The Everyday Ayurveda Cookbook

Summer Foods Guide

Favor foods that are cooling, calming, and slightly dry.

FOODS TO FAVOR

• Bitter and astringent vegetables, such as zucchini, broccoli, leafy greens, celery, green beans, and fennel root

• Sweet, not sour, dairy products, such as milk and ghee

• Light, neutral grains, such as quinoa, white basmati rice, and barley

• Sweet, neutral fruits, such as grapes, pomegranates, stone fruits, melons, and limes

• Cool and light proteins, such as mung beans, tofu, and (for nonvegetarians) lean white meats and fish

• Coconuts and coconut products: water, milk, meat, and sugar

• Cooling spices and herbs, such as fennel seed, coriander, cilantro, cardamom, mint, and turmeric; aloe juice

FOODS TO REDUCE

• Spicy foods

• Coffee

• Vinegar and other ferments (use balsamic vinegar in moderation)

• Alcohol (spirits and red wine are the most aggravating)

• Salty foods

• Raw tomatoes

• Raw onion

• Red meat and egg yolks

• Orange juice

• Sour dairy products, such as packaged yogurt and hard cheeses

• Heating foods, such as chilies, sour tomatoes, and honey

• Anything fried or excessively oily

SUMMER LIFESTYLE GUIDELINES

• Use coconut oil for abhyanga massage (unless your body runs cold, even in warm weather). You may add relaxing scents such as jasmine, lavender, and rose essential oils. Oil massage can be practiced morning or evening to cool down.

• Practice moderation in choosing activities and avoid overscheduling yourself.

• Engage in noncompetitive exercise, like swimming, moderate yoga, and walking.

• Take cool baths and showers.

• Stay out of the midday sun, but do enjoy time in nature. Spend time outside when the sun is lower in the sky or try moon bathing instead of sunbathing.

• Drink room temperature or cool water, not cold or ice water.

SUMMER SHOPPING LIST

VEGETABLES

Beets

Corn

Cucumbers

Fennel

Lettuce

Summer squashes

Zucchini

Herbs (parsley, cilantro, thyme, basil, mint, dill)

FRUITS

Apples

Berries

Dates

Melons

Peaches

Plums

GRAINS

Barley

Quinoa

BEANS

Chickpeas

White beans

FATS

Avocados

Coconut, shredded

Coconut milk

Coconut oil

Goat cheese

Yogurt, homemade or farm-fresh

SPICES

Cardamom

Coriander

Fennel

Turmeric

EXTRAS

Chickpea flour

Coconut water

Hemp protein

Rose water

the beet queen

serves 2

Sweet and bright! This recipe produces a towering beverage; you may choose to share it or pour half into a jar to bring to work. It is great after morning exercise or to tide you over while cooking. The Beet Queen is known for clearing sluggish bowels. Use a Granny Smith apple when in season.

1 tbsp chia seeds (optional)

1 apple, cored and cut into quarters

½ beet, peeled and coarsely chopped

2–3 kale or Swiss chard leaves or handful of baby spinach

juice of ¼ lemon

1 cup water or coconut water

handful of parsley leaves (no stems)

Soak the chia seeds, if using, in a small bowl of water for 5 minutes. Using a carafe blender, put the apple chunks in the carafe first, followed by the beet, lemon juice, leafy greens (except the parsley), and optional chia seeds. Add water or coconut water. Pulse all the ingredients in the blender for 30 seconds, then process on high, adding the parsley leaves through the top as the blender is running. You may need to stop the blender and stir the solids around a few times. Blend until smooth.

The chia seeds act as a thickener, so if you want your Beet Queen to have a juicelike consistency, add more water or omit the chia seeds.

Pour into 2 glasses to serve or save half in a glass jar.

creamy coconut breakfast barley with peaches

serves 2

This meal is sweet, chewy, and satisfying—it will stick with you and nourish you all morning. Barley removes excess water from the system and is a good choice if summer humidity is making you feel puffy.

½ cup pearled barley

2½ cups water

1 peach, pitted and sliced

2 tsp coconut oil

1–2 pinches of cardamom

½ cup coconut milk

1 tbsp coconut sugar (optional)

Rinse the barley in a fine mesh sieve. Add it to a small pot with the water and cook, lid slightly ajar, for 25 minutes or until water is absorbed and barley is soft.

While the barley is cooking, heat the coconut oil in a small, heavy-bottomed pan over low heat. Put the peach slices in the coconut oil, sprinkle with a pinch or two of cardamom, and sauté until the edges begin to brown slightly.

