Every Indian family has their own recipe for curry powder and I am giving you my aunt’s famous mix of spices—don’t tell my aunt Indra!  Each of the ingredients has it’s own unique contribution to health and all the spices together are a powerful combination that counteracts disease and aging.  Enjoy!!!

In a coffee grinder, grind the following ingredients together:

5 tsp coriander seeds

1 tsp fenugreek seeds

1 large bay leaf

½ tsp cumin seeds

½ tsp mustard seeds

1 small (1 ½ inch) cinnamon stick

5 cloves

Add to the above mixture:

2 tsp turmeric powder

While many view yoga as a gentler way to exercise, most long-time practitioners realize that yoga is not just physical — it creates balance in mind, emotions and consciousness as well. And they are starting to realize that yoga shares the same origin and goal as Ayurveda, the traditional Vedic system of health care.

Same origin and goal

Both yoga and Ayurveda have their origin in the Vedic tradition of India, and both are a means to gain better health.

A verse from the Yoga Sutra, yogas chitta vritti nirodhaha, describes yoga as the settled state of the mind. In this verse on yoga, we compare it to a verse from Ayurvedic texts, svasmin dishati iti svasthah, which states that one who always remains united with the Self is a healthy person. These verses show that both yoga and Ayurveda have the same goal which is attaining union with the Self, the most settled state of the mind.

Other verses from the Ayurvedic texts also point to this self-referral state of the mind as the basis of health. A verse from the Sushruta Samhita, for instance, says, “He (she) whose doshas are in balance, whose appetite is good, whose dhatus are functioning normally, whose malas are in balance and whose Self, mind and senses remain full of bliss, is called a healthy person.

So again, this verse points out that the experience of the self-referral state of bliss is an essential part of the definition of health in Maharishi Ayurveda.

Unity of Mind, Body and Consciousness
Yoga literally means “union” or “to join together” in Sanskrit. It has the same root that gives rise to the English word “yoke,” as in “to yoke together,” and refers to the union of body, mind and soul. Yoga helps the mind become stronger by connecting the mind with the Self, the Atma.

This experience of unity is also the aim of Maharishi Ayurveda. For instance, the word “Ayurveda” is derived from the Sanskrit word ayu. While one common meaning of ayu is “life” or “lifespan,” and thus Ayurveda is “the science of life and longevity,” another meaning of ayu is mentioned in Charaka Samhita, sharirendriya sattvatma sanyogo . . . ayu.

This verse defines ayu as the state where the physical body, senses, mind, and soul are integrated. So you see that whether you are talking about yoga or ayu, it is a state of unity — or complete integration of mind, body and consciousness — that is the goal.

Yoga is part of Ayurveda

Yoga is mentioned in Ayurvedic texts such as the Charaka Samhita. Yoga is important for dissolving physical stress and calming the mind before meditation, and is central to dinacharya, the Ayurvedic routine. It is the ideal Ayurvedic exercise, because it rejuvenates the body, improves digestion, and removes stress.

Yoga balances all three doshas, and different poses have different effects. Forward bending postures cool Pitta dosha. Twists are good for Kapha because they stimulate digestion. Backward bends are heating, and thus balancing to Vata types, as long as the person has the strength to do them. Yoga postures tone every area of the body, and cleanse the internal organs of toxins, which is one of the goals of Ayurveda.

Ayurveda is part of yoga
At the same time, yoga practitioners can benefit from the Ayurvedic daily routine as part of their yoga practice. For instance, abhyanga (Ayurvedic massage) helps remove toxins from the body and relaxes the muscles for yoga practice.

“The knowledge of Maharishi Ayurveda provides tremendous support to yoga practice. Without a foundation in Ayurvedic knowledge, hatha yoga runs the risk of becoming just pure physical exercise. Yoga aims to cleanse the nadis, or channels, with different postures. But trying to do that without using the Ayurvedic principles for removing ama is like hopping on one leg. That’s why traditional yoga schools have always taught Ayurvedic principles as well as yoga asanas, because the two are so interdependent.

If someone is attending a yoga class on a regular basis, he or she is starting to dislodge ama (digestive impurities) in the body. But if they are still maintaining a lifestyle and diet that creates ama, all they are really doing is moving their sludge around. The yoga practitioner needs to know how to detoxify through the dietary, lifestyle, and purification practices of Maharishi Ayurveda.

The following recipes are offered as easy delicious health-supporting tools for your best health. Favor organic raw ingredients whenever possible.

Immunity Boosting Spices
Here is a spice mixture for enhancing immunity.

• 2 parts turmeric
• 3 parts ground cumin
• 3 parts ground coriander
• 6 parts ground fennel
• 1 part powdered dry ginger
• 1 part ground black pepper
• 1/4 part ground cinnamon

Mix all the powdered spices well and store in an airtight container in a cool place away from direct sunlight. For daily use sauté one teaspoon of ghee. Heat until you smell the aroma. Immediately remove the pan from the heat to avoid burning the spices. Drizzle the spicy ghee on to cooked rice or other dishes before serving. Or add steamed vegetables to the spice mixture while still in the pan and stir. Add salt and pepper to taste. This spice mixture should be used regularly to flavor one dish for the main meal of the day to boost immunity and enhance digestion.

Detoxifying Spice Mixture

• 1 part turmeric
• 2 parts ground cumin
• 3 parts ground coriander
• 4 parts ground fennel

Mix these spices together in bulk and store in a jar. When you are cooking a meal, place a small amount of ghee in a frying pan and heat on medium. Add detoxifying spice mixture, measuring out one teaspoon of spice mixture per serving of vegetables. Sauté spices until the aroma is released (but be careful not to burn). Add steamed vegetables, mix lightly and sauté together for one minute. Add salt and black pepper to taste. Or you can sauté the spice mixture in ghee and drizzle on vegetables or grains.

Detoxifying Tea

Boil two quarts of water in the morning.

Add 1/4 t. whole cumin, 1/2 t. whole coriander,
1/2 t. whole fennel and let steep for ten minutes with the lid on.

Strain out the spices and pour water into a thermos and sip throughout the day. Start fresh by making a new batch of tea in the morning.

Allergy-Season Spice Mixture

• 3 parts turmeric*
• 6 parts fennel*
• 6 parts coriander*
• 1 part black pepper*
• 1 part ginger

Blend these spices together in bulk and store in a jar. When you are preparing a meal, place a small amount of ghee in a frying pan and heat it on medium. Add the detoxifying spice mixture, measuring out one teaspoon of spice mixture per serving of vegetables. Sauté the spices until the aroma is released, but be careful not to burn them. Add steamed vegetables, mix lightly and sauté together for one minute. Add salt and pepper to taste. Or you can sauté the spice mixture in ghee and drizzle on cooked vegetables and grains.

Healthy Heart Spice Mixture

• 1 part ground turmeric
• 2 parts ground cumin
• 3 parts ground coriander
• 4 parts ground fennel

Mix the spices and store in an airtight jar. When it is time to cook the meal, steam the vegetables. Melt a small amount of ghee in the pan, and add 1/2 to 1 teaspoon of the spice mixture per serving. Saute the spices until the flavor is released. Add the vegetables, saute lightly, add salt and pepper to taste, and serve immediately. If you have constipation, be sure to cleanse the bowels by eating fruits, vegetables and grains with fiber, eating a stewed apple or pear with prunes or figs each morning for breakfast. By cleansing the bowel you maintain the digestive fire and enhance digestion and assimilation. This is an excellent breakfast for people with Sadhaka Pitta imbalance, and Prana and Vyana Vata imbalance. Sweet lassi (a drink made by blending 1/4 c. yogurt and 3/4 c. water along with honey) is also good for people with weak digestion.

Spice Mixture for Emotional Balance

• 1 part ground black pepper*
• 1 part ground dried ginger*
• 2 parts ground coriander*
• 3 parts ground cumin*
• 2 parts ground turmeric*
• 1 part crushed black cumin (for women only)

Mix the spices together and store in an airtight container. Sauté small amounts of the spices in ghee to spice vegetables and grains.

Spice Mixtures

Immunity Spice Mixture

Detoxifying Spice Mixture

Detoxifying Tea Mixture

Allergy Spice Mixture

Heart Spice Mixture

Emotional Spice Mixture

The following recipes are offered as easy delicious health-supporting tools for your best health. Favor organic raw ingredients whenever possible.

Vegetarian Noodle Soup

• 2 tablespoons olive oil or Organic Maharishi Ayurveda ghee
• 1 chopped medium onion (optional)
• 1 celery stalk, chopped
• 1 large carrot, peeled and chopped
• 1 cup sweet potato, diced
• 1 medium parsnip, diced
• 1 inch piece ginger, grated
• 3 sprigs fresh thyme, minced
• 1 sprig parsley, minced
• 2 bay leaves
• Cooked noodles to taste
• Vegetable broth, 4-6 cups
• Salt and pepper to taste

Heat the ghee or oil in a large soup pot. Sauté onions, ginger, and celery until onions are transparent. Add vegetable broth, parsnips, carrot, sweet potatoes, bay leaves, parsley, and thyme. Bring to boil and then lower to medium. Cook for about one hour. Add salt and pepper. To serve, put one heaping spoon of noodles in bowl and pour soup over the noodles. Serve hot.

Beet Soup

• 2 cups finely sliced fresh beets cut into 1/2 inch pieces
• 1 teaspoon minced parsley
• 1 stalk celery chopped
• 1/2 onion chopped (optional)
• 1 tablespoon ghee
• 1 carrot grated
• 1/2 cup potato chopped
• 2 tablespoons fresh lemon juice
• 1 tablespoon organic raw sugar
• 5 cups water or vegetable broth
• Fresh yogurt for garnish

Sauté the onion in ghee for 5 minutes. Add water, beets, potato, carrot, and celery. Bring to a boil, then cover pot and bring heat to a medium low. Allow to cook for 45 minutes or until beets are tender but not overcooked. Add lemon juice, sugar, salt and pepper. Stir well. Serve with a dollop of yogurt or sour cream on top.

Corn Chowder

Makes 4-6 servings

Ingredients:

• 1 potato
• 1/4 cup organic Ghee or butter
• pinch of hing (optional)
• carrot, thinly sliced
• 1 stalk celery, sliced
• 1/2 tsp. dried thyme leaves
• 1/2 tsp. dried basil leaves
• 1/8 tsp. rosemary leaves, dried or fresh
• 2 Tbsp minced fresh parsley
• 2 large tomatoes, chopped
• 1/4 cup flour
• 3 1/2 cups nondairy milk
• 2 1/2 cups corn kernels
• 1/2 tsp. paprika
• salt and black pepper

Directions:

1. Boil the potato until tender. Drain. When cool enough to handle, peel and cut into chunks.
2. While the potato cooks, melt 1 Tbsp ghee or butter in a skillet. Sauté the hing, carrot, celery, herbs, and parsley on a low heat for 5 minutes, stirring frequently.
3. Add the tomatoes and cook until the vegetables are tender, about 5 minutes or more.
4. Melt the remaining 3 Tbsp of ghee or butter in a 2-quart saucepan. Add the flour and cook for 1 minute on a low heat, stirring constantly with a whisk. Slowly add the nondairy milk. Beat with the whisk to remove any lumps.
5. Add the sautéed vegetables, potato, corn and paprika. Simmer until the corn is tender, and the soup is thickened, about 3-4 minutes. Season to taste with salt and pepper.

Recipe is reprinted with permission from Heaven’s Banquet, by Miriam Kasin Hospodar, April, 1999.

Summer Pitta Stew

Use the freshest of summer vegetables available from your farmer’s market for this pretty and delicious one pot meal.

• 1 Tbl. Maharishi Ayurveda Ghee
• 1 Tbl. extra virgin olive oil
• 1 Tsp. anise seed
• 1 Tbl. Maharishi Ayurveda Pitta Churna
• 2 ears fresh corn
• 6 small new potatoes
• 5 stalks celery
• 1 small head of broccoli
• 3 carrots
• 7 cups water
• 1 tsp. salt
• Fresh ground pepper

In a medium stock pot, place Ghee and olive oil over a high heat and add anise seeds. When seeds start to slightly pop, remove from fire and add Pitta Churna. Stir ingredients together.

Remove corn from the cob with a scraping motion of a large knife, chop the potatoes in quarters, dice the celery and carrots evenly and thinly and cut up the broccoli. Add all the vegetables to the stock pot, return to the high heat and add the water. Bring to a boil and cover.

