indian recipes

favourite rasam recipe – three ways

22nd August 2018

This is a recipe I fall back on as a twice or thrice weekly meal. It is the same recipe, same measurement of spices, using a variety of different dal and vegetables. The first two recipes include grinding the coconut-rasam mixture, while the third does not, making it a quicker dish to prepare. It’s a good example of how one recipe can be used in many variations to give a totally different dish.

In these three recipes, I alternate between using mung beans(whole moong dal)toor dal and split yellow moong dal.

whole mung beans with tomatoes & chard

ingredients :

½ cup/100g mung beans(whole moong dal)

1 litre/4 cups water

1 tomato(100g), finely chopped

1 cup/50g tightly packed chard leaves (can use kale/fenugreek)

2 heaped Tblsp sugar/jaggery

1 heaped tsp rock salt

sambar-coconut mix

¼ cup/25g dried shredded unsweetened coconut

1½ heaped tsp rasam powder (mildly spiced) 

½ – 1 tsp tamarind paste 

1½ cups/375ml water

voggarane :

2 tsp ghee

½ heaped tsp black mustard seeds

10 fresh curry leaves

⅛ heaped tsp asafoetida powder 

⅛ heaped tsp turmeric powder

preparation:

In a heavy based saucepan, wash mung beans with several changes of water until the water runs off clear – then drain.

Pour in the filtered water into the saucepan and bring to boil over a medium-high heat, then reduce the heat to maintain a rapid simmer. (Do not cover the pot with a lid, as this allows certain impurities or energetic imbalances to be eliminated.)  Simmer until mung beans are soft and have broken down – approximately 30 – 40 minutes.  Halfway through cooking add the chopped tomatoes.

prepare the rasam-coconut mix:

In an upright blender add the dried coconut, rasam powder, tamarind, and ¾ cup water, blend for 1 minute.  Pour into the mung beans rinsing the blender with the remaining ¾ cup water.

prepare the voggarane :

In a small pan/bandalei over medium heat, add the ghee and mustard seeds; when the seeds start to splutter and pop (make sure the mustard seeds have popped well), add the fresh curry leaves, asafoetida and turmeric powder, swishing the pan around to allow for the spices to fry evenly.

Pour the voggarane into the mung beans, add the salt, jaggery and stir in the chopped chard leaves.  Allow to sit for 5 minutes for the flavours to settle, the chard to soften and mung beans to thicken slightly.  Taste adding more sweet, tamarind or salt. Serve with rice, yoghurt and drizzle with a spoon of ghee.

 

 

split moong dal with charred okra & fenugreek

Serves 3 – 4

This dish requires frying the vegetables, in this case, the okra, in the voggarane until nicely charred, then stirring it through the cooked dal when ready to serve. I like to keep 1 cup of the okra aside to use as garnish. This method of cooking works very nicely with green beans as well.

ingredients :

½ cup/100g split yellow moong dal

3 cups/750ml water

2 heaped Tblsp sugar/jaggery

1 heaped tsp rock salt

rasam-coconut mix

¼ cup/25g dried shredded unsweetened coconut

1½ heaped tsp rasam powder (mildly spiced)

½ – 1 tsp tamarind paste 

1½ cups/375ml water

voggarane :

3 Tblsp peanut oil

½ heaped tsp black mustard seeds

1 heaped Tblsp bengal gram

1 heaped tsp urad dal

400g okra

15 fresh curry leaves

⅛ heaped tsp asafoetida powder 

⅛ heaped tsp turmeric powder

2 cups fresh fenugreek/kale leaves – chopped

preparation:

In a heavy based saucepan, wash the dal with several changes of water until the water runs off clear – then drain.

Pour in the water into the saucepan and bring to boil on a high heat, then reduce the heat to maintain a rapid simmer. (Do not cover the pot with a lid, as this allows certain impurities or energetic imbalances to be eliminated.)  Simmer until dal is soft and has broken down – approximately 30 minutes.

Top, tail the okra and cut into 1 cm pieces. Set aside.

prepare the rasam-coconut mix:

In an upright blender, add the rasam powder, tamarind, dried coconut and ¾ cup water, blend for 1 minute.  Pour into the dal rinsing the blender out with the remaining ¾ cup water.

prepare the voggarane :

In a skillet over medium-high heat, add the peanut oil and once it’s hot, add the mustard seeds and fry until they turn grey and start popping, add the bengal gram and urad dal, keep frying, stirring constantly until they start to brown, a minute or so. Add the chopped okra and keep everything moving in the pan until all the okra starts to char around the edges, this could take five minutes. Turn off the heat and fold in the chopped fenugreek leaves. Set aside 1 cup of the okra mixture for garnishing and stir the remaining into the dal.  Taste adding more sweet, sour or salt.

