Ayurvedic Cooking Class Recipes and TipsTITLE Simple Ayurvedic Recipes from Elements Academy
1. One cannot think well, love well,
sleep well, if one has not dined well
Viginia Wolf
Ayurveda Elements With Lisa Naccarella
17 Orchard Road Chatswood
ayurveda@acay.com.au
02 9904 7754
2. Let’s develop friendliness (mudita)
towards all kinds of foods.
~Veda
Organized by
Ayurveda Elements Academy Australia
3. Simple Mung Dal
1. 2/3 cup split mung dal
2. 1.5 L water
3. 1 teas turmeric Simmer all these, covered, about 1
4. 2 teas ground coriander hour
5. 1 ½ teas grated ginger
6. 1 teas green chilli chopped
7. 1 ½ teas salt - add this off the
heat and beat the dal smooth
8. 2 teas ghee
9. 1 teas cumin seeds - heat the
ghee, toast the seeds and throw
all into the dal
10. 2 tablespoons fresh coriander
leaves, chopped, to garnish.
Dosa Potatoes
1. 1 teas urad dal - soak in hot water
for 5 minutes heat oil and pop the mustard and
2. 2 tables sunflower oil cumin seeds
3. pinch asafoetida
4. 1 teas cumin seeds
add the curry leaves, dal, chillies
5. ½ teas black mustard seeds
and turmeric. saute a few minutes
6. 8-10 curry leaves
7. 3 dried red chillies
8. pinch turmeric
9. pinch salt add the ginger, potatoes and tomato
10. 1 teas grated ginger and heat through.
11. 500g potatoes, peeled, cubed
and cooked
12. 1 medium tomato, chopped toss through the coriander and
13. 1 bunch coriander leaves serve
chopped
4. Tridoshic Veg Curry
1. Choose at least 5 different vegetables and cube them into similar size so
you have about 7 cups. Eg, a large carrot, green beans, 2 potatoes etc. Food mantra
2. Heat 2 teas sunflower oil and pop
3. 2 teas cumin seeds and
4. 2 teas black mustard seeds
5. Toss in the veg with 1 teas salt, 2 teas turmeric, 1 ½ cups water.
brahmârpanam brahma havir
6. Simmer, covered 15 mins. brahmâgnau brahmanâ hutam
7. Add ½ cup yogurt 1 teas coriander powder (frozen peas now if using) and
simmer uncovered 15 mins. brahmaiva tena gantavyam
brahma-karma-samâdhinâ
Semolina pudding
1. Heat 1 ½ tables ghee and fry 6 chopped almonds, 6 chopped cashews and
1 tables sultanas. Drain over a pot and leave nut mix in a bowl.
2. Add 15 grams butter to the ghee in the pot and fry 100 grams semolina for
7minutes.
3. Add 2 ½ tables sugar and continue to roast 4 minutes
4. Pour in 100mls cold milk and beat and cook 7 minutes.
5. Add more milk if needed.
6. Stir in pinch of ground cardamom, ¼ teas vanilla, ½ teas rose water, pinch
saffron and cook a minute more.
7. Taste for sweetness and flavours.
8. Put into serving bowl and sprinkle with the nut mix.
9. Good warm, at room temp or cold
Lisa Naccarella
lnaccare@bigpond.net.au
03 95371613
0407001374 !
5. rasam
Ingredients
2 Tbs toor dhal, dry roasted
4 curry leaves
1⁄4 tsp turmeric
1 tsp black mustard seeds
3 cups boiling water
2 tsps tamarind
1⁄2 tsp each of whole black peppercorns,
cumin seeds and black mustard seeds
1 tsp coriander seeds, dry roasted and ground
2 sprigs of coriander seeds
Method
Add toor dhal, curry leaves and black mustard seeds to 3
cups of boiling water.
Dilute 2 tsp tamarind in 1/8 cup of the liquid, and return to
the pot.
Add 1⁄4 tsp turmeric.
Dry roast and grind, coriander seeds, black peppercorns,
cumin seeds and black mustard seeds. Add 1 tsp of this
mix to the pot.