Cook the vegetables at a rollicking boil over medium heat about 20 to 25 minutes until they are tender. Several minutes before serving add the salt and freshly ground black pepper to taste.

I like to whisk the vegetables with a wand hand mixer until the vegetables are slightly pureed. If you do this, don’t overdo it. You want the vegetables to be chunky and tasty and not reduce the mixture to a broth. You can try a large manual whisk as a substitute.

The combination of spices, olive oil, and Ghee gives a lovely hearty flavor perfect for summer and not heavy. Enjoy!

Serves 4 as a main course, 6 as an appetizer.

Recipe courtesy of Dennis Boatright

Three Bean Stew

• 3/4 cup dried pinto beans
• 3/4 cup dried black beans
• 3/4 cup dried kidney beans
• 4 Tbl. Olive Oil
• 4 Tbl. Organic Maharishi Ayurveda ghee
• 6 celery stalks, chopped to bite size pieces
• 2 or 3 fresh serrano peppers, seeded and minced
• 2 Tbl. chili powder
• 2 Tbl. Maharishi Ayurveda Vata Churna
• salt
• black pepper

Pick over and discard any damaged beans and remove any small stones. Rinse the beans and in a large bowl, add water to cover by an inch and soak for 4 to 8 hours. In a medium stockpan, warm the olive oil and ghee and add the vata churna, peppers and celery and saute until the celery is soft, about 7 minutes. Add the chili powder and mix well. Next, discard the water from the soaked beans and stir into the spice and vegetable mix. Add enough water to cover the beans 3 inches and bring to a boil. Reduce to a low simmer and cook uncovered until the beans are tender, about 2 1/2 hours. Add a little more water if the beans begin to dry out. Add salt and pepper to taste and serve. Enjoy!
Recipes by Dennis Boatright

Summer Fruit Salad

This light and sweet salad can be eaten as a desert, afternoon snack or pancake topping. Use fresh, ripe fruits.

Ingredients:

• 1 mango
• 2 pears
• 1/2 pound strawberries
• 1/4 cup raisins
• 1/4 cup chopped walnuts
• 1 tablespoon Maharishi Ayurveda Almond Energy

Peel and cube mango and pears. Quarter strawberries. Gently mix all the ingredients, let it stand for 10 minutes.

Couscous Salad

Serves 6

• 3 tablespoons Organic Maharishi Ayurveda ghee
• 2 teaspoons Maharishi Ayurveda Pitta Churna
• 1 1/2 cup couscous
• 3 cups water
• 1 teaspoon salt
• 1/3 cup olive oil
• 1 medium size cucumber, peeled, seeds removed, and diced
• 1 daikon radish peeled and diced
• 2 pieces of corn on the cob, steamed, kernels removed
• 1 cup roasted cashews
• 1 sweet apple, peeled, cored, diced
• 1 cup minced fresh parsley
• 1/2 cup minced fresh basil
• 1 tablespoon minced fresh mint
• 2 tablespoons lemon juice
• black pepper

1. Sauté churna in ghee for 30 seconds. Add couscous and roast for 3 minutes, stirring. Add water and salt bring to a boil, cover and turn heat off. Let it sit for 15 minutes.
2. Place couscous in a large bowl, add olive oil and keep fluffing it every 10 minutes while it cools down to prevent sticking.
3. Add the rest of the ingredients and stir well.

Steamed Cabbage Salad
Serves 4-6

• 2 cups thinly shredded green cabbage
• 1 cup shredded coconut
• 1/2 cup chopped cashews
• 1 mild green chilli, chopped
• 1/3 cup chopped fresh cilantro
• 1 tablespoon lemon juice
• 1 teaspoon Pitta Churna
• 1 tablespoon Ghee
• 1 teaspoon mustard seeds
• Salt to taste

Lightly steam cabbage for 5-8 minutes. In a large salad bowl, combine the cabbage, coconut, cashews, green chilli, lemon juice and cilantro. Add salt to taste. Heat the Ghee in a small pan. Add the mustard seeds. As they pop, add the Pitta Churna to the Ghee and remove from heat. Pour over the salad mixture and toss well.

Creamy Loki Soup

Serves 2

• 2 tablespoons Organic Maharishi Ayurveda ghee
• 1 medium size loki squash peeled and cut into cubes
• 1 teaspoon Maharishi Ayurveda Pitta Churna
• 1/2 teaspoon coriander
• a pinch of saffron
• 2 tablespoons whole wheat flour
• 2 cups water
• 1 teaspoon salt
• 1/3 ouce minced fresh basil
• 1/8 ounce minced fresh dill
• black pepper

1. Sauté spices and churna in ghee for 30 seconds. Add flour and cook for 2 more minutes. Add loki and water, cover and cook on low heat for 15 minutes.
2. Put the soup in a blender, add salt, pepper and herbs, and purée until smooth. Serve warm in the winter and at room temperature in the summer.

Butternut Squash Apple Soup

Serves 4

• 2 tablespoons Organic Maharishi Ayurveda ghee
• 2 teaspoons Maharishi Ayurveda Vata Churna
• 2 pounds butternut squash
• 2 cups water
• freshly ground black pepper
• salt
• 3 round tablespoons Apple Chutney
• 1 cup plain soymilk (optional)
• 3 red delicious apples
• 10 cloves
• 1/2 cup water

1. Peel and dice squash, peel, core and dice apples.
2. In a large pot heat ghee and sauté Vata Churna for 30 seconds. Add squash and water, bring to a boil, cover and simmer on low heat for 20 minutes.
3. At the same time make the stewed apples. In a small pot, place apples, water and cloves. Bring to a boil, cover and simmer for 20 minutes or until all the water is gone.
4. In a blender or food processor, combine squash, half of the stewed apples and Apple Chutney. Purée until smooth. Add water if necessary.
5. Bring the soup to a boil again, add the second half of the apples and season with salt and pepper. Stir in soymilk. Serve with chapatis (Indian flat bread).

Cream of Spinach Soup

serves 4

• 2 tablespoons Organic Maharishi Ayurveda ghee
• 1 teaspoon Maharishi Ayurveda Vata Churna
• 1/2 teaspoon Maharishi Ayurveda Kapha Churna
• 1 lb cauliflower
• 1 lb spinach
• salt
• freshly ground black pepper

1. Wash spinach leaves and remove stems. Wash cauliflower and break into small florets.
2. Heat ghee in a large pot. Add churnas and sauté for 30 seconds. Add cauliflower and 2 cups water and cook on medium heat for 10 minutes.
3. Add spinach leaves and 1 cup of water and cook for another 5 minutes.
4. Puree in a blender and season with salt and pepper.

Vegetable Soup

serves 4

• 1 tablespoon Organic Maharishi Ayurveda ghee
• 2 teaspoons Maharishi Ayurveda Vata Churna
• 2 stalks of celery
• 2 carrots
• 1 zucchini
• 1/2 cup mung dahl
• 3 cups water
• 1 teaspoon salt
• 1/2 teaspoon sweet paprika 3 tablespoons fresh minced
• parsley freshly ground black pepper

1. Wash mung dahl, wash and chop vegetables.
2. Heat ghee in a large pot and saute Vata Churna. Add vegetables, dahl
   and water. Boil then simmer on low for 25 minutes. Take off heat and cool for 5 minutes.
3. In a blender, combine soup, salt, paprika, parsley and pepper. Puree until smooth. Add more water if necessary.

Vegetable – Barley Soup

serves 4

• 2 tablespoons Organic Maharishi Ayurveda ghee
• 2 teaspoons Maharishi Ayurveda Vata Churna
• 2 stalks celery, thinly sliced
• 2 carrots, chopped
• 1 cup green beans, cut into 1-inch pieces
• 1/3 cup pearl barley
• 4 cups water
• 1 bay leaf
• 1/2 teaspoon dried basil
• 1/4 teaspoon dried thyme
• 1 teaspoon salt
• 1/8 teaspoon freshly ground black pepper

1. Heat ghee in a large pot and saute Vata Churna for 30 seconds. Add celery and carrots and saute for 5 minutes.
2. Add rest of the ingredients and bring soup to a boil. Cover, lower heat and cook slowly, stirring occasionally, until barley is soft, about 2 hours.

You can significantly reduce cooking time if you make this soup in a pressure cooker. Follow step one of the recipe but in step two, after you add all ingredients, seal pressure cooker and bring it up to high pressure. Reduce heat to maintain pressure and cook for 15 minutes.

Vegetable Barley Soup #2

• 1/3 cup organic whole barley or pearl barley
• 1 quart unsalted vegetable stock
• 1 Tablespoon ghee
• 1 small onion finely chopped (optional)
• 2 small carrots, diced
• 2 celery stalk, diced
• 2 teaspoons fresh lemon juice
• 1/2 pound tofu, cubed
• 2 tablespoons chopped parsley
• freshly ground pepper
• salt to taste
• 1 cup green beans, cut into 1/2 inch pieces

Place the barley and the vegetable stock in a large saucepan and bring to a boil. Lower heat to a simmer and cook for about 30 minutes. While the barley is cooking, heat the ghee in a heavy skillet and add the onion, celery, carrot, and green beans. Cook over medium heat for about 10 minutes. Add the vegetables and lemon juice to the barley and stock and cook for another 20 minutes. Add the tofu and parsley and cook further for 10 minutes. Add salt and pepper. Serve hot.

Carrot and Orange Salad

serves 4

• 1 pound carrots finely grated
• 2 Navel oranges
• 2 tablespoons minced fresh dill
• 1 teaspoon Maharishi Ayurveda Ginger Preserve

1. Working over a bowl to catch the juice, cut away the peel, white pith and outer membrane from ONE orange. To separate the segments from the inner membranes, slice down to the core with a sharp knife on either side of the segment and set the segments aside.
2. Grate 1 teaspoon of the peel of the second orange and squeeze the juice out of the whole orange. Whisk peel, orange juice and Ginger Preserve together in the bowl. Add carrots and mix well.
3. Add the orange segments and the dill and gently toss the salad.

Ayurvedic Soup & Salads — Links

Vegetable Noodle Soup

Beet Soup

Corn Chowder

Summer Pitta Stew

Three Bean Stew

Summer Fruit Salad

Couscous Salad

Steamed Cabbage Salad

Creamy Loki Soup

Butternut Squash Apple Soup

Cream of Split Pea Soup

Cream of Spinach Soup

Creamed Vegetable Soup

Vegetable Barley Soup

Carrot Orange Salad

The following recipes are offered as easy delicious health-supporting tools for your best health.

Slow-Cooked Anasazi Beans

• 9 cups of water
• 16 oz. anasazi beans, washed
• 2 tsp. Rubbed Sage
• 3 Tbl. Maharishi Ayurveda Ghee
• 2 tsp. Maharishi Ayurveda Vata Churna
• Juice of 1 large lime
• Juice of 1/2 lemon

In a slow cooker, combine all the above ingredients except the lime and lemon. Set the cooker to low and put on lid just before bed. Cook overnight.

The next morning, stir mixture and just before serving for lunch stir in the lemon and lime juice.

Enjoy!

Baked Baby Carrots

These carrots are far from ho-hum as the Ginger Preserve and Kapha Churna provide a warming, tangy flavor.

• 32 oz. Baby Carrots
• 1/2 jar Maharishi Ayurveda Ginger Preserve
• Salt to taste
• Fresh Ground Black Pepper to taste
• 2 Tbl. Maharishi Ayurveda Ghee
• 1 Tbl. Maharishi Ayurveda Kapha Churna
• 1 cup water

Wash the baby carrots and place them in a large covered casserole. Add the ghee and the Ginger Preserve and sprinkle the Kapha Churna on top. Pour the water over the top and lightly salt and pepper. Preheat the oven to 425 degrees and bake tightly covered for approximately 45 minutes until carrots are tender but not mushy.

Enjoy!

Baked Delicata Squash

Serves 4 as a side dish

This lovely vegetable is a winter squash that is conveniently found thistime of year. Look for the enticing green and gold striations that flank its ridges. The raw vegetable makes a beautiful addition to a centerpiece based on a fall theme.