This dish is best served immediately as the okra can become gooey, otherwise, keep the okra and dal separate until ready. Serve with rice and drizzle with ghee.

 

 

toor dal with carrots and green beans

This is the same procedure, using a different dal and vegetables, however, the rasam and coconut are not ground, just added directly into the dish.

ingredients :

½ cup/100g toor dal

1 litre /4 cups water

1 medium/100g carrot – finely chopped

½ cups finely chopped beans (can use cabbage in Winter)

¼ cup/25g dried shredded unsweetened coconut

1 ½ heaped tsp rasam powder (mildly spiced) 

½ – 1 tsp tamarind paste 

2 heaped Tblsp sugar/jaggery

1 heaped tsp rock salt

¼ cup chopped fresh coriander

voggarane :

2 tsp ghee

½ heaped tsp black mustard seeds

10 fresh curry leaves

⅛ heaped tsp asafoetida powder 

heaped tsp turmeric powder

preparation :

In a heavy based saucepan, wash dal with several changes of water until the water runs off clear – then drain.

Pour in the water into the saucepan and bring to boil on a high heat, then reduce the heat to maintain a rapid simmer. (Do not cover the pot with a lid, as this allows certain impurities or energetic imbalances to be eliminated.)  Simmer until dal is soft and has broken down – approximately 30 – 40 minutes. Halfway through cooking add the chopped carrot & green beans.

When the dal is soft, stir in the coconut, rasam powder, tamarind, salt and jaggery, mix to combine well.  Simmer for 4 -5 minutes.

prepare the voggarane :

In a small pan/bandalei over medium heat, add the ghee and mustard seeds; when the seeds start to splutter and pop (make sure the mustard seeds have popped well), add the fresh curry leaves and turmeric powder, swishing the pan around to allow for the spices to fry evenly.

Pour the voggarane into the dal, and stir in the fresh coriander leaves.  Allow to sit for 10 minutes for the flavours to settle and dal to thicken slightly.  Serve with rice and drizzle with ghee.

okra & fresh fenugreek palya

5th May 2018

Growing fenugreek (methi) in the garden or in a pot on a balcony is one of the easiest things to grow. The seeds miraculously start to pop up in 3 -5 days and in four weeks the fenugreek is ready to harvest.

Fenugreek grows well in Spring to early Autumn, especially when the soil is warm. It can be grown in full sun or part shade. The fenugreek can be grown in the soil directly or in a pot. I stagger my planting both in a pot and in the soil every 2 – 3 weeks for a constant supply.

To plant, prepare the ground with some compost and well-rotted manure mixed into the soil. You can buy the seeds from the sprouting section in the health food store or as I do, buy from your local Indian store, the seeds grow very well. I sprinkle the seeds directly in the soil, however, you can sow in straight line trenches and cover with soil. The fenugreek seeds don’t need to be evenly spaced apart like other plants in order to grow. The seeds also don’t need to be buried deep in the soil, so a scattering of soil on top to cover the seeds are all it needs. Keep the soil moist and within in 3 – 5 days little buds will appear.

I start harvesting around 4 weeks when the plant is about 6 inches high. To harvest cut the plant with a pair of scissors a few centimetres at the stem above the soil. This will encourage new growth enabling you to get a new crop in 2 – 3 weeks.

To harvest your own seeds, wait for the pods to turn yellow before harvesting.

~Fenugreek or methi~

okra & fresh fenugreek palya

ingredients:

2 Tblsp peanut oil/coconut oil

½ tsp black mustard seeds

1 Tblsp channa dal

1 tsp urad dal

500 g okra/ladyfinger

3 tightly packed cups chopped fresh fenugreek

½ cup/45g dried shredded coconut

1 tsp jaggery/brown sugar

½ tsp fine rock salt

preparation:

Cut the tops off the okra and cut into uniformed 1 cm pieces. Set aside.

Wash the fenugreek leaves, pat dry and roughly chop. Set aside.

In a large wok or similar pan over high heat. Add the peanut oil and once it’s hot, add the mustard seeds and fry until they turn grey and start popping, add the channa and urad dal, keep frying, stirring constantly until they start to brown, a minute or so. Add the chopped okra and keep everything moving in the pan until all the okra starts to char around the edges, this could take five minutes. Turn off the heat and fold in the fresh fenugreek leaves, leaving the pan on the stove to continue to cook even though the fire is off. Once the fenugreek is wilted, stir in the coconut, add the salt and jaggery and mix well. This dish is best eaten immediately with chapati, rice and accompanied by a simple dal.

bisi bele bath – revisited

13th April 2018

I thought I would revisit some of my favourite recipes which I make weekly and update to our personal preferences. This is one dish I love to eat in the cooler months (which in Sintra is the most part of the year).

