I can finally chill out!

After months of gloom and rain, the sun is finally shining (for a day or more at a time) in Boston! There is enough heat now to crave cool, Pitta-pacifying foods like leafy green salads, cucumbers, coconut water, fruit and soup. Soup? Yup, refreshing, chilled soup.

I recently pulled out some oldie-but-goodie recipes of mine for soups that require no cooking. On a really hot day, who wants to turn on the stove? So rather than saute and simmer, I prefer to chop and blend ingredients.

The fundamental definition of the verb "cook" is 'to prepare food for eating.' While the term implies the use of heat, the application of fire (or gas or electricity) is not required in all instances. From an Ayurvedic and nutritional perspective, "cooking" is the predigestion of food. Breaking down edible substances with heat, acid or brute force before consumption makes the nutrients more accessible thus easier for the body to assimilate. A blender is all you need to "cook" my favorite summer soups.

Blueberry Bisque

10 oz. package frozen wild blueberries

1/2 cup sour cream (or plain yogurt)

1 Tablespooon fresh lime juice

1/2 teaspoon lime zest

1/4 cup apple juice, as needed

1/8 teaspoons ground cinnamon, to taste

2 - 3 Tablespoons honey, to taste

Combine blueberries, sour cream, lime juice and zest in a blender. Add enough apple juice to achieve a smooth texture with desired consistency. Add cinnamon and honey to taste. Chill for at least 30 minutes before serving. Makes 2 cups. I love to serve this with crunchy biscotti or vanilla wafers.

Cool Avocado Cucumber Soup

2 large ripe Haas avocadoes

1 medium cucumber, peeled, seeded and diced (1 cup)

1/4 cup red onion, diced

juice of two limes

1 teaspoon lime zest

1/2 teaspoon salt, to taste

1/4 teaspoon cumin, to taste

1 cup water, as needed

Combine all ingredients in blender and process till smooth and creamy. Add additional water, if necessary, to achieve pourable consistency. Season with additional salt, to taste. Makes about 3 cups. May be consumed immediately or chilled for an hour or two.

Are You Nuts?!!!

I apologize for ranting so much about Salmonella and food recalls (foodborne illness is a sick interest of mine which has nothing to do with yoga or Ayurveda). So to make it up to loyal readers who have been patiently waiting for some Ayurvedic insights, I devote this entire post to discussing the place of nuts in an Ayurvedic diet.

Ancient physicians had a great respect for the concentration of nutrients lurking inside the shells of nuts and seeds. Nuts, nut milks and nut butters play an important role in rejuvenative diets for their fat, vitamins, trace minerals and medicinal properties. Some people believe that eating 10 almonds in the morning* provides all the nutrition the body needs for the entire day.

*Almond skins can irritate the lining of the gut, they should be soaked in lukewarm water overnight and peeled (after an overnight bath, the skins slip right off with ease).

In general, nuts are sweet, oily and heating (coconut being the one exception) so are best for pacifying Vata dosha. Being such a concentrated food, they are great for skinny Vata-types who need to gain weight; but should be consumed in moderation for those with delicate digestion. Individuals with a fiery Pitta constitution can enjoy coconuts (as well as coconut milk and coconut water) which are cooling and should avoid most other varieties. Peanuts (actually a legume) tax the liver and gallbladder so can be particularly problematic for Pitta. I give thanks to the wisdom of Ayurveda for sparing me from exposure to Salmonella in tainted nuts. Since peanuts promote gas in Vata more than true nuts, I swore them off this past winter (Vata season) before the Salmonella outbreak came to light.

For the same reason that nuts and seeds are good for Vata, they are not so good for Kapha. People who are predominantly Kapha in nature should abstain from eating nuts and seeds if they are battling weight issues or another doshic imbalance. There are a couple exceptions: walnuts and flaxseeds which are higher in omega-3 fatty acids that help boost metabolism and fight inflammation. Flaxseeds also help lubricate the intestines and stimulate elimination (when taken with plenty of water!) so can be quite helpful for both Vata and Kapha suffering from sluggish digestion. Kapha may also consume sunflower and pumpkin seeds in moderation which are a little lighter in quality and also good sources of fiber.

