1. Conscious Cooking
With
Jahnavi Vinden-Clark
Jahnavi
0421 281 690
Ayurveda Elements
17 Orchard Road Chatswood
Sydney 2067
02 9904 7754
info@ayurvedaelements.com
www.ayurvedaelements.com
presented by
www.ayurvedaelements.com
phone / fax 02 9904 7754

2. Takes: 10-15 min
Makes: 5-6 cups
3 C water
3 C milk
2 - 3 Tbs roibos, black tea or
dandelion tea
2 – 3 Tbs fresh ginger, grated
2 sticks cinnamon
2 Tbs cardamom pods
2 tsp black peppercorns – optional
½ tsp nutmeg
1 – 2 Tbs jaggery, palm sugar or
brown sugar
Combine all the spices in a
saucepan with the water and bring
to a boil. Cover, lower the heat and
allow to simmer up to 5 minutes.
Add sweetener and allow to steep,
covered, minimum another 5
minutes. Heat milk in a separate
pan, add to tea and serve hot or
chilled.
15

3. 9 medium carrots
1 C cream
2 ½ C milk
8 whole black peppercorns
1 C light brown sugar, lightly
packed
1 tsp cardamom, coarsely ground
1 Tbs C ghee or unsalted butter
¼ C sliced or slivered almonds
¼ C chopped cashews - optional
¼ C raisins, sultanas or currants
¼ tsp cloves ground
¼ tsp nutmeg
Recipes
garnish with silver or chopped
blanched pistachios
Vegetable Pakoras 04
1. In a heavy-bottomed pan,
Perfect Rice 06
place the carrots, milk, cream Golden Mug Dal 07
and peppercorns, and stirring
constantly, bring to a boil over Subji 08
high heat. Reduce to med-high
and stir for 25-35 minutes, Creamy Spinach 09
lowering the heat towards end of
cooking when it is nearly dry.
Puris 10
2. Add sugar and cardamom, and
Coconut chutney 11
stir till nearly dry again. Set aside. Coriander chutney 12
3. Heat ghee on med-high Angel hair curstard 13
flame. Fry nuts and dried fruit till
almonds are slightly golden and Carrot halva 14
fruit puffs. Remove and add to
carrot mix with the ground spice.
Chai Tea 15
4. Over moderate heat, cook all
together till the halva begins
to pull away from the sides of
pan. Remove the peppercorns
or leave them in, as desired.
Garnish with silver foil (varak) or
14 3
pistachios.

4. 3 Tbs ghee
1 C seviya, broken to 1 ½
inch pieces
5 Cmilk 3. Add rose water after
½ C sugar removing from the heat
1/3 C sliced almonds (or and serve hot or chilled,
nuts of choice) garnished with unsalted
½ Tbs rose water blanched pistachios,
silver, pistachios or rose silver or rose petals.
petals
Kapha-friendly
1. Melt ghee in a heavy alternative: Once the nuts
pan over medium heat. and seviya have been
Add nuts, brown lightly toasted, instead of milk,
and set aside. Add seviya, add small amounts of
turning it over vigorously water at a time (along
with a spoon to turn it an with sugar), stirring
even golden brown. constantly till all the
noodles have swelled to
2. Pour in milk and sugar fully-cooked. This lightens
and cook 20 minutes till the dish considerably,
it slightly thickens and making it quite a suitable
becomes creamy. sweet for the kapha-type.
Preparation time: 10 min
Ingredients Resting time: 10 – 30 min
2 C chopped vegetables, for root vegies Cooking time: 10 min
- about 7 mm thick, cauliflower/capsicum-1 ½
x 2 inches, eggplant - 1 cm
1 C sifted chickpea flour
2 tsp olive oil Suggested seasoning
Takes: ½ hour
1 tsp salt 1-2 fresh green chillies, finely chopped
Serves: 6-8
¼ - 1/3 C cold water, or as needed ½ tsp turmeric
ghee for deep frying – enough to fill a wok/ka- ¾ tsp garam masala
rai 2-3 inches deep 1 ½ tsp coriander, ground
4 13

