Chai Time!

All winter I have managed to resist completely succumbing to a nasty cold or respiratory flu. As my coworkers sneezed and coughed around me - some even showing up to work with a fever! - I held my breath and tried not too inhale too deeply (warning, do not try this in yoga class). I’ve definitely had my days of lethargy and the feeling that can only be described as “blah” the past few months. The glands in my neck have been swollen telling me that my body is fighting something off. Yet I have been able to withstand the really awful stuff that’s been going around.
Unfortunately, I have experienced a shift in my respiratory health over the past two days. A scratchy sore throat that screams for constant soothing with either a lozenge or gulp of hot tea now tortures me. My head is noticeably more congested and my ears ache. I am sad to say that I kind of expected this. I barely slept a wink five days ago, perhaps due to do the evening acupuncture treatment I received. Being worn down by sleep deprivation has apparently opened the door for whatever bugs have been laying in wait within my mucus membranes for the opportune time to enter my cells and begin their assault.

I suspect that the change in season is also a contributing factor. “Change in season?,” you might wonder. Even though the temperature is still hovering around the freezing point and any precipitation we receive (at least in Boston) is likely to be snow; the sun now shines higher in the sky and the ground is mushy. You’ve probably also heard or read warnings about the “second wave” of the flu season and forecasts which indicate influenza cases have yet to peak.
A simple Ayurvedic explanation can be given for this public health proclamation: Kapha season has arrived! Translation: Nature has moved us into a period of the year dominated by cold and dampness (as opposed to the cold & dry trend [aka. Vata] of early winter). The water and earth elements have started to prevail setting the stage for “reactive mucus” to develop in membranes that have dried out in the past few months. Our tissues want to be rehydrated again but can easily be overwhelmed by foreign intruders and an inappropriate diet.
A pleasant way to soothe and heal your respiratory system and rehydrate your cells is with a good cup of tea! But it can’t be just any tea. It must be a cup of chai (the word chai actually means ’tea’): black tea brewed with spice-infused water. Don’t go running out to Starbucks for a Chai Latte so fast! There is no benefit to consuming mass-produced, overly sweetened chai concentrate diluted with steamed milk. Only chai prepared in the traditional manner with high quality ingredients has health benefits.

There are numerous recipes for chai but they all contain a few key spices. Fresh gingerroot is probably the most important ingredient. Ginger (Zingiber officinale) is considered to be “the universal medicine” by both Ayurvedic and Chinese doctors. It is used for a variety of conditions including coughs, congestion, arthritis, morning sickness and circulatory disorders. Make sure to use fresh ginger when preparing chai because the dry ground form has slightly different properties and will make your brew too hot and spicy. Fresh gingerroot is a great diaphoretic which means that it causes perspiration and increased elimination of toxins through the skin. If you have sinus congestion, you can get some relief by standing over your pot of chai to inhale the steam.
Cloves are another spice that gives chai its distinctive flavor. They are particularly stimulating, heating and beneficial for the lymphatic system. (Pitta-dominant folks may want to omit the cloves.) Cinnamon also helps to harmonize circulation and is used as an expectorant in Ayurveda. Another common spice that adds pungency to authentic chai recipes is black pepper. It is great for alleviating sinus problems and drys up unwanted respiratory secretions when combined with honey. Black pepper is also a powerful digestive stimulant and helps to reduce Ama in the digestive tract.
Some of the other lesser appreciated spices that I like to add to my brew are cardamom and bay leaf. Cardamom lends an exotic sweet flavor to Indian-style puddings and jazzes up dal, as it is included in most garam masala spice blends. For those concerned about the caffeine in black tea, cardamom helps to neutralize the negative effects of the stimulanting chemical (it works in coffee, too). Finally, I usually throw a bay leaf in because it is heating and adds an interesting savory flavor.

