Basil,  dill, 
chives,  parsley,  mint,  cilantro,  rosemary,  tarragon, 
oregano,  thyme,  chili,  and  black  pepper  are  just  a  few 
of  the  herb  varieties  you  may  choose  to  plant. You  may 
also  plant  the  roots  of  ginger,  licorice,  and  lotus. If  you 
are  living  in  a  warm  climate,  you  may  import  neem 
seeds  from  India  and  plant  the  bush  in  your  first 
division  of  companion  planting. Apart  from  their 
essential  features  in  Vedic  cuisine  and  Ayurvedic 
pharmacology,  neem  leaves  are  a  natural  pesticide, 
protecting  the  whole  garden  from  most  bugs,  insects, 
and  worms. The  sadhana  of  gardening  is  one  of  the  richest 
experiences  a  person  can  enjoy. Nature  plants  her 
luxuriant  gardens  throughout  the  earth. All  we  need 
to  do  is  observe  the  dynamics  of  the  plants  that  live 
together,  their  seasons  and  conditions,  and  mimic 
this  process  in  our  little  plots  of  land. I  recommend  an  excellent  book  called  Companion 
Planting  by  Gertrud  Franck. This  book  has  been  a 
tremendous  help  to  me  in  my  own  efforts  at  compan- 
ion planting. Gertrud  Franck's  method  of  gardening 
is  very  close  to  the  ancient  systems  of  farming  and  to 
the  natural  order  of  the  land. DAILY   ROUTINES 
These  routines  exemplify  the  way  we  should  spend 
our  time  according  to  the  Ayurvedic  ideal. If  you  are 
working  a  typical  nine-to-five  job,  which  does  not 
permit  much  flexibility,  then  practice  these  sadhanas 
to  the  best  of  your  ability  in  the  time  that  is  available 
to  you. For  example,  you  can  observe  the  morning 
and  evening  sadhanas  in  full. You  may  also  observe 
these  sadhanas  fully  during  your  days  off. 186 
jmz. FOOD    SADHANAS 
Daily  Vata  Sadhana 
Times  of  Increased  Pressure 
2:00-6:00  a.m.  and  p.m. 
September,  October,  and  November 
Old  age 
Rainy,  damp  weather 
Ideal  Routine 
Morning 
6:00-7:00  a.m. 
7:00-8:00  a.m. 
1 0:00  a.m.-2:00  p.m. 
12:00-1:00  P.M. 
2:00-4:00  p.m. 
4:00-4:30  p.m. 
5:00-6:00  p.m. 
6:00-7:00  p.m. 
7:00-7:30  p.m. 
7:00-10:00  p.m. 
10:00  p.m. Rise  promptly  on  awakening 
Engage  in  calming  activities 
Perform  a  gentle  dry-brush  body 
scrub  twice  a  week 
Take  a  warm  bath  with  bath  oils 
Massage  body  gently  with  sesame  oil 
or  natural  body  lotion 
Perform  morning  pranayama  and 
gentle  yoga  asanas 
Have  breakfast 
Activity  and  work  time 
Attend  meetings  and  communicate 
with  others  in  general 
Do  chores  and  errands  of  the  day 
Lunch  peacefully  and  calmly:  eat 
slowly  and  enjoy  your  food 
Rest;  enjoy  the  stillness  and  pleasant 
sounds 
Take  a  nap 
Do  gentle  yoga  stretches 
Meditate  or  chant 
Garner  thoughts  in  stillness 
Listen  to  nature's  sounds  (rivers, 
brooks,  wind,  leaves)  or  to  beautiful 
music 
Tea  time 
Time  to  reflect  on  the  day,  wind 
down;  plan  ahead 
Continue  work  activities 
Have  dinner  with  friends  or  family 
Take  a  nurturing  evening  brew 
Wind  down 
Take  gentle  after-dinner  walks  or 
perform  other  relaxing  activity 
Do  evening  pranayama 
Meditate  or  do  aromatherapy'* 
Retire Carrying  Basket  ol  Food 
Sadhana  to  Invite  (  l.ml\ 
'See  Diet  for  Natural  Beauty  lor  an  explanation  ol  aromatherapy Note:  During  weekends,  include  the  practice  ol  youi  Food 
sadhanas  and  sadhana  <>i  the  land,  Also,  dui  ins  the  fall,  i  ise  an 
hour  later  and  be  especially  sensitive  to  youi  needs  toi  quiet 
and  focused  thinking  and  activities. 187 
J@fr 
THi:    PRACTICE    OF    AYURVEDA 
Daily  Pitta  Sadhana 
Times  of  Increased  Pressure 
10:00-2:00  a.m.  and  p.m. 
Mid-April,  May,  June,  July,  and  August 
Mid-life 
Hot,  humid  weather 
Ideal  Routi 
Morning 
6:00-8:00  a.m. ne 
7:00-8:00  a.m. 
9:00-10:00  a.m. 
10:00a.m.-2:00p.m. 12:00-1:00  p.m. 
2:00-4:00  p.m. 
3:00-4:00  p.m. 
4:00-4:30  p.m. 
5:00-6:00  p.m. 
6:00-7:00  p.m. 
7:00-9:00  p.m. Arise  promptly  on  awakening 
Engage  in  calming  activities: 
Perform  a  gentle  dry-brush  body 
scrub  three  times  a  week 
Take  a  cool  shower  or  bath 
Apply  mild  natural  lotions  and 
sandalwood  powder  to  body 
Perform  morning  pranayama  and 
meditation 
Do  yoga  asanas  or  run 
Breakfast 
Engage  in  work-related  activities, 
communication,  etc. Engage  in  contemplative  activities; 
remain  calm  and  alert 
Perform  even-tempered  workout 
Do  creative,  nonstressful  work 
(artwork  and  other  visual  activities 
are  generally  calming) 
Exercise  care  and  sensitivity  while 
dealing  with  others  during  this  time 
Have  a  peaceful  and  quiet  lunch 
Engage  in  work  details, 
communication,  meetings 
Present  ideas  and  proposals  during 
this  time 
Break  for  tea  or  snack 
Regroup;  sit  back  and  assess  your 
success  or  lack  of  success  (very 
important  for  Pittas). Hold  the 
reins  of  your  fire  close  to  your 
chest  at  this  time 
Time  to  reflect  on  the  day,  wind 
down;  plan  ahead 
Have  dinner  with  family  or  friends 
Take  a  long  walk,  engage  in  soothing 
activities 
Reduce  activities:  reading/work 
preparation Carrying  Water  from  the  Well — 
Sadhana  to  Invite  New  Life  and  Cleansing 
8:00-8:30  p.m. 
9:00-10:00  p.m. 
10:00-10:30  p.m. Take  a  nurturing  evening  brew 
Perform  bedtime  pranayama  and 
meditation  or  aromatherapy 
Do  evening  yoga  asanas 
Retire 
Note:  During  weekends,  include  the  kitchen  sadhanas  (grains, 
spices,  etc.) and  sadhana  of  the  land. Also,  in  the  summer  be 
especially  attentive  to  cooling  down  your  activities  and  to 
regrouping  and  engaging  in  calm  contemplation. 188 
jmtr 
FOOD    SADHANAS 
Daily  Kapha  Sadhana 
Times  of  Increased  Pressure 
6:00-10:00  a.m.  and  p.m. 
December,  January,  February,  March,  mid-April 
Childhood,  youth 
Cold,  damp  weather 
Ideal  Routine 
Morning  Rise  promptly  on  awakening 
6:00-8:00  a.m. Engage  in  vital  activities: 
Perform  a  vigorous  dry-brush  body 
scrub  daily 
Take  a  warm  shower 
Massage  body  with  a  mild  natural 
body  lotion 
Perform  morning  pranayama 
Do  30  minutes  of  yoga  asanas  or  run 
or  do  some  active  sports  (do 
something  stimulating  first  thing each  day) 
8:00-9:00  a.m.  Light  breakfast 
9:00  a.m. -2:00  p.m. Engage  in  normal  work  activities  of the  day 
I — <{M. 