Sesame is the most potent of the seeds: they increase physical & mental strength and virility (yup, Yogi Bhajan claims that they increase secretions of the sex glands). Vata-types with brittle bones can benefit from the minerals (calcium, magnesium, zinc, etc) found in sesame seeds but need to use them with care. Overuse of sesame seeds can ruin the tone of the digestive tract (not to mention irritate the gut of someone with diverticulosis). They are easier to digest when roasted or blended with water into sesame butter or tahini. While sesame oil is tasty and makes a great massage oil, it lacks the fiber and nutrients present in the whole seeds. Try adding sesame seeds to rice or baked goods as in the cookie recipe below.

Tahini Cookies

1 cup rolled oats
1 cup whole wheat pastry flour
1/4 cup sea salt
1 tsp baking powder
1/4 cup tahini (preferably organic)
1/4 cup unrefined sesame oil (preferably organic)
1 tsp vanilla extract
2 tsp cornstarch or arrowroot
1/2 cup maple syrup
2 Tb sesame seeds, optional

1. Grind oats in a blender till coarsely ground. Do not wash out blender.
2. In a large mixing bowl, combine oats, flour, salt and baking powder.
3. Place tahini, oil, vanilla, starch and maple syrup in blend and process until smooth. Stir this wet mixture into dry ingredients.
4. Drop tablespoon of batter on greased cookie sheet. Sprinkle with sesame seeds, if desired. Bake in a preheated 350 degree oven for 10-12 minutes, until cookies are golden brown and puffed.

Makes about 2 dozen cookies.


Banana Flaxseed Bread

¼ cup flaxseeds
¾ cups filtered water
1 cup unbleached all-purpose flour
½ cup graham flour or wheat bran
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
1/3 cup safflower oil
½ cup organic sucanat (or turbinado sugar)
1 cup mashed bananas (about 2 medium)

1. Preheat oven to 350º and oil a 5 x 9” loaf pan.
2. Combine flaxseeds and water in blender and process on high speed several minutes until slurry forms. Set aside.
3. In a mixing bowl, combine flours, baking powder, baking soda and salt. Whisk to aerate and combine well.
4. In a large mixing bowl, combine the oil and sucanat. Stir in mashed bananas. Add flaxseed slurry and mix well to combine. Add wet ingredients to dry ingredients and stir just until combined. Pour batter into prepared loaf pan and bake for 45-50 minutes or until knife inserted in center comes out clean. Cool bread in pan for 10 minutes then remove from pan & cool completely.

Busy Cookin...

I spend a lot of time in the kitchen during Passover because I refuse to eat matzah at every meal. And to keep life interesting, I try a couple new recipes each year.

The last couple of posts have been focused on what I DON'T eat during Passover - bread, rice, legumes, corn, etc - so you are probably wondering what I DO eat. The simple answer is: lots of vegetables! I gravitate toward starchy root vegetables like potatoes and carrots to make up for the lack of grains in my diet. Last night I roasted Yukon Gold potatoes with cherry tomatoes, onions and mushrooms with a pinch of oregano. Yummy! My next project: homemade "Terra Chips" - thinly sliced beets and parsnips coated in olive oil and baked till crisp.

The one grain, actually a pseudo-grain, that I eat is quinoa. Quinoa is a member of different botanical family entirely - it's actually related to spinach. Quinoa was deemed Kosher for Passover several years ago by a rabbi in Israel because it is unrelated to any of the five forbidden grains (wheat, oats, barley, spelt and rye) which can be made into dough with leavening potential (aka. chometz). It is distinct enough from any of the other foods that fall into the category of kiniyot (foods that are close enough in culinary properties so easily substituted for the forbidden grains). And since quinoa primarily grows in the Andes mountains of South America away from other cereal grains, there is no possibility of comingling.

