rajas
Rajas is the energy of manifestation. This passionate, creative drive makes stuff happen and brings a warrior spirit to any endeavor. Its excitable nature can have an all-or-nothing approach. What a rajasic minds needs is a little moderation. If you find yourself feeling overworked, irritated, or agitated, the foods in this section will help you relax, cool your jets, and restore a state of balance in which things still get done, but your mind is not overly active. These recipes are tasty without being overly spicy and offer satisfying replacements for go-to spicy, salty, and oily foods. Rejuvenate with fresh greens and juicy fruits; harmonize with mellow mint and almond; and spice it up with exotic, yet calming tastes like cardamom and coconut.
| Breakfast | |
| Meals |
Coconut-Lime Baked Sweet Potatoes Mixed Market Vegetables with Herbed Yogurt Sauce Maple Oven-Roasted Fennel with Cinnamon Farmers’ Market Rice Noodle Bowl |
| Condiments | |
| Treats | |
| Drinks |
calming rajas
Rajas feels like:
restless, overworked, overstimulated, irritable, anxious, inconsistent, too busy, trouble sleeping
Potential Signs and Symptoms of Imbalance
• Acid stomach
• Overheating
• Tension headaches
• Difficulty falling asleep or waking up in the wee hours
• Racing thoughts
• Irritability/reactivity
• Inability to sit still
• Attachment to work, media devices, Internet, and TV
• Tendency to be overly competitive or critical
Tastes to Enjoy
Sweet, bitter, astringent
Foods to Favor
Coconut (oil, water, milk, sugar, and meat)
Fresh, seasonal vegetables, especially cucumber, zucchini, fennel, and watercress
Small beans (lentils, mung, adzuki, black, and red)
Sweet, juicy seasonal fruits, especially grapes and melons
Fresh herbs, especially parsley and cilantro
Foods to Reduce
Ferments
Kombucha
Unripe or sour fruits
Sour cream
Stinky cheeses
Red meat
Eggs, especially the yolks
Onions
Garlic
Vinegar
Salty condiments Alcohol
Coffee and caffeine
Chocolate
Chili peppers
Restaurant food
Chips, crackers, and popcorn
Stimulants
Smoking
General Lifestyle Guidelines
Avoid overexercising.
Get enough sleep.
Get to bed by 10 P.M.
Nap occasionally if needed.
Eat regular, sit-down meals.
Eat snack foods and restaurant foods sparingly.
Take time to prepare and enjoy meals.
Schedule me-time.
Allow for quiet time and outdoor time.
baked buckwheat with cardamom and blueberries
SERVES 3–4
This hearty breakfast is a bit warming and best for cold weather and active mornings. The cleansing action of the blueberries and the cool taste of the cardamom and almond milk combine to make a grain-free, powerhouse morning meal that will keep you satisfied until lunch. The best part is that a warm square in a sealed container will go with you anywhere. You can also revisit the pan at day’s end for a simple dinner.
2 Tbsp coconut oil, melted, plus extra for greasing the pan
1½ cups buckwheat groats
1 tsp ground cardamom
1 tsp baking powder
¼ tsp salt
3 cups almond milk, plus extra for serving
1 tsp pure vanilla extract
¼ cup maple syrup
1½ cups blueberries
Preheat oven to 350 degrees. Prepare a 8-inch square glass baking dish by greasing with coconut oil.
Pulse the buckwheat groats in a food processor or high-speed blender until coarsely broken/chopped. The goal is not to make a flour, but rather to have a coarse buckwheat meal, with some groats split in half while others remain fully intact.
In a medium bowl, combine the chopped groats, cardamom, baking powder, and salt. Add the almond milk, vanilla, coconut oil, and maple syrup; stir to combine. Pour the mixture into the prepared baking dish, and top with the blueberries.
Bake, uncovered, for 45–50 minutes, until slightly browned. Remove from the oven, and allow to cool for 10 minutes before serving. Spoon into dishes, and drizzle with maple syrup and additional almond milk. Refrigerate up to 3 days in an airtight container.
coconut chia seed pudding
SERVES 2
Ayurveda is very specific about eating honey only when it is raw. When boiled, honey becomes a thick sludge the body can’t digest. Yet raw honey has a special “scraping” ability that can be used to detoxify the body. That’s my kind of sweetener! Therefore, I dream up recipes that can be sweetened with honey without heating it. Here’s one.
1½ cups coconut milk
⅓ cup chia seeds
1 Tbsp raw honey
1 tsp pure vanilla extract
¼ tsp ground ginger
In a small bowl, whisk together the coconut milk and chia seeds. Stir in the honey, vanilla, and ginger. Pour into two serving bowls or small jelly jars, and let sit for 30 minutes to 1 hour. If you’re making it the day before, keep it in the refrigerator, and set out on the counter for 1 hour before eating to allow the pudding to return to room temperature.