Simmer 5 minutes. Add 2 sprigs of coriander. Cover and
steep off the heat for 3 minutes.
Strain and serve warm.
1
6. vegetable soup
Ingredients
1 tsp sunflower oil
1/2 tsp cumin seeds
1 pinch of asafoetida
1 1/2 tsp coriander seeds
2 Tbs urad dhal
2 cloves of garlic, crushed
1 tsp ginger, grated
1 carrot, diced
1 zucchini, diced
1 tsp sea salt
1 cup of vegetables of your choice e.g. asparagus, pumpkin,
beans.
Water
Method
Sauté in sunflower oil, cumin seeds, asafoetida and corian-
der seeds a few minutes.
Add urad dhal, garlic, ginger, and stir for 2 minutes.
Add carrot, zucchini and other vegetables.
Stir to coat, add 4 cups water and 1 tsp sea salt.
Simmer for at least 30 minutes.
2
7. Saffron
Sage
Sassafras
Spearmint
Heavy
Acidic
Cream
Cow’s milk
Dairy products
Ice cream
Rosehips
DRINKS
Apricot
rice pulau
Strawberry Sour cream Alcohol
Yarrow VEGETABLES Yoghurt Almond milk Ingredients
Yerbamate Beets Banana shake 1 Tbs ghee or unsalted butter
Bean sprouts NUTS, SEEDS Carbonated drinks
DRINKS Capsicum All other nuts Caffeinated drinks 1 stick chopped celery
Aloe vera juice Eggplant Cherry juice 1 cup basmati or brown rice
Apple cider Mushrooms HERBS, SPICES Chocolate drinks
Berry juice Olives Caraway Coconut milk 1/2 tsp crushed basil
Carob Parsnips Chilly Cold drinks 1 Tbs chopped parsley
Carrot juice Potatoes Mango powder Grape juice
Cherry juice Rutabaga Poppy seeds Grapefruit juice 1/2 tsp salt
Grain coffee Squash Sesame seeds Lemon juice 1/2 tsp pepper
Mixed vegetable Tomatoes Lemonade
juices Turnips OILS Miso broth 3 whole cloves
Pomegranate juice Water chestnuts Almond Milk 2 cups water
Soya milk (boiled) Apricot Orange juice
Papaya FRUITS Avocado Pineapple juice 1 cup steamed peas
Avocado Butter Peach juice
CONDIMENTS Coconut Coconut Pear juice
Carob Prunes Corn Prune juice Method
Chocolate (bitter) Raisins Ghee Rice milk Melt the ghee in a saucepan and sauté the celery.
Chutney (spicy) Raspberries Margarine Tomato juice
Coriander leaves Rhubarb Olive Salted drinks Stir in the rice for a minute until it is transparent.
Horseradish Soursop Primrose Sour drinks
Mustard Safflower Soy milk, cold
Add the basil, parsley, salt, cloves and pepper.
Peppers GRAINS Soy Then stir in the water and bring to a boil.
Pickles Bread, yeasted Walnut CONDIMENTS
Gherkins Oats (cooked) Almond extract Reduce the heat, cover and simmer for about for 20 minutes
Vanilla Pancakes SWEETENERS Chocolate (sweet) or until the water is absorbed.
Pasta Barley malt Chutney (sweet)
Wheat Bown sugar, unre- Coconut milk Fold in the pre cooked peas.