Add to the cooked barley, the coconut milk, optional coconut sugar, and enough water to make it blendable with your immersion hand blender. (If you are using a carafe blender, keep the lid slightly ajar to let steam out while blending.) Process until smooth and creamy.

To serve, pour the cereal into 2 bowls and top with sautéed peaches.

RECIPES FOR PEACH SEASON

Peach season is notoriously short, so when it’s at its height, make the most of it!

Peach Butter

If you have bruised or mealy peaches, substitute them for apples in the Gingered Apple Butter recipe (page 230) and waste nothing! Serve Peach Butter on top of the Creamy Coconut Breakfast Barley instead of the sautéed peach slices.

Ghee Fried Peaches with Blueberries

Follow the Ghee Fried Apples recipe (page 239), replacing the apples with peaches, and stir in a small handful of blueberries for a delicious, perfectly summery treat.

hemp protein squares

makes 6

Hemp is a balanced vegetarian source of protein, with easy-to-digest fats and a nutty flavor. Plant protein is important for those who are physically active this time of year. This no-bake recipe helps you keep your cool by delivering coconut, cardamom, and sweet taste without your having to turn on the stove. These don’t do well left out in the heat, so keep them cool in the refrigerator or in an insulated lunch bag to eat sooner rather than later. Wrap them in wax paper when tucking in your bag for a snack.

¼ cup hemp protein powder

½ cup almond or sunflower butter

¼ cup unsweetened shredded coconut

1 tbsp plus 1 tsp coconut oil

¼ cup pitted Medjool dates (4–5 dates)

¼ cup dried apricots (about 6)

⅛ tsp cardamom powder

In a food processor carafe, mix together all the ingredients except 1 tsp of the coconut oil. Run the processor until the mixture forms a ball in the carafe. If it doesn’t form a ball, add the remaining coconut oil and continue to process until it does. Press the mixture into a shallow 8 x 8-inch baking dish or square, lidded storage container and refrigerate until hard.

To serve, cut into 6 squares.

NOTE: Don’t have a food processor? In a large mixing bowl, combine the hemp protein, cardamom, almond butter, 1 tbsp melted coconut oil, and 1 tbsp maple syrup together with a fork until well blended. Refrigerate as above.

HEMP PROTEIN

Hemp protein is simply ground hemp seed, which retains its fiber and omega fats. Unlike some protein powders, in which a whole food has been separated into different parts, hemp protein remains a whole food. The body is more likely to recognize, metabolize, and assimilate a whole food than one that has been separated.

lemon rice picnic with beetroot palya and cucumber raita

Each of these recipes can stand on its own, but should you have occasion to provide a special picnic for friends and family, the three dishes make up a classic south Indian meal. I have learned how to cook these dishes by observing householders who were kind enough to teach me and Ayurvedic cooks as well, to note the differences between everyday cooking and medicinal cooking. Here I fuse the two: I have changed the recipes slightly, in line with Ayurvedic sensitivities, but the dishes are still quite authentic and bring the tastes of Ayurveda’s roots to your kitchen. It gives me happiness to share this feast with you.

LEMON RICE

serves 2

When you don’t want to heat up your kitchen on a hot summer day, mix up this rice meal using leftover rice and just a few minutes of stove-top cooking time.

1 cup raw basmati rice

1 tbsp coconut oil

½ tsp mustard seeds

1 tbsp peanuts

2 tbsp cashews

¼ tsp hing (asafetida)

½ tsp turmeric powder

½-inch piece fresh gingerroot, grated

2–3 red chilies, dried

juice of 1 small or ½ large lemon

1 handful cilantro leaves, roughly chopped

sea salt to taste

In a large saucepan, combine the basmati rice with 2 cups boiling water and cook at low heat, covered, for 10–15 minutes or until water is absorbed. Allow to cool, so the grains stay separate. Leftover rice works well also.

Heat oil over medium heat in a heavy-bottomed skillet. Add mustard seeds until they begin to splutter and pop, then add peanuts, cashews, hing, turmeric powder, grated ginger, and chilies. Sauté for a few minutes, just until peanuts and cashews begin to brown. Remove from heat.

Put the cooled rice into a large serving bowl. Add lemon juice, cilantro, spiced nut mixture, and salt to the rice and mix slowly with your hands so as not to break the rice grains.

Serve at room temperature, alongside Beetroot Palya and a dollop of Cucumber Mint Raita, or pack it in your tiffin (the Indian stainless steel container with a latching top) for a picnic lunch.

