Delicious and Healing Ayurvedic Recipes

Sides and sauces (recipes by Vaidya Mishra)

You can easily purchase SVA Mom’s Super Spice mix referenced in many of these recipes.

Nourishing Mung Dahl

Ingredients 
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 

Directions 
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

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.

Paneer/Panir

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.  

Ingredients
1/2 gallon whole organic milk 
1/2 cup of fresh squeezed lime or lemon juice 

Directions
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

Yeast is not good for you- this bread uses baking soda and baking powder to lift. You’ll feel great after eating it. Try toasting it and adding ghee! Ingredients 2 1/2 cups whole wheat flour 1/2 cup white all-purpose flour 1 tsp baking soda 1 tsp baking powder 1/2 tsp salt 2 cups buttermilk (or 2 cups whole milk with the juice of one lemon stirred in) 1 tbsp arrowroot powder (if vegetarian) Directions Preheat oven to 325 degrees. Coat a 9 x 5 in loaf pan with a thin layer of ghee. Line the pan with parchment paper and coat the paper with ghee. Whisk together all the dry ingredients. Add wet ingredients to dry ingredients. Pour into loaf pan. Bake for 1 hour and 5 minutes.Baking time may vary depending on oven type. Optional: For a variety of tastes, use different types of flour produced from different varieties of grains. Freshly milled Farro wheat berries produces the best tasting bread. Counter-top small size mills for home use are easily available for purchase on amazon.com You can make sweet bread using this basic recipe and add raw natural sugar to taste. Try adding your personal spice mix and/or kalonji (nigella) seeds to add digestive power and assimilate nutrients in the bread more easily.

Fresh Enzyme-Rich Pineapple Salad

Ingredients 1 cup fresh cut pineapple 2 tbsp fresh pomegranate seeds 1/4 -1/2 teaspoon SVA Mom’s Masala (or 1/4 tsp lightly dry-toasted and powdered cumin seeds) 1/8 tsp SVA Soma Salt 1 tbsp olive oil 1 tbsp fresh cilantro leaves 3-5 leaves of fresh mint, chopped Directions Mix all ingredients to taste, such that all 6 flavors are in balance. Eat a few bites after lunch or dinner to boost metabolism and enhance absorption of nutrients from food you eat. Make a fresh batch daily.

Cilantro Chutney

Ingredients 1/4-1/2 bunch of cilantro, rinsed 1 pitted date or 1 tbsp raisins Lime juice Water Olive oil Soma Salt A pinch of toasted cumin seeds/powder or SVA Mom’s Super Spice Mix Directions Blend cilantro and date well. Add a little lime juice and water and continue to mix. Last, add the olive oil to blend well. Add soma salt to taste. Optional add-ins for variation: A pinch of Mom’s Instant Spice Mix 4-6 leaves of fresh mint 1/4- 1/2 teaspoon fresh ginger (not recommended for people with fiery, sensitive stomach) OR 1/2 – seeded green Thai chili pepper (not recommended for people with fiery, sensitive stomach)

Daikon Radish Chutney

Ingredients
1 Daikon radish, cleaned, peeled, and chopped or grated
Lime juice
Water
Olive oil
Soma Salt

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.

Yam Chutney

Ingredients
Several yams, baked, boiled, or steamed
Lime juice
Water
Olive Oil
Soma Salt

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.

Avocado Chutney

Ingredients
Several ripe avocados
Lime juice
Olive oil
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.

Pomegranate Chutney

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.

Ingredients
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  
Directions
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.

Ingredients
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

Directions
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. 

Ingredients
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)

Directions
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.

