tamas
For all the go, go, go in our days, there has to be some slow, slow, slow to keep the balance. Tamas is that energy that likes to sit still and do nothing. We all need just the right amount of rest and relaxation to feel calm as well as vital, but too little activity can sit like a wet blanket. If you are feeling lackluster, sad, cloudy, or stuck, turn to these recipes to get your fires going again, to wake up and boost your brain power. Stay motivated by eating these fresh, light meals that cook up quickly. The recipes deliver a little kick from pickles, peppery soups, teas, and fresh berries, and put a spring in your step with the vitality of sprouts, citrus, and homemade green drinks.
| Breakfast | |
| Meals |
Nourishing Carrot and Dal Soup Sprouted Lentil Bowl with Pickled Vegetables Beet Coriander Soup with Sautéed Greens |
| Condiments | |
| Treats | |
| Drinks |
motivating tamas
Tamas feels like:
sluggish, lethargic, unmotivated, sad, stagnant, bored
Potential Signs and Symptoms of Imbalance
• Brain fog, heavy feeling in head or chest
• Lack of energy
• Loss of appetite or cravings for fried or processed foods
• Lack of motivation or inspiration
• Sadness
• Helplessness
• Tendency to oversleep
• Inertia, feeling stuck, inability to make decisions
• Resistance to new ideas and change
• Procrastination
Tastes to Enjoy
Bitter, astringent, pungent
Foods to Favor
Leafy greens
Berries
Citrus fruits
Fresh herbs and spices
Turmeric
Seasonal vegetables, especially greens
Raw honey
Light grains, especially amaranth, quinoa, barley, rye, and wild rice
Vegetarian proteins like legumes and seeds
Foods to Reduce
Alcohol
Drugs
Processed cookies and candy
Protein bars
Pastries
Soft drinks
Processed snack foods, including chips
Old food and leftovers
Frozen food
Sweets
Cold dairy
Meat
General Lifestyle Guidelines
Exercise daily, especially first thing in the morning.
Eat regular meals, but not too much at once.
Eat light at night and preferably not after 7 P.M.
Eat only when you’re hungry.
Moderate your use of TV and movies.
Get to bed early and rise early, with the sun.
Do not sleep in the daytime.
blueberry chia pudding
SERVES 1
Chia seeds do not appear in traditional Ayurveda recipes, but they have so many wonderful benefits. They offer the slick kind of fiber that helps the intestines usher out the old, which certainly supports clarity of mind. In recent times, blueberries have been noticed for their ability to improve memory. The addition of ginger here will warm the pudding up to increase digestibility. The sky is the limit with the modifications to this recipe. Strawberries and blackberries are both great in this satisfying breakfast; sometimes I even substitute pomegranate juice for the milk.
2 Tbsp chia seeds
¾ cup almond milk
¾ cup blueberries
½ tsp pure vanilla extract
½ tsp Sweet Spice Mix
1 tsp raw honey
½ tsp grated fresh ginger
Soak the chia seeds in the almond milk while you gather the other ingredients, whipping with a fork a few times to evenly distribute seeds.
Put the blueberries, vanilla, spice mix, and honey in the carafe of a blender (honey on top so it doesn’t stick to the blades). Add the chia mixture. Blend on high for 2 minutes. The chia seeds should disappear, creating a smooth, whipped texture. If they don’t, you didn’t soak the seeds long enough, so let the pudding sit for 5–10 minutes. To speed up the process, you can warm the almond milk for soaking.
Travel Tip: If you don’t have access to a blender, you can put all the ingredients in a jar and shake thoroughly, then add it to your lunch bag with a spoon for a satisfying dessert, or eat it as a to-go breakfast.
ghee pongal
SERVES 4–6
Pongal is a famous breakfast food from Tamil Nadu in southern India. Loved by all ages, it has simple spices and is easy on the gut. For those trying to ease off the sweet taste for morning meals, here is a savory, slightly peppery breakfast enjoyed by millions. A late January holiday marks the beginning of the warm season where rice pongal is served in two varieties, salty and sweet, and the cows are decorated with turmeric.
1 cup jasmine rice
1 cup yellow split mung beans
6 cups water 1 Tbsp ghee
2-inch piece fresh ginger, peeled and diced
8–10 peppercorns
1 Tbsp cumin seeds
12–15 curry leaves (if you can find them)
2 tsp pink salt
Rinse the rice and beans well, until the water runs clear. Soak them together in 2 cups of the water overnight, or for at least 1 hour.