Once I start eating a warm bowl of Bisi Bele Bath a feeling of being present warms and soothes the system, satisfying all six tastes.

~ waiting for Spring

bisi bele bath

Serves 3 

This dish nourishes the body and suits all constitutions. It is recommended to consume in the colder months. During warmer months, it will be heavier for the body. People with Vata disorder or digestion problems should not consume very often.

ingredients :

½ cup/90g toor dal (yellow lentils)

6 cups/1½ litres water

1 medium/80g carrot, chopped

1 medium/110g potato, peeled & chopped

1 cup/80g cabbage/green beans – roughly chopped

½ cup/100g white basmati rice

10 curry leaves

sambar-coconut paste:

¼ cup/25g dried unsweetened coconut

1 heaped Tblsp/18g mildly spiced sambar powder (use 1 tsp heaped if the powder is spicy)

1½ cup/375ml water – divided

.

1 heaped Tblsp/15g jaggery/ brown sugar

1 heaped tsp fine rock salt

1 tsp tamarind paste

1 heaped tsp ghee

¼ cup/30g frozen green peas

¼ cup chopped fresh coriander

for the voggarane :

1 tsp ghee

heaped tsp black mustard seeds

⅛ heaped tsp asafoetida powder

⅛ heaped tsp turmeric powder

preparation :

Wash and prepare vegetables.

In a medium saucepan, wash the toor dal several times until water runs clear – then drain. Pour 6 cups water into a saucepan and bring to boil over a high-heat, skim off any foam which accumulates on the top and simmer for 5 minutes, then add the chopped vegetables, reduce heat to maintain a rapid simmer. (Do not cover the pot, this allows certain impurities or energetic imbalances to be eliminated). Simmer rapidly until the dal is starting to soften – depending on the brand of dal, approximately 15 minutes.

Rinse the rice in a few changes of water and add to the dal and vegetables along with the curry leaves, rapidly simmer for 20 minutes more or until the rice is sufficiently cooked. You may have to add more water. Prepare the sambar-coconut paste.

sambar-coconut paste:

In an upright blender, place the dried coconut, sambar powder and pour in 1 cup of water. Blend on high for one minute.

Pour into the dal and rice, adding ½ cup water to the blender to rinse out any left-overs. Simmer for 5 minutes, adding more water if needed. Turn off the heat and add the jaggery/sugar, tamarind, salt, a spoon of ghee along with the green peas. Stir, cover and allow to sit undisturbed for 5 minutes. It will thicken as it sits.

prepare the voggarane:

In a small pan/bandalei over medium heat, add the ghee, once hot add mustard seeds; as the seeds start to splutter and pop (make sure the mustard seeds have popped well), add the asafoetida and turmeric powder, swishing the pan around allowing spices to fry evenly. Pour voggarane into dal, and stir in chopped coriander leaves.

Taste, adding more salt, sambar powder, sweetener or tamarind. To serve, spoon into bowls with a scoop of yoghurt and a drizzling of melted ghee.

Goodness shared by Stacey

pongal

7th December 2017

This is a dish I make after the Wednesday morning Yoga class when Lior is away as he usually prepares the Ayurveda meal for that day. It is much appreciated and is a wonderfully, soothing warm first meal. Pongal is favourable for all seasons, especially in the cooler months.  I serve it with tamarind gojju, steamed greens and seasonal fruits.

~A wintering garden

pongal

Serves 4 – 6

If wanting to make this a simple, cleansing first meal after a day of fasting omit the cashew nuts. Use only white rice as any other whole rice will change the overall flavour. 

ingredients :

1 cup/180g white basmati 

1 cup/200g moong dal, split

10 cups water

2¼ flat tsp fine rock salt

1 cup/85g dried shredded coconut

¼ cup finely chopped coriander

voggarane :

½ cup melted ghee

1 heaped tsp whole black peppercorns

10 pieces raw cashews nuts

1½ tsp heaped cumin seeds

¼ heaped tsp turmeric powder

¼ flat tsp asafoetida powder

20 fresh curry leaves

preparation:

In a heavy saucepan, wash dal several times until water runs clear – then drain.

