269 
>m 
SALADS 
6P, PRESSED   SALADS 
ressed  salads  refer  to  sliced  vegetables  that  have 
-»  S  S  been  combined  with  a  pickling  agent  and 
pressed. These  salads,  which  use  a  quick  form  of  pick- 
ling, have  been  present  in  Japanese  cuisine  for  centu- 
ries. Because  of  their  sour  and/or  salty  taste,  small 
amounts  are  eaten  to  activate  the  digestion  of  the 
various  body  types. Use  either  a  pickle  press  or  a 
heavy  rock. (Place  salad  in  a  bowl  and  put  a  shallower 
bowl,  filled  with  a  heavy  rock,  on  top  of  salad.) Pressed  salads  may  sit  for  30  minutes  to  3  hours, 
depending  on  the  strength  desired. The  longer  it  is 
pressed  the  more  pickled,  and  thus  more  sour,  the 
salad  becomes. Unless  otherwise  specified,  K  and  P 
types  may  use  salads  pressed  for  30  minutes  to  1  hour; 
V  types  may  use  salads  pressed  for  1  to  3  hours. Pressed  Sprouted  Mung  and 
Cabbage  Salad 
ALL  TYPES 
V  TYPES:  IN  SMALL  QUANTITIES 
Serves  4 
xh. c  sprouted  mung  dhal 
1  c  thinly  sliced  red  cabbage 
2  tbs  rice  vinegar 
2  tsp  sea  salt 
V  types:  add  1  tablespoon  warm  walnut  oil. Mix  ingredients  together. Press  for  1  hour. Rinse  off 
salt  and  serve. 270 
J@fr 
SALADS 
Pressed  Endive 
and  Cucumber  Salad Pressed  Bibb  Lettuce  Salad 
ALL  TYPES 
Serves  2 
2  Belgian  endives 
1  thinly  sliced  cucumber 
1  tsp  salt 
72  tsp  umeboshi  vinegar 
V  types:  add  lh  tablespoon  warm  olive  oil. Thinly  slice  endives  diagonally  and  combine  with 
cucumber  slices. Toss  with  salt  and  vinegar. K  and  P 
types  press  for  30  minutes;  V  types  press  for  1  hour. Rinse  off  salt  and  vinegar. Serve  cool. Belgian  Endive ALL  TYPES 
Serves  2 
12  Bibb  lettuce  leaves 
1  tsp  sea  salt 
V  types:  add  1  tablespoon  warm  sesame  oil. Toss  lettuce  with  salt  and  press  for  30  minutes  ( 1  hour 
for  V  types). Rinse  off  salt  and  serve. Note:  Romaine  or  leaf  lettuce  may  also  be  used. Pressed  Ginger  Salad am 
I  OR 
V,  VK,  K,  KV 
Serves  4 
'A  c  thinly  sliced  ginger  root  (peeled) 
1  tbs  umeboshi  vinegar 
1  tsp  salt 
Toss  sliced  ginger  with  vinegar  and  salt  and  press  for 
3  hours. Rinse  and  serve  as  a  condiment. Pressed  Red  Radish  Salad 
§Hj 
ALL  TYPES 
Serves  2 
1  bunch  red  radishes,  thinly  sliced 
1  tsp  sea  salt 
2  tbs  roasted  sesame  seeds 
V  types:  add  '/>  tablespoon  warm  sesame  oil. PK,  K,  KV,  KP:  use  sesame  seeds  sparingly. Toss  sliced  radishes  with  salt  and  press  for  1  hour. Rinse  off  salt  and  sprinkle  with  sesame  seeds. Pressed  Onion  Salad 
mm$ K,  KV Serves  4 
'A»  c  thinly  sliced  onion 
4  umeboshi  plums,  peeled 
2  tsp  sea  salt 
Slice  onion  thinly. Mix  in  plum  and  sea  salt. Press  fol 
2  hours. Rinse  oil  salt  and  serve  as  a  condiment. 271 
jm?. UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Pressed  Watercress  and 
Tamarind  Salad 
ALL  TYPES 
Serves  4 
2  tbs  tamarind  paste 
2  tbs  warm  water 
1  tsp  sunflower  oil 
1  tbs  rock  salt 
1  bunch  of  watercress 
Thin  tamarind  paste  with  warm  water. Mix  in  oil  and 
salt. Add  watercress,  toss,  and  press  for  1  hour. Rinse 
off  salt  and  diluted  paste  and  serve. (Remaining  di- 
luted paste  water  may  be  used  in  sauces  for  V  types.) Pressed  Cucumber  and 
Dill  Salad 
ALL  TYPES 
Serves  4 
1  cucumber 
3  sprigs  fresh  dill 
2  tbs  dill  vinegar 
1  tsp  sea  salt 
Peel  and  thinly  slice  cucumber. Chop  dill  into  large 
pieces. Mix  all  ingredients  and  press  for  IV2  hours. Rinse  thoroughly  and  serve  as  a  condiment. FRESH   SALADS 
Pressed  Cabbage  and 
Radish  Salad Arugula  Salad 
Mfe 
K,  KV,  KP 
Serves  4 
V2  head  of  Chinese  cabbage 
4  red  radishes 
1  2"  piece  ginger  root 
xli  tsp  umeboshi  vinegar 
V2  tsp  sea  salt 
Shred  cabbage,  thinly  slice  radishes,  and  peel  and 
thinly  slice  ginger  root. Combine  all  ingredients  and 
press  for  1 V2  hours. Rinse  off  salt  thoroughly  and  use 
as  a  condiment. P,  PK,  K.  KP 
Serves  2 
1  bell  pepper 
1  bunch  arugula 
Thinly  slice  pepper  and  blanch  in  boiling  water  for  3 
minutes. Wash  arugula. Arrange  pepper  slices  on  top 
of  greens  and  serve  with  Fennel  Dressing. Fennel  Dressing: 
V2  tbs  olive  oil 
1  tsp  rice  vinegar 
V4  c  apple  cider 
1  tbs  minced  fresh  fennel 'A  c  water 
Combine  ingredients  in  a  bottle  and  shake. Pour  over 
arugula. 272 J@jfr 
SALADS 
Cauliflower  and  Endive  Salad 
p,  PK,  K,  KP 
Serves  2 
2  c  cauliflower  florets 
2  Belgian  endives 
Garnish: 
'A  c  roasted  pumpkin  seeds 
Boil  cauliflower  pieces  for  5  minutes. Remove  from  wa- 
ter and  combine  with  whole  endive  leaves. Add  Orange 
Dressing  and  garnish  with  roasted  pumpkin  seeds. Orange  Dressing: 
lA  c  fresh  orange  juice 
Few  strands  of  saffron 
xli  tbs  mild  herbal  vinegar 
2  tsp  sunflower  oil 
Heat  orange  juice;  add  saffron,  vinegar,  and  oil. Pour 
over  Cauliflower  and  Endive  Salad. GRAIN  SALADS 
Buckwheat  and  Pea  Salad 
wWSss 
K 
KV,  KP  OCCASIONALLY 
Serves  4 
2  c  buckwheat  groats 
3V2  c  boiling  water 
{li  c  fresh  peas 
2  c  water 
'/2  c  fresh  corn  kernels 
1  tbs  minced  fresh  marjoram 
1  tbs  minced  fresh  basil 
xli  tsp  lemon  juice 
Pinch  sea  salt 
Garnish: 
Whole  sprigs  of  marjoram  and  5  petalled  red  radishes 
Wash  buckwheat  until  water  runs  clear  and  add  to 
boiling  water. Cover  and  cook  over  medium  heat  for 
30  minutes. Remove  from  heat  and  allow  buckwheat 
to  cool  for  10  minutes. In  a  separate  pan,  boil  peas  in 
2  cups  water  until  just  tender;  add  corn  and  boil  for 
an  additional  5  minutes. Remove  vegetables  and  re- 
serve water. Combine  marjoram,  basil,  lemon  juice,  and  salt. Toss  grain,  vegetables,  and  herbs  with  '/.•  cup  reserved 
water. Garnish  with  whole  sprigs  ot  marjoram  and 
petalled  red  radishes. Catalonia  Chicory 
2  7.^ 
>m 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Millet  and  Qiiinoa  Salad 
3 K,  KV,  KP 
Serves  2 
xli  c  millet 
xli  c  quinoa 
2V2  c  boiling  water 
1  bay  leaf 
4  stalks  celery 
1  c  water 
1  red  bell  pepper 
'A  c  celery  water 
1  tsp  sunflower  oil 
1  tsp  lime  juice 
xh  tbs  minced  fresh  rosemary 
Wash  grains  and  combine. Add  to  boiling  water  with 
bay  leaf. Cover  and  simmer  over  low  heat  for  25  min- 
utes. Remove  from  heat  and  allow  to  cool  for  10 
minutes. Cut  celery  into  xh"  pieces  and  boil  in  1  cup 
of  water  for  3  minutes;  reserve  water. Thinly  slice  bell 
pepper  and  marinate  in  'A  cup  celery  water,  oil,  lime 
juice,  and  rosemary  leaves  for  30  minutes. In  a  large 
wooden  bowl,  toss  grains,  celery,  and  marinated  pep- 
per mixture. Serve  warm. Almond  and  Carrot  Rice  Salad 
p,  PV,  PK 
V,  VP,  VK  OCCASIONALLY 
Serves  4 
2  c  medium-grain  brown  rice 
4  c  boiling  water 
6  medium  carrots,  cut  into  matchsticks 
2  c  water 
'/«  c  almonds 
1  tsp  light  sesame  oil 
4  tbs  fresh  orange  juice 
2  tbs  minced  fresh  basil 
2  tbs  minced  fresh  oregano Wash  rice  until  water  runs  clear  and  add  to  boiling 
water. Cover  and  cook  over  medium  heat  for  45  min- 
utes. Remove  from  heat  and  allow  to  cool  for  10 
minutes. In  a  separate  pan,  boil  carrots  in  2  cups 
water  for  8  minutes;  reserve  water. Blanch  almonds  in 
hot  carrot  water  for  a  few  minutes;  peel  and  sliver. Combine  oil,  orange  juice,  basil,  oregano,  and  2  table- 
spoons carrot  water. Toss  rice,  carrots,  almonds,  and 
oil-herb  mixture  in  a  big  wooden  bowl. Serve  warm. Barley,  Onion,  and  Carrot  Salad 
(PC) 
ALL  TYPES 
Serves  4 
2  c  pearl  barley 
'A  tsp  sea  salt 
3  c  water 
1  tsp  sunflower  oil 
2  c  diced  onion 
4  carrots,  cut  into  matchsticks 
3  tbs  water 
1  tbs  orange  juice 
1  tsp  umeboshi  vinegar 
V  types:  use  1  teaspoon  sesame  oil  instead  of  sunflower 
oil. Wash  barley  until  water  runs  clear. Place  barley,  salt, 
and  water  in  a  pressure  cooker. Cover  without  locking 
the  lid  and  bring  to  a  boil. Lock  cover,  and  bring  to 
pressure. Cook  over  medium  heat  for  45  minutes. Remove  from  heat  and  allow  pressure  to  fall  naturally. (For  conventional  cooking,  bring  barley  to  boil  in  4 
cups  of  water. Cover  and  cook  over  medium  heat  for 
55  to  60  minutes.) In  a  skillet,  heat  oil  and  saute 
onion  and  carrots. Add  3  tablespoons  water;  cover 
and  simmer  for  30  minutes. Combine  vegetables  and 
cooked  barley. Mix  juice  and  vinegar  and  stir  into  the 
grain  salad. Serve  warm. 274 
jmt. SALADS 
Barley  and  Pea  Salad 
ALL  TYPES 
Serves  2 
'/2  c  hulled  barley 
'A  c  fresh  peas 
'At  c  cubed  O/2")  carrots 
74  c  chopped  collard  stems 
4  big  collard  leaves 
1  tsp  ghee 
1  tsp  orange  rind 
74  tsp  rice  vinegar 
Wash  barley  until  water  runs  clear. Place  in  2  cups  of 
water  and  bring  to  a  boil. Lower  and  simmer,  covered, 