• 2 large delicata squash, eight to ten inches in length, split lengthwise and seeds and pulp removed with a spoon.
• 1/4 cup Maharishi Ayurveda Ghee with Garlic and Rosemary
• 2 tsp. Maharishi Ayurveda Kapha Churna
• 1/4 cup golden raisins
• salt
• dark brown sugar

Preheat oven to 425 degrees. In a rectangular casserole dish, bake the prepared squash, covered, cut side down in 1/4 inch of water for 30-35 minutes or until tender. Insert a sharp knife into the back of one of the halves to check for tenderness. Leave covered while preparing the sauce. In a small saucepan, add the Ghee and bring to a high heat. Add the golden raisins and Kapha Churna, and salt to taste. Stir the ingredients together well until the aroma of spices is released, for about one minute. Remove from the stove and lay the squash halves upright so that the cavity is exposed on each half. With a teaspoon, divide the sauce equally between the squash and lightly blend. Then take several pinches of brown sugar and sprinkle over the top.
Serve immediately, while hot. Enjoy.

Cauliflower Rice

• 2 Tbl. Maharishi Ayurveda Ghee
• 3 tsp. Maharishi Ayurveda Kapha Churna
• 3 stalks celery, washed and sliced into bite sized pieces
• 1/2 head of cauliflower, cut into florets
• 1 cup basmati rice, washed
• 2 1/4 cups water
• Salt/Pepper to taste
• Fresh Cilantro for garnish

In a medium saucepan, gently fry the Kapha Churna in the ghee until its aroma is released. Do this over medium heat, being careful not to burn the spices.

Add the celery and cauliflower and the basmati rice. Stir well and add the water. Cover tightly and reduce heat to a low simmer. Cook for 20 minutes. When finished, add the salt and pepper and garnish with chopped cilantro. Enjoy!

Mixed Vegetables in a Tomato-Cream Sauce

• 2 cups mixed prepared vegetables (such as shelled peas, small broccoli or cauliflower florets, diced potatoes, zucchini or carrots, cut green beans)
• 1 1/2 cups pureed tomatoes
• 1 cup water
• 2 tbsps Ghee
• 1 tsp ground fennel
• 1 tsp ground black pepper
• 1 tsp ground turmeric
• 1 tsp ground Hungarian paprika
• 1 tsp minced fresh ginger
• 1/2 cup heavy cream
• 2 tsps chopped fresh cilantro
• Salt to taste

Heat Ghee in a large pan. Add ginger and dry spices, stir to release aromas. Immediately add the vegetables, saute for 3-4 minutes, coating vegetables with the spice-laden Ghee. Add the water, cover and cook until vegetables are nearly done. Add pureed tomatoes and salt, stir and continue cooking for 3-4 minutes. Turn off heat, stir in the cream, top with chopped cilantro and serve with rice or bread. Serves 2.

Three Pepper Rice

• 4 cups cooked Basmati rice (tender, but grains fluffy and separate)
• 3 bell peppers, one each red, yellow and orange, julienned
• 1/2 cup small broccoli florets
• 1 tsp dried sweet basil leaf
• 1 tsp dried rosemary
• 2 tbsps Ghee
• 8 halved black olives (optional)
• Salt and black pepper to taste
• 1 cup grated Parmesan cheese
• 2 tbsps chopped fresh cilantro

Heat the Ghee in a large pot. Add peppers, saute for 3-4 minutes on medium high heat. Add the broccoli and continue sauteing for 5 minutes more. Add the basil and rosemary, stir to mix. Fold in the rice, salt and pepper and 2/3 of the cheese. Turn off the heat and stir gently until well mixed. Garnish with olives, cilantro and remaining cheese.

Serves 4 as a side and 2 as a main dish

Note: Basmati is a long-grained rice grown in northern India. It has a nutty flavor and aroma which combines especially well with Ghee and spices. Available at Indian grocery stores or some health food stores.

Olive Stuffed Cherry Tomatoes*
Serves 5

• 10 large cherry tomatoes, cut in half and scooped out
• 2 Tbsp olive oil
• 1 Tbsp Garlic & Rosemary Ghee
• 1 cup black and green olives

In food processor, process olives and Ghee until it becomes a paste. Slowly drizzle in olive oil until it is smooth. With a teaspoon, stuff the mixture into the tomatoes.

Hearty Vegetable Stew*
Serves 4

• 1 medium onion, chopped
• 1 medium carrot, chopped
• 3 medium potatoes, chopped
• 1 medium turnip, chopped
• 1/2 head cabbage, shredded
• 4 cups water
• 4 tsp Better than Bouillon vegetable base, seasoned vegetable stock or vegetable broth.
• 12 oz. diced tomatoes
• 2 Tbsp Garlic, Fennel, & Basil Ghee
• Salt, pepper, rosemary to taste

Saute vegetables in Ghee until beginning to soften. Add water and vegetable base and bring to boil. Add tomatoes and spices and simmer for half an hour until vegetables are done but not mushy.

* Recipe courtesy of Chef Jorgé Bruce Caughman
author of Chef Jorgé Cooks with Ghee (scheduled for release in Fall 2000),who appears regularly on QVC and produces his own cable show, “Hollywood’s Cooking,” in L.A.

Lemon-Scented Couscous Mediterraneo**
Serves 4–6

• 2 cups vegetable broth
• 1/2 teaspoon salt
• 1/4 cup Ghee with lemon, dill and thyme
• 1 cup couscous
• 1/4 cup slivered sun-dried tomatoes (preferably not oil-packed)
• 1 cup green beans cut into 1/2” pieces
• 1/3 cup toasted almonds or pistachios
• 1/2 cup chopped flat leaf parsley
• 1/4 cup sliced kalamata or black olives

1. Bring the broth and salt to a boil.
2. Meanwhile, melt the Ghee in a 1 1/2 quart saucepan. Add the couscous and sauté for 2 minutes on a low heat, stirring constantly.
3. Pour the broth into the couscous. Add the green beans and sun-dried tomatoes. Stir, cover, and simmer on a low heat until all the broth is absorbed and the couscous is tender, about 5–10 minutes. Remove from the heat and allow to stand, covered, for a minute or two to complete the cooking process.
4. Fold in the nuts, parsley and olives.

Rustic Polenta Muffins with Pine Nuts**
12 muffins

These savory, pine-nut studded muffins are wonderful accompaniments to luncheons and dinners, in addition to playing their usual role as breakfast fare. You can prepare them in no time in a food processor.

• 1 cup water
• 1/2 cup polenta
• 1/3 cup melted Ghee with garlic and rosemary
• 1 cup unbleached white flour
• 2 Tablespoons raw or brown sugar
• 1 teaspoon baking powder
• 3/4 teaspoon baking soda
• 3/4 teaspoon salt
• 1 cup buttermilk

1. Heat the oven to 400 degrees. Butter a muffin tin.
2. Bring the water to a boil. Slowly stir in the polenta. Cover, remove from the heat without cooking, and allow to cool to room temperature.
3. Mix the flour, sugar, baking powder, soda and salt together.
4. Beat the Ghee into the polenta until the grain is free of lumps. Add to the dry ingredients. Add the buttermilk. Beat just until the ingredients are mixed together and no more. Overbeating toughens the muffins.
5. Bake for about 20 minutes until done. Be careful not to overbake, or the pine nuts will burn. Remove each muffin carefully to a platter. (Do not overturn the muffin tin and shake out the muffins, or you’ll lose all the pine nuts!) Serve warm with more Ghee with garlic and rosemary for spreading.

Ghee-Roasted Winter Squash and Peppers**
Serves 4–6

An exciting change for those accustomed to tasting winter squash with sweet flavorings. Although you can use any type of winter squash, kabocha squash works particularly well.

• 5 cups winter squash, peeled and cut into 1” cubes
• 2 cups red bell peppers cut into 1” chunks
• 1/4 cup Ghee with garlic
• 2 Tablespoons lemon juice
• 2 Tablespoons chopped fresh rosemary, or 2 teaspoons dried rosemary leaves
• salt
• pepper
• 1/3 cup grated Parmesan cheese

1. Heat the oven to 400 degrees.
2. Place the squash, peppers, Ghee, lemon juice and rosemary in a bowl. Sprinkle with salt and pepper, and toss together well.
3. Spread evenly in a covered casserole and bake until the squash is tender, about one hour.
4. Remove the cover. Sprinkle the Parmesan evenly over the vegetables and return to the oven for another 10 minutes.

Creamy Fennel–Potato Soup**
Serves 4–6
Ghee makes wonderfully rich, creamy soups without the use of cream. The secret of this soup’s intense flavor is the slow sautéeing of the fennel in the flavored ghee. Save some of the feathery fennel tops for a garnish.

• 1/2 cup ghee with Garlic, Fennel, & Basil
• 4 cups thinly sliced fenne
• 4 cups boiling potatoes, peeled and cut into small chunks
• 4 cups vegetable broth
• salt
• white pepper

1. Melt the Ghee in a soup pot on a low heat. Add the fennel. Sprinkle with salt, stir and cover. Cook on a very low heat, stirring occasionally, just until tender.
2. Add the potatoes and vegetable broth. Bring to a boil. Cover, reduce heat, and simmer until the potatoes are tender, about 15 minutes.
3. Purée the mixture in a blender in three batches until very smooth. Return to the soup pot and season with salt and white pepper. Garnish with a sprinkling of chopped fennel tops.

** Recipe courtesy of Miriam Kasin Hospodar author of Heaven’s Banquet

Nourishing Rice

Ingredients:

• 1/2 cup rice
• 1 cup water
• 1/2 tsp. Ghee

Directions:
Rinse rice with water. Boil water. Add rice and Ghee, stir once, turn heat down to low and cover. Simmer for 10 to 15 minutes, until rice is fluffy and water is almost evaporated. Remove from heat and let it sit for 5 to 10 minutes. Put rice into serving dish. Lightly fluff with fork.

Spicing Your Rice:

Directions:
Prepare rice by following the steps above, but omit the Ghee. Heat Ghee to melting in a separate pan. It is done when a tiny drop of water sputters across the top of the Ghee. Put your recommended spice blend in the Ghee. Heat and stir till the spices release a sudden burst of aroma. Put into rice, mix gently and serve immediately

Kichari (Khichdi)

• 1/4 cup split mung dahl
• 1/2 cup basmati rice
• 6 cups of water
• 1 t Maharishi Ayurveda Ghee
• 1 t lemon or lime juice
• 2 t Maharishi Ayurveda Vata, Pitta, or Kapha Churna
• 1 t chopped cilantro leaves
• salt to taste

Rinse rice and dahl. Add water and bring to a boil. Reduce heat to a low boil and continue cooking for about 55 minutes or longer if you wish a thicker consistency. In a separate pan, heat the ghee. Add the churna and saute briefly, about 30 seconds or until aroma is let off. Add to rice and dahl. Add salt, lemon juice and cilantro. Stir well.
Broccoli and Cauliflower with Chutney Sauce

• 3 Tbl. Maharishi Ayurveda Peach Chutney
• juice of 1/2 lemon
• 1 tsp. Maharishi Ayurveda Vata Churna
• 1/2 tsp. salt
• 1/2 head of cauliflower
• 1 lb. of broccoli

Prepare cauliflower and broccoli by cutting into florets and peeling broccoli stalks and slicing into quarter inch rounds.

Steam the vegetables for 10 to 15 minutes until tender.

In a small saucepan, add Peach Chutney, lemon juice, salt and Churna. Stir over a medium heat, stirring constantly untilheated through.

Spoon the sauce over the vegetables and serve immediately. Serves 4 as a side dish. Enjoy!

Recipes by Dennis Boatright

Broccoli Rice Casserole

• 5 medium Broccoli Crowns (Chopped into bite sized pieces)
• 1 Tbl. Maharishi Ayurveda Ghee
• 2 tsp. Maharishi Ayruveda Vata Churna
• 1 cup Basmati Rice
• 2 1/4 cups water
• 2 ribs celery (chopped bite size)
• 7 oz. vegetable broth
• Fresh Ground Black Pepper

Lightly fry the Vata churna in ghee in a small saucepan and add the rice and water. Boil rice, covered tightly for five minutes in the water. Pour mixture into a large casserole dish as the first layer. Add chopped celery and broccoli and pour the vegetable broth over the top. Cover and bake at 400 degrees for 25 minutes. When done, remove cover and season with salt and pepper.

