The Modern Ayurvedic Cookbook. Amrita Sondhi

      At the heart of Ayurveda is our intimate connection to the elements in nature, and how they can help us to achieve a physical and spiritual balance in all aspects of our lives. For the sake of our health and well-being, this balance can be accomplished through a number of means, including diet and exercise. The ancient sages of India, who lived in the mountains practicing meditation and yoga, believed that all material forms, including our bodies, are made up of five essential elements – ether, air, fire, water, and earth – in varying degrees, maintaining a balance among these five elements is key to our physical, mental, and spiritual health.

      Historically, the ideas and philosophies of Ayurveda were transmitted orally through the Vedas (ancient songs). The oldest song known is the “Rig Veda” (“in praise of knowledge”), which is almost as old as Ayurveda itself, and describes healing herbs and how they can be used. Later, by about 500 BCE, Ayurvedic knowledge began to be written down by the writers Charaka, Sushruta, and Vagbhata, which hastened its popularity. Two hundred years later, Ayurveda thrived with the advent of Buddhism, which was established in India under the rule of Ashoka the Great, and spread to China and Japan. But the Muslim invasion of India in the twelfth century CE led to Ayurveda being widely replaced by the Muslim system of healing, then further suppressed centuries later by the British, who feared the powers of the Ayurvedic doctors who were able to heal (or kill, if need be) in minutes by pressing specific marma (acupressure) points. With the return of Indian independence and the leadership of Mahatma Gandhi in the twentieth century, Ayurvedic schools and medical practices finally rose once again.

      Today, this ancient and holistic healing science is arguably more popular than ever, and is a source of influences for many medical practitioners both east and west. Ayurvedic schools throughout India teach herbal medicine, massage, surgery, psychiatry, obstetrics, gynecology, astronomy, the use of mantra, meditation, and yoga – among many other healing practices – to improve every aspect of life, balancing body, mind, and spirit. And most importantly, because Ayurveda considers food an integral part of its healing system, it originated some of the oldest and most time-tested principles of nutrition. Indian women cooking in their homes know a lot about Ayurveda and regularly use its principles in their meal preparation both to maintain health and to cure a variety of illnesses, from the common cold to more serious ailments, with appropriate foods that balance the doshas. Currently, these ancient remedies are now being proven scientifically and practiced around the world, most notably by Dr Deepak Chopra, the medical doctor and well-known scholar of Ayurveda.

      My journey to Ayurveda started during my mid-thirties, when I burnt out long before most people do. I was designing my clothing line in Europe, manufacturing it in Asia, and wholesaling it across Canada, as well as opening my own retail clothing store in Vancouver. I was on an emotional roller coaster driven by my passions and deadlines – I thought that taking breaks for exercise and making time to cook were self-indulgent – and inevitably, my health began to suffer. Luckily, I met a private trainer, Joan – now a good friend – and began my slow journey back to health. According to Joan’s brochure, “A man spends his health to get his wealth and then he spends his wealth to get his health back again.” This idea hit home for me. Exercise and healthy eating became an essential part of my daily life. Over time, I became aware of the effects of different activities and nutrients on my body. I started to track my changes according to the various seasons and times of day as well as what I was doing, and what I ate. I learned later that there was a science to it all: Ayurveda.

      After my clothing store was robbed, I began practicing yoga to deal with stress, including the breathing exercises (pranayama); this transformed my life. Soon I trained to be a yoga teacher myself, and now have been teaching yoga for almost ten years. Yoga continues to have a deep impact on me, showing me that life can be an endless adventure. People who have not seen me for a while are amazed at my transformation, saying I have never looked better. More importantly, I feel better, both inside and out.

      Embracing yoga naturally led me to study the Ayurvedic principles of cooking and nutrition. At the same time, this took me back to my Indian roots. Both my maternal and paternal grandparents emigrated from India to Africa in the early part of the twentieth century; I grew up eating delicious Indian cuisine at home, where food was always celebrated. My mother was a great cook who also taught Indian cooking to adults. I took part in her cooking classes by volunteering as the dishwasher, and by observation I learned a lot of the basics of food preparation and techniques I still use today.

      Through my growing interest in health, fitness, and yoga, I met a great group of like-minded people who were energetic, fun-loving, and interested in improving themselves. We ate together regularly and talked about the latest trends in health, fitness, and diet. We discussed the positive effects of “super foods” and omega oils; debated over healthy carbohydrates, water consumption, cleanses, and sugars; and shared ideas about macrobiotic and raw food diets, and how to maintain a healthy digestive system.

      I learned that to be fit and healthy, one has to cook regularly at home, in order to have more control over what goes into our bodies. Soon cooking became a new hobby for me. Because of this, searching for the finest and freshest (not necessarily the most expensive) ingredients has become one of my favorite activities; it allows me to indulge in daily treks to the local markets, in search of the most pleasing textures, colors, aromas, and flavors for my dishes.

      This book is a culmination of my life, showcasing my love of cooking, cultures, health, and the principles of Ayurveda. I have discovered why traditional Ayurvedic recipes and methods of combining food have been around for centuries after watching how my guests feel satiated, peaceful, and joyful after eating.

      According to Ayurveda, when we are feeling healthy and balanced, we start to extend that feeling to those around us, allowing us to contribute to our community and planet. After climbing Mount Kilimanjaro, the highest peak in Africa, on the morning of my fortieth birthday, I envisioned and co-founded the Pamoja Foundation (www.pamoja.org), which supports grassroots entrepreneurs in Kenya, where I was born.

      It was through fundraising for Pamoja that I began organizing and teaching cooking classes to share my knowledge of Ayurveda. The participants always enjoyed the meals, and as a result wanted to know more about Ayurvedic cooking. Their curiosity and encouragement spurred me on to write this book.

      Since knowing your own personal constitution, or dosha, is essential for knowing how to keep your life and health balanced, The Modern Ayurvedic Cookbook begins with an explanation of what doshas are, and a questionnaire so that readers can determine their own primary dosha. A section on the Six Essential Tastes of Ayurveda follows, which explains how food, specifically taste, affects people’s personal constitutions. I then provide basic tips for herbs and spices, and staple recipes for ghee, paneer, and sprouting, which are traditional to Ayurvedic cooking.

      Over 200 easy-to-follow vegetarian recipes make up the major portion of this book. (Please note that a few recipes include ingredients such as Worcestershire and oyster sauces, which are not strictly vegetarian.) Each recipe has symbols to indicate how it affects your dosha (What the Symbols Mean). They also include variations for different doshas. Most recipes use whole grains and fresh foods rather than processed foods, which are considered toxic, or tamasic, in Ayurveda. Ayurveda stresses eating fresh foods, so I do not emphasize frozen, canned, or microwavable foods (although I make reference to a few recipes that freeze well if desired).

      There also is an extensive appendix at the back of the book to introduce you to eating differently according to each season, various menu plans that emphasize the six tastes to get you started or to plan a party, and a simple twelve-day cleanse to help clear the digestive tract of toxins and improve the absorption rate of the nutrients you consume. And, since living an Ayurvedic lifestyle isn’t just about the food, I also have included a section of yoga postures for your dosha, as well as alternative therapies (color and aroma therapy, and breathing and visualization techniques) that will help you to maintain a balanced sense of being in all regards.

      Once you have learned the principles of Ayurvedic cooking, you will know how to balance out your unique constitution with food. For example, you will learn how to use spices to either increase your