new yurt holidays: glamping at a secluded forest retreat | eco … · 2019. 7. 5. · other food,...
TRANSCRIPT
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Astheweatherwarmsup,it’swonderfultoenjoycookingnutritiousfoodinharmonywithourbodiesandtheseasons.
ThisbookaimstoprovideabriefintroductiontotheprinciplesofAyurvedaandarangeofAyurveda-inspiredrecipes–traditionalandmodern–thatarequick,simpleandcheaptoprepare.
Attheendweshareacatalogueofthehealingpropertiesofkeyspicesandingredients.
Wehopeyouenjoyexperimentingwiththesedeliciousrecipes.
Anyoneforamintchai?
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AYURVEDAAyurvedaisastudyofNature.Ourbusy,cityliveshavedisconnectedusfromNature’swiserhythms.ByrealigningtotherhythmsofNature,weaccessourinnatestateofvitalityandharmony.Thatiswhyitissoimportanttoadjustwhatweeatinaccordancewiththeseasons.
Foodpreparationisanartandascience:Ayurvedaacknowledgesthatfoodismedicineandteachesushowtocombinefoodsandspicestobringhealingtoouruniquebody-mindconstitution(Dosha)andbalancethesubtleenergiesofourbeing.
Ayurveda(knowninSanskritasthe‘ScienceofLife’)istheancientIndianphilosophyofholistichealththatoriginatedover5000yearsago.Itisapowerfulsystemthatguidesusintheartoflivingwisely.Itteachesushowtolivelifeonamomenttomomentbasisthatisinharmonywithourindividualnatureandtheenvironment,awayoflivingwithinsightandease.Thisnaturalhealingsystemisateachingonhowtooptimizephysical,mentalandemotionalwellbeingandliveafulfilledlifespiritually.
Itprovidesanintegratedapproachtothepreventionandtreatmentofdis-easethroughherbalremedies,food,massage,yoga,meditationandwiselivingaspartofitsphilosophytobringbalancetoyourvitalenergiesor‘doshas’namelyVata,PittaandKapha.Withouthealth,wecannotpursueorenjoyourlifepurpose!
AccordingtoAyurveda,everythingintheUniverseiscomposedofthe5elements–ether,air,fire,waterandearth.Thehumanbodyisalsocomposedofthese5elements,sothebodyisareflectionofthegreaterUniverse–itisamicrocosmofthemacrocosm.Bystudyingnatureandlearningaboutthequalitiesoftheelements,wecanthendevelopadeeperunderstandingofouruniquebody-mindconstitutionordosha.
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3DOSHAS
VataDosha–Movement:consistingofspaceandair• Qualities-light,dry,cold,erratic,mobile• Quick&irregularrhythms-balancingprinciplestabilityandgrounding
• Aggravatedduringwinter,springandautumn;favoursweet,sourandsaltytastes
PittaDosha–Transformation:consistingoffireandwater• Qualities-hot,oily,dispersing,ascending,intense• Fast&decisiverhythms-balancingprinciplemoderationandcalmness
• Aggravatedduringsummer;favoursweet,bitterandastringenttastes
KaphaDosha–Solidity:consistingofearthandwater• Qualities-heavy,wet,cold,stable• Slow&methodicalrhythms-balancingprinciplestimulationandlettinggo
• Aggravatedduringspringandlatewinter;favourpungent,bitterandastringenttastes
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3GUNASEverythingincreationaccordingtoAyurvedaispervadedby3primequalitiesor‘Gunas’–Sattwa,RajasandTamas.Wecanobservetheeffectsofthesequalitiesinthedifferentmentalandemotionalstatesthatweexperienceinourdailylives.ItismainlyonthementallevelthattheGunasareusedinAyurveda.
Sattwaistheprincipleoflove,light,harmonyandperception.BeingSattwicisthepureandvirtuousstatetowhichweallaspire,enjoyingclarityofmind,tranquility,compassionandlove.SattwaisourDivinenature.WhenpeopleareinaSattwicstatetheyradiatelight,joyandhappiness.HealthofmindandbodyismaintainedbySattwicliving.
Rajasisthequalityofenergy,action,distraction,movementandturbulence.RajasactivatesallmovementintheUniverse,whetheritisthemovementofideasinthemindorinstructionstoyourbodytospringoutofbedinthemorning.InthemindRajasprovokesthoughtandactionandisresponsibleforinspirationandcreativitybutitcanalsomeanrestlessness,agitation,passion,aggression,anger,competitionandambition.
Tamasisthequalityofdarkness,inertia,stabilityanddullness.Heavy,materialandsolid,itgivesusacertaincalmandsteadiness.Intheminditcanobstructmovementcausinglaziness,ignorance,attachment,irrationality,stubbornness,confusion,depressionanddelusion.Wemaystruggletounderstandthetruthandourmindscanbepervadedwithdoubts,negativeordestructivethoughts.FromTamascomesthepowerofignoranceveilingourtruenature.
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Byeatingahealthydietandlivingaharmoniouslifestylewithlove,compassion,faithandotherSattwicattributeswecanexperienceinnerpeaceandasenseofjoyandfulfillment.
InAyurvedafood,likeeverythingelseincreation,fallsintothesamecategories.ThereareSattwic,RajasicandTamasicfoodswhichhavetheabilitytoincreasethesequalitieswithinusbyeatingthem.