BEETROOT PALYA

serves 2

Palya is the Kannada word used in the state of Maharashtra for vegetables fried with spices, though every region in south India has its own name for this dish. This versatile recipe often features shredded or diced cabbage, carrots, green beans, or okra. Frequently it also includes onion and urad dal, but this Ayurvedic version omits those foods and uses only the traditional mustard seed and shredded coconut. Once you get the hang of this recipe, start experimenting with any vegetable you have on hand. The amount of water will vary by vegetable, so start with less than the ½ cup in this recipe and add a few ounces more during cooking, as needed.

1 tbsp coconut oil

1 tsp mustard seeds

pinch asafetida (hing) powder (optional)

2 cups peeled, finely diced beets

½ cup shredded coconut

¼ tsp cinnamon

1 tsp. salt

½ cup water

Warm the coconut oil in a large frying pan over medium heat. Add the mustard seeds and asafetida powder, if using, and fry in the oil for 2–3 minutes. Cover the pan with a lid so the seeds don’t escape when they pop. Add the diced beets and shredded coconut and fry for a few seconds more, stirring to distribute the oil and spices throughout. Add the cinnamon and salt, then the water. Stir, cover, turn the heat down to low, and simmer for 10 minutes.

Serve alongside Lemon Rice.

CUCUMBER MINT RAITA

serves 4

Often the raita found in Indian restaurants contains raw onion, a pungent food to be moderated in summer. This version is gentler on the system and acts as a digestive aid. Should you desire more exciting flavors, a few spice variations are listed. It’s best made fresh so the cucumber is crisp.

1 large or 2 small cucumbers

¼ tsp salt

¼ tsp pepper

1 cup organic whole milk yogurt

¼ tsp coriander, fennel, or cumin powder (optional)

mint sprigs for garnish (optional)

Peel the cucumber with a vegetable peeler, leaving a few strips of skin for color. Cut it in half lengthwise. Scrape out and discard the seeds. Grate the cucumber halves with a large box grater. In a medium-sized bowl, mix the grated cucumber, ground spice if using, salt, and pepper into the yogurt until well blended. Garnish with sprigs of mint on top, if you like.

Serve raita beside grains and vegetables or pack it in its own container for the Lemon Rice Picnic.

only zucchini soup with avocado and cucumber salad

serves 2

Only Zucchini Soup will amaze you with its creaminess. Zucchini has astringent and bitter qualities, which benefit the body greatly in summer. This soup-and-salad combo comes together quickly and offers you lots of fresh vegetables.

ONLY ZUCCHINI SOUP

2 medium zucchini or summer squash

1 tsp ghee

1 cup water

¼ tsp salt

Cut the zucchini or yellow squash in half lengthwise, then into ½-inch-thick half moons. In a medium-size saucepan, fry the zucchini or squash in the ghee over medium heat until tender, 5–7 minutes. Add water and salt. Cook on medium heat until warm. Remove from heat. With an immersion hand blender, process until smooth.

AVOCADO AND CUCUMBER SALAD

1 medium cucumber

1 avocado

½ tsp Summer Spice Mix

pinch of salt

¼ lime

Peel the cucumber, leaving a few long stripes of skin on for texture and color. Cut in half lengthwise, scrape out the seeds with a teaspoon, and chop the flesh into cubes.

Halve the avocado lengthwise and twist to separate the halves. Refrigerate the half with the seed still in it in an airtight container. Cut the other half into cubes and scoop them out of the peel with a large spoon.

In a small bowl, combine the cucumber and avocado cubes. Sprinkle with spice mix and salt, squeeze the lime over them, and mix all together.

Serve immediately alongside Only Zucchini Soup.

ayur-corn chowder with easy chana dosa

serves 2

Unlike its namesake, usually made with milk and flour, this chowder is sweet and light to balance the oily feeling of humid weather. Round out your meal with Easy Chana Dosa for dipping. Omit the red pepper if you are prone to a hot internal environment.

AYUR-CORN CHOWDER

2–3 ears corn

½ cup yellow summer squash

2 cups unsweetened rice milk

1 tsp ghee

½ tsp Summer Spice Mix

2 tsp finely diced red bell pepper (optional)

salt and pepper to taste

chopped cilantro for garnish

In a steaming basket in a large covered pot, steam 2–3 ears of corn for 10 minutes. Remove the ears from the heat, cool a bit, then remove the kernels by sliding a knife down the sides of the ears. You’ll get about 1 cup, depending on the size of the ears.

Use the large pot to boil the summer squash in the rice milk for 10 minutes.

Add the ghee, ½ cup of the corn, and the spice mix to the squash and rice milk in the saucepan. With an immersion hand blender, process until smooth. Now stir in the remaining ½ cup corn and the diced bell pepper, if using, and heat for 10 minutes more.

Add salt and pepper to taste and serve in 2 bowls, garnishing with chopped cilantro.

