The

Raj

Americas Premiere Ayurvedic Health Center

The Raj
Recipe Book

Table of Contents
I.

The Maharishi Ayur-Veda Approach to Diet

Balanced Diet
General Principles Regarding Diet and Daily Routine
Proper Food Preparation
A Note Regarding Vegetarianism
Vata Pacifying Diet
Vata Diet Without Heavy Foods
Pitta Pacifying Diet
Kapha Pacifying Diet

II.

Practical Tips
Crockpot Mung Dahl
Thermos Flask Lunch
The Preparation of Ghee
The Preparation of Yogurt and Lassi

III.

Breads
Chapati
Cornbread
French Bread

IV.

Soups
Fennel Soup with Watercress Pure
Barley Soup-Hearty European Peasant Soup
Shanes Vegetable Soup
Spinach Soup

V.

Dahls
Mung Dahl Soup
Mung Dahl with Daikon
Mung Dahl with Celery
Mung Dahl with Spinach
Mung Dahl with Broccoli

VI. Grains
Grain Cooking Guide
Lemon Rice

Rice Pilaf
Polenta
Baked Herb Polenta with Carrot Basil Sauce
Semolina with Vegetables
Semolina Gnocchi with Cilantro Pesto
Ginger-Lemon Quinoa
VII. Vegetable Dishes
Cauliflower Balls with Paprika Sauce
Broccoli with Rosemary and Red Pepper Sauce
Ratatouille over Fettucini
Carrots with Tarragon and Ginger
Moussaka
Asparagus and/or Carrots with Lemon-Herb Sauce
Shredded Zucchini with Yogurt Sauce
Pesto Carrots
Carrot Sauce
Dilled Green Beans
Lemon Broccoli
VIII. Chutneys
Apple Chutney
Papaya Chutney
Raisin-Date Chutney
Plum Chutney
Mango-Peach Chutney
Ginger Chutney
Cilantro Chutney
IX.

Desserts
Apple Cobbler
Plum Cobbler
Rhubarb Crumble
Carob Ganache Cake with Strawberry Filling
Almond Apple Crepes
Strawberry Tartlets
Orange Poached Pears with Raspberry Coulee
Poached Pears with Vanilla Sauce
Tapioca

The Maharishi Ayur-Veda Approach to Diet

Balanced Diet
Maharishi Ayur-Veda emphasizes the importance of a balanced diet and
provides a simple system to achieve it. According to Maharishi Ayur-Veda,
all foods can be divided into six fundamental categories according to taste:
sweet, sour, salty, pungent, bitter and astringent. Each taste contains
nutritional factors that the body needs for proper functioning. Our diet
should include all six tastes every day. Ideally, lunch and dinner would both
contain all six tastes. It is especially important to include all these tastes in
the midday meal, which should be the main meal of the day.
Imbalance in the diet can be a major source of imbalance in the body. Each
type of food has a unique affect on Vata, Pitta and Kapha, as well as
digestion, metabolism and the formation of tissues. Diets in which only
certain food groups and tastes are predominant can lead to significant
imbalances in the physiology. When the diet is not balanced, that is, when it
does not contain all six tastes, it can lead to experiences such as feeling
hungry after finishing a large meal, feeling weak and tired in the late
afternoon or developing cravings for certain foods.
Your Maharishi Ayur-Vedic physician may recommend a specialized diet
for you. Such diets can be designed to balance the Vata, Pitta, Kapha doshas
and/or be recommended to cleanse the physiology. These specialized
recommendations can be followed easily along with general Ayurvedic
dietary principles.

Following are the six taste categories and some major foods given as
examples within each group:
Sweet
Most grains like wheat rice barley, corn, etc.
Milk and sweet milk products like ghee, cream, butter
Sweet fruits like coconuts, dates, figs, grapes, pears, mangoes and
especially dried fruits
Cooked vegetables like potato, sweet potato, carrot, beet
root, cauliflower, string beans
Sugar in any formraw, refined, brown, white, molasses, sugar cane
juice, etc.
Sour
Sour fruits like lemons, limes, grapefruits, oranges, pineapples, passion
fruit, cherries, plums
Sour milk products like yogurt, cheese, sour cream, etc.
Fermented substances like wine, vinegar, soy sauce.
Salty
Any kind of salt like rock salt, sea salt, salt from the ground
Any food to which salt has been added (pickles, nuts, chips)
Pungent
Hot spices like chili, black pepper, mustard seeds, ginger,
cumin, cloves, cardamom, garlic, etc.
Mild spices like anise, cinnamon, and "fresh" herbs like oregano, thyme,
mint, etc.
Raw vegetables like radish, onion.
Bitter
Green leafy vegetables like spinach, green cabbage, brussel sprouts, kale,
chard
Spices like fenugreek, turmeric
Astringent
Turmeric, honey, walnuts, hazelnuts
Legumes i.e. beans, lentils, peas, (dahl)

 Vegetables like sprouts, lettuce, green leafy vegetables, most raw

vegetables
Fruits like pomegranate, berries, persimmon, most unripe fruits.

General Principles Regarding Diet & Daily Routine

1. Eat in a settled and quiet atmosphere with a settled mind. Company and
environment should be pleasant. Do not work, read or watch TV during
meals. Always sit to eat. Eat at roughly the same times each day.
2. Eat at a moderate pace to about 3/4 of your capacity. Leave the table
satisfied neither hungry nor too full.
3. Allow your meal to completely digest before eating again (allow
approximately 3 to 6 hours between meals).
4. Water and other beverages are fine to sip during meals. The temperature
should be according to ones liking but not below room temperature. It is
better to avoid large amounts of liquids before and within 1 or 2 hours
after meals.
5. Milk is considered high quality food in Ayur-Veda and is often taken
apart from meals to maximize digestibility. We avoid taking milk with
meals of mixed tastes, especially sour or salty. For example, we avoid
milk with vegetables, nuts, fish, eggs, fruits, yogurt, radish, garlic and
salt. Milk may be taken with sweet tasting foods such as toast, cereal,
dates or almonds.
6. Diet should include all six tastes in the daily food intake. Constitutional
factors are considered when using taste to balance the doshas. Churnas
(special Maharishi Ayur-Veda spice combinations) may be used to both
balance selected doshas and provide all six tastes at a meal. Churnas may
be used during cooking or sprinkled on food as a condiment "to taste".
7. We generally respect and follow our spontaneous desires. Desire is the
physiologys means of expressing what it needs in order to achieve
balance at a given moment. However, non-life-supporting desires may
arise due to a habitual pattern created by some imbalance in the
physiology.
8. Lunch should be the main meal of the day. Breakfast and dinner should
be lighter both in quantity and quality.
9. Yogurt and cheese should be avoided at night.

10.Honey is never heated in any way such as by cooking, baking or adding it

to hot beverages. If tea with honey is recommended let it cool to a
temperature, which is drinkable warm before adding the honey.
11.Ice cold food and beverages may interfere with digestion.
12.Take a few minutes to sit quietly after eating before returning to your
activity.
13.Finish your evening meal by 8:00 p.m.; if you are hungry at bedtime,
enjoy a glass of warm milk cooked with a little cardamom or ginger.
14.Chew well; the digestive process begins in the mouth.
15.Ayur-Veda does not favor the intake of much raw food such as raw
vegetables, uncooked oats, etc. Fruits need not be cooked.

Proper Food Preparation

1. Food should always be fresh and of the best possible quality. It is better
to avoid food that is leftover or reheated.
2. Food is best when it is warm and well cooked (i.e., not overcooked,
under-cooked, burned, etc.).
3. Food should always be pleasing to the senses.
4. Food prepared by a happy, settled cook in a pleasant environment will
have the best influence.