After the spices have been boiled in water, the tea is added and allowed to steep. I recommend using regular black tea, preferably organic to avoid excess flouride. Do not use decaffinated tea since you don't know what chemicals may have been used to reduce the caffeine content (and it tastes awful). Instead, decaffeinate the tea yourself if you prefer to avoid all sources of caffeine. Simply dunk your tea bag in a cup of very hot or simmering water for a few seconds before using. Do use black tea, not green or roobois tea because you want to use the most astringent type - astringency is good for drying up mucus. Chai is traditionally served sweetened with milk. Don't be afraid to add a little natural sweetener (minimally processed cane sugar or honey*) as the sweet taste helps to pacify Vata. Dairy products are another touchy subject. Whole, unprocessed (non-homogenized and unpasteurized) is what the ancient yogis used, but it is very hard for most modern urbanites to get their hands on. If you are not lactose-intolerant or have any "issues" with dairy; buy organic milk from the supermarket or, better yet, seek out a local farm or buying club. Soymilk is not ideal but can be an acceptable substitute for those prone to the influences of Kapha dosha. People with a Vata-dominant constitution should not use soy as it has a drying effect on the body which could exacerbate already existing health problems.

So, here's my favorite recipe for homemade chai which is inspired by the teachings and recipes of Yogi Bhajan and Dr. Lad.

Rasa Rx Chai

Serves 4

5 cups spring water
1 bay leaf
1 cinnamon stick
1” piece fresh gingerroot, peeled and cut into 3 pieces
6 cardamom pods
6 black peppercorns
4 whole cloves
2 black tea bags
1 cup cow’s or soy milk
2 - 4 Tablespoons natural sweetener (evaporated cane juice, Sucanat), to taste

Gently boil spices in spring water for 15 - 20 minutes.
Remove from heat and add tea bags. Cover pot and steep for 5 minutes.
Strain the tea & spice infused water and return to pot. Add milk and sweetener, to taste. Heat to serving temperature, stirring. Serve immediately.

*If you prefer to use honey, add milk to prepared tea and allow to cool down before adding it. "Cooked" honey is toxic according to Ayurveda.

Pass the Beans

Do you shy away from bean dishes because of the embarrassing side effects? There is no need to fear members of the Leguminosae family, who happen to be both agricultural and nutritional heroes. Legume plants have played an important role in farming for thousands of years due to their ability to replenish soil with nitrogen, reducing the need for added fertilizers. Alternately planting cereal grains and legumes, be it clover, peas or lentils, is a central practice in sustainable crop rotation. Ask your local farmer for details (if you live in the Northeast like I do, you may have to wait till the nearest farmer's market or farm stand opens in June).

Anyway, back to the issue of foremost concern to consumers: flatulence! Beans contain long sugar molecules called oligosaccharides (translation: "several unit sugars") which pose a challenge to the human digestive system. Since we don't make enzymes that can break oligosaccharides into simple sugars; the large molecules travel down into the colon where bacteria work on them and release various gases (like carbon dioxide and methane). However, you can reduce the amount of gas produced in this last stage of digestion thereby minimizing embarrassing trips to the bathroom or stinky public slip-ups.

The key to a gas-free bean burrito, soup or whatever your preference, is proper preparation. The three crucial steps in the process - soaking, cooking and seasoning - help to breakdown the complex carbohydrates in legumes and make the vitamins & minerals more bioavailable.

1. Soak : Soak beans in cold water 8 to 24 hours. Make sure to use plenty of water as the beans will expand and need to remain entirely submerged the whole time. Soak until beans are uniformly softened, which indicates that some of the indigesible sugars have leached out. Sprouting and soaking legumes activates enzymes capable of breaking down their complex carbohydrates and eliminates phytic acid (see my previous post about sesame seeds).

2. Cook : Discard soaking liquid, rinse beans and place them in a pot with enough fresh cold water to cover by two inches. Bring to a boil then reduce heat to a simmer and continue to cook uncovered until beans are tender (there should be little to no resistence when you squeeze one between your fingers). You can skim the foam off the surface of the water and stir occasionally to make sure all beans cook evenly. I like to throw a piece of kombu (seaweed) in the pot because it adds trace minerals and speeds up the cooking process.

