They 
are  good  for  Vata  and  Kapha  types,  and  may  he  used 
occasionally  by  Pitta. Peppercorn 
Marica,  kali  much. Grown  in  profusion  along  the 
world's  oldest  spice  shores,  the  Malab.u  (  o.isl,  and 
throughout  the  southwest  regions  of  India. There  aie 
notably  three  colors:  black,  white  (safed  nmJiK  and 
green. Peppercorns,  used  in  a  great  variety  ol  foods, 
299 
jmt. UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
are  the  dried  berries  of  a  vine. Harvested  unripe  and 
sun-dried,  they  are  ground,  crushed,  or  used  whole. Great  for  digestive  stimulation,  peppercorns  are  one 
of  the  three  heating  spices  used  in  the  ancient 
Ayurvedic  formula  called  trikatu. The  other  two  in- 
gredients are  ginger  and  pippali. This  pepper  is  excel- 
lent for  Vata  and  Kapha  types,  and  may  be  used  occa- 
sionally by  Pitta  types. Poppy  seeds 
Khas  khas,  pusta. These  tiny,  off-white  seeds  of  the 
poppy  plant  are  used  ground,  wet-ground,  or  whole 
in  many  vegetable  dishes. They  have  a  high  oil  con- 
tent like  most  seeds  and  lend  a  nutty  flavor  to  foods. Both  the  cream  and  blue  poppy  seeds  are  available  in 
the  United  States. Poppy  seeds  may  be  used  by  all 
three  doshas. -  Jpqpdpfefe; 
Poppy 
Rock  salt 
Sendha  namak. A  salt  mined  in  its  crystalline  form 
from  the  underground  dry  sea  beds. Recommended 
by  Ayurveda  for  use  with  cooking  foods,  rock  salt  has 
the  highest  mineral  content  of  any  salt. Cooling  in 
energy,  it  has  an  unusual  oxidizing  property  not 
present  in  sea  salt. Even  when  salt  is  prohibited  in  a 
diet,  a  certain  quantity  of  rock  salt  is  permitted  by 
Ayurveda. Rock  salt  is  good  for  all  types;  it  is  best  for 
Vata,  and  for  occasional  use  by  Pitta  and  Kapha  types. Saffron 
Kesar,  These  stigmas  of  the  saffron  crocus  have  been 
cultivated  in  Asia  Minor,  India,  China,  and  the  Medi- 
terranean. The  deep  carmine  strands  are  very  expen- 
sive and  provide  a  sattvic  accent  to  food. Saffron  is 
used  in  many  milky  desserts  to  add  a  perfumed  sweet- ness, and  in  Indian  basmati  rice  dishes. The  best  saf- 
fron strands  are  available  from  Kashmir  and  Spain. It 
is  excellent  for  Pitta,  but  may  be  used  by  all  types. Sarsaparilla 
This  bitter,  sweet,  and  cooling  herb  is  grown  domes- 
tically and  is  used  as  a  mild  diuretic  and  blood  puri- 
fier by  both  Pitta  and  Kapha  types. Sassafras 
This  pungent  and  heating  herb  is  grown  domestically 
and  used  as  a  mild  blood  cleanser  and  stimulant. It  is 
good  for  both  Kapha  and  Vata  types. Sesame  seeds 
Til. These  tiny,  tear-shaped  seeds  come  in  black  and 
ivory. Found  in  the  pods  of  the  sesame  plant,  these 
seeds  are  fragrant  and  rich  in  oil  and  protein. Once 
washed  and  roasted,  they  are  ground  or  used  whole  in 
dhal,  rice,  and  milk. Sesame  seeds  are  very  often  used 
in  religious  ceremonies. The  black  seeds  are  generally 
used  in  ceremonies  for  the  deceased  and  are  not  often 
used  for  cooking  in  India. Sesame  oil  is  used  exten- 
sively in  the  Ayurvedic  massage  therapies. These  seeds 
are  good  for  Vata  types. Sesame 
Tamarind 
Imli. The  tamarind  tree  is  native  to  India. Its  pulpy, 
podded  fruit  is  used  for  its  sour  and  fruity  taste,  and 
for  its  somewhat  cooling  effect  in  the  hot  weather. Found  throughout  India  in  dhals,  vegetables,  and  rice, 
300 J@fr 
VEDIC    HERBS,    SPICES,    AND    ACCENTS 
tamarind  is  also  used  to  make  confectionery. It  is 
excellent  for  Vata  types  and  may  be  taken  occasionally 
by  Pitta  types. Turmeric 
Haldi. Native  to  Southeast  Asia  and  South  India,  this 
rhizome,  like  ginger,  may  be  used  dried  or  fresh. The 
roots  are  boiled,  sun-dried  for  several  weeks,  and  then 
ground. Turmeric  is  used  in  many  masalas,  curries, 
dhals,  rice,  vegetable  dishes,  and  desserts  in  India. Although  bitter,  it  is  considered  by  Ayurveda  to  be 
good  for  all  three  doshas. Varak 
Varak  refers  to  the  exquisite  soft  filigree  foil  sheets  of 
gold  and  silver  used  in  India  since  ancient  time. These 
sheets  are  slivered  and  used  to  adorn  various  foods. This  custom  was  derived  from  the  Ayurvedic  tradi- 
tion of  using  precious  metals  and  pieces  of  pearl  and 
conch  shell  in  bhasma  (medicinal  ash). The  sheets  are 
made  by  molding  pure  metal  dust  between  parch- 
ment sheets,  then  hammering  them  until  the  dust  sets 
into  a  foil. Gold  varak  may  be  used  by  Vata  and  Kapha 
types  and  silver  by  Pitta  types. Wild  pomegranate  seeds 
Daru,  anardana. Grown  in  the  foothills  of  the 
Himalayas,  the  daru  fruit  is  not  edible;  only  the  seeds 
are  used. Dried,  roasted,  and  ground  or  used  whole, 
the  seed  lends  a  sour  taste  to  vegetables,  soups,  and 
dhals. This  is  an  especially  suitable  spice  for  Vata  types. Wild  pomegranate  seeds  have  been  used  in  Ayurvedic 
medicine  as  far  back  as  the  Vedic  period. VEDIC    ESSENCES 
Essences,  called  ruh  in  India,  are  concentrated  flavor- 
ings extracted  from  herbs,  spices,  fruits,  flowers,  root, 
bark,  wood,  and  tree  leaves. They  are  used  in  foods  to 
induce  the  body's  natural  aroma,  in  the  form  of  re- 
membering the  cosmic  nature  of  our  beings. Fragrant 
scents  and  delightful  tastes  are  both  important  forms of  therapy  in  Ayurveda. Aromatic  oils  and  essences 
invoke  our  sattvic  nature. Essences  were  in  use  even  before  the  Vedic  period. They  are  made  by  a  water  distillation  process  and 
extracted  without  the  use  of  chemicals  or  alcohols. The  most  popular  essences  in  Vedic  cooking  are  from 
rose  petals,  vetiveri's  roots,  screw  pine  flowers,  and sandalwood. Essences  are  used  in  the  sweet  brews, 
beverages,  puddings,  and  desserts  of  India. Essences 
and  essential  oils  are  added  to  foods  after  the  foods 
have  been  removed  from  the  fire. Khus  essence 
Khas  khas. Khus  essence  is  extracted  from  the  roots  of 
vetiver  grass,  grown  in  tropical  climates  throughout 
the  world. The  roots  are  used  for  making  hand  fans. The  essence  of  khus  grass  is  sweet  and  cooling. Khus 
oil  has  a  strong,  deep  aroma  like  that  of  a  forest. This 
essence  is  good  for  all  three  doshas. Sandalwood  essence 
Ruh  chandan. The  wood  is  known  as  chandan  and  the 
oil  as  chandan  tel. Sandalwood  is  native  to  India  and 
grows  in  Tamil  Nadu  and  Mysore. This  most  exquisite 
wood  has  been  used  to  carve  deities  and  build  temples. The  chandan  paste  is  used  in  Hindu  ceremonies  and 
worn  on  the  forehead  as  a  constant  reminder  of  our 
true  nature. A  cooling  paste,  powder,  oil,  or  essence, 
sandalwood  is  used  in  Ayurvedic  pharmacology  and 
aromatherapy. It  is  also  used  in  small  amounts  m 
Vedic  cooking. The  oil  is  mixed  in  a  syrup  and  ad 
ministered  as  a  revitalizer. Sandalwood  paste  can  be  made  by  taking  .1  piece  of 
sandalwood  and  rubbing  it  on  a  flat  stone. Add  a  tew 
drops  of  water  to  allow  a  paste  to  form. This  essence 
is  excellent  for  all  three  doshas. Screw  pine  essence 
Ruh  kewra. This  essence  comes  from  the  screw  pine 
trees,  which  grow  mostly  in  South  India. The  screw 
pine  bears  beautiful  perfumed  flowers  and  sweet  fruits. Ruh  kewra  is  good  fo]  Vata  and  Kapha  and  fol  oeea 
sional  use  by  Pitta. 301 
J@fr 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Rose  essence 
Ruh  gulab. Rose  essence  is  extracted  from  the  petals  of 
the  rose;  rose  water,  or  kewra,  is  extracted  through  a 
process  of  infusion  and  distillation. The  rose  oil,  es- 
sence, and  water  are  used  throughout  India  to  accent 
sweet  beverages. The  rose  essence  and  oil  are  used  in 
Ayurveda's  aromatherapy. Rose  essence  is  excellent 
for  both  Vata  and  Pitta  types. MASALAS  AND 
CONDIMENTS 
A  masala  is  a  combination  of  spices  that  have  been 
ground  and  melded  together. The  spices  are  frequently 
dry-roasted  before  grinding. Spices  begin  to  yield  their 
potency  and  healing  characteristics  as  soon  as  they 
are  ground;  after  a  certain  time,  only  the  shell  of  the 
spice  remains — the  body  of  flavor  and  energy  evapo- 
rate with  exposure  to  the  elements. Practice  grinding 
your  masalas  once  a  week  for  the  following  week's 
cooking  needs  and  store  in  well-sealed  jars  in  a  cool 
place. Unique  to  all  cultures,  condiments  are  pun- 
gent, salty,  sour,  or  sweet  food  items,  taken  in  small 
quantities,  that  invigorate  the  taste  buds  and  give  ex- 
citement to  a  meal. Masalas  and  condiments  are  to  be 
made  fresh  every  fortnight. Garam  Masala 
Every  state  in  India  has  its  own  variation  of  garam 
masala. Peppercorn,  nutmeg,  ginger,  sesame  seeds, 
mace,  cassia  leaves,  mustard  seeds,  and  grated  coconut 
may  also  be  used  in  a  variety  of  these  masalas. V  and  K  types:  use  any  combination  of  the  above 
mentioned  spices. P  types:  substitute  cumin,  coriander,  fennel,  roasted 
coconut,  saffron,  and  neem  leaves  for  the  cardamon; 
reduce  cinnamon  to  one  2"  stick. In  a  heavy  cast-iron  skillet,  dry-roast  the  seeds,  cloves, 
and  cinnamon  over  medium-low  heat  for  10  minutes. Tap  the  cardamom  pods  to  release  the  seeds  (discard 
the  pods). Using  a  grinding  stone  as  a  mallet,  pound 
the  cardamom  seeds  and  roasted  cinnamon  sticks 
into  small  bits  on  a  grinding  stone. Combine  the 
sticks  and  cardamom  seeds  and,  using  a  hand  spice 
grinder  or  a  suribachi,  grind  into  a  fine  powder. Store 
the  masala  in  an  airtight  jar  in  a  cool  place. South  Indian  Style: 
1  c  cumin  seeds 
'A  c  coriander  seeds 
'A  tsp  ajwan  seeds 
4  black  cardamom  pods 
1  dried  whole  red  chili  pepper 
P  types:  substitute  1  teaspoon  fennel  seeds  for  the  ajwan 
seeds  and  chili  pepper. In  a  heavy  cast-iron  skillet,  dry-roast  the  seeds  and 
whole  chili  pepper  over  medium-low  heat  for  10 
minutes. Using  a  hand  mallet  and  grinding  stone, 
pound  the  cardamom  pods;  discard  the  shells. Grind 
all  the  seeds  and  chili  pepper  together  with  a  small 
hand  grinder  into  a  fine  powder. Store  the  masala  in 
an  airtight  jar  in  a  cool  place. ■mtw 
ALL  TYPES 
North  Indian  Style: 
'A  c  coriander  seeds 
'A  c  cumin  seeds 
'/»  c  whole  cloves 
2  to  4  cinnamon  sticks,  2"  long 
'A  c  green  cardamom  pods 
302 
jm?. VEDIC    HERBS,    SPICES,    AND    ACCENTS 
Mild  Garam  Masala 
ALL  TYPES 
2  tsp  coriander  seeds 
1  tsp  cumin  seeds 
'A  tsp  fennel  seeds  (optional) 
'A  tsp  whole  black  peppercorns 
'A  tsp  whole  cloves 
Using  a  mortar  and  pestle,  grind  all  the  seeds  and 
spices  into  a  fine  powder. Store  in  an  airtight  jar. Chat  Masala 
V,  VP,  VK 
1  tbs  cumin  seeds 
V4  tbs  fennel  seeds 
'A  tbs  mango  powder 
'A  tbs  garam  masala  (see  page  302) 
'A  tbs  black  salt  (or  rock  salt) 
'A  tsp  cayenne  powder 
2  pinches  asafoetida 