Sattwicfoods:thesearethehighestqualityfoodsthathelptocreatephysicalbalance,toenhancehealthandstrength,energyandvitality;layingthefoundationsforaSattwicstateofmind.Sattwicfoodsarefresh,light,juicy,sweet,nourishing,energygivingandtasty.Theyareeasytodigestandsodonottaxourenergythroughtheprocessofdigestion.
Theyincludefreshandorganicvegetablesandsalads,seasonalfruitsandfruitjuices,mungbeans,chickpeas,lentils,sproutedbeansyoghurt,freshmilk,sweetgrains,sunflowerandpumpkinseeds,almonds,honey.Rocksalt,blackpepperandlemonsarealsoSattwic.
Rajasicfoods:thesearemediumqualityfoods,oftenhighinproteinandcarbohydrate.Theytendtobestimulatingandcapableofgeneratinghighlevelsofenergy.Theyincludemeat,cheese,eggs,fish,hot,spiceyandfriedfoods,pickles,garlic,onions,potatoes,homogenizedmilk,sweets,biscuit,seasalt,bread,tea,coffeeandsmallamountsofalcohol.
Tamasicfoods:thesearelowqualityfoodswhicharestale,fermentedandunpalatable.Theyaredevitalizedfoodsandincludeover-cooked,tinned,dried,processed,frozenandjunkfoodsaswellasleft-overs.Tamasicfoodsusealotofenergytobedigested.Theyincludesweets,fizzydrink,snackslikechips,chocolate,icecream,alotofalcoholandallfoodscontainingpreservatives.
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GUIDELINESFORHEALTHYEATING• Eatonlywhenhungryanddrinkwhenthirsty.
• Followthebodyandnotthemind-listentoyourbodyandwhatitneeds.
• Treatyourdigestionlikeafire-stokeitwitheasytoassimilatelightmeals.
• Themainmealisbesteatenatlunchtimewhenthedigestivefireisatitsstrongest.
• Eatinginbetweenmealsslowsdowndigestionandmustbeavoidedinintestinal
imbalance.
• Eatthelastmealofthedayearlyintheevening.Lateeatingcancauseconstipation,
indigestionandtheaccumulationoftoxins.Allow2hoursbetweenlastmealand
sleep.
• Eattolessthanfullcapacity.Itisrecommendedtoeatuntilthestomachis½full
withfood,¼fullwithliquidandtoleave¼emptyforspaceforthedigestiveprocess.
• Eatsimplemeals–simplicityinameal,varietyintheweek!
• Eatinapeacefulenvironmentinthespiritofharmonyandgratitude;notdriving,
hurryingorstanding.
• Eatfreshandseasonalfoodthatislocalandorganicallygrown
• Avoiddrinkingwaterorotherfluidswiththemeal.Theliquiddousesthedigestive
fieandmakestheprocesssluggish.Takingwaterorfluidsdirectlyafterthemealhas
thesamecounter-productiveeffectsandpromoteslethargyandweightgain.
• Chewthemealthoroughlyandjoyfullytoaidproperassimilationofnutrientsand
digestion,sothatthevitaltissuesarenourished,thebody’shungerisfedand
emotionalcravingsaresatisfied.
• Eatfruit,includingjuice,awayfromotherfoodsaboutonehourbeforeoraftera
meal,becausefruittendstofermentinthedigestivetract.
• Donoteatcontra-indicatedfoods:Dairyandfruit,melonafterotherfood,fruitswith
otherfood,fishandmilk,eggswithmilk,lemonswithmilkoryoghurt,yoghurtafter
dark,equalpartsofgheeandhoney(3:1byweight),cookedhoney.
• Eatwarmandcookedfoodasthisiseasiertodigest.Coldfood,rawfood,iceandcold
watercanweakenthedigestiveprocess.
• Avoideatinglotsofrawandcookedfoodtogether.
• Antidoteextremequalitiesoffoodwithdigestivespices.
• Minimisetheuseofleftovers,tinned,frozenorpreservedfoods.• Avoidexcessivefastingorexcessiveeating.
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Therecipes
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Mungbeanandcoconutcasseroleserves4
½cupmungbeansEnoughwatertocoverthebeans1tablespooncoconutoil1teaspooncuminseeds½teaspoonyellowmustardseeds1redonionsfinelychopped1inchpiecefreshgingerchopped3tablespoonsshreddedcoconut2teaspoonscorianderpowder1teaspooncinnamonpowder1teaspoonturmeric1teaspoonfennelpowderSaltandblackpeppertotasteChoppedcorianderandslicedlemontogarnish(optional)
• Washbeanswellandsoakovernightorfor12hoursinplentyofwater.Drain.
• Addthebeanswithjustenoughwatertocoverthem,toalargesaucepanandbringtotheboil.Turndownheatandsimmeruntilbeansaresoftandstillwhole.Keepaneyeontheamountofwater.
• Heatasmallsaucepanonmediumheat,addthecoconutoil,mustardandcuminseeds.Cookuntiltheseedspopandturncolourbeingcarefulnottoburnthespices.2–3mins.
• Addthefinelychoppedonionandgingerandcookuntilonionsturnglassy.
• Addshreddedcoconut,coriander,cinnamon,fennelandturmericpowders.Stirwellandallowtocookfor2mins.Addthecookedbeans,saltandblackpepper.Allowtosimmerthroughfor5minutes.
• Servewithrice,choppedcorianderandasliceoffreshlemon.
Mungbeanandcoconutcasserole:Greenmungbeanissweetandastringentwithacoolingenergy.Themungbeanisahighproteinandenergizerwheneatenwithagrain.Itislighttodigestandbalancesheat.Peoplewithindigestioncaneasilydigestgreenmungbeansasthecombinationofspiceshelpstoremovethegas-formingeffectofthebeans.Coconutissweetandcooling,pacifiesvataandpittabutmayaggravatekaphainexcess.
