Turn  as 
needed  to  roast  evenly. When  completely  blackened, 
place  in  a  bowl  of  cold  water. Remove  the  blackened 
skin  by  hand  and  cut  open  pepper  to  remove  stem 
and  seeds. Be  careful  not  to  burn  your  hands. Slice 
peppers  and  serve  with  a  salad  or  dressing. They  can 
also  be  used  as  a  garnish. 242 
jmt. UNIVERSAL    BEAN    DISHES 
AND    DHALS 
Baked  Beans Soybeans 
P,  PV,  PK,  K,  KV,  KP 
Serves  2 
1  c  navy  beans 
3"  piece  kombu  seaweed 
3'/2  c  water 
Vs  tsp  black  mustard  seeds 
V2  tsp  grated  ginger 
1  tbs  sunflower  butter 
'At  tsp  rock  salt 
Preheat  oven  to  300  degrees  F.  Wash  beans  and  soak 
in  3  cups  of  water  for  2  hours. To  wash  kombu,  place 
in  a  small  bowl  of  water  and  rub  gently  to  remove  salt. Combine  beans  and  kombu  in  a  pot  with  water  and 
bring  to  a  boil. Cover  and  simmer  over  medium  heat 
for  1  hour. Dry-roast  the  mustard  seeds  and  add  to 
beans,  along  with  the  ginger,  butter,  and  salt. Hake  for 
45  minutes. BESS 
P,  PV,  PK 
Serves  2 
1  c  soybeans 
1  ear  corn,  husked 
4  c  boiling  water 
1  very  finely  chopped  carrot 
lli  c  minced  onion 
'A  tsp  sea  salt 
'/2  tsp  cinnamon  powder 
'A  tsp  whole  cloves 
Pinch  of  turmeric 
]h  tsp  orange  peel 
Wash  soybeans  and  soak  m  3  CUpS  cold  wain  OVC1 
night. Strip  kernels  from  corn  ear. Drain  soybeans 
and  add  to  boiling  water  along  with  carrot,  onion, 
corn  kernels,  stripped  corn  cob,  salt,  and  spices. Covei 
and  simmei  ovei  medium  heat  foi  I1  hours. Re 
move  from  heat. Remove  and  discard  the  stripped 
cob  and  add  orange  peel. Allow  dish  to  sit  foi  1  i 
minutes. Sei  ve  wai  m. 
243 
jmtr 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Mung  Humus 
ALL  TYPES 
Serves  2 
7:  C  split  mung  dhal 
1  c  boiling  water 
Pinch  of  sea  salt 
l/i  tsp  fine  black  pepper 
'A  c  minced  onion 
2  tsp  olive  oil 
2  tbs  minced  parsley 
1  tsp  lemon  juice 
1  tbs  sunflower  butter 
V*  types:  use  tahini  instead  of  sunflower  butter. V  and  K  types:  add  1  minced  clove  garlic. P  and  K  types:  substitute  chickpeas  for  mung. K  types:  use  %  teaspoon  sunflower  oil  instead  of  the 
butter. Wash  mung  dhal  until  water  runs  clear. Add  to  boil- 
ing water  and  cook  over  medium  heat  for  8  minutes. Remove  mung  from  water  when  cooked  but  still  firm. Using  a  potato  masher,  mash  mung  in  a  bowl  and  add 
salt  and  pepper. Saute  onion  in  olive  oil  for  3  minutes. Add  minced 
parsley  and  saute  for  an  additional  3  minutes. Com- 
bine mung,  onions/parsley  mixture,  and  lemon  juice 
in  a  suribachi  and  grind  to  a  fine  paste. Add  the 
sunflower  butter  and  blend  into  the  paste. For  K  and 
P  types,  serve  on  appropriate  toast  or  crackers. For  V 
types,  serve  on  moist,  freshly  baked  bread. Chickpeas  and  Onions 
(PC) 
P,  PV,  PK,  K,  KV,  KP 
Serves  2 
xli  c  chickpeas 
2  c  water 
1  tsp  coconut  oil 
'A  c  minced  onion 
1  tbs  minced  fresh  cilantro 
Pinch  of  sea  salt 
K  types:  add  ]h  teaspoon  cayenne  and  substitute  lh 
teaspoon  of  sunflower  oil  for  the  coconut  oil. Soak  chickpeas  in  3  cups  of  water  overnight. Drain 
and  add,  along  with  2  cups  water,  to  pressure  cooker. Cover  without  locking  and  bring  to  a  boil. Lock  cover 
and  bring  to  pressure. Cook  over  medium  heat  for  25 
minutes. Remove  from  heat  and  allow  pressure  to  fall 
naturally;  drain. (For  conventional  cooking,  bring 
chickpeas  to  a  boil  in  4  cups  of  water. Cover  and  cook 
over  medium  heat  for  45  to  50  minutes.) In  a  large  skillet,  saute  onion  in  oil  for  3  minutes. Add  cilantro  and  saute  for  an  additional  2  minutes. Add  drained  chickpeas  and  salt. Allow  to  sit  over  low 
heat  for  3  minutes. Remove  and  serve  warm. Plain  Dhal 
ALL  TYPES 
Serves  2 
'/2  c  split  mung  dhal 
2  c  boiling  water 
Pinch  of  sea  salt 
'A»  tsp  turmeric 
lli  tsp  sunflower  oil 
1  tsp  cumin  seeds 
P  and  K  types:  add  '/:  cup  yellow  split  peas,  if  desired. 244 
>m 
UNIVERSAL    BEAN    DISHES    AND    DHALS 
Wash  split  mung  dhal  until  the  water  runs  clear. Add 
to  boiling  water  with  salt  and  turmeric. Cover  and 
simmer  over  medium-low  heat  for  20  minutes. In  a  small  skillet  or  large  tablespoon  heat  oil  and 
brown  cumin  seeds. Add  to  dhal. Remove  from  heat. Cover  and  allow  to  sit  for  5  minutes. Serve  with  ap- 
propriate grain. Whole  Mung  Dhal Chana  Dhal 
V,  VP,  VK,  K,  KV,  KP 
Serves  2 
1  c  whole  mung  dhal 
2'A  c  water 
'A  tsp  turmeric 
Pinch  of  sea  salt 
1  tbs  ghee 
1  minced  green  chili  pepper 
'/2  tsp  grated  ginger 
72  tsp  cumin  seeds 
1  tsp  coriander  powder 
Pinch  of  asafoetida 
1  tsp  fresh  lemon  juice 
Wash  mung  dhal  until  water  runs  clear. Soak  in  3 
cups  of  cold  water  overnight. Drain. Boil  2  cups  of  the 
water  and  add  dhal,  turmeric,  and  salt. Cover  and 
simmer  over  medium  heat  for  50  minutes. In  a  small  skillet,  heat  ghee  and  brown  chili  pep- 
per, ginger,  and  cumin  seeds  for  a  few  minutes. Add 
the  powdered  spices  toward  end  of  the  browning. Add  to  dhal  with  lemon  juice  and  remaining  water. Cover  and  continue  to  simmer  for  an  additional  30 
minutes  over  low  heat. w)mMW& 
P,  PV,  PK,  K,  KV,  KP 
Serves  2 
'A  c  chana  dhal  (or  yellow  split  peas) 
4  c  water 
Pinch  of  rock  salt 
'A  tsp  sunflower  oil 
72  tsp  cumin  seeds 
P  types:  use  lh  teaspoon  ghee  instead  of  oil. Wash  chana  dhal  until  water  runs  clear. Soak  dhal  in 
2  cups  of  cold  water  for  2  hours;  rinse  and  drain. Boil 
dhal  in  remaining  2  cups  of  water  for  20  minutes. Add 
salt. In  a  small  skillet  or  large  tablespoon,  heat  oil  and 
roast  cumin  seeds  until  light  brown. Add  seeds  and 
oil  to  dhal. Cover  and  allow  to  sit  for  3  minutes. Serve 
warm  with  cooked  grain  or  chapati. Split  Pea  Dhal 
?v?J P,  PV,  PK,  K,  KV,  KP 
Serves  2 
1  c  yellow  split  peas 
3  c  boiling  water 
72  tsp  turmeric 
Pinch  of  sea  salt 
1  tsp  sunflower  oil 
1  tbs  minced  fresh  cilantro 
1  tsp  garam  masala  (see  page  302) 
Wash  yellow  split  peas  until  watei  urns  dear. Soak  in 
3  cups  water  for  30  minutes. 1  'ram  and  add  to  boiling 
water  with  turmeric  and  salt. ( lover  and  simmei  ovei 
low  heat  for  1  hour. In  a  small  skillet,  heat  the  oil  and  saute  cilantro  fol 
2  minutes;  add  garam  masala  a\\k\  saute  fol  I  minute. Pour  into  cooked  dhal. Cover  aiul  allow  to  sit  fol    ) 
minutes. Set  ve  wai  m. 
