What to Eat for How You Feel by Rizzoli International Publications

CONTENTS FORWARD INTRODUCTION

PART 1

Our Relationship with Food: The Ayurvedic Perspective 1. Is All Healthy Food Healthy for You? A Personalized Approach to Eating

5. Setting the Stage for Your Meals: It’s Not Just What You Eat, But How You Eat It ■ GENERAL MEAL SUGGESTIONS

■ FOOD = ENERGY ■ FINDING YOUR ALIGNMENT

2. Are You Mostly Airy, Fiery, or Earthy? Connecting Your Food Choices with Your Constitution ■ THE AIRY

PART 2

Outfitting Your New Ayurvedic Kitchen 1. Playing with Flavor—Why Spices and How to Work with Them

■ THE FIERY

■ ARE YOU SPICE DEFICIENT?

■ THE EARTHY

■ HOW TO COOK WITH SPICES

■ WHAT TYPE OF DIGESTION DO YOU HAVE?

■ THE FOUR ESSENTIAL SPICES FOR COOKING

■ FINDING BALANCE IN YOUR DIET

3. A New Relationship with Food: Qualities over Quantity ■ THE WAY FOOD TASTES ■ THE WAY FOOD FEELS ■ THE WAY FOOD ACTS ■ THE WAY FOOD HEALS

4. Learning to Mix and Match for Delicious, Digestible Meals ■ GOOD FOOD COMBINATIONS

■ SELECTION, STORAGE, AND SHELF LIFE ■ SPICES AND HERBS: THEIR METABOLIC ACTION AND HEALING PROPERTIES ■ ABOUT THE PROPER USE OF TURMERIC

2. Choosing Foods for the New Ayurvedic Kitchen ■ STOCK UP YOUR SV AYURVEDIC PANTRY INGREDIENTS I AVOID IN MY RECIPES ■ THE DAIRY QUESTION

■ BAD FOOD COMBINATIONS ■ R ESOLVING CULTURAL CULINARY CONFUSION ■ HOW TO TRANSITION TO EATING MORE COMPATIBLE MEALS

3. Basic Equipment for the New Ayurvedic Kitchen

PART 3

The Recipes ■ ABOUT THE RECIPES

■ ASPARAGUS AND DAIKON RADISH SOUP

■ CREATING A BALANCED FAMILY OR PARTY MENU

■ MORINGA BROTH

1. Dairy and Nondairy Staples ■ FRESH CHEESE

■ DETOX KULTHI KHICHARI FOR WEIGHT LOSS ■ SHADES OF GREEN: CABBAGE AND KALE ■ BROCCOLI RABE AND CAULIFLOWER

■ YOGURT

■ ROASTED BRUSSELS SPROUTS AND RED RADISH

■ CULTURED GHEE

■ SUNCHOKES AND ASPARAGUS SALAD

■ B UTTERMILK

■ SPROUTED MUNG SALAD

■ D IGESTIVE BUTTERMILK RECIPES

■ MUNG VEGETABLE PIE (PANCAKES)

■ A LMOND MILK

■ SESAME HONEYBALLS

■ C OCONUT MILK

■ IRRESISTIBLE BUCKWHEAT CAKE ■ EARTHY DIGESTIVE TEA

2. Spice Blends ■ SUPERSPICE MASALA ■ SWEET MASALA

■ SUGAR DOWN TEA BLEND ■ GINGER MINT LIME DRINK SUGGESTED ENERGIZING MENUS

■ ENERGIZING MASALA ■ FAT BURNING MASALA ■ COOLING MASALA ■ COOLING PUNGENT MASALA ■ GROUNDING MASALA ■ DIGESTIVE MASALA

4. Summer and Early Fall: Cooling Recipes ■ INTRO ■ TIPS FOR IMPROVING FIERY DIGESTION MORNING

3. Later Winter and Spring: Energizing Recipes

■ BARLEY FLAKES BREAKFAST ■ QUINOA FLAKES UPPMA

■ INTRO

NOON/EVENING

■ TIPS FOR IMPROVING SLOW EARTHY DIGESTION

■ BASMATI RICE AND RED QUINOA ■ COOLING BASMATI RICE ■ TRAVELER’S YOGURT RICE

MORNING ■ W5-MUNUTE QUINOA FLAKES ■ CRISPY PUFFED RICE

■ COOLING KHICHARI ■ SPINACH RISOTTO ■ GREEN PROTEIN SOUP

NOON/EVENING

■ BLACK LENTIL SOUP

■ HERBED BUCKWHEAT

■ LAUKI SQUASH AND GREEN PAPAYA SOUP

■ BARLEY AND QUINOA ■ MILLET WITH PEAS AND CRANBERRIES

■ LASAGNA WITH BROCCOLINI, CARROTS, AND SPINACH

■ CRUNCHY BAKED PAPADAM

■ SAUTÉED LEAFY GREENS

■ PUNGENT LENTIL SOUP

■ MARINATED STEAMED ARTICHOKES

W H AT T O E AT F O R H O W Y O U F E E L

■ BROCCOLI WITH FRESH CHEESE

■ QUINOA AND FORBIDDEN RICE PILAF

■ BITTER MELON AND TARO “FRIES”

