Ayurvedic Recipes
(This is an excerpt from a University Of Metaphysical Sciences course at www.umsonline.org,
please feel free to visit the school website)
Making Prized Ghee
Ghee, or Clarified Butter, is the oil of choice for sautéing, flavoring toast, and digestive aid. It is easy to make at home and smells a little bit like caramel when done. It is known to be high in omega 3 oils, best for kapha and balancing for pitta.
To make ghee, take a pound of organic, unsalted butter and warm it over medium-low heat in a sauce pan. You’ll start to hear it crackle, this is the butter boiling off its moisture. Lower the heat slightly and listen. When the sound stops, and the milk solids have turned golden brown at the bottom, strain off the top and filter into a clean glass container. The finished ghee should be a beautiful golden color and clear. It can last in the refrigerator for months but will keep several weeks at room temperature.
Khichari
This is the classic Ayurveda one dish meal. Easy to digest, easy to make, it is said to heal the sick. This recipe is recommended by some as a seven day mono-diet for detoxifying at the change of seasons. It can cause constipation if eaten exclusively for that long. Adjust the spices for your individual constitution. This recipe is highly regarded as beneficial to health and should be eaten often.
2 Tbs.Ghee
2 Tbs.Turmeric
2 tsp coriander powder
2 tsp fennel powder
2 tsp cumin powder
2 tsp mustard powder
1 Tbs. Fresh ginger grated
1 cup Basmati rice
1 cup Mung Dal (split yellow peas or lentils)
6 cups boiling water
Melt ghee and add spices and wait for aroma. Add rice and dal and sauté for 1-2 minutes. Add water, bring to boil and simmer for 30 minutes. You could now add any vegetables cut into small pieces and simmer for 20 more minutes. Add water as needed but not too much so that all water is absorbed when done. Fresh cilantro, lemon juice, dill or parsley can be added at the end.
Homemade Yogurt
Less sour and easier on digestion. Pitta types use in moderation.
One quart whole organic milk, boiled and cooled. Then mix in 2 tablespoons of yogurt placed into a glass or ceramic jar. Leave covered in a warm place (such as the oven with the light on). By morning you’ll have fresh yogurt.
Lassi
Lassi is a cool, nurturing summer drink. It will stimulate digestion, energize and quench thirst. Lassi is okay to drink with a meal unlike milk, and makes a great snack. Add your favorite spices to balance your dosha. It is best to use homemade yogurt if possible.
3 tablespoons hot water with choice of spices below...
Spice version: one pinch each of ginger, ground cumin, ground coriander, sugar...
Mango version: 3 tablespoons of mango puree, dash of rose water...
Cool version: mint leaves, salt, cumin
Blend for ten seconds and add remaining ingredients
1 part whole milk yogurt (1/2 cup per serving)
1 part water (1/2 cup per serving)
Mix in blender till foamy and well mixed.
Cottage Cheese or Paneer
Found to be easier to digest than aged cheese, paneer is often used in many Indian recipes. Use in moderation, crumbled on cooked veggies for a protein boost.
1 quart whole organic milk
juice of 1 lemon
Boil milk on medium and add lemon juice. The milk should immediately curdle. Strain through several layers of cheese cloth until all moisture is removed. Refrigerate.
Chapatis or Pan Fried Flat Bread
Balancing to vata, this sweet tortilla like bread gives strength and vitality. Substitute a small portion for other less heavy grains, like spelt or rice, and add less ghee to avoid aggravating kapha types.
1 cup whole wheat pastry flour
1/2 tsp. salt
1/2 cup water
3 Tbs. ghee
Mix dry ingredients and add water slowly. Knead dough until smooth and elastic, adding more water if needed. Cover with damp cloth and let rest for 1-2 hours in a warm place. Knead dough again and divide into 8-10 pieces. Roll each ball into thin 6-8 inch round on a floured board. Heat cast iron skillet on medium. Remove excess flour dust and brown chapatis on both sides. It is an additional option to take flat bread with tongs and hold over open flame until it puffs up and steams. Keep warm and serve with curry, khitchari or soup.