Table of Contents
Foreword 8
Introduction 11
Part 1 Our Relationship with Food: The Ayurvedic Perspective
Is All Healthy Food Healthy For You? A Personalized Approach to Eating 18
Are You Mostly Airy, Fiery, or Earthy? Connecting Your Food Choices with Your Digestion 22
A New Relationship with Food: Qualities over Quantity 32
Part 2 The Recipes
About the Recipes 44
Creating a Balanced Family or Party Menu 47
Spring and Early Summer: Energizing Recipes
Tips for Improving Slow (Earthy) Digestion 51
After-Meal Spice Blend for Slow (Earthy) Digestion 51
Morning
Crispy Puffed Rice 53
Pineapple Smoothie 54
Quinoa Flakes 56
Noon/Evening
Barley and Quinoa 57
Millet Pilaf with Peas and Cranberries 59
Herbed Buckwheat 60
Asparagus and Daikon Radish Soup 61
Toasted Papadams (Bean-Flour Wafers) 62
Pungent Lentil Soup 63
Moringa Soup 64
Detox Kulthi Khichari (Grain and Lentil Stew) for Weight Loss 67
Broccoli Rabe and Cauliflower 70
Roasted Brussels Sprouts and Red Radishes 73
Green Cabbage and Kale 75
Sunchoke and Asparagus Salad 77
Sprouted Mung Salad 78
Skillet Vegetable Pie (or Pancakes) 81
Irresistible Buckwheat Cake 84
Sesame Honey Balls 86
Drinks
Earthy Digestive Tea 87
Sugar-Down Tea Blend 87
Ginger Mint Limeade 89
Summer and Early Fall: Cooling Recipes
Tips for Improving Sharp (Fiery) Digestion 95
After-Meal Spice Blend for Sharp (Fiery) Digestion 95
Barley Flakes Breakfast 96
Quinoa Flakes and Vegetable Upma 99
Basmati Rice and Red Quinoa 101
Cooling Basmati Rice 102
Cooling Khichari 103
Black Lentil Soup 105
Creamy Green Protein Soup 107
Lauki Squash and Green Papaya Soup 108
Spinach Risotto 111
Lasagna with Broccolini, Carrots, and Spinach 112
Broccoli with Fresh Cheese 115
Bitter Melon and Taro "Fries" 117
Sautéed Leafy Greens 118
Raw Salad Combinations for Summer 119
Fennel, Radicchio, and Watercress Salad 121
Stuffed Avocados with Fresh Cheese 122
Steamed Artichokes with Olive Tapenade 125
Coconut Papaya Smoothie 127
Almond Rose Delight 128
Lime Mousse 131
Hydrating Drink 132
Rose Teas 133
Fennel Milk 135
Late Fall and Winter: Grounding Recipes
Tips for Improving Irregular (Airy) Digestion 141
After-Meal Spice Blend for Irregular (Airy) Digestion 141
Morning
Cooked Apple Pre-Breakfast 143
Sweet Potato Smoothie 144
Iron Smoothie 146
Ayurvedic Take on Oatmeal 147
Spiced Amaranth 149
Noon/Evening
Scrambled Cheese 151
Turmeric Rice 152
Stir-Fried Red and Black Rice 154
Grounding Khichari (Rice and Lentil Stew) 157
Einkorn-Barley Biscuits 159
Winter Vegetable Stock 161
Red Velvet Soup 162
Soothing Mung Soup 164
Braised Root Vegetables 167
Spinach and Taro Soup 169
Mixed Vegetable Curry in Cashew Sauce 170
Kale and Roasted Sweet Potatoes 173
Golden Beet and Green Bean Salad 175
Apple Muffins 176
Carrot-Walnut Cake 177
Date and Nut Tea Biscuits 178
Drinks
Grounding Digestive Tea 180
Almond Milk Chai 181
Calming Date Milkshake 183
Accompaniments and Salad Dressings
Sauces, Chutneys, and Toffings
Almond Milk Béchamel Sauce 188
Raisin-Cranberry Sauce 189
Kale and Arugula Pesto 190
Cilantro Chutney 191
Daikon Radish Chutney 192
Golden Cheese Cubes 193
Toasted Dulse Chips 194
Salad Dressings
Creamy Cucumber Dressing 196
Sunflower-Sesame Dip or Dressing 197
Pink Tahini Dressing 199
The New Ayurvedic Kitchen Staples: Fresh Cheese, Yogurt, Cultured Ghee, Buttermilk, Almond Milk, and Coconut Milk
Fresh Cheese 202
Yogurt 205
Cultured Ghee 208
Ayurvedic Buttermilk 213
Digestive Buttermilks 214
Almond Milk 216
Coconut Milk 217
Fat Burning Masala 218
Superspice Masala 219
Sweet Masala 220
Energizing Masala 221
Cooling Masala 221
Cooling Pungent Masala 222
Grounding Masala 222
Digestive Masala 223
Part 3 Outfitting Your New Ayurvedic Kitchen
Playing with Flavor Why Spices and How to Work with Them 227
Choosing Foods for Your New Ayurvedic Kitchen 235
The Dairy Question 241
Basic Equipment for Your New Ayurvedic Kitchen 245
Conclusion: Cooking as a Path to Awakening 247
Appendices
The Six Tastes of Food 249
Sources 250
Acknowledgments 251
Index 252