'A  tsp  ginger  powder 
P  types:  omit  mango  powder,  cayenne,  and  asafoetida. In  a  heavy  skillet,  dry-roast  the  cumin  and  fennel 
seeds  until  golden  brown. Remove  and  grind  in  a 
mortar  and  pestle. Combine  with  remaining  ingredi- 
ents, return  to  skillet,  and  dry-roast  for  a  few  more 
minutes. Store  in  a  tightly  covered  jar  in  a  cool  place. Panch  Puran: 
Bengali  Masala 
V,  VP,  VK,  K,  KV,  KP 
'A  c  cumin  seeds 
V3  c  nigella  seeds 
'A  c  fennel  seeds 
'A  c  black  mustard  seeds 
7«  c  fenugreek  seeds 
In  a  heavy  skillet,  dry- roast  all  the  seeds  for  10  min- 
utes over  low  heat. Stir  gently. Using  a  suribachi,  grind 
into  a  fine  powder. Store  in  an  airtight  jar  in  a  cool 
place. Madras  Curry  Powder 
B« V,  VP,  VK,  K,  KV,  KP 
1  tbs  cumin  seeds 
1  tbs  black  mustard  seeds 
'A  tbs  fenugreek  seeds 
'A  tbs  split  urad  dhal,  without  skins 
4  fresh  whole  dried  red  chili  peppers 
'A  tsp  whole  black  peppercorns 
12  fresh  curry  leaves 
1  tbs  turmeric  powder 
'A  c  coriander  powder 
In  a  heavy  skillet,  dry-roast  cumin,  mustard,  and 
fenugreek  seeds  along  with  the  dhal,  chili  peppers, 
peppercorns,  and  curry  leaves  ovei  low  heal  fol  8 
minutes,  stirring  gently. Using  a  small  hand  gruulei 
or  a  suribachi,  grind  spices  until  they  are  powdered. Lightly  roast  the  turmeric  and  coiiaiulei  powder,  and 
combine  with  other  spues. Place  curry  powdei  in  an 
airtight  jar  and  store  111  .i  cool  place. 303 
>m 
UNIVERSAL    RECIPES    FOR    EACH    BODY    TYPE 
Rasam  Masala 
V,  VP,  VK,  K,  KV,  KP 
1  c  coriander  seeds 
V2  c  dried  red  chili  peppers 
'/:  c  whole  black  peppercorns 
xli  c  plus  2  tbs  cumin  seeds 
xh  c  black  mustard  seeds 
In  a  large  cast-iron  skillet,  dry-roast  all  the  ingredi- 
ents, stirring  constantly. Maintain  low,  even  heat  un- 
til the  seeds  begin  to  pop  and  crackle. Using  a  wooden 
spoon,  grind  together. When  cool,  store  in  an  airtight 
jar. Pudina  (Mint)  Masala 
ALL  TYPES 
1  tbs  sunflower  oil 
'A  c  split  urad  dhal,  without  skins 
1  c  dried  mint  leaves 
'/«  c  whole  black  peppercorns 
2  tbs  coriander  seeds 
1  tsp  green  cardamom  seeds 
In  a  large  cast-iron  skillet,  heat  the  oil. Lower  heat 
and  slowly  roast  dhal  until  light  brown. Add  mint  and 
roast  for  a  few  minutes. Using  a  small  hand  grinder, 
grind  both  to  a  fine  powder. In  a  separate  skillet,  dry- 
roast  peppercorns,  coriander,  and  cardamom. Stir 
seeds  constantly  to  ensure  even  roasting. Grind,  then 
combine  with  dhal-mint  mixture. When  cool,  store  in 
an  airtight  jar. Sambar  Powder 
V,  VP,  VK,  K,  KV,  KP 
V4  c  coriander  seeds 
3A»  c  cumin  seeds 
'/«  c  chana  dhal 
2  tbs  fenugreek  seeds 
xh  c  black  mustard  seeds 
xh  c  dried  red  chili  peppers 
V2  tsp  sea  salt 
xh  tsp  asafoetida 
KP  and  VP:  use  sparingly. In  a  large  cast-iron  skillet,  dry-roast  coriander  and 
cumin  seeds  and  dhal. Add  fenugreek,  mustard  seeds, 
and  chili  peppers  after  the  dhal  begins  to  turn  light 
brown. Continue  roasting  over  very  low  heat  for  an 
additional  5  minutes. Add  salt  and  asafoetida  at  end 
of  roasting. Using  a  small  hand  grinder,  grind  the 
ingredients  together  into  a  fine  powder. When  cool, 
store  in  an  airtight  jar. Cumin  and  Black  Pepper  Rasam 
ALL  TYPES 
xh  c  whole  black  peppercorns 
72  c  plus  2  tbs  cumin  seeds 
'A  c  coriander  seeds 
In  a  cast-iron  skillet,  dry-roast  ingredients  evenly  over 
very  low  heat  until  cumin  seeds  turn  light  brown. Using  a  small  hand  grinder,  grind  to  a  fine  powder. When  cool,  store  in  an  airtight  jar. 304 
jmt, 
VEDIC    HERBS,    SPICES. AND    ACCENTS 
Gun  Powder 
V,  VK,  K,  KV 
l/i  c  split  urad  dhal.wihout  skins 
xh  c  yellow  split  peas 
10  dried  red  chili  peppers 
lh  tsp  sea  salt 
'A  tsp  asafoetida 
K  types:  use  'A  teaspoon  salt 
In  a  large  cast-iron  skillet,  dry-roast  urad  dhal,  split 
peas,  and  chili  peppers  evenly  until  dhal  turns  light 
brown. Remove  from  pan  and  add  salt  and  asafoetida; 
toast  for  a  few  minutes. Grind  ingredients  together  in 
a  suribachi  into  a  very  fine  powder. When  cool,  store 
in  an  airtight  jar. Gomasio 
This  Japanese  condiment,  made  of  salt  and  sesame 
seeds,  is  excellent  for  Vat  a  types. ALL  TYPES,  OCCASIONALLY 
1  tbs  sea  salt 
1  c  sesame  seeds,  washed 
P  types:  use  sparingly 
Place  sea  salt  in  a  stainless-steel  pan  over  medium 
heat. Dry-roast  for  two  minutes  until  salt  becomes 
dry. Using  a  mortar  and  pestle,  grind  salt  to  a  fine 
powder. Place  the  washed  sesame  seeds  in  the  pan 
over  a  medium  heat  and  dry-roast  for  several  min- 
utes. Stir  constantly  with  a  wooden  spoon  to  avoid 
burning;  shake  the  pan  frequently  to  brown  the  seeds 
evenly. When  the  seeds  turn  golden,  place  them  in  the 
mortar  and  pestle  with  the  ground  sea  salt. Slowly  but 
firmly  grind  into  a  coarse  powder. Allow  to  cool  com- 
pletely before  placing  in  an  airtight  glass  or  ceramic 
container. PICKLES 
Pickles  have  been  used  for  centuries  by  every  culture 
to  stimulate  the  digestive  process,  and  to  add  the 
necessary  sour  taste  to  a  meal. Nomadic  tribes  used 
pickles  to  accent  foods;  pickles  needed  little  care  and 
matured  as  they  traveled. In  the  villages  of  India, 
travelers  still  often  carry  some  dried  dhal,  pickles, 
fresh  ground  flour,  and  ghee. They  park  by  the  road- 
side and  find  small  pieces  of  firewood  and  some  dried 
cow  dung  to  make  a  fire. After  cooking  the  dhal,  they 
bake  the  flour  dough  directly  on  the  kindling  embers. The  bread  and  dhal  will  be  served  as  a  full  meal,  along 
with  the  pickles,  which  are  called  achar. Radish,  Daikon,  Turnip,  Wild  Radish 
The  most  common  pickles  in  India  are  the  lime 
and  the  green  mango. Today,  there  are  scores  ol  dil 
ferent  pickles,  such  as  hoi  chili,  fresh  ginger,  daikon, 
and  gooseberry. Most  watery  vegetables,  such  as  tan 
liflower  and  cabbage,  are  good  foi  pickling. Vedic  pickling  is  done  without  vinegar,  garlic,  or 
onions,  since  these  foods  became  too  tamask  in  na 
305 
Jffi?, 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
ture  when  used  in  pickling. Vedic  pickles  are  made 
from  mustard  oil,  rock  salt,  and  lime  or  lemon  juice. They  arc  left  in  the  sun,  which  is  the  best  heat  for 
pickling. Sunlight  retards  the  fermentation  process, 
which  allows  the  pickle  to  cure. All  pickles  are  taken 
inside  at  night. The  energy  of  the  moon  slows  the 
natural  process  and  diminishes  the  energy  of  a  good 
pickle. Most  commercial  pickles  in  India  today  are 
saturated  with  oils,  asafoetida,  and  spices. Making  a 
good  pickle  is  a  fine  art  and  a  worthwhile  accomplish- 
ment. In  Japan,  the  pickles  of  daikon,  umeboshi  plum, 
ginger,  and  a  variety  of  vegetables  also  provide  a  ritual 
support  to  meals. Rice  balls  wrapped  in  nori  with  a 
piece  of  pickled  umeboshi  plum  in  the  center  is  the 
mainstay  of  a  traveller's  repast. Pickles  are  best  for  the  Vata  types,  although  tiny 
pieces  may  occasionally  be  taken  by  Kapha  and  Pitta 
types. Nimbu  Achar  (Lime  Pickle) 
v,  VP,  VK 
6  thin-skinned  limes 
'/2  c  mustard  oil 
3  tbs  sea  salt 
Wash  the  limes  and  sun-dry  for  15  minutes. Cut 
lengthwise  and  squeeze  juice. Reserve. Cut  skin  of 
each  lime  into  eight  sections. In  a  small  stainless-steel 
pot,  heat  the  mustard  oil  and  add  the  lime  juice. Remove  from  heat  and  stir  in  salt. Place,  along  with 
lime  pieces,  into  a  clean  glass  jar. Allow  to  cool  and 
cover  with  a  nonmetallic  lid. Set  jar  in  the  sun  every  day  for  4  to  5  hours  for  four 
weeks. Bring  jar  in  daily  at  dusk,  and  shake  it  occa- 
sionally. Store  thereafter  at  room  temperature. Mula  Achar  (Daikon  Pickle) Nimbu  Achar  (Lemon  Pickle) 
v,  VP,  VK 
2V2  c  water 
2  c  thinly  sliced  daikon 
'/2  c  sesame  oil 
1  tbs  black  mustard  seeds 
4  whole  cayenne  peppers 
2  tsp  sea  salt 
Boil  water  in  a  stainless-steel  saucepan. Scrub  the 
radishes  and  blanch  for  a  minute. Drain  and  sun-dry 
for  one  hour. In  a  small  stainless  pan,  heat  the  sesame 
oil. Mix  the  sun-dried  radishes,  black  mustard  seeds, 
cayenne  pepper,  and  salt  together  and  place  in  a  clean 
glass  jar. Add  the  warm  oil. Allow  to  cool;  cover  with 
a  nonmetallic  lid. Set  the  jar  in  sunlight  every  day  for  4  to  5  hours  for 
two  weeks. Remember  to  bring  jar  in  daily  at  dusk, 
and  shake  occasionally. Store  in  a  cool  place  after 
opening. V,  VK 
8  lemons 
1  tbs  black  mustard  seeds 
'/4  c  fine  sea  salt 
1  tsp  asafoetida lh  c  cayenne 
'/:  tsp  turmeric 
3  tbs  sesame  oil 
Cut  each  lemon  into  twenty-four  pieces,  leaving  rinds 
intact. In  a  small  cast-iron  skillet,  dry-roast  mustard 
seeds  until  they  pop. Turn  off  heat  and  slightly  toast 
salt,  asafoetida,  cayenne,  and  turmeric. In  a  separate  pan,  heat  oil  and  pour  onto  lemon 
pieces. Allow  to  cool. Mix  in  spices  thoroughly  with 
clean  hands. Place  in  a  glass  jar,  cover  with  a  muslin 
cloth,  and  allow  to  sit  for  one  week  in  a  warm  place. Serve  in  small  amounts  as  a  condiment. 306 
m 
VEDIC    HERBS,    SPICES,    AND    ACCENTS 
Aam  Achar 
(Green  Mango  Pickle) 
ALL  TYPES,  OCCASIONALLY 
P  TYPES:  ONLY  IN  FALL  AND  WINTER 
3  medium  unripe  mangoes 
2  tsp  sea  salt 
V3  c  sunflower  oil 
2  tbs  black  mustard  seeds 
'/«  tsp  cardamom  powder 
'/«  tsp  ground  mace 
Vh  tsp  ground  cloves 
'A  c  Sucanat  or  unrefined  brown  sugar 
Wash  and  peel  mangoes. Remove  pits  and  slice  into 
thin  slivers. Marinate  slivers  in  sea  salt  for  1  hour. Heat  oil  in  a  stainless  steel  saucepan;  add  mustard 
seeds,  cardamom,  mace,  and  cloves  and  roast  for  a 
few  minutes  until  the  mustard  seeds  pop. Stir  in  sugar 
and  remove  from  heat. Add  marinated  mangoes  and 
place  mixture  in  a  clean  glass  jar;  allow  to  cool. Cover  with  a  nonmetallic  lid  and  place  in  the  sun 
every  day  for  4  or  5  hours  for  two  weeks. Remember 
to  bring  jar  in  daily  before  dusk,  and  shake  it  occa- 
sionally. Store  in  a  cool  place  after  opening. CHUTNEYS 
Chutneys  are  an  important  accent  to  Vedic  cuisine. They  are  made  with  a  variety  of  ingredients,  from 
dhals  and  nuts,  to  coconut  and  tamarind. A  panoply 
of  chutneys  are  made  fresh  for  daily  use  and  are  cooked 
or  marinated  over  a  period  of  time  to  accompany 
ceremonial  feasts  and  celebrations. Much  like  pickles, 
chutneys  are  a  condiment  that  enliven  any  meal. Imli  (Tamarind)  Chutney 
ALL  TYPES 
'A  c  dried  tamarind 
1  c  boiling  water 
'/2  tsp  ajwan  seeds 
3  tbs  dried  shredded  coconut 
3  tbs  finely  chopped  roasted  peanuts 
3  whole  cayenne  peppers 
1  tsp  sea  salt 
1  tbs  minced  fresh  cilantro 
'A  tbs  minced  ginger 
