Monks Cookbook Ayurveda PDF

Monks’
Cookbook
VEGETARIAN RECIPES
FROM KAUAI’S HINDU MONASTERY
A Collection of Jaffna-Style and Indian

Dishes from Around the World for
Daily Meals and Elaborate Festivals
Satguru Sivaya
Subramuniyaswami
Published by
Himalayan Academy
India • USA
Monks’
Cookbook
VEGETARIAN RECIPES

Satguru Sivaya
Subramuniyaswami
Published by
Himalayan Academy
IndiatUSA
Second Edition
Copyright © 2006
Himalayan Academy
Monks’ Cookbook was first published by Himalayan Academy in 1997. All rights
are reserved. This cookbook may be used to share with others, but reproduced
only with the prior written consent of the publisher. Designed, typeset, il-
lustrated and kitchen tested by the swâmîs of the Íaiva Siddhânta Yoga Order
and published by Himalayan Academy, 107 Kaholalele Road, Kapaa, Hawaii,
96746‒9304, USA. www.gurudeva.org
Published by
Himalayan Academy
India tUSA PRINTED IN USA
ISBN-13: 978-0-945497-71-4
ISBN-10: 0-945497-71-7
DEDICATION iii
Dedication, by Satguru Sivaya Subramuniyaswami

CONTENTS V
Contents
Dedication . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . iii Apricots, Prunus armeniaca . . . . . . . . . . . . . . 10
Contents . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . v Bananas, Musa paradisiaca sapientum . . . . . . 10
Åyurveda, the Science of Life . . . . . . . . . . . . . . . . . 1 Cherries, Prunus avium . . . . . . . . . . . . . . . . . . 10
Five Simple Remedies: a Must for Every Home . . 1
Back Coconuts, Cocos nucifera . . . . . . . . . . . . . . . . 10
Black Pepper, Piper nigrum. . . . . . . . . . . . . . . . 2 Dates, Phoenix dactylifera . . . . . . . . . . . . . . . . 10
Garlic, Allium sativum; Figs, Ficus carica. . . . . . . . . . . . . . . . . . . . . . . . 10
Onion, Allium cepa . . . . . . . . . . . . . . . . . . . . . . 2 Grapes, Vitis vinifera . . . . . . . . . . . . . . . . . . . . 10
FrontGinger, Zingiber officinale. . . . . . . . . . . . . . . . . 2 Grapefruit, Citrus paradisi . . . . . . . . . . . . . . . 10
Trifal, Terminalia chebula . . . . . . . . . . . . . . . . . 3 Lemons, Citrus limonum . . . . . . . . . . . . . . . . 10
Turmeric, Curcuma longa . . . . . . . . . . . . . . . . . 3 Limes, Citrus aurantifolia . . . . . . . . . . . . . . . . 11
Spices and Herbs . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Mangos, Mangifera indica . . . . . . . . . . . . . . . . 11
AJAWAYAN SEEDS, Carum copticum . . . . . . . 4 Melons, Cucumis melo . . . . . . . . . . . . . . . . . . 11
ANISE, Pimpinella anisum . . . . . . . . . . . . . . . . 4 Oranges, Citrus sinensis. . . . . . . . . . . . . . . . . . 11
ASAFOETIDA, Ferula asafoetida . . . . . . . . . . . 4 Papayas, Carica papaya . . . . . . . . . . . . . . . . . . 11
BASIL LEAVES, Ocimum sanctum. . . . . . . . . . 4 Peaches, Prunus persica . . . . . . . . . . . . . . . . . . 11
BAY LEAVES, Laurus nobilis. . . . . . . . . . . . . . . 4 Pears, Pyrus communis . . . . . . . . . . . . . . . . . . 11
The Åyurvedic Qualities of Foods. . . . . . . . . . . . . 4 Pineapples, Ananas comosus. . . . . . . . . . . . . . 11
Cardamom Seeds, Elettaria cardamomum . . . 5 Plums, Prunus domestica . . . . . . . . . . . . . . . . 11
Cayenne Pepper, Capsicum annuum . . . . . . . . 5 Pomegranates, Punica granatum . . . . . . . . . . 11
Cinnamon Bark, Cinn. zeylanicum . . . . . . . . . 5 Raspberries, Rubus strigosus. . . . . . . . . . . . . . 11
Cloves, Eugenia caryophyllus . . . . . . . . . . . . . . 5 Strawberries, Fragaria virginiana . . . . . . . . . . 11
Coriander, Coriandrum sativum . . . . . . . . . . . 5 Watermelons, Citrullus vulgaris . . . . . . . . . . . 11
Cumin Seeds, Cuminum cyminum . . . . . . . . . 5 Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Curry Leaves, Murraya konigii . . . . . . . . . . . . . 5 Beets, Beta vulgaris. . . . . . . . . . . . . . . . . . . . . . 12
Fennel Seeds, Foeniculum vulgare . . . . . . . . . . 6 Bitter Melon, Momordica charantia. . . . . . . . 12
Fenugreek Seeds, Trig. foenumgraecum. . . . . . 6 Carrots, Daucus carota . . . . . . . . . . . . . . . . . . 12
Garlic, Allium sativum. . . . . . . . . . . . . . . . . . . . 6 Cucumbers, Cucumus sativus . . . . . . . . . . . . . 12
Ginger Root, Zingiber officinale . . . . . . . . . . . . 6 Fiddleneck Fern Tips . . . . . . . . . . . . . . . . . . . . 12
Mint, Mentha sp. . . . . . . . . . . . . . . . . . . . . . . . . 6 Mushrooms, Mussirionis. . . . . . . . . . . . . . . . . 12
Mustard, Black, Brassica nigra . . . . . . . . . . . . . 6 Radishes, Raphanus sativus . . . . . . . . . . . . . . . 12
Neem Leaves, Azadiracta indica . . . . . . . . . . . . 6 Spinach, Spinacea oleracea . . . . . . . . . . . . . . . 12
Nutmeg, Myristica fragrans. . . . . . . . . . . . . . . . 7 Taro Root and leaf, Colocasia esculenta . . . . . 12
Onion, Small Red, Allium cepa . . . . . . . . . . . . . 7 Sweet Potatoes, Ipomoea batatas . . . . . . . . . . 13
Pepper, Black, Piper nigrum . . . . . . . . . . . . . . . 7 Turnips, Brassica rapa . . . . . . . . . . . . . . . . . . . 13
Pepper, Indian Long, Piper longum . . . . . . . . . 7 Yams, Dioscorea . . . . . . . . . . . . . . . . . . . . . . . . 13
Poppy Seeds, Papaver sp. . . . . . . . . . . . . . . . . . . 7 Nightshade Plants (Solanaceae) . . . . . . . . . . . . . . 13
Saffron, Crocus sativus. . . . . . . . . . . . . . . . . . . . 7 Eggplant, Solanum melongena . . . . . . . . . . . . 13
Salt, Sea or Rock . . . . . . . . . . . . . . . . . . . . . . . . . 7 Potatoes, White, Solanum tuberosum . . . . . . 13
sesame seed, Sesamum indicum . . . . . . . . . . . . 7 Tomatoes, Lycopersicon esculentum . . . . . . . 14
Tamarind, Tamarindus indica. . . . . . . . . . . . . . 8 Grains . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Turmeric, Curcuma longa . . . . . . . . . . . . . . . . . 8 Rice, Oryza sativa . . . . . . . . . . . . . . . . . . . . . . . 14
Anna Ga∫eßa Raˆgoli . . . . . . . . . . . . . . . . . . . . . . . 8 Wheat, Triticum . . . . . . . . . . . . . . . . . . . . . . . . 14
The Herb of the Day . . . . . . . . . . . . . . . . . . . . . . . . 8 Millet, Panicum miliaceum . . . . . . . . . . . . . . . 15
Fruits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Dals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Apples, Malus domestica . . . . . . . . . . . . . . . . . 10 Lentil, Lens culinaris . . . . . . . . . . . . . . . . . . . . 15
Mung, Vigna radiata. . . . . . . . . . . . . . . . . . . . . 15
VI MONK’S COOKBOOK
Tur, Cajanus cajan . . . . . . . . . . . . . . . . . . . . . . 15 Black Pepper Rice (Jaffna Style) . . . . . . . . . . . 40

Tofu . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Coconut Rice . . . . . . . . . . . . . . . . . . . . . . . . . . 41
Urad, Vigna mungo . . . . . . . . . . . . . . . . . . . . . 15 Tomato Rice . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
Milk Products. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Tamarind Rice (Jaffna Style) . . . . . . . . . . . . . . 41
Cheese . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Buriyani Rice 1 . . . . . . . . . . . . . . . . . . . . . . . . . 42
Ghee. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Buriyani Rice 2 . . . . . . . . . . . . . . . . . . . . . . . . . 42
Milk . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Vegetable Rice (Jaffna Style) . . . . . . . . . . . . . . 42
Yogurt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Cauliflower Buriyani (N. Indian Style) . . . . . 43
Oils . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Mung Kitcheri . . . . . . . . . . . . . . . . . . . . . . . . . 43
Sweeteners . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Pongal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Honey . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Rice for Pongal . . . . . . . . . . . . . . . . . . . . . . . . . 44
Jaggery, Borassus flabellifer . . . . . . . . . . . . . . . 17 Sakkarai Pongal (Sweet) . . . . . . . . . . . . . . . . . 44
Cane Sugar, Saccharum officinarum . . . . . . . 17 Venn Pongal . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
Åyurveda Sources. . . . . . . . . . . . . . . . . . . . . . . . . . 17 Sakkarai Pongal (Jaffna Style) . . . . . . . . . . . . . 45
All About Rice! . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 Quinoa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
Editorial on Rice . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Millet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Health through Åyurveda . . . . . . . . . . . . . . . . . . . 22 Curries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Vâta Dosha . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Broccoli Curry 1 . . . . . . . . . . . . . . . . . . . . . . . . 46
Pitta Dosha . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Broccoli Curry 2 . . . . . . . . . . . . . . . . . . . . . . . . 46
Kapha Dosha . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Murungai Curry . . . . . . . . . . . . . . . . . . . . . . . 47
Food for Thought. . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 Breadfruit Curry 1 . . . . . . . . . . . . . . . . . . . . . . 47
Five Reasons to Be a Vegetarian . . . . . . . . . . . . . . . . 27 Breadfruit Curry 2 . . . . . . . . . . . . . . . . . . . . . . 48
Introduction to the Recipes. . . . . . . . . . . . . . . . . . 29 Chili Curry . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Where to Purchase Supplies . . . . . . . . . . . . . . . . . . . 31 Drumstick Curry (Aadheenam Style) . . . . . . 48
Kalumbu, Sodi, Sambar & Dal . . . . . . . . . . . . . . . 32 Eggplant Curry . . . . . . . . . . . . . . . . . . . . . . . . . 49
Fenugreek Kulambu (Jaffna Style) . . . . . . . . . 32 Tofu Curry . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
Eggplant Kulambu . . . . . . . . . . . . . . . . . . . . . . 32 Okra Curry (Jaffna Style) . . . . . . . . . . . . . . . . 49
Sodi (Jaffna Style) . . . . . . . . . . . . . . . . . . . . . . 32 Cabbage/Ginger Curry. . . . . . . . . . . . . . . . . . . 50
Onion Sambar . . . . . . . . . . . . . . . . . . . . . . . . . 33 Cabbage with Potato (Jaffna Style). . . . . . . . . 50
Dal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 Subzi Bhindi (Okra). . . . . . . . . . . . . . . . . . . . . 50
Mung Dal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Tomato Curry (Jaffna Style) . . . . . . . . . . . . . . 50
Mung Dal (Jaffna Style). . . . . . . . . . . . . . . . . . 34 Beet-Vegetable Curry . . . . . . . . . . . . . . . . . . . . 51
Ayurvedic Mung Dal . . . . . . . . . . . . . . . . . . . . 34 Cabbage Curry (Jaffna Style) . . . . . . . . . . . . . 51
Masoor Dal . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Beet Curry. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Rasam . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Sweet Pepper Curry (Jaffna Style) . . . . . . . . . 51
Rasam (South Indian Style) . . . . . . . . . . . . . . 35 Beet Curry (Jaffna Style) . . . . . . . . . . . . . . . . . 52
Ayurvedic Rasam . . . . . . . . . . . . . . . . . . . . . . . 36 Zucchini and Tofu Curry. . . . . . . . . . . . . . . . . 52
Tomato-Lemon Rasam . . . . . . . . . . . . . . . . . . 36 Potato Curry . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
Rice & Grains . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 Potato Curry (Jaffna Style) . . . . . . . . . . . . . . . 52
Plain Rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 Potato Curry (Variation) . . . . . . . . . . . . . . . . . 53
Yellow Rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 Potato Curry (Dry) . . . . . . . . . . . . . . . . . . . . . 53
Pulao Rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38 Potato Curry (Thick Sauce) . . . . . . . . . . . . . . 53
Pulao Rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38 Potato Curry (Fancy) . . . . . . . . . . . . . . . . . . . . 54
Beet and Green Pepper Pulao . . . . . . . . . . . . . 38 Potato Curry (Simple) . . . . . . . . . . . . . . . . . . . 54
Curd Rice (Jaffna Style) . . . . . . . . . . . . . . . . . . 39 Tomato/Potato Curry (Jaffna Style) . . . . . . . . 54
Yogurt Rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39 Moglai Potatoes . . . . . . . . . . . . . . . . . . . . . . . . 55
Coconut Milk Rice (Jaffna Style) . . . . . . . . . . 40 Sweet Potato Curry 1 . . . . . . . . . . . . . . . . . . . . 55
Lemon Rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 Sweet Potato Curry 2 . . . . . . . . . . . . . . . . . . . . 55
Lime Rice (Jaffna Style) . . . . . . . . . . . . . . . . . . 40 Sweet Potato Curry (Extra Sweet). . . . . . . . . . 56
CONTENTS VII
Mushroom Curry (Jaffna Style) . . . . . . . . . . . 56 Semolina Payasam (Jaffna Style). . . . . . . . . . . 70

String Bean Curry (Jaffna Style) . . . . . . . . . . . 56 Sago Payasam 1 (Jaffna Style) . . . . . . . . . . . . . 70
Fried Sweet Pepper Curry (Jaffna Style). . . . . 56 Sago Payasam 2 (Jaffna Style) . . . . . . . . . . . . . 71
Kidney Bean Curry. . . . . . . . . . . . . . . . . . . . . . 57 Kheer (Rice Pudding) . . . . . . . . . . . . . . . . . . . 71
Green Pepper Curry (Aadheenam Style) . . . . 57 Rice Channa Dal Payasam . . . . . . . . . . . . . . . . 71
Onion Tamarind Curry (Jaffna Style) . . . . . . 57 Sakkarai Pongal (Jaffna Style) . . . . . . . . . . . . . 72
Onion Curry (Jaffna Style) . . . . . . . . . . . . . . . 58 Breads . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72
Pumpkin Curry (Jaffna Style) . . . . . . . . . . . . . 58 Chapati . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72
Pumpkin with Dal (Jaffna Style). . . . . . . . . . . 58 Paratha . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73
Pumpkin Curry (Kauai Monastery Style) . . . 58 Puri (Jaffna Style). . . . . . . . . . . . . . . . . . . . . . . 73
Cauliflower Curry (Cinnamon Flavor) . . . . . 59 Pittu. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73
Cauliflower with Dal (Jaffna Style). . . . . . . . . 59 Idli . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74
Avaiyal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59 Rice Dosai (Jaffna Style) . . . . . . . . . . . . . . . . . 74
Banana Filet Curry . . . . . . . . . . . . . . . . . . . . . . 60 Dhogla. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75
Spinach Curry. . . . . . . . . . . . . . . . . . . . . . . . . . 60 Semolina Dosai (Jaffna Style) . . . . . . . . . . . . . 75
Banana/Urad Dal Curry . . . . . . . . . . . . . . . . . 60 Idiappam. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76
Amaranth Curry. . . . . . . . . . . . . . . . . . . . . . . . 61 Vadai & Other Snacks . . . . . . . . . . . . . . . . . . . . . . 76
Banana Curry (Jaffna Style) . . . . . . . . . . . . . . 61 Urad Dal Vadai (Jaffna Style) . . . . . . . . . . . . . 76
Cauliflower Curry (Jaffna Style) . . . . . . . . . . . 61 Channa Dal Vadai (Jaffna Style) . . . . . . . . . . . 76
Masala Curry . . . . . . . . . . . . . . . . . . . . . . . . . . 62 Dahi Vadai. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77
Stuffed Eggplant . . . . . . . . . . . . . . . . . . . . . . . . 62 Kadalai Sundal . . . . . . . . . . . . . . . . . . . . . . . . . 77
Potato Varai (Jaffna Style) . . . . . . . . . . . . . . . . 62 Bonda (Jaffna Style) . . . . . . . . . . . . . . . . . . . . . 78
Banana Varai (Jaffna Style) . . . . . . . . . . . . . . . 63 Vegetable Samosa . . . . . . . . . . . . . . . . . . . . . . 78
Chutneys, Sambals & Pachadis . . . . . . . . . . . . . . 63 Papadams . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79
Cabbage Pachadi . . . . . . . . . . . . . . . . . . . . . . . 63 Murukoo (Indian Pretzels) . . . . . . . . . . . . . . . 79
Mango Pachadi (Jaffna Style) . . . . . . . . . . . . . 63 Vegetable Pakora. . . . . . . . . . . . . . . . . . . . . . . . 80
Sweet Potato Pachadi . . . . . . . . . . . . . . . . . . . . 64 Quick Lentil Wafer Rolls . . . . . . . . . . . . . . . . . 80
Pumpkin Pachadi (Jaffna Style) . . . . . . . . . . . 64 Miscellaneous . . . . . . . . . . . . . . . . . . . . . . . . . . . . 81
Eggplant Sambal (Jaffna Style) . . . . . . . . . . . . 64 Tamarind-Ginger Sauce. . . . . . . . . . . . . . . . . . 81
Carrot Sambal (Jaffna Style) . . . . . . . . . . . . . . 64 Semolina Uppuma (Jaffna Style) . . . . . . . . . . 81
Coconut Sambal (Jaffna Style) . . . . . . . . . . . . 64 Panchamritam . . . . . . . . . . . . . . . . . . . . . . . . . 81
Tomato Sambal (Jaffna Style) . . . . . . . . . . . . . 65 Zucchini with Tofu . . . . . . . . . . . . . . . . . . . . . 82
Beet-Root Sambal (Jaffna Style) . . . . . . . . . . . 65 Marinated Tofu. . . . . . . . . . . . . . . . . . . . . . . . . 82
Apricot Chutney. . . . . . . . . . . . . . . . . . . . . . . . 65 Beet-Root Soup . . . . . . . . . . . . . . . . . . . . . . . . 82
Curd Chutney (Jaffna Style) . . . . . . . . . . . . . . 66 Garam Masala (One Gallon). . . . . . . . . . . . . . 82
Coriander Chutney (Ashok Bhavan Style). . . 66 Kapha Tea (Ayurvedic) . . . . . . . . . . . . . . . . . . 84
Coconut Chutney (Ashok Bhavan Style) . . . . 66 Coconut Milk . . . . . . . . . . . . . . . . . . . . . . . . . . 84
Orange and Date Chutney. . . . . . . . . . . . . . . . 66 Dairy products . . . . . . . . . . . . . . . . . . . . . . . . . . . 85
Tomato Chutney (Jaffna Style) . . . . . . . . . . . . 67 Palak Paneer . . . . . . . . . . . . . . . . . . . . . . . . . . . 85
Date and Chili Chutney. . . . . . . . . . . . . . . . . . 67 Peas and Paneer . . . . . . . . . . . . . . . . . . . . . . . . 85
Raisin-Ginger Chutney . . . . . . . . . . . . . . . . . . 67 Ghee . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85
Hot Tomato Chutney. . . . . . . . . . . . . . . . . . . . 68 Making Yogurt . . . . . . . . . . . . . . . . . . . . . . . . . 86
Hanapepe (Hawaii) Hot Pepper Jelly . . . . . . . 68 Daily Menu at Kauai’s Hindu Monastery. . . . . . . . . 86
Pear Chutney . . . . . . . . . . . . . . . . . . . . . . . . . . 68 A Word About Health and Diet. . . . . . . . . . . . . . . . . 88
Spicy Orange Slices . . . . . . . . . . . . . . . . . . . . . 68 Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89
Sweets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 Food-Blessing Chant . . . . . . . . . . . . . . . . . . . . . . . . . 91
Ayurvedic Energy Balls . . . . . . . . . . . . . . . . . . 69
Chippi . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69
Semolina Kesari (Jaffna Style). . . . . . . . . . . . . 70
THE MYSTIC TRADER’S INTRODUCTION IX
T his is just the type of cookbook one might expect

to find in the Mystic Trader’s collection. Many
recipes collected over the course of 25 years by
monks on pilgrimage, traveling the world, visiting families and
temples. Whenever they were offered a particularly scrump-
tious dish, these monks would coax, cajole and even beg the cook
for the coveted secret to take back to the brothers. Many of these reci-
pes are closely guarded family heirlooms handed down through generations.
Whetever the mystery behind it, each recipe represents the finest example
of gourmet vegetarian cuisine.
So how does one find such an nonconventional cookbook? During my latest sojourn to the
South Pacific, I found myself, at one point, on the sumptuously lush island of Kauai, in the
Hawaiian Island chain. Here, at the site of an ancient Hawaiian heiau or temple, is a tradi-
tional Hindu temple, where 21 monks from six countries, under the guidance of Satguru
Sivaya Subramuniyaswami’s successor, Bodhinatha Veylanswami, have made over 50 acres
of paradise into 50 divine acres of spiritual unfoldment. These humble servants of Lord
Siva are living a Vedic lifestyle of renunciation as practiced in India for thousands of years.
After meditating in Kadavul Temple, where monks were chanting Vedic prayers in San-
skrit, I strolled peacefully through the manicured grounds and America’s only Rudraksha
Forest. To my great pleasure I was invited to stay for lunch. This was not monk’s gruel,
mind you. I can’t begin to adequately describe the wonderful flavors of the sumptu-
ous feast set before me. I never expected such a tasteful arrangement. The monks had
transformed ordinary home-grown vegetables into epicurean delights that were out of
this world. Their culinary art has been handed down since time immemorial, perfected
in temple kitchens throughout South India. Each dish is prepared as an offering to the
Lord. Each step of every preparation is prepared with God in mind. By preparing food
for God’s enjoyment and then offering it to the Lord, the meal becomes sanctified and
one can come closer to the Lord, simply by eating such food. Now, I myself always want
to get closer to God, and this seemed like a path I would have no trouble staying on.
Of course, to stay on this path one would require a divine cookbook of recipes. I asked
a few leading questions and soon the monks agreed to share their cornucopia with the
Mystic Trader family. You hold the results in your hands. der
Tra
stic
The My
X MONK’S COOKBOOK
THE SCIENCE OF LIFE, ÅYURVEDA 1
Åyurveda, the Science of Life
V ERILY, THE FOOD WE EAT IS WHAT WE

BECOME. YES, THIS IS A TIME-PROVEN
FACT. “THE FOOD WE EAT IS WHAT WE
become.” It is also a time-proven fact that we live and
we are healthy because of what we eat. No need to
kitchen into a virtual hospital, giving her family what
they need in delicious curries. She puts into the menu
what is needed to correct the sniffles when kapha sea-
son comes along. In the summer she cooks with the
heat-removing spices. Yes, Amma knows, inspired by
inject medicines to adjust the symptoms when we can Loving Ga∫eßa, whom she worships before preparing
eat the foods that adjust the causes. Food, the ®ishis each and every meal. She does. Read on.
of old wrote, is the best medicine.
There is no greater kitchen than the Amma nilay-
am, which is the real healing center of the home
and the community. Amma, mother, is the supreme
nurse, the only one in the home that keeps her fam-
ily healthy by serving what they look forward to, the
delicious meals they savor and enjoy. Her kitchen is
the only clinic that needs to be entered for the well or
ill, unless an arm is broken or other kinds of injuries
incurred which need professional expertise. We have
here for you the healing center of the New Age. How
did we come by it? Well, we transported it from the
Old Age to now. It is a precious collection of Asian
ingredients that must be in every Hindu home, stored Five Simple Remedies:
on kitchen shelves in beautiful jars, well labeled, like a Must for Every Home
a shrine to nature’s life-giving gifts. It is most pleas- By Dr. Virender Sodhi, M.D. (Åyurveda), N.D.
ing to our Loving Ga∫eßa to see all these items on Published in Hinduism Today, July 1994
the shelves. It is His great joy to see them growing
Å
in the garden, available to be freshly picked (fifteen yurvedic medicine emphasizes that a person
square feet of land can help feed an entire family). must take an active role in his or her own
We must remember that the sun and soil are the best healing process. Natural remedies that har-
“refrigerator,” and that cooling what has been picked monize with the body and promote the body’s own
diminishes its vitality; freezing even more so. Also, healing abilities are central to the ancient practice of
each Amma’s garden (her refrigerator out-of-doors âyurveda. Happily, many of these remedies are easily
and under the sun) must grow the foods that bugs and inexpensively made at home. These preparations
and snails don’t like to eat, or grow enough for them are so simple and so effective that they would be of
to eat, too. They live with us on planet Earth and great benefit to every household any time of the year.
have the same right to eat as do we. When we grow The five most important herbs and foods to have on
human food that they don’t want to eat, we need no hand year-round are ginger, garlic/onion, black pep-
pesticides or other chemicals, which are harmful to per, trifal and turmeric. With these, you can create
our bodies. Amma’s garden has within it the foods quick and effective remedies for a variety of ailments.
that grow in the natural soil of the area in which her A cautionary note: it is important to remember that
family lives and the foods that are not bothered by if you suffer from a serious ailment you should seek
other creatures who live with us that are not human. the advice of a trained physician.
In the list and explanations below Amma turns her
2 MONK’S COOKBOOK
BLACK PEPPER, Piper nigrum both food and medicine. They help increase digestive
Åyurvedic properties: light, dry; taste: pungent, bitter; secretions, promote proper fat metabolism and aid
diuretic; post-digestive taste: bitter; liver stimulant; in liver detoxification. Garlic and onion help relieve:
energy: hot; dosha action: decreases vâta and kapha, abscesses, asthma, atherosclerosis, coughs, diabetes,
increases pitta. Pharmacological actions: anti-parasit- digestive disorders, dysentery, earaches, hemorrhoids,
ic; digestive; diuretic; liver stimulant; nervine. [Dosha high blood pressure, high cholesterol, hysteria, in-
is an âyurvedic term for the humors which comprise flammation, and parasitic conditions.
and govern the body, mind and emotions. Vâta, cand Onion and garlic have much the same action, but
kapha are the three doshas.] garlic is much more potent that onion. They can
Black pepper is an excellent herb for sparking the both be eaten either raw or cooked for the condi-
digestive fire, increasing appetite, and cleansing the tions mentioned above. Dosage depends upon the
liver. It promotes hydrochloric acid secretions (which form. For taking raw, a medium-sized onion can be
help digest proteins), stimulates the nervous system, chopped and eaten as a salad with lemon juice. As a
and increases circulation to all parts of the body. It juice, 10–30 cc (a few ounces) of raw onion juice can
also increases sweating (to burn out fevers) and helps be mixed with honey. This is an especially helpful
expel parasites. remedy for asthma. As onion powder, Ω teaspoon is
Black pepper helps relieve anorexia, bronchial taken twice a day. Onions can be used in cooking and
asthma, bronchitis, cholera, common cold, diarrhea, stir frying for their many therapeutic effects. Cooked
eye diseases, fevers, frost bite, fungal infections, ner- onion is particularly good for vâta-type people. The
vous disorders, painful menstruations, poor circu- dosage for raw garlic is 1-2 cloves eaten once or twice
lation, rheumatic conditions, ring worms, skin ab- a day. As a dry powder, 500 mg is taken one to three
scesses, sluggish liver, syphilis, toothaches, and upper times a day. As garlic oil, 1-2 drops are taken three
respiratory infections. Black pepper provides a quick times a day. Garlic can be used in cooking or stir
and easy remedy for the ailments mentioned above. frying for its therapeutic effects. Neither onions nor
A standard dosage is 500–1,000 mg (approximately garlic should be consumed by those with gallbladder
Ω-1 teaspoon) eaten two to three times a day. This problems or kidney stones. These foods have a con-
can be boiled in one cup of water, covered to steep, tracting action and could increase the pain caused by
and taken as a tea sweetened with a taste of raw honey. such conditions. Also, pittas should be very cautious
This tea helps relieve the symptoms of cold, flu and when consuming garlic, as it can aggravate gastritis
painful menstruations. Black pepper powder can be and other pitta disorders.
sprinkled on food or mixed with a teaspoon of raw
honey and eaten from the spoon. Pitta people and GINGER, Zingiber officinale
those with ulcers should be careful of taking black Åyurvedic properties: light, oily; taste: pungent; post-
pepper. It can aggravate ulcers, inflammation and digestive taste: pungent; energy: hot; dosha action:
other pitta conditions. decreases vâta and kapha, increases pitta. Pharma-
cological actions: anti-inflammatory, antimicrobial,
GARLIC, Allium sativum; ONION, Allium cepa aromatic, carminative, cholesterol lowering, free radi-
Åyurvedic properties: heavy, oily; taste: sweet, pungent, cal scavenger.
bitter, sour, astringent; post-digestive taste: pungent, In âyurvedic medicine, ginger is used to increase
sweet; energy: heating; dosha effects: decreases vâta, the digestive fire—the key to radiant health. It con-
increases pitta and kapha. Pharmacological actions: tains enzymes and encourages the body to produce
analgesic, antibacterial, antiviral, antifungal, anti-in- enzymes that help digest fats, carbohydrates, and pro-
flammatory, antispasmodic, carminative, cholesterol teins. Ginger helps relieve: chest pain, cholera, com-
lowering, diuretic, expectorant. mon cold, diarrhea, dizziness, headaches, joint aches
Onions and garlic have been used for centuries as and pains, motion sickness, nausea, rheumatism,
stomachaches, and vomiting. digestion, skin disorders, and yeast infections. Trifal
Ginger decreases discomfort during pregnancy, in- is a wonderful preventive remedy that can be taken
cluding nausea and vomiting, and is also wonderful daily. It is a wonderful intestinal cleanser which gently
for postpartum care. In general, it helps alleviate nau- promotes regularity without irritating the bowels. It
sea, vomiting, diarrhea, and indigestion. Taken orally, first helps digest food, then aids in elimination. As a
ginger provides an excellent treatment for colds and dry powder, 3,000–6,000 mg (1-2 teaspoons) of trifal
fever, indigestion, water retention, nausea, elevated may be taken one to three times per day. As an extract
cholesterol, liver damage, and many other ailments. 500 mg is taken one to three times per day. Trifal has
Ginger is especially useful for stimulating kapha and no known harmful side effects.
for aiding vâta’s poor digestion, aches, and pains. For
dosage try º teaspoon dried ginger root powder or Ω TURMERIC, Curcuma longa
to 1 teaspoon freshly grated ginger root in warm water Åyurvedic properties: light, dry; taste: bitter, astrin-
as a tea. This tea can be consumed up to three times gent; post-digestive taste: bitter; energy: hot; dosha
per day. You can also sprinkle the above amount of action: balances vâta, pitta, and kapha. Pharmaco-
ginger directly onto your food to aid digestion. logical actions: anti-allergenic, antibacterial, antiviral
Externally, ginger powder can be mixed with water (anti-HIV), antifungal, anti-inflammatory, antioxi-
and used as a poultice to stimulate circulation, re- dant, antiparasitic, antispasmodic, antitumor, carmi-
lieve muscle and joint aches and pains, eliminate head- native, diuretic.
aches and chest pain, and regulate bowel movements. Turmeric is known as the King of the Spices in
To make a poultice, simply mix Ω to 1 teaspoon of âyurvedic medicine. A bitter spice, it helps cleanse the
dried ginger root powder with enough warm water liver, purify the blood, and promote good digestion
to form a paste. This can be spread onto the affected and elimination. It also has a powerful anti-inflam-
area. When using a poultice, take care to avoid the matory action without the unpleasant side effects of
eyes and mucous membranes. The poultice, as well as anti-inflammatory drugs.
any ginger residue left on your hands from making a Turmeric helps relieve: acne, allergies, ascites, auto-
poultice or a tea, can burn these sensitive areas. Other immune disorders, burns, chicken pox, diabetes, di-
than this, ginger has no dangerous side effects. gestive disorders, gallbladder problems, liver damage
due to toxic chemical exposure and drug use, liver
TRIFAL, Terminalia chebula, Terminalia disorders, skin rashes, tumors and ulcers.
bellinica and Phyllanthus emblica Turmeric is very helpful for all doshas. In India,
Åyurvedic properties: light, dry; taste: sweet, sour, as- it has been used for thousands of years for its many
tringent, bitter, pungent; post-digestive taste: bitter; healing and cleansing properties. It is a wonderful
energy: warm; dosha action: balancing for vâta, pitta skin cleanser, color enhancer, and food preservative
and kapha. Pharmacological actions: adaptogenic, and is widely used for ritual purification. Also, recent
antibacterial, antivirial, antifungal, antiyeast, anti- studies show that turmeric is effective against cancer-
histaminic, anti-inflammatory, antioxidant, antitu- ous tumors and HIV.
mor, blood pressure lowering, cholesterol lowering, As a dry powder Ω–1Ω teaspoons of turmeric may
digestive, diuretic, laxative. Trifal (Hindi), known in be taken two to three times per day. As an extract (8:1)
Sansk®it as triphala, is an ancient âyurvedic herbal 250 mg is taken three times per day. Turmeric has no
combination revered for its many therapeutic effects. known harmful side effects and is safe for everyday use.
It is a rasâyana, or formula which constantly reju-
venates and balances the body. Trifal helps relieve:
anemia, bowel toxicity and irregularity, carbohydrate
intolerance, chronic lung diseases, constipation, dia-
betes, eye diseases, high cholesterol, hypertension, in-
4 MONK’S COOKBOOK
The Åyurvedic Qualities of Foods