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Sweetpotato&redlentildahlserves4
½cupredlentils1cupwater1tablespooncoconutoil½teaspoonyellowmustardseeds1smallredonionchopped1inchpiecefreshrootgingerchopped1smallsweetpotatodiced1teaspooncardamompowder2teaspoonscuminpowder1teaspooncorianderpowder1teaspoonturmericSaltandblackpeppertotaste
• Washthelentilsandsoakovernightorfor12hoursinplentyofwater.Drain.
• Addthelentilstogetherwith1cupwatertoasaucepanandbringtotheboil.Turndowntheheatandallowlentilstosimmeruntilsoftandbrokenandmostofthewaterisabsorbed.Removefromheatandsetasideoncecooked.
• Heatasmallsaucepanonmediumheat;addthecoconutoilandmustardseeds.Whentheseedspopandturncolouraddtheonion,gingerandsweetpotato.Cookuntilsoftandglassy.
• Addcardamom,cumin,corianderandturmericpowders.Cookfor2mins.
• Stirthespice&onionmixintothecookedlentils,addthesaltandpeppertotasteandblendwithahandblenderforasmoothconsistency.
• Servewithagrain.
Sweetpotatoandredlentildahl:Agoodfoodtotakeduringfluanddiarrhea.Redlentilsareagoodsourceofiron,soareagoodbloodbuilderandlivercleanser.
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Yellowmungdahlserves4
½cupyellowmungdahl1-2cupswater1tablespooncoconutoil½teaspoonyellowmustardseeds1teaspooncuminseeds1inchfreshrootgingergrated1teaspooncorianderpowder½teaspoongarammasala½teaspoonturmericSaltandblackpeppertotasteGarnishwithchoppedcoriander
• Washthelentilsandsoakovernightorfor12hoursinplentyofwater.Drain.
• Addthelentilstogetherwith1cupofwatertoasaucepanandbringtotheboil.Turndowntheheatandallowlentilstosimmeruntilsoftandcreamy.Youmayneedtoaddalittlemorewater.Toaidcooking,wiskthroughanumberoftimes.Oncecooked,removefromtheheatandsetaside.
• Heatasmallsaucepanonmediumheat,addthecoconutoil,cuminandmustardseeds.Whentheseedspop,turndowntheheatandaddthegratedginger,coriander,garanmasalaandturmericpowders.Becautiousnottoletthemixturesmokeandburn.
• Stirthespicemixintothecookedlentils,addthesaltandpeppertotasteaswellasthechoppedcoriander.
• Servewithagrain.
Yellowmungdahl:Yellowmungdahlissweetandcoolingandmainlycalmsvataandpitta.Itisveryeasytodigestandpromotesstrength.Thespicesinthisrecipehelptobalancethedrying,lightandastringentqualitiesofthelentilthatcouldaggravatevata.Goodforfever,diarrhea,eyeproblemsandskinconditions.
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Creamychickpeaandspinachcurrywithbabymarrow&sweetpepperserves4
½ cup chickpeas, washed and soaked 1 tablespoon coconut oil ½ teaspoon yellow mustard seeds 1 teaspoon cumin seeds 1 teaspoon fennel seeds 1 red onion finely chopped 1 inch piece fresh ginger, finely chopped 2 teaspoons coriander powder 1 teaspoon cumin powder
• Washandsoakchickpeasfor12hoursorovernight.• Rinsewellandplacesoakedchickpeasintoasaucepan,coverwithplenty
ofwaterandbringtotheboil.Chickpeaswilltakeabout1hourtocooksokeepaneyeonthewater!Ifyouareusingtinnedchickpeastheydonotneedpre-boiling.Cookinginapressurecookingwithtake15-20mins.
• Heatalargesaucepan,addcoconutoil,mustard,cuminandfennelseeds.Allowtopopandchangecolour.
• Thenaddchoppedonionandgratedginger.Cookuntilonionsaresoftandglassy.
• Addpowderedspice-coriander,cumin,garammasala,turmeric.• Adddesiccatedcoconut,stirwell.• Addchoppedspinachtogetherwithtinnedcoconutmilk.• Turndownheatandsimmeruntilspinachistender.• Blendusingahandblender.Youmayneedtoaddalittlewaterforthe
rightconsistencyofthesauce.• Addchoppedvegetablestospinachandcoconutmix.Simmeruntil
vegetablestender.• Addthecookedchickpeastogetherwithsaltandpeppertotaste.Allowto
simmerthroughfor5mins.• Servewithagrainandawedgeoffreshlemon.
Creamychickpeaandspinachcurrywithbabymarrow&sweetpepper:Chickpeasaggravatevataandaregoodforpittaandfinekapha.Thecoconutandspiceshelptobalancethedryingnatureofthechickpeas,sovatacaneatthisonceaweek.Chickpeasarehighinprotein,lowinfatandahelpfulsourceofzinc,folateandphosphorous.
