“Ayurveda” or the science of life is the ancient medical system of India and existed since about 5000B.C. There are four religious doctrines discovered many years ago in India. They are the Rig-Veda, Sham Veda, Yajur Veda and Atharva Veda. The Ayurveda is contained within the Atharva Veda. Ayurveda is based on firstly a belief in God. The healing system is based on love.

According to Ayurveda, there are three major life forces in the body called the three biological humors. In Sanskrit they are called Vata, Pitta, and Kapha and are also known as the “Tridoshas”. They again relate to the elements of air, fire and water and is the basis for the treatment of both physical and psychological constitution. There is also the three “Gunas” or qualities called Satya, Rajas, and Tamas. The biological humors are the root of this ancient healing system.

 Ayurvedic science of food and diet is a tremendously large field and influences every aspect of one’s life. In Chinese medicine there is reference to Yin, Yang and Chi or blood to be the primary elements in the body. In European Medicine it refers to as the Bile, Blood and the Phlegm. In Ayurveda “Purusha” means male and “Prakriti” translates as female. The “Tridoshas” Vata Pitta and Kapha as discussed before are the dynamic principles that govern the body, mind, and consciousness.

 The Ayurvedic treatment of any disease is based on the three biological humors and is reflected on the six tastes sweet, salty, sour, pungent, bitter and astringent. Ayurveda cannot change or cure health problems in an instant. Some factors like diet will respond to changes but again it requires some time to change any person’s established diet. Choosing the proper diet might lead to the cure of the disease itself.

Soups play an important part in Ayurvedic cooking. These are mostly made of beans, peas, lentils or “Dals” and spices boiled together and are high in proteins. There is a rice and lentil mixture called Khichuri or lentil stew, which is easily digestible and gives strength and vitality. Rice plays an important part in Ayurvedic cooking and is very good for Vata and Pitta diets and should be moderately used by Kapha diets.

Ayurveda sometimes recommends more cooked vegetables than raw for some people. Red meat is not recommended for any constitution at all but sometimes fish and white meat like chicken and turkey are more acceptable. In Ayurvedic diet the spices do not have to be extremely strong but then the food does not have to be bland either. The best way to keep all the biological humors content and to create tasty food is to figure out a balance between the amount of spices and oil used and to try to bring out the full flavors in them.

The Ayurvedic properties of some of the ingredients

Bitter Melon – This has a soothing effect on Pitta and the Kapha elements in the body. It is also very good for Diabetes and anemia. In India diabetics often grate it and drink the juice squeezed out of it first thing in the morning on an empty stomach.

Limes and Lemons – These have excellent healing power in Ayurveda. When people have morning sickness or nausea especially pregnant women, lemon or lime juice diluted with water and a little salt served as a drink works like a miracle. In very hot days lemon or lime juice mixed with five times as much water, a little salt and some sugar and ice makes a wonderful lemonade soothing and healing for the whole digestive system.

Cranberries- These are sour and astringent and one should not eat too much of it. It helps cool down the discomfort in very hot and spicy foods. Cranberries when eaten raw disturb all the three doshas but when cooked with sugar they help digestion.

Carrots cooked, help the digestive system and constipation. When carrots are eaten raw with other vegetables or as salad it helps prevent cancer.

Cilantro is the leaf of the coriander seed. It is also known as Chinese Parsley. This herb is a balance between all the biological humors and helps soothe colds, fevers and nausea. The Coriander Seed is among the medicinal plants mentioned in books about three thousand years ago. The seed when ground and used in dishes is good for digestion.

Garlic, this vegetable is very good for heart, lungs blood and the muscular system. Garlic has a lot of heat in it and too much of it should not be taken at one time. Garlic is said to purify the blood, lower blood pressure and aid digestion. It is also considered to be helpful in curing diabetes, lower cholesterol and help in asthma and whooping cough.

Onions though pungent help a lot with cholesterol. When eaten raw onions sometimes have conflicts with Vata and Pitta but helps Kapha and is good in colds and coughs and congestion.

Ginger has a very cooling effect on coughs, colds, heart problems and blood circulation. Fresh tea with ginger, basil, and honey is soothing in any type of cold. It also helps in digestion, eyesight, and is good for aged people as it heats the joints, is useful against gout, helps poor blood circulation and is also considered a cure for travel sickness. In India sometimes ginger is used as an antidote to poison.