A Quick Reference Drawn from Renowned Sources
The previous section gave a basic list of the essential breath. Anise seeds have a heating effect on the body
food remedies that every home should have. It is es- and are a good appetizer that enhances pitta dosha,
pecially designed for householders just getting started destroys mucus accumulations due to kapha dosha
in the art of Indian cookery. Below is a more com- in the intestines and soothes vâta dosha.
prehensive directory of dozens of herbs and foods.
You may wonder, “What about protein?” The answer ASAFOETIDA, Ferula asafoetida
is simple, though not obvious. The wonderful herbs, Asafoetida has a unique sulphurous odor and pun-
spices, fruits, vegetables and dairy products that ây- gent taste that takes a little getting used to for those
urveda recommends contain more than enough pro- who didn’t grow up smelling it. Nevertheless, asafoe-
tein for good health. Indeed, protein is not a concern tida is by far the strongest aid to the gastro-intestinal
in âyurveda. It is hardly mentioned. The body’s need canal. It stimulates pitta (water and fire element), aids
for protein has been highly overrated in modern food in its movement through the intestines, destroys
times, and in fact excess protein creates toxins in the ama (toxins) and eradicates worms in the intestines.
body leading to bone disease. Everything the human It dissipates gas from foods like lentils and beans,
body needs is fully contained in a wholesome, fully- making them lighter and more digestible. This crys-
balanced, vegetarian diet. Below we have listed and talized plant resin is also effective against other vâta
described the âyurvedic qualities of the herbs, spices, (the air and ether element) disorders, like arthritis
fruits, vegetables and other foods found in whole- and light-headedness.
some Hindu homes. Loving Ga∫eßa wants all of His
nearly one billion devotees to follow this example. BASIL LEAVES, Ocimum sanctum
Every Hindu is aware of the sacredness and me-
Spices and Herbs dicinal effect of the holy basil, or tulsi. It is attributed
to Vish∫u for its preserving powers. Wise elders often
AJAWAYAN SEEDS, Carum copticum say that one should eat seven basil leaves each day for
Ajawayan is very much an exclusive Asian herb. It is good health. Basil leaves are pungent in taste, balanc-
often found only in Indian grocery stores. Ajawayan ing to kapha (the water and earth element) and calm-
seeds (also called ajwan) resemble cumin seeds but ing to vâta. Basil is effective against respiratory tract
are smaller in size. They have a distinct aroma, a bitter diseases, coughs and colds. It is a wonderful tonic
and pungent taste and, unlike the cooling cumin seed, for the heart and the immune system, and it clears
are heating. As such, this herb is a digestive stimulant, the mind and breaks up prâ∫ic congestions in the
and a strong one at that. It relieves indigestion and aura. The basil plant itself has a purifying effect on
colic (intestinal pain) almost miraculously. Ajawayan the environment.
is often mixed in lentils, beans and leafy vegetable
curries to counteract the gas from their digestion. Be- BAY LEAVES, Laurus nobilis
cause of its potent nature, ajawayan is used in small Bay leaves are pungent and aromatic. They give a dis-
amounts. tinct appetizing flavor to food when they are cooked
in oil and mixed into curries or rice dishes. Bay leaves
ANISE, Pimpinella anisum help promote the evacuation of phlegm (kapha) from
Anise is a sweet and pungent aromatic spice. It has the lungs and throat. They assist vâta by encouraging
a refreshing, pleasant taste. It is sometimes chewed intestinal movement, and they improve pitta’s cata-
with cardamom pods after a meal to refresh the bolic activities.
CARDAMOM SEEDS, Elettaria cardamomum used for coughs and colds. It is also well known as
For centuries cardamom has been extolled by spice a pain reliever. Clove oil, a concoction made from
traders for its sweet flavor and smell. It is found in boiling cloves in ghee (clarified butter), is a remedy
just about all Indian desserts. Cardamom has a sweet, for toothache and is rubbed on joints to soothe rheu-
pungent taste and is very calming to the nervous sys- matic pains.
tem and the mind. Thus it is a pacifier of vâta dosha.
It cures kapha in the respiratory tract and is known CORIANDER, Coriandrum sativum
as a tonic for the heart. It stimulates digestion with- The coriander plant offers to Amma’s nilayam its
out aggravating the pitta dosha. Cardamom pods are leaves and seeds. A universal balancer of the doshas,
often chewed with anise seeds after meals as a breath its taste is bitter and pungent. No hot Indian coconut
freshener. This spice combination also counteracts chutney or spicy rice is complete without a garnish
belching and vomiting. of fresh coriander leaves (cilantro). It is a household
remedy, as its cooling effect mends disorders due to
CAYENNE PEPPER, Capsicum annuum an overstimulated digestive fire. This is why hot foods
Cayenne pepper is used either in its fresh green or red are garnished with cilantro and almost every blend
chili form, as dried pods or powder. Many hot curry of masala powder contains ground coriander seeds.
powders and garam masalas derive their color and Coriander aids in the absorption of herbs and food.
pungency from cayenne. Cayenne pepper is food for It is used to heal skin rashes, inflammations and a
the digestive fire. It stimulates appetite, destroys toxic host of other ailments caused by the aggravation of
build up, kills worms in the intestines and purifies the the body’s fire element.
blood. It can also “jump-start” weakened organs after
an operation. Due to its high pitta nature, cayenne CUMIN SEEDS, Cuminum cyminum
pepper is used sparingly, especially during the sum- Cumin seed is another prevalent herb in Indian cook-
mer and for people with high pitta dosha. Åyurveda ing. The seeds are aromatic and pungent. Acclaimed
generally prefers using black pepper in medicinal for- as an herb of the stomach, it is a well-known digestive
mulations when heating action is called for. stimulant and appetizer. Cumin seeds give character
to almost every curry, lentil or chutney. They have the
CINNAMON BARK, Cinnamomum zeylanicum often-needed effect of dissipating gas from complex
Nearly everybody on this planet can recognize the carbohydrates like dals. Cumin seeds are cooling to
soothing and refreshing aroma of cinnamon sticks. the body despite their pungency. They are pacifying
It is a wonderful spice and medicine with a taste that to vâta and kapha and a gentle stimulant of pitta.
is pungent, sweet and astringent. Cinnamon is very
beneficial to the respiratory and alimentary canal. It CURRY LEAVES, Murraya konigii
regulates kapha in the lungs, relieving coughs and Curry leaves are an exclusive Indian garnish that give
colds. Cinnamon also aids in digestion and the as- a subtle smell and taste. They are found in almost
similation of digested food. It is also strengthening every non-dessert food. Whole leaves are added to the
to the heart and kidneys. cooking oil when popping mustard seeds or cumin
seeds. Curry leaf is also an appetizer and a digestive
CLOVES, Eugenia caryophyllus stimulant which has a cooling effect. The leaf has a
The unmistakable aroma of cloves can be found both bitter and pungent taste that helps promote move-
in the kitchen and the perfume industry. Cloves are ments of the intestines and activates digestive secre-
pungent and heating. This herb lends itself both as tions. Its effects are similar to cumin seeds, being
a pacifier for kapha (which governs the lungs, mu- pacifying to vâta and kapha and mildly stimulating
cus production and bodily functions of assimila- to pitta.
tion) and vâta. It is a stimulator for pitta. Clove is
6 MONK’S COOKBOOK
FENNEL, Seeds, Foeniculum vulgare MINT, Mentha sp.

It is a custom in India to serve raw fennel seeds after a The smooth and slightly pungent taste of mint can
sumptuous rice and curry meal. This spice is extolled often be recognized in Indian chutneys, desserts and
in âyurveda as a universal balancer of doshas. The teas. There are many types of mints—peppermint,
taste is sweet and pungent. It is a digestive rejuvenator, spearmint, thyme and more. Generally they are
activating proper digestive functions when needed highly constituted of âkâßa, giving them a light, cool-
and reducing the digestive fire (pitta) when it has ing, calming quality. Mints are mild in their actions
been over stimulated. It calms the mind yet prompts and are usually used with other herbs to enhance
alertness. Fennel seeds combine well with coriander or reduce more aggressive properties. For instance,
seeds and cumin seeds, two other cooling spices. because of their cooling action, mints are added to
hot chutneys. Mints are harmonizing and relaxing to
FENUGREEK SEEDS, Trigonella foenumgraecum the body and mind.
No sambar is complete without fenugreek (methi)
seeds. The taste is bitter, pungent and sweet. It is a MUSTARD, BLACK, Brassica nigra
good pacifier of vâta (which governs the colon, nerves Black mustard seed is very popular in Hindu cooking.
and bodily functions of evacuation and movement) It is popped in hot oil, usually with other spices like
and kapha. It promotes growth and healing, and it is a cumin seeds or ajawayan, and then added to curry
rejuvenator. Fenugreek is also a digestion-aiding spice. dishes. This process is called tempering. Black mus-
tard seeds assist in the digestion of protein. The pun-
GARLIC, Allium sativum gent seed is a pacifier of both vâta dosha and kapha
Garlic’s medicinal property is well known by most dosha. Mustard oil is used to cure rheumatic pains in
of the world’s medical traditions. Åyurveda extols joints, a vâta disorder. Mustard seeds in large amounts
it as a rejuvenator of vâta. The whole garlic plant cause vomiting, so they must be used cautiously.
is recommended for use by âyurveda as it contains
five of the six tastes—sweet, salty, bitter, pungent andNEEM LEAVES, Azadiracta indica
astringent—lacking only sour. Garlic reduces kapha The neem tree is universally acclaimed the village
phlegm production and purifies the blood. Its pun- pharmacy in India. Its various parts are employed in
gency stimulates digestion. a host of preparations, especially to cure skin prob-
lems, purify the blood and cleanse the intestines of
GINGER ROOT, Zingiber officinale parasites and toxins. In cooking, its leaves are used
Ginger is one of the most widely used spices in Hindu to garnish rice, rasam or sambars. Neem provides
cooking. From curries to desserts, ginger is a must the bitter taste in diet. Neem leaves are high in the
in any kitchen. Åyurveda considers ginger as vishv- vâta element, thus they promote all types of move-
abhesaj, “universal medicine.” It is used in its fresh ment within the body and mind. Neem stimulates the
form or as dry powder. Its taste is pungent and sweet. immune system, enhances healing and has a cooling
Ginger powder, with its more potent drying and di- effect, thus counteracting fevers. It is very beneficial
gestive stimulant action, is employed to pacify kapha to pitta and kapha doshas and is used with discretion
and stimulate pitta. Fresh ginger is more effective for to calm the vâta dosha.
calming vâta. Ginger root is a part of many âyurvedic
formulations to relieve the conditions of any of the NUTMEG, Myristica fragrans
aggravated doshas. Paste made from ginger powder is Nutmeg is a calming and aromatic spice. It is often
applied externally to relieve aches and pains. Ginger taken with milk and cardamom to induce natural sleep.
is a wonderful tonic for the whole body, especially the Pungent in taste, it is a good spice to calm the vâta do-
heart and an agitated mind. sha. It soothes the nervous system and clears the mind.
Nutmeg also helps tremendously with the absorption
of digested food and acts as a rejuvenator. Nutmeg is also acts as a vâta dosha calmer. Thus it is often used
always taken in very small amounts, a pinch at a time, in conjunction with nutmeg or valerian to induce
since it can be dulling when taken in excess. sleep. Poppy seeds are sometimes mixed with beans,
dals and leafy green vegetables to dissipate the gas
ONION, SMALL RED, Allium cepa from their digestion.
Small red onions are more pungent than the bigger
varieties (which are sweeter) and are more com- SAFFRON, Crocus sativus
monly used in Indian cooking. Åyurveda generally Saffron is definitely one of the most expensive spices.
recommends onions be eaten cooked rather than Fortunately, though, it is so potent that it need only
raw. Cooked onions are pacifying to vâta and kapha. be used in small amounts. It is often added to en-
Onions have a heating effect, thus stimulating the hance the taste of desserts or rice dishes. Its taste is
digestive fire. They provide stamina, strength and a pungent, bitter and sweet. Saffron is known to be an
general well being to the body. effective rejuvenator of tissues. It aids in the assimila-
tion of nutrition into all the tissues of the body. It is
PEPPER, BLACK, Piper nigrum very balancing to all three doshas and emits a cooling
The seeds of the Indian black pepper (known as pep- and soothing effect for pitta. Saffron enhances the
per corns) can probably be found in every kitchen on effects to the body of other foods and herbs.
earth. Black pepper, often used in a powdered state, is
a powerful taste enhancer and appetizer. Its pungent SALT, SEA OR ROCK
taste and heating action not only aids digestion but Unrefined sea salt and rock salt are different from the
also burns away toxic waste (ama) and mucus build- usual table salt. They have a combination of miner-
up in the gastro-intestinal tract. Black pepper is used als and are less concentrated compared to table salt.
in salad dressings as an antidote for cold and raw Åyurveda recommends these salts. Salt is just as im-
vegetables. Its drying action helps maintain the respi- portant to the body as water. All the tissues in our
ratory system by drying up excess phlegm (kapha). body and most biological functions require salt. Salt
serves as an appetizer, bringing out the flavor of food
PEPPER, INDIAN LONG, Piper longum and is essential to the proper functioning of digestion
The Indian long pepper or pippali is a close relative of and assimilation as a whole. Salt prevents distention
black pepper. Like black pepper, its taste is pungent. in the stomach. Salt is a combination of water and fire.
It acts to stimulate digestive functions and main- It stimulates kapha and pitta and pacifies vâta.
tain the respiratory system. However, the Indian long
pepper is unique in that it is also a rejuvenator of SESAME SEED, Sesamum indicum
weakened tissues and biological functions, especially Sesame seeds are a wonderful rejuvenative food, espe-
for the lungs. In âyurvedic terms it is known as a cially for vâta. They have a strong heating effect which
rasâyana. Trikatu is a renowned âyurvedic formula- soothes the cold quality of vâta. However, sesame is
tion of equal parts Indian long pepper, black pepper usually avoided by people with a high pitta constitu-
and dried ginger that is used to stimulate pitta and tion. Sesame seeds are very strengthening to the lungs,
cleanse the gastro-intestinal tract of ama. and help alleviate an aggravated kapha.
POPPY SEEDS, Papaver sp. TAMARIND, Tamarindus indica

Poppy seed, like ajawayan seed, is an exclusive Indian The sweet and sour taste of the tamarind pulp is a
spice. It is used in small quantities. Åyurvedically, it famous ingredient in rasams, sambars and chutneys.
is a mind calmer and digestive stimulant. The taste is The juice of the tamarind is extracted for cooking by
pungent, astringent and sweet. It is used to assist the soaking the pulp of the tamarind fruit in water for fif-
small intestines with assimilation. Its heating action teen minutes, then squeezing out the juice. Tamarind
8 MONK’S COOKBOOK
is a mild laxative. It serves as an appetizer and bal- too on planet Earth and are as loved by Ga∫eßa as
ances high pitta distortions caused by overexposure are we. There are, of course, other ways to make a
to the sun or pungent foods. Tamarind calms vâta but Chaturthî raˆgoli for our Loving Ga∫eßa to enjoy, us-
can aggravate the kapha dosha if used excessively. ing essential spices and other pantry items that are
standard in every Hindu Amma’s home, seen in big
TURMERIC, Curcuma longa jars in every kitchen. For example, below is a simpler
Turmeric is used both as a spice and a cosmetic. Ga∫eßa, made with six healing ingredients: the five
It is a very purifying, cleansing spice and a natural home remedial foods described by Dr. Sodhi, along
blood purifier and revitalizer. Turmeric has a bitter, with jaggery for Ga∫eßa’s happy, ever-giving face. To
astringent and pungent taste and is a general balancer the right are two swastikas, one made with six ingre-
of all three doshas. It stimulates pitta digestion, al- dients and the other with thirty-one.
leviates vâta aches, pains and anxiety, and it reduces
kapha congestion. Turmeric also stimulates the im- The Herb of the Day
mune systems and revitalizes the skin, both being
vâta functions. It is often used in pickles because of There are 31 important herbs and spices listed to the
its anti-bacterial, preservative effect. right, one for each day of the month. Each day in
your home, make it a point to feature the item of the
Anna Ga∫eßa Raˆgoli day in your menu in some way. Be creative and enjoy
An Image of Ga∫apati Made with Herbs these wonderful foods throughout the year for good
And Spices, a Special Sâdhana for Ga∫eßa Chaturthî health and longevity.
Below is an image of Ga∫eßa we created in our

publications facility. The chart on the following page
shows the ingredients used, all from the inspiration
of the Lord of Categories. Nearly all the spices ây-
urveda recommends (from the listings above) went
into our raˆgoli (kolam in Tamil) of loving Ga∫eßa.
We enlarged the drawing (below) on a photocopier,
then placed each spice with a spoon into its assigned turmeric
area. Two suggestions: work from top to bottom to
avoid disturbing already placed spices; and put the jaggery
turmeric on last, no matter where it is located! Other
spices with similar color and texture can be substi-
tuted for those not yet in your pantry.
Each month on His special day or at least yearly
during the Ga∫eßa Chaturthî festival, gather with
trifala
the entire family and create this raˆgoli (kolam in
Tamil) of our loving Lord in all the healing foods peppercorns
that He wants us to use daily for the dear children
garlic
and their parents. Performing this sâdhana ensures
that the proper spices are in the pantry and reminds
everyone of the value of their use. It will be fun for ginger
the whole family. After Chaturthî day take the health-
giving ingredients to a garden or park and offer them
to the birds, mice and insects, for they live with us
curry leaves saffron

turbinado sugar cayenne
cumin garlic
cloves
salt nutmeg
jaggery
tamarind fenugreek
coriander
ajwan neem leaf
sesame
fennel
peppercorns
cinnamon chips
mint turmeric
triphala bay leaves
basil star anise
cardamom nutmeg
asafoetida red pepper ginger mustard seeds
1. peppercorns 17. jaggery

2. trifala 18. ginger
3. tamarind 19. nutmeg
4. turbinado sugar 20. star anise
1 5. cumin 21. neem leaf
26 27 28 29 30 31
6. cloves 22. fennel
2 7. salt 23. sesame
8. curry leaves 24. bay leaves
3 9. turmeric 25. mint
25
10. red pepper 26. cinnamon
4
11. mustard seeds (chips)
12 12. saffron 27. ajawan
5
7 8 9 10 11 13. cayenne 28. basil
13 14. nutmeg 29. cardamom
6
15. fenugreek 30. asofoetida
14 16. coriander 31. garlic
24
15 1 31
9
16 2
18 19 20 21 22 23
17
18 17
10 MONK’S COOKBOOK
burning urination as well as rashes, such as measles

and chicken pox.
DATES, Phoenix dactylifera

Fresh dates are sweet and cooling. Energizing and
nourishing in quality, dates increase each dosha and
generally promote health. Concoctions of dates and
ghee can improve digestion, help anemia and relieve
fatigue. A poultice of date sugar can soothe a painful
muscle. Dates and certain herbs relieve coughs and
other ailments of the chest region.
Fruits
FIGS, Ficus carica
Fresh figs are sweet and cooling. They calm vâta and
APPLES, Malus domestica pitta and promote kapha. They are a good source of
Slightly astringent and cooling, sweet apples are good iron and to build up the blood, especially recom-
for pitta and kapha. Raw apples can help constipation, mended for women in their childbearing years. Figs
bleeding gums and cold sores. The juice is useful in strengthen the gums, relieve indigestion, heartburn,
gastritis, colitis and bladder infection. Cooked apples diarrhea, burning urination and give some relief in
can alleviate diarrhea and dysentery. asthma. Figs should not be taken with milk or by
people suffering from diarrhea or dysentery.
APRICOTS, Prunus armeniaca
Sweet, astringent and heating, apricots increase pitta. GRAPES, Vitis vinifera
Apricots are taken in large quantity to relieve chronic Grapes are sour, sweet and heating. They stimulate
constipation and to help in anemia. kapha and pitta and should be used for vâta in mod-
eration. Red, purple or black grapes are tridoshic,
BANANAS, Musa paradisiaca sapientum meaning they are balanced in their effect. They are
Sweet and cooling in quality, ripe bananas decrease vâta sweet, sour and astringent, with a cooling energy and
and increase pitta and kapha. They energize muscle, a gentle laxative effect. Grapes and grape concoctions
fat, nerve and reproductive tissues and are used to alle- are taken for problems of urination, chest pain, cough,
viate constipation, muscle cramps and burning urina- fever and sexual debility.
tion. Bananas should not be taken with milk or yogurt.
GRAPEFRUIT, Citrus paradisi
CHERRIES, Prunus avium Sweet, bitter and cooling, grapefruit subdues vâta
Sweet, sour, astringent and heating, cherries pacify and increases pitta and kapha. It encourages healthy
vâta and kapha, but may increase pitta if taken in intestines and prevents diarrhea, dysentery and other
large amounts. They are good for mental fatigue, infectious diseases of the digestive tract.
stress, insomnia and effective in premenstrual syn-
drome and motion sickness. LEMONS, Citrus limonum
Sour and heating, lemons calm vâta, detoxify and
COCONUTS, Cocos nucifera balance pitta but may stimulate aggravated pitta
Sweet and cooling, coconut pacifies vâta and pitta and kapha doshas. In âyurveda, lemons have great
but may aggravate kapha when taken in excess. Co- healing value. They are used for high blood pressure,
conut oil is useful for skin problems such as sunburn. nausea, vomiting, indigestion, gas, morning sickness
Coconut water can help in stomach disorders and and kidney stones.
LIMES, Citrus aurantifolia stop diarrhea. Pears can stimulate the appetite and
Sour and slightly bitter, limes calm vâta, but can ag- help inflamed gums.
gravate pitta in excess and stimulate kapha. They cool
the pitta-provoking nature of hot, spicy foods. Lime PINEAPPLES, Ananas comosus
improves appetite and digestion, relieves heartburn, Sweet, sour and heating, ripe pineapples are soothing
nausea and hyperacidity. to vâta and kapha and all right for pitta. Pineapple is
helpful in cases of indigestion and constipation. Its
MANGOS, Mangifera indica pulp relieves some skin irritations.
Ripe mangos are sweet and heating and balance the
three doshas. Mangos are an energizer and useful to PLUMS, Prunus domestica
help lactation in women. Green, unripe mangos dis- Sweet, astringent and cooling, plums increase kapha.
turb all three doshas unless pickled, in which case they In small quantities they help the system produce
help digestion and improve the flavor of food. more blood, open the lower digestive tract and clean
the stomach. Plums are very useful in subduing ex-
MELONS, Cucumis melo cess vâta and pitta.
Sweet and cooling, melons calm vâta and pitta but
may provoke kapha. Melons have a diuretic action. POMEGRANATES, Punica granatum
The rind can help with rashes and acne, and chewing Sweet, sour and astringent, pomegranates increase
melons can relieve bleeding gums. Melons should be vâta and decrease pitta and kapha. They promote the
eaten alone. production of red blood cells and are good for anemia,
fever and heart conditions. Pomegranates are used to
ORANGES, Citrus sinensis treat nausea, vomiting, rashes and morning sickness.
Sour, sweet and heating, oranges pacify vâta and Fresh juice in each nostril can stop a nosebleed, and a
stimulate kapha when taken in excess. Sweet oranges drop in the eye can relieve burning.
are all right for pitta, but sour ones provoke this do-
sha. Oranges are useful for bleeding gums, hemor- RASPBERRIES, Rubus strigosus
rhoids, bloodshot eyes, hangover, high blood pressure Sweet, slightly sour and astringent, raspberries stimu-
and indigestion. late vâta and calm kapha. Eating more than two hand-
fuls at a time may cause vomiting. Medicinally, they
PAPAYAS, Carica papaya relieve urinary problems, bleeding gums and hem-
Sweet and heating, papayas calm all three doshas but orrhoids, and are able to slow bleeding and control
should not be taken more than once a week by pitta profuse menstruation.
constitutions. They are helpful for cough, asthma,
liver and spleen disorders. The enzymes in papayas STRAWBERRIES, Fragaria virginiana
enhance digestion. Sour, sweet, astringent and heating, strawberries in
moderation are suitable for all doshas. Daily con-
PEACHES, Prunus persica sumption may help in pulmonary tuberculosis or
Sour, sweet and heating, peaches pacify vâta and anemia.
promote pitta. They are used in control of worms
and the treatment of kidney stones, high fever and WATERMELONS, Citrullus vulgaris
constipation. Sweet and cooling, watermelon provokes kapha and
vâta and relieves pitta. It binds the stools and flushes
PEARS, Pyrus communis the kidneys. The dried pulp is used in cosmetics to
Sweet, sour and cooling, pears stimulate vâta, calm improve the skin.
pitta and reduce kapha. A pear eaten alone can help
aggravates vâta and needs to be eaten with onions

and garlic for balancing out the wind element in the
body. Fern tips cook in less than five minutes when
steamed or boiled. If they are overcooked they be-
come unbearably astringent and unctuous. They
should be eaten no more than once or twice a week
according to Hawaiian cultural tradition.
MUSHROOMS, Mussirionis
Vegetables There are many types of mushrooms. In general they
are light and dry, which makes it a good food for
kapha people. Their astringent and sweet taste also
BEETS, Beta vulgaris make them pacifying to pitta. kapha and pitta con-
Sweet and heating, beets increase pitta. Their alkaline stituted people may take them raw. However for vâta,
nature and iron content make them a blood-produc- the mushroom’s light and astringent quality makes it
ing food. Beets and beet tops are excellent for iron or aggravating. This quality is somewhat counteracted
calcium deficiency. when mushrooms are cooked. Mushrooms should be
eaten in moderation(once or twice a week) as they
BITTER MELON, Momordica charantia can be dulling owing to its tamasic nature.
Bitter and cooling, bitter melon can provoke vâta
and soothe pitta and kapha. It is used to treat fever, RADISHES, Raphanus sativus
anemia, diabetes and worms. Cooked bitter melon is Pungent and heating, radishes are fine for vâta and
good for cleansing the liver. It is good for pregnant kapha. They can improve digestion, help relieve gas,
women and diabetics. Drops of juice in the nostrils flush the liver and get rid of intestinal worms. The
can relieve migraine. long white daikon is especially effective.
CARROTS, Daucus carota SPINACH, Spinacea oleracea