A Note Regarding Vegetarianism

A vegetarian diet in Maharishi Ayur-Veda is considered to be one without
meat, poultry or fish. Although it is not necessary to be a vegetarian in order
to enjoy benefits from Maharishi Ayur-Veda, such a diet is considered most
healthful and is recommended if it can be adopted without strain.
A gradual change toward vegetarianism is preferred. Start by reducing the
number of meals in which you include red meat (beef, pork, veal, etc.) and
substitute poultry and fish during these meals. Also, omit all meat items
from the evening meal. Over a period of time, you will find you are able to
take less and less poultry and fish even at the noon meal. If your diet
becomes uncomfortable for you, please discuss it with your physician.
Over-consumption of meat, especially in the evening, increases sluggishness
in the system due to the increase of ama, the toxic residue of an incomplete
digestion. Cultural/social habits may dictate the occasional use of meats, but
be sure to listen to the needs of your physiology versus these social
pressures. Also, be alert to how you feel after having eaten non-vegetarian
items.
Modern medical research has also begun to find significant evidence that a
properly balanced vegetarian diet is perhaps the healthiest diet. For example,
research has shown that the incidence of colonic cancer and certain other
cancers is lower in individuals following a vegetarian diet. In addition, the
incidence of obesity has been found to be lower in those following a
vegetarian diet. Obesity is a major risk factor in many diseases including gall
bladder disease, hypertension, and adult onset diabetes. Also, those taking
less meat in their diet have been found to have fewer problems with
cholesterol, a major risk factor in the development of cardiovascular disease.
Our diet is very important for our health. According to the American Cancer
Society, up to 35% of the 900,000 new cases of cancer each year in the
United States could be prevented by following proper dietary
recommendations. Whatever diet has been recommended for you, please
follow it in an easy and comfortable way.

Vata Pacifying Diet

If you have been recommended a Vata pacifying diet, the following foods
are suitable for your condition. Give them preference over food on the avoid
section. Eat larger quantities of food, but not more than you can easily
digest.
Favor
General

Warm foods and drinks, unctuous (oily) food, food with

predominantly sweet, sour, and salty tastes

Grains

Rice, wheat

Dairy

All dairy products

Sweeteners

All sweeteners (in moderation)

Oils

All oils (ghee is especially good)

Fruits

Sweet fruits, grapes, cherries, peaches, melons, coconut,

sweet orange, sweet pineapple, papayas, sweet plums,
sweet berries, mango, fresh figs, bananas and avocados

Vegetables

Well-cooked vegetables, beets, carrots, asparagus,

cucumber, sweet potato

Beans

Pulses (dahl), green beans, and tofu

Nuts

All nuts

Spices

Black pepper (in small quantity), cinnamon, cardamom,

cumin, ginger, salt, clove, mustard seeds

Animal foods

For non-vegetarians: chicken or turkey (white meat),

seafood

The following foods taken in large quantities are not suitable for your
condition. These foods should be either avoided or reduced in quantity and
frequency in your diet.
Avoid or Reduce
General

Light diet and fasting, dry foods, cold foods and drinks,
foods having predominantly pungent, bitter or astringent
tastes

Grains

Barley, corn, millet, buckwheat, rye, oats

Fruits

Dried fruits, apple, pear, pomegranate, cranberry

Vegetables

Raw vegetables, potato, Brussels sprouts, broccoli,

cabbage, peas, cauliflower, lettuce, spinach, bean sprouts,
zucchini, celery. (These vegetables may be taken in
moderate but not large quantity. They should always be
cooked)

Beans

All beans should be avoided except for pulses (dahl),

green beans, and tofu

Animal Foods

For non-vegetarians: beef, rabbit, pheasant

Vata Diet without Heavy Foods

The following foods are suitable for your condition. Give them preference
over food in the avoid section. If you eat non-vegetarian foods, take only
poultry and at lunchtime only.
Favor
General

Warm foods and drinks, unctuous (oily) food, food with

predominantly sweet, sour, and salty tastes

Grains

Rice, wheat

Dairy

All dairy products

Sweeteners

Sugar cane products, molasses

Oils

All oils

Fruits

Sweet fruits, grapes, cherries, peaches, melons, coconut,

sweet orange, sweet pineapple, sweet plums, sweet
berries, mango, fresh figs

Vegetables

Well-cooked vegetables, beets, carrots, asparagus,

cucumber, sweet potato

Nuts

All nuts

Spices

Black pepper (in small quantity), cinnamon, cardamom,

cumin, ginger, salt, clove, mustard seeds

Animal foods

For non-vegetarians: chicken or turkey (white meat),

seafood

The following foods taken in large quantities are not suitable for your
condition. These foods should be either avoided or reduced in quantity and
frequency in your diet.
Avoid or Reduce
General

Heavy foods such as cheese, nuts butters, yogurt (lassi is

okay), raw vegetables, deep fried foods, bananas,
avocado, cold foods, heavy desserts, and store purchased
pastries. Take less potato, yeasted bread, and white flour.
Light diet and fasting, dry foods, cold foods and drinks,
foods having predominantly pungent, bitter or astringent
tastes

Grains

Barley, corn, millet, buckwheat, rye, oats

Fruits

Dried fruits, apple, pear, pomegranate, cranberry

Vegetables

Raw vegetables, potato, Brussels sprouts, broccoli,

cabbage, peas, cauliflower, lettuce, spinach, bean sprouts,
zucchini, celery. (These vegetables may be taken in
moderate but not large quantity. They should always be
cooked)

Beans

All beans should be avoided except for pulses (dahl),

green beans, and tofu

Animal Foods

For non-vegetarians: beef, rabbit, pheasant

Pitta Pacifying Diet

If you have been recommended a Pitta pacifying diet, the following foods
are suitable for your condition. Give them preference over food in the avoid
section.
Favor
General

Cool foods and drinks, foods with predominantly sweet,

bitter and astringent tastes

Grains

Wheat, oats, barley, white rice

Dairy

Milk, butter, ghee

Sweeteners

All except honey and molasses

Oils

Olive, sunflower

Fruits

Sweet fruits, grapes, cherries, melons, avocado, coconut,

sweet orange, sweet pineapple, sweet plums, mango,
pear, pomegranate

Vegetables

Asparagus, pumpkin, cucumber, potato, broccoli,

cauliflower, celery, lettuce, zucchini, okra, sweet potato,
wax beans, green beans

Spices

Coriander, cinnamon, cardamom, fennel, black pepper

(small quantity)

Animal Foods

For non-vegetarians: Chicken, turkey, egg white,

pheasant

Avoid or Reduce
The following foods taken in large quantities are not suitable for your
condition. These foods should be either avoided or reduced in quantity and
frequency in your diet.

