By Life Positive August 2005 Recipes: Smita NaramPhotos: Nikhil IdurkarAyurvedic recipes to help you tackle arthritis, acidity and the common cold ArthritisArthritis is a vata and aama-related disease. Aama is caused by the consumption of oily, fatty, sweet foods, and heavy meat like pork and beef. Over-consumption of these foods affects digestion and produces half-digested mucus known as aama (a toxic and sticky mucus), which causes swelling. Consumption of heavy beans like chickpea, kidney beans, as well as dry fruits, nuts, salads and stale foods creates gases, which cause pain and stiffness. A clear sign of aama in the body is an indentation left behind when you press on the shinbone.Prefer: Sweet fruits like banana, coconut, figs, dates, grapes, melon, papaya. Cooked vegetables like carrots, onion, sweet potato, gourd, ridge gourd, red and white pumpkin. Also, cooked rice, moong beans, or orange (masoor) and tur dal. Spices like black pepper, cinnamon, clove, garlic, cumin, coriander, asafoetida, honey, unrefined sugar, ghee, buttermilk, sesame and sunflower oil are also good for the condition.Avoid: Wheat, red meat (such as pork, beef), heavy sweets, fried foods, fermented foods and heavy beans (kidney, chick peas, black-eyed peas, lima beans, split peas), raw food, salad and dried nuts. Mulligatawny SoupIngredients:½ cup tur dal½ cup moong dal3½ cups water1 tbsp cooked rice2 medium carrots1 tsp sunflower oil4 garlic cloves2-3 cm fresh ginger2 medium onions10 curry leaves2 cms cinnamon bark1 tsp cumin seeds1 tsp coriander seeds½ cup coconut milk Salt as per taste Method: Wash tur dal and moong dal carefully and pressure-cook in two cups of water. Clean and dice carrots into ½ cm cubes. Pressure cook separately or use another vessel in the same pressure cooker. Cook for around 10 minutes. Clean and chop the onions. Heat a small iron saucepan and roast curry leaves, cinnamon bark, cumin and coriander seeds together until they turn light brown. Set aside. Into the same saucepan add oil and sauté the onions, garlic and ginger until onions turn lightly brown. On cooling, run the roasted spices, onion-garlic-ginger-mixture, coconut milk and cooked rice through the blender adding half a cup of water to make gravy. Mix one cup of water into the cooked lentils. Stir well. Add the cooked carrots and the gravy. Season the soup with salt and let it simmer for some minutes. Stuffed PadwalIngredients:½ kg padwal (small)Masala for stuffing:½ cup moong dal2 tbsp oil ½ tsp cumin seeds¼ tsp ginger paste¼ tsp garlic paste¼ tsp green chilli paste½ tsp chat masala¼ tsp garam masala2 tbsp (finely chopped) pudina1 tbsp (finely chopped) dhaniyaSalt to tasteFor gravy:1 cup coconut milk4 curry leaves½ tsp whole mustard1 pinch hing½ tsp white pepper powder1 tbsp oil1 cup water1 tbsp ginger paste¼ teaspoon green chilli pasteSalt to taste Method: Wash the moong dal and pressure cook with minimum water and keep aside. Heat oil in a pan, add ginger-garlic paste, cumin seeds, sauté for 2 minutes. Add green chilli paste, chat masala and garam masala. Stir well. Add pudina and dhaniya leaves and salt. Stir for three minutes. Add cooked moong dal. Stir well till the mixture is dry, ready for stuffing. Peel the padwal and deseed it. Stuff with the mixture and steam till padwal is tender. Heat one tbsp oil in a pan, add whole mustard. When they splutter, add hing, curry leaves, ginger and green chilli paste, white pepper and stir for a while. Add salt, water and coconut milk until it boils. Add stuffed padwal and let it simmer for one minute. Serve immediately with pulao, rice, or jowari chappatis. Wheat chappatis produce aama and arthritis patients should avoid wheat. AcidityThe gastric regurgitation of excess pitta, which is acidity, is termed amlapitta in ayurveda. The intake of fried foods, oily, spicy, sour, hot, dry and starchy food, drinking alcohol, smoking, over-eating or starving and exposure to heat causes excess pitta in the body. It affects digestion and damages agni (digestive fire). Due to this, the broken and undigested food particles remain within the intestine and begin to ferment causing sourness and acidity. Prefer: Sweet fruits like coconuts, figs, apples, sweet black grapes, melons (kharbuja), sweet oranges, pomegranates and raisins. Sweet and bitter tasting vegetables like cauliflower, French beans, peas, potatoes, all squashes and pumpkins like ridge gourd, bottle gourd, snake gourd, red and white pumpkin. Also, barley, rice and wheat, corn, white meat and egg white. Avoid:Fermented foods like pickles, yogurt, idlis and dosas. Steer clear of sour fruits like lemons, oranges, pineapples, plums, sour grapes, papayas, grapefruits, peaches and strawberries. Be wary of pungent vegetables like brinjals, chillies, capsicums, radishes and tomatoes. Avoid millet, beef, eggs, red meat, seafood, sesame