over  medium-low  heat  for  45  minutes. Boil  peas,  carrots,  and  collard  stems  in  172  cups 
water  until  just  soft. Reserve  the  vegetable  water. In  a 
separate  pan,  steam  whole  collard  leaves  for  a  few 
minutes. To  make  dressing,  combine  74  cup  warm 
vegetable  water,  ghee,  orange  rind,  and  vinegar. Ar- 
range collard  leaves  in  bottom  of  a  wide  bowl. Toss 
vegetables  and  barley  together  and  place  on  leaves. Add  dressing  and  serve. Lime  and  Raisin  Rice  Salad 
v,  VP,  VK 
P,  PV,  PK  OCCASIONALLY 
Serves  4 
7«  c  raisins 
74  c  warm  water 
2  c  brown  basmati  rice 
72  tsp  sea  salt 
4  c  boiling  water 
1  tsp  walnut  oil 
1  tsp  fresh  lime  juice 
2  tbs  minced  fresh  dill 
1  tsp  minced  fresh  marjoram Soak  raisins  in  warm  water  for  20  minutes. Wash  rice 
until  water  runs  clear  and  add,  with  salt,  to  boiling 
water. Cover  and  cook  over  medium  heat  for  40  min- 
utes. Remove  from  heat  and  allow  to  cool  for  10 
minutes. Combine  oil,  lime  juice,  dill,  marjoram,  and 
soaked  raisins;  toss  with  rice. Serve  warm. Millet  and  Snow  Pea  Salad 
K,  KV,  KP 
Serves  2 
1  c  hulled  millet 
2  c  boiling  water 
Pinch  of  sea  salt 
74  lb  snow  peas 
72  c  diced  shallots 
72  c  grated  daikon 
72  c  grated  carrots 
2  tsp  grated  ginger 
1  tsp  light  sesame  oil 
Garnish: 
74  c  minced  fresh  parsley  and  2  tsp  grated  orange 
rind 
Wash  millet  until  water  runs  clear  and  toast  in  a  skil- 
let until  dry  and  light  brown. Pour  into  boiling  water 
and  add  salt;  cover  and  simmer  over  low  heat  foi  20 
minutes. In  a  separate  pan,  blanch  snow  peas  lor  5 
seconds. In  a  frying  pan,  saute  shallots,  daikon,  cai 
rots,  and  ginger  in  oil  over  medium  heat  lot  2  nun 
utes. Toss  vegetables  and  millet  together. Garnish  with 
minced  parsley  and  grated  orange  rind. 2  75 
Jffit, 
SAUCES 
AND    DRESSINGS 
Carrot  and  Oat  Sauce Tamari  and  Ginger  Sauce 
ALL  TYPES 
Serves  2 
'A  c  rolled  oats 
'A  c  water 
3  carrots,  cut  into  chunks 
2  tbs  sunflower  seed  butter 
1  tsp  lemon  juice 
'A  tsp  salt 
K  types:  use  rolled  rye  instead  of  oats. In  a  small  saucepan  with  lid  loosely  in  place,  cook 
rolled  oats  in  water  over  medium  heat  until  sticky. Blanch  carrot  chunks  and  puree  in  a  blender. Add 
sunflower  butter,  lemon  juice,  cooked  oats,  and  salt. Add  a  touch  of  water  and  combine  until  smooth. Serve  over  vegetables. V,  VP,  VK 
Serves  2 
1  tbs  mustard  oil 
1  tsp  minced  garlic 
2  tbs  chopped  scallions 
'A  c  plus  2  tbs  tamari 
'A  c  plus  2  tbs  water 
'A  tsp  ginger  juice  (see  page  194) 
In  a  frying  pan,  heat  oil;  add  garlic  and  scallions  and 
saute  over  medium  heat  for  a  few  minutes. Add  tamari, 
water,  and  ginger  juice. Reduce  heat  and  simmer  for 
2  minutes. Serve  over  dumplings. 276 
jmt. SAUCES    AND    DRESSINGS 
Cilantro  and  Coconut  Sauce Burdock  Sauce A, 
P,  PV,  PK 
Serves  2 
2  tbs  pine  nuts 
2  sprigs  cilantro 
1  tbs  avocado  oil 
2  tbs  coconut  milk  (see  page  194) 
1  tbs  minced  fresh  coconut 
Pinch  sea  salt 
'A  c  plus  2  tbs  hot  water 
Dry-roast  pine  nuts  over  medium  heat  until  golden 
brown. Place  all  ingredients,  except  water,  in  a  small 
hand  grinder  and  puree. Stir  in  water  and  serve. Basil  and  Parsley  Sauce 
V,  VK,  K,  KV 
Serves  2 
2  tbs  split  mung  dhal 
1  tsp  black  mustard  seeds 
8  leaves  fresh  basil 
3  sprigs  parsley 
3  hot  chili  peppers  (red  or  green) 
1  tbs  sunflower  oil 
Pinch  sea  salt 
'A  c  plus  2  tbs  hot  water 
In  a  cast-iron  skillet,  dry-roast  the  mung  dhal  and 
mustard  seeds  over  medium  heat  for  a  few  minutes. Place  all  ingredients,  except  water,  in  a  small  hand 
grinder  and  puree. Stir  in  water  and  serve. P,  PV,  PK,  K,  KV,  KP 
Serves  2 
2  tbs  corn  flour 
2  burdock  roots 
1  white  onion 
lh  tbs  sunflower  oil 
'A  tsp  coriander  powder 
3  fresh,  finely  chopped  sprigs  cilantro 
1  tbs  brown  bean  sauce 
1  c  warm  water 
In  a  cast-iron  skillet,  toast  the  corn  flour  over  me- 
dium heat  for  a  few  minutes. Set  aside. Scrub  burdock 
roots  and  cut  into  matchsticks. Thinly  slice  mush- 
rooms and  onion. In  a  medium  skillet,  heat  oil;  add  vegetables,  cori- 
ander powder,  and  cilantro;  cover  and  simmer  over 
low  heat  for  a  few  minutes. Dilute  brown  bean  sauce 
in  warm  water;  add  sauce,  along  with  toasted  corn 
flour,  to  vegetables. Add  remaining  water  and  cook, 
covered,  over  low  heat  for  40  minutes. Serve  over 
noodles. Note:  Brown  bean  sauce,  which  is  lima  beans  fermented 
in  malt,  is  available  at  Oriental  food  stores. 277 
jmir 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Burdock  Gravy Hollandaise  Sauce 
r 
P,  PV,  PK 
Serves  2 
1  tsp  soy  oil 
'/2  c  burdock  root,  cut  into  matchsticks 
7:  tsp  mirin 
l'/:c  water 
Pinch  of  rock  salt 
'/:  tsp  tamari 
1  tsp  kudzu  (or  arrowroot) 
3  tbs  cold  water 
In  cast-iron  skillet,  heat  oil;  saute  burdock  root  over 
medium  heat  for  a  few  minutes. Add  mirin  and  stir. Add  water  and  salt. Cover  and  simmer  20  minutes  over 
low  heat. Remove  the  cooked  burdock  and  serve  sepa- 
rately. Add  tamari  to  mixture. Dilute  kudzu  in  cold 
water. Stir  into  sauce  until  it  thickens;  remove  from 
heat. Serve  warm  over  grains,  vegetables,  tofu,  tempeh, 
or  seitan. Mild  Tamari  Sauce 
v,  VP,  VK 
P,  PV,  PK,  K,  KP  OCCASIONALLY 
Serves  2 
1  tbs  tamari 
'/r  c  water 
7:  tsp  coriander  powder 
74  tsp  turmeric 
Pinch  of  dried  ginger 
1  tsp  light  sesame  oil 
In  a  small  saucepan,  combine  tamari  with  water. Add 
spices,  cover,  and  simmer  for  3  minutes. Add  sesame 
oil  and  serve  over  stir-fried  dishes. ALL  TYPES 
Serves  2 
1  tbs  soy  flour 
Pinch  of  salt 
2  tbs  corn  oil 
74  c  fresh  plain  yogurt 
Pinch  of  turmeric 
1  tsp  honey 
74  c  water 
P,  PV,  and  PK  types:  use  2  tablespoons  coconut  oil 
instead  of  corn  oil. Dry-roast  flour  and  salt  in  a  cast-iron  skillet  for  4  to 
5  minutes  until  golden. Add  oil,  yogurt,  and  turmeric. Mix  honey  in  warm  water  and  stir  into  sauce. Serve 
warm. Brown  Gravy 16*  ^% 
V  VP,  P,  PV,  PK 
Serves  2 
72  c  soy  flour 
2  c  soy  milk 
1  tbs  maple  syrup 
72  tsp  mirin 
1  c  water 
Pinch  of  rock  salt 
1  tsp  cumin  powder 
Pinch  of  turmeric 
7-i  c  pureed  onion  (optional) 
Dry-roast  soy  flour  over  medium  heat  until  golden 
brown. In  a  small  saucepan,  heat  milk,  maple  syrup, 
mirin,  and  water;  add  roasted  flour,  salt,  spices,  and 
onion,  if  desired. Stir  to  a  smooth  consistency. Cover 
and  allow  to  simmer  over  medium  heat  for  25  min- 
utes. Stir  occasionally  to  avoid  sticking. Serve  over 
grains  or  stuffed  squash. 278 
m 
SAUCES    AND    DRESSINGS 
Garlic  and  Ginger  Sauce Peppered  Oil 
v,  VK,  K,  KV 
Serves  2 
V2  c  vegetable  water 
lh  tsp  minced  garlic 
'/2  tsp  minced  ginger 
1  tsp  light  sesame  oil 
lU  tsp  turmeric 
2  tbs  tamari 
K  types:  use  only  1  tablespoon  tamari  and  substitute  1 
teaspoon  sunflower  oil  for  sesame  oil. Bring  water  to  boil  and  add  garlic  and  ginger. Simmer 
over  medium  heat  for  10  minutes. Add  oil,  turmeric, 
and  tamari;  remove  from  heat. Allow  to  sit  for  5  min- 
utes before  serving  with  stir-fries,  steamed  vegetables, 
or  nori  rolls. Lemon  Kudzu  Sauce 
ALL  TYPES 
Serves  2 
1  tbs  kudzu  (or  arrowroot) 
'/«  c  cold  water 
'A  c  fresh  lemon  juice 
'A  tsp  rice  vinegar 
1  tsp  finely  minced  mint  leaves 
Pinch  of  salt 
P  and  K  types:  omit  rice  vinegar. Dilute  kudzu  in  cold  water;  heat  in  a  heavy  saucepan 
over  very  low  heat. Add  lemon  juice,  vinegar,  mint 
leaves,  and  salt. Remove  from  heat  and  serve  over 
vegetables. 8^^^ 
V,  VK,  PK,  K,  KV 
Serves  2 
xh  tsp  coarse  black  pepper  or  chopped  garlic 
1  tsp  sunflower  oil 'A  tsp  ghee 
V  types:  use  1  teaspoon  sesame  oil. Dry-roast  pepper  (or  garlic)  in  a  skillet  for  3  minutes; 
remove  from  heat. Add  oil  and  ghee. Drizzle  over 
corn  on  the  cob  or  toast. Cumin  Dressing 
ALL  TYPES 
Serves  2 
1  tbs  roasted  cumin  seeds 
'A  c  vegetable  water 
1  tsp  olive  oil 
1  tsp  lime  juice 
Pinch  of  coarse  black  pepper 
Pinch  of  turmeric 
'/2  tsp  rock  salt 
Place  all  ingredients  into  a  bottle,  tightly  cover,  and 
shake. Pour  over  salad. 2  79 
^mt, 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
1*4^ Basil  Dressing Orange  Fennel  Dressing 
ALL  TYPES 
Serves  2 
1  tsp  olive  oil 
7:  tsp  umeboshi  vinegar 
1  tbs  minced  fresh  basil 
Pinch  of  turmeric 
Place  all  ingredients  into  a  bottle,  cover  tightly,  and 
shake. Pour  over  salad. Thyme  and  Vinegar  Dressing 
K,  KV 
Serves  2 
1  tsp  corn  oil 
lh  tsp  rice  vinegar 
3  tbs  vegetable  water 
Pinch  each  of  turmeric,  black  pepper,  cayenne,  and 
thyme 
Place  all  ingredients  into  a  bottle,  cover  tightly,  and 