In a medium heavy-bottomed saucepan, warm the ghee on medium heat. Add the ginger, peppercorns, cumin, and curry leaves, and sauté for just a few minutes, until you can smell them. Add the rice and beans with their soaking water, and the remaining 4 cups of water. Bring to a boil uncovered. Turn the heat down and simmer, covered, for 20 minutes, or until the mung beans are soft.
Stir in the salt. The pongal should have a soft, moist consistency. Serve in a wide bowl.
Jasmine versus Basmati Rice
Jasmine rice works more like the local variety of rice used in southern India for pongal, because it has a shorter grain and cooks into a mushier, stickier dish. “Sticky” is not the quality we seek when cultivating clarity of mind, and this is why most recipes in this book call for the characteristically light and fine qualities of basmati rice or other whole grains. However, I want you to enjoy an authentic pongal experience. If you do choose to use basmati, cook it for an hour to get that softness.
overnight barley kanjee
SERVES 2
Barley is a dry grain that can help reduce congestion and brain fog. It can also help with the loss of appetite and energy that can result from the heavy, moist qualities of a damp season; stagnation from lack of exercise; or ama in the digestive tract. If your stomach is feeling heavy or your mind is foggy (and these two can go together), this recipe is a nice way to ease into a new day or reduce stress at the end of an old one. A regular morning kanjee in place of a complicated breakfast like granola will do amazing things for mind and gut fog. Kanjee also makes a great dinner. You might make a double batch and serve your second half later with Vitalizing Spice Mix and a side of steamed veggies, ghee, and lemon. There’s no need to refrigerate any leftovers in most climates; just leave the pot on the stove until the evening meal.
½ cup barley
6 cups water
½ tsp salt
1 tsp Sweet Spice Mix or Vitalizing Spice Mix (optional)
optional mix-ins
Small handful raisins
Cinnamon stick
Sprinkle of hemp seeds (sprinkle after cooking)
The evening before, rinse the barley and put it in a saucepan with 2 cups of the water. Bring to a boil for 5 minutes, cover, then turn off the heat and leave it there until morning.
When you get up, add the remaining 4 cups of water, salt, spice mix, and any optional mix-in you want. Simmer on medium-low heat, partially covered, for 2 hours or more. Add more hot water as needed to keep the barley covered. By the time you are ready for breakfast, it will be done. The longer you let it cook, the lighter its qualities. Add more water if necessary.
spiced stewed plums
MAKES 3 CUPS
We’re talking about prunes here. Rebranded as “dried plums,” the prune is a friend to many a sluggish gut. Before you do anything crazy to remedy a slow-moving bowel, try making a batch of this and having three warm, stewed prunes in warm grain for breakfast. Be careful, however, because mixing stewed prunes into a mélange of other foods can create uncomfortable gas. Keep it simple by omitting any milk or nuts from the meal. Keep things moving on the inside, and your outer life will also benefit with vitality and motivated energy.
1½ cups water
1 cup dried plums (aka prunes)
Juice of ½ lemon
½ orange, thinly sliced, rind and all
3 cloves
1-inch piece fresh ginger, peeled and cut into matchsticks
½ tsp ground cinnamon
In a medium saucepan, bring the water to a boil on high heat. Add all the other ingredients, and bring it back to a boil. Turn the heat down and simmer, covered, for 30 minutes, or until the plums and orange slices are soft. Take off the heat and let stand for 5 minutes or more before eating.
You can refrigerate it for 1 week.
Cold Prunes Don’t Work
In the case of constipation due to anxiety, worry, or stress, the gut contracts and takes on hard, dry qualities. Eating foods that are dry or cold will feed that imbalance rather than reduce it. Giving the gut nice warm, moist feelings will coax it back to motility. To enjoy some relief from prunes, make sure they are well moistened by soaking or cooking, and serve them warm.
refreshing sprout salad
SERVES 2
Enjoy this crunchy salad as a light meal for warm weather. Raw foods require a strong digestive fire and are best eaten alone, not mixed with cooked foods that digest at a different rate. The occasional raw salad can be refreshing, and thanks to root vegetables, sesame oil, and cashews, this recipe also has a grounding quality.
2 cups packed baby spinach
½ cup mixed mung and lentil sprouts
½ cup shredded carrots
½ cup shredded beets
¼ cup cashew pieces
dressing
1 Tbsp tamari
2 Tbsp sesame oil
¼ cup lemon juice (about 1 lemon)
½ tsp Vitalizing Spice Mix
Create two beds of greens by dividing the spinach onto two plates. Top with a ¼ cup mound of sprouts, carrots, and beets in a colorful triangle.
Place the dressing ingredients together in a glass jar and shake to mix. Drizzle the dressing over the vegetables.
Roast the cashews in a small frying pan on medium heat until they begin to brown, about 5 minutes. Sprinkle the cashews over the salads, and serve immediately.