fined Cow’s milk -full cream
BEANS Fructose Chilli
Kidney beans Honey, cooked Gomasio
Pea nuts Maple syrup Miso
Soy beans Molasses Olives
Split peas Rice syrup Salt
Tempeh Turbinado Tamari
Tofu –other forms Sugar substitute Vinegar
26 3
Urad dal White sugar Yoghurt
Most other beans
TEAS
DAIRY Comfrey
Butter Marshmellow
Cheese Red zinger
8. dhal Light
Recovery diet
Cherries
Cranberries
Figs, fresh
Grapefruit
Navy beans
Peas
Pinto beans
Split peas
Salt –Celtic
Spices -mild
Tarragon
Thyme
VEGETABLES Grapes Tofu -silken Turmeric
Ingredients Artichoke Kiwi fruit Toor dal
2 cups whole or split mung Asparagus Lemon OILS
Avocado Lime DAIRY Canola
1 Tbs ghee Beet greens Oranges Buttermilk Sesame
1⁄2 tsp mustard seeds Bitter melon Mango Goat’s milk Sunflower
Broccoli Papaya
1⁄2 tsp turmeric Brussel sprouts Peaches NUTS, SEEDS SWEETENERS
A pinch of asafoetida Cabbage Pears (ripe) In moderation Honey
Carrot Pears, unripe Pumpkin seeds
1 3/4 L water Cauliflower Persimmons Sunflower seeds TEAS
1 tsp sea salt Celery, raw Pineapple Ajwan
Celery leaves Plums HERBS, SPICES Alfalfa
11/2 tsp palm sugar Corn Pomegranate Allspice Bancha
11/2 tsps lemon juice Cucumber Strawberries Ajwan Barley
Daikon Tamarind Anise Basil
1 tsp coriander powder Garlic Watermelon Asafoetida Blackberry
1/2 tsp cinnamon Green beans Basil Borage
Green chillies GRAINS Bay leaf Burdock
Horseradish Amaranth Black pepper Catnip
Method Leafy greens Barley Cardamom Chamomile
Leeks Basmati Cayenne Chicory
Soak 2 cups whole or split mung dhal for 2 hours. Lettuce Buckwheat Cinnamon Cinnamon
Okra Cereal, puffed Cloves Clove
In a pot, put ghee and pop mustard seeds. Onions Corn Coriander Corn silk
Add turmeric, asafoetida, drained mung, water, sea salt, Parsley Cous cous Cumin Dandelion
Peas Millet Fennel Decaf coffee
palm sugar, lemon juice, coriander powder and cinna- Popcorn Oat bran Fenugreek Elder flower
mon. Pumpkin Oats, dry Garlic, cooked Fennel
Radish Polenta Ginger Fenugreek
Simmer for 30 minutes (if split mung bean) to an hour Seaweed Quinoa Herbs -fresh Ginger
(whole mung bean) or until all is soft. Spinach Rice -basmati Horseradish Hops
Squash Rye Lemon thyme Hyssop
Sweet potatoes Sago Liquorice root Jasmine
Taro root Mace Juniper berry
Watercress BEANS Marjoram Lemon grass
Wheat grass Adzuki beans Mustard seeds Liquorice
Zucchini Black beans Nutmeg Nettle
Black eyed beans Paprika Oat straw
4 25
FRUITS Broad beans Parsley Orange peel
Astringent fruits, Chick peas Pepper Passion flower
Apples, green Lentils Rosemary Penny royal
Apricot Lima beans Sea salt Peppermint
Banana Miso Salt –sea Raspberry
Berries Mung beans/ dal Salt –rock Red clover
9. Chilli
Chocolate (bitter)
Chutney (spicy)
Coriander leaves
FRUITS
Apricot
Avocado
Yoghurt
NUTS & SEEDS
All other nuts
Alcohol
Almond milk
Banana shake
Carbonated drinks
green beans
Horseradish Banana Caffeinated drinks
Mustard Cherries HERBS-SPICES Cherry juice Ingredients
Peppers Coconut Caraway Chocolate drinks 1 Tbs ghee
Pickles Figs, fresh Mango powder Coconut milk
Gherkin Grapes Poppy seeds Cold drinks 1/2 tsp mustard seeds
Vanilla Kiwi fruit Salt Grape juice 1 tsp turmeric
Lemon Sesame seeds Grapefruit juice
A pinch of asafoetida
Kapha
Increasing
Lime
Mango
Oranges
OILS
Almond
Lemon juice
Lemonade
Miso broth
4 cups chopped green beans
Peaches Apricot Milk 2 Tbs water, and cover until cooked
Cold, Heavy, Oily, Fro- Pears (ripe) Avocado Orange juice 2 Tbs water
zen, Slow releasing Pineapple Butter Pineapple juice
Prunes Coconut Peach juice 2 1/2 cms of ginger
VEGETABLES Raisins Corn Pear juice 1 small green chilli (optional)
Avocado Raspberries Ghee Prune juice
Beets Rhubarb Margarine Rice milk 1⁄2 cup fresh coriander
Bean sprouts Soursop Olive Tomato juice 1/3 cup coconut, grated or desiccated
Capsicum Tamarind Primrose Salted & sour drinks
Cucumber Watermelon Safflower Soy milk, cold Sea salt
Eggplant Soy
Mushrooms GRAINS Walnut CONDIMENTS
Olives Bread, yeasted Almond extract Method
Okra Oats (cooked) SWEETENERS Chocolate
Parsnips Pancakes Barley malt Chutney -sweet
In 1 Tbs ghee, pop 1/2 tsp mustard seeds.