5. Takes: 10 minutes Steaming hot seasonal 1. Place all the dry ingredients (flour, salt
Makes: 1 cup and seasoning) into a mixing bowl and
vegetables encased combine. Making a well in the centre,
For committed lovers of 1 tsp cumin seeds in a coating of spicy, pour in the olive oil and half the water.
coriander. The essentially 3 Tbs sesame seeds tasty, crisp, pakoras Whisk together, adding small amounts
of water as needed to make a smooth
vata-increasing quality or ¼ C shredded coconut or
¼ C almonds, chopped
are always the first
pancake-like batter. A wooden spoon
coriander is here offset by the dish to disappear coated in batter should allow it to fall off
1 C fresh coriander,
from the entertaining in clumps, rather than run off like soup.
vata-calming ingredients of slightly packed
Leave the batter to rest between 10 and
1-2 green chillies table. The deep-
sesame, coconut/almonds and ½ inch piece fresh ginger frying is offset by the
30 minutes.
yoghurt. 2 Tbs water
digestive spices in 2. Heat ghee to medium hot and prepare
¼ C yoghurt – optional
1 Tbs jaggery/raw sugar the batter as well as a paper towel or tea towel-lined colander
for the cooked pakoras. You may like to
1 tsp salt in the accompanying pre-heat the oven to about 150°C for
chutney. Cauliflower keeping the pakoras hot and crisp before
1. Combine cumin,
and potato are perhaps serving.
coconut or almonds and
sesame and dry-roast in a the most classic choice, 3. Coat the chopped vegetables in batter
heavy-bottomed pan. but pumpkin, red and carefully drop them into the ghee,
2. Bring together all capsicum, spinach, turning with tongs or a slotted spoon
ingredients and process, to allow even browning. They will take
eggplant all make
adding small amounts 3-4 minutes each to cook. This may be
of water as necessary, till delicious pakoras. In done in batches once the basic process is
you have the consistency this way, the selection mastered.
of runny apple sauce. The can be made dosha-
chutney will keep in the Serve with a sharp-tasting chutney
specific. – coriander, mint, tamarind or tomato.
fridge for two days.
12 5

6. 1 C basmati rice 1 tsp ghee or oil
1 ¾ - 2 C water 1 tsp lemon juice
Perfect Rice 1 tsp salt
1. Sort rice, discarding any foreign matter.
2. Rinse three times in cold water, or till
Takes: 5 minutes
Makes: about 1 ½ cups
1 C plain yoghurt
water runs clear. ½ - ¾ C coconut, grated,
Takes: 10-15 min shredded or desiccated
Serves: 3-5 3. In a saucepan with a tight-fitting lid, ½ tsp salt
bring all ingredients to a boil over high
heat. Once boiling-temperature has been Optional:
reached, reduce the heat to very low. 1 1/2 tsp black mustard
From this point, the rice will take about 10 seeds, dry-roasted
minutes to finish cooking. Don’t remove 1-2 fresh green chilies, finely
the lid or stir during this time. chopped
1 tsp icing or caster sugar
4. Remove the cooked rice from the heat
and leave to rest 5 minutes, allowing rice Combine all ingredients and
grains to firm up completely. serve chilled with just about
any savoury dish.
Fluff with a fork and serve within 20
minutes.
6 11