A Word on Patience
According to the Charaka Samhita, patience is the key to managing the mind. Culturally, the modern world is quite concerned with timeliness and productivity, both goals that—if not coupled with patience—lead to mental agitation. The morning is an ideal time to contemplate patience, as the whole day still lies ahead. The energy with which the day begins, be it contentment, restlessness, or lethargy, inevitably carries over into the day. Setting aside nonnegotiable time for morning rituals and breakfast will set the tone and encourage a life of balance. Check out chapter 5 for some morning practice ideas (see this page).
apple raisin breakfast kichari
SERVES 3–4
This kichari is a protein-rich oatmeal replacement. When the apples start coming by the bushel, I cook them right in with my staple food as a breakfast cereal. It doesn’t have to be morning to eat it if you are in the mood for a sweet, satisfying hot meal.
½ cup basmati rice
½ cup yellow split mung beans, soaked overnight or at least a few hours
4 cups water
2 tsp ground cinnamon or Sweet Spice Mix
¼ cup raisins
2 apples, cored and chopped into
½-inch cubes
1½ Tbsp maple syrup
1 Tbsp ghee
½ tsp salt
Rinse the rice and dal well. In a medium saucepan, bring the water to a boil on high heat. Add the rinsed rice and dal to the boiling water. Turn the heat down and simmer, uncovered, for 15–20 minutes.
Add the cinnamon, raisins, apples, and maple syrup. Cover and simmer 15–20 minutes more, adding more water if needed. Go for the consistency of thick oatmeal.
Turn off the heat and stir in the ghee and salt. Let stand for 5 minutes before eating (if you can).
Hot Meal
I remember in grammar school signing up for a “hot meal” at lunchtime. The natural intelligence of craving a hot meal is something to listen to. There are times when the day is moving too fast, and I know I need to have a sit-down, hot meal to get steady and sustain my mental energy for the day. I have learned, over time, that I will pay the price by week’s end if I compromise on the midday meal. Prepare a thermos if you are on the go, and prioritize the time you need to sit down for that hot meal.
sprouted greens soup
SERVES 2
The sprouted beans add a live protein, but you would never know they were in there when you are enjoying this creamy, sweet soup. You get full bang for your buck by sitting down to enjoy this nutritious dish, absolutely packed with bitter, sweet, and astringent vegetables. It’s a great antidote to overindulgence. If you don’t like the licorice taste of fennel, leave it out, double the parsley, and add a handful of Swiss chard or spinach.
2 cups vegetable broth
½ cup Sprouted Mung Beans
1 cup chopped green beans
½ fennel root, cored, ends trimmed, and sliced into ½-inch chunks
1 tsp Calming Spice Mix
½ cup parsley leaves
2 tsp coconut oil
In a medium saucepan, bring 1 cup of the broth to a boil on high heat. Add the mung beans, green beans, fennel, and spice mix. Lower the heat and simmer, covered, for 5–10 minutes. A longer simmer will yield a creamier soup.
Transfer the vegetables and broth to a blender, and add the parsley, oil, and the rest of the broth. Puree until smooth. (If using an immersion blender, add parsley, oil, and remaining broth to the saucepan and blend until smooth.)
Serve with a rice or buckwheat dosa.
Green Soup Cleansing Reaction
This soup is incredibly cleansing and can speed up your digestion. If your diet does not include a lot of greens and legumes generally, start with a small bowl as an accompaniment to other foods, like a grain dish or baked sweet potato, rather than a large bowl as an entree.
calming kichari
SERVES 4–6
This is a classic dish that grounds you, calms you, and sustains you all at the same time. I’ve added the healthy bitterness of greens to cooling herbs and spices to mellow the mental heat of a busy day. When you feel like your mind is orbiting a bunch of tasks or appointments, have a leisurely sit-down with a bowl of this, and I guarantee you will feel calmer.
6 cups water
1 cup basmati rice
½ cup yellow split mung beans, soaked overnight or at least a few hours
1 Tbsp Calming Spice Mix
2 cups kale, Swiss chard, or collards, coarsely chopped into strips
½–1 tsp salt
½ cup fresh cilantro leaves, for garnish
tempering
1–2 Tbsp ghee
½ tsp cumin seeds
½ tsp coriander seeds
½ tsp fennel seeds (optional)
In a large saucepan, boil 5 cups of the water on high heat. Set the other cup aside to add during cooking as needed.
Rinse the rice and dal twice or until water runs clear. Add them to the boiling water, along with the spice mix, and keep on high heat until the liquid boils again. Immediately turn the heat down and simmer, partially covered, for 20 minutes without stirring. Check after 20 minutes to see if the dal is submerged. If not, pour the additional cup of water on top but do not stir. Place the greens on top to steam. Simmer, partially covered, 10 minutes more.
To make the tempering, warm the ghee in a small skillet on medium heat. Add the cumin, coriander, and fennel seeds (if using), and cook until the seeds pop, about 2–3 minutes. Remove from the heat, and pour into the kichari. Add the salt, stir well, and let stand, covered, for a few minutes.