Oil Pulling for Strong Teeth
Thousands of years ago, Charaka recorded that the practice of oil pulling, a swishing of oil in the mouth for as long as 20 minutes, ensures “the teeth do not ache or become sensitive and can chew the hardest food items.” This suggests a protective action on tooth enamel, which hits home for me. When riding the overnight trains alone in India at age twenty, I began to grind my teeth while sleeping due to stress and worry. I didn’t have the best teeth to begin with and had lost some enamel to braces, but sensitivity and enamel strength have called me to oil pulling. I definitely notice a difference. When crunching on something like this sprout salad, I give thanks for strong teeth! (See instructions here.)
lemon parsley quinoa
SERVES 4–6
Quinoa with dal or lentils (a variation on kichari) comes out amazingly creamy and satisfying. I’ve seen a lot of quinoa cooked a bit dry for a crunchy appeal. In Ayurveda, this is not recommended, as most grains should be cooked well and served moist for optimal digestion. I think you will find this bright and lemony one-dish meal super easy and kind of amazing. This is a great crowd pleaser!
1 cup quinoa
½ cup yellow split mung beans or red lentils
4 cups water
1 Tbsp Vitalizing Spice Mix
½ tsp cumin seeds
Zest of ½ lemon
¼ cup fresh lemon juice (about 1 lemon)
1–2 Tbsp ghee
½-1 tsp salt
Chopped fresh parsley, for garnish
Rinse the quinoa and beans in a fine mesh sieve. Set aside to soak for 1 hour or more.
In a large saucepan, boil the water on high heat. Add the quinoa, beans, spice mix, and cumin seeds to the boiling water. Keep on high heat until the liquid comes back to a boil. 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 a small amount of hot water on top, but do not stir. Simmer, covered, for 10 minutes more.
Remove from the heat. Add the lemon zest and juice, ghee, and salt; stir well with a fork, and let stand, covered, for a few minutes. This dish should have a slightly soupy, soft, and creamy consistency. Serve it in bowls as you would a stew. Garnish with chopped parsley.
roasted cherry tomato dal
SERVES 4–6
I noticed my tomato dal was a favorite recipe among readers of my first book, so I set about making a sattvic version for this book. In summer, I recommend using yellow and orange cherry tomatoes—they have less acid than the red ones, which makes them less heating and more sweet than sour. If you eat them often, tomatoes do increase rajas due to their sour taste, but the sweetness of a well-roasted tomato can be uplifting in moderation. This meal is a feast for the eyes, fun to make and eat, and a great way to use a bumper crop of cherry tomatoes.
2 cups yellow or orange cherry tomatoes
1 tsp + 1 Tbsp olive oil
1 tsp salt, divided into ¼ tsp and ¾ tsp
4 cups water
1 cup red lentils
1 tsp ground turmeric
1 cup green beans, trimmed and chopped into ½-inch pieces
⅓ cup packed fresh basil leaves, torn or roughly chopped
Freshly ground black pepper (optional)
Preheat oven to 400 degrees.
Toss the tomatoes with the 1 tsp of olive oil and ¼ tsp of salt. Spread in a single layer on a baking sheet. Roast until the tomatoes collapse, about 15–20 minutes.
In a large saucepan, bring the water to a boil over high heat. Rinse the lentils well and add to the water; boil, uncovered, for 5 minutes. Add the turmeric. Reduce the heat and simmer, covered, for 15 minutes. Add the green beans and simmer, covered, for another 20 minutes.
Remove from the heat and let stand for 5 minutes. Add the roasted tomatoes, stir in the 1 Tbsp of olive oil and ¾ tsp of salt. Divide the basil among the bowls as a garnish, and finish with freshly ground black pepper if desired.
Serve over white basmati rice or quinoa.
nourishing carrot and dal soup
SERVES 4
While I do love creamy carrot ginger soup, I rarely take the time to make it because I’m still hungry after I eat it. An all-carrot base is too light for me. This soup is my answer to the hunger challenge. The quick-cooking split mung beans add creamy texture as well as protein, and they are nourishing for all body types and all seasons.
1 cup split mung beans, soaked overnight or at least a few hours
1 Tbsp ghee
1 cup chopped carrot
4 peppercorns
1 Tbsp Vitalizing Spice Mix
3 cups water
½ cup almond, hemp, or cow’s milk
½ tsp salt, plus more to taste
Freshly ground black pepper, for garnish (optional)
Fresh cilantro or parsley, for garnish (optional)
Drain and rinse the soaked mung beans.