245 
>m 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Aduki  and  Shallot  Dhal 
(PC) 
ALL  TYPES 
Serves  2 
lh  c  aduki  beans 
3  c  water 
'/2  c  thinly  sliced  shallots 
'/2  tsp  minced  ginger 
1  tsp  sunflower  oil 
'/2  tsp  lemon  juice 
xli  tsp  turmeric 
'/j  tsp  black  mustard  seeds 
Garnish: 
Minced  fresh  parsley 
Soak  beans  in  3  cups  of  cold  water  for  5  hours. Drain 
and  rinse. Add  beans  and  water  to  pressure  cooker. Cover  without  locking  and  bring  to  a  boil. Lock  cover 
and  bring  to  pressure. Cook  over  medium  heat  for  10 
minutes. Remove  from  heat  and  allow  pressure  to  fall 
naturally. (For  conventional  cooking,  bring  aduki 
beans  to  a  boil  in  37:  cups  of  water. Cover  and  sim- 
mer over  medium  heat  for  1  hour.) Saute  shallots  and  ginger  in  oil  for  3  minutes;  add 
to  beans  with  lemon  juice  and  turmeric. Cover  and 
simmer  for  40  minutes  over  medium-low  heat. Dry-roast  mustard  seeds  until  they  pop;  add  to 
dhal. Remove  dhal  from  heat. Allow  to  sit  for  5  min- 
utes. Garnish  with  minced  parsley. Soybeans  and  Red  Cabbage  Dhal 
(PC) 
mi P,  PK Serves  2 
xh  c  soybeans 
3  c  water 
1  c  shredded  red  cabbage 
1  tbs  minced  fresh  parsley 
1  tsp  coriander  powder 
Pinch  of  sea  salt 
xli  tsp  coarse  black  pepper 
1  tsp  avocado  oil 
1  tsp  cumin  seeds 
Garnish: 
Minced  fresh  arugula 
Soak  beans  in  3  cups  of  cold  water  for  5  hours. Drain 
and  rinse. Add  beans  and  3  cups  water  to  pressure 
cooker. Cover  without  locking  and  bring  to  boil. Lock 
cover  and  bring  to  pressure. Cook  over  medium  heat 
for  10  minutes. Remove  from  heat  and  allow  pressure 
to  fall  naturally. (For  conventional  cooking,  bring 
soybeans  to  boil  in  37:  cups  of  water. Cover  and  cook 
over  medium  heat  for  2  hours.) Add  cabbage,  parsley, 
coriander,  salt,  and  black  pepper. Cover  and  simmer 
over  medium  heat  for  45  minutes. In  a  small  skillet  or  large  tablespoon,  heat  oil  and 
brown  cumin  seeds;  add  to  dhal. Remove  from  heat 
and  allow  to  sit  for  15  minutes  before  serving. Gar- 
nish with  fresh  arugula. 246 
>m 
UNIVERSAL    BEAN    DISHES    AND    DHALS 
RASAM  AND   SAMBAR 
Originating  in  South  India,  rasam  is  a  thin,  clear 
broth  made  of  dhals  and  spices. It  has  a  slightly  sour 
base  that  stimulates  the  digestive  enzymes. Sambar, 
also  sour,  is  a  stew  of  spicy  vegetables  and  dhal. Both 
are  excellent  for  V  types  and  may  be  taken  occasion- 
ally by  K  types. They  are  basically  too  sour  for  the 
high  powered  digestive  enzymes  of  P  types. However, 
these  recipes  may  be  modified  to  suit  P  types,  if  used 
only  occasionally. Toor  Rasam 
V,  VP,  VK,  K,  KV 
2  tbs  toor  dhal 
4  crushed  curry  leaves,  preferably  fresh 
1  tsp  black  mustard  seeds 
3  c  boiling  water 
2  tsp  tamarind  paste 
'/«  c  rasam  liquid 
XU  tsp  turmeric 
1  tsp  rasam  masala  (see  page  304) 
2  sprigs  minced  fresh  cilantro 
VP:  use  sparingly. Dry-roast  toor  dhal  until  dark  golden. Remove  from 
pan  and  dry-roast  curry  leaves  and  mustard  seeds. Add  to  boiling  water  along  with  toor  dhal. Dilute 
tamarind  paste  in  '/«  cup  rasam  liquid  and  add  along 
with  turmeric  and  rasam  powder,  to  rasam. Simmer 
for  5  minutes  over  medium  heat. Remove  from  heat 
and  add  fresh  cilantro. Cover  and  steep  for  3  minutes. Strain  broth  and  serve  warm. Coconut  Sambar 
v,  VP,  VK,  K,  KV,  KP 
Serves  2 
1  c  masoor  dhal 
2'/2  c  boiling  water 
'A  c  freshly  grated  coconut 
3  fresh  curry  leaves 
'A  tsp  dried  fenugreek  leaves 
Pinch  of  sea  salt 
'A  tsp  coriander  powder 
Pinch  of  asafoetida 
{h  tsp  tamarind  paste 
'/«  c  sambar  liquid 
2  cubed  C/2")  parsnips 
VP  types:  use  sparingly 
K  types:  use  2  tablespoons  coconut,  and  substitute  2 
turnips  for  parsnips. Wash  masoor  dhal  until  water  runs  clear. Soak  in  3 
cups  of  cold  water  for  half  and  hour. Add  dhal  to 
boiling  water. In  a  small  skillet,  dry-roast  coconut, 
curry  leaves,  and  fenugreek. In  a  separate  small  skillet,  dry-roast  salt  and  pow- 
dered spices. Add  both  batches  of  roasted  ingredients 
to  sambar. Dilute  tamarind  paste  in  '/«  cup  of  sambar 
liquid  and  add,  along  with  parsnips,  to  sambar. Cover 
and  simmer  over  medium  heat  for  40  minutes,  until 
dhal  and  vegetables  are  completely  cooked. Serve  as  a 
soup-gravy  with  grain,  or  with  idli  (see  pages  205- 206). 24  7 
^(m, 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Mixed  Vegetable  Sambar  (PC) Tridosha  Sambar  (PC) 
ALL  TYPES 
Serves  2 
1  c  toor  dhal 
3  c  water 
6  fresh  asparagus  stalks 
1  small  broccoli  stalk  with  florets 
'A  tsp  tamarind  paste 
'A  c  warm  water 
'A  c  chopped  onion 
1  small  diced  carrot 
1  tsp  sunflower  oil 
1  tsp  split  urad  dhal,  without  skins 
1  tsp  black  mustard  seeds 
Wash  toor  dhal  until  the  water  runs  clear. Place  in  a 
pressure  cooker  with  2  cups  of  the  water. Cover  with- 
out locking  and  bring  to  a  boil. Lock  cover  and  bring 
to  pressure. Cook  over  medium  heat  for  10  minutes. Remove  from  heat  and  allow  pressure  to  fall  naturally. (For  conventional  cooking,  bring  toor  dhal  to  boil  in 
3  cups  water. Cover  and  cook  over  medium  heat  for 
25  to  30  minutes.) Puree  with  a  wooden  spoon  and 
set  aside. Wash  and  cut  asparagus  and  broccoli  into  1"  pieces 
(using  peeled  stems  as  well). Dilute  tamarind  paste  in 
'A  cup  of  warm  water. Put  diluted  tamarind  in  a  large 
pan  and  add  asparagus  and  broccoli,  along  with  on- 
ion and  carrot  pieces. Cover  and  simmer  over  low 
heat  for  5  minutes. Add  remaining  water  as  needed  to 
maintain  moisture. In  a  small  skillet,  heat  oil  and  roast  urad  dhal  until 
golden  brown. Add  mustard  seeds  during  last  few 
minutes  and  roast  until  they  pop. Stir  mixture  into 
sauteed  vegetables  and  add  pureed  toor  dhal  and  sam- 
bar powder. Cover  and  simmer  together  over  low  heat 
for  20  minutes. Serve  warm. ALL  TYPES 
Serves  2 
1  c  whole  mung  dhal 
'A  c  cubed  ("A")  sweet  potatoes 
'A  tsp  turmeric 
3  c  water 
'A  lb  green  beans 
'A  tsp  tamarind  paste 
'A  c  warm  water 
'A  c  cubed  ('A")  daikon 
'A  tsp  grated  ginger 
'A  tsp  chili  powder 
'A  tsp  coarse  black  pepper 
'A  c  minced  cilantro,  plus  extra  for  garnish 
1  tsp  coriander  seeds 
'A  tsp  cumin  seeds 
'A  tsp  black  mustard  seeds 
1  tsp  sunflower  oil 
P  types:  omit  chili  powder. K  types:  use  white  potato. Wash  whole  mung  dhal  until  water  runs  clear. Drain 
and  put  mung,  potatoes,  and  turmeric,  along  with 
272  cups  of  the  water,  in  a  pressure  cooker. Cover 
without  locking  and  bring  to  a  boil. Lock  cover  and 
bring  to  pressure. Cook  over  medium  heat  for  12 
minutes. Remove  from  heat  and  allow  pressure  to  fall 
naturally. (For  conventional  cooking,  bring  mung  dhal 
and  potatoes  to  boil  in  4  cups  of  water. Cover  and 
cook  over  medium  heat  for  25  minutes.) Cut  green  beans  into  1"  pieces. Dilute  tamarind 
paste  in  'A  cup  of  warm  water. Put  diluted  tamarind 
in  a  small  pan  and  add  green  beans  and  daikon. Cover 
and  simmer  over  low  heat  for  5  minutes,  before  add- 
ing to  the  sambar. Coarsely  mash  cooked  mung  and  potatoes  with  a 
wooden  spoon  or  potato  masher. Add  green  bean/ 
daikon  mixture. Add  ginger,  chili  powder,  black  pep- 
per, cilantro,  coriander  seeds,  and  vegetables. Add 
remaining  'A  cup  water;  cover  and  simmer  for  15 
minutes. 248 
^mt. UNIVERSAL    BEAN    DISHES    AND    DHALS 
In  a  preheated  skillet,  heat  cumin  seeds  and  mus- 
tard seeds  in  oil  until  mustard  seeds  pop;  add  to 
sambar. Simmer  for  an  additional  5  minutes. Serve 
hot. Garnish  with  fresh  cilantro. Spinach  Sambar  (PC) 
Orange  Rasam 
#74 
ALL  TYPES 
Serves  2 
'A  c  toor  dhal 
3  c  boiling  water 
'A  tsp  turmeric 
1  tbs  rasam  masala  (see  page  304) 
2  curry  leaves,  preferably  fresh 
1  tsp  black  mustard  seeds 
2  tbs  orange  juice 
'A  tsp  orange  rind 
Wash  toor  dhal  until  water  runs  clear. Add  dhal  to  2 
cups  of  the  boiling  water,  along  with  turmeric  and 
rasam  powder. Cover  and  cook  over  medium  heat  for 
35  minutes;  using  a  potato  masher,  mash  dhal  until  it 
has  consistency  of  a  thin  puree. In  a  skillet,  dry-roast 
curry  leaves  and  mustard  seeds;  add  to  rasam,  along 
with  remaining  water,  orange  juice,  and  orange  rind. Cover  and  simmer  for  10  minutes. rJW/i$?&>' ALL  TYPES 
Serves  2 
V2  c  toor  dhal 
2  c  water 
'A  bunch  spinach 
'A  tsp  tamarind  paste 
4  tbs  warm  water 
4  fresh  curry  leaves 
'A  tsp  turmeric 
2  tsp  sambar  powder  (see  page  304) 
1  tsp  black  mustard  seeds 
1  tsp  sunflower  oil 
P  types:  use  only  'A  teaspoon  of  tamarind  paste. V  types:  use  only  2  curry  leaves. Okra  may  be  used  instead  of  spinach  by  all  types. Wash  toor  dhal  until  water  runs  clear. Soak  dhal  in  2 
cups  of  cold  water  for  30  minutes. Place  dhal  and 
