Here are the “good oils” I recommend; use organic versions wherever possible:
• Coconut oil has a good flavor and is full of nutrients that are retained at high temperatures.
• Flax seed oil, like hemp oil, is full of essential omega-3 fatty acids. Use unheated, and add it to shakes, salad dressings, cereals, or toast. Refrigerate after opening and use within 6 weeks.
• Ghee is butter that is free of impurities and cholesterol. Use sparingly if you are trying to lose weight. It is very calming to the nervous system. For great flavor and to calm Vata, use a little ghee mixed with olive oil when sautéing. Ghee can be stored at room temperature.
• Grapeseed oil maintains its healthy properties at high temperatures. Use sparingly if you are trying to lose weight.
• Hemp oil, like flax seed oil, is full of the essential omega-3 fatty acids and should be used unheated, such as in shakes and salad dressings. Refrigerate after opening and use within 6 weeks.
• Olive oil is an all-purpose oil as it is readily available, affordable, and cooks well at high heat without losing its nutritional value. Also use in salads, soups, and sauces.
• Sesame oil is another healthy oil. I recommend using only high quality versions that can be purchased at health food stores. Sesame oil is more expensive, but you only need to use a little for wonderful flavor.
“Good fats,” an essential part of our diet, can be found in olives, avocados, almonds, walnuts, pistachios, pecans, and other nuts and seeds (including nut and seed butters). The key to health is to consume these good fats and oils in moderation. A diet too low in fat can lead to attention deficit disorder, heart disease, cancer, autoimmune disorders, skin and joint problems, premenstrual problems, and depression and other mood disorders. On the flipside, a diet too high in fat (particularly “bad” fats) can lead to obesity, cancer, and heart disease.
Trans fats are the worst of the “bad fats”; they clog up arteries and impair blood flow, which increases the risk of heart attacks and strokes. Trans fats are most often found in junk food, so it is best to avoid virtually almost all fast, fried, and processed foods, including packaged cookies, candy, crackers, non-dairy creamers, and instant and frozen foods. If you don’t have enough time to cook, go to a health food store or local market and pick up something quick and healthy. Always read the package label so you know what you are putting in your body. Avoid trans fats as much as possible; this includes products that have hydrogenated or partially hydrogenated fats such as monoglycerides and diglycerides.
Ghee Clarified butter, also known as ghee, is butter with the milk solids removed. Ghee is a digestive aid that improves the absorption of nutrients from food it’s used with. It also is known to improve memory, lubricate the connective tissues, and act as a catalytic agent to carry the medicinal properties of herbs to the body. Ghee calms both Pitta and Vata, but should be used sparingly by Kapha and those who have high cholesterol or suffer from obesity, and should not be used when you want to detoxify (i.e. when you are on a cleanse). Ghee doesn’t need to be refrigerated as the impurities have been removed.
To make ghee: In a pot on medium heat, melt 1 lb (500 g) unsalted butter completely (watch carefully to ensure it doesn’t burn). Bring to a boil and skim off any foam, then reduce heat to low. Stir occasionally for 15–20 minutes. When the whitish curds turn light brown, it is ready. Skim off any additional foam, then pour through a sieve or cheesecloth into a glass container with a tight lid to store. Discard the curds at the bottom of the pan.
Paneer Paneer is homemade cheese, similar in taste to Ricotta and cottage cheese, but better for you, as its souring process makes it easier to digest. Paneer is used in various Indian vegetable entrees such as Lata’s Green Masala with Paneer and appetizers like Aunty Zee’s Paneer Samosas. You can also sauté paneer before adding to vegetable dishes, an easy way to add protein. Paneer is similar to tofu in texture as well as its ability to absorb flavors around it. In fact, you may substitute tofu in all the recipes that call for paneer, although it is worth trying paneer for its wonderful subtle flavor. If you are pressed for time, paneer is usually available packaged in Indian grocery stores, sold in cubes or large blocks.
To make paneer:
8 cups whole milk (see note)
6 tbsp plain yogurt
1 ½ tsp lemon juice, strained through a fine sieve
In the Ayurvedic tradition, bringing milk to a boil, then cooling it, makes it easier to digest. Often those who have a low tolerance for dairy find that they can enjoy it again when they follow this practice. Boiling it also sterilizes it without destroying its nutritional properties.
In a large heavy pot on high heat, bring milk to a boil (watch closely to ensure it does not burn) (see note). As soon as foam begins to rise, remove pot from heat. Add yogurt and lemon juice and mix well. The curds will start to solidify and separate from the liquid whey. Over a bowl, strain the mixture through a piece of cheesecloth, reserving the curds (paneer) in the cheesecloth. Wrap the cloth tightly around the curds, squeezing out the excess liquid.
Place the paneer, still wrapped in the cheesecloth, on a cutting board, and another board or baking sheet on top of it. Weight it down with about 15 lbs (7 kg) of heavy jars or cans and let sit at room temperature for 6–8 hours, until cheese is firm (i.e. consistency of firm tofu). Unwrap and cut into
Makes 6–8 servings.
Sprouting Beans and Lentils Sprouting beans and lentils increases their digestibility and significantly increases their nutritional value. This process breaks proteins and carbs into easily digestible amino acids, starches, and sugars. Sprouted beans are a rich source of protein, vitamins, and minerals, making them known as a super food. The yogis were said to have existed almost entirely on sprouted beans when they lived in the Himalayas. Here is a basic way to sprout beans and lentils to create a very nourishing and gentle food.
In a large bowl or pot of water, soak 2 cups beans or lentils overnight. In the morning, drain and rinse in a colander. Set colander over bowl or pot to aerate and cover with a clean damp dishcloth. Leave in indirect light. In the evening, rinse again, thoroughly. Once again, drain over bowl or pot and cover with damp dishcloth. Repeat the next morning and evening. By then, they will start to sprout little tails. When tails are about ¼-in (½-cm) long, store in an airtight container and refrigerate for up to 4 days or use immediately.
What the Symbols Mean
Each recipe includes the three dosha symbols:
as well as information on how the specific recipe affects each dosha:
[+] means that the recipe increases the qualities of the dosha and may aggravate you.
[slightly +] means that the recipe slightly increases the qualities of the dosha and