Recipes by Dennis Boatright

Holiday Harvest Dressing

• 1 loaf cracked wheat bread
• 1/2 cup dried apricots, quartered
• 1 cup chopped walnuts
• 4-5 stalks celery, finely diced
• 1/2 cup Maharishi Organic Ghee
• 1/4 cup olive oil
• fresh ground black pepper to taste
• salt to taste
• 3 Tbl. Maharishi Ayurveda Churna
• 24 oz. of vegetable broth
• 3/4 cup of water
• 3 apples, peeled, cored and diced into bite sized pieces
• 2 Tbl. rubbed sage
• 2 onions, chopped (optional)
• Grated Romano cheese for garnish

Preheat oven to 300 degrees.

Spread bread on a large baking sheet and place in the oven to dry. After about 10 minutes, remove from oven. Bread should be dry. If needed, bake a little longer until fully dry. When finished, tear the pieces by hand into a large rectangular casserole dish. Add the water, sprinkle the bread with the chopped walnuts and mix together.

In a large saucepan, add the Maharishi Organic Ghee and olive oil. Bring to a medium high heat and add the Maharishi Ayurveda Churna and rubbed sage. After the churna has been mixed into the oil, add the celery, onion (if desired), and apples. Saute’ ingredients for several minutes until all are well coated in the spices. Add the vegetable broth to the pan and bring to a boil. Lower the heat to medium and cook until vegetables are tender. After cooking, pour mixture carefully over the dried bread and walnut mixture. Salt and pepper the top to taste and sprinkle the on Romano cheese. Raise the oven temperature to 400 degrees and cover the casserole tightly with foil. Bake for 30 minutes and then uncover and bake for 10 more minutes until the cheese is lightly browned. Enjoy!

Lauki (Loki)

How to prepare this exotic squash:
This vegetable is excellent for balancing liver function for most people. It is often recommended by ayurvedic physicians when the liver is inflamed and cannot efficiently process food for maximum nutrition and assimilation.

How to Recognize Lauki:
Lauki is a squash, resembling yellow crook-neck squash in shape but a light green in color, sometimes much larger and thicker. It grows up to 2 feet long in some areas, and starts anywhere from ten inches in length. It has a smooth surface like eggplant, but not as shiny. The best quality is firm, light and even in color without many blemishes.

Where to Find Lauki:
Lauki is sold by many names, depending on who is selling it. Ask for Lauki, or Loki, in your local Indian or Asian food store. Ask for Kakunsa where Italian foods are sold. Ask for Fuzzy Squash in Canada. And you can special order it in many U.S. food stores as White Pumpkin, Benares Pumpkin or Long White Gourd. These are the names for the sweet variety. Avoid the bitter variety, called Bitter Gourd. The scientific names are Lagenaria vulgaris or Cucurbita.

How to Prepare Lauki:
Wash and peel. Chop into small cubes, about 1/2″. Steam until slightly soft, like yellow squash, usually about 15 minutes. Alternatively, place in frying pan or wok, with one teaspoon of ghee, and sauté on medium heat until slightly soft and moist. Melt one tablespoon of ghee in a large frying pan until it turns clear. Mix 1/2 teaspoon whole cumin and 1/2 teaspoon of turmeric into the ghee until the aromas are released. Add the steamed or cooked lauki and evenly coat it with the ghee-spice mixture. Serve immediately, not too hot.

Tip: Whole grains make a perfect complement. Basmati rice is good for those with a weak or inflamed liver.

Mung Dahl

Ingredients:
1/2 cup split mung dahl
3 cups water
1 teaspoon Ghee
1 teaspoon (Vata, Pitta or Kapha Churna.

Directions:

1. Heat dahl (dry) in skillet for 3 to 4 minutes.
2. Boil water separately.
3. Add dahl, and stir briefly.
4. Boil about 20 minutes, until dahl is tender — soft.
5. Season with churna of your choice.

Process of Seasoning:
Heat Ghee. Add all seasonings and stir until they give a sudden burst of aroma. Then pour over dahl, stir once and cover immediately. Let stand covered for 5 minutes to absorb.

To Make Kitcheri

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. Other directions remain the same.

Polenta Mold

• 3 Tbl. Maharishi Ayurveda Ghee
• 1/2 Tbl. Maharishi Ayurveda Kapha Churna
• 1 tsp. salt
• 3 cups water
• 2 small zucchini, quartered and chopped into bite sized pieces
• 1 cup dry polenta

In a medium pot, add the first five ingredients and bring to a rapid boil. Reduce heat to medium and cook for 10 minutes covered. When time is finished, slowly add the polenta, stirring constantly to keep it from sticking. Lower the heat to a low simmer and cover. Return and stir the mixture every few minutes for the next half hour. The polenta will bubble, so be careful not to burn yourself.

When the mixture is thick, remove from the heat. Lightly spread some ghee into a favorite bowl, covering the bottom and sides and pour the polenta mixture into the bowl. Smooth the top with a spoon and let stand for 10 minutes. The polenta will solidify enough to then turn out onto a plate for presentation. Crack some fresh black pepper over the top of the finished dish and serve immediately.

Recipes by Dennis Boatright

Romaine Roasted Corn on the Cob

• 6 ears of corn
• 1 bunch of romaine lettuce
• 6 Tbl. Maharishi Ayurveda Ghee
• 1/2 tsp. dill
• 1 tsp. dried rosemary
• 1/2 tsp. dried marjoram
• 1 Tbl. lemon juice
• salt/pepper to taste

In a bowl, mix Ghee, lemon juice, rosemary, dill and marjoram together and spread about 2 Tbls. of the mixture over each ear of corn. Wrap each ear in two or three freshly washed and damp romaine leaves. Cover and bake in a large rectangular baking dish for 30-35 minutes at 450 degrees or until corn is tender. Discard romaine after cooking and sprinkle with salt and pepper. Enjoy!

Squash Stuffed with Wild Rice
Makes 4 servings

Ingredients:

• 1 med. sugar pumpkin or 2 acorn squash
• 3 cups water
• 1/2 tsp. salt
• 3/4 cup wild rice
• 3 Tbsp. Ghee or oil
• A pinch of hing (optional)
• 1 Tbsp. minced fresh ginger
• 1/3 cup coarsely chopped red bell pepper
• 1/2 cup coarsely chopped fennel or celery
• The kernels from one ear of corn
• 1 cup cooked kidney or Anasazi beans
• 1/3 cup dried blueberries
• liquid seasoning or salt and black pepper to taste

Directions:

1. Cut the top of the pumpkin or halve the acorn squash and remove the seeds. Place in a baking pan, brush the cut surfaces with oil, and bake in a 350 degree F. oven until tender.
2. While the squash is baking, bring the water to a boil. Add the wild rice and salt, cover, and cook until all the water is absorbed and the wild rice is tender, about 45 minutes.
3. Heat the ghee or oil in a skillet. Add the hing and ginger, and sauté on a low heat for a minute. Add the pepper and fennel, and sauté for a few minutes, stirring frequently. Add the corn, cover, and cook for another two-three minutes until tender.
4. Mix the corn mixture with the wild rice and the beans. Add the dried blueberries and season to taste with liquid seasoning or salt and pepper. Sprinkle the inside of the squash lightly with salt. Spoon in the stuffing. Return to the oven for 10-15 minutes so that everything is heated through.
5. To serve, scoop out the flesh of the squash along with the stuffing.

Recipe is reprinted with permission from Heaven’s Banquet, by Miriam Kasin Hospodar, April, 1999

Milletto

• 1 cup millet
• 2 tablespoons Maharishi Ayurveda Ghee
• 3 cups water
• 1 teaspoon salt
• 3 tablespoons Maharishi Ayurveda Ghee
• 1 teaspoon Maharishi Ayurveda Pitta Churna
• 1/4 cabbage
• 3 carrots
• 3 celery stalks
• 1 large zucchini
• 1/2 pound paneer
• 1/2 pound asparagus
• 2 tablespoons minced fresh basil
• 3 tablespoons minced fresh parsley
• 1/4 cup walnuts
• salt
• pepper

1. Roast millet in ghee for 3 minutes. Add water and salt and bring to a boil. Reduce heat to low and simmer for 30 minutes, till all the water is absorbed.
2. Slice cabbage thin, cut other vegetables into small pieces. Sauté Pitta churna in ghee for 30 seconds. Add cabbage, cover and sauté for 15 minutes. Add the rest of the vegetables and paneer and sauté for another 15 minutes till they are tender.
3. Add herbs and walnuts, season with salt and pepper. Stir in the cooked millet.

Wild Rice

• 1 cup of wild rice
• 5 cloves
• 2 bay leaves
• 6 cardamon pods
• 1 1/2 tsp. salt
• 1 tsp. Maharishi Ayurveda Vata Churna
• 3 cups water
• 1 Tbl. Maharishi Ayurveda Ghee

Saute washed rice with all spices in ghee for 5 minutes on medium heat. Stir constantly. Add boiling water and cover until water evaporates to rice level. Lower heat and simmer until all water evaporates; approximately 35-40 minutes.

Okra with Coconut

• 1 lb. of okra
• 1 tsp. of salt
• 1 Tbl. Maharishi Ayurveda Pitta Churna
• 1/2 cup lemon juice
• 3 Tbl. cilantro, chopped
• 2/3 cup plain yogurt
• 2 Tbl. almonds, chopped
• 1/4 cup water
• 3/4 cup grated coconut

Cut of the ends of the okra and sprinkle with lemon juice. Bake the okra in a lightly greased pan with the water at 350 degrees, covered. Toast nuts and coconut for 3 minutes, add yogurt and mix in the Pitta Churna and salt. Remove okra from the oven and mix gently with the sauce and serve. Enjoy!

Creamed Zucchini

• 3 pounds zucchini
• 3 tablespoon Maharishi Ayurveda Ghee
• 2 tablesoon flour
• 1 1/2 teaspoon Maharishi Ayurveda Vata Churna
• 3/4 ounce fresh dill
• 2/3 cup fresh yogurt
• salt

1. 1. Roughly grate the zucchini, then sprinkle with some salt and leave to stand for 15 minutes.
2. Heat the ghee in a large pot and sauté the churna for 30 seconds. Add the flour and cook until just brown.
3. Add the zucchini and the dill, cover and simmer until cooked, about 20 minutes.
4. Remove from the heat, take out the dill and stir in the yogurt. Serve with Quinoa Paneer Burgers and flat bread.

Baked Millet Croquettes

Makes 25 croquettes

• 1 tablespoon Maharishi Ayurveda Ghee
• 1 cup millet
• 3 cups water
• 1/2 teaspoon salt
• 2 teaspoons Maharishi Ayurveda Vata Churna
• 1 pound fresh spinach
• 1/3 cup whole wheat flour
• 1/3 chopped walnuts

1. Heat ghee in a saucepan and saute Vata Churna for 30 seconds. Add millet and roast for 3 minutes. Add water and salt, bring to a boil, reduce heat to medium and cook for 30 minutes until liquid is absorbed.
2. Steam spinach until it wilts about -10 minutes. Remove from heat, drain and finely chop.
3. Preheat oven to 375 F. When millet is ready stir in spinach and remaining ingredients. When mixture has cooled form golf ball-sized croquettes. Place them on an oiled cookie sheet and bake for 20 minutes.

Coconut-Mint Dahl

• 1-1/2 cup mung dahl
• 1 tablespoon Maharishi Ayurveda Ghee
• 2 teaspoons Maharishi Ayurveda Pitta Churna
• 2 tablespoons coconut flakes
• 4 cups water
• 4 mint leaves chopped
• 2 tablespoons yogurt
• salt

1. Heat ghee in a saucepan and saute Pitta churna for 30 seconds. Add coconut flakes and saute till it becomes fragrant. Add dahl and water, bring to a boil, reduce heat and simmer for 40 minutes.
2. Remove dahl from heat and add mint leaves, yogurt and salt!

Spinach, Panir and Walnuts

Serves 3-4

• 4 tablespoons Maharishi Ayurveda Ghee
• 3/4 pound panir (fresh cheese)
• 1 bunch spinach
• 1/2 cup walnuts
• 2 teaspoons Maharishi Ayurveda Vata Churna
• Salt and pepper to taste

1. Heat ghee in a large frying-pan. Dice panir and fry in ghee for 10 minutes stirring frequently.
2. Wash the spinach and remove the stems from the leaves.
3. When the panir is done remove from the pan and set it aside. Add spinach leaves to the pan and fry for 5 minutes stirring frequently.
4. When the leaves are wilted and most of the water is gone, stir in panir, walnuts and Vata Churna and season with salt
   and pepper. Serve with penne pasta or a cooked grain.