Warm the ghee in a large saucepan. Sauté the carrots, peppercorns, and spice mix in the ghee until you can smell the spices, stirring to coat all pieces with ghee. Add the beans, and sauté for 1–2 minutes, stirring until coated. Add the water and simmer, partially covered, for 20 minutes. Add the milk and salt and simmer 5 minutes more. Remove from heat.
Using a hand blender, puree the soup until smooth. You can also do this in a blender carafe, but the mixture must cool a bit first. The milk should help it cool.
Pour into bowls and garnish with freshly cracked pepper and fresh cilantro or parsley, if desired.
Note: Ginger-carrot lovers can simply add 1 Tbsp grated ginger to the cook pot.
Skim the Foam
Rinsing beans and grains well before cooking them will remove most residual impurities left after harvesting. However, some impurities will remain. In Hindu legend, a poison called halahala was created when demons and devas churned the ocean to obtain the nectar of immortality, Amrita. In the early cooking process, a foam gathers on top of the water when dal boils. It’s a good idea to skim it off with a large mixing spoon and wash it down the sink. I like to think of my food as Amrita while I skim the foam to purify my dal.
sprouted lentil bowl with pickled vegetables
SERVES 4
The satisfying qualities of this fiber-rich lentil and brown rice combo are vitalized by the use of sprouted lentils and colorful, pickled vegetables. Apple cider vinegar boosts digestive fire; reduces sweet cravings; and energizes the system with pungent, sour taste. Daikon radishes also improve digestion by mobilizing the breakdown of heavy, fatty foods. These pickled vegetables can be served alongside any grounding dish and are especially helpful for a rich meal.
lentil bowl
4 cups water ¾ cup brown rice
¾ cup Sprouted Lentils
1 Tbsp Vitalizing Spice Mix
1 Tbsp ghee
1 tsp cumin seeds
1 tsp salt
pickles
2 medium carrots
2 medium daikon radishes (each about the size of a large carrot)
1-inch piece fresh ginger, peeled and cut into matchsticks (optional)
2 Tbsp rice vinegar or apple cider vinegar
¼ tsp salt (if using cider vinegar)
For the lentil bowl:
In a large saucepan, bring the water to a boil. Rinse the rice well, and add rice and lentils to the water. Bring to a boil again, uncovered. Add the spice mix. Reduce the heat to low and simmer, covered, for 45 minutes. Remove from the heat.
Warm the ghee in a frying pan on medium heat. Sauté the cumin seeds until you can smell them, about 3 minutes. Add the ghee and salt to the rice, and fluff with a fork. Serve with 2 Tbsp of pickled vegetables.
For the pickled vegetables:
Peel the carrots and daikon radishes; cut into thin rounds or half-moons. Place them in a bowl, add the ginger, and sprinkle with the vinegar and salt (if using). Mix well and let stand for 10 minutes or more.
These veggies keep in the fridge up to 1 week in a glass jar.
Daikon for Digestion!
Daikon radishes are readily available in the produce section of most grocery stores, and they look like large, white carrots. If you eat sushi, you will often find crunchy ribbons of spiralized daikon on the side (that’s what that stuff is). It’s a spicy, incredibly low-calorie, high-detox food that can help the body reduce ama. Peel the skin and slice; add it to kicharis or dals, or even enjoy it raw, as in this pickle recipe.
beet coriander soup with sautéed greens
SERVES 2
There’s nothing like digestive stagnation to promote that tamasic feeling, but beets and coriander keep things moving. I love to eat beets; they are great for digestive function and elimination. I don’t, however, like the mess of preparing them. Behold as I introduce my no-more-pink-hand solution. This is my go-to beet plan: boil them whole, slide off the skins, and chop. The greens are also highly nutritious, so learn how to use them here. Join me, and feel the beet.
soup
4 cups water
1 bunch beets, with greens
3 cups almond milk
½ tsp ground coriander
½ tsp salt
greens
2 tsp coconut oil or ghee
Salt and freshly ground black pepper to taste
In a large saucepan, bring the water to a boil on high heat.
With kitchen shears, cut the green tops off the beets, right down to the flesh, and set aside for making fried beet greens. Wash the beets, and drop them into the water, untrimmed. Turn the heat down and simmer, covered, for 45–60 minutes, until soft. The time will depend on the size of your beets. Check softness with a fork or knife tip after 45 minutes.
Remove from the heat. Let the beets cool by submerging them in a bowl of cold water in your kitchen sink. When cool enough to touch, pour them in a colander to drain the water. Trim off the tops and tails. Under cold running water, slide the skins off the beets one by one. Cut the cooked beets into halves or quarters and place them in a blender.