P  types:  use  sparingly. In  a  glass  bowl,  combine  dried  tamarind  and  boiling 
water. Allow  to  sit  for  30  minutes. With  clean  hands, 
mash  and  knead  the  tamarind  into  a  smooth  pulp. Strain  the  pulp  through  a  sieve  to  remove  tamarind 
fibers. Scrape  the  bottom  of  the  sieve  thorough!) to 
retrieve  as  much  pulp  as  possible. Heat  a  heavy  cast-iron  skillet  and  dry-roast  the 
ajwan  seeds,  dried  coconut,  peanuts,  cayenne,  and 
salt  over  medium  heat  for  5  minutes. ( lombine  roasted 
ingredients  and  tamarind  pulp  in  a  large  glass  bowl. Add  the  fresh  cilantro  and  ginger. Serve  fresh  with 
rice  or  chapatis. .U)7 Jffjfr 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Plum  Chutney  (Aloo  Bukhara) 
ALL  TYPES 
2  lbs  ripe  plums 
2  tbs  ghee 
'/2  tsp  minced  ginger 
1  tsp  grated  orange  peel 
'A  tsp  ground  mace 
7<  tsp  cinnamon  powder 
'A  tsp  coriander  powder 
'/«  tsp  ground  turmeric 
7«  tsp  ground  cloves 
'/2  c  grape  juice 
'/2  c  Sucanat,  unrefined  brown  sugar,  or  maple  syrup 
7«  tsp  sea  salt 
Wash  plums;  pit  and  cut  into  quarters. In  a  stainless 
steel  saucepan,  heat  the  ghee. Saute  ginger  and  orange 
peel  for  a  few  minutes. Add  plums,  spices,  juice,  sugar, 
and  salt;  bring  to  a  boil. Lower  heat  and  continue  to 
cook,  covered,  for  30  minutes  until  the  chutney  be- 
comes a  thick  jam. Allow  to  cool;  place  in  a  glass  jar  and 
store  in  a  cool  place. While  this  chutney  is  used  mostly 
for  festivities  and  celebrations,  it  may  be  used  by  all 
three  doshas  throughout  the  year  as  a  condiment. Mango  Chutney 
0fe Mint  Chutney 
ALL  TYPES 
1  c  peeled  and  finely  chopped  semi-ripe  mango 
72  c  freshly  grated  coconut 
72  c  coconut  milk  (see  page  194) 
72  tsp  sea  salt 
72  tsp  black  mustard  seeds 
72  tsp  sunflower  oil 
Using  a  small  hand  grinder,  grind  mango  pulp,  coco- 
nut, coconut  milk,  and  salt  into  a  paste. Saute  mus- 
tard seeds  in  hot  oil  until  they  pop  and  mix  into  the 
paste. P,  PV,  PK,  K,  KV,  KP 
h  bunch  fresh  cilantro 
h  bunch  fresh  mint  leaves 
li  tbs  lemon  juice 
li  tsp  roasted  pomegranate  seeds 
I  *  tsp  fine  sea  salt 
2  tbs  fresh  plain  yogurt 
P  types:  add  VI 2  teaspoons  maple  syrup  to  yogurt,  if 
desired. Grind  all  ingredients,  except  yogurt,  together  in  a 
suribachi. Store  in  a  glass  jar  and  keep  in  a  cool  place. Mix  in  yogurt  directly  before  serving. Dry  Coconut  Chutney 
ALL  TYPES 
1  tbs  sunflower  oil 
7r  c  split  urad  dhal,  without  skins 
7«  split  chana  dhal 
74  tsp  tamarind  pulp 
1  c  freshly  grated  coconut 
72  tsp  black  mustard  seeds 
74  tsp  sea  salt 
K  types:  use  only  1  teaspoon  oil  and  '/*  cup  grated 
coconut. Heat  oil  in  a  large  cast-iron  skillet. Lower  heat  and 
roast  dhals  evenly  until  light  brown. Using  a  small  hand 
grinder,  grind  into  a  dry  paste. In  a  small  skillet,  dry- 
roast  tamarind  pulp  and  coconut  (keeping  them  sepa- 
rated) over  very  low  heat  for  30  minutes  until  tama- 
rind flakes. Remove  tamarind  and  dry-roast  mustard 
seeds  until  they  pop. Remove  coconut  and  allow  to 
cool  for  thirty  minutes. Grind  coconut,  tamarind,  and 
mustard  seeds  into  a  powder. Combine  with  dhal  pow- 
der and  salt. When  cool,  store  in  an  airtight  jar. 308 
«r 
VEDIC    HERBS,    SPICES. AND    ACCENTS 
Orange  and  Cherry  Chutney 
9 
v,  VP,  P,  PV 
Vs  c  fresh  cherries,  seeded 
7s  c  orange  pulp 
7s  c  fresh  orange  juice 
72  tsp  cinnamon  powder 
74  tsp  cardamom  powder 
2  tbs  minced  fresh  mint  leaves 
1  tbs  ghee 
Pinch  of  coarse  black  pepper 
Pinch  of  turmeric 
Pinch  of  sea  salt 
1  tbs  mirin 
Using  a  potato  masher,  mash  cherries  in  a  small  sauce- 
pan until  they  have  consistency  of  a  coarse  puree. Add 
orange  pulp  and  juice,  cinnamon,  cardamom,  and 
mint  leaves;  warm  over  very  low  heat  for  15  minutes. In  a  separate  pan,  warm  ghee  and  roast  black  pepper, 
turmeric,  and  salt  for  2  minutes. Stir  in  mirin  and  add 
to  orange/cherry  mixture. Simmer  for  an  additional  5 
minutes. Allow  to  cool;  place  in  a  glass  jar  and  store 
in  a  cool  place. Serve  with  dosa  or  idli  on  festive 
occasions. Cilantro  and  Parsley  Chutney low  heat  until  light  brown. During  the  last  few  min- 
utes, add  mustard  seeds  and  roast  until  they  pop. Using 
a  small  hand  grinder,  grind  mixture  to  a  dry  paste. In  a  small  skillet,  dry-roast  tamarind  over  very  low 
heat  for  30  minutes  until  it  flakes. Add  the  sun-crisped 
cilantro  and  parsley  and  dry-roast  for  5  minutes. Add 
salt  during  the  last  minute. Grind  into  a  fine  powder. Combine  the  dry  paste  and  the  powder. When  cool, 
store  in  an  airtight  jar. Green  Ginger 
and  Coconut  Chutney 
ALL  TYPES V,  VP,  VK,  K,  KV,  KP 
xh  c  freshly  grated  coconut 
2  tbs  minced  green  ginger 
1  tbs  minced  fresh  green  chili  peppers 
2  tbs  lemon  juice 
72  c  water 
74  tsp  sea  salt 
72  tsp  black  peppercorns 
72  tbs  sunflower  oil 
VK:  use  sparingly 
K  types:  use  'A  teaspoon  oil  and  only  '/*  cup  of  coconut 
Grind  coconut,  ginger,  and  chili  peppers  together  in 
a  suribachi,  adding  lemon  juice,  water,  and  salt. Saute 
peppercorns  in  oil  and  add  to  suribachi. Continue 
grinding  and  adding  water  until  desired  consistenc) 
is  reached. Store  in  a  glass  jar. 72  c  minced  fresh  cilantro 
74  c  minced  fresh  parsley 
2  tsp  sunflower  oil 
7h  c  split  urad  dhal,  without  skins 
72  tsp  black  mustard  seeds 
74  tsp  dried  tamarind 
74  tsp  salt 
K  types:  use  I  teaspoon  oil. V  and  K  types:  add  'A  cup  roasted  red  chili  peppers 
and  a  pinch  of  asafoetida. Sun-dry  minced  cilantro  and  parsley  for  a  lew  hours. Heat  oil  in  a  large  skillet  and  roast  urad  dhal  evenly  over Hot  Pepper  Chutney 
m V,  VK 
1  tsp  sea  salt 
74  c  fresh  red  hot  chili  peppers 
74  c  rice  vinegar 
I  ightly  toast  salt  in  a  ^ast   iron  skillet  toi   2  minutes 
Finely  mince  chili  peppers. In  a  small  stainless  steel 
pan,  heat  vinegai  OVd  low  heat;  nn\  in  (.lull  peppers 
and  salt. Store  in  an  airtight  jai   in  a  cool  place. U)9 jmtr 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Zucchini  Chutney 
V,  VP,  VK,  K,  KV,  KP 
1  zucchini 
V:  tsp  sunflower  oil 
2  tbs  yellow  split  peas 
1  tsp  split  urad  dhal,  without  skins 
4  green  chili  peppers 
4  curry  leaves,  preferably  fresh 
Pinch  of  asafoetida 
Pinch  of  sea  salt 
'A  c  water 
'A  tsp  black  mustard  seeds 
Cut  zucchini  into  'A"  slices. In  a  large  skillet,  heat  oil 
and  add  split  peas,  urad  dhal,  chili  peppers,  curry 
leaves,  asafoetida,  and  salt. Brown  evenly  over  low 
heat  for  5  minutes. Add  zucchini  and  water. Cover 
and  simmer  for  5  minutes. Using  a  small  hand  grinder, 
grind  zucchini  mixture  to  pulp. In  a  separate  pan, 
dry-roast  mustard  seeds  over  medium  heat  for  3  min- 
utes and  add  to  chutney. Serve  as  a  condiment. RAITAS 
(YOGURT  SALADS) 
Cucumber  Raita 
ALL  TYPES  (K  TYPES,  USE  SPARINGLY) 
Serves  4 
1  cucumber 
1  c  plain  yogurt 
'A  tsp  cumin  powder 
'A  tsp  turmeric 
'A  tsp  fine  sea  salt 
V  and  K  types:  add  cayenne  or  chili  powder. Peel  cucumber  and  cut  into  thin  slices. Combine  yo- 
gurt, spices,  and  salt. Add  cucumbers  to  yogurt  and 
refrigerate  for  10  minutes  before  serving. Use  as  a  con- 
diment. Lemon  Raita 
v,  VP,  VK 
Serves  4 
1  small  lemon 
'A  c  fresh  plain  yogurt 'A  tbs  honey 
'A  tsp  cumin  powder 
'A  tsp  fine  black  pepper 
Cut  lemon  into  thin  slices,  discarding  seeds  but  leav- 
ing rind  intact. Combine  yogurt,  honey,  and  spices. Marinate  lemon  in  yogurt  mixture  for  15  minutes 
and  then  refrigerate  for  15  minutes. Serve  as  a  condi- 
ment. Orange  Raita 
V,  VP,  VK,  P,  PV,  PK 
Serves  4 
1  small  peeled  orange 
1  tbs  maple  syrup 
1  c  fresh  plain  yogurt 
'A  tsp  turmeric 
'A  tsp  cardamom  powder 
1  tbs  grated  orange  rind 
Cut  peeled  orange  into  thin  slices  and  discard  seeds. Combine  maple  syrup  with  yogurt;  add  spices. Mari- 
nate orange  slices  in  spiced  yogurt  for  20  minutes. Add  the  orange  rind. Refrigerate  for  30  minutes. Serve 
as  a  condiment. 310 
« 
UNIVERSAL    DESSERTS 
n I     ome  of  the  recipes  in  this  section  call  for  certified  raw  milk. For  those  people  who  are  lactose 
\^_y      intolerant,  the  following  substitutions  are  suggested:  Soy  milk  for  P  and  K  types;  almond  or  rice 
milk  for  V  types. PIE   DOUGH 
Whole  Wheat  Dough 
I V,  VP,  P,  PV 
Makes  double  crust  for  three  9"  pies 
4  c  whole  wheat  pastry  flour 
XU  tsp  sea  salt 
'A  c  light  sesame  oil,  chilled 
1  c  cold  water 
Mix  flour  and  salt  together  in  a  large  mixing  bowl. Add  oil  and  mix  well. Add  water. Knead  dough  for  4 
minutes;  then  allow  to  sit  at  room  temperature  for  15 
minutes  or  chill  for  30  minutes. Divide  dough  in  two  pieces;  roll  one  piece  into  a 
circle  about  l1^"  larger  than  the  bottom  of  your  pie 
dish. Lightly  oil  the  dish  and  press  rolled  dough  into 
it,  letting  dough  come  up  over  edge  of  the  dish  a  little. Fill  with  prepared  filling. Roll  out  second  piece  of  dough  to  cover  the  top 
and  edges  of  the  dish. Place  loosely  over  the  tilling; 
press  edges  of  the  upper  and  lower  crusts  togethei 
with  your  fingertips  or  the  lines  ol  a  fork. Poke  a  few 
holes  in  the  top  of  the  pic  with  a  fork  to  allow  excess 
air  to  escape. 31  1 
^mv 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Barley  and  Whole  Wheat  Dough 
K,  KV,  KP 
Makes  double  crust  for  two  9"  pies 
2  c  barley  pastry  flour 
1  c  whole  wheat  pastry  flour 
'A  tsp  sea  salt 
'A  c  chilled  corn  oil 
1  c  cold  water 
Follow  the  same  procedure  for  the  Whole  Wheat  Pie 
Dough  described  on  the  preceding  page. PIES Saffron  and  Apple  Pie 
ALL  TYPES 
Fills  two  9"  pies 
4  cored  apples 
12  strands  saffron 
'A  tsp  cinnamon 
'/»  c  apple  juice  concentrate 
V  types:  substitute  peaches  and  peach  juice  concentrate. Preheat  oven  to  350  degrees  F.  Dice  apples  and  com- 
bine all  ingredients. Pour  into  bottom  crust  of  pie. (See  preceding  recipes  for  pie  dough.) Cut  upper  rolled 
crust  into  twelve  VV  wide  strips. Criss-cross  over  fill- 
ing. Bake  for  40  minutes,  until  crust  is  golden. Amasake  and  Cardamom  Pie 
m* Raspberry  Gel  Pie 
ALL  TYPES 
Fills  two  9"  pies 
1  c  amasake 
'A  tsp  cardamom  powder 
'A  tsp  vanilla  extract 
1  c  tangerine  sections 
'A  tsp  orange  rind 
2  tsp  agar-agar 
2  tbs  warm  water 
P  and  V  types:  add  2  tablespoons  maple  syrup,  if 
desired. Preheat  oven  to  350  degrees  F.  Boil  all  but  last  two 
ingredients  for  10  minutes. Dilute  agar-agar  with  water 
and  add  to  hot  amasake  mixture. Stir  and  simmer  for 
3  minutes. Remove  from  heat  and  allow  to  cool. Pour 
into  bottom  pie  crust  and  cover  with  upper  crust. (See  preceding  recipes  for  pie  dough.) Bake  for  40 
minutes,  until  crust  is  golden. ALL  TYPES 