Mint as the historians say, came originally from the Mediterranean. It is good for soar throat and hiccups. The aroma of mint is very soothing and refreshing.

Asafoetida or Hing is a dried resin like product extracted from the rhizomes of “ferula” or giant fennel. The name comes from the Persian word “Aza” meaning resin and the Latin word “Fetida” meaning stinking. Imported from Persia and Armenia, this spice is used in Indian, Arab and also some Roman cooking in very small amounts due to the strong and pungent aroma. It is medicinal because it can be a sedative, expectorant in colds and helps in the treatment of flatulence and bronchitis. Asafoetida grws well in the dry regions of Iran, Afghanistan, India and Pakistan.

Turmeric has been used in Asia for a very long time all over Asia. In the Carribean Islands it is called Indian Saffron. It has much more functions than food coloring, dyeing clothes and being an important ingredient in Asian food and Indian curry. Ground Turmeric is an antiseptic to raw fish and meat and is also a food preservative to some extent. Turmeric helps with all the biological humors in human body.

Mustard came from Asia and the Chinese have been using it for thousands of years. Apart from having it’s own taste and flavor mustard also enhances the flavors of other spices. Mustard induces vomiting and is regarded to be a diuretic and a stimulant and plasters made of ground mustard were traditionally used for healing arthritis and rheumatism.

 Cloves have a very good flavor alone or combined with other spices. It reduces gas and is good for digestion. The Clove Oil is used for tooth aches and massage for curing rheumatism. Clove is also an essential ingredient in Indian curries.

The best Cinnamon is from Sri Lanka but it is also grown in India, Brazil, Indonesia, the islands of the West Indies and the islands of the Indian Ocean.

Cardamom existed in India years before the birth of Christ and is one of the most ancient spices in the world. It is used separate as well as with other spice mixes. Cardamom cures stomach disorders and can be used as a breath freshner.

The word Khichuri literally means a hotchpotch or a mixture

2 Cups Mung Bean Dal, or split yellow Lentils available at the Indian Groceries or Asian and Thai markets. You could substitute with split Red Lentils available at regular grocery stores.

1 Cup Basmati Rice

4 Tbs. Ghee, clarified butter, or cooking oil

2 Bay Leaves

2 Whole Cayenne Peppers

1 Tsp. Cumin Seeds, whole

1 Jalapeno or two Serranos chopped fine

1 Tsp. Asafoetida or Hing powder (available at Asian or Indian grocers)

1 Tomato chopped, about one cup

1 Tbs. Fresh ginger peeled and grated

1Tsp. Turmeric powder

1 Tbs. Roasted and ground Cumin Seeds

1Tbs. Salt

1Tbs. Sugar

1Tsp Garam Masala (Equal amounts of Cardamom Cinnamon and Clove ground together)

6 Cups Water (You might need more)

In a big stockpot boil about 6 cups of water. Wash the Mung Bean Dal and put it in the pot with the turmeric powder. After the dal gets soft and starts to fall apart add the Basmati Rice. After the Basmati Rice cooks for about five minutes add the roasted Cumin Seed Powder. The consistency of this dish should be like the American chili. If you need more water add hot water so as not to slow down the cooking. After the rice is cooked but not glutinous turn the heat off the pot but keep it covered.

In a small pan heat three tablespoons of the ghee or oil. Put the bay leaves, cumin seeds, whole cayenne peppers whole and the Asafoetida. Keep stirring constantly and reduce the heat so as not to burn. Add the grated ginger and fry it a little bit. When the flavor starts coming out and the ginger turns a little light brown in color, mix the whole thing in the stockpot with the salt and sugar and start simmering it again. Add the green chilies, the remaining tablespoon of the ghee and the Garam Masala. Serve hot. You can be creative and add different types of vegetables to this stew. This stew is a meal in itself.

1/2 Cup Fine sugar

1 Cup Brown sugar

1 Tbs. Salt

1Tbs. Peeled and grated fresh ginger

1 Tbs. Whole mustard seeds

1 Tsp. Crushed red pepper

1 Tbs. Cooking oil

Heat the oil in a pot and put the mustard seeds and the crushed peppers in. When they start popping add the ginger. Fry the ginger a little bit and then add the cranberries, sugars, salt and simmer the chutney in medium heat till the cranberries are mushy and there is a thick gravy. Serve as a condiment or sweet chutney on the side with dinner.