EASY CHANA DOSA

makes 4–5

Chana means “chickpea,” and this recipe calls for chickpea (or garbanzo bean) flour, a very dense and gluten-free flour that results from simply grinding the whole bean. In a damp or humid season, chickpea flour is balancing for its dry quality and easy to use. These dosas pack a lot of protein, and you may find that just one dosa will do at a meal. They also pair well with Cilantro Mint Chutney (see page 192) at any meal, even breakfast. To keep it really simple, omit the grated zucchini—and they will cook faster.

½ tsp salt

1 cup chickpea flour

¾ cup water

1 cup grated zucchini

4–5 tbsp chopped fresh cilantro

ghee for cooking

In a small mixing bowl, mix the salt with the flour. Slowly blend the water into the flour until the mixture has the consistency of pancake batter. Stir in the grated zucchini.

Warm a large ceramic nonstick skillet over medium-high heat. Flick a few drops of water on the pan—when it sizzles the pan is ready. Pour 1/3 cup of the dosa batter into the pan, slightly tilt the pan, and spread the batter in circles with the back of a large spoon until the dosa is thin, about 7 inches round. Sprinkle 1 tbsp of fresh cilantro evenly over the batter. When it begins to look dry on top, drizzle ½ tsp of ghee over the dosa, then check to see that the bottom is browning. Flip it a few times and cook until both sides are brown. Each dosa takes about 5 minutes to cook.

NOTE: This frying technique is much like the one in the Everyday Dosa recipe, but it will still require a bit of practice. A ceramic nonstick pan makes this dish easier to execute, but you may botch the first dosa before you get the heat right. Once you are familiar with the temperament of your pan and your burner, your dosa technique will gel.

maha quinoa salad

serves 3–4

You might happily eat this salad all the time as your main summer meal—hence the word maha in the name, meaning “great.” Quinoa is high in plant protein and is on the light and dry side. If you have fresh herbs, these can be stirred in at the end before serving. Parsley and cilantro are my favorites in the Maha Quinoa Salad.

FOR THE QUINOA

2 cups water

1 cup white quinoa (or white with a little red mixed in for color)

2 cups mixed summer vegetables (zucchini, carrots, bok choy, green beans, and/or sugar snap peas), coarsely chopped

chopped fresh parsley for garnish

MAKE THE QUINOA:

In a medium saucepan, bring 2 cups of water to a boil. Add quinoa and simmer covered on low heat for 10 minutes. Add chopped vegetables on top of the cooking quinoa, cover to steam, and cook 10 minutes more. Remove the pan from the heat, fluff the quinoa and vegetables together with a fork, and leave uncovered until cool.

FOR THE DRESSING

1 large or 2 small lemons

3 tbsp olive or hemp oil

1 tsp salt

1 tsp Summer Spice Mix

MAKE THE DRESSING:

Juice the lemons into a small mixing bowl. Whisk in the olive or hemp oil, salt, and spice mix until well blended or shake together in an 8-ounce jar.

Pour the dressing over the quinoa when fully cooled and mix together with a fork.

Serve as a stand-alone entrée, garnished with chopped fresh parsley, or with a side of Herbed Hummus (page 190).

VARIATION: QUINOA TABOULI

Cook the quinoa as in the recipe, omit the mixed vegetables and spice mix, stir in ½–1 cup of chopped fresh parsley and 6 halved cherry tomatoes after the quinoa cools, and you’ve got Quinoa Tabouli.

detox dal soup

serves 4–6

This dal is thinner and lighter than the cool-weather version, Warming Tomato Dal, on page 241; it contains cooling spices, summer vegetables, and a good hit of lime for a refreshing, satisfying meal. It will cook up quickly to minimize stove-top time on a hot day. Detox Dal Soup helps the body get rid of ama, unwanted toxins. To enjoy it in other seasons, simply swap out the seasonal spice mix and add a seasonally appropriate vegetable.

1 cup yellow split mung beans

6 cups water

1 tsp turmeric powder

1 tsp coriander powder

1 tsp Summer Spice Mix

2 small zucchini

½ tsp salt (optional)

2 tsp coconut oil

1 tsp cumin seeds

small handful fresh curry leaf

juice of ½ lime

2 tbsp chopped cilantro for garnish (optional)

In a large saucepan, heat 4 cups of the water over high heat until it boils. While the water is heating, rinse the split mung beans in cool water until the water runs clear. Add the mung beans, turmeric powder, coriander powder, and spice mix to the saucepan. Turn heat down to low, cover with the lid slightly ajar, and simmer for 20 minutes.

Cut the zucchini lengthwise, then into half moons. Add the zucchini to the pot and bring the water to a boil again. Add the remaining 2 cups of water and salt, partially cover again. No need to stir. Simmer for another 10 minutes.