■ EINKORN BARLEY BISCUITS

■ STUFFED AVOCADO WITH FRESH CHEESE

■ SIMPLE GROUNDING KHICHARI

■ STEAMED FENNEL, RADICCHIO, AND WATERCRESS SALAD

■ STEAMED ASPARAGUS, BEETS, AND COCONUT SALAD

■ RAW SALADS COMBINATIONS

■ SCRAMBLED CHEESE ■ APPLE MUFFINS

TREATS ■ PINEAPPLE SMOOTHIE ■ PAPAYA AND COCONUT SMOOTHIE ■ ALMOND ROSE DELIGHT ■ LIME MOUSSE ■ AYURVEDIC ELECTROLYTE DRINK ■ ROSE TEAS ■ FENNEL MILK SUGGESTED COOLING MENUS

5. Late Fall and Winter Grounding Recipes

■ DATE AND COCONUT COOKIES ■ CARROT WALNUT CAKE ■ GROUNDING DIGESTIVE TEA ■ CHAI WITH ALMOND MILK ■ NIGHT CALM DATE MILKSHAKE ■ SUGGESTED GROUNDING MENUS

6. Accompaniments and Salad Dressings ■ INTRO SAUCES, CHUTNEYS, TOPPINGS ■ CILANTRO CHUTNEYS

■ INTRO ■ TIPS FOR IMPROVING AIRY DIGESTION ■ FOODS FOR PREGNANT AND NURSING MOTHERS

■ DAIKON RADISH CHUTNEY ■ CASHEW GRAVY ■ CREAMY CHEESE SAUCE ■ GOLDEN RAISINS AND CRANBERRY SAUCE

MORNING ■ STEWED APPLE FOR PRE-BREAKFAST ■ AYURVEDIC OATMEAL ■ SWEET POTATO SMOOTHIE ■ IRON SMOOTHIE

■ ALMOND MILK BÉCHAMEL SAUCE ■ KALE AND ARUGULA PESTO ■ GOLDEN CHEESE CUBES ■ ROASTED DULSE CHIPS

■ NOON/EVENING

SALAD DRESSINGS

■ SOOTHING MUNG SOUP

■ SUNFLOWER SESAME DIP

■ RED PROTEIN SOUP

■ CREAMY CUCUMBER DRESSING

■ SPINACH AND TARO ROOT SOUP

■ SUNFLOWER BASIL DRESSING

■ DETOX VEGETABLE STEW

■ PINK TAHINI DRESSING

■ MIXED VEGETABLE CURRY IN CASHEW SAUCE ■ ROASTED VEGETABLES WITH FRESH HERBS

CONCLUSION: COOKING AS A PATH TO AWAKENING

■ KALE AND SWEET POTATOES

APPENDICES

■ TURMERIC RICE ■ SPICED AMARANTH

CONTENTS

WINTER & EARLY SPRING ENERGIZING RECIPES

VEGETABLE PIE OR PANCAKES SOAK: OVERNIGHT

■

PREP: 10 MINUTES

■

COOK: ABOUT 35 MINUTES

serves one 10-inch pie

Once I was invited to serve brunch to Deepak Chopra at his home in New York City. I served

him this recipe as vegetable pancakes with Cilantro Chutney (page 000). I hope you will enjoy

and rave about these pancakes as much as Deepak Chopra did! Depending on how much time and energy you have, you can cook the batter as a low maintenance rustic vegetable pie or as

more labor-intensive but somewhat more refined crepe-like pancakes. The result is equally delicious and colorful—like a painter’s palette—with its smudged spread of purple, green, orange,

yellow colors. I love this dish because it is free from gluten, very nutritious, but at the same time so light and satisfying. Serve the pie or pancakes warm for a special breakfast, brunch, or side

dish at lunch or dinner. It is also a great travel food. Whether you’re flying or hiking, take a few slices of Vegetable Pie with you to munch on as you gaze at the clear sky.