soaking  water  in  pressure  cooker. Cover  without  lock- 
ing and  bring  to  a  boil. Lock  cover  and  bring  to 
pressure. Cook  over  medium  heat  for  10  minutes. Remove  from  heat  and  allow  pressure  to  fall  naturally. (For  conventional  cooking,  bring  toor  dhal  to  boil  in 
3  cups  of  water. Cover  and  cook  over  medium  heat 
for  25  to  30  minutes.) Wash  spinach  thoroughly  and  cut  into  small  pieces. Dilute  tamarind  paste  in  4  tablespoons  of  warm  water. Puree  dhal  with  a  potato  masher;  add  tamarind 
water,  curry  leaves,  turmeric,  and  sambar  powder. Cover  and  simmer  for  30  minutes. Pop  mustard  seeds 
in  hot  oil;  add  to  sambar  and  servo. 249 
>m 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
KUTTU 
Kuttu  is  a  South  Indian  dish  that  is  served  tradition- 
ally during  holiday  festivities  and  wedding  ceremo- 
nies. This  delightful  combination  of  dhal,  vegetables, 
and  spices  is  cooked  into  a  fairly  thick  mixture. It  is 
sometimes  served  as  the  second  course,  instead  of 
sambar,  in  the  traditional  Tamil  dinner. The  vegetables 
most  often  used  in  India  when  preparing  this  dish  are 
bitter  gourd,  snake  gourd,  ash  gourd,  eggplant,  and 
plantain. Using  a  basic  combination  of  vegetables, 
dhal,  and  spices,  the  Kuttu  can  be  balanced  to  suit 
each  individual  body  type. Mung  and  Spinach  Kuttu 
ALL  TYPES 
Serves  2 
1  c  whole  mung  dhal 
5  c  boiling  water 
'A  c  dried  coconut 
2  tsp  cumin  seeds 
'A  tsp  black  mustard  seeds 
2  tbs  split  urad  dhal,  without  skins 
'A  tsp  coarse  black  pepper 
1  bunch  spinach 
Wash  mung  dhal  until  water  runs  clear. Soak  in  4 
cups  of  cold  water  for  2  hours. Drain  and  add  to 
boiling  water. Simmer,  covered,  over  medium  heat 
for  15  minutes. In  a  cast-iron  skillet,  dry-roast  the  coconut,  cumin, 
mustard  seeds,  urad  dhal,  and  black  pepper  until 
coconut  is  golden. Add  to  mung  dhal. Clean  spinach 
thoroughly  and  tear  into  small  pieces. Add  to  the 
dhal. Cover  and  continue  to  cook  for  35  minutes  over 
medium  heat  until  the  mung  is  tender. Add  water  if 
necessary. Kuttu  should  be  fairly  thick. Toor  Dhal  and  Cabbage  Kuttu 
V,  VP,  VK,  K,  KV,  KP 
Serves  2 
1  c  toor  dhal 
3  c  boiling  water 
'A  tsp  sea  salt 
'A  tsp  turmeric 
3  crushed  curry  leaves,  preferably  fresh 
2  tsp  cumin  seeds 
lh  tsp  black  mustard  seeds 
'A  tsp  tamarind  paste 
'A  c  dhal  cooking  water 
'A  head  shredded  cabbage 
V  types:  add  the  same  herbs  as  K  types  (see  above); 
substitute  asparagus  for  cabbage. P  types:  replace  tamarind  with  1  teaspoon  minced 
fresh  cilantro. K  types:  add  1  chopped  green  chili  pepper  and  'A 
teaspoon  minced  ginger. Lightly  dry-roast  the  chili 
and  ginger;  add  to  dhal  before  the  roasted  spices. Wash  toor  dhal  until  water  runs  clear. Drain  and  add 
to  boiling  water  with  salt  and  turmeric. Cover  and 
simmer  over  medium  heat  for  7  minutes. In  a  cast-iron  skillet,  dry-roast  curry  leaves,  cumin, 
and  mustard  seeds  for  a  few  minutes. Dilute  tamarind 
in  V-i  cup  warm  dhal  water. Add  to  dhal,  along  with 
roasted  spices  and  cabbage. Cover  and  simmer  over 
medium-low  heat  for  an  additional  25  minutes. 250 
jmt. UNIVERSAL    BEAN    DISHES    AND    DHALS 
Toor  Dhal  and  Eggplant  Kuttu Plantain  Kuttu 
K,  KV,  KP 
Serves  2 
V2  c  toor  dhal 
2  c  boiling  water 
Pinch  of  sea  salt 
Pinch  of  asafoetida 
74  tsp  turmeric 
1  c  cubed  O/2")  eggplant 
V2  tsp  sunflower  oil 
'A  tsp  tamarind  paste 
'A  c  warm  water 
4  dried  red  chili  peppers 
lh  tsp  coarse  black  pepper 
72  tsp  black  mustard  seeds 
7«  c  split  urad  dhal,  without  skins 
V  types:  substitute  green  papaya  for  eggplant  and 
increase  the  oil  to  2  teaspoons. Wash  toor  dhal  until  water  runs  clear. Drain  and  add 
to  boiling  water  with  salt,  asafoetida,  turmeric,  and 
eggplant. Cover  and  simmer  over  medium  heat  for  15 
minutes. In  a  small  cast-iron  skillet,  heat  the  oil. Dilute  tama- 
rind paste  in  74  cup  warm  water. Add  red  chili  pep- 
pers, black  pepper,  diluted  tamarind,  and  mustard 
seeds;  roast  evenly  for  a  few  minutes. When  mustard 
seeds  begin  to  pop,  remove  spices  from  heat  and  add 
to  toor  dhal. Roast  urad  dhal  in  another  small  skillet  until  dark 
golden. Add  to  toor  dhal;  cover  and  simmer  for  an- 
other 30  minutes. Add  water,  if  necessary;  final  mix- 
ture should  be  fairly  thick. ALL  TYPES 
Serves  2 
72  c  split  mung  dhal 
2  c  boiling  water 
Pinch  of  sea  salt 
74  tsp  coarse  black  pepper 
74  tsp  turmeric 
1  c  peeled  and  cubed  (72n)  green  plantain 
7s  c  split  urad  dhal,  without  skins 
74  tsp  tamarind  paste 
74  c  warm  water 
1  tsp  sunflower  oil 
72  tsp  black  mustard  seeds 
V  and  K  types:  add  V«  teaspoon  of  asafoetida. K  types:  reduce  oil. Wash  mung  dhal  until  water  runs  clear. Add  to  boil- 
ing water  with  salt,  black  pepper,  turmeric,  and  plan- 
tain cubes. Cover  and  simmer  over  medium  heat  for 
10  minutes. In  a  cast-iron  skillet,  dry-roast  urad  dhal  until  dark 
golden. Add  to  mung  dhal  along  with  tamarind  di- 
luted in  warm  water. Add  oil  to  skillet  and,  when  hot, 
roast  mustard  seeds  until  they  pop;  pour  into  the 
kuttu. Cover  and  simmer  for  15  minutes  over  111c 
dium  heat  until  plantain  is  tender  and  the  kuttu  is 
fairly  thick. 251 
m 
GRAIN   AND    BEAN 
COMBINATIONS 
Black  Bean  Chili 
(PC) 
V,  VP,  VK,  P,  PV,  PK 
Serves  4 
2  c  black  beans 
1  c  wheat  berries 
7  c  water 
lh  tsp  rock  salt 
xh  tsp  cumin  seeds 
'/2  tsp  dried  thyme 
1  tsp  coriander  powder 
xli  tsp  dried  oregano 
1  tbs  sunflower  oil 
72  c  minced  onion 
'/2  c  grated  carrots 
'/2  tsp  minced  fresh  basil 
1  tsp  fresh  spearmint Wash  black  beans  and  wheat  berries  separately  until 
water  runs  clear. Soak  separately  overnight  in  enough 
cold  water  to  cover  by  2";  drain  and  rinse  each. Place 
water,  beans,  wheat  berries,  and  salt  in  a  pressure 
cooker. Cover  without  locking  and  bring  to  a  boil. Lock  cover  and  bring  to  pressure. Cook  over  medium 
heat  for  35  minutes. Remove  from  heat  and  allow 
pressure  to  fall  naturally. Preheat  oven  to  425  degrees  F.  In  a  small  saucepan, 
saute  cumin  seeds  and  dried  herbs  in  oil  for  a  few 
minutes. Add  beans  and  wheat  berries. Stir  in  fresh 
herbs  and  vegetables,  mixing  thoroughly. Lightly 
grease  crock  pot  (ceramic  bean  pot)  and  fill  with  chili 
mixture. Bake  for  15  minutes. Remove  and  allow  to 
cook  an  additional  15  minutes  before  serving. Serve 
topped  with  mashed  potatoes,  if  desired. 252 
jmz, 
GRAIN    AND    BEAN    COMBINATIONS 
Rice  and  Aduki  Beans 
(PC) 
mm 
V,  VP,  VK 
P,  PV,  PK  OCCASIONALLY 
Serves  2 
1  c  short-grain  brown  rice 
'/2  c  aduki  beans 
'A  c  fresh  chestnut  halves 
4  c  water 
Pinch  of  salt 
Wash  rice  and  aduki  beans  until  water  runs  clear. Soak  rice,  beans,  and  chestnuts  in  4  cups  of  cold  water 
for  1  hour. Drain;  peel  chestnuts  and  place  all  in 
pressure  cooker  with  water. Cover  without  locking 
and  bring  to  a  boil. Add  salt. Lock  cover  and  bring  to 
pressure. Cook  over  medium-low  heat  for  45  min- 
utes. Remove  from  heat  and  allow  pressure  to  fall 
naturally  for  15  minutes. Serve  hot. Basmati  and  Split  Mung  Beans 
fSB 
ALL  TYPES 
Serves  2 
1  c  brown  basmati  rice 
xh  c  split  mung  dhal 
3  c  water 
1  tsp  roasted  black  cumin  seeds 
4  curry  leaves,  preferably  fresh 
Pinch  of  turmeric 
Pinch  of  salt 
Wash  rice  and  mung  until  water  runs  clear. Place  in 
water  and  bring  to  a  boil. Add  roasted  cumin  seeds, 
curry  leaves,  turmeric,  and  salt. Cover  and  simmer 
over  medium-low  heat  for  30  minutes. Serve  hot. Rice  and  Whole  Mung  Beans 
(PC) 
wWv 
V,  VP,  VK,  P,  PV,  PK 
Serves  2 
1  c  medium-grain  brown  rice 
xli  c  whole  mung  dhal 
3'/2  c  water 
1  tsp  roasted  cumin  seeds 
4  curry  leaves,  preferably  fresh 
Pinch  of  salt 
Wash  rice  and  mung  dhal  until  water  runs  clear. Soak 
rice  and  mung  together  in  4  cups  of  cold  water  for  30 
minutes;  rinse  and  drain. Place  in  pressure  cooker 
and  add  water. Cover  without  locking  and  bring  to  a 
boil. Add  cumin  seeds,  curry  leaves,  and  salt. Lock 
cover  and  bring  to  pressure. Simmer  over  medium- 
low  heat  for  35  minutes. Remove  from  heat  and  allow 
pressure  to  fall  naturally. (For  conventional  cooking, 
add  rice  and  mung  dhal  to  4'/2  cups  boiling  water. Cover  and  cook  over  medium  heat  for  1  hour.) Serve 
hot. Red  Lentils  and  Basmati  Rice 
ALL  TYPES  (K  TYPES,  SPARINGLY) 
Serves  4 
2  c  white  basmati  rice 
'/2  c  red  lentils 
3'/2  c  boiling  water 
3  curry  leaves,  preferably  fresh 
Pinch  of  sea  salt 
1  tsp  ghee 
Wash  rice  and  lentils  until  water  runs  dear;  drain. Add  both  to  boiling  water,  along  with  curry  leaves 
and  salt. Cover  and  simmer  ovei  medium  low  heal 
for  15  to  20  minutes  until  rice  and  lentils  fluff  Re 
