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Whether you want to lose weight or find a diet that chimes with your body type to bring you optimum health, Anjum’s Ayurvedic Diet is for you. It’s scarcely believable that Anjum Anand could ever have had a weight problem but in her early 20s she was overweight and a serial dieter. She eventually lost all the weight but it took a while to discover the diet she should follow both to lose and to maintain weight loss. Finally, she found the solution not from modern Western science or diet experts but in the Indian system of Ayurveda – the oldest and most holistic medical system on the planet. Translating as ‘the science of living wisely and well’, Ayurveda teaches us how to maintain optimum health and harmony both within ourselves and with nature. It recognises three body types and, once you’ve established your basic body type, you can not only find the diet that will best suit you (and get your body back into shape) but also correct any imbalances to resolve eating and digestive disorders, sleep problems and many other illnesses. In this groundbreaking new diet book Anjum shows how to work out your body type, the foods you should eat (or avoid) and how to combine them into delicious recipes for every meal. Uniquely, this Ayurvedic cookbook includes recipes from East and West as well as complete food charts stating which foods are best for each dosha. For anyone purely interested in healthy eating the 75 recipes are all low fat and healthy, but each is labelled according to its suitability for each body type. Good eating hints and tips, a range of meal plans and advice on recommended exercise and lifestyle for each body type complete the book.
Anjum Anand grew up in London and Switzerland, and regularly visits family in Delhi and Calcutta. She is the presenter of BBC2’s Indian Food Made Easy and has also appeared on UKTV’s Great Food Live. Indian Food Made Easy, published to accompany the first TV series, was an instant bestseller and one of the Top 10 bestselling cookbooks of 2007. Her next book, Anjum’s New Indian, accompanied a second series of Indian Food Made Easy and has sold over 100,000 copies.
£14.99 p/b + flaps ISBN 987-1-84400-757-8 160pp 253 x 201mm 40,000 words including 75 recipes 75 colour photographs Publication January 2010
Quadrille Publishing Ltd Alhambra House 27-31 Charing Cross Road London WC2H OLS www.quadrille.co.uk
Anjum's Ayurvedic Diet BLAD
5/8/09
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Page c4
Whether you want to lose weight or find a diet that chimes with your body type to bring you optimum health, Anjum’s Ayurvedic Diet is for you. It’s scarcely believable that Anjum Anand could ever have had a weight problem but in her early 20s she was overweight and a serial dieter. She eventually lost all the weight but it took a while to discover the diet she should follow both to lose and to maintain weight loss. Finally, she found the solution not from modern Western science or diet experts but in the Indian system of Ayurveda – the oldest and most holistic medical system on the planet. Translating as ‘the science of living wisely and well’, Ayurveda teaches us how to maintain optimum health and harmony both within ourselves and with nature. It recognises three body types and, once you’ve established your basic body type, you can not only find the diet that will best suit you (and get your body back into shape) but also correct any imbalances to resolve eating and digestive disorders, sleep problems and many other illnesses. In this groundbreaking new diet book Anjum shows how to work out your body type, the foods you should eat (or avoid) and how to combine them into delicious recipes for every meal. Uniquely, this Ayurvedic cookbook includes recipes from East and West as well as complete food charts stating which foods are best for each dosha. For anyone purely interested in healthy eating the 75 recipes are all low fat and healthy, but each is labelled according to its suitability for each body type. Good eating hints and tips, a range of meal plans and advice on recommended exercise and lifestyle for each body type complete the book.
Anjum Anand grew up in London and Switzerland, and regularly visits family in Delhi and Calcutta. She is the presenter of BBC2’s Indian Food Made Easy and has also appeared on UKTV’s Great Food Live. Indian Food Made Easy, published to accompany the first TV series, was an instant bestseller and one of the Top 10 bestselling cookbooks of 2007. Her next book, Anjum’s New Indian, accompanied a second series of Indian Food Made Easy and has sold over 100,000 copies.
£14.99 p/b + flaps ISBN 987-1-84400-757-8 160pp 253 x 201mm 40,000 words including 75 recipes 75 colour photographs Publication January 2010
Quadrille Publishing Ltd Alhambra House 27-31 Charing Cross Road London WC2H OLS www.quadrille.co.uk
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CONTENTS I n t r oducti on 4 O r i g i n s of Ayur ve da 5 T h e Dos has 9 Wh i c h D o sha ar e You? 10 Ay u r ve d a a nd T he Body 14 E a t i n g t h e Ayur ve di c Way 19 T h e Va t a D o s h a 2 4 T h e P i t ta Dos ha 30 T h e Ka pha Dos ha 36 Ay u r ve d a a n d We i ght L os s 42 T h e Ay u r ve da De tox 46 R e ci pe s 54 Breakfast 58 S oups 70 Salads 82 Fi s h 94 C h i cke n 106 Ve g e t a bl e s 1 2 0 Gr ains 136 D e s s e r ts 142 F o o d char ts 154 I n de x 158
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The Doshas In the body, the five elements (air, ether, fire, water and earth) become biological elements and are grouped into three energies known as doshas.