Fills  one  9"  pie 
'A  c  cherry  juice 
'A  tsp  almond  extract 
2  tbs  kudzu  (or  arrowroot) 
'A  c  cold  water 
1  lb  fresh  raspberries 
2  tbs  maple  syrup 
Preheat  oven  to  350  degrees  F.  Boil  cherry  juice  and 
add  extract. Dilute  kudzu  in  cold  water;  add  to  the 
boiled  juice. Stir  over  medium  heat  until  thickened 
into  a  gel. Wash  the  raspberries  and  add  to  the  mixture,  along 
with  the  maple  syrup. Pour  into  a  bottom  pie  crust 
and  cover  with  top  crust. (See  preceding  recipes  for 
pie  dough.) Bake  for  40  minutes,  until  crust  is  golden. 312 
jmt. UNIVERSAL    DESSERTS 
Almond  and  Hazelnut  Cream  Pie 
v,  VP,  VK 
Fills  one  9"  pie 
V2  lb  blanched  almonds 
xli  lb  blanched  hazelnuts 
72  tsp  hazelnut  extract 
V2  c  certified  raw  cow's  cream 
V2  c  certified  raw  cow's  milk 
72  c  unrefined  brown  sugar 
2  tsp  agar-agar 
2  tbs  warm  water 
Preheat  oven  to  350  degrees  F.  Using  a  small  hand 
grinder,  blend  the  almonds,  hazelnuts,  and  extract 
into  a  coarse  paste. Boil  the  cream  and  milk  for  5 
minutes;  add  brown  sugar  and  nut  paste. Dilute  agar- 
agar  in  warm  water  and  add,  stirring  until  mixture 
begins  to  thicken. Pour  into  bottom  pie  crust  and 
cover  with  top  crust. (See  preceding  recipes  for  pie 
dough.) Bake  for  40  minutes,  until  crust  is  golden. Popcorn  Crunch  Crustless  Pie 
38 
P,  PV,  PK,  K,  KV,  KP 
Fills  one  9"  pie 
1  tsp  sunflower  oil 
7«  c  popcorn  kernels 
72  c  pear  juice  concentrate 
74  c  carob  powder 
Preheat  oven  to  400  degrees  F.  Heat  oil  in  a  large 
saucepan  over  medium  heat  for  3  minutes. Add  ker- 
nels, cover,  and  pop  over  medium-low  heat  for  about 
4  minutes. Add  juice  concentrate  and  carob  powder 
to  popped  corn  and  mix  to  coat. Lightly  oil  a  pie  dish 
and  fill  with  popcorn  mixture. Bake  for  15  minutes. FESTIVE  DESSERTS 
Clay  Pot  Baked  Apples 
Www 
P,  PV,  PK 
Serves  6 
6  medium  Granny  Smith  apples 
8  oz  ricotta  cheese 
3  tbs  maple  syrup 
Presoak  a  clay  pot  in  water  for  10  minutes. Core  the 
apples. Combine  cheese  and  maple  syrup  and  stuff 
into  cavities. Place  stuffed  apples  in  pot,  cover,  and 
place  in  cold  oven. Turn  oven  to  450  degrees  F.  and 
bake  for  30  minutes. Cherry  Strudel 
p@8 
ALL  TYPES 
Serves  2 
72  whole  wheat  pie  dough  (see  page  311) 
1  lb  fresh  cherries,  pitted 
7b  c  cherry  juice 
72  c  cherry  juice  concentrate 
74  tsp  almond  extract 
74  tsp  nutmeg  powder 
Preheat  oven  to  350  degrees  F.  Roll  pie  dough  to 
shape  of  a  rectangle,  7*"  thick. Combine  all  remaining 
ingredients  and  boil  for  5  minutes;  pour  into  center 
of  rolled  dough. Fold  sides  of  rectangle  over  each  Other,  and  puss 
ends  together  with  a  fork. Make  holes  m  the  top  with 
a  fork  to  allow  excess  air  to  escape. Hake  fol  35  mm 
utes,  until  crust  is  golden  brown. 313 
jmt. UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Universal  Trifle 
ALL  TYPES 
Serves  4 
Corn  Base: 
1  c  cornmeal 
'/4  c  corn  oil 
Pinch  of  sea  salt 
'A  c  water 
Combine  cornmeal,  corn  oil,  and  sea  salt  together. Add  enough  water  to  form  a  thick  paste. Oil  a  12" 
cast-iron  skillet. Pour  corn  dough  into  the  skillet  and 
cook  over  medium  heat  for  15  minutes. Set  aside. Fresh  Fruit  Gel: 
'A  c  each:  crushed  pineapple,  sliced  peaches,  sliced 
strawberries 
2  c  cherry  juice 
'A  c  pureed  bananas 
1  tbs  agar-agar 
'A  c  warm  water 
Boil  the  pineapple,  peaches,  and  strawberries  in  cherry 
juice  for  3  minutes;  add  pureed  bananas. Dilute  agar- 
agar  in  warm  water  and  stir  into  mixture,  cooking 
over  medium  heat  for  3  minutes. Remove  cornbread  intact  and  place  in  the  bottom 
of  a  12"  mold  (preferably  one  that  can  be  opened 
from  the  bottom). Pour  fruit  gel  over  cooked 
cornbread  and  chill  for  2  hours. Almond  Cream  Topping: 
1  c  blanched  almonds 
'A  c  maple  syrup 
1  tsp  almond  extract 
'A  c  whipped  cream  (optional) 
K  types:  substitute  'A  cup  honey  for  maple  syrup,  and 
do  not  use  whipped  cream. Using  a  hand  grinder,  puree  the  almonds  to  a  fine 
paste. Add  maple  syrup  and  almond  extract. Pour 
over  chilled  cornbread/fruit  gel  and  top  with  whipped 
cream. Cut  like  a  cake  and  serve. Raspberry  Tart N.W/ ®)Wi3Wx 
ALL  TYPES 
Makes  twelve  3"  x  3"  tarts 
'A  c  cherry  juice 
1  c  fresh  raspberries 
12  strands  saffron 
'A  tsp  orange  extract 
2  tbs  cherry  juice  concentrate 
Pinch  of  sea  salt 
2  tsp  agar-agar 
2  tbs  warm  water 
'A  whole  wheat  pie  dough  (page  311) 
Bring  cherry  juice  to  a  boil  and  add  raspberries,  saf- 
fron, orange  extract,  fruit  concentrate,  and  sea  salt. Dilute  agar-agar  with  warm  water. Stir  over  medium 
heat  until  very  thick. Remove  from  heat  and  allow  to 
cool  for  half  an  hour  before  filling  tarts. Preheat  oven  to  350  degrees  F.  Roll  pie  dough  into 
9"  x  12"  rectangle,  'A"  thick. Cut  into  12  equal  pieces 
and  fill  center  of  each  square  with  raspberry  mixture. Fold  two  opposite  tips  of  a  square  together  to  form 
a  triangle. Press  folded  edges  with  a  fork  to  seal. Re- 
peat process  for  remaining  tarts. Make  holes  in  top  of 
each  tart  to  allow  air  to  escape. Bake  in  oiled  pan  for 
20  minutes,  until  the  crusts  turn  golden. Clay  Pot  Baked  Pears 
V,  VP,  P,  PV 
Serves  4 
4  firm  pears 
4  tsp  fructose 
'A  c  unsweetened  carob  chips 
'A  tsp  grated  lemon  rind 'A  c  pear  juice 
'A  c  whipping  cream 
'A  tsp  vanilla  extract 
Presoak  a  clay  pot  in  water  for  10  minutes. Core  the 
314 
m 
UNIVERSAL    DESSERTS 
pears  and  put  1  teaspoon  fructose  in  each  cavity;  top 
with  carob  chips  and  sprinkle  with  lemon  rind. Place 
pears  in  pot  and  pour  the  pear  juice  over  the  pears. Cover  and  place  in  cold  oven. Turn  oven  to  450  de- 
grees F.  and  bake  for  45  minutes  or  until  pears  are  soft 
but  not  mushy. Whip  the  cream  with  vanilla  until 
slightly  stiff  and  serve  over  pears. Ricotta  Fruit  Dessert 
P,  PV,  PK 
Serves  2 
1  c  ricotta  cheese 
72  c  fresh  strawberries 
lh  tbs  raisins 
'A  c  fresh  apricots 
2  tbs  maple  syrup 
xli  c  orange  juice 
'A  tsp  cardamom  powder 
Place  ricotta  cheese  in  the  center  of  a  dessert  dish. Arrange  strawberries,  raisins,  and  apricots  around 
edges  of  cheese. Mix  together  remaining  ingredients 
and  pour  over  cheese  and  fruit. for  10  minutes  over  medium  heat. Remove  from  heat, 
pour  in  a  custard  bowl,  and  add  the  pureed  fruits  and 
kudzu  mixture. Stir  in  the  maple  syrup. Place  in  re- 
frigerator to  set  for  15  minutes. Serve  cool. Pineapple  Kanten 
Kanten  is  sometimes  used  interchangeably  with  the 
term  agar-agar. Kanten  is  also  the  Japanese 
name  for  a  gelled  dessert. "till® 
ALL  TYPES 
Serves  4 
2  c  orange  juice 
2  c  pineapple  juice 
4  tsp  agar-agar 
'A  c  warm  water 
1  c  pineapple  chunks 
1  c  orange  sections 
Combine  the  juices  and  warm  over  low  heat. Dilute 
agar-agar  in  warm  water  and  add  to  juices. Add  fruits 
and  stir  over  medium  heat  for  2  minutes  until  mix- 
ture begins  to  thicken. Remove  from  heat  and  allow 
to  cool  for  15  minutes. Pour  into  a  mold  and  refrig- 
erate for  2  hours. Mango  and  Melon  Custard 
%$M  •  3U4 
V,  VP,  P,  PV,  PK 
Serves  4 
2  peeled  ripe  mangoes 
1  peeled  melon  (honeydew  or  cranshaw) 
1  tsp  kudzu  (or  arrowroot) 
2  tbs  cold  water 
2  c  mango  juice 
1  tsp  maple  syrup 
Pulp  melon  and  mangoes  and  puree,  using  a  food 
grinder. Set  aside. Dilute  the  kudzu  in  cold  water. Heat  the  mango  juice  in  a  small  saucepan  and  simmer 
3  15 
J@f, 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Fruit  Cobbler 
P,  PV,  PK,  K,  KV,  KP 
Serves  4 
7:  c  diced  apples 
[/i  c  diced  fresh  apricots 
lA  c  currants 
'A  c  dried  pineapple  and  pear  pieces 
1  c  water 
lA>  c  barley  flour 
Pinch  of  ginger 
Pinch  of  cinnamon 
'A  c  fresh  whole  raspberries  (if  available) 
7r  c  fruit  juice  concentrate 
74  tsp  vanilla  essence 
Garnish:  XU  c  granola 
In  a  medium  saucepan,  add  all  fruits,  except  raspber- 
ries, to  water  and  bring  to  boil. Cover  and  simmer 
over  medium  heat  for  15  minutes  until  fruits  are 
cooked  yet  still  firm. In  a  cast-iron  skillet,  roast  the  barley  flour  until 
light  brown. Add  roasted  flour,  ginger,  and  cinnamon 
to  cooked  fruits. Gently  stir  in  raspberries. Pour  in 
the  fruit  concentrate  and  vanilla  essence. Stir  and 
simmer  for  3  minutes. Serve  warm  in  small  bowls. Garnish  with  granola. Fresh  Fruit  Mold 
ALL  TYPES 
Serves  4 
3  c  cranberry  juice 
2  tsp  agar-agar 
74  c  warm  water 
74  c  each:  strawberries,  orange  pieces,  blueberries, 
crushed  pineapple 
Warm  the  cranberry  juice. Dilute  agar-agar  in  warm 
water  and  add  to  juice. Add  fruits  and  stir  over  me- 
dium heat  for  2  minutes  until  mixture  begins  to Strawberry 
thicken. Remove  from  heat  and  allow  to  cool  for  15 
minutes. Pour  into  a  mold  and  refrigerate  for  2  hours. Hazelnut  Carob  Mousse 
ALL  TYPES,  OCCASIONALLY 
Serves  4 
2  tbs  hazelnut  butter 
1  c  amasake 
74  c  unsweetened  carob  powder 
72  tsp  vanilla  extract 
1  tbs  kudzu  (or  arrowroot) 
74  c  cold  water 
Garnish:  6  mint  leaves  and  1  tbs  finely  grated  orange 
rind 
Add  hazelnut  butter  to  amasake  and  stir  until  com- 
bined; stir  in  carob  powder  and  vanilla  extract. Sim- 
mer over  low  heat  for  15  minutes. Dilute  kudzu  in 
cold  water  and  add  to  mixture. Stir  until  mixture 
thickens. Pour  into  4  small  mousse  dishes  and  chill 
for  2  hours. Garnish  with  mint  leaves;  sprinkle  with 
orange  rind  and  serve. 316 
« 
UNIVERSAL    DESSERTS 
Peppermint and  Walnut  Mousse 
ALL  TYPES,  OCCASIONALLY 
Serves  4 
78  c  walnuts 
2  c  strong  peppermint  tea 
1  tsp  walnut  extract 
7«  c  carob  powder 
2  tbs  kudzu  (or  arrowroot) 
74  c  cold  water 
74  c  honey 
Garnish:  2  tbs  unsweetened  carob  chips 
P  types:  substitute  'A  c  unrefined  brown  sugar  for 
honey. Using  a  small  food  grinder,  puree  walnuts;  combine 
with  peppermint  tea,  walnut  extract,  and  carob  pow- 
der. Pour  into  a  small  saucepan  and  simmer  over  low 
heat  for  15  minutes. Dilute  kudzu  in  cold  water  and 
pour  into  peppermint  mixture. Stir  over  medium  heat 
until  mixture  thickens. Remove  from  heat  and  cool 
for  20  minutes. Add  honey  and  pour  into  4  mousse 
dishes. Chill  for  2  hours. Garnish  with  carob  chips 
before  serving. Mocha  Mousse 
WW™ ALL  TYPES,  OCCASIONALLY 
Serves  4 
1  c  almond  milk  (page  195) 
74  c  maple  syrup 
74  c  grain  beverage  (such  as  Pero,  Roma),  dry  measure 
2  tsp  agar-agar 
74  c  warm  water 
74  tsp  vanilla  extract 
74  c  roasted  carob  chips 
Combine  almond  milk,  maple  syrup,  and  grain  bev- 
erage in  a  small  saucepan. Simmer  over  low  heat  for 12  minutes. Dilute  the  agar-agar  in  warm  water  and 
pour  into  mixture. Add  vanilla  extract  and  stir  over 