move  from  heat;  mix  in  ghee. Serve  hot. 25  3 
^r 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Sweet  Rice  and  Aduki  Beans 
(PC) Tofu  Fried  Rice 
IftJPB 
V.  VP,  VK,  P,  PV,  PK 
Serves  4 
2  c  sweet  rice 
1  c  aduki  beans 
3'/2  c  water 
Pinch  of  sea  salt 
Gomasio 
Wash  rice  and  aduki  beans  until  water  runs  clear. Soak  rice  and  beans  together  in  5  cups  of  cold  water 
for  2  hours;  rinse  and  drain. Add  rice,  beans,  water, 
and  salt  to  pressure  cooker. Cover  without  locking 
and  bring  to  a  boil. Lock  cover  and  bring  to  pressure. Cook  over  medium-low  heat  for  40  minutes. Remove 
from  heat  and  allow  pressure  to  fall  naturally. (For 
conventional  cooking,  add  rice  and  aduki  beans  to  4 
cups  boiling  water. Cover  and  cook  over  medium 
heat  for  1  hour.) Serve  with  gomasio. Barley  and  Whole  Mung  Beans '^W 
P,  PV,  PK,  K,  KV. KP 
Serves  4 
xh  c  whole  mung  dhal 
2  c  pearled  barley 
3'/2  c  boiling  water 
3  curry  leaves,  preferably  fresh 
6  whole  cardamom  pods 
Pinch  of  sea  salt 
Wash  mung  dhal  until  water  runs  clear. Soak  in  2 
cups  of  cold  water  for  8  hours  or  overnight;  rinse  and 
drain. Wash  barley  and  add  to  boiling  water,  along 
with  dhal,  curry  leaves,  cardamom,  and  salt. Cover 
and  simmer  over  medium  heat  for  45  minutes. Serve 
warm. V,  VP,  VK 
Serves  6 
1  lb  firm  tofu 
'A  c  barley  flour 
'A  tsp  sea  salt 
1  tbs  sunflower  oil 
'/<  c  bamboo  shoots 
72  c  diced  daikon 
'/2  c  diced  onion 
xh  c  fresh  corn  kernels 
3  c  medium-grain  brown  rice,  cooked 
V  types:  substitute  1  pound  cooked  sextan  for  tofu. P,  PV,  andPK:  substitute  3  cups  of  either  cooked  barley 
or  cooked  wheat  for  brown  rice. K,  KV,  and  KP:  substitute  3  cups  cooked  millet  for 
brown  rice;  reduce  oil  and  salt. Cut  tofu  into  1"  cubes. Pour  flour,  salt,  and  tofu  pieces 
into  a  paper  bag  and  shake. Heat  a  medium  frying 
pan  with  '/2  tablespoon  of  the  oil  and  brown  tofu 
pieces  on  each  side. Set  aside. In  a  large  skillet,  add  remaining  oil  and  saute  all 
vegetables. Cover  and  simmer  for  7  minutes  over 
medium  heat,  adding  a  little  water  as  needed. Add 
fried  tofu  pieces  to  vegetables. Place  cooked  rice  on 
top  of  vegetables. Mix  together  and  simmer  over  low 
heat  for  5  minutes. Serve  warm. 254 
jmt, 
GRAIN    AND    BEAN    COMBINATIONS 
KICHADI 
Kichadi  means  the  mixture  of  a  grain  and  a  bean. The 
White  Basmati  Kichadi  is  particularly  nourishing  and 
easy  to  digest. A  mono-diet  of  this  kichadi  is  recom- 
mended for  anyone  receiving  panchakarma,  Ayurvedic 
cleansing  therapy,  since  it  facilitates  the  cleansing 
process. Barley  and  Mung  Kichadi Brown  Rice  Kichadi 
wd5* 
P,  PV,  PK,  K,  KV,  KP 
Serves  2 
1  c  hulled  barley 
lli  c  whole  mung  dhal 
1  tbs  ghee 
'/«  tsp  turmeric 
4  curry  leaves,  preferably  fresh 
xh  tsp  black  cardamom 
'A  tsp  coarse  black  pepper 
V2  tsp  coriander  powder 
'A  tsp  sea  salt 
3  c  boiling  water 
K  types:  use  only  I  teaspoon  ghee. Wash  barley  and  mung  until  water  runs  clear. Soak 
mung  in  2  cups  cold  water  for  2  hours;  drain. In  a 
very  large  pot,  heat  ghee  and  saute  the  spices  and  salt 
over  low  heat  for  2  minutes. Add  the  barley  and  mung. Saute  for  4  minutes. Add  boiling  water,  stir,  and  cover. Cook  over  medium-low  heat  for  1 V2  hours,  stirring 
occasionally. Serve  warm. i V,  VP,  VK,  P,  PV,  PK 
Serves  2 
1  c  brown  basmati  or  short-grain  brown  rice 
'/2  c  whole  mung  dhal 
1  tbs  ghee 
1  tsp  black  peppercorns 
2  tsp  cumin  seeds 
V2  tsp  minced  ginger 
8  c  boiling  water 
Pinch  of  turmeric 
Pinch  of  sea  salt 
P  types:  omit  ginger. Wash  rice  and  beans  until  water  runs  clear. Soak  mung 
in  2  cups  water  for  2  hours;  drain. In  a  large  pot,  heat 
the  ghee  and  saute  the  peppercorns,  cumin  seeds,  and 
ginger  for  a  few  minutes. Add  rice  and  beans. Saute 
over  low  heat  for  3  minutes. Add  boiling  water  (re- 
duce water  for  a  thicker  kichadi),  turmeric,  and  salt. Cover  and  simmer  gently  for  1  hour  over  low  heat, 
stirring  occasionally. Serve  warm. 255 
>m 
UNIVERSAL    RECIPES    FOR    EACH    BODY  TYPE 
Millet  and  Mung  Kichadi White  Basmati  Kichadi 
%  J 
w 
K,  KV,  KP 
Serves  2 
1  c  millet 
7:  c  split  mung  dhal 
1  tsp  of  ghee 
2  tsp  cumin  seeds 
4  curry  leaves,  preferably  fresh 
'/8  tsp  turmeric 
Pinch  of  asafoetida 
Pinch  of  sea  salt 
6  c  boiling  water 
Wash  millet  and  mung  until  water  runs  clear. In  a 
large  pot,  heat  the  ghee  and  saute  the  cumin  seeds 
and  curry  leaves  for  2  minutes. Add  the  millet,  mung, 
turmeric,  asafoetida,  and  salt. Saute  for  a  few  minutes 
over  medium  heat. Add  boiling  water  and  stir. (Re- 
duce water  for  a  thicker  kichadi.) Cover  and  simmer 
for  35  minutes. Im 
ALL  TYPES- Serves  2 -USE  FOR  CLEANSING 
1  c  white  basmati  rice 
lh  c  split  mung  dhal 
1  tbs  ghee 
Pinch  of  turmeric 
Pinch  of  asafoetida 
6  c  boiling  water  (for  regular  use  reduce 
water  to  3  cups) 
Wash  rice  and  beans  until  water  runs  clear. In  a  large 
pot,  heat  the  ghee  and  saute  the  turmeric  and  asafoe- 
tida for  a  few  minutes. Add  rice  and  mung. Saute  over 
low  heat  for  3  minutes. Add  boiling  water. (Reduce 
water  for  a  thicker  kichadi.) Stir,  cover,  and  simmer 
gently  over  low  heat  for  35  minutes. Serve  warm. (AU 
256 
^^Cr 
UNIVERSAL    PASTA 
AND    SAUCES 
ost  health  food  stores  carry  a  wide  variety  of  whole  grain  pastas. There  are  also  many  eggless 
pastas  available  today — whenever  possible,  buy  fresh  pasta. Pastas  are  an  acceptable  food  for  all  types,  used  occasionally. Pasta  is  easy  to  digest  but  it  also 
promotes  weight  gain. K  types,  therefore,  should  use  it  sparingly. The  best  pasta  for  K  types  is  made 
from  rye  or  buckwheat. Sauteed  Broccoli  Pasta 
ALL  TYPES 
Serves  4 
r 
4  stalks  broccoli  with  florets 
1  tsp  coarse  black  pepper 
1  minced  garlic  clove 
1  tbs  olive  oil 
1  lb  whole  wheat  linguini,  cooked 
(see  following  recipe  on  page  258) V  types:  garnish  with  grated  Romano  cheese,  if  desired. P  types:  omit  garlic. K,  KV,  and  KP:  substitute  7:  tablespoon  sunflower  oil 
for  the  olive  oil. Trim  '/." from  broccoli  stalks  and  slice  into  long  spears. Boil  until  sod  but  firm  and  remove  from  water. In  .i 
large  skillet,  saute*  black  pepper  and  garlic  in  oil  lor  a few  minutes;  <\i.\<.\  broccoli. Covei  and  simmei  foi  a 
few  more  minutes. Toss  linguini  and  broccoli  together. 25  7 
jmt, 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Linguini 
v,  VP,  VK,  P,  PV,  PK 
Serves  4 
1  lb  whole  wheat  linguini 
Add  whole  wheat  linguini  to  an  ample  amount  of 
boiling  water  to  which  a  touch  of  oil  has  been  added. Stir  occasionally. Cook  until  al  dente  (cooked,  but 
firm);  never  overcook  pasta. Drain  and  serve  with 
broccoli  or  sauce. Tofu  Lasagna 
»A« 
V,  VK,  VP,  K,  KV,  KP 
Serves  4 Place  pasta  in  boiling  water  and  add  oil. Boil  over 
medium  heat,  separating  strips  occasionally,  until  pasta 
is  al  dente. Drain  and  set  aside  until  filling  and  sauce 
have  been  prepared. Finely  chop  white  part  of  leeks. In  a  large  skillet, 
saute  leeks  with  thyme,  oregano,  and  basil  in  oil  for  5 
minutes. Crumble  tofu  and  add  to  leeks. Dilute  sun- 
flower butter  in  lh  cup  water  and  pour  over  tofu-leek 
mixture. Add  salt  and  chili  powder. Stir,  cover,  and 
simmer  over  low  heat  for  15  minutes. Preheat  oven  to  350  degrees  F.  To  make  Carrot 
Sauce,  boil  carrots;  using  a  hand  grinder,  puree  with 
onions. Add  oil,  parsley,  pepper,  and  salt. Lightly  oil  a 
large  baking  dish. Place  three  pieces  of  pasta  on  bot- 
tom of  dish,  slightly  overlapping  edges. Spread  '/s  of 
the  filling  on  the  pasta. Place  another  layer  of  pasta  on 
top,  and  then  the  rest  of  the  filling,  followed  by  the 
rest  of  the  pasta. Pour  the  carrot  sauce  over  the  lasa- 
gna. Bake  for  40  minutes. Let  lasagna  set  for  20  to  30 
minutes  so  that  cut  pieces  will  retain  their  form. Pasta: 
9  strips  of  whole  wheat  pasta,  2"  wide 
6  c  boiling  water 
'A  tsp  olive  oil 
K  types:  use  rye  or  buckwheat  lasagna,  if  available. Filling: 
2  large  leeks 
'A  tsp  thyme 
'A  tsp  oregano 
'A  tsp  basil 
2  tbs  sunflower  oil 
2  lbs  soft  tofu 
1  tbs  sunflower  seed  butter 
'A  c  warm  water 
Pinch  of  salt 
'A  tsp  chili  powder 
Carrot  Sauce: 
4  sliced  carrots 
'A  c  minced  onion 
1  tbs  sunflower  oil 
'A  c  minced  fresh  parsley 
'A  tsp  fine  black  pepper 
'A  tsp  salt PASTA  SAUCES 
Choose  the  appropriate  pasta  for  your  type  and  serve 
with  the  following  sauces. Pesto  for  V  Types 
V,  VK,  VP 
Serves  2 
'A  c  Italian  parsley 
'A  c  fresh  basil  leaves 
2  tbs  pine  nuts 
1  clove  garlic 
'A  c  olive  oil 
Pinch  of  sea  salt 
2  tbs  water 
Grated  Parmesan  cheese  (optional) 
Using  a  hand  grinder,  puree  the  parsley,  basil,  pine 
