Eileen Keavy Smith - The Quick & Easy Ayurvedic Cookbook

TABLE OF CONTENTS

PART I:

PART II:

Please note: This book does not provide medical advice and its recommendations are not substitutes for medical care. The foods, herbs, spices, and preparations presented in this book are safe and healthy for most individuals. However, new or unusual foods may cause adverse reactions in some individuals. If you have any questions about potential food allergies or other adverse effects, you should consult your physician.

Published by Tuttle Publishing, an imprint of Periplus Editions (HK) Ltd., with editorial offices at 364 Innovation Drive, North Clarendon, Vermont 05759 U.S.A.

Copyright 2000 Eileen Keavy Smith
Cover photo Stewart Leishman Photography

All rights reserved. No part of this publication may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without prior written permission from the publisher.

The Library of Congress has cataloged the earlier edition as follows:

Smith, Eileen Keavy.

The quick and easy ayurvedic cookbook / Eileen Keavy Smith.

x, 150 p. : ill. ; 23 cm.

Includes index.

ISBN 1-885203-74-8 (pb)

1. Nutrition. 2. Medicine, Ayurvedic. 3. Health. I. Title.

RA784.S585 1999

613.2--dc21

98-56150

CIP

ISBN 978-0-8048-3906-8
ISBN 978-1-4629-1660-3 (ebook)

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To my loving husband, Rob, who contributed a discerning palate, a sympathetic ear and an editorial eye.

DINING OUT

These days, not many people eat all their meals at home. Most of us visit a restaurant or two during the course of a week. How do we follow Ayurvedic guidelines when making a restaurant menu selection? Its really not as difficult as it might seem. Keep in mind the types of foods that are recommended for reducing the dosha youre trying to balance. Then find these foods on the restaurants menu. If they dont appear on the menu, go to a restaurant more likely to serve the foods you want. The following is a summary of foods to look for when balancing each dosha, and a list of the restaurants likely to serve those foods.

VATA

To balance vata, eat rich, warm, well-cooked foods. Emphasize naturally sweet, salty and sour foods. Nonvegetarians can eat poultry and seafood. Appropriate restaurants include:

Asian

Italian

Pizza

Seafood

Mexican

Fast food (for an occasional chicken or fish sandwich)

Pancake

French

Vegetarian

PITTA

To balance pitta, look for light, cooling foods. Dry, raw foods such as salads are good. Emphasize foods that are naturally sweet, bitter and astringent. Nonvegetarians can eat poultry and small amounts of shrimp. Appropriate restaurants include:

Salad bars

Sandwich shops

Oriental (avoid the spicy selections)

French (light selections)

Fast food (salads)

Vegetarian

KAPHA

To balance kapha, eat mostly warm foods. Keep meals light. Emphasize foods that are spicy, bitter and astringent in flavor. Nonvegetarians can eat poultry. Appropriate restaurants include:

Asian (particularly the spicy selections)

East Indian

Mexican (avoid cheese and sour cream)

Middle Eastern

Barbecued chicken

Vegetarian

THE QUICK & EASY
AYURVEDIC
COOK BOOK

RECIPE INDEX

Note: Page numbers correspond to the print edition.

Apples, baked 118

Artichoke and spinach casserole 53

Artichoke hearts, sauted 58

Asparagus, steamed 50

Baked winter squash 67

Barley pilaf 140

Bean Tacos 122

Beans with rice and cinnamon 85

Beets, boiled 61

Beverages

Kapha 117;

Pitta 79; Vata 41

Black bean soup 124

Breakfasts

Kapha 117; Pitta 79; Vata 41

Broccoli, steamed 105

Brussels sprouts, steamed 141

Bulgur wheat pilaf 66

Burritos

Pitta 9495;

Vata 46

Buttermilk

cornbread 138

Butternut soup 52

Cabbage, steamed 133

Carrots, candied 63

Chicken, "Aussie" style 132

Chicken burgers 97

Chicken cacciatore 59

Chicken, lemon poached 98

Chicken salad with curry and grapes 100

Chicken soup 136

Chicken with apple-ginger marinade 130

Chicken with mustard marinade 57

Chili 137

Corn on the Cob 47

Eggplant Mediterranean, baked 127

Fish, baked with herbs 60

French toast 106

Fruit and cottage cheese salad 91

Fruit sorbet 80

Ghee 31

Ginger cake 42

Green bean stir-fry with nuts 54

Green beans, steamed 89

Greens, sauted with herbs 128

Herbed potato salad 92

Irish soda bread 142

Kasha 131

Kebabs 101

Oat bran muffins 68

Pasta Primavera 87

Pasta with basil cream sauce 96

Pasta with pesto sauce 49

Pasta with sweet pepper sauce 51

Pea soup with spearmint 84

Potatoes, stewed 90

Salmon loaf with Robs horse-radish sauce 62

Savory Lentils 125

Scallops in wine sauce 65

Seafood cakes 64

Shepherd's pie 48

Shrimp, poached 102

Shrimp salad in a pineapple boat 103

Simple fruit salad 69

Sloppy Joes 56

Snacks

Kapha 117;

Pitta 78; Vata 40

Spicy beans n rice 123

Spinach salad with honey mustard dressing 129

Spinach, steamed 99

Summer quash, steamed 86

Succotash 93

Tabouli salad 104

Taco salad 139

Tofu, saut 88

Turkey and lentil stew 135

Turkey loaf 134

Vegetable curry 126

Zucchini, sauted 55

AYURVEDIC ORGANIZATIONS

There are many Ayurvedic health centers and clinics in the United States. The following three national organizations were chosen because they offer a wide range of services, including herbal products, treatments and courses on Ayurveda.

The Ayurveda Institute , 11311 Menaul Blvd. NE, Albuquerque, NM 87192-1445. Phone number: 505/291-9698. Web: http://www.ayurveda.com

The Chopra Center for Well-Being , 2013 Costa del Mar Road, Carlsbad, CA 92009. Toll-free phone number: 888/424-6772. Web: http://www.chopra.com

Maharishi Ayurveda Products , 1068 Elkton Drive, Colorado Springs, CO 80907. Toll-free phone number: 800/255-8332. Web: http://www.mapi.com

PART ONE

INTRODUCTION TO AYURVEDA

Ayurveda originated in India, beginning around 3000 BC . The fundamental principles of Ayurveda were discovered by ancient Rishis (Sanskrit, seers of truth). It was these same Rishis who developed Indias original systems of Yoga and meditation. Collectively, all of these systems are known as Vedic Science. Ayurveda spread with Vedic and Hindu culture to many parts of the world and is thought to have influenced ancient Greek medicine.