shake. Pour  over  salad. $&w'4r I  SB 
V,  VP,  P,  PV,  PK 
Serves  2 
74  c  fennel  seeds 
74  c  barley  cooking  water  (or  spring  water) 
72  tsp  orange  rind 
Pinch  of  turmeric 
Pinch  of  black  pepper 
74  tsp  rice  vinegar 
72  tsp  maple  syrup 
1  tsp  light  sesame  oil 
Steep  fennel  seeds  in  74  cup  boiling  water  for  15 
minutes. Strain  seeds  and  combine  tea  and  all  re- 
maining ingredients  in  a  saucepan. Cover  and  sim- 
mer over  low  heat  for  5  minutes. Allow  to  cool  and 
serve  over  barley  salad. 280 
m 
SOUPS 
Vegetable  Stock 
mm 
V,  VP,  VK 
8  c  water 
3  c  leftover  vegetable  ends 
1  c  diced  onion 
'A  c  mugi  (barley)  miso 
V*  c  cold  water 
In  a  large  soup  pot,  bring  8  cups  of  water  to  boil. Add 
vegetable  ends  and  onions  Dilute  miso  in  cold  water 
and  add  to  broth. Cover  and  simmer  over  medium 
heat  for  3  hours. Allow  to  cool. Put  colander  over  large 
bowl  or  pan  and  drain. Reserve  stock  and  discard 
vegetable  leftovers. Note:  Vegetable  ends  may  be  saved  in  a  basket  and 
kept  in  a  dry  place  for  up  to  one  week. Rye  Croutons 
K,  KP 
Unyeasted  rye  bread,  several  days  old 
Dice  bread  into  small  pieces. Toast  in  a  dry  skillet  over 
low  heat  for  15  minutes. Whole  Wheat  Croutons 
&m 
c* V,  VK,  P,  PK 
Unyeasted  whole  wheat  bread,  several  days  old 
V  types:  soak  croutons  in  soup  before  eating. Cut  bread  into  small  <. ubes  and  toast  in  an  oiled  skillet 
over  low  heat  (or  15  minutes. 2K1 
jmt. UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Leek  and  Chickpea  Soup 
P,  PK,  K,  KV,  KP 
Serves  2 
1  c  chickpeas 
5  c  soup  stock  (recipe  follows) 
2  c  chopped  leeks 
1  whole  garlic  clove 
Pinch  of  turmeric 
Pinch  of  coarse  black  pepper 
Pinch  of  salt 
2  tbs  canola  oil 
xh  c  eggless  pasta  shells,  cooked 
P  and  PK:  use  whole  wheat  pasta  shells. K  and  KP:  use  rye  or  buckwheat  shells. Soak  chickpeas  for  2  hours. Make  soup  stock  (see 
below). Drain  chickpeas  and  add  to  soup  stock. Saute 
leeks,  garlic,  turmeric,  black  pepper,  and  salt  in  oil  for 
5  minutes. Add  to  soup  stock,  along  with  cooked 
pasta  shells  and  cooked  kombu  that  remains  from 
soup  stock. Simmer  over  medium  heat  for  25  min- 
utes. Remove  kombu  and,  using  a  wooden  spoon, 
mash  until  soup  has  consistency  of  a  coarse  puree. Serve  hot. Soup  Stock: 
3"  piece  of  kombu  seaweed 
lh  c  minced  onion 
xli  c  hulled  barley 
6  c  water 
To  wash  kombu,  place  in  a  small  bowl  of  water  and 
rub  gently  to  remove  salt. Boil  kombu,  onion,  and 
barley  in  water  over  low  heat  for  two  hours. Strain 
and  use  5  cups  of  liquid  for  soup  stock. Clear  Ginger  and  Corn  Soup 
I ALL  TYPES,  OCCASIONALLY 
Serves  2 
2  ears  corn,  husked 
5  c  water 
2  sprigs  fresh  parsley,  chopped 
5  whole  scallions 
1  tbs  grated  ginger 
xli  c  sliced  onion 
2  c  fresh  corn  kernels 
xh  lb  semi-firm  cubed  tofu 
l/i  c  chopped  scallions 
Pinch  of  asafoetida 
'A  tsp  sea  salt 
2  tsp  light  sesame  oil 
3  tsp  kudzu  (or  arrowroot) 
'A  c  cold  water 
Strip  kernels  from  corn  ear. To  make  soup  stock,  in  a 
large  pot  boil  5  cups  of  water  with  stripped  corn  cobs, 
parsley,  scallions,  ginger,  and  onion  covered,  over 
medium  heat,  for  20  minutes. Strain  stock  and  add 
corn  kernels,  tofu,  chopped  scallions,  asafoetida,  salt, 
and  oil. Simmer  covered  over  low  heat  for  7  minutes. Dilute  kudzu  in  cold  water  and  add  to  soup. Stir  and 
serve. 282 
jmt. SOUPS 
Black  Bean  Soup 
(PC) Millet  and  Corn  Soup 
P,  PV,  PK,  K,  KV,  KP 
Serves  2 
1  c  black  beans 
2  ears  corn,  husked 
3"  piece  of  kombu  seaweed 
6  c  water 
1  c  diced  summer  squash 
xli  c  diced  onion 
'A  tsp  sea  salt 
XU  c  soy  flour 
1  tbs  ghee 
1  tsp  coriander  powder 
K  types:  garnish  with  cayenne  pepper  or  red  chili 
peppers. Soak  beans  in  4  cups  water  for  1  hour. Rinse  and 
drain. Strip  kernels  from  corn  ears. To  wash  kombu, 
place  in  a  small  bowl  and  rub  gently  to  remove  salt. Place  water,  beans,  stripped  corn  and  cobs,  kombu, 
squash,  onion,  and  salt  in  a  pressure  cooker. Cover 
without  locking  and  bring  to  a  boil. Lock  cover  and 
bring  to  pressure. Cook  over  medium  heat  for  50 
minutes. Remove  from  heat  and  allow  pressure  to  fall 
naturally. (For  conventional  cooking,  bring  ingredi- 
ents to  a  boil  in  8  cups  of  water. Cover  and  cook  over 
medium  heat  for  2  hours.) In  a  cast-iron  skillet,  toast  soy  flour  until  golden. Remove  from  skillet. Add  ghee  to  skillet  and  saute 
corn  kernels  and  coriander  for  5  minutes. Pour  into 
bean  soup. Remove  corn  cobs  and  kombu. Stir  in 
toasted  flour  and  add  water  to  desired  thickness. Sim- 
mer for  10  minutes. Using  a  wooden  spoon,  mash 
until  soup  has  consistency  of  a  coarse  puree. Serve 
hot. K,  KV,  KP 
Serves  2 
4  ears  corn,  husked 
5  c  water 
xh  c  millet 
1  c  fresh  corn  kernels 
xh  c  diced  carrots 
8  finely  chopped  fresh  basil  leaves 
xh  tsp  coarse  black  pepper 
Garnish: 
2  scallions,  trimmed  and  sliced 
Strip  kernels  from  corn  ears. Boil  stripped  corn  cobs  in 
water  for  10  minutes,  then  discard  cobs. Wash  millet 
and  toast  in  skillet  until  dry. Add  millet,  corn  kernels, 
carrots,  basil,  and  black  pepper  to  corn  water. Cover 
and  simmer  over  medium  heat  for  40  minutes. Gar- 
nish with  fresh  scallions. Millet  and  Squash  Soup 
&  V?fi"f  ess 
ALL  TYPES 
Serves  2 
1  buttercup  squash 
1  c  millet 
6  c  water 
[li  c  diced  onion 
'A  tsp  sea  salt 
xli  tsp  coarse  black  pepper 
1  tsp  finely  chopped  fresh  tarragon 
Scrub  squash;  core  and  cut  into  1"  cubes. In  a  large 
pot,  add  millet  and  squash  to  water  and  bring  to  boil. Add  onion,  salt,  pepper,  and  tarragon. Covei  and 
cook  over  medium  heat  for  45  minutes. Serve  hot. 283 
jmt. UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Barley  and  Squash  Soup 
(variation  1) 
W^7K 
V,  VK,  K,  KV 
Serves  2 
72  c  pearl  barley 
72  c  toor  dhal 
1  c  diced  crookneck  squash 
6  c  water 
2  chopped  scallions 
1  tsp  cumin  powder 
74  tsp  turmeric 
74  tsp  cayenne  pepper 
Pinch  of  asafoetida 
Pinch  of  sea  salt 
In  a  large  pot,  bring  barley,  dhal,  and  squash  to  boil 
in  water. Add  scallions,  spices,  and  salt. Cover  and 
simmer  over  medium  heat  for  45  minutes. Using  a 
wooden  spoon,  mash  until  soup  has  consistency  of  a 
coarse  puree;  serve  hot. Barley  and  Squash  Soup 
(variation  2) 
v,  VP,  P,  PV 
Serves  2 
72  c  hulled  barley 
2  c  water 
1  small  butternut  squash 
72  c  diced  onion 
Pinch  of  salt 
1  tsp  ground  coriander 
4  curry  leaves,  preferably  fresh 
74  tsp  turmeric 
1  tsp  ghee 
Garnish: 
2  sprigs  finely  minced  cilantro 
Soak  barley  for  72  hour  in  water. Scrub  squash;  core and  cut  into  1"  cubes. Pour  soaked  barley  (with  wa- 
ter), squash,  and  onion  into  a  large  pot  and  bring  to 
boil. Add  salt,  coriander,  curry  leaves,  and  turmeric. Cover  and  simmer  over  medium  heat  for  55  minutes. Using  a  wooden  spoon,  mash  until  soup  has  consis- 
tency of  a  coarse  puree;  add  ghee. Garnish  with  cilantro 
and  serve. Leek  and  Potato  Soup 
mm ALL  TYPES 
Serves  2 
2  whole  leeks 
2  large  white  potatoes 
5  c  water 
4  sprigs  dill 
1  tsp  curry  powder 
74  c  minced  onion 
74  tsp  sea  salt 
1  tsp  ghee 
72  tsp  coarse  black  pepper 
V  types:  substitute  equal  amount  of  parsnips  or  sweet 
potatoes  for  white  potatoes. Wash  leeks  well  and  thinly  slice;  use  both  green  and 
white  parts. Scrub  potatoes  and  cut  into  large  pieces. Add,  with  water,  to  a  large  pan  and  bring  to  boil. Add 
chopped  dill,  curry  powder,  onion,  leeks,  and  salt. Cover  and  boil  over  medium  heat  for  45  minutes. Using  a  wooden  spoon,  mash  until  soup  has  the  con- 
sistency of  a  coarse  puree. In  a  small  pan,  heat  ghee 
and  saute  black  pepper  until  ghee  begins  to  bubble; 
add  to  soup. Remove  from  heat  and  serve. 284 
jmt. SOUPS 
Lima  Bean  Soup Leek,  Potato,  and  Barley  Soup 
p,  PK,  K,  KV,  KP 
Serves  2 
1  c  fresh  lima  beans 
3"  piece  kombu  seaweed 
6  c  water 
'/2  c  diced  onion 
3  sprigs  freshly  minced  dill 
'A  tsp  sea  salt 
72  tbs  sunflower  oil 
Garnish: 
Fresh  minced  dill 
To  wash  kombu,  place  in  a  small  bowl  of  water  and 
rub  gently  to  remove  salt. In  a  large  pot,  soak  lima 
beans  and  kombu  in  2  cups  of  the  water  for  30  min- 
utes. Add  remaining  water,  onion,  dill,  salt,  and  oil; 
cover  and  cook  over  medium  heat  for  45  minutes. Garnish  with  fresh  dill  and  serve  hot. Clear  Noodle  Soup 
*=;><, vy  \#nr*.,i 
ALL  TYPES,  OCCASIONALLY 
Serves  2 
4  oz  bijun  noodles 
1  oz  small  snow  peas 
5  c  vegetable  soup  stock  (see  page  281) 
4  c  boiling  water 
Add  noodles  to  boiling  water  and  cook  for  a  few 