In a small frying pan, heat the coconut oil over medium heat, add cumin seeds and curry leaf, and sauté until you can smell the spices, just 2–3 minutes. Add the tempered spices to the dal for the last 5 minutes of the cooking time. Remove from heat and stir in the lime juice.

Serve in bowls with a topping of the fresh cilantro or with a lime wedge, perhaps a side of Toasted Nori (page 251).

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 just 5–10 seconds before you add the vegetables.

CURRY LEAF

Curry leaf is a staple in many south Indian dishes. Curry leaf is known to support the liver, balance blood sugar, and help the digestive system clean out unwanted particles. Indian groceries often have fresh curry leaf, and you can freeze the leaves if you buy more than you can use immediately. If you live in a warm climate, I recommend growing curry leaf yourself.

steamed zucchini noodles with yogurt dill sauce

serves 2

Zucchini noodles are fun to make and quick when you use a julienne peeler, found at many kitchen stores. This recipe gives you a great way to eat up those abundant zucchinis from the summer garden and to benefit from their cooling nature. Sub in a julienned carrot or yellow squash for beauty. The noodles also go great with Whipped Tahini Sauce, accompanied by Cilantro Mint Chutney or in a Noodle Bowl (see pages 205, 192, 250).

FOR THE NOODLES

1 cup water

2 small or medium-size zucchini

MAKE THE NOODLES:

Pour water into a medium saucepan with steamer basket. Bring to a boil.

Draw the julienne peeler down the zucchinis lengthwise to form noodles. Pile the noodles into the steamer basket, cover, and steam for 3–4 minutes. The noodles should be al dente. Drain into a colander immediately.

FOR THE SAUCE

¼ cup chopped fresh dill

1 cup organic whole milk yogurt

1 tbsp fresh lemon juice

½ tsp turmeric powder

½ tsp salt

freshly ground pepper to taste

MAKE THE SAUCE:

In a small mixing bowl, whisk all the ingredients together with a fork until well blended.

To serve, divide the warm noodles into 2 bowls and pour the yogurt sauce over each serving.

FINDING FRESH YOGURT

It is important to buy fresh yogurt when it is available—farmers’ markets often have locally made yogurt for sale—or learn to make your own at home. The longer yogurt sits, the more it ferments, making the yogurt sour. Sour taste is sharp in quality and heating for the body, which is not what we are going for in the summer. Packaged yogurt is never as balancing for the system as fresh, whole milk yogurt, which is more sweet in taste.

fresh fennel and dill soup

serves 2

Fennel has the cooling, soothing properties to balance the sometimes intense qualities of summer weather. Whip up this simple vegetable soup for an easy supper that will help you relax.

1 fennel bulb

1 tsp ghee

2 large kale or Swiss chard leaves

3 cups water

1 tsp salt

½ cup cooked white or garbanzo beans or raw mung bean sprouts

1 tbsp finely chopped fresh dill (or dried)

Chop the fennel bulb into thin slices, as you would an onion. In a medium saucepan sauté the slices in ghee for about 5 minutes. Cut the kale or chard leaves into thin strips and stir in. Add the water, salt, and beans. (If you are using dried dill, add it in as well.) Simmer for 20 minutes covered. Remove from heat and stir in the fresh dill.

Serve this soup by itself for a simple supper or with an Easy Chana Dosa on the side if you are very hungry.

kate’s only salad

serves 2

I don’t often eat raw, cold salad anymore. As I learned that my body digested warm, cooked food better, salad no longer appealed to me. In the heat of summer, however, this shaved fennel salad with chèvre remains a favorite; it’s colorful, cool, and sweet. All of these characteristics balance the irritability that hot weather may cause in the body. The astringent, bitter qualities of cranberries balance humidity by reducing the water in your system, while fennel balances heat with the cooling effect of its sweet licorice taste.

1 fennel bulb

1 head romaine or red leaf lettuce, chopped, or ½ lb mesclun greens

2 tbsp olive, sunflower, or grapeseed oil

2 tbsp fine balsamic vinegar

¼ cup chèvre

¼ cup chopped almonds or toasted sunflower seeds

¼ cup dried cranberries

Cut the woody tops off the fennel bulb (you can save them for flavoring soups or broth). Cut the fennel bulb into thin slivers with a sharp knife. In a large salad bowl, toss the slivered fennel with the greens. Divide into two wide bowls. Drizzle 1 tbsp oil and 1 tbsp vinegar over each bowl of greens. With a fork, crumble 2 tbsp of the chèvre into each bowl. If it is too soft to crumble, put the chèvre in the freezer for a few minutes.