Potatoes Pasta Brown sugar, unre- Coconut milk Then add 1 tsp turmeric, pinch asafoetida.
Pumpkin Rice fined Cow’s milk
Rutabaga Wheat Fructose Gomasio Stir in 4 cups chopped green beans, 2 Tbs water, and cover
Squash Honey, cooked Miso until cooked.
Sweet potatoes BEANS Maple syrup Olives
Taro root Kidney beans Molasses Salt Blend 2 Tbs water, 2 1/2 cms of ginger, 1 small green chilli
Tomatoes Soy beans Rice syrup Tamari 1⁄2 cup fresh coriander, 1/3 cup coconut. Pour over
Turnips Split peas Turbinado Vinegar
Water chestnuts Tempeh Sugar substitute Yoghurt beans. Add a good pinch of sea salt and cook 2-3 minutes
Squash Tofu White sugar to blend flavours.
Zucchini Urad dal
TEAS
DAIRY Comfrey
Butter Liquorice
24 5
Cheese Marshmellow
Cream Red zinger
Cow’s milk Rosehips
Dairy products
Ice cream DRINKS
Sour cream Apricot
10. upperi Kapha
Reducing
Papaya
Pears, unripe
Persimons
Plums
Anise
Asafoetida
Basil
Bay leaf
Chicory
Chrysanthemum
Cinnamon
Clove
Pomegranate Black pepper Corn silk
Ingredients Warm/hot
Strawberries Cardamom Dandelion
Fat-free / Light
1 cauliflower, chopped nicely GRAINS Cayenne Decaf coffee
Amaranth Cinnamon Elder flower
6 grated carrots VEGETABLES
Barley Cloves Fennel
In general bitter and
1 Tbs ghee pungent vegetables
Basmati Coriander Fenugreek
Buckwheat Cumin Ginger
1 clove of garlic Artichoke
Cereal, puffed Fennel Hibiscus
Asparagus
1 tsp fenugreek seeds Beet greens
Corn Fenugreek Hops
Cous cous Garlic, cooked Hyssop
Sea salt Bitter melon
Millet Ginger Jasmine
Broccoli
5 bay leaves Brussel sprouts
Oat bran Horseradish Juniper berry
Oats, dry Lemon thyme Lemon grass
1 inch cinnamon stick, crushed Cabbage
Polenta Liquorice root Nettle
Carrot
8 pepper corns Quinoa Mace Oat straw
Cauliflower
Rye Marjoram Orange peel
4 cloves Celery, raw
Sago Mustard seeds Passion flower
Celery leaves
1 black cardamom Nutmeg Penny royal
Corn
BEANS Paprika Peppermint
1 whole dried red chilli (optional) Daikon
Adzuki beans Parsley Raspberry
Garlic
Black beans Pepper Red clover
Green beans
Black eyed beans Rosemary Saffron
Green chillies
Method Horseradish
Broad beans Sage Sage
Chick peas Tarragon Sassafras
Sauté until light brown, cauliflower, carrots in ghee. Leafy greens
Lentils Thyme Spearmint
Leeks
In a wok, with ghee, sauté garlic, fenugreek seeds, chilli, for Lettuce
Lima beans Turmeric Strawberry
Miso OILS Yarrow
a couple of minutes. Onions
Mung beans/ dal Canola Yerbamate
Parsley
Add the cauliflower and carrot and stir. Peas
Navy beans Sesame
Peas Sunflower DRINKS
Add 1 tsp sea salt, bay leaves, cinnamon stick, peppercorns, Popcorn
Pinto beans Aloe vera juice
Radish
cloves, and seeds of cardamom. Seaweed
Split peas SWEETENERS Apple cider
Toor dal Honey (raw) Berry juice
Cover and cook for 10 minutes. Stir every now and then. Spinach
Carob
Watercress
Add 1 cup of peas. Cook 10 minutes. Wheat grass
DAIRY TEAS Carrot juice
Buttermilk Ajwan Cherry juice
Add 1 Tbs grated ginger and turn off the heat. Alfalfa Grain coffee
FRUITS
NUTS & SEEDS Bancha Mixed vegetable
Generally astringent
In moderation Barley juices
6 23
fruits, avoid sweet
Pumpkin seeds Basil Pomegranate juice
fruits.