minutes  until  tender. Drain,  reserving  noodle  water. Boil  noodle  water  and  blanch  snow  peas;  drain;  dis- 
card water. Add  noodles  and  snow  peas  to  warmed 
soup  stock. Cover  and  simmer  for  about  5  minutes 
and  serve. ALL  TYPES 
V,  VP  OCCASIONALLY 
Serves  2 
1  tsp  olive  oil 
1  tsp  coriander  seeds 
xli  c  minced  onion 
xli  c  pearl  barley 
6  c  water 
2  leeks,  thinly  sliced 
3  large  white  potatoes,  diced 
3  sprigs  finely  chopped  dill 
4  curry  leaves,  preferably  fresh 
Pinch  of  salt 
V  types:  garnish  with  roasted  black  sesame  seeds, 
gomasio,  or  whole  wheat  croutons. P  types:  garnish  with  cottage  cheese  and  whole  wheat 
croutons. K  types:  garnish  with  fresh  green  chili  peppers  and  rye 
croutons. In  a  skillet,  heat  oil  and  saute  coriander  seeds  with 
onion  until  onion  turns  golden  brown. Remove  from 
skillet. In  a  large  pot,  cook  barley  in  water  over  me 
dium  heat  for  20  minutes;  add  leeks,  potatoes,  and 
onion/coriander  mixture. In  onion  skillet,  saute"  dill 
with  curry  leaves  for  3  minutes. Rinse  spice  skillet 
with  soup  liquid  and  add  to  soup,  along  with  salt 
Cover  skillet  and  simmer  over  medium  heat  for  45 
minutes. 2H5 
jmt. UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Squash  and  Seaweed  Soup 
#| 
v,  VP,  VK,  K,  KV,  KP 
K  TYPES:  USE  SPARINGLY 
Serves  2 
1  butternut  squash 
2  ears  corn,  husked 
1  c  diced  onions 
6  strands  seaware  seaweed 
4  c  water 
1  tbs  chickpea  miso 
'A  c  water 
Garnish: 
Minced  fresh  parsley 
Scrub  squash;  core  and  cut  into  1"  cubes. Simmer  corn ears,  onions,  and  seaweed  in  water  for  10  minutes. Add 
squash  and  cook  over  medium  heat  for  25  minutes. Dilute  miso  in  'A  cup  water  and  add  to  soup. Simmer 
for  3  minutes. Garnish  with  parsley. Serve  hot. Carrot  and  Broccoli  Soup j 
ALL  TYPES 
Serves  2 
6  c  water 
2  c  sliced  carrots 
'A  c  diced  onion 
2  c  broccoli  florets  and  peeled  stem  pieces 
'A  tsp  grated  ginger 
1  tsp  coriander  powder 
'A  tsp  sea  salt 
1  tbs  grated  orange  peel 
Garnish: 
'A  c  minced  fresh  chives 
Bring  water  to  boil. Add  carrots,  onion,  broccoli,  gin- 
ger, coriander,  and  salt. Cover  and  boil  over  medium 
heat  for  35  minutes. Remove  from  heat. Add  orange 
peel;  garnish  with  fresh  chives. Buckwheat  Soup 
§6H 
K 
Serves  2 
2  tsp  corn  oil 
'A  c  diced  onion 
'A  c  shredded  cabbage 
'A  c  shredded  daikon  radish 
'A  c  chopped  celery 
V2  c  buckwheat  groats 
'A  tsp  caraway  seeds 
'A  tsp  coarse  black  pepper 
6  c  water 
Pinch  of  salt 
Garnish: 
Minced  fresh  fennel  or  parsley 
In  a  large  pot,  heat  oil  and  saute  the  vegetables  for  7 
minutes. Dry-roast  groats  and  caraway  seeds  in  a  cast- 
iron  skillet  over  low  heat,  stirring  constantly  until  golden. Add  with  pepper  to  vegetables. Stir  in  water  and  salt. Cover  and  simmer  over  low  heat  for  30  minutes. Serve 
hot. Garnish  with  fresh  fennel  or  parsley. 286 
^mz, 
SOUPS 
Vegetable  Dumpling  Soup 
ALL  TYPES,  OCCASIONALLY 
Serves  6 
Dumpling  Dough: 
1  c  whole  wheat  pastry  flour 
1  c  unbleached  white  flour 
Pinch  of  salt 
Pinch  of  natural  baking  powder 
3A  c  ice  cold  water 
Combine  dry  ingredients;  slowly  mix  in  the  water. Knead  dough  for  10  minutes  until  tender  but  firm. Wrap  in  cotton  cloth  and  chill  for  IV2  hours. Tear 
with  your  fingers  into  18  pieces. Roll  each  piece  be- 
tween your  palms  into  a  ball,  3"  in  diameter. Place  a 
teaspoon  of  filling  in  center  of  each,  fold  over  and 
fork-press  edges  together. Filling: 
2  tsp  light  sesame  oil 
V2  c  shredded  carrots 
'A  c  minced  fresh  shiitake  mushrooms 
'A  c  mung  sprouts 
'A  c  minced  firm  tofu 
lA  tsp  sea  salt 
V2  tsp  ginger  powder 
'A  tsp  coarse  black  pepper 
3  tsp  water 
In  a  large  skillet,  heat  oil  and  add  carrots,  mush- 
rooms, sprouts,  tofu,  salt,  ginger,  and  black  pepper. Stir  in  water,  cover,  and  saute  for  5  minutes. Fill  dump- 
lings as  indicated  above. Add,  along  with  vegetables 
of  your  choice,  to  vegetable  soup  stock  (see  page  28 1 ). Sweet  Potato 
and  Artichoke  Soup 
V,  VP,  VK,  P,  PV,  PK 
Serves  2 
1  whole  globe  artichoke 
2  sweet  potatoes 
1  tbs  ghee 
1  tsp  whole  black  peppercorns 
1  minced  garlic  clove 
1  tsp  salt 
5  c  boiling  water 
'A  c  fresh  plain  yogurt 
P  types:  omit  garlic. Steam  artichoke  until  tender  and  set  aside. Scrub 
potatoes  and  dice. Heat  ghee  in  small  pan  and  saute 
the  peppercorns  and  garlic  until  garlic  turns  golden 
brown. Add  potatoes  to  boiling  water  in  a  large  soup  pot. Cover  and  cook  over  medium  heat  for  35  minutes. Using  a  wooden  spoon,  mash  potatoes  until  soup  has 
the  consistency  of  a  coarse  puree. Add  sauteed  spices 
and  salt. Rinse  spice  pan  with  soup  water  and  pour 
back  in  to  soup. Cover  and  simmer  over  low  heat  for 
10  minutes. Peel  the  artichoke  leaves  and  thinly  chip 
the  artichoke  heart. Sprinkle  the  chips  into  soup  and 
allow  to  cook  for  30  minutes. Pour  soup  into  2  serv 
ing  bowls  and  arrange  as  many  leaves  as  you  can  on 
top  to  form  a  mandala. Place  a  dollup  of  yogurt  in  the 
middle  and  serve. 287 
jm?. UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Mung  and  Buckwheat  Soup 
I K,  KV,  KP 
Serves  2 
'A  c  buckwheat  groats 
'A  c  whole  mung  dhal 
5  c  water 
'A  c  diced  celery 
'A  c  diced  onion 
1  clove  garlic 
'A  tsp  turmeric 
'A  tsp  cumin 
'A  tsp  ground  coriander 
'A  tsp  chili  powder 
Pinch  of  salt 
1  tbs  mustard  oil 
l'A  tsp  mustard  seeds 
Soak  buckwheat  groats  for  30  minutes,  then  drain. In 
a  large  pot,  bring  mung  and  buckwheat  to  boil  in  five 
cups  of  water. Add  celery,  onion,  garlic,  turmeric, 
cumin,  coriander,  chili  powder,  and  salt. Cover  and 
simmer  over  medium  heat  for  45  minutes. Remove 
from  heat. In  a  small  skillet,  heat  oil  and  saute  mus- 
tard seeds  until  they  pop;  add  to  soup. Serve  hot. Mung  and  Wheat  Berry  Soup 
V,  VP,  P,  PV 
Serves  2 
'A  c  wheat  berries 
'A  c  whole  mung  dhal 
5  c  water 
'A  c  diced  carrots 
'A  c  diced  onion 
'A  tsp  turmeric 
'A  tsp  cumin  powder 
'A  tsp  coriander  powder 
'A  tsp  cardamom  powder 
Pinch  of  salt 1  tbs  avocado  oil 
l'A  tsp  dill  seeds 
Soak  wheat  berries  in  2  cups  water  for  2  hours. Drain. In  a  large  pot,  bring  wheat  berries  and  mung  dhal  to 
boil  in  five  cups  of  water. Add  carrots,  onion,  tur- 
meric, cumin,  coriander,  cardamom,  and  salt. Cover 
and  simmer  for  1  hour. Remove  from  heat. Heat  oil 
and  saute  dill  seeds  for  3  minutes  until  dark  brown; 
add  to  soup. Serve  hot. Potato  and  Broccoli  Soup 
ALL  TYPES 
Serves  2 
4  broccoli  stalks  with  florets 
2  large  white  potatoes 
6  c  water 
1  tbs  dried  dill 
'A  tsp  dried  parsley 
'A  tsp  sea  salt 
3  finely  chopped  scallions 
1  tbs  canola  oil 
1  tsp  cumin  seeds 
V  types:  garnish  with  grated  natural  cheddar  cheese. P  types:  garnish  with  whole  wheat  croutons. K  types:  garnish  with  rye  croutons. Cut  broccoli  florets  and  peeled  stems  into  small  pieces. Scrub  potatoes  and  cut  into  1"  cubes. Place  potatoes 
and  broccoli  in  water  and  bring  to  boil. Add  dill, 
parsley,  and  salt. Cover  and  simmer  over  medium 
heat  for  45  minutes. Add  scallions  and  cook  for  an 
additional  10  minutes;  remove  from  heat. In  a  frying 
pan,  heat  oil  and  saute  cumin  seeds  for  3  minutes; 
add  to  soup. 288 
jmt, 
SOUPS 
Karhi  (Yogurt  Soup) 
v,  VP,  VK,  P,  PV,  PK 
Serves  2 
1  tbs  chickpea  flour  (besan) 
1  c  fresh  plain  yogurt 
1  c  water 
'A  tsp  coriander  seeds 
1  tsp  maple  syrup 
3"  stick  of  cinnamon 
'A  tsp  orange  rind 
1  tsp  walnut  oil 
3  dried  curry  leaves 
xh  tsp  black  cumin  seeds 
Pinch  of  grated  ginger 
2  whole  cloves 
Garnish: 
Minced  fresh  parsley 
V,  VP,  and  VK:  add  2  dried  red  chili  peppers  and  '/h 
teaspoon  asafoetida. Toast  chickpea  flour  in  a  skillet  until  golden;  set  aside. Beat  yogurt  with  an  eggbeater  until  smooth  and 
creamy,  and  slowly  add  water. Blend  in  flour  until 
mixture  is  smooth  and  fluid. Dry-roast  coriander  seeds  in  a  cast-iron  skillet  for 
a  few  minutes  and  grind  to  a  very  coarse  powder. Add 
to  yogurt-flour  mixture. Transfer  to  a  saucepan  and 
bring  to  a  boil. With  lid  ajar,  simmer  over  low  heat  for 
5  minutes. Add  maple  syrup,  cinnamon,  and  orange 
rind. Cover  and  simmer  an  additional  4  minutes. In  a  small  skillet,  heat  oil  and  roast  curry  leaves, 
cumin  seeds,  and  ginger  until  curry  leaves  crackle. Pour  into  soup,  add  cloves,  and  cover. Remove  from 
heat  and  allow  to  sit  for  7  minutes  before  serving. Garnish  with  fresh  parsley. Lima  and  Cauliflower  Soup 
(PC) 
P,  PK,  K,  KV,  KP 
Serves  4 
'A  c  fresh  lima  beans 
6  c  water 