To serve, sprinkle the almonds or sunflower seeds and cranberries on top of each salad.

OPTIONAL SERVING NOTES: Top with grated beet for added color. When beet greens are available, I steam them and enjoy them with chévre, almonds, and cranberries.

BALSAMIC VINEGAR

You’ll know low-quality balsamic vinegar because it comes in a big jug and costs a lot less than high-quality balsamic—but it also has a higher acid content, which is not advised for most in the hot months. Fine balsamic vinegar has been reduced, a slow cooking process—like caramelizing onions—that turns acidity to sweetness. Fine balsamic will offer a sweet taste, only slightly sour, with qualities more soothing than the sharp ones of an acidic vinegar.

fruit salad trio

serves 1

Most travelers to India, where fruits can be easier to come by than vegetables, will enjoy a fruit salad at breakfast time. This treat makes a light breakfast in warm weather, when the appetite is small, and also stands in for supper in hot weather. It is best to combine fruits that have similar qualities, such as mixed citrus (heating and sour for brightening winter doldrums), mixed berries (astringent and cleansing when they are in season), or mixed sweet fruits (cooling in late summer and early fall).

Enjoy each of these salads on their own, in season, for maximum benefit. Except for the combination of dates and milk, most raw fruits can create a sour effect in the stomach when mixed with other foods, so it is best to eat fruit salad alone.

NOTE: Mixed fruits at night is an Ayurvedic home remedy for sluggish bowels. If you have this problem, try a fruit salad for dinner to get things moving tomorrow.

CITRUS SALAD

1 orange, sectioned and chopped

½ grapefruit, sectioned and chopped

2 dried pineapple rings, diced

2 tbsp coconut water

1 squeeze fresh lime juice on top

BERRY SALAD

½ cup blueberries

½ cup raspberries

½ cup chopped strawberries

1 tbsp dried cranberries

2 tbsp pomegranate juice

SWEET SALAD

½ chopped cored apple

1 chopped cored pear

½ cup halved red grapes

2 dates, pitted and diced

2 tbsp apple juice

mint leaves for garnish

In a small bowl, toss the fruits together with the liquid and let stand for 20–30 minutes.

Serve by itself as a meal.

THE BANANA STANDS ALONE

Ripe banana is dense and moist. Notice there is no banana in these salads, or mixed into any recipe, for that matter. Bananas digest best when enjoyed on their own and you’ll find are quite satisfying this way.

ananda-coco

serves 2

Meet your new favorite summer frozen treat: Ananda-Coco, or coconut milk ice cream. While icy foods of any sort are not recommended in Ayurveda, this recipe balances the cold by integrating ginger and is better for you than most frozen treats. It is best to have this one only on occasion as a special indulgence, when the weather is very hot. Ananda means “bliss” in Sanskrit, and although yoga philosophy tells us bliss does not result from an object, such as frozen treats, you might be fooled. But be forewarned: eating Ananda-Coco too often will result in a cold belly, not long-term bliss. Make your own and make it to order, as it won’t freeze as well as ice cream.

1 cup canned coconut milk

½-inch piece fresh gingerroot, peeled and roughly chopped, or ½ tsp ginger powder

1 cup frozen berries (strawberries, raspberries, blueberries, etc.)

2 tbsp maple syrup or coconut sugar

1 tsp pure vanilla extract

2–3 ice cubes to thicken texture (optional)

In a blender, pulse together the coconut milk and ginger until finely mixed. Add the berries, maple syrup or coconut sugar, and vanilla extract to the blender carafe and pulse just until smooth. With the blender running, add the ice, cube by cube, if desired, until the mixture reaches a texture similar to that of sorbet or soft ice cream.

Over time, see if you can adjust to eating a less “frozen” frozen treat, reducing the number of ice cubes you use so your stomach can break it down more easily. It takes a little getting used to, but eventually you’ll find that fully frozen is not as appealing as comfortably cool.

FREEZE YOUR OWN BERRIES

Fresh food is far superior to frozen. But if you live in berry country, you know how short the season is and are probably in the habit of picking and freezing your own organic berries. The care and attention you give to preserving some of your bumper crop can extend the season another month, and it also infuses prana into your fruits, but it is better not to eat foods that have been frozen much longer than that.

coconut rice pudding

serves 2

Rice pudding, known as kheer, often appears on holy festival days when gods and goddesses are being honored in temples and in celebratory households. Servings of this rich sweet are offered to the deities and to the pilgrims in small dishes, as part of a feast served on a banana leaf, or doled out of buckets and clay urns right into people’s hands. The Ayurvedic version is much lighter than the holiday fare and can be consumed more often as a nourishing dessert. Coconut Rice Pudding can be served warm as well as cool, depending on the weather.