nuts,  garlic,  and  olive  oil. Add  salt  and  water. Serve 
over  1  pound  cooked  whole  wheat  linguini. Garnish 
with  grated  Parmesan  cheese,  if  desired. 258 
jmz, 
UNIVERSAL    PASTA    AND    SAUCES 
Pesto  for  K  Types Tofu  and  Ricotta  Cheese  Sauce 
WW 
K,  KV,  KP 
Serves  2 
V2  c  Italian  parsley 
V2  c  fresh  basil  leaves 
1  garlic  clove 
2  tsp  sunflower  oil 
'A  c  plus  2  tbs  water 
Pinch  of  salt 
Garnish: 
Roasted  sunflower  seeds 
Using  a  hand  grinder,  puree  parsley,  basil,  garlic,  oil, 
and  water. Add  salt. Serve  over  1  pound  cooked  soba 
noodles. Garnish  with  roasted  sunflower  seeds. Note:  Most  ingredients  in  a  pesto  are  too  pungent  for 
P  types,  so  no  recipe  is  provided. Sesame  and  Onion  Sauce 
Ifflf 
m 
V,  VP 
VK  OCCASIONALLY 
Serves  2 
1  c  thinly  sliced  onion 
'A  tbs  sesame  oil 
'A  tsp  turmeric 
2  tbs  tahini 
'/«  c  warm  water 
1  tbs  tamari 
Garnish: 
2  tbs  roasted  sesame  seeds 
In  a  medium  pan,  saute  onion  in  hot  oil  until  trans- 
lucent; add  turmeric. Dilute  tahini  in  warm  water  and 
add  to  onion. Cover  and  simmer  over  low  heat  for  10 
minutes. Stir  in  tamari  and  serve  over  hot  udon 
noodles  topped  with  roasted  sesame  seeds. Ws&\ 
V,  VP,  VK,  K,  KV,  KP 
Serves  4 
1  lb  soft  tofu 
V2  lb  ricotta  cheese 
1  c  grated  carrots 
72  c  minced  onion 
1  minced  garlic  clove 
3  tbs  minced  fresh  parsley 
1  tsp  dried  basil 
1  tsp  dried  oregano 
1  tbs  olive  oil 
1  tsp  chili  powder 
6  dried  organic  tomatoes,  sliced 
'A  tsp  sea  salt 
1  c  water 
K  types:  omit  cheese  and  substitute  1   teaspoon 
sunflower  oil  for  1  tablespoon  olive  oil. Crumble  tofu  and  combine  with  ricotta. In  a  large 
skillet,  saute  carrots,  onion,  garlic,  parsley,  basil,  and 
oregano  in  oil  for  a  few  minutes  until  onions  are  trans- 
lucent. Add  tofu  mixture,  chili  powder,  dried  toma- 
toes, salt,  and  water;  saut£  an  additional  4  minutes. Stir,  cover,  and  simmer  over  low  heat  for  35  minutes. Serve  over  appropriate  pasta  shells  or  spirals. 259 
>m 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Beet  Sauce 
V.  VP,  VK,  K.  KV,  KP 
Serves  4 
2  c  peeled  and  cubed  (V2")  beets 
'A  c  minced  onion 
2  minced  garlic  cloves 
1  tbs  dried  oregano 
1  tbs  minced  fresh  basil 
2  tbs  minced  fresh  parsley 
V2  tbs  minced  fresh  marjoram 
2  tbs  olive  oil 
4  c  water 
1  bay  leaf 
'A  tsp  sea  salt 
1  tbs  lemon  juice 
K  types:  substitute  1  tablespoon  sunflower  oil  for  2 
tablespoons  olive  oil. Cook  beets  until  tender. In  a  large  pot,  saute  onion, 
garlic,  oregano,  basil,  parsley,  and  marjoram  in  oil  for 
a  few  minutes. Using  a  potato  masher,  coarsely  puree 
beets;  add  sauteed  onions,  water,  bay  leaf,  and  salt. Cover  and  simmer  over  medium  heat  for  30  minutes. Add  lemon  juice. Serve  over  appropriate  pasta. Burdock  Sauce 
P,  PV,  PK,  K,  KV,  KP 
Serves  2 
2  burdock  roots 
'A  c  thinly  sliced  onion 
'/2  tbs  sunflower  oil 
1  tbs  brown  bean  sauce 
'A  c  warm  water 
2  tbs  toasted  corn  flour 
'A  tsp  coriander  powder 
3  sprigs  fresh  cilantro 
V2  c  water Scrub  burdock  and  cut  into  matchsticks. Prepare  on- 
ion. In  a  medium  pan,  heat  oil  and  add  vegetables. Cover  and  simmer  over  low  heat  for  a  few  minutes. Dilute  brown  bean  sauce  in  'A  cup  of  warm  water  and 
add  to  vegetables,  along  with  corn  flour  and  spices. Add  '/2  cup  water  and  cook,  covered,  over  low  heat  for 
40  minutes. Serve  over  appropriate  pasta. Note:  Brown  bean  sauce,  which  is  lima  beans  fermented 
in  malt,  is  available  at  Oriental  food  stores. Sunflower  Sauce 
&\4Pfe 
ALL  TYPES 
Serves  2 
'A  c  sunflower  seed  butter 
1  tsp  natural  mustard 
'A  c  warm  water 
V4  c  diced  white  onion 
Pinch  of  sea  salt 
'A  tsp  coriander  powder 
1  tbs  sunflower  oil 
8  asparagus  spears,  cut  into  1"  pieces '/2  c  water 
Garnish: 
Minced  fresh  dill 
V,  P  types:  serve  over  udon  noodles. P  types:  omit  mustard  and  add  'A  teaspoon  cardamom 
and  pinch  of  turmeric. K  types:  serve  over  soba  noodles. Dilute  sunflower  seed  butter  and  mustard  in  'A  cup 
warm  water. In  a  medium  pan,  saute  onion,  salt,  and 
coriander  in  oil  for  5  minutes;  add  sunflower  butter 
and  mustard  mixture,  along  with  asparagus  and  'A 
cup  water. Cover  and  simmer  over  medium  heat  for 
8  minutes. Serve  over  appropriate  pasta  and  garnish 
with  fresh  dill. 260 
jm:, 
TOFU    DISHES 
he  soybean  plant  was  first  cultivated  in  Korea  and  China  more  than  two  thousand  years  ago. The 
Chinese  consider  it  to  be  one  of  the  five  sacred  grains. Tofu  making  has  been  and  continues  to 
be  a  sadhana  for  Japanese  tofu  masters;  they  demonstrate  great  form  and  prowess  when  preparing  this 
wholesome  food. The  making  of  tofu,  considered  to  be  an  art,  represents  the  traditional  attitude 
toward  work  and  sustenance  common  to  the  Japanese  culture. Tofu  was  first  prepared  in  China. The  curdling  methods  were  adapted  from  the  great  milk  nation 
to  the  south,  India,  and  from  the  Mongols  to  the  north. The  Ming  Dynasty  is  said  to  have  considered 
tofu  a  delicacy,  and  many  auspicious  tofu  dishes  were  served  during  that  period. Doufu  is  the  original 
Chinese  name  for  tofu. To  prepare  tofu,  soybeans  are  first  boiled  in  huge  caldrons,  and  the  whey  of  the  beans  is  drained 
off. The  remaining  soy  milk  is  curdled  with  the  natural  coagulant  nigari. Once-  the  curds  and  whey 
are  separated,  the  soy  curds  are  pressed  in  barrels,  to  yield  bricks  of  tofu. Tofu  arrived  in  Japan  early  in  the  1500s. The  first  book  about  tofu,  Tofu  Hyaku  (  hui,  was  written 
in  1782. The  vegetarian  Buddhist  monks  were  the  originators  of  the  first  tofu  shops  in  lapan. These 
were  actually  set  up  inside  the  temples. Today  there  are  approximately  forty  thousand  tofu  shops  in 
Japan. The  first  tofu  shop  in  the  United  States  was  established  in  San  Francisco  in  1906  by  Quong  1  lop 
and  Company  Recently,  tofu  has  found  its  way  into  mainstream  supermarkets. There  are  as  man) 
grades  of  tofu  as  there  are  cheeses. Avoid  tofu  packed  with  preservatives. Most  health  loot  I  stores  carry 
prime  quality  tofu  in  bulk. Tofu  is  inexpensive  and  can  provide  nourishing  meals  thai  are  fal  free, 
cholesterol-free,  and  high  in  protein  and  calcium. 261 
J@f, 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Ramps  and  Tofu  Stew 
Ramps,  also  known  as  wild  leeks,  grow  throughout 
the  East  Coast  from  North  Carolina  to  Maine. A 
pungent  member  of  the  scallion  family,  they  have  a 
flavorful,  seafood-like  taste  when  cooked. Crumble  tofu  into  a  large  bowl;  mix  in  turmeric. In  a 
large  skillet,  heat  oil  and  saute  vegetables. Add  tofu, 
salt,  and  fenugreek. Cover  and  simmer  over  low  heat 
for  20  minutes. Serve  over  a  slice  of  freshly  baked 
bread. K,  KV,  KP 
Serves  2 
1  tsp  sesame  oil 
lh  lb  sliced  mushrooms 
l/8  c  minced  onion 
1  lb  firm  tofu 
'A  tsp  sea  salt 
1/a  tsp  coarse  black  pepper 
4  stalks  of  ramps,  thinly  sliced 
or  4  scallions,  if  ramps  are  unavailable 
In  a  medium  pan,  heat  oil  and  saute  mushrooms  and 
onions  for  a  few  minutes,  adding  a  small  amount  of 
water. Crumble  tofu  into  mixture  and  add  salt,  pepper, 
and  thinly  sliced  ramps. Cover  and  simmer  over  me- 
dium heat  for  12  minutes. Serve  over  rye  toast. Tofu  and  Broccoli 
Sloppy  Joes 
5  vffifa ' ALL  TYPES 
Serves  2 
1  lb  soft  tofu 
'A  tsp  turmeric 
I  tbs  sunflower  oil 
74  c  minced  onion 
'A  c  grated  daikon 
'A  c  grated  potato 
'A  tsp  sea  salt 
72  tsp  dried  fenugreek  leaves 
V  types:  substitute  'A  cup  grated  carrots  for  potatoes, 
use  2  tablespoons  sesame  oil  for  the  sunflower  oil, 
and  add  JA  cup  of  buttermilk,  if  desired. P  types:  omit  fenugreek  leaves  and  add  fennel  seeds. ALL  TYPES 
Serves  2 
lh  lb  firm  tofu 
2  tbs  barley  flour 
3  stalks  broccoli  with  florettes 
1  tsp  olive  oil 
74  c  thinly  sliced  onion 
1  minced  garlic  clove 
4  minced  dried  red  chili  peppers 
74  tsp  sea  salt 
1  tsp  mirin 
74  c  water 
1  tsp  kudzu  (or  arrowroot) 
P  types:  omit  red  chili  peppers  and  garlic. Slice  tofu  into  1"  x  7:"  pieces. Put  flour  in  a  small 
paper  bag;  add  tofu  pieces  and  shake. Wash  broccoli 
and  cut  into  small  pieces. In  a  large  skillet,  heat  oil  and  pan-fry  tofu  pieces 
for  a  few  minutes. Add  onions,  garlic,  chili  peppers, 
and  salt. Cover  and  simmer  over  low  heat  for  2  min- 
utes. Add  broccoli,  mirin,  and  2  tablespoons  of  the 
water. Cover  and  simmer  for  10  minutes. Dilute  kudzu 
in  remaining  water  and  add  to  mixture. Stir  and  sim- 
mer uncovered  until  kudzu  becomes  clear. Serve  over 
appropriate  grain. 262 
jmtr 
TOFU    DISHES 
Lemon  Broccoli  Tofu Burdock  Sauce 
V,  VP,  VK,  K,  KV,  KP 
Serves  2 
3  stalks  broccoli  with  florets 