General

Foods with predominantly pungent (hot), sour, and salty

tastes; foods and drinks with warming properties; acidic
foods such as vinegar

Dairy

Yogurt, cheese, sour cream, cultured buttermilk

Sweeteners

Honey and molasses

Oils

Almond, sesame, corn

Grains

Corn, millet, rye, brown rice

Fruits

Grapefruit, sour oranges, sour pineapple, sour plums,

papaya, persimmons, olives

Vegetables

Hot peppers, radish, tomato, beets, onion, garlic, spinach

Spices

Clove, celery seeds, salt, cayenne pepper, mustard seed

Nuts

Cashews, sesame seeds, peanuts

Animal Foods

For non-vegetarians: beef, seafood, egg yolk

Kapha Pacifying Diet

If you have been recommended a Kapha pacifying diet, the following foods
are suitable for your condition. Give them preference over food in the avoid
section.
Favor
General

Lighter food and diet, dry foods, warm foods and drinks,
foods with predominantly pungent, bitter and astringent
tastes

Grains

Barley, corn, millet, buckwheat, rye

Dairy

Low fat milk

Sweeteners

Honey

Fruits

Apple, pear, pomegranate, cranberry, persimmon

Vegetables

Radish, asparagus, eggplant, green, leafy vegetables

Spices

All spices except salt

Beans

All beans except tofu

Animal Foods

For non-vegetarians: Chicken, turkey

The following foods taken in large quantities are not suitable for your
condition. These foods should be either avoided or reduced in quantity and
frequency in your diet.
Avoid or Reduce
General

Overeating, unctuous (oily) food, cold foods and drinks,

foods having predominantly sweet, sour and salty tastes;
leafy vegetables, beets, broccoli, potato, cabbage, carrot,
cauliflower, pumpkin, lettuce, celery, sprouts

Grains

Large quantities of wheat, rice, or oats

Dairy

Cheese, yogurt, buttermilk, cream, butter

Fruits

Sweet fruits, grapes, banana, avocado, coconut, dates,

figs, pineapple, watermelon, papaya

Vegetables

Tomato, cucumber, sweet potato, zucchini

Spices

Salt

Nuts

All nuts

Animal Foods

For non-vegetarians: Beef, seafood, pork

Practical Tips
Maharishi Ayur-Veda strongly recommends freshly prepared meals. This
can often be a challenge for those with jobs and responsibilities that do not
allow the time or facilities to cook.
The following tips and suggestions will help you to follow your Maharishi
Ayur-Veda diet and daily routine suggestions more easily. These
suggestions will add a 1/2-hour to your morning routine. All you need is a
crock-pot, an array of thermoses, and a carrying case that will hold 2 or 3
thermoses. Color coding thermoses can be helpful
1. Set aside a time each morning to prepare the meals and recommended
Ayur-Vedic teas that you will consume while away from home.
2. Begin by boiling a pot of water to fill your thermoses
one thermos for plain hot water
other thermoses for the various teas that have been recommended to
you
label each of these thermos with instructions on when to drink, i.e.,:
"sip frequently throughout the day" or
"drink before meals"
3. Prepare a portable self-cooking lunch by following the directions for a
thermos flask lunch provided on page ??
4. Prepare for dinner by following the Crock-Pot Mung Dahl directions on
page ??
5. Pack-up the thermoses of plain water, recommended tea(s) for you during
the day, and the thermos flask lunch. Remember cutleryyou may need
a long, iced-tea spoon in order to spoon-out the rice and veggies from
the bottom of the lunch thermos. Now you are set for a day of healthy
meals!
6. Remember, you can always supplement your lunch with bread, fruit,
dried fruits, pie, etc.all according to your individualized dietary
recommendations.

Recipes
Crock Pot Mung Dahl
1 cup
split mung dahl
5-6 cups
water
1 1/4 tsp salt
1 tsp
paprika
1 tsp
coriander
2 Tbl
fresh ginger (chopped or pureed)
1/2 tsp
turmeric
1 Tbl
brown mustard seed
1 tsp
cumin seed
2 Tbl
lemon juice
2 tsp
brown sugar
Basil, spinach, cilantro as wanted.
Rinse dahl well in fine strainer. Put water and dahl in crock pot in the
morning. Turn on high. (This is if you are going to leave the crock-pot on
all day. For a shorter cooking time try bringing the water and dahl to a boil
on the stove, then pour into crock-pot and leave on high). Add salt, paprika,
coriander, ginger and turmeric, put on the lid and let cook.
When you return you can add the following spices: Dry roast black mustard
seed and cumin seed until lightly toasted. Add to dahl. Stir in lemon juice
and brown sugar (optional). Add chopped cilantro, basil or spinach if
desired. Stir and serve.
Optional: chopped or diced carrots, zucchini, or yellow squash. Add in the
beginning along with dried spices.
Serve this soup along with flatbread (chapati - see page ??) or with rice in
order to provide a complete protein and a very satisfactory meal!

Thermos Flask Lunch

1/4 cup
yellow split mung beans
1/4 cup
bhasmati rice
1-1/2 cups fresh vegetables, cut into small pieces to fit into thermos
1 Tbl
ghee
2 cups
water
whole or ground spices to taste (salt, pepper, cumin, ginger, turmeric, etc.)
Briefly saut the spices in the ghee (see notes below for more information
about cooking spices). Add the mung dahl, rice and chopped vegetables.
Cover with the water, and simmer for five minutes only. While still boiling
hot, quickly pour the mixture into a one-liter or one-quart thermos (you may
need to spoon it in, but don't let the mixture cool). Close the thermos quickly
and leave it closed for about four hours. The meal will cook and be ready to
eat after four hours in the thermos.
Note:
You may need to experiment with amounts and cooking times to get the
best results. The exact amount of cooking time depends on the time lapse
between cooking and eating and how well your thermos retains heat. If
the time between cooking and eating is 5 to 6 hours, then only two
minutes of cooking time may be required. If the time lapse is 2 to 3
hours, then five to ten minutes cooking time may be required.
Since mung dahl and rice swell up substantially, you will need a
generous amount of water to get the proper consistency.
Heavier vegetables like carrots and beets need one to two more minutes
of cooking with the rice and dahl. Lighter vegetables like spinach and
leafy greens can be added just before pouring the whole mixture into the
thermos.
You can substitute beans and lentils for the mung beans. Heavier lentils
and beans will need considerably more time. They should be cooked first
after frying the spices. Then rice and vegetables should be added, in
order.
Instructions for frying the spices
Do not overheat the ghee; it should not be smoking hot. Begin with
whole spices, such as fresh chopped ginger, black pepper, cumin seeds

and mustard seeds. Fry them until they turn light brown or until the
mustard seeds pop. Then add the ground spices, such as ginger, cumin,
turmeric, cardamom and pepper; saut just a few seconds.
A spice is generally used either whole or ground, not both ways in one
dish.

The Preparation of Ghee

Ghee is clarified butter. According to Maharishi Ayur-Veda it is the best oil
for all doshas, because it improves the digestion without aggravating Pitta.
Ghee can be used as cooking oil, as a digestive aid, or as a flavoring in place
of butter. Under doctors recommendation, it is also taken in its melted form
as a preparation for Maharishi Ayur-Veda Rejuvenation Treatments at The
Raj.
1. Place one or more pounds of unsalted butter in a deep stainless steel or
Pyrex type glass pan on medium or medium-low heat. Watch to make
sure that the butter doesnt scorch while melting.
2. Within the next 30 to 40 minutes the water will boil away (approximately
20% of butter is composed of water). Milk solids will appear on the
surface of the liquid and also at the bottom of the pan.
3. Be alert to remove the liquid from the heat as soon as milk solids turn
golden brown on the bottom of the pan; otherwise the ghee may burn. At
this point, you may notice that the ghee smells like popcorn and that tiny
bubbles arise from the bottom of the pan.
4. Strain sediment from ghee while hot, by pouring it through a cotton cloth
placed over a stainless steel strainer or Pyrex type pan. At this point it is
very hot, so you should always be cautious.
5. Ghee can be stored at room temperature for 3 to 4 months or longer if it
is refrigerated. Later if ghee becomes solid due to being cool, just heat it
slightly and it will return to liquid.
6. Ghee is usually available at delicatessens, natural food stores, and Indian
groceries in your community. It can also be shipped to you from The Raj
1-800-248-9050.

