Recipes from cooking class

Vedic Cooking Class Recipes  

Simple Tomato Chutney 

Preparation and cooking time (after assembling ingredients): about 25 minutes

Makes: about 1 cup          

2 tablespoons ghee

1-2 whole dried red chilies

1 teaspoon cumin seeds

1-inch piece of cinnamon stick

1 2/3 cups coarsely chopped, peeled ripe tomatoes

3 tablespoons sugar or jaggery

½ teaspoon salt 

1. Heat the ghee in a large frying pan over moderate heat. When it is hot but not smoking, add the chilies, cumin seeds and cinnamon stick, and fry until the cumin seeds turn brown.
2. Carefully add the tomatoes, sweetener and salt, and stir the sizzling ingredients for 10-15 minutes until the chutney is fairly dry. Serve warm, at room temperature or chilled. It can be kept, tightly covered and refrigerated, for 2-3 days.

  Rice and Moong Dal Kichari with Cauliflower and peas 

Preparation time (after assembling ingredients): 5 minutes

Cooking time: 1-1 1/2 hours

Serves: 4 to 6 1 cup basmati rice

1 small cauliflower, washed, dried and cut into flowerets

1 pinch of hing

4 tablespoons ghee

½ tablespoon shredded fresh ginger root

1 tablespoon minced seeded hot chilies (or as desired)1 tablespoon cumin seeds

2/3  cup split moong dal

¾ cup fresh green peas or frozen baby peas, defrosted

7 cups water

1 ¼ teaspoons tumericup to

2 ½ teaspoons salt

1 tablespoon ghee 

1. Clean, wash, soak and drain rice and dal.
2. Have the cauliflower and hing ready next to the stove. Heat 4 tablespoons of ghee in a 4-5 quart saucepan over high heat. When it is hot, stir in ginger root, chillies and cumin seeds. Fry until the cumin seeds turn brown (they will darken in seconds).
3. Quickly add the hing and immediately follow with the cauliflower. Turn it about with a spoon, frying for 4-5 minutes or until slightly browned and partially cooked. Add the rice and dal and fry for about 1 minute.
4. Pour in the fresh peas, water and tumeric and bring to a full boil over high heat. Reduce the heat to low, partially cover and slowly cook, stirring occasionally, for 1- 1 1/2 hours or until rice and dal are soft and the mixture is similar to oatmeal in consistency. If you use frozen peas, add them during the last 5 minutes. As the kichari thickens, stir frequently to prevent sticking. Before serving, add the salt and 1 tablespoon ghee.

 Semolina Halavah with golden raisins 

Preparation and cooking time (after assembling ingredients): about 25 minutes

Serves: 6 to 8 

2 cups water

¾ cup sugar

1/3 cup golden raisins

½ cup ghee

1 cup semolina

¼ cup sliced almonds 

1. Combine the water and sugar in a heavy 2 quart saucepan over low heat and, while stirring, dissolve the sugar. Raise the heat and bring the mixture to a boil. Gently boil it for a few minutes. Add the raisins and set aside, covered.
2. Heat the ghee in a large saucepan over moderately low heat. When it is hot, add the semolina and rhythmically stir-fry until the grains swell and darken to a warm golden color, about 10 minutes. Remove the pan from the heat.
3. Stirring steadily, gradually pour syrup into the semolina. At first the grains may sputter, but will quickly cease as the liquid is absorbed. Place the pan over very low heat and, stirring steadily, cook until the grains absorb the liquid and the texture is fluffy, up to 10 minutes. Best if served hot or warm.

 Pakoras 

Preparation and cooking time (after assembling ingredients): 10 minutes

Resting time: 10 to 15 minutes,

Cooking time: about 30 minutesServes: 6  

Batter: 

1 1/3 cup chickpea flour

1 teaspoon cumin seed1 teaspoon tumeric

1 ½ teaspoon cinnamon

¾ teaspoon salt

½ teaspoon crushed chillies

¾ teaspoon baking powder

9 teaspoons cold water, or as needed

Ghee for deep frying

Pakora suggestions:

 Panir cheese, 1-inch cubes,Thin-sliced eggplant wedges or strips,Small cauliflower flowerets,Pumpkin, cut into 2-inch squaresGreen pepper strips, leafy greens,Aspargus tips, blanched and driedThin rounds of zucchini or cucumber, Carrot rounds or strips, potato rounds,Underripe banana, cut into thin rounds

1. Sift chickpea flour. Add all spices and salt. Mix well. Add water, little at a time beating with a whisk until the batter is smooth and free of lumps. Check the consistency, the batter should resemble the consistency of heavy cream and easily coating a wooden spoon.
2. Cover the batter and set aside for 10 to 15 minutes.
3. Whisk again for 2 or three minutes to further lighten the batter. Stir in the baking powder. Set all of the items to be fried next to the stove.
4. Heat 3 inches of ghee in a wok or pan until it is hot (355 F). Dip 5 or 6 of your selected ingredients and, one at a time; carefully slip them into the hot ghee. Fry until the pakoras are golden-brown, turning to brown evenly. Leafy greens may take as little as 1 or 2 minutes per side, while potatoes may take up to 5 minutes per side. Remove with a slotted spoon and drain. Serve hot.

Simple recipies

Lavish Rice and Mung Dal Bunchi Kichari

BUNCHI MOONG DAL KICHARI

From Jagannatha Puri, Orissa. In the temple of Lord Jagannath, this kichari dish is served daily during th fortnight preceding the Festival of the Chariots. The Festival, which honorsLord Jagannatha as the Lord of the Universe, draws millions of pilgrims from across the subcontinent and has been held in Puri annually for the past 2000 years.

Preparation and cooking time (after assembling ingrtedients): 1 ¼ hours

Serves: 6

1 cup basmati rice

¾ cup split moong dal, without skins, sorted washed and drained

1 ½  teaspoons tumeric

about 8 cups water

½  ghee

1/3 cup raw cashew bits

1/3 cup sliced raw almonds

¼ cup frech or dried coconut

1/3 cup raisins or currants

3-inch piece of cinnamon stick

8 whole cloves

1 tablespoon cumin seeds

1-2 dried red chillies

2 tablespoons raw sugar

1 pinch asafetida powder (hing)

1 cup fresh green peas or frozen baby peas, defrosted

2 ½ -3 teaspoons salt

2 tablespoons ghee

3 tablespoons minced fresh parsley or coriander

  

1. Clean, wash, soak and drain basmati rice.
2. Combine the split moong dal, rice and tumeric in a bowl, sprinkle in about 1 teaspoon of water and stir until the mixture is coated with tumeric.
3. Heat the ghee in a heavy 3-4 quart nonstick saucepan over moderate heat. One after another, separately fry the cashew nuts, almonds and coconut, until they each become golden brown. As the batches brown, remove with a slotted spoon and transfer to paper towels to drain. Add the raisins and mix well.
4. Increase the heat to moderately high, add the cinnamon stick, cloves, cumin seeds, red chillies and sweetener and fry until the cumin seeds darken and the sweetener caramelizes and turns to a rich reddish-brown.
5. Drop in the asafetida, stir in the rice and dal mixture and stir-fry for 2-3 minutes. Pour the water, raise the heat to high and bring the liquid to a full boil. Mix in three-fourths of the fried nut, coconut and raisin mixture. If you are using fresh peas, add them now. Reduce the heat to moderately low and cover with a tight- fitting lid. Slowly cook, stirring occasionally for about 1 hour or until the grains are soft and slightly broken down and all of the water has been absorbed. During the last 10-15 minutes you may need to add more water; stir frequently to distribute the small quantity of remaining liquid throughout the simmering mixture. If you are using frozen peas, add them during the last five minutes.
6. Before serving, stir in the salt and 2 tablespoons of ghee. Garnish the top with the remaining nut mixture and minced herb.

September 2007 Events

We are working on offering some classes at Greenlife and Earth Fare this September and October. In addition we will be cooking at the TrueNature Fair. My wife Jayasri Gaurangi and I Caitanya dasa are married for 2 years now. Both of us are Hare Krishna devotees since about 2000.