3. Season : Add salt, herbs and spices to taste and continue to cook until flavors permeate beans. Epazote, an herb native to Central America, is traditionally used to flavor black beans because of its carminative (gas-reducing) quality. In India, asafoetida (see side bar) is commonly added to dal and kitchari to minimize the Vata-aggravating effect (ie. gaseousness) of mung beans and other legumes they contain. Ayurvedic cooks utilize cumin, coriander and fennel, among other spices, extensively because of their digestive properties. Cooking with herbs and spices also fills the kitchen with alluring aromas and creates layers of fantastic flavors which prime body, mind and soul for a great meal.

My Favorite Refried Beans

Serves 6 - 8

2 Tablespoons olive oil

4 cloves garlic, minced

1 teaspoon freshly ground cumin seeds

1/2 teaspoon dried oregano

pinch of asafoetida (optional)

pinch of cayenne pepper (optional)

3 cups properly cooked beans (I like pinto beans best)

1 cup vegetable broth or water, or more as needed

sea salt, to taste

ground black pepper, to taste

lime wedges

1. Heat olive oil in large saute pan over medium heat. Add garlic and spices. Cook two minutes, stirring, until mixture is fragrant.
2. Add beans with liquid of choice. Simmer until almost all liquid has evaporated and beans are extremely tender, scraping sides of pan periodically.
3. Season beans to taste with salt and pepper. Mash with a fork or potato masher, adding more liquid as needed, until desired texture is achieved. Serve with squirt of lime juice.

Listen to your tummy

Hippocrates, the Father of Medicine, insisted that “all diseases begin in the gut.” Unfortunately, most allopathic doctors today do not heed their predecessor’s wise intuition. Rather, educated MD’s poke and prod whatever organ manifests physical abnormality and dysfunction. Modern medical practice employs toxic drugs to treat the predominant symptoms (which often complicates matters with unpleasant side effects) without addressing the foremost cause (I don’t mean to offend any doctors out there reading this blog, just bear with me) of many diseases. This approach is understandable given the pressure placed on doctors to comply with institutional policies and procedures and the alluring kickbacks offered by drug companies.

In contrast to the modern healthcare paradigm, Ayurveda recognizes the importance of strong, healthy digestion for overall wellness and longevity. Agni, the digestive fire, is believed to be the main source of life and is therefore supported by a comprehensive system of dietetics that encompasses what foods to eat (and not eat) as well as when, where and how to dine. When agni is disturbed, food can not be digested properly and turns into Ama, a toxic, sticky substance.

Ama is believed to be the root cause of many diseases. Toxins originating in the colon - from unhealthy, putrid food that is ingested or healthy food which putrefies inside the GI tract due to weak agni - can travel to other parts of the body and become lodged in weak tissues and organs. Once the toxic substance embeds itself somewhere it shouldn‘t, it disrupts normal physiological function. Sounds kind of gross, right? Yet at the same time, vaguely familiar. The Ayurvedic model of etiology concurs with the concept of Leaky Gut Syndrome. Complementary and integrative health professionals recognize that damage to the inner lining of the intestines increases their permeability setting the stage for a variety of disorders including allergies, eczema, autism, ADHD, autoimmune diseases and candida infections.

According to Ayurveda, insufficient agni and Ama build-up within the GI tract may push the doshas (the psycho-physiological manifestation of the elements within the body that support life functions are prone to being "thrown out of whack" in which case they contribute to disease) out of balance. Each dosha is believed to have “a seat” in the GI tract, maha marga (the largest channel in the body), so indigestion is the first sign that one or more of them has been aggravated by improper diet or manner of eating. Vata is located in the colon and can cause flatulence or constipation if disturbed. Aggravated Pitta, which resides in the small intestine, may trigger acid reflux or diarrhea. The symptoms of perturbed Kapha in the stomach include nausea and vomitting.