Sweet, pungent and heating, carrots are calming for Pungent, bitter, sweet and cooling, spinach provokes
vâta and kapha but stimulate pitta when taken in ex- vâta and pitta but can be calming to kapha. Spinach
cess. Carrots are digestive, laxative and can detoxify is used to treat asthma and coughs. The juice applied
the body. They are used to treat anemia, chronic in- externally can relieve swelling.
digestion and cancer.
TARO ROOT AND LEAF, Colocasia esculenta
CUCUMBERS, Cucumus sativus Sweet, pungent and neither hot nor cold, taro root
Sweet, astringent and cooling, cucumbers increase increases vâta. The root is unctuous and heavy to
kapha. They work magically on restlessness caused digest, but if digested well it gives much strength. It
by heat, and the juice gives instantaneous relief to should be cooked with black cumin, red cardamom,
any burning sensation in the stomach. Cucumbers ajawayan, garlic or ginger. Taro root cooks in about
cure constipation and counteract hyperacidity and 40-60 minutes. In cases of dry cough, taro root liqui-
gastric or duodenal ulcers. fies the cough and expels mucous. Taro leaf is bit-
ter, sweet and slightly unctuous. Like the root, taro
FIDDLENECK FERN TIPS leaves contain oxalic acid in crystal form. If eaten
Fern tips are a delicacy when they are picked fresh. uncooked, these crystals prick the digestive canals,
This is an astringent food that is light and easy to causing painful swelling that can even be deadly. For-
digest, very good food for kapha people. However it tunately, cooking completely breaks down the acid,
alleviating the potential hazards. Taro leaf must be kaloids primarily in their leaves, which should not
steamed (or boiled) for 40-60 minutes. The cooked be used. Nightshades are related to the air element.
leaf is easy to digest, subdues pitta and strengthens Cases are reported in which individuals have been
kapha dosha. It is best cooked with garlic and cumin cured of osteoarthritis simply by abstaining from
seeds, which makes it balancing for vâta dosha. Both all nightshade plants. These foods should be taken
the root and the leaf should be eaten no more than moderately, once or twice a week, and not mixed
twice a week. with yogurt, milk, melon or cucumber. Individuals
with kidney stones, gallstones or gout are advised to
SWEET POTATOES, Ipomoea batatas refrain from most nightshades because of the high
Heavy, warming, sweet potatoes increase kapha. De- oxalate content. (Kidney stones are calcium oxalate
spite the label “potato,” these are not members of crystals). Other high oxalate foods are: spinach, beet
the nightshade family. Their leaves may be used as leaves, rhubbarb, parsley, cranberry, nuts, black tea
a vegetable. Natives of tropical America, these rela- and cocoa.
tives of the morning glory can be eaten by those who
cannot eat white potatoes and are more nutritious. EGGPLANT, Solanum melongena
The orange-fleshed varieties are high in beta carotene Eggplant is very popular in India, though it is not as
(vitamin A)—the brighter the orange color, the more highly nutritional as other vegetables. It is somewhat
nutrition. They are mildly laxative and may create gas. toxic to the system and should not be eaten more than
once a week. It is pungent, astringent and heating. It
TURNIPS, Brassica rapa encourages agni and detoxifies the colon but should
Sweet, pungent and cooling, turnips balance all three not be eaten by those with kidney or gallstone prob-
doshas. They purify the system and help it produce lems. Eggplant is high in oxalic acid, which causes the
more blood. Turnips are prescribed for healing in formation of calcium oxalate crystals.
cases of jaundice, edema, bronchitis, scabies, psoria-
sis and eczema. POTATOES, WHITE, Solanum tuberosum
Cool, light and dry, white potatoes aggravate vâta,
YAMS, Dioscorea benefit kapha and have a neutral effect on pitta. Pit-
The true yams (tuberous roots of the lily family and tas and kaphas do best with boiled or stewed potatoes.
cousins of onions and asparagus) of India, Africa and They should be eaten no more often than three to five
the Caribbean lack vitamin A. But they are antihel- days a week. Pitta people can eat baked potatoes. Vâta
minthic (expel worms) and antihemorrhoidal. They people need their potatoes well spiced and moistened.
are similar to sweet potatoes in increasing kapha. Potatoes, being rich in vitamin C, are an old âyurvedic
There are hundreds of varieties ranging from sweet cure for scurvy. An important part of the nutrition
to bitter to tasteless. Some are used to make poultices is in the skins. Easy to digest, they are recommended
to reduce swelling. The quasi-yams of North America for people with nervous indigestion or liver weakness.
are a moist-fleshed variety of sweet potato. However, eaten alone, or with fatty condiments or in
poor food combinations, the potato may be consti-
Nightshade Plants (Solanaceae) pating and vâta aggravating. Potatoes are one of the
few nightshade plants that can accumulate enough
Nightshade is in the solanaceae family of flowering toxins in their edible portion to be overtly toxic. For-
plants. It includes the white potato, eggplant, tomato, tunately, this is easily seen. Wherever the skin has a
red pepper, capsicum, tobacco and many garden or- green shade, the alkaloids solanine and chaconine
namentals. Belladonna (Atropa belladonna or deadly have accumulated close to the surface. Peeling ¿ inch
nightshade) is from the same family. Some species, or less off these areas will remove the toxins. Potatoes
tomatoes among them, accumulate poisonous al- need dark, cool storage.
TOMATOES, Lycopersicon esculentum food which can be eaten without limitation, even at
Tomatoes, though among the world’s most popu- every meal.
lar foods, are generally toxic to the human body Brown rice refers to any whole rice with only the
and should be eaten no more than once or twice a rough husk removed but the bran and germ intact.
week. They are only recommended in âyurveda when Thus, the life force and ability to grow is retained. It
cooked with certain spices for healing purposes. Sour is warming, heavy, moist and rough, sweet and astrin-
and slightly pungent, ripe tomatoes upset all doshas gent. It is balancing for vâta, but slightly unbalancing
when eaten raw, as do green and yellow tomatoes. for pitta and kapha. Its high fiber prevents constipa-
Therefore, tomatoes must be eaten cooked to main- tion. Its germ and bran contains proteins, vitamin
tain good health. B and minerals not found in white rice. It should
be well cooked and well chewed. Mixing it half and
Grains half with barley will cool it for pittas. Rice and barley
combined, âyurveda explains, dispels fatigue.
Grains are classified as sweet by âyurveda. They have
a grounding, calming effect, smoothing out meta- WHEAT, Triticum
bolic functions. Whole grains are more nutritious Wheat is the heaviest, moistest of all grains, excellent
and balancing than refined grains. Vâtas and pittas for gaining weight and very grounding when served
benefit from a good helping of grains, while kaphas with foods that are cool and moist, like cheese. Wheat
should eat somewhat less. Grains provide the en- is good for vâta and pitta, but unbalancing for kapha.
ergy for work. In Asia a grain may be 60 percent of It is well suited for hard physical labor and cold cli-
a complete meal. Each type of whole grain, such as mates. Wheat is the second most widely used grain in
rice, wheat and millet, has its unique qualities. Sug- the world. Rice is number one. Unfortunately, many
ars mixed with grains may cause gas. Whole grains people have a severe intolerance for wheat—one in
keep their prâ∫a for a year. Flour should be eaten 500 persons in some areas. Studies have traced this to
within two weeks after grinding, lest it become tama- exposure in early infancy, perhaps as young as three
sic. Breads become tamasic eight hours after they are weeks. Infants cannot digest grains that early. The
baked. Refined, highly processed flour should not be wheat is treated as a toxin, and the body develops
eaten, for it coats the intestinal tract with a paste that
antibodies which may be triggered as a reaction to
is constipating and debilitates proper assimilation. the intake of wheat throughout life. Wheat reactions
can be complicated by an intolerance for cow’s milk,
RICE, Oryza sativa which produces similar symptoms, ranging from
There are over 40,000 varieties of rice. It is the queen mild sluggishness to indigestion, headache, joint
of grains, the staple food for most of humanity, pain and moodiness, puffiness in the face and sinus
grown in countries throughout the world. Basmati problems. You can test this in your own system by
is the famous, aromatic long-grained rice from India simply abstaining from wheat and dairy for a few
and Pakistan that balances all three doshas. It is very months. If such symptoms disappear, you will know
light and cooling. Texmati is an excellent substitute your own body’s tolerance. A more severe intolerance
grown in North America. Åyurveda recommends un- for the gluten protein in wheat results in malabsorp-
polished white basmati mixed with mung dal, a dish tion, bloating, irritability, diarrhea. Severe cases of
called khicheri, as a mono-diet to balance, cleanse gluten intolerance is called celiac’s disease. Babies
and rejuvenate the system. Milled varieties, some of do best on mother’s milk for even up to two years
which are parboiled before milling, have reduced nu- with the slow introduction of pureed fresh fruits
tritional value and increase kapha but are more easily and vegetables. The habitual use of wheat crackers
assimilated by delicate stomachs. Rice is a miracle and biscuits as snacks for children also contributes
to wheat intolerance.
Millet, Panicum miliaceum TUR, Cajanus cajan

This tiny grain is hot, light and dry. It is balancing Astringent, sweet and heating, tur dal made into a
for kapha. Vâta types should not eat it alone as it is soup is calming for vâta and kapha. It is good for
too light and dry. Its sweet after-effect balances out strengthening muscles and as a blood builder, also
its heat for pitta, especially if it is cooked with extra great for skin, eyes, bones and joints.
water. Millet is high in calcium. The dark millet of In-
dia, called ragi, is renowned for bestowing endurance. TOFU
Besides millet, many other small grass seeds, such as Tofu is a bland, protein-rich cheeselike food, coagu-
quinoa and amaranthus, are highly nutritious, light lated from an extract of soybeans. It is astringent and
and easily digestible alternatives to rice and wheat. sweet, cooling and heavy. Its astringence is good for
kapha but requires extra spicing with garlic, ginger
or black pepper to aid digestion. Vâta may find tofu
constipating and should eat it in moderation. It is a
good food for those with a strong pitta dosha. Lam-
bodara, the one with the big belly, wants His dear
ones to know this about the highly popular tofu. He
wishes them all to maintain a balance in life and live
many long years of healthful giving.
Tofu may be eaten daily, prepared in soups and
other cooked dishes. It should be prepared by warm-
ing it with heat or with spices. It should not be served
cold and may not digest properly. This is the most
difficult way to consume an already chilling food. It is
generally steamed, stewed or lightly sauted. It should
not be deep-fried or otherwise exposed to excessive
heat. Tofu is very sensitive to heat and when exces-
sively heated changes in chemistry to a form that is
Dals said to be detrimental to health. Some people are un-
able, due to allergy to soybeans, to digest tofu in any
form. The term is Sino-Japanese: from to, meaning
LENTIL, Lens culinaris “bean,” and fu, “ferment.” Eaten in excess, tofu will
Red lentils properly prepared are tridoshic. They are a increase kapha. The thrust here is that no matter how
source of iron and so a good blood builder and liver good anything is, nothing should be eaten too much,
cleanser. Lentils are a beneficial food to take during nor too little, but just in the right amount.
flu and diarrhea.
URAD, Vigna mungo
MUNG, Vigna radiata Sweet and cooling, unctuous and heavy, urad dal
Sweet and astringent with a cooling energy, green is a calming food for vâta. It detoxifies the system,
mung beans properly cooked are light, easy to digest nourishes muscle, bone and reproductive fluids. It
and balance the three doshas. They are good for in- helps lactation and energizes the whole body, but is
digestion, diarrhea, fever and eye problems. Skinless not good for kapha or pitta disorders.
or yellow mung is sweet and cooling. It calms kapha
and vâta.
MILK
Milk is sweet, cooling and increases kapha. Milk in
its many forms can be nectar for the human con-
stitution. However, in âyurveda, “milk” means milk
fresh from a contented cow, and not the medicated,
homogenized, ultrapasteurized product sold in stores
today. A milk fast can relieve many disorders includ-
ing fever, coughs and hysteria. Milk should be boiled,
as it becomes easier to digest. Åyurveda recommends
milk be taken alone on an empty stomach as a meal
in itself. Small babies and those with lactose intoler-
ance should avoid cow’s milk.
YOGURT
Sour, astringent and cooling, yogurt increases pitta
and kapha. It has a generally invigorating effect to the
Milk Products system. Yogurt made from raw milk (and a good strain
of the lactobacillus bacteria) is most nutritious and
CHEESE provides the necessary ingredients for good assimila-
Among the many kinds of cheeses, aged hard cheeses tion and elimination. Yogurt should always be taken
are the most commonly sold in markets. These chees- with a little salt, cumin or black pepper.
es are sour, unctuous, heavy and oily. They are consti-
pating and tamasic and should be enjoyed only two Oils
or three times a week. Most hard cheeses are made
with an enzyme (called rennet) extracted from the in- Since oil breaks down rapidly when exposed to heat,
testines of a calf, unless mentioned otherwise. Strictly light or oxygen, it is best to use ghee (clarified butter)
speaking, such cheeses are nonvegetarian. There are for all saute needs. The advertised good-for-you poly-
cheeses made using vegetable rennet which can be unsaturated oils (margarine, safflower, corn, sunflow-
found in health food stores. Soft cheeses, including er) are actually more prone to degeneration (oxida-
cottage cheese, being lighter, sour and sweet, are more tion) than butter through heating or simple exposure
suitable for frequent consumption and are truly veg- to ultraviolet light (sunlight), causing free radicals.
etarian foods. These pacify pitta. It is always advisable Free radicals are substances with impaired electrons
for vâta and kapha people to eat cheese with some that swim around inside of us, looking for something
cayenne, black pepper or dry ginger powder. they can grab onto. When they latch onto something,
it’s known as oxidation. Free radicals speed the aging
GHEE process by destroying healthy cells as well as attacking
Sweet and cooling, ghee, clarified butter, is highly collagen, the cement that holds cells together. Oxida-
praised in scripture for its purifying, disinfecting and tion can “rust” the body as it does metal. This means
healing properties. It is the number-one choice for cardiovascular disease, atherosclerosis (hardening
cooking, and much preferred to other oils for frying. of the arteries) and most of the heart problems of
Ghee enhances memory, lubricates the connective tis- today’s society. (The best sources for the body’s much
sue and makes the body flexible. A drop applied to needed unsaturated fatty acids [UFA] are: flax seeds,
the eyes relieves itching and improves eyesight. Taken sesame, pumpkin and sunflower seeds, eaten whole
in excess, it increases kapha. or freshly ground.) Oil assessment by Dr. Devananda
Tandavan.
Sweeteners Turbinado, which is better than processed sugar for

cooking or baking.
Excessive consumption of all types of sugar de-
HONEY pletes the immune system. Children given too much
Sweet, astringent and heating, honey increases pitta sugar or sugar-rich products, such as candy and soft
and reduces vâta and kapha. Honey has extensive use drinks, become hyperactive and lose their abilities of
in âyur veda, both as a treatment in itself for heart, concentration. A little known fact important to strict
throat, chest, lungs, liver and blood, and as a base vegetarians is that white cane sugar is filtered through
in which many medicines are prepared and admin- animal bones during processing.
istered to the patient. Honey with warm water is a
laxative. With black pepper it is a popular remedy
for coughs and colds. Upon heating, honey loses its Åyurveda Sources
medicinal quality and actually becomes toxic to the Aziz, Khalid, Step by Step Guide to Indian Cook-
system. From honey is produced the alcoholic bev- ing. London, Hamlyn, 1974. Recipes from the five
erage spoken of in the Vedas as madhu (Sansk®it for geographical regions of India, including many
honey as well), the health-giving, natural, fermented desserts.
beverage known in Europe as mead. Frawley, Dr. David, Ayurvedic Healing. Salt Lake
City, Utah, Passage Press, 1989. Detailed methods
JAGGERY, Borassus flabellifer of constitution balancing and treatment of com-
Jaggery is a dark, hard brownish sugar made from mon diseases.
the flower sap of the palmyra palm tree (the same
Jain, S.K., Dictionary of Indian Folk Medicine and
tree that produces toddy, an alcoholic beverage, by
Ethnobotany. New Delhi, Deep Publications, 1991.
a different process). As a sugar it is far superior to A concise glossary of folk uses for over 2,500 In-
processed cane or beet products in both health and dian plants.
taste. It is available in Indian stores around the world.
It is sweet in taste and heating in effect, strengthen- Johari, Harish, The Healing Cuisine, India’s Art of
ing and heavy, subduing excess vâta, but increasing Ayurvedic Cooking. Rochester, Vermont, Healing
pitta and kapha. A product from boiling sugarcane Arts Press, 1994. Explains the healing qualities of
juice is often sold as jaggery, but true jaggery is from foods and spices, with vegetarian recipes based on
a different source. âyurveda.
Lad, Usha and Dr. Vasant, Ayurvedic Cooking for
CANE SUGAR, Saccharum officinarum Self Healing, Albuquerque, New Mexico, The Ay-
Raw cane sugar is sweet and cooling, oily and heavy. urvedic Press, 1994. Explores health and healing
It is most calming to vâta, moderately calming to through diet with recipes and their medicinal and
pitta and aggravates kapha. A useable form of raw âyurvedic effect.
cane sugar is sucanat, evaporated organic sugar cane Lad, Dr. Vasant, Åyurveda, The Science of Self-Heal-
juice, which is similar in taste and texture to brown ing. Santa Fe, New Mexico, Lotus Press, 1985.
sugar. Freshly pressed sugar cane juice can also be Clearly explains the principles and practical appli-
used for beverages or to cook with. Refined white cations of âyurveda.
sugar, which is also derived from the sugar beet, is
not recommended. Most “brown sugar” is simply re- Morningstar, Amadea and Desai, Urmila, The Ay-
urvedic Cookbook, Santa Fe, New Mexico, Lotus
fined white sugar with molasses added for color, so it
Press 1990. Over 250 recipes designed to balance
is also not recommended. However, there is another
each constitution.
form of processed sugar which is also brown, called
All About Rice! is ceremoniously cooked, Sûrya, God of the sun, is

Articles from Hinduism Today magazine, May, 1994. worshiped and the nature spirits are thanked.
A
But this reverence for rice is not restricted to India.
lthough it is still unknown exactly when and The Angkabau of Sumatra use special rice plants to
how people started growing rice, archaeolo- denote the Rice Mother, Indoea Padi. The people of
gists have uncovered evidence that rice was Indochina treat ripened rice in bloom like a preg-
present in Indian civilizations at 8,000 BCE, accord- nant woman, capturing its spirit in a basket. Rice
ing to Tuk-Tuk Kumar, author of The History of Rice growers of the Malay Peninsula often treat the wife
in India. She argues that rice husks used to temper of the cultivator as a pregnant woman for the first
clay pottery at Koldihawa and Mahagara sites indi- three days after storing the rice. Even the Sundanese
cate that a domesticated rice was grown at that time. of West Java, who consider themselves Muslims, be-
Other researchers document a slender, wild strain lieve rice is the personification of the rice Goddess
called Indica growing on Himalayan slopes about Dewi Sri. In Thailand, when you call the family to
4,000 years ago. Extraordinary in yield, nutrition, re- a meal you say, “Eat rice.” In Japan, to goad children
sistance to disease, adaptability and savor, rice mi- to eat all their rice, grains are called “little Buddhas,”
grated around the globe with little promotion. Today, and girls are told every grain they leave on the plate
India’s prized aromatic rice, Basmati, is found as far will become a pock mark on the face of their future
from its birthplace as Kenya and California. husband. In China, the word for rice is the same as
Hinduism’s ancient scriptures have many refer- food. The Toradja tribals of Indonesia consider rice
ences to rice. Kumar notes that the Yajur Veda de- to be of heavenly origin. So hallowed was the grain,
scribes the preparation of rice cakes as a ritual offer- that it was taboo to plant any other crop in the rice
ing. In the Atharva Veda, rice, along with barley, are fields. The Ahnishinabe Native American Indian tribe
described as “healing balms, the sons of heaven who of North America say their ancestors saw tracts of
never die.” Sm®itis tell how Goddess Devî Lalithâm- wild rice in visions. So they migrated to the central
bikâ is known to be especially fond of payasa annam, part of USA-Canada, found the rice, and to this day,
sweet rice. Indeed, husked rice is always present in gather and trade it for their livelihood.
even the simplest Hindu pûjâ as one of the offerings. Winona Laduke is of the Ahnishinabe tribe of
So revered is rice that, if mixed with turmeric powder, Native American Indians. She shared in a Seeds of
it can substitute if necessary for costly items for the Change magazine interview: “I live on the White
mûrtis such as dress, ornaments, even flowers. Earth reservation. I work mostly on the land. In our
Rice is also a potent symbol of auspiciousness and language, most nouns are animate, whether it is the
fertility. South Indians call rice Anna Lakshmî. Anna word for corn, for wild rice, min-o-min, or stone.
means “food” and Lakshmî is the Goddess of pros- Having spirit and standing on its own, I’m very care-
perity. From ancient times, the ever-giving Goddess ful when I harvest it because I must reckon with that
Dhânya Lakshmî has been depicted holding a few spirit. In our culture, the respect you have when you
sheaves of rice in Her hand. The most special offering harvest is what ensures that you are able to continue
to Lord Ga∫eßa is the modaka, a ball of sweet coconut- harvesting. It is not because you’re smart or clever,
jaggery fill covered with a thick rice paste. The first it’s because you’re respectful and you are worthy of
food fed a child is rice. In Rajasthan, when a woman receiving. Before rice, I offer ah-say-mah, tobacco, to
first enters her husband’s house, a measure of rice that plant—that rice. Min-o-min was given to us by
is kept on the threshold. This she scatters through our Creator.”
her new home inviting prosperity and happiness. In Dietetically, rice is cherished as a cholesterol-free,
South India, raw rice, mixed with kuˆkuma to red- protein-calorie cornucopia. Most people in Asia ob-
den it, is known as maˆgala akshadai and showered tain 60 to 80 percent of their calories from rice. Rice
over newlyweds. At a harvest festival, Tai Pongal, rice becomes a “complete protein,” equivalent to beef pro-
tein, when eaten with beans or lentils because the Editorial: Rice with Spice
enzymes in rice help to process the proteins in the Is Twice as Nice
lentil. As a result, rice is rarely served in India without
some kind of lentil or dal. Prolog: Behold life’s passing into paradise.
Rice is prepared in many different ways. In the Far How like a languid Vedic sacrifice, with days and
East, it is often squeezed into noodles. In South India, years poured into flames of soul in rites precise. How
it is soaked overnight and made into fluffy idlis or randomless, this intertwined device, where lice have
thin, crêpe-like dosas. In Northern India, it is often cats and cats have mice. How bountifully it folds eter-
cooked with sweetened milk to form kheer. People nity into each tiny trice, and hugely unconcise, with
in Gujarat celebrate Sharad Pûr∫imâ by soaking flat- fire and ice and fifty thousand kinds of rice.
tened rice in sweet milk which they drink at night.
Drinking this “dood-powa” on this night is said to How nice is rice, especially served with spice.
protect health. In Northern India, people celebrate How it can, at meager price, twice or thrice each day
the festival of Dîpâvalî with sugar candy, batasha, and suffice. How gentle and how very free from vice
khil, puffed rice. are those whose fodder, in the main, is rice.
D
In addition to its value as a food, rice serves other
purposes in Asia. In Japan, every home is floored with eep within the granite mountains of Colo-
elegant rice mats, called tatami. Villagers wear rice rado, where you might expect to find a se-
straw sandals, and the whole nation unwinds daily on cret Defense Department stockpile of mis-
a delicate rice wine, sake. In rural India, cooked rice siles awaiting the end of the Cold War thaw, lies
is used as a glue. A verse in ancient Tamil literature another kind of reserve. It is a dark, clinically sterile
says women would dress up in elegant sârîs starched cold room, kept meticulously at 42°f. and a relative
with rice kanji, the excess water drained after the rice humidity between 25 and 30. This is not the vault for
is cooked. Rice flour is used by housewives to make a lethal chemical gas antidote or a vaccine for some
the beautiful religious kolam designs each dawn in exotic virus. These chambers, maintained by the
front of their homes—and at temples for festivals— United States Department of Agriculture, hold one
to ward off negative energies. Ants are allowed to eat of the strategic guarantors of human survival—16,474
the kolam (raˆgoli in Sansk®it) as a natural cycle is varieties of rice. If that sounds like a lot, it’s a mere
fulfilled in a display of human kindness for the most fraction of the planet’s diversity. India alone (where
defenseless of creatures. rice is said to have originated) had 50,000 varieties
When I was in India in the 1980s I participated under cultivation over the centuries. Today most of
in a Guru Mahâsannidhânam parade around the India’s rice comes from fewer than ten varieties.
Meenakshi Temple. The parade was preceded by a Bill Clinton is not spending all that money to save
grand pûjâ to Lord Ga∫eßa. Walking beside me was Uncle Ben’s pre-cooked, short-grain, sticky-white,
the publisher of HINDUISM TODAY, Satguru Sivaya highly-polished, nutrition-free, artificially-enriched
Subramuniyaswami, and the Holiness of the oldest rice for future generations. Uncle Ben’s is a kind of
aadheenam in India, Madurai Aadheenam, Írî-la-Írî paradigm of the West’s naivete and historical neglect
Arunagirinâtha Írî Gnanasambanda Desikar Param- of rice. It opted for quick-cooking, high-yielding
acharya Swamigal. There were three or four elephants grains, while the East bred its strains for taste and tex-
in front of us, two or three camels, numerous drum- ture. To export, the West selected for long shelf life; in
mers, nâgasvara players and other musicians. After the East 90% of all rice is consumed within eight miles
the parade, the elephants and other animals enjoyed of the fields where it is grown. Did you know that
an abundant dinner of delicious rice. rice yields 6,000 pounds per acre and that 25% of the
meager 20 pounds of rice each American consumes
in a year is imbibed as beer?
“As rice goes, so will go the world’s encounter with That’s the beauty, and the justification, for this mas-
starvation,” Dr. Charles Balach, the Texas-based guru sive collection effort.”
of America’s rice breeding program, now retired, told Dr. Dilday is beguiled by the variants: from the
me last week. This is a man who knows his rice. He Japanese Super Rice Kernel (twice the length of the
bred the variety that feeds most American appetites, longest long grain, akin to a 12-foot-tall person) to
a task that took him 8 years (15 years can be devoted the messy Purple Bran that when it flowers “stains
to manipulating just the right combination of genes). your fingers like you were picking blackberries.” Then
He observes, “Rice has been cultivated for at least there are killer rices. He doesn’t call them that, prefer-
7,000 years in China. Farmers spent generations se- ring “allelopathic,” the term scientists use to describe
lectively getting the’bad’ genes out of a strain, and it’s the ability of certain plants to produce natural chemi-
very easy for us to introduce those back inadvertently cals that suppress or even kill weed growth within an
as we try to improve a strain.” 8–10” radius. A grain that controls its own competi-
That’s exactly what happened, says Dr. Robert Dil- tion, without chemicals? It’s a farmer’s dream, and
day of University of Arkansas’ Rice Research Center. breeders have found six of them.
“Breeders here were going for the high yields. In the Americans are relative newcomers to rice cultiva-
process we didn’t recognize, and thus we left out, im- tion, with a mere 300 years spent growing a handful
portant strengths.” Fortunately, there is a germ plasm of types. They are partial to wheat. Rice may sustain
program and collection, the one mentioned above. half the world, but in America it has been an export
“There are thousands of very ordinary varieties there, commodity known only in an insipid encounter with
seemingly useless. But they may hold some special an anonymous soup ingredient or as a rare substitute
quality we will want in the future, and it will be there. for potatoes. Not anymore. There is a rice revolution
going on in North America, and a smaller one in Eu-
rope. Basically, when immigration laws changed to al-
low more Asians in, millions answered the call. From
Thailand, Cambodia, India, Korea and China they
brought with them their culture, their clothing, their
language and, of course, their penchant for rice.
When a Thai housewife cooked the Texas long-
grain (which traces its roots to Indonesia, then
Madagascar and thence to South Carolina in the 17th
century), she was totally underwhelmed. Where was
the taste? What happened to the sweet aromas she
was accustomed to? Nothing. Zip. Not only that, who
Fingers, Forks or Chopsticks? could eat this Yankee carbohydrate with chopsticks?
The world can be divided into three kinds of people:
Not even a black belt epicure could handle this dry
finger-feeders, fork-feeders and chopstick-feeders. Fork-
feeders predominate in Europe and North America only. grain where every pellet was an individual. In India
Chopstick-feeders rule most of Eastern Asia. Finger-feed- it is said “Rice should be like brothers: close but not
ers are the most widespread, prevailing in India, Sri Lanka, stuck together.” But Thais were accustomed to rices
Indonesia and much of Africa. Globally, fork-feeders are that, like Thai people, stick together (stickiness is de-
a minority, outnumbered more than two to one. Chop- termined by the ratio of two different starches, amy-
sticks have a venerable history, dating back to 1200 bce,
while forks first appeared in the 10th century ce in the
lose and amylopectin). Some varieties are so sticky
Byzantine empire. Although forks first entered society that if you put a chopstick in a bowl, the entire mass
on the tables of the rich and well-born, many royalty, in- comes out together. Thai gourmets and gourmands
cluding Queen Elizabeth I and Louis XIV, used fingers. love that kind. They break it off with their hands, dip
it deeply into a spicy gravy. My theory is that cul-
tures that eat with chopsticks evolved sticky kinds, they couldn’t detect differences which Asians readily
fork-eaters selected very dry specimens, and those perceived. They had made the mistake of not putting
of us who eat with our hands developed in-between a single Asian on their select quality committee. “Be-
varieties. fore this experience, we didn’t recognize the subtlety
Faced with their finicky family’s famished frowns, of it. Or maybe we didn’t believe it. Now we believe. It
Asian women forsook all hope of getting decent rice started with the Asians, but now the Anglos are pick-
in the US and began importing it. Tons of it. In fact, ing up on it too,” Dr. Bill Webb confided to me.
39,690,000 pounds last year, nearly 10% of all the rice The search intensifies as imports continue to
consumed in America. Farmers who didn’t know a grow. US researchers now respect the preferences of
Basmati—which means “Queen of Fragrance”—from the strong Asian market, and they have redoubled
a Jasmine suddenly woke up to the new reality. Asians their efforts to match qualities found in Southeast
had highly sophisticated tastes and would not settle Asia. In private they confess, “We’re no longer try-
for anything less than grandma had cooked over an ing to replace the rices from India and Pakistan, but
open fire. They were even willing to pay a premium to develop a kind of poor-man’s Basmati.” Nor can
for quality, a big one. Aged Basmati sells for nearly they just bring rices in and plant them. It’s against
$2 a pound! The wheels of free enterprise cranked up. the law. Besides, rice adapts itself to climates, to soils
Breeding programs began, expensive ones focused on and weather patterns, not to mention birds, insects
one goal: produce and market an aromatic rice that and diseases. All grains must be bred to US condi-
equaled that most popular of all imports, Thai Jas- tions. Those who touted the glories of Texas Long
mine. Grain now speak wistfully of approximating a Pun-
Thai Jasmine is the monarch of short-grained jabi Basmati or an Italian Arboria. They are breeding
sticky rices. Its smell is alluring, its texture is de- Purple Bran, Spanish Bahia, Black Japonica and doz-
scribed as not-too-wet-not-too-dry, and its taste is ens of others, hoping to capture the burgeoning niche
savory sweet. American breeders imported a Thai market for specialty, fragrant rices. For the record,
strain from the famed International Rice Research our own absolutely favorite rice, one with no equal
Institute in Manila. They crossed it with a high-yield- in all three worlds, is the ruddy, fluffy Red Country
ing Philippine stock, added a little of this DNA, a rice, known as urarisi in Tamil, grown near Jaffna,
sprinkle of that and after many years celebrated the Sri Lanka.
christening of Jasmine 85. It was to be the import
killer. Hundreds of acres went under the Texas plow “The editor’s jest, full of zest, is the best as he exalts us
in 1989. Thai cooks by the thousands eagerly hauled to eat the elite. Rice is so nice served with sweetness or
home the first heavy bags of Jasmine 85, steamed it spice. Can we resist this taste treat? Basmati, Bahia,
in the old country way, served it up and—“Yuck”— Arboria, Japonica—twice, thrice a day, cooked in a
legion of ways; rice, we recite, the ambrosial delight,
never went back for more.
gracing our palate each day.”
“What happened?” marketers mourned. “What
happened?” southern farmers fretted. “What hap- Kulamata Tara Katir, Kauai, USA.
pened?” rice breeders brooded. No one could explain.
It tasted and smelled the same. It cooked the same. It
looked the same. It was cheap. Yet it was a giant flop.
Spurious stories spread that only US rats would touch
it. Thai rodents preferred starvation. Well, that was
the story.
This real-life disaster was a turning point in US
rice consciousness. Americans, who pride themselves
as the world’s most efficient rice farmers, realized
Health through Åyurveda “better” or of a “higher type.”