1 Green lime juiced.

1 Tsp. Roasted and ground Ground Cumin seeds.

1 Tsp. Kala Namak or Rock Salt Powder available at Indian Groceries already powdered and if not available, use regular Salt.

1 Tsp. Sugar

1 Cup Plain Yogurt

1 Cup Chopped Cilantro

2 Tbs. Fresh Mint Leaves minced fine

Mix everything together in a bowl and serve as a condiment with dinner or as an appetizer with chips.

This cuisine is a special one and it is better to search for small sized whole vegetables.

1 Cup Small whole potatoes.

1 Cup Small onions peeled

1 Cup Frozen peas

1 Cup Butternut Squash peeled, and chopped

1 Cup Baby carrots

1 Bunch Spinach Leaves

1 Cup Brussel Sprouts

2 Plantains

2 Tarro Root this can be found in Asian markets or in regular grocery stores

You can be creative and add any vegetables. Do not stick to the rules, if you have bigger vegetables cut them in chunks.

Boil the vegetables together with 1 cup of water and after they are cooked try to dry the water up as much as possible on high heat taking care not to burn them. Cool the vegetables and mix them in a bowl with:

2 Tbs. Mustard Oil available at Asian or Indian Groceries. You can also use Ghee or Clarified Butter

1 Tbs. Ground hot mustard powder

1 Tbs. Salt

1 Green Lime or Yellow Lemon juiced

1/2 Cup Chopped cilantro

1 Jalapeno or two Serranos chopped.

Serve with plain rice or the rice and lentil stew.

4 Big Potatoes boiled, peeled and cubed.

1 Tbs. Ground Black Pepper

1 Tbs. Ghee or Clarified Butter or cooking oil

1 Tsp. Salt.

1 Cup Water

In a pan or cooking pot heat the ghee or clarified butter, or canola oil. Add the potatoes and salt and start cooking on medium heat until the potatoes mix well with everything. Add the ground black pepper and keep cooking. Add the water, lower the heat and simmer covered until the potatoes are more soft and the water is dried up. Serve over rice, toasted bread or with Kitchuri.

In Indonesia meats grilled on bamboo skewers are called Sate` and in Malaysia they are called Satay. Indonesian cuisine is a unique combination of spicy chilies and flavorful herbs and other seasonings with the sweet coconut, peanuts and honey. Sate` is one of the most popular dishes in Indonesia with it’s peanut dipping sauce. There is also a famous salad called “Gado Gado” which is a mixture of vegetables, potatoes and tofu served with peanut sauce. Sate` is made with lamb, chicken, shrimp, turtle, beef or pork.

Satay is very popular in Singapore. This island state stands out as a tropical paradise of different kinds of food. Singapore is the place where I first tasted Satay. The exotic cuisine of Singapore is a blend of various cultures brought by the different immigrant groups who settled there. It also interesting to realize that the Satay that you can buy from a vendor in Indonesia or a street food stall in Singapore is considered to be a very sophisticated cocktail snack in other parts of the world. There is really no comparison to this meal of sticks with barbecued meat dipped in a spicy sweet peanut gravy.

Indonesian Pork Sate` Marinade

2 Cups Lean Pork cut in thin long slices like miniature bacon, ¾ inch wide, 6 inches long, 1/8 inch thick,

4 Garlic cloves peeled and grated

1 Tsp. Fresh ground Black Pepper

4 Tbs. Soy Sauce

1 Cup Shallots or Onions chopped

1 Tbs. Ginger peeled and grated

1 Tbs. Galangal peeled and grated (optional)

½ Cup Coconut milk

2 Tsp. Coriander Powder

1 Tsp. Turmeric Powder

1 Tsp. Cayenne Pepper Powder

2 Sticks Lemon Grass diced or one tablespoon Lemon Rind

1 Tbs. Brown Sugar

1 Tbs. Salt

2 Tbs. Oil

1 Package Bamboo skewers soaked in water for about one hour. This prevents it from burning the skewers in the oven or the grill

Blend garlic, black pepper, soy sauce, shallots or onions, ginger, galanghal, coconut milk, coriander, turmeric, cayenne, lemon grass, brown sugar, salt and oil in a food processor or blender. In a bowl put the mixture from your blender and marinate the pork in it for about two hours.