medium  heat  until  mixture  thickens. Add  roasted 
carob  chips,  pour  into  4  mousse  dishes,  and  chill  for 
2  hours. Rosewater  Puddin 
mm * 
ALL  TYPES 
Serves  4 
h  c  cornmeal 
1 1  c  certified  raw  cow's  milk 
A  c  rose  water 
Pinch  of  salt 
A  tsp  ground  cardamom 
A  tsp  cinnamon 
Pinch  of  nutmeg 
A  c  currants 
A  c  rice  syrup 
h  tsp  vanilla  extract 
A  c  water 
K  types:  substitute  xh  cup  soy  milk  for  cow's  milk. Preheat  oven  to  400  degrees  F.  Combine  cornmeal, 
milk,  rose  water,  salt,  and  spices,  and  simmer  over 
low  heat  for  5  minutes. Add  currants,  rice  syrup,  va- 
nilla extract,  and  water. Pour  mixture  onto  an  oiled 
baking  dish  and  bake  pudding  for  30  minutes. 317 
« 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Vanilla  Flan 
i#© Fruit  Cake)^ 
ALL  TYPES,  OCCASIONALLY 
Serves  4 
1  c  almond  milk 
lh  tsp  vanilla  extract 
1  tsp  ghee 
xh  c  pear  juice  concentrate 
2  tbs  kudzu  (or  arrowroot) 
'A  c  cold  water 
Combine  milk,  vanilla  extract,  ghee,  and  pear  juice 
concentrate  in  a  small  saucepan;  simmer  over  low 
heat  for  15  minutes. Dilute  kudzu  in  cold  water. Pour 
into  mixture  and  stir  over  medium  heat  until  it  thick- 
ens. Pour  into  4  small  dishes  and  chill  for  2  hours. Whip  with  whisk  and  serve. CAKES  AND   PUDDINGS 
Blueberry  Pudding  Cake 
wsm ALL  TYPES 
Serves  4 
1  c  orange  juice 
1  c  peach  juice 
2V2  c  cold  water 
2  c  couscous 
1  c  blueberries 
1  tsp  vanilla  extract 
1  tbs  grated  orange  rind 
Pinch  of  sea  salt 
Combine  juices  and  cold  water;  simmer  in  a  saucepan 
over  medium  heat  for  5  minutes. Add  couscous  and 
stir  for  a  few  minutes. Cover  and  simmer  over  low 
heat  for  10  minutes. Add  blueberries,  vanilla  extract, 
orange  rind,  and  salt. Pour  into  a  dish  and  chill  for  1 
hour. ALL  TYPES,  OCCASIONALLY 
Serves  6 
1  c  dried  pineapple 
lli  c  dried  apricots 
3  c  water 
IV2  c  whole  wheat  pastry  flour 
Vs  c  chilled  sunflower  oil 
Pinch  of  sea  salt 
lA  c  chopped  walnuts 
1  c  orange  juice 
1  tbs  grated  orange  rind 
lh  tsp  vanilla  extract 
K  types:  substitute  1 '/:  cup  barley  flour  for  wheat  flour. Soak  pineapple  and  apricots  separately  in  IV2  cups  of 
water  each  overnight. Preheat  oven  to  350  degrees  F.  In  a  mixing  bowl, 
combine  flour,  oil,  and  salt. Drain  the  fruits  and  cut 
into  small  pieces. Combine  the  fruits,  walnuts,  orange 
juice  and  rind,  and  vanilla  extract  with  the  flour  mix- 
ture and  mix  thoroughly  but  gently  for  30  seconds. Oil  a  loaf  pan  and  pour  in  the  batter. Bake  for  30 
minutes,  or  until  a  fork  placed  in  the  cake  comes  out 
clean. Date  Bread  Pudding 
v,  VP,  vk,  p,  PV 
Serves  6 
1  c  certified  raw  cow's  milk 
72  c  pitted  dates,  finely  chopped 
2  c  whole  wheat  flour 
Pinch  of  sea  salt 
Pinch  of  baking  soda 
74  c  currants 
Combine  milk  and  dates  in  a  mixing  bowl,  and  using 
a  hand  grinder,  puree  into  a  cream. Whip  in  flour, 
318 
>9^Cr 
UNIVERSAL    DESSERTS 
salt,  baking  soda,  and  currants. Pour  into  a  clay  pot 
and  cover. Place  pot  on  rack  inside  a  larger  pot  containing  6" 
of  water. (Clay  pot  should  be  immersed  in  but  not 
covered  by  water.) Bring  water  to  boil;  cover  larger 
pot  and  simmer  over  low  heat  for  3  hours. Remove 
the  clay  pot  and  chill  for  30  minutes  before  serving 
the  pudding. Using  a  food  grinder,  puree  the  cooked  beans. Stir  in 
maple  syrup  and  walnut  extract. Add  'A  cup  water  to 
the  mixture  and  stir  to  a  smooth  consistency. Boil  for 
3  minutes  over  medium  heat. Dilute  kudzu  in  cold 
water  and  pour  into  warm  bean  mixture. Simmer 
over  medium  heat  for  3  minutes  and  pour  into  a 
pudding  dish. Chill  for  2  hours. Whip  with  whisk  and 
serve. Marzipan  Date  Cake 
ALL  TYPES,  OCCASIONALLY 
Serves  6 
'A  c  blanched  almonds 
'A  c  pitted  dates 
1  tsp  almond  extract 
'A  c  almond  milk 
2  c  barley  flour 
Pinch  of  baking  soda 
Pinch  of  sea  salt 
'A  c  water 
Preheat  oven  to  350  degrees  F.  Using  a  food  grinder, 
puree  the  almond,  dates,  and  almond  extract  with 
almond  milk  into  a  cream. Combine  flour,  baking 
soda,  and  salt,  and  pour  in  the  cream. Add  water  and 
knead  into  a  batter. Pour  batter  into  an  oiled  loaf  pan 
and  bake  for  35  minutes. Bean  Pudding 
ALL  TYPES 
Serves  2 
lA  c  overcooked  aduki  beans 
'A  c  maple  syrup 
1  tsp  walnut  extract 
'A  c  water 
1  tbs  kudzu  (or  arrowroot) 
'A  c  cold  water PAYASAM 
Payasam,  which  originates  from  South  India,  is  a  fluid 
nectarlike  dessert  that  is  served  on  special  occasions. It  is  usually  offered  to  the  gods  during  religious  cer- 
emonies. While  this  sattvic  dish  may  well  be  easily 
digested  by  the  powerful  devatas,  mere  mortals  need 
to  be  careful  not  to  indulge  in  it  too  frequently. Sago  Payasam 
m\&'&i% H r 
V,  VP,  P,  PV  OCCASIONALLY 
Serves  6 
12  strands  saffron 
1  tbs  ghee 
1  c  sago  (tiny  tapioca) 
3  c  water 
2  c  certified  raw  cow's  milk 
'A  c  unrefined  brown  sugar 
'A  tsp  cardamom 
Soak  saffron  for  10  minutes  in  3  teaspoons  ol  water 
In  a  large  skillet,  melt  the  glue  and  saute  the  sago 
until  light  brown. In  a  separate  pan,  boil  the  watei 
and  add  to  sago. Simmer  over  medium  heat  for  15 
minutes,  stirring  frequently,  until  sago  becomes  trans 
parent. In  a  small  saucepan,  bring  the  nnlk,  sugar,  saffron 
(and  soaking  water),  and  cardamom  to  a  boil;  add  to 
sago. Remove  from  heat  and  allow  to  cool. Chill  and 
serve. 319 
m 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
s\\ Amasake  Payasam Rava  Payasam 
ALL  TYPES,  OCCASIONALLY 
Serves  6 
8  c  water 
7:  lb  bean  thread  noodles 
1  tsp  ghee 
2  c  amasake 
'/4  tsp  turmeric 
'A  c  maple  syrup 
Boil  7  cups  of  the  water  in  a  large  pot;  break  noodles 
into  small  pieces  and  add  to  water  with  ghee. Simmer 
over  medium  heat  for  10  minutes,  stirring  continu- 
ously; drain  noodles. In  a  small  saucepan,  heat  amasake,  turmeric,  and 
maple  syrup. Add  remaining  cup  of  water  and  sim- 
mer for  5  minutes. Place  noodles  in  a  dessert  bowl 
and  cover  with  the  amasake  sauce. Allow  to  cool  for 
45  minutes;  toss  and  serve. Pal  Payasam 
m V,  VP,  P,  PV 
Serves  4 
12  strands  saffron 
2  c  certified  raw  cow's  milk 
1  c  water 
'A  c  unrefined  brown  sugar 
'A  tsp  cardamom 
'A  c  cooked  sweet  brown  rice 
Soak  saffron  in  3  teaspoons  of  water  for  10  minutes. Boil  milk,  water,  sugar,  saffron  (with  soaking  wa- 
ter), and  cardamom  for  5  minutes  in  a  medium  sauce- 
pan. Add  cooked  rice;  cover  and  simmer  over  low 
heat  for  20  minutes. Stir  occasionally  to  prevent  stick- 
ing. Cool  and  serve. V,  VP,  P,  PV 
Serves  6 
12  strands  saffron 
2  tbs  ghee 
2  tbs  cashews 
2  tbs  golden  raisins 
'A  c  cream  of  wheat 
2  c  hot  water 
2  c  fresh  coconut  milk  (see  page  194) 
'A  c  unrefined  brown  sugar 
'A  tsp  cardamom 
Soak  saffron  in  3  teaspoons  of  water  for  10  minutes. Melt  ghee  in  a  skillet,  and  saute  cashews  until  light 
brown. Using  a  slotted  spoon,  remove  cashews  and 
saute  raisins  for  a  few  minutes. Remove  raisins  and 
add  cream  of  wheat;  toast  for  a  few  minutes. Add  hot 
water,  cover,  and  simmer  over  low  heat  for  10  minutes. In  a  large  saucepan,  bring  coconut  milk,  saffron 
(with  soaking  water),  sugar,  cardamom,  raisins,  and 
cashews  to  boil. Cook  for  5  minutes  over  low  heat  and 
add  the  toasted  cream  of  wheat. Stir  until  mixture 
becomes  thick. Cool  and  serve. 320 
^ymtr 
NURTURING    BREWS 
AND    BEVERAGES 
hose  people  whose  systems  do  not  tolerate  lactose  may  substitute  rice,  almond,  or  soy  milk  for 
cow's  milk. Some  general  guidelines  followed  in  these  recipes  should  be  applied  when  making 
other  beverages  as  well: 
Dilute  all  milk  with  an  equal  amount  of  water. Dilute  all  fruit  and  vegetable  juice  with  an  equal  amount  of  water. Do  not  add  honey  to  beverages  until  they  have  cooled. (Cooked  honey  is  toxic.) Use  sandalwood  powder  sparingly  (a  pinch)  and  never  on  a  daily  basis. Cool  Barley  Brew 
This  drink  revitalizes  and  reinforces  the  nervous 
system. P,  PV,  PK 
Serves  2 
2  c  water 
72  c  hulled  barley 
Pinch  of  turmeric 
'/4  tsp  bala  powder Pinch  of  cinnamon 
2  tsp  maple  syrup 
'A  c  leafy  green  or  root  vegetable  water  (optional) 
Bring  water  to  boil  in  a  medium  pot. Add  barley, 
cover,  and  simmer  over  medium  heal  for  -1  hours. Allow  to  cool  for  l()  minutes. Place  a  colandei  in  an 
empty  pan  and  drain  barley. ( lombine  resulting  C  ream) 
barley  water  with  turmeric, bala,  c  innamon,  and  maple 
syrup. Add  vegetable  water,  il  available. Allow  brew  to 
cool  for  30  minutes  more. The  cooked  barley  can  be 
eaten  as  pari  ol  a  regular  meal. Take  brew  once  oi 
twice  a  week;  make  it  fresh  each  time. 32  1 
jmi, 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Warm  Barley  Brew 
K,  KV. KP 
Serves  2 
'A  c  hulled  barley 
'A  c  leafy  green  water 
2  c  water 
Pinch  of  turmeric 
Pinch  of  cinnamon 
Pinch  of  cardamom 
'A  tsp  bibhitaki  powder 
lh  tsp  honey 
Bring  water  to  boil  in  a  medium  pot. Add  barley, 
cover,  and  simmer  over  medium  heat  for  2  hours. Allow  to  cool  for  10  minutes. Place  a  colander  in  an 
empty  pan  and  drain  barley. Combine  resulting  creamy 
barley  water  with  spices,  herbs,  and  vegetable  water. Simmer  over  medium  heat  for  2  minutes  and  allow  to 
cool  for  5  minutes;  add  honey. The  cooked  barley  can 
be  eaten  as  part  of  a  regular  meal. Take  brew  once  or 
twice  a  week;  make  it  fresh  each  time. Warm  Rice  Brew 
v,  VP,  VK,  P,  PV,  PK 
Serves  2 
yh  c  sweet  brown  rice 
2  c  water 
Pinch  of  turmeric 
Pinch  of  black  pepper 
Pinch  of  cinnamon 
Pinch  of  nutmeg 
'A  tsp  bhringaraja  powder 
'A  c  sweet  orange  or  mango  juice 
Bring  water  to  boil  in  a  medium  pot. Add  rice,  cover, 
and  simmer  over  medium  heat  for  2  hours. Allow  to 
cool  for  10  minutes. Place  a  colander  over  an  empty 
pan  and  drain  rice. Combine  resulting  creamy  rice water  with  the  spices  and  herbs. Then  add  fruit  juice 
and  warm  over  medium  heat  for  a  few  minutes. The 
cooked  sweet  rice  can  be  eaten  as  part  of  a  regular 
meal. Take  brew  once  or  twice  a  week;  make  it  fresh 
each  time. Warm  Spiced  Tea 
Drink  as  a  revitalizer;  to  relieve  intestinal 
distension  and  cleanse  the  blood. nm* V,  VP,  P,  PV,  PK 
Serves  2 
'A  tsp  cardamom  seeds 
'A"  piece  cinnamon 
'A  tsp  ground  cloves 
1  tbs  unrefined  brown  sugar 
1  c  boiling  water 
1  tsp  black  tea  (optional) 
2  c  certified  raw  cow's  milk 
A  few  drops  almond  essence 
Warm  a  large  heavy  pot  by  pouring  hot  tap  water  into 
it  and  letting  it  sit  for  a  few  minutes. Remove  the 
water  and  add  cardamom,  cinnamon,  cloves,  and 
brown  sugar. Pour  the  boiling  water  over  the  herbs 