It is more accurate to learn one’s prak®iti through
By Dr. Devananda Tandavan, Four Columns the âyurvedic pulse diagnosis. Those who are trained
Reprinted from HINDUISM TODAY MAGAZINE, 1991 in the method are able to determine which is the ba-
sic type and also able to determine if there are any
Å
yurveda, the ancient Indian study of life, uses imbalances. It is said that the real masters of this art
the tridosha theory to explain human makeup are able to tell you about your entire past medical
and behavior. It is considered by the ancient history, even to the extent of what surgery has been
seers that man’s psychological and physical makeup performed, as well as your present state of balance
may be classified as belonging to a specific type of of the doshas.
constitution called prak®iti, the underlying or inher- In order to simplify this rather complex theory, we
ent nature of one’s being. It is nature that determines speak of the prak®iti as a structura; the basis upon
how we behave, what we desire, what we enjoy, our which we (in all of our facets) are structured. We also
physical constitution and how we respond to all of speak of each dosha as though it were a truly sepa-
the stresses of living. It further determines our phys- rate and concrete form of energy with usual effects
ical, psychological, social and religious patterns of upon our being. The extensive study of the prak®iti
behavior. and the doshas is only a small part of the vast field of
The prak®iti is divided into three main doshas or âyurveda.
forces that help to bind the five elemental forces into Åyurveda has studied the natural construction of
living flesh. These doshas are vâta, pitta and kapha man and his behavior in order to bring his very being
representing the philosophical elements air, fire and into a closer natural harmony with nature. The very
water, respectively. If we know our prak®iti and are ancient science has a great deal to offer to the health
well versed in the foods and activities that are natural of the world today.
to or that aggravate the doshas, we can maintain a
more peaceful and healthy body and mind. Vâta Dosha
Very few of us have a pure prak®iti of only one
dosha, most of us have combinations. That is, we all In order to be healthy, according to the âyurvedic sys-
have all three doshas within our makeup, but there tem of medicine, we must have some knowledge of
is usually a prominence of one or two. For perfect the character of each dosha and how to maintain a
health the goal is to have all of the doshas balanced balance between them. Balance is attained by varying
within our prak®iti. the diet and activities according to the climate, time
There are seven possibilities of constitutional of day and the individual’s nature.
types: V, VP, P, PK, K, VK, VPK balanced (equal force Vâta is the dosha that is the base or driver of all
from each dosha). What causes these constitutional motion within the body. It is the nature of the air/
types? They are determined at the time of conception ether elements. It governs all biological movement
and depend upon many factors, such as the spiritual such as breathing, muscular contraction, heartbeats
state of the parents at conception, the astrology of the and movement of single pulses through the nerves.
moment, physiology, genetics, and the physical health It determines metabolism through the motion of the
of the parents. Once the constitutional type is set, it cell substances and controls the thoughts by leading
is maintained for the balance of one’s life. the mind to constant, desirable objects rather than
It is possible by studying the various types to ana- determined ones. Vâta is the root cause of the sense
lyze one’s own type from the similarities and dissimi- of hearing and stimulates the body fire for appetite.
larities with the characteristic patterns and varying It causes the elimination of urine and feces. It dis-
categories. The difficulty with this is that we have a tributes pitta and kapha in the body. It maintains the
tendency to choose characteristics that seem to be health and function of the body depending upon its
balance. It also governs emotions such as pain, fear, Pitta Dosha

nervousness, anxiety, tremors, and muscle spasms.
Vâta’s physical properties are dry, expanding, light, Vâta dosha has to do with energy in motion. Pitta is
cold, penetrating, subtle, rough and dispersing. Vâta the force that balances the kinetic energy of vâta and
dominates the fall season and is also most prominent the potential energy of kapha. Pitta is of fire/water
between 2am to 6am and 2pm to 6pm. During these energy, is dominant in July to October and peaks at
times, it is not wise to do or ingest anything that may noon and midnight. It governs metabolism, the enzy-
bring about an imbalance of the vâta force. It is this matic and endocrine systems, and has great influence
time dominance that suggests that we rise from sleep on the mental activities. Pitta dosha’s function is pig-
each day before sunrise. Vâta is also dominant in the mentation, digestion, heat, intelligence, sight, hunger,
old-age period, that is, “life over fifty.” thirst, softness and radiance of the body, cheerful-
Vâta’s natural seat is in the colon, pelvic cavity, ness and courage. The physical properties of pitta are
bones, skin, ears and thighs. Imbalance will cause an lightly viscid, non-sticky, active, hot to touch and bit-
accumulation of vâta in these areas with resulting ter to taste. It is a combination of elemental fire and
diseases such as skin rashes and growths, constipa- water. The normal seat is the duodenum (first section
tion, abundant flatulence, bloating, bone and joint of the small intestine), liver and spleen. It also resides
changes, decreasing mobility, impaired hearing, in- in the heart, eyes and skin and accounts for the skin’s
creased fear and memory loss and often confusion. radiant heat and health.
In the fall we are still geared to a preponderance of Deranged or unbalanced pitta may bring about
pitta, so the changes in weather, although pleasant, changes in sight, digestion and inflammations of the
may aggravate the vâta dosha, especially if we have a skin. There is a tendency to be overheated and very
strong vâta constitution. thirsty. Ulcers, colitis, migraine headaches, hepatitis,
In order to counteract or attempt to balance this, allergies and hyperthyroidism are typical pitta dis-
we should always keep warm and protect ourselves eases. Pitta people are of medium build and usually
from the strong winds and draft. We must avoid thin. They may have many moles or freckles or other
cold foods and drinks, supplementing our diet with skin blemishes. The skin is soft and warm; the hair is
warmer, heavier and moister foods but decreasing thin and silken. Normally these people have a strong
the vâta-aggravating foods such as beans, raw foods digestion and huge appetites. They crave sweet, bit-
such as apples and anything from the cabbage fam- ter, astringent tastes and cold drinks. They do not
ily. Decrease pungent, bitter and astringent tastes as tolerate sun or heat well, as their body temperature
these aggravate vâta: increase the sweet, salty and sour is elevated. They are intelligent and sharp and like to
tastes, as they tend to balance vâta. Dairy products be leaders. They are ambitious and have emotional
are good to take in moderate amounts. tendencies toward anger, hate and jealousy.
It is advisable to follow very closely to a routine, In order to balance pitta, one must keep cool by
which may be boring, for this tends to balance or avoiding heat and the warmer parts of the day, as
ground vâta. Long air travel tends to aggravate vâta, well as the warmer climates. Avoid oils, fried foods,
and this can be remedied by keeping warm and quiet caffeine, salt, alcohol and hot spices. Plenty of grains
and by good deep meditation. Alcohol aggravates and moderate dairy products tend to balance pitta, as
vâta, especially in the artificial atmosphere of air do sweet, bitter and astringent tastes. Lots of fresh air
travel. Sure ways to imbalance vâta are to worry, eat is advised. Remaining calm and serene helps the pitta
on the run, get too little sleep, eat dry, frozen or left- person to remain balanced. The important thing is to
over foods, keep on the move or work at night. keep cool physically and mentally with such aids as
cool, shady spots and cooling rinses after showers.
Hot spices and heavy, oily, fried foods aggravate
pitta. Hard cheeses, sour cream, buttermilk and yo-
gurt are to be used in very small portions, if at all. The naps after eating, eating lots of fat and oils, overeat-
cooling spices such as cumin, coriander, saffron, dill, ing, letting inertia take over your body and mind,
mint and parsley are valuable in the pitta diet. Garlic not exercising, using drugs (especially sedatives and
is very aggravating to this constitution, and thus must tranquilizers), never skipping desserts (especially ice
sadly be avoided. Deranging the pitta constitution is cream and gooey, sticky ones), enjoying the sedentary
easily accomplished—but hardly recommended—by TV life daily and interrupting viewing only by eat-
the following: drink plenty of alcohol, eat spicy foods, ing large meals and excessive snacking of salty and
especially tomatoes, chilies, raw onions and highly gooey foods.
salted foods. Engage in frustrating activities, use In order to balance the kapha dosha: exercise daily,
drugs, especially cocaine, speed or marijuana, and reduce fatty foods, eliminate iced drinks and foods
wear tight, hot clothes. Avoid cool, fresh, peaceful and excessive amounts of bread and pastries. Also, eat
places. Repress your feelings and eat as much red warm, light and dry foods and have a lot of variety
meat and salted fish as possible. These unhealthy in the menus with vegetables, peppers, ginger, garlic,
forces are highly reactive and must be routinely ex- and turmeric. Keep salt consumption low. Most seeds
creted from the body. Vâta is eliminated from the and all nuts should be eliminated from the diet. Pop-
body as gas and muscular or nervous energy. Pitta corn with no fat or salt is excellent.
is eliminated from the body through acid, bile and The diseases common to kaphic constitution are:
perspiration. coughs, excess mucus, bronchitis, rheumatic fever,
aching joints, pleurisy, pericarditis, sinusitis, nasal
Kapha Dosha congestion, accentuation of greedy tendencies (hold-
ing onto things such as repressions, body wastes),
The last of the tridosha forces is kapha, active during lethargy and sloth.
March to June and early morning and early evening.
Breakfast should be eaten by pitta and vâta people Conclusion
between 6 and 7am. However, this is kapha time, so
kapha people should not eat then, as it would increase By careful attention to diet, varying it according to the
the kapha within the body. kapha is not mucus but season of the year and the time of the day with special
produces mucus to eliminate its forces. reference to one’s constitutional dosha, we are able to
kapha dosha’s main function is viscidity, nour- balance the doshas. This balance is the first step to a
ishment, binding of the joints, solidarity, fortitude, healthy and disease-free life. If there is such an upset
forbearance, patience and abstinence. Its physical of the doshic balance that a disease process is pres-
properties are: motionless, viscid, sticky, heavy, sweet, ent, treatments using prâ∫âyâma, massage, cleansing,
inert, cold, soft, white and tamasic. kapha is a com- aromatherapy, herbals, gems and other techniques
bination of the earth and water elements. The chal- are available to the âyurvedic physician. Remember
lenge of a kaphic person is to overcome inertia and that mental balance and a balanced diet according to
the desire to have and hold on to everything, even old one’s constitution are the basis of health.
outgrown attitudes and reactions. The natural site
of kapha dosha is above the diaphragm. Unbalanced
kapha produces heaviness in the body, drowsiness,
numbness, feeling of old age, dyspepsia, sweet taste
in the mouth, loss of memory, decrease in sensations
and general debility. If the kapha is depleted, there is
dryness, weakness, thirst and feeling of internal heat
and emptiness.
Activities that imbalance kapha are: taking long
Food for Thought: What You Eat

Affects Mind, Body and Emotions
Reprinted from HINDUISM TODAY, February, 1992
F ood comes from nature. According to the

ancient science of âyurveda, nature is a pri-
mordial force of life composed in three modes,
qualities or principles of manifestation called gu∫as,
meaning “strand or quality.” The three gu∫as are:
Fresh and close to their natural state, his sattvic
foods are lightly cooked and seasoned. He could
also have fresh dairy products, yogurt or cheese
made with vegetable rennet. His mind and emo-
tions will be as wholesome as his meal, not dis-
sattva, “beingness;” rajas, “dynamism;” and tamas, turbed by agitating or dulling elements in his food.
“darkness.” Sattva is the tranquil energy, rajas is active His body will be fully nourished by life-giving car-
energy and tamas is energy that is inert. The nature bohydrates, protein and vitamins.
of sattva is quiescent, rarified, translucent, pervasive.
The nature of rajas is movement, action, emotion. Whole grains and
The nature of tamas is inertia, denseness, contrac- legumes are sattvic, such as
tion, resistance and dissolution. These gu∫as are not brown rice, whole wheat,
separate entities, but varied dimensions or frequen- millet, corn, soybeans, lentils,
cies of the single essential life force. Like all things in oats and beans.
the universe, the food we eat has one or more of these
qualities of energy and affects our mind, body and Freshly picked organically
emotions accordingly. Hence, what we eat is impor- grown vegetables are sattvic,
tant. Sattvic food is especially good for a contempla- such as celery, cauliflower,
tive life. zucchini, lettuce, green
beans, broccoli and
Sattvic food makes the mind calm. asparagus.
Our peaceful friend on the left
above is blessing his food be- Fresh fruits are sattvic, such as
fore he begins to eat. This apples, peaches, oranges,
sanctifies the naturally pure el- bananas, dates, guavas, berries
ements of his meal of fruits, and papayas.
whole grains, cooked vegeta-
bles, salad and pure water.
Rajasic food makes the mind restless. Tamasic food makes the mind dull.
Our active friend in the Our lethargic friend on the
middle in the drawing is right in the picture is about
about to enjoy his meal of to enjoy a standard Ameri-
spicy fish, potatoes, pars- can meal: cheeseburger and
ley and wine. Though fries, with bourbon on ice
nutritious, this food will to drink. He is unwittingly
Pepper excite his mind, emotions consuming largely lifeless
and body, causing a con- matter. The patty of beef
tinuously restless state. Just as he desires new food has been treated with chemicals, frozen, then
and spices to enjoy, he desires ever-changing emo- cooked hours in advance. The cheese was curdled
tional and intellectual gratification. He will be with rennet from calf stomach. The refined white
aggressive with others, not at peace with himself bun provides precious little nutrition. The deep-
and subject to illness. Fish, foul, eggs, meat (except fried french fries are difficult to digest. The drink
beef and pork, which are tamasic), coffee, tobacco will blur his senses. With this heavy load to digest, it
and spicy foods are all rajasic. This diet militates is no wonder our friend’s mind is a little dull.
against a calm approach to life.
Beef and veal are tamasic as
Fish and meat are raja- are preserved meats such
sic, such as salmon, as hot dogs, sausages, sar-
sole, trout, lamb, dines, bologna, bacon and
chicken, turkey, tuna ham.
and eggs.
Spices are rajasic, such as salt, Deep-fried foods are

cayenne, black pepper and tamasic, such as french
ginger. So are onions, French fries. So are foods pre-
FriesFrench
Pepper radishes and garlic. Fries served with salt or by
Salt pickling in vinegar.
Stimulants are rajasic,

such as coffee, tea, Hard liquor is tamasic,
sugar, cola drinks and such as gin, vodka, arrack,
chocolate. In modera- whisky, rum, scotch, mar-
tion, beer and wine tinis and other mixed
are rajasic. drinks.
Five Reasons to Be a Vegetarian
T he abhorrence of injury and killing of any kind

leads quite naturally to a vegetarian diet. The
meat-eater’s desire for meat drives another to
kill and provide that meat. The act of the butcher
begins with the desire of the consumer. Meat-eat-
3. THE SPIRITUAL CONSCIOUSNESS REASON: Food
is the source of the body’s chemistry, and what
we ingest affects our consciousness, emotions and
experiential patterns. If one wants to live in higher
consciousness, in peace and happiness and love for
ing contributes to a mentality of violence, for with all creatures, then he cannot eat meat, fish, shellfish,
the chemically complex meat ingested, one absorbs fowl or eggs. By ingesting the grosser chemistries
the slaughtered creature’s fear, pain and terror. These of animal foods, one introduces into the body and
qualities are nourished within the meat-eater, per- mind anger, jealousy, fear, anxiety, suspicion and a
petuating the cycle of cruelty and confusion. When terrible fear of death, all of which are locked into
the individual’s consciousness lifts and expands, he the flesh of butchered creatures. For these reasons,
will abhor violence and not be able to even digest the ßâkâhârîs live in higher consciousness and mân-
meat, fish, fowl and eggs he was formerly consuming. sâhârîs abide in lower consciousness.
Vegetarian foods include grains, fruits, vegetables,
legumes and dairy products. Natural, fresh foods, lo- 4. THE HEALTH REASON : Medical studies prove that
cally grown without insecticides or chemical fertiliz- a vegetarian diet is easier to digest, provides a wider
ers are preferred. A vegetarian diet does not include range of nutrients and imposes fewer burdens and
meat, fish, fowl, shellfish or eggs. For good health, impurities on the body. Vegetarians are less suscep-
even certain vegetarian foods are minimized: tible to all the major diseases that afflict con-
frozen and canned foods, highly processed temporary humanity. Thus they live lon-
foods, such as white rice, white sugar ger, healthier, more productive lives.
and white flour; and “junk” foods and They have fewer physical complaints,
beverages—those with abundant less frequent visits to the doctor,
chemical additives, such as artificial fewer dental problems and smaller
sweeteners, colorings, flavorings and medical bills. Their immune system
preservatives. In the past fifty years is stronger, their bodies are purer,
millions of meat-eaters have made more refined and skin more beauti-
the personal decision to stop eating ful.
the flesh of other creatures. There are
five major motivations for such a decision. 5. THE ECOLOGICAL REASON : Planet
earth is suffering. In large measure, the escalat-
1. THE DHARMIC/SCRIPTURAL LAW REASON: Ahiµsâ, ing loss of species, destruction of ancient rain forests
the law of noninjury, is the first duty in fulfillment of to create pasture lands for livestock, loss of topsoil
his religious obligations to God and God’s creation and the consequent increase of water impurities
as defined by Vedic scripture. and air pollution have all been traced to the single
fact of meat in the human diet. No single decision
2. THE KARMIC CONSEQUENCES REASON: All of our that we can make as individuals or as a race can have
actions including our choice of food have karmic such a dramatic effect on the improvement of our
consequences. By involving oneself in the cycle of planetary ecology as the decision to not eat meat.
inflicting injury, pain and death, even indirectly by Many seeking to save the planet for future genera-
eating other creatures, one must in the future experi- tions have made this decision for this reason and this
ence in equal measure the suffering caused. reason alone.
THE RECIPES 29
Introduction to the Recipes
I T IS WELL KNOWN THAT SOUTH INDIAN

MONASTERIES SERVE SOME OF THE BEST
MEALS ENJOYED ANYWHERE. KAUAI AAD-
heenam, the secluded ashram of Satguru Bodhinatha
Veylanswami on Hawaii’s Garden Island is no excep-
sur (also spelled Mysore) are the most common. If
a recipe calls for a small amount of unspecified dal,
urad dal is usually used. The fastest cooking dal (easi-
est to digest and best to serve Gurudeva) is the masur
of the orange color.
tion. Here the cooks daily prepare delicious, nourish- Jaggery is a brown sugar made like maple sugar,
ing meals for their Satguru, 20 of his monastic dis- from the flower nectar exuded from the palmyra tree.
ciples and the many guests who pilgrimage to this If unavailable, use the organic whole food sweetener
sacred sanctuary. Through the last four decades these called “Sucanat,” a raw sugar made from evaporated
Saivite Hindu monks have assembled and developed a cane juice. If this is not available, dark brown sugar
rare array of recipes. In the Monks’ Cookbook we are or honey may be used. If using honey, never cook or
happy to share these nutritious vegetarian delights for boil it as this will change the chemistry and render it
you to enjoy in your own kitchen. Remember, from indigestible. Best to add honey to the dish after you
the point of view of both nutrition and health, South have turned off the stove. In this way you avoid the
Indian cooking is perfectly balanced—low in both honey from boiling.
fats and cholesterol. Oil is used sparingly and a va- Mustard seeds are often called for in these recipes.
riety of protein-rich dals form an important part of They should always be tempered—popped first in a
the daily menu. These are a key to the ability of the little ghee (be sure to cover the pan when frying them
body to assimilate, and should not be neglected. A or they’ll pop all over the stove).
meal is always finished with a wholesome and sooth- A word on the very important practice of temper-
ing home-made yogurt. These combinations are the ing is due. Tempering is cooking spices (which may
result of 8,000 years of heritage, and represent one of be whole, ground or roasted previously) in hot ghee
humanity’s most perfectly balanced diets. or butter. In the monastery we don’t use any other oils,
Most of the recipes in the Monks’ Cookbook labeled though you may be less strict about that. It is temper-
“Jaffna style” will provide rather large servings for four ing which gives Indian dishes a crunchy, nutty flavor.
people. Most other recipes are for at least 10 to 15 Tempering is typical of all Sri Lankan and South In-
people, so take note of the amounts if you are cook- dian cooking, and a key to mastering these recipes
ing for just a few people. In Jaffna, large amounts (even when the recipe does not call for it specifically,
of rice (about 40-50% of a meal’s volumn) are usu- very often you will want to imploy this style, and the
ally eaten, with smaller portions of curries. Increase best results depend on it!) At first glance, it may seem
the amounts in the curry recipes if you wish to serve as if tempering is nothing more than a few mustard
larger portions of vegetables. seeds spluttering away in a pan or a couple of dals
Chili powder in a recipe means cayenne cur- turning to a golden color. However, it is this delicate
ry powder, and in Jaffna it is usually a mixture of blending of spices that imparts the distinctive charm
ground roasted coriander and roasted cayenne. Other and aroma to each dish. Mastering this spicing system
spices are added separately. This is the curry powder can make all the difference between a dish that lights
referred to in these recipes. It is ideal, though time- up the family’s eyes and one that is forgettable.
consuming, to roast your own spices every month or To temper any curry do the following: heat ghee,
so. Commercial curry powder bears no resemblance saute 1/2 tsp mustard seeds, 1 sprig curry leaves, 1 tsp
to the subtle flavors thus achieved. cayenne, 1/2 onion (chopped small), 1 tbsp urad dal
Dal or lentils are available in Indian groceries in and later stir this sauteed mixture into finished curry,
many types: urad dal, mung, tural, channa and ma- mixing it well with the cooked vegetables. Most spices
should be fried on low or medium heat as this is suf- special something (known in our kitchen as recipe-
ficient to obtain the correct flavor. With some spices savers): lime juice, coconut chutney, sodi, Braggs Liq-
the flavor becomes mellow or more subtle, other uid Amino (soy sauce).
spices like cayenne become even more pungent and Amounts for salt and other ingredients are not al-
hot. It is important that the ghee or butter should ways given. This means that there is no set amount
never be brought to the smoking point as this renders for the recipe. Simply add to taste. Similarly, “finish
it and anything it coats undigestable. Also when ghee with lime juice” means to add lime juice to taste or as
or oil smokes, it begins to decompose, creating free directed to the finished curry.
radicals as well as a noxious compound that can in- If deep-frying (a method we use infrequently, for
flame your respiratory system. Ghee and various oils fancy festival feasts), it is important to keep the oil
smoke at different temperatures. For example, olive hot enough or the food will absorb too much of the
oil at 375 degrees F, ghee smokes at 410, sesame oil frying medium and become greasy and heavy—a
at 420, peanut oil at 440, and corn oil at 474. You can most unappetizing combination. Also be sure to use
use a candy thermometer to test the oil. enough oil to completely cover the food while it fries.
Coconut milk gives Jaffna curries their distinctive The pot should be big enough to provide ample room
richness and sweetness, but if it is not possible to for the currents of hot ghee or oil to circulate freely.
obtain, cow’s milk may be substituted. Most of the Before adding a new batch of food, allow the ghee or
recipes simply call for milk—either type may be used. oil to return to its optimal temperature.
If using cow’s milk, try to obtain unhomogenized raw Liquids: Beverages are an integral part of an Ay-
milk and bring it to a boil before using. Coconut milk urvedic meal. It is not advised to separate beverages
is obtained by soaking coconut flour in warm water, and solid foods, but to sip in moderation. This will
then squeezing it very hard so the rich milk is extract- enhance agni and aid the saliva in moistening the
ed. The process may be repeated two or three times food. Some liquids will enhance agni, while others
to yield first a very rich cream, then a thinner milk, can suppress it. This depends on the makeup of the
then “skim milk.” Frozen or canned coconut milk is beverage and the amount drunk. A plain glass of
also available in some grocery stores, but should be room temperature water or some warm tea are fine
avoided. beverages to drink with a meal; a slice of lime or lem-
Coconut flour refers to coconut grated very finely on in them will enhance their ability to support agni.
on the Indian style coconut grater. Coconut paste is It is washing foods down with excessive amounts of
the flour ground to a paste. In Jaffna, heavy stone icy drinks that is discouraged in ayurveda, and right-
grinders are used. In the West, a blender will work, if fully so. In both Eastern and Western research, this
a large enough amount of coconut flour is put in. has been shown to suppress gastric acid secretion and
Curry leaves are the leaves of a small shrub that subsequent digestion.
grows in Asia. They are used fresh there, but the dried Several types of savory liquids are served with rice
leaf may be purchased in Indian groceries here and and curry. Kulambu is spicy hot and thick like a gravy.
used in these recipes. Amounts are not given. A small Sodi is milder, rich with coconut milk and usually
handful is usually used in a recipe for four. Often a served with stringhoppers. Rasam is a peppery water
recipe will call for a grain or legume to be roasted. flavored with other spices and is drunk with the meal
This can be done in a heavy skillet or in the oven or poured over the rice. Another thick gravy—actu-
on a tray. Keep the temperature fairly low, and stir ally more like a stew in some cases—is sambar, not
often. Watch carefully to see that the grain doesn’t to be confused with sambal. Sambar is made with dal
burn. Some recipes call for tamarind paste. This can and vegetables, often with a tomato base. It can be
be purchased at Indian stores; a small amount is dis- served with rice, dosai or idli.
solved in water as directed in the recipes.
Here are a few additions to any curry that needs a
THE RECIPES 31
Where to Purchase Supplies

AYURVEDA SRI LANKAN FOODS
Bazaar of India: 1810 University Ave, Berkeley, CA Lanka Link: 2493 E Colorado Bvd, Pasadena, CA
94703. Phone: 1-800-261-7662, 1-510-849-3329, 91107. Phone: 1-818-405-2353, 1-818-338-6975;
1-510-548-4110; fax: 510-548-1115. They carry all fax: same as tel. They have all the needs specifically
the traditional ayurvedic herbs, powders and care for Sri Lankan and South Indian cooking.
products.
Saravana’s: 1023 Markham Road, Scarborough, On-
Ayurveda Holistic Center: 82-A Bayville Ave, Bay- tario, M1H 2Y5 CANADA. Tel: 416-439-5727 Fax:
ville NY 11709. Phone: 1-516-628-8200; fax: 1-516- 416-3439-9632
628-8200
Ohm Siva’s Trading Co LTD.: 3852 Finch Ave. E.,
Ayurvedic Institute: PO Box 23445, Albuquerque, Scarborough, Ontario, CANADA. Tel: 416 321 2739
NM 87192. Phone: 1-505-291-9698; fax: 1-505-294-
7572. Sri Murugan Traders: 289 Dundas ST. E., Unit 6,
Mississauga, Ontario L5A 1X1 CANADA Tel: 905
Ayush Herbs Inc.: 2115 112th Ave. NE, Bellevue, 272 5119
WA 98004. Phone: 1-800-925-1371, 206-453-8022;
fax: 206-451-2670. GHEE
Purity Farms: 14635 Westcreek Rd, Sedalia, CO
Sushakti: 53 E 6th Ave, Vancouver, BC, V5T 1J3. 80135. Phone: 1-303-647-2368; fax: 303-647-9875.
Phone: 1-604-877-1077; fax: 1-604-877-0906.
SPICES
INDIAN GROCERIES San Francisco Herb Co.: 250, 14th ST. San Fran-
House of Spices: 5113 Mowry AVE. Fremont, CA cisco, CA 94103. Tel: 800-227-4530 or 415-861-
94538. Tel: 510-791-8014. They carry all the Indian 7174. Fax: 415-861-4440. They specialize in spices
spices and dals, and a wide selection of chutneys. and carry just about all the Indian spices you will
need and also Western spices. Very good prices for
Jay Store: 6688 SW Freeway, Houston, TX 77074. wholesale and retail.
Phone: 1-713-783-0032.
YOGURT MAKING SUPPLIES
The Tamarind Tree: 1037 State Street, Perth Amboy, New England Cheesmaking Supply Co.: P.O. Box 85,
NJ 08861. Phone: 1-800-432-8733, 1-908-293-1500; Main ST., Ashfield, MA 01330. Tel: 413-628-3808
fax: 1-908-293-1507. Fax: 413-628-4061.
Spices of the Orient: 6/48 Buckingham Drive, Wan- NUTRITIONAL SUPPLEMENTS

neroo 6061, Western Australia (09) 409-1949. Nutritech: 719 E. Haley ST. Santa Barbara, CA
93103. Tel:1-800-235-5727.
Hotdishes
3979 Mosher Drive
San Jose, CA 95135
http://www.hotdishes.com/groceries.htm
! KALUMBU, SODI, SAMBAR & DAL !
Fenugreek Kulambu (Jaffna Style)

