The Modern Ayurvedic Cookbook. Amrita Sondhi

Indian Omelet

      An Indian breakfast favorite on weekends. Save leftovers to cut into triangles for snacks or a late lunch. Serve with chapatis or your favorite toast, and a pickle.

      6 eggs

      • To reduce Pitta and Kapha: use 3 eggs and 6 egg whites

      2 tbsp water

      Salt and freshly ground pepper to taste

      1 tbsp ghee (or good oil, see Good Oils and Good Fats)

      • To reduce Kapha: use a light oil

      ½ cup red onions, chopped

      2 tsp fresh green chilies

      • To reduce Pitta: use ½ tsp

      ½ cup fresh cilantro leaves, chopped (or 4 tsp green chutney, Cilantro Mint Chutney)

      In a large bowl, combine eggs and water and beat until frothy. Add salt and pepper to taste. In a large frying pan on medium-high, melt ghee evenly over pan. Add onions, chilies, and cilantro and sauté until onions are softened. Pour in egg mixture, spreading evenly over the frying pan. Reduce heat to medium. Lift eggs gently with a spatula to ensure that eggs are cooked through. Cover with a lid and gently steam for a minute or two, checking to make sure it does not burn. If bottom is done and top is still runny, place frying pan under the broiler for a few minutes (make sure you are using an ovenproof frying pan).

      Makes 3–4 servings.

      Mexican Brunch

      I love this for weekend brunches as it’s packed with taste and fiber. You can make it richer by adding Soothing Guacamole, but not if you want to reduce Kapha. To reduce Vata, omit the beans; and to reduce Pitta, use a mild salsa.

      1 cup refried beans (use canned, if desired)

      • To reduce Vata: omit

      4 tsp ghee or butter (or good oil, see Good Oils and Good Fats)

      4 eggs

      4 corn tortillas

      ½ cup salsa

      4 heaping tbsp plain yogurt

      4 tsp fresh cilantro leaves, chopped (or parsley) (for garnish)

      Preheat oven to 300°F (150°C).

      In a small pot on low, heat refried beans. In a large frying pan on medium heat, melt ghee evenly over pan. Add eggs one at a time and fry sunnyside up or over easy. While eggs are cooking, heat corn tortillas under broiler for 2 minutes, then place on individual serving plates. Spread each one with ¼ of the refried beans. Top each with an egg, followed with a dollop of salsa and a tablespoon of yogurt. Garnish with cilantro and serve.

      Makes 4 servings.

Appetizers & Snacks

      Two key principles of an Ayurvedic diet are a) eat balanced meals, and b) avoid snacking. Snacks, however, are a great way to avoid blood sugar highs and lows, which can tamper with our metabolisms and make us feel exhausted. In this chapter I have included some tasty, nutrient-filled snacks that will stop you from reaching for that next cup of coffee or donut in a desperate attempt to get through the day. Many are portable, like the Vegatable Samosas or the Endvo Savory Squares. The Spiced Pecans and Spiced Almonds are easy to keep on hand for those sudden low-energy moments. There are also a number of fabulous and healthy appetizers that are great openings to any meal.

Soothing Guacamole

      This is a quick, delicious, and nutritious appetizer or snack, filled with the essential fatty acids and protein of the avocado. It is a calming dish that reduces Vata. The garlic adds a nice punch to the recipe. Serve this dip with baked tortilla chips or veggie sticks.

Avocados are a cholesterol-free food. For every 1 oz (30 g) of avocado, there are 5 g of fat, but it is monounsaturated, often called the “good fat.” Avocados are rich in B vitamins, folic acid, and antioxidants that aid our bodies in the elimination of “free radicals,” or disease-causing toxins known as ama in Ayurveda.

      ¼ tsp fresh green chilies, or to taste

      • To reduce Pitta: omit

      1 clove garlic

      • To reduce Pitta: omit

      2 tbsp fresh cilantro leaves

      ½ cup tomatoes, chopped

      • To reduce Pitta: omit

      1 cup avocado, chopped (see note)

      Juice of ½ a lemon or lime Salt to taste

      In a blender or food processor, combine chilies, garlic, and cilantro and blend until finely chopped. Add tomatoes, avocado, lemon or lime juice, and salt and blend until the mixture is quite smooth, but still has some chunks of tomato.

      Makes 1½ cups.

       Don’t rinse out the delectable remainders in your blender; instead, use them to make this Yogurt Guacamole Lassi. Once you have transferred your guacamole to a bowl, add 1 tbsp plain yogurt and 8 oz water to the blender or food processor and blend again. Pour in a glass and enjoy!

      Black Bean Dip with Sun-dried Tomatoes

      I love the taste of sun-dried tomatoes, but they can increase Kapha if they are stored in oil. If your body feels heavy and you want to reduce Kapha, use sun-dried tomatoes that are sold dry and reconstitute them in hot water. If you want to calm Vata, use the tomatoes in oil. Serve this dip with baked tortilla chips, crackers, pita bread, or veggies.

If you soak the beans for a few hours beforehand, the cooking time and amount of water you need will be reduced. See Cooking Beans more information.

      1 tsp salt

      1 cup black beans, dried (see note)

      1 tbsp balsamic vinegar

      ¼ cup sun-dried tomatoes in oil (see note above)

      Chili sauce to taste (optional)

      In a medium pot of water on high heat, bring salt and beans to a boil, then reduce heat to low and simmer until beans are cooked, approximately 2 hours. Check occasionally, as you may need to add some more water. Drain beans and then, in a blender or food processor, combine beans, vinegar, sun-dried tomatoes, and chili sauce and purée until smooth. Add a little water if dip is too thick.

      Makes 1¼ cups.

      Four-Layer Bean Dip

      My