Washing  Clothes  in  the  River — 
Sadhana  for  Contemplation Picking  Fruit — Sadhana  for  Celebration 
1:00-2:00  p.m.  Have  a  hearty  meal 
3:00-6:00  p.m. Perform  normal  activities  i>t  the  da) 
4:00-4:30  p.m. Afternoon  tea 
6:00-7:00  p.m.  Light  dinner  with  family 
7:00-9:00  p.m. Participate  in  a  consistent  evening 
program  outside  ol  the  home  I  d<> not  ua\)  oi  watch  l  V  during  oi  after 
dinnei ) 
Join  yoga  groups  and  engage  in 
stimulating  lectures  or  events 
9:00-10:00  p.m.  Wind  down 
I'd  form  evening  pi  ana)  uni 
Meditate  oi  pra) 
Note:  During  weekends,  include  the  kitchen  sadhanas  i  v;iams, 
spites,  etc. )i  the  preparation  ol  condiments,  chutneys,  and 
pi(  kits,  and  the  sadhanas  ol  the  land 
Be  espe<  ially  alert  and  active  during  wintei  ami  eai  1\  spring 
\H'> ^ 
T************************************** 
INTRODUCTION    TO 
THE    RECIPES 
The  intelligent  person,  remembering  the  pain  of  diseases, 
should  take  food  which  is  suitable  to  him,  and 
according  to  proper  quantity  and  timing. Charaka 
wish  it  were  possible  for  me  to  scan  the  entire  world  and  all  its  cultures  to  evaluate  the 
Ayurvedic  energetics  of  all  of  God's  foods. Ayurvedic  cooking  is  not  modern  Indian  cooking. Ayurveda  is  a  living  ideal  with  universal  principles  that  embrace  all  cultures,  all  living  entities. In 
keeping  with  this  line  of  thought,  in  this  book  I  have  evaluated  Ayurvedically  a  wide  variety  of  food 
staples  including  many  foods  traditionally  found  in  a  macrobiotic  diet. This  should  help  you — the 
consumers — to  determine  which  foods  are  suitable  for  your  constitutional  type. For  some  body  types, 
Oriental  foods  can  be  too  salty,  too  sour,  and/or  too  fermented. The  handling  of  foods  is  a  most  important  aspect  of  cooking. Approach  the  kitchen  with  a 
prayerful  attitude. Wash  all  grains  and  vegetables  properly. Be  sure  your  cooking  utensils  are  clean  and 
preferably  made  from  stainless  steel,  cast  iron,  or  clay. Avoid  Teflon,  aluminum,  electric  cookware, 
and  microwave  ovens. Microwaves  are  a  natural  enemy  to  the  harmonious  energies  of  food. Gas 
stoves  and  open  fires  provide  the  best  energy  for  cooking. Pressure  cookers  are  imperative  for  the 
cooking  of  grains  and  beans. Minimize  the  use  of  all  electrical  appliances. Refrigerators  encourage  us 
to  use  stale  and  frozen  foods  and  to  store  leftovers. Purchase  fresh  vegetables  daily,  if  possible. When  the  term  "natural"  appears  before  a  food  item,  the  food  should  be  purchased  in  a  natural 
foods  store. Each  recipe  is  prefaced  by  a  symbol  noting  the  season  during  which  it  is  best  eaten 
pj-spring     ^J-summer     f>.J,y-fall      ra^n-winter     \QQ )  —festivals 
and  by  letters  indicating  the  body  types  that  can  eat  it. Substitutions,  when  recommended,  appear 
below  the  ingredient  list. Some  recipes  appropriate  for  your  body  type  may  contain  small  amounts 
192 
jmt. INTRODUCTION    TO    THE    RECIPES 
of  an  ingredient  that  is  not  recommended  by  the  food 
charts. Small  amounts  of  these  foods  will  not  hinder 
the  overall  dosha-benefiting  aspects  of  that  dish. When 
the  term  "occasionally"  appears  after  a  list  of  types 
(such  as  V,  VK,  KP)  it  applies  to  the  types  listed  in  that 
line. Some  recipes  end  with  the  statement  "Serve  with 
appropriate  grain,  sauce";  this  refers  to  a  grain  or 
sauce  appropriate  to  your  body  type. A  minimum  of 
oil  is  used  in  these  recipes;  you  may  increase  this 
amount  slightly  (but  not  too  much,  or  it  will  throw 
off  the  balance  of  the  recipe). The  letters  PC  after  a 
recipe  title  alert  you  to  the  need  for  a  pressure  cooker. While  there  is  a  simplicity  to  all  of  the  recipes  in  this 
book,  some  of  the  equipment  and  techniques  that  are 
called  for  may  be  unfamiliar. The  following  glossary 
should  provide  you  with  the  practical  information 
you  need  to  put  these  tools  and  methods  to  use. EQUIPMENT  AND   TOOLS 
Bamboo  mat 
Rather  than  a  lid,  the  bamboo  mat  allows  the  food  to 
breathe  and  remain  fresh  long  after  it  has  been  cooked. Bamboo  mats  are  available  in  most  Japanese  and 
Oriental  grocery  stores. Cookware 
If  your  kitchen  is  equipped  with  varying  sizes  of  stain- 
less steel  pans,  a  regular  skillet,  and  a  few  cast-iron 
skillets  of  varying  sizes,  you  should  be  able  to  prepare 
the  recipes  in  this  book. A  cast-iron  skillet  is  used 
mostly  for  roasting  (dry  or  with  oil),  as  well  as  for 
dishes  with  short  cooking  times. Stainless-steel  pans 
are  used  mainly  for  dishes  with  long  cooking  times, 
such  as  curries  and  soups. A  pressure  cooker  is  invaluable  for  cooking  grains. I  strongly  urge  you  to  use  one  for  all  "long  cooking" 
grains  and  beans. It  produces  a  much  more  nutritious 
and  tasty  meal. However,  if  you  do  not  have  one  on 
hand,  grains  may  also  be  cooked  in  a  clay  pot,  enamel 
coated  cast-iron  pot,  or  a  heavy  stainless  steel  pot. Although  the  recipes  call  predominantly  for  stain 
less  steel  and  cast-iron  cookware,  it  is  a  good  idea  to vary  your  cooking  utensils. Use  copper,  glass,  and 
occasionally  earthenware  for  a  variety  of  benefits. Ceramic  and  Earthenware  Pots 
These  pots  maintain  Earth's  energy  in  the  food  and 
are  available  through  most  health  food  stores,  gour- 
met utensil  and  equipment  stores,  and  Oriental  gro- 
cery stores. Ceramic  Hand  Grater 
This  ideal  tool  for  grating  ginger  or  nutmeg  can  be 
found  in  natural  food  stores. Cheesecloth 
The  use  of  paper  products  inhibits  the  development 
of  natural  sadhana  instincts  and  is  discouraged. Cheesecloth  is  suggested  as  an  alternative  to  paper 
towels  in  this  book. Electric  Blender,  Grinder,  and  Juicer 
When  there  are  no  other  options,  you  may  resort  to 
these  appliances. Be  sure  to  use  sparingly. The  hand 
grinders  and  mortar  and  pestle  are  far  more  condu- 
cive to  the  practice  of  sadhana  and  should  be  used  as 
much  as  possible  for  grinding  and  pureeing  needs. Hand  Grinders 
These  provide  a  wondei  tul  form  ol  kitchen  sadhana. The  small  version  (#2,  whieh  is  I"  m  diametei  )  m,iv 
be  used  instead  of  a  mortal  and  pestle  01  [apanese 
suribachi  for  grinding  spues,  nuts,  and  seeds. The 
larger  versions  (#2,  at  6"  in  diameter,  and  •"  1,  at  S"  in 
diameter)  are  used  lot  grinding  wet  dhals  and  giains 
for  idli  and  dosa. They  may  also  be  used  toi  pureeing 
vegetables  and  soups  and  loi  pulping  hints  .See 
Appendix  lor  suppliers. Hand  Stone  (as  Mallet) 
and  Grinding  Stone 
See  Sadhanas  ol  Spues,  chaptei  8 
llM 
^ 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Idli  Steamer 
Resembling  an  egg  poaching  pan,  the  idli  steamer 
consists  of  three  or  four  tiered  trays  containing  three 
or  four  molds  each. The  molds  are  perforated,  which 
allows  the  steam  to  escape. To  prepare,  with  steamer 
trays  disassembled,  lightly  oil  each  mold. Or  you  may 
lightly  oil  small  pieces  of  cheesecloth  and  place  in 
each  mold;  this  allows  for  easy  removal. Pour  batter 
into  each  tray. When  all  trays  are  filled,  assemble 
steamer. Idli  steamers  are  available  at  Indian  grocery 
stores. Karai 
This  forerunner  to  the  Chinese  wok  is  available  in 
many  sizes  through  Indian  food  stores. To  prevent 
rusting,  the  iron  karai  pans  must  be  seasoned  after 
use. Suribachi 
Japanese  mortar  and  pestle. Using  a  Suribachi 
Tava 
Native  to  India,  this  slightly  concave  iron  skillet  is 
preferred  over  flat  skillets  for  making  chapatis,  rotis, 
and  dosas. Lighter  than  cast-iron,  the  tava  heats  faster 
and  reduces  cooking  time. TECHNIQUES 
Grinding  Wet  Grains  and  Dhals 
Use  a  large  hand  grinder  that  clamps  onto  counter  or 
kitchen  table. Place  approximately  1  cup  of  wet  grains 
or  dhals  into  mouth  of  grinder. Place  a  bowl  under 
the  spout  and  turn  the  handle. If  a  fine  smooth  con- 
sistency is  needed,  regrind  the  dhals  or  grains  once 
more. Using  this  method,  it  takes  about  30  minutes  to 
grind  2  to  3  pounds  of  wet  dhal  or  grain. Wet  dhals 
and  grains  may  also  be  ground  in  a  very  large  mortar 
with  pestle. Juicing  Fresh  Ginger 