THICK SPICY GRAVY SERVED OVER RICE FOR LUNCH
1 large onion, chopped small 1 clove garlic, minced

1 tsp fenugreek seed 1 1/2 tsp ghee
1 1/2 tsp curry powder w/chili 1 tsp tamarind paste
1/2 cup coconut milk curry leaves
salt 1 cup water
Soak fenugreek in warm water for ten minutes. Then strain the seeds and discard the water. Saute
onion and garlic in ghee. When golden, add the fenugreek and curry leaves. Dilute tamarind in
water and add to the cooking onions with curry powder and salt. Boil for five minutes, add coconut
milk and simmer until thick like a gravy.
Eggplant Kulambu
1 eggplant diced small1/2 onion
1/2 tsp fenugreek seed 1 cup coconut milk
1 tsp curry powder w/chili salt
ghee curry leaves
1/2 tsp tamarind paste 1/2 cup water
Saute eggplant in ghee until cooked and remove it from the ghee. In another tablespoon of ghee
fry the onion and fenugreek seed and curry leaves. Add the curry powder, salt and egg plant. Mix
tamarind and water and add this to mixture. Simmer for ten minutes. Add milk and simmer until
thick like a gravy.
Sodi (Jaffna Style)

THIN COCONUT GRAVY
1 small onion, chopped curry leaves

3 cups coconut milk salt
chilies, chopped lime juice
2 tomatoes, diced 2 cups water
Boil onion, chilies and tomatoes in water with salt for 10 minutes. Add coconut milk and simmer 10
minutes more. Remove from fire and add lime juice. (Tomatoes, potatoes or cabbage can enhance
sodi: just add 1/2 lb chopped vegetables and boil with the onion and chilies.) Sodi is traditionally
THE RECIPES 33
served with stringhoppers, idiappam or rice.
Onion Sambar
THICK GRAVY
1/2 cup toor dal 1 almond sized tamarind

1 large onion, chopped 1 tsp coriander seed
3/4 tsp Bengal gram dal 1 small or medium red chili (dried)
1 coconut, grated 1/4 tsp mustard seeds
1 tsp ghee 1 tsp salt
Chinese parsley, chopped
Cook toor dal ahead of time with a pinch of turmeric in 1 1/2 to 2 cups water until tender. Soak
tamarind in hot water. When cool, extract the pulp. Fry coriander seed, dal, red chilies and coconut,
without ghee, in that order until spices brown a little. Then add coconut. In another vessel, add ghee
and fry mustard seeds until they stop popping. Add onion and saute until slightly golden. Then add
tamarind juice and salt. Cook until onion becomes soft. Grind the fried spices dry, then add 1/2 cup
of water and grind to a smooth paste. Add this paste to the onions and cook 5-10 minutes more.
Add cooked dal and parsley, bring to boil and remove from fire. Enjoy over rice for lunch or with
dosai, idli or chapatis for dinner. Serves 3.
Dal
THICK LENTIL OR BEAN GRAVY SERVED ON RICE FOR LUNCH
1 cup toor dal 1 onion, chopped small

1/8 tsp urad dal salt to taste
1/4 tsp cumin seed pinch of turmeric
1 tbsp coconut milk 1/8 tsp mustard seeds
2 cups water
Cook toor dal in water. The dal is cooked as soon as it becomes soft and mushy. This can take
between 30 and 90 minutes depending on the type of dal (lentils) or beans. Add cumin seed, tur-
meric and salt, then coconut milk. Fry the onion, mustard seeds and urad dal. When urad dal turns
golden brown, stir it into the cooked toor dal. Stir well. Makes 4 servings.
Mung Dal
1/2 cup mung beans 1 tsp finely chopped ginger
2 cups water 1 small onion
1 medium tomato lemon juice
1/2 tsp cumin seed 3/4 tsp salt
1 tbsp ghee a pinch of turmeric
1/2 small green chili
Cook mung beans with a pinch of turmeric (about 45 minutes). Add more water if needed. Heat
ghee and fry cumin seeds. Add the chopped onion, green chili and ginger. When onions are golden,
add tomato and cook for a few minutes more. Add dal. Add salt and lemon juice to taste. Serves 4.
Mung Dal (Jaffna Style)

1 cup mung beans 1 onion
1/8 tsp cumin seed 1/8 tsp turmeric
3 cloves garlic 1/8 tsp black pepper
1/4 cups coconut milk 1 green chili
salt to taste
Cook the mung beans in two cups of water with the onion and chilies. Then add the pepper, cumin
seed, salt, coconut milk and garlic, crushed. If you like, add 1/4 tsp chili powder. Split mung beans and
red lentils (masoor dal) are prepared the same way.
Ayurvedic Mung Dal

4 cups mung beans 12 cups water
1/4 cup ghee 1 tsp mustard seeds
1/4 tsp hing (asafoetida) 1 1/2 tsp turmeric
4 green peppers (not hot) 2 1/2 tbsp cumin seed
1 tbsp ginger root powder 1 cup water
juice of 2–3 limes 2 tsp salt
Wash the beans two or three times by rinsing and straining off the beans to get rid of stones and
other debris. Then cook the beans in 12 cups of water. SAUCE: Heat ghee in a frying pan. Add hing
and turmeric when mustard seeds start to pop. Stir in peppers (chopped). Let peppers roast for
a minute, then add cumin seed and ginger powder. Let mixture roast for minute (but don’t let it
burn), then add 1 cup water, lime juice and salt. Bring sauce to a boil, then add to the cooked beans.
Serves 20.
THE RECIPES 35
Masoor Dal
2 cups Masoor dal 6 cups water
1/2 cup ghee 1 tbsp mustard seeds
1 tsp turmeric 1/8 tsp hing (asafoetida)
3 cloves of garlic, minced 5 green peppers (not hot)
2 tbsp coriander powder 1 tsp cinnamon powder
2 tbsp curry powder 2 cups water
1/2 tbsp turbinado sugar juice of one lime
1 tbsp salt or to taste 1 large onion chopped
Masoor dal is the same as red lentils. Wash and cook the dal. The water-dal ratio can be adjusted
according to the desired consistency. Pop the mustard seeds. Add the garlic and onions. As soon as
onions are cooked, add green peppers then the powdered items and sugar and salt. Add some water
to prevent burning. Let mixture boil a minute or two, then add lime juice salt and sugar. Garlic and
green peppers should be allowed to turn golden brown. Add sauce to the cooked dal. Serves 20.
! RASAM !
SPICY SOUP: A BEFORE-LUNCH APPETIZER
There is no strict recipe for rasam. Common ingredients include ghee, mustard seeds, ginger, garlic,
onions, anise, fennel cumin, fenugreek, pepper, crushed chili peppers, turmeric, tamarind, lemon
juice, fresh coriander. Following are a few variations. Rasam is also commonly served during lunch
in a cup or poured over rice.
Rasam (South Indian Style)

8–10 whole black peppercorns 1–2 tsp cumin seed
2 dried chilies 2–3 cloves garlic, crushed
1 tomato, diced 8 curry leaves
1 tbsp ghee 1/4 tsp mustard seeds
4 cups of water tamarind paste salt
In about 2 cups of water combine the tamarind paste (if using raw tamarind, soak and squeeze an
almond sized pulp in 1/2 cup of water), a few dried chilies, the tomato, garlic and four curry leaves.
Grind black peppers and cumin seeds together and add to the liquid. Bring to a boil and simmer
for about ten minutes. Heat a skillet and fry the mustard seeds until they start to pop. Add one or
more dried chilies and the remaining curry leaves. Saute until fragrant and add to rasam liquid. Add
salt to taste. This should cook until the tomato is soft. More liquid can be added if mixture is a bit
heavy. Serve in small cups. All ingredients are given in approximate measurements, so experiment
a little! Makes about 4 servings.
Ayurvedic Rasam
1 tbsp ghee 1-2 tsp mustard seeds
2 bulbs garlic, minced 1 pinch fenugreek
1 tbsp cumin powder, 1/2 tbsp cinnamon powder
2 tbsp coriander powder 2 tbsp tamarind paste or 4 limes
1 tbsp fennel powder 3 tomatoes, diced small
1 tsp hing (asafoetida) 1 onion, minced
1 tsp turmeric powder 12 cups water
1 tsp cayenne salt to taste
Lots of ingredients, but easy to make. First combine all the powdered spices and dry roast until the
mix starts to be fragrant. Mix the tamarind with water and add the roasted spices, garlic, onions and
tomatoes and bring to a boil. As soon as the rasam boils, turn the heat down to simmer and cover
the pot. Heat the ghee in a small frying pan and pop the mustard seeds, then add it to the simmering
rasam. Salt to taste. Rasam is done when the tomatoes are tender. You can add more cayenne if you
like, but it is very tasty without any spicy heat, too. This recipe serves about 15.
Tomato-Lemon Rasam
1/4 cup toor dal pinch of turmeric
3/4 tsp salt 1 medium tomato
1/2 tsp rasam powder (optional) 1 inch of ginger
1 pinch asafoetida 1/4 tsp mustard seeds
1 tsp ghee 1 handful coriander leaves
1-2 tbsp lime/lemon juice 6 cups of water
Cook toor dal with turmeric in about 1 cup of water. When this is cooked, add chopped tomato,
salt, rasam powder, crushed ginger, asafoetida and 1 cup water. Cook on medium heat till the spices
become fragrant. Add 1 more cup water and chopped coriander leaves bring to boil and turn flame
off. Season with popped mustard seeds (to pop mustard seeds, in a separate pan, add ghee and
mustard seeds and fry until the seed stop popping). Serves 3.
THE RECIPES 37
! RICE & GRAINS !
Rice is the mainstay of the South Indian diet and also plays an important part in the religious cer-
emonies as a symbol of fertility and abundance. It is said India produces over one thousand types
of rice and there are probably as many recipes for cooking rice, too. When cooked correctly, rice
should be flaky, not mushy, and tender all the way through. Each grain should be separate from the
others. This is a trick for cooking good rice that each cook should master. Use brown rice whenever
possible, as it is much more nutritious than polished, refined rice. One-half to 3/4 cup of dry rice is
a serving for one person. If you are cooking 1 to 3 cups of dry rice, use twice the amount of water to
cook it in. For example, 3 cups of dried rice should be cooked in cups of water. Be sure your pot is
big enough for the expansion. If you are cooking more then 3 cups, use twice the amount minus 2
cups of water. Confused? This means if you are cooking 7 cups of dried rice you would use 12 cups
of water (7 x 2 equals 14; minus 2 equals 12). Here’s a test. How much water would you use to cook
20 cups of dry rice? If your answer is 38, you got it right!
Plain Rice
3 cups rice
6 cups water
Bring water to a vigorous boil. Add the rice and bring to a boil again, then reduce heat as low as
possible (with cover on) and let steam for 30-40 minutes, until the water is gone. White rice cooks
faster than brown rice. In the last stages of steaming you may check the amount of water left by
carefully inserting a chopstick through the rice to the bottom of the pot. If little or no water bubbles
up, the rice is done—remove from heat and set aside with the cover still on the pot. Once the rice
is steaming, DO NOT STIR! The rice forms starch webs between the grains as it steams. Stirring
breaks these webs, and the result is mushy rice. Rice cooked in a pot with a tight lid will stay hot
for 30 minutes or more.
Yellow Rice
Follow the above directions, but add 1/2 tsp of turmeric for each cup of uncooked rice. Add the
turmeric during the boiling stage. The boiling action mixes the turmeric through the rice, so there
is no need for stirring.
Pulao Rice
VEGETABLE FRIED RICE
1 medium onion, chopped 1/4 tsp ginger, chopped fine

1 stick cinnamon broken into pieces 3 cloves
1/2 tsp fennel powder 1/2 tsp cardamom powder
1/2 tsp coriander powder 1/2 tsp cumin powder
1/4 tsp turmeric powder 1/2 tsp salt
1/4 cup ghee 1 tomato, chopped
1/2 tbsp vegetable bullion 1/4 cup cashews
5 oz peas and carrots 10 cups cooked rice
Fry onion and ginger in ghee. When golden, add spices and fry on low heat for 2-3 minutes. Add
cooked rice and fry it for 1 minute. Then add water, tomato, vegetable bullion, peas and carrots.
Bring to boil, then turn heat down and steam the rice for 40 minutes, until done. Fry cashews in
ghee and add to rice. Serves 5, great for dinner with chutney.
Pulao Rice
1 cup rice 1 1/2 water
2 tbsp ghee 4 clove
4 cardamom seed 2 bay leaves
1 inch cinnamon 1/2 tsp salt
A pinch of turmeric 1/3 cup green peas
Heat ghee. Add cloves, cardamom, bay leaves. When fragrant, add water. When the mixture begins
to boil add the rice. Cook peas separately and add when rice is done. Garnish with sauteed onion
rings, sauteed slivered almonds and raisins. Serves 4.
Beet and Green Pepper Pulao

3 tbsp ghee 1 onion, sliced
2 bay leaves 1/2 tsp mustard seeds
1 large beet, slice 2 large green peppers
1 tbsp lemon juice 2 brown cardamom pods, crushed
1 tbsp chopped cilantro 3 3/4 cups water
2 cups brown rice, pre-soaked salt
THE RECIPES 39
Heat ghee in a saucepan and fry the onion until golden. Add bay leaves, cardamom and mustard
and saute for 2 to 3 minutes. Stir in the beet and green pepper and fry for another 2 minutes or so.
Add the rice and water together with the seasoning and bring to boil and cook for about 10 minutes.
Lower the heat, sprinkle with the lemon juice and coriander, cover the pan and simmer for another
10 to 15 minutes until the rice is cooked and the water has evaporated. Serve hot.
Curd Rice (Jaffna Style)

OFTEN MADE AS PRASADAM
2 cups of rice curry leaves

1 cups curd(yogurt) 11/2 tbsp ghee
2 green chilies, minced 2 dried chilies, minced
1 tbsp urad dal 1 tbsp grated ginger
1/2 tsp mustard seeds salt
Cook rice in four cups of water. Fry the chilies, mustard seeds, dal, curry leaves and ginger. Mix the
curd and salt, add to rice with the fried spices. Stir well. Serves 4.
Yogurt Rice
ANOTHER VARIATION FOR FESTIVE OCCASIONS
For each cup of dry rice use:

1 cup of yogurt 1/2 tsp chopped fresh ginger
2 tsp chopped fresh coriander 1/4 tsp mustard seeds
1/4 tsp cumin seed 3 tbsp ghee
1/2 tsp salt
Cook the rice and add the salt and yogurt to it. In a separate pot, heat the ghee and pop the mustard
seeds. After the mustard seeds stop popping, turn off the heat and add the cumin seeds. They will
also pop. Turn the heat to low and add the ginger and coriander and cook until the coriander is soft
and done (about 5 minutes), then add to the rice. For a variation, you may use 1/2 cup of sour cream
and 1/2 cup of yogurt for each cup of rice you prepare.This will make the dish much richer.
Coconut Milk Rice (Jaffna Style)

RICE FOR LUNCH
2 cups rice 1/2 coconut shredded

2 tbsp split mung dal salt
Boil the rice and dal in four cups of water for 20 minutes. Press one cup of milk from the shred-
ded coconut and add it to the rice. Add salt, reduce heat and simmer for 10 minutes, then remove.
Serves 3.
Lemon Rice
1 tbsp of lemon juice 1/4 tsp turmeric powder
1 tbsp ghee or butter 3 tbsp cashews
1/2 tsp salt 1/4 tsp mustard seeds
1 cup rice
Steam 1 cup rice; then add lemon juice and turmeric powder. Fry cashews in ghee and add to the
rice. Pop mustard seeds in ghee (keep cover on so seeds don’t fly all over the place). Add mustard
seeds to the rice, stir thoroughly. Serves 2.
Lime Rice (Jaffna Style)

2 cups rice 1/4 tsp mustard seeds
2 tbsp urad dal curry leaves
1 tbsp ghee 4 limes
6 dried or green chilies, minced 1/8 tsp turmeric powder
Steam the rice and set aside. Fry the chilies, mustard seeds, curry leaves and dal. Add lime juice, salt,
turmeric powder along with the fried spices to the rice and stir well.
Black Pepper Rice (Jaffna Style)

HOT RICE FOR LUNCH
2 cups rice 1 tbsp black pepper coarse

1 tbsp cumin seed 1/2 coconut, grated
4 tbsp cashew nuts 1 tbsp ghee
Cook the rice and add to it the cumin, pepper, and coconut. Brown the cashews in ghee and add to
the rice. Stir well. Serves 4.
THE RECIPES 41
Coconut Rice
4 tbsp grated coconut 2 tbsp ghee
1/2 tsp mustard seeds 3 tbsp cashews
1/2 tsp salt 4 cups freshly cooked rice
Stir coconut into 4 cups of cooked rice. Fry cashews in ghee and add to rice. Pop mustard seeds in
ghee and add to rice. Mix ingredients thoroughly. Serves 3.
Tomato Rice
A POPULAR RICE FOR DINNER
1 large tomato, diced small 1 medium onion, chopped small

1/4 tsp ginger, finely minced 1/2 tsp coriander powder
1/4 tsp cinnamon powder 1/8 tsp clove powder
1/2 tsp cumin powder 1/2 tsp fennel powder
1 tbsp ghee 1/2 tsp salt
2 cups freshly cooked rice
Saute onion in ghee until soft and golden, then add ginger and cook for 2 minutes. Next add all
other spices and fry with low heat for two more minutes. Pour in 2 cups of cooked rice. Cook for
half a minute, then add tomato and water. Bring to a boil; then lower heat and steam for 40 minutes.
Serve for dinner with hot coconut chutney.
Tamarind Rice (Jaffna Style)

FOR SPECIAL DAYS
2 cups rice 1 1/2 tsp channa dal

3 tbsp ghee 1 tbsp tamarind paste
1/4 tsp mustard seeds curry leaves
6 dry chilies, minced salt
1/8 tsp turmeric powder
Soak dal in water for one hour. Steam the rice and set aside. Fry mustard seeds, chilies, curry leaves
and dal. When the mustard seeds stop popping, add the tamarind paste, salt and turmeric powder
(keep the pan covered until the seeds stop popping). Add enough water to the mixture to make a
thin gravy and simmer for about 15 minutes or until sauce thickens. Add the rice to the sauce and
stir well. Serves 3.
Buriyani Rice 1
DINNER TIME SPICY VEGETABLE RICE
5 cups cooked rice 6 medium potatoes

2 medium onions 1/3 cabbage
6 oz peanuts 24 string beans
1/2 tsp fennel seeds 1 handful chopped coriander leaves
1/2 tsp cinnamon powder 2 tsp salt, 1 tsp fennel powder
Peel and slice potatoes into 1/8 inch cubes and deep fry. Slice onion small and fry with mustard
seeds. Cut cabbage small. Fry it in a small amount of ghee or steam lightly. Add all above ingredients
to cooked rice. Stir in coriander and cinnamon. Great with coconut chutney. Serves 8.
Buriyani Rice 2
7 1/2 cups cooked rice 6 potatoes, sliced long and thin
1 cup milk 5 carrots, chopped long and thin
1/2 tsp saffron 3 onions, chopped small
1 1/2 cup cashews 2 tbsp ginger
1/2 cup ghee 3 cloves garlic, minced
2 tbsp turmeric 1 tbsp fennel seeds
4 sticks cinnamon 2 tbsp cinnamon powder
2 tbsp coriander powder 2 green chilies
4-5 whole cloves salt
Heat milk and saffron, stir into rice, set aside. Saute cashews in ghee and set aside. Fry potatoes
and carrots and set aside. Then start on the main sauce: saute onions in ghee, add garlic and green
chilies until golden. Add cloves, fennel and cinnamon sticks. Then add other spices. Add sauce and
vegetables to rice, mix thoroughly. Serves 14.
Vegetable Rice (Jaffna Style)

2 cups rice coriander leaves
2 carrots salt
1/4 lb green beans 1/2 tsp turmeric powder
1 curry plantain 1 tbsp chili powder
1/4 lb potato 1 tbsp cumin
1 large onion 5 cloves garlic
1/4 cups urad dal curry leaves
2 green chilies 1/2 tbsp mustard seeds
THE RECIPES 43
1/2 tbsp tamarind paste 1 tbsp urad dal

3 tbsp ghee 1/2 coconut, grated
Chop vegetable into small pieces. Cook rice with the dal. When they are half cooked add the veg-
etables. Cook ten more minutes, add chili powder, cumin, turmeric and salt, stir well and continue
cooking over a low fire. When the rice is done, remove from fire. Add the grated coconut, garlic paste
and coriander leaves, stir and cover the pot. Fry the mustard seeds, dal, onion and curry leaves, add
to rice and stir well. Serves 4.
Cauliflower Buriyani (North Indian Style)

2 cups cooked Basmati rice 3 cups cauliflower
1/2 cup cashew nuts 1 bunch scallion or onion
5–6 cloves of minced garlic 6–8 hot chilies
1/2 cup coriander leaves pinch of turmeric
salt to taste fresh lemon juice as desired
6 tbsp ghee 1/2 tsp mustard seeds
1 tsp fennel seed fresh curry leaves
Cut cauliflower into flowerettes. Break the nuts into small pieces. Chop the coriander leaves finely.
Heat ghee. Add ghee, mustard seeds, fennel and curry leaves. When popping begins, lower the heat
and add chopped chilies, coriander, scallion, minced garlic, cashew nuts and cauliflower, turmeric
and salt and cook on a low flame, without breaking the flowerettes, until tender. Then add 4 tbsp of
ghee, cooked rice and lemon juice and mix well. Serve with yogurt or any raita (yogurt salad).
Mung Kitcheri
SOUPY RICE COOKED WITH MUNG BEANS
1 1/2 cup rice 1/2 cup split mung dal (yellow lentils)
1/4 cup butter 3 whole cardamoms, ground
2 cloves 2 bay leaves
1/4 tsp cumin seed 1/4 tsp cayenne, 1/4 tsp turmeric pwd
1/4 tsp paprika powder 2 small potatoes, cut to 1” cubes
1 stick cinnamon
1/2 cup peas
6 cups boiling water 4 tbsp ghee and salt to taste
In a dry frying pan, roast mung beans (without ghee) for 5 minutes. Wash the rice by repeating two or
three times momentarily soaking and straining off the rice to get rid of foreign substances. Heat butter
in a saucepan and add bay leaves, cardamoms and cinnamon stick. Saute for a minute. Add the beans
and washed rice, paprika, cumin seeds, chili powder, turmeric powder and salt. Saute on medium heat
for 20 minutes and pour hot water over this. When mixture boils turn down to medium heat and cover
the pot, stirring occasionally. After cooking, add the ghee. Serve hot. Feeds 4.
! PONGAL !
Pongal is a Tamil word that originally refered to a special batch of rice made for the Tai Pongal fes-
tival, to invoke the blessings of God and Gods for a bountiful harvest year. Pongal rice, often sweet,
was a sacred offering cooked at the temple amid grand festivities. To this day, in South Indian Hindu
temples, this practice continues, though now pongal also applies to a variety of rice dishes for a range
of occasions. For all pongal recipes, however, cow’s milk is used. The following rice recipe, when
cooked, will be halved for the making of the two primary kinds of pongal, one sweet and one salty.
Rice for Pongal

3/4 cup split mung beans 2 cups rice
5 1/2 cups water
Lightly roast raw beans in a skillet (without ghee) until dry. Remove from heat before browning
begins. Check carefully and remove stones or impurities then wash thoroughly. Mix dal with rice,
add hot water and cook in a pressure cooker. If a pressure cooker is not available, bring water to a
boil in pan, add rice and dal, lower the heat and cook until tender.
Sakkarai Pongal (Sweet)

SERVED TO DEVOTEES AFTER BEING OFFERED TO THE DEITY
1 1/2 cups jaggery 1/4 tsp cardamom powder

1/4 oz ghee 1/4 cup cow milk
6 cashews few gratings of nutmeg
pinch of salt
Melt jaggery in a pot over low heat. Add cooked rice and dal (prepared in recipe above). Mix well. Add
milk and stir until mixture thickens. Add melted ghee a little at a time. In a separate pan, fry cashews
to a golden brown. Add the cashews, cardamom and grated nutmeg to the pongal and mix well.
THE RECIPES 45
Venn Pongal
SALTY RICE
1/4 oz ghee 6 cashews

1/2 tsp black pepper 1 tsp cumin
a few curry leaves 1 tsp ginger
salt turmeric powder to taste
Fry cashew nuts in ghee until golden brown. Add coarsely ground pepper, cumin, curry leaves and
chopped ginger. Stir. Add cooked rice and dal (see recipe above). Mix well; add salt to taste. Add a
pinch of turmeric powder, stir well.
Sakkarai Pongal (Jaffna Style)

SWEET RICE
2 cups rice 1/4 cup raisins

2 tbsp mung dal 1 tsp cardamom powder
1 cup sugar 1/2 coconut, grated
1/4 cup cashews 1 tbsp ghee
Roast mung dal in a dry skillet. Boil rice and dal in five cups of water for thirty minutes, until rice
is cooked. Add sugar and coconut and stir well. Reduce heat and simmer for 10 minutes. Fry raisins
and nuts in ghee until nuts are brown and add to the rice along with the cardamom powder. Stir
well and remove from fire. Serves 4.
Quinoa
Quinoa is a light grain common to South America’s Andean plateau. It is quick to cook and easily
digestible. It is available in most health food stores, good for breakfast or for dinner. To make qui-
noa, add 2 cups of water for every cup of quinoa and bring to a boil. Cover the pot and turn the heat
down to a simmer. Allow the grain to cook for 15 minutes, or until water on the top disappears, and
turn off heat. Let the remaining steam cook the the quinoa for another 10 minutes, and the quinoa
will fluff. Quinoa is a versatile grain that can be used as an alternative to rice in the pulao and other
vegetable and rice recipes.
Millet
Millet is another light grain, a favorite bird food, but very healthy for humans, too! Like Quinoa it
is quick to cook and easily digestible, available in most health food stores. It is popular for breakfast
or dinner dishes. To make millet, roast it on medium heat for 5 minutes then add 3 cups of water for
every cup of millet. Bring to a boil, cover the pot and turn heat down to simmer. Allow the grain to
cook for 15 minutes or until water on the top disappears and turn off heat. Let the remaining steam
cook the the quinoa for another 10 minutes so the millet will fluff. Millet is a dry grain, best served
with a little ghee or with wet curries or chutneys.
! CURRIES !
SPICY VEGETABLE DISHES
Broccoli Curry 1
24 bunches of broccoli 2 onions (cut into thin slices)
4 cinnamon sticks 6 cloves
1 1/2 tbsp cumin seed 1 tsp mustard seeds
6 whole black pepper seeds 1/8 tsp asafoetida
9 cups yogurt 1/2 cup mung flour
1/2 cup ghee salt to taste
1/2 tsp turmeric powder
Cut the upper part of the broccoli into medium sized pieces and cut the stem into thin long pieces
(peel the skin off if it is too hard). Steam broccoli for 9 minutes. Meanwhile, add to the yogurt 1 cup
of cold water plus the mung flour and mix well. In another pot, heat the ghee and add the cumin
and the mustard seeds. When mustard seeds have popped add the onions and fry until light brown.
Add the asafoetida and turmeric powder to the ghee. After about 1 minute add the yogurt mixture.
Stir constantly as sauce begins to thicken. Cook for about 20 minutes, then add the steamed broccoli
and mix until sauce is very thick. Turn off heat. Serves 20.
Broccoli Curry 2
4 cups chopped onion 24 cups chopped broccoli
1 tsp mustard seeds 1-1/2 tbsp caraway seed
1 cup ghee 2 tbsp curry powder
3 cups tomato sauce 1-1/2 cup coconut milk
salt to taste
THE RECIPES 47
Pop mustard seeds in ghee. Add other spices. Add onion and fry. Add ghee and cook a few minutes.
Add tomato sauce, salt and coconut milk and simmer. Pour this sauce over steamed broccoli and
simmer for about 5 minutes. Serves 30.
Murungai Curry
DRUMSTICK CURRY, A SOUTH INDIAN DELICACY
2 bunches murungai, cut to lengths 3-4” 2 tsp mustard seeds

ghee 1 onion, chopped small
6 cloves garlic, chopped small 6-8 tomatoes, diced
1 tsp fenugreek seed 1 tbsp cayenne powder
1 tbsp coriander powder 1 1/2 cups water
1/2 cup coconut milk 1 tbsp salt
Pop mustard seeds in ghee. Add onion and garlic. Cook gently; best not to brown. Add murungai
and tomatoes. Stir cook a while, then add fenugreek, cayenne, coriander and water. Bring to a boil,
then turn flame down to low and simmer gently for one hour or until murungai is fully cooked.
Then stir in coconut milk and salt. We’ve found this recipe tastes best with lots of garlic and fenu-
greek seeds. We also make it quite hot (cayenne amount should be same as coriander).
Breadfruit Curry 1
2 tbsp cayenne 1 1/2” ginger, minced
1 1/2 tsp mustard seeds 8 tbsp ghee
1 large breadfruit, diced 1/2” 3 cloves garlic, minced
3 broccolis chopped 4 Chinese eggplant
2 tsp of turmeric 1 tbsp cumin seed
1/4 cup sugar 1 1/2 tbsp salt
1/2 cup tamarind juice(or 2 limes)
1/2 cup garam masala #6
Cut breadfruit, broccoli, eggplant and steam in a large pot. Mix in a bowl: ginger, garlic, cumin seed,
chilies, black mustard, garam masala, turmeric. Heat ghee in frying pan. When hot but not steaming,
pour in bowl’s contents, stirring until mustard seeds start popping. Pour in tamarind and boil. Add
spice mixture, sugar and salt. Stir in steamed vegetables and let simmer for 15 minutes.
Breadfruit Curry 2
1 large breadfruit
1/3 cup ghee 1.5 tbsp coriander powder
1 onion, sliced thin 1 1/2 tsp turmeric powder
1 or 2 chilies, minced 1 tsp cayenne
1 clove garlic, minced 1 coconut, grated
2” ginger, minced 1 tsp cumin seed
2 curry leaves salt to taste
2 large tomatoes, blended 2 1/2 cups water
Peel breadfruit and cut into 1/2-inch cubes. Steam for 40 minutes. Meanwhile, soak coconut in the
water for 15 minutes, then strain to extract milk. Heat ghee in medium-sized pot. Add cumin and
mustard seeds and cover. When popping ceases, add onions and chilies. Add garlic and ginger when
onions are soft and golden. Keep stirring to prevent sticking. Add remaining spices after 2 minutes.
After another 2 minutes add blended tomatoes. Wait 5 minutes, then add the coconut milk, bring
to a boil, then reduce to low heat. Blend half the steamed breadfruit and add to the sauce. Then add
unblended breadfruit. Remove from heat after 10 minutes. Serves 5-6.
Chili Curry
2 onions, diced 2 lbs sweet, green chilies (cut in half)
2 inches ginger, minced 4 cloves garlic, minced
1 tsp turmeric powder 1 tsp cumin powder
1 tsp coriander powder 1 tsp raw sugar
1 1/2 tsp salt
In 1/4 cup melted ghee, saute ingredients above. When onions are soft or a light brown color add 1
cup tomato puree, 1 cup yogurt. Serves 6.
Drumstick Curry (Kauai Aadheenam Style)