1  c  cauliflower,  florets  and  stems 
2  tsp  dill  powder 
'/2  tsp  coarse  black  pepper 
Pinch  of  salt 
V2  tsp  ghee 
P  types:  garnish  with  fresh  cilantro  or  minced  fresh 
dill. K  types:  garnish  with  cayenne  pepper  and  parsley. Combine  beans  and  water  in  a  pressure  cooker. Cover 
without  locking  and  bring  to  a  boil. Lock  cover  and 
bring  to  pressure. Simmer  over  medium  heat  for  15 
minutes. Remove  from  heat  and  allow  pressure  to  fall 
naturally. (For  conventional  cooking,  bring  beans  to 
a  boil  in  8  cups  of  water. Cover  and  cook  over  me- 
dium heat  for  1  'A  hours.) Add  cauliflower,  spices,  and 
ghee. Cover  without  locking  lid  and  simmer  for  25 
minutes. Garnish  with  fresh  dill. 289 
jmt. SUMMER   ASPICS 
Corn  and  Red  Pepper  Aspic Carrot  and  Cucumber  Aspic 
ALL  TYPES 
Serves  2 
4  ears  corn,  husked 
3  c  water 
Pinch  of  sea  salt 
'A  c  agar-agar 
'A  tsp  fine  black  pepper 
1  finely  diced  red  bell  pepper 
Strip  kernels  from  corn  ears. In  a  medium  pot,  add 
water,  stripped  cobs,  salt,  and  agar-agar  and  boil, 
covered,  for  15  minutes. Add  corn  kernels,  pepper, 
and  diced  bell  pepper  during  the  last  3  minutes. Pour 
into  mold  and  refrigerate  until  mixture  sets. Serve 
with  steamed  greens. ALL  TYPES 
Serves  2 
3  medium  carrots 
2  cucumbers 
3  c  water 
'A  c  agar-agar 
'A  tsp  ground  cardamom 
'A  tsp  fine  black  pepper 
'A  tsp  sea  salt 
Scrub  and  dice  carrots. Peel  cucumbers  and  cut  in 
half  lengthwise;  remove  seeds  with  a  spoon  and  dice. In  a  medium  pan,  add  water  and  boil  carrots  for  10 
minutes. Add  agar-agar,  spices,  and  salt. Continue 
boiling  for  an  additional  5  minutes;  remove  from  heat 
and  add  cucumber. Pour  into  mold  and  refrigerate 
until  mixture  sets. Remove  and  serve  with  appropri- 
ate grain  salad. 290 
J(fp, 
SUMMER    ASPICS 
Squash  and  Onion  Aspic 
VSS» ALL  TYPES 
Serves  2 
1  butternut  squash 
3  c  water 
1  large  white  onion 
'A  tsp  fresh  ginger  juice  (see  page  194) 
1  tbs  freshly  minced  mint 
'A  tsp  cardamom  powder 
'A  tsp  coriander  powder 
'A  tsp  coarse  black  pepper 
'A  tbs  coconut  oil 
'A  c  agar-agar 
K  types:  use  occasionally. Wash,  core,  and  cut  squash  into  large  pieces. In  a 
medium  pot,  add  water  and  boil  over  medium  heat 
for  15  minutes. Reserve  squash  water  and  remove 
skins  from  squash. Cut  the  onion  in  lengthwise  slices 
and  combine  with  squash,  ginger  juice,  herbs,  spices, 
and  oil. Puree  mixture,  adding  in  the  warm  squash 
water. Return  to  pot  with  agar-agar  and  heat  for  10 
minutes. Pour  into  mold  and  refrigerate  until  mix- 
ture sets. Serve  with  sauteed  watercress. Red  Cabbage  and  Pepper  Aspic 
K,  KV,  KP 
Serves  4 
'A  medium  red  cabbage 
1  green  bell  pepper 
1  white  onion 
1  small  daikon 
'A  tsp  chili  powder 
'A  tsp  curry  powder 
Pinch  of  salt 
3  c  water 
'A  c  agar-agar Shred  cabbage,  pepper,  onion,  and  daikon. Add  spices 
and  salt  and  saute  with  8  tablespoons  of  water  for  3 
minutes. Add  remaining  water  and  agar-agar;  simmer 
over  low  heat  for  10  minutes. Pour  into  mold  and 
refrigerate  until  mixture  sets. Serve  with  a  warm  mil- 
let salad. Cherry,  Lettuce, 
and  Cucumber  Aspic 
V,  VP,  P,  PV 
Serves  2 
1  c  fresh  ripe  cherries 
'A  head  lettuce 
1  cucumber 
1  c  cherry  juice 
1  tsp  mirin 
'A  tsp  ground  clove 
Pinch  of  salt 
2  c  water 
'A  c  agar-agar 
Remove  seeds  from  cherries,  leaving  them  whole. Shred  lettuce. Peel  cucumber  and  shred. In  a  large 
saucepan,  add  cherry  juice,  mirin,  ground  clove,  and 
salt  and  boil  for  a  few  minutes. Add  agar-agar  and 
water;  cover  and  simmer  over  medium  heal  for  10 
minutes. Add  lettuce,  cucumber,  and  cherries. Re 
move  from  heat  and  allow  to  sit  for  5  minutes. Poui 
into  mold. Refrigerate  until  mixture  sets. Serve  with 
sauteed  asparagus. 29  1 
jmt. SEAWEED    DISHES 
eaweeds  have  been  a  part  of  the  diet  in  China  and  Japan  as  far  back  as  the  sixth  century. Mention 
of  nori,  wakame,  miru,  and  koru  moha  (agar-agar)  can  be  found  in  eighth  century  Japanese 
literature. Japan  uses  more  seaweeds  than  most  other  countries  combined. The  Chinese  character  ZAO  refers  to  all  plants  growing  in  the  sea. Translated,  it  means  "that  which 
is  in  water  under  the  sound  of  the  chirping  birds." Seaweeds  are  man's  primal  connection  to  the  waters 
of  the  earth. They  contain  photosynthetic  pigments  and  are  richly  packed  with  nutritious  minerals. Seaweeds  contain  complex  carbohydrates,  called  polysaccharides,  that  selectively  absorb  the  inor- 
ganic substances  from  the  sea  water. These  polysaccharides  cannot  be  digested  by  the  enzyme  a- 
amylase,  which  means  seaweeds  are  also  calorie-free  in  the  human  system. Minerals  account  for  10 
to  38  percent  of  their  dry  weight. They  are  fortified  with  calcium,  sodium,  magnesium,  potassium, 
phosphorus,  iodine,  iron,  zinc,  and  trace  elements. The  calcium  ratio  of  seaweeds  is  second  only  to 
that  of  milk. Seaweeds  contain  ten  times  the  iron  of  spinach  and  egg  yolks,  as  well  as  chlorophyll  and 
carotenoid. The  amino  acid  composition  of  seaweeds  is  similar  to  that  of  beans. They  contain  more 
Vitamin  A,  B,  B2,  Bf),  B12,  C,  pantothenic  acid,  folic  acid,  and  niacin  than  fresh  fruits  and  vegetables. Within  their  own  environment  seaweeds  are  odorless. Their  strong  fishy  scent  is  due  to  the  volatile 
element  that  decomposes  when  the  weeds  are  out  of  their  element. Because  of  their  unappealing  dark 
green  color  (which  appears  black),  their  strong  smell,  and  our  lack  of  familiarity  with  them,  seaweeds 
are  often  regarded  as  a  strange  and  unimportant  source  of  food. They  are,  however,  destined  to 
become  one  of  our  most  important  replenishing  food  sources  of  the  future,  as  our  earth  continues 
to  disintegrate  from  carelessness  and  abuse. While  much  research  remains  to  be  done  into  the  curative  potential  of  seaweeds,  it  has  already  been 
established  that  they  are  a  great  natural  antibiotic,  blood  anticoagulant,  and  tumor  preventive. Irish 
292 
jmt. SEAWEED    DISHES 
moss  is  used  for  respiratory  disorders;  green  algae  is 
used  for  stomach  disease  and  hemorrhoids;  undaria 
is  used  for  cleansing  the  blood  of  a  new  mother; 
lamanaria  is  used  in  the  bath  reducing  hypertension. Once  our  mental  obstacles  are  removed  and  we 
learn  how  to  prepare  seaweeds,  we  will  find  them  to 
be  a  delicious  addition  to  wholesome  meals. Because 
seaweeds  are  high  in  sodium,  Kapha  and  Pitta  types 
will  want  to  thoroughly  soak  and  wash  them  before 
cooking. They  should  be  used  only  occasionally,  not 
daily,  by  these  types. Vata  types  benefit  the  most  from 
these  nurturing  underwater  foods. Wakame  and 
Bamboo  Shoot  Soup 
ALL  TYPES,  OCCASIONALLY 
Serves  6 
8  oz  wakame  seaweed,  soaked 
4  oz  bamboo  shoots 
8  c  vegetable  soup  stock  (see  page  281) 
5  sansho  leaves 
1  tsp  tamari 
l/i  tsp  sea  salt 
P  and  K  types:  omit  salt. Thoroughly  wash  and  soak  the  wakame  and  bamboo 
shoots  in  water  to  cover  for  10  minutes. In  a  large  pot, 
boil  the  vegetable  stock. Add  seaweed  to  boiling  stock 
water. Cover  and  simmer  for  30  minutes. Add  sansho 
leaves,  tamari,  and  sea  salt. Simmer  for  5  minutes. Serve  over  thin  rice  noodles  or  clear  noodles. Wakame  Salad 
ALL  TYPES,  OCCASIONALLY 
Serves  2 
2  oz  wakame  seaweed 
4  red  radishes 
1  small  Belgian  endive 
2  medium  cucumbers 
Soak  wakame  in  3  cups  cold  water  for  30  minutes; 
slice  thinly. Slice  radishes,  endive,  and  cucumbers 
thinly. Toss  together  in  a  big  wooden  bowl  and  serve 
with  the  following  dressing. Orange  Rind  Dressing: 
1  tsp  olive  oil 
'A  tsp  orange  rind 
'/2  c  orange  juice 
'/2  tsp  mirin 
1  tsp  rice  vinegar 
'A  tsp  coarse  black  pepper 
Shake  all  ingredients  together  in  a  bottle  and  pour 
over  Wakame  Salad. Rice  and  Wakame 
•tr  ^i?P^^'; V,  VP,  VK,  PV 
Serves  6 
2  c  medium-grain  brown  rice 
Vh  c  water 
1  tbs  sake 
'/2  c  diced  carrots 
l/i  tsp  sea  salt 
1  oz  wakame  seaweed 
Rinse  rice  until  watei  inns  dear. In  a  heavy  pan. add 
rice  to  water  ami  boil  for  IS  minutes. Add  sake,  cai 
rots,  and  salt. (  over  ami  snnniei  loi  an  additional  1  i 
minutes. Toast  dried  wakame  in  a  cast  iron  skillet  and 
crumble  over  cooked  rice. 293 
>m 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Oden 
A  traditional  Japanese  stew  of  vegetable  roots,  pan- 
fried  tofn,  and  kombu  cooked  in  a  mabe,  a 
Japanese-style  clay  pot. Tempura  Batter 
V,  VP,  VK,  PV 
Serves  2 
2  strips  kombu  seaweed 
1  c  water 
6  slices  semi-firm  tofu,  lh"  thick 
1  tbs  sesame  oil 
1  tsp  tamari 