1 teaspoon garam masala powder2 teaspoons turmeric¼ cup desiccated coconut1 tin coconut milk Spinach finely choppedBaby marrow thinly sliced or broccoli cut into small florets Sweet red or yellow pepper dicedSalt and black pepper to taste
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CleansingKitchariserves4
½cupyellowmungdahl½cupwhitebasmatiriceSeasonalvegetablesofcoolingnature–broccoli,carrots,kale1redonionfinelychopped1inchpiecefreshginger,finelychopped2tablespoonsshredded,unsweetenedcoconut1smallhandfulfreshcoriander,chopped2tablespoonscoconutoil1teaspoonyellowmustardseeds1teaspooncuminseeds4–6piecescinnamonbark2teaspoonsfennelpowder2teaspoonsturmericpowder2teaspoonscorianderpowder1teaspooncuminpowderSaltandblackpeppertotaste
• Soakdahlandriceovernightorfor12hours(phyticacid)• Washmungdahlandriceuntilwaterisclear.• Heatalargepotonmediumheatandaddthecoconutoil.Onceoilhasmelted
addmustardandcuminseeds.Allowtheseedstochangecolourandpop–thistakesonlyafewminutes,beingcarefulnottoburnthespices.Thenaddthecinnamonbark.
• Addfinelychoppedonionandginger.Turndownheatandallowonionstosoftenandturnglassy.
• Addpowderedspice–fennel,turmeric,coriander,cuminaswellascoconutandblackpepper,sautéforafewminutes.Addwashedmungdahlandricemixingverywell.
• Pourin4cupsofwater,bringtotheboilandthenturndowntheheatandletitsimmer.Itisimportantnottostir!
• Washandchopthevegetablesintobitesizepieces.• Whenriceanddahlmixisnearlycooked,addthevegetablesandsalt,stirring
lightly.• Cookforanother5minsuntilvegetablesaresoft.
• Servewithawedgeoffreshlemonandchoppedcoriander.CleansingKitchari:Kitchariprovidessolidnourishmentwhileallowingthebodytodevoteenergytohealing.Youcansafelysubsistonkitcharianytimeinordertobuildvitalityandstrengthasithelpsbalanceallthreedoshas(constitutions).ForrestlessVata(Ether&Air)itiswarmingandgrounding,forfieryPitta(Fire&Water)itsspicesarecalmingandforchillyKapha(Earth&Water),itprovideshealingwarmth.Itisveryeasytodigestandhelpstocleartoxinsfromthedigestivesystem,bloodandskin.
Ayurvedabelievesthatallhealingbeginswiththedigestivetract,andkitcharicangiveitamuchneededrestfromconstantlyprocessingdifferentfoodswhileprovidingessentialnutrients.Theblendofriceandsplitmungbeansoffersanarrayofaminoacids,thebuildingblocksofprotein.Itsmixtureofspicesisbelievedtokindlethedigestivefire,whichcanbeweakenedbypoorfoodcombinations.
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Roastedvegetableswithmillet&homemadecorianderpestoserves41cupmillet2cupswater1tablespooncoconutoil1teaspooncorianderpowder1teaspoonfennelpowder1teaspooncuminpowder1redonion,cutintochunks3courgettes,diced1sweetredpepper,diced
CorianderPesto1cupfreshcoriander,choppedJuiceof½lemonPlentyofoliveoil½cupdryroastedpumpkinorsunflowerseedsSaltandpeppertotaste
• Washthemilletandsoakovernightorfor12hours.Rinsewell.• Pre-heatovento200ºCelsius• Meltoilinabakingdish.Oncemeltedaddpowderedspice.Allowtosizzle.
• Coatthedicedvegetableswiththeoilandspicemix.Cookinthepre-heatedovenuntilsoft.
• Dryroastmilletinamediumsizedsaucepanfor2–3minutesoruntilitreleasesanuttyaroma.
• Add2cupswater,bringtotheboilandthenturndowntheheatandsimmeruntilallthewaterisabsorbedandmilletissoftandswollen–about20mins.
• Onceovenroastedvegetablesarecooked,stirintothemillet.Addsaltandpeppertotaste.
• Washandchopthecoriander.• Combinecoriander,lemonjuice,oliveoil,salt,pepperanddryroastedseeds.
• Blendwithahandblenderuntilsmooth.Youmayneedtoaddmoreoliveoiltogettherightconsistency.
• Stirpestointothemilletandvegetablemix.Garnishwithchoppedcorianderandservewithawedgeoflemon.
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Akhniserves41cupbasmatirice–white,brownoranyothergrain2cupswater½teaspoonturmericpowder½sweetredpepperdicedBroccolicutintoflorets1tablespooncoconutoil½teaspoonyellowmustardseeds3–4cinnamonsticks6–8wholecardamompodslightlycrushed6–8wholeblackpeppercorns1redonionfinelychopped1inchpiecefreshginger,grated½teaspooncuminpowder½teaspooncorianderpowder½teaspoonfennelpowderJuiceof½lemonSalttotasteGarnishwithsprouts,lemonjuiceandchoppedcoriander
• Washthericeandsoakovernightorfor12hours.Rinsewell.• Placerice,2cupsofwaterandturmericinasaucepanonmediumheat.Bringtotheboil,turndowntolowheat,andsimmeruntilriceislightandfluffy.Placetooneside.
• Heatanothermediumsizedsaucepan,addtheoil,mustardseeds,cinnamonsticks,crushedcardamomandwholeblackpeppercorns.Cookforafewminutesbeingcarefulnottoburn.
• Addthechoppedonionandgratedginger.Cookuntilonionsaresoftandglassy.
• Addthefennel,cuminandcorianderpowders.• Addthevegetables.• Allowtosimmeronlowheat,ifnecessary,addadashofwater.• Whenthevegetablesarecooked,addthecookedriceandstirintothevegetablescarefully.