Stir-fried Carrots
Serves 2

• 1 pound carrots
• 1 tablespoon Maharishi Ayurveda Ghee
• 2 tablespoons toasted sesame oil
• 1 tablespoon toasted sesame seeds
• 2 tablespoons Maharishi Ayurveda Ginger Preserve
• 1 teaspoon salt
• 1 teaspoon Maharishi Ayurveda Vata Churna

1. Peel the carrots and cut them into two-inch-long, thin, matchstick-like stripes.
2. Blanch the carrots in a large saucepan of boiling salted water for 4-5 minutes; then drain.
3. Heat a wok or a large frying-pan until moderately hot and add the ghee. Put in the carrots and stir-fry for about 4 minutes.
4. Turn the heat off and add remaining ingredients. Stir well. Serve with basmati rice or your favorite grain.

Beet Curry

Serves 3-4

• 2 tablespoons Maharishi Ayurveda Ghee
• 2 teaspoons Maharishi Ayurveda Vata Churna
• 1/4 teaspoon anis seeds
• 1/4 teaspoon fennel seeds
• 1/4 dried thyme
• 1 bay leaf
• 6 small beets (12 oz)
• 4 small carrots
• 1 large yam
• 2 cups water
• 1/3 cup yogurt
• salt
• freshly ground black pepper

1. Peel and cut the vegetables into small cubes.
2. In a large pot, heat the ghee and sauté Vata churna and seeds for 30 seconds. Add vegetables, thyme, bay leaf and water. Bring to a boil, cover, and simmer for 45 minutes on low-medium heat, stirring occasionally.
3. Remove bay leaf, season with salt and pepper and stir in yogurt.

Quinoa Pilaf

Serves 4

• 3 tablespoons Maharishi Ayurveda Ghee
• 2 teaspoons Maharishi Ayurveda Vata Churna
• 3 celery stalks
• 4 large carrots
• 1 bunch broccoli
• 1/4 cup minced fresh parsley
• 1/4 cup soaked raisins
• 1/3 cup toasted almonds
• 1 1/2 cup quinoa
• salt
• freshly ground black pepper

1. Rinse quinoa well, place it in a pot and cover with 3 cups water. Add 1/2 teaspoon salt and bring to a boil. Reduce heat and simmer for 20 minutes. Let it sit for 10 minutes.
2. Wash vegetables and cut them into small pieces.
3. In a large pot heat the ghee and sauté churna for 30 seconds. Add vegetables, a little water and sauté until tender, 15-20 minutes.
4. Mix the quinoa in the vegetables, add parsley, raisins and almonds. Season with salt and pepper.

Lime Brussels Sprouts

serves 4

• 1 1/2 pounds Brussels sprouts
• 2 tablespoons Maharishi Ayurveda Ghee
• 1 teaspoon Maharishi Ayurveda Vata Churna
• 1/4 cup fresh minced parsley
• juice of 1 lime
• salt
• freshly ground black pepper

1. Wash Brussels sprouts and cut off the hard stems on the bottom. Steam for 5 minutes.
2. Melt ghee in a skillet and saute Vata Churna for 30 seconds. Stir in sprouts and coat them evenly with ghee and spices. Cover and simmer on low-medium heat for 5 to 10 minutes. Sprouts should be slightly crunchy in the middle.
3. Stir in parsley, lime juice, salt and pepper and serve immediately.

Spicy Green Kale with Toasted Pine Nut
serves 2-3

• 1 bunch green kale (about 1 pound)
• 2 cups water
• 3 tablespoons Maharishi Ayurveda Ghee
• 2 teaspoons Maharishi Ayurveda Kapha Churna
• salt
• freshly ground black pepper
• 1/4 cup pine nuts

1. Wash kale, remove hard stems, and cut leaves into 1/4-inch stripes. Place in a large pot, add water and steam for 30 minutes, until tender.
2. Preheat oven to 325 F. Place pine nuts on a cookie sheet and toast in oven for about 5 minutes.
3. Drain kale in a colander. Rinse and dry the pot. Melt ghee in the same pot, add Kapha Churna and saute for 30 seconds. Add kale and salt, and stir for two minutes on low heat until all leaves are coated with ghee and spices. Sprinkle with black pepper and pine nuts. Serve with couscous.

Side Dishes Complete List

Anasazi Beans

Baked Baby Carrots

Baked Delicata Squash

Cauliflower Rice

Ghee Recipes

Nourishing Rice

Kichari

Broccoli and Cauliflower with Chutney Sauce

Broccoli Rice Casserole

Holiday Dressing

Lauki (Loki)

Mung Dahl

Polenta Mold

Romaine Roasted Corn on the Cob

Squash Stuffed with Wild Rice

Milletto

Wild Rice

Okra with Coconut

Creamed Zucchini

Baked Millet Croquettes

Coconut-Mint Dahls

Spinach, Panir and Walnuts

Stir-fried Carrots

Beet Curry

Quinoa Pilaf

Lime Brussel Sprouts

Spicy Green Kale

She was exercising too much for her health. After consulting an Ayurvedic physician, she started an exercise program that was more in line with her Vata body type. Today she sleeps through the night and has recovered her stamina, strength, and youthful skin.

Exercise has been an important part of the Ayurvedic routine for thousands of years before it became a modern fad. Exercise gets rid of heaviness and stiffness of the body because it burns ama (digestive impurities) and creates more flexibility, lightness, smoothness and easiness.

Other benefits include enhanced firmness, endurance, and ability to do work. It pacifies all three doshas and creates balance when suitable for the body type and season. It enhances the digestion, and if done properly, it dissolves impurities in the tissues. Exercise enhances immunity and capacity for food. It banishes fatigue, stops early aging, and retards weight gain.

Respect Your Limits
But too much exercise can be damaging. Fatigue, lack of glow in the skin and face, Pitta and Vata aggravation, and strain on the respiratory and cardiovascular systems result from too much exercise. Modern research confirms that too much exercise can create free radicals and damage the body. Excess free radicals have been linked to over 80% of degenerative disease as well as premature aging.

According to The Council of Maharishi Ayurveda Physicians, you should not use more than 50 percent of your total capacity,” says The Council. “And that capacity depends on daily fluctuations of energy, change of the seasons, age, and body type.” This is the Ayurvedic principle of balaardh — using half your capacity and conserving the other half. Exercising beyond one’s capacity can create imbalance in mind and body, and do more harm than good from the Ayurvedic perspective.

Vata types need less exercise, so lighter activities such as walking are best. Pitta types need moderate amounts, swimming and skiing, for example, and Kapha types need more intense exercise, such as jogging and aerobics, in order to stay in balance. The seasons follow another pattern: if you want to increase your exercise, winter and spring are the best times. In hot weather, you need to decrease exertion and stay out of the hot sun. As for age, children have more capacity for exercise and older people need less, although daily exercise is essential at any age.

How do you know if you’re doing the right amount of exercise? As long as you feel energized and blissful, you are not going beyond what your physiology can sustain. If you feel strained and exhausted, you’re doing too much. You can continue to exercise until you notice one of the following two signs of overexertion:

1. Difficulty breathing through the nose. If you have to open your mouth to gulp in air, that’s a sign that your heart is overexerted, the circulation system is taxed, and the coordination of heart and lungs is disturbed. Stop immediately.
2. Sweating on forehead or tip of nose. It’s fine to sweat elsewhere in the body, but when you notice sweat in these two places, it’s a sign that you are overexerted and should stop.

If you’re not exerting enough, you can exercise for a longer period or with more intensity. You could start with a walk, but each day you could increase the intensity of exercise (by walking faster). Or you could walk for a longer time (increasing the duration). Start out slowly and gradually increase the intensity and time. Stop when you note signs of overexertion.

Yoga asanas are the ideal form of exercise for all body types and ages, because they balance the three doshas, tone the muscles, and rejuvenate all the organs in the body. Pranayam, or breathing exercises, are also good for restoring balance to mind and body. You can take a course at a Maharishi Vedic Center to find out how to do them properly.

Increase Your Stamina
To increase endurance, eat more sweet, juicy fruits, and more proteins such as milk, paneer (a fresh cheese), soaked almonds and cashews. Make sure your bowel movements are regular, and if not, incorporate more cooked prunes, figs and raisins in your diet.

Exercise every day, as part of your regular daily routine. If possible, exercise in the morning before 10: 00, as your body has more strength, stamina, and coordination during the Kapha time of day. Exercising at this time also energizes you, preparing you for the day ahead. Exercising in the late evening or towards bedtime is not recommended, as it can elevate body temperatures and disrupt sleep rhythms. A light walk in the evening is fine. Also avoid exercise from 10a.m. to 2p.m., the Pitta time of day when the digestive fires are burning high and it is time to eat the main meal of the day.

It’s not a good idea to exercise on a full stomach, nor is it good to exert yourself if your stomach is empty. Wait about two hours after a full meal. Have a light snack of fruit juice, a cooked apple, or some kind of soupy, warming food before exercising and eat your full breakfast afterwards.

The Council of Maharishi Ayurveda Physicians recommends an abhyanga (Ayurvedic oil massage) before exercise, which is another reason why it works well to exercise in the morning, after your morning massage. This will tone the muscles, get the blood circulating and prevent injury or strain.

Be careful not to use channel-clogging oils. Ask your physician about herbalized Ayurvedic oils because they contains herbs that penetrate the skin, clear the channels and rejuvenate the cells. A healthy organic massage oil enhances circulation and endurance all by itself.

Ayurvedic Exercise – Finding Fitness

Ancient Ayurvedic healers advocated the concept of using “balaardh” or just 50 percent of your total reservoir of strength at a given time. This does not mean you need to pull out a calculator each time you want to figure out if you’ve done “half of your total capacity. It means keeping constant dialogue with your body and your mind.

When you start sweating lightly and breathing through the mouth, your body is telling you that it is going at a steady pace. When your mind is enjoying your physical activity-say a vigorous game of tennis, you know it is okay to go on playing. But when you start sweating profusely and can sense you are tired, don’t push yourself to exert. It’s simply a matter of listening to your body.

Workouts That Work
People exercise for different reasons. Some want to lose weight, some to build muscle, and still others see it as part of a healthy routine. Whatever your goal, you can achieve it the Ayurveda way-without burning yourself out.

Being a holistic system of healing, Ayurveda likes exercises that involve both body and mind. That is why, ancient healers like Charaka praised walking. It does not tax the body overmuch, it relaxes the mind, and it improves overall balance.

Yoga-which comes from the root word “yoke” or unite, is of course an old-time favorite of the vaidyas. It gives you an all-body workout at a steady pace. It is also a great calmer-who can act or feel frantic while stretching the body so deliciously? A short session of yoga will always leave you feeling refreshed and happy, not tired and ready to crash.

An Unfit Obsession

Every day, people cross the line between healthy and hurtful exercise. Some people have been known to become exercise addicts, giving their workout priority over everything else in life. Not only that, sports experts observe such people suffer withdrawal symptoms if they are forced to go without their daily quota of exercise. It is important to figure out if you are indeed addicted to exercise. Four ways you can tell:

• Do you notice you go on treading the mill or doing the weights regardless of a stretched shin or an aching arm?
• Do you plunge into and out of your workout without taking time to warm-up or stretch?
• Do you forget a dinner date or a dentist’s appointment when you are working out?
• Do you suffer lack of appetite, headaches, tension and irritability if you don’t get your fitness fix?

All these are signs you are doing more than you should.

Fit Advice
Modern fitness experts recommend a 24-hour rest between vigorous exercise sessions, to allow the body to recover fully. Concerned at the growing number of over-exercisers they urge people to check their pace-even carry a heart-monitor to the gym, if necessary.

Pick up a magazine that specializes in physical fitness and it will give you formula for calculating your speed and strength. Some examples:

• If your heart is beating at an increased but safe speed, you’re on the right track-this is your “target heart rate. Usually, this is about 75 to 80 percent of your maximum safe heart rate. But for workouts on ski machines and stair climbers, your heart-rate should be about 60 percent of the maximum.
• To figure out your 60 percent of maximum target rate, subtract your age from 220, and multiply the result by 0.6. You could also lug a mini heart monitor to the gym to check your progress occasionally.

This is where Ayurveda steps in. “Forget formulas,” it encourages you to listen to yourself.

The following recipes are offered as easy delicious health-supporting tools for your best health.

