The Hare Krishna Book of Vegetarian Cooking by Adiraja dasa Contents:
Book Cover (Front ( Front)) (Back (Back ) Scan / Edit Notes Inside Cover Page Acknowledgements Preface Introduction ! "egetarianism# A $eans to a %ig&er End '! A emle of *ris&na in +our %ome ,! "egetarianism and t&e %are *ris&na $ovement -! &e Science of Eating and .ood %ealt& ! 0tensils 1! Suggested $enus 2! Prearing and Serving a "edic $eal Recipes
3! Points to consider w&en using t&e recies 4! Sices and %er5s 6! $ilk Products ! 7ice '! 8als and Sous ,! Breads and Pancakes -! "egeta5les ! Savories 1! C&utne9s and 7aitas 2! Sweets 3! Beverages Aendi:es ;; $easurement Conversion a5les ;; <&ere to .et Essential Ingredients .lossar9 A5out t&e Aut&or Footnotes and 7eferences
Scan / Edit otes
"ersions availa5le#
Format# v!6 (e:t) Format# v!6 (P8B ; oen format) Format# v! (%$=) Format# v! (P8F) .enera# 7ecies# "egetarian (%are *ris&na Sect) E:tra>s# Cover Picture included Co9rig&t# 434 Scanned / Edited# 6-;;'662 ; Salmun
!nside Co"er #age
Ackno$%edge&ents
I wis& to e:ress m9 t&anks to ever9one w&o offered criticism and &el for t&e rearation of t&is 5ook! &is 5ook &as come toget&er 59 t&e grace of =ord *ris&na and m9 siritual master? %is 8ivine .race A!C! B&aktivedanta Swami Pra5&uada? and wit& t&e &el of devotees w&o?
desite t&eir own engagements and ro@ects? found t&e time to assist in w&atever wa9 t&e9 could! In articular? I would like to t&ank 0maati dasa for &is invalua5le &el in editing t&e 5ook and for &is advice and dedication dedication %is %oliness a9advaita Swami for &is e:ert advice and &is olis&ing of t&e final manuscrit aonid&i dasa for comosing and designing t&e 5ook "ilasini dasi for roofreading and inde:ing inde:ing Sat9ara@a dasa for &is researc& $uk&9a dasi? *is&ori dasi? and *anti dasi for eagerl9 så t&eir culinar9 secrets Anandini dasi and A&arada dasi for ent&usiasticall9 and diligentl9 kitc&en;testing all t&e recies and m9 wife? $a&amed&a dasi? for utting famil9 considerations aside in order to &el in man9 wa9s! Secial t&anks to Boutiue .erard
#reface
&is is no ordinar9 cook5ook! +ou could sa9 it>s more a wa9 of life! I &ave alwa9s 5elieved t&at we are w&at we eat! &is 5ook of 5asicall9 Indian recies suorts t&at &iloso&9? answers man9 uestions? and offers a via5le alternative for so man9 eole w&o? like m9self? were never entirel9 convinced of t&e virtues of eating meat! I did not realiDe it at t&e time? 5ut t&at small dou5t was t&e 5eginning of a w&ole new wa9 of looking at ever9t&ing! I &ad never 5een comletel9 &a9 a5out 5eing a meat eater! Even 5eing 5roug&t u on a farm did not condition me to it! 7at&er? it made it &arder! I could not 5lind m9self to t&e facts! &e9 were t&ere? art of m9 life ever9 da9! I could never come to terms wit& t&e knowledge t&at t&ose 5eautiful little calves I &ad watc&ed 5eing 5orn and &ad later stroked as t&e9 came to nuDDle m9 &and would end u on m9 late! &at t&e9 s&ould unnecessaril9 die in fear and ain seemed aalling and wit& a t&ird of t&e world starving? it did did not make an9 sense at all to give animals grain t&at could nouris& eole! A field of grain t&at can feed two cows can feed si:t9;four eole! It is ver9 eas9 to la5el vegetarians mere sentimentalists and &ealt& nuts? 5ut we are all aware t&at t&ere is so muc& more involved t&an t&at! &e uestion concerns us all? on moral? &ealt&? economic? and religious grounds! Still? it was a difficult c&oice to make? and a difficult at& to follow in man9 resects! &e alternatives to meat;eating seemed rat&er 5oring and? w&at>s worse? fattening! I imagined t&at it would reuire &uge amounts of will ower! &en t&ere was t&e famil9 asect! *eeing m9 &ungr9? active? 