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Ayurveda Recipes

According to Ayurveda, 'We are what we eat'! This ancient branch of science believes most of the common ailments are a result of poor nutrition. Ayurvedic nutrition is concerned importantly with the dietary requirements of individuals. Any anomaly in the body is thought to emanate in the digestive system, and therefore it become crucial not to cast aside even minor digestive complaints, as it could be indicative of a disease. Ayurveda does not distinguish between food and medicine, the underlying belief that the absence of nutritive food or diet causes disease in the body. This can only be remedied with appropriate food, which becomes the medicine to heal the body of its ailment. Ayurvedic diet is centered on treating life's experiences as 'food' (for the body and the mind), which is assimilated into the body and contributes to its nourishment. This transformation of 'food' into nutrition is termed as 'Agni' or fire, which forms the edifice upon which the Ayurvedic system is built.
Spices and herbs form an integral part of Ayurvedic healing, mainly because of its power to be easily absorbed in the body. On the one hand, this enhances the digestive capacity of the body and on the other, cleanses it of its toxins, ensuring the cells in the body are empowered with the nutrition available in the diet. Ayurveda recommends that spices be consumed only after they are cooked.
An Ayurvedic diet is rich in vegetables, fruits, whole grains and fibrous food, which contribute to keeping the body energetic, glowing and in good health. An Ayurvedic diet is miserly with salt to prevent potential fluid retention and also discourages the intake of coffee, sodas, and alcohol.


Benefits of an Ayurvedic diet
  • Ayurvedic diet is low in fat and helps to maintain an optimum body weight.
  • Ayurvedic diet is endowed with minerals that charge the body with energy and radiance.
  • Ayurvedic diet is rich in vegetable proteins that are quickly digested and assimilated into the body.
  • Ayurvedic meals are easy to digest due to the inclusion of spices - garlic, ginger, cumin, cayenne, and black pepper.
  • Fresh organic foods that Ayurveda relies upon, are high on nutrition, and endow the body with strength and vitality.


Recipes

Ayurvedic Tea

Ayurvedic Tea is a healthy and medicinal beverage or drink, which is surely effective and helps in the balancing of digestive system.


Ingredients
  • Cumin - 1 tsp
  • Coriander seeds - 1 tsp
  • Fennel seeds - 1 tsp
  • Water - 3 cups
  • Honey to sweeten or Lemon juice (optional)

Directions

Boil water, remove from flame and soak the ingredients, except honey and lemon, in it for about 5 minutes. Extract the liquid content, add honey or lemon according to your taste and serve. This Ayurvedic tea is ideal for digestion and is very healthy.

Herbal Tomato Soup

A remedy to prevent sinus allergies.


Ingredients
  • 2-3 Tomatoes
  • ½ fresh piece of ginger
  • 1 tablespoon Ghee
  • ½ tablespoon Cumin seed
  • 2 Cloves
  • 3-4 pepper corns
  • Salt
  • 1 tablespoon of sugar
  • Fresh coriander

Directions

Heat the ghee in a saucepan and add the pepper corns, cloves, grated ginger and cumin seeds. Cook for a minute and add the tomato purée, salt, sugar. Boil for 5 minutes at low heat. Add chopped coriander as garnish.

Khichadi Recipe

Khichadi is easy to digest, very nourishing and delicious meal for all age group.


Ingredients
  • 1/3 cup split mung dal
  • 2/3 cup basmati rice
  • 3-4 cups of water (a ratio of 1:3 or 1:4).
  • 1/2 tsp each of turmeric, ginger, roasted cumin and coriander. Adjust flavour to your preference.
  • Seasonal vegetables: spinach, peas, zucchini, cabbage, carrot, tomato for an all round healing, healthy and Agni enkindling meal.

Directions

Simmer the mung dal and rice in the water. Add all the herbs and then the vegetables. The best practice is to cook it on a very low heat in a covered saucepan and do not stir it after all the ingredients are added or it will go mushy. You can also use pressure cooker for cooking faster and easily.
Add 1 tsp of ghee or hemp oil before serving. Garnish with fresh coriander and lemon.