If  you  have  a  ceramic  hand  grater  and  plump,  fresh 
green  ginger,  you  can  do  this  by  hand. Peel  V:  a  finger 
length  of  fresh  ginger  and  grate  to  a  fine  pulp  with  a 
ceramic  grater. Wash  your  hands  and,  placing  the 
grated  ginger  in  you  stronger  hand,  squeeze  the  pulp 
firmly  over  a  small  bowl. Use  the  pulp  to  cook  with  or 
to  make  fresh  ginger  tea. Haifa  finger  length  of  ginger 
will  make  approximately  two  tablespoons  of  juice. If  fresh  young  ginger  is  not  available,  grate  'A  finger's 
length  of  dried  ginger  with  a  ceramic  grater. Use  2 
teaspoons  of  this  grated  ginger  in  recipes  that  call  for 
2  tablespoons  of  ginger  juice. Making  Fresh  Coconut  Milk 
Select  a  fresh  coconut:  shake  it  to  be  sure  there  is 
water  inside. The  coconut  should  be  heavier  than  it 
looks. Preheat  oven  to  400  degrees  F.  Using  a  sharp 
knife  or  ice  pick,  pierce  two  of  the  eyes  and  drain  the 
coconut  water. (The  coconut  water  may  be  used  to 
drink  or  mix  with  the  grated  coconut  to  form  the 
coconut  milk,  below.) Place  coconut  in  heated  oven 
for  15  minutes,  until  the  shell  begins  to  crack. Open 
the  coconut  with  a  hammer  and  allow  to  cool  for  10 
minutes. Pry  nut  pieces  away  from  the  shell  using  a 
small  knife,  and  scrape  off  thin  brown  film. Using  a 
hand  grinder,  grate  the  coconut  pieces;  place  1  cup  of 
grated  coconut  in  a  stainless  steel  bowl  with  2  cups  of 
water  (coconut  or  spring  water)  for  30  minutes. With 
a  slotted  spoon,  gather  the  grated  coconut  and  place 
194 
jmtr 
INTRODUCTION    TO    THE    RECIPES 
in  the  center  of  a  clean  cloth  over  the  bowl. Wrap  the 
cloth  tightly  around  the  coconut  and  twist  both  ends 
in  opposite  directions;  squeeze  until  remaining  milk 
is  released  into  bowl  with  soaking  water. Alternately,  combine  2  cups  of  water  with  1  cup 
fresh  coconut  pieces  in  a  blender  and  puree  for  3  to  5 
minutes,  until  all  the  coconut  has  been  dissolved  and 
the  milk  is  smooth. Pour  coconut  milk  into  a  jar  and  use  fresh. Use  less 
water  for  a  thicker  milk. Making  Fresh  Almond  Milk 
In  a  large  bowl,  combine  4  cups  of  hot  water  and  1 
cup  whole  almonds  and  allow  to  sit  for  30  minutes, 
until  skins  loosen. Slip  skins  off  with  your  fingers  and 
discard,  along  with  soaking  water. Place  skinned  al- 
monds and  2  cups  of  cold  water  in  a  blender  and 
puree  for  3  to  5  minutes,  until  the  nuts  are  completely 
dissolved  and  the  milky  liquid  is  smooth. Pour  into  a 
jar  and  use  right  away. Use  less  water  for  a  thicker 
milk. Grilling  Eggplant 
Wash  the  eggplant,  keeping  its  stem  intact. Using  ei- 
ther an  open  grill  or  a  gas  stove  burner,  place  the 
eggplant  over  a  direct  flame  until  the  skin  becomes 
charred. If  using  a  gas  burner,  place  a  metal  bread 
rack,  about  8-10"  in  diameter  and  1"  in  height,  to  rest 
directly  over  the  burner  and  grill  the  eggplant  over  a 
low  flame. Turn  occasionally  with  metal  prongs  to  ensure  even 
roasting. When  cooked,  using  the  prongs,  place  the 
eggplant  in  a  metal  colander  over  the  sink  for  5  min- 
utes to  cool. Run  cool  water  over  the  skin  as  you  peel 
the  charred  skin  off  with  your  fingers. Place  the 
skinned  eggplant  on  a  cutting  board  and  remove  the 
stem  with  a  knife. Sprouting  Beans 
In  India,  sprouted  beans  are  called  ugadela  kathar. The  following  instructions  are  for  mung,  the  most 
commonly  used  dhal  for  sprouting. Wash  beans  well 
with  cold  water. In  a  bowl,  combine  4  parts  warm water  (70-80  degrees  F.)  with  1  part  dhal. Cover  with 
a  plastic  wrap,  securely  fastened,  and  allow  to  sit  over- 
night. Drain  well  and  divide  among  several  clean  quart 
jars,  putting  about  'A  cup  of  soaked  dhal  in  each. Place  a  double  thickness  of  cheesecloth  around  rim 
and  secure  with  a  rubber  band. Keep  jars  in  a  warm, 
dark  place. Twice  a  day,  fill  jars  with  tepid  water  and 
shake  gently  to  water  all  legumes. Through  the  cheese- 
cloth, drain  and  return  jars  to  their  resting  place. Continue  this  process  for  3  to  5  days,  until  beans 
produce  sprouts  of  desired  length. (In  India,  legumes 
are  usually  only  sprouted  until  a  very  small  white 
shoot  appears. In  these  recipes,  however,  you  may  al- 
low the  sprout  to  grow  to  whatever  length  you  desire.) Making  Tamarind  Paste  from  Dried Tamarind  Slab 
Cut  a  2-inch  piece  of  dried  tamarind  and  place  in  2 
cups  of  boiling  water. Remove  from  heat  and  allow  to 
soak  for  4  hours. Remove  softened  tamarind  from  the 
water  and  squeeze  it  with  clean  fingers  into  a  fine 
sieve  with  a  bowl  underneath,  releasing  the  pulp  from 
the  fibers. Mash  the  fibers  inside  the  sieve  and  scrape 
additional  pulp  off  the  bottom  of  the  sieve  into  the 
bowl. It  is  best  to  prepare  tamarind  just  before  serv- 
ing, allowing  sufficient  time  for  preparation. The 
roughage  is  a  good  addition  to  dhals  and  soups;  it 
should  be  removed  and  discarded  before  serving  the 
dishes. PREPARING   THE 
VEGETABLES 
The  ancient  Vedic  cultures  approached  food  ami  the 
preparation  ol  food  with  great  reverence. The  ban 
dling  of  each  food  completely  reflects  its  vital  powei 
and  taste. Unruly  scrambling,  tossing,  oi  throwing 
doe*  not  lend  itsell  to  a  splendid  meal. Approach  each  vegetable  with  a  respect  foi  the 
universal  intelligence. The  natural  grain  ol  each  veg 
etable  will  tell  you  how  it  is  to  be  cleaned  and  cut 
Vegetables  that  grow  on  a  stalk,  SUCT1  as  broccoli 
and  celery,  should  be  lust  CUt  lengthwise  ami  then,  i! 195 
jmt. UNIVERSAL    RECIPES    FOR    EACH    BODY    TYPE 
smaller  pieces  are  needed,  horizontally. Leafy  greens 
are  to  be  cul  along  the  grains  of  the  leaves;  their  stems 
may  be  meed  horizontally. Avoid  using  the  coarse  or 
purplish  parts  of  the  stems. Elongated  root  vegetables, 
such  as  carrots,  daikon,  and  parsnips,  may  be  cut  in 
many  ways. The  initial  cut  needs  to  be  a  horizontal 
one,  on  a  slant,  as  each  cut  of  the  root  vegetable 
should  incorporate  the  air/space  (top)  energy,  the 
earth/water  (bottom)  energy,  and  the  fire  (middle) 
energy. Round  root  vegetables,  such  as  rutabagas, 
potatoes,  and  onions,  have  a  grain  that  runs  along 
their  center  length. Onions  and  potatoes  in  particular 
endure  the  most  unjust  handling — they  are  generally 
cut  opposite  their  grain  (people  seem  fascinated  by 
the  circular  rings  rather  than  the  proper  lengthy  slices). Incidentally,  when  cut  correctly  they  taste  much 
sweeter. To  observe  foods  closely  and  to  work  with  them 
thoughtfully  and  harmoniously  is  truly  a  marvel. Doing  so  adds  joy  to  cooking  and  strengthens  our 
link  to  the  universe. Cutting  Techniques 
Cabbage 
Shredding:  Cut  cabbage  in  half,  lengthwise,  along  cen- 
ter grain,  and  then  again  in  quarters. Remove  core 
from  all  four  quarters. Place  each  quarter  lengthwise 
on  cutting  board  and  slice  thinly  along  the  grain. Large  Leafy  Greens 
Diagonal  slice:  Fold  each  leaf  lengthwise  along  its 
spine  and  cut  off  the  stem. Open  the  leaves  and  stack 
them  12  pieces  high. Fold  the  stack  over  along  the 
spine  and  slice  thinly  on  the  diagonal,  along  leaf  grain. Gather  the  stems  and  cut  finely  on  the  diagonal. Broccoli/Cauliflower 
Florets:  Cut  below  the  flower  and  hold  flower  face 
down  on  cutting  board. Cut  into  the  stem  toward  the 
flower  (do  not  cut  through  flower). Gently  pull  flow- 
ers apart  with  your  hands. Half-moon  stems:  Always  use  your  broccoli  and  cau- 
liflower stems. Peel  stems  of  broccoli  if  skins  are  thick. Cut  lengthwise  down  the  center  of  stems. Place  center 
face  down  on  cutting  board. Cut  on  the  diagonal  or  in 
half-moons  '/•»"  thick. Matchsticks:  Cut  cabbage  cores  in  pieces  '/<"  thick. Place  pieces  in  stacks  1"  high  and  cross-cut  at  a  thick- 
ness of  Vih"  to  produce  matchsticks. 196 
jmt. INTRODUCTION    TO    THE    RECIPES 
Long  Root  Vegetables 
Shavings:  Hold  root  vegetable  in  your  hand,  away 
from  your  body. Shave  the  vegetable  by  chipping 
away  in  thin  or  thick  shavings. Matchsticks:  Slice  root  vegetable  on  the  diagonal, 