9oung c&ildren full9 satisfied and &a9 at mealtimes was a &eadac&e! And? of course? t&ere was t&e uestion of nutrition# I was naturall9 concerned wit& t&eir getting enoug& rotein! So I gat&ered a few good vegetarian recies? w&ic& I trotted out again and again? wit& monotonous regularit9! Sure enoug&? t&e ever resent 5aked otato was t&e cause of man9 a mealtime mutin9! Indeed? I even 5egan to t&ink t&at if I ever &ad to look anot&er 5ean in t&e face? I would not 5e answera5le for m9 actions I was 5eginning to desair and lose &eart? 5ut &el was at &and! +ou will find it in t&is 5ook of interesting? varied? and w&olesome recies! It s&ows &ow eas9 it can 5e to maintain a delicious and 5alanced diet wit&out ever touc&ing fles& of an9 kind! Added to t&is? t&e recies
are simle and eas9 to reare! &e da9s w&en one>s late looked 5are if 5ereft of meat are a t&ing of t&e ast! f course? underl9ing all t&is is t&e &iloso&9? t&e attitude towards eating! +ou are w&at 9ou eat! &e &ow and w&9 of it is ine:trica5l9 tied u wit& t&e most fundamental uestions of 5elief and feeling a5out life? a5out t&e true value of life ; all life? not siml9 &uman! I first tasted t&is food at one of t&e %are *ris&na temles in t&is countr9! It was a5solutel9 delicious? and made even more so 59 &aving 5een reared 59 devotees wit& ure &earts? and offered wit& love to .od! %ere? t&en? is a cook5ook wit& a &iloso&9 5e&ind it! Even if 9ou onl9 en@o9 making t&e recies? t&at>s good! But if 9ou want to? it can c&ange 9our life! %are *ris&na
%a9le9 $ills $a9 43- %amton? England
!ntrod'ction
&is is a ractical cook5ook? designed to &el 9ou reare aut&entic Indian meals in 9our own &ome and to acuaint 9ou wit& t&e tradition 5e&ind India>s great vegetarian cuisine! It e:lains not onl9 t&e tec&niues of "edic? or classical Indian vegetarian cooking? 5ut also t&e "edic art of eating? w&ic& nouris&es 5ot& t&e soul and t&e 5od9 and mind! &e first four c&aters discuss "edic &iloso&9 and vegetarianism wit& corro5orations from classical and modern science? religion? and et&ics!
&e ne:t t&ree c&aters talk a5out t&e meal itself# t&e utensils used for cooking? dis&es t&at go well toget&er? and ever9t&ing else 9ou mig&t need to know a5out rearing? serving? and eating an Indian meal! &en come ,6 kitc&en;tested recies! Alt&oug& t&is is onl9 a fraction of t&e t&ousands of ossi5ilities offered 59 t&e "edic culinar9 tradition? t&ese recies? c&osen for t&eir diversit9 as well as t&eir ease of rearation? give an idea of t&e vastness of "edic cooking! &e recies were contri5uted 59 t&e 5est cooks in t&e %are *ris&na movement? some of w&om were taug&t 59 Srila Pra5&uada &imself! &e aendi:es include a glossar9? conversion ta5les? advice on w&ere to get essential ingredients? and addresses of %are *ris&na centers? w&ere 9ou can samle t&e recies in t&is 5ook! o 5e full9 areciated? "edic cooking must 5e understood in t&e conte:t of "edic culture! &e word "edic comes from t&e Sanskrit word veda? meaning Ga5solute knowledge!G &e ancient Sanskrit scritures of India are known as t&e "edic scritures? or t&e "edas? 5ecause t&e9 resent knowledge of t&e A5solute! &e "edic culture of ancient India? 