Kichari should have a soupy, soft consistency. Serve it in bowls, as you would a stew. Garnish with lots of fresh cilantro.
your daily dal
SERVES 2–3
This soup is an absolute protein staple. The colorful yet simple nature of such a meal, enjoyed quietly, is sure to please the senses, ground the body, and mellow agitation. The thing about rajas is how much the mind moves, and that mental exercise makes you hungry for stabilizing foods like protein. A traditional Ayurvedic thali meal will include this yellow dal seasoned with ghee-sauteed cumin seeds. I eat this often, usually adding a pile of steamed greens drizzled with an extra teaspoon of oil and a pickle or chutney, sometimes a dosa. It’s so good!
6 cups water
1 cup yellow split mung beans, soaked overnight or at least a few hours
1 tsp ground turmeric
1 tsp ground coriander
1 Tbsp Calming Spice Mix
6 medium carrots, coarsely chopped (about 2 cups)
½ tsp salt, plus more to taste
2 tsp coconut oil
1 tsp cumin seeds
Small handful of curry leaves (12–15 leaves, fresh or frozen if necessary)
Juice of ½ lime
2 Tbsp chopped cilantro, for garnish (optional)
In a large saucepan, heat 4 cups of the water to a boil on high heat. While the water is heating, rinse the split mung beans in cool water until the water runs clear. Add the beans, turmeric, coriander, and spice mix to the saucepan. Turn the heat down to low and simmer, partially covered, for 20 minutes.
Add the carrots to the pot and bring the water to a boil again. Add the remaining 2 cups of water and the salt; no need to stir. Simmer, partially covered, for another 10 minutes.
In a small frying pan, heat the coconut oil over medium heat. Add the cumin seeds and curry leaves, and sauté until you can smell the spices, about 2–3 minutes. Add the tempered spices to the dal for the last 5 minutes of the cooking time. Remove from the heat, and stir in the lime juice.
Serve in bowls with a topping of the fresh cilantro or with a lime wedge.
Note: If your dal is not as creamy as you would like, soften the beans by blending the hot dal with an immersion hand blender or an old-fashioned eggbeater for 5–10 seconds before you add the vegetables. Alternatively, soak the beans overnight before cooking, and they will soften quickly.
butternut squash soup
SERVES 4
If you are around the house for an hour in the fall or winter, why not roast a squash? The beautiful smell will fill your home and bring a cozy, grounding feeling to your cooking space. Just stick the squash in the oven whole while you do your thing, come back in an hour, scoop it out, and make a soup in 15 minutes.
1 butternut squash
2 medium apples
2 Tbsp ghee or coconut oil
1-inch piece fresh ginger, peeled and chopped
1 tsp ground cinnamon
¼ tsp ground cloves
1 tsp ground cumin
3 cups vegetable broth
½ tsp ground turmeric
Salt and freshly ground black pepper to taste
½ cup coconut milk
To roast the squash, place upright on a baking sheet and roast at 400 degrees for 1–1½ hours, until tender. Cut the roasted squash in half, scoop out the seeds, peel, and cut into large pieces.
Peel and chop the apples into 1-inch pieces. Heat the ghee or coconut oil in a large, heavy-bottomed saucepan. Add the apples, chopped ginger, cinnamon, cloves, and cumin. Sauté, stirring occasionally, until the apples soften and the spices are fragrant, about 7 minutes. Add the broth, roasted squash, turmeric, and salt and pepper to the pot. Bring to a boil, then turn the heat down and simmer, uncovered, for 10 minutes. Remove from the heat, add the coconut milk, and blend with a hand blender.
You Are Not Too Busy to Make Soup!
I’m astounded by how complicated soup recipes can be. All the different steps, standing there stirring…I’d rather cook it and blend it. Done. If you are overworked and stressed, you need a bowl of hot soup. There’s no need to devote an hour or more to the task. My soup recipes are so easy, you will be nurturing yourself with these comfort foods in no time.
coconut-lime baked sweet potatoes
SERVES 2–4
These twice-baked sweet potatoes are divine and a feast for the eyes. They are easy to make and offer a calming mixture of digestive spices, along with the smooth, sweet taste of sweet potato and coconut milk. Serve them open-faced, sprinkled with cilantro and mustard seed.
2 medium sweet potatoes
2 Tbsp coconut oil, plus extra for rubbing on potato skins before baking
¼ cup full-fat coconut milk
Juice of ½ lime
½ tsp ground coriander
½ tsp ground turmeric
¼ tsp black mustard seeds
¼ tsp coarse sea salt
2 Tbsp fresh cilantro, roughly chopped
Preheat oven to 350 degrees. Prick the potatoes a few times with a fork. Rub coconut oil over the skins. Place on a rimmed baking sheet, and bake for 50–60 minutes, or until soft. Remove from the oven and allow to cool until you can handle them.