Basic Curry Recipe (Serves 4)

Ingredients
  • 3 tbs oil or ghee
  • 1 tspn each of cumin, coriander, fennel seeds, mustard seed
  • 1 inch piece of freshly chopped ginger
  • Pinch of asafoetida
  • Two to three vegetables of your choice, chopped (adjust quantity as needed, but approximately 300-400g of each type)
  • Cumin, turmeric and cinnamon to taste
  • Coconut milk or yoghurt, optional

Direction

Heat the oil or ghee in a large pan. Fry the cumin, coriander, fennel and mustard seeds in a high heat until brown and releasing a delicious smell. Other spices, as required, can be used. Add the ginger and asafoetida. Add chopped vegetables. Sauté until the vegetables are coated in the spiced oil. Add a little water and simmer on low heat for about 15 minutes or until done. Add cumin, turmeric, cinnamon powders to taste. Add any 'quick-to-cook' vegetables such as spinach and peas at the end for 3 minutes. You can also add coconut milk or yoghurt to make a creamier sauce.

Basic Dal Recipe (serves 4)

Ingredients
  • 200g lentils (yellow lentil, black lentil or green lentil)
  • 1 tsp cumin powder
  • ½ tsp turmeric powder
  • 1 tsp each of cumin seed, mustard seed, dry coriander powder
  • 1 inch of freshly chopped ginger
  • One onion, chopped and 1 clove garlic optional
  • 3 tbs ghee or oil for frying
  • 1 pinch salt

Directions

Wash the lentils and simmer them in pan for 40 minutes with salt, cumin powder and turmeric powder. In a separate pan heat the ghee or oil and fry cumin, coriander and mustard seeds until brown and releasing a delicious smell. Add the ginger and asafoetida. (Onions and garlic can also be fried after the spices to make a more nourishing dish.) Pour this spiced oil into the lentil mixture (dhal). Add a pinch of salt and the fresh coriander.

Coriander Chutni

Chutni is useful to accompany a meal to stimulate Agni, reduce Ama and facilitate digestion. It is a great complement to a tridoshic meal where members of a family have different dietary needs.


Ingredients
  • 1/2 cup chopped coriander leaves
  • 2 tablespoons mint leaves (optional)
  • 1 tablespoon groundnuts
  • 1 green chili, chopped
  • 1/2 inch ginger piece
  • 1 teaspoon sugar (optional)
  • 1/3 teaspoon salt
  • 1 tablespoon lemon juice
  • 2 tablespoons water

Directions

Grind all the ingredients in to a smooth paste in a grinder. Tasty, simple yet healthy chutni is ready to compliment your meal.

Hot Milk Recipe

Ingredients
  • 1 cup milk
  • 2 tsp almond powder
  • 2 cardamom pods
  • 5 strands saffron
  • Pinch of nutmeg

Directions

Boil milk for 5-10 minutes after adding all ingredients except cardamom. Serve with powder of cardamom.

Coconut Rice (2-3 People)

Ingredients
  • 100g basmati rice
  • 200ml coconut milk
  • 50g desiccated coconut
  • 2 tablespoons coconut oil
  • 1 tsp mustard seed
  • Curry leaves

Directions

Soak rice for 2 hours. Rinse rice thoroughly. Add to a good heavy saucepan and pour in the coconut milk. Bring to a simmer and stir well once. Add the saucepan lid and turn down to the lowest heat. Simmer for 10 minutes. Take off heat and add the coconut oil. Leave to steam in its own aroma for 5 minutes and serve to delight. Take separate pans add oil & heat, now add mustard seed, coconut and curry leaves. Roast lightly on medium flame. Sprinkle over each portion of rice and serve.

Aam Panna (raw mango recipe for summers)

Traditional Indian mango drink that is natural iron supplement and offers a disease free digestive system. An excellent summer drink.


Ingredients
  • 4 raw green mangoes, medium-sized
  • 250 g organic jaggery (gur)
  • 1 tbsp coarsely ground black rock salt
  • 1 tsp freshly ground pepper (kali mirch)
  • 2 tsp cumin (jeera) seeds, roasted and ground coarsely
  • Chilled water
  • Sprigs of mint (pudina) to garnish

Direction
  • Wash, peel and grate the raw mangoes.
  • Mix the mangoes, sugar and water in a deep saucepan and boil till the mangoes are soft.
  • Put this mixture into a food processor and blend till smooth.
  • Put the blended mix back into the saucepan and on a medium flame.
  • Add the remaining ingredients and cook for another 20 minutes.
  • Take off from the fire and allow cooling completely.
  • Pour into glasses, dilute with a little chilled water if needed, mix well and serve with mint garnishing.