Facts on ghee and milkfat

GHEE

Ghee lacks hydrogenated oils and is a popular choice for health-conscious cooks as well. Additionally, since all the milk proteins have been removed during the clarifying process, ghee gains further nutritional value because it’s lactose free, making it a safer alternative for those who are lactose intolerant.Clarified butter is composed primarily of saturated fat. It contains approximately 14 grams of fat per tablespoon but no artificial additives, preservatives, or trans fats. Consuming large quantities of ghee is obviously unhealthy, but because of the rich flavor of ghee, it can be used sparingly to full effect, making it more suitable for low-fat diets. A good guideline is one tablespoon of ghee as opposed to four tablespoons of any other butter or cooking oil.Ghee Health Benefits

Ghee is most notably said to stimulate the secretion of stomach acids to help with digestion, while other fats, such as butter and oils, slow down the digestive process and can sit heavy in the stomach. Although tests and research are still ongoing, it has been used in Indian medicinal practice to help with ulcers, constipation, and the promotion of healthy eyes and skin. An Indian folk-remedy for thousands of years, ghee is also said to promote learning and increased memory retention. It is used in Indian beauty creams to help soften skin, and as a topical for the treatment of burns and blisters. Ghee lacks hydrogenated oils and is a popular choice for health-conscious cooks as well. Additionally, since all the milk proteins have been removed during the clarifying process, ghee gains further nutritional value because it’s lactose free, making it a safer alternative for those who are lactose intolerant.Clarified butter is composed primarily of saturated fat. It contains approximately 14 grams of fat per tablespoon but no artificial additives, preservatives, or trans fats. Consuming large quantities of ghee is obviously unhealthy, but because of the rich flavor of ghee, it can be used sparingly to full effect, making it more suitable for low-fat diets. A good guideline is one tablespoon of ghee as opposed to four tablespoons of any other butter or cooking oil.Ghee Health Benefits

Ghee is most notably said to stimulate the secretion of stomach acids to help with digestion, while other fats, such as butter and oils, slow down the digestive process and can sit heavy in the stomach. Although tests and research are still ongoing, it has been used in Indian medicinal practice to help with ulcers, constipation, and the promotion of healthy eyes and skin. An Indian folk-remedy for thousands of years, ghee is also said to promote learning and increased memory retention. It is used in Indian beauty creams to help soften skin, and as a topical for the treatment of burns and blisters.

 http://www.associatedcontent.com/article/28850/ghee_nutrition_benefits_of_the_indian.html?page=2 

What is ghee?
Ghee is clarified butter – the butter oil, without the lactose and other milk solids. The word ghee is pronounced with a hard G as in GO and a long E as in GLEE. It is traditionally prepared by gently heating butter until it becomes a clear golden liquid. The lactose and other milk solids coagulate and are meticulously removed. This process also evaporates most of the natural water content, making ghee light, pure and resistant to spoilage. Benefits recognized in the ayurvedic texts
Ayurveda considers ghee the ultimate cooking oil, with diverse mind/body benefits listed in the ancient texts – o                      Absorption: Ghee is an integral part of the science of ayurvedic herbal formulation. Since ghee is an oil, it can bond with lipid-soluble nutrients and herbs to penetrate the lipid-based cell walls of the body. It is stated to increase the potency of certain herbs by carrying the active components to the interior of the cells where they impart the most benefit. o                     

 Preservative: Ghee does not spoil easily, and actually preserves the original freshness and potency of herbs and foods. It does not need refrigeration.                

 Digestion: The ayurvedic texts say that ghee helps balance excess stomach acid, and helps maintain/repair the mucus lining of the stomach.                

Mild Burns: Like aloe, Ghee is said to prevent blisters and scarring if applied quickly to affected skin.              

Mind: Ghee is said to promote all three aspects of mental functioning – learning, memory and recall.                   

Ayurvedic Balance: Ghee balances both Vata (the ayurvedic mind/body operator that controls movement in mind and body) and Pitta (the operator that controls heat and metabolism).

