spices will keep for 4–6 months in a spice rack. To clean the coffee grinder, grind ½ slice of bread into breadcrumbs, then discard.
Garam Masala Garam masala (which means “hot spices”) is an Indian blend of dried spices that can be used in the same way as black pepper or other seasonings. It is a warming food which also stimulates digestion and circulation. For seasoning, only a little is needed, e.g., ¼-½ tsp.
Preheat oven to 200°F (95°C).
To break cinnamon sticks, place between a folded dishcloth and crush with a hammer or a rolling pin.
5 cinnamon sticks, broken (see note)
¼ cup cardamom pods with seeds
¼ cup black peppercorns
Sprinkle ingredients evenly on a baking sheet. Roast for 20–30 minutes, stirring from time to time to ensure they do not brown. Remove from oven and allow the mixture to cool. Break open each cardamom pod by squeezing between thumb and forefinger. Place cardamom seeds in mixture and discard pods. In a coffee grinder (not one usually used for coffee), grind ingredients until they become a fine powder. Store in an airtight container.
Good Oils and Good Fats Oils are the main source of good, healthy fats in our diets. In general, choose oils that are expeller-pressed, which are those that have been extracted from seeds or nuts through a chemical-free mechanical process; or cold-pressed oils, which are expeller-pressed in a heat-controlled environment of less than 120°F (49°C). Unrefined oils – oils left in their virgin state after pressing – are very rich in nutrients, but when used for cooking, they have a lower smoke point (the temperature at which oil begins to decompose and give off fumes). Always store all types of oils in the refrigerator after they have been opened to extend their shelf life and maintain their nutritional value. Olive oil is the exception; it can be stored at room temperature.
Here are the “good oils” I recommend; use organic versions wherever possible:
• Coconut oil has a good flavor and is full of nutrients that are retained at high temperatures.
• Flax seed oil, like hemp oil, is full of essential omega-3 fatty acids. Use unheated, and add it to shakes, salad dressings, cereals, or toast. Refrigerate after opening and use within 6 weeks.
• Ghee is butter that is free of impurities and cholesterol. Use sparingly if you are trying to lose weight. It is very calming to the nervous system. For great flavor and to calm Vata, use a little ghee mixed with olive oil when sautéing. Ghee can be stored at room temperature.
• Grapeseed oil maintains its healthy properties at high temperatures. Use sparingly if you are trying to lose weight.
• Hemp oil, like flax seed oil, is full of the essential omega-3 fatty acids and should be used unheated, such as in shakes and salad dressings. Refrigerate after opening and use within 6 weeks.
• Olive oil is an all-purpose oil as it is readily available, affordable, and cooks well at high heat without losing its nutritional value. Also use in salads, soups, and sauces.
• Sesame oil is another healthy oil. I recommend using only high quality versions that can be purchased at health food stores. Sesame oil is more expensive, but you only need to use a little for wonderful flavor.
“Good fats,” an essential part of our diet, can be found in olives, avocados, almonds, walnuts, pistachios, pecans, and other nuts and seeds (including nut and seed butters). The key to health is to consume these good fats and oils in moderation. A diet too low in fat can lead to attention deficit disorder, heart disease, cancer, autoimmune disorders, skin and joint problems, premenstrual problems, and depression and other mood disorders. On the flipside, a diet too high in fat (particularly “bad” fats) can lead to obesity, cancer, and heart disease.
Trans fats are the worst of the “bad fats”; they clog up arteries and impair blood flow, which increases the risk of heart attacks and strokes. Trans fats are most often found in junk food, so it is best to avoid virtually almost all fast, fried, and processed foods, including packaged cookies, candy, crackers, non-dairy creamers, and instant and frozen foods. If you don’t have enough time to cook, go to a health food store or local market and pick up something quick and healthy. Always read the package label so you know what you are putting in your body. Avoid trans fats as much as possible; this includes products that have hydrogenated or partially hydrogenated fats such as monoglycerides and diglycerides.
Ghee Clarified butter, also known as ghee, is butter with the milk solids removed. Ghee is a digestive aid that improves the absorption of nutrients from food it’s used with. It also is known to improve memory, lubricate the connective tissues, and act as a catalytic agent to carry the medicinal properties of herbs to the body. Ghee calms both Pitta and Vata, but should be used sparingly by Kapha and those who have high cholesterol or suffer from obesity, and should not be used when you want to detoxify (i.e. when you are on a cleanse). Ghee doesn’t need to be refrigerated as the impurities have been removed.
To make ghee: In a pot on medium heat, melt 1 lb (500 g) unsalted butter completely (watch carefully to ensure it doesn’t burn). Bring to a boil and skim off any foam, then reduce heat to low. Stir occasionally for 15–20 minutes. When the whitish curds turn light brown, it is ready. Skim off any additional foam, then pour through a sieve or cheesecloth into a glass container with a tight lid to store. Discard the curds at the bottom of the pan.
Paneer Paneer is homemade cheese, similar in taste to Ricotta and cottage cheese, but better for you, as its souring process makes it easier to digest. Paneer is used in various Indian vegetable entrees such as Lata’s Green Masala with Paneer and appetizers like Aunty Zee’s Paneer Samosas. You can also sauté paneer before adding to vegetable dishes, an easy way to add protein. Paneer is similar to tofu in texture as well as its ability to absorb flavors around it. In fact, you may substitute tofu in all the recipes that call for paneer, although it is worth trying paneer for its wonderful subtle flavor. If you are pressed for time, paneer is usually available packaged in Indian grocery stores, sold in cubes or large blocks.
To make paneer:
8 cups whole milk (see note)
6 tbsp plain yogurt
1 ½ tsp lemon juice, strained through a fine sieve
In the Ayurvedic tradition, bringing milk to a boil, then cooling it, makes it easier to digest. Often those who have a low tolerance for dairy find that they can enjoy it again when they follow this practice. Boiling it also sterilizes it without destroying its nutritional properties.
In a large heavy pot on high heat, bring