• Addthejuiceof½alemonandalittlesalt.• Garnishwithfreshcorianderandsprouts
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Vegetablestirsteamserves4
1tablespooncoconutoil1inchpiecerootgingergrated1teaspooncuminseeds1teaspooncorianderpowder1teaspoonfennelpowderJuiceof½lemonSaltandpeppertotasteSelectionofseasonalvegetableswithcoolingenergy-finelyslicedToastedsunflower/pumpkinseedsFreshlychoppedcorianderSaltandpeppertotaste
• Heatafryingpanonmediumheat.• Addcoconutoilandcuminseeds.• Whencuminseedshavechangedcolour,addcorianderandfennelpowders.Allowtosizzlebeingcarefulnottoburn.
• Addfinelyslicedvegetables,adashofwaterandstirsteam.• Oncevegetablesarecookedandstillslightlycrunchy,addfreshlemonjuice,saltandblackpeppertotaste.
• Inasmallfrypan,dryroastpumpkinandsunflowerseedsfor5minsuntiltheychangecolourandpop.
• Servewithagrain,sunflower/pumpkinseedsandfreshlychoppedcoriander.
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Sweetpotato&onionbakeserves4
3sweetpotatoes,finelysliced1redonion,finelysliced½teaspooncuminpowder½teaspoonfennelpowder½teaspooncorianderpowder½teaspoonturmericpowder1tinorganiccoconutcream
• Pre-heatovento200ºCelsius.• Washsweetpotatoes,peelifnon-organic.• Finelyslicesweetpotatoesandonions.• Inabakingdish,layersweetpotatoesandonionsalternately.• Inaseparatebowl,mixcoconutcreamwithcumin,coriander,fennelandturmericpowders.
• Poorthecoconut&spicemixoverthepotatoesandonion.• Bakeinpre-heatedovenfor20–30minsoruntilpotatoesaresoft.
Spinach/kale/cabbagesubji(oranyleafygreenvegetablecombination)serves4
Spinach/Kale/Cabbage1tablespooncoconutoil1teaspooncuminseeds2teaspoonscorianderpowder½teaspoonturmericpowder
• Washvegetableswellandslice.• Heatasaucepanonmediumheatandaddthecoconutoil.Once
hot,addcuminseeds.Oncetheyhavepopped,addcorianderandturmericpowders.Beverycarefulnottoburnthespices.
• Thenaddtheslicedvegetables.Stirwelltocoatthevegetableswiththeoilandspicemix.
• Turnofftheheatandallowvegetablestosteamthroughandremaincrunchy.
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Beetrootandcarrotsaladserves4
3carrots2beetroots1tablespooncoconutoil3teaspoonscardamompowder2teaspoonscorianderpowder
• Wash,peelandgratebeetrootandcarrots.• Heatasaucepanonmediumheat,addcoconutoil,corianderand
cardamompowders.• Allowtosizzlebeingcarefulnottoburn.• Addgratedvegetables,stirthroughtocoat,turnoffheatandleave
tolightlysteam.
Cauliflowerandgreenbeansubjiserves4
½headcauliflower,cutintoflorets1cupgreenbeans,diced1carrot,cutintosmallcubes1tablespooncoconutoil1inchpiecefreshginger,grated½teaspoonyellowmustardseeds1teaspooncuminseeds1teaspooncorianderpowder½teaspoonturmericpowderSaltandblackpeppertotasteGarnishwithfreshchoppedcoriander
• Washvegetablesanddrainwell.• Heatmediumsizedsaucepanonmediumheat.Addoilandonce
meltedaddmustardandcuminseeds.Cookspicesuntiltheypopandturncolourbeingcarefulnottoburn.
• Addgratedginger,corianderandturmericpowders.Cookfor2mins.Againwatchoutforburning.
• Addvegetablesandstirwelltocoatthevegetableswiththespice&oilmix.
• Addadashofwater,coversaucepan,lowertheheatandcookuntilvegetablesaresoft.
• Garnishwithfreshchoppedcoriander.
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Cucumberraitaserves4
1cucumber1dessertspooncoconutoil½teaspoonyellowmustardseeds½teaspooncuminseeds1teaspooncorianderpowder1smallhandfulmintleavesfinelychopped½cupplainyoghurtSaltandpeppertotaste
• Skinandgratethecucumber.Squeezeoffanddiscardanyexcessjuice.
• Heatsaucepanovermediumheat,addcoconutoil,mustardseedsandcuminseeds.
• Cookuntiltheseedspopandchangecolour.• Addcorianderpowderandtakethepanofftheheat.• Stirtheyogurt,gratedcucumberandchoppedminttogetherinabowel.
• Addthecooledspicestotheyogurtmixture,mixwellandserve.• Addsaltandpeppertotaste
Afterdinnerseedsfordigestion¼cupfennelseeds
1tablespooncuminseeds
• Checkfennelseedsforanytwigs.• Heatfryingpanonmediumheat.Addfennelseedsandroast,stirringconstantly,untilslightlybrown,about2minutes.Placetooneside
• Roastcuminseeds,foraminuteorso,untilfragrantandslightlybrown.
• Addtothedishoffennelandmixwell.• Storeinaglassjar.
Cucumberraita:Cucumberiscoolingandsweet,buttheskinisbitter.Bothcucumberandyogurtprovokekaphasokaphascaneatthisoccasionallywithextramustardseeds.