Ghee has been given the cherished title of “rasayana” in ayurveda – pre-eminent herbs and foods that help overall health, longevity and well-being.The right kind of fat
It is generally recognized that some fat is essential for health. A totally fat-free diet can actually accelerate aging of the skin, nerves and brain cells. Without an adequate quantity of the right kind of fat in the diet, cell regeneration can be adversely impacted. Fats are needed for efficient absorption of crucial lipid-soluble vitamins such as A, E, D and K. The stomach lining, which protects the stomach from the acids it secretes to help break down foods, needs fat to maintain a healthy coating. Similarly, cholesterol in the body serves functions that are crucial to health, such as building cell membranes, and hormone and bile balance It is only when cholesterol is damaged by harmful free radicals that it leads to clogged arteries and heart problems.Ghee imparts the benefits of the best essential fatty acids without the problems of oxidized cholesterol, transfatty acids or hydrogenated fats. It is also resistant to free radical damage and is both salt and lactose free.Versatile Cooking Medium
Ghee has an excellent aroma and is so flavorful that you can use half or two-thirds as much as other cooking oils. It has a very high burning point and doesn’t burn or smoke during cooking. It combines excellently with a wide variety of spices. You can use ghee to saute foods, in baking, to deep-fry, or even as a spread.

http://mapi.com/en/newsletters/ghee_ayurvedic_cooking_oil.html

Healing with Food Article

Ghee (Clarified Butter)Accompanying recipe: Homemade Ghee and Homemade Seasoned GheeGhee, or pure butterfat, looks like liquid gold and is the most soothing and delicious ingredient imaginable. I lavish ghee in sautéed and baked goods as it enriches the flavors of both sweet and savory foods.And isn’t it wonderful how quality foods that are especially delicious are also superior medicinal foods. This premier Indian Ayurvedic ingredient contains butyric acid, a fatty acid with antiviral and anti-cancer properties. Ghee aids digestion and nutrient assimilation. Other culinary fats (including animal fats or the oil from any fruit, seed, nut or grain) are heavy, slow down digestion and may challenge the liver.In Ayurvedic literature ghee is acclaimed for supporting self-awareness and intelligence and promoting a clear complexion and voice. Additionally, people allergic to milk protein can generally consume ghee.Quality fats, energetically speaking, lend a sense of ease, security and of being grounded. So people who tend to be speedy and ungrounded especially appreciate the medicinal properties of soothing ghee.Butter contains fat, two percent protein, 18 percent water and traces of salts. Have you noticed that when you sauté with butter some specks precipitate to the bottom? They are proteins that, even when sautéing at low heat, burn and then both look and taste ugly. Ghee is butter with everything removed but the fat and it has a lengthy shelf life.Commercial ghee is made using a centrifugal separator. At home, butter is cooked until the water evaporates and then the proteins and salts are strained out. Clarified butter, renowned in both French and South American cuisine, is similar to ghee; however it is cooked a shorter time. Thus, not all of the water and solids are removed, making it less medicinal and flavorful and giving it a shorter shelf life.For baking at temperatures above 240 degrees Fahrenheit, ghee is one of the few unrefined fats or oils that withstands higher temperatures and is therefore healthful. The other choices are butter, animal fats, coconut and palm oil. (See Fat & Oil Guide.)If you have a cholesterol problem, then use ghee and butter in moderation. Otherwise, ghee and butter actually protect against arteriosclerosis as long as the overall diet is healthy. Consumption of refined, processed carbohydrates and fats are primary triggers of heart disease. Additionally, butter and ghee are rich sources of vitamin A and also contain vitamin D.Organic ghee is available in natural foods stores, but I hope you’ll make your own. It’s easy to prepare, more economical and will be much more delicious. Additionally, making ghee at home enables you to season it with spices that enhance its flavor and medicinal properties.Note: It is important to make ghee from cultured, unsalted, organic butter. Cultured butter means that the cream sat in a cool place for a day prior to being churned into butter. Our butter-churning grandmothers knew that cultured milk makes a superior-tasting and easier to digest butter. A taste test of cultured versus uncultured butter is telling, as is a taste test of ghee made from both.Unsalted (sweet) butter has a more delicate flavor and a shorter life than salted butter. Without salt to aid preservation, the manufacturer must use fresher cream—and the difference is a better-tasting butter. Again, a taste comparison of salted and unsalted butter or ghee will make you a believer.I hope you can favor organic butter and ghee. Because toxic chemical residues concentrate more highly in fats and oils (than in carbohydrates or protein) it’s prudent to use only organic fats and oils. Currently, the one nationally available organic, cultured, unsalted butter is produced by Organic Valley.I’ll end with a story that my friend Barbara tells. She is an excellent whole foods cook who recently discovered ghee. Barbara reported that, prior to ghee, her husband “…would politely sample my food, spend a few minutes forking it around the plate and then open a can of soup. Then, I started using ghee and overnight he developed a hearty appetite for everything I cook.”May you be well nourished,Rebecca Wood