Saffron Risotto with Asparagus and Zucchini
This dish is a derivative of the delectable Mediterranean variety. Arborio is the standard variety of risotto found today. However, there are others available in specialty stores. We urge you to try them all. This family of rice is famous for its creamy texture and will absorb many times its weight in water and the unctuous quality can be a great comfort!

A Tip: When preparing risotto, do not wash the rice beforehand.

Serves 4 as a main course

Ingredients

• 2 tablespoons Maharishi Ayurveda Ghee
• 1 tablespoon Maharishi Ayurveda Vata Churna
• Pinch of saffron
• 1 1/2 cups of Arborio
• 5 1/4 cups of warm water
• 1 large zucchini
• 1/2 pound of asparagus (about 12 medium spears)
• 1/2 yellow onion (optional)
• 1 tsp. lemon pepper seasoning
• 1/2 lemon
• Salt
• Fresh ground pepper
• Fresh cilantro for garnish
• Fresh ground Pecorino or Parmesan cheese (optional)

Melt ghee in a medium stockpot. Bring to a medium high heat, careful not to burn. Sauté finely chopped onion over medium high heat until golden and add Vata Churna. Stir in the saffron and the Arborio. Bring the water to a boil on the stove or in a kettle and set aside. Sauté above ingredients for a few seconds, then add 1/4 cup water to slow cooking. Add cubed zucchini and chopped asparagus, the lemon pepper and sauté lightly, mixing the contents of the pot well. Add 3 cups of water and bring to a boil. Cover and reduce heat to a medium simmer. Add remaining 2 cups of warm water, 1/4 quarter cup at a time, stirring frequently as the rice mixture absorbs the liquid. Stir in the juice of the lemon and 1/2 tsp. of salt. The absorption time is approximately 25 minutes, which may vary slightly according to cooking temperature. After the liquid is integrated and the dish is creamy as a good risotto should be, turn off the stove and allow the dish to set covered for five minutes. Add salt and fresh ground pepper to taste. Garnish with fresh chopped cilantro. Serve with ground Pecorino or Parmesan on the side which can be sprinkled liberally over the top. Enjoy!

Yellow Split Peas with Wild Rice

Serves 4-6 as a main dish

This satisfying, warm dish may be prepared on the stovetop with variations in the amount of water. However, we offer here the quicker, more immediate method of pressure cooking.

• 7 cups water
• 1/2 cup dry wild rice
• 1 1/2 cups dry split peas
• 1 Tbl. Maharishi Ayurveda Vata Churna
• 1 Tbl. Maharishi Ayurveda Ghee
• 1 Tsp. salt
• Grated Parmesan for Garnish
• Chopped cilantro for garnish

In a pressure cooker add all the ingredients except the cilantro and parmesan.

Lock lid in place and bring to a high pressure. Reduce and continue to pressurize on medium pressure for 30 minutes, keeping the cooking steady.

After cooking is finished, reduce pressure and place in a large bowl. The mixture will be a kind of thick soup. Sprinkle with a tablespoon of parmesan and garnish with a few sprigs of cilantro for each bowl served. Enjoy.

Recipe courtesy of Dennis Boatright

Yellow Squash Couscous with Garbanzo Beans
This middle-eastern style dish is a delight for the eyes. The color and the aroma are heartwarming. The dish can be served as a side to a more opulent main dish or as the entree itself.

Serves 4 to 6 as a main course

• 1 cup baby carrots sliced very thin
• 4 small yellow squash quartered and sliced 1/4 inch thick
• 2 medium tomatoes quartered and sliced 1/2 inch thick
• 3 Tbs. Maharishi Ayurveda Garlic, Fennel and Basil Ghee
• 1 Tbs. Maharishi Ayurveda Kapha Churna
• 2 cups water
• 2 cups or 16 oz. Garbanzo Beans, cooked until tender
• 10 oz. dried couscous
• 1 tsp. salt
• Fresh Ground Pepper to taste
• Fresh Cilantro chopped fine for garnish

Preheat oven to 450 degrees

Using a large, covered roasting pan, combine the first seven ingredients. Place in the oven and bake for 45 minutes, making sure the cover is tight. Carefully remove from the oven and stir in salt and fresh ground pepper. Add the dried couscous and stir thoroughly. Replace the lid and put back in the oven for five more minutes or until the couscous has absorbed the liquid from the pan. Garnish with fresh Cilantro.

Recipe courtesy of Dennis Boatright

Quinoa-Paneer Burgers

• 1/2 cup quinoa
• 1 cup water
• 1 tablespoon Maharishi Ayurveda Ghee
• 1 teaspoon Maharishi Ayurveda Vata Churna
• 1 grated carrot
• 1 stalk celery, thinly sliced
• 6 oz grated paneer
• 1/3 cup minced fresh parsley
• 3 tablespoons Almond Butter
• 2 tablespoons flour
• salt
• pepper

1. Wash quinoa thoroughly, add water and bring to a boil. Simmer on low for 20 minutes then cool.
2. Heat the ghee in a skillet. Add Vata Churna, carrot and celery and sauté over low heat until tender.
3. Mix the sautéed vegetables, quinoa, parsley, almond butter and flour. Season with salt and pepper.
4. Shape the mixture into burgers and fry them in ghee on both sides until they are brown.

Apple Pancakes

Makes 16 3-inch pancakes
These pancakes are made with a crepe batter which is softer and more moist than regular pancake batter. They are also sweeter because of the apples so they don’t require any topping and can be eaten by themselves.

• 1 1/2 cups unbleached white flour
• 1/2 teaspoon salt
• 2 tablespoons arrowroot
• 2 tablespoons Maharishi Ayurveda Almond Energy Drink Mix
• 1/8 teaspoon ground cinnamon
• 2 tablespoons melted Maharishi Ayurveda Ghee
• 1 1/2 cups plain soymilk
• 3 sweet apples

1. In a mixing bowl mix the dry ingredients. Add ghee and soymilk and mix into a smooth, thick batter with a mixer or a whisk.
2. Peel and core apples and grate on a medium size grater. Stir grated apples into the batter.
3. Place a skillet on medium heat. Lightly coat with ghee. Pour 1/3 cup of batter onto the skillet. Pour 3 or 4 pancakes at a time, depending on the size of your skillet. When the side of the pancakes start to turn hard, flip them over with a spatula. Cook both sides to a golden brown.

The following recipes are offered as easy delicious health-supporting tools for your best health.

Pomegranate Chutney

Use as a spice on one food at every meal

Why:

• Aids digestion and elimination without aggravating Pitta
• Improves regularity of elimination
• Helps control stomach acid
• Helps decrease digestive gas

Recipe:

• Dried Pomegranate seeds — 8 teaspoons
• Rock salt (or some natural salt) — 2 teaspoons
• Black pepper powder — 1/4 teaspoon
• Cumin seeds — 2 teaspoons
• Citric acid (or dried lemon juice) — 1/8 teaspoon
• Pure cane sugar (Sucanat or Florida Crystals are good) — 25 teaspoons

Prepare:

• Grind and powder all herbs and seeds separately
• Then mix the first two herbs together
• Then add one herb at a time, mixing well before adding another
• Produces a powdered mixture
• Store in an airtight container, for up to a month

Comments:

• For grinding the pomegranate seeds, you will need a large grinder that can handle wet as well as dry herbs (you can find one at a gourmet cooking store)

Poppy Seed Chutney

Eat at night, less than one hour before bed.

Why:

• Natural sleep aid, balances both Pitta and Vata
• Pacifies Vata, especially in the mind (Prana Vata)
• Pacifies Pitta in the heart and mind (Sadhaka Pitta)

These are the subdoshas most likely to affect good quality sleep.

Recipe:

• 1 teaspoon white poppy seeds
• 1 teaspoon coconut powder (fresh grated is best)
• Pinches of ground cumin and turmeric
• Small amount of Ghee (Clarified Butter)

Prepare:

Mix white poppy seeds with coconut powder.

• Add small amounts of water while mixing to form a thick paste.
• Melt Ghee in a frying pan until it becomes clear (cloudiness is gone).
• Add turmeric and cumin, mix well.
• Remove immediately, simmer off heat until color and aroma change.
• Add to poppy seed mixture, stir well, let stand 5 minutes.
• Add a little salt to taste.

Comments:
The clarity of the Ghee is important in the cooking. When the Ghee becomes clear, the temperature is just right for bringing out all the benefits of the herbs.

Fresh cilantro is balancing for all three doshas.

Cilantro Pesto

• 2 cups fresh cilantro (leaves and tender stems), washed and roughly chopped
• 2/3 cup cashews
• 1 Ancho chili or other mild chili
• 1 tsp. minced ginger
• 2 tbsps. olive oil
• 1 tbsp. lemon juice
• Salt to taste

Combine all ingredients in a blender to a smooth paste. Serve as an accompaniment to a meal or as a topping for creamy mashed potatoes or squash. Or spread on crusty bread or wedges of Pita bread.

Rose Petal Sauce

This is an exquisite sauce, blended for multipurpose cooking. The flavor of the roses needs little enhancement. Use as a topping for vegetables, cooled as a dessert sauce or gently spread over your favorite protein.

• 5 oz. Maharishi Ayurveda Organic Rose Petal Preserve
• 4 Tbls. Maharishi Ayurveda organic Ghee
• 1 Tbls. Maharishi Ayurveda Pitta Churna (spice mixture)
• Juice of 1 lemon

Melt Ghee in a saucepan and gently fry the Pitta Churna over a medium high heat until the aroma is released from the spices. Be careful not to over brown or burn the spice blend. Reduce heat to medium and add organic Rose Petal Preserve. Stir constantly for five minutes until spices are well blended and preserve is heat.

Cooked Apples with Cloves

Start the day with a stewed apple to build appetite for lunch, stimulate regular bowel movements, increase vitality and alertness, and provide a light but satisfying start to the day.

• 1 whole fresh, sweet apple, cored and peeled
• 5 whole cloves
• 1/4 cup of purified water

Directions:
Dice apple into small pieces. Add cloves, apples and water in a covered pot. Cook apples in 1/4 cup of water until they are soft. Discard the cloves, cool slightly, and enjoy.

Turmeric Cooked in Ghee

Use:
Use to spice one vegetable, dahl or rice at every meal

Why:
Turmeric contains curcumin, a proven anti-allergenic. This spice is especially good for the skin and for enhancing resistance to skin allergies. It also helps support healthy liver function, which aids assimilation and energy levels. Helps remove toxins throughout the physiology. It is a powerful aid for building the immune system.

Recipe:
1/2 teaspoon turmeric powder
2 teaspoons Ghee (clarified butter)

Preparation:
Melt Ghee in a frying pan until it becomes clear (cloudiness is gone). Add turmeric powder to Ghee and mix well. Remove immediately and let simmer off the heat for 5 minutes or until it turns a slightly darker color and releases its aroma.

Comments:
The clarity of the Ghee is important in the cooking. When the Ghee is clear, this indicates that any water has been removed and the heat is just right for bringing out all the benefits of the turmeric.

The following recipes are offered as easy delicious health-supporting tools for your best health. Favor organic raw ingredients whenever possible.

Turmeric is ubiquitous in Ayurvedic cooking. It contains the flavanoid curcumin, which is known to have anti-inflammatory properties. This all-around wonder spice is said to help detoxify the liver, balance cholesterol levels, fight allergies, stimulate digestion, boost immunity and enhance the complexion. It is also an antioxidant. Ayurveda recognizes it as a heating spice, contributing bitter, pungent and astringent tastes.

Turmeric is a bright yellow-orange spice, and, used in tiny quantities, imparts a rich color and look to cooked white rice, potatoes or yellow lentils. Add it to the water in which rice or lentils are being cooked. It combines well with other spices such as cumin, coriander, cayenne pepper and cinnamon.

Here’s a quick, easy way to enjoy turmeric. Sauté half a teaspoon of cumin seeds, half a teaspoon of turmeric and half a teaspoon of sweet Hungarian paprika in a tablespoon of Ghee. Remove from heat as the spices start to release their aroma, and stir in a cup of diced steamed vegetables such as zucchini, cauliflower or broccoli. Add salt to taste and garnish with some chopped fresh cilantro. Cooked red kidney beans or cooked lentils also work well with this spice mixture.

Turmeric can stain fabrics and other materials, so handle carefully.