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Coconut,corianderandmintchutney½cupfreshcoriander,chopped¼cupfreshmint,chopped½cupcoconutunsweetenedandshredded¼cupwater1inchpiecefreshginger,grated1tablespooncoconutoil1teaspooncuminseeds½teaspoonyellowmustardseeds½teaspoonfennelpowderJuiceof½alemonSalttotaste
• Washcorianderandmintandremovestems.• Putintoblendertogetherwithcoconut,waterandginger.• Blenduntilfinelygroundpaste.Maybenecessarytostirdownandaddmorewater.
• Heatsaucepanonmediumheat,addcoconutoil.• Onceoilhasmeltedaddcuminandmustardseeds.• Cookuntilseedsturncolourandpop.Thenaddfennelpowderandremovesaucepanfromtheheat.
• Letitcoolandaddtocoriander/mint/coconutpaste.• Squeezeinlemonjuice,addsaltandstirgently.
Homemadesaladdressingserves4
¼cupfreshlemonjuiceDashofwater½cupoliveoil1dessertspoonhoney½teaspoonturmericpowder½teaspooncorianderpowder½teaspoonfennelpowderSalt&blackpeppertotaste½teaspooncuminPowder
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Mintchaiserves4
1inchpiecefreshginger,grated4-6cardamompods,splitopen1stickcinnamon1teaspoonlicoricebark2pinchesnutmegpowder1teaspooncorianderseeds1teaspooncuminseeds1teaspoonfennelseeds¼cupfreshmintleavesOR1tablespoondriedmint4cupswater
Boilthewaterandaddthespices.Turnofftheheatandcover.Letstandfor5mins.Strainandsweetenaccordingtotaste.
Mintchai:Ayurvedadoesnotrecommendicecolddrinksatanytimeasthecoldisashocktothesystemandputsoutagni–thedigestivefire.Thecombinationofspices helps clear acidity and inflammation from thedigestive tract. Theyhelp balance pitta secretions thereby encouraging healthy digestion andabsorption. This tea can be used when there are signs of acidity andhyperactivedigestivesystem.
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Spicesand Ingredients
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AYURVEDICCOOKING:SPICES
Allspiceispungent,heating,balancesKandVandunbalancesP.Itrelievesgas,promotesperistalsisandstimulatesmetabolism.Bestforautumn,winterandspring.
Aniseispungent,heating,balancesKandVandunbalancesP.Itrelievesgasandpromotesdigestion.Bestforautumn,winterandspring.
Basilispungent,heating,balancesKandVandunbalancesPiftakeninexcess.BasilissaidtoopentheheartandmindtotheDivine.Goodforallseasonsbutlessinsummer.
Bayleavesaresweet,pungent,heating,balanceKandVandunbalancePiftakeninexcess.Theystimulatedigestionandrelievegas.Itpromotessweatingandcanbeadiuretic.Bestforautumn,winterandspring.
Blackpepperispungent,heating,balancesKandVandisneutraltoP,butunbalancesPiftakeninexcess.Itisapowerfuldigestivestimulantthatrelievesgas,neutralizestoxins,andburnsupmucusandpromoteshealthinthelungsandheart.IthasbeenusedinfoodandceremoniessinceVedictimesinIndia.Goodforallseasons.
Cardamomispungent,sweet,heatingandbalancesV.ItssweetnesshelpstoalleviatePifnottakeninexcessandbalancesK.Itisoneofthebestherbsforenhancingdigestion,relievinggasandstrengtheningthestomach.Itisgoodforcoughingandbreathlessnessaswellasburningurination.Goodforallseasons.
Cayenneisverypungentandheating,balancesKandVandunbalancesP.Cayennecanbethoughtofacontainingagreatdealofsunenergybecauseofitsdramaticheatingeffect.Ithastheabilitytorelieveinternalandexternalchilliness.Cayennealsohelpstoalleviateindigestion,stimulatesthedigestionandburnsuptoxinsinthedigestivesystem.Itisgoodforcirculation.Itispleasantlywarmingonacoldwinterday.Bestforautumn,winterandspring.
Cinnamonispungent,sweet,astringentandheating.ItbalancesKandVbutinexcessmayunbalanceP.Cinnamon’ssweet,astringentqualitiesmakeitsuitableforPswhoarenotinastateofexcess.Itstimulatesdigestionandcirculation,relievesgasandbalancesbloodsugarlevels.Italsohelpstopreventheartattacksowingtoitsbloodthinningproperties.Goodforallseasons.
Cloveispungent,heating,balancesKandVandunbalancesP.Clovesstimulatedigestionandmetabolismandeliminategas.Actsonsinusandbronchialcongestion.Bestforautumn,winterandspring.
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Corianderisbitter,astringentandcooling.ItbalancesV,PandK(tridoshic).IthelpstocoolPaggravationsandisgoodingeneralonahotsummerday.Itcanreducefeverandisadiuretic.Goodforallseasons.
Cuminisbitter,astringent,pungentandcoolingandbalancesV,PandK(tridoshic).Itstimulatesdigestionandrelievesgas.Wonderfulmedicinalqualitiesthatcanbeusedforalldigestivecomplaints.Improvesabsorptionofmineralsintheintestinesandcanactasamildpainreliever–stomach,nauseaanddiarrhea.Veryrestorativetothetissues.Goodforallseasons.
Curryleaf(neemleaf)ispungent,sweetandheating.ItbalancesKandVandunbalancesP.Bestforautumn,winterandspring.
Dillispungent,bitterandcooling.ItbalancesPandKandisneutralforV.Dillhelpswithdigestionandisagoodcoolingherbfrothesummer.Goodforallseasons.