http://www.rwood.com/Articles/Ghee.htm

  Some studies say

milk fat isn’t all bad

I’ve heard that there’ssomething in milk fatthat can be good foryou. Can you explain?

You’re right — there’s somepromising news about a particulartype of fatty acid found in milk fatthat seems to have some healthfulproperties.Conjugated linoleic acid, or CLA,is actually a group of fatty acids,one of which is found in milk. Thatparticular type, called “cis-9, trans-11 octadecadienoic acid,” appearsto have anti-cancer properties. Instudies, mice fed butter duringpuberty had half as manychemically induced tumors as micewho didn’t get butter. Scientistsdetermined that CLA inhibited thegrowth of terminal end bud cells,helping prevent cancer.Test-tube studies have shownsimilarly promising results, butthere are still big gaps in scientificknowledge as to whether CLA actsthe same way against cancer cellsin the human body. But there areother potential CLA benefits, too:A limited number of animal studiesshow CLA might decreasecholesterol levels and reduce therisk of clogged arteries. Dairyresearchers are working on waysto increase the CLA in milk becauseof the potential health benefits.Someday, consumers might havethe option of buying high-CLA milkjust for those benefits.Other components of milk fatalso appear to have biologicaleffects that might fight cancer. Forexample, sphingomeyelin, whichis particularly abundant inbuttermilk, and butyric acid bothseem to inhibit the type of cellgrowth associated with cancer. Butagain, conclusive findings as to howthese components actually workin the human body remain to bediscovered.These studies suggest that milkfat might be more important in thediet than previously thought, andare causing some nutritionists toreexamine the role of fat in thediet. However, the traditionaldietetic community stillrecommends choosing lower-fatmilks as a way to control overall fatand calorie consumption. A cup ofwhole milk (3.25 percent fat) has150 calories and 8 grams of fat; 2percent milk has 120 calories and4.5 grams of fat; 1 percent milk has100 calories and 2.5 grams of fat;and fat-free milk has 85 caloriesand less than a half-gram of fat.Chow Line is a service of TheOhio State University. Sendquestions to Chow Line, c/o MarthaFilipic, 2021 Coffey Road,Columbus, OH 43210-