12 pieces drumstick 1 coconut, grated
2 tbsp coriander powder 2 onions
1/4 tsp turmeric 1 tbsp chili powder
1/2 cup tamarind 1 tsp fennel
1 tsp cumin seed 2 tsp turbinado sugar
2 green chilies 1 tbsp ginger
4 potatoes 1 tbsp garlic
curry leaves (if available) ghee
salt 1/2 cup fresh coriander leaves
THE RECIPES 49
Steam the potatoes for 20-25 minutes, and drumsticks for 12 minutes and set aside. Heat ghee in
a frying pan and add ginger and garlic. Cook a few minutes, then mix in the green chilies, then the
onions. Cook until golden brown. Add spices (coriander powder, chili powders and turmeric) and
cook for a while. Blend the grated coconut with 1 cup of water and add to the mixture. Simmer for
a 5 minutes. Add honey and if you wish add 1 cup of yogurt (do not boil the mixture after adding
coconut.) Add the mixture with steamed drumstick and potatoes. Add salt and fresh coriander.
Eggplant Curry
2 large onions, chopped 2 large tomatoes, diced
4 cloves garlic, diced 2” of ginger, diced
1 tsp poppy seed 2 tsp turmeric powder
1 tbsp salt 1 tsp cayenne
In 1/4 cup ghee, saute the ingredients above. When onions are soft add 3 lbs of eggplant, chopped into
1/4 inch pieces. Next add 1 cup tomato puree. Then add the juice of one lemon. Cover and simmer
on low heat for 15 minutes. Serves 10.
Tofu Curry
1 lb tofu 1/2 tbsp curry powder
1/2 tsp fenugreek seed 1/2 tsp chili powder
1 cup coconut milk 1/8 tsp turmeric powder
1 tbsp fennel powder
1 onion 1/2 tsp salt
Slice tofu and fry or boil. Then strain the tofu. Lightly frying or boiling the tofu helps it maintain
its shape while being stirred. Fry the onion and fenugreek seed separately. Add the tofu and stir well
for 10 minutes over low heat. Add the coconut milk, curry powder, chili powder, salt and turmeric
powder. Stir well and simmer for 10 minutes. Finish with lime juice. Serves 2.
Okra Curry (Jaffna Style)

1 lb okra 2 green chilies
1 cup milk 1 onion
1 tbsp lime juice 1/2 tsp salt
Cut the okra in one inch pieces, mince the onion and green chilies. Mix the milk, lime juice and salt
with the okra and simmer all ingredients for 15 minutes.
Cabbage/Ginger Curry
2 oz ghee 3” finely chopped ginger
1.5 tbsp mustard powder 1 tbsp black pepper
1 tbsp coriander powder 1 chopped onion
2 cups yogurt 16 cups chopped cabbage
Saute spices in ghee, add cabbage and cook over low heat. Add yogurt at the end.
Cabbage with Potato (Jaffna Style)

1/2 lb cabbage 1 onion
1/2 lb potato 2 green chilies
1 cup milk 1/4 tsp turmeric powder
salt
Cut the vegetables into small pieces and boil the milk with the spices for 15 minutes.
Subzi Bhindi (Okra)

1 lb fresh okra 2 tbsp coriander powder
2 tbsp cumin powder 1/4 tsp turmeric powder
1/2 tsp chili powder 1/2 tsp mustard seeds
Fresh coriander leaves 1 fresh green chili
4 tbsp ghee 1 pinch of asafoetida
2-3 curry leaves 1 tsp salt
Finely chop the coriander leaves. Rinse the okra and pat dry with a paper towel or a napkin. Cut off
the top and the bottom of the okras and chop into 1/2” pieces. Heat the ghee; add the spices, and a
pinch of asafoetida at the last. When brown, quickly add okra. Stir fry for 2 minutes. Mix well and
continue stir-frying until okra is nearly tender. Garnish with chopped coriander leaves. Serve hot
with chapatis and yogurt.
Tomato Curry (Jaffna Style)

1 lb tomatoes, diced small 1 1/2 tbsp coconut milk
1 onion, chopped small 2 green chilies, chopped small
1 tbsp ghee salt
Heat ghee and saute onion and chilies for 5 minutes. Add tomatoes and stir for five minutes, then
add coconut milk and simmer for 10 minutes more.
THE RECIPES 51
Beet-Vegetable Curry
3 cups vegetables 2 tsp pounded chilies
1 tsp pounded garlic 1/2 cup thick coconut cream
2 tbsp ghee salt
1 tsp cumin seed 1 onion
Saute sliced onion in ghee, add vegetables (small pieces of carrot, beet, beans, peas and potatoes)
and spices. Add coconut cream, close lid, cook till done.
Cabbage Curry (Jaffna Style)

1 lb cabbage 1 onion
2 green chilies 1/8 tsp turmeric
3 tbsp milk salt
Cut cabbage into small pieces along with the onion and chilies. Mix all ingredients and boil for 10
minutes. Finish with 1/2 tbsp lime juice. Serves 3.
Beet Curry
8 medium sized beets 1 tbsp grated coconut
1 tbsp coriander leaves 1 tbsp sugar
2 tbsp ghee 4 green chilies
1 onion 1/4 tsp fenugreek seed
1 cup water 1 tsp salt
Pound chilies and coconut; add to beet cubes and spices. Braise onion sliced and fenugreek seed
in ghee until onion is soft and transparent. Add beets and spices; allow to simmer slowly. Stir well
several times. Add water and cook until beets are tender. Mix in sugar. Garnish with a dry red chili
and chopped coriander leaves and serve with mung kitcheri.
Sweet Pepper Curry (Jaffna Style)

1 lb sweet peppers, minced 1/2 cup milk
1 onion, minced 1/4 tsp fenugreek seed
1 tsp salt 1/2 tbsp lime juice
ghee
Saute onion in ghee until clear. Add fenugreek seed and peppers. Stir fry for five minutes. Then add
milk and salt, simmer for 10 minutes. Add lime juice, mix thoroughly and remove from fire.
Beet Curry (Jaffna Style)

1 lb beet 1 &1/2 cups tomato
1 onion 2 green chilies
salt 1/8 tbsp chili powder
Chop beet and onion. Boil in milk for 15 minutes. Add the chili powder and salt and stir. Simmer 5
or 10 minutes more; add lime juice before serving. Serves 3.
Zucchini and Tofu Curry

12 zucchini, diced 2 lbs tofu
2 cups sunflower seeds 1 big onion, chopped small
2 cups coconut milk 1/3 cup mint leaf, chopped small
1/4 cup ghee 2” ginger, minced fine
4 cloves garlic, minced green chilies
1/2 cup soy sauce salt
Dry roast sunflower seeds, grind and set aside. In ghee, saute onion, garlic, ginger and green chilies.
When golden, add steamed zucchini and tofu. Stir in mint and sunflower seeds, then add coconut
milk and soy sauce. Salt to taste. Serves 20.
Potato Curry
2 medium potatoes 1 1/2 tbsp ghee
1/2 tsp mustard seeds 1/2 tsp salt
1 pinch of turmeric 1 pinch asafoetida
Cook potatoes till soft. Peel the skin if desired. Cut into 16 pieces. Coat the pieces with salt, turmeric
and asafoetida. Heat ghee in a frying pan and add mustard seeds. When the seeds stop popping,
add the potatoes. Lower heat and fry potatoes to a golden brown color, occasionally turning them
over. Serves 2.
Potato Curry (Jaffna Style)

1 lb potatoes 1 cup milk
1 onion 1/8 tsp turmeric
2 green chilies 1 tbsp ghee
1/2 tsp chili powder small piece ginger
1/4 tsp fenugreek seed salt to taste
Cut the potato small and boil. Fry the onion, fenugreek seed and chilies in ghee. When onion is
clear, add potatoes, milk and spices. Simmer over a low fire until potatoes are tender. Finish with
lime juice. Serves 2.
THE RECIPES 53
Potato Curry (Variation)

10 potatoes 1 tsp fenugreek
2 tsp mustard seeds 1/2 tbsp tamarind
1 tbsp turmeric 1/2 coconut grated
1 tbsp coriander 2 tbsp salt
Milk grated coconut twice, by soaking in 1 cup water for 15 minutes then pressing through a fine
strainer. Peel and dice potatoes, boil and drain. Heat the ghee in another pot and pop the mustard
seeds. Lower the heat and saute spices, then add coconut milk with tamarind in it. Add salt to pota-
toes and simmer for 5 minutes. Serves 10.
Potato Curry (Dry)

2 potatoes 1/2 tsp cumin seed
1/2 tsp mustard seeds 1/2 tsp black pepper
2 cloves garlic 1 tbsp ghee
1/2 stick of butter (2 oz) 1/2 cup fresh coriander
Chop and steam the potatoes as explained above. Pop the mustard seeds in ghee, lower the heat
and then pop the cumin seeds. Melt the butter, add the black pepper and saute the garlic and the
chopped coriander until both are cooked (the garlic and coriander may be blended together with a
little ghee to save some time.) Add salt to taste and mix with the potatoes thoroughly. For another
variation add two medium chopped tomatoes. Serves 4.
Potato Curry (Thick Sauce)

2 potatoes 1/2 tsp caraway seed
1 cup of milk 1/8 tsp cayenne
2 cloves garlic 1 tbsp ghee or butter
salt
Chop the potatoes into 1/2 inch cubes and steam them until they are tender but not overcooked.
This takes about 10 minutes. While the potatoes are steaming, heat the ghee in another pot and pop
the mustard seeds. Lower the heat and melt the ghee, then add the chopped garlic and cayenne and
saute on medium heat until the garlic browns. Add the milk, caraway seeds and salt, and warm the
milk over low heat. When the potatoes are tender, combine them with the sauce, stirring gently so
that most of the potatoes remain as cubes. Serves 4.
Potato Curry (Fancy)

2 potatoes 1/2 tsp cumin seed
2 cloves garlic 2 cups of yogurt
1/4 tsp cardamom powder 1/2 cup fresh coriander
1 tsp finely chopped ginger 1/8 tsp ground cloves
1/4 tsp cinnamon powder 1 tsp salt
3 chopped tomatoes 1 tbsp ghee
1/8 tsp turmeric powder 1 tbsp butter
Chop and steam the potatoes. In a separate pot, heat the ghee and pop the mustard seeds, then the
cumin seed. Add the butter and remaining spices; heat for a couple of minutes. Then add the garlic,
ginger, coriander and tomatoes and cook until tomatoes are done (the garlic, ginger and coriander
may be blended in a blender with a little ghee.) Add yogurt and salt and heat until warm, then mix
well with the potatoes. Serves 4.
Potato Curry (Simple)

2 potatoes 2 cloves garlic
1 tbsp ghee 1 tbsp of curry power (or 1/2 tsp
garam masala #2)
Chop and steam the potatoes. Melt the ghee and saute the garlic in it until it browns. Add the curry
powder and cook for 2 minutes. Add the milk and let it get warm, then add the salt, the potatoes,
and eat.
Tomato/Potato Curry (Jaffna Style)

1/2 lb potatoes, steamed 1/2 lb tomato
1 onion 1/2 curry powder
1 cup milk 1 tbsp ghee
salt
Boil the potatoes, cut into small piece chop tomato and onion and fenugreek seed in the ghee for 5
minutes. Add the potato and stir, then add the tomatoes and stir for five minutes. Add curry powder,
milk, salt and simmer for 15 minutes.
THE RECIPES 55
Moglai Potatoes
3 large potatoes 3-4 fresh green chilies, slit
2 grated onions 1 tsp sugar
1 cup yogurt salt to taste
2 tbsp ghee large piece of ginger
1 tbsp cashew nuts 1 tsp cumin seed
8 cloves of garlic a few saffron strands
1 tsp garam masala
Grind ginger, cashew, cumin, garlic and saffron to a fine paste. Grate the onions. Peel the potatoes
and fry till golden brown. Fry the onions till brown. Add slit chilies and masala. Fry for a while and
add yogurt and fried potatoes. Let simmer for 10 minutes and stir occasionally. Serve with chapatis.
Sweet Potato Curry 1

10 lbs sweet potatoes 2 tbsp ghee
1 tsp mustard seeds 1/4 cup ghee or butter
1 clove garlic 9 green pepper (mild)
1 tbsp caraway seed 1 tbsp cayenne pepper (reduce for mild dish)
1/2 tbsp black pepper 5 cups of milk
2 tbsp salt
Wash and steam the sweet potatoes. Heat ghee in separate pot and pop the mustard seeds. Lower
the heat and melt the butter; add garlic and cook until it browns. Add green peppers and cook for
2 or 3 minutes more. Next add the spices and cook for 3 to 5 minutes. Then add milk but do not
allow to boil. Transfer the steamed sweet potatoes into a larger bowl and mix in the sauce. Add salt
to taste. Serve 15 to 20.
Sweet Potato Curry 2

17 cups diced sweet potatoes 1 cup ghee
1.5 tbsp coriander powder 1tsp cinnamon
1 tsp nutmeg 1/2 tsp cloves
3 cups milk 2 tbsp salt
Steam diced sweet potatoes. Melt ghee over low heat and add spices. Add milk and simmer a bit. Then
add the salt followed by the sweet potatoes. Stir well. Garnish with fresh chinese parsley. Serves 20.
Sweet Potato Curry (Extra Sweet)

10 lbs diced sweet potatoes 1 1/2 cup ghee
4 1/2 tbsp coriander powder 1 tsp nutmeg
2 tsp cinnamon powder 1 1/2 tsp cloves
5 cups milk 2 tbsp salt
Dice sweet potatoes and steam until cooked (10-15 minutes). Heat ghee in a pan and mix in the
spices. When the spices become aromatic, add milk (do not boil). While the milk is warming check
sweet potatoes and, if ready, strain off and set aside. Remove the milk-aspice mixture from the fire
and pour over the sweet potatoes. Serves 20-30.
Mushroom Curry (Jaffna Style)

1 lb mushrooms 1 tbsp ghee
1 onion 1/2 tbsp coriander powder
1 tsp cumin seed 1/8 tsp turmeric
1 green chili 1/2 tsp salt
1/2 tsp fenugreek seeds 1 tbsp lime juice
Slice the mushrooms. Chop onions and chili. Fry onion until clear, add fenugreek seeds and stir fry
for 5 minutes. Add mushrooms and cook another 5 minutes. Add salt and spices, stir and simmer
until tender. Finish with lime juice. Serves 4.
String Bean Curry (Jaffna Style)

1 lb string beans 1 small onion
2 green chilies 1/8 tsp fenugreek seed
2 tsp salt
Chop beans, onion and chilies. Fry onion and chilies until onion is clear, then add fenugreek and stir
for 3 minutes. Add the beans and salt and stir for 5 minutes until beans start cooking, then simmer
until tender—about 10 or 15 minutes. Serves 2.
Fried Sweet Pepper Curry (Jaffna Style)

1 lb sweet peppers 1 1/2 tsp coriander
1 onion 1/2 tsp chili powder
1/2 tsp cumin 1/4 cup coconut milk
Chop peppers and deep fry for 15 minutes. Remove peppers from the ghee and then fry the onion.
Mix the coconut milk with the spices. Add peppers and onion and simmer 10 minutes. Salt to taste.
THE RECIPES 57
Kidney Bean Curry

per 8 cups cooked beans, use the following:
ghee 4 cloves garlic, minced
1/2” ginger, minced 1 onion, chopped small
1 tbsp fennel seed 2 tsp cayenne powder
1 tbsp anise seed 1 tbsp caraway seed
1/4 cup tamarind 1/4 cup soy sauce
2 cups yogurt 1/2 cup dark chili powder
Saute onion in ghee. When onion is soft, add garlic and ginger. Next add rest of spices. When thor-
oughly mixed, add yogurt. Add sauce to beans.
Green Pepper Curry (Kauai Aadheenam Style)

10-12 green peppers
3 tbsp ghee or butter 1/2 cup Braggs Liquid Amino
1 clove of garlic 1 tbsp ginger
4 tbsp garam masala #2 2 bunches of green onions
2 onions 2 cups coconut milk (or cow’s milk)
1 cup sunflower seed roasted 5 tbsp basil leaves
Heat the ghee and fry the onions, followed by the ginger, garlic and halved peppers. Add a little
water if needed, then mix in the garam masala and coconut milk. Allow this mixture to cook about
10 minutes, then add basil and sunflower seeds (ground). After boiling a couple of minutes remove
from heat and allow to cool a little. Then stir in the liquid aminos or soy sauce and garnish with
green onions.
Onion Tamarind Curry (Jaffna Style)

1 lb onion 1 tsp tamarind paste
10 cloves garlic 1/8 tsp fenugreek seed
1-1/2” ginger 3 tbsp ghee
3 or 4 green chilies
Peel the ginger and cut onion, garlic, ginger and chilies into small pieces. Fry in ghee until onion is
clear. Add the fenugreek seed and continue frying for two or three minutes. Mix the tamarind paste
with one cup of water, add to onions and simmer for 15 minutes until liquid is reduced.
Onion Curry (Jaffna Style)

1 lb onion curry powder with chilies
ghee salt
1 cup coconut milk 1 tbsp lime juice
Deep fry the onion until light brown. Add the onion to the milk along with the curry powder and
salt and simmer 10 minutes. Add the lime juice and stir.
Pumpkin Curry (Jaffna Style)

1 lb pumpkin 1/2 onion
1/2 cup milk 2 chilies
1/4 cup coconut paste salt
Cut the pumpkin into small pieces and boil in the milk with all other ingredients. When making
the curry with coconut paste, boil all ingredients in 3/4 cup of water about 15 minutes, then add the
coconut paste, then continue to simmer 5-8 minutes.
Pumpkin with Dal (Jaffna Style)

1 lb pumpkin 1/2 tsp cumin seed
2 tbsp mung dal or channa dal 1/8 tsp turmeric

Boil the dal for 15 minutes and set aside. Boil the pumpkin in 1/2 cup water for 15 minutes. Add the
dal, coconut paste and spices, stir well and simmer for 10 to 15 minutes.
Pumpkin Curry (Kauai Monastery Style)

3 lb pumpkins, chopped 1 1/2 tbsp coconut milk
1 onion, chopped small 2 green chilies, chopped small
1 tbsp ghee 3 1/2-inch long cinnamon sticks
1/2 tsp nutmeg powder 1 lb tomatoes, diced small
1/2 tsp cayenne powder 2 tsp salt
Steam pumpkins chunks until tender. Fry cinnamon sticks, onions and green chili until onion is
cooked. Then add tomatoes, cayenne and nutmeg. Cook until tomatoes are soft, then add coconut
milk, salt and pumpkins. Turn off heat and mix well. Serves 6.
THE RECIPES 59
Cauliflower Curry (Cinnamon Flavor)

1 heaping tbsp of mustard seeds meat of one coconut grated for milk
1 tbsp of ginger and 2 tbsp garlic 1 handful of mint leaves
4 tbsp cinnamon salt
1 onion 1 tsp anise seed
1 tsp fennel seed 1 handful of paneer cheese
1 handful of green onions 5 Ib cauliflower
Milk grated coconut by soaking in 1-2 cups water and pressing through a fine strainer. Heat ghee
and pop the mustard seeds, then the anise and fennel seeds. Saute for a moment and add onions,
ginger, garlic and paneer cheese. Let everything cook for about 5 minutes, then add coconut milk,
cauliflower, salt and cinnamon seeds. When cauliflower is cooked, remove from heat. Garnish with
green onions and mint just before serving.
Cauliflower with Dal (Jaffna Style)

1/2 cup split mung beans 1/8 tsp turmeric
1 lb cauliflower chopped 1/4 tsp cumin seed
1 tsp grated coconut 3 garlic cloves
salt
Bring beans to a boil in 1 1/2 cups of water. Cook for 15 minutes, then add the cauliflower, turmeric
and coconut (ground into a paste with the cumin). Bring to a boil, then simmer for 15 minutes.
Avaiyal
MIXED VEGETABLES
5 carrots 6 potatoes
5 Japanese eggplant 10 plantains (green cooking bananas)
1/2 lb string beans 3 cups coconut milk
1/2 tbsp mustard seeds 4 tsp salt
Slice the carrots, potatoes, eggplant, plantains and into medium-size pieces. Slice beans into long
pieces. Boil everything together. Pop mustard seeds and add to drained vegetables. Add salt and
coconut milk. Serves 6.
Banana Filet Curry

20 green cooking bananas 2 cups of chickpea flour,
ghee for deep frying and tempering 1 bulb garlic
1 tbsp fennel seed 2 medium sized onions
1 handful of coriander leaves 1/4 cup hot chilies
1 handful of green onion stems 1 tbsp of turmeric
1 tbsp of turmeric 1 onion
3/4 cup Mexican chili powder 1 inch ginger
1 tsp tamarind paste diluted in 1/2 cup water
1/4 cup of turbinado sugar 2 cups water
1/2 cup Liquid Amino or 2 tbsp salt
Slice and steam cooking bananas. Thoroughly mix chickpea flour, cumin seed and fennel seed, 1 tsp
salt, and water in a bowl to make a batter. Dip bananas in batter and fry in ghee until brown. Strain oil
off bananas and set aside. In another pan of ghee, saute handful of ginger, garlic, hot chilies, onions,
green onion stems. chili powder, turmeric, tamarind, turbinado sugar, and Liquid Amino or salt. Add
2 cups water and allow to simmer, then mix in bananas and remove from heat. Serves 10.
Spinach Curry
15 cups roughly cut spinach 1/2 bulb garlic, 1/2 inches ginger
2 cups bean sprout 1 tsp each fennel, anise seeds
1/2 grated coconut juice from 1 lime
1 cup yogurt 2 tsp salt
Steam the spinach and bean sprouts and blend them in a food processor with grated coconut,
adding yogurt until a thick and smooth consistency is achieved. In a pan fry in 2 tbsp ghee: ginger,
garlic, fennel, anise and cumin seed. Mix the spices with the spinach and add lime juice and salt or
liquid aminos. Serves 4.
Banana/Urad Dal Curry

2-3 cups urad dal 1 tbsp mustard seeds
ghee 6 small green chilies
1 tbsp each anise and fennel seed 2 tbsp turmeric
2 grated coconuts 1 handful of coriander leaves
1 Handful of green onion stems 1 1/2 tbsp salt
20 green cooking bananas 1 onion
1tbsp tamarind paste (or 2 limes) 2 tbsp garlic and twice as much ginger
THE RECIPES 61
Cut and steam bananas. Roast dal until brownish, then steam it until it is soft. Heat ghee in a frying
pan and cook mustard seeds until they pop and add chilies, garlic and ginger, anise, fennel. Saute a
couple of minutes then put in onions. Add turmeric, tamarind, coriander, green onion. Add coco-
nut, salt and cooked bananas. Garnish with coriander leaves (chinese parsley). Serves 10.
Amaranth Curry
A TRADITIONAL LEAFY GREEN CURRY
15 cups roughly cut amaranth 1/2 teaspoon mustard seed

2 onions 1 tsp cumin seeds
1/2 coconut, grated Juice from 1 lime
6 cloves garlic 2 tsp salt
2 tbsp coriander powder 1/8 tsp cayenne or black pepper powder
Heat 1 tbsp ghee in a deep pot and add the mustard seeds. When the seeds start to pop, add the
cumin seeds and saute for 30 seconds. Add the garlic and onions and stir fry until onion is half
cooked, then add the amaranth, coriander and cayenne powders. Mix the amaranth with the spices
and cover the pot and turn heat to high. Add up to 1 cup of water if mixture is too dry. When the
liquid from the greens start to boil up, turn heat to a simmer and stir and cook until tender. Add
lime juice and salt. Transfer to a serving tray and garnish with grated coconut. This recipe also works
well with swiss chard and with Chinese cabbages such as bok choy or lei choy.
Banana Curry (Jaffna Style)

2 cooking bananas (green) 1 cup milk
1 small onion 1/2 lime
2 green chilies salt
Peel and chop the plantain. Chop onion and chilies. Boil the vegetables in the milk until tender,
finish with lime juice.
Cauliflower Curry (Jaffna Style)

1 lb cauliflower 1 cup milk
2 green chilies 1/8 tsp turmeric
1/2 lime salt to taste
Cut the vegetables into small pieces and boil in the milk with the spices until tender. Finish with
lime juice. Serves 2.
Masala Curry
4 tbsp ghee 1 tsp cumin seed
1 medium chopped onion 2 medium chopped tomato
1 tsp garam masala 1/3 tsp turmeric powder
1 tsp salt 2 medium potatoes cut into large pieces
2 medium carrots 1/2 cup peas
Cut the carrots into large pieces. Fry seed in the ghee until they are fragrant. Add the chopped onion
and turmeric and cook until brown. Add tomatoes and cook until rather soft. Add 1-1/2 to 2 cups
of water, the remaining vegetables (except peas), masala and salt. Cook on medium low heat until
done, adding peas during the last few minutes. Serves 4.
Stuffed Eggplant
6 small eggplants 2 green chilies
1 tsp salt 3 tbsp lemon juice
1/2 cup ghee or ghee 1 large onion
1/3 cup coriander seed 3 tbsp anise seed
1 tbsp cumin seed 1.5 tsp fenugreek seed
1 tsp turmeric powder
Chop the green chilies and onion into small pieces. Rinse eggplant and slit lengthwise without cut-
ting into half. Roast the first 4 spices together and grind to a powder. Add turmeric. Mix spices with
chili, salt and lemon juice to make a stuffing. Stuff all the eggplants with the filling. Heat the ghee
in a frying pan and fry the onions until light brown. Add the stuffed eggplants and cover with a lid
and leave to cook, turning occasionally until tender for 20 to 30 minutes.
Potato Varai (Jaffna Style)

VARAI IS STIR-FRIED DRY CURRY
1 lb potato 2 or 3 chilies
2 tbsp grated coconut 1 onion
1/2 tsp mustard seeds 1 tsp urad dal
2 tbsp ghee salt
Boil and then grate the potatoes. Mince the onion and green chilies. Fry the mustard seeds and dal.
When the seed stop popping, add onion and chilies. When onion is clear, add potatoes, coconut and
salt. Stir-fry for five minutes. Serves 2.
THE RECIPES 63
Banana Varai (Jaffna Style)

2 plantains (green cooking bananas) 1 onion
2 tbsp grated coconut 2 green chilies
3 dry chilies 1 tsp urad dal
1/8 tsp mustard seeds 2 tbsp ghee
salt curry leaves
Cut plantains in half and boil. Peel and grate when cool. Mince the onion and chilies. Fry the mus-
tard seeds and dal until the seeds stop popping, then add onion and chilies. Fry for 10 minutes. Add
plantains, salt, coconut, onion and chilies. Stir-fry for five minutes. Serves 2.
! CHUTNEYS, SAMBALS & PACHADIS !
Chutneys are condiments made with cooked fruit or vegetables. Sambal is a condiment of cold veg-
etables or coconut, usually uncooked, served in small amounts with rice and curry. They are often
quite hot, and may be as simple as grated coconut combined with chili powder. Pachadis are salads
with light spicing to aid in digestion. Pachadis are usually served for lunch only, while chutneys and
sambals work for lunch or dinner often as a dip for dosai, idli or chapatis.
Cabbage Pachadi
2 cups yogurt 1 tsp roasted cumin powder
1 tsp grated ginger 1 tsp honey
salt and chili powder to taste 1/2 cup finely shredded cabbage
Mix all ingredients well and chill. Serves 4.
Mango Pachadi with Carrot and Ginger (Jaffna Style)

1 unripe mango 3 tbsp grated coconut
1/2 lb carrots salt
1/2” piece of ginger 4 green chilies
1 onion
Grate the mango, carrot and ginger, keeping each separate. Squeeze the excess juice from the grated
mango (save juice for a beverage). Mince onion and chilies. Combine all ingredients. Serve at room
temperature or chilled.
Sweet Potato Pachadi

5 baked sweet potatoes 1 tsp cinnamon and 1 tsp nutmeg
3 tbsp honey 1 cup grated coconut
2 cups cream
Blend all items together (except coconut). After blending, add coconut.
Pumpkin Pachadi (Jaffna Style)