Fennelissweet,astringentandcooling.ItcalmsandbalancesV,PandK(tridoshic).ItisgoodforstrengtheningthedigestivefirewithoutunbalancingP.Ithelpstocoolpitta,relievesgasanddigestiveslowness.Canhelpgetridofintestinalworms.FennelissuchagooddigestiveaidthatinIndiaitisusedasanafter-dinner‘mint’.Goodforallseasons.
Fenugreekisbitter,sweet,pungentandheating.ItbalancesKandVandalthoughitslightlyunbalancesP,itcanbetakeninsmallamountsbyPs.Fenugreekhelpsdigestion.Fenugreeksproutsaregoodforindigestion.Goodforallseasons.
Garlicispungent,heating,balancesKandVandunbalancesP.Itisadigestivestimulant,dispelsgasandisagreatgeneralhealer.ItcontainsalltheAyurvedictastesbutsour.Initssun-driedform,garlic’scharacteristicaromaandstimulatingqualitiesaresignificantlydiminished,soitcanbeconsideredmoreofasattwicandbalancingfoodthantheheatingandactivatingrawform.Bestforautumn,winterandspring.
Gingerispungent,sweet,heating,balancesK,VandP.Itstimulatesdigestion,improvesabsorptionandassimilationofnutrients,relievesgasifnottakeninexcessandhelpstodetoxifythebody,especiallytheliver.Itimprovescirculation,relievesmucuscongestion(hasanaffinityforthelungs);helpsbreakdownbloodclotsandmayaidinpreventingheartattacks.Goodremedyforcommoncold,coughandbreathlessness.DrygingerismorebalancingforKbecauseofitsdryingqualitiesandfresh-squeezedgingerisslightlymorebalancingforvatabecauseofitsmorefluidqualities.ItssweetnessallowsPstotakeitinminimalamounts.Whengingerisorganic,freshlypickedandyoung,theskindoesnotneedtobepeeled.Goodforallseasons,butlessinsummer.
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Horseradishispungent,heating,balancesKandVandunbalancesP.Ithelpstorelievemucusandstimulatesdigestion. Best taken insmallamountsandcanbeusedtohelphealasthma.
Mustardseedispungent,heating,balancesKandVandunbalancesP.Itstimulatesdigestionandrelievesgas.Blackmustardseedsareslightlymoreheatingthanyellowmustardseeds.Themostpowerfulactionofthemustardseedistohelphealthebronchialsystemandtogetridofintestinalworms.Alsoadigestive.Bestforautumn,winterandspring.
Nutmegisastringent,pungent,heatingandsweet.ItbalancesKandVandunbalancesP.Itincreasesfoodabsorption,particularlyinthesmallintestine.IthelpstorelieveVinthecolon.Itisoftenusedwithcardamom.Toomuchnutmeghasbeenknowntohaveadisorientatingeffectonthemind.Helpsrelievecough,inducessleepandcanreducepain.Bestforautumn,winterandspring.Onionispungent,sweetandsubtlycoolingtothedigestivetractinitpost-digestiveeffect.InitsrawformitbalancesK,slightlyunbalancesVandunbalancesP.Itssweetness,waterypropertiesandpost-digestiveslowingofdigestionmayunbalanceKifKisalreadyinexcess.Bestforautumn,winterandspring.Saffroniscooling,sweet,astringentandtonifying,aidsdigestionandisbalancingtoV,PandK(tridoshic)andhasanaffinityforthefemalereproductivesystem.Itimprovesskincolourandcomplexion,isabloodcleanser,liverdetoxifier,nervetonic,bloodthinnerandhearttonic.Aphrodisiacandincreasesspermcount.
Saltisheating,increasesPandKanddecreasesV.Saltisadigestiveandimprovesflavoroffood.Itisalaxativeandantisepticandcanbeusedtoinducevomiting.RocksaltisrichinmineralsandastrongdigestivewithasweetpostdigestiveeffectthereforenotasaggravatingtoPandK.
Turmericisbitter,astringent,pungentandheating.IsknownasthebestmedicineinAyurvedaasitcuresthewholeperson.TakeninsmallamountsitbalancesV,PandK(tridoshic).ItmayunbalanceVandPiftakeninexcess.Itisgoodfordigestion,relievesgasandincreasesperistalsisandmaintainsthefloraoftheintestine.Ithastonicpropertiesandisanantibiotic.Itimprovesandbalancesmetabolism.Itissaidtopurifythesubtlenervechannelsofthebodyhelpingtoreduceanxietyandstress;isanant-inflammatoryusedtotreatarthritisandperiodpains.Goodforallseasons.
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INGREDIENTS
Oilsarehotinnature.Animaloilsarethehottest,thenoilfromnutsandseeds.Vegetableoilsaretheleastwarminnature.Ghee,butterandcoconutoilarebestforsummerastheypossessstrongcoolingenergy.
Coconutoil:Thehealthbenefitsofcoconutoilincludehaircare,skincare,stressrelief,cholesterollevelmaintenance,weightloss,boostedimmunesystem,properdigestionandregulatedmetabolism.Italsoprovidesrelieffromkidneyproblems,heartdiseases,highbloodpressure,diabetes,HIV,andcancer,whilehelpingtoimprovedentalqualityandbonestrength.Thesebenefitsofoilcanbeattributedtothepresenceoflauricacid,capricacidandcaprylicacid,andtheirrespectiveproperties,suchasantimicrobial,antioxidant,anti-fungal,antibacterialandsoothingqualities.