1 cup cooked white jasmine rice

1 cup coconut milk

2 dates, pitted and chopped

2 tsp coconut sugar or maple syrup

10 almonds, soaked and chopped or ground

¼ tsp cardamom powder

fresh mint leaves to garnish

In a medium saucepan heat the rice and coconut milk together over medium-high heat until boiling. Stir in the chopped dates, coconut sugar or maple syrup, almonds, and cardamom powder. Simmer, covered, on low heat for 15 minutes.

To serve, ladle into your guest’s open hand. Or, divide into 2 decorative bowls and garnish with fresh mint.

cardamom limeade

serves 2

Together cardamom and lime juice make an exceptionally cool and refreshing drink. This beverage promises to calm irritable, overheated moods.

3 cups water

¼ cup lime juice (juice of 2-3 limes)

¼ tsp cardamom powder

1 tbsp coconut sugar dissolved in 1 tbsp hot water

Mix together all of the ingredients in a small pitcher or 32-ounce glass jar.

Serve in 2 tall glasses with 2 ice cubes per glass.

A BALANCING BEVERAGE SAVES THE DAY

Rachel came to see me when she was experiencing low energy levels and having trouble making it through a workday without eating junk food. She was accustomed to having coffee and a cookie when that three o’clock low point came around. She enjoyed the chance to get up from her desk for a few minutes, go get coffee, and come back with a treat for the last few hours of work. We talked about managing highs and lows by eating regular meals, not at the desk, and after a few months, Rachel was stopping work midday to eat a nice lunch and making it to dinner without an afternoon cookie. When she started having uncomfortable acid stomach symptoms during or after dinner, we noticed it was on the days when she still had coffee. I suggested she try drinking Cardamon Limeade instead of coffee when she craved an afternoon pick-me-up. Rachel got in the habit of making a Cardamom Limeade in the morning and bringing this neutralizing, cooling beverage in a jar from home. She no longer experiences acid stomach discomfort at dinnertime.

cukamint mocktail

makes 2 tall ones or 4 tumblers

Alcohol increases the sharp, hot, penetrating qualities we already experience in summer, arguably more than any other food, so here’s a cool cocktail to quench your thirst without the booze. Getting in the swing of new habits is easier when you have something delicious to enjoy. This drink looks nice in a tumbler; put in just enough ice—two cubes per glass—to make a tinkling sound when you serve them but not enough to freeze the drinkers’ bellies.

2 cucumbers, peeled, sliced lengthwise, and deseeded

a few sprigs fresh mint

2 cups coconut water

juice of 1 lime

lime wedges for garnish

In a blender carafe, blend cucumbers and mint sprigs with

1 cup of the coconut water for 1 minute, until liquefied. Then add the remaining coconut water and the lime juice to the carafe and blend again to combine.

Serve cool, pouring into 2 tall glasses or 4 tumblers, over 2 ice cubes per glass, garnishing each with a lime wedge.

basil melon cooler

serves 4

Melon is delicious, hydrating, and cooling. However, melon does not digest well with other foods, so it’s best to drink Basil Melon Cooler at least an hour before a meal. It’s great as a predinner pick-me-up. Try substituting mint leaves for the basil.

4 cups chopped, deseeded watermelon, honeydew melon, or cantaloupe

4 large basil leaves

¼ tsp ginger powder

juice of 1 lime

¼–½ cup water

3–4 ice cubes (optional)

basil leaves and lime wedges for garnish

Put the chopped melon, 4 basil leaves, ginger powder, and lime juice in a blender carafe along with ¼ cup of the water. Blend on high speed until the basil has become green flecks. For a smoothie texture, add the ice cubes; if you prefer it more liquid, omit the ice and add up to ¼ cup more of water. Blend again until smooth.

Serve in 4 glasses, each garnished with 1 fresh basil leaf and 1 lime wedge.

herbed hummus

makes 32 ounces (2 batches)

Store-bought hummus contains a lot of canola oil. If you take the time to make a batch yourself, yours will be chock-full of whole foods instead: pure olive oil and tahini, plus any fresh and vital herbs you’d like for flavoring. If you don’t digest fats well, you can reduce the tahini and olive oil by half and add ¼ cup of the chickpea cooking water to thin the hummus out. This is a batch-sized recipe; it’s great for entertaining and potlucks, served with vegetable spears, rye crackers, and rice crackers.