Just prior to the holiday, I had gotten into the habit of starting the day with a homemade muffin (gluten-free corn). So I decided to make some sort of Passover-style muffin. I bought some "Kosher for Passover" baking powder at the Kosher grocery store. How can such an overt leavening agent be "Kosher for Passover? Well, baking powder is basically a combination of an acid (sodium pyrophosphate) and an alkaline (sodium bicarbonate, which is baking soda) substance mixed with a small amount of starch (typically corn starch). When the powder is mixed with liquid, the acid and alkaline react to give off CO2, the gas that makes quick breads rise. For Passover, the corn starch is replaced with potato starch. While some folks would reject baking powder altogether during the holiday because it makes things rise, I prefer to take the product's label at face value. This year (every year, I make a determination of how strict I will observe the holiday) I have decided to use baking powder and baking soda in my holiday recipes. I'd rather prepare my own baked goods using healthy, natural ingredients than buy products from a Kosher for Passover bakery (which relies on GMO and/or hydrogenated cottonseed oil). I further rationalize my decision to use baking powder by defining "leavened" in a Biblical way - risen by fermentation (a natural, biological process). Baking powder did not exist in the time of Moses so the prohibition against its use is a modern rabbinical one. Very observant folks make desserts with beaten egg whites to give them a light, airy texture. This strategy is also technially a means of leavening - the addition of air to the batter using physical means. So rather than engaging elbow grease, I dabble in a little kitchen chemistry.

Passover Banana Quinoa Muffins
Makes 12 small muffins

1/4 cup olive oil
1/4 cup sugar
2 eggs (preferably organic, cage-free)
2 ripe bananas, mashed (about 1 1/2 cups)
1/2 cup plain yogurt
3/4 cups matzah cake meal
1/2 cup quinoa flakes
1/2 tsp cinnamon
pinch of salt
1/2 tsp baking soda

Preheat oven to 350 degrees and line muffin tin with paper liners.
Whisk together oil, sugar and eggs. Stir in mashed bananas and yogurt. In a separate bowl, combine matzah cake meal, quinoa flakes, cinnamon, salt and baking soda. Add dry to wet ingredients. Stir to combine and spoon batter into muffin cups. Bake for 22-24 minutes.
Allow muffins to cool before trying to remove from paper muffins cups (if you don't, they muffins will stick to the paper).

Note that this recipe calls for baking soda (an alkaline substnace) because I include yogurt which is acidic.


Cauliflower Kugel
Serves 6 - 8

1 medium head of cauliflower
2 Tablespoons olive oil
2 spring onions, white parts sliced
2 eggs
1 tsp salt
1/4 tsp black pepper
2 Tb potato starch
4 Tb almond meal (finely ground almonds)

Preheat oven to 350 degrees and oil a 9" square baking dish.
Cut cauliflower into florets and steam until fork tender. Drain.
While cauliflower is steaming, saute onions in olive oil.
In a food processor, puree 2/3 of the steamed cauliflower with sauteed onions, eggs, salt, pepper, potato starch and 2 Tablespoons of almond meal. Combine puree with reserved cauliflower florets. Transfer mixture to baking dish. Sprinkle with remaining almond meal and bake kugel for 50 minutes to an hour, till firm and golden brown on top.

Cuisines Collide in a Casserole

Rice is a dietary staple all over the world. It is tasty, versatile, filling and relatively cheap. The last attribute could be its most attractive selling point right now as people who never had to worry about their household budgets struggle to pay all the bills. Complement any variety of rice with a well-stocked pantry and you’ve got a recipe for economical eating.

In my continued quest to clear out my pantry before Passover, I decided to make use of the bag of organic short grain brown rice I haven’t touched in a while. Hmm, what to do with it which would be worthy of publishing on the web? I refer to my well-worn copy of Vegetarian Cooking for Everyone by Deborah Madison (a veritable encyclopedia of vegetarian ingredients and recipes) for some inspriation. Opening up to the section “About Rice” in the Grains chapter, I found a recipe for Baked Spanish Rice. The recipe calls for Arborio rice, a stubby short-grained white rice which is great for making risotto due to its inherent starchiness. I could use a similar cooking technique with my short-grained brown rice because it is has a similar sticky quality.

I didn't want to simply follow the recipe (even though I actually had all 20 ingredients it called for) because that's no fun. And I couldn't copy it simply substituting brown rice because whole grains require more liquid to cook properly. But I was glad that Ms. Madison reminded me of the sun-dried tomatoes I had sitting on the door shelf of my fridge. A quick scan of the vegetable drawer revealed a piece of gingerroot on its last legs and some wilted basil - better use these things up before it was too late. So the idea to create an Spanish-Indian fusion rice casserole was born!

This particular fusing of cuisines using rice as the centerpiece is actually quite logical. Both cultures have layered rice casseroles in their traditional cooking repetoire. The Spaniards make paella infused with saffron, tomatoes and garlic, adding poultry, chorizo sausage and shellfish in stages as the dish cooks. Indians make a vegetarian meal out of rice layered with vegetables and flavored with sweet & spicy spices - usually including saffron like the Spaniards - and tangy yogurt. Both dishes can be cooked in the oven which ensures even cooking and decreases the chances of peaking (no peaking!!!).