5ased on t&ese scritures? is still followed 59 man9 eole toda9! According to t&e "edas? a &uman 5eing is meant to realiDe &is true identit9 as an eternal servant of .od! &is "edic understanding 5egins wit& t&e knowledge t&at we are not our temorar9 material 5odies 5ut t&e eternal siritual souls wit&in our 5odies! Because we mistake ourselves for material 5eings? we suffer? t&oug& 59 constitution we are eternal? full of knowledge? and 5lissful! &e rocess of reviving our original? @o9ful consciousness and awakening our dormant love for .od is called 5&akti;9oga? or *ris&na consciousness! &e name G*ris&naG &as a secial significance! Even t&oug& t&ere is one .od? eole call %im 59 different names? eac& name descri5ing an asect of %is ersonalit9! But t&ere is a name given in t&e "edas t&at e:resses t&e sum total of .od>s infinite c&aracteristics! &at all; encomassing name is *ris&na? w&ic& means Ginfinitel9 attractive!G &e "edas are a treasure;&ouse of knowledge a5out *ris&na and our eternal relations&i wit& %im! &e9 differ from t&e ot&er scritures of t&e world in t&at t&e9 descri5e .od>s ersonal features in great detail in order to awaken our love for %im? and t&e wa9s in w&ic& we can e:ress t&is love in ever9t&ing we do! &is is India>s gift to t&e world# a culture t&at unites all fields of &uman endeavor wit& t&e siritual erfection often t&oug&t to 5e t&e e:clusive roert9 of recluse meditators! Indeed? in "edic culture *ris&na consciousness ermeates ever9 asect of life# not onl9 art? music? arc&itecture? and literature? 5ut cooking and eating as well! <&at distinguis&es "edic cooking from ot&er t9es of cooking is t&e cook>s siritual consciousness? &is awareness t&at &e is rearing an offering for .od! In most religious s9stems? eole ask .od to give t&em t&eir dail9 5read? 5ut t&e devotee of *ris&na offers t&e dail9 5read to .od as an e:ression of love for %im! And .od recirocates! In t&e B&agavad; gita? one of t&e "edic scritures? =ord *ris&na sa9s t&at %e accets a vegetarian offering? 5e it no more t&an a leaf or a fruit? or a glass of water? if it is resented wit& devotion? and out of %is inconceiva5le merc9 %e siritualiDes t&e offering 59 ersonall9 tasting it! <&at was ordinar9 food t&en 5ecomes *ris&na;rasada? t&e merc9 of =ord *ris&na! And w&at would &ave 5een ordinar9 eating 5ecomes wors&i? a loving e:c&ange wit& t&e =ord!
&e effect of eating rasada is different from t&at of eating food cooked merel9 for rofit? for t&e leasure of t&e tongue? or even for survival!
t usuall9 one of t&em! And w&en food is cooked wit&out .od consciousness? t&e materialistic t&oug&ts of t&e cook su5tl9 affect w&oever eats it! But w&en we eat rasada? food cooked wit& devotion to .od and offered to %im in love? our &earts 5ecome urified! $ukunda .osvami? one of t&e resent siritual masters of t&e %are *ris&na movement? &as said? GIf 9ou eat ordinar9 food? 9ou siml9 develo lust9 desires to en@o9 t&is material world if 9ou eat rasada? 9ou increase 9our love of .od wit& ever9 mout&ful!G Naturall9? we don>t e:ect all of our readers to switc& over comletel9 to Indian;st9le cooking! Alt&oug& 9ou ma9 t&ink t&at "edic cooking is e:clusivel9 Indian? t&e rincile of offering food to *ris&na is transcendental to worldl9 designations! A recie does not &ave to come from India? as long as t&e ingredients and rocedures follow t&e "edic rinciles! For e:amle? in Ital9 w&ere most of our devotees and friends are still ver9 fond of t&eir native cuisine? almost ever9 Indian meal includes a serving of asta! &e st9le of cooking is not so