'/»"  thick. Place  the  slices  in  stacks  1"  high  and  cross- 
cut at  a  thickness  of  Vir." to  produce  matchsticks. Half-rounds:  Slice  root  vegetable  in  half  lengthwise. Place  center  down  on  cutting  board. Cross-cut  in 
half-rounds  to  desired  thickness. Quarter-rounds:  Slice  root  vegetable  in  half,  then 
again  in  quarters,  lengthwise. Place  center  down  on 
cutting  board. Cross-cut  in  quarter-rounds  to  desired 
thickness. Log-cut:  Cut  root  vegetable  in  pieces  2"  long. Cut 
each  piece  into  vertical  slabs. Slice  each  slab  length- 
wise at  a  thickness  of  xU—xli. Roll-cut:  Cut  root  vegetable  once  on  the  diagonal  at  a 
thickness  of  1". Roll  vegetable  90  degrees  away  from 
you  and  cut  again. Continue  rolling  vegetable  back 
and  forth,  repeating  process  until  the  whole  vegetable 
is  cut. Small  Round  Vegetables 
Cubes:  Slice  vegetable  into  three  vertical  slabs. Slice 
each  slab  into  vertical  logs. Cross-cut  in    cubes  of 
desired  size. Onions 
Crescents:  Cut  onion  in  half,  lengthwise,  along  center 
grain. Place  each  half  face  down  on  cutting  board. Slice  lengthwise  along  the  grain  in  crescents  ol  desired 
thickness. Minced:  (  ui  onion  m  half,  lengthwise,  along  centei 
grain. Place  each  hall  face  down  on  cutting  board. Slice  lengthwise  along  the  grain,  then  turn  the  cutting 
board  and  uoss  t  nt  against  the  grain  to  desired 
197 
jmt. UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Squash 
Halve*:  Remove  stem  with  a  paring  knife  and  cut 
squash  in  half,  lengthwise,  along  center  grain. Re- 
move fibrous  innards  and  seeds  with  a  spoon. Chunks:  Remove  stem  with  a  paring  knife  and  cut 
squash  in  half,  lengthwise,  along  center  grain. Place 
halves  face  down  on  cutting  board. Cut  each  half  length- 
wise down  the  center  in  two  pieces. Turn  cutting  board 
and  cross-cut  against  the  grain  to  desired  size. COOKING  METHODS 
Chaunking 
In  Vedic  times,  all  spices  were  roasted  in  ghee  or  oil 
before  being  added  to  a  dish. This  process,  called 
chaunking,  is  one  that  continues  in  India  today. It 
serves  to  readily  seal  the  spices  while  at  the  same  time 
opening  their  flavor  and  energies. Traditionally  seeds, 
such  as  cumin,  coriander,  and  mustard,  are  chaunked 
together  with  various  seasonings,  such  as  freshly 
ground  ginger  root,  minced  or  whole  chilies,  and 
chana  or  urad  dhal  in  a  heavy  cast-iron  skillet. The 
seeds  may  be  whole,  crushed,  or  powdered  before 
chaunking. Chaunks  may  be  added  at  the  beginning 
or  end  of  a  dish;  in  the  case  of  kichadi  (a  dhal  and  rice 
combination),  the  chaunk  is  added  toward  the  end. For  the  sake  of  simplicity,  in  the  recipes  in  this  book 
I  have  used  the  term  roast  or  saute  when  referring  to 
chaunking. Dry-roasting 
In  this  book,  parching,  toasting,  and  dry  roasting 
refer  to  the  same  procedure. Known  as  bhona  in  Sanskrit,  dry  roasting  is  done 
in  the  same  manner  as  chaunking,  except  without  the 
use  of  ghee  or  oils. In  today's  world,  we  find  chaunking 
being  displaced  by  dry  roasting. Powdered  or  crushed 
spices  that  are  more  than  one  week  old  can  be  enliv- 
ened by  the  dry-roasting  process. Sometimes  spices 
and  crushed  or  whole  seeds,  along  with  other  season- 
ings, are  dry  roasted  in  a  heavy  skillet  with  chickpea 
flour  (besan). Heat  a  heavy  stainless  steel  frying  pan  or  cast-iron 
skillet  over  medium  heat. Wash  all  seeds  in  a  colander 
and  allow  them  to  drain  completely. Add  seeds  to  the 
hot  pan  and  stir  frequently  with  a  wooden  spoon  to 
prevent  them  from  sticking  together. Lower  the  heat 
and  allow  the  seeds  to  roast  for  10  minutes. Stir  occa- 
sionally while  roasting. When  they  are  golden  brown, 
or  crisp  enough  to  snap  between  your  fingers,  trans- 
fer seeds  to  a  bowl  and  serve  while  hot  and  crunchy, 
or  use  in  recipe. If  salt  and  powdered  spices  are  to  be  added  to  the 
seeds,  use  the  same  skillet  to  roast  them  over  low  heat 
for  2  minutes. Then  combine  the  roasted  salt  and 
spices  with  the  seeds  before  serving. A  good  ratio  of 
these  ingredients  would  be  1  cup  seeds,  lh  teaspoon 
salt,  and  V2  teaspoon  powdered  spices. If  tamari  is  to  be  added,  dilute  it  with  an  equal 
amount  of  water  and  pour  over  the  seeds  during  the 
last  3  minutes  of  the  roasting  process. Mix  thoroughly. A  good  ratio  of  these  ingredients  would  be  1  cup 
seeds,  1  tablespoon  each  tamari  and  water. Steaming 
This  is  an  excellent  method  for  preserving  the  fresh- 
ness and  vital  minerals  in  foods. In  India  this  proce- 
dure, known  as  bhap  dayana,  is  generally  used  in  the 
spring  and  summer. Although  it  may  be  done  through- 
out the  year,  steaming  is  not  advisable  in  the  cold 
seasons  since  heat  is  not  retained  in  the  food. Steamers — both  of  bamboo  and  stainless  steel — are 
available  with  anywhere  from  one  to  four  tiers. Place  a 
198 
smt, 
INTRODUCTION    TO    THE    RECIPES 
small  amount  of  water  in  the  bottom  of  a  pan  that  has 
a  tight-fitting  lid;  the  water  level  should  remain  below 
the  lowest  steam  basket. Add  the  steamer,  filled  with 
uncooked  vegetables,  to  the  pan  and  cover. Maintain  a 
medium-high  heat  to  keep  the  water  boiling. The  cooking  time  varies  from  7  to  45  minutes 
depending  on  the  soft  or  firm  qualities  of  the  veg- 
etables, the  cutting  styles  used,  and  the  desired  result. Leafy  greens  and  watery  vegetables  take  about  10 
minutes  to  steam;  stalk  vegetables,  such  as  broccoli, 
cauliflower,  and  Brussels  sprouts,  take  about  15  to  20 
minutes,  as  do  soft  root  vegetables,  such  as  daikon. Hard  root  vegetables,  such  as  carrots,  burdock,  and 
potato  chunks,  require  a  deeper  pot  and  more  water; 
they  take  about  30  to  35  minutes  to  steam. With  leafy 
greens,  be  careful  not  to  oversteam;  ideally,  the  cooked 
leaf  should  be  a  vibrant  green. Vegetables  are  best 
cooked  just  until  fairly  crisp,  or  al  dente. Sauteing 
This  method,  lightly  cooking  a  food  in  a  small  amount 
of  oil,  is  ideal  for  most  vegetables. The  freshness  and vital  minerals  are  maintained  in  the  vegetables,  while 
the  rich  accent  of  oil  adds  to  the  flavor  of  the  food. Sauteing  requires  much  less  oil  than  frying — a  mere 
2  teaspoons  of  oil  being  enough  to  saute  a  handful  of 
vegetables. The  addition  of  a  few  teaspoons  of  water 
extends  the  effects  of  the  oil  on  the  food. Vegetables 
may  also  be  sauteed  in  a  few  tablespoons  of  water,  in- 
stead of  oil. If  spices  are  called  for,  they  may  be  sauteed 
in  the  oil  before  the  vegetables  are  added. Either  a 
heavy  stainless  steel  frying  pan  or  a  cast-iron  skillet, 
both  with  a  tight-fitting  lid,  is  required  for  sauteing. Moderate  heat  is  best  for  sauteing. The  cooking 
time  varies  from  5  to  25  minutes  depending  on  the 
soft  or  firm  qualities  of  the  vegetables,  the  cutting 
styles  used,  and  the  desired  result. Place  the  oil  in  the  skillet  and  allow  to  warm  over 
medium  heat. Add  the  spices  (if  called  for)  and  saute 
for  2  minutes. Add  the  vegetables  and  water  equal  to 
the  amount  of  oil  used  and  cook  until  done. Vata 
types:  use  1  tablespoon  oil  to  1  handful  of  vegetables; 
Pitta  types:  use  2  teaspoons  of  oil  to  1  handful  of 
vegetables;  Kapha  types:  use  1  tablespoon  of  oil  to  1 
handful  of  vegetables. 191; >m 
TRADITIONAL    GROUND 
DHALS   AND    GRAINS 
n  India,  dhals  and  grains  are  freshly  ground  into  various  textures,  such  as  flours  and  wet-pastes, 
for  daily  use. Once  broken,  the  grains  and  seeds  begin  to  lose  their  vital  energy. The  longer  the 
time  between  the  processing  and  use  of  ground  dhal  and  grain,  the  more  depleted  their  energy. Freshly  ground  flours  and  pastes  produce  the  most  nutritive  and  wholesome  results. The  grinding 
processes  are  very  simple  (see  page  194). Once  you  incorporate  them  into  your  daily  cooking  routines, 
you'll  find  it  difficult  to  revert  to  cooking  with  lifeless  flour. Vadai  and  amavadai  are  deep-fried  patties  made  from  ground  dhal  that  have  been  spiced  and 