Sunflower seeds Blackberry Soya milk (boiled)
Apples, green
Borage Papaya
Berries
HERBS & SPICES Burdock
Cranberries
Allspice Catnip CONDIMENTS
Grapefruit
Ajwan Camomile Carob
12. kheer Pitta
Reducing
Banana
Berries (sweet)
Cherries (sweet)
Coconut
Split peas
Tofu
DAIRY
Turbinado
TEAS
Alfalfa
Cranberries Butter Bancha
Ingredients Moist, Mild ,
Currant (sweet) Buttermilk (sweet) Barley
Heavy, Cooling
6 carrots grated and steamed Cranberry Cheese (unsalted) Blackberry
Dates, fresh / soaked Cream Borage
1 Tbs ghee for 5 minutes VEGETABLES
Figs, fresh / soaked Ghee Burdock
Artichoke
1⁄2 L milk Asparagus
Grapes (sweet) Ice cream Catnip
Kiwi Milk Camomile
1 cup sultanas Avocado
Lime Sour cream Chicory
Beans
1/2 cup jaggery Bean sprouts
Mango Cinnamon
Melons NUTS & SEEDS Clove
seeds of 5 black cardamoms Broccoli
Oranges (sweet) Almonds, blanched Comfrey
Brussel sprouts
2 cups mixed almonds, pistachio cashews, chopped (soak Cabbage
Peaches Cashews Corn silk
Pears, ripe Coconuts Dandelion
almonds overnight). Capsicum
Persimon Lotus seeds Elder flower
Cauliflower
Pineapple (sweet) Pumpkin seeds Fennel
Celery
Plums (sweet) Sunflower seeds Jasmine
Method Cilantro
Pomegranate Liquorice
Cucumber
6 carrots grated and steamed. Prunes HERBS & SPICES Marshmellow
Dandelion greens
Raisins Anise Nettle
Sauté carrots in 1Tb ghee for 5 minutes. Add 1⁄2 L milk. Eggplant
Watermelon Cardamom Passion flower
Fennel
Simmer 5 minutes. Add 2 cups mixed almonds, pistachio Cinnamon Peppermint
Green beans
GRAINS Cloves Raspberry
Kelp
cashews, chopped (soak almonds overnight). Leafy greens
Well cooked Coriander Red clover
Barley Dill Saffron
1 cup sultanas, 1/2 cup jaggery, seeds of 5 black cardamoms. Leeks (cooked)
Cous cous Liquorice root Sarasparilla
Lettuce
Simmer 5 minutes. Okra
Oatbran Mint Spearmint
Oats, cooked Nutmeg Yarrow
Serve warm. Parsley
Pasta, rice Turmeric
Parsnips
Rice Vanilla DRINKS
Peas
Sago Apple
Potatoes
Seitan OILS Almond drink
Pumpkin
Tapioca Canola Aloe vera juice
Radishes (cooked)
Wheat Coconut Apricot juice
Seaweed
Ghee Berry juice, sweet
Spinach
BEANS Olive Caro
Squash
Adzuki beans Primrose Cherry juice
Sweet potatoes
Black beans Soy Grain coffee
Taro root
Black eyed beans Sunflower Mango juice
Turnips
Chick peas Mixed vege juice
8 21
Water chestnuts
Kidney beans SWEETENERS Pineapple juice
Watercress
Lima beans Barley malt Pomegranate juice
Zucchini
Mung beans/dal Fructose Prune juice
FRUITS
Peas Fruit juice concentrate Rice milk (boiled)
Apple
Pinto beans Maple syrup
Apricots (sweet)
Soy beans Rice syrup CONDIMENTS
13. Aloe vera juice
Apricot juice
Berry juice, sweet
Vata
Increasing
Persimmon
Raisins (dry)
Watermelon
Sage
Thyme
Turmeric
spiced pears
Carrot juice
Cherry juice Cold, Dry OILS Ingredients
Grain coffee Light, Dehydrated GRAINS Canola