Pulsesareedibleseedsofpod-bearingplants,suchaspeas,lentilsandbeansthathavebeensundried.Whentheskinsofthebeansareremovedandthebeansaresplit,theyareknownasdhal.Pulsesformanimportantsourceofprotein,iron&potassium,complexcarbohydratesandfibreinavegetariandiet.Theyarealsocomforting,fillingandlowinfat(comparedwithanimalsourcesofprotein).TheyareglutenfreeandanexcellentsourceofBvitamins.Recentresearchhasestablishedthatbeanshaveanti-agingagentsorantioxidantsthatarefoundintheseedcoat.
Pulseswithcoolingenergy:adukibeans,black-eyedpeas,chickpeas,redlentils,mungbeans,mungdahl,whitebeans
Pulseswithwarmingenergy:kidneybeans,brownlentils,chickpeas,mungbeans,redlentils
Wholegrainscontaintheentiregrainkernel–thebran,germandendosperm.Examplesincludesorghum,buckwheat,quinoa,spelt,barleybrownrice,millet,rye,oatmeal,corn,oatsandwildrice.Foodsmadefromwholegrainscontainallthenaturallyoccurringnutrientsoftheentiregrainseed.
Refinedgrainshavebeenmilled,aprocessthatremovesthebranandgerm.Thisisdonetogivegrainsafinertextureandimprovetheirshelflife,butitalsoremovesdietaryfibre,iron,andmanyBvitamins.Examplesofrefinedgrainsincludewhiteflour,cornmeal,couscous,whiterice.
Whitebasmatiriceistheeasiesttodigestandmostcoolingenergetically.Brownriceismoreheatingandheavieronthedigestivesystemeventhoughithasahighernutritionalvalue.Wildriceisarichsourceofmineralsandalsoslightlymoreheating.
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Quinoaisabetterqualityofproteinthanmeatandisrichinminerals,especiallyiron.Quinoaissweet,astringent,coolingandgrounding.ItdecreasesVataandPittaandbalancesKapha.
Milletisdryingandalsoverygoodforthespleenandhelpstogroundandcalmananxiousmind.Itislight,sweetandheating,increasesVata,balancesPittaanddecreasesKapha.
Buckwheat isaglutenfreegrain,helpstolowerlipidlevelsthereforebeneficialin controlling blood pressure and cholesterol and is high inmagnesiumwhichtreats stress. It isastringent, sweetandheatingwhichbalancesVata, increasesPittaanddecreasesKapha.
Mostwholegrainsaregoodinthesummermonths,astheyarestrengtheningandharmonizingbutnotoverheating.Eventhosethatincreaseheatdosoonlyslightlysotheyshouldonlybeavoidedasprimarystaplefoodsinthedietinacuteinflammatoryconditions.
Grainswithcoolingenergy:amaranth,barley,millet,oats,pasta,quinoa,rice–basmati(brown&white),wheat
Grainswithwarmingenergy:buckwheat,corn,millet,shortgrainbrownrice,brownbasmatirice,rye,spelt
Benefitsofeatinggrains:reducestheriskofcoronaryheartdisease;reducetheriskofstrokesandtype2diabetes;improveweightmaintenance;reducetheriskofinflammatorydiseases;improvebloodpressurelevels;reduceconstipation
Vegetables:ThepreferredmethodofpreparingvegetablesinAyurvedaiseithertosautéthemslowlyinghee/coconutoilandspicesortocookthemwithspicesinasmallamountofwater.Ayurvedadoesnotrecommendeatingrawvegetablesinquantity,astheyareheavy,roughanddifficulttodigest.Rawvegetablesorsaladsarebettereateninhotweatherratherthaninwinter,andpreferablyatthenoonmeal,whendigestivefireishigh.When2ormorevegetablesarecookedtogethertheytendto‘learnhowtogetalongtogether’makingiteasierfordigestion.Whenchoosingyourvegetables,remembersimplicityinamealandvarietyintheweekandalsotobalanceyourselectionofrootandgreenvegetables.
Most vegetables are good for summer eating. Nightshades, particularly tomatoes, but sometimes also green and hot peppers, eggplant and potatoes can aggravate heat by their acid content, as can chard and spinach.
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Vegetableswithwarmingenergy:beans,beetroot,Brusselssprouts,butternut,carrots,corn,dandeliongreens,eggplant,kohlrabi,leeks,mustardgreens,olives,onions–white,sweetpeppers,whitepotato,sweetpotato,radish,spinach,wintersquash,tomato,turnips.
Vegetableswithcoolingenergy:artichoke, asparagus, beetroot, broccoli, cabbage, cooked carrots, cauliflower, celery, coriander leaf, cucumber, dandelion greens, fennel fresh, green beans, kale, leeks cooked, lettuce, okra, red onions cooked, parsnips, peas, sweet peppers, sweet potatoes, spinach, sprouts, summer squash, zucchini.
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eco retreats is an off-grid forest retreat in the heart of Wales’ Dyfi forest.
Wearepassionatelycommittedtoensuringtheconservationofthebeautifulforestinwhichwework,andharnessingitsgentlepowertocaptivateourguestsandhelpthemtoreconnectwiththemselves,witheachotherandwithnature.Whereverpossible,products used or offered to guests are fair trade, organic andeco-friendly;andpurchasesaremadethoughtfullywiththeaimof supporting companies that are working to make the worldmoreequitableandconserveitsvaluablenaturalresources.Ourvision is that the ripple effect of ourworkmay spread far andwide as guests leave refreshed, grounded and atpeace–andinspiredtolivealittlemoreconsciouslyeveryday.
www.ecoretreats.co.uk
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