1  tbs  sunflower  oil 
72  c  thinly  sliced  firm  tofu 
1  minced  garlic  clove 
lh  tbs  grated  lemon  peel 
72  tbs  rice  vinegar 
72  tbs  rice  syrup 
3  tbs  water 
Cut  broccoli  in  florets;  peel  stems  and  cut  into  small 
pieces. Boil  in  water  to  cover  for  3  minutes. In  a  large 
skillet,  heat  oil  and  saute  tofu  with  garlic. Add  broc- 
coli pieces  to  tofu. Combine  lemon  peel,  vinegar,  rice 
syrup,  and  water;  toss  into  broccoli-tofu  mixture. Pan-Fried  Tofu 
%^4i 
trw  vSrS-is 
ALL  TYPES  (V  TYPES,  OCCASIONALLY) 
Serves  2 
74  c  corn  flour 
Pinch  of  salt 
72  lb  cubed  (1")  firm  tofu 
2  tbs  sunflower  oil 
Put  flour  and  salt  into  a  brown  paper  bag;  add  cubed 
tofu  and  shake. In  a  cast-iron  skillet,  heat  oil  until  hot 
but  not  smoking. Reduce  heat  slightly;  add  tofu  and 
brown  on  each  side  for  a  few  minutes. Serve  with 
Burdock  Sauce  (see  following  recipe)  and  appropriate 
grain. 96R 
ALL  TYPES 
Serves  2 
72  tsp  ginger  juice  (see  page  194) 
2  medium  burdock  roots 
2  carrots 
72  c  minced  onion 
72  tsp  sunflower  oil 
2  tbs  water 
Pinch  of  turmeric 
Pinch  of  salt 
74  c  water 
1  tbs  kudzu  (or  arrowroot) 
V,  VP,  and  VK:  substitute  sesame  oil  for  sunflower  oil. Make  the  ginger  juice  and  set  aside. Scrub  burdock 
roots  and  carrots;  cut  into  matchsticks. In  a  medium 
pan,  saute  roots  and  carrots  with  onions  in  oil. Add  2 
tablespoons  of  water,  cover,  and  simmer  for  3  min- 
utes. Add  ginger  juice,  turmeric,  and  salt,  and  7s  cup 
of  water. Continue  simmering  for  15  minutes. Dilute 
kudzu  in  remaining  water  and  stir  into  hot  vegetables. Add  pan-fried  tofu  cubes  (see  preceding  recipe) 
and  simmer  over  very  low  heat  for  3  minutes. Serve 
over  appropriate  grain  with  steamed  greens. 263 
J@fr 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Sweet  and  Sour  Tofu 
V,  VP,  VK 
Serves  2 
1  lb  semi-firm  tofu 
V2  c  fresh  cubed  (1")  pineapple 
1  tsp  walnut  oil 
'A  tsp  mirin 
V:  tsp  rice  vinegar 
'A  minced  garlic  clove  (optional) 
2  tbs  water 
Few  strands  of  saffron 
4  umeboshi  plums,  seeds  removed 
'A  c  pineapple  juice 
1  tbs  kudzu  (or  arrowroot) 
V2  c  warm  water 
Cut  tofu  into  1"  cubes. In  a  large  skillet,  saute  with 
pineapple  in  oil  until  tofu  begins  to  brown. Add  mirin, 
vinegar,  and  garlic. Add  2  tablespoons  of  water  and 
cover  for  2  minutes. Add  saffron,  umeboshi  plums, 
and  pineapple  juice. Simmer  over  low  heat  for  5  min- 
utes. Dilute  kudzu  in  'A  cup  water  and  add  to  tofu 
mixture,  stirring  until  it  begins  to  thicken. Serve  hot 
over  appropriate  grain. Tofu  Tempura 
ALL  TYPES 
Serves  2 
1  lb  semi-firm  tofu 
'A  c  corn  flour 
Pinch  of  salt 
'A  c  sunflower  oil 
Cut  tofu  into  1"  cubes. Put  flour,  salt,  and  tofu  in  a 
paper  bag  and  shake. Pour  oil  into  a  thin  6"  stainless 
steel  skillet. Heat  until  very  hot  but  not  smoking. Lower  heat  slightly  and  put  8  cubes  of  tofu  in  at  a 
time. Use  wooden  chop  sticks  to  turn  cubes  until golden  brown  on  each  side. Place  on  two  pieces  of 
cheesecloth  in  a  colander  in  sink  to  soak  up  excess  oil. Serve  with  Mild  Sweet  and  Sour  Sauce  (see  following recipe). Tempura  Batter  Variation: 
1  tsp  agar-agar  powder 'A  c  warm  water 
'A  c  whole  wheat  flour 
Pinch  of  sea  salt 'A  c  water 
Dilute  agar-agar  in  'A  cup  warm  water. Mix  ingredi- 
ents together  and  whip  into  a  smooth  batter. Add 
enough  water  to  make  batter  thick,  but  fluid. Dip  tofu 
pieces  in  batter  and  fry. Serve  hot. Mild  Sweet  and  Sour  Sauce »iW 
ALL  TYPES 
Serves  2 
1  tbs  ginger  juice  (see  page  194) 
'A  c  fresh  orange  juice 
'A  c  fresh  carrot  juice 
'A  tsp  coarse  black  pepper 
Pinch  of  turmeric 
1  tbs  rice  vinegar 
1  tbs  kudzu  (or  arrowroot) 'A  c  water 
Garnish: 
Grated  daikon 
Make  the  ginger  juice. Add  to  orange  and  carrot  juices. In  a  small  pan,  heat  the  three  juices  together  for  a  few 
minutes. Add  spices  and  vinegar. Dilute  kudzu  in 
water  and  add  to  juices. Stir  and  serve  over  Tofu 
Tempura  or  other  tofu  dishes. Garnish  with  freshly 
grated  daikon. 264 
m 
TOFU    DISHES 
Natto-Stuffed  Tofu 
Natto  is  cooked  soybeans  that  have  been  mixed  with 
specific  enzymes  and  fermented. V,  VK,  K,  KV 
Serves  2 
'A  c  natto 
xli  tsp  umeboshi  paste 
1  lb  firm  tofu 
1  sheet  nori  seaweed 
'A  tbs  sunflower  oil 
K  types:  use  sparingly. Whip  the  natto  and  umeboshi  paste  together  until 
frothy. Cut  tofu  in  4  large  squares,  'A"  thick. Scoop  1 
tablespoon  tofu  from  the  center  of  each  square  with- 
out piercing  the  bottom. Gently  place  1  tablespoon 
natto-umeboshi  mixture  into  each  indentation. If  you  have  a  gas  stove,  warm  nori  sheet  briefly 
over  an  open  flame;  otherwise  use  sheet  as  is. Cut 
lengthwise  into  4  pieces. Sandwich  two  pieces  of  natto- 
filled  tofu  together  and  wrap  with  "a  strip  of  nori, 
which  will  stick  to  the  damp  tofu. In  a  cast-iron  skil- 
let, heat  oil  and  saute  for  approximately  4  minutes 
until  golden  brown. Use  a  spatula  to  turn  tofu  squares 
so  they  brown  evenly. Serve  warm. Carrot  and  Raisin-Stuffed  Tofu 
»£*•■ 
V,  VP,  VK,  P,  PV,  PK 
Serves  2 
2  tbs  raisins 
'A  c  hot  apple  juice 
1  tsp  mirin 
'A  c  grated  carrots 
'A  tsp  cinnamon  powder 
74  tsp  fine  black  pepper 
1  tbs  walnut  oil 
1  sheet  nori  seaweed 
1  lb  firm  tofu Soak  raisins  in  hot  apple  juice  and  mirin  for  2  hours. In  a  medium  skillet,  cook  soaked  raisins  with  liq- 
uid, carrots,  and  spices  in  oil  over  medium  heat  for  2 
minutes. Follow  the  same  procedures  for  cutting, 
scooping,  filling,  wrapping,  and  cooking  as  for  Natto- 
Stuffed  Tofu  (above). Serve  warm. Ricotta  and  Tofu  Quiche 
pJfeSdi 
V,  VP,  P,  PV 
PK  OCCASIONALLY 
Serves  2 
1  whole  wheat  pie  crust  dough  (see  page  311) Filling: 
'A  c  crumbled  soft  tofu 
'A  c  ricotta  cheese 
'A  c  soy  milk 
Pinch  of  fine  black  pepper 
Pinch  of  turmeric 
1  tsp  cumin  powder 
2  tbs  sunflower  oil 
74  c  water 
Preheat  oven  to  375  degrees  F.  Mix  all  filling  ingredi- 
ents together  in  a  large  bowl. Lightly  grease  pie  pan 
Roll  out  pie  crust  dough  and  press  dough  into  pan. Pour  filling  into  pie  crust,  leveling  the  top. Hake  for  35 
minutes. Serve  warm. 265 
>m 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Baked  Spiced  Tofu Tofu-Stuffed  Squash 
^-^r^. V,  VK,  K,  KV,  KP 
Serves  2 
1  lb  firm  tofu 
'/2  tsp  curry  powder 
V2  tsp  tamari 
'/2  tsp  grated  ginger 
'/2  tsp  minced  garlic 
72  c  water 
Cut  tofu  into  '/2M  slices. Mix  spices  with  water  and 
bring  to  boil. Remove  from  heat  and  marinate  tofu  in 
the  mixture  for  30  minutes. Preheat  oven  to  375  de- 
grees F.  Bake  marinated  tofu  until  dry  (about  35  min- 
utes). Allow  to  cool  and  store  in  refrigerator  for  use  in 
sandwiches. V,  VP,  P,  PV,  PK 
Serves  2 
li  c  crumbled  soft  tofu 
h  c  stale  whole  wheat  bread,  crumbled 
li  c  sliced  fresh  mushrooms  (regular  or  shiitake) 
A  c  diced  celery 
A  c  diced  carrots 
A  c  diced  onion 
A  tsp  rock  salt 
A  tsp  turmeric 
1  tsp  coriander  powder 
2  tsp  sunflower  oil 
2  c  vegetable  or  grain  water 
1  buttercup  squash 
V  types:  omit  celery  and  mushrooms. Preheat  oven  to  375  degrees  F.  Mix  all  ingredients 
except  squash  together  in  a  large  bowl. Lightly  grease 
baking  pan. Cut  squash  in  half  lengthwise,  scoop  out 
seeds,  and  fill  the  centers  with  tofu-vegetable  stuffing. Bake  for  45  minutes  or  until  squash  is  tender. Serve 
hot. 266 
^m!r 
SEITAN    DISHES 
eitan,  a  traditional  food  of  Japan  and  China,  is  used  mostly  as  a  meat  substitute. Made  from  the 
gluten  of  whole  wheat  flour,  seitan  is  very  high  in  nutrients. It  is  available  prepackaged  in  health 
food  stores. The  following  instructions  tell  you  how  to  make  your  own  at  home. Seitan 
Serves  4 
4  lbs  whole  wheat  flour 
9  cups  water 
Place  flour  in  large  bowl;  add  enough  water  to  knead 
into  a  bread-dough  consistency;  knead  about  7  min- 
utes. Cover  with  water  and  let  sit  for  1  hour. Knead  in 
soaking  water  for  a  few  minutes. Pour  off  the  milky 
water  and  reserve. To  wash:  Place  dough  in  a  large  strainer  and  set  in  a 
large  bowl  of  water. Knead  dough  in  the  strainer. Dis- 
card milky  water. Repeat  this  washing  process,  alter- 
nating between  cold  and  warm  water  in  the  bowl,  until 
the  bran  and  starch  are  worked  out  of  the  dough. The 
last  rinse  should  be  in  cold  water  to  contract  the  gluten. Cut  gluten  ball  into  4"  pieces,  place  in  2  cups  boil ing  water  or  stock,  and  boil  for  40  minutes  over  me 
dium  heat. The  milky  rinse  water  may  be  used  for 
thickening  stews  and  gravies,  or  may  be  added  to  youi 
bath  water. Reserve  seitan  boiling  water  it  you  are 
making  Stuffed  Seitan  or  Seitan,  Daikon,  and  Carrot 
Stew. For  Soft  Seitan:  Place  gluten  in  a  covered  containei 