The Preparation of Yogurt and Lassi

Use an electric yogurt maker. It is good to use one that maintains a constant
temperature and has several small cups rather than one large volume
container. Plan to make a fresh batch of yogurt each day. Start the process
around 9 p.m. the night before you plan to use the yogurt.

Yogurt
Purchase a small container of plain yogurt at the grocery to use as starter.
Milk to use: whole cows milk.
Boil milk for 10 minutes with a few slices of fresh ginger. Cool to warm
(40 degrees Celsius / 100 degrees Fahrenheit or just slightly warmer than
body temperature).
Pour milk into cups of yogurt maker.
Add 1/4 teaspoon of yogurt to each cup. DO NOT STIR!
Allow automatic process to continue until the next day.
Save a small amount of new yogurt to make the next days batch.
Yogurt and lassi are not considered the same thing in Maharishi Ayur-Veda.
So if yogurt is restricted, you may have lassi. Yogurt or lassi are best taken
after lunch or late afternoon rather than evening.

Lassi
Lassi is a yogurt drink, which is considered to be a healthful digestive aid. It
is made by diluting yogurt and adding some spices, to taste, for the desired
effect.
Enjoy this drink at room temperature at the end of your luncheon or as an
afternoon treat.
Sweet Lassi
3 parts
water (room temperature)
1 part
yogurt
sugar
rose water
(fresh) cardamom powder
Digestive Lassi
3 parts
water (room temperature)
1 part
yogurt
pinch
salt to taste*
pinches
cumin
1/4 - 1/2 tsp chopped cilantro (the fresh form of coriander) or mint
(Digestive lassi is also considered helpful for gas problems)
*Black salt in lassi is very effective as a digestive aid. It has a sulfur smell
and taste not everyone enjoys it. However it does provide the best aid to
gas and digestive problems. Black salt can be purchased at Indian grocery
stores or ordered through The Raj Herbery.

Breads
Chapati
The following recipe is good for Vata and Pitta
dosha and makes 12 servings:
2 cups
1/2 tsp
1/2 - 2/3 cup

unbleached white flour

salt
warm water

Combine flour and salt in a mixing bowl. Gradually add water until dough
forms a firm ball.
Dust with flour. Cover and let set 30 minutes.
Cut dough into 12 pieces and form into balls. Roll out balls on a floured
surface into 6" circles.
Place a chapati in a heated griddle. Cook about 1 minute on each side.
Put the chapati directly on a gas burner flame and cook until it puffs up.

Cornbread
The following recipe is good for Kapha dosha and makes 16 pieces:
2 cups
2 cups
1/2 cup
2 tsp
1 1/2 tsp
1 1/2 tsp
1 1/2 tsp
1 1/2 tsp
1 1/2 cups
1/2 each
1/2 cup
3 cups

yellow cornmeal
unbleached white flour
brown sugar
baking powder
baking soda
salt
ground cumin
paprika
corn (off the cob)
yellow and red sweet pepper, chopped
olive oil
lassi, or water

Combine dry ingredients, corn and peppers in a mixer and blend well.
Combine oil with milk and add to blended ingredients.
Continue mixing until smooth.
Spread in an oiled and floured pan. Bake at 350oF for 25-30 minutes or until
knife inserted in the middle of corn bread comes out clean. Cut into 16
pieces.

French Bread
Low yeast - no oil
3-3 1/2 cups flour (High gluten unbleached organic bread flour, or any
unbleached, unbromated flour will work. All-purpose flour is
okay but the taste will be very different.)
1/2 tsp
yeast (Any kind other than "quick" yeast.)
3/4 tsp
salt (real salt, sea salt, kosher salt are best)
1 cup
lukewarm water 105-115oF
Mix all dry ingredients well. Add water slowly while mixing until all
ingredients are wet. Knead dough for 10 to 15 minutes until dough is
smooth. Dough should be firm and almost dry unlike most bread doughs.
Oil bowl lightly and place ball inside, cover tightly with plastic wrap and a
towel. Let dough rise for 12 hours in a warm place and away from drafts.
Inside a gas oven the temperature is usually around 80 oF from the pilot. This
works well as a place for dough to rise.
After 12 hours, dough should look like a sponge with craters and
depressions. Punch down and knead for a few minutes until dough is
smooth. Shape loaf as desired: two long, thin baguettes; or a round, free
form loaf.
Cover again with plastic wrap and a towel for 2 to 3 hours for the second
rise.
When loaves are approximately double in size, heat oven to 450 degrees.
Allow the temperature to stabilize (approximately. 10 minutes.). Brush the
loaves with a mixture of any of the following: water, milk, egg/water; then
slice the loaf to allow steam to escape.
Place 4 ice cubes in the oven, then the loaves. Bake for 15 to 20 minutes to
desired color.
Since there is no oil in the recipe, this bread will only keep for 24 hours or
so. If you seal it in a bag before it is completely cool some of the crustiness
will be lost so loosely wrapping the loaf may be best.

Soups
Fennel Soup with Watercress Pure
Fennel bulb stewed with leeks makes a sweet-tasting soup, while the
watercress finishes it with a lively, peppery flourish. Fennel is so flavorful
that theres no need to make a stock or even use the ubiquitous and trusted
aromatics bay leaf, parsley, and thyme. In fact, using water for the liquid
allows the full taste of the vegetables to come forward completely
unmasked.
Serve this soup with just the swirl of watercress or enrich it with a spoonful
of butter or ghee. A handful of little croutons, sauted in butter, always add a
nice crunchy touch to pured soups.
Wash and slice all the vegetables first. If the inner core of the fennel is tough
and stringy, remove it with a paring knife, but usually even a well-developed
core will be tender.
Ingredients (4 to 6 persons):
1 T.
butter
1
large leek, white part only, chopped (about 1 1/2 cups)
2
large fennel bulbs, quartered and sliced
2 T.
chopped fennel green
1
medium-sized red potato, sliced or chopped
salt to taste
6 1/2 cups cold water
additional water for thinning
1 bunch
watercress
Melt the butter in a heavy soup pot; add the vegetables (except watercress),
salt, and 1/2 cup of the water. Sweat these vegetables over low heat for
about 12 to 15 minutes, then add the remaining 6 cups cold water and bring
it to a boil. Lower the heat and simmer until the vegetables are tender, about
20 minutes.

Pure the soup in a food processor or blender until smooth and return it to
the pot. If the soup needs thinning, add enough water, milk, or cream to get
the right consistency. Season to taste with salt, if necessary.
Sort through the watercress and discard the large stems and any yellow or
damaged leaves. If you are making the soup in advance, wait until the last
minute to pure the watercress to enjoy its bright, green freshness. Pure in a
food processor or blend until fine, adding enough water to loosen the leaves
from the blades. Stir in half the pure and taste it before adding the rest.
Sometimes watercress can be very strong, with an extra bitter edge that will
completely take over the taste; so be alert and taste before adding more to
the soup.

Barley Soup
The following recipe is good for balancing Kapha dosha.
2 tsp
1/4 cup
1/4 tsp
1/2 tsp
1/2 tsp
1/2 tsp
1
1
5 cups
1/4 cup
1
1

olive oil
minced fresh parsley
rosemary
basil
oregano
thyme
celery stalk with leaves, sliced
carrot, grated
vegetable stock or water
barley
turnip, cut in small pieces
bay leaf
salt and pepper

Saut the parsley, rosemary, basil, oregano, thyme, celery and carrot in the
olive oil over low heat for 10 minutes. Add the vegetables and the stock,
then add the barley, turnip and bay leaf. Bring to a boil. Cover and reduce
heat. Simmer for 1/2 to 1 hour or until turnip is easily pierced with a fork.
Season to taste with salt and pepper. This recipe makes about 6 cups.

