The Modern Ayurvedic Cookbook. Amrita Sondhi
tbsp extra-virgin olive oil
½ onion, sliced finely lengthwise
¾ cup red bell peppers, sliced finely lengthwise
½ cup broccoli florets and stems, chopped
Salt and freshly ground pepper to taste
¼ tsp turmeric
Chili sauce to taste
• To reduce Pitta: omit
2 tortillas
4 slices mozzarella cheese
• To reduce Kapha: omit
¼ cup fresh cilantro leaves, chopped
In a large frying pan on medium-high, heat the oil. Add onions, peppers, and broccoli and sauté for 2 minutes, stirring frequently. Cover with lid and reduce heat to medium-low allowing veggies to cook in their own steam for 2–3 minutes. Add tofu, salt, pepper, and chili sauce and sauté on medium heat for another 2 minutes until tofu has absorbed most of the liquid. Remove pan from heat.
Set oven to broil. On a baking sheet, arrange the tortillas. Place two mozzarella slices down the center of each tortilla. Melt cheese on tortillas under the broiler. As soon as cheese is melted, remove tortillas from oven and set each on a plate. Place ½ tofu filling down the center of each tortilla, leaving at least 1½ in (4 cm) at the bottom empty. Sprinkle cilantro on top of filling. Fold bottom up to form an envelope base and roll tortilla sides up.
Makes 2 servings.
Breakfast Pasta
If you love pasta, this is a good way to get your breakfast grains and protein. It’s also great for a midnight snack.
Pasta:
2 cups pasta spirals (whole wheat or brown rice pasta)
1 tsp salt
Sauce:
1 tbsp ghee or butter
½ cup onion, chopped
½ cup mushrooms, sliced
1 tsp Italian seasoning (dried or fresh)
Dash of hot sauce or chilies
• To reduce Pitta: omit
Dash of Worcestershire sauce
Salt and freshly ground pepper to taste
Custard:
2 eggs
• To reduce Pitta and Kapha: use 1 egg and 2 egg whites
½ cup milk
¼ cup vegetable stock
¼ cup Parmesan cheese, grated (for garnish)
Bring a large pot of water to a boil, then add pasta and salt. Cook according to package directions until pasta is al dente (do not overcook or you will increase the sugar content). While pasta is cooking, in a large frying pan on medium, heat ghee or butter. Add onions and mushrooms and sauté until mushrooms are soft, 4–5 minutes. Stir in Italian seasoning, chilies, Worcestershire sauce, salt, and pepper. In a medium bowl, beat eggs, milk, and vegetable stock until well mixed and set aside. When pasta is done, drain and add to frying pan, stirring until well mixed. Reduce heat to medium-low and pour in egg mixture, stirring constantly to ensure eggs are still saucy and not scrambled, about 3–4 minutes. Stir in Parmesan cheese and more freshly ground pepper, then serve.
Makes 2–4 servings.
Sweet French Toast
A sweet yet filling breakfast, and the strawberries and mint make it a special treat.
5 eggs
• To reduce Pitta and Kapha: use 2 eggs and 5 egg whites
Pinch of salt
1 tbsp water
4 slices bread, your choice
• To reduce Kapha: use rye or millet bread
4 tsp ghee (or good oil, see Good Oils and Good Fats)
8 fresh strawberries, quartered
4 tbsp maple syrup
Sprigs of fresh mint (for garnish)
In a large bowl, combine eggs, salt, and water and beat until frothy. Dip a slice of bread in the bowl, letting it soak up ¼ of the egg mixture, covering evenly. In a frying pan on medium-high heat, melt 1 tsp of ghee. Fry bread until lightly brown on each side, 1–2 minutes. Repeat until all 4 slices are done. Serve with strawberries and honey or maple syrup. Garnish with mint.
Makes 2–4 servings.
Savory French Toast
This is a family favorite.
5 eggs
• To reduce Pitta and Kapha: use 3 eggs and 4 egg whites
Salt and freshly ground pepper to taste 1 tbsp water
Dash of Worcestershire sauce
4 slices bread, your choice
• To reduce Kapha: use rye or millet
4 tsp ghee (or good oil, see Good Oils and Good Fats)
In a large bowl, combine eggs, salt, pepper, water, and Worcestershire sauce and beat until frothy. Place a slice of bread in the bowl, letting it soak up ¼ of the egg mixture, covering evenly. In a frying pan on medium-high heat, melt 1 tsp of ghee. Fry bread until lightly brown on each side, 1–2 minutes. Repeat until all 4 slices are done. Serve with extra Worcestershire sauce to taste.
Makes 2–4 servings.
Tomato Swiss Emmentaler Scramble
Emmentaler cheese makes this egg recipe egg-tra special.
Use cherry tomatoes when they are in season as they are packed with flavor.
8 eggs
• To reduce Pitta and Kapha: use 4 eggs and 8 egg whites
1 tbsp oil
½ cup onions, minced
1 tsp fresh green chilies, or to taste
• To reduce Pitta: omit
½ cup tomatoes, diced (see note)
1 tbsp fresh cilantro leaves
Salt and freshly ground pepper to taste
½ cup Swiss Emmentaler cheese, grated
• To reduce Pitta and Kapha: omit
1 tbsp fresh cilantro leaves (for garnish)
In a medium bowl, beat eggs and set aside. In a large frying pan on medium-high, heat oil. Sauté onions and green chilies for 1 minute. Add tomatoes and