Add the almond milk, coriander, and salt; blend to a smooth puree. Return to the saucepan and heat to the desired temperature. Serve with fried beet greens on the side.
For the fried greens:
Working with the green tops from your beets, cut off the thick stems (thicker than the width of your pinky) and discard, skinny ones can stay.
Wash the beet greens either by using a salad spinner or by submerging them in a large, shallow bowl of water. Shake them and allow sediment to fall to the bottom. Then rinse well in a colander, rubbing each leaf to check for soil. Chop the leaves and skinny stems into 2-inch pieces.
In a medium frying pan, warm the oil on medium heat. Add the greens, separating the pieces to coat evenly. Fry for 4–5 minutes, stirring occasionally, until tender. Remove from the heat and serve hot.
Beet greens have a sweet, earthy taste that may take a little getting used to. I have loved them from day one.
jeera (cumin) rice
3 CUPS
Turn ordinary rice into a beautiful, medicinal side dish. Cumin seed is prized as a spice to enkindle agni and is balancing for all body types. Cooking basmati rice with spices to motivate the appetite will also motivate the mind by ensuring you get the most nutrition out of your food, as well as by reducing tamas with pungent and bitter tastes. Not to mention it’s a crowd pleaser, especially when served alongside Roasted Cherry Tomato Dal or High-Energy Dal.
1 tsp ghee
2 tsp cumin seeds
1 cup basmati rice, rinsed twice
1 cinnamon stick
4 peppercorns
2 cups water
Warm the ghee in a 2-quart pot on medium heat. Add the cumin seeds, and sauté for a minute or two, until you can smell them. Add the rice, cinnamon, and peppercorns, and sauté until the rice is coated. Add the water, turn the heat up to high, and bring to a boil. Reduce the heat and simmer, covered, for 20 minutes.
Remove from the heat. Fluff with fork, and pull out the cinnamon stick before serving.
Make Your Own Thali, the Ayurvedic Lunch
The word thali comes from the word for the circular plate on which meals are served. A thali is usually served at midday and refers to a meal that contains all six tastes. A thali can change depending on the region of India in which it is served, varying in accompaniments and degree of spice. Most restaurants only serve thali at lunchtime. A restaurant thali will usually contain a folded chapati (whole-wheat flatbread); a papad, a crisp-fried, disk-shaped tortilla made of lentil flour; and a pile of basmati rice in the middle of the plate. This base is then surrounded by any number of small metal cups holding dal, cooked vegetable dishes, freshly made yogurt or buttermilk, perhaps a sweet such as rice pudding, and a spoonful of pickle right on the plate. Wait staff move around the restaurant with pots of each dish, filling the metal cups as eaters make room for more by pouring them over the rice. I fend waiters off by holding my hands over the empty cups when I see them coming!
A sattvic thali is a bit tamer and focuses on the inclusion of the six tastes. At Ayurveda centers, lunch often comes on a stainless steel platter with a grain and a few cups containing diluted, spiced yogurt; a grain; a cooked vegetable or two, usually sautéed in ghee or coconut oil with mustard seed and curry leaf; and perhaps a thin, split mung dal. Having a few friends over and making an authentic thali together is an excellent way to enjoy sattvic cooking. Do the Lemon Pickle a day or so before. Make a batch of plain or cumin rice, any dal recipe, one or two vegetable recipes, and Lassi. When you don’t have the little metal cups, place one cup of rice at the center of the plate and a half-cup of each other dish in a circle around it. Add a dollop of Lemon Pickle to the plate. Serve a small cup of Lassi on the side to be sipped at the end of the meal for improved digestion. Cara cooked the delicious thali you see here. I suggested combining the following recipes: Mixed Market Vegetables with Herbed Yogurt Sauce, Spiced Pumpkin Glee, Jeera (Cumin) Rice, Your Daily Dal, and Lemon Pickle.
beet hummus and pickles on rye
SERVES 6–8 AS AN APPETIZER, OR 3–4 AS A MEAL
White beans are versatile, creamy, and so satisfying. Large beans are naturally on the light, dry side, and paired with bright beets, tangy pickle, and plenty of lemon juice, they make a real pick-me-up. Colorful meals like this have the added benefit of invigorating the senses. Serve this colorful dish atop rye crackers or toasted rye bread with a leaf of lettuce or fresh garden herbs, as an open-faced sandwich.
1 medium beet, boiled and peeled
2 cups cooked cannellini beans
¼ cup tahini
¼ cup olive oil
¼ cup fresh lemon juice
1 tsp rock salt
1 tsp freshly ground black pepper
2 Tbsp Pickled Beets
Cut the boiled beet into quarters and place in a blender or food processor. Add all the other ingredients in the order listed. Process until smooth. If using a blender, begin by pulsing to break up the beans. When the mixture begins to blend, process on high until smooth. Add additional olive oil and lemon juice if the mixture is too thick to blend.