Adopting healthy eating habits can keep the doshas happy and balanced. Choosing the right foods and cooking meals properly are vitally important, but you'll find that simply bringing intention and attention to the act of eating is powerful medicine. Bon Appetit!

1. Eat the proper quantity of food: the amount of food that should be taken depends on each person's constitution and strength of agni as well as time of day and season of the year. Eating more slowly will allow you to better guage how much to eat.

2. Eat fresh, wholesome foods: freshly cooked or carefully prepared raw foods are better than leftover, reheated meals. Consume organic and local vegetables whenever possible and try to avoid overly processed, convenience products.

3. Eat in a relaxed, calm environment: slow down, put work and TV aside and really focus on eating.

4. Adopt an attitude of gratitude: even if you don't believe in dieties, you can feel reverence for the people who toiled in the fields so you could satisfy your nutititional needs and enjoy a good meal. Take a moment to pay homage to agni, the fire inside of you which fuels digestion.

An Ayurvedic Recipe for Stretching the Food Dollar

Since we’re all feeling the economic pinch these days and looking for ways to save a dollar (or even a penny), I figured I would post a cheap yet satisfying Ayurvedic recipe. My advice for reducing grocery bills (if you eat out, then you better learn to cook) is simple: eat less meat and choose fresh, unprocessed foods. Steer clear of “ready-to-eat” products or any type of meal preparation kit and you will find that your dollar goes a lot further. So far, in fact, that you will be able to afford all natural and organic foods as long as the recession lasts.

While not everyone is cut out to be a vegetarian (such as individuals with really strong appetites, whose constitutions are predominantly Pitta); most people can go a few days without consuming animal flesh. The most nutritionally balanced way to beat the meat habit is to gain an appreciation for beans and rice. The practice of combining grains and legumes to satisfy one’s hunger and fuel a labor-intensive lifestyle goes back to Biblical times. Today we know that the amino acids present in wheat, rice and other cereal grains complement those in beans and nuts. Humans need to consume a variety of plant-based foods to ensure dietary intake of all essential amino acids (the building blocks of protein that the body can not produce on its own).

While there are thousands of kinds of beans and lentils grown around the world, the mung bean is most esteemed in Ayurveda. Mung beans are easier to digest than other legumes and the only type that is tridoshic, or balancing for all three doshas. Split mung beans, also known as mung dal, are commonly incorporated into cleansing and restorative dishes. It is best to cook mung beans with warming spices to offset their slightly cooling effect. One of the most popular dishes made with mung dal is kitchari, a stew which brings together the best of Indian healing cuisine: fragrant basmati rice, mild mung dal and tantalizing spices. Fresh chiles, vegetables, curry leaves and cilantro may also be added to your liking. There are an infinite number of ways to prepare kitchari but I will share just one very simple, seasonally appropriate recipe for now.

If you have a pantry stocked with all the requisite spices, I estimated that each serving costs less than fifty cents. I recommend purchasing “real” basmati rice from India (not U.S.-grown “Texmati” rice). Don’t let the following long list of ingredients scare you - most are dried spices which you can mix together ahead of time to make your own homemade "curry powder" for use in other dishes.

Warming Winter Kitchari

serves about 3

¼ cup split mung dal
½ cup basmati rice
1- 2 Tablespoon ghee (more for individuals with Vata disorders)
½ teaspoon brown mustard seeds
½ teaspoon cumin seeds
1/8 teaspoon hing
¼ teaspoon ground cumin seeds*
¼ teaspoon ground coriander seeds*
¼ teaspoon ground fennel seeds*
½ teaspoon dry ginger
¼ teaspoon turmeric
¼ teaspoon fenugreek
1/8 teaspoon ground cinnamon
4 cups water
¾ teaspoon sea salt
¼ cup fresh chopped cilantro, for garnish