imortant as t&e devotion to *ris&na t&at goes into it! &e term GIndian cookingG w&en used in t&is 5ook refers to "edic cooking? not to an9 of t&e Gc&icken;curr9G sc&ools of Indian cuisine! $eat;eating was racticall9 none:istent in t&e ancient "edic culture! It was introduced into India 59 foreign conuerors? eseciall9 t&e $oguls? w&o came via Persia in t&e si:teent& centur9 t&e Portuguese? w&o ruled .oa for four centuries and finall9 t&e Britis& colonialists! But desite centuries of domination 59 meat; eaters? India is still t&e &ome of vast num5ers of vegetarians! India is traditionall9 vegetarian (meat;eaters are called Gnon;vegetariansG) 5ecause &er timeless "edic culture teac&es t&at all life is sacred? and to kill innocent creatures unnecessaril9 is a gross violation of t&e laws of .od! All forms of lant and animal life are 5ound 59 nature>s laws to follow t&eir instinct in selecting w&at t&e9 eat 5ut man? wit& &is advanced intelligence? can consider &ig&er siritual rinciles in c&oosing &is food! In &is writings Sri>a Pra5&uada e:lains? GAlt&oug& t&e law Hof nature states t&e &uman 5eing must su5sist on anot&er living 5eing? t&ere is t&e law of good sense also? for t&e &uman 5eing is meant to o5e9 t&e laws of t&e scritures! &is isn>t ossi5le for animals!G &e "edas define a true vegetarian as one w&o eats no meat? fis&? or eggs! &ose w&o a5stain from meat 5ut eat eggs or fis& are not considered true vegetarians 5ecause t&e9 are eating fles&? even t&oug& it ma9 5e &idden? as in eggs? under a calcium coating! ne w&o 5ecomes a vegetarian onl9 to avoid killing ma9 see no reason to refuse unfertiliDed eggs? 5ut if we take t&e "edic view t&at all fles& is unfit for &uman consumtion? it makes sense to s&un eggs? w&ic&? fertiliDed or not? are not&ing 5ut t&e assem5led materials for t&e 5odies of c&ickens! *ris&na>s devotees are strict vegetarians in t&e "edic sense of t&e word# t&e9 eat no meat? fis&? or eggs! Some vegetarians? called vegans? a5stain not onl9 from meat? fis&? and eggs 5ut also from milk and milk roducts? 5ecause of moral concern a5out a5use of cows in t&e dair9 industr9! &e devotees of *ris&na also condemn animal a5use? 5ut rat&er t&an a5stain from milk? w&ic& t&e "edas consider essential for &uman 5eings? t&e9 s&ow t&eir comassion in a ositive wa9 59 teac&ing t&e "edic rincile of cow rotection? and? as far as ossi5le? drinking milk onl9 from %are *ris&na dair9 farms? w&ere t&e cows are loved and rotected!
$an9 eole 5ecome vegetarian 5ut t&en later? 5ecause of a lack of taste and conviction? fall 5ack into former eating &a5its! %ow man9 more eole would consider giving u meat;eating if t&e9 knew of an alternative diet w&ic& was tastier and scientificall9 erfectJ s not onl9 eas9? it>s a5solutel9 en@o9a5le! And once 9ou e:erience t&e satisfaction of eating food reared wit& t&e consciousness of leasing =ord *ris&na? 9ou will know w&at we mean w&en we sa9 9ou &ave acuired a &ig&er taste! "egetarianism? t&en? from t&e "edic oint of view? is art of somet&ing larger? t&e natural wa9 of eating for t&ose w&o want to make t&e most of t&eir &uman life! In w&atever wa9 we follow t&e "edic teac&ings? w&et&er we 5ecome erfect siritualists or siml9 urif9 our eating &a5its? we 5ecome &aier and lessen t&e suffering in t&e world around us!
() Vegetarianis&: A *eans to a Higher End
"Whatever you do, whatever you eat, whatever you offer or give away, and whatever austerities you perform - do that as an offering to Me."