Pour the water into a saucepan and bring to boil on a high heat, then reduce heat to maintain a rapid simmer. (Do not cover the pot, this allows certain impurities or energetic imbalances to be eliminated.)  You may need to skim off any foam which accumulates at the top at the beginning of boiling. Simmer for approximately 20 minutes. May need to add more water, depending on the preferred consistency of your Pongal.

While waiting for the rice and dal to cook, roughly grind peppercorns in a mortar and pestle and break the cashew nuts in half and half again. Measure remaining spices for the voggarane and chop the fresh coriander.  Set aside.

When the rice and dal have softened sufficiently, turn off heat and stir in salt, dried coconut and fresh coriander. Prepare the voggarane.

Voggarane :

Heat a small pan/bandalei over medium-heat, then add the ghee and roughly ground peppercorns and cashew pieces. Stir once, then allow the ghee to heat and the peppercorns to fry and cashews to turn golden – approximately 2 minutes.  Turn off the heat and quickly add cumin seeds, asafoetida, turmeric and curry leaves – in this order. Allow to fry for 30 seconds, swishing the pan around, allowing spices to fry evenly.

Pour the voggarane into the rice and dal mixture, mixing well.  You may need to swish the pan out with a little hot water to get all the remaining spices. Allow to sit for 5 minutes for the flavours to be absorbed before serving. Enjoy as is with a spoon of ghee or my prefered way of serving Pongal is with a tamarind gojju and lightly steamed greens. 

Goodness shared by Stacey

tamarind gojju

26th November 2017

In my earlier days when I was studying yoga in Mysore, there was an Indian lady who opened up her house for Westerners serving breakfast and dinner.  She would make the most delicious Pongal drizzled with a sweet-sourish tamarind gojju.  Only recently, after making it for so many years, I finally obtained an authentic recipe for the Tamarind Gojju in India on our last retreat.  The secret lies in obtaining fresh curry leaves and using a seedless tamarind pulp.

~ Fallen leaves

~ The caress of Autumn

~ Favourite spaces

tamarind gojju

The colour and taste will vary depending on the type of tamarind used.  I use a partially dried, seedless tamarind pulp (on the right in the photo below) or when this isn’t available I use a moist seedless tamarind pulp which comes compacted in a package (to the left). 

The chilli, commonly used in South Indian cooking, is Byaadagi chilli and is known for its deep red colour; it is relatively sweet and less spicy.  If unsure about the level of the spice of the chilli you are using, leave whole or cut in half. Both the Byaadagi chilli and the seedless tamarind pulp can be purchased at your local Indian store.

The sauce will keep in the fridge for about a month. I recommend doubling the recipe and freezing in smaller batches to use as needed.

ingredients :

150g seedless tamarind pulp

3¼ cups boiling water

2 Tblsp oil

¼ tsp mustard seeds

1 tsp fenugreek seeds

2 Byaadagi chillies, sliced in half

⅛ tsp asafoetida powder

10 fresh curry leaves

150g jaggery, or dark brown sugar

¼ tsp turmeric powder

⅓ cup unsweetened dried coconut

½ cup water

½ tsp fine rock salt

preparation :

Break the tamarind pulp into pieces and place in a bowl.  Pour 1¼ cups of boiling water over the top and set aside for 30 minutes, mashing and turning the tamarind regularly to soften and to break it up.

Pour through a strainer and allow to drain, use ½ cup boiling water to rinse out the bowl and pour over the tamarind pulp. Using the back of a spoon, scrape against the bottom of the strainer to get as much of the thick tamarind liquid out as possible. Do this for five minutes and then pour over another ½ cup of boiling water – keep doing this scraping and pouring to get as much of the thick tamarind liquid out as possible until the water is used up. This process is fiddly and normally takes me about 15 minutes until I am satisfied with the amount of tamarind extracted.

When you have extracted enough thick tamarind juice, either compost the remaining pulp or place in a jar to use later in cooking Indian dishes.  Don’t worry, the tamarind sauce will be quite liquid, the jaggery/sugar will thicken it while it simmers. Set the tamarind sauce aside.

Over medium heat in a medium saucepan, add the oil, then add the mustard seeds.  When the seeds start to splutter and pop, quickly add the fenugreek seeds, chilli, asafoetida and curry leaves. Fry for a few seconds, then pour in the tamarind sauce, bring to a rapid boil, turn down the heat, and crumble in the jaggery/sugar.  Allow to rapidly simmer uncovered for 10 minutes or until it becomes slightly thicker and starts to come away from the edges around the saucepan.