East-West Rice Casserole
Serves 4

3 cups low-sodium vegetable broth
1 Tablespoon extra virgin olive oil
1 medium yellow onion, chopped
½ teaspoon turmeric
¼ teaspoon ground coriander
1 1/2 Tablespoons gingerroot, minced
1 - 2 cloves garlic, minced
5 sun-dried tomatoes (packed in oil), thinly sliced
1 cup short-grain brown rice**

1 teaspoon sea salt

3 Tablespoons basil, chopped (or use parsley instead)

1. Preheat oven to 350 degrees and grease a 8 x 8 glass or ceramic baking dish. In a small saucepan, heat the vegetable broth.

2. In a medium-sized saucepan, heat the olive oil. Add onions and cook until soft and translucent, about 5-6 minutes. Add spices, gingerroot, garlic and sun-dried tomatoes. Cook 2-3 minutes, stirring occasionally.

3. Add rice to saucepan with onions & spices. Stir to coat rice with seasonings and cook 2 minutes. Add hot broth and salt to rice mixture and bring to a boil. Add basil and allow to boil for a minute, stirring.

4. Transfer rice to prepared baking dish, cover tightly with foil and place in preheated oven. Bake for 55 minutes. Remove baking dish from oven and allow to sit, covered, for 15 minutes. Fluff rice and serve.

**If you have weak digestive capacity (ie. are predominently Vata in constitution or have compromised agni, digestive fire), then soak the rice overnight. Drain rice before making recipe and use only 2 1/2 cups of broth.

Blueberry Couscous Cake

The two opened, half-eaten boxes of coucous in my cupboard reminded me of an interesting vegan dessert (or sweet snack) recipe I learned about back in college. "Couscous cake" isn't actually a cake. Rather, it is a molded block of couscous sweetened with fruit juice or sugar. If not prepared with oil to lubricate the semolina wheat granules and not properly fluffed, couscous naturally sticks together. I suspect that the person who invented the recipe turned a clumpy mishap into a healthy treat that is now embraced by vegetarians who shy away from conventional cakes made with eggs and dairy products.

The recipe that was handed down to me uses apple juice in place of water. The naturally occuring fructose in the juice along with some frozen blueberries serve as sweetening agents. When the cooked and flavored couscous (you can add cinnamon, nutmeg, vanilla extract or lemon zest) is pressed into a mold and allowed to chill overnight, it emerges as a "cake" solid enough to be cut into individual slices.

I came across a delicious-sounding recipe on the internet for a "Coconut Vanilla Bean Couscous Cake" that uses coconut milk as the liquid. Since I didn't have a can of coconut milk on hand, I figured I'd make a lactovegetarian version using the organic, grass-fed, non-homogenized* milk in my fridge (since it is illegal for grocery stores in Massachusetts to sell raw milk, Sky Top Farms milk is the next best alternative available at the local Whole Foods Market). I also opted for honey instead of evaporated cane juice (aka. cane sugar) because it is a less refined product and thought its stickiness would help hold the cake together. Note that Ayurvedic authorities do not recommend heating honey. If you are concerned about the toxins that are supposedly formed when honey is heated then you can either substitue agave nectar or just be careful not to boil the honey in the milk as directed.

Blueberry Couscous Cake
Serves 4

1 1/4 cup milk (organic, grass-fed is preferred)

1/2 cup frozen blueberries (no need to thaw!)

3 Tb honey

1/8 tsp ground cinnamon, to taste

pinch of salt

1 cup couscous

Combine all ingredients except for couscous in a saucepan and bring to a boil. Stir in couscous, cover and remove from heat. Allow to sit for 10 minutes, covered. Transfer prepared couscous to a greased (I used olive oil) pie plate and pat down. Cool to room temperature then cover and refrigerate overnight. When ready to serve, cut into slices. Serve with whipped cream or Greek-style yogurt if desired.

