Essential. The. Ayurvedic. Cookbook. 200 Recipes for Wellness. Lois Leonhardi

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1 The Essential yurvedic Cookbook 200 Recipes for Wellness Lois Leonhardi

2 Caribbean dzuki Bean Stew MKES 3 S KPH PITT Vata can eat in moderation. Serve with coconut jasmine rice, or with GF cornbread or corn tortillas, and a green leaf or spinach salad. Spice Mix 1 4 tsp ground allspice 1 ml 1 4 tsp ground cinnamon 1 ml 1 4 tsp ground cumin 1 ml 1 4 tsp dried thyme 1 ml 1 8 tsp ground nutmeg 0.5 ml 1 8 tsp cayenne pepper 0.5 ml Stew 3 tbsp sunflower oil 45 ml 1 2 cup finely chopped onion 125 ml 2 tbsp minced gingerroot 30 ml 1 cup cubed peeled yam, winter squash 250 ml or pumpkin cups water 375 ml 2 tbsp light (fancy) molasses or coconut 30 ml sugar 1 can (15 oz/425 ml) adzuki beans cup frozen corn 175 ml 2 tbsp chopped fresh cilantro 30 ml 2 tbsp freshly squeezed lime juice 30 ml 1. Spice Mix: In a small bowl, combine allspice, cinnamon, cumin, thyme, nutmeg and cayenne. 2. Stew: In a large saucepan, heat oil over medium heat. dd onion and ginger; cook, stirring, for 3 to 5 minutes or until onions are soft and translucent. dd spice mix and cook, stirring, for 1 minute. 3. Stir in yam, salt, black pepper, water and molasses; bring to a boil. Reduce heat and simmer for about 15 minutes or until yam is tender and sauce thickens. Stir in beans and cook for 1 minute. 4. Remove from heat and stir in corn; cover and let steam for 5 minutes. Stir in cilantro and lime juice. 14 THE ESSENTIL YURVEDIC COOKBOOK

3 French Lentil Soup with Pork Summer Vegetable Soup MKES 3 S If you are new to lentils, or are serving them to people unaccustomed to eating them, this dish is a nice introduction. French lentils are relatively easy on the digestive system, and the well-spiced broth makes them even more so. The small amount of sausage in the dish provides some heaviness and grounding, which carnivores generally seek in their meals. Serve with crusty French bread or GF cornbread and Tridoshic rugula Radicchio Cherry Salad (page 133). 1 tbsp butter or sunflower oil 15 ml 8 oz pork sausage, cut into 1-inch 250 g (2.5 cm) pieces 1 2 cup chopped onion 125 ml 1 bay leaf 1 1 cup dried Puy (French) lentils 250 ml 3 4 cup thinly sliced carrots 175 ml 2 whole cloves 2 4 cups water 1 L 1 8 tsp dried tarragon 0.5 ml 1 8 tsp dried thyme 0.5 ml 1 8 tsp finely chopped fresh rosemary 0.5 ml 1. In a large saucepan, melt butter over medium heat. dd sausage and cook, stirring, until browned on all sides. Using a slotted spoon, transfer sausage to a plate. 2. dd onion and bay leaf to the pan; cook, stirring, for 1 minute. Return the sausage to the pan and add the lentils, carrots, cloves, salt and water; bring to a boil. Reduce heat and simmer for about 20 minutes or until lentils are tender. Stir in pepper, tarragon, thyme and rosemary. Variations This can be made vegetarian by omitting the sausage. Try adding 1 4 tsp (1 ml) dried organic lavender. MKES 3 S s Leeks have a sweet, mild oniony taste. If you can t find leeks, you may substitute an onion. To prepare leeks, remove the tough outer stalks. Cut off the dark green tops and about 1 4 inch (0.5 cm) from the bottom (white) end. Cut the leeks in half lengthwise, then rinse under cold water, spreading the layers apart to remove any dirt. Coarsely chop. Serve with a salad of mixed greens or minted apricot couscous or Bhutanese red rice. 1 2 tbsp sunfl ower oil 22 ml 1 2 cup coarsely chopped leeks (white and 125 ml light green parts only) 1 2 tsp Himalayan salt 2 ml 1 4 tsp dried tarragon 1 ml 1 4 tsp dried savory 1 ml 1 cup chopped red potato 250 ml 1 2 cup coarsely chopped carrots 125 ml 1 4 cup coarsely chopped seeded peeled 60 ml tomatoes 3 cups water 750 ml 1 2 cup chopped string beans 125 ml 1 4 cup coarsely chopped summer squash 60 ml 1 4 tsp cider vinegar 1 ml 1. In a large saucepan, heat oil over low heat. dd leeks and cook, stirring, until fragrant. Stir in salt, pepper, tarragon and savory. 2. Stir in potatoes, carrots, tomatoes and water; bring to a boil over high heat. Reduce heat to low, cover and simmer for about 10 minutes or until potatoes and carrots are almost tender. dd string beans, summer squash and vinegar; simmer for about 5 minutes or until vegetables are tender. Variations dd 1 2 cup (125 ml) cooked cannellini beans or chickpeas for a heartier soup. If you use fresh herbs, add them during the last few minutes of cooking. Substitute 1 tbsp (15 ml) freshly squeezed lemon juice for the cider vinegar. 12 THE ESSENTIL YURVEDIC COOKBOOK THE ESSENTIL YURVEDIC COOKBOOK 13