Preheat oven to 400 degrees and set to broil.

Thread the marinated pork pieces into the bamboo skewers and lay them on a broiler pan. Place it in the oven for 25 to 30 minutes or until cooked. It is better if you turn the pork once halfway through the cooking and rub the other side with the remaining marinade.

The Indonesian Sate` Peanut Sauce

1 Cup Creamy peanut butter

1 Cup Shelled raw Peanuts little fried in a fry pan without oil for flavor

½ Cup Candlenuts (optional)

1 Cup Coconut Milk available in cans at grocery stores

8 Dried Hot Chilies soaked in hot water or half teaspoon Cayenne Pepper powder

2 Tbs. Tamarind pulp available at Indian or Asian Grocers

8 Shallots chopped

4 Garlic cloves peeled and grated

1 Stick Lemon Grass chopped or one tablespoon grated Lemon Peel

1 Tbs. Chopped Jalapenoes or any hot Green Chilies

4 Tbs. Soy Sauce

2 Tbs. Lemon Juice

¼ Tsp. Ground Black Pepper

1 Tbs. Brown Sugar

4 Tbs. Oil

1 Tsp. Salt

In a food processor or blender first chop the fried peanuts and the candlenuts. Add soaked chilies or cayenne, shallots, garlic, lemon grass, green chilies, soy sauce, lemon juice, pepper, sugar and salt. Heat the oil in a pot then take it off the burner to cool it a little. Add all the blended ingredients to the oil and keep cooking on medium heat. Gradually add the peanut butter, coconut milk and tamarind pulp. Keep stirring till the mixture gets thick. Use as a dipping sauce for any type of Satay. This is my own developed recipe and I think it goes very well with any barbecued meat, fish or vegetables.

1 Cup Urad Daal whole or Kali Daal or Black Lentils whole and not split available at Indian Groceries

½ Cup Split Mung Bean Daal also available at Indian Grocery stores

½ Cup Chana Daal or split Chickpea Lentils available at Indian or Asian Grocery stores

1 Tsp. Turmeric Powder

½ Tsp. Cayenne Pepper Powder

1 Tsp. Whole Cumin Seeds

2 or 3 Whole dried Cayenne Peppers

1 Cup Onions chopped fine

1 Tbs. Fresh Ginger peeled and grated

2 or 3 Cloves of Garlic peeled and grated

1 Cup Tomato Paste or 1½ Cups fresh Tomatoes chopped

1 Tbs. Jalapenos or any hot Green Chilies like Serranos or Thai Hot chopped

1 Cup Cilantro chopped

1 Tbs. Garam Masala Punjab Style recipe included

1 Cup Whipping Cream for garnish

1 Tbs. Salt or to taste

1 Tsp. Sugar

5 Tbs. Ghee or clarified Butter. You can get this at Vitamin Cottage or Indian Groceries or make your own by simmering unsalted butter till the milk solids separate and then strain it out.

6 Cups Water (you may need more)

First take six cups of water in a big pot and bring it to a boil. Wash all the lentils together and put it to the boiling water. Add the turmeric and cayenne pepper powders in the pot. Let it simmer in medium or medium low heat for about forty five minutes to an hour until the lentils almost falls apart. You might need more water if the lentils are not cooked and the water is all gone. With a hand blender or egg beater blend the lentil to a smooth paste. Add salt and sugar and set it aside.

In a pot or frying pan heat four tablespoons of ghee and add the whole cumin seeds and whole cayenne peppers. When they start popping add the onions and start frying. After the onions are light brown, add the garlic and the ginger paste and after about one minute put in the tomato paste. Fry this for a little bit till the liquid goes away, then mix this spice mixture with the blended daal or lentil.

Bring the whole thing to a boil and simmer for about fifteen minutes for all the flavors to develop and mix together. Add Garam Masala, the rest of the ghee and the hot green chilies. Serve hot in bowls with some cilantro and a scoop of whipping cream as garnish on top. Enjoy! The lentil mixture in this dish varies from chef to chef.

The word “Salsa” is Spanish and means any sauce, cooked or uncooked with fruits, vegetables, herbs and seasonings. Salsa can be served as an appetizer with chips, it can be spread over main dishes like burritos, enchiladas, rellenos or tacos and it can also be spread over some Spanish or plain rice. In addition to this salsas can go with all different types of food. They can be spread over broiled meats, seafood, eggs or pasta dishes. Salsas are very refreshing, colorful and appetite enhancing.