Shanes Vegetable Soup

Serves 4-6:
1/4 lb.
1/4 lb.
1 cup
3 cups
3 cups
1 tsp
1/4 tsp
1 Tbl

carrots diced
celery diced
yellow squash diced
vegetable stock*
water
salt
pepper
sesame oil for frying

Heat soup pan. Add oil and thoroughly saut vegetables for 1 minute. Add
broth and water, salt and pepper. Simmer for 15 minutes. Serve.

*Vegetable Stock
Add to 6 cups water: spices, asefoetida, paprika, parsley, dill, lemon juice to
taste. Simmer until flavor is full.

Spinach Soup
2 lbs.
2 tsp
1/4 tsp
1/4 tsp
1/4 tsp
1/4 tsp
1/8 tsp
8 cups

2 tsp

washed, chopped spinach

ground, fresh ginger
cloves
fennel Seeds
black Mustard Seeds
cumin Seeds
ground Nutmeg
juice of 1 Lemon
vegetable stock (commercial products may be high in salt, you
may want to try your ownsee recipe above for vegetable
broth)
olive oil

Toast the mustard and cumin seeds in the oil, and add to boiling stock. Add
remaining ingredients and simmer for 3-5 minutes.

Dahls
Mung Dahl Soup
Mung dahl soup is easy to prepare and easy to digest. Serve it accompanied
with a flatbread or rice and vegetables. Grains and dahl make a complete
protein. Always sort, wash and drain mung beans first.
Following are the ingredients for a soup that will serve 4 to 6 persons:
1 cup
split mung dahl
6 cups
water
1 tsp
turmeric
2 tsp
ground coriander
2 tsp
peeled and minced fresh ginger root
1 tsp
salt
2 Tbl
ghee/or olive oil
1 tsp
cumin seeds
1 tsp
mustard seeds
4 Tbl
coarsely chopped fresh cilantro
1. Sort, wash and drain the split mung beans.
2. Combine the mung beans, water, and spices in a large pot, except the
cumin and mustard seeds. Stirring occasionally, bring to a full boil over
high heat. Reduce the heat to moderate. Cook for one hour or until the
dahl is soft and fully cooked. Stir occasionally to prevent sticking and
add water as needed to keep dahl to desired consistency.
3. Remove from heat, uncover, whip with a wire whisk until the dahl soup
is creamy smooth.
4. Heat the ghee in a small saucepan over moderate heat. When it is hot, add
the cumin and mustard seeds then fry until the seeds turn brown. Put a
small amount of dahl into the cooked spices and mix, then pour into the
larger pot. Cover for 1-2 minutes. Mix in turmeric. Serve garnished with
cilantro. For variety, vary spices and any vegetables added to the dahl.

Mung Dahl with Daikon

The following recipe is good for pacifying Vata dosha and makes 8 servings:
1 cup
7 cups
1/2 tsp
1 Tbl
1 tsp
1 Tbl
1 Tbl

split mung dahl, without the skins

water
turmeric
ginger root, minced
each of paprika, lemon pepper, and salt
granulated sugar
each of chopped fresh parsley,
cilantro and tarragon
1 1/2 cups daikon, chopped
2 Tbl
lime juice
1 1/2 tsp
cumin seeds
1 1/2 tsp
fenugreek
1 1/2 tsp
black mustard seeds
Dry roast mung dahl until golden brown. Add water and stir beans away
from the bottom of the pot. Add ingredients from ginger to lime juice.
Continue cooking until beans are mushy (about one hour). Dry roast seeds
until black mustard seeds pop. Add to dahl and cook another 15 minutes or
until dahl turns into a creamy liquid. Add the turmeric last.

Mung Dahl with Celery

The following recipe is good for Pitta dosha and makes 8 servings:
1 cup
1 cup
7 cups
1/2 tsp
3 Tbl
1 tsp
1 Tbl
3 Tbl
1 tsp
2 tsp
1/2 tsp
1 tsp
1 tsp
1 tsp
1 tsp

split mung dahl

diced celery
water
turmeric
fresh ginger root, minced
salt
granulated sugar
fresh cilantro leaves, chopped
ground coriander
lime juice
cardamom
garam masala
mustard seeds
cumin seeds
fennel seeds

Dry roast mung dahl until golden brown. Add water and stir beans away
from the bottom of the pot. Add ingredients from ginger to lime juice.
Continue cooking until beans are mushy (about one hour).
Dry roast seeds. Add to dahl and cook another 15 minutes or until dahl turns
into a creamy liquid. Whip to increase smoothness. Add turmeric.

Mung Dahl with Spinach

The following recipe is good for Kapha dosha and makes 8 servings:
1 cup
10 oz.
7 cups
1 tsp
1 tsp
3 Tbl
2 tsp
1 tsp
1 tsp
1 Tbl
1 Tbl

split mung dahl, without skins

fresh spinach, chopped
water
cumin seeds
turmeric
fresh ginger root, minced
ground coriander
salt
paprika
granulated sugar
lemon juice

Dry roast mung dahl and cumin seeds until golden brown. Add remaining
ingredients except turmeric. Continue cooking until beans are mushy (about
one hour). Whip to increase smoothness. Add turmeric.

Mung Dahl with Broccoli

1 cup
5 cup
1 tsp
1 tsp
1 tsp
1 tsp
2 tsp
1 Tbl
1 Tbl
1 cup

split mung dahl

water
chopped cilantro
salt (optional)
paprika
black mustard seeds
lemon juice
coriander ground
grated ginger root
chopped broccoli

Dry roast dahl until golden and add water. Add everything except cumin and
black mustard seeds. When the dahl has cooked down to a liquid
(approximately 20-30 minutes) dry roast cumin and black mustard seeds in a
separate pan (seeds are ready when black mustard seeds pop.) and add to the
dahl. Continue cooking a few more minutes. Add more salt if desired and
water if dahl is too thick.

Grains
Grain Cooking Guide
Dry Grain
(1/2 cup)

Liquid
(cups)

Yield
(cups)

Approximate
Cooking Time
(minutes)

Barley

1 1/3

1 3/4

40

Bulgar

1 1/2

20

Cornmeal

1 1/2

1 1/2

Couscous

2/3

Grits

10

Kasha

1 1/2

20

Millet

1 1/2

20

Mung Dahl

3 1/2

3 1/2

60

Quinoa

3/4

1 1/4

15

Rolled oats

Semolina

1 3/4

2 1/4

15

Wheat berries

1 3/4

1 1/3

90

Whole oats

1 1/4

30

Brown rice

1 1/8

1 1/2

40

Wild rice

1 1/4

2 1/3

55

Bhasmati rice

35

Lemon Rice
2 cups
1 cup
1/2 tsp
1 Tbl
1 tsp
1/3 tsp
1/3 cup
3 Tbl

boiling purified water

basmati rice
salt
olive oil
black mustard seeds
turmeric
lemon juice
chopped parsley

Add rice to boiling water. After it has begun to boil again, lower heat to
simmer. Toast seeds in oil, and add to rice, along with salt, lemon, and
turmeric. Cover, and leave on low heat for 20 minutes. When done, fluff rice
with a fork, while stirring in the parsley.