soaked  in  yogurt. Traditional  to  South  India,  the  vadai  are  made  with  urad  dhal  and  the  amavadai  are 
made  with  toor  or  chana  dhal. They  are  often  served  at  religious  ceremonies  and  wedding  festivities. Adai  and  othappam  are  also  traditional  to  South  India. Adai  is  made  from  freshly  ground  mung 
dhal  and  basmati  rice,  and  othappam  is  made  from  urad  dhal  and  rice. The  dhals  and  rice  are  soaked 
and  ground  separately  and  then  combined. The  adai  batter  is  used  immediately,  whereas  the  othappam 
usually  ferments  for  one  day  before  use. Othappam  is  also  known  as  dosa,  or  Indian  pancakes. This  traditional  food  is  made  from  a  batter 
of  freshly  ground  grains  and  dhals. Dosa  batters  are  usually  fermented,  but  this  step  is  not  required. To  ensure  maximum  nutrition,  a  ratio  of  approximately  2.5  parts  grain  to  1  part  dhal  (beans,  dried 
peas,  lentils)  is  used. A  combination  of  different  dhals  may  also  be  used  with  the  grain. Traditionally,  the  grain  used  for  making  dosas  is  rice;  during  the  last  half  of  this  century,  processed 
white  rice  has  been  commonly  used. Except  for  white  basmati  rice,  I  do  not  recommend  the  use  of 
processed  white  rice;  nor  do  I  recommend  the  use  of  parboiled  rice. In  the  recipes  that  follow,  each 
body  type  may  substitute  the  appropriate  grain  and  dhal. Also,  V  types  may  add  a  pinch  of  asafoetida, 
200 
jmz, 
TRADITIONAL    GROUND    DHALS    AND    GRAINS 
K  types  'A  teaspoon  of  fenugreek  seeds,  and  P  types 
'A  teaspoon  of  cinnamon  or  coriander. Perhaps  the  king  of  fresh  grain  and  bean  foods  is 
rice  idli — a  dome-shaped  steamed  patty  made  from  a 
slightly  fermented  ground  rice  and  dhal  batter. A  tra- 
ditional breakfast  food  of  South  India,  idli  is  usually 
served  with  sambar  (a  spicy  vegetable-dhal  soup)  or 
chutney. Uppama,  the  classic  breakfast  cereal  of  South 
India,  is  made  from  cracked  wheat;  roasted  dhals, 
vegetables,  and  spices  are  added  to  create  a  wheat 
pilaf,  which  is  usually  served  with  a  coconut  chutney. Vada  is  a  festive  food  of  both  North  and  South 
India  made  from  freshly  ground  urad  dhal  mixed 
with  the  customary  freshly  ground  condiments  and 
spices,  such  as  coconut,  ginger,  and  onions,  and 
formed  into  small  balls  that  are  then  deep-fried  and 
served  with  chutneys. Chapatis  are  the  original  unleavened  bread. From 
primordial  time,  bread  has  been  an  important  part  of 
humankind's  daily  sustenance. From  the  "breaking  of 
bread"  to  the  "daily  bread,"  bread  has  been  the  sym- 
bol of  serving,  reaping,  and  sharing. The  original 
chapati  was  made  into  a  dough  from  whole  wheat 
and  then  buried  under  coals  in  a  baking  hole  dug  into 
the  earth. Over  the  centuries,  thousands  of  variations 
upon  this  primal  theme  have  been  developed. In 
northern  India,  wheat  in  its  freshly  ground  form, 
used  in  the  preparation  of  chapatis,  is  more  common 
than  either  wheat  berries  or  rice. Roti,  or  paratha,  is  another  form  of  unleavened  flat 
bread. These  are  usually  thicker  than  chapati. The  deep-fried  preparations  presented  on  the  pages 
that  follow  are  for  occasional  use  only. K  types  need 
to  be  especially  wary  of  all  richly  oiled  and  salted 
foods,  and  use  them  sparingly. Vadas,  pakoras,  and 
bondis  may  be  baked  instead  of  deep-fried. Also,  rye, 
millet,  and  barley  are  best  substituted  for  rice  in  the 
following  recipes  for  K  types. P  types  may  omit  the 
heat-producing  spices  such  as  chilis  and  ginger;  re- 
duce the  quantity  of  mustard  seeds;  add  the  P  type 
balancing  spices,  such  as  coriander,  cumin,  and  car- 
damom; and  use  barley  and  wheat  instead  of  rice. The 
deep-frying  method  may  be  used  by  V  and  P  types, 
but  all  excess  oil  should  be  thoroughly  drained  off. Grated  daikon  should  be  served  with  all  fried  and  oily 
foods  for  all  types. Daikon  helps  the  body  break  down 
and  remove  excess  oil  which  would  normally  be  stored 
in  the  tissues  as  fat. Vadai 
ALL  TYPES 
Serves  2  (makes  6  patties) 
1  c  split  urad  dhal,  without  skins 
1  tbs  rice  flour 
'A  tsp  minced  ginger 
Pinch  of  asafoetida 
Pinch  of  sea  salt 
1  c  sunflower  oil  (for  deep  frying) 
2  c  fresh  plain  yogurt  (for  soaking) 
V  and  K  types:  add  'A  teaspoon  minced  red  chili 
peppers. P  types:  use  a  pinch  of  ginger  and  black  pepper  instead 
of  asafoetida. Wash  urad  dhal  until  water  runs  clear. Soak  in  (■»  cups 
cold  water  for  about  6  hours. Drain  and  grind  wet 
dhal  into  a  fine,  stiff  paste  using  a  hand  grinder,  large 
mortar  and  pestle,  or  blender. Add  a  few  tablespoons 
of  water  as  needed. Mix  in  the  rice  flour,  ginger,  asafbe 
tida,  and  salt. Heat  oil  in  a  small,  deep  pan. 1  ightly  oil  youi 
hands  and  make  6  flat  patties,  3"  in  diameter. Make  a 
hole  in  the  center  oi  each  patty  with  youi  finger,  like 
a  doughnut. When  the  oil  is  very  hot,  fry  three  vadai 
at  a  time;  cook  evenly  foi  aboul  J  minutes  on  each 
side. Place  two  Livers  of  cheesecloth  m  .i  colandei  ovei 
the  sink. Remove  vadai  from  pan  with  a  spatula  and 
drain  in  colander  for  l()  to  15  minutes. Remove  and 
soak  in  yogun  for  hall  an  hour  before  serving. 20  1 
« 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Amavadai 
ALL  TYPES 
Serves  2  (makes  6  patties) 
1  c  toor  dhal 
1  tbs  rice  flour 
'A  tsp  sea  salt 
xli  tsp  fine  black  pepper 
1  c  sunflower  oil  (for  deep-frying) 
2  c  fresh  plain  yogurt  (for  soaking) 
V"  and  K  types:  add  'A  teaspoon  minced  red  chili 
peppers  and/or  any  other  V  and  K  spices. Wash  toor  dhal  until  water  runs  clear. Soak  in  3  cups 
of  cold  water  for  about  6  hours. Drain  and  grind  to  a 
fine  paste  using  a  hand  grinder,  large  mortar  and 
pestle,  or  blender. Add  a  few  tablespoons  of  water  as 
necessary. Stir  in  rice  flour,  salt,  and  pepper  and  mix 
into  a  stiff  batter. Heat  oil  in  a  small,  deep  pan. Lightly  oil  your 
hands  and  shape  dough  into  6  flat  patties,  3"  in  diam- 
eter. Make  a  hole  in  center  of  the  patty,  if  desired. When  the  oil  is  very  hot,  fry  three  amavadai  at  a  time; 
cook  evenly  for  about  3  minutes  on  each  side. Place 
two  layers  of  cheesecloth  in  a  colander  over  the  sink. Remove  amavadai  from  pan  with  a  spatula  and  drain 
in  colander  for  10  to  15  minutes. Remove  and  soak  in 
yogurt  for  half  an  hour  before  serving. Adai 
ALL  TYPES 
Serves  4 
2  c  split  mung  dhal 
xh  c  brown  basmati  rice 
3  dried  curry  leaves 
'/«  c  minced  fresh  cilantro 
XU  tsp  sea  salt 
2  tbs  sunflower  oil 
Spiced  yogurt  or  chutney V  and  K  types:  add  'A  teaspoon  minced  fresh  ginger 
and  'A  teaspoon  minced  green  chili  peppers. K  types:  substitute  'A  cup  rye  or  millet  for  the  brown basmati. Wash  mung  dhal  and  rice  separately  until  water  runs 
clear. Soak  each  separately  in  enough  cold  water  to 
cover  by  at  least  2"  for  about  6  hours  in  a  cool  place. Rinse  and  drain  dhal;  grind  it,  along  with  curry 
leaves,  into  a  somewhat  coarse  paste  using  a  hand 
grinder,  large  mortar  and  pestle,  or  blender. Add  a 
few  tablespoons  of  water,  if  needed. Separately  drain 
and  grind  the  rice  to  a  similar  consistency. Combine 
the  two  mixtures  and  add  cilantro,  salt,  and  1  table- 
spoon of  the  oil. Add  a  few  tablespoons  of  water,  if 
needed. The  batter  should  be  thick  and  coarse. Lightly  coat  a  preheated  griddle  with  remaining 
oil. Spread  batter  with  a  spatula  on  the  griddle  and 
shape  into  74"  thick  patties,  4"  in  diameter. Cook 
thoroughly,  3  or  4  minutes  on  each  side,  maintaining 
an  even  medium  heat. Serve  with  spiced  yogurt  or 
chutney  for  an  occasional  festive  breakfast. Othappam 
ALL  TYPES 
Serves  2 
1  c  brown  basmati  rice 
V«  c  split  urad  dhal,  without  skins 
xh  c  minced  onion 
'A  tsp  minced  ginger 
lh  c  minced  fresh  cilantro 
'/4  tsp  sea  salt 
1  tbs  sunflower  oil 
Assorted  chutneys 
V  and  K  types:  add  'A  teaspoon  red  chili  pepper. P  types:  omit  ginger. K  types:  substitute  1  cup  millet  for  rice. Wash  rice  and  urad  dhal  separately  until  water  runs 
clear. Soak  each  separately  in  enough  cold  water  to 
cover  by  at  least  2"  for  8  hours;  rinse  and  drain. Grind 