Nourishing Cashew-Zucchini Dip

Ingredients
1 cup raw cashews
2 large zucchini (chopped)
1 tbsp ghee
3-5 fresh curry leaves
1 tsp SVA Mom’s masala
1/2 tsp SVA Soma Salt
 Juice of 1/2 fresh lime (optional)
1-2 tbsp of chopped fresh cilantro leaves (optional)
 
Directions:
In a frying pan, begin to melt ghee while adding curry leaves and Mom’s Masala.
Add cashews and precut zucchini, mix and coat them in ghee and spices until the cashews begin to turn light brown. Add 1 cup of boiled hot water, mix all ingredients well, cover with a lid and continue to cook on medium heat for another 5 – 10 minutes.
Pour all ingredients in a blender or a food processor. Add salt. Blend it well till smooth consistency. Add additional hot water to make lighter, thinner, more soupy consistency.
Serve garnished with fresh lime juice and cilantro leaves to complete all 6 tastes.
For a variety of tastes, zucchini can be alternatively substituted with 1/2 medium size fresh cauliflower (precut into small pieces prior to cooking).

Karela "Bitter Melon" chips

Our diet often lacks much needed bitter taste. These baked bitter melon (karela) chips provide an easy way to add bitter tasting yet quite delicious food to thin the bile, cool and detoxify the liver and blood, clear acne, metabolize fat, clean the palette and clear nasal congestion.
Ingredients
1 medium-sized bitter melon
1 tbsp ghee
1 tsp coriander seed powder (important)
1/2 tsp Soma Salt
1 tbsp fresh lime juice  (optional)
Directions:
Preheat convection over to approximately 375*F-400*F (depending on the oven type). Slice bitter melon into 1⁄8”- 1⁄4“ thick circles. Take out hard seeds. Melt ghee in Pyrex or baking cookie sheet, and mix in coriander spice while ghee is melting. Add sliced bitter melon and coat it with spiced ghee.
Bake for about 10 minutes until slices turn light green with golden edges. Take baking sheet out of the oven, turn chips over. Bake for 3-5 more minutes until edges turn lightly golden but NOT blackened. Caution: do not over bake! Sprinkle lightly with salt, let cool a little. Drizzle with juice of fresh lime, enjoy at room temperature.
Caution: Bitter melon is highly detoxifying, so we must introduce it to our body gradually & slowly. Once or twice a week is a good start. Coriander seeds powder is a must ingredient to accompany bitter melon food preparation, as it helps bind and carry out highly acidic toxins that bitter melon squeezes out of the organs & tissues!
For therapeutic purposes: eat bitter melon chips as an appetizer 15-30 minutes before lunch. Call Irina for details if needed.

Karela 'Bitter Melon' Chips

Our diet often lacks much needed bitter taste. These baked bitter melon (karela) chips provide an easy way to add bitter tasting yet quite
delicious food to thin the bile, cool and detoxify the liver and blood, clear acne, metabolize fat, clean the palette and clear nasal congestion.
Ingredients
1 medium-sized bitter melon
1 tbsp ghee
1 tsp coriander seed powder (important)
1/2 tsp Soma Salt
1 tbsp fresh lime juice  (optional)
Directions:
Preheat convection over to approximately 375*F-400*F (depending on the oven type).
Slice bitter melon into 1⁄8”- 1⁄4“ thick circles. Take out hard seeds.
Melt ghee in Pyrex or baking cookie sheet, and mix in coriander spice while ghee is melting. Add sliced bitter melon and coat it with spiced ghee.
Bake for about 10 minutes until slices turn light green with golden edges. Take baking sheet out of the oven, turn chips over. Bake for 3-5 more
minutes until edges turn lightly golden but NOT blackened.
Caution: do not over bake!
Sprinkle lightly with salt, let cool a little.
Drizzle with juice of fresh lime, enjoy at room temperature.
Caution: Bitter melon is highly detoxifying, so we must introduce it to our body gradually & slowly. Once or twice a week is a good start.
Coriander seeds powder is a must ingredient to accompany bitter melon food preparation, as it helps bind and carry out highly acidic toxins that bitter melon squeezes out of the organs & tissues!
For therapeutic purposes: eat bitter melon chips as an appetizer 15-30 minutes before lunch. Call Irina for details if needed.
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