In any salsa cooked or uncooked the ingredients must be very fresh. Salsa can be found at stores or through catalogues bottled or canned but the best product is when you get into the music of it and chop and blend it yourself. Salsa is in fact the most perfect health food you can find. Fresh salsa has no fat content and is made of fresh fruits, herbs and vegetables. The spices that are used in it have medicinal qualities as documented more than five thousand years ago in the ancient healing system of India, the Ayurveda. There are many different types of salsas available throughout Mexico. Today we will try out the most popular one, the Salsa Roha or the traditional red salsa.

More than thirteen years ago when I came to Colorado U.S.A. I instantly fell in love with Mexican Cuisine. The spices had some of the same music that I was used to in Calcutta, India, my birth place. I loved all the different types of salsas here and experimented with them a lot. I started competing in Boulder County Fairs and different salsa and chili cook-offs beginning in 1997. Immediately my salsas and chilies started winning awards. I also visited Mexico several times to help pick up the authentic touch. I enjoy making salsa whenever I get a chance.

The most important thing in any salsa as I already mentioned before, is that your ingredients should be absolutely fresh. The vegetables or fruits used should be crisp and not wilted and the spices should be fresh and not old for the best flavor. The magic of the best salsa is in the freshness of it’s ingredients.

This recipe is very simple but a tasty one with easily available ingredients. Adding peppers for heat or to tease your taste buds is entirely your choice. You may omit the hot peppers and add some colorful bell peppers instead. Some pepper either hot or mild is needed in salsas for flavor and also to make the perfect blend.

2 Cups Ripe red Tomatoes chopped fine

¼ Cup Onions chopped fine

¼ Cup Cilantro or Coriander Leaves chopped fine

2 Jalapenos or six Serranos chopped fine

2 Cloves Garlic peeled and grated

1 Tsp. Ground Cumin Seed

2 Tbs. Fresh Lime Juice

1 Tsp. Salt or to taste

1 Tsp. Sugar

When you are making this salsa or any salsa for yourself you may add as much hot peppers as you wish. In any glass bowl mix all the above ingredients together and serve with tortilla chips or as a side with lunch or dinner.

Methi Aloo

Fenugreek and Potatoes

2 Cups Potatoes chopped up small with skin on

1 Cup Fenugreek leaves chopped up small or you can get dried ones at some Indian or Asian grocery.

2 Tbs. Safflower or Vegetable Oil

½ Tsp. Whole Fenugreek Seeds

½ Tsp. Whole Mustard Seeds

½ Cup Chopped fresh Tomatoes

1 Tsp. Sugar, optional

1 Tsp. Salt or to taste

1 Cup Water

If you find fresh Fenugreek leaves, just pull out the leaves only and discard the stems. Chop the leaves fine. Otherwise you can only use the whole fenugreek seed as a seasoning. Heat the oil, and put in the whole fenugreek and mustard seeds. As they pop, add the potatoes, sugar and salt. Fry these in medium heat for about five minutes and add the water. When the potatoes come to a boil, turn the heat as low as possible and cover the pot. After about seven more minutes check and stir and put in the tomatoes. Cook some more till you have a thick sauce over the potatoes. You are free to add any other vegetables or Spinach with this too. Serve with chapatis or over rice, with a little plain yogurt on the side if you are Vegan use a non dairy yogurt substitute.

There are a lot of different foods you can make for breakfast in India. You can fry onions with tomatoes, green chili and cilantro, add cream of wheat and some water, the result should be wet and dry. This is called Upma in South India. You can also make pancakes with rice flour called Appams. Appams are gluten free but the flatbreads and Upma are not. You can always experiment making the breads with gluten free flour too. Cooking is so much fun, almost anything is possible to make. In North India most people prefer Daal, Lentils and Rotis or Flatbread. Puris or fried bread is sometimes served with mixed vegetables. Sundays and holidays when everybody is home many different items are made in the morning because lunch is usually late, around 1.00pm. Children mostly eat Chapatis with fruit and milk or rice and milk. It gets difficult to mention everything because there are so many things you can make and still invent. Cooking is an on going art that never stops. Every chef cooks his or her own way. I am still learning.