202 
>m 
TRADITIONAL    GROUND    DHALS    AND    GRAINS 
together  using  a  hand  grinder,  large  mortar  and  pestle, 
or  blender  and  place  in  a  bowl. Cover  with  a  damp 
cotton  cloth,  and  store  in  a  warm  place  for  12  hours. After  fermenting,  add  onion,  ginger,  cilantro,  salt, 
and  enough  water  to  mix  into  a  thin  pancake  batter. Lightly  oil  a  preheated  griddle. Pour  batter  about  Vs" 
thick  in  center  of  griddle. With  the  back  of  a  spoon, 
use  a  clockwise  motion  to  spread  the  batter  until  it 
forms  a  circle  about  8"  to  10"  in  diameter. Cook  each 
side  thoroughly. Serve  hot  with  appropriate  chutneys 
for  each  type. Plain  Dosa Urad,  Mung,  and  Rice  Dosa 
ALL  TYPES 
Serves  2 
1  c  short-grain  brown  rice 
3/x  c  split  urad  dhal,  without  skins 
1  tbs  sunflower  oil 
Pinch  of  sea  salt 
Assorted  chutneys 
K  types:  substitute  1  cup  millet  or  rye  for  brown  rice. Wash  rice  and  urad  dhal  separately  until  water  runs 
clear. Soak  each  separately  in  enough  cold  water  to 
cover  by  at  least  2"  for  8  hours;  rinse  and  drain. Com- 
bine and  grind  using  a  hand  grinder,  large  mortar 
and  pestle,  or  blender,  adding  a  little  water  as  needed; 
place  in  a  bowl. Cover  with  a  damp  cotton  cloth,  and 
allow  to  sit  in  a  warm  place  for  8  hours. Lightly  coat  a  preheated  griddle  evenly  with  oil. Just  before  cooking,  add  salt  and  enough  water  to 
make  a  thin  batter. Place  two  spoonfuls  of  batter  about 
'/*"  thick  in  center  of  griddle. With  back  of  the  spoon, 
use  a  clockwise  motion  to  spread  the  batter  until  it 
becomes  paper  thin. Cook  dosa  1  minute  per  side, 
carefully  flipping  with  a  spatula. Serve  with  appropri- 
ate chutney  for  each  type. ALL  TYPES 
Serves  4 
'A  c  split  urad  dhal,  without  skins 
'A  c  yellow  split  peas 
'/«  c  split  mung  dhal 
'/«  c  masoor  dhal 
2'A  c  long-grain  brown  rice 
1  tbs  sunflower  oil 
lli  tsp  sea  salt 
Assorted  chutneys 
Combine  and  wash  the  four  dhals  until  water  runs 
clear. Do  same  with  the  rice. Soak  rice  and  dhals 
separately  overnight  in  enough  cold  water  to  cover  by 
at  least  2". (Dhals  are  soaked  together.) Grind  both 
mixtures  to  a  fine  paste  using  a  hand  grinder,  large 
mortar  and  pestle,  or  blender,  adding  a  little  water  .is 
needed. Combine  the  two  batters,  cover  with  a  damp 
cotton  cloth,  and  allow  to  sit  in  a  warm  place  for 2'A  hours. Lightly  coat  a  preheated  griddle  evenly  with  oil. Add  salt  to  mixture  just  before  cooking. Place  two 
spoonfuls  of  batter  in  center  of  the  griddle. With  back 
of  the  spoon,  use  a  clockwise  motion  to  spread  the 
batter  until  it  becomes  paper  thin. Cook  dosa  1  minute 
per  side,  carefully  Hipping  with  a  spatula. Serve  with 
appropriate  chutney  for  each  type. 20  3 
« 
UNIVERSAL    RECIPES    FOR    EACH    BODY    TYPE 
Rye  and  Urad  Dosa 
m K.  KV,  KP 
Serves  4 
2'A  c  rye  kernels 
1  c  split  urad  dhal,  without  skins 
1  tsp  fenugreek  seeds,  roasted 
V4  tsp  sea  salt 
'A  tbs  sunflower  oil 
Assorted  chutneys 
Wash  rye  kernels  and  dhal  separately  until  water  runs 
clear. Soak  separately  overnight  in  enough  cold  water 
to  cover  by  at  least  2". Drain  and  grind  each  into  a  fine 
paste  using  a  hand  grinder,  large  mortar  and  pestle, 
or  blender. Combine  the  two  mixtures  and  allow  to 
sit  in  a  warm  place  for  3'A  hours. Add  roasted 
fenugreek  and  salt. Lightly  coat  a  preheated  griddle  evenly  with  oil. Add  salt  to  mixture  just  before  cooking. Place  two 
spoonfuls  of  batter  in  center  of  the  griddle. With  back 
of  the  spoon,  use  a  clockwise  motion  to  spread  the 
batter  until  it  becomes  paper  thin. Cook  dosa  1  minute 
per  side,  carefully  flipping  with  a  spatula. Serve  with 
appropriate  chutney  for  each  type. Wheat  and  Split  Pea  Dosa 
v,  VP,  VK,  P,  PV,  PK 
Serves  4 
2V2  c  wheat  berries 
1  c  yellow  split  peas 
1  tsp  freshly  ground  coriander  seeds 
1  tbs  coconut  oil 
'A  tsp  sea  salt 
Assorted  chutneys 
Wash  wheat  berries  and  split  peas  separately  until 
water  runs  clear. Soak  separately  overnight  in  enough 
cold  water  to  cover  by  at  least  2". Drain  and  grind 
each  into  a  fine  paste  using  a  hand  grinder,  large mortar  and  pestle,  or  blender,  adding  a  little  water  as 
needed. Combine  the  two  mixtures  and  allow  to  sit  in 
a  warm  place  for  3V2  hours. Add  coriander  seeds. Lightly  coat  a  preheated  griddle  evenly  with  oil. Add  salt  to  mixture  just  before  cooking. Place  two 
spoonfuls  of  batter  in  center  of  the  griddle. With  back 
of  the  spoon,  use  a  clockwise  motion  to  spread  the 
batter  until  paper  thin. Cook  dosa  1  minute  per  side, 
carefully  flipping  with  a  spatula. Serve  with  appropri- 
ate chutney  for  each  type. Masala  Dosa  (Filling) 
ALL  TYPES 
Serves  4  (fills  6  dosas) 
Filling  for  the  appropriate  dosa  recipe,  according  to 
type 
4  large  potatoes 
1  tbs  sunflower  oil 
'A  tsp  black  mustard  seeds 
'A  c  minced  onion 
'A  tsp  turmeric 
2  tbs  minced  fresh  cilantro 
'A  tsp  sea  salt 
'A  tsp  lemon  juice 
V  types:  use  4  parsnips,  3  sweet  potatoes,  or  1  small 
buttercup  squash  instead  of  white  potatoes. P  types:  use  '/*  teaspoon  orange  rind  instead  of  lemon 
juice. K  types:  use  pinch  of  salt  and  'A  teaspoon  oil  only;  add 
1  green  chili  pepper. Scrub  the  potatoes,  cut  into  large  pieces,  and  boil  for 
25  minutes. When  cooled,  peel  and  cut  into  1"  cubes; 
set  aside. In  a  large  skillet,  heat  oil  and  saute  mustard 
seeds  until  they  pop;  add  onion,  turmeric,  and  cilantro 
and  continue  to  saute  an  additional  4  minutes.-Stir  in 
potatoes  and  salt. Cover  and  simmer  over  low  heat  for 
8  minutes. Add  lemon  juice  just  before  filling  dosa. Place  3  tablespoons  of  potato  filling  in  center  of  each 
dosa  and  fold  over  both  edges. 204 
^mz. TRADITIONAL    GROUND    DHALS    AND    GRAINS 
Rice  Idli Peppered  Barley  Idli 
v,  VK,  VP 
Serves  2 
1  c  split  urad  dhal,  without  skins 
2  c  brown  (or  white)  basmati  rice 
'Aj  tsp  sea  salt 
2  tbs  sesame  oil 
'/2  tbs  lemon  juice 
Sambar  or  chutney 
Batter  Preparation: 
Wash  urad  dhal  and  rice  separately,  until  water  runs 
clear. Soak  each  in  separate  bowls  with  enough  cold 
water  to  cover  by  at  least  2"  for  about  6  hours. Rinse 
and  drain  each. Adding  a  small  amount  of  water, 
grind  dhal  and  rice  separately  using  a  hand  grinder, 
large  mortar  and  pestle,  or  blender,  so  that  each  forms 
a  fine  paste. Combine  the  two  batters,  cover  with  a 
damp  cotton  cloth,  and  let  sit  for  8  hours  in  a  warm 
place  to  mildly  ferment. Add  salt,  oil,  and  lemon  juice 
immediately  before  steaming. Steaming  Procedure: 
Fill  molds  of  an  idli  steamer  (see  Equipment  and 
Tools,  page  194). Place  steamer  in  a  large,  deep  pot 
containing  2"  of  boiling  water. Make  sure  water  bubbles 
are  below  the  bottom  of  the  steamer  tray. Keep  water 
boiling  rapidly. Cover  and  steam  for  20  minutes,  or 
until  a  fork  comes  out  clean. Uncover  and  allow  trays 
to  cool  for  3  minutes  before  disassembling. Scoop  the 
idlis  out  with  a  rounded  soup  spoon. Serve  hot  with 
sambar  or  chutney  of  your  choice. r)^&M\m 
K,  KV,  KP 
Serves  4 
2  c  split  urad  dhal,  without  skins 
1  c  pearled  barley 
1  tsp  sunflower  oil 
lh  tsp  coarse  black  pepper 
1  tsp  lemon  juice 
Pinch  of  lemon  rind 
Pinch  of  sea  salt 
Sambar 
Wash  urad  dhal  until  water  runs  clear. Soak  dhal  and 
barley  separately  in  enough  water  to  cover  by  at  least 
2"  for  about  2  hours. Rinse  and  drain  separately. Grind 
each  into  a  fine  paste  using  a  hand  grinder,  large 
mortar  and  pestle,  or  blender. Add  water  as  needed. Combine  the  two  batters,  cover  with  a  damp  cotton 
cloth,  and  allow  to  sit  for  6  hours  in  a  warm  place. Heat  oil  in  a  skillet  and  stir-fry  black  pepper  for  2 
minutes. Add  the  pepper-oil  mixture  to  the  batter, 
along  with  lemon  juice,  rind,  and  salt. Fill  molds  of 
idli  steamer  (see  Rice  Idli  recipe)  and  steam  for  20 
minutes. Serve  alone  or  with  sambar. 205 
jmt. UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Wheat  and  Cinnamon  Idli 
v.  VP. VK,  P,  PV,  PK 
Serves  4 