In a high-speed blender, add ½ cup of water and the dried coconut.  Blend for one minute.  Pour this into the tamarind sauce, using a spatula to get as much out of the blender as possible.  Allow the tamarind to simmer for a few minutes, then add the turmeric and salt. The tamarind sauce will thicken as it cools. My preferred way of serving this is drizzled over this pongal dish, or as a dipping sauce with these samosas.

chuchu gojju

31st July 2017

4V7A1037_1_1980x1297

Chuchu known as Seemebadanekaayi in Karnatika, India, or chayote squash in Mexico. It is a pear-shaped, light-green vegetable in the gourd family and has a crunchy texture and a mild, sweet taste. Chuchu is a perennial vine that climbs over fences, shrubs, and even on trees. There is no need to peel the skin in the young, tender pears. However, larger and over-mature fruits need light peeling using a vegetable peeler. When in season you can find it in most supermarkets here in Portugal.  I make this weekly for a simple no fuss dinner – served with brown basmati rice and an extra drizzling of ghee.  I also use them when making a simple dal, grated carrot and finely chopped chuchu is a magical combination.

To sprout:  Each chuchu contains a single seed which is enclosed within the fruit and cannot be separated from the fruit.  To sprout place the whole fruit on a light-filled window sill and within days the chuchu will sprout from the broad end.  You can also set the whole fruit directly in the soil and within a week or two will sprout.

chuchu sprout - 1

Plant 1 chuchu vine per household of 4 persons. Chuchu is a vigorous climber; set a sturdy trellis or support in place at planting. Do not allow maturing fruit to come in contact with the soil; it will spoil and germinate while still attached to the vine. Chuchu will be ready for harvest when the fruit is tender and about 4 to 6 – inches in diameter, usually 120 to 150 days after planting. Cut chuchu from the vine with a knife or hand-pruner. Harvest chuchu before the flesh gets hard.

4V7A0979_1980x1297

chuchu gojju

Serves 3 – 4.

Recipe shared by our teacher Ganapati Aarya, as part of the Jivana Yoga Programme. 

Chuchu gojju is best served with rice or dosa – the dosa flavour and rice texture mixes well with the flavour of this dish.  It can also be served with chapati, however, it is best to decrease the amount of tamarind (sour) added.  Eggplant or capsicum can replace the Chuchu, additional capsicum may also be added.

ingredients :

1 medium Chuchu – approx 280-300g

1 cup/250mL water

1½ tsp fine rock salt

3 heaped tsp brown sugar/jaggery

¼ cup fresh coriander, roughly chopped

voggarane :

¼ cup/60ml peanut or coconut oil

½ tsp black mustard seeds

⅛ tsp asafoetida powder

⅛ tsp turmeric powder

15 fresh curry leaves

sambar – coconut paste:

¾ cup/60g dried shredded coconut

2 heaped tsp Sambar powder- moderately spiced

1 tsp tamarind paste

2 cups/500mL water – divided

preparation:

Wash, peel and chop chuchu into very small pieces to fill approximately 1½ cups.  Set aside.

Wash and roughly chop the fresh coriander – measuring ¼ cup.

4V7A1729_1980x1297

voggarane:

In a medium-sized pan over medium-high heat, add oil and mustard seeds. When seeds start to splutter and pop (make sure they have popped well), add asafoetida, turmeric powder and curry leaves.

4V7A1736_1980x1297

Continue to fry for a few seconds.  Add the chopped chuchu and 1 cup water. Allow to simmer, uncovered, until the chuchu softens – about 15 minutes.  

4V7A1761_1980x1297

Meanwhile, prepare the sambar-coconut paste.

sambar – coconut paste:

In an upright blender, place the dried coconut, sambar powder, tamarind paste and 1½ cups water.  Blend until smooth, approximately 1 minute.  Set aside.

4V7A1749_1980x1297 4V7A1752_1980x1297

After the chuchu has softened, add jaggery and salt, mixing well.  Pour sambar – coconut paste into gojju. Use remaining ½ cup water in the blender to clean out any sambar paste.

4V7A1763_1980x1297

Allow to simmer rapidly for 5 minutes, stirring once or twice. Turn off heat and add freshly chopped coriander.  Allow to sit for 5 minutes, then taste, and adjust the sweet, sour or salt to your preference.  The gojju will thicken as it cools. Delicious served with brown basmati rice or dosa.

4V7A0967_1980x1297

Goodness shared by Stacey

cosamberi – moong dal coconut carrot salad

31st May 2017

4V7A0752_1980x1297

Cosamberi is a delicious light, easily digestible raw salad that nourishes the body. It can be eaten twice a week and in all seasons. Cosamberi is best eaten as a side dish alongside the main meal. It can also be eaten as a small snack in the morning or evening.  It balances Vata, Pitta and Kapha.