and  tea  (if  desired);  cover  and  steep  for  8  minutes. In 
a  saucepan  bring  milk  to  boil  and  add  almond  es- 
sence. Strain  the  spices  and  return  liquid  to  pot. Add 
the  boiled  milk  and  serve  hot. 322 
jmt. NURTURING    BREWS    AND    BEVERAGES 
Elder  Flower  Tea 
(variation  1) 
Elder  flowers  have  a  bitter  and  pungent  taste  with  a 
cooling  tendency. They  cleanse  the  blood,  encourage 
the  elimination  of  wastes  through  the  skin,  and  are  a 
diuretic. Elder  flowers  may  be  used  occasionally 
by  all,  but  they  are  best  for  P  and  K  types. wm 
P,  PV,  PK 
Serves  1 
1  tsp  elder  flowers 
1  c  boiling  water 
72  tsp  maple  syrup 
Steep  flowers  in  boiling  water  for  5  minutes;  strain 
and  add  maple  syrup. (Flowers  may  also  be  steeped  in 
1  cup  of  hot  certified  raw  cow's  milk  or  soy  milk,  for 
occasional  use  only.) Elder  Flower  Tea 
(variation  2) 
V,  VP,  VK 
Serves  1 
1  tsp  elder  flowers 
Vr  tsp  cardamom  powder 
1  c  boiling  water  (or  certified  raw  milk) 
1  tsp  honey 
Steep  flowers  and  cardamom  in  boiling  water  for  3 
minutes. Strain  and  allow  to  cool  for  a  few  minutes 
before  adding  honey. Elder  Flower  Tea 
(variation  3) 
K,  KV,  KP 
Serves  1 
'/2  tsp  elder  flowers 
7s  tsp  cardamom  powder 
Pinch  of  clove  powder 
1  c  boiling  water 
72  tsp  honey 
Steep  the  flowers,  cardamom,  and  cloves  in  boiling 
water  for  5  minutes. Strain  and  allow  to  cool  before 
adding  honey. Ginger,  Cumin,  Coriander  Tea 
All  three  herbs  used  in  this  recipe  are  considered  to  be 
pungent. Cumin  and  coriander  have  a  bitter  taste  as 
well;  ginger  has  a  secondary  sweet  taste. While  ginger 
and  cumin  have  a  heating  tendency,  coriander  is 
cooling. Ginger,  a  potent  stimulant,  relieves  phlegm 
and  mucus  from  the  lungs,  relieves  gas,  and  encourages 
sweating  and  the  elimination  of  wastes  through  the 
skin. Cumin  synergizes  well  with  ginger,  performing 
most  of  the  same  functions;  it  cleanses  the  blood  also. Coriander  provides  the  cooling  balance  to  both  herbs 
while  performing  most  of  the  same  actions;  it  is  also  a 
diuretic. LATE  Elf  EARLY  S$S:  V,  VP,  VK 
EARLY 
Serves  2 LATE 
&1J:  K,  KP,  KV 
74  tsp  roasted  cumin  seeds 
74  tsp  roasted  coriander  seeds 
74  tsp  grated  dried  ginger 
2  c  boiling  water 
Warm  a  teapot  by  rinsing  with  hot  tap  water. Place 
seeds  and  ginger  into  the  warmed  pol  and  covei  with 
boiling  water. Steep  for  5  minutes,  stiam,  and  serve. When  cooled,  add  a  touch  of  honey  lor  K  types. 323 
^r 
UNIVERSAL    RECIPES    FOR    EACH    BODY    TYPE 
Cardamom,  Coriander, 
Fennel  Tea 
Coriander,  fennel,  and  cardamom  combine  to  form 
the  sweet,  bitter,  and  pungent  tastes. Coriander  and 
fennel  have  a  cooling  tendency,  while  cardamom  is 
heating. This  combination  makes  a  good  year-round 
brew. In  the  summer,  P  types  may  substitute  'A  tea- 
spoon chamomile  leaves  for  the  cardamom  to  provide 
a  totally  cooling  trinity. The  actions  of  all  three  herbs 
are  carminative  (relieve  intestinal  gas  and  distension) 
and  diuretic  (promote  urine  flow). Fennel  also  relieves 
muscular  spasms. This  tea  is  excellent  for  balancing 
Pitta,  and  is  a  great  thirst  quencher  to  take  after 
physical  exertion. 
' &  HSp  ■ 
ALL  TYPES 
Serves  2 
'A  tsp  cardamom  seeds 
'A  tsp  coriander  seeds 
lA  tsp  fennel  seeds 
2  c  boiling  water 
1   tsp  maple  syrup  or  unrefined  brown  sugar 
(optional) 
Warm  a  teapot  by  rinsing  with  hot  tap  water. Place  all 
seeds  into  the  warmed  pot  and  cover  with  boiling 
water. Steep  for  5  minutes  and  allow  brew  to  cool. Strain  and  add  maple  syrup  or  brown  sugar,  if  desired. Ginger,  Cinnamon,  Clove  Tea 
The  main  ingredients  in  this  recipe  share  the  pungent 
taste. Cinnamon  and  ginger  also  share  the  sweet  taste, 
with  cinnamon  having  a  secondary  taste  of  astringency. The  heating  tendencies  of  each  combine  synergistically 
to  form  a  potent  brew. This  tea  is  tailor-made  for  K 
types. Although  best  taken  in  the  late  winter  and  early 
spring,  it  may  be  used  throughout  the  year. The 
combined  actions  relieve  phlegm  and  mucus  from  the 
lungs,  tone  the  intestines,  relieve  gas,  and  stimulate  the 
digestive  system,  all  of  which  set  K  types  in  motion. The 
cloves  also  add  a  delicate  aphrodisiac  energy  to  this 
heating  trio. LATE  ^^  EARLY  ^p^:  V,  VP,  VK 
LATE  £&  EARLY    K  :  K,  KV,  KP 
Serves  2 
'A  tsp  ginger  powder 
4"  piece  cinnamon 
'A  tsp  cloves 
2  c  boiling  water 
'A  tsp  honey  (optional) 
Warm  a  teapot  by  rinsing  with  hot  tap  water. Place 
ginger,  cinnamon,  and  cloves  into  the  warmed  pot, 
and  cover  with  boiling  water. Steep  for  5  minutes. Strain  and  allow  to  cool. Add  honey  and  serve. Soy  and  Orange  Peel  Brew 
P,  V,  PV,  VP,  PK 
Serves  2 
'A  c  soy  milk 
1  c  water 
1  tsp  grated  orange  peel 
Pinch  saffron 
Bring  milk  and  water  to  boil;  add  peel  and  saffron. Simmer  for  10  minutes  over  low  heat. Serve  warm  or 
cool. 324 
m 
NURTURING    BREWS    AND    BEVERAGES 
Pear  Lassi 
V,  VP,  P,  PV 
PK  OCCASIONALLY,  IN  SUMMER 
Serves  4 
xl*  c  cottage  cheese 
'A»  c  yogurt 
1  c  pear  juice 
Pinch  of  saffron 
1  tsp  unrefined  brown  sugar 
V2  c  milk 
3  c  water 
V  types:  use  orange  juice  instead  of  pear  juice. Place  all  ingredients  in  blender  and  blend  for  a  few 
minutes  until  smooth. Energy  Shake  ^/ 
"mm 
ALL  TYPES 
Serves  2 
Vs  c  raisins 
2  tbs  dates  or  figs,  chopped 
'/«  c  prunes 
1  c  water 
1  c  milk 
K  types:  use  1  cup  soy  milk  instead  of  cow's  milk. Place  all  ingredients  in  blender  and  blend  for  a  few 
minutes  until  semi-smooth. Use  for  energy. Morning  Booster 
9 ALL  TYPES 
Serves  2 
1  c  soy  milk 
1  c  water 
1  tbs  grain  beverage  (such  as  Pero,  Roma) 
'/2  tsp  cardamom  powder 
Pinch  turmeric 
Pinch  black  pepper 
Heat  milk  and  water  for  3  minutes. Add  grain  bever- 
age and  spices. Allow  to  come  to  a  frothy  boil. Serve 
hot. Warm  Soy  Chai  w 
»« V,  VK,  PK,  K,  KV 
Serves  1 
'/2  c  soy  milk [h  c  water 
1  tsp  black  tea 
Pinch  cardamom  powder 
Pinch  ginger  powder 
PK:  omit  ginger  in  summer. Combine  soy  milk  and  water  and  bring  to  a  boil. Add 
tea  and  steep  for  20  minutes. Strain;  m\A  cardamom 
and  ginger. MS 
>m 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Warm  Goat's  Milk with  Cardamom 
P,  PK,  K,  KV,  KP 
Serves  2 
xli  c  goat's  milk 2  c  water 
'/2  tsp  cardamom  powder 
Few  strands  saffron 
Combine  milk  and  water  and  bring  to  boil. Add  car- 
damom and  saffron;  simmer  over  medium  heat  for  a 
few  minutes. Warm  Almond  and  Nutmeg  Brew 
v,  VP,  VK 
Serves  1 
lh  c  almond  milk  (see  page  195) 
lh  c  water 
Pinch  of  nutmeg 
Drops  of  rose  water 
Warm  milk  and  water  over  low  heat  for  a  few  min- 
utes. Sprinkle  in  nutmeg  and  add  rose  water. Drink 
warm.
_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:

        They 
are  good  for  Vata  and  Kapha  types,  and  may  he  used 
occasionally  by  Pitta. Peppercorn 
Marica,  kali  much. Grown  in  profusion  along  the 
world's  oldest  spice  shores,  the  Malab. u  (  o. isl,  and 
throughout  the  southwest  regions  of  India. There  aie 
notably  three  colors:  black,  white  (safed  nmJiK  and 
green. Peppercorns,  used  in  a  great  variety  ol  foods, 
299 
jmt. UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
are  the  dried  berries  of  a  vine. Harvested  unripe  and 
sun-dried,  they  are  ground,  crushed,  or  used  whole. Great  for  digestive  stimulation,  peppercorns  are  one 
of  the  three  heating  spices  used  in  the  ancient 
Ayurvedic  formula  called  trikatu. The  other  two  in- 
gredients are  ginger  and  pippali. This  pepper  is  excel- 
lent for  Vata  and  Kapha  types,  and  may  be  used  occa- 
sionally by  Pitta  types. Poppy  seeds 
Khas  khas,  pusta. These  tiny,  off-white  seeds  of  the 
poppy  plant  are  used  ground,  wet-ground,  or  whole 
in  many  vegetable  dishes. They  have  a  high  oil  con- 
tent like  most  seeds  and  lend  a  nutty  flavor  to  foods. Both  the  cream  and  blue  poppy  seeds  are  available  in 
the  United  States. Poppy  seeds  may  be  used  by  all 
three  doshas. -  Jpqpdpfefe; 
Poppy 
Rock  salt 
Sendha  namak. A  salt  mined  in  its  crystalline  form 
from  the  underground  dry  sea  beds. Recommended 
by  Ayurveda  for  use  with  cooking  foods,  rock  salt  has 
the  highest  mineral  content  of  any  salt. Cooling  in 
energy,  it  has  an  unusual  oxidizing  property  not 
present  in  sea  salt. Even  when  salt  is  prohibited  in  a 
diet,  a  certain  quantity  of  rock  salt  is  permitted  by 
Ayurveda. Rock  salt  is  good  for  all  types;  it  is  best  for 
Vata,  and  for  occasional  use  by  Pitta  and  Kapha  types. Saffron 
Kesar,  These  stigmas  of  the  saffron  crocus  have  been 
cultivated  in  Asia  Minor,  India,  China,  and  the  Medi- 
terranean. The  deep  carmine  strands  are  very  expen- 
sive and  provide  a  sattvic  accent  to  food. Saffron  is 
used  in  many  milky  desserts  to  add  a  perfumed  sweet- ness, and  in  Indian  basmati  rice  dishes. The  best  saf- 
fron strands  are  available  from  Kashmir  and  Spain. It 
is  excellent  for  Pitta,  but  may  be  used  by  all  types. Sarsaparilla 
This  bitter,  sweet,  and  cooling  herb  is  grown  domes- 
tically and  is  used  as  a  mild  diuretic  and  blood  puri- 
fier by  both  Pitta  and  Kapha  types. Sassafras 
This  pungent  and  heating  herb  is  grown  domestically 
and  used  as  a  mild  blood  cleanser  and  stimulant. It  is 
good  for  both  Kapha  and  Vata  types. Sesame  seeds 
Til. These  tiny,  tear-shaped  seeds  come  in  black  and 
ivory. Found  in  the  pods  of  the  sesame  plant,  these 
seeds  are  fragrant  and  rich  in  oil  and  protein. Once 
washed  and  roasted,  they  are  ground  or  used  whole  in 
dhal,  rice,  and  milk. Sesame  seeds  are  very  often  used 
in  religious  ceremonies. The  black  seeds  are  generally 
used  in  ceremonies  for  the  deceased  and  are  not  often 
used  for  cooking  in  India. Sesame  oil  is  used  exten- 
sively in  the  Ayurvedic  massage  therapies. These  seeds 
are  good  for  Vata  types. Sesame 
Tamarind 
Imli. The  tamarind  tree  is  native  to  India. Its  pulpy, 
podded  fruit  is  used  for  its  sour  and  fruity  taste,  and 
for  its  somewhat  cooling  effect  in  the  hot  weather. Found  throughout  India  in  dhals,  vegetables,  and  rice, 
300 J@fr 
VEDIC    HERBS,    SPICES,    AND    ACCENTS 
tamarind  is  also  used  to  make  confectionery. It  is 
excellent  for  Vata  types  and  may  be  taken  occasionally 
by  Pitta  types. Turmeric 
Haldi. Native  to  Southeast  Asia  and  South  India,  this 
rhizome,  like  ginger,  may  be  used  dried  or  fresh. The 
roots  are  boiled,  sun-dried  for  several  weeks,  and  then 
ground. Turmeric  is  used  in  many  masalas,  curries, 
dhals,  rice,  vegetable  dishes,  and  desserts  in  India. Although  bitter,  it  is  considered  by  Ayurveda  to  be 