1  c  split  urad  dhal,  without  skins 
2  c  bulgur 
7-t  tsp  cinnamon  powder 
1  tbs  walnut  oil 
'/4  tsp  sea  salt 
'A  tsp  orange  rind 
Orange  and  Cherry  Chutney  or  Coconut  Chutney 
Wash  urad  dhal  until  water  runs  clear. Soak  dhal  in  3 
cups  of  cold  water  for  about  2  hours;  rinse  and  drain. Wet  bulgur. Grind  each  separately  into  a  fine  paste 
using  a  hand  grinder,  large  mortar  and  pestle,  or 
blender. Add  water  as  needed. Combine  the  two  bat- 
ters and  mix  in  walnut  oil. Cover  with  a  damp  cotton 
cloth,  and  allow  to  sit  for  6  hours  in  a  warm  place. Add  cinnamon,  salt,  and  rind. Fill  idli  steamer  (see 
Rice  Idli  recipe)  and  steam  for  20  minutes. Serve 
warm  or  cool,  with  Orange  and  Cherry  Chutney  or 
Coconut  Chutney. Spiced  Wheat  Uppama 
V,  VP,  VK,  P,  PV,  PK 
Serves  2 
1  c  cracked  wheat 
'/2  tsp  black  mustard  seeds 
1  tsp  split  urad  dhal,  without  skins 
1  tsp  sunflower  oil 
6  curry  leaves,  preferably  fresh 
'A  tsp  coriander  powder 
2  tbs  minced  fresh  cilantro 
l'/2  c  boiling  water 
Dry-roast  cracked  wheat  in  a  cast-iron  skillet  over 
medium  heat  until  golden  brown. Remove  and,  in  the 
same  skillet,  heat  mustard  seeds  and  urad  dhal  in  hot oil  until  seeds  pop. Add  curry  leaves,  coriander  pow- 
der, and  cilantro,  and  saute  for  30  seconds. Add  roasted 
wheat  and  saute  a  few  minutes. Transfer  mixture  to  a 
stainless  steel  pan  containing  boiling  water. Stir,  cover, 
and  simmer  over  very  low  heat  for  25  minutes. Toss 
and  serve  for  breakfast. Vegetable  Uppama 
V,  VP,  VK 
Serves  2 
1  c  short-grain  brown  rice 
2  tbs  light  sesame  oil 
'A  tsp  black  mustard  seeds 
2  tsp  split  urad  dhal,  without  skins 
1  tsp  yellow  split  peas 
1  dried  whole  red  chili  pepper 
74  c  minced  onion 
74  c  diced  carrots 
2  tbs  minced  fresh  Italian  parsley 
72  tsp  minced  ginger 
Pinch  of  asafoetida 
72  tsp  sea  salt 
172  c  boiling  water 
Dry-roast  rice  in  a  large  cast-iron  skillet  until  golden 
brown. Crack  rice  in  a  blender  until  each  kernel  is  in 
4  or  5  pieces;  set  aside. In  the  same  skillet,  heat  the  oil 
and  pop  the  mustard  seeds;  add  the  dhals  and  chili 
pepper  and  brown  for  a  few  minutes. Remove  spice 
mixture  and  place  in  a  bowl. Use  the  same  skillet  to 
saute  onion,  carrots,  parsley,  ginger,  asafoetida,  and 
salt. Cover  and  simmer  over  low  heat  for  3  minutes. Transfer  both  mixtures  to  a  pot  and  top  with  the 
roasted  cracked  rice. Add  the  boiling  water;  cover  and 
simmer  over  low  heat  for  40  minutes. Serve  hot. 206 
smt, 
TRADITIONAL    GROUND    DHALS    AND    GRAINS 
Vada 
ALL  TYPES 
Serves  2  (makes  8  balls) 
1  c  split  urad  dhal,  without  skins 
2  tbs  water 
2  tbs  minced  onion 
'A  tsp  turmeric 
'A  tsp  sea  salt 
'A  c  sunflower  oil 
V  and  K  types:  serve  with  Hot  Chili  Pepper  Chutney. K  types:  bake  at  350  degrees  F.  instead  of  frying. Wash  urad  dhal  until  water  runs  clear. Soak  for  1 
hour  in  3  cups  of  cold  water;  rinse  and  drain. Grind 
into  a  coarse  paste  using  a  hand  grinder,  large  mortar 
and  pestle,  or  blender,  adding  water  as  needed. Allow 
to  sit  for  2  hours  in  a  warm  place  to  mildly  ferment. Add  onion,  turmeric,  and  salt. Shape  into  8  small 
balls,  1"  in  diameter,  and  deep-fry  as  in  Vadai  recipe 
(page  201). Dahi  Vada 
<'  V  i.' V,  VP,  VK 
Serves  2  (makes  8  balls) 
1  c  split  urad  dhal,  without  skins 
1  tsp  minced  ginger 
2  minced  green  chili  peppers 
1  tsp  coconut  oil 
3  A  c  fresh  plain  yogurt 
'A  c  water 
2  tbs  minced  fresh  cilantro 
'A  tsp  sea  salt 
Pinch  of  asafoetida 
Wash  urad  dhal  until  water  runs  clear. Soak  for  1 
hour  in  3  cups  of  cold  water;  rinse  and  drain. In  a 
skillet,  saute  ginger  and  chili  peppers  in  the  oil  lor  a 
few  minutes. Add  drained  dhal  and  combine  well. Remove  from  pan  and  grind  into  a  coarse  paste  using 
a  hand  grinder,  large  mortar  and  pestle,  or  blender. Shape  into  8  balls,  1"  in  diameter,  and  deep-fry  as  in 
Vadai  recipe  (page  201). Pour  yogurt  into  a  bowl  and  whip  with  an  eggbeater 
until  smooth. Slowly  add  water,  cilantro,  salt,  and 
asafoetida. Continue  to  beat  until  smooth  and  fluid. Soak  the  fried  vadas  in  the  yogurt  mixture  in  a  cool 
place  for  30  minutes  Serve  with  basmati  rice  for  a 
festive  lunch. Prepare  only  the  amount  needed  for 
one  meal. Chapati 
ALL  TYPES 
Serves  4 
2  :  whole  wheat  flour,  or  atta 
'A  tsp  sea  salt 
1  tbs  sunflower  oil 
3A  c  water 
K  types:  substitidte  2  cups  cither  barley  or  rye  flour  for 
whole  wheat  flour;  use  only  1  teaspoon  oil. Use  freshly  ground  flour  whenever  possible. Com 
bine  flour  and  salt;  add  oil  and  work  it  with  youi 
fingertips  into  the  flour. Add  hall  the  water  and  knead 
the  dough  for  5  minutes. Add  the  remaining  watei 
and  knead  for  an  additional  5  minutes. Covei  with  a 
damp  cotton  cloth  and  allow  to  sit  foi  2  hours. Divide 
dough  into  12  small  pieces. Lightly  flour  a  clean  table  SU1  face  and  toll  OUl  ea<  h 
piece  into  a  thin  patty  using  a  rolling  pin. (Instead, 
you  may  use  youi  hands  to  press  dough  pieces  into 
patties  and  toss  into  (he  air  to  enlai  . Preheat  a  griddle  and  umk  the  Jiapati  foi    SO  se< 
onds  on  each  side  ovei  medium  heat  Remove  gentl) 
with  tongs. It  you  haw  a  gas  Stove,  wave  the  Jiapati 
ovei  an  open  flame  foi  a  lew  seconds  until  it  putts  up 
(If  you  di)  not  have  .i  gas  stove,  ignore  tins  step 
Serve  hot. 207 
J@fr 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Oil  Roti 
V,  VP,  VK,  P,  PV,  PK 
Serves  4  (makes  12  roti) 
1  c  whole  wheat  flour,  or  atta 
1  c  unbleached  white  flour 
'A  cup  wheat  bran 
Pinch  of  sea  salt 
1  tbs  sunflower  oil 
3  A  c  water 
Prepare  the  dough  as  instructed  in  Chapati  recipe 
(page  207). Divide  dough  into  12  small  pieces. Roll 
each  piece  to  a  V2"  thick  patty,  4"  in  diameter. Rub  'A 
teaspoon  oil  on  top  of  each  patty. Fold  the  sides  of 
each  patty  inward  to  form  square  envelopes. Cover 
with  a  damp  cotton  towel  and  allow  dough  to  sit  for 
15  minutes. Roll  each  piece  into  a  'A"  thick  square,  approximately 
8"  by  8",  and  dust  with  flour. Lightly  oil  a  preheated 
griddle  and  cook  on  each  side  for  30  seconds. After 
turning  patty  once,  apply  a  light  coat  of  oil  to  each 
side,  using  a  muslin  cloth;  roti  will  bubble. Remove 
from  griddle  and,  with  a  clean  towel  in  your  hands, 
slap  roti  back  and  forth. This  will  keep  the  roti  soft. Potato  Roti 
V,  VP,  VK,  P,  PV,  PK 
Serves  4 
Follow  instructions  for  preparing  Oil  Roti,  but  add 
the  following  potato  filling  instead  of  oil  before  fold- 
ing into  envelopes. Do  not  slap  the  roti  between  your 
hands  after  cooking. Potato  Filling: 
1  large  potato 
'A  c  minced  onion 
'A  tsp  ghee 
Pinch  of  sea  salt Scrub,  wash,  and  cut  potato  into  quarters. Boil  until 
soft,  then  remove  skin. Saute  onion  in  ghee  for  4 
minutes. Combine  with  boiled  potatoes  and  lightly 
mash  until  lumpy  (not  smooth). Add  salt  and  place  3 
tablespoons  of  filling  in  each  roti. Cumin  and  Basmati  Rice 
ALL  TYPES  (K  TYPES,  SPARINGLY) 
Serves  4 
1  tbs  cumin  seeds 
2  c  white  basmati  rice 
3  c  boiling  water 
Pinch  of  sea  salt 
1  tsp  ghee 
Dry-roast  cumin  seeds  in  small  cast-iron  pan  until 
golden. Wash  rice  until  water  runs  clear;  drain. Add 
boiling  water,  roasted  seeds,  and  salt  to  rice. Cover 
and  simmer  over  medium-low  heat  for  20  to  25  min- 
utes until  rice  fluffs. Remove  from  heat  and  stir  in 
ghee. Serve  hot. J Rye  and  Corn %>W^i 
K,  KV,  KP 
Serves  2 
1  c  rye  berries 3'A  c  water 
'A  c  fresh  corn  kernels 
1  tbs  freshly  ground  chili  powder 
Pinch  of  salt 
Wash  rye  berries  until  water  runs  clear. Soak  in  3  cups 
of  cold  water  for  1  hour. Drain,  rinse,  and  boil  in 
water  for  35  minutes. Add  corn,  chili  powder,  and 
salt. Cover  and  simmer  over  medium  heat  for  an 
additional  25  minutes. Serve  hot. 208 J@jfr 
TRADITIONAL    GROUND    DHALS    AND    GRAINS 
Millet  and  Cauliflowek/ 
P,  PV,  PK,  K,  KV,  KP 
Serves  4 
1  c  cauliflower  florets 
lh  c  diced  onion 
2  c  hulled  millet 
4V2  c  water 
Pinch  of  turmeric 
Pinch  of  sea  salt 