Grapefruit juice Amaranth Mixed vege oil 1 small lemon, chopped and de-seed
Lemon VEGETABLES Barley (yeasted) Peanut oil 1 cup apple juice
Lime Raw, undercooked or Buckwheat Soy bean oil 1 tsp each ground cinnamon and cardamom
Mango juice leafy vegetables. Cereals (dried/ puffed)
Miso broth Corn SWEETENERS 6 pears, peeled, halved
Orange juice Artichoke Millet Honey almonds to garnish
Papaya juice Beet greens Oatbran Sugar substitute
Pineapple juice Bean sprouts Oats (dry) White sugar
Pomegranate juice Bell peppers Rye Method
Prune juice Bitter melon Triticale TEAS Chop and de-seed 1 small lemon.
Rice milk (boiled) Broccoli Alfalfa
Tomato juice Brussel sprouts BEANS Barley Blend with 1 cup apple juice, 1 tsp each ground cinnamon
Cabbage Adzuki beans Blackberries and cardamom.
CONDIMENTS Cauliflower Black beans Borage
Black olives Black eyed beans Burdock Heat in a wide pot. Peel 6 pears; halve, core and put face
Celery, raw
Carob Eggplant Broad beans Corn silk down in the pot.
Chutney Endive Chick peas Dandelion Cover and simmer 10 minutes. Transfer pears to a bowl and
Gomasio Leafy greens Kidney beans Hibiscus
Mayonnaise Lettuce Lentils Orange pekoe reduce the liquid to a syrup.
Mustard Mushrooms Lima beans Yarrow Pour over the pears.
Pickles Okra Navy beans
Tamari Peas DRINKS Garnish with almonds
Olives
Vanilla Parsnip Pinto beans Alcohol
Vinegar Peas Soy beans Apple juice
Popcorn Split peas Berry juice (sour)
Potato Tempeh Caffeinated
Radish Tofu Carbonated
Seaweed Chocolate
Spinach HERBS & SPICES Cold drinks
Swiss chard Allspice Cranberry juice
Tomatoes Celery seeds Coffee -decaffeinated
Zucchini Horseradish Mixed vegetable juice
Mace Pear juice
20 9
FRUITS Marjoram Soy milk
Generally dried fruits Nutmeg
Apples, red Oregano
Cranberry Paprika
Pears (unripe) Rosemary
Raw garlic
14. chai Vata
Reducing
Lemon
Lime
Mango
Brazil nuts
Cashews
Coconuts
OILS
Almond
Avocado
Melons Hazelnuts Castor
Ingredients Warm, Heavy Oranges Macadamia nuts Coconut
Moist, Gentle Papaya Pecans Corn
2 Tbs dried mint 1 cinnamon stick Peaches Peanuts Ghee
1 clove 1 tsp dried ginger VEGETABLES Pears, ripe Pine nuts Linseed
3/4 tsp cardamom 1 tsp peppercorns Boiled, steamed or Plums Pistachio Margarine
stir fried Pineapple Pumpkin seeds Mustard
2 cups milk (cow or soy) Raspberries Sesame seeds Olive
Asparagus Rhubarb Sunflower seeds Sesame
Avocado Strawberries Walnuts Sunflower
Method Tamarind
Beets
Steep dried mint in 2 cups of just boiled water 20 minutes. Carrots HERBS -SPICES SWEETENERS
Strain. Celery, cooked GRAINS Ajwan Barley malt
Daikon Well cooked Anise Fructose
Add cinnamon stick, clove, ginger, cardamom, peppercorns, Garlic Oats, cooked Asefoetida Fruit juice concentrate
milk (cow or soy). Green beans Quinoa Basil Jaggery
Green chillies Rice Bay leaf Maple Syrup