Rice Pilaf
The following recipe is good for pacifying Vata dosha and makes 4-6
servings:
1/2 tsp
1 cup
1 tsp
1 tsp
1/2 tsp
1 tsp
1 tsp
1 tsp
1 tsp
1/2 tsp
1/4 tsp
1/4 cup
1/4 cup
1 2/3 cup
1/4 cup

olive oil
white basmati rice
nutmeg
salt
paprika
white pepper
fennel seeds
cumin seeds
cinnamon
cardamom
ground cloves
raisins
turbinado sugar or sucanat
water
precooked fresh green peas

In a medium-sized pot, heat oil until hot. Add all ingredients except peas.
Saut until oil is evenly mixed into rice and spices. Add water and bring to a
boil. Turn heat on low and cover. Cook about 20 minutes. Steam peas for 4
to 5 minutes. Add peas to rice.

Polenta
4 cups
water
1 tsp
salt
1 3/4 cups cornmeal
Optional: You may add your favorite herbs to make a savory polenta.
Bring water to a boil. Add salt, sprinkle the cornmeal over the water, stirring
constantly with a wire whisk. Reduce heat to low. Continue to stir mixture
until it is very thick - about 10 minutes. It is ready when a wooden spoon
will stand upright in the center of the mixture. Pour into an oiled 8" x 8 pan.
Cool 4 hours. Cut into pieces. When you want to serve, either bake 350oF for
15-20 minutes, pan fry in olive oil or butter, or deep fry in ghee.

Baked Herbed Polenta with Carrot Basil Sauce

The following recipe is good for pacifying Kapha dosha and makes 6
servings:
8 cups
2 1/2 tsp
1Tbl
3 1/2 cups
2 tsp

water
salt
mixed green herbs (oregano, parsley and rosemary)
yellow cornmeal
olive oil

Bring the water, salt and herbs to a boil in a pan over heat. Gradually
sprinkle cornmeal over the water and stir with a wire whisk, making sure
there are no lumps. Continue to stir polenta until it is very thick, about 10-15
minutes.
Spread the mixture into an oiled baking pan (7"x11"). Bake 350o for 20-25
minutes or until golden brown on top.

Carrot Basil Sauce for Polenta

2 lbs.
carrots
1cup
tomato sauce
1 1/2 cups fresh basil
Steam carrots until tender (approximately 15 minutes). Then combine all
ingredients in a blender.
Heat in saucepan before spreading on polenta.

Semolina with Vegetables

The following recipe is good for pacifying Kapha dosha and makes 6
servings:
1 1/2 cups
1 1/2 tsp
1/2 tsp
1 1/2 tsp
4 Tbl
6 cups
3 cups

semolina
each of cumin and black mustard seeds
turmeric
salt
chopped cilantro leaves
juice of one lemon
mixed colorful vegetables, steamed (bok choy, red and yellow
peppers, carrots, zucchini and yellow squash)
hot water

In a large 4-5 quart pot, dry roast semolina, seeds, turmeric and salt until
mustard seeds pop. Add cilantro and lemon juice. Gradually stir in steamed
vegetables. Add water and stir again. Cook until semolina becomes thick.
Spoon out with ice cream scoop to create an attractive serving.

Semolina Gnocchi with Cilantro Pesto

The following recipe is good for pacifying Pitta dosha and makes 6 servings:
4 cups
1/2 tsp
1 tsp
1 1/2 cups

salty lassi
salt
nutmeg
semolina flour

Pour lassi in saucepan and add salt and nutmeg. Turn flame on low and
gradually whisk in semolina flour. Stir constantly until mixture becomes
very thick.
Spread in a greased 11" x 7" pan. Bake 350o for 20-30 minutes or until
golden on top. Cut into 6 squares.

Cilantro Pesto
2 cups
1 cup
1 cup
1/2 cup

cilantro leaves
spinach leaves
parsley leaves
juice of 2 lemons
olive oil
salt to taste and water to thin

Combine all leaves and salt in a food processor. Start processor and pour in
juice and olive oil. Thin with water. Heat in a sauce pan and then spread on
top of baked semolina (above).

Ginger-Lemon Quinoa
1 cup
2 cups
1 Tbl
1/8 tsp
2 tsp
1/4 tsp
1 tsp
1 tsp
2 Tbl

quinoa
water
fresh ginger root, peeled
salt
lemon zest (grated peel)
freshly ground black pepper
toasted sesame oil
tamari, or to taste
fresh basil leaves, minced
lemon

Dry-toast quinoa in a frying pan until it is fragrant and toasty, stirring so it

wont burn. Add the water, salt and ginger. Bring to a boil. Cover and
reduce heat to a simmer; cook until the quinoa has absorbed all the liquid,
about 15 minutes. Remove from the heat and let stand 5 minutes, then stir in
the lemon zest, sesame oil, tamari, and basil. Serve with sliced lemon.
(Serves 3-4)

Vegetable Dishes
Cauliflower Balls with Paprika Sauce
The following recipe is good for Kapha dosha and makes 6 servings:
1 lb.
2 Tbl
1 tsp
1 tsp
1 tsp
1/4 cup
1 tsp
1 tsp
1/2 cup

cauliflower, chopped and steamed

fresh ginger root, minced
turmeric
garam masala*
ground cumin
fresh cilantro
salt
baking powder
each of unbleached white flour and chickpea flour

Combine all in a mixer and blend well. Form into balls and bake 350o for
20-30 minutes.
Serve with sauce:
6 Tbl
sugar
2 Tbl
salt
3 Tbl
paprika
2 Tbl
fresh rosemary
2 Tbl
fresh thyme
Combine all in a blender. Sprinkle over cauliflower balls.
*This can be found at an Indian Grocery or health food stores.

Broccoli with Rosemary and Red Pepper Sauce

The following recipe is good for pacifying the Pitta dosha and makes 4
servings:
1 head
1
1/2 tsp
1 tsp
1
1/2 tsp

broccoli
red pepper, diced
olive oil
lemon pepper
fresh rosemary sprig, leaves removed
salt
zest (grated peel) of one lemon

Steam broccoli and red pepper. Saut lemon pepper and rosemary leaves in
oil. Add to broccoli and season with salt and lemon zest.

Ratatouille over Fettucini

The following recipe is good for pacifying the Pitta dosha and makes 6
servings:
1 lb.
2
1
1
2
2
4
1 tsp
1 Tbl each

fettucini noodles, cooked

medium eggplants, cubed and salted (let sit for 1/2 hour)
large red pepper, cored, seeded and cut into strips
large yellow pepper, cored, seeded and cut into strips
medium zucchinis, sliced
medium yellow squash, sliced and halved
medium tomatoes, cut into quarters
salt
chopped fresh parsley, oregano and basil

Combine tomatoes in a large saucepan and cook down until juicy.

Add remaining ingredients and continue cooking until vegetables are tender.
Serve over hot fettucini noodles.

Carrots with Tarragon and Ginger

The following recipe is good for pacifying Vata dosha:
1 lb.
3 Tbl
2 Tbl
1 tsp
1/2 tsp
1/4 tsp
1 1/2 tsp

carrots, peeled and sliced julienne style (long thin strips)

apple juice-enough to cover carrots
ginger root, minced
fresh tarragon, chopped
paprika
salt
cracked black pepper
canola oil

Cover carrots with apple juice, simmer until tender.

Saut herbs and spices in hot canola oil. Add to tender carrots.