To wow your guests with an exotic-looking appetizer, serve in a broad bowl with Pickled Beets and a drizzle of olive oil in the center. Offer rye crackers and crisp romaine leaves on the side.
high-energy dal
SERVES 3–4
Spicy, sweet, and buttery, this dal is destined to be a favorite. Green mung beans are known to promote strength and provide sustained energy. When a student is having difficulty mastering a strong pose, my yoga teacher recommends wheat chapatis (flatbreads) and green mung beans. This flavorful dal combines sweet potato with mung beans to build muscle tissue and deliver vegetarian satisfaction for strong appetites. The warming, stimulating qualities of garlic and onion will keep your energy moving in cold weather.
1 cup green mung beans, rinsed and soaked in water overnight
4 cups water
1 cup cubed sweet potato
1 Tbsp Vitalizing Spice Mix
1 tsp ground turmeric
1 tsp salt
tempering
2 Tbsp ghee
1 small garlic clove, finely chopped
¼ cup chopped onion
1 dry red chili
1 tsp black mustard seeds
1 tsp cumin seeds
1 tsp coriander seeds
In a large saucepan, bring the water to a boil on high heat. Drain and rinse the mung beans. Add the beans to the water and bring back to a boil. Cook, uncovered, for 5 minutes. Add the sweet potato, spice mix, and turmeric. Reduce the heat and simmer, uncovered, for 45 minutes or more. Add more hot water if needed to keep the beans and potato covered.
In a frying pan, warm the ghee on medium heat. Fry the garlic and onion until translucent, stirring occasionally. Add the chili and spices, and continue to fry until slightly brown, about 3 minutes more.
Take off the heat and add the tempering to the mung beans; stir to combine. Let stand for 5 minutes. Serve with basmati rice, or as a soup with a sprouted grain tortilla.
Note: Garlic and onions are not generally part of the sattvic diet because they excite the senses, agitate the mind, and stimulate libido. If you are feeling heavy, dull, or foggy, however, they can be just the thing to motivate that sluggish energy into activity. Favor them in cool weather, and use them therapeutically, not simply for their strong flavor.
cranberry orange raisin relish
MAKES 2 CUPS
Cranberries are cleansing. There is a bright and energizing quality to these little red friends that are harvested at summer’s end after soaking up the fire element for a few months. This relish even looks exciting. Use it as a condiment to jazz up grains, vegetables, or tofu. Try it alongside sprout salad, on a buckwheat dosa, or in Overnight Barley Kanjee.
1 cup golden raisins
½ cup fresh orange juice
¼ cup apple cider vinegar
1 cup fresh (or frozen) cranberries
1 tsp grated orange zest
1 tsp ground ginger
¼ cup raw honey
In a medium saucepan, bring all the ingredients except the honey to a boil over medium heat, stirring frequently. Reduce the heat and simmer, uncovered, for 20 minutes. Remove from the heat, and let cool for 5 minutes. Stir in the honey until evenly distributed.
Store in the refrigerator in a glass, airtight container. This relish keeps for at least 1 week.
lemon pickle
MAKES ONE 8-OZ JAR
In a sattvic meal, redolent with sweet taste, we need just a little bit of the sharp and pungent qualities of this pickle recipe. It packs a real punch with whole lemons, chili, and ginger. Place one heaping teaspoon on the plate alongside vegetable, legume, and grain dishes, or atop a bowl of kichari. The pungency will act as a digestive aid. Just put a bit on the tip of your spoon as you gather up a bite, or stir it right in. You can eat the whole lemon—rind and all.
4 organic lemons
2 cups water
1 Tbsp fresh lemon juice 1-inch piece fresh ginger, peeled and chopped into matchsticks
1½ tsp salt
¼ tsp ground turmeric
¼ cup evaporated cane sugar or coconut sugar
1 tsp chili powder
In a large saucepan, bring the whole lemons and water to a boil on high heat. (The lemons will be only partially submerged in the water.) Turn down the heat and simmer, covered, for 30 minutes, or until skins are soft. Remove from the heat, drain the water, and let the lemons cool.
In a large mixing bowl, cut the lemons into quarters and then in half again, so each lemon is cut into eight pieces. Keeping the juices in the bowl, remove the seeds and woody core. Add the extra lemon juice and mix well. Add the ginger, salt, and turmeric, and mix well. Add the sugar slowly, a tablespoon at a time, mixing so all of the granules dissolve in the juice. Mix in the chili powder.