7. 2 C atta / stone-ground whole wheat flour
ghee to fill a wok / karai 2-3 inches deep +
and a rolling pin, roll each portion into
a neat round, 2-3mm thick. The less the
This is a classic dish, eaten
½ Tbs ghee for the puri dough dough is worked at this point, the better. most days by most Indians. A
1 tsp salt Make sure there is enough ghee on the wonderfully nutritious food, it is
¾ C warm water work surface and on the puris so that the also often used in convalescence.
1. Sift the flour and salt together and rub
rolled puris remain separate from one
another.
The base of split mung dal is tri-
the ghee through using your fingertips. doshic, so with careful selection of
Making a well in the centre, slowly add 4. Heat the ghee to moderately high, spices and vegetables, it can easily
the warm water. Knead this mixture till making sure the ghee doesn’t smoke be made dosha-specific.
you’ve formed a firm but pliable dough, and slide the first puri down the side of
about 8 minutes. Rub the surface of the the wok or karai into the ghee. It should 1 C split mung dal down. The dal can be tested by pressing
dough ball with a thin film of ghee or oil first sink to the bottom, then gathering 7 C water a grain against the back of the cooking
and allow to rest, covered with a bowl or in ‘sizzle’, rise to the surface of the ghee. 1 C mixed vegetables spoon with your fingertip or spoon.
damp tea towel for minimum ½ hour, up Using a slotted spoon, press lightly on the Seasoning
to 3 hours. puri to keep it just under the surface. Turn 1-2 Tbs ghee 3. Heat ghee in small pan and cook the
to cook both sides evenly (1-2 minutes 3 tsp fresh ginger, grated mustard seeds till they turn grey and
2. When you’re ready to complete the each side), and remove when thoroughly ¼ tsp black mustard seeds pop. Add ginger and cook till it becomes
puris, briefly kneed the dough to soften, golden. ¾ tsp cumin seeds, ground slightly transparent. Next, add ground
then divide into even portions, according 1 tsp coriander seeds, ground spices and cook till they turn 1-2 shades
the size of bread desired or the amount of 5. Rest the cooked puris on a tea towel ¼ tsp darker. Lastly, cook asafoetida for 1-2
guests you’re feeding. or paper towel-lined colander, while the 1 tsp salt seconds. If you’re using capsicum or
remaining ones are cooking. You may 2 tsp lemon juice tomato, add these now and caramelise
3. Using a greased, smooth working sur- like to keep them piping hot by placing 3 Tbs fresh coriander, finely chopped them with the spice mix.
face (marble or stainless steel are ideal), them in a 150°C oven, but ideally, serve
immediately. Serve with any savoury dish, 1. Rinse the dal well and bring to a boil 4. Combine this mixture with the dal, add
or even as a snack with some chutney or with the water on high. Reduce the salt, lemon juice and fresh coriander and
sauce. heat and simmer or ‘low-boil’ while the stir well. Leave the dal in the pot, covered
remaining ingredients are prepared. for 5 minutes or so, to allow the flavours
to mingle before serving. Serve over
2. Cut the vegetables to bite-size or rice with fresh yoghurt, chutney/pickle/
smaller, as desired, and add these to the papadum for a simple but very nutritious
dal once it begins to soften and break meal or as part of a more elaborate menu.
Makes: 8-10, depending on size
Kneading and resting time: 40 minutes
Golden Mung Dal Takes: approx 1 hour
Serves: 4-6
Cooking time: 15 minutes
10 7