Simmer low 30 minutes. Add maple syrup to taste. Seitan Black pepper Rice syrup
Leeks
Onions, cooked Wheat Cardamom Turbinado
Pumpkin Caraway
digestive tea Squash BEANS Cayenne TEAS
Sweet potato Well cooked, with Cinnamon Ajwan
Taro root hing and ghee. Cloves Bancha
Tomatoes Coriander Camomile
Ingredients Turnip Mung beans/ dal Cumin Cinnamon
Water chestnuts Toor dal Dill Clove
1 tsp each coriander seeds 1 tsp fennel seeds Watercress Urad dal Fennel Comfrey
1 tsp cumin seeds. Fenugreek Elder flower
FRUITS DAIRY Garlic, cooked Fennel
Apricots Butter Ginger Fenugreek
Method Avocado Buttermilk Liquorice root Ginger
Bring to boil, 2 cups water, 1 tsp each coriander seeds, fen- Banana Cheese Mint Hawthorn
Berries (sweet) Cream Mustard seeds Juniper berry
nel seeds and cumin seeds. Remove and grind seeds. Add Cherries (sweet) Ghee Parsley Lemon grass
water back. Grind. Strain. Drink after any meal. Coconut Milk Pepper Rose hips
Currant Skim milk Peppermint Liquorice
10 19
Dates, fresh / soaked Sour cream Poppy seeds Lemon
Figs, fresh/soaked Yoghurt Saffron Lime
Grapes Salt Marshmellow
Grapefruit NUTS-SEEDS Sesame seeds
Kiwifruit In moderation Star anise DRINKS
Almonds Tarragon Almond drink
15. RULES
marmalade
Drink your solids
Eat your liquids
Ingredients
1 cup grated ginger
FAVOUR 1⁄2 cup water
Light, warm, Fresh, 1 cup apple juice
Gentle, moist, soft.
rind of 1 lemon, grated
Reduce 1/2 tsp ginger powder
Too cold / hot.
Oils & fats. Method
Fried, dried foods.
Too many proteins Cook over low heat for 10 minutes the above items.
diet for
together.
Anything directly For coughs and colds, to improve immunity, add a pinch saf-
from the fridge.
Late / heavy dinner. fron, 1/4 tsp each of ground cloves, cardamom and nut-
Colouring, additives, meg after cooking.
flavourings.
dosha & Concentrated food
(eg.. pizza, pasta)
Overeating.
Yeast, meat, eggs, cof-
fee, tea, alcohol.
Sugars, white flour,
agni carbonated drinks,
dairy products.
Key
✓ Favourable. Use
regularly.
m Moderately;
every 3rd or
4th day.
r Minimise or once
a month
18 x Avoid
11
16. Tips to enjoy cooking
• Plan your meals and shop in time.
• Stock kitchen with good quality utensils.
• Brighten environment with fresh flowers & uplifting music.
• Keep the kitchen orderly, with good ventilation.
• Keep it free of distractions e.g. unhelpful people & phones.
• Enlist help with tasks like chopping and stirring.
home work • Add some love and devotion to your dishes by focussing on
those who will appreciate it.
home work Tips to enjoy eating
• Have all six tastes.
• Chew at least ten times to savour the taste.
home work • Incorporate different textures in meal
• Don’t talk too much,
especially about emotive or negative issues.
• Sip warm liquids in small quantities.
home work • Sit and focus on eating.