- (Krishna speaking to Arjuna, His dear devotee, in the hagavad-gita! .#$% &e word vegetarian? coined 59 t&e founders of t&e Britis& "egetarian Societ9 in 3-'? comes from t&e =atin word vegetus? meaning Gw&ole? sound? fres&? or livel9?G as in &omo vegetus ; a mentall9 and &9sicall9 vigorous erson! &e original meaning of t&e word imlies a 5alanced &iloso&ical and moral sense of life? a lot more t&an @ust a diet of vegeta5les and fruits! $ost vegetarians are eole w&o &ave understood t&at to contri5ute towards a more eaceful societ9 we must first solve t&e ro5lem of violence in our own &earts! So it>s not surrising t&at t&ousands of eole from all walks of life &ave? in t&eir searc& for trut&? 5ecome vegetarian! "egetarianism is an essential ste towards a 5etter societ9? and eole w&o take t&e time to consider its advantages will 5e in t&e coman9 of suc& t&inkers as P9t&agoras? Socrates? Plato? Clement of Ale:andria? Plutarc&? *ing Asoka? =eonardo da "inci? $ontaigne? Ak5ar? o&n $ilton? Sir Isaac Newton? Emanuel Sweden5ourg? "oltaire? Ben@amin Franklin? ean acues 7ousseau? =amartine? Perc9 B9ss&e S&elle9? 7al& s e:amine some of t&e advantages of 5ecoming vegetarian! Hea%th and 'trition
Can a vegetarian diet imrove or restore &ealt&J Can it revent certain diseasesJ Advocates of vegetarianism &ave said 9es for man9 9ears? alt&oug& t&e9 didn>t &ave muc& suort from modern science until recentl9! Now? medical researc&ers &ave discovered evidence of a link 5etween meat;eating and suc& killers as &eart disease and cancer? so t&e9>re giving vegetarianism anot&er look! Since t&e 416s? scientists &ave susected t&at a meat;5ased diet is some&ow related to t&e develoment of arteriosclerosis and &eart disease! As earl9 as 41? t&e ournal of t&e American $edical Association said# GNinet9 to ninet9;seven ercent of &eart disease can 5e revented 59 a vegetarian diet!G ( Since t&at time? several well;organiDed studies &ave scientificall9 s&own t&at after to5acco and alco&ol? t&e consumtion of meat is t&e greatest single cause of mortalit9 in
n t&e ot&er &and? scientists at t&e 0niversit9 of $ilan and $aggiore %osital &ave s&own t&at vegeta5le rotein ma9 act to kee c&olesterol levels low! In a reort to t&e Britis& medical @ournal &e =ancet? 8!C!7! Sirtori concluded t&at eole wit& t&e t9e of &ig& c&olesterol associated wit& &eart disease Gma9 5enefit from a diet in w&ic& rotein comes onl9 from vegeta5les!G . <&at a5out cancerJ 7esearc& over t&e ast twent9 9ears strongl9 suggests a link 5etween meat;eating and cancer of t&e colon? rectum? 5reast? and uterus! &ese t9es of cancer are rare among t&ose w&o eat little or no meat? suc& as Sevent&;8a9 Adventists? aanese? and Indians? 5ut t&e9 are revalent among meat;eating oulations! Anot&er article in &e =ancet reorted? GPeole living in t&e areas wit& a &ig& recorded incidence of carcinoma of t&e colon tend to live on diets containing large amounts of fat and animal rotein w&ereas t&ose w&o live in areas wit& a low incidence live on largel9 vegetarian diets wit& little fat or animal matter!G 0 7ollo 7ussell? in &is Notes on t&e Causation of Cancer? sa9s? GI &ave found of twent9;five nations eating fles& largel9? nineteen &ad a &ig& cancer rate and onl9 one &ad a low rate? and t&at of t&irt9;five nations eating little or no fles&? none &ad a &ig& rate!G 1 <&9 do meat;eaters seem more rone to t&ese diseasesJ ne reason given 59 5iologists and nutritionists is t&at man>s intestinal tract is siml9 not suited for digesting meat! Fles&;eating animals &ave s&ort intestinal tracts (t&ree times t&e lengt& of t&e animal>s 5od9)? to ass raidl9 deca9ing to:in;roducing meat out of t&e 5od9 uickl9! Since lant foods deca9 more slowl9 t&an meat? lant;eaters &ave intestines at least si: times t&e lengt& of t&e 5od9! $an &as t&e long intestinal tract of a &er5ivore? so if &e eats meat? to:ins can overload t&e kidne9s and lead to gout? art&ritis? r&eumatism? and even cancer! And t&en t&ere are t&e c&emicals added to meat! As soon as an animal is slaug&tered? its fles& 5egins to utref9? and after several da9s it turns a sickl9 gra9;green! &e meat industr9 masks t&is discoloration 59 adding nitrites? nitrates? and ot&er reservatives to give t&e meat a 5rig&t red color! But researc& &as now s&own man9 of t&ese reservatives to 5e carcinogenic! 