*Homogenization is the process by which the fat globules in milk are broken down into smaller particles so they can remain suspended within the liquid portion of the milk instead of rising to the top. Consumption of homogenized milk has been associated with increased rates of heart disease and diabetes. Milk allergies have also been on the rise since the advent of commercial homogenization. Because homogenization increases the surface area on the fat globules and disrupts their natural membrane, more of the casein (milk protein) and whey are incorporated into the new one which is formed.

Kitchen Sink Polenta

Now that Purim (just another holiday which gives Jews an excuse to eat, drink and be merry) has come and gone, I have set out on a personal culinary quest of ridding my pantry of all grains and legumes before the start of Passover. Last weekend, I cleaned out my refrigerator. I threw away several botched fermented vegetable experiments. Even though I knew I'd never eat the funky cabbage, moldy cukes or slimy beets, it was sad to see them go down the drain (they didn't smell so good either). I wiped down the shelves with biodegradable kitchen cleaner and shook all the dried bits of onion and garlic skins out of the veggie drawers. What a relief!

So now, I have to tackle the cupboard. I've got opened packages of brown rice, amaranth, lentils, rice noodles and more. What shall I do with all the random dribs and drabs of loose bulk grains left over from the cooking classes I've taught this past winter? Time to get creative - the thing I like best about being a chef.

I thought I'd begin my spring cleaning project by tackling the polenta:

***

Kitchen Sink Polenta

1 Tablespoon olive oil

1/4 cup minced onion

2 cups vegetable broth

1 cup water

1/4 teaspoon salt (the amount will depend on the type of broth you use)

1/2 cup polenta (aka. cornmeal grits)

1/4 cup amaranth

6 Kalamata olives, pitted and chopped

1/2 - 1 cup grated Havarti cheese (or whatever kind you have on hand)

3 Tablespoons chopped herbs (I used parsley and basil in this recipe)

salt & black pepper, to taste

1. Heat olive oil in a medium saucepan over medium heat. Add onion and saute until soft and translucent, about 5 minutes.

2. Add broth, water and salt and bring to a boil. Whisk in polenta and amaranth, stirring. Cook, stirring often, until mixture is quite thick - about 20 minutes.

3. Stir in olive, cheese and herbs. Cook another couple minutes and season with salt & pepper.

Sprouting isn't just for Hippies

I've started sprouting and soaking a variety of grains and lentils over the past month. As if I don't already spend enough time in the kitchen, I decided to try some even more meticulous methods of food preparation after attending the Four Fold Healing Conference. Some of the information presented by Dr. Cowan with regard to diet conflicted with certain Ayurvedic principles I hold dear but most of his guidance reinforced my knowledge. Ayurvedic cooking techniques, as I have described in previous posts, are designed to "pre-digest" food and enhance agni (the digestive fire). Dr. Cowan and Sally Fallon advocate a diet that relies more heavily on animal products - high quality ones like raw milk & grass-fed beef; but they also emphasize the importance of properly preparing food to ease digestion and ensure assimilation of nutrients.

Whole, unrefined grains are praised by nutritionists for their relatively high vitamin and mineral content (compared to refined grains and white flour), but methods of preparation which maximize their health benefits are often ignored. Recipes designed to appeal to busy families offer shortcuts that undermine the natural goodness of key ingredients like brown rice and wheat berries. Whole grains need to be soaked to neutralize their phytic acid which binds with minerals like calcium, iron and zinc thereby inhibiting absorption of these nutrients. Adding something acidic (like lemon juice or vinegar) to the soaking liquid can help reduce the soaking time required. Using whey (the liquid that runs off in the production of cheese and which you can acquire by draining yogurt in cheesecloth overnight) to soak grains introduces lactobacilli which break down phytic acid even more effectively.

Commercially produced whole wheat bread and whole grain breakfast cereals may cause more harm than good (and may be a contributing factor in the prevalence of food allergies). Most convenience foods which proclaim to be "made with whole grains" contain more white flour, sugar and other additives than they do actual whole grains. And the processing of whole grains by major food manfacturers does not help the body to assimilate them. If anything, it makes them harder to digest and introduces toxins.

So the trick to including more whole grains and legumes in your diet with the most health benefits is to adopt habits that make them as convenient as processed foods. First, you'll need to stock your pantry with the right ingredients (in my book, grabbing something from the cupboard is certainly more convenient than stopping at Dunkin' Donuts for a bagel on the way to work).