2 cups dried chickpeas

8 cups water

¼ cup olive oil

¼ cup fresh lemon juice (juice of 1–2 lemons)

¼ cup tahini

2 tsp sea salt, or to taste

½ cup fresh herbs, roughly chopped (cilantro, parsley, basil, rosemary, etc.)

Soak the dried chickpeas overnight. Rinse the chickpeas and simmer in a large pot with 8 cups fresh water for about 2 hours. (You can leave them unattended.) When the skins start to come off and you can squish the chickpeas between your fingers, they are ready. Put the chickpeas in a food processor or blender carafe, reserving any excess cooking water. Add the olive oil, lemon juice, tahini, and sea salt. If needed, add a few tablespoons of the reserved cooking water to process the chickpeas, enough to blend them to a smooth consistency. Add the fresh herbs and pulse until combined. (If you’re using a quart-sized carafe, you may have to process the hummus in 2 batches and mix them together at the end.)

Serve in a wide bowl drizzled with olive oil, or refrigerate in storage containers for up to 5 days.

NOTE: Have you ever tried warm hummus? It’s delicious. Warm the hummus in a pan on the stovetop and serve with rye or rice crackers, on an Everyday Steamed Salad Bowl, in a wrap, or with cucumber spears.

cilantro mint chutney

makes about 2 cups

This chutney brings a fresh, cool taste experience to any meal. It goes well with dals, kichari, rice dishes, and vegetables. The recipe keeps it simple—it’s just herbs and coconut, really—so it combines well with most meals. In summer, serving a hearty spoonful on the side is always recommended.

½ cup fresh lemon juice

¼ cup purified water

1 bunch fresh cilantro

1 bunch fresh mint

½ cup unsweetened dried coconut

¼ cup fresh gingerroot, peeled and coarsely chopped

2 tsp raw honey (optional)

1 tsp sea salt

½ tsp freshly ground black pepper

In a food processor or carafe blender, process the lemon juice, water, cilantro, and mint until the cilantro is coarsely chopped. Add the rest of the ingredients and blend until smooth.

Store covered in the refrigerator for up to 1 week.

NOTE: You can also make pure mint or pure cilantro chutney and enjoy the flavors separately.

RAW ONIONS FOR RAJAS

The kinetic quality of our universe, rajas, is always moving. Foods that are stimulating to the senses increase rajas, the mobile quality of mind and body. When I eat raw onion, I am distracted by the strong taste in my mouth for the rest of the day and sometimes longer. In the next morning’s yoga practice, I smell onion in my sweat. Being followed around by the smell of something eaten yesterday suggests the far-reaching effect of rajas. Foods that are fresh, whole, and energizing but not stimulating are called sattvic. Their mellow flavors increase feelings of quietude, comfort, and well-being, and nourish the body without exciting the mind or senses. This cilantro-mint chutney is a great example.

summer ayurvedic spice mix

You will notice the other seasonal chapters feature a salt recipe. Here I’ve eliminated it because the humidity of summer warrants a lower salt intake. Rejoice in the tastiness of fresh herbs instead of salt (see the sidebar “Fresh Herbs” for an easy tip)—you will reduce water retention and the puffy or bloated feeling some folks get in the heart of summer. Cardamom and turmeric counteract stomach acid, so integrating the Summer Spice Mix into your meals will balance a potential increase of hot, sharp qualities.

SUMMER SPICE MIX

1 tbsp whole coriander seeds

1 tbsp whole cumin seeds

1 tbsp whole fennel seeds

1 tbsp turmeric powder

½ tsp cardamom powder

Dry roast the coriander, cumin, and fennel seeds in a heavy-bottomed pan on medium heat for a few minutes, until you can smell them. Let them cool completely. Grind to a uniform consistency in a spice-dedicated coffee grinder or by hand with a mortar and pestle. Transfer to a small bowl and stir in turmeric and cardamom powders until well combined.

Store in an airtight jar or shaker top container.

FRESH HERBS

In lieu of a recipe for a seasonal salt, here’s a tip for keeping fresh herbs around the kitchen in a form that can be added quickly to any of your summer and fall soups and spreadables.

Herbed Ice Cubes

Buy one or two bunches of fresh parsley, cilantro, or basil—or better yet, grow them! Soak the herbs in water to remove dirt, then shake off excess water and press with a clean towel to dry. Pull the leaves off the stems with your fingers or chop them off with a knife and discard the stems. (The stems of most herbs are too bitter for eating.) Set aside a big handful of leaves to be used the same day for garnish to a dish or as an ingredient in a summer recipe. Then, in blender carafe or food processor, process the rest of the leaves with enough water to make a thick puree. Pour into ice cube trays and freeze. You now have fresh-frozen herb cubes that can be added to juices, soups, chutneys, and sauces in a jiffy.