Moussaka
The following recipe is good for pacifying Vata dosha and makes 4-6
servings:
2
1 tsp
1
1
1 1/4 cups
2 tsp
1/3 tsp
1 1/2 lbs.
3 Tbl
1/4 tsp
1/2 tsp
1 cup
1/4 cup
4

medium eggplants, thinly sliced

olive oil
medium carrot, sliced
celery stalk
tomato sauce
dried basil
ground cinnamon
low fat tofu
lemon juice
nutmeg
salt
bread crumbs
fresh chopped parsley
roma tomatoes, sliced

Place washed and sliced eggplants on a baking dish. Sprinkle with salt and
bake at 350oF for about 20 minutes or until slightly browned on top.
Saut carrots, celery, basil and cinnamon in oil. Add tomato sauce and cook
until carrots are tender.
Pure tofu with lemon juice, nutmeg and salt.
Sprinkle an 11" x 17" pan with bread crumbs. Place eggplant slices on top.
Spread carrot tomato mixture on eggplant and sprinkle with bread crumbs.
Continue layering with the eggplant, carrot, tomato and bread crumbs.
Spread tofu mixture on top. Sprinkle with parsley and arrange tomato slices
evenly on top.
Bake 350oF for 30-40 minutes or until tofu is browned.

Asparagus and/or Carrots with Lemon-Herb Sauce

Balance the following to taste:
Juice 1 lemon
Salt (use minimum possible, starting with 1/4 tsp.)
Honey (unheated preferred - use about same quantity as lemon juice)
Dilute flavors with water as you prefer.
Put all ingredients in blender. Then add a few leaves of both basil and mint.
Pure to smooth mixture.
You may enjoy using fresh ginger and cilantro instead of the basil/mint
recipe.
Steam your chosen amount of asparagus and/or carrots to a fork friendly
quality. This means more well done than al dente, but not mushy!
Pour desired amount of lemon/herb sauce over the asparagus/carrots

Shredded Zucchini with Yogurt Sauce

This type of recipe is given as a salad in Turkish cookbooks, but is quite
delicious when served warm. Because of the pasta like shape of the cut
zucchini and the texture of the yogurt, it is like eating noodles in cream
sauce, only much lighter.
With some fresh tomatoes and slices of dark bread, or used as a filling for
pita breads, this makes an easy summer lunch for two people.
Ingredients (generous serving for 2 persons):
1 lb.
medium-sized, firm zucchini
2 to 3 Tbl water
salt
1/2 cup
plain yogurt
asefoetida to taste
2 tsp
chopped dill or several pinches dried
1 tsp
chopped mint leaves or 2 pinches dried
1 tsp
lemon juice
1 Tbl
virgin olive oil
freshly ground pepper
additional fresh herbs, whole or chopped, for garnish
Grate the zucchini coarsely, using the large holes of a 4-sided grater or the
shredding disk of the food processor. Heat a few tablespoons of water in a
wide non-stick skillet; add the zucchini and lightly salt. Cook gently over
medium heat until there is little moisture in the pan and the zucchini is
cooked, about 8 minutes. Stir occasionally to make sure that it isnt sticking
or browning.
While the zucchini is cooking, mix the yogurt with the asefoetida, herbs,
lemon juice, oil, and pepper. Stir it into the cooked zucchini, toss, and heat
gently until it is warm throughout. Salt to taste. Serve the zucchini warm or
at room temperature with freshly ground pepper and a garnish of fresh herbs.

Pesto Carrots
(serves 4)
1 lb.
1 Tbl
1/4 cup
2 tsp
1 tsp

carrots
tarragon
pesto sauce
paprika
salt (optional)
apple juice to cover carrots

Cover carrots with apple juice and cook until tender, then add spices and
pesto sauce.

Pesto Sauce
2 cups
1 /4 cup

fresh basil leaves (packed)

olive oil
juice of 2 lemons

Blend until smooth. Equals 1/4 cup.

Dilled Green Beans

Serves 12:
3 lbs.
11/2 cups
3 Tbl
pinch
1 Tbl
1/2 tsp
1/4 tsp

green beans
water
ghee
asefoetida (to taste)
dried dill
salt
pepper

Bring water to boil and add beans. Cover and reduce heat. Cook 10
minutes. Stir occasionally.
Drain beans and plunge into cold water, strain again and set aside.
Heat ghee in a wok or frying pan, add asefoetida and cook 30 seconds. Add
beans and stir occasionally until thoroughly heated. Add the dill, salt and
pepper. Toss well and serve.

Lemon Broccoli (Serves 4):

1 lb.
1/4 cup
pinch
1/4 cup
1 Tbl
1/4 tsp

fresh broccoli
ghee
asefoetida to taste
chopped celery
lemon juice
lemon rind

Cook broccoli until tender.

Heat ghee, saut asefoetida and celery. Cook until tender. Stir in lemon
juice. Place broccoli in a serving dish. Pour celery over broccoli and
sprinkle with lemon rind.

Chutneys
Apple Chutney
The following recipe is good for pacifying Kapha dosha and makes 1 1/2
cups:
1/2 tsp
1/2 tsp
1 tsp
8
3/4 cup
1 tsp
1/4 tsp
1/2 cup

fennel seeds
cumin seeds
coriander, ground
medium size Granny Smith apples, peeled, cored and chopped
granulated sugar
each cardamom, cinnamon, mace and nutmeg
paprika
apricot juice

Dry roast seeds and coriander.

Add remaining ingredients and cook 20 minutes or until chutney is thick.

Papaya Chutney
The following recipe is good for pacifying Kapha dosha and makes 1 1/2
cups:
2 1/2 cups
1/2 cup
1/2 cup
1/4 cup
1/4 tsp

chopped, firm, ripe papayas (about 2 pounds)

granulated sugar
apple juice
lemon juice
salt

Peel papayas and scoop out the seeds. Combine sugar and juices in a
saucepan. Place over low heat and stir until sugar is dissolved. Add papaya
and salt. Gently boil fruit until soft.

Raisin-Date Chutney
The following recipe is good for pacifying Pitta dosha:
1 tsp
1 tsp
2 tsp
1 cup
1/2 cup
1/4 cup
2 Tbl
1/4 tsp
1/4 tsp
3 Tbl

fennel seeds
cumin seeds
coriander, ground
raisins
dates, pitted and chopped
orange juice
fresh ginger root, minced
nutmeg
salt
chopped fresh cilantro

Dry roast seeds and coriander. Combine raisins and dates and soak 20
minutes or until fruits are soft. Combine all in a food processor. Pulse until
coarsely ground.

Plum Chutney
The following recipe is good for pacifying Pitta dosha and makes 1 1/2 cups:
1 1/2 cups
1/2 Tbl
1/4 tsp
1/2 tsp
1/4 tsp
1/2 cup
1 1/2 cups

red or purple plums

peeled, fresh ginger root, minced
each cloves, mace, cinnamon, coriander and turmeric
fennel
salt
grape juice
granulated sugar
zest (grated peel) of 1 orange

Dry roast ginger root, spices and fennel seeds. Add plums, salt, juice, sugar
and orange zest.
Raise the heat slightly, and, stirring constantly, bring to a boil. Reduce the
heat and cook chutney about 1/2 hour.

Mango-Peach Chutney
The following recipe is good for pacifying Vata dosha and makes 2 cups:
2
4
1 Tbl
1 Tbl
1/2 tsp
1/8 tsp
1 tsp
3 Tbl

medium ripe mangoes

ripe peaches
lime juice
orange juice
salt
paprika
black mustard seeds
chopped, fresh coriander

Dry roast the black mustard seeds until they pop.

Peel and pit the mangoes and peaches.
Chop the fruit and add remaining ingredients.
Marinate for 1/2 hour

Ginger Chutney
1 Tbl
1/3 cup
3/4 cup
1/2 cup

lime juice
orange juice
chopped, peeled ginger root
raisins

Combine the ingredients in a food processor and grind to the desired texture.