http://sustainableag.osu.edu/~news/files/chowCLA.pdf

ARTICLE Cancer prevention with milk consumption: Morteza Salehpour Saeed Haghighi Published: April 30, 2007 Diets as a means of controlling and reducing incidence of cancer have received considerable attention. Interest in natural nutrients and non- nutrients present in food that may have health benefits in humans is growing. Growing evidence suggests that conjugated linoleic acid (CLA) has numerous potential health benefits. Milk and meat from ruminants are natural dietary sources of CLA, which has been shown to have anticancer properties. However long-term studies with humans are needed to demonstrate health benefits. The animal industry has a unique opportunity to enhance the image of dairy and meat with consumers by demonstrating the health benefits of CLA in humans. Diets as a means of controlling and reducing incidence of cancer have received considerable attention. Interest in natural nutrients and non- nutrients present in food that may have health benefits in humans such as conjugated linoleic acid (CLA) is growing. Biological synthesis of CLA occurs through the microbial isomerization of dietary linoleic acid in the digestive tracts of ruminant animals. Therefore, ruminant species and their products are rich dietary sources of CLA. CLA occurs naturally in many foods, however, the principle dietary sources are dairy products and other food derived from ruminant animal (such as cow ). The CLA content of common foods in given in table 1.Table 1 .The CLA content of common foods (mg/g of fat) Foodstuff  Total CLA Foodstuff Total CLA Dairy products   Meats    Homogenized Milk 5.5 Ground beef 4.3 Condensed Milk 7.0 Lamb 5.6 Butter Fat 6.1 Chicken 0.9 Plain Yogurt 4.8 Ground Turkey 2.5 Low- fat Yogurt 4.4 Egg yolk 0.6 Ice Cream 3.6 Pork 0.8 Potential Health Benefits of CLA Growing evidence suggests that CLA has numerous potential health benefits. Milk and meat from ruminants are natural dietary sources of CLA, which has been shown to have anticancer properties. Conjugated linoleic acid reduced plasma lipoproteins and early aortic atherosclerosis in laboratory animals.CLA has also been shown to have positive effects on immune function and body composition. CLA was able to normalize impaired glucose tolerance in the diabetic rats. Feeding CLA – enriched butter fat to rat inhibited mammary tumor growth by 53% compared with rats fed butter fat with normal levels of CLA. Other research has been shown CLA – enriched butter fat (naturally) accumulated more total CLA in mammary gland and other tissues compared with those consuming synthetic at same dietary level of intake. This study suggests that naturally occurring CLA may be metabolized and utilized differently than synthetic CLA.A study showed a patient that consumed milk with higher level of CLA in adipose tissues had less tumor growth.CLA in unusual among anticancer compounds because it reduces the incidences of cancer and also suppresses the growth of existing cancers. Mechanism by which CLA influences carcinogenesis are not well understood. Some researchers have suggested that CLA may act by antioxidant mechanisms, pro-oxidant cytotoxicity and reduction in cell proliferation activity.CLA has role in decreasing body fat and increasing lean body mass. CLA is an acronym of series of conjugated dienoic isomers of linoleic acids. The cis9, Trans 11 isomer of CLA accounts for > 90 % of total CLA in milk fat. Total CLA in human mother’s ranged from 3.7 to 7.5 with a mean value of 5.4 mg/g of fat. The cis 9, trans11 isomer accounted for majority of CLA found in human milk, averaging 71 % of total CLA.Therefore milk fat is the richest natural dietary source of CLA. Presently whole milk contains an average 4.5 mg CLA/g fat. In human one serving of whole milk and one serving of cheese (30 g) daily can provide 81 mg of CLA. Using 600 gram as a value for the daily food intake by an adult, the 81 mg of CLA represents a daily intake of 0.014 % CLA. Unfortunately this figure is only 25% of the lowest effective dose for reducing incidences of cancer. Increasing the CLA concentration in milk and meat has the potential of increasing the nutritive and therapeutic value of their products. The intake of CLA can be increased either by increasing the consumption of foods of ruminant origin or by increasing the CLA content of milk and meat.The latter approach is more practical. Studies suggests that diets fed to ruminants have a major influence on CLA content of milk. Cows grazing natural permanent pasture had 500 % higher CLA content in milk compared commercial condition. Therefore CLA content of milk will vary with diets consumed by the cows. Consequently daily intake of CLA by human from dairy products will vary with source of milk. Additionally consuming dairy products low in fat will proportionally reduce the consumption of CLA.However long-term studies with humans are needed to demonstrate health benefits. The animal industry has a unique opportunity to enhance the image of dairy and meat with consumers by demonstrating the health benefits of CLA in humans. References 1. DeLany JP, West DB. J American College of Nutrition, 19:4, 487S-493S (2000) 2. Eynbard AR, Lopez CB. Lipids in Health and Disease 2:6, 2003. 3. Perfield II , W.,A. Sabo and D.E.Bauman.2004.Use of conjugated linoleic acid(CLA) enrichments to examine the effects of trans-8 , cis-10 ,and cis-11, trans -13 CLA on milk fat synthesis. J.Dairy Sci.87:1196-1202 4. Rainer L, Heiss C. Conjugated Linoleic Acid: health implications and effects on body composition. 2004. JADA. 104:6. 5. Salehpour, M., k.zand, m.hajipour.2006. A book “Principles of Animal Husbandry” javedaneh Public. Theran .Iran. 6. Salehpour, M., 2006. Didghahaei nou dar govaresh va sokhto saaze charbi ha dar gavehaei shirei. Donyaei kesh va saanat journal.12:6:36

http://www.milkproduction.com/Library/Articles/Cancer_prevention_with_milk_consumption.htm