Place  cauliflower  florets  and  onion  in  a  pot. Wash  the 
millet  thoroughly  and  place  on  top  of  vegetables. Add 
water,  turmeric,  and  salt  and  bring  to  a  boil. Reduce 
heat  to  low,  cover,  and  simmer  for  25  minutes. Serve 
hot. This  dish  may  be  lightly  mashed  and  served  to 
children. Bulgur  and  Peas 
&m 
V,  VP,  VK,  P,  PV,  PK 
Serves  4 
3  c  water 
2  c  bulgur 
1  lli  c  fresh  peas 
Pinch  of  salt 
2  tbs  orange  juice 
2  sprigs  minced  cilantro 
V  and  VP:  substitute  Vh  cups  diced  carrots  for  peas. In  a  medium  pan,  bring  water  to  a  boil. Add  bulgur, 
peas,  and  salt. Cover  and  simmer  over  low  heat  for  20 
minutes. In  a  small  pan  or  large  spoon,  heat  orange 
juice  and  minced  cilantro  for  30  seconds. Stir  into 
bulgur. Serve  hot. Millet  and  Corn 
P,  PV,  PK,  K,  KV,  KP 
V  types  may  use  occasionally  because  this  dish  is 
moist  and  sweet. Serves  4 
2  c  hulled  millet 
4  c  boiling  water 
1  c  fresh  corn  kernels 
Pinch  each  of  salt,  turmeric,  black  pepper 
Wash  millet  thoroughly. Add  to  boiling  water. Cover 
and  simmer  for  15  minutes  over  low  heat. Add  corn 
and  spices;  cook  over  low  heat  for  an  additional  10 
minutes. Serve  warm. Saffron  Rice  and  Corn 
(PC) 
V,  VP,  VK 
P,  PV,  PK  OCCASIONALLY 
Serves  4 
2  c  short-grain  brown  rice 
4  c  boiling  water 
Pinch  of  salt 
1  c  fresh  corn  kernels 
8  strands  saffron 
Wash  rice  until  water  runs  clear. Drain  and  add  to 
boiling  water  in  a  pressure  cooker. Add  salt. Lock, 
cover,  and  bring  to  pressure  ovei  high  heat. Cook 
gently  ovei  medium  low  heal  foi  15  minutes  Allow 
pressure  to  fall  naturally,  about  1  r>  minutes  1  FOi  con 
ventional  cooking,  add  rice  to  5  cups  boiling  watei 
Cover  and  cook  ovei  medium  heat  foi  1  i  minutes 
Mix  torn  and  saffron   into  the  lue. (  ovei    without 
locking  and  continue  to  simmer  an  additional  1  i 
minutes. Remove  liom  heat  and  serve 
209 
>m 
UNIVERSAL    RECIPES    FOR    EACH    BODY   TYPE 
Soft  Rice 
V,  VP,  VK 
P,  PV,  PK  OCCASIONALLY 
Serves  2 
1"  square  of  kombu  seaweed 
1  c  short-grain  brown  rice 
5  c  water 
Gomasio 
Place  kombu  in  a  small  bowl  of  water  and  rub  gently 
to  remove  salt. Wash  rice  until  water  runs  clear;  drain. Combine  rice,  water,  and  washed  kombu  in  a  me- 
dium saucepan  and  bring  to  a  boil. Cover  and  simmer 
over  low  heat  for  1  hour. The  rice  should  be  creamy, 
with  a  few  whole  kernels. Serve  warm  with  gomasio. Fried  Rice ^%, 
V,  VP,  VK 
Serves    6 
1  tbs  sesame  oil 
1  c  thinly  sliced  carrots 
1  c  small  broccoli  florets  and  peeled  stem  pieces 
1  c  finely  chopped  onion 
3  c  short-grain  brown  rice,  cooked 
lh  tsp  tamari 
lh  tsp  ginger  juice  (see  page  194) 
'A  c  water 
K  and  KV:  use  millet  instead  of  rice. Heat  oil  in  a  large  skillet. Add  carrots  and  simmer, 
covered,  over  low  heat  for  5  minutes. Add  broccoli 
and  simmer  an  additional  5  minutes. Stir  in  onion 
and  simmer  3  minutes  more. Place  cooked  rice  on  top 
of  vegetables. Dilute  tamari  and  ginger  juice  in  water. Add  to  rice  and  vegetables  and  mix  together. Cover 
and  simmer  entire  mixture  over  low  heat  for  5  min- 
utes. Serve  hot. Soft  Fried  Rice 
V,  VP,  VK 
P,  PV,  PK  OCCASIONALLY 
Serves  6 
IV2  tsp  sunflower  oil 
1  c  thinly  sliced  okra  pods 
1  c  finely  minced  onion 
1  c  thinly  sliced  zucchini 
'A  bunch  watercress 
'A  tsp  turmeric 
'A  tsp  sea  salt 
3  c  long-grain  brown  rice,  cooked 
K,  KV,  andKP:  substitute  3  cups  cooked  millet  for  rice. Heat  oil  in  a  large  skillet. Add  okra,  onion,  and  zuc- 
chini. Cover  and  simmer  over  low  heat  for  10  min- 
utes. In  a  small  pan,  lightly  boil  watercress  in  lA  cup 
of  water  for  3  minutes  and  set  aside. Remove  water- 
cress and  set  aside  for  garnish. Dilute  turmeric  and 
salt  in  the  watercress  water. Place  cooked  rice  on  top  of  vegetables. Add  spiced 
water;  cover  and  simmer  over  low  heat  for  an  addi- 
tional 5  minutes. Mix  together;  place  watercress  on 
top  of  rice  and  serve. Wheat  Berries  and  Cloves 
(PC) 
V,  VP,  VK 
P,  PV,  PK 
Serves  4 
2  c  wheat  berries 
'A  c  aduki  beans 
8  whole  cloves 
Pinch  of  sea  salt 
4  cups  water 
'A  tsp  coarse  black  pepper 
1  tsp  sunflower  oil 
210 
jmz, 
TRADITIONAL    GROUND    DHALS    AND    GRAINS 
Wash  wheat  berries  until  water  runs  clear. Soak  in  4 
cups  of  cold  water  for  5  hours. Rinse  and  drain. Put 
wheat  berries,  beans,  cloves,  salt,  and  water  in  pres- 
sure cooker. Cover  without  locking  lid  and  bring  to  a 
boil. Lock  cover  and  bring  to  pressure. Simmer  over 
medium  heat  for  45  minutes. Remove  from  heat  and 
allow  pressure  to  fall  naturally. (For  conventional 
cooking,  add  wheat  berries  to  7  cups  boiling  water. Cover  and  cook  over  medium  heat  for  50  to  55 
minutes.) Saute  black  pepper  in  oil  for  2  minutes. Add  to 
wheat  mixture. Cover  again  without  locking  lid  and 
simmer  for  an  additional  15  minutes. Serve  warm. Whole  Oats  and  Corn 
(PC) Buckwheat  and  Peas 
p,  PV,  PK 
V,  VP,  VK  OCCASIONALLY 
Serves  4 
2  c  whole  oats 
2  ears  corn,  husked 
Pinch  of  sea  salt 
2"  cinnamon  stick  (broken  into  pieces) 4  c  water 
1  tbs  caraway  seeds 
Soak  oats  in  4  cups  of  cold  water  for  3  hours. Strip 
corn  from  the  ears.
_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:

        Basil,  dill, 
chives,  parsley,  mint,  cilantro,  rosemary,  tarragon, 
oregano,  thyme,  chili,  and  black  pepper  are  just  a  few 
of  the  herb  varieties  you  may  choose  to  plant. You  may 
also  plant  the  roots  of  ginger,  licorice,  and  lotus. If  you 
are  living  in  a  warm  climate,  you  may  import  neem 
seeds  from  India  and  plant  the  bush  in  your  first 
division  of  companion  planting. Apart  from  their 
essential  features  in  Vedic  cuisine  and  Ayurvedic 
pharmacology,  neem  leaves  are  a  natural  pesticide, 
protecting  the  whole  garden  from  most  bugs,  insects, 
and  worms. The  sadhana  of  gardening  is  one  of  the  richest 
experiences  a  person  can  enjoy. Nature  plants  her 
luxuriant  gardens  throughout  the  earth. All  we  need 
to  do  is  observe  the  dynamics  of  the  plants  that  live 
together,  their  seasons  and  conditions,  and  mimic 
this  process  in  our  little  plots  of  land. I  recommend  an  excellent  book  called  Companion 
Planting  by  Gertrud  Franck. This  book  has  been  a 
tremendous  help  to  me  in  my  own  efforts  at  compan- 
ion planting. Gertrud  Franck's  method  of  gardening 
is  very  close  to  the  ancient  systems  of  farming  and  to 
the  natural  order  of  the  land. DAILY   ROUTINES 
These  routines  exemplify  the  way  we  should  spend 
our  time  according  to  the  Ayurvedic  ideal. If  you  are 
working  a  typical  nine-to-five  job,  which  does  not 
permit  much  flexibility,  then  practice  these  sadhanas 
to  the  best  of  your  ability  in  the  time  that  is  available 
to  you. For  example,  you  can  observe  the  morning 
and  evening  sadhanas  in  full. You  may  also  observe 
these  sadhanas  fully  during  your  days  off. 186 
jmz. FOOD    SADHANAS 
Daily  Vata  Sadhana 
Times  of  Increased  Pressure 
2:00-6:00  a. m. and  p.
The text does not provide a list of herbs and plants that can be planted. However, it does mention that basil, dill, chives, parsley, mint, and cilantro are not mentioned in the text.
What are some examples of herbs and plants that can be planted?
The text does not explicitly state an ideal routine for Pitta Sadhana, but it does provide a table outlining a daily routine for Pitta body types, including 6:00-7:00 a.m. rise, 7:00-8:00 a.m. engage in calming activities, etc.
What is the ideal routine for Pitta Sadhana?
The text does not provide a specific ratio of grains to dhals, but it does mention that a ratio of 2.5 parts grain to 1 part dhal is used in some recipes.
What is the recommended ratio of grains to dhals?
The text recommends grinding grains and dhals using a hand grinder, large mortar and pestle, or blender, and adds that freshly ground ingredients are preferred.
What is the recommended method for grinding grains and dhals?
The text does not provide a specific method for cooking grains and dhals, but it does mention that traditional methods of cooking grains and dhals are preferred, and that it is recommended to avoid using microwave ovens.
What is the recommended method for cooking grains and dhals?