The
Vata dosha is made of air and ether
The
Pitta dosha is made of fire and a little water
The
Kapha dosha is made of earth and water
Our body is made up of all three doshas and together they are responsible for all our physiological functions. However, like the individuality of a snow flake, we are all made up of the same elements but we are not all the same.This is because the doshas are rarely present in equal proportions and we are born with our own unique ratio of the doshas.This distinct combination makes us who we are and gives us our natural constitution or prakruti. Your prakruti is like your DNA and comes from your parents’ own prakruti and your mother’s lifestyle and diet when pregnant. It determines what we look like, our temperament, our character, how we sleep and how we approach and deal with situations. As the doshas are not in equal proportions, one or two them will exist in a comparatively
larger amount than the other(s).This dominant dosha becomes your own dosha and is there to remind you which element is naturally high in your body and therefore which element to be particularly careful of. So, if you have more pitta in your body, you will be a pitta dosha or pitta mind/body type.You will be aware of having more ‘fire’ in you than the other doshas so need to be careful of this element in your diet and actions.Therefore, you should avoid eating too many hot, spicy meals while sitting under the midday sun (the qualities of fire, heat, burning and acidity identify both actions to be governed by pitta). Most of us have two dominant doshas making us vata/kapha (the most dominant pairing), pitta/kapha or vata/pitta.You can also have all three doshas balanced and be tri-doshic, but it is rare. THE DOSHAS
.
9
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The Doshas In the body, the five elements (air, ether, fire, water and earth) become biological elements and are grouped into three energies known as doshas.
The
Vata dosha is made of air and ether
The
Pitta dosha is made of fire and a little water
The
Kapha dosha is made of earth and water
Our body is made up of all three doshas and together they are responsible for all our physiological functions. However, like the individuality of a snow flake, we are all made up of the same elements but we are not all the same.This is because the doshas are rarely present in equal proportions and we are born with our own unique ratio of the doshas.This distinct combination makes us who we are and gives us our natural constitution or prakruti. Your prakruti is like your DNA and comes from your parents’ own prakruti and your mother’s lifestyle and diet when pregnant. It determines what we look like, our temperament, our character, how we sleep and how we approach and deal with situations. As the doshas are not in equal proportions, one or two them will exist in a comparatively
larger amount than the other(s).This dominant dosha becomes your own dosha and is there to remind you which element is naturally high in your body and therefore which element to be particularly careful of. So, if you have more pitta in your body, you will be a pitta dosha or pitta mind/body type.You will be aware of having more ‘fire’ in you than the other doshas so need to be careful of this element in your diet and actions.Therefore, you should avoid eating too many hot, spicy meals while sitting under the midday sun (the qualities of fire, heat, burning and acidity identify both actions to be governed by pitta). Most of us have two dominant doshas making us vata/kapha (the most dominant pairing), pitta/kapha or vata/pitta.You can also have all three doshas balanced and be tri-doshic, but it is rare. THE DOSHAS
.
9
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South Indian Chowder VATA
P I T TA
Serves 1 generously, can be doubled 1 tsp vegetable oil 1 ⁄4 tsp mustard seeds 5 fresh curry leaves 1 ⁄2 small onion, chopped 1 green chilli, pierced with the tip of a knife 150ml coconut milk 150ml water 150g potatoes, peeled and cut into 2cm cubes 60g corn kernels, fresh or frozen and defrosted 60g smoked haddock fillet 140g unsmoked haddock fillet Large handful of baby or whole leaf spinach (shredded if whole leaf) Salt and lots of freshly ground black pepper
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A N J U M ’ S AY U R V E D I C D I E T
I have always loved chowders.They are one-pot bowls of creamy, smoky, comforting deliciousness.They are also really easy to cook and can be made in small quantities. Ayurveda is very vocal about not mixing milk or cream with animal proteins so I have made this chowder with coconut milk instead and spiced it up a little to complete the Southern Indian touch.This soup is perfect for vata and pitta (but pitta should omit the chilli). Heat the oil in a small non-stick saucepan and add the mustard seeds. When they start to splutter, add the curry leaves, onion and chilli; cook for 40 seconds.Then add the coconut milk and water and bring to a boil. Add the potatoes and fresh corn (if using). Once the potatoes are soft, mash a few pieces with a fork to help thicken the soup. Add in the frozen corn (if using) and some extra water at this stage if the soup has reduced too much. Bring back to a boil, taste and adjust the seasoning, then add the fish and the spinach. Cover and simmer over a low heat for 3–4 minutes or until the fish is done and flakes easily.