Many thanks to my friend Kandarpa Bhuckory for the inspiration to create this recipe. It

goes well with Cilantro Chutney (page 000) or Raisin-Cranberry Sauce (page 000). 1 cup yellow split mung, soaked overnight

F O R A I R Y D I G E ST I O N : This recipe is per-

1 cup water

fectly balancing for you. You could brush the baked pie with some extra ghee or olive oil, if you like. Use chili only if you enjoy the extra pungency.

1 tablespoon freshly grated ginger 1 small green Thai chili, seeded and minced 1 tablespoon lime juice 1½ teaspoon Digestive Masala (page 000) 1¼ teaspoon salt ½ teaspoon turmeric

F O R F I E R Y D I G E ST I O N : mit the asafoetida and chili in Step 2. Choose the Vegetable Pie cooking method over the pan-fried pancakes to minimize the chances of acidic digestion.

¼ teaspoon asafoetida ½ cup grated carrots

1. Wash the soaked yellow split mung until

½ cup grated zucchini

the water runs clear; drain well. Place it in a

½ cup grated red cabbage

food processor, along with 1 cup of water;

1 cup packed spinach, chopped into ¹⁄ ³ inch thin ribbons

blend for 2 minutes until smooth. Add the ginger, chili, lime juice, Digestive Masala, salt,

1 tablespoon chopped mint

Transfer the batter to a mixing bowl.

ghee or coconut oil for cooking

2. Fold in all grated vegetables and chopped

1 tablespoon chopped cilantro

turmeric, and asafoetida. Pulse to mix well.

herbs. The batter should be medium-thick, without any excess water on the sides.

S U M M E R & E A R LY FA L L

MARINATED STEAMED ARTICHOKES SOAK: OVERNIGHT

■

PREP: 10 MINUTES

■

serves 4

COOK: ABOUT 30 MINUTES

I love observing Indian guests trying to eat an artichoke for the first time. They turn it around,

look at it suspiciously from all sides, smell it, and try biting at it, until they give up and ask, “How

do you eat this thing?” I show them how to pull off an outer petal, pull it through the teeth to remove the soft pulp and discard the rest; then move on to the next petal until we reach the best

part: the heart. “That’s a lot of work and a lot of waste!” my guests would exclaim, gazing at the pile of inedible fiber. Yes, it takes work to reach to the heart of anything (or anyone).

Marinated Steamed Artichokes can be served hot or at room temperature with a dip or

sauce such as Kale and Arugula Pesto (page 000) or Sesame-Sunflower Dip (page 000). They go well with the Spinach Risotto (page 000) and Steamed Fennel, Radicchio, and Watercress Salad. 4 medium-sized artichokes (about 2 pounds), rinsed

1. Working one artichoke at a time, snap off

1 lime, halved

you reach the leaves that are mostly pale

FOR THE DRESSING

1 tablespoon olive oil ¼ teaspoon asafoetida (omit if you have acidic digestion) ¼ teaspoon ground black pepper (omit if you have acidic digestion) 1∕3

cup black olives, pitted and coarsely chopped

several layers of the tough outer leaves until green. Slice off the prickly tips of the leaves with a sharp knife or scissors. Trim the end of the stem and peel the stem’s outer layer with a vegetable peeler. Use a halved lime to rub juice on the trimmed parts of the artichoke to protect them from oxidizing. Quarter the artichoke lengthwise (leave the stem attached). With a small spoon or a paring knife, scoop

2 tablespoons lime juice

out the fuzzy choke and discard it. Rub some

2 tablespoons minced parsley leaves

more lime on the freshly cut artichoke pieces.

2 tablespoons chopped basil leaves

2. Set a steamer over boiling water and add

1 tablespoon chopped mint leaves 1 teaspoon fresh lemon thyme leaves (optional)

3 bay leaves to the water. Sprinkle salt over the artichokes and steam them until they are quite tender and the outer leaves pull off easily, about 20 to 25 minutes.

F O R A I R Y D I G E ST I O N : Add more lime and

pepper to taste. F O R E A RT H Y D I G E ST I O N : These might be

a bit too heavy for your slow digestion, so eat a smaller portion. Reduce the olive oil to 2 teaspoons; add more pepper to taste.

3. While the artichokes are cooking, prepare the dressing. Lightly heat the olive oil, asafoetida, and black pepper in a metal measuring cup or a small pan, not more than 10 seconds. Set aside.

S U M M E R & E A R LY FA L L

SPINACH RISOTTO PREP: 5 MINUTES

■

serves 4

COOK: ABOUT 45 MINUTES

This recipe lets us apply Ayurveda to north Italian cuisine! Although Arborio rice is much starchier than basmati rice and not traditional to Indian Ayurvedic dishes, it should not create heavy discomfort for someone with sharp Fiery digestion.