4V7A0875_1980x1297 4V7A0894_1980x1297 4V7A0888_1980x1297

Less is More 

There are hundreds of varieties of food, but in order to be fit and healthy for Realization, we need to eat only a few of them. Once we establish a basic diet, we may or may not decide to eat other kind of foods. We are best served to work hard only for what is most needed to maintain a balanced mind and body. This is our duty and the essence of aparigraha (the value of having few belongings).

~ Dr. Shankaranarayana Jois – The Sacred Tradition of Yoga

4V7A0727_1980x1297

cosamberi

Serves 4 – as a side dish.

Recipe shared by our teacher Ganapati Aarya, as part of the Jivana Yoga Programme. 

Any left-over coconut can be grated, sealed and stored in the freezer. If unable to obtain fresh coconut, replace with ½ cup/35g dried shredded coconut.  For best results, grate the carrot and coconut small and fine, using the finer side of a box grater.

4V7A0855_1980x1297

ingredients :

½ cup/100g split moong dāl  (split yellow dāl)

1 heaped cup/75g grated fresh coconut

1 large carrot – approximately 100g

1 Tblsp + 2 tsp/25ml lemon juice – divided

⅓ cup/15g finely chopped coriander

½ tsp fine rock salt

voggarane :

1 Tblsp + 1 tsp/20ml peanut or coconut oil

½ heaped tsp mustard seeds

1 heaped tsp split urad dāl

1 dried red Byaadagi chilli

20 fresh curry leaves

pinch asafoetida powder

⅛ heaped tsp turmeric powder

preparation :

Rinse moong dāl thoroughly by covering with water and swishing around with your hand, drain, then repeat 3-4 times until the water runs clear.  Cover again with water and set aside to soak for one hour.  After one hour, drain the dāl through a fine-mesh sieve and allow it to dry for 15 minutes.

4V7A1611_1980x1297

Finely grate the fresh coconut using the finer side of a box grater – measuring 1 tightly packed cup.  Wash, peel and grate the carrot – measuring 1 tightly packed cup.  Pour 1 tsp lemon juice over the carrot to prevent discolouring. Rinse, dry and chop the fresh coriander – measuring ⅓ cup.  Place in a medium-sized bowl along with the soaked dāl, sprinkle with salt and do not mix.

4V7A1620_1_1980x1297

prepare the voggarane :

Depending on the level of spice preferred, cut the chilli into small or large pieces, then set aside.

In a small pan over medium heat, add oil and mustard seeds. When the seeds start to splutter and pop (make sure the mustard seeds have popped well), add the urad dāl and the chopped chilli, then fry until the urad dāl is golden in colour.  Add the curry leaves, asafoetida and turmeric powder, and continue to fry for a few seconds, swishing the pan around so the spices fry evenly.

4V7A1629_1980x1297

Pour the voggarane into the bowl, and add the remaining lemon juice, mixing well to allow all colours and flavours to blend evenly.

4V7A0758_1980x1297

Goodness shared by Stacey

everyday simple dal for Yasmin

6th March 2017

4V7A6754_1980x1297

A simple dal we make weekly served with chapati and alongside a cabbage or okra palya.  A recipe my daughter requested that I write-up so that she can refer to when she moves out later this year.  It is also one of her favourite meal combinations.  We are in the process of learning how to make 6 easy meals which she can prepare herself.  This dal being one of them.

If the thought of making chapati sounds a bit overwhelming – it can be served with a bowl of rice and a crispy salad.  When drizzled with ghee it becomes a deeply soothing, warming, nourishing meal.

The tomatoes can be replaced with any vegetable of choice,  I like the process of stewing them in a voggarane pan before adding them into the cooked dāl, this way they slightly caramelise, deepening the flavour with the spices.

4V7A0350_1980x1297 4V7A0339_1980x12974V7A0330_1980x1297IMG_3853_1980x1297

~ Evening forage at the end of the day in a blanket of mist.  Silent.

4V7A8443_1980x1297

everyday simple dal

Serves 3 – 4

Inspired by Tara O’brady – Everyday Yellow Dal.

In Ayurveda, it is important to understand the different types of dal/legumes used and their energetic qualities.  There is two types of dal which are favourable and used most often – whole mung beans (whole moong beans) and split moong dal (yellow split lentils) which are whole moong beans skinned and split.  These two are easy to digest, gentle on the system and cause minimum disturbances to your constitution.  All other dal/legumes are recommended to use in moderation and in small quantities.

