Lisa Naccarella Yummy Recipes


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Lisa Naccarella Yummy Recipes

  1. 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 02 9904 7754
  2. 2. Let’s develop friendliness (mudita) towards all kinds of foods. ~Veda Organized by Ayurveda Elements Academy Australia
  3. 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. 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 03 95371613 0407001374 !
  5. 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. 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. 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. 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. 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. 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
  11. 11. Chocolate Chutney (sweet) Coriander leaves Vanilla Plum (sour) Rhubarb Strawberries Soursop Lemon thyme Mace Mango powder Marjoram DRINKS Alcohol Apple cider chutney Sprouts Mustard seeds Banana shake GRAINS Onions Berry -sour Ingredients 1 bunch coriander, Pitta Increasing Bread (yeasted) Buckwheat Corn Oregano Paprika Poppy seeds Caffeine Carbonated drinks Carrot juice 1⁄2 lemon juice Millet Rosemary Chocolate drinks 3 Tbs water Intense, Hot, Light Oats (dry) Sage Coffee Polenta Salt Decaff 3 Tbs coconut VEGETABLES Quinoa Sesame seeds Grape fruit juice 2 Tbs grated ginger Beet greens Rye Thyme Lemonade Carrots Triticale Orange -sour 1 tsp sea salt pinch sugar Celery leaves OILS Miso broth A pinch of black pepper Chillies DAIRY Almond Papaya juice Corn Cheese (hard) Avocado Pineapple -sour Daikon Butter (salted) Animal fats Salted drinks Method Horseradish Buttermilk (sour) Apricot Tomato juice Hot chilli pepper Sour cream Castor Blend the ingredients. Leeks, raw Yoghurt Corn CONDIMENTS Serves as a side dish. Mushrooms Linseed Black olives Mustard greens NUTS & SEEDS Margarine Carob Olives Almonds, unblanched Mustard Chocolate Onions Brazil nuts Safflower Chutney (spicy) Peppers Hazelnuts Sesame Chilli peppers Popcorn Macadamias Vegetable oil Garlic Radish (uncooked) Peanuts Gherkin Swiss chard Pecans SWEETENERS Gomasio Tomatoes Pine nuts Honey Horseradish Pistachios Molasses Lemon FRUITS Sesame seeds Sucanat Lime pickle Generally sour fruits Walnuts Mango pickle Apricots (sour) TEAS Mayonnaise Cherries (sour) HERBS & SPICES Basil Miso Grapefruit Ajwan Cinnamon Mustard Grapes (sour) Allspice Fenugreek Olives Lemon Asafoetida Ginger Pickles Oranges (sour) Basil Ginseng Preservatives Papaya Bay leaf Hawthorn Salt Pineapple (sour) Caraway Hyssop Seaweeds Cayenne Juniper Tamari 22 Chilli powder Cloves Fenugreek Garlic Ginger Pennyroyal Red zinger Rosehip Sage Sassafras Tomato sauce Vinegar 7 Horseradish Yerbamate
  12. 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. 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. 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. 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. 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. 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. 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. 15