Frequent but not constant stirring is necessary to produce the creamy texture so character-

istic of risotto. This dish does require your attention, but it is not an all-consuming culinary feat—

you can tackle small tasks in between stirs. As you patiently ladle broth into the sautéed rice, the grains become soft and slightly chewy, swimming in creamy sauce. Vegetable stock creates a delicate flavor foundation and is essential ingredient for almost any risotto.

Risotto upgrades rice to a satisfying main course with some vegetables on the side. For

an Italian-style meal, serve Spinach Risotto with Kale and Arugula Pesto (page 000), Marinated Steamed Artichokes (page 000) or a colorful salad that does not contain predominantly leafy

greens, such as Sunchokes and Asparagus Salad (page 000) or Steamed Fennel, Radicchio, and Watercress Salad (page 000).

4½ to 5 cups Winter Vegetable Stock for Fiery Digestion (page 000) or water 1 tablespoon ghee or olive oil ¼ teaspoon asafoetida 1 cup fennel or celery, minced 1 teaspoon ground coriander 1 cup medium grain Arborio rice (Vialone Nano or Carnaroli are best), rinsed 3 cups packed spinach leaves 2 tablespoons minced fresh parsley leaves 2 tablespoons minced fresh basil leaves ½ teaspoon black pepper, freshly ground 1½ teaspoons salt 2 tablespoons lime juice 1 teaspoon olive oil F O R A I R Y D I G E ST I O N : This is dummy copy.

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1. Bring the stock or water to a simmer in a medium saucepan; keep it warm. 2. Heat the ghee in a 3–4 quart heavy-bottomed saucepan or sauté pan. Add the asafoetida and fennel and sauté over medium heat until translucent and slightly golden, about 5 minutes. Using a wooden spatula or spoon, stir in the rice and coriander and sauté for 1 minute. 3. Add 1 cup of the warm stock or water and cook, stirring frequently until the rice soaks up the liquid. Continue cooking by adding stock in ½-cup increments, stirring every minute or two for about 10 seconds, until the rice is almost fully cooked, about 20 minutes. 4. Fold in the spinach, parsley, and basil and continue cooking (add more stock if needed), until the rice is creamy and soft, but still a bit chewy, about 5 minutes. 5. Remove the pot from the heat and energetically stir in the salt, pepper, and lime juice. Serve immediately.

W H AT T O E AT F O R H O W Y O U F E E L

STEAMED FENNEL, RADICCHIO, AND WATERCRESS SALAD SOAK: OVERNIGHT

■

PREP: 10 MINUTES

■

serves 4

COOK: 10 MINUTES

Radicchio lettuce, with its beautiful red and purple leaves and pleasantly bitter taste, is actually Italian chicory, and it is also sometimes known as red endive or red chicory. You can use any radicchio variety for this salad.

The pale green fennel, darker green watercress, and magenta-colored radicchio contrast in

color and compliment each other with their sweet, astringent, and bitter tastes—all so balancing in the summer.

3 small fennel bulbs 1 small radicchio lettuce, leaves separated, rinsed, drained, and chopped into 1-inch pieces 1 bunch watercress, washed, drained, and coarsely chopped (about 2 cups) 2 tablespoons pitted black olives, sliced in half 2 tablespoons chopped fresh basil, parsley, or dill

1. Remove the tops of the fennel bulbs, trim the ends, cut the bulbs in quarters, and cut out the core. Cut the fennel into ½-inch strips (about 3 cups). 2. In a steamer, steam the fennel until it is soft and translucent, 5 to 7 minutes. Refresh it in a bowl of ice-cold water, then drain well immediately. 3. Toss the fennel, radicchio, watercress,

FOR THE DRESSING

¼ cup olive oil 2 tablespoons lime juice 2 tablespoons orange juice ½ teaspoon salt pinch of ground black pepper F O R A I R Y D I G E ST I O N : Omit the radicchio

and add 2 tablespoons toasted and chopped walnuts or pine nuts.

olives, and basil in a bowl. 4. To make the dressing; whisk the oil, lime juice, orange juice, salt, and pepper in a small bowl. Spoon the dressing over the salad, toss gently, and serve immediately. VA R I AT I O N S ■

Substitute 2 cups baby arugula for the watercress.

■

Substitute 2 yellow endives for the radicchio.

■

Keep the fennel raw, but slice it very thin (ideally with mandolin).

■

Add 1 cup fresh pressed cheese cubes (page 000) in Step 3.

■

Serving suggestion: reserve 4 smaller radicchio leaves and fill them with salad for individual

F O R E A RT H Y D I G E ST I O N : Add 1 tablespoon

ginger juice in Step 4.

S U M M E R & E A R LY FA L L