1 lb pumpkin 1/8 tsp cumin seed
2 red or green chilies 1 tsp tamarind paste
curry leaves
Cut pumpkin and chilies into small pieces. Dissolve tamarind paste in two cups water. Combine
with pumpkin, chilies, coconut paste and salt. Boil until tender.
Eggplant Sambal (Jaffna Style)

1 lb eggplant 1 onion
2 green chilies 1/2 cup coconut milk
1 tbsp lime juice salt
Bake the eggplant whole for one hour at 400˚ or until it wrinkles. Allow eggplant to cool, then peel
and mash it. Mince onion and chilies, and add to the eggplant along with salt and lime juice. Mix
thoroughly. Serve at room temperature.
Carrot Sambal (Jaffna Style)

1/2 lb carrot 1 large onion
2 tsp grated coconut 2 green chilies
1/2 cup curd (yogurt) salt
Grate the carrots. Mince onion and chilies. Mix all ingredients well and serve at room temperature
or chilled. A small piece ( 1 1/2”) of grated ginger may be added if desired.
Coconut Sambal (Jaffna Style)

1/4 lb ginger 1 tsp ghee
1 cup grated coconut 1/2 lime (or yogurt)
1 onion 1/8 tsp mustard seeds
2 green chilies 1 3/4 tsp urad dal
salt
THE RECIPES 65
Peel the ginger and fry it whole for five minutes with the chilies. Pound together the ginger, chilies
and coconut into a paste. Fry the mustard seeds, dal and onion. Mix with the ginger, lime and salt.
If using yogurt, omit lime juice, and use enough yogurt to make the mixture soft but not runny.
Tomato Sambal (Jaffna Style)

1 lb tomato 3 green chilies
salt 1/2 coconut milk
1 onion
Chop tomatoes, onion, chilies into tiny pieces. Mix everything together very well. Serve at room
temperature.
Beet-Root Sambal (Jaffna Style)

1 lb beets 1/2 tsp urad dal
1 onion 1-1/3 cup curd
2 tsp coconut paste 1 tsp ghee
2 green chilies 1/8 tsp mustard seeds
salt
Boil the beets whole for 10 minutes, then peel and grate. Dice onion and chilies. Mix beets with the
coconut paste, onion, chilies, curd and salt. Fry mustard seeds and the dal and mix with beets. One
tbsp lime juice may be used instead of the curd.
Apricot Chutney
1-2/3 cup sugar 1-2/3 cup cider vinegar
20 large ripe apricots 7 sweet red peppers, chopped
3 medium size onions, chopped 1 clove garlic mince
4 oz chopped candied ginger 1 tsp salt
1 cup seedless blonde raisins 1 orange, peel and pulp chopped
1 lemon, peel and pulp chopped 2/3 cup almonds, blanched and slivered
1 tsp ginger powder
Boil apricots with sugar and vinegar for 10 minutes. Skim. Add remaining ingredients except
almonds and ginger powder. Cook 30 minutes, stirring frequently. Add almonds and ginger pow-
der and cook another 30 minutes, stirring frequently. Pack in sterilized jars and seal immediately.
Makes enough to fill six half-pint jars.
Curd Chutney (Jaffna Style)

1 cup curd 2 tbsp ghee
1 onion minced 1 tsp urad dal
2 green chilies minced 1/2 tsp mustard seeds
1 tbsp shredded coconut 1 handful coriander leaves
Pop the mustard seeds in ghee, then add urad dal and roast until golden brown. Add remaining
ingredients and salt to taste. Garnish with coriander leaves.
Coriander Chutney (Ashok Bhavan Style)

Five hands full of fresh coriander leaves, ground
17-1/2 ounces tamarind 4 cups chickpea gram
meat of 15 coconuts, grated 1/2 cup salt
1-1/2 cup green chilies
There is no cooking here. Just grind it all together. Excellent with idli. Serves 30.
Coconut Chutney (Ashok Bhavan Style)

2 pints chickpea gram (flour)
3 pints or green chilies 3 oz of ghee
meat of 15 coconuts, ground 3 1/2 oz of tamarind
1 3/4 oz of garlic 1/4 pint of salt
1 1/2 onions
Roast the chickpeas. Heat ghee and saute the chopped chilies, garlic and onion, then mix with other
ingredients. Grind or blend together. Great with idli. Serves 30.
Orange and Date Chutney

Mix in 3 1/2 quarts vinegar 6 tsp chili powder
grated rind of 4 oranges 3 tsp cinnamon
6 cups of sugar 3 tsp nutmeg
3 tsp salt 1 1/3 lbs raisins
Bring above ingredients to a boil. Puree through juicer the following:
4 lbs pitted dates
fruit of 6 oranges (remove seeds; use 4 that were grated and 2 more with peels)
3 lbs onions 3 cloves garlic
3 tsp nutmeg 3” of ginger
THE RECIPES 67
Add to vinegar and bring again to boil. Cook 5 minutes. Lower heat, simmer gently for one hour.
When cold, bottle and store in air-tight bottle. Keep refrigerated. Makes about 1 1/2 gallon.
Tomato Chutney (Jaffna Style)

1 lb tomatoes 1 tbsp ghee
1 onion 1 tsp urad dal
1/2 cup coconut milk 1/2 cup curd
1/2 tsp lime juice 2 green chilies
salt 1/2 tsp mustard seeds
Blanch the tomatoes, then peel and mash them. Add the coconut milk and curd. Heat the ghee
and fry the mustard seeds, dal onions and chilies for 10 minutes. Remove from heat and add to the
tomatoes. Serve at room temperature.
Date and Chili Chutney

Put through blender: 1 lb dates
turmeric 3 tbsp parsley
1/2 tsp salt 2 fresh or pickled hot green chilies
juice of 2 lemons and pulp 2 tbsp water
Mix well. Bottle and refrigerate. For 10 people, will last about 3 weeks. (It is best to alternate ingre-
dients as you puree. For example, a handful of dates, small amount of parsley, 1 chili, more dates,
etc. This makes mixing easier.)
Raisin-Ginger Chutney
Puree through juicer:
2 cups raisins
2” ginger 10 cloves garlic
1/2 tsp mustard seeds
Mix thoroughly with:
4 tbsp vinegar 1 tsp salt
1/2 tsp cayenne 3 tsp sugar or honey
Bottle and refrigerate. For 10 people, will last about 3 weeks.
Hot Tomato Chutney

4 lbs ripe tomatoes, cut coarsely
1 quart cider vinegar 2 lbs raisins
2 large cloves garlic 1 lb green ginger, chopped
4 lbs granulated sugar (9 cups) 4 tbsp cayenne pepper
1 cup salt (reduce if desired)

Boil tomatoes in vinegar for 15 minutes. Chop raisins and garlic in vinegar to a paste. (Use the
blender with just enough vinegar to operate the machine). Add other ingredients to tomato-vinegar
mixture and simmer gently until the mixture is the thickness of heavy cream (about 2 hours). Pour
into hot sterilized glasses.
Hanapepe (Hawaii) Hot Pepper Jelly

1/2 cup ground whole chili pods (5-6)
1/2 cup ground bell pepper, seeded (2-3)
1 large onion (ground) 1 1/2 cups cider vinegar
6 1/2 cups sugar 1 bottle Certo
Remove stems from chilies, remove seeds and veins from bells. Peel onion. Grind fine. Add to other
ingredients (except the Certo). Mix well, bring to a rolling boil. Remove from heat. Add Certo after
two minutes. Put in jars. Makes 2 quarts.
Pear Chutney
5 lbs hard pears, peeled, sliced 2 lbs brown sugar
3 pints cider vinegar 1 lb seedless raisins
3 cloves garlic, peeled, minced 2 tbsp mustard seeds
6 tbsp salt 1 dash cayenne pepper
16 oz preserved ginger, sugar rinsed off, chopped
Mix pears and sugar in large kettle and cook gently until mixture is thick and smooth. Stir fre-
quently. Add remaining ingredients and bring to a boil. Remove from heat and let stand overnight.
Return to medium heat and bring to boil. Pack while hot in hot sterilized jars and seal.
Spicy Orange Slices

8 seedless oranges 4 cups sugar
1 cup vinegar 1/2 cup water
10 whole cloves 2 sticks cinnamon
THE RECIPES 69
Slice oranges about 1/2 inch thick; discard end pieces. Cut each slice in half. Cover with water and
simmer in covered pan until tender. Drain. Boil other ingredients 5 minutes. Add oranges and sim-
mer until slices are well glazed (about 1 hour). Pack in sterile pint jars. Fill with hot syrup and seal.
Makes 8 cups.
! SWEETS !
Ayurvedic Energy Balls

4 cups sesame seeds 9 cups sunflower seeds
2 tbsp honey, raw 4 cups raisins
2 tbsp cinnamon powder
Grind seeds in a seed grinder. Add rest of ingredients and mix in food processor until the mixture
sticks together in a uniform mass. Roll into finger balls. (Ayurvedic note: because this mixture is
ground, it is absorbed and assimilated quickly. The raisins, cinnamon and honey perk the agni
(body fire) right away, the seeds add a little stamina and energy support. It perks pitta without dis-
turbing vata or kapha even though raisins usually increase vata. This is negated by soaking them.
Sesame seeds normally stimulate kapha, but this is balanced by the honey and cinnamon.) Often
used as a traditional prasada at Dipavali and Ganesha Chaturthi festivals.
Chippi
FRIED RICE BALLS IN SWEET SYRUP
3 cups rice flour 1 cup sugar

1/2 cup water 5-6 cups coconut milk
1/2 cup black pea powder 1 tbsp sesame seeds
ghee or oil 1/8 tsp salt
Boil coconut milk until nutty oil flavor emerges. Mix rice flour, black pea powder, sesame seeds and
salt in a bowl and add the boiling milk to the mixed flour. Make small balls with the mixture. Then
impress balls with a greased fork (or any design desired). Set them aside on a buttered plate. Once all
the balls are impressed, fry in ghee/oil one plateful at a time and drain. In water, heat and dissolve the
sugar into a thick syrup. Add the fried balls to the syrup and mix well. Cool and keep airtight.
Semolina Kesari (Jaffna Style)

SEMOLINA PUDDING
2 cups semolina 1/2 cup ghee

1 1/4 cup sugar 2 tsp cashews, chopped
1/4 tsp cardamom powder
Dry roast semolina for ten minutes. Dissolve sugar in four cups water. Bring to a rolling boil, then
turn flame to low and slowly stir in semolina. When mixture thickens, add ghee gradually, stirring
well. When kesari is soft, stir in nuts and cardamom. Remove from fire and flatten into tray. Let cool,
cut into pieces as desired.
Semolina Payasam (Jaffna Style)

PAYASAM PUDDING
1 cup semolina 1 cup split mung beans

3 cups milk, 2 tbsp ghee 2 cups brown sugar
1/8 tsp cardamom powder 1 cup of raisins and cashew nuts
Roast the semolina and dal in a dry skillet. Boil the beans in three cups of water until soft (about 1
hour), add the semolina and stir it well for ten minutes. Add the milk and simmer for fifteen min-
utes more. Add the cardamom. Fry the nuts and raisins in ghee and add to the payasam. Stir well.
Serve at warm or at room temperature.
Sago Payasam 1 (Jaffna Style)

1 cup rice 2 cups brown sugar
1/2 cup mung beans 2 cups coconut milk
1/8 lb cashew nuts 1/8 lb raisins
1/8 tsp cardamom powder 2 tbsp ghee
Roast the mung beans for ten minutes in dry skillet over a low fire. Cook the rice and the beans
in five cups of water until soft (about 30 minutes). Then add the sugar. Continue cooking and stir
frequently until sugar is dissolved (about 15 minutes). Add the milk and stir until mixture thickens.
Remove from fire. Fry the nuts and raisins in the ghee over a low fire and when nuts are golden,
remove and add to the payasam along with the cardamom. Stir well.
THE RECIPES 71
Sago Payasam 2 (Jaffna Style)

1 cup mung beans (roasted ) 2 cup brown sugar
1/2 lb sago 2 tbsp ghee
3 cups milk or coconut milk cashews
1/8 tsp cardamom powder raisins
Boil the beans in three cups of water until soft, then add the sago and stir for fifteen or twenty min-
utes. Add more water if necessary. Add the sugar and stir well, then add cashews (roasted in ghee)
and other ingredients.
Kheer (Rice Pudding)

1/2 cup small grain rice 2 cups milk
2 cups cream 1/2 cup sugar
1/4 cup golden raisins 6 unsalted almonds
2 whole cardamom pods, crushed 1/8 tsp nutmeg powder
Soak the raisins in water. Blanch and slice the almonds. Crush the cardamom. In a heavy saucepan,
cook rice until soft. Add milk and cream, a little at a time, constantly stirring to avoid lumps. Add
sugar and raisins. Mix well. Keep stirring for about 15 minutes on low flame. Remove from heat.
Pour into a big bowl. Add almonds, nutmeg powder and crushed cardamom seed and mix well.
Cover with a plastic wrap. Serve warm or cold.
Rice Channa Dal Payasam

1 cup rice 1/2 cup channa dal
1 tbsp ghee 4 cups water, 1 cup milk
1 cup brown sugar 1 cup fresh grated coconut
1/4 tsp cardamom powder
Fry the dal in the ghee until golden brown. Bring the water to a boil and add dal. Cook for 20
minutes. Add the rice and continue cooking until rice is soft. Add milk and continue to cook until
mixture is thick. Add sugar and coconut and mix well. Remove from heat and add cardamom. This
is very thick when cool and will not spread on the plate. Serves 8.
Sakkarai Pongal (Jaffna Style)

SWEET RICE
2 cups rice raisins

2 tbsp mung beans cardamom powder
1 cup brown sugar 1/2 grated coconut
cashew nuts 1 tbsp ghee
Roast mung beans in a dry skillet. Boil the rice and beans in five cups of water for thirty minutes. Add
the sweetening and coconut and stir well. Reduce heat and simmer for 10 minutes. Fry the raisins
and nuts in ghee until nuts are brown and add to the rice with the cardamom powder. Stir well and
remove from fire.
! BREADS !
Chapati
INDIAN FLAT BREAD
1 cup whole wheat flour 1/4 tsp salt

1 tbsp ghee 1/3 cup water
To the flour add salt and ghee and mix well. Add sufficient water to make a soft, pliable dough.
Knead until elastic. Allow to rest 15 minutes or more.
For chapatis: Divide dough into 8 equal parts. Roll into small balls and, using a rolling pin, flatten out
into circles about 4-5 inches in diameter. (Before rolling into circles, flatten between hands and dip
in flour to prevent sticking to rolling pin.) With each chapati, cook one side on a hot frying pan, then
turn and half cook the other side. Finally hold it directly over a burner flame and allow to puff. Tongs
can be used to old the chapati (and there is a special implement for this sold in Indian shops). Keep
chapatis covered as others are being made. Brush upper side with ghee to prevent sticking together in
the stack. Chapati and parathas is often made for dinner, served with potato curries or dals. Serves 2.
THE RECIPES 73
Paratha
Make small balls as in chapati recipe and roll out in circles 3 inches in diameter. With the fingers,
spread a thin coat of ghee on the circle and fold it in half. Fold again in half and press edges together
to seal. Roll this out to the same thickness as a chapati, it can be made round if you are skillful.
Cook on both sides in a hot frying pan. Add ghee (about 1tsp) around the edges and on sides of
the paratha. In will puff up almost as much as a chapati. (For best results it’s best to learn paratha-
making from an experience cook, but a little experimentation will go a long way!) Parathas are done
when golden brown and puffed to capacity. Don’t be concerned if some don’t puff, when you are
learning the art.
Puri (Jaffna Style)

FRIED PUFFED BREAD
2 cups whole wheat flour 1 green chili, minced

1 small onion, minced salt
2 tbsp grated coconut
Mix onion and chili with flour, coconut and salt. Add cool water to form a bread-like dough. On
an oiled surface, a tray or cookie sheet, roll by hand a small amount of dough and flatten it. Fry in
a heavy skillet on a low fire, 5 minutes on each side. Puris are usually served in place of rice, with
sambal and or curries. But they may also be served in addition to rice, though in South Indian cook-
ing, papadam (see pg. 81) would be used. Papadams are paper thin and deep fry quickly. They are
purchased rather than made at home. Puri is often served with masala potatoes.
Pittu
STEAMED RICE FLOUR WITH COCONUT
special bamboo-pittu steamer 6 cups of brown rice flour (roasted)

1 cup salt water for steaming 1 grated coconut
The pittu maker is a thick piece of bamboo with a metal cover at one end (with a hole) which is
mounted on a pot filled with water for steaming. It can be purchased at certain stores that carry
South Indian groceries.
Making pittu: Put rice flour in a large bowl. Sprinkle in water little by little and mix it with the
flour so that tiny balls are formed. Sprinkle one handful of coconut, a little at a time while mixing
in the water to keep the flour from forming one large mass. Keep adding and mixing until all the
flour has become dry dough. Be careful not to add to much water. Next, fill the bamboo to the top,
alternating with layers of one handful of rice flour followed by 2 tbsp of grated coconut. Steam the
bamboo on its pot. When steam appears at the top of the bamboo, cover and let cook for about 30
minutes. When cooked remove the pittu, which will look like a long tube, and cut into 1” serving
slices. Add another batch for steaming until all the flour is used up. Pittu is usually served for lunch
or dinner, with coconut chutneys or sambar. It can also be made sweet by add brown sugar to the
coconut. Serves 10.
Idli
STEAMED SOUTH INDIAN RICE CAKES
2 cups rice 1 cup urad dal

Soak rice and dal in water (in separate pots) for 10 hours. Grind each separately with a little water
in a food processor until smooth. Mix with hands the rice and dal to form the idli batter. The batter
should be thick but slightly runny. Set the batter aside for about 8 hours to let it rise and sour slight-
ly. Idlis are cooked in idli steamers, available at most Indian groceries. Ladle batter into each buttered
compartment of the idli maker and steam for 20 to 30 minutes. Cool for a minute; remove idli from
bowl. (There is no need to ghee the bowl.) Experiment to find the best cooking time. Serves 2.
Rice Dosai (Jaffna Style)

SOUTH INDIAN THIN RICE PANCAKES
1 cup urad dal 2 cups rice flour or rice grains

Soak the dal and rice grains in water for at least 8 hours. Process these separately in a food processor
with a little water and mix both item to make the dosai batter. The batter should be runny enough so
it can be poured over a hot griddle and spread out into a circle immediately. Mix with the rice flour
and add 1/8 tsp baking soda. Let the batter sit over night to rise and sour slightly. A little yogurt can
be added to the batter to help it rise through the night. The batter temperature should be around
70-80 degrees F.
THE RECIPES 75
Making dosai: Add 1 tsp of salt to the batter. Pour a ladle full of batter onto a very well seasoned
hot griddle or heavy frying pan. Cook like pancakes. Ghee is spread on the griddle after cooking
each dosai. This recipe serves 2. Dosai’s are usually served with coconut chutney and/or sambar
and curries. The batter can be made very thin to produce and extra thin pancake, known as paper
dosai. For masala dosai, potato curry is placed inside the pancake and it is rolled, something like a
large, crisp crepe.
Dhogla
STEAMED CHICKPEA CAKES
2 cups chickpeas, cooked, ground 1 box Malt-O-Meal

1 box corn meal 2 cups yogurt
3/4 cup ghee 3 cups water
3 zucchinis, shredded 3 tbsp salt
2 tbsp cayenne/chilies 7 hot green peppers
3” ginger 1/2 tsp baking powder
2 cups coriander leaves, fresh 3 cups grated coconut
4 tbsp raw peanuts 2 tsp chilies
1 tsp salt 1/2 tsp cumin seed
Blend all ingredients together in a big bowl. Ghee a round cake pan and pour about 1/2 inch of dhogla
mix into the pan. Steam one cake pan at a time in a large pot with another smaller pot inside it, upside
down. Put about two to three inches of water in the bottom of the steaming pot and steam the dhogla.
The dhogla will rise and pull away from the sides of the pot when cooked. Takes 20-25 minutes.
Semolina Dosai (Jaffna Style)

1 cup semolina 2 or 3 green chilies
1/2 cup rice flour 1 tbsp urad dal
1 cup wheat flour 2 tbsp ghee
1 cup buttermilk salt
1/8 tsp mustard seeds
Mix the semolina, rice flour, wheat flour and the buttermilk together into a batter. Let sit for an hour.
Fry onion, chilies, mustard seeds and dal and add to the batter along with enough water to make it
medium thin. Cook like pancakes in a skillet with ghee.
IDIAPPAM
JAFFNA STRING HOPPERS
2 cups roasted red rice flour boiling water

Idiappams are made with a special wooden press, much like a spaghetti maker, available from most
South Indian and Sri Lankan groceries.
To make the idiappam: Add 1 tsp of salt to the boiling water and mix it slowly into the flour with
a wooden spoon. The dough should be thick and not stick to the mixing container. Take a little
dough and put into the idiappam press and press out the dough strings in a circular motion over
idiappam steamers. Steam the idiappam for 20-25 minutes. Serve for dinner or lunch with sodi or
coconut chutney.
! VADAI & OTHER SNACKS !
Vadais are spicy donuts served as a snack or prasada for special occasions. Often eaten plain, they
are sometimes served with sambal or sambar or soaked in yogurt.
Urad Dal Vadai (Jaffna Style)

1 cup urad dal 1 onion
2 green chilies curry leaves
ghee salt
Soak the dal in water for 4 hours. Drain and grind to a coarse paste. Mince the onion and chilies.
Add to the dal with salt and curry leaves. Stir well. To make each vadai, roll a small piece of dough
into a ball and flatten it. Vadais are usually about 2 1/2” in diameter and sometimes have a hole in
the middle like a donut. Deep fry the vadai in ghee until golden (about 5 minutes).
Channa Dal Vadai (Jaffna Style)

1 cup channa dal 1 onion
2 dried red chilies curry leaves
salt ghee
Prepare exactly the same as urad dal vadai.
THE RECIPES 77
Dahi Vadai
1 cup urad dal 1/4 cup green split mung dal
2-3 fresh green chilies salt to taste
ghee for deep frying 6 cups plain yogurt
2 tbsp roasted cumin powder 1 tbsp chili powder
Sauce (optional)
1 tbsp ghee 1/2 tsp mustard ghee
sweet and sour sauce curry leaves
1” round ball of tamarind 1 cup jaggery
Wash the tamarind and soak it in 1/2 cup of water. In the same water also soak jaggery. Let mixture
stand 1/2 hour then pour into strainer and extract the pulp with the help of the spoon.
Vadai: Soak both the dals overnight. Drain and grind to a fine paste in a blender, along with the
chilies. Add a little water gradually to form a thick paste. Add salt and mix thoroughly. Set aside. In
a bowl, place a handful of salt to 3 cups of water. Wet your palms with water and take small balls of
paste, flattening them with fingers then placing them into hot ghee. Fry until golden brown. Drain
them on paper towels. Soak cooked vadais in hot salt water mixture for half an hour. When soft
remove and squeeze out the water between your palms. *Beat the yogurt and soak vadais in it. Sprin-
kle with cumin seed and chili powder and tamarind sauce as desired. Serve in individual dishes.
Kadalai Sundal
LENTIL SNACK FOR GANESHA CHATURTHI
1/2 cup whole channa dal 2 tbsp ghee

1 tsp mustard 1 tbsp sliced green chilies
1 cup fresh grated coconut 1/2 tsp salt
Soak the dal overnight. Wash and then boil the dal in water for 45 minutes, or until tender. Drain.
Fry the mustard seeds in ghee until they pop. Add the chilies and coconut. Stir for 5 minutes. Add
the channa and salt. Mix well.
This recipe can be made with any dried pea or bean, even with beans that have been allowed to
sprout. To sprout beans, soak for 12 hours and spread on a wet towel. Let stand for 24 hours, keeping
moist. Wash sprouts well to remove skins.
Bonda (Jaffna Style)

POTATO CROQUETTE FOR LUNCH
1/2 lb potatoes 3 green chilies

1 large onion 2 tbsp ghee
1/4 tsp mustard seeds salt
1/2 tsp urad dal curry leaves
1 cup channa dal flour coriander leaves
Boil the potatoes, peel and mash them. Mince the onion and chilies. Heat the ghee and fry the
mustard seeds and urad dal. When the seeds stop popping, add the onion and chilies and stir for
five minutes. Add the potatoes and 1/4 cup of water with the salt and simmer until tender. For extra
spice, add 1/2 tablespoon chili powder. Remove from fire, let cool slightly and roll into small balls.
Mix the channa dal flour with enough cool water to make a thin batter. Add salt and 1 tablespoon
rice or wheat flour. Dip the potato balls in the batter and fry in deep ghee until golden (about 5
minutes).
Vegetable Samosa
NORTH INDIAN ENCHILADA-TYPE LUNCH SNACK
Filling:
3 big potatoes, diced 1/4 cup ghee
salt to taste lemon juice
1 cup shelled green peas, coarsely chopped
Dough:
2 cups whole wheat flour 4 tbsp ghee
1 tbsp yogurt salt to taste
ghee for deep frying
Roast and grind:

5-6 whole red peppers 1 tsp cumin seed
Heat ghee and add pinch of cumin seed. When brown, add potatoes. Fry over medium until until
half done. Add peas and salt and stir-fry for 10-15 minutes more, until tender. Add roasted spices
and lemon juice and keep stirring until dry. Set aside and cool.
THE RECIPES 79
Combine wheat flour and ghee in a bowl. Mix together with hands until it has a consistency of corn
meal. Add yogurt and salt. Mix well. Slowly add water and knead dough until soft and smooth.
Cover with a damp cloth and set aside for an hour.
*Form balls about an inch or two in diameter. Flatten into circles. Cut in half. For each samosa, keep
the one half aside and roll the other into a hollow cone. Pinch the seams together and fill cone with
the potato-peas filling, about 2/3 of the cone and press firmly the top two edges with a moistened
fingers, to seal. They have to be well sealed, so as not to break open while frying. Heat ghee for deep
frying. Fry samosas till golden brown. Serve warm with tamarind or coriander chutney.
Papadams
LENTIL WAFERS
Papadams are paper thin deep fried lentil wafers usually served with lunch. They are available at
most Indian and Sri Lankan groceries and even certain health-food stores. To make papadams, heat
ghee in a shallow frying pan until hot but not smoking. (Start with high heat then turn to a lower
setting.) Wipe off excess lentil powder from each papadam and gently place into ghee. The papadam
will immediately expand. After about 5 seconds turn it over to cook the other side, pressing into
the ghee any areas that you notice uncooked. Turn again after another five seconds, cook two more
seconds then remove from ghee. Hold for a moment to drip drain and store in serving container.
Papadams are cooked just before lunch time, so they are still crunchy when served.
Murukoo (Indian Pretzels)

3 cups rice flour 1 tbsp sesame seed
1 1/2 coconuts, grated 1 tsp black pepper
3 1/4 cups black peas powder 1 tsp spoon cumin powder
1 dessert spoon ghee salt
ghee for deep frying
Dry roast rice flour. Milk grated coconut twice, by soaking 15 minutes in 1-2 cups water and pressing
through a fine strainer. Boil coconut milk well. Put other ingredients in a bowl with salt to taste. Mix
in enough coconut milk to make a thick dough. Fill the murukoo mould and press the murukoos,
dispensing dough in circles, onto a plate or banana leaf (or directly into the ghee). Deep fry in hot
ghee in skillet or pan.
Vegetable Pakora
FRIED VEGETABLE BALLS
2 cups chick pea flour 1 cup shredded cauliflower

1/2 cup potato 1/2 cup spinach
1 small bunch onion pinch of baking soda
1 tsp coriander seed ghee for deep frying
1/4 tsp black pepper 3-4 red peppers
salt
Peel and shred the potato. Finely chop the spinach and onion. Grind the coriander seed, red peppers
and black peppers to a fine paste. Mix all the above ingredients with water until batter resembles
pancake mixture. Heat ghee. To cook, form round balls with the batter and drop one at a time into
hot ghee. Turn with a slotted spoon and cook until done. Remove and drain. Serve hot with chutney.
Quick Lentil Wafer Rolls

A SIMPLE AND DELIGHTFUL SNACK
2 medium potatoes, boiled peeled and mashed

1 small jalapeno chili, chopped 1/2 tsp salt
1 medium onion, finely chopped 1 tsp cumin seed
1 tsp minced fresh ginger 1 tbsp all-purpose or whole wheat flour
1 cup plus 1 tbsp water ghee for frying
4 plain papads (lentil wafers)
Combine potatoes, chili, onion, ginger, salt and cumin seed. Mix thoroughly. Divide into 8 portions.
Make a paste with flour and 1 tbsp water. Meanwhile heat ghee in fryer. Dip papads, one at a time
in one cup water for a few seconds, until softened. (Do not insert in water too long; it will become
difficult to work with.) Cut papad in half with a knife to make two semicircles. Place one portion
of potato mixture on one end of semicircle. Overlap the other end to make a triangle. Seal all sides
with paste made with flour. Deep fry in ghee until light brown. Drain on paper towel. Repeat with
remaining papads. Serve hot with mint sauce or tomato chutney.
THE RECIPES 81
! MISCELLANEOUS !
Tamarind-Ginger Sauce
1/2 cup tamarind 1/2 cup water
1 tbsp ginger, grated 1 clove garlic, crushed
2 tsp sesame oil/ghee 2 tsp dark vinegar
2 tsp sugar 2 tbsp corn starch
In heated ghee dissolve sugar, then saute garlic and ginger until golden. Stir in corn starch, fry for
1 minute. Finally, add tamarind and water (separately dissolve the tamarind in the water first) and
vinegar.
Semolina Uppuma (Jaffna Style)

2 cups semolina 1 onion
1 green chilie 2 tbsp ghee
1/2 tsp mustard seeds 1/2 tbsp channa dal
salt curry leaves
Roast semolina until light golden. Mince the onion and chilies. Fry the mustard seeds and dal in
ghee, then add the onion and chilies. When the onion is clear, add four cups of water and the salt
and curry leaves. When the water boils, slowly add semolina and stir it well over low heat for ten
minutes. Serve warm or at room temperature.
Mixed vegetables may be added to this dish if desired: carrot, cabbage, green beans and cashews.
Mince them and fry with the onion. When you add water, add one cup extra, and continue as directed.
Uppuma is most often served as a breakfast or supper dish.
Panchamritam
FIVE-NECTAR SOUTH INDIAN PRASADAM
7 bananas 3/4 cup dates