good  for  all  three  doshas. Varak 
Varak  refers  to  the  exquisite  soft  filigree  foil  sheets  of 
gold  and  silver  used  in  India  since  ancient  time. These 
sheets  are  slivered  and  used  to  adorn  various  foods. This  custom  was  derived  from  the  Ayurvedic  tradi- 
tion of  using  precious  metals  and  pieces  of  pearl  and 
conch  shell  in  bhasma  (medicinal  ash). The  sheets  are 
made  by  molding  pure  metal  dust  between  parch- 
ment sheets,  then  hammering  them  until  the  dust  sets 
into  a  foil. Gold  varak  may  be  used  by  Vata  and  Kapha 
types  and  silver  by  Pitta  types. Wild  pomegranate  seeds 
Daru,  anardana. Grown  in  the  foothills  of  the 
Himalayas,  the  daru  fruit  is  not  edible;  only  the  seeds 
are  used. Dried,  roasted,  and  ground  or  used  whole, 
the  seed  lends  a  sour  taste  to  vegetables,  soups,  and 
dhals. This  is  an  especially  suitable  spice  for  Vata  types. Wild  pomegranate  seeds  have  been  used  in  Ayurvedic 
medicine  as  far  back  as  the  Vedic  period. VEDIC    ESSENCES 
Essences,  called  ruh  in  India,  are  concentrated  flavor- 
ings extracted  from  herbs,  spices,  fruits,  flowers,  root, 
bark,  wood,  and  tree  leaves. They  are  used  in  foods  to 
induce  the  body's  natural  aroma,  in  the  form  of  re- 
membering the  cosmic  nature  of  our  beings. Fragrant 
scents  and  delightful  tastes  are  both  important  forms of  therapy  in  Ayurveda. Aromatic  oils  and  essences 
invoke  our  sattvic  nature. Essences  were  in  use  even  before  the  Vedic  period. They  are  made  by  a  water  distillation  process  and 
extracted  without  the  use  of  chemicals  or  alcohols. The  most  popular  essences  in  Vedic  cooking  are  from 
rose  petals,  vetiveri's  roots,  screw  pine  flowers,  and sandalwood. Essences  are  used  in  the  sweet  brews, 
beverages,  puddings,  and  desserts  of  India. Essences 
and  essential  oils  are  added  to  foods  after  the  foods 
have  been  removed  from  the  fire. Khus  essence 
Khas  khas. Khus  essence  is  extracted  from  the  roots  of 
vetiver  grass,  grown  in  tropical  climates  throughout 
the  world. The  roots  are  used  for  making  hand  fans. The  essence  of  khus  grass  is  sweet  and  cooling. Khus 
oil  has  a  strong,  deep  aroma  like  that  of  a  forest. This 
essence  is  good  for  all  three  doshas. Sandalwood  essence 
Ruh  chandan. The  wood  is  known  as  chandan  and  the 
oil  as  chandan  tel. Sandalwood  is  native  to  India  and 
grows  in  Tamil  Nadu  and  Mysore. This  most  exquisite 
wood  has  been  used  to  carve  deities  and  build  temples. The  chandan  paste  is  used  in  Hindu  ceremonies  and 
worn  on  the  forehead  as  a  constant  reminder  of  our 
true  nature. A  cooling  paste,  powder,  oil,  or  essence, 
sandalwood  is  used  in  Ayurvedic  pharmacology  and 
aromatherapy. It  is  also  used  in  small  amounts  m 
Vedic  cooking. The  oil  is  mixed  in  a  syrup  and  ad 
ministered  as  a  revitalizer. Sandalwood  paste  can  be  made  by  taking. 1  piece  of 
sandalwood  and  rubbing  it  on  a  flat  stone. Add  a  tew 
drops  of  water  to  allow  a  paste  to  form. This  essence 
is  excellent  for  all  three  doshas. Screw  pine  essence 
Ruh  kewra. This  essence  comes  from  the  screw  pine 
trees,  which  grow  mostly  in  South  India. The  screw 
pine  bears  beautiful  perfumed  flowers  and  sweet  fruits. Ruh  kewra  is  good  fo]  Vata  and  Kapha  and  fol  oeea 
sional  use  by  Pitta. 301 
J@fr 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Rose  essence 
Ruh  gulab. Rose  essence  is  extracted  from  the  petals  of 
the  rose;  rose  water,  or  kewra,  is  extracted  through  a 
process  of  infusion  and  distillation. The  rose  oil,  es- 
sence, and  water  are  used  throughout  India  to  accent 
sweet  beverages. The  rose  essence  and  oil  are  used  in 
Ayurveda's  aromatherapy. Rose  essence  is  excellent 
for  both  Vata  and  Pitta  types. MASALAS  AND 
CONDIMENTS 
A  masala  is  a  combination  of  spices  that  have  been 
ground  and  melded  together. The  spices  are  frequently 
dry-roasted  before  grinding. Spices  begin  to  yield  their 
potency  and  healing  characteristics  as  soon  as  they 
are  ground;  after  a  certain  time,  only  the  shell  of  the 
spice  remains — the  body  of  flavor  and  energy  evapo- 
rate with  exposure  to  the  elements. Practice  grinding 
your  masalas  once  a  week  for  the  following  week's 
cooking  needs  and  store  in  well-sealed  jars  in  a  cool 
place. Unique  to  all  cultures,  condiments  are  pun- 
gent, salty,  sour,  or  sweet  food  items,  taken  in  small 
quantities,  that  invigorate  the  taste  buds  and  give  ex- 
citement to  a  meal. Masalas  and  condiments  are  to  be 
made  fresh  every  fortnight. Garam  Masala 
Every  state  in  India  has  its  own  variation  of  garam 
masala. Peppercorn,  nutmeg,  ginger,  sesame  seeds, 
mace,  cassia  leaves,  mustard  seeds,  and  grated  coconut 
may  also  be  used  in  a  variety  of  these  masalas. V  and  K  types:  use  any  combination  of  the  above 
mentioned  spices. P  types:  substitute  cumin,  coriander,  fennel,  roasted 
coconut,  saffron,  and  neem  leaves  for  the  cardamon; 
reduce  cinnamon  to  one  2"  stick. In  a  heavy  cast-iron  skillet,  dry-roast  the  seeds,  cloves, 
and  cinnamon  over  medium-low  heat  for  10  minutes. Tap  the  cardamom  pods  to  release  the  seeds  (discard 
the  pods). Using  a  grinding  stone  as  a  mallet,  pound 
the  cardamom  seeds  and  roasted  cinnamon  sticks 
into  small  bits  on  a  grinding  stone. Combine  the 
sticks  and  cardamom  seeds  and,  using  a  hand  spice 
grinder  or  a  suribachi,  grind  into  a  fine  powder. Store 
the  masala  in  an  airtight  jar  in  a  cool  place. South  Indian  Style: 
1  c  cumin  seeds 
'A  c  coriander  seeds 
'A  tsp  ajwan  seeds 
4  black  cardamom  pods 
1  dried  whole  red  chili  pepper 
P  types:  substitute  1  teaspoon  fennel  seeds  for  the  ajwan 
seeds  and  chili  pepper. In  a  heavy  cast-iron  skillet,  dry-roast  the  seeds  and 
whole  chili  pepper  over  medium-low  heat  for  10 
minutes. Using  a  hand  mallet  and  grinding  stone, 
pound  the  cardamom  pods;  discard  the  shells. Grind 
all  the  seeds  and  chili  pepper  together  with  a  small 
hand  grinder  into  a  fine  powder. Store  the  masala  in 
an  airtight  jar  in  a  cool  place. ■mtw 
ALL  TYPES 
North  Indian  Style: 
'A  c  coriander  seeds 
'A  c  cumin  seeds 
'/»  c  whole  cloves 
2  to  4  cinnamon  sticks,  2"  long 
'A  c  green  cardamom  pods 
302 
jm. VEDIC    HERBS,    SPICES,    AND    ACCENTS 
Mild  Garam  Masala 
ALL  TYPES 
2  tsp  coriander  seeds 
1  tsp  cumin  seeds 
'A  tsp  fennel  seeds  (optional) 
'A  tsp  whole  black  peppercorns 
'A  tsp  whole  cloves 
Using  a  mortar  and  pestle,  grind  all  the  seeds  and 
spices  into  a  fine  powder. Store  in  an  airtight  jar. Chat  Masala 
V,  VP,  VK 
1  tbs  cumin  seeds 
V4  tbs  fennel  seeds 
'A  tbs  mango  powder 
'A  tbs  garam  masala  (see  page  302) 
'A  tbs  black  salt  (or  rock  salt) 
'A  tsp  cayenne  powder 
2  pinches  asafoetida 
'A  tsp  ginger  powder 
P  types:  omit  mango  powder,  cayenne,  and  asafoetida. In  a  heavy  skillet,  dry-roast  the  cumin  and  fennel 
seeds  until  golden  brown. Remove  and  grind  in  a 
mortar  and  pestle. Combine  with  remaining  ingredi- 
ents, return  to  skillet,  and  dry-roast  for  a  few  more 
minutes. Store  in  a  tightly  covered  jar  in  a  cool  place. Panch  Puran: 
Bengali  Masala 
V,  VP,  VK,  K,  KV,  KP 
'A  c  cumin  seeds 
V3  c  nigella  seeds 
'A  c  fennel  seeds 
'A  c  black  mustard  seeds 
7«  c  fenugreek  seeds 
In  a  heavy  skillet,  dry- roast  all  the  seeds  for  10  min- 
utes over  low  heat. Stir  gently. Using  a  suribachi,  grind 
into  a  fine  powder. Store  in  an  airtight  jar  in  a  cool 
place. Madras  Curry  Powder 
B« V,  VP,  VK,  K,  KV,  KP 
1  tbs  cumin  seeds 
1  tbs  black  mustard  seeds 
'A  tbs  fenugreek  seeds 
'A  tbs  split  urad  dhal,  without  skins 
4  fresh  whole  dried  red  chili  peppers 
'A  tsp  whole  black  peppercorns 
12  fresh  curry  leaves 
1  tbs  turmeric  powder 
'A  c  coriander  powder 
In  a  heavy  skillet,  dry-roast  cumin,  mustard,  and 
fenugreek  seeds  along  with  the  dhal,  chili  peppers, 
peppercorns,  and  curry  leaves  ovei  low  heal  fol  8 
minutes,  stirring  gently. Using  a  small  hand  gruulei 
or  a  suribachi,  grind  spices  until  they  are  powdered. Lightly  roast  the  turmeric  and  coiiaiulei  powder,  and 
combine  with  other  spues. Place  curry  powdei  in  an 
airtight  jar  and  store  111. i  cool  place. 303 
>m 
UNIVERSAL    RECIPES    FOR    EACH    BODY    TYPE 
Rasam  Masala 
V,  VP,  VK,  K,  KV,  KP 
1  c  coriander  seeds 
V2  c  dried  red  chili  peppers 
'/:  c  whole  black  peppercorns 
xli  c  plus  2  tbs  cumin  seeds 
xh  c  black  mustard  seeds 
In  a  large  cast-iron  skillet,  dry-roast  all  the  ingredi- 
ents, stirring  constantly. Maintain  low,  even  heat  un- 
til the  seeds  begin  to  pop  and  crackle. Using  a  wooden 
spoon,  grind  together. When  cool,  store  in  an  airtight 
jar. Pudina  (Mint)  Masala 
ALL  TYPES 
1  tbs  sunflower  oil 
'A  c  split  urad  dhal,  without  skins 
1  c  dried  mint  leaves 
'/«  c  whole  black  peppercorns 
2  tbs  coriander  seeds 
1  tsp  green  cardamom  seeds 
In  a  large  cast-iron  skillet,  heat  the  oil. Lower  heat 
and  slowly  roast  dhal  until  light  brown. Add  mint  and 
roast  for  a  few  minutes. Using  a  small  hand  grinder, 
grind  both  to  a  fine  powder. In  a  separate  skillet,  dry- 
roast  peppercorns,  coriander,  and  cardamom. Stir 
seeds  constantly  to  ensure  even  roasting. Grind,  then 
combine  with  dhal-mint  mixture. When  cool,  store  in 
an  airtight  jar. Sambar  Powder 
V,  VP,  VK,  K,  KV,  KP 
V4  c  coriander  seeds 
3A»  c  cumin  seeds 
'/«  c  chana  dhal 
2  tbs  fenugreek  seeds 
xh  c  black  mustard  seeds 
xh  c  dried  red  chili  peppers 
V2  tsp  sea  salt 
xh  tsp  asafoetida 
KP  and  VP:  use  sparingly. In  a  large  cast-iron  skillet,  dry-roast  coriander  and 
cumin  seeds  and  dhal. Add  fenugreek,  mustard  seeds, 
and  chili  peppers  after  the  dhal  begins  to  turn  light 
brown. Continue  roasting  over  very  low  heat  for  an 
additional  5  minutes. Add  salt  and  asafoetida  at  end 
of  roasting. Using  a  small  hand  grinder,  grind  the 
ingredients  together  into  a  fine  powder. When  cool, 
store  in  an  airtight  jar. Cumin  and  Black  Pepper  Rasam 
ALL  TYPES 
xh  c  whole  black  peppercorns 
72  c  plus  2  tbs  cumin  seeds 
'A  c  coriander  seeds 
In  a  cast-iron  skillet,  dry-roast  ingredients  evenly  over 
very  low  heat  until  cumin  seeds  turn  light  brown. Using  a  small  hand  grinder,  grind  to  a  fine  powder. When  cool,  store  in  an  airtight  jar. 304 
jmt, 
VEDIC    HERBS,    SPICES. AND    ACCENTS 
Gun  Powder 
V,  VK,  K,  KV 
l/i  c  split  urad  dhal. wihout  skins 
xh  c  yellow  split  peas 
10  dried  red  chili  peppers 
lh  tsp  sea  salt 
'A  tsp  asafoetida 
K  types:  use  'A  teaspoon  salt 
In  a  large  cast-iron  skillet,  dry-roast  urad  dhal,  split 