1. Rinse dal and rice under cool water until water runs clear. Set aside to drain well.
2. Heat ghee in a 2 to 3 quart-sized saucepan over medium-high heat and add mustard seeds, cumin seeds and hing. Cook until seeds begin to pop.
3. Turn down heat and add remaining spices. Cook a minute, stirring, until fragrant (be careful not to burn, remove pan from heat if necessary).
4. Add rinsed dal and rice to cooked spice mixture. Add water and bring to a boil. Reduce heat to low and simmer gently, covered, for 45 minutes to an hour. In last 20 minutes of cooking, stir occasionally to prevent kitchari from sticking to bottom of pan.
5. Stir in salt, cover and allow kitchari to rest 5 - 10 minutes before serving.
Serve kitchari garnished with fresh chopped cilantro.

* I recommend toasting and grinding seeds yourself, but store bought pre-ground seeds will also work.

How Did Poop Get in My Peanut Butter?

Feburary 13, 2009
I found this diagram on the FDA website. If this represents the "Simplified Peanut Product Distribution Pattern", what does the non-simplified version look like? Since nearly 2000 products produced by 200 or so companies have been recalled, the 2D drawing would probably span hundreds of pages. Once a product reaches a retail store, there are more routes a tainted product could reach a person's mouth than can be depicted simply on paper. Maybe you can think of a convoluted scenario which rings true for you? What would that look like on paper? Now multiply that by a thousand. Get the idea?

Update: January 31, 2009
Yesterday I read an exclusive AP article which revealed an even more disturbing tale of unsavory peanut commerce associated with the nationwide salmonella outbreak. Apparently, several weeks before any illnesses were reported; the Peanut Corporation of America attempted to ship putrid peanuts to Canada which were promptly rejected by Canadian inspectors. The FDA refused to allow the rejected shipment back into the States because the peanuts contained a "filthy, putrid or decomposed substance" that it deemed unfit for human consumption. The government agency charged with safeguarding the nation's food supply failed to follow up on the matter- no U.S. official tested the filthy peanuts for pathogens nor visited the original source of their production. While many insist that PCA be subject to criminal prosecution, what about the FDA?

Update: January 28, 2009
Gotcha! Today the public was informed that the Peanut Corporation of America KNOWINGLY shipped contaminated peanut butter to unsuspecting food manufacturers over the past two years. Not once, not twice, but 12 times! What is even more perplexing is the flaw in FDA and local health department policies which do not require companies to disclose results of internal testing. Also, inspectors from the state of Georgia failed to force PCA to clean up its act after finding unsanitary conditions. I don't know about you, but it doesn't seem to me like the government has made much progress in protecting Americans from lazy and negligent food producers since the time of Upton Sinclair. Will this saga cause consumers to shun ingredients sourced from the USA as vehemently as those China?

***

Peanut butter (and products made from peanuts or "peanut paste") is not the most obvious culprit when a salmonella outbreak occurs. As unusual as it may seem on the surface, the current food safety crisis is not the first which can claim peanuts as the source. In 2006, 628 people became sick from eating Peter Pan and Great Value brand (a private label brand exclusive to Walmart) peanut butter. The present situation does not involve the recall of jars of peanut butter available at the grocery store (only King Nut brand peanut butter intended for institutional use has been implicated). Rather, a very diverse assortment of products made with peanut paste from the Peanut Corporation of America (PCA) has been pulled from the shelves of convenience stores, supermarkets, CVS, mom & pop shops, pet stores and even Whole Foods Market making the current recall list even more frightening.


Could there be a connection (or possibly a peanut conspiracy?) between these two recent nationwide salmonella-sickening scenarios? Probably not. However, the peanut itself is partially to blame for the recurrence. Peanut butter is a very good vehicle for the transport of salmonella around the country. A study conducted at the University of Georgia revealed that salmonella can survive up to 6 months at a storage temperature regarded as safe. Salmonella is not able to reproduce without the presence of water, but it is the absence of water that allows the bacteria to survive the peanut roasting process. Finally, the high fat content of peanut butter actually insulates salmonella from stomach acids allowing it to reach the intestines in virulent form.