Spiced buttermilk

Buttermilk is a popular beverage for all seasons specially summers. It can be either served plain or spiced according to your taste. It will give you very refreshing and cooling feelings. Apart from cooling, it also helps in easy digestion.


Ingredients
  • Yoghurt 1 bowl
  • Water 2-3 glasses
  • Common Salt pinch, Rock salt pinch
  • Fresh coriander
  • Roasted cumin
  • Asafetida (optional)

Direction

Blend all the ingredients together in blender. Serve cool.

Ginger Slices

Enjoy rich medicinal properties of ginger and have a clean respiratory system, perfect digestion and strong bones.


Ingredients
  • Fresh ginger - 100 grams
  • Green chilies - 2-3, cut into long pieces
  • Lemon juice - 1 teaspoon
  • Cumin seeds - 1 teaspoon
  • Salt - according to taste

Direction

Peel a fresh ginger and cut it into long slices. Add chillies, cumin seeds, lemon juice and salt to them. Store all the ingredients in a glass jar and refrigerate. Take these slices 15 minutes before meals as they are very good appetizer.

Masala Dalia (Porridge)

Ingredients
  • Broken wheat (dalia/lapsi) soaked1 cup
  • Ginger 1/2 inch piece
  • Green chillies 2
  • Onion chopped 1 medium
  • Oil 1 tablespoon
  • Cumin seeds 1 teaspoon
  • Turmeric powder 1/4 tablespoon
  • Salt to taste
  • Green peas 1 cup (optional)
  • Tomato 1 medium

Direction

Heat oil in a pan; add 1 cumin seeds and sauté till light brown. Add ginger, green chilies and onion and sauté till lightly colored. Drain and add dalia to the pan and mix. Add turmeric powder, salt and mix well. Add green peas and 3 cups water and mix. Cover and cook on the low heat till done. Cut tomato into large pieces and add. Mix well and serve hot.

Bajra Raab

Raab is a warm health drink made from pearl millet flour also known as bajra that is infused with ginger and ajowan, most often prepared and served to strengthen the immune system of a new mother or to someone who is low on energy or has a congested chest.

Ingredients
  • 2 tablespoons bajra flour| pearl millet flour
  • 1 tablespoons whole wheat flour
  • 1/4 teaspoon dry ginger powder or freshly ground ginger
  • 1/4 cup jaggery, crumbled
  • 2 teaspoons ghee
  • 1/2 teaspoon ajowan
 (ajwain) or cumin seeds
  • 1/ teaspoon black pepper, pounded

Direction
  • Combine the bajra and wheat flours and 3 cups of water in a saucepan and place it on medium heat. Stir to make sure there are no lumps.
  • Stir in the jaggery, ginger powder and allow the mixture to come to a boil stirring constantly.
  • Continue to stir until the mixture begins to thicken slightly for about 5 to 8 minutes.
  • Heat the ghee in another small pan; add the ajwain (or cumin), black pepper and allow it to roast for a few seconds.
  • Pour the ghee into the hot Raab Mixture. Check the taste and add more jaggery or ginger to suit your taste. You can adjust the consistency by adding water if required.
  • Serve the Raab (Millet Soup) for the winters or even when you need an instant bout of energy or when you are ill or recovering from a sickness.

Cucumber Raita

Remain rehydrated and boost your digestion with this unique cucumber raita.


Ingredients
  • Plain Yoghurt (without cream) - 1 cup
  • Grated cucumber- 1/2 cup
  • Chopped coriander - 1 tsp
  • Cumin seeds - 1/2 tsp
  • Pinch of Hing (Asafetida)
  • Salt
  • Black Pepper

Direction

Mix plain yoghurt with three cups of water and beat it well. Mix the grated cucumber with curd; add salt and black pepper in desired quantity. Fry a pinch of Asafoetida with cumin seeds and mix this with the curd. Serve it cold.