Cut each sweet potato in half lengthwise and scoop out the insides, leaving a ¼-inch shell on all sides. Place the skins back on the baking tray and set aside. Transfer the inside flesh to a food processer or mixing bowl. Add the coconut oil, coconut milk, lime juice, coriander, and turmeric. Pulse or stir just until smooth. Divide the sweet potato filling among the four skins.
Return the stuffed sweet potatoes to the oven and bake for 10 minutes, then turn the oven to broil and crisp the tops for 2–3 minutes. Remove from the oven and garnish with mustard seeds, sea salt, and cilantro.
mixed market vegetables with herbed yogurt sauce
SERVES 2
This summertime favorite is easy to prepare, and you can feel free to use whatever vegetables and fresh herbs are available—this is my favorite combo. I go for a fine mixture of colors and change the herb each time. The sauce is quick enough to make fresh to order. This vegetable side goes nicely with a dal soup.
2 small carrots
1 medium zucchini
1 medium summer squash
1 Tbsp ghee
½ tsp cumin seeds
½ cup fresh peas or green beans
2 Tbsp water
½ tsp salt
½ cup Fresh Yogurt
Juice of ½ lime
¼ tsp Calming Spice Mix
¼ tsp salt
Freshly ground pepper to taste
2 Tbsp fresh herbs, finely chopped (basil, dill, oregano, cilantro, parsley, etc.)
Chop the squashes and carrots into 1-inch chunks.
In a large frying pan, warm the ghee on medium heat. Sauté the cumin seeds until you can smell them, 3–5 minutes. Add the squashes, carrots, and peas, and stir to coat. Sauté for a few minutes.
Keeping the stovetop on medium heat, add the water and salt. Cover and steam until tender, about 10 minutes. Test vegetables by pricking them with a fork. If the fork enters the vegetables easily, they are done. Remove from the heat, uncover, and cool for a few minutes. If there is any water left in the pan, pour it into a bowl to save for the yogurt sauce (if needed).
Toss the vegetables with the yogurt sauce in a serving bowl. Garnish with fresh herbs.
For the yogurt sauce:
Whisk the yogurt, lime juice, spice mix, salt, and pepper together to combine. Add 1–2 Tbsp of the leftover cooking water if your sauce is very thick. This will depend on the yogurt you are using. Add the herbs, setting a small amount aside for garnish.
Vegan variation:
Substitute full-fat coconut milk for the yogurt.
maple oven-roasted fennel with cinnamon
SERVES 4–6
Something gently sweet on the plate rounds out the six tastes in a meal for a true sattvic experience. The caramelizing of fennel’s natural sugar with maple syrup and browned to perfection is pleasing for the eye and the palate. I like to serve Hearty French Lentil Kichari in a wide bowl, with three or four slices of this fennel layered on top.
4 fennel bulbs
2 Tbsp maple syrup
1 Tbsp coconut oil, melted
½ tsp ground cinnamon
¼ tsp salt
Preheat oven to 425 degrees. Line 2 baking sheets with parchment paper.
Leave 2 inches of the stem on top of the fennel bulbs (for appearance), and slice the fennel lengthwise into ⅓-inch slices.
Mix the maple syrup, coconut oil, cinnamon, and salt together in a small bowl. Brush the fennel slices on both sides with the maple mixture. Arrange the slices in single layers on the baking sheets.
Bake for 8–10 minutes, until the fennel begins to brown. Remove from the oven and flip the slices. Bake for an additional 8–10 minutes, until browned and caramelized.
Serve immediately.
Fantastic Fennel
The fennel plant has a host of health benefits recognized by Ayurveda and Western science alike. The fresh bulb and dried seeds are featured in home remedies in its native Europe. Enjoy the cooling, digestive, anti-inflammatory properties of this plant, which is a relative of parsley. It relieves bloating and acid stomach and freshens breath! The only reason not to cook with fennel is if you don’t like its licorice taste.
farmers’ market rice noodle bowl
SERVES 2 AS A MEAL OR 4 AS A SIDE
This miso soup is chock-full of colorful late summer vegetables and the golden goodness of ghee. You’ll be surprised how quick it is to create an authentic tasting noodle bowl at home, without being tempted by sugary, spicy condiments like oyster sauce and hot sauce—both of which contain cornstarch, white sugar, and artificial flavorings. Enjoy with a large spoon and chopsticks, and watch your shirt!
2 Tbsp ghee
½ cup julienned carrots
1 medium zucchini, sliced and cut into half-moons
1 bunch baby bok choy, sliced into ribbons
½ cup sliced radishes
2-inch piece fresh ginger, peeled and chopped
2 Tbsp tamari, plus more to taste
4 cups water, plus ¼ cup hot water for miso paste
One 8-oz package thin rice noodles
1 Tbsp miso paste
2 Tbsp chopped cilantro
½ lime, cut into wedges for serving
In a heavy-bottomed saucepan, melt the ghee over medium-high heat. Add the carrots, zucchini, bok choy, and radishes, and sauté for 5–8 minutes, stirring occasionally. When the vegetables have softened, add the ginger and tamari, and sauté for another minute, stirring constantly. Add the water, scraping the spices and seasoning from the bottom of the pan, and bring to a boil. Turn down the heat, and simmer for 10 minutes. After simmering, remove the pan from the heat, add the rice noodles, cover, and let sit for 5 minutes.