4 Barley Sauté with Sweet Potato, sparagus and Burdock Root MKES 2 S Vata should eat in moderation; kapha can sprinkle cayenne or chili peppers on their serving. Serve with Ginger Pumpkin Soup. 10 THE ESSENTIL YURVEDIC COOKBOOK 1 4 cup whole-grain barley, soaked overnight 60 ml and drained 4 cups water 1 L 1 tbsp sunflower oil 15 ml 1 2 cup chopped peeled sweet potatoes 125 ml 2 tbsp diced peeled burdock root 30 ml 2 tbsp sliced shiitake mushroom caps 30 ml 1 2 cup chopped asparagus 125 ml 2 tbsp Tridoshic sian Tamari Dressing 30 ml (page 140) 1. In a medium saucepan, combine barley and water. Bring to a boil over high heat. Reduce heat and simmer for about 1 hour or until tender. Drain, return to the pan and keep warm. 2. In a large skillet, heat oil over medium heat. dd sweet potatoes and burdock root; cook, stirring, for 5 minutes. dd mushrooms and cook, stirring, for 5 minutes. dd asparagus and cook, stirring, for about 1 minute or until just tender. Remove from heat. 3. In a large bowl, combine barley, vegetable mixture, salt, pepper and dressing, gently stirring to coat evenly. Variation Vata can add 4 oz (125 g) grilled beef tips for additional grounding. Moroccan-Spiced Chickpea Stew Lemon Farro Cannellini Stew Caribbean dzuki Bean Stew Brazilian Black Bean Stew Vegetable Side Dishes Escarole with Pomegranate and Sweet Balsamic Dressing Shaved Fennel in Orange Sauce Okra with Ginger Lemongrass Sauce Puréed Parsnips with Thyme Steamed Rainbow Chard with Lemon Juice Zucchini Pasta sian Vegetables Rosemary Roasted Root Vegetables Roasted Kabocha Squash Ginger lmond Squash Pie Puréed Orange Ginger Yams Brussels Sprout and Sweet Potato Sauté Ginger-Braised Fennel and Sweet Potato Sweet Potato Fries Masala Potatoes Cinnamon Lotus Edamame Sauté Kapha Broiled Polenta Slices Kelp Noodles with lmond Sauce Salads and Dressings Mizuna Mixed Greens Salad Tridoshic rugula, Radicchio and Cherry Salad Vata Pitta vocado Cucumber Salad Warm Beet Salad with Beet Greens Wakame Daikon Salad Tridoshic Mediterranean Salad Plate French Lentil Salad with Lemon Vinaigrette Black Bean vocado Salad Summer Israeli Couscous Salad Wild Rice with corn Squash and Brussels Sprouts Soba Noodle Salad Build Your Own Salad Basic Vinaigrette Oregano Vinaigrette continued from back cover Tridoshic sian Lime Vinaigrette Tridoshic sian Tamari Dressing Tridoshic Lime Cumin Vinaigrette Tridoshic White Balsamic Vinaigrette Tridoshic Southwest Pumpkin Seed Citrus Dressing Vata Tamarind Honey Dressing Pitta Kapha Pomegranate Vinaigrette Kapha Wasabi Dressing Sauces, Chutneys and Spice Blends Ghee Tridoshic Pomegranate Orange Reduction Sauce Tangy Tamarind Sauce rtichoke Lemon Cream Sauce Tzatziki (Cucumber Dill Sauce) Basic Tahini Vata Lemon Cashew Cream Sauce Vata Plum Compote Cool Coconut Chutney Pitta Cooling Date Chutney Kapha Spicy Pear Chutney Vata Sweet Onion Chutney Kapha Hot Onion Chutney Cranberry Relish Moroccan Spice Blend Masala Spice Mix Dosha-Specific Churnas Snacks and Dips Endive with Honey Goat Cheese Marinela s Stuffed Grape Leaves Jicama Lime Sticks Trail Mix Roasted Ginger Kabocha Seeds Basic Nut or Seed Butter Tridoshic rtichoke Pesto Lemony Hummus Tridoshic Zucchini Hummus Tridoshic Red Lentil Hummus Lemony Cannellini Bean Spread Mexican Black Bean Spread Mushroom lmond Pâté Tridoshic Carrot (with a Kick) Spread Traditional Mexican Salsa Baked Goods and Not-Too-Sweet Desserts lmond Flour Italian Flatbread Lavender Essence Tea Bread Cornbread Zucchini Trail Bread Kabocha Cranberry Bread Maple Orange Scones Macadamia Nut Pie Crust Chocolate lmond Rose Cake with Ganache and Minted Whipped Cream Dark Chocolate Cherry Nut Slices dzuki Bean Squares dzuki Bean Squares Pomegranate Orange Chip Bars Turkish Halva Truffles Cardamom lmond Balls Chewy Choco-Orange Macaroons Rice Pudding Kabocha Caramel Custard Cherry Syrup Beverages Pitta Pomegranate Lime Mocktail Kapha Lime Ginger Mint Mocktail Vata Blood Orange Ginger Mocktail Pitta Soothing Mint Rosewater Drink Pitta Refreshing loe Lime Drink Pitta Green Tonic Vata Pitta Vitality Drink Pitta Cooling Coriander Milk Go-to-Sleep Nutmeg Milk Turmeric Milk Nut Milk Yogurt Lassi Vata Pitta Coconut Chai Shake Cardamom Tea Kapha Ginger Tea Vata Pitta Ginger Tea Ginger Lemongrass Tea Tridoshic Mint Tea Index