Refrigerate in a glass jar. Wait 1 full day before eating, and the pickle will keep for 1 month in the fridge.
Pickle Talk
At most meals in India, especially in cool or rainy weather, you find a pickle on the plate—usually sour mango, lemon, or lime. With this six-taste condiment, a meal is completely balanced. More is not better though, as the digestive powers of salty and sour can cause imbalance if eaten in excess. Stick to a teaspoon and try it alongside any savory meal as a digestive, especially if your appetite is dull or your body or mind feels heavy.
chocolate mint double-dipped strawberries
MAKES 6–8 STRAWBERRIES
Mint and strawberries are a classic combination of bright and cool, not to mention the colors! Use your summer harvest to make this light dessert; take 15 minutes more to double dip for optimal chocolatiness. This makes a fancy but light dessert or teatime treat when you have company.
1 batch Basic Coconut Chocolate
8 large organic strawberries, chilled
8 mint leaves
Line a dinner plate with parchment paper. Prepare the chocolate according to the instructions on this page.
The trick to coating the strawberries is to keep the Coconut Chocolate in a liquid state. As the coconut oil begins to cool, it will harden the mixture. Keep a pan of hot water on the stove, and warm the base of the bowl of chocolate in the hot water if it begins to cool and get sticky.
Hold the leaf of each strawberry and suspend it over the bowl of chocolate. Use a large spoon to drizzle the chocolate over and around the strawberry to evenly coat; let the excess drip back into the bowl. Keep the top stem and leaves uncovered as you hold it.
Lay each strawberry on its side on the parchment-lined plate. Press a mint leaf onto the center of each berry. Refrigerate for 15 minutes until the chocolate is hard.
Drizzle the chilled strawberry with the chocolate again, being careful not to break the leaf. You may need to rewarm the chocolate. Leave a little tip of the mint leaf showing for color appeal. Put the strawberries back on the plate and refrigerate for another 15 minutes, or until ready to eat.
Remove from the fridge, and let stand for 5 minutes before eating.
honey almond bites
SERVES 4
Honey is cleansing and is considered in Ayurveda to be a most beneficial food. It creates warming, gunk-scraping actions in the body and can be used to cleanse cholesterol and mucous. Honey’s penetrating quality makes it a digestive aid rather than heavy and dense like other sweets, which can overload the system and promote tamas. Go easy on this one, and make it to order to avoid overeating.
½ cup rolled oats
¼ cup raw honey
¼ cup raw almond butter
½ tsp Sweet Spice Mix
Set aside ¼ cup of the oats. Put the rest of the oats and the remaining ingredients in a mixing bowl, and mash together with a fork or spatula until thoroughly blended. (It takes a little elbow grease.) Refrigerate the batter for 15–20 minutes.
Form balls by rolling 2 tsp of chilled batter between your hands. Place the ¼ cup of oats in a shallow bowl, and roll the balls in the oats to coat.
Keep the balls in the fridge or eat immediately. Serve with a cup of hot herbal tea.
Enjoy These All-the-Time Foods
I know you are wondering what that short list of most beneficial foods is. According to classical texts, the following foods can be consumed often for optimal health: rice, wheat, barley, amalaki, sugar, ghee, milk, honey, and salt. Keep in mind that all of these foods, especially wheat, sugar, and milk, were considered beneficial in their natural, unadulterated forms a few thousand years ago. Today, these foods remain excellent but require good sourcing and minimal processing (see chapter 4 for more information). Amalaki, also known as Indian gooseberry, is an olive-size green fruit that is very sour and high in vitamin C. Amla is most often consumed in the traditional rejuvenative jam, chyawanprash, which is available through Ayurvedic suppliers.
drinking cacao
SERVES 1
If the chocolate bug has got you, this is a sattvic way to have a chocolate treat. Far preferable to store-bought processed chocolate, in this version, the pure fats of cacao and coconut will break down and be absorbed into your tissues. The right kind of fats, digested well, increase mental focus. We all know it tastes good, but this particular cup will make you feel good too.
1 Tbsp cacao powder
1 Tbsp coconut sugar
1 cup hot water
2 tsp coconut oil
Measure the cacao and sugar into a bowl or glass measuring cup. Pour in ¼ cup of the hot water, and stir or whisk until a thick paste forms. Pour in the remaining hot water, and whisk in the coconut oil. Alternatively, you may blend the oil into the beverage with an immersion blender or electric milk frother for a smoother drink.
Pour the cacao into a mug, and enjoy.