Meanwhile, in a small bowl, dissolve the miso paste in ¼ cup of hot water. Add the miso to the saucepan and stir. Using tongs, distribute the veggies and noodles into individual serving bowls, then ladle the broth on top. Garnish with cilantro, fresh lime wedges, and additional tamari if desired.
Note: Make it a meal by adding one block of firm tofu, chopped into ½-inch cubes, when you add the water.
quick buckwheat dosa with mint chutney
SERVES 2–3 (6–8 DOSAS)
Dosa batters are traditionally fermented at home to assist digestion, and they add a scintillating sour taste. This recipe is for a “quick dosa batter,” where the sour taste comes from yogurt, and the batter is ready to use after just 10 minutes. As we all get busier and busier, a quick batter can be a real life-saver. Buckwheat is slower to digest than white rice or wheat batters, so it will stick to your ribs—in a good way—and keep you satisfied until your next meal. I often serve this as a breakfast food; I keep the batter in the refrigerator for a few days so I can have it anytime.
Serve it with Mint Chutney (recipe follows) and a quick pickle to get your six tastes.
QUICK BUCKWHEAT DOSA
1 cup buckwheat flour
½ cup whole-milk yogurt
½ tsp Vitalizing Spice Mix
½ tsp salt
¾ cup water
1 Tbsp ghee or coconut oil
Mix the buckwheat flour, yogurt, spice mix, and salt together until smooth. Add the water, a tablespoon at a time, until the consistency becomes like pancake batter. Let stand for 10 minutes.
Heat a ceramic, nonstick fry pan on medium-high heat. The pan is ready when you flick water on it and it sizzles immediately. Add 1 tsp of the ghee to the pan. Ladle about ½ cup of the batter onto the pan, and spread out to a very thin circle by tipping the pan or using the back of a large spoon. Fill in any spaces with extra batter. If you are having a hard time spreading the batter, add more water—again, by the tablespoon—to thin the mixture.
Cook until the batter begins to firm and appear dry, about 3–4 minutes. Flip, and brown the other side for about 1 minute. Continue making dosas until you have used up all the batter. If the batter starts to stick, add an additional teaspoon of ghee to the pan.
Serve immediately.
MINT CHUTNEY
MAKES 1 CUP
Mint chutney just doesn’t come out well without a little chili. Luckily the cooling, calming attributes of fresh mint balance out the heat. Take the seeds out of the chili first to ensure you don’t get zapped. This is a great way to use up those plentiful bunches of mint in the summer. Serve it with dosa or grain dishes.
1½ cups packed fresh mint leaves
1 cup packed fresh cilantro leaves
Juice of ½ lime
2 Tbsp water
½ cup unsweetened, dried coconut
1 serrano chili, deseeded
1 tsp Vitalizing Spice Mix
Salt to taste
In a food processor or blender, blend the mint, cilantro, lime juice, and water until coarsely chopped. Add the rest of the ingredients and blend until smooth, adding a tablespoon of water at a time, if needed, to process.
Store covered in the refrigerator for up to 1 week.
coconut and cashew rice pulao
SERVES 3–4
Preparing this dish will transport you to southern India as you sauté the whole spices, releasing their aromatic qualities into your kitchen. Have a great trip! Pulao (“PUHL-ow”) is mentioned in ancient texts, and this pilaf-style dish is lighter than its rajasic counterpart biryani, which tends to be very spicy and nonvegetarian. Keep it sattvic, yet exotic, by using cardamon pods and curry leaves instead of lots of chilies and onions.
1 cup basmati rice, soaked 20–30 minutes in 2 cups water
2 Tbsp coconut oil
1 tsp mustard seeds
2–3 green cardamom pods, cracked
1-inch piece fresh ginger, peeled and chopped into matchsticks
1 Tbsp Calming Spice Mix
6 curry leaves (optional)
1 cup mixed seasonal vegetables, chopped into
bite-size pieces (Peas, carrots, and green beans are good here.)
¼ cup cashew halves
1 cup coconut milk
1 cup water
1 tsp salt
Drain and rinse the rice until the water runs clear. Set aside.
Warm the oil in a large saucepan or wok on medium heat. Add the mustard seeds, cardamom pods, ginger, spice mix, and curry leaves (if using). Stir until the mustard seeds begin to pop. Add the vegetables and stir until coated. Stir in the cashews and sauté for 1 minute. Add the rice grains and stir until coated. Stir in the coconut milk, water, and salt. Cover and simmer on low heat for 20 minutes.