SOUPS
.
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South Indian Chowder VATA
P I T TA
Serves 1 generously, can be doubled 1 tsp vegetable oil 1 ⁄4 tsp mustard seeds 5 fresh curry leaves 1 ⁄2 small onion, chopped 1 green chilli, pierced with the tip of a knife 150ml coconut milk 150ml water 150g potatoes, peeled and cut into 2cm cubes 60g corn kernels, fresh or frozen and defrosted 60g smoked haddock fillet 140g unsmoked haddock fillet Large handful of baby or whole leaf spinach (shredded if whole leaf) Salt and lots of freshly ground black pepper
74 .
A N J U M ’ S AY U R V E D I C D I E T
I have always loved chowders.They are one-pot bowls of creamy, smoky, comforting deliciousness.They are also really easy to cook and can be made in small quantities. Ayurveda is very vocal about not mixing milk or cream with animal proteins so I have made this chowder with coconut milk instead and spiced it up a little to complete the Southern Indian touch.This soup is perfect for vata and pitta (but pitta should omit the chilli). Heat the oil in a small non-stick saucepan and add the mustard seeds. When they start to splutter, add the curry leaves, onion and chilli; cook for 40 seconds.Then add the coconut milk and water and bring to a boil. Add the potatoes and fresh corn (if using). Once the potatoes are soft, mash a few pieces with a fork to help thicken the soup. Add in the frozen corn (if using) and some extra water at this stage if the soup has reduced too much. Bring back to a boil, taste and adjust the seasoning, then add the fish and the spinach. Cover and simmer over a low heat for 3–4 minutes or until the fish is done and flakes easily.
SOUPS
.
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Grilled Sole with Lemon, Almonds and Parsley VATA
P I T TA
This simple sole is perfect for mid-week suppers. It is really easy to prepare and quick to make. It has been written for vata people, but can also be used by pitta people on occasion as they do need some sour flavours and lemon juice is the best source for them. Serve with steamed potatoes and some sautéed vegetables (vata) or large salad (pitta). Also delicious sprinkled with fresh breadcrumbs instead of almonds. Serves 2
Preheat the grill to 180°C/350°F or to a medium heat.
2 Dover or lemon sole fillet 4 tsp lemon juice 1 ⁄2 tsp grated lemon rind 1 tsp ghee 2 tsp vegetable oil 2 cloves of garlic, pounded into a paste 3 tbsp slivered or flaked almonds 1 heaped tbsp freshly chopped parsley Salt, to taste
Rinse the sole fillets in cold water and pat dry, check for any bones and remove if necessary. Place the fillets in a small baking dish or a small foil tray. In a bowl whisk together lemon juice and rind, ghee, oil, garlic and salt with 2 tbsp water and spread over the fish, turning once to coat. Sprinkle the almonds on the top. Place on the middle shelf of the oven (or the lowest shelf under the grill) and grill for 5–6 minutes or until the fish is cooked through and the almonds have slightly browned.Transfer the fish to warmed plates. Stir the parsley into the juices in the baking dish, pour over the fish and serve.
104 .
A N J U M ’ S AY U R V E D I C D I E T
FISH
.
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Grilled Sole with Lemon, Almonds and Parsley VATA
P I T TA
This simple sole is perfect for mid-week suppers. It is really easy to prepare and quick to make. It has been written for vata people, but can also be used by pitta people on occasion as they do need some sour flavours and lemon juice is the best source for them. Serve with steamed potatoes and some sautéed vegetables (vata) or large salad (pitta). Also delicious sprinkled with fresh breadcrumbs instead of almonds. Serves 2
Preheat the grill to 180°C/350°F or to a medium heat.
2 Dover or lemon sole fillet 4 tsp lemon juice 1 ⁄2 tsp grated lemon rind 1 tsp ghee 2 tsp vegetable oil 2 cloves of garlic, pounded into a paste 3 tbsp slivered or flaked almonds 1 heaped tbsp freshly chopped parsley Salt, to taste
Rinse the sole fillets in cold water and pat dry, check for any bones and remove if necessary. Place the fillets in a small baking dish or a small foil tray. In a bowl whisk together lemon juice and rind, ghee, oil, garlic and salt with 2 tbsp water and spread over the fish, turning once to coat. Sprinkle the almonds on the top. Place on the middle shelf of the oven (or the lowest shelf under the grill) and grill for 5–6 minutes or until the fish is cooked through and the almonds have slightly browned.Transfer the fish to warmed plates. Stir the parsley into the juices in the baking dish, pour over the fish and serve.
104 .
A N J U M ’ S AY U R V E D I C D I E T
FISH
.
105
Anjum's Ayurvedic Diet BLAD
85 .
SALADS
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ANJUM’S
Ayurvedic Diet H OW TO E AT R I G H T F O R YO U R B O DY T Y P E