5 The Essential yurvedic Cookbook Preface Introduction Part 1: Understanding yurveda What Is yurveda? The Five Elements The Three Doshas The Six Tastes Food Combining yurveda for the Family s for the spiring Vegetarian Kitchen Essentials Part 2: yurvedic Recipes Morning Meals Nutty Quick Oats Warm Cashew Butter Cereal for Kids maranth Porridge with Pear Juice, Currants and lmonds Coconut Cranberry Quinoa Porridge Scrambled Egg Whites Poached Eggs for Vata Minted Fingerling Potato Frittata maranth Crêpes with Pomegranate Syrup Masala Dosa Millet Breakfast Patty Lime-Tarragon Sweet Potato Breakfast Patty Vata Breakfast Banana Creamy Yogurt Vanilla lmond Yogurt Yogurt Parfait Vegetarian Midday Meals Kitchari Bangalore Toor Dal Sambhar Kerala-Inspired Toor Dal Gujarati Wedding Dal Urad Dal with Tamarind Simple Red Dal and Lime Pitta-Cooling Summer Mung Dal Puy Lentils and rtichokes in Puff Pastry Cannellini, Kale and rtichoke Sauté Rosemary-Infused Heirloom Scarlet Runners Moroccan Veggie Burger with Tangy Tamarind Sauce Baked Falafel Balls Dry-Fry Tofu Lime Ginger Tofu Barley Sauté with Sweet Potatoes, sparagus and Burdock Minted pricot Couscous Fluffy Cinnamon Currant Millet Millet Mash Millet with Wild Mushroom Vegetable Ragoût Polenta with Minted Shiitake Sauce Quinoa with Spinach Pesto Cream Sauce Red Quinoa with Endive and Cranberries Quinoa Tabbouleh Mexican Rice Spanish Saffron Rice Jasmine Coconut Rice Purple Coconut Rice Marco s Porcini Risotto Citrus Spice Glass Noodle Stir-Fry Zucchini Lasagna with Mary s Gravy Kapha Mushroom and rtichoke Pesto Pizzette Dairy, Fish and Meat Midday Meals Paneer Fennel-Crusted Paneer with Balsamic Reduction Broiled Salmon in Maple Lime Marinade Ginger Salmon Hand Roll Broiled Lime Ginger Shrimp continued inside Spanish Chicken Chicken Tikka Masala Roasted Turkey Breast with Tarragon Cream Sauce Lemon Rosemary Turkey Sausages Moroccan Lamb Meatballs Bison Meatloaf with Maple Tamarind Sauce Rabbit Coconut Fenugreek Stew nytime Soups and Stews Dashi Clear Broth Ginger Broth Vegetable Broth Slow Cooker Bone Broth Miso Soup Chilled vocado Soup Creamy Beet Leek Soup with Minted Yogurt Beet Sweet Potato Soup Chilled Carrot Soup with vocado Creamy Corn Soup Mushroom Tarragon Purée Puréed Potato Leek Soup with sparagus and Lemon Ginger Pumpkin Soup Summer Vegetable Soup Winter Chestnut Soup Dashi Puy Lentil Soup Borscht Lentil Soup Mung Dal Cilantro Soup Puréed Lemon Chickpea Soup Kapha Pitta Barley Kale Soup Thai Lemongrass Vermicelli Soup Dashi Noodle Soup Chicken, Lemongrass and Quinoa Soup French Lentil Soup with Pork Iron-Boosting Pomegranate Lamb Soup Red Lentil Winter Stew with Turmeric Root and Kale ISBN pages total 24 color photo pages 7" x 10" Index $24.95 US / $27.95 C Publication date: September 2015 Visit us at