Take off the heat. Uncover and fluff with a fork; cover for 5 more minutes if all the liquid is not absorbed. Pull out the cardamom pods if you see them.
Serve with Mint Chutney or Vegetable Cilantro Raita.
Cooking with Green Cardamom Pods
I’ve developed a few methods for cracking the green pods; some are better than others. I used to crush them with the back of a serving spoon or a knife, which sent the little black seeds inside spinning. They are too expensive to lose behind the dish rack. Now, I crack each pod gently with my teeth and toss them in one by one. If I have guests, I crush them quickly in a mortar and pestle. (The pods, not the guests.) You only need to crack cardamom pods so the cooking juices can get in; don’t allow the seeds to escape into the dish.
roasted cauliflower kale salad
SERVES 2
The creation of this warm salad at home will transport you to a bistro, much like the one in New York City that inspired this recipe. That one had cheese and garlic on it, which I have replaced with tahini and hemp seeds, for a rajas-relieving version. What a nice way to eat cauliflower and kale!
1 small head cauliflower, chopped into small florets (about 5 cups)
1 tsp ground turmeric
½ tsp salt
2 Tbsp ghee, melted
1 bunch kale, destemmed and chopped into small pieces (about 4 cups)
2 Tbsp olive oil
Juice of ½ lemon
1 Tbsp hemp seeds
1 tsp freshly ground black pepper
2 Tbsp tahini
Preheat oven to 350 degrees.
Place the cauliflower in a mixing bowl, sprinkle with the turmeric and the salt, then toss with melted ghee. Transfer to a baking dish and roast for 25–30 minutes, tossing once after about 12 minutes. Remove from the oven when the florets are lightly browned.
Place the kale in the same mixing bowl, and drizzle with olive oil and lemon juice. Massage the oil and juice into the kale until coated; the leaves should begin to soften. Let stand for 10 minutes or longer to soften to taste. If in doubt, massage the oil more vigorously into the kale, and let stand for a full 30 minutes.
Add the warm cauliflower, hemp seeds, and pepper to the kale. Toss. Transfer the mixture to serving bowls, and drizzle each bowl with tahini. Serve warm.
Kale note: Substitute baby kale if you’d like to cut out the massaging step and eat sooner.
Brain Food
In Ayurveda, as well as in other indigenous health systems, plants that resemble certain organs are known to be nourishing for those tissues, such as kidney beans for adrenal health or walnuts and cauliflower for the brain. Take note of how a head of cauliflower looks very much like a brain; it’s no wonder this vegetable is considered brain food.
vegetable cilantro raita
MAKES 2 CUPS
This colorful side dish contains all six tastes. This sattvic take on the classic dish leaves out the raw onion but still pairs beautifully with spicy foods to balance heat and offer a digestive boost of probiotics. Homemade yogurt, which is sweet as well as gently sour, accompanied by bitter and pungent spices and a bit of astringency from vegetables, will complete any sattvic meal. Serve this alongside rice dishes, dals, and cooked vegetables.
1 cup Fresh Yogurt
¼ cup water
½ cucumber, peeled and deseeded
1 carrot
½ tsp salt
¼ cup chopped cilantro 1 tsp ghee
½ tsp mustard seeds
½ tsp cumin seeds
¼ tsp ground turmeric
Whisk the yogurt and water together. Grate the cucumber and the carrot. Mix into the yogurt, along with the salt and cilantro.
Warm the ghee in a small frying pan over medium heat. Add the mustard seeds, cumin seeds, and ground turmeric. Sauté until the mustard seeds begin to pop and you can smell the spices. Take off the heat immediately. Pour into the yogurt mixture, and stir until combined.
This is fabulous served with rice dishes or on a bed of greens. It will keep in the fridge for up to 5 days.
The Skinny on Salt
While we are on the topic of condiments, salt is an important player. Salty taste heats the body due to the presence of the fire element in its composition, which is important in cold weather. Salt’s hydrating effect also calms the nervous system by softening and relaxing the body. Not all salt is created equal, however. Table salt is demineralized, which removes its therapeutic effects. Sea salt has large molecules that are hard to digest, while pink salt has smaller molecules and bio-available minerals. Ayurveda has long favored pink salt, and it’s all I use in my cooking. Its modern trade name is Himalayan pink salt, and it’s easy to find.
almond cilantro chutney
MAKES ABOUT 1½ CUPS
This chutney showcases a host of fresh, cooling ingredients to provide a good dose of balance when the heat is on. Almond, lime, and cilantro together are not only creamy and delicious, but also incredibly bright and refreshing. Cilantro is known for its cooling, relaxing effect on the body. Try a big spoonful of this chutney alongside a grain dish, vegetables, and especially Coconut and Cashew Rice Pulao to add color and calm. When you are entertaining, you will find it’s a crowd pleaser with crackers.