Garnish: 
Fresh  grated  daikon 
Soak  kombu  in  a  small  bowl  of  water  for  20  minutes. Rub  gently  to  remove  salt. Cut  kombu  lengthwise  into 
l/i"  strips  and  tie  into  bows. Bring  water  to  boil  in  a 
large  pot. Lightly  pan-fry  tofu  slices. Place  kombu 
bows,  tofu,  and  oil  in  separate  areas  of  boiling  water 
in  the  pot. Cover  and  simmer  over  medium  heat  for 
15  minutes. Add  tamari. Remove  from  heat  and  allow 
to  sit  for  5  minutes. Garnish  with  daikon  radish. This 
dish  is  best  cooked  in  a  clay  pot. TEMPURA 
Tempura  are  deep-fried  batter-dipped  vegetables. A 
variety  of  vegetables  may  be  used,  such  as  broccoli, 
winter  squash,  and  cauliflower. Once  vegetables  are 
cut  into  small,  bite-sized  pieces,  dip  them  in  the  bat- 
ter (recipe  below)  and  deep-fry  as  follows. Pour  a 
'A  cup  of  corn  oil  into  a  thin,  6"  stainless-steel  pan. Heat  oil  until  hot  but  not  smoking. Lower  heat  slightly 
as  you  begin  to  add  vegetables. Fry  a  few  pieces  at  a 
time  for  3  minutes  or  until  crisp  and  golden. When 
done,  place  in  colander,  lined  with  two  pieces  of 
cheesecloth,  over  the  sink. V,  VP,  VK,  P 
K,  KP,  KV  RARELY 
Serves  4 
'/8  c  soy  flour 
78  c  unbleached  white  flour 
Pinch  of  salt 
Pinch  of  turmeric 
2  tbs  aloe  vera  gel lU  c  water 
Mix  flours  together  with  salt,  turmeric,  and  gel. Add 
enough  of  the  water  to  make  a  thin  paste. Arame  and  Carrot  "Tempura" 
ALL  TYPES 
Serves  4 
1  c  arame  seaweed 
1  c  carrots,  cut  into  matchsticks 
1  tbs  sunflower  oil 
Garnish:  fresh  grated  daikon 
Wash  arame  by  passing  under  cold  water  and  com- 
bine with  carrots. Mix  into  tempura  batter  (see  recipe 
above). In  cast-iron  skillet,  heat  oil  until  it  is  hot  but 
not  smoking. Add  spoonfuls  of  batter/vegetable  mix- 
ture to  the  oil  and,  using  a  flat  wooden  ladle,  press 
down  on  each  patty. Brown  on  both  sides. Remove 
with  a  slotted  spoon  and  drain  in  a  cheesecloth-lined 
colander. Garnish  with  fresh  grated  daikon  and  serve. Other  combinations: 
P,  PK,  K,  KP:  arame/shredded  cabbage 
All  types:  arame/zucchini  (cut  into  matchsticks); 
arame/sprouts/sliced  onions 
294 
jmtr 
VEDIC    HERBS,    SPICES, 
AND    ACCENTS 
Aj wan  seed 
Bishop's  weed. A  relative  of  the  caraway  and  cumin 
seed,  ajwan  resembles  the  minute  celery  seeds,  and 
has  the  flavor  of  thyme. It  is  to  be  used  mostly  by  Vata 
and  Kapha  types. Amchoor 
A  powder  made  from  sun-dried  slices  of  unripe 
mango. It  has  a  pungent  flavor  and  is  often  used  like 
pomegranate  seeds  or  lime  juice  in  North  Indian  cui- 
sine. It  is  to  be  used  mostly  by  Vata  types. Ancho  chili  pepper 
This  pod  of  the  poblano  chili  is  sun-dried  to  dark 
brown  and  used  in  the  fried  spice  seasonings  of  cur- 
ries and  dhals. All  chilis  are  good  for  Kapha  types  and 
occasionally  for  Vata  types. Asafoetida 
Also  known  as  king  or  hingu,  asafoetida  is  a  highly 
pungent  dried  gum  resin  obtained  from  the  ferula plant. It  is  used  in  Ayurvedic  medicine  as  well  as  in 
South  Indian  cuisine. Ayurvedic  pharmacologists  give 
it  to  breast-feeding  mothers  to  cleanse  and  increase 
milk. This  resin  is  used  sparingly  in  foods  for  Vata 
and  Kapha  types. Bala 
The  Sanskrit  name  for  an  Ayurvedic  herb  that  is  cool 
ing  and  sweet  in  nature. It  is  used  mainly  as  a  rejuve 
nating  tonic  for  nervous  conditions  by  both  Vata  and 
Pitta  types. Available  from  Ayurvedic  Resources  and 
Supplies  (see  page  336). Basil 
Tuhi. Two  varieties  oi  basil,  one  with  purple  bum  nish 
leaves  and  the  other  with  green  leaves,  are  used  foi 
worshipping  ol  Lord  Krishna  and  Kama  throughout 
India. The  flowers  and  leaves  oi  both  varieties  o! this 
divine  herb  are  used  extensively  in  religious  ceremo 
nies. The  camphor  basil,  known  as  karpoor,  is  the 
only  basil  used  loi  Indian  cooking. This  herb  is  to  be 
used  mostly  by  Vata  and  Kapha  types 
295 
jmtr 
UNIVERSAL  RFC  I  PES  FOR  EACH  BODY  TYPE 
Bay  leaves 
Sweet  Laurel. This  leaf  resembles  the  cassia  leaf,  which 
is  used  in  the  cuisine  of  Bengal  and  the  eastern  re- 
gions of  India. Bay  leaves  are  highly  aromatic  and 
pungent,  and  should  be  used  sparingly. This  leaf  is  for 
Vata  and  Kapha  use. Bhringaraja 
The  Sanskrit  name  for  an  Ayurvedic  herb  that  is  bit- 
ter, astringent,  sweet,  and  cooling  in  nature. It  is  used 
as  a  rejuvenating  tonic  by  all  body  types. Available 
from  Ayurvedic  Resources  and  Supplies  (see  page  336). Bibhitaki 
The  Sanskrit  name  for  an  Ayurvedic  herb  that  is  as- 
tringent, sweet,  and  heating  in  nature. It  is  used  as  a 
mild  laxative  and  rejuvenating  tonic  for  Kapha  and 
Pitta  types. Available  from  Ayurvedic  Resources  and 
Supplies  (see  page  336). Black  cumin 
Shahijeera  or  royal  cumin. Often  called  kalajeera. Black 
cumin  grows  abundantly  as  a  wild  annual  of  the 
Himalayas. The  seed  is  black,  slender,  and  is  closely  re- 
lated to  the  common  cumin  seed. This  cumin  is  used 
mostly  in  the  Kashmir,  Punjab,  and  Uttar  Pradesh  re- 
gions. This  glorious  seed  may  be  used  by  all  three  doshas. gions  of  India. This  crystal  is  also  used  in  Ayurvedic 
medicine  in  Kapha  remedies. Caraway 
This  aromatic  seed  grows  on  the  wild  carum  carvi 
plant  in  the  foothills  of  the  Himalayas. In  India,  it  is 
used  predominantly  in  the  Kashmir  region. While 
best  for  Vata  and  Kapha  use,  it  may  be  used  occasion- 
ally by  Pitta. Caraway 
Cardamom 
Ela. The  cardamom  plant  is  native  to  South  India. The  black  seeds  are  encased  in  either  small  green  pods 
or  large  black  pods. The  green  pods  are  high  in  vola- 
tile oils,  with  a  taste  that  resembles  eucalyptus. The 
seeds  of  the  green  pods  are  mostly  used  in  beverages, 
sweets,  and  pilafs. Cardamom  has  been  used  for  cen- 
turies in  Ayurvedic  medicine. This  seed  is  best  for 
Vata  and  Kapha,  but  may  be  used  occasionally  by 
Pitta  due  to  its  aromatic  flavor. Black  salt 
Kala  namak. This  is  a  dark  crimson-grey  salt  that  has 
a  strong  and  pungent  flavor. It  is  high  in  trace  miner- 
als and  iron  and  is  found  almost  exclusively  in  India. This  salt  is  to  be  used  mostly  by  Vata  types  and  occa- 
sionally by  Kapha  types. Cassia  leaves 
Tejpatta. Native  to  Sri  Lanka  and  South  India,  these 
7"-long  sun-dried  leaves  are  olive  green  color. They 
are  pungent  in  nature  and  are  used  as  a  fried  herb 
seasoning  in  India's  eastern  regional  cooking. They 
may  be  used  by  Vata  and  Kapha  types. Camphor 
Kacha  karpoor. This  edible  crystalline  compound  is 
obtained  by  distillation  of  the  fragrant  leaves  of  the 
Indian  and  Chinese  evergreen. Very  tiny  pieces  of  this 
raw  and  natural  camphor  are  used  to  flavor  milk 
beverages,  puddings,  and  sweets  in  the  eastern  re- Cayenne  peppers 
Puissi  lal  mirch. These  are  red  hot  chilis  sun-dried  and 
ground  into  a  highly  potent  powder. India  exports 
great  quantities  of  cayenne. It  is  used  in  Ayurvedic 
medicine  to  reduce  phlegm  and  inflammation  in  the 
Kapha  dosha. 296 
jmz. VEDIC    HERBS,    SPICES,    AND    ACCENTS 
Charoli  seed 
Chironji. These  large  seeds,  which  have  an  almond 
flavor,  are  toasted  and  frequently  substituted  for  al- 
monds in  many  Indian  desserts. These  are  best  for 
Vata  and,  on  occasion,  for  Kapha  types. Chili  Peppers 
There  are  hundreds  of  varieties  of  red  and  green  chili 
peppers  from  various  capsicum  plants. The  heat  and 
intense  taste  are  mostly  held  in  the  seeds. The  smaller 
the  chili,  the  hotter  it  is;  the  large  bell-shaped  peppers 
are  not  very  pungent. Chilis  have  been  used  even  be- 
fore the  Vedic  period  in  India. They  are  a  mainstay  of 
the  Vedic  kitchen. India  has  a  large  number  of  Kapha- 
and  Vata-type  people,  which  explains  in  part  the  use  of 
so  many  heating  and  stimulating  spices  by  this  culture. Cilantro 
See  Coriander  Leaves. Cinnamon 
Twak  or  dalchini. Cinnamon,  the  dried  bark  of  the 
cinnamomum  cassia  tree,  is  native  to  South  India. Both  the  bark  and  the  cassia  leaves  are  used  exten- 
sively in  South  Indian  cooking. The  cassia  cinnamon 
is  more  pungent  with  a  thicker  stick  than  the  thinner 
bark  found  in  the  West. Cinnamon  is  another  essen- 
tial ingredient  in  Ayurvedic  remedy. It  is  good  for 
Kapha  and  Vata  because  of  its  heating  energy. Pitta 
may  use  it  occasionally. Cloves 
Lasuna  or  laung. Cloves  are  the  small  pointed  dried 
buds  of  the  evergreen  tree. They  contain  the  antisep- 
tic volatile  clove  oil  and  are  used  in  small  amount  as 
a  ground  spice  in  masala. Cloves  are  used  extensively 
in  Ayurvedic  pharmacology. They  are  good  for  Vata 
