not burn) (see note). As soon as foam begins to rise, remove pot from heat. Add yogurt and lemon juice and mix well. The curds will start to solidify and separate from the liquid whey. Over a bowl, strain the mixture through a piece of cheesecloth, reserving the curds (paneer) in the cheesecloth. Wrap the cloth tightly around the curds, squeezing out the excess liquid.
Place the paneer, still wrapped in the cheesecloth, on a cutting board, and another board or baking sheet on top of it. Weight it down with about 15 lbs (7 kg) of heavy jars or cans and let sit at room temperature for 6–8 hours, until cheese is firm (i.e. consistency of firm tofu). Unwrap and cut into
Makes 6–8 servings.
Sprouting Beans and Lentils Sprouting beans and lentils increases their digestibility and significantly increases their nutritional value. This process breaks proteins and carbs into easily digestible amino acids, starches, and sugars. Sprouted beans are a rich source of protein, vitamins, and minerals, making them known as a super food. The yogis were said to have existed almost entirely on sprouted beans when they lived in the Himalayas. Here is a basic way to sprout beans and lentils to create a very nourishing and gentle food.
In a large bowl or pot of water, soak 2 cups beans or lentils overnight. In the morning, drain and rinse in a colander. Set colander over bowl or pot to aerate and cover with a clean damp dishcloth. Leave in indirect light. In the evening, rinse again, thoroughly. Once again, drain over bowl or pot and cover with damp dishcloth. Repeat the next morning and evening. By then, they will start to sprout little tails. When tails are about ¼-in (½-cm) long, store in an airtight container and refrigerate for up to 4 days or use immediately.
What the Symbols Mean
Each recipe includes the three dosha symbols:
as well as information on how the specific recipe affects each dosha:
[+] means that the recipe increases the qualities of the dosha and may aggravate you.
[slightly +] means that the recipe slightly increases the qualities of the dosha and may aggravate you if you have this in excess.
[Ø] means that the recipe has a neutral effect on the dosha.
[-] means that the recipe balances or decreases the qualities of the dosha.
Recipes may also include ingredient modifications to help calm specific doshas; e.g., a recipe such as Buckwheat Pancakes slightly increases Kapha, but substituting the banana with grated apple will reduce Kapha and thus make the recipe better for those whose primary dosha is Kapha. (For more ideas on modifying recipes to suit your dosha, see the Food Guidelines Chart.)
Remember, don’t let the recipes intimidate you! Be open to experimenting, listen to your body, and discover how good you’ll feel by cooking the Ayurvedic way.
Breakfast
Eating breakfast is important, given that we fast all night; it keeps the blood sugar level balanced. Try to use the best breakfast ingredients you can find (e.g., free range eggs, home-made almond milk, fresh breads right for your body type). I have included both lighter and heavier breakfasts, depending on your mood and appetite.
If you are a Vata, you will probably want to have something grounding and comforting with good carbs, such as Porridge with Stewed Berries. If you are a Kapha, you may want something like the Indian Omelet or the Stove-top Granola. But Kaphas may not want to eat until mid-morning so make sure you take something healthy with you to eat then, like a fruit salad. If you are a Pitta, you may wake up so intent on your day’s goals that you think you can skip breakfast, yet it will be the most important thing you do in your day; at least make a shake (Breakfast Shake with Hemp Protein Powder & greens+™-Adrian’s Breakfast Shake) and take it with you. It is always important to listen to your body’s needs. The health and well-being of your body will reflect in your day.
Breakfast Shake with Hemp Protein Powder & greens+™
This is a great way to start the day when you are not in the mood for a full meal, yet need to keep your wits about you. Notice how your energy level picks up after this.
greens+™ is a brand-name powdered whole food supplement rich in vitamins and antioxidants. It is available at health food stores.
½ cup blueberries
½ cup strawberries
½ cup bananas, sliced
• To reduce Kapha: use more berries instead
½ cup plain yogurt
• To reduce Kapha: use a light version
• To reduce Pitta: substitute another ½ cup milk
½ cup milk
• To reduce Kapha: use goat’s milk
2 tbsp hemp oil
1 tbsp greens+ ™ (see note)
4 tbsp hemp protein powder
2 tsp maple syrup (optional)
In a blender, combine all ingredients and purée. If shake is too thick, add a bit more milk or water and purée again.
Makes 3–4 servings.
Hemp food is said to be the highest source of essential fatty acids in the plant kingdom. Essential fatty acids are responsible for the lustre in your skin, eyes, and hair. They are food for the brain, contribute to clear thinking, lubricate the arteries, and are vital to the immune system. Hemp foods contain no significant trace of THC and do not produce a psychoactive state.
I like Mum’s Original hempseed oil and hemp protein powder because of their great taste and because they