1 bunch fresh cilantro
¼ cup fresh lime juice (about 1½ limes)
2 Tbsp water
½ cup raw almonds, soaked in water for at least 1 hour (measure before soaking)
2 Tbsp fresh ginger, chopped
½ tsp ground coriander
1 tsp maple syrup (optional)
½ tsp salt
¼ tsp freshly ground black pepper
Cut the bottom 2 inches off the cilantro and wash. In a food processor or blender, blend the lime juice, water, and cilantro until the cilantro is coarsely chopped.
If using a food processor, add the rest of the ingredients and blend until smooth. If using a blender, you may need to pour the cilantro paste into a bowl, and put the almonds in the bottom of the blender. Place the paste on top and pulse to blend until smooth, adding a tablespoon of water at a time, if needed, to process.
Store covered in the refrigerator for up to 1 week.
peach blueberry cobbler
SERVES 4
When the summer fruits are ripe, there is no combo I like more than peaches and blueberries. A bit of sour taste from peaches brightens this dessert, while blueberries balance the summer heat. The addition of almond meal, coconut oil, and digestive spices make for a healthy, nutritious treat that won’t weigh you down.
¼ cup coconut oil, melted, plus extra for greasing the dish
2 cups fresh blueberries (Buy a quart and have plenty to nibble on.)
3 peaches, diced into 1-inch pieces
1 cup almond meal
½ cup oats
2 Tbsp coconut sugar
1 tsp ground ginger
¼ tsp salt
1 tsp pure vanilla extract
Preheat oven to 350 degrees. Grease an 8-inch square baking dish with coconut oil. Place the blueberries and peaches in the greased baking dish.
In a mixing bowl, use a fork to combine the almond meal, oats, coconut sugar, ginger, and salt, breaking up any clumps as you go. Add the coconut oil and vanilla, and mix until just combined. Crumble the almond and oat topping evenly over the fruit.
Bake 35–45 minutes, or until the fruit is bubbly and the topping begins to brown. Serve warm.
Note: You can certainly double this recipe and use a 9 × 13-inch pan. Your cooking time may vary.
steamed plantains
SERVES 2
This is the easiest warm after-school snack ever—a comfort food to relax the system. A variety of plantain, known in southern India as “Kerala banana,” is often sliced, dried, and fried in coconut oil to be served at special meals. A sattvic take on this celebration staple is to omit the frying and steam the plantain. Make sure you begin with a ripe plantain. I always find plantains at Latin and Indian markets.
1 large ripe plantain
½ cup water
Slice off the stem of the plantain. Leaving the skin on, slice into 1-inch pieces. Stand the pieces side by side in a steamer basket. Place the basket over the ½ cup of water in a medium saucepan. Bring the water to a boil on high heat, then turn the heat down to medium and simmer for 10 minutes. Remove from the heat.
Use an oven mitt to pull the steamer out and pour the plantain chunks onto a plate. Allow to cool for a few minutes, until they can be handled. Serve with the skin on, and gently pull the skin until it tears lengthwise. Enjoy the hot plantain right out of the skin.
Desire
The body is an instrument of the mind. The sense organs are really running the show—our untrained senses have us running around with these desires to taste, touch, smell, purchase, procreate! The senses fill the mind, and the mind keeps sending the body on the errands of the senses. We keep eating and buying and talking. Meanwhile, modernity has created super-sense temptations, like white sugar, “fragrance,” IMAX movie theaters, and subwoofers. SOS! Slow it down, relax, and allow your senses to adjust to a bit of quiet. You can start with a simple, sweet treat like these plantains, instead of taking a ride on the cookie express. (For more on taking care of your senses, see chapter 5.)
bombay carrot halwa
SERVES 4–6
This ubiquitous dessert is served all over India at holidays and fancy meals. I call it Bombay Halwa because the sweet shop in Mysore, a city where I spend a good deal of time, is called Bombay Tiffany’s. Although it’s often made with condensed milk, I’ve toned down the fats and sugars for this sattvic version—it still smells and tastes aaah-mazing, and it brings the cooling benefits of almonds. Be sure to warn your guests to pull out the cardamom pods.
2½ cups peeled, shredded carrot
2½ cups almond milk
5 crushed cardamom pods (or ¼ tsp ground cardamom)
¼–½ cup coconut sugar
2 Tbsp ghee
1 heaping Tbsp golden raisins
8 whole cashews
8 pistachios or 1 Tbsp slivered almonds
¼ cup almond meal (or leftover pulp from Almond Milk)
In a medium saucepan, warm the carrots and almond milk on medium-high heat. Turn the head down to medium-low and simmer, uncovered, for 15 minutes, stirring occasionally.
Add the cardamom, sugar, and ghee; stir and simmer until the liquid thickens and the mixture is almost dry. Add the raisins, nuts, and almond meal, setting aside 1 tsp of the nuts for garnish. Stir and cook 3–5 minutes more.