and  Kapha  types. Colocasia  leaf 
Elephant  ears,  arbi  patta. These  plant  leaves  are 
blanched  and  used  to  wrap  various  kinds  of  stuffing. They  are  excellent  for  all  three  doshas. Coriander  leaves 
Cilantro,  har  dhania. This  fragrant  and  cooling  herb 
is  grown  profusely  in  South  America,  India,  and  most 
tropical  climates. It  is  used  predominantly  in  the 
Gujarat,  Punjab,  Rajasthan,  and  Maharastra  regions 
of  India. The  cooling  energy  of  cilantro  is  used  to 
reduce  high  Pitta  conditions,  and  the  cilantro  juice  is 
used  to  neutralize  the  poisons  of  snake  bites  and  in- 
sect stings. These  leaves  are  good  for  all  three  doshas. Coriander  seeds 
Dhania. These  round,  light  seeds  are  used  extensively 
in  Ayurvedic  pharmacology  and  Vedic  cooking. They 
are  slowly  roasted  and  powdered  or  crushed  into  a 
variety  of  masalas. Sweet  and  cooling  in  nature,  they 
are  the  primary  spice  for  Pitta  types. Coriander  seeds 
are  good  for  all  three  doshas. Coriander 
Cumin 
Jeera  or  safed  jeera. This  ancient  spue  is  a  relative  ol 
caraway. Its  golden  aromatic  seeds  are  used  in  cook 
ing  throughout  India. They  are  dry-roasted  and  ei 
ther  ground  into  powder  or  coarsely  crushed  foi  veg 
etable  dishes  and  dhals. They  are  also  used  as  an 
accent  in  kichadi.a  dish  that  forms  part  of  a  cleansing 
diet  in  Ayurveda. Like  coriander  seeds,  the  energ)  ol 
cumin  is  suitable  to  all  three  doshas. (  iiinin 
297 
^r 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Curry  leaves 
Neem,  meetha  neem,  or  kadhi  patta. Curry  leaves 
have  a  highly  fragrant  scent  with  a  slight  touch  of 
citrus. They  look  like  a  tiny  version  of  the  lemon 
leaf. Curry  leaves  have  been  used  since  Vedic  times 
and  are  grown  profusely  throughout  India. Due  to 
their  extensive  presence  in  the  kari  dishes  of  South 
India,  most  Indian  sauces  became  known  as  curries. They  are  a  main  ingredient  in  curry  powders,  even 
though  many  are  made  without  them. Fresh  neem 
juice,  which  is  extremely  bitter,  is  administered  to 
diabetics  and  to  persons  with  high  Pitta  conditions. It  is  also  used  for  weight  reduction. The  neem  leaf 
has  a  multitude  of  uses. The  twigs  have  been  used  as 
toothbrushes  to  prevent  tooth  and  gum  decay. They 
are  also  used  in  companion  planting  as  a  natural 
pesticide. Curry  powder 
Curry  powder  is  a  truly  exotic  blend  of  some  of 
India's  finest  spices. It  can  be  either  mild  or  hair- 
raisingly  hot. While  the  most  well-known  curry  pow- 
der comes  from  Madras,  the  elders  in  Guyana  once 
made  the  most  superb  curry  masala  I  have  ever  tasted. Generally,  a  curry  masala  is  made  from  fresh  curry 
leaves  (or  dried),  cumin  seeds,  mustard  seeds, 
fenugreek  seeds,  black  peppercorn,  chili  peppers, 
coriander,  and  turmeric. This  powder  is  best  for  Kapha 
types;  Vata  types  may  use  occasionally,  and  Pitta  types 
rarely. Fennel  seed 
Saunf. The  fennel  plant  is  similar  to  the  dill  plant; 
both  the  leaves  and  the  seeds  are  used  in  cooking. Fennel  is  delicate  and  fragrant. The  bulb  and  the 
stalks  are  valued  for  their  post-digestive  qualities. The 
seeds  are  similar  in  appearance  to  cumin  and  close  in 
taste  to  the  anise  seed. The  roasted  seeds  are  ground 
in  masalas  or  used  as  a  breath  refresher  after  meals, 
and  as  a  digesting  aid. Fennel  seeds  are  excellent  for 
the  Pitta  constitution  and  have  been  used  in  Ayurvedic 
pharmacology  for  thousands  of  years. It  is  an  excel- 
lent seed  for  all  three  doshas. Fenugreek  leaf 
Methi  sak. This  leaf  has  a  strong  and  unusual  scent, 
and  a  densely  bitter  and  pungent  taste. Its  energy, 
when  added  to  vegetables,  dhals,  and  other  dishes,  is 
very  pervasive. It  is  a  good  stimulant  for  Kapha  types, 
but  too  pungent  for  Pitta  and  too  bitter  for  Vata. These  leaves  are  used  either  fresh  or  sun-dried. Fenugreek  seed 
Methi. This  seed  is  more  like  a  small  bean  than  a  seed. It  has  a  golden  yellow  color  and  has  an  odd  shape. Generally  methi  is  dried  and  moderately  roasted  be- 
fore use. Like  the  leaves,  the  fenugreek  seeds  are  also 
bitter;  they  are  used  mainly  in  pickles,  dhals,  and 
masalas. The  fenugreek  seed  is  also  used  in  Ayurvedic  phar- 
macology to  promote  hair  growth. For  this  purpose, 
the  seeds  are  soaked  overnight  and  mashed  by  hand 
into  a  paste. This  paste  is  massaged  into  the  scalp  and 
kept  on  the  hair  for  30  to  45  minutes  before  rinsing. The  hair  is  left  gleaming  with  subtle  oils. Fenugreek 
seed  is  good  for  Kapha  types,  although  Vata  may  use 
occasionally. All  types  may  use  externally. Ginger  root 
Sunthi. This  rhizome  has  been  used  in  both  Ayurvedic 
and  Chinese  medicine  for  over  five  thousand  years. Native  to  Asia,  ginger  is  widely  used  throughout  In- 
dian cuisine. Ginger  has  heating,  cleansing,  toning, 
and  stimulating  properties. It  is  used  for  a  multitude  of 
health  purposes,  such  as  digestive  problems,  muscular 
pains,  and  constipation. Hundreds  of  varieties,  from 
the  small  green  type  to  the  delicate  shell-pink  ginger, 
are  available  in  the  spring  in  India. Many  fresh  chut- 
neys  and  condiments  are  made  with  ginger. It  is  also 
used  in  various  curries,  dhals,  and  vegetable  dishes. It 
is  best  for  Vata  and  Kapha  types,  although  Pitta  may 
use  occasionally. All  types  may  use  it  externally. Green  mango 
Kacha  aam. The  young  green  mango  is  peeled  and 
grated  and  used  in  many  dhals,  chutneys,  and  veg- 
298 
m 
VEDIC    HERBS,    SPICES,    AND    ACCENTS 
etable  dishes  in  India. It  is  an  excellent  mango  for 
pickling. It  may  be  used  in  moderation  for  all  three 
doshas. Horseradish  root 
This  root  is  used  moderately  in  areas  such  as  Bengal 
and  Orissa  for  its  cooling  qualities. It  is  best  for  Kapha 
types  and  may  be  used  occasionally  by  Vata  types. Lotus  seeds 
Makhana. Several  varieties  of  lotus  and  water  lilies 
exist  in  India. In  summer  the  lotus  stems,  leaves,  and 
pods  are  harvested  along  with  water  chestnuts  and 
the  fruits  of  the  water  bamboo. The  lotus  seeds  are 
removed  from  the  pods,  peeled,  dried,  and  then 
roasted  in  hot  beach  sand  until  they  pop  and  become 
light  and  fluffy. This  is  a  great  delicacy  in  India. The 
dried  seeds  are  pressured  cooked  with  rice  in  Japan 
and  are  also  used  in  soups. These  seeds  are  good  for 
Vata  and  Pitta  types  and  for  occasional  use  by  Kapha 
types. Lotus  roots 
Bhain,  kamal. These  roots  are  native  to  the  Kashmir 
region  of  India  and  also  to  China  and  Japan. The  lotus 
flower,  the  most  auspicious  flower  in  the  Hindu  cul- 
ture, symbolizes  purity  in  yoga. The  flowers  are  white, 
blue,  and  pink,  and  the  stamens  are  used  for  tea  by  the 
yogis. The  roots  resemble  the  heart. When  cross-cut, 
their  open  chambers  resemble  a  chakra. They  are  used 
as  a  vegetable  in  North  Indian  cuisine. The  dried  roots 
are  an  important  medicine  in  Ayurvedic  pharmacol- 
ogy. They  are  used  for  Pitta  and  Vata  conditions. Mace 
Javitri. This  fibrous  covering  of  the  nutmeg  fruit  can 
be  dried,  roasted,  and  ground  into  a  masala  with 
other  spices,  or  used  to  flavor  sauces. Since  the  fibers 
of  mace  do  not  dissolve,  they  are  removed  before  the 
sauce  is  served. Mace  is  good  for  Vata  and  Kapha 
types,  and  for  occasional  use  by  Pitta  types  (infused 
in  milk). Mint  leaves 
Pudina. Mint  leaves  are  widely  used  in  India. There 
are  several  varieties  grown  worldwide. While  excel- 
lent in  rice,  dhals,  and  vegetable  dishes,  they  are  su- 
perb in  mint  chutneys. Most  mints  can  be  used  by  all 
three  doshas. Mugwort 
Pungent,  bitter,  and  heating  in  nature,  this  herb  is 
grown  domestically  and  used  to  promote  the  removal 
of  bodily  wastes  such  as  sweat  and  menstrual  fluid. It 
is  recommended  for  Vata  and  Kapha  types. Nigella  seeds 
Kalonji. This  tear-shaped  black  seed  is  incorrectly 
called  a  black  onion  seed. Aromatic  and  peppery,  it  is 
used  in  masalas  and  pickles  in  India. Kalonji  is  good 
for  Vata  and  Kapha  types  and  for  occasional  use  by 
Pitta  types. Nutmeg 
Jatiphala,  jaiphal. This  sleep-inducing  nut  is  found  in 
the  center  of  the  fruit  of  the  evergreen  tree. The  nut 
should  be  grated  fresh. It  is  used  in  many  milk  bever- 
ages and  in  masala  in  Indian  cuisine. Nutmeg  is  excellent  to  induce  sleep  and  relaxation 
for  Vata  types. It  may  also  be  used  by  Kapha  tvpes. Paprika 
Deghi  mirch. These  mild  chilis  are  grown  in  the  kash 
mir  region  of  India. They  are  used  for  then    mild 
pungency  and  red  and  orange  colors  in  (bod.