in  the  oven  with  pilot  light  on,  or  in  direct  sun,  fol  1 
hours. Dough  will  become  light  and  pliable,  making 
it  ideal  for  stuffing. (See  recipe  on  page  268 
Quick  Method:  Place  floui  in  a  large  bowl. Add 
enough  water  to  form  a  batter  ol  cookie  dough  COn 
sistency. Knead  for  5  minutes  until  floui  is  mixed 
thoroughly  with  watei. Covei  loa! with  loin  dips  ol 
warm  water  and  allow  to  sit  for  10  minutes  Knead 
again  in  soaking  watei  fol  I  minute,  then  wash  .is 
above. 26  7 
m 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Stuffed  Scitan Stripped  Tarragon  Seitan 
P« V,  VP,  VK,  P,  PV,  PK 
Serves  2 
2  tbs  unsweetened  apricot  jam 
'/:  tsp  rice  vinegar 
'A  lb  stale,  unyeasted  rye  bread 
2  tbs  sesame  oil 
4  diced  celery  stalks 
'A  cup  grated  carrots 
6  thinly  sliced  fresh  shiitake  mushrooms 
4  diced  crookneck  squash 
6  minced  water  chestnuts 
6  dried  apples,  in  pieces 
'A  c  apple  cider 
2  4"  pieces  soft  seitan 2  c  reserve  seitan  water 
Heat  jam  and  vinegar  together  until  thick  and  smooth. Set  aside. In  a  large  bowl,  shred  7:  cup  of  coarse  bread 
crumbs. In  a  large  skillet,  heat  oil  and  add  celery, 
carrots,  mushrooms,  squash,  chestnuts,  and  apples. Mix  all  ingredients  together  except  cider  and  seitan, 
and  cook  for  2  minutes  over  medium  heat. Stir  in 
cider;  cover  and  simmer  over  low  heat  for  10  minutes. Preheat  over  to  350  degrees  F.  With  your  hands, 
shape  each  seitan  piece  into  approximately  a  9"  x  6" 
rectangle. Fill  each  center  with  stuffing. Wrap  seitan 
around  filling;  tie  together  with  cotton  string  and 
close  the  ends  with  toothpick. Using  a  baking  dish 
with  a  cover,  fill  dish  one-quarter  full  with  reserve 
seitan  boiling  water. Add  stuffed  seitan  and  bake, 
covered,  for  45  minutes. With  a  slotted  spoon,  re- 
move seitan  from  liquid. Brush  on  apricot-vinegar 
mixture. Serve  with  freshly  steamed  collard  greens. 9^M 
V,  VP,  VK,  P,  PV,  PK 
Serves  2 
2  whole  scallions,  chopped 
4  sprigs  minced  fresh  tarragon 
74  tsp  coarse  black  pepper 
1  tsp  sesame  oil 
Few  drops  of  lemon  juice 
2  4"  pieces  firm  seitan,  cut  into  10  strips Pinch  of  salt 
7<  c  water 
In  a  large  skillet,  saute  scallions,  tarragon,  and  pepper 
in  oil  over  medium  heat  for  a  few  minutes. Add  lemon 
juice,  seitan,  salt,  and  water. Cover  and  simmer  for  5 
minutes  over  medium  heat. 268 
jmt. SEITAN    DISHES 
Chickpea  and  Seitan  Stew Seitan,  Daikon,  and  Carrot  Stew m'fo 
P,  PK,  PV,  K 
Serves  2 
1  c  chickpeas 
4"  piece  of  kombu  seaweed 
6  c  water 
'A  tsp  sea  salt 
2  tbs  olive  oil 
'A  c  chopped  shallots 
1  c  diced  carrots 
'A  c  diced  burdock  root 
'A  c  chopped  celery 
'A  tsp  cumin  powder 
'A  c  seitan,  cut  into  1"  pieces 
Garnish: 
'A  c  minced  fresh  fennel 
Soak  chickpeas  overnight. Drain  and  rinse. Wash 
kombu  by  placing  in  a  small  bowl  of  water  and  rub- 
bing gently  to  remove  salt. Place  kombu  on  the  bot- 
tom of  a  large  stew  pot. Add  water,  salt,  and  chickpeas, 
and  bring  to  a  boil. In  a  large  skillet,  heat  oil  and  saute 
vegetables  and  spices  for  5  minutes. Add  the  sauteed 
vegetables  and  seitan  pieces  to  the  chickpeas. Cover 
and  simmer  over  medium  heat  for  35  minutes. Gar- 
nish with  minced  fresh  fennel  and  serve  hot. »QB 
V,  VP,  P,  PV 
K,  KV,  KP,  VK  OCCASIONALLY 
Serves  2 
'A  tbs  sesame  oil 
'A  c  sliced  onion 
'A  tsp  grated  ginger 
'A  tsp  coriander  powder 
Pinch  of  salt 
12  pieces  firm  seitan 
4  carrots,  cut  in  1"  chunks 
2  daikon  radish,  cut  in  1"  chunks 
1  burdock  root,  cut  in  1"  chunks 
'A  c  reserve  seitan  water 
In  large  skillet,  heat  oil. Saute  onion  with  ginger,  co- 
riander, and  salt  over  medium  heat  for  a  few  minutes. Add  seitan,  carrots,  daikon,  burdock,  and  reserve  seitan 
water. Cover  and  simmer  for  20  minutes  over  me- 
dium-low heat. Serve  over  appropriate  grain.
_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:

        2. w sm^ 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Cassava  Masala 
ALL  TYPES,  OCCASIONALLY 
Serves  2 
1  lb  cassavas 
2  c  water 
2  tsp  sunflower  oil 
'A  tsp  black  mustard  seeds 
'A  c  diced  onion 
2  tbs  minced  fresh  cilantro 
'A  tbs  lemon  juice 
'A  tsp  turmeric 
'A  tsp  sea  salt 
V  types:  serve  with  appropriate  dhal,  to  lend  moisture. Peel  cassavas  and  split  into  halves  lengthwise. Cut 
into  2"  half-rounds. Boil  in  water  for  20  minutes  until 
tender;  drain. In  a  large  skillet,  heat  oil  and  roast  mustard  seeds 
until  they  pop. Add  onion  and  saute  until  translucent. Mix  in  cilantro,  lemon  juice,  turmeric,  and  salt;  saute 
for  an  additional  2  minutes. Add  boiled  cassavas  and 
brown  for  5  minutes  over  low  heat. Asparagus  with  Besan 
3 ALL  TYPES 
Serves  2 
Vs  c  soy  milk 
'A  c  chickpea  flour  (besan) 
1  tsp  rasam  masala  (see  page  304) 
'A  tsp  turmeric 'A  c  water 
1  tsp  split  urad  dhal,  without  skins 
1  tsp  coriander  seeds 
12  spears  fresh  asparagus,  trimmed 
V  types:  substitute  fresh,  plain  yogurt  for  soy  milk. Combine  soy  milk,  chickpea  flour,  rasam  powder, 
turmeric,  and  water  into  a  batter. In  a  medium  cast- 
iron  skillet,  dry-roast  urad  and  coriander  seeds  until 
medium  brown. Add  batter  and  toast  over  low  heat 
for  about  10  minutes,  until  the  batter  is  baked  and 
flaky. Steam  asparagus  for  about  5  minutes  until  al 
dente. Crumble  toasted  batter  over  asparagus  and 
serve. Scarlet  Runner  Bean  and  Flower 
240 
J@fr 
UNIVERSAL   VEGETABLE    DISHES 
Vegetable  Pullau Cauliflower  with  Mustard  Seeds 
ALL  TYPES 
Serves  6 
1  tsp  sunflower  oil 
1  tbs  yellow  split  peas 
1  tsp  coriander  seeds 
1  tsp  cumin  seeds 
72  tsp  whole  peppercorns 
3  dried  crushed  curry  leaves 
6  whole  cloves 
2"  cinnamon  stick,  broken  into  small  pieces 
4  large  cardamom  pods 
Vh  tsp  sunflower  oil 
xh  c  diced  white  onions 
lli  c  diced  carrots 
lh  c  diced  celery 
xh  c  string  beans,  cut  into  1"  pieces 
'/2  c  fresh  peas 
'A  tsp  turmeric 
'A  tsp  sea  salt 
2  c  brown  basmati  rice 
4'/2  c  boiling  water 
7b  c  raisins 
V  types:  omit  fresh  peas. K  types:  substitute  millet  for  rice. In  a  medium  skillet,  heat  1  tablespoon  oil. Brown 
split  peas,  coriander  and  cumin  seeds,  peppercorns, 
and  curry  leaves. Using  a  hand  grinder,  grind  to  a  fine 
powder. In  a  small  skillet,  dry-roast  cloves,  cinnamon,  and 
cardamom. Remove  seeds  from  cardamom  pod  and 
using  a  small  hand  grinder,  grind  all  dry-roasted  spices 
into  a  coarse  mixture. Heat  172  teaspoons  oil  in  the  medium  skillet  and 
saute  onions  for  3  minutes. Add  vegetables,  turmeric, 
and  salt;  saute  for  5  minutes. Place  vegetables  in  a  medium  pot  along  with  spice 
mixtures  from  the  two  skillets. Wash  rice  and  place 
over  vegetables. Add  boiling  water  and  raisins;  cover 
and  simmer  over  low  heat  for  35  to  40  minutes  until 
grain  is  cooked  and  fluffy. F'JW/iS£&. K,  KP,  PK 
Serves  2 
72  tsp  sunflower  oil 
1  tsp  black  mustard  seeds 
2  c  cauliflower 
74  c  water 
Heat  oil  in  skillet  and  roast  mustard  seeds  until  they 
pop. Cut  the  cauliflower  florets  and  stems  into  small 
pieces  and  add  to  skillet;  brown  lightly. Add  water, 
cover,  and  simmer  for  a  few  minutes,  until  cauli- 
flower is  tender. Serve  warm. Sweet  Potato  Curry 
I  SB 
V,  VP,  VK,  P,  PV,  PK 
Serves  2 
3  sweet  potatoes 
1  tsp  sunflower  oil 
72  c  diced  onion 
1  tbs  curry  powder 
72  tsp  garam  masala 
1  tsp  cumin  seeds iU  c  water 
Pinch  of  sea  salt 
K  types:  substitute  3  white  potatoes  for  sweet,  mid  2 
green  chili  peppers,  and  reduce  oil  to  '/:  teaspoon. Scrub  potatoes  well  and  cut  into  1"  Cubes. In  a  large 
skillet,  heat  oil  and  saute  onion  and  spices  for  a  few 
minutes. Add  potatoes  and  saute  over  low  heal  foi  3 
minutes. Add  water  and  salt. Stir,  cover,  and  simmei 
for  45  minutes  over  low  heat  until  curl  v  is  laiih  thick. Serve  with  appropriate  grain. 241 
jmt, 
UNIVFKSAL    RECIPES    FOR    EACH    BODY   TYPE 
Spiced  Vegetables 
K,  KV,  KP 
Serves  2 
'A  tsp  sunflower  oil 
1  tsp  black  mustard  seeds 
1  tsp  split  urad  dhal,  without  skins 
7<  tsp  fenugreek  powder 
lh  tsp  cayenne  pepper 
lA  tsp  turmeric 
Pinch  of  asafoetida 
Pinch  of  salt 
'A  c  diced  red  bell  peppers 
'A  c  finely  cut  collard  stems 
xli  c  finely  cut  cauliflower  pieces 
72  c  finely  cut  broccoli  florets  and  peeled  stems 
l/i  c  water 
'A  c  shredded  collard  greens 
KP  types:  omit  cayenne  and  fenugreek. In  a  medium  skillet,  heat  oil. Brown  mustard  seeds 
until  they  pop;  add  urad  dhal  and  fenugreek. Add 
cayenne,  turmeric,  asafoetida,  and  salt. Stir  in  bell 
peppers,  collard  stems,  and  cauliflower  and  broccoli 
pieces. Add  water,  cover,  and  simmer  over  low  heat 
for  10  minutes. Add  shredded  collard  greens  and  sim- 
mer for  another  3  minutes. Serve  hot. Karelas  with  Yogurt  Sauce 