8. 2-3 Tbs ghee coriander powders and cook till they
1 tsp fresh ginger, minced darken a couple of shades and become
½ tsp turmeric fragrant. Drop in the and seconds later,
½ tsp cumin seeds, ground the vegetables, stirring vigorously about
½ tsp coriander seeds, ground 5 minutes to coat all the vegies in the
½ tsp asafoetida ghee-spice mixture. Sprinkle with water
3 C fresh veges, eg , cut to approx 1 in3
up to 1/2 C water
as needed to prevent sticking.
Creamy Spinach
½ tsp salt
1 tsp lemon juice
If you’re using a combination of slow-
cooking and fast-cooking vegies, add with Paneer Cheese
2-3 Tbs fresh coriander (or herb of your
choice), finely chopped
them to the pot in order from slower- to
faster-cooking so that they’re all ‘done’
at the same time. Partially cover and stir
- Palak Paneer
optional ingredients occasionally to prevent sticking.
urad dal, 2 Tbs, toasted 1. Place the chillies, ginger and whey or
fresh green chilli, 1-2 2. When the subji has just about finished water in a container or food processor
fresh curry leaves, 8-10 cooking, add the salt, sprinkle with lemon and ‘whiz’ or process to a smooth puree.
an extra spice – ¼ tsp mustard, fenugreek, juice, most of the fresh herb and stir Add the coriander, turmeric, cumin and
fennel or ajwain seeds through. Serve garnished with remaining paprika and blend well.
sour cream, yoghurt or fresh cream, ½ C fresh herb.
1-2 hot green chillies, cut into pieces 2. Heat the ghee or oil in a saucepan and
1. Heat the ghee over moderate to high 3. If you’re adding sour cream or yoghurt ½ inch piece of fresh ginger root, sliced carefully add the wet spice masalam,
heat and cook the ginger till it becomes (for instance, to pacify vata), stir through 4 Tbs paneer whey or water then pack in the fresh spinach leaves.
slightly transparent. Add the cumin and after removing from the heat. ½ Tbs ground coriander Reduce the heat slightly, cover and cook
½ tsp turmeric for 8 minutes. Turn the spinach over after
As the name implies, this group of spices ½ tsp ground cumin 8 minutes, so that the leaves on the top
can be used with almost any selection ¼ tsp paprika change places with the leaves on the
of vegetables, and dosha-specific 2 Tbs ghee or oil bottom. Cover and cook for another 8
modifications can easily be made. 1 kg fresh spinach, washed, trimmed and minutes. (if you are using frozen, de-
finely chopped, or 1 – 1.2 kg frozen spin- frosted spinach, cook it for only a total of
ach, defrosted 8 minutes.)
Takes: about 20 minutes
fresh paneer made from 6 C (1.5 L) milk,
Serves: 3-4 cut into 1.5cm cubes, (about 170g) 3. Mix in garam masala, salt, paneer and
A Subji for all Seasons or ½ tsp garam masala
1 tsp salt
3 Tbs cream or sour cream
cream or sour cream. Cover and continue
to cook on low for about 5 minutes. Stir
well before serving.
A Seasoning for all Subjis One of the most popular dishes in North
India, this variation uses spinach, but any
green leafy vegetable may be used, even
broccoli. A moist, succulent dish, wonderful
on its own or with hot flat breads, or as
part of a more elaborate menu.
8 9

10. This perennial favourite could be 1. Heat 6 Tbs of the ghee on
the Indian equivalent of ratatouille. moderately high heat and fry
It has a similar well-rounded the eggplant, stirring till slightly
character, very tasty and hearty. Pair browned on all sides. Remove
it with fluffy rice, puris or other flat from the pan using a slotted
bread or even crunchy yeasted rolls spoon and set aside.
and you will enjoy a one-dish-feast.
2. In the same pan, heat the
8 Tbs ghee remaining 2 Tbs ghee till hot but
1 med eggplant (500-550g) not smoking and cook ginger, chili
1 ½ Tbs ginger, minced and cumin. Cook asafetida for a
2 green chilies moment before adding tomatoes.
½ Tbs cumin seed Stir and add coriander, paprika,
¼ Tbs asafetida cayenne, black pepper, turmeric
1 ½ C tomato, chopped and salt.
1 Tbs ground coriander
1 tsp paprika 3. Cook till the tomatoes reduce
1 tsp garam masala to a sauce that begins to separate,
1/8 tsp cayenne and black pepper about 10 minutes. Cover and
1 tsp turmeric simmer or bake at 160°C for 30
½ C water minutes.
2 C chickpeas, cooked
½ Tbs salt 4. Stir through the garam masala
450 g spinach, freshly chopped towards the end of cooking and
4 Tbs fresh corianderor parsely sprinkle with fresh herb to garnish.
Preparation and cooking time:
about 2 hours
Serves: 4-6