4V7A9560_1_1980x1297

ingredients :

1 cup/220g yellow split moong dal (yellow split lentils)

3 cups/750ml water

for the voggarane :

2 Tblsp ghee

½ tsp black mustard seeds

1½ tsp cumin seeds

8 fresh curry leaves

1 dried chilli – torn in half

⅛ tsp asafoetida powder

⅛ tsp turmeric powder

1 tsp finely chopped ginger

1 medium tomato, chopped into small pieces

½ – 1 tsp fine rock salt

a small handful coriander leaves

juice from half a lemon

preparation :

In a heavy saucepan, wash dal several times until water runs clear – then drain.

Pour the 3 cups water into a saucepan and bring to boil on a medium-high heat, then reduce heat to maintain a rapid simmer. (Do not cover the pot, this allows certain impurities or energetic imbalances to be eliminated.)  You may need to skim off any foam which accumulates at the top at the beginning of boiling.  Simmer until dāl is soft, creamy and broken down – approximately 30 minutes.  You may need to add a little water if the dal becomes too dry.  I like to have the consistency quite thick when serving with chapatis and more liquid when serving with rice.

While waiting for the dal to soften, prepare the voggarane.  In a small pan over medium heat, add the ghee, once hot add mustard seeds; as the seeds start to splutter and pop (make sure the mustard seeds have popped well), add the cumin seed, curry leaves, fry for a few seconds, then add asafoetida and turmeric powder, swishing the pan around allowing spices to fry evenly.  To the voggarane add the chopped tomatoes and ginger, cover and cook for 10 minutes, stirring occasionally, fry until the tomato starts to break up.

4V7A6739_1980x12974V7A6743_1980x1297

Stir this into the dal, add salt, lemon juice and garnish with fresh coriander.  Serve with fresh chapati, a cabbage or okra palya.

4V7A7433_1980x1297

Goodness shared by Stacey

barley kichadi

22nd February 2017

4V7A0015_1980x1297

Barley is cooling, sweet, and mildly astringent.  Ideal for decreasing Pitta and Kapha.  It can improve a sluggish digestion and has a slightly drying effect, helping to clear fluids from the body. Barley is considered one of the “good” carbohydrates.

If the water in which barley is boiled, is given to a person suffering from diarrhoea it gives him instant relief.

4V7A0129_1980x12974V7A0142_1980x1297 4V7A0137_1980x12974V7A0139_1980x1297

~ evening reflections.

~ Pleopeltis polypodioides, also known as the resurrection fern. The resurrection fern gets its name because it can survive long periods of drought by curling up its fronds, appearing grey-brown and dead. However, when just a little water is present, the fern will uncurl and reopen, appearing to “resurrect” and restoring itself to a vivid green colour within about 24 hours.

~’Chasmanthe floribunda, African cornflag.

~ the outer edges of the wall at the end of the day.

4V7A0027_1980x1297

barley kichadi

Serves 3 – 4

I have been making this weekly, quick and easy with a scoop of thick yoghurt and a drizzling of ghee, it is a wonderfully warming, soothing and cleansing meal.  When simmering the whole moong dal/mung beans try to catch them while they still hold their shape and before they turn to mush.  I use an organic pearl barley in this recipe, if using unhusked barley it will need an overnight soaking and longer cooking time – recommended to boil separately ½ hour before adding the moong dal.

Our favourite barley recipe is this lovely soothing lemon barley water.

ingredients :

½ cup/100g  pearl barley

½ cup/100g whole moong dal (mung beans)

2 litre /8 cups water

1 cup/90g chopped celery/fennel

1 cup/50g chopped cabbage

1 heaped teaspoon rock salt 

1 heaped Tblsp jaggery/brown sugar

¼ cup/20g dried shredded coconut

1 Tblsp finely chopped ginger

½ cup/60g frozen green peas

voggarane :

1 Tbsp ghee

½ tsp black mustard seeds

1 heaped tsp cumin seeds

⅛ heaped tsp asafoetida powder (hingu)

1 medium red chilli, roughly chopped

10-15 fresh curry leaves

⅛ heaped tsp turmeric powder

juice of half a lemon or more to taste

½ cup chopped fresh coriander 

2 cups of loosely chopped kale/spinach leaves

preparation :

Place the whole moong dal & barley, in a heavy saucepan and cover with water.  Swish around with your hand, drain, repeat and rinse.  Do this several times until the water runs clear.  Pour the 8 cups water into the pot and bring to boil over a high heat, then lower the heat to maintain a rapid simmer.  Simmer until barley has softened and the dal is cooked but still holding their shape – approximately 30 – 40 minutes. (Do not cover the pot, this allows certain impurities or energetic imbalances to be eliminated.) Halfway through cooking add the chopped celery & cabbage.