Serve warm in dessert bowls, garnished with a few slivered almonds.
cardamom tea cookies
MAKES 1 DOZEN
I like my biscuits to be substantial. It’s rare that I will bake anything that doesn’t stand in for a meal with a dollop of homemade yogurt. These almond-based biscuits are quite satisfying and feature cardamom, a spice revered for its sattvic nature. The taste is bright and offers a pick-me-up without leaving you overstimulated or taking your blood sugar for a ride, as white sugary, floury treats are sure to do.
1½ cups almond meal
½ tsp ground cardamom
¾ tsp baking powder
¼ tsp salt
3 Tbsp coconut oil, melted
2 Tbsp maple syrup
1 tsp pure vanilla extract
1 tsp rose water
Preheat oven to 375 degrees. Line a baking sheet with parchment paper.
In a medium-size bowl, whisk together the almond meal, cardamom, baking powder, and salt. Drizzle the coconut oil over the top, and stir to combine. Add the maple syrup, vanilla, and rose water, stirring until the dough begins to clump together when you pinch it with your fingers.
Roll rounded tablespoons of the dough into 1-inch balls. Place on the parchment paper, 2 inches apart, and flatten with your fingertips so you have thin, round cookies. Continue until you use up all the dough.
Bake for 8–10 minutes, removing from the oven just before the edges begin to brown. Allow the biscuits to cool slightly on a wire rack before taking them off the baking sheet.
cantaloupe cooler
SERVES 2
You won’t believe how wonderful this cooler is in hot weather, when the appetite for a meal has wilted. Two ingredients—that’s it. Drink this on an empty stomach, and don’t have anything for at least an hour after to enjoy a clear, cooling effect. If it’s appropriate weather for a cool drink, put the melon in the fridge for an hour before using, or blend two ice cubes into the drink.
1 perfectly ripe cantaloupe
¼ tsp ground cardamom
Halve the cantaloupe and scoop out the seeds. Scoop the flesh directly into a blender with a big spoon. Add the cardamom and whip on high for 1 minute. Pour into two tall glasses and enjoy.
Do Not Mix the Melon
While in general, Ayurveda does not recommend mixing any raw fruits with food, melons get special notice for being best eaten alone. Cantaloupe, honeydew, and watermelon can be mixed together and will digest quickly, but when mixed with other foods, they will create a sour stomach, or gas and bloating in some cases. It’s OK to mix from time to time, but as a habit, melon mixing can promote digestive imbalances.
dandi latte
SERVES 2
Take a break, have a seat, and enjoy this foaming latte-style cup. Put that drying, acidic, stimulating coffee aside, and make way for the supportive, healing properties of dandelion root. You won’t be disappointed. Promise me you won’t work while you drink this. Promise.
2 cups water
1 tsp ground cardamom
2 tsp coconut sugar
¼ cup full-fat coconut milk
1 Tbsp dandelion coffee powder (such as Dandi-blend)
In a medium saucepan, bring the water, cardamom, coconut sugar, and coconut milk to a boil. Turn off the heat, but leave the pot on the burner.
Add the coffee powder and foam the drink by using an electric milk foamer, whizzing with a hand blender for 1 minute, or processing in a blender carafe. If using the last option, begin blending on low speed, so the heat does not blow the lid off the blender; after about 5 seconds, slowly increase to high speed for 1 minute.
Note: If you own a high-speed blender, you can put all the ingredients in the carafe and blend on high for 5 minutes, until steaming.
Quitting Coffee versus Reducing Coffee
Several of my clients have replaced coffee with dandelion instant coffee. I have also observed how, after a period without coffee, clients notice how it makes them jittery when they start drinking it again. That jittery energy builds up, sometimes without us even noticing. For those with a resilient nervous system, it’s fine to enjoy a little coffee, but for the rest of us, this daily habit can begin to overstimulate the mind and dry out or acidify our digestive organs. When it comes to calming the mind, reducing caffeine can change your life! Try to start with a goal of reducing coffee rather than jumping right into a cold-turkey scenario. Go down to one cup a day, then half a cup, and so on. And be sure to have your replacement roasty beverage, like the Dandi Latte, on hand.
fresh grape juice
SERVES 2
Classical Ayurveda texts tell us the red grape is “king among fruits” for its ability to cool, cleanse, and rejuvenate the body. Fresh juice is an easy way to use up a bunch of ripe, seedless grapes. I think you will find this an excellent summer treat.
2 cups red seedless grapes
½ cup cold water
2 tsp fresh lemon juice
Rinse the grapes well in cold water, or soak in a bowl of cold water for 5 minutes. Pick the grapes off the stem and load into a blender. Add the cold water and blend on high for 1 minute, until smooth.
Strain through a metal sieve, using the back of a large spoon to press the juice through. Add the lemon juice and serve.
Grapes of Old
Ayurveda says that of all the fruits, grapes are best and are listed among the naturally nutritious foods that are good for everyone. Sweet and sour grape varieties have different indications due to the differing qualities of sweet and sour tastes. Green grapes are simply sweet and do not contain the health benefits of red grapes. Look for a deep purple skin to ensure the most healthful juice.