_OceanofPDF.com_Ayurveda_A_Life_Of_Balance_The_Complete_Guide_To_Ayurvedic_Nutrition_And_Body_Types_With_Recipes_-_Maya_Tiwari.txt
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        269 
>m 
SALADS 
6P, PRESSED   SALADS 
ressed  salads  refer  to  sliced  vegetables  that  have 
-»  S  S  been  combined  with  a  pickling  agent  and 
pressed. These  salads,  which  use  a  quick  form  of  pick- 
ling, have  been  present  in  Japanese  cuisine  for  centu- 
ries. Because  of  their  sour  and/or  salty  taste,  small 
amounts  are  eaten  to  activate  the  digestion  of  the 
various  body  types. Use  either  a  pickle  press  or  a 
heavy  rock. (Place  salad  in  a  bowl  and  put  a  shallower 
bowl,  filled  with  a  heavy  rock,  on  top  of  salad. ) Pressed  salads  may  sit  for  30  minutes  to  3  hours, 
depending  on  the  strength  desired. The  longer  it  is 
pressed  the  more  pickled,  and  thus  more  sour,  the 
salad  becomes. Unless  otherwise  specified,  K  and  P 
types  may  use  salads  pressed  for  30  minutes  to  1  hour; 
V  types  may  use  salads  pressed  for  1  to  3  hours. Pressed  Sprouted  Mung  and 
Cabbage  Salad 
ALL  TYPES 
V  TYPES:  IN  SMALL  QUANTITIES 
Serves  4 
xh. c  sprouted  mung  dhal 
1  c  thinly  sliced  red  cabbage 
2  tbs  rice  vinegar 
2  tsp  sea  salt 
V  types:  add  1  tablespoon  warm  walnut  oil. Mix  ingredients  together. Press  for  1  hour. Rinse  off 
salt  and  serve. 270 
J@fr 
SALADS 
Pressed  Endive 
and  Cucumber  Salad Pressed  Bibb  Lettuce  Salad 
ALL  TYPES 
Serves  2 
2  Belgian  endives 
1  thinly  sliced  cucumber 
1  tsp  salt 
72  tsp  umeboshi  vinegar 
V  types:  add  lh  tablespoon  warm  olive  oil. Thinly  slice  endives  diagonally  and  combine  with 
cucumber  slices. Toss  with  salt  and  vinegar. K  and  P 
types  press  for  30  minutes;  V  types  press  for  1  hour. Rinse  off  salt  and  vinegar. Serve  cool. Belgian  Endive ALL  TYPES 
Serves  2 
12  Bibb  lettuce  leaves 
1  tsp  sea  salt 
V  types:  add  1  tablespoon  warm  sesame  oil. Toss  lettuce  with  salt  and  press  for  30  minutes  ( 1  hour 
for  V  types). Rinse  off  salt  and  serve. Note:  Romaine  or  leaf  lettuce  may  also  be  used. Pressed  Ginger  Salad am 
I  OR 
V,  VK,  K,  KV 
Serves  4 
'A  c  thinly  sliced  ginger  root  (peeled) 
1  tbs  umeboshi  vinegar 
1  tsp  salt 
Toss  sliced  ginger  with  vinegar  and  salt  and  press  for 
3  hours. Rinse  and  serve  as  a  condiment. Pressed  Red  Radish  Salad 
§Hj 
ALL  TYPES 
Serves  2 
1  bunch  red  radishes,  thinly  sliced 
1  tsp  sea  salt 
2  tbs  roasted  sesame  seeds 
V  types:  add  '/>  tablespoon  warm  sesame  oil. PK,  K,  KV,  KP:  use  sesame  seeds  sparingly. Toss  sliced  radishes  with  salt  and  press  for  1  hour. Rinse  off  salt  and  sprinkle  with  sesame  seeds. Pressed  Onion  Salad 
mm$ K,  KV Serves  4 
'A»  c  thinly  sliced  onion 
4  umeboshi  plums,  peeled 
2  tsp  sea  salt 
Slice  onion  thinly. Mix  in  plum  and  sea  salt. Press  fol 
2  hours. Rinse  oil  salt  and  serve  as  a  condiment. 271 
jm. UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Pressed  Watercress  and 
Tamarind  Salad 
ALL  TYPES 
Serves  4 
2  tbs  tamarind  paste 
2  tbs  warm  water 
1  tsp  sunflower  oil 
1  tbs  rock  salt 
1  bunch  of  watercress 
Thin  tamarind  paste  with  warm  water. Mix  in  oil  and 
salt. Add  watercress,  toss,  and  press  for  1  hour. Rinse 
off  salt  and  diluted  paste  and  serve. (Remaining  di- 
luted paste  water  may  be  used  in  sauces  for  V  types. ) Pressed  Cucumber  and 
Dill  Salad 
ALL  TYPES 
Serves  4 
1  cucumber 
3  sprigs  fresh  dill 
2  tbs  dill  vinegar 
1  tsp  sea  salt 
Peel  and  thinly  slice  cucumber. Chop  dill  into  large 
pieces. Mix  all  ingredients  and  press  for  IV2  hours. Rinse  thoroughly  and  serve  as  a  condiment. FRESH   SALADS 
Pressed  Cabbage  and 
Radish  Salad Arugula  Salad 
Mfe 
K,  KV,  KP 
Serves  4 
V2  head  of  Chinese  cabbage 
4  red  radishes 
1  2"  piece  ginger  root 
xli  tsp  umeboshi  vinegar 
V2  tsp  sea  salt 
Shred  cabbage,  thinly  slice  radishes,  and  peel  and 
thinly  slice  ginger  root. Combine  all  ingredients  and 
press  for  1 V2  hours. Rinse  off  salt  thoroughly  and  use 
as  a  condiment. P,  PK,  K. KP 
Serves  2 
1  bell  pepper 
1  bunch  arugula 
Thinly  slice  pepper  and  blanch  in  boiling  water  for  3 
minutes. Wash  arugula. Arrange  pepper  slices  on  top 
of  greens  and  serve  with  Fennel  Dressing. Fennel  Dressing: 
V2  tbs  olive  oil 
1  tsp  rice  vinegar 
V4  c  apple  cider 
1  tbs  minced  fresh  fennel 'A  c  water 
Combine  ingredients  in  a  bottle  and  shake. Pour  over 
arugula. 272 J@jfr 
SALADS 
Cauliflower  and  Endive  Salad 
p,  PK,  K,  KP 
Serves  2 
2  c  cauliflower  florets 
2  Belgian  endives 
Garnish: 
'A  c  roasted  pumpkin  seeds 
Boil  cauliflower  pieces  for  5  minutes. Remove  from  wa- 
ter and  combine  with  whole  endive  leaves. Add  Orange 
Dressing  and  garnish  with  roasted  pumpkin  seeds. Orange  Dressing: 
lA  c  fresh  orange  juice 
Few  strands  of  saffron 
xli  tbs  mild  herbal  vinegar 
2  tsp  sunflower  oil 
Heat  orange  juice;  add  saffron,  vinegar,  and  oil. Pour 
over  Cauliflower  and  Endive  Salad. GRAIN  SALADS 
Buckwheat  and  Pea  Salad 
wWSss 
K 
KV,  KP  OCCASIONALLY 
Serves  4 
2  c  buckwheat  groats 
3V2  c  boiling  water 
{li  c  fresh  peas 
2  c  water 
'/2  c  fresh  corn  kernels 
1  tbs  minced  fresh  marjoram 
1  tbs  minced  fresh  basil 
xli  tsp  lemon  juice 
Pinch  sea  salt 
Garnish: 
Whole  sprigs  of  marjoram  and  5  petalled  red  radishes 
Wash  buckwheat  until  water  runs  clear  and  add  to 
boiling  water. Cover  and  cook  over  medium  heat  for 
30  minutes. Remove  from  heat  and  allow  buckwheat 
to  cool  for  10  minutes. In  a  separate  pan,  boil  peas  in 
2  cups  water  until  just  tender;  add  corn  and  boil  for 
an  additional  5  minutes. Remove  vegetables  and  re- 
serve water. Combine  marjoram,  basil,  lemon  juice,  and  salt. Toss  grain,  vegetables,  and  herbs  with  '/. •  cup  reserved 
water. Garnish  with  whole  sprigs  ot  marjoram  and 
petalled  red  radishes. Catalonia  Chicory 
2  7. ^ 
>m 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Millet  and  Qiiinoa  Salad 
3 K,  KV,  KP 
Serves  2 
xli  c  millet 
xli  c  quinoa 
2V2  c  boiling  water 
1  bay  leaf 
4  stalks  celery 
1  c  water 
1  red  bell  pepper 
'A  c  celery  water 
1  tsp  sunflower  oil 
1  tsp  lime  juice 
xh  tbs  minced  fresh  rosemary 
Wash  grains  and  combine. Add  to  boiling  water  with 
bay  leaf. Cover  and  simmer  over  low  heat  for  25  min- 
utes. Remove  from  heat  and  allow  to  cool  for  10 
minutes. Cut  celery  into  xh"  pieces  and  boil  in  1  cup 
of  water  for  3  minutes;  reserve  water. Thinly  slice  bell 
pepper  and  marinate  in  'A  cup  celery  water,  oil,  lime 
juice,  and  rosemary  leaves  for  30  minutes. In  a  large 
wooden  bowl,  toss  grains,  celery,  and  marinated  pep- 
per mixture. Serve  warm. Almond  and  Carrot  Rice  Salad 
p,  PV,  PK 
V,  VP,  VK  OCCASIONALLY 
Serves  4 
2  c  medium-grain  brown  rice 
4  c  boiling  water 
6  medium  carrots,  cut  into  matchsticks 
2  c  water 
'/«  c  almonds 
1  tsp  light  sesame  oil 
4  tbs  fresh  orange  juice 
2  tbs  minced  fresh  basil 
2  tbs  minced  fresh  oregano Wash  rice  until  water  runs  clear  and  add  to  boiling 
water. Cover  and  cook  over  medium  heat  for  45  min- 
utes.
To activate the digestion of the body types.
What is the purpose of pressing in pressed salads?
45 minutes.
What is the recommended cooking time for the Buckwheat and Pea Soup?
Wakame seaweed
Which type of seaweed is used in the Wakame and Bamboo Shoot Soup?
Mostly for Vata and Kapha types, but Vata may use occasionally.
What is the recommended use for the ajwan seed?
In Ayurvedic pharmacology, the ajwan seed is used in various remedies.
What is the primary use of the ajwan seed in Ayurvedic pharmacology?