While waiting for the barley & dal to cook, chop the chilli into three pieces and tear the curry leaves in half (this way everyone is guaranteed to consume a curry leaf and benefit from their medicinal properties).

When the barley & moong dal has softened, add salt, sugar/jaggery, dried coconut and the chopped ginger.  Simmer for 5 minutes more, then turn off the heat, add the peas, (if using fresh peas add 5 mins after adding other vegetables) cover and set aside.

prepare the voggarane:

In a small pan over medium heat, add ghee and mustard seeds.   When the seeds start to splutter and pop, turn down the heat and add the cumin seeds, asafoetida powder (hingu), and the chopped red chilli.  Fry until sizzling and fragrant.  Add the curry leaves and turmeric powder and fry for 30 seconds, swishing the pan around to allow for the spices to fry evenly.

Turn off the heat, add the voggarane to the kichadi.   Squeeze in the lemon juice and with your hands, break up the fresh coriander and kale, stir into the kichadi.  Check for seasoning, adding more salt or lemon if needed.  When ready, drizzle with ghee, garnish with fresh coriander and serve with a spoon of yoghurt.

4V7A0016_1980x1297

Goodness shared by Stacey

kaseri bath – sweet upma

12th February 2017

4V7A3469_1980x1297

Satyam, sivam and sundaram.

Truth, sacredness, and beauty are three most important characteristics seen through the universe. They come from the Eternal Truth and are contained in everything to a greater or lesser extent. Happiness takes shelter under their protection.  Violence can utterly spoil them.  When we intentionally violate these qualities we violate Truth. It is, therefore, our duty to preserve and maintain them.

~ The sacred Tradition of Yoga – Dr Shankaranarayana Jois

4V7A3436_1980x12974V7A3453_1980x12974V7A3507_1980x1297

A recipe shared by our teacher last year as part of The Jivana Yoga Programme, we are fortunate to be graced with their presence here in Portugal.  Their presence in our home and lives leaves a profound effect on our daily existence and our practices become that little bit more concrete and established on this yogic path.

4V7A3493_1_1980x1297

Kaseri Bath – Sweet Upma

Serves 8 – 10 small servings

Kaseri Bath is especially recommended for Yoga practitioners.  It calms the mind and keeps it fresh.  It may be used by all constitutions.  Kaseri Bath can be served as part of the main meal and it is especially recommended to be served with Upma or Idli.  Best served warm, it is the Indian tradition to start with the sweet first.  Depending on the type of sugar used, the taste and colour may vary. Instead of bananas, apple or pineapple can be used.

ingredients :

1½ cups/350ml warm water

1 pinch saffron – approximately 15 threads

6 cardamom pods  – ¼ tsp ground

3 medium-sized bananas – approximately 200g chopped

10 pieces raw cashew nuts

10 pieces raw almonds

1 cup/165g semolina

½ cup/125ml ghee – liquid

¼ cup/35g raisins/sultanas

¼ tsp fine rock salt

1 cup/205g light brown sugar 

preparation :

Measure out the 1½ cups water and place the saffron threads to steep for 15 minutes, while preparing the rest of the ingredients.

Peel & cut the bananas into 1 cm pieces.  Cut the almonds into 3 pieces and the cashew nuts into 2 pieces.

Remove the hard shell from the cardamom, and place the small black seeds in a mortar and pestle, grind into a fine powder.  Set aside.

Over a medium heat, pour the ghee into a medium-sized skillet/bandalei, add almonds, cashews and semolina.  Stir continuously for approximately 10 minutes, or until the cashews have turned golden-brown in colour.

4V7A3358_1980x12974V7A3371_1980x1297

Pour in the saffron water, add the raisins, chopped banana and salt. Stir continuously for approximately 3 minutes.  Add the sugar, after about 30 seconds of stirring the Kaseri Bath will become considerably softer and liquid in consistency, and then will thicken slightly again. 

This process will take approximately  2-3 minutes, of continually stirring; or until the sugar has dissolved.  While stirring, once you feel the Kaseri Bath is thicker in consistency and starts to slide away from the pan – it is ready.  Turn off the heat, stir in the cardamom powder, mixing well. 

Allow the Kaseri Bath to rest for a minute and for the flavours to deepen.  Serve warm.

4V7A3379_1980x1297

Goodness shared by Stacey

All rights reserved © Goodness is…. · Theme by Blogmilk + Coded by Brandi Bernoskie