Sip Hot Water for Health
Cold quality hardens the body, dries the mucous membranes, and slows the digestion. The simple therapy of sipping hot water can rehydrate and revitalize. Tamas is like water turning to ice; free-moving energy begins to slow down, solidify, and stagnate. This process leaves you feeling dull, uninspired, stuck. It can happen due to mental factors, such as grief, or physical factors, such as ama. Try keeping a thermos of hot water nearby for a few days and sip continuously to melt ama and encourage good circulation.
no-donut holes
MAKES 12–15 TREATS
That’s right, no dough. Dough rhymes with slow. Dough is sticky and heavy, and it makes the mind and body feel slow. Sticky quality is hard to digest and makes for stagnation, procrastination, and eventually, sadness. How about a sweet treat that nourishes you with whole foods and fiber? If that doesn’t motivate you to try No-Donut Holes, I don’t know what will.
2 Tbsp coconut oil
2 Tbsp raw almond butter
¼ cup maple syrup
1 tsp pure vanilla extract
½ cup almond meal
¼ tsp salt
1½ cups Oat Flour
1 Tbsp cacao nibs
2 Tbsp finely shredded coconut
In a large mixing bowl, combine the oil, almond butter, maple syrup, and vanilla. Add the almond meal, Oat Flour, and salt. Mix well with a fork until combined. Smooth the dough along the sides of the bowl with the fork to break up any chunks. Keep going until everything is evenly combined. Fold in the cacao nibs. Put the bowl in the freezer for 5 minutes to firm up.
Put the shredded coconut in a wide bowl. Roll a heaping tablespoon of the dough into a ball, continuing until you’ve used up all the dough. Roll each ball in the coconut to coat, lining them up on a plate or in a storage container as you go. Do not stack the balls.
Store in the refrigerator for up to 1 week. Allow No-Donut Holes to come to room temperature before enjoying.
Although there’s something fun and exciting about eating No-Donut Holes, I’m not always in the mood to stand there and roll balls. I just press the mixture into a square container, sprinkle the coconut on top, refrigerate for an hour, then cut it into squares.
Doughn’t Do It!
Pastries are an instigator of tamas in the mind. The combination of processed white flour, white sugar, and butter or questionable oils makes a trifecta of heavy, indigestible qualities that gunk up the gut. For most, a daily habit of eating pastries is a ticket to slow, dull qualities.
vitalitea
SERVES 2
Need a lift? Need to clear your head? Stuffed up? Overindulged? Try this invigorating combination of slightly and spicy savory to get yourself and your gut in gear. Good for any time of day, but know that this tea will stimulate the appetite on an empty stomach, so be ready.
2½ cups water
1-inch piece fresh ginger, washed
½ tsp cumin seeds
3 cloves
2–3 peppercorns
¼ tsp ground turmeric
In a small saucepan, bring the water to a boil on high heat. Coarsely chop the ginger, leaving the skin on. Add all the spices to the water. Reduce the heat, and simmer for 20–25 minutes. Strain into two mugs.
pine-delion green drink
SERVES 2
Pineapple has sweet, sattvic qualities, as most fruits do. If it is unripe, however, it takes on a sour effect, which can disturb the stomach and, in excess, lead to the excitability and irritability of rajas. Dandelion greens have a bitterness not often found in the standard diet and bring light, clear qualities to the mind and body. Here, sweet and bitter dance together in a nice balance. Get the dandelion greens from an organic supplier while they are fresh, small, and tender. Large greens will yield a bitter shake.
2 cups water or coconut water
1 cup diced ripe pineapple
1 cup packed dandelion greens
Place all the ingredients in a blender in the order listed. Blend on high for 1 minute, until a fluffy, smooth puree results.
Serve immediately.
spicy turmeric lemonade
SERVES 4
The last thing you want to do when you feel lethargic is drink alcohol. Alcohol, excepting the occasional few ounces of medicinal wine or spirit, dulls the mind by overwhelming the body with simple sugars. Having other beverages to choose from, especially when entertaining, is very helpful in sustaining a new habit. On a warm day, sit with a friend, relax, and have a glass of this bright orange, spicy lemonade. It’s quite a conversation starter. Allow time for cooling the spicy syrup as you plan for guests. And easy on the ice.
2-inch piece fresh ginger, crushed
½ tsp ground turmeric
3 cups water
¼ cup raw honey
½ cup fresh lemon juice (about 4 lemons)
1 cup ice
To make the syrup, boil the ginger and turmeric with 1 cup of the water, covered, in a small saucepan for 10 minutes. (Boil longer if you want it stronger.) Take off the heat, and cool for 3–5 minutes. Stir in the honey until dissolved. Refrigerate until cold.
Combine the ginger-turmeric syrup, fresh lemon juice, and the remaining 2 cups of water. Divide among four glasses, each with a few cubes of ice.