Ajwain, sometimes called ajowan, is a commonly used Ayurvedic spice. The Latin name for this spice is carum copticum. It tastes like caraway or thyme, only stronger. The seeds are small, gray-green in color and quite peppery when raw, but milder when cooked.

Ajwain is helpful for pacifying Vata and Kapha, and increases Pitta. It contributes the pungent taste, with a slight bitter undertone.

According to Ayurveda, ajwain is a powerful cleanser. It is helpful for stimulating the appetite and enhancing digestion. It is recommended to help alleviate gas and discomfort in the stomach. It is also helpful for the functioning of the respiratory system and the kidneys.

Ajwain is commonly added to deep-fried foods, such as fritters, in Indian cooking, to help ease of digestion. A pinch added to buttermilk or digestive lassi can promote digestion if taken after lunch. Add a pinch to rice as it is cooking, for aroma and flavor. Ajwain can be combined with other spices such as turmeric, paprika, cumin, black pepper, fennel and coriander.

Bay leaves used in cooking are from the Laurus nobilis tree.  The leaves, used whole, are a little pungent and highly aromatic, and should be used sparingly.  They are warming, and pacify Kapha and Vata and increase Pitta.  In Ayurveda, bay leaves are used in teas to help soothe respiratory problems and indigestion.

Bay leaves combine well with pepper, cinnamon, cardamom and cloves, and this combination of whole spices is used to flavor Basmati rice.  Bay leaves can be added to stews, soups, dhals and curries while they are simmering, and are generally removed before serving.

Basil is used both in its fresh and dried forms. Sweet basil is the type most commonly used in cooking; it is balancing for Vata and Kapha and for Pitta when used in lesser quantities. It is a warming herb, and contributes the sweet, bitter and pungent tastes. Holy Basil is more therapeutic and is used in many Maharishi Ayurveda herbal products. This variety balances Vata and Kapha but increases Pitta.

Basil and Holy Basil are used in Ayurveda to maintain and promote the long-term health of the respiratory tract. Basil tea can help clear Shleshma from the lungs and the respiratory area. It is also used to settle stomach disorders and to enhance digestion. A mild natural sleep aid, Basil enhances the quality of sleep. Oil of basil promotes mental clarity and is frequently a part of stimulating, Kapha-balancing aroma oil blends. A Holy Basil plant grown in your home is said to keep it free of garavisha–environmental toxins.

Dried basil is aromatic and is used to flavor soups and stews. It is potent, so use small quantities for a more subtle flavor. The dried leaves can be combined with lemon juice, powdered dry roasted cumin, black pepper and a little salt to make a dressing for a salad using cooked beans or vegetables.

Black Pepper is considered an important healing spice in Ayurveda. Along with Long Pepper and Ginger, it forms the herbal preparation called trikatu, an important ingredient in many Ayurvedic formulations. It has cleansing and antioxidant properties, and it is a bioavailability enhancer — it helps transport the benefits of other herbs to the different parts of the body. It helps the free flow of oxygen to the brain, helps enhance digestion and circulation, stimulates the appetite, and helps maintain respiratory system health and the health of the joints.

Black pepper is a warming spice and contributes the pungent taste. It is excellent for pacifying Kapha, helps pacify Vata and increases Pitta.

Aromatic black pepper is widely used as a seasoning in the Western world. In Ayurvedic cooking, black peppercorns as well as ground or cracked black pepper are common. Black peppercorns and other whole herbs such as cinnamon chips, bay leaves, cloves and cracked cardamom pods are sautéed in ghee and used to flavor Basmati rice. Ground black pepper is combined with coconut milk and other spices to make sauces for vegetables. Pepper combines well with almost every other spice or herb.

Black Salt has a sulfurous flavor, and is an acquired taste for most people. It pacifies Vata and increases Pitta and Kapha. It contributes the salty taste and has a heating quality.

In Ayurveda, black salt is considered an aid to digestion. Ground with ajwain and lemon juice and eaten, black salt helps balance the digestion. A couple of pinches of black salt and 1/8 tsp. dry-roasted ground cumin can be used to make digestive lassi. Black salt, with lemon and cliantro, is used to make a dressing for spicy fruit salsa or chick-pea salads.

Mustard seeds, generally brown, are used quite a bit in Indian cooking. Brown mustard seeds are warming, and impart the pungent taste according to Ayurveda. They are balancing for Kapha and Vata, but increase Pitta dosha. In Ayurveda, brown mustard seeds are considered a digestive and good for alleviating stomach discomfort such as gas or cramps.

Take a little Ghee and heat it in a pan. When hot, add the mustard seeds. Watch out, they will start “popping” in hot oil or ghee. As soon as the popping begins, remove from heat and pour over the prepared dish. Stir and serve. Mustard seeds sauteed in Ghee are wonderful in lentil soups, dhals, Indian-style curries and spiced vegetables. They have a sharp flavor and are aromatic as well.

Brown mustard seeds combine well with other Ayurvedic herbs and spices such as ginger, cayenne peppers, turmeric, asafetida and coriander.

Cardamom is a warming spice, contributing the sweet and pungent tastes. It has a sharp flavor and is used extensively in desserts, especially in India and the Middle East.

According to Ayurveda, cardamom is tridoshic (good for balancing all three doshas), but people trying to keep Pitta in balance should eat it in smaller amounts. Cardamom is considered an excellent digestive, especially beneficial in reducing bloating and intestinal gas. It is excellent for balancing Kapha, particularly in the stomach and the lungs. It is also useful for pacifying Vata. The seeds are often chewed to refresh the breath.

Cardamom tastes best freshly powdered. It combines well with other sweet spices such as fennel and with pungent spices such as cloves.It can be used in baking, in sweet sauces and puddings, and in milkshakes that include fruits and nuts. Crushed cardamom can be used as a topping for fresh fruits and fruit salads. Try a large pinch of cardamom in lemon juice as a dressing on a carrot-raisin salad. Cracked cardamom pods add flavor to rice if dropped into the water at the start of cooking.

Cinnamon bark is often used in Ayurvedic herbal preparations to enhance the bio-availability of other herbs. It is a warming spice, and contributes the sweet, pungent and bitter tastes. It is excellent for pacifying Kapha and good for balancing Vata also. Individuals trying to balance Pitta can also consume cinnamon, but in relatively smaller quantities.

In Ayurveda, cinnamon is used to balance the digestion and to pacify stomach disorders. Combined with other warming herbs and spices like ginger and black pepper, it can be boiled into a herbal tea to soothe discomfort associated with colds. Its oil is used to pacify headaches and keep joints healthy.

Cinnamon is a very aromatic herb and is widely used to spice desserts and sweet dishes in the west. In Indian cooking, it is used to spice rich rice and vegetable dishes. The sticks are used to decorate rice dishes.

Cinnamon combines well with many other spices, including ginger, cloves, black pepper, paprika, saffron and nutmeg. Sauté cinnamon in ghee and add to desserts such as rice pudding or pie mixtures. A pinch can flavor nut-fruit milkshakes.

The clove is the dried unopened flower bud from an evergreen tree. The clove has been used in India and other parts of Asia for many centuries.

In Ayurveda, cloves are considered to enhance circulation, digestion and metabolism and help counter stomach disorders such as gas, bloating and nausea. The essential oil of clove is used as an ingredient in oral hygiene products to promote tooth health and freshen the breath.

The clove contributes the pungent and astringent tastes. Cloves help pacify Vata and Kapha and increase Pitta.

Cloves are used both whole and ground in Ayurvedic cooking. Whole cloves sauteed in Ghee with other spices such as cinnamon, bay leaves and peppercorns enhance the flavor of rice and pilafs. Cloves are an essential ingredient in curry powders and combine well with other Ayurvedic spices such as turmeric, cinnamon, cumin and coriander.

Coriander seeds are used commonly in Indian and Mexican cooking. They can be used whole, but are normally used ground. Coriander is a tridoshic spice highly appreciated in Ayurveda. It is a cooling spice and contributes the sweet and astringent tastes. Ayurvedic texts suggest that it is good for digestion, whets the appetite, helps combat allergies and also helps purify the blood. It can be combined with other Ayurvedic herbs such as ground turmeric, cumin, paprika, cayenne and fennel. It has a sharp aroma and smells and tastes best freshly ground in a coffee or spice mill.

Ground coriander can be added to dhals and vegetables as they are cooking. It can also be sauteed in Ghee and added to cooked vegetables or lentils.

Cumin is popular in Indian, Mexican and Middle Eastern cuisines. According to Ayurveda, it is balancing for all three doshas. It is supposed to aid digestion and help flush toxins out of the body.

Cumin can be used either as whole seeds or ground, raw or dry-roasted. Ground raw, it is a dull brown color, which is enriched by being sautéed in Ghee or oil. Powdered dry-roasted cumin is a rich brown in color. Both sautéing and roasting make the aroma and flavor of cumin come alive. Cumin combines well with a wide range of other spices, including turmeric, ground fennel, ground coriander, ground dry ginger and cinnamon.

Sprinkle ground, dry-roasted cumin on fresh yogurt, add salt to taste, and enjoy at lunch. Or blend yogurt, water (50-50) with ground, dry-roasted cumin and salt to taste for a refreshing lunchtime drink. Called “lassi” in India, this drink is excellent for digestion. This form of cumin can also be combined with some minced ginger, lemon juice, salt and black pepper to make a dressing for a warm salad of cooked white beans or lightly steamed shredded carrots. Whole cumin seeds, sautéed in Ghee, make a flavorful addition to lentil and legume soups. Wholesome and nutritious, these soups can be meals in themselves.

Dried, ground ginger is a warming spice, contributing the pungent taste. It helps pacify Vata and Kapha and increases Pitta. It is included in many Maharishi Ayurveda formulations because of its healing properties. It is useful in aiding digestion, enhancing appetite, pacifying stomach disorders and maintaining jont health and respiratory system health.

Dried ginger imparts zest to vegetable and lentil dishes. Add with other spices during cooking, or saute in Ghee and add to dishes. It has a very concentrated flavor and a little goes a long way. It is used extensively in baking and in desserts in combination with other spices such as cinnamon or nutmeg.

Dried ginger combines well with a multitude of Ayurvedic spices, such as turmeric, cayenne, cumin, coriander, fennel and cinnamon.

Fragrant rose petals are considered cooling in Ayurveda, and therefore excellent for balancing Pitta. Rose petals are said to contribute the sweet, pungent, bitter and astringent tastes. Red rose petals have the best aroma. Look for rose petals and buds that are chemical-free. Shatapatri, or Rosa Centifolia, is the rose traditionally used in Ayurveda.

Rose petals and hips can be brewed into a soothing fragrant tea. Fresh or dried petals can be added to desserts and puddings. Rose Petals, in combination with saffron and cardamom, are used to flavor sweet rice.

Fennel is a cooling spice, contributing mainly the sweet taste with an undertone of the bitter taste. Its taste is reminiscent of licorice. It has a nutty flavor and a strong aroma when sautéed in Ghee.

According to Ayurveda, fennel is extremely good for digestion. It acts as a general toner for the digestive system, and is particularly good for enhancing Agni, the digestive fire, without aggravating Pitta. In India, eating a few toasted fennel seeds after a meal is a common practice, both to aid digestion and to freshen the breath.

Fennel seeds can be used whole or ground. Whole fennel seeds, sautéed in Ghee, contribute aroma and flavor to dry vegetable dishes, and ground fennel works very well in sauces. Fennel combines well with other Ayurvedic spices such as cumin, coriander, dried ginger and black pepper.

Sauté turmeric, ground cumin, ground ginger and ground fennel in Ghee, blend cashews in water to make a thin paste and add to the spices to simmer-cook into a rich sauce for vegetables. Fennel seeds can be baked into cookies and muffins and a small quantity of ground fennel can be added to rice pudding for an exotic flavor.

Fenugreek is excellent for pacifying Kapha, and in smaller quantities for Vata, but it increases Pitta. It is a warming spice, and contributes the bitter, pungent and sweet tastes. In Ayurveda it is used to enhance digestion and prevent stomach disorders. It is also good for the skin and hair.

Fenugreek seeds are used both whole and ground. As with many other Ayurvedic spices, it is best to saute whole or ground fenugreek in Ghee before adding it to dishes. Fenugreek combines well with other spices such as cumin, coriander, turmeric, fennel and dried ginger.