Here are a few things that I have started to do:

1. Place a serving of rolled oats in a small saucepan with water and a little whey before I go to bed at night. In the morning, I just add some raisins & cinnamon, turn on the burner and I have a hot breakfast in about 5 - 7 minutes.

2. To sprout lentils, I soak them overnight then rinse them twice a day (once in the morning while cleaning up breakfast and right before bed, after putting my oats on the stove to soak) until they grow their little tails. (There are a ton of resources on the web which explain the how and why of sprouting.)

3. If I notice my fridge getting empty, I immediately begin soaking a cup of brown rice, barley or other grain that I think I'll want to eat for lunch (with veggies and sprouted lentil soup - recipe below).

4. For a quick snack, I grab a piece of Ezekial bread, made with 100% sprouted grains, and spread on some organic, grass-fed butter or ghee. Yum!

Sprouted Lentil Soup

Makes about 3 servings

1 Tablespoon olive oil

1 small onion, finely chopped

2 cloves garlic, minced

2 ribs celery, finely chopped

1 carrot, peeled & finely chopped

1 sprig thyme or rosemary (optional, but delicious)

1/2 cup lentils sprouted to yield about 3 cups

4 cups broth (vegetable or homemade organic chicken broth)

salt & black pepper, to taste

1. Heat oil in medium-sized saucepan over medium heat. Add onion and saute a couple of minutes until soft. Add garlic, celery and carrot. Cook about 5 more minutes until vegetables are tender. Throw in thyme or rosemary spring and cook a minute.
2. Add sprouted lentils, broth and some salt, to taste. Bring to a boil. Reduce heat to a simmer and, covered, for 10 minutes. Season with additional salt & pepper, to taste.

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.

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.

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.

Snowed In!

Nothing gets me in the mood to bake like a snow storm. Today I woke up to about 6 inches (not counting the drift) of the fluffy white stuff. Since the 9am yoga class I was planning to attend was cancelled, I figured I would make productive use of my time by rousing my inner domestic goddess. I decided to vacuum my apartment, do some laundry (long overdue!), throw away old magazines and bake something (especially since the eggs in my fridge were on the brink of expiring).
My favorite thing to bake are muffins because they are so easy to make and can be frozen in individual portions. I always like to keep a batch in the freezer to pop out for a quick breakfast or snack (45 seconds in the microwave is all it takes to turn an icy blob into a warm, moist pastry). Hmm, what flavor to make? I really didn’t have any choice but to prepare Carrot & Ginger Muffins since the carrot & gingerroot (even though it was slightly shriveled) sitting in the vegetable drawer were the most appealing muffin ingredients I had on hand. Apple juice and olive oil would have to serve as the liquid and fat portion since I only buy milk when it is called for in a specific recipe. And during cold and flu season, I like to keep my dairy intake (excluding butter and ghee, of course) to a minimum. I’m not Greek, but I love to bake with extra virgin olive oil. It is probably the healthiest “vegetable” oil (olives are actually fruit) on earth and you really can’t taste it in the finished product.
This recipe is quite Vata-pacifying due to ingredients that are heavy, moistening and warming - it’s chock full of sweet carrots, cinnamon and spicy ginger. The heavy oil and fiber, from whole wheat pastry flour and raisins, also help to keep things moving down the “pipe” (aka. GI tract or Annavaha srotas).

Carrot & Ginger Muffins

Makes 12 reasonably sized muffins

2 cups whole wheat pastry flour
½ teaspoon salt
1 teaspoon cinnamon
2 teaspoons baking powder
2 eggs, lightly beaten
½ cup raw cane sugar
½ cup apple juice
¼ cup extra virgin olive oil
2 Tb finely grated gingerroot
1 cup grated carrots

1/3 cup raisins

1. Preheat oven to 400 degrees. Whisk together flour, salt, cinnamon and baking powder in a large mixing bowl.

2. In a medium bowl or large liquid measuring cup, whisk the eggs, sugar, apple juice, olive oil and grated gingerroot.

3. Add the wet mixture to the dry ingredients. Gently mix until almost all the flour has been moistened. Stir in carrots and raisins and mix just to evenly distribute them.

4. Scoop batter into greased muffin tins and bake for 18 minutes, until golden brown on the bottom and a cake tester inserted in the middle comes out clean. Transfer muffins to a cooling rack. If you do plan to freeze them, make sure they cool completely before you do. If you wish to eat them right away, wait a few minutes (I suggest preparing a cup of tea, the time it takes for the water to boil should allow for the muffins to cool enough not to burn the roof of your mouth).