So peanut butter has the potential to give pathogens the upperhand if they happen to enter the food supply; that still doesn't explain how salmonella got into the PCA facility in Blakely, Georgia in the first place. The bacteria is most commonly associated with undercooked eggs and tainted meat because it comes from animal feces (excuse me for stating the unmitigated truth). Produce, fish and spoiled dairy products can also contribute to salmonellosis as a result of cross-contamination anywhere along the chain from producer to consumer. Just in case you were wondering, the term "Salmonella" does not owe its name to the fish but rather to the veterinary pathologist (D. E. Salmon) who isolated the organism from sick pigs in the late 19th century. Since then, multiple types of Salmonella bacteria have been identified from many species of animal.


The strain of Salmonella that CDC investigators have found at the PCA plant does not match the one isolated from unopened containers of King Nut brand peanut butter by Minnesota and Connecticut health officials. Nevertheless, all products containing peanut butter and peanut paste from PCA are suspect, which is why well over 100 items have been recalled to date. On January 21, the FDA and CDC held a joint teleconference for the media in which they stated that traces of Salmonella were found in a floor crack in the plant near the washroom (hmm, sounds like a PCA employee may be the culprit).


Not knowing the ultimate source of this outbreak - which has made close to 500 people sick nationwide and killed 6 - is quite unsettling for the consumer. Americans tend to trust foods that are tightly packaged as opposed to things that are unwrapped and vulnerable to outside contaminants. The shiny silver foil or hermetically sealed bag encasing your favorite snack or indulgence - be it a granola bar, cookie or candy - seems to suggest sterility and gives the eater a false sense of security. The lesson we learn from this deadly outbreak of food-borne illness (and hundreds of others which have preceded it) is that invisible danger may lie within or without. We can thank the breakdown of food safety in this country on a system which rewards efficiency and mechanization as well as censure the government for poor enforcement of policies and procedures.
If this incident motivates you to do anything, I hope it will make you think twice about your reliance on packaged, mass-produced convenience foods. Perhaps you will take a little more time out of your day to buy a piece of fresh fruit and wash it thoroughly yourself. Or consider cooking your own dinner so you may personally prepare it safely and with care. Yes, there has been a breach of trust. Someone is to blame and should be punished. But the consumer must also take more responsibility for the food he puts in his mouth and gives to his children.

Inauguration Day

". . .Our time of standing pat, of protecting narrow interests and putting off unpleasant decisions - that time has surely passed. Starting today, we must pick ourselves up, dust ourselves off, and begin again the work of remaking America."

-President Barack Obama

Yes WE can! One person can not fix all the problems facing the nation. If we are to dig ourselves out of the dire economic situation, heal the planet, protect the U.S. from terrorist threats, feed the hungry, etc; every citizen must take action. Since I wish to keep the focus of this blog on healthy food and cooking, I'll keep this post short and relevant.

For people who can comfortably afford to put food on the table, eating is, undeniably, a political act. A large percentage of the food sold in this country is controlled by a few multi-billion dollar companies. Even seemingly ecological and healthy products are pawns and profit-drivers for avaricious businessmen who prey on consumers' ignorance and indifference. Furthermore, agribusiness and major food processors have convinced legislators to protect their earnings at the expense of small, hard-working farmers and the nation's health. Every time you take the "easy way out" when hunger strikes - stop at Dunkin' Donuts on the way to work or grab a slice of pizza for lunch - you condone government subsidies which favor unsustainable agricultural practices & corporate greed and further distance yourself from the source of your food.

While I can't give you an exact equation, there is an inverse relationship between the distance a food has traveled to reach your plate and its nutritional value (not to mention its impact on the planet). Even though the local food movement has experienced exponential growth in recent years, there is still a ton of work to be done. The simple fact that people need to eat at least three times a day creates numerous opportunites for ordinary citizens to do something to support family farmers, affordably manage their health, and protect the environment from further damage. Simple changes of habit and a teeny bit of planning can make a significant difference over time. If every single person committed to doing just one thing - say, bringing a homemade lunch (like a sandwich consisting of bread from a local bakery and cheese produced in one's home state) to work every day - it would make President Obama's job a little easier.

Sesame Quinoa Pilaf

Open Sesame! The sesame seed, in all of its forms, is one of God’s greatest gifts to creatures with Vata-dominant constitutions, like myself. Individuals who tend to be cold, dry, underweight, hyperactive and flighty benefit greatly from sesame products, which are heavy, heating, and moist. Sesamum indicum is the oldest known plant grown specifically for its seeds and oil. Sesame seeds are a good source of protein and minerals including calcium, magnesium, iron and zinc. Ample mineral intake is especially important for skinny Vata-types who are prone to osteoporosis (Vata, the air element, is what makes the bones porous).

I prefer to buy unhulled sesame seeds - they have a darker, less uniform color than the traditional white seeds commonly used to coat bread and bagels - because the hull, or outer coating of the seeds, is the source of most of the fiber and calcium. Granted, some of the calcium is bound up with oxalic acid, which inhibits the body from absorbing minerals. However, soaking and toasting unhulled seeds destroys most of this “anti-nutrient”. Even if you don’t bother to soak or cook your seeds, you’re still better off since the industrial process to remove the hulls is more detrimental to sesame’s nutritional profile than a little naturally-occurring oxalic acid.

Due to its high vitamin E content, sesame oil is more resistant to rancidity compared to other seed oils. While the oil in its unrefined form has a relatively low smoking point, it adds potent antioxidants and a moderate amount of monounsaturated fatty acids to sauces, marinades and low-heat sautéed dishes. Sesame oil is most prized as a massage oil in the Ayurvedic tradition. Daily self-massage helps keep Vata dosha in check, lubricates the tissues & joints and promotes softness and luster of the skin.

Quinoa is not commonly mentioned by Ayurvedic doctors for one simple reason: it doesn’t grow in India where Ayurveda originated. Rather, quinoa is indigenous to South America (the Andes mountains) and was introduced to the U.S. marketplace in the early 1980’s. This “super grain”, as it is often called even though it is not a grain, was originally embraced by hard-core vegetarian Americans but is now enjoyed by health-conscious omnivores and chefs. Chenopodium quinoa is actually a member of the goosefoot family (like spinach and beets) cultivated for its seeds and can be prepared in a fashion similar to rice. Unlike cereal grains (ie. rice and wheat), quinoa contains all essential amino acids so it’s a complete protein source. People who do not consume animal products also benefit from its iron, calcium and magnesium content. Quinoa’s fiber content qualifies it as a whole grain fast food - cooking time is 20 minutes or less! From an energetic perspective, quinoa has a warming, strengthening and drying effect.

While not the most ideal food for Vata, quinoa can be consumed in moderation and is best combined with things that are moistening. So here is a simple recipe which brings together two super-duper and complementary ingredients.

Sesame Quinoa Pilaf

1 cup quinoa
2 teaspoons ghee
2 Tablespoons unhulled sesame seeds
2 cups water
1 tsp salt
¼ cup fresh chopped parsley

1. Rinse* quinoa well and drain.
2. Heat ghee over medium heat in medium-sized saucepan. Add sesame seeds and cook, stirring, until seeds turn golden brown and begin to pop. Add quinoa and cook about 30 seconds, stirring to coat with sesame seeds.
3. Add water and salt, bring to a boil, cover and simmer about 18 minutes, until all water is absorbed. Remove pan from heat and allow to sit 5 - 10 minutes, covered.
4. Transfer quinoa to a bowl and allow to cool a bit more before stirring in parsley.

*Quinoa has a coating of bitter-tasting saponins so should be rinsed before cooking.