Hing is an Indian spice with a unique flavor. It is a dried resin, available in “rock” form or ground. Ground hing is generally cut with rice flour, and is less potent. Hing is considered good for the appetite and digestion. It is a warming spice and contributes the pungent taste. Raw hing has an unpleasant odor. To release the true flavor of hing, you have to sauté it in oil or ghee. A pinch of ground hing goes a long way.

Hing and mustard seeds sauteéd in Ghee are poured over cooked lentils for aroma and flavor. The mixture of hing and mustard seeds, along with other spices, can be used to season vegetables or to make fruit chutneys.

Kalonji refers to the small black seeds of the Love-in-a-Mist plant. Sometimes they are confused with “onion” seeds or black cumin or caraway. The seeds are deep black and sharp-cornered.

Kalonji seeds are reported to be beneficial for the respiratory system. They have also been shown to have anti-bacterial and anti-inflammatory properties.

Crushed kalonji has an aroma somewhat like oregano. They are normally used whole, mainly in breads. The seeds taste pleasantly bitter and slightly pungent.

Kalonji seeds are generally sauteed in Ghee or dry-roasted to release the aroma and flavor and then added to vegetable dishes.

There are many varieties of mint. Spearmint and Peppermint are two common varieties. Mint is a cooling herb, with a sweet taste and a pungent after taste.

Most varieties of mint are pacifying for all three doshas, and especially helpful for balancing Pitta. Mint is good for digestion as well as for respiratory system health. Its delicious flavor is found in many Maharishi Ayurveda herbal teas.

Mint is extensively used to make digestive lassi and chutneys. Tea-cut dried mint, along with other whole spices such as cinnamon, cloves and black pepper, is used to season rice.

Nutmeg is an almost overpoweringly aromatic spice, to be used very sparingly. Fresh-grated nutmeg has a more powerful flavor and aroma than ground nutmeg. Nutmeg pacifies Vata and Kapha and increases Pitta. It contributes the pungent, bitter and astringent tastes. It is a warming spice.

In Ayurveda, it is used as a natural sleep aid, normally taken in warm milk before bed. It stimulates appetite and digestion. Nutmeg is used in desserts and in baking. In Ayurvedic cooking a pinch of nutmeg is added, with spices such as whole black pepper and bayleaf, to flavor rice or rice pilaf.

Saffron is a royal spice. In Ayurveda, saffron is considered tridoshic: balancing for all doshas. It helps in assimilation of nutrients and dhatu formation and in flushing toxins out of the tissues of the body.

Saffron is available as strands or powdered. Saffron strands are normally soaked in a little milk to release the color before addition to dishes. In Ayurvedic cooking, saffron is used widely: in desserts, vegetable dishes and to season rice. It is used for both its royal color and delicate aroma.

Saffron combines well with almost every other Ayurvedic spice.

Sweet paprika lends aroma and flavor without the “hot hot” fieriness of cayenne or hot paprika. Paprika is a warming spice, and predominantly contributes the pungent taste. It pacifies kapha and vata and increases pitta. Paprika and cayenne have antioxidant properties and are used to enhance circulation.

Sweet paprika has a bright orange color which tends to look brown and burnt if sauteed in hot oil or ghee for too long. Combines well with other Ayurvedic spices such as cumin, coriander, fennel and turmeric. Sprinkle on dishes just before taking off the heat for best results.

Rock Sale is traditionally considered the healthiest form of salt in Ayurveda, and rock salt pacifies all the three doshas. Rock salt is categorized by some Ayurvedic healers as a saatvic food, helping to nurture the spirit. It contributes the salty taste and is a cooling spice. In Ayurvedic medicine, rock salt is used as a laxative and a digestive. It is an ingredient in the Herbal Di-Gest formulation from Maharishi Ayurveda.

It is also an appetizer, especially when a pinch of it is eaten with a slice of fresh ginger before a main meal. It gets the salivary and digestive juices flowing. You can add a pinch of rock salt to digestive lassi along with some crushed mint leaves, some shredded ginger and powdered dry roasted cumin for a refreshing lunchtime beverage. You can also add it instead of common salt to foods such as khichari and vegetables.

The Spice Box

Ajwain

Bay Leaf

Basil

Black Pepper

Black Salt

Brown Mustard Seed

Cardamom

Cinnamon

Clove

Coriander

Cumin

Dried Ginger

Dried Rose Petals

Fennel

Fenugreek

Hing

Kalonji

Mint

Nutmeg

Saffron

Paprika

Rock Salt

Turmeric

The following recipes are offered as easy delicious health-supporting tools for your best health.

The Three Seasons of Pasta

Pasta tossed with sautéed vegetables, besides being delicious, is about as fast as Ayurvedic fast food can be. Great for dinner and a lovely lunchtime meal with cheese and nuts added, pasta with vegetables is my first and last resort when mealtime calls and cook time is in short supply. Here are three seasonal vegetable combinations. They all contain tri-doshic elements: asparagus in spring, French beans in summer, and fennel in winter, so you can create each mixture with the types of oils, pastas, and additions that are most balancing for you.

Additions to Toss with Pasta with sautéed vegetables:

• toasted nuts and seeds
• sautéed tofu, Panir, or seitan cubes
• pesto
• red pepper purée
• grated Parmesan cheese
• dabs of cream cheese or chevre, added to the vegetables while cooking
• thick coconut milk, added to the vegetables while cooking
• Maharishi Ayurveda churnas (Ayurvedic seasonings) — Kapha, Vata or Pitta

Reprinted with permission from Heaven’s Banquet by Miriam Kasin Hospodar

Summer Pasta for Pitta
4 servings

From the wonderful summertime bounty of fresh vegetables and herbs, here is a combination that nourishes and balances Pitta and would be equally balancing for Kapha. Because of the oil, it could also be considered within range for Vata. The mint should be minced to smithereens, as the leaves can be a bit coarse.

Step 1

• 1/2 pound (230 g) dried pasta shapes, such as penne, small shells or orecchiette

Step 2

• 1/4 cup (60 ml) organic olive oil or Ghee
• Pinch of hing (optional)
• 2 cups (200 g) French or green beans, trimmed and halved crosswise
• 3 cups (320 g) zucchini or other summer squash, quartered lengthwise and sliced
• Liquid seasoning or salt

Step 3

• 2 tablespoons olive oil
• Pinch of hing (optional)
• 3/4 cup (90 g) dry bread crumbs
• 3/4 cup (180 ml) finely chopped fresh basil
• 1/2 cup (120 ml) finely chopped flat-leaf parsley
• 1/4 cup (60 ml) minced fresh mint
• Black pepper

Cook the pasta until al dente. Drain. Heat the Ghee or oil with the hing in a skillet over low heat. Add the French or green beans, cover, and sauté for 2 to 3 minutes. Add the zucchini or summer squash, sprinkle with liquid seasoning or salt, cover, and cook until tender, stirring occasionally. Heat the second amount of oil in a skillet. Add the hing and sauté for 30 seconds, until fragrant. Add the bread crumbs and sauté, stirring constantly, until golden brown and crisp. Add the basil, parsley, mint, and a sprinkling of black pepper, and stir. Toss with the pasta and vegetables. Adjust the seasoning.

Spring Pasta for Kapha
4 servings

Slicing snap pea pods brings out a different personality in the vegetable than leaving them whole.

Step One Ingredients:

• 1/2 pound (230g) — dried fettuccine or linguine or 1 pound (500g) fresh

Step Two Ingredients:

• 2 cups (240g) — snap peas, stringed and cut into thirds
• 1/3 cup (80 ml) — sunflower oil
• Pinch of hing (optional)
• 2 1/2 cups (375g) — asparagus, trimmed and cut into 2-inch (5 cm) pieces
• 4 cups (350g) coarsely chopped arugula
• Liquid seasoning or salt
• Black Pepper

Directions:

1. Cook the pasta until al dente. Drain.
2. Heat the oil in a large wok or skillet. Add the hing and sauté over medium heat for 30 seconds, until fragrant. Add the vegetables. Sprinkle with liquid seasoning or salt and pepper to taste, cover, and cook for 3 to 5 minutes, until tender, stirring a few times. Toss with the pasta. Adjust seasoning.

In general, serve salads during hot weather, when their cooler temperatures can help balance Pitta. Chilled ingredients extinguish the digestive fire, Agni; room temperature is a wiser choice.

The Vaidya’s Salad
4 small servings

Here is a delicious, satisfying grated salad that was developed by a traditional Ayurvedic doctor, a vaidya, to serve in very small amounts at lunch. The proportions of the ingredients are flexible; this is a basic guideline.

Ingredients:

• 1 cup (90 g) — finely grated carrots
• 1 cup (240 m) — sprouts
• 3/4 cup (70g) — finely grated beets
• 1/4 cup (30g) — finely grated daikon radish
• 3 tablespoons — minced fresh basil
• 3 tablespoons — minced fresh parsley
• 2 to 3 teaspoons — minced fresh ginger

Toss all the ingredients together.

Recipe is reprinted with permission from Heaven’s Banquet, by Miriam Kasin Hospodar, April, 1999.

Summer Pasta with Cream Sauce

• 2 Tbl. Organic Maharishi Ayurveda Ghee with Lemon, Dill & Thyme
• 2 Tbl. olive oil
• 3 large zucchini (cubed)
• 1 Tbl. Organic Maharishi Ayurveda Pitta Churna
• 1 Tbl. rubbed sage
• 1 tsp. salt
• 1/2 cup water
• 1/2 pint thick coconut milk (not cream)
• 16 oz. shredded skim mozzarella
• 6 roma tomatoes
• Fresh ground pepper
• 2 oz. Parmesan (grated)
• 16 oz. ziti, rotini or fusilli cooked until al dente

Combine ghee and olive oil in a large frying pan and bring heat to medium high. Add pitta churna, sage and salt and cubed zucchini and sauté on medium for four minutes, stirring constantly.

Add water and (coconut milk) and cover. Return to high until mixture boils and then reduce to medium heat and cook for 10 minutes until slightly reduced in liquid. Add three chopped Roma tomatoes, cover and simmer for an additional five minutes. Remove from stove. In a large casserole dish, spread the cooked pasta evenly. Gently pour the cooked zucchini and cream mixture on top of the cooked pasta.

Grind pepper to taste over the top then add the shredded mozzarella.

Finally, garnish with the last three Roma tomatoes (sliced) and the Parmesan.

Cover casserole tightly and place in a 400 degree oven for 15 minutes.

Winter Pasta for Vata

4 servings
A julienne of carrots and fennel tossed with Ginger Gremolata. Whole wheat pasta offers a nice color contrast to the fennel. If fennel is not in season, substitute slivered celery or even julienned green beans. (Don’t worry about the fennel tops — I just like to utilize them if the fennel bulb has been gracious enough to provide them). You can toast fennel seeds in the toaster oven, which works perfectly when you watch them like a hawk. They go from lightly toasted to burned in seconds.

Step One

• 1 pound (500 g) fresh linguine, fettuccine, or spaghetti or 1/2 pound (230 g) dried

Step Two

• 1/3 cup (80 ml) oil
• Pinch of hing (optional)
• 2 cups (180 g) carrots, cut into 2-inch (5 cm) lengths and finely julienned
• 3 cups (330 g) fennel stalks, cut into 2-inch (5 cm) lengths and slivered lengthwise
• Up to 4 tablespoons chopped fennel tops (if on the fennel bulb)
• Liquid seasoning or salt

Step Three

• 1 tablespoon fennel seeds
• 2 tablespoons lemon juice
• Ginger Gremolata (recipe follows)
• 1/2 cup (50 g) slivered pecans, lightly toasted
• Black pepper

1. Cook the pasta until al dente. Drain.
2. Heat the oil in a large skillet over low heat. Add the hing and saute for 30 seconds, until fragrant. Add the carrots, fennel, and fennel tops and sprinkle with liquid seasoning or salt. Stir, cover, and cook until tender, stirring occasionally.
3. Toss the vegetables, fennel seeds, lemon juice, Ginger Gremolata, pecans, and a sprinkling of black pepper with the pasta. Adjust the seasoning.

Ginger Gremolata
Gremolata is a flavorful garnish for soups and stews as well as for pasta. Everything should be very finely minced — a whirl in a food processor is a good final step.

• 1 tablespoon minced fresh ginger
• 1 tablespoon finely grated lemon zest
• 1 cup (240 ml) minced flat-leaf parsley

Mix all the ingredients together.

Reprinted with permission from Heaven’s Banquet
by Miriam Kasin Hospodar