Delicious and Healing Ayurvedic Recipes
Sides and sauces (recipes by Vaidya Mishra)
Nourishing Mung Dahl
1/2 cup split mung dahl (pre-soaked for at least 2-3 hours)
3 cups water
2 tsp ghee
1/2-1 tsp of personal spice recipe or SVA Mom’s Instant Spice Mix
Soma Salt to taste
In a skillet, heat ghee on medium-low heat. Add spices and sauté until the aroma is released. Add pre-soaked mung dahl and sauté for 1-2 minutes. Add water, bring to a boil. Keep cooking for another 30 minutes or until dahl is soft.
Note on spicing:
If using Mom’s Instant Spice Mix, there is no need to sauté, just add to dahl while cooking.
Crock Pot Directions: Add rinsed mung dahl, water and pre-toasted seasonings or Mom’s Instant Spice Mix and Soma Salt while cooking.
Kitcheri is a very nourishing mix of both rice and mung dahl. To prepare, just follow the steps above for Mung Dahl, but add an equal amount of rice when you add the dahl to the cooking pot or Crock Pot. Other directions remain the same.
This recipe makes about 1-3/4 cups (350g) of unfermented cheese. Raw whole milk is the best choice, as low-fat or skim milk will result in little cheese. Different curdling agents produced different results- Ayurvedic buttermilk or fresh yogurt is best, lime juice is next. Lemon juice, citric acid, or sour whey from a previous batch or curd can all be used, and all will produce a different texture and flavor. The quality and sourness of the curdling agent and the temperature can all be varied and controlled, so try several types and find your preference.
1/2 gallon whole organic milk
1/2 cup of fresh squeezed lime or lemon juice
Use a heavy-based saucepan large enough to contain the milk and leave 3-4 inches of space at the top for foam. Add water just to barely cover the bottom. Bring milk to a full boil on medium-high heat.
When the milk starts to boil, reduce the heat to low and add the lime juice. Slowly stir in the juice.
As you stir, you’ll notice the liquid become heavier as curds begin to form. When the curds are clearly separated from the yellowish whey, you’re done. If the liquid remains milky, stir in more juice and wait another few seconds.
For soft or medium panir/paneer: Pour the entire contents of the pot through a sieve or a colander. Scrape off any remaining panir/paneer from the bottom of the pot.
Allow to drain just until the whey is gone, but for no more than 1 hour.
For hard panir/paneer: Continue to simmer the coagulated panir/paneer for 10 minutes. Remove the pot from the heat, cover and allow to stand for no less than 10 minutes.
Line a sieve or colander with cheesecloth or unbleached muslin, allowing the edges to drape over the sides. Very gently ladle the curds into it without breaking them up and scrape off the panir/paneer at the bottom of the pot.
Bring up the edges of the cloth over the cheese. Cover with something flat, like a pie pan. Place a weight on it and allow to drain for several hours or overnight.
To serve, sauté lightly in ghee or olive oil with spices, or add to sautéing veggies. Ideally, serve panir/paneer the day you prepare it or at lunch following an overnight draining. It will last 2 to 3 days in the refrigerator if well wrapped.
Quick Whole Wheat Bread
Fresh Enzyme-Rich Pineapple Salad
Daikon Radish Chutney
1 Daikon radish, cleaned, peeled, and chopped or grated
Blend the daikon radish with a little lime juice (add a little water if needed) and olive oil to blend well. Add soma salt to taste and kalonji (nigella) as additional spice flavor.
Several yams, baked, boiled, or steamed
Mash yams, stir in lime juice and soma salt to taste, adding olive oil to blend smoothly. If desired, add sautéed spice mixture or Mum’s Instant Spice. Add kalonji (nigella) as an additional spice flavor.
Several ripe avocados
Soma Salt, Mom’s Instant Spice, or other desired spices
Saute spice mixture or Mom’s Instant Spice in a little ghee or olive oil. Mash avocado(s) and add to pan, cook on low. Add lime juice and soma salt to taste. Add kalonji (nigella) as an additional spice flavor.
This spice mixture aids digestion and elimination without aggravating Pitta. It improves regularity and elimination, helps control stomach acid and gas, and is nourishing to the whole system, especially the heart.
Fresh pomegranate seeds- 8 teaspoons
Soma Salt – 2 teaspoons
Black pepper powder – 1/4 teaspoon
Cumin seeds – 2 teaspoon
Large cardamom seeds – 1/8 teaspoon
Citric acid ( or dried lemon or lime juice) – 1/8 teaspoon Pure cane sugar ( Sucanat, Turbinado or Florida Crystals) – 5 teaspoons
Grind and powder all herbs and seeds separately.
Mix the first two herbs together, then add one herb at a time, mixing well before adding another. Store the powdered mixture in an airtight container for up to a month.
For grinding the pomegranate seeds, you will need a large grinder that can handle wet as well as dry herbs. This type of cookware can be found at a gourmet cooking store or on Amazon.
Cashew Sour Cream
This is a substitute for rich, channel-clogging dairy-based sour cream. Soaking the cashews for 8 hours releases the enzymes and makes it easier to digest. Soaking also helps achieve the creamy consistency of sour cream or ricotta.
1 1/2 cups soaked cashews (soaked for at least 8 hours)
1/2 tsp Soma Salt
2 tbsp lime juice
Approximately 3/4 cups fresh water
Place the soaked and rinsed cashews in a blender, along with 1/4 tsp salt and half the water. Start to blend on low, turning the speed up slowly. Add more water to keep the mixture pulling down to the bottom of the blender, until a semi-smooth consistency has been achieved. You may need to add a little more salt or lime juice to reach the taste and consistency you prefer, depending on how diluted the cashews become and how much water is added.
You can store and serve this in an empty honey bottle for easy dispensing. You can add different spices and herbs like cumin, parsley, cilantro, or pepper to mix up the flavors.
Creamy Cucumber Dressing
This is a nut and dairy-free sauce best used as a cooling dressing on summer salads or on steamed grains and vegetables. Be sure to use lime (not lemon) with the cucumber.
1 1/4 cup olive oil
1/4 teaspoon asafoetida (optional)
1 cup peeled and chopped cucumber (scoop out the seeds if they are hard)
1 1/2 tbsp lime juice
3/4 tsp salt
1 1/2 tbsp minced fresh dill, basil, or parsley (1 tsp if dried)
In a metal measuring cup or small pan, heat olive oil on lowest heat setting and lightly toast the asafoetida until it releases its aroma (5-10 seconds).
Blend all ingredients except for the fresh herb until smooth and creamy.
Add the fresh herb and pulse briefly to flake it.
Store in the refrigerator for up to 2 days in a closed container if desired.
Variation: Substitute half a small avocado (1/2 cup chopped) for 1/2 cup cucumber, and add water to adjust the consistency.