I Can't Believe IT'S Butter!

Ever wonder why the butter served in restaurants (with price ratings of $$$ or more) tastes so good? It could simply be the atmosphere cultivated by the (not your own) dining room & polished waitstaff, a special occasion that makes you swoon, or your expectations as a diner. A person who shies away from butter at home will naturally be delighted by the “real thing“ due to the heightened sensitivity of the senses that deprivation generates. For cooks & foodies who embrace the flavor of butter and appreciate its utility in baking, the type of butter served in upscale restaurants may explain the mystery. Professional chefs, bakers and gastronomes favor “European-style” butters over the “Sweet Cream” kind.

The USDA mandates that anything claiming to be ‘Real Butter’ must contain at least 80% fat (butter is just one of the many foods whose integrity is protected from imposter processed products by the government). Most “European-style” butters contain at least 82% and as much as 86% butterfat. In addition, the cream used is “cultured” (actually, soured) by the addition of lactic acid bacteria to enhance the flavor. One of the most popular brands of butter used in restaurants is Plugra. I personally prefer Organic Valley ‘Pasture Butter’ which is made with milk from cows that have actually grazed on grass. Animals raised on their natural herbivorous diet (not corn or other grains) are happier, healthier and actually pass on the nutrients found in grass (yup, grass contains vitamins A, E and beta-carotene) as well as healthy fats like conjugated linoleum acid (CLA) to the humans beings who drink their milk or eat their flesh.

I didn’t grow up eating butter, my mom bought Fleishman’s margarine because my father had high cholesterol (we didn’t know about transfats back then). Like many health-conscious Americans, I accepted the “Lipid Hypothesis” that saturated fat and cholesterol in the blood contibute to cardiovascular disease. Thankfully, I was introduced to the Weston A. Price Foundation which promotes the consumption of nutrient-dense foods through education, research and activism. They are not afraid to challenge politically-correct nutrition advice and protect farmers & consumers who prefer to produce and eat wholesome natural foods like raw milk, grass-fed beef and lacto-fermented vegetables.

I think I was actually most sold on the benefits of real butter by my interest in Ayurveda. The Weston A. Price Foundation introduced me to the facts about fat - that the human body NEEDS saturated fat (Mom, I am sorry that I never believed you when I was a teenager) and certain types of saturated fat offer amazing health benefits. And I could never quite swallow all the butter - no matter how good it tasted - that I was instructed to use in culinary school. However, the Ayurvedic concept that ghee aids digestion and pacifies Vata struck a cord (ghee is also used in Ayurvedic pharmacology as a vehicle for herbal medicines and in spiritual rituals). What a revelation: the clarified butter (butter in which the water and milk solids have been removed - the same thing as ghee) used in classic French cooking is good for you. Maybe this is the TRUE explaination behind the “French Paradox“?

While high quality, organic ghee is available in most grocery stores and on-line (such as Purity Farms brand), it is relatively easy to create the “pure essence of milk” out of butter in your own kitchen.

Ghee
1 pound unsalted butter, preferably organic

Heat butter in heavy-bottomed stainless saucepan over medium heat. Allow butter to melt and simmer gently. Reduce heat to as low as possible to allow butter to simmer gently without risk of burning. Butter will foam and sputter as moisture evaporates and milk solids sink to bottom of pan. DO NOT STIR. Remove pan from heat as soon as ghee is done to prevent it from burning. The ghee is finished cooking when the color of the butter becomes a beautiful golden hue, it emits a pleasant popcorn-like smell and sputtering noises drop in tone and frequency (this is due to the complete evaporation of the butter's moisture content). Depending on the size of your pan and type of stove used, cooking time should be about 15 - 20 minutes. The milk curds on the bottom of the pan will take on a light tan color (the ghee has burned if the curds are allowed to brown). Allow ghee to cool until just warm. Pour ghee through a strainer lined with cheesecloth into a DRY & STERILIZED glass container. Allow ghee to cool completely before placing lid on top. Ghee may be stored at room temperature for several weeks or in the refrigerator for several months. This recipe yields about 1 3/4 cups.

Soups On!