• Thank the divine and all those involved
in bringing the food to your lips.
home work
12 17
17. herbed tofu MAIN MEALS
1 Tbs coconut oil 1 cup hard tofu sweet curry & rice
1/2 tsp herbamere salt 1/4 tsp pepper
1 Tbs freshly minced parsley, basil and oregano 1 tsp ghee 3/4 cup toasted coconut
1/4 tsp hing 1/2 tsp brown mustard seeds 1 cup coconut milk
3 carrots, diced 3/4 tsp salt
Warm the coconut oil in a frypan. Add the crumbled tofu. Allow to crisp add the 1/2 cup raisins 1/2 cup diced pine apple
spices and herbs. Stir and serve. 1/2 cup diced pumpkin 3/4 cup of water
1 tsp each of licorice root powder, cardamom, fennel seeds and coriander
salsa seeds
Lightly fry the coconut and spices. Add all the other ingredients. Cover and sim-
Ingredients mer until well cooked.
4 Roma tomatoes 2 garlic
juice of 2 limes
3 Tbs fresh coriander
juice 1 lemon
1 tsp olive oil khitchri
2 jalapeno chilli (optional) pinch sea salt
2 3/4 cups of water 1/4 cup split mung dal
Method 1 tsp salt A pinch of asafoetida
4 Roma tomatoes, 2 garlic, juice of 2 limes, juice 1 lemon, 3 1/4 cup basmati rice 3 Tbs ghee
Tbs fresh coriander, 1 tsp olive oil, 2 jalapeno chilli, pinch 1 tsp grated ginger 1 tsp mustard seeds
sea salt . 1/2 tsp crushed saffron threads 4 curry leaves
Chop, mix. Add ground black pepper, if the weather is cold 1 tsp each ground coriander, cumin, fennel & licorice root
and damp. It strengthens the nervous system and gives 1/2 cup diced pumpkin or sweet potato
energy.
Boil the water in a saucepan, add the mung dal, vegetable and salt.
Stir well, cover and reduce heat to simmer. In a separate saucepan heat the ghee
16 and add the mustard seeds, covering them until they have stopped
popping. Add the powdered spices and the ginger stirring well.
Pour this mix into the saucepan with the dal.
Mix in the rice and cover, occasionally stirring until it makes a creamy sauce.
18. vegetable upma BREAKFAST IDEAS
1 cup short grain brown rice 1 tsp sesame oil creamy quinoa
1/2 tsp black mustard seeds 1/4 cup diced carrots
2 tsp split urid dal without skin 1/2 tsp sea salt 1 cup quinoa flakes
1 tsp yellow split mung dal 2 Tbs minced parsley 2 cups pure water
1 tsp minced ginger 1 1/2 cup boiling water 1 Tbs dried apricots or peaches, unsulphured and diced
A pinch of asafoetida
Boil all the ingredients in a saucepan. Stirring well cover and cook over a low
Dry roast rice. heat until all the water is absorbed. It should take about 1 minute.
Then blend into four pieces. Add maple syrup to taste.
Heat the oil, pop the mustard seeds, add the dals, ginger, asafoetida, salt and
carrots. YUMMY SNACKS / LIGHT MEALS
sago payasam
Cover and saute for few minutes.
Add the boiling water and roasted cracked rice.
Cover and simmer over low heat for 40 minutes.
quina pilaf
2 1/2 cups organic apple juice 1 tsp cinnamon
1/2 cup dried organic apricots 1/8 tsp salt
1/3 cup small pearl sago (tapioca)
1 cup dry quinoa 2 cups water
1/2 tsp salt 1/2 cup diced beans Combine ingredients in a sauce pan and let sit for 2 hours or more (or leave in
1 tsp cumin seeds 2 Tbs finely chopped leeks the fridge overnight). Bring to a boil. Reduce heat and simmer for 5 minutes,
1 minced garlic clove 1 Tbs cold pressed olive oil stirring constantly. May add maple syrup for taste.
1 Tbs fresh rosemary leaves 1/2 cup asparagus in 1 inch pieces
Wash and strain the quinoa and with the water and salt bring to a
boil, reduce heat, cover and cook for 15 minutes.
In a separate fry pan, warm the olive oil, fry the cumin seeds and
lightly saute all the remaining ingredients for five minutes.
Mix the quinoa and asparagus together and serve.
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