1/4 cup fructose or other sugar
Fruits: dates, jak, mango, etc 1 cup honey
2 tbsp golden raisins 2 tbsp ghee
Chop dates. Peel and mash bananas. Crush sugar into small pieces. Mix everything thoroughly. This
dish is prepared for the Deity on auspicious days and served as prasadam.
Zucchini with Tofu (Kauai Monastery Style)

12 zucchini, sliced 1/4 cup of ghee
1 bulb garlic, diced 1 1/2 inch ginger
1 large onion, chopped 1 cup of mint leaf
2 packages tofu 2 cups of Braggs Liquid Amino
Steam the tofu then saute in ghee with garlic and ginger. Add onions and mint leaf. When onions
are cooked, add liquid Amino. Add zucchini and continue cooking until soft. Serve at room tem-
perature. Serves 10.
Marinated Tofu
Marinate the tofu in a mixture of safflower oil, lemon juice, Braggs Liquid Amino, garlic and basil
or any fresh herbs. By marinating the tofu we can keep it two weeks without any appreciable loss
of food value.
Beet-Root Soup
1 large onion 1 oz whole-meal flour
3 sticks celery 1/2 pint milk
1 tbsp ghee 1 tsp mixed herbs
2 large cooked beet roots 1 tsp yeast extract seasoning
2 pints vegetable stock
Cut the cooked beets into pieces, add to the vegetable stock and cook for about 1 hour. Rub through
a sieve or liquidizer and return to the pan (or freeze at this point if desired). Mix the flour with a
little milk and add when the soup is hot, stirring until it thickens. Add finely chopped herbs, yeast
extract and seasoning to taste.
Garam Masala (One Gallon)

SEVEN PREMIXED CURRY POWDERS RECIPES FOR COOKS IN A HURRY
1) Sweet Masala
1 part coriander powder 4 cups
1 part cumin seed 4 cups
1/2 part ground cinnamon 2 cups
1/2 part cardamom powder 2 cups
1/4 part clove powder 1 cup
THE RECIPES 83
2) Potato Curry Masala

1 part cumin powder 4 cups
1 part chili powder 4 cups
1/2 part curry powder 2 cups
3) Hot Masala
1 part cayenne 5 cups
1/2 part turmeric 2 1/2 cups
1/4 part ground mustard 1 1/4 cups
4) Mild Masala
1 part black pepper 3 cups
3/4 part caraway seed 2 1/4 cups
1/2 part cardamom powder 1 1/2 cups
1/2 part mustard seeds 1 1/2 cups
1/2 part anise seed 1 1/2 cups
5) Onion Curry Masala

1 part fenugreek powder 3 cups
1 part mustard seeds 3 cups
1 part curry powder 3 cups
1/2 part turmeric powder 1 1/2 cups
1/4 part ground mustard 3/4 cup
6) Rasam Masala
1 part cayenne 3 cups
1 part curry powder 3 cups
1 part mustard seeds 3 cups
1 part minced garlic 3 cups
7) Curry Masala
1 part coriander powder 1 cup
3/4 part fennel powder ⅔ cup
3/4 part cumin powder 3/4 cup
1/4 part clove powder 1/4 cup
1 part curry powder 1 cup
1/2 part black pepper powder 1/2 cup
1/4 part ginger powder 1/4 cup
3/4 part salt 3/4 cup
1/4 part turmeric powder 1/4 cup
1/4 part mustard seeds 1/4 cup
1/2 part cayenne 1/2 cup
1/4 part cinnamon powder 1/4 cup
1/4 part cardamom powder 1/4 cup
1/4 part garlic powder 1/4 cup
Kapha Tea (Ayurvedic)

1 coffee pot water 1 tsp turmeric powder
1/2 tsp cinnamon powder 1 tbsp fennel powder
1 tbsp ginger powder 1 tbsp chili powder
1 tsp cardamom powder 1/4 tsp cayenne powder
6 whole cloves 3 tbsp alfalfa
1 tbsp echinecia 1 tsp basil
2 tbsp honey
Bring water to boil and add spices. Bring to boil again, turn flame off and let stand for 12 hours or
overnight. Drain water and discard the pasty residue at the bottom. (A fine sieve is adequate to catch
the heavier residue.) Warm the tea and add honey just before drinking. (Heating honey above 115˚
turns it to ama, toxin.)
Coconut Milk
1 coconut 2 cups water
Grate coconut into bowl. Gradually add water while kneeding the coconut with the hand to release the
milk. Pressing through a fine strainer and catch milk in another bowl. Canned oconut milk is availabe
in most major grocery stores and nearly all Asian food shops.
THE RECIPES 85
! DAIRY PRODUCTS !
Palak Paneer
4 cups spinach, finely chopped 1 small onion, finely chopped
1/2 tsp ginger-chili paste 1/4 tsp turmeric powder
paneer cubes, fried salt
4 tbsp ghee
To make paneer, bring 3 gallons of milk to a boil. As soon as the milk starts to foam up and out of the
pot, add apple cider vinegar or lime juice until the milk curdles. Filter through cheese cloth or cotton.
Press under weight for two hours to remove remaining liquid.
Saute onions in ghee until golden. Stir in ginger-chili paste and turmeric and fry for one minute.
Add spinach, salt and half cup water. Bring to boil. Cook until almost done, then add fried paneer
cubes and simmer for 5 minutes on a medium flame.
Peas and Paneer

3 inches ginger 3 tbsp salt
3 green peppers 1 tbsp ground cumin
3 tomatoes, sliced 1 cup yogurt
3 lb green peas 2 tbsp tomato paste
1 tsp cumin seed 1 tbsp sugar
1 tbsp cayenne 1/2 gallon water
1 tbsp coriander 1 tsp turmeric
ghee 1 1b paneer cheese
Cover bottom of pan with ghee. Add cumin seed and spices while heating. (Roast cumin seed a little
in dry pan before adding.) Add tomatoes, ginger and green pepper puree. Saute for a few minutes.
Add tomato paste, sugar, peas and water. Boil until peas and tomatoes are well cooked. Slice paneer
(as prepared in previous recipe) into 1/2-inch cubes and add to the boiling vegetables.
Ghee
CLARIFIED BUTTER
Put one pound of butter in a heavy, medium-sized pan. Warm at medium heat until the butter
melts. Turn heat to low when butter begins to boil and continue to cook. Do not cover the pot. The
butter will foam up and sputter for awhile and then begin to quiet down. Stir occasionally. In 12
to 15 minutes, it will begin to smell like popcorn and turn to a lovely golden yellow color. Whitish
curds will begin forming on the bottom of the pot. When these curds turn light tan, the ghee is
ready. Remove from heat immediately and strain through a fine sieve into a clean, dry container. If
kept airtight, ghee needs no refrigeration. It turns to a soft solid at room temperature. Once familiar
with the process, feel free to process larger amounts of butter. Tend the cooking carefully, for ghee
burns easily, acquiring a nutty smell and a light brown color.
Making Yogurt
At Kauai’s Hindu Monastery, a small herd of Jersey cows graze our pastures and provide an abun-
dant supply of organic raw milk. A large percentage of this is turned to yogurt. Not only is yogurt
easier to digest than raw milk, but it also replenishes the healthy bacteria needed in the intestines to
help digest other foods and break down toxins. The best yogurt is made fresh in your own kitchen,
naturally sweet with no ingredients added. Most commercial yogurt contains artificial gums or
chemicals to provide a longer shelf life. Yogurt is so easy to make. Various types of yogurt bacteria
culture can be bought from cheese making suppliers. (Our monastery’s source is given on page 31.)
To make a large batch of yogurt, heat two gallons of milk in a heavy pot to 195˚F. Then immediately
place the pot in a basin of cool water. When the milk reaches 110-120˚F, remove the pot from the
basin, pour in 2 packets of culture and stir gently. If your room temperature maintains at about
70˚F, all you need do next is wrap the pot with a thick towel to keep the heat in. Let it stand for 12
hours, and you will have fresh yogurt to savor. If your room is not constant, find a warm place: a
draftless cupboard perhaps, or even in the oven, where the pilot light provides a steady warmth; or
you can purchase a special yogurt-making thermos from your culture supplier. Refrigerated, yogurt
lasts up to 7 days. Straining fresh yogurt through cheese cloth and letting it stand 5 hours will give
you sour cream. The leftover liquid, called whey, is a very healthy drink—some say healthier even
than the yogurt.
Our Typical Daily Menu at Kauai’s Hindu Monastery

Three wholesome meals are served from the monastery’s kitchen. Breakfast consists of yogurt, fresh
fruits and seeds. Lunch is the primary meal, consisting of rice and curry. Dinner is lighter— gener-
ally a grain and a soup made with leftovers from lunch. At lunch, for optimum digestion, we follow
the general guideline of 2 portions of starch to 1 portion of protein. Many South Indian recipes,
such as idli and dosai, are made with 2 parts rice and 1 part dal, providing a perfect balance. Deep-
fried foods are minimal: papadams once or twice a week, and vadais and other delicacies only on
festive occasions.
Breakfast: A free choice of fresh and dried fruits (we have about 108 kinds of fruit trees on the prop-
erty), seeds (sunflower, sesame, flax and sometimes pumpkin) and yogurt. Supplements are also
available, including nutritional yeast, All-One nutrition supplement, and various seeds and spices
THE RECIPES 87
prescribed for individual ayurvedic temperaments (called doshas). We avoid eating acidic fruits, like
pineapple or oranges, with nuts or dried fruits. They are OK with neutral fruits like apples and pears,
but not with bananas. Melons, when available, are eaten by themselves; but they digest quickly, and
other breakfast foods can be taken after 15 minutes. Rasam is served around 10AM.
Lunch: This is the main meal of the day, enjoyed shortly after noon, when the body’s digestive pow-
ers are strongest. Lunch consists of:
t 0OFPSTPNFUJNFTUXPSJDFEJTIFTVTVBMMZQMBJOCSPXOTUFBNFESJDF BOEXIFOUIFDIFGT
are inspired tamarind rice, lemon rice or another variation.
t Dal, kulambu or sambar.
t 0DDBTJPOBMMZ POTQFDJBMEBZT
dosai or idli in addition to the rice.
t 0OFHSFFODVSSZoNBEFXJUIBGSFTIMFBGZWFHFUBCMF XFIBWFTFWFSBMLJOETUPDIPPTFGSPN
growing on the 51-acre sanctuary).
t 0OFWFHFUBCMFDVSSZQPUBUP TUSJOHCFBOT QVNQLJO UBSPSPPU FUD
t 0OFBOEVTVBMMZUXPsambals, chutneys or pachadis. Often it’s our much-loved coconut
sambal and a freshly-made fruit or mint chutney (yum).
t :PHVSU FBDINPOLFOKPZTBCPVUDVQ

t "OPDDBTJPOBMTXFFU VTVBMMZkesari or payasam.
t Papadams one or two times a week
Dinner: This is a light, cooked meal (taken around 6 PM), usually consisting of quinoa, mung beans
or millet prepared in a variety of ways, along with a light stew made from vegetables and dal. Dosai,
idli or chapatis are sometimes served when the monks have more time, with kulambu and coconut
chutney.
A Word About Health and Diet
A
s we were preparing this special edition of the Monks’ Cookbook in April of 1997, it hap-
pened that our ayurvedic doctor flew to the islands for an annual check-up of the monas-
tics’ health. After a full week of examining each one (ages 17 to 72, most in their 40s and
50s), he remarked that this was the healthiest group he had ever seen, and he has seen most of them.
He attributes it to our fresh and completely organic foods, home-grown and picked daily from the
garden, to our avoidance of packaged and processed foods, and to the wholesome schedule and bal-
anced life, good air and water on our island and a daily dose of healing meditation.
He told us a few things that may prove useful to your family’s health and well-being, which we
share here. Ever take aspirin? “What? Aspirin? Use ginger instead.” “Ginger?,” we asked. “Yes, gin-
ger is my aspirin. Try it. It’s as good as aspirin for pain, and it has none of the side effects.” Try two
teaspoons of freshly grated ginger next time pain strikes (it reduces pain, helps the liver and thins the
blood, whereas aspirin bleaches and weakens the liver.
He also said that ginger and turmeric are good blood cleansers. Ginger helps digestion, a tea-
spoon before meals. Prepare them as a tea or eat grated raw rhyzomes with meals. Papaya is great for
breakfast, giving good digestion (eat the seeds to eliminate worms). Yogurt twice a day is wonderful
and balancing. His prime edict was to always eat a protein with a carbohydrate. So if you have rice,
be sure to eat half as much beans or dal with it, or if you enjoy potatoes or nachos, take them with
some refried beans, tofu or avocado. Lots of liquids are part of his regimen, 8-10 glasses in a day
(including teas, juices, etc.)
One teaspoon of turmeric twice a day is better for any inflamatory problem than over-the-
counter pharmacy pills. Turmeric is a natural antibiotic, a tonic for the skin and promotes proper
metabolism in the body. It aids in the digestion of protein, so is good to add to all dals along with
ginger. Turmeric helps anemia as it increases red blood cells, but decreases blood platelet levels (high
platelets means thick blood and higher stroke risk). He prizes pineapple because of its bromiline,
and suggests eating it regularly. Pineapple juice decreases the inflamation of large intestines. Those
with high blood pressure can soak feet in ice water before bed for a better sleep at night.
If you have skin problems, take four fresh neem leaves morning and evening, before a meal or on
an empty stomach. This will clear the skin, and, by the way, also keep mosquitos and other insects
from bothering you. Do this for three months.
Dr. Virender Sodhi, Ayurvedic & Naturopathic Medical Clinic

10025 N.E. 4th Street, Bellevue, WA 98004
Phone: 206-453-8022, Fax: 206-451-2670
THE RECIPES 89
Index
Ajawayan Seeds, Carum copticum, 4 Cherries, Prunus avium, 10 Garlic, Allium sativum, 2, 6
Amaranth Curry, 61 Chili Curry, 48 Onion, Allium cepa, 2
Anise, Pimpinella anisum, 4 Chippi, 69 Ga∫eßa Raˆgoli, 8
Apples, Malus domestica, 10 Chopsticks, eating with, 20 Ghee, 5, 10, 16, 29-36, 38-67, 69-82,
Apricot Chutney, 65 Chutneys, 63 85-86
Apricots, Prunus armeniaca, 10 Cinnamon Bark, Cinnamomum zeylani- Ginger Root, Zingiber officinale, 2, 6
Asafoetida, Ferula asafoetida, 4 cum, 5 Grains, 14,
Avaiyal, 59 Cloves, Eugenia caryophyllus, 5 Grapefruit, Citrus paradisi, 10
Åyurveda Sources, 17 Coconut Chutney (Ashok Bhavan Style), Grapes, Vitis vinifera, 10
Åyurveda, 1 66 Green Pepper Curry, 57
Åyurveda, health through, 22 Coconut Milk Rice (Jaffna Style), 40 Hanapepe (Hawaii) Hot Pepper Jelly, 68
Ayurvedic Energy Balls, 69 Coconut Milk, 30, 32-34, 40, 46-50, 52- Health and Diet, 88
Banana Curry (Jaffna Style), 61 53, 56-59, 64-65, 67, 69-71, 79, 84 Herb of the Day, 8
Banana Filet Curry, 60 Coconut Rice, 41 Honey, 2, 17, 29, 49, 63-64, 67, 69, 81, 84
Banana Varai (Jaffna Style), 63 Coconut Sambal (Jaffna Style), 64 Hot Tomato Chutney, 68
Banana/Urad Dal Curry, 60 Coconuts, Cocos nucifera, 10 Idiappam, 33, 76
Bananas, Musa paradisiaca sapientum, Coriander Chutney (Ashok Bhavan Idli, 30, 33, 63, 66, 74, 86-87
10 Style), 66 Jaggery, Borassus flabellifer, 17
Basil Leaves, Ocimum sanctum, 4 Coriander, Coriandrum sativum, 5 Kadalai Sundal, 77
Bay Leaves, Laurus nobilis, 4 Cucumbers, Cucumus sativus, 12 Kalumbu, 32
Beet Curry, 51-52 Cumin Seeds, Cuminum cyminum, 5 Kapha Dosha, 4, 6, 8, 13, 24
Beet-Root Sambal (Jaffna Style), 66 Curd Chutney (Jaffna Style), 66 Kapha Tea (Ayurvedic), 84
Beet-Root Soup, 82 Curd Rice (Jaffna Style), 39 Kauai’s Hindu Monastery, Menu, 86
Beet-Vegetable Curry, 51 Curries, 46-62 Kheer (Rice Pudding), 71
Beets, Beta vulgaris, 12 Curry Leaves, Murraya konigii, 5 Kidney Bean Curry, 57
Bitter Melon, Momordica charantia, 12 Dahi Vadai, 77 Lemon Rice, 40, 87
Black Pepper Rice (Jaffna Style), 40 Dairy products, 16, 85 Lemons, Citrus limonum, 10
Black Pepper, Piper nigrum, 2 Dal, 14-15, 19, 29-30, 32-36, 39-45, 58- Lentil, Lens culinaris, 15
Bonda (Jaffna Style), 78 67, 70-71, 74-78, 81, 87-88 Lime Rice (Jaffna Style), 40
Breadfruit Curry, 47-48 dals, 32 Limes, Citrus aurantifolia, 11
Breads, 70 Date and Chili Chutney, 67 Making Yogurt, 86
Broccoli Curry, 46 Dates, Phoenix dactylifera, 10 Mango pachadi (Jaffna Style), 63
Buriyani Rice, 42 Dhogla, 75 Mangos, Mangifera indica, 11
Cabbage Curry (Jaffna Style), 51 Drumstick Curry (Kauai Aadheenam Marinated Tofu, 82
Cabbage Pachadi, 63 Style), 48 Masala Curry, 62
Cabbage with Potato (Jaffna Style), 50 Eggplant Curry, 49 Masoor Dal, 34-35
Cabbage/Ginger Curry, 50 Eggplant Kulambu, 32 Melons, Cucumis melo, 11
Cane Sugar, Saccharum officinarum, 17 Eggplant Sambal (Jaffna Style), 64 Menu, at Kauai’s Hindu Monastery, 86
Cardamom Seeds, Elettaria cardamo- Eggplant, Solanum melongena, 13 Milk Products, 16, 85
mum, 5 Fennel, SeedsFoeniculum vulgare, 6 Millet, 14-15, 25, 46, 87
Carrot Sambal (Jaffna Style), 64 Fenugreek Kulambu (Jaffna Style), 32 Mint, Mentha sp., 6
Carrots, Daucus carota, 12 Fenugreek Seeds, Trigonella foenu- Moglai Potatoes, 55
Cauliflower Buriyani (North Indian mgraecum, 6 Mung, Vigna radiata, 15
Style), 43 Fiddleneck Fern Tips, 12 Mung Dal, 14, 34, 40, 43, 45, 58, 77
Cauliflower Curry, 59, 61 Figs, Ficus carica, 10 Mung Kitcheri, 43, 51
Cauliflower with Dal (Jaffna Style), 59 Fingers, eating with, 20 Murukoo (Indian Pretzels), 79
Cayenne Pepper, Capsicum annuum, 5 Food-Blessing Chant, 92 Murungai Curry, 47
Channa Dal Vadai (Jaffna Style), 76 Forks, eating with, 20 Mushroom Curry (Jaffna Style), 56
Chapati, 72-73 Fruits, 4, 10-14, 25, 27, 86-87 Mushrooms, Mussirionis, 12
Cheese, 14, 16, 25-26, 59, 85-86 Garam Masala (One Gallon), 82-84 Mustard, Black, Brassica nigra, 6
Neem Leaves, Azadiracta indica, 6 Sago Payasam 1, 70-71 Vegetarianism, 27

Nightshade Plants (Solanaceae), 13 Sakkarai Pongal (Jaffna Style), 44-45, 70 Venn Pongal, 45
Nutmeg, Myristica fragrans, 7 Salt, Sea or Rock, 7 Watermelons, Citrullus vulgaris, 11
Oils, 16, 23-24, 29-30 Sambals, 63 Wheat, Triticum, 14
Okra Curry (Jaffna Style), 49 Sambar, 32 Yams, Dioscorea, 13
Onion Curry (Jaffna Style), 58 Semolina Dosai (Jaffna Style), 75 Yogurt Rice, 39
Onion Sambar, 33 Semolina Kesari (Jaffna Style), 70 Yogurt, 10, 13, 16, 25, 29, 31, 39, 43, 46,
Onion Tamarind Curry (Jaffna Style), 57 Semolina Payasam (Jaffna Style), 70 48-50, 54-55, 57, 60, 63-65, 74-79,
Onion, small red, Allium cepa, 7 Semolina Uppuma (Jaffna Style), 81 85-88
Orange and Date Chutney, 66 Sesame Seed, Sesamum indicum, 7 Zucchini and Tofu Curry, 52
Oranges, Citrus sinensis, 11 Snacks, 76 Zucchini with Tofu, 82
Pachadis, 63 Sodi , 32
Palak Paneer, 85 Spices and Herbs, 4
Panchamritam, 81 Spicy Orange Slices, 68
Papadams, 73, 79, 87 Spinach Curry, 60
Papayas, Carica papaya, 11 Spinach, Spinacea oleracea, 12
Paratha, 73 Strawberries, Fragaria virginiana, 11
Payasam, 70-71 String Bean Curry (Jaffna Style), 56
Peaches, Prunus persica, 11 Stuffed Eggplant, 62
Pear Chutney, 68 Subzi Bhindi (Okra), 50
Pears, Pyrus communis, 11 Supplies, Where to Purchase, 31
Peas and Paneer, 85 Sweet Pepper Curry (Jaffna Style), 51
Pepper Curry (Jaffna Style), 56 Sweet Potato Curry, 55
Pepper, Black, Piper nigrum, 7 Sweet Potato Pachadi, 64
Pepper, Indian Long, Piper longum, 7 Sweet Potatoes, Ipomoea batatas, 13
Pineapples, Ananas comosus, 11 Sweeteners, 17, 27
Pitta Dosha, 4-5, 15, 23 Sweets, 69
Pittu, 73-74 Tamarind Rice (Jaffna Style), 41
Plums, Prunus domestica, 11 Tamarind, Tamarindus indica, 8
Pomegranates, Punica granatum, 11 Tamarind-Ginger Sauce, 81
Pongal, 44 Taro Root and leaf, Colocasia esculenta,
Poppy Seeds, Papaver sp., 7 12
Potato Curry, 52-56, 75, 83 Tofu Curry, 49, 52
Potato Varai (Jaffna Style), 62 Tofu, 15, 49, 52, 82, 88
Potatoes, white, Solanum tuberosum, 13 Tomato Chutney (Jaffna Style), 67
Pulao Rice, 38 Tomato Curry (Jaffna Style), 50
Pumpkin Curry, 58 Tomato Rice, 41
Pumpkin Pachadi (Jaffna Style), 64 Tomato Sambal (Jaffna Style), 65
Puri (Jaffna Style), 73 Tomato/Potato Curry (Jaffna Style), 54
Quick Lentil Wafer Rolls, 80 Tomatoes, Lycopersicon esculentum, 14
Quinoa, 15, 45-46, 87 Trifal, Terminalia chebula, Terminalia
Radishes, Raphanus sativus, 12 bellinica and Phyllanthus emblica, 3
Raisin-Ginger Chutney, 67 Tur, Cajanus cajan, 15
Rasam, 35-36 Turmeric, Curcuma longa, 3, 8
Raspberries, Rubus strigosus, 11 Turnips, Brassica rapa, 13
Rice & Grains, 37-42 Urad Dal Vadai (Jaffna Style), 76
Rice Channa Dal Payasam, 71 Urad, Vigna mungo, 15
Rice Dosai (Jaffna Style), 74 Vadai & other snacks, 76
Rice for Pongal, 44 Vâta Dosha, 4-7, 13, 22-23
Rice, “All About”, 18 Vegetable Pakora, 80
Rice, editorial on 19 Vegetable Rice (Jaffna Style), 42
Rice, Oryza sativa, 14 Vegetable Samosa, 78
Saffron, Crocus sativus, 7 Vegetables, 12-14
THE RECIPES 91
Food-Blessing Chant
∫Ëú≤º≥&ºÎ
A Prayer of Gratitude to the Source of Sustenance.
Lines 1-4 are from Írî Íaˆkarâchârya’s Annapûr∫âsh†akam.
Lines 5-6 are the Èßa Upanishad invocation.
Lines 7-8 are a traditional Íaivite closing.
F ÇU≤ÙI¥›®‰@ –UÆŸ¥›®‰@ ÀUóÏ¿¥˘Ÿ®I∆\∫‰ |

◊UŸ≤∆ÊU¿ŸìæI⁄–UØÛÒ¨i@Ä ⁄∫U’ŸÄ Æ‰U⁄“ ò ¥iŸ∆@™¤ ||
ºŸ™IŸ ò ¥iŸ∆@™¤U Æ‰∆i¤ ⁄¥U™Ÿ ÆU∆‰ Ë º“‰IÃ¸¿Å |
∏Ÿ≥∞I∆ŸÅ ⁄ÀI∆∫U#ŸÃ(I —∆UÆ‰ÀUË ∫‹∆≤I&æºÎ ||
F ¥›®i@ºÆUÅ ¥›®i@⁄ºÆUÄ ¥›®IiŸ@´¥›®@º‹uÆôæi™‰ |
¥u›®@—æ ¥›®@ºUŸÆŸæI ¥›®@º∆‰U Ÿ∆I⁄Àœæi™‰ ||
F ÀŸ⁄≥™UÅ ÀŸ⁄≥™UÅ ÀŸ⁄≥™IÅ || F ⁄ÀU∆Ÿ¥i@®ºU—™‹‹ ||
Aum ännàpûr∫e sädâpûr∫e ßäˆkaraprâ∫à vallabhe;
Jñänaväirâgyà sïddhyarthàm bhïkshâm dëhi cha pÀrvatî.
MâtÀ cha pÀrvatÏ devÌ pïtâ dëvo mahèßvara˙
bândhàvâ˙ ßìva bhäktâßchà svädeßö bhuvanàtrayam.
Aum pûr∫àmadä˙ pûr∫àmidäm pûr∫Átpûr∫amüdachyàte,
PÜr∫asya pûr∫amÄdâyà pûr∫amë vâvà ßishyàte.
Aum ßântï˙ ßântï˙ ßântì˙. Aum ßïvârpà∫amästu.
Aum, beloved Íakti of Íiva, Fullness everlasting and fully manifest as this food;
O, Mother of the universe, nourish us with this gift of food so that we may attain
knowledge, dispassion and spiritual perfection. Goddess Pârvatî is my mother. God
Maheßvara is my father. All devotees of Íiva are my family. All three worlds are my
home. Aum, Íiva is Fullness. Creation is fullness. From Íiva’s Fullness flows this
world’s fullness. This fullness issues from that Fullness, yet that Fullness remains
full. Aum, peace, peace, peace. Aum, this I offer unto Íiva.
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Monks’
Cookbook
VEGETARIAN RECIPES

Satguru Sivaya
Subramuniyaswami
Published by
Himalayan Academy
India • USA

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Monks’

A Collection of Jaffna-Style and Indian

A Collection of Jaffna-Style and Indian

Dedication, by Satguru Sivaya Subramuniyaswami

Tur, Cajanus cajan . . . . . . . . . . . . . . . . . . . . . . 15 Black Pepper Rice (Jaffna Style) . . . . . . . . . . . 40

Mushroom Curry (Jaffna Style) . . . . . . . . . . . 56 Semolina Payasam (Jaffna Style). . . . . . . . . . . 70

T his is just the type of cookbook one might expect

Åyurveda, the Science of Life

V ERILY, THE FOOD WE EAT IS WHAT WE

The Åyurvedic Qualities of Foods

FENNEL, Seeds, Foeniculum vulgare MINT, Mentha sp.

POPPY SEEDS, Papaver sp. TAMARIND, Tamarindus indica

Below is an image of Ga∫eßa we created in our

curry leaves saffron

1. peppercorns 17. jaggery

burning urination as well as rashes, such as measles

DATES, Phoenix dactylifera

aggravates vâta and needs to be eaten with onions

CARROTS, Daucus carota SPINACH, Spinacea oleracea

Millet, Panicum miliaceum TUR, Cajanus cajan

Sweeteners Turbinado, which is better than processed sugar for

All About Rice! is ceremoniously cooked, Sûrya, God of the sun, is

Health through Åyurveda “better” or of a “higher type.”

balance. It also governs emotions such as pain, fear, Pitta Dosha

Food for Thought: What You Eat

F ood comes from nature. According to the

Spices are rajasic, such as salt, Deep-fried foods are

Stimulants are rajasic,

Five Reasons to Be a Vegetarian

T he abhorrence of injury and killing of any kind

Introduction to the Recipes

I T IS WELL KNOWN THAT SOUTH INDIAN

Where to Purchase Supplies

Spices of the Orient: 6/48 Buckingham Drive, Wan- NUTRITIONAL SUPPLEMENTS

! KALUMBU, SODI, SAMBAR & DAL !

Fenugreek Kulambu (Jaffna Style)

1 large onion, chopped small 1 clove garlic, minced

Sodi (Jaffna Style)

1 small onion, chopped curry leaves

served with stringhoppers, idiappam or rice.

1/2 cup toor dal 1 almond sized tamarind

1 cup toor dal 1 onion, chopped small

Mung Dal (Jaffna Style)

Ayurvedic Mung Dal

SPICY SOUP: A BEFORE-LUNCH APPETIZER

Rasam (South Indian Style)

! RICE & GRAINS !

1 medium onion, chopped 1/4 tsp ginger, chopped fine

Beet and Green Pepper Pulao

Curd Rice (Jaffna Style)

2 cups of rice curry leaves

For each cup of dry rice use:

Coconut Milk Rice (Jaffna Style)

2 cups rice 1/2 coconut shredded

Lime Rice (Jaffna Style)

Black Pepper Rice (Jaffna Style)

2 cups rice 1 tbsp black pepper coarse

1 large tomato, diced small 1 medium onion, chopped small

Tamarind Rice (Jaffna Style)