v,  VK,  K,  KV 
Serves  2 
72  c  fresh  plain  yogurt 
2  tbs  chickpea  flour  (besan) 
1  c  water 
72  tsp  sunflower  oil 
72  tsp  minced  ginger 
72  tsp  minced  green  chili  peppers 
3  dried  crushed  curry  leaves 74  tsp  cumin  powder 
Pinch  of  turmeric 
4  karelas 
172  tsp  sunflower  oil 
Pinch  of  sea  salt 
K  types:  use  'A  cup  yogurt  and  only  1  teaspoon  oil. Blend  yogurt,  chickpea  flour,  and  water  to  a  smooth 
consistency. In  a  medium  skillet,  simmer  over  low 
heat,  stirring  constantly  to  prevent  curdling. In  an- 
other skillet,  heat  72  teaspoon  of  the  oil  and  saute 
ginger,  chili  peppers,  curry  leaves,  cumin,  and  tur- 
meric for  3  minutes  over  low  heat. Stir  into  yogurt 
mixture  (dadhi)  and  remove  mixture  from  heat. Cut  karelas  in  half  lengthwise;  core  and  rinse. Slice 
into  74M  half-rounds. Reheat  skillet  and  add  remain- 
ing oil. Saute  karelas  over  medium  heat  for  5  minutes. Add  salt,  cover,  and  simmer  over  low  heat  for  25 
minutes. Uncover  and  simmer  an  additional  15  min- 
utes, until  karela  pieces  are  crisp. Pour  yogurt  sauce 
over  karela  and  serve. Roasted  Peppers 
ALL  TYPES 
Serves  2 
2  large  green  bell  peppers 
Wash  both  peppers  and,  holding  with  tongs,  place 
each  one  directly  over  a  medium  open  flame. Turn  as 
needed  to  roast  evenly. When  completely  blackened, 
place  in  a  bowl  of  cold  water. Remove  the  blackened 
skin  by  hand  and  cut  open  pepper  to  remove  stem 
and  seeds. Be  careful  not  to  burn  your  hands. Slice 
peppers  and  serve  with  a  salad  or  dressing. They  can 
also  be  used  as  a  garnish. 242 
jmt. UNIVERSAL    BEAN    DISHES 
AND    DHALS 
Baked  Beans Soybeans 
P,  PV,  PK,  K,  KV,  KP 
Serves  2 
1  c  navy  beans 
3"  piece  kombu  seaweed 
3'/2  c  water 
Vs  tsp  black  mustard  seeds 
V2  tsp  grated  ginger 
1  tbs  sunflower  butter 
'At  tsp  rock  salt 
Preheat  oven  to  300  degrees  F. Wash  beans  and  soak 
in  3  cups  of  water  for  2  hours. To  wash  kombu,  place 
in  a  small  bowl  of  water  and  rub  gently  to  remove  salt. Combine  beans  and  kombu  in  a  pot  with  water  and 
bring  to  a  boil. Cover  and  simmer  over  medium  heat 
for  1  hour. Dry-roast  the  mustard  seeds  and  add  to 
beans,  along  with  the  ginger,  butter,  and  salt. Hake  for 
45  minutes. BESS 
P,  PV,  PK 
Serves  2 
1  c  soybeans 
1  ear  corn,  husked 
4  c  boiling  water 
1  very  finely  chopped  carrot 
lli  c  minced  onion 
'A  tsp  sea  salt 
'/2  tsp  cinnamon  powder 
'A  tsp  whole  cloves 
Pinch  of  turmeric 
]h  tsp  orange  peel 
Wash  soybeans  and  soak  m  3  CUpS  cold  wain  OVC1 
night. Strip  kernels  from  corn  ear. Drain  soybeans 
and  add  to  boiling  water  along  with  carrot,  onion, 
corn  kernels,  stripped  corn  cob,  salt,  and  spices. Covei 
and  simmei  ovei  medium  heat  foi  I1  hours. Re 
move  from  heat. Remove  and  discard  the  stripped 
cob  and  add  orange  peel. Allow  dish  to  sit  foi  1  i 
minutes. Sei  ve  wai  m. 243 
jmtr 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Mung  Humus 
ALL  TYPES 
Serves  2 
7:  C  split  mung  dhal 
1  c  boiling  water 
Pinch  of  sea  salt 
l/i  tsp  fine  black  pepper 
'A  c  minced  onion 
2  tsp  olive  oil 
2  tbs  minced  parsley 
1  tsp  lemon  juice 
1  tbs  sunflower  butter 
V*  types:  use  tahini  instead  of  sunflower  butter. V  and  K  types:  add  1  minced  clove  garlic. P  and  K  types:  substitute  chickpeas  for  mung. K  types:  use  %  teaspoon  sunflower  oil  instead  of  the 
butter. Wash  mung  dhal  until  water  runs  clear. Add  to  boil- 
ing water  and  cook  over  medium  heat  for  8  minutes. Remove  mung  from  water  when  cooked  but  still  firm. Using  a  potato  masher,  mash  mung  in  a  bowl  and  add 
salt  and  pepper. Saute  onion  in  olive  oil  for  3  minutes. Add  minced 
parsley  and  saute  for  an  additional  3  minutes. Com- 
bine mung,  onions/parsley  mixture,  and  lemon  juice 
in  a  suribachi  and  grind  to  a  fine  paste. Add  the 
sunflower  butter  and  blend  into  the  paste. For  K  and 
P  types,  serve  on  appropriate  toast  or  crackers. For  V 
types,  serve  on  moist,  freshly  baked  bread. Chickpeas  and  Onions 
(PC) 
P,  PV,  PK,  K,  KV,  KP 
Serves  2 
xli  c  chickpeas 
2  c  water 
1  tsp  coconut  oil 
'A  c  minced  onion 
1  tbs  minced  fresh  cilantro 
Pinch  of  sea  salt 
K  types:  add  ]h  teaspoon  cayenne  and  substitute  lh 
teaspoon  of  sunflower  oil  for  the  coconut  oil. Soak  chickpeas  in  3  cups  of  water  overnight. Drain 
and  add,  along  with  2  cups  water,  to  pressure  cooker. Cover  without  locking  and  bring  to  a  boil. Lock  cover 
and  bring  to  pressure. Cook  over  medium  heat  for  25 
minutes. Remove  from  heat  and  allow  pressure  to  fall 
naturally;  drain. (For  conventional  cooking,  bring 
chickpeas  to  a  boil  in  4  cups  of  water. Cover  and  cook 
over  medium  heat  for  45  to  50  minutes. ) In  a  large  skillet,  saute  onion  in  oil  for  3  minutes. Add  cilantro  and  saute  for  an  additional  2  minutes. Add  drained  chickpeas  and  salt. Allow  to  sit  over  low 
heat  for  3  minutes. Remove  and  serve  warm. Plain  Dhal 
ALL  TYPES 
Serves  2 
'/2  c  split  mung  dhal 
2  c  boiling  water 
Pinch  of  sea  salt 
'A»  tsp  turmeric 
lli  tsp  sunflower  oil 
1  tsp  cumin  seeds 
P  and  K  types:  add  '/:  cup  yellow  split  peas,  if  desired. 244 
>m 
UNIVERSAL    BEAN    DISHES    AND    DHALS 
Wash  split  mung  dhal  until  the  water  runs  clear. Add 
to  boiling  water  with  salt  and  turmeric. Cover  and 
simmer  over  medium-low  heat  for  20  minutes. In  a  small  skillet  or  large  tablespoon  heat  oil  and 
brown  cumin  seeds. Add  to  dhal. Remove  from  heat. Cover  and  allow  to  sit  for  5  minutes. Serve  with  ap- 
propriate grain. Whole  Mung  Dhal Chana  Dhal 
V,  VP,  VK,  K,  KV,  KP 
Serves  2 
1  c  whole  mung  dhal 
2'A  c  water 
'A  tsp  turmeric 
Pinch  of  sea  salt 
1  tbs  ghee 
1  minced  green  chili  pepper 
'/2  tsp  grated  ginger 
72  tsp  cumin  seeds 
1  tsp  coriander  powder 
Pinch  of  asafoetida 
1  tsp  fresh  lemon  juice 
Wash  mung  dhal  until  water  runs  clear. Soak  in  3 
cups  of  cold  water  overnight. Drain. Boil  2  cups  of  the 
water  and  add  dhal,  turmeric,  and  salt. Cover  and 
simmer  over  medium  heat  for  50  minutes. In  a  small  skillet,  heat  ghee  and  brown  chili  pep- 
per, ginger,  and  cumin  seeds  for  a  few  minutes. Add 
the  powdered  spices  toward  end  of  the  browning. Add  to  dhal  with  lemon  juice  and  remaining  water. Cover  and  continue  to  simmer  for  an  additional  30 
minutes  over  low  heat. w)mMW& 
P,  PV,  PK,  K,  KV,  KP 
Serves  2 
'A  c  chana  dhal  (or  yellow  split  peas) 
4  c  water 
Pinch  of  rock  salt 
'A  tsp  sunflower  oil 
72  tsp  cumin  seeds 
P  types:  use  lh  teaspoon  ghee  instead  of  oil. Wash  chana  dhal  until  water  runs  clear. Soak  dhal  in 
2  cups  of  cold  water  for  2  hours;  rinse  and  drain. Boil 
dhal  in  remaining  2  cups  of  water  for  20  minutes. Add 
salt. In  a  small  skillet  or  large  tablespoon,  heat  oil  and 
roast  cumin  seeds  until  light  brown. Add  seeds  and 
oil  to  dhal. Cover  and  allow  to  sit  for  3  minutes. Serve 
warm  with  cooked  grain  or  chapati. Split  Pea  Dhal. v. J P,  PV,  PK,  K,  KV,  KP 
Serves  2 
1  c  yellow  split  peas 
3  c  boiling  water 
72  tsp  turmeric 
Pinch  of  sea  salt 
1  tsp  sunflower  oil 
1  tbs  minced  fresh  cilantro 
1  tsp  garam  masala  (see  page  302) 
Wash  yellow  split  peas  until  watei  urns  dear. Soak  in 
3  cups  water  for  30  minutes. 1  'ram  and  add  to  boiling 
water  with  turmeric  and  salt. ( lover  and  simmei  ovei 
low  heat  for  1  hour. In  a  small  skillet,  heat  the  oil  and  saute  cilantro  fol 
2  minutes;  add  garam  masala  a\\k\  saute  fol  I  minute. Pour  into  cooked  dhal. Cover  aiul  allow  to  sit  fol    ) 
minutes. Set  ve  wai  m. 245 
>m 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Aduki  and  Shallot  Dhal 
(PC) 
ALL  TYPES 
Serves  2 
lh  c  aduki  beans 
3  c  water 
'/2  c  thinly  sliced  shallots 
'/2  tsp  minced  ginger 
1  tsp  sunflower  oil 
'/2  tsp  lemon  juice 
xli  tsp  turmeric 
'/j  tsp  black  mustard  seeds 
Garnish: 
Minced  fresh  parsley 
Soak  beans  in  3  cups  of  cold  water  for  5  hours. Drain 
and  rinse. Add  beans  and  water  to  pressure  cooker.
A side dish, served with a grain.
What type of dish is the recipe for "Cassava Masala"?
To cook the beans and water mixture.
What is the purpose of using a pressure cooker in the recipe for "Baked Beans and Soybeans"?
It is recommended to use it as a mono-diet for panchakarma therapy, as it facilitates the cleansing process.
What is the recommended use of the dish "Kuttu"?
It is recommended to omit it and use sunflower oil instead.
What is the recommended use of the ingredient "sesame oil" in the recipe for "Tofu and Broccoli"?
It is not mentioned in the recipe, but it seems to be a mistake and should be corrected.
What is the purpose of the step "Using a hand grinder, grind the spices and add to the mixture" in the recipe for "Mixed Vegetable Sambar"?