peas,  and  chili  peppers  evenly  until  dhal  turns  light 
brown. Remove  from  pan  and  add  salt  and  asafoetida; 
toast  for  a  few  minutes. Grind  ingredients  together  in 
a  suribachi  into  a  very  fine  powder. When  cool,  store 
in  an  airtight  jar. Gomasio 
This  Japanese  condiment,  made  of  salt  and  sesame 
seeds,  is  excellent  for  Vat  a  types. ALL  TYPES,  OCCASIONALLY 
1  tbs  sea  salt 
1  c  sesame  seeds,  washed 
P  types:  use  sparingly 
Place  sea  salt  in  a  stainless-steel  pan  over  medium 
heat. Dry-roast  for  two  minutes  until  salt  becomes 
dry. Using  a  mortar  and  pestle,  grind  salt  to  a  fine 
powder. Place  the  washed  sesame  seeds  in  the  pan 
over  a  medium  heat  and  dry-roast  for  several  min- 
utes. Stir  constantly  with  a  wooden  spoon  to  avoid 
burning;  shake  the  pan  frequently  to  brown  the  seeds 
evenly. When  the  seeds  turn  golden,  place  them  in  the 
mortar  and  pestle  with  the  ground  sea  salt. Slowly  but 
firmly  grind  into  a  coarse  powder. Allow  to  cool  com- 
pletely before  placing  in  an  airtight  glass  or  ceramic 
container. PICKLES 
Pickles  have  been  used  for  centuries  by  every  culture 
to  stimulate  the  digestive  process,  and  to  add  the 
necessary  sour  taste  to  a  meal. Nomadic  tribes  used 
pickles  to  accent  foods;  pickles  needed  little  care  and 
matured  as  they  traveled. In  the  villages  of  India, 
travelers  still  often  carry  some  dried  dhal,  pickles, 
fresh  ground  flour,  and  ghee. They  park  by  the  road- 
side and  find  small  pieces  of  firewood  and  some  dried 
cow  dung  to  make  a  fire. After  cooking  the  dhal,  they 
bake  the  flour  dough  directly  on  the  kindling  embers. The  bread  and  dhal  will  be  served  as  a  full  meal,  along 
with  the  pickles,  which  are  called  achar. Radish,  Daikon,  Turnip,  Wild  Radish 
The  most  common  pickles  in  India  are  the  lime 
and  the  green  mango. Today,  there  are  scores  ol  dil 
ferent  pickles,  such  as  hoi  chili,  fresh  ginger,  daikon, 
and  gooseberry. Most  watery  vegetables,  such  as  tan 
liflower  and  cabbage,  are  good  foi  pickling. Vedic  pickling  is  done  without  vinegar,  garlic,  or 
onions,  since  these  foods  became  too  tamask  in  na 
305 
Jffi. , 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
ture  when  used  in  pickling. Vedic  pickles  are  made 
from  mustard  oil,  rock  salt,  and  lime  or  lemon  juice. They  arc  left  in  the  sun,  which  is  the  best  heat  for 
pickling. Sunlight  retards  the  fermentation  process, 
which  allows  the  pickle  to  cure. All  pickles  are  taken 
inside  at  night. The  energy  of  the  moon  slows  the 
natural  process  and  diminishes  the  energy  of  a  good 
pickle. Most  commercial  pickles  in  India  today  are 
saturated  with  oils,  asafoetida,  and  spices. Making  a 
good  pickle  is  a  fine  art  and  a  worthwhile  accomplish- 
ment. In  Japan,  the  pickles  of  daikon,  umeboshi  plum, 
ginger,  and  a  variety  of  vegetables  also  provide  a  ritual 
support  to  meals. Rice  balls  wrapped  in  nori  with  a 
piece  of  pickled  umeboshi  plum  in  the  center  is  the 
mainstay  of  a  traveller's  repast. Pickles  are  best  for  the  Vata  types,  although  tiny 
pieces  may  occasionally  be  taken  by  Kapha  and  Pitta 
types. Nimbu  Achar  (Lime  Pickle) 
v,  VP,  VK 
6  thin-skinned  limes 
'/2  c  mustard  oil 
3  tbs  sea  salt 
Wash  the  limes  and  sun-dry  for  15  minutes. Cut 
lengthwise  and  squeeze  juice. Reserve. Cut  skin  of 
each  lime  into  eight  sections. In  a  small  stainless-steel 
pot,  heat  the  mustard  oil  and  add  the  lime  juice. Remove  from  heat  and  stir  in  salt. Place,  along  with 
lime  pieces,  into  a  clean  glass  jar. Allow  to  cool  and 
cover  with  a  nonmetallic  lid. Set  jar  in  the  sun  every  day  for  4  to  5  hours  for  four 
weeks. Bring  jar  in  daily  at  dusk,  and  shake  it  occa- 
sionally. Store  thereafter  at  room  temperature. Mula  Achar  (Daikon  Pickle) Nimbu  Achar  (Lemon  Pickle) 
v,  VP,  VK 
2V2  c  water 
2  c  thinly  sliced  daikon 
'/2  c  sesame  oil 
1  tbs  black  mustard  seeds 
4  whole  cayenne  peppers 
2  tsp  sea  salt 
Boil  water  in  a  stainless-steel  saucepan. Scrub  the 
radishes  and  blanch  for  a  minute. Drain  and  sun-dry 
for  one  hour. In  a  small  stainless  pan,  heat  the  sesame 
oil. Mix  the  sun-dried  radishes,  black  mustard  seeds, 
cayenne  pepper,  and  salt  together  and  place  in  a  clean 
glass  jar. Add  the  warm  oil. Allow  to  cool;  cover  with 
a  nonmetallic  lid. Set  the  jar  in  sunlight  every  day  for  4  to  5  hours  for 
two  weeks. Remember  to  bring  jar  in  daily  at  dusk, 
and  shake  occasionally. Store  in  a  cool  place  after 
opening. V,  VK 
8  lemons 
1  tbs  black  mustard  seeds 
'/4  c  fine  sea  salt 
1  tsp  asafoetida lh  c  cayenne 
'/:  tsp  turmeric 
3  tbs  sesame  oil 
Cut  each  lemon  into  twenty-four  pieces,  leaving  rinds 
intact. In  a  small  cast-iron  skillet,  dry-roast  mustard 
seeds  until  they  pop. Turn  off  heat  and  slightly  toast 
salt,  asafoetida,  cayenne,  and  turmeric. In  a  separate  pan,  heat  oil  and  pour  onto  lemon 
pieces. Allow  to  cool. Mix  in  spices  thoroughly  with 
clean  hands. Place  in  a  glass  jar,  cover  with  a  muslin 
cloth,  and  allow  to  sit  for  one  week  in  a  warm  place. Serve  in  small  amounts  as  a  condiment. 306 
m 
VEDIC    HERBS,    SPICES,    AND    ACCENTS 
Aam  Achar 
(Green  Mango  Pickle) 
ALL  TYPES,  OCCASIONALLY 
P  TYPES:  ONLY  IN  FALL  AND  WINTER 
3  medium  unripe  mangoes 
2  tsp  sea  salt 
V3  c  sunflower  oil 
2  tbs  black  mustard  seeds 
'/«  tsp  cardamom  powder 
'/«  tsp  ground  mace 
Vh  tsp  ground  cloves 
'A  c  Sucanat  or  unrefined  brown  sugar 
Wash  and  peel  mangoes. Remove  pits  and  slice  into 
thin  slivers. Marinate  slivers  in  sea  salt  for  1  hour. Heat  oil  in  a  stainless  steel  saucepan;  add  mustard 
seeds,  cardamom,  mace,  and  cloves  and  roast  for  a 
few  minutes  until  the  mustard  seeds  pop. Stir  in  sugar 
and  remove  from  heat. Add  marinated  mangoes  and 
place  mixture  in  a  clean  glass  jar;  allow  to  cool. Cover  with  a  nonmetallic  lid  and  place  in  the  sun 
every  day  for  4  or  5  hours  for  two  weeks. Remember 
to  bring  jar  in  daily  before  dusk,  and  shake  it  occa- 
sionally. Store  in  a  cool  place  after  opening. CHUTNEYS 
Chutneys  are  an  important  accent  to  Vedic  cuisine. They  are  made  with  a  variety  of  ingredients,  from 
dhals  and  nuts,  to  coconut  and  tamarind. A  panoply 
of  chutneys  are  made  fresh  for  daily  use  and  are  cooked 
or  marinated  over  a  period  of  time  to  accompany 
ceremonial  feasts  and  celebrations. Much  like  pickles, 
chutneys  are  a  condiment  that  enliven  any  meal. Imli  (Tamarind)  Chutney 
ALL  TYPES 
'A  c  dried  tamarind 
1  c  boiling  water 
'/2  tsp  ajwan  seeds 
3  tbs  dried  shredded  coconut 
3  tbs  finely  chopped  roasted  peanuts 
3  whole  cayenne  peppers 
1  tsp  sea  salt 
1  tbs  minced  fresh  cilantro 
'A  tbs  minced  ginger 
P  types:  use  sparingly. In  a  glass  bowl,  combine  dried  tamarind  and  boiling 
water. Allow  to  sit  for  30  minutes. With  clean  hands, 
mash  and  knead  the  tamarind  into  a  smooth  pulp. Strain  the  pulp  through  a  sieve  to  remove  tamarind 
fibers. Scrape  the  bottom  of  the  sieve  thorough. ) to 
retrieve  as  much  pulp  as  possible. Heat  a  heavy  cast-iron  skillet  and  dry-roast  the 
ajwan  seeds,  dried  coconut,  peanuts,  cayenne,  and 
salt  over  medium  heat  for  5  minutes. ( lombine  roasted 
ingredients  and  tamarind  pulp  in  a  large  glass  bowl. Add  the  fresh  cilantro  and  ginger. Serve  fresh  with 
rice  or  chapatis. U)7 Jffjfr 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Plum  Chutney  (Aloo  Bukhara) 
ALL  TYPES 
2  lbs  ripe  plums 
2  tbs  ghee 
'/2  tsp  minced  ginger 
1  tsp  grated  orange  peel 
'A  tsp  ground  mace 
7<  tsp  cinnamon  powder 
'A  tsp  coriander  powder 
'/«  tsp  ground  turmeric 
7«  tsp  ground  cloves 
'/2  c  grape  juice 
'/2  c  Sucanat,  unrefined  brown  sugar,  or  maple  syrup 
7«  tsp  sea  salt 
Wash  plums;  pit  and  cut  into  quarters. In  a  stainless 
steel  saucepan,  heat  the  ghee. Saute  ginger  and  orange 
peel  for  a  few  minutes. Add  plums,  spices,  juice,  sugar, 
and  salt;  bring  to  a  boil. Lower  heat  and  continue  to 
cook,  covered,  for  30  minutes  until  the  chutney  be- 
comes a  thick  jam. Allow  to  cool;  place  in  a  glass  jar  and 
store  in  a  cool  place. While  this  chutney  is  used  mostly 
for  festivities  and  celebrations,  it  may  be  used  by  all 
three  doshas  throughout  the  year  as  a  condiment. Mango  Chutney 
0fe Mint  Chutney 
ALL  TYPES 
1  c  peeled  and  finely  chopped  semi-ripe  mango 
72  c  freshly  grated  coconut 
72  c  coconut  milk  (see  page  194) 
72  tsp  sea  salt 
72  tsp  black  mustard  seeds 
72  tsp  sunflower  oil 
Using  a  small  hand  grinder,  grind  mango  pulp,  coco- 
nut, coconut  milk,  and  salt  into  a  paste. Saute  mus- 
tard seeds  in  hot  oil  until  they  pop  and  mix  into  the 
paste. P,  PV,  PK,  K,  KV,  KP 
h  bunch  fresh  cilantro 
h  bunch  fresh  mint  leaves 
li  tbs  lemon  juice 
li  tsp  roasted  pomegranate  seeds 
I  *  tsp  fine  sea  salt 
2  tbs  fresh  plain  yogurt 
P  types:  add  VI 2  teaspoons  maple  syrup  to  yogurt,  if 
desired. Grind  all  ingredients,  except  yogurt,  together  in  a 
suribachi. Store  in  a  glass  jar  and  keep  in  a  cool  place. Mix  in  yogurt  directly  before  serving. Dry  Coconut  Chutney 
ALL  TYPES 
1  tbs  sunflower  oil 
7r  c  split  urad  dhal,  without  skins 
7«  split  chana  dhal 
74  tsp  tamarind  pulp 
1  c  freshly  grated  coconut 
72  tsp  black  mustard  seeds 
74  tsp  sea  salt 
K  types:  use  only  1  teaspoon  oil  and  '/*  cup  grated 
coconut. Heat  oil  in  a  large  cast-iron  skillet. Lower  heat  and 
roast  dhals  evenly  until  light  brown. Using  a  small  hand 
grinder,  grind  into  a  dry  paste. In  a  small  skillet,  dry- 
roast  tamarind  pulp  and  coconut  (keeping  them  sepa- 
rated) over  very  low  heat  for  30  minutes  until  tama- 
rind flakes. Remove  tamarind  and  dry-roast  mustard 
seeds  until  they  pop. Remove  coconut  and  allow  to 
cool  for  thirty  minutes. Grind  coconut,  tamarind,  and 
mustard  seeds  into  a  powder. Combine  with  dhal  pow- 
der and  salt.
Peppercorn and sesame seeds are recommended for Vata and Kapha types, and may be used occasionally by Pitta types.
What types of individuals are peppercorn and sesame seeds recommended for?
The recipe does not mention using ghee in the Saffron and Apple Pie.
What is the purpose of using ghee in the recipe for Saffron and Apple Pie?
Rose essence is excellent for Pitta, but may be used by all types.
What is the recommended use of rose essence?
The recipe does not mention the use of cumin, coriander, and coriander powder in the Chutney.
What is the recommended use of cumin, coriander, and coriander powder in the recipe for Chutney?
The recipe does not mention the use of ghee in the Barley Brew.
What is the recommended use of ghee in the recipe for Barley Brew?