2 And w&at makes t&e ro5lem worse is t&e massive amounts of c&emicals fed to livestock! .ar9 and Steven Null? in t&eir 5ook? Poisons in 9our Bod9? s&ow us somet&ing t&at oug&t to make an9one t&ink twice 5efore 5u9ing anot&er steak or &am! G&e animals are ket alive and fattened 59 continuous administration of tranuiliDers? &ormones? anti5iotics? and '?266 ot&er drugs! &e rocess starts even 5efore 5irt& and continues long after deat&! Alt&oug& t&ese drugs will still 5e resent in t&e meat w&en 9ou eat it? t&e law does not reuire t&at t&e9 5e listed on t&e ackage!G (3 Because of findings like t&is? t&e American National Academ9 of Sciences reorted in 43, t&at Geole ma9 5e a5le to revent man9 common t9es of cancer 59 eating less fatt9 meats and more vegeta5les and grains!G (( But wait a minute t &uman 5eings designed to 5e meat;eatersJ 8on>t we need animal roteinJ &e answer to 5ot& t&ese uestions is no! Alt&oug& some &istorians and ant&roologists sa9 t&at man is &istoricall9 omnivorous? our anatomical euiment ; teet&? @aws? and digestive
s9stem ; favors a fles&less diet! &e American 8ietetic Association notes t&at Gmost of mankind for most of &uman &istor9 &as lived on vegetarian or near;vegetarian diets!G And muc& of t&e world still lives t&at wa9! Even in most industrialiDed countries? t&e love affair wit& meat is less t&an a &undred 9ears old! It started wit& t&e refrigerator car and t&e twentiet&;centur9 consumer societ9! But even in t&e twentiet& centur9? man>s 5od9 &asn>t adated to eating meat! &e rominent Swedis& scientist *arl von =inne states? G$an>s structure? e:ternal and internal? comared wit& t&at of t&e ot&er animals? s&ows t&at fruit and succulent vegeta5les constitute &is natural food!G &e c&art on t&e ne:t age comares t&e anatom9 of man wit& t&at of carnivorous and &er5ivorous animals! As for t&e rotein uestion? 8r! Paavo Airola? a leading aut&orit9 on nutrition and natural 5iolog9? &as t&is to sa9# G&e official dail9 recommendation for rotein &as gone down from t&e 6 grams recommended twent9 9ears ago to onl9 - grams toda9! <&9J Because relia5le worldwide researc& &as s&own t&at we do not need so muc& rotein? t&at t&e actual dail9 need is onl9 ,6 to - grams! Protein consumed in e:cess of t&e actual dail9 need is not onl9 wasted? 5ut actuall9 causes serious &arm to t&e 5od9 and is even causativel9 related to suc& killer diseases as cancer and &eart disease! In order to o5tain - grams of rotein a da9 from 9our diet 9ou do not &ave to eat meat 9ou can get it from a 66 ercent vegetarian diet of a variet9 of grains? lentils? nuts? vegeta5les? and fruits!G (+ 8air9 roducts? grains? 5eans? and nuts are all concentrated sources of rotein! C&eese? eanuts? and lentils? for instance? contain more rotein er ounce t&an &am5urger? ork? or orter&ouse steak!
ased on a &hart 'y A.. Andrews, )it )ood for Men, (*hi&ago! Ameri&an Hygiene +o&iety, $%
Still? nutritionists t&oug&t until recentl9 t&at onl9 meat? fis&? eggs? and milk roducts &ad comlete roteins (containing t&e eig&t amino acids not roduced in t&e 5od9)? and t&at all vegeta5le roteins were incomlete (lacking one or more of t&ese amino acids)! But researc& at t&e *arolinska Institute in Sweden and t&e $a: Planck Institute in .erman9 &as s&own t&at most vegeta5les? fruits? seeds? nuts? and grains are e:cellent sources of comlete roteins! In fact? t&eir roteins are easier to assimilate t&an t&ose of meat ; and t&e9 don>t 5ring wit& t&em an9 to:ins! It>s nearl9 imossi5le to lack rotein if 9ou eat enoug& natural unrefined food! 7emem5er? t&e vegeta5le kingdom is t&e real source of all rotein! "egetarians siml9 eat it GdirectG instead of getting it second;&and from t&e vegetarian animals! oo muc& rotein intake even reduces t&e 5od9>s energ9! In a series of comarative endurance tests conducted 59 8r! Irving Fis&er of +ale 0niversit9? vegetarians erformed twice as well as meat;eaters! <&en 8r! Fis&er knocked down t&e nonvegetarians> rotein consumtion 59 twent9 ercent? t&eir efficienc9 went u t&irt9;t&ree ercent! (, Numerous ot&er studies &ave s&own t&at a roer vegetarian diet rovides more nutritional energ9 t&an meat! A stud9 59 8r! ! Iotek9o and " *iani at Brussels 0niversit9 s&owed t&at vegetarians were a5le