Cilantro Chutney
2
apples
3/4 - 1 cup fresh cilantro
1 sprig
fresh basil (optional)
1 tsp
Real Salt (brand of herbal salt)
2 tsp
turbinado sugar (heaping)
Juice of 1-2 lemons (to taste)
Peel and core 2 apples. Put in food processor with fresh cilantro (optional:
add 1 sprig fresh basil).
Add lemon juice ,Real Salt and turbinado sugar according to taste.
Grind and serve.

Desserts
Apple Cobbler
Topping:
1/2 cup
1/2 cup
2 Tbl
1/2 tsp
1/2 tsp
1/4 tsp
5 Tbl

flour
brown sugar
almonds
cinnamon
nutmeg
salt
unsalted butter, cubed

Combine all but butter in a food processor, blend well. Add butter and
continue processing until the mixture resembles coarse crumbs.
Filling:
6
3/4 cup
1 1/2 Tbl
1/2 tsp
1/2 tsp
2 Tbl

granny apples, peeled, cored and sliced

granulated sugar
cornstarch
nutmeg
cinnamon
lemon juice

Combine all in a bowl and spread in an 8" x 2" baking pan. Sprinkle with
topping. Bake until golden.

Almond Apple Crepes

Crepes:
2 cups
1 3/4 cups
1 Tbl
1/2 Tbl
1 Tbl

skim milk
unbleached white flour
soy flour
each cornstarch and arrowroot
canola oil

Combine all in a blender. Blend until smooth. Let sit 30 minutes. Heat a
crepe pan and spray with cooking oil. Pour out a small amount in the pan
and roll the pan so the crepe batter spreads evenly on the bottom.
Cook until bubbles form on the crepe. Flip and cook 30 seconds on the
second side.
Filling:
2
1/2 cup
1/4 cup
1 tsp each

Granny Smith apples, peeled, cored and sliced

Thompson raisins, soaked in water 20 minutes
blanched almonds
cinnamon and nutmeg

Combine all in a bowl.

Fill each crepe with small amount of filling, then pinch 2 sides of crepe
closed using toothpick to hold in place. (Optional: sprinkle with powdered
sugar.)

Carob Ganache Cake with Strawberry Filling

The following recipe is good for pacifying Pitta dosha and makes 10
servings:
Cake:
1 1/2 cups
1 cup
3 Tbl
1 tsp
1/2 tsp
1 cup
5 Tbl
1 Tbl
1 tsp
1 tsp

unbleached white flour

granulated sugar
carob powder
baking soda
salt
cold water
canola oil
lemon juice
vanilla extract
strawberry extract

Combine dry ingredients and liquid ingredients separately. Pour liquid into
dry and blend well. Pour into an 8" oiled and floured round pan. Bake at
350oF for 30 minutes or until knife inserted in the middle comes out clean.
Strawberry Filling:
1 pint
fresh strawberries
1/4 cup
granulated sugar
Wash strawberries and slice into a bowl and combine with sugar.
Ganache:
3 oz.
1 lb.
2 cups

unsweetened carob chips

sweetened carob chips
2% milk

Melt carob over double boiler.

Slowly whip in milk. Stir until well blended.
Assemble Cake:
Split cake horizontally into 2 pieces. Spread with strawberry filling. Pour
ganache over top.
Serve with additional strawberry filling on top.

Orange Poached Pears with Raspberry Coule

The following recipe is good for pacifying Vata dosha and makes 6 servings:
6
Comice pears
2 1/2 cups water
3/4 cup
sugar
zest (grated peel) from 1 orange
2 tsp
orange extract
Peel the pears and cut in half. Core pears and remove the seeds. Bring water
to a boil, add sugar and orange zest.
Stir to dissolve the sugar; then lower the heat. Add the pears and cook them
gently until soft. Remove from heat and cool.
Raspberry Coule:
2 cups
fresh raspberries
1 cup
granulated sugar
Combine all in a blender and blend well. Add water if too thick; if too thin,
add an additional 1/4 cup raspberries. When ready to serve, remove pears
from pan and place in 6 dishes. Top with Raspberry Coule and orange
sugar water

Plum Cobbler
3 lbs
1/2 cup
1/4 tsp
1/4 tsp
1 Tbl
2 Tbl

plums, peeled and sliced

sugar, granulated
cinnamon
nutmeg
lemon juice
tapioca flour

Combine all of the above in a saucepan and cook until plums are tender
about 20-30 minutes.
Spread into a 7" x 13" pan.
Topping:
1 cup
1 tsp
1 Tbl
1/8 tsp
1/2 tsp
4 Tbl
3 Tbl

flour
baking powder
sugar
salt
vanilla extract
butter (unsalted)
lassi

Combine the dry ingredients. Cut the butter into small pieces and blend in
(with a pastry blender) until mixture resembles coarse meal. Add lassi and
drop on top of plum mixture. Bake at 400oF for 20-25 minutes.

Poached Pears with Vanilla Sauce

(serves 4)
4

pears - peeled and covered up with sugar water

juice of one lemon
1/2 a lemon rind

Simmer in a saucepan approximately 15-20 minutes until tender.

Vanilla Sauce:
1 cup
low fat milk
1/2 cup
granulated sugar
dash
pure vanilla extract
Cook these two items until hot. Then mix well.
4 T.
cornstarch
1/2 cup
heated milk
Add to pot and continue stirring and cooking until thick.
Place pears on individual plates and pour sauce over top. Garnish with mint
leaves and a strawberry for color.

Strawberry Tartlets
Combine the following 3 in a blender:
1 pint
1 cup
4 Tbl

strawberries cut into pieces

sugar
cornstarch

Pour into tartlets (Graham cracker tartlets-can purchase ready made or see
recipe below) and bake for 20 minutes at 350oF.
Use remaining strawberry sauce to drizzle over tartlets.

Homemade Tartlets
Use foil Tartlet shells or muffin tins.
1 /12 cups Graham cracker crumbs
1/2 cup
melted butter
1/4 cup
brown sugar or sucanat
Stir. Scoop out and press into tartlet shell.

Rhubarb Crumble
2 cups
3
3/4 cup
1 1/2 Tbl
1/2 tsp

diced rhubarb (about 1 1/4 pounds)

Granny Smith apples, peeled, cored and thinly sliced
brown sugar
cornstarch
ground cardamom

Topping:
1/2 cup
1/4 tsp
1/2 cup
5 Tbl
1/2 tsp
2 Tbl

unbleached flour
salt
packed light brown sugar
cold unsalted butter, cut into bits
cinnamon
slivered almonds

1.

Preheat the oven to 350oF. In a large bowl, combine the rhubarb,

apples, brown sugar, cornstarch and cardamom. Pour the fruit into an
8" x 8" x 2" baking pan and smooth the top.

2.

To make the topping: Combine the flour, light brown sugar,

cinnamon, and salt in a medium bowl. Add the butter bits and stir to
coat. With your fingertips, rub the butter into the mixture until coarse
crumbs form. Stir in the almonds. Sprinkle the crumbs all over the top
of the rhubarb filling.

3.

Bake 50 minutes, or until the topping is brown and the filling is

bubbly. Serve slightly warm or at room temperature.

Tapioca
Combine:
1 quart
3/4 cup

milk
brown sugar

Bring to a boil.
Combine:
1/2 quart
3/4 cup

milk (cold)
tapioca

Add to hot milk. Stir constantly till thick.

Add your choice flavors:
1 Tbl
ghee (optional)
1 Tbl
vanilla
1 Tbl
almond extract (optional)
Variation:
Substitute water or fruit juice for the milk.
Add your choice of fresh fruit and boil for a few minutes in the liquid.
Add cold liquid and flavors, as before.