There's nothing I crave more in December than a steaming bowl of soup (with some rice or bread on the side) to help soothe and hydrate Vata, who's cold, dry, light. and rough qualities are excerbated by the Boston weather. So I'll share with you a recipe for "Fennel-Apple Soup" which I prepared a couple days ago. I chose to use fennel for its digestive and carminative properties (aka. "anti-flatulent" - yup, I'm not afraid to admit it. I've got GAS, which I blame on aggravated Vata). The key flavor booster in this recipe is the toasted fennel seeds. Toasting whole spices in a dry skillet before grinding and adding to the pot is a traditional technique in Indian cooking used to enhance the flavor of a dish. The food scientist at Cook's Illustrated explains that "toasting a spice whole brings its aromatic oils ot the surface, contributing to a stronger, more complex aroma when ground."

This recipe yields over 2 quarts of soup so plan to have company over or freeze some for later.

Fennel-Apple Soup

Ingredients
2 teaspoon fennel seeds
2 fennel bulbs
2 Tablespoons olive oil
1 large onion, sliced
½ teaspoon sea salt, plus more to taste
¾ pounds Yukon Gold potatoes, peeled and cut into ½” chunks
2 Granny Smith apples, peeled and coarsely chopped
6 cups vegetable broth
¼ cup freshly chopped parsley

Directions
1. Toast fennel seeds in a dry skillet over medium-high heat until golden and fragrant. Transfer to a plate to cool then grind in a spice/coffee grinder.
2. Remove stalks from fennel bulbs and set aside some of the fronds for garnish. Wash fennel and remove inner core then cut into thin slices
3. Heat olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Add sliced onion and fennel. Cook vegetables with ½ teaspon sea salt covered, stirring occasionally, until tender and translucent, about 15 - 20 minutes.
4. Add potatoes, apples, vegetable broth, and ground fennel seeds. Bring to a boil, reduce to a simmer and cook, partially covered, for 20 minutes.
5. Allow soup to cool slightly before pureeing in a blender - do in batches! * Ladle soup into serving bowls and sprinkle with parsley and reserved fennel fronds.

Medicinal Insight! Fennel seeds (Foeniculum vulgaris) act primarily on the digestive and urinary systems. Fennel is most well-known for its carminative property - fennel tea is an old remedy for treating colic in babies. Adults can benefit from chewing roasted fennel seeds after a large, heavy meal. Fennel is cooling so useful for Pitta-type conditions such as hyperacidity and diarrhea. Fennel and coriander seeds are often combined for use as a diuretic.

* This is another important lesson for the novice cook: Be very careful when processing hot ingredients in a blender. Do not fill the pitcher more than half way up and make sure to secure the top with a dish towel in hand. I probably don't have to tell you this. Thanks to the consequences, no one is likely to make the mistake more than once. . .

Amuse-Bouche

Welcome to my blog! You are in for a tasty and intriguing ride chock full of healthy recipes, culinary trivia, Ayurvedic wisdom, personal anecdotes and humor. As you may have guessed from the title of this post, I am a classically trained chef (hence, the fancy French term). However, my passion for creating tasty semi-vegetarian fare and interest in Ayurveda (more to follow on this subject) infuse my cooking with a global flair prepared with care.

So here's a little palate-pleaser.

Tamarind-Date Chutney
Makes about 1/2 cup

½ teaspoon cumin seeds, crushed
½ cup dates, finely chopped
1 Tablespoon tamarind concentrate*
1 cup water
1 teaspoon sucanat
¼ teaspoon sea salt

Heat small saucepan over medium heat. Add crushed cumin seeds and toast until fragrant, about 30 seconds to a minute. Add the remaining ingredients and cook over medium heat until reduced to the consistency of marmalade, about 35 - 40 minutes.

Allow to cool before serving. Serve chutney with pita, naan, papadams (crispy lentil wafers), dal, rice or whatever else you like!


The fruit of the tamarind tree (Tamarindus indica) consists of a brown pod - it is a legume! - containing a soft pulp surrounding hard-coated seeds. The edible pulp has a delightfully sweet & sour flavor. Tamarind is a key ingredient in many Thai, Philippine and Indian dishes (such as Pad Thai) as well as Mexican beverages, snacks and sweets. Most Asian grocery stores carry fresh tamarind but the concentrate is easier to use and can be found at specialty food shops and most Whole Foods Market locations.