oil, black pepper, asafoetida, peanuts, cashew nuts and honey. Pumpkin Moong dal SoupIngredients:1 cup moong dal1 cup white pumpkin cleaned andcut into 2-3 inch cubes4 cups water1 tbsp ghee1 tsp cumin1-2 bay leaves6 curry leaves1 tsp coriander seeds½ tsp turmeric1 tsp ginger paste1 tsp kokum concentrate from3-4 kokum½ teaspoon coriander-cumin powderSalt to taste Method: Wash the moong dal. Add the pumpkin, pressure cook in two cups of water for 10 minutes. Cool and grind in a blender and add one cup of water to it. Heat ghee in a deep saucepan. Reduce the fire to medium, add cumin, bay leaf, curry leaves and the coriander seeds. When light brown, pour in the soup, mix well and add coriander-cumin powder, ginger paste, turmeric and salt. Finally stir in the kokum concentrate and boil the soup for a few minutes. Mixed VegetableIngredients:2 cups white pumpkin,cleaned and sliced1½ cups potatoes, cleaned and sliced1 cup yellow pumpkin, cleaned and sliced½ cup green peas½ cup grated coconut1 tbsp sunflower oil½ tsp mustard seeds1 tsp ginger paste from 2-3 cm freshginger1 tsp cumin-coriander powder¼ tsp fennel powderSalt to taste Method: Wash and clean all vegetables and cut into 1.5 cm sized cubes. Boil with sufficient water and salt until tender. After cooking, drain the water. Keep it aside. Grind the coconut into a paste and keep aside. Heat the oil in a pan, add mustard seeds, and ginger paste. Stir for 1 minute. Add the cumin-coriander powder, fennel powder, and turmeric powder. Add coconut paste, stir for 2-3 minutes, and add the cooked vegetables. Stir well and add the vegetable water. Cook until gravy thickens and serve. Black Grape GranitaIngredients:1 cup munnaka (black grapes with seeds) deseeded and soaked1 banana finely chopped2 tbsp powdered sugar(mishri preferable)½ tsp roasted cumin seed powder¼ tsp black salt (sanchal) Method: Blend the black grapes and bananas to a fine puree in a food processor. Add the sugar, cumin seed powder, black salt and ¼ cup of water and mix well. Freeze in a shallow container till set. Transfer to a blender and liquidise till it is slushy. Serve scoops of the mixture in 4 individual bowls or long-stemmed glasses immediately. You can also serve it as a chilled smoothie without freezing it. This recipe can immediately cool down burning sensations. Cough and ColdBreathing is governed by pranavata (vital air). Prana flows through the pranavaha strotas (respiratory canal). Prana moves upward from the diaphragm and is pushed out through the throat and nasal cavity. It goes back rapidly towards the diaphragm, taking along with it atmospheric air into the lungs. Any obstruction in the pathway of prana leads to respiratory disorders like asthma, eosinophilia, and allergies. When excess vata enters the pranavaha strotas it dries up the canal causing breathlessness. When excess mucus blocks the respiratory canal the result is cough and cold. Prefer: Fruits like apples, apricots, dry figs, dates, mangoes, peaches, pears, and raisins. Pungent and bitter vegetables like beetroots, carrots, celery, leafy greens, onions, garlic, ginger, peas, radish, spinach, sprouts. Also, barley, corn, millet, rice, oats, chicken or turkey, boiled eggs, moong beans, yellow dal, lentils, pumpkin seeds, sunflower seeds, jaggery, and honey. All spices and herbs especially ginger, garlic, black pepper, garam masala and asafoetida. Ghee and milk diluted with equal parts of water and seasoned with ginger and cardamom is a good cure. Avoid: Sweet and sour fruits like bananas, coconuts, fresh figs, grapefruit, melons, oranges, sweet limes, chikoos, papayas, pineapples, sweet and juicy vegetables, cucumbers, sweet potatoes, tomatoes, squashes, rice and wheat, red meat like lamb, beef, pork and seafood. Heavy beans like kidney beans, soya beans, black lentils. All nuts, especially cashew nuts and peanuts, sugar, yoghurt, milk, cheese, butter, coconut oil, olive oil, cold drinks, ice-creams and chilled water. Moong Dal with Soya MilkIngredients:½ cup moong dal1½ cup water to cook the dal½ cup unsweetened plain soya milk1 medium-sized onion1 tbsp sunflower oil½ tsp mustard seeds½ tsp garlic paste½ tsp ginger paste1 tsp garam masala½ tsp turmeric½ tsp lemon juice1 pinch hing¼ tsp chilli pasteSalt to taste Method: Wash the dal and pressure cook for 10 minutes using requisite amount of water. Heat the oil in a deep saucepan and add mustard seeds. When the mustard seeds pop, add hing, stir in onions, garlic, and ginger. Cook until onions turn glassy, stir occasionally. Then add garam masala and turmeric. Mix well. Pour in cooked dal and soya milk. Season with sugar, salt and lemon juice. Simmer for some minutes. Serve with jeera fried rice. Tofu with SpinachIngredientsz1¼ cup plain tofu1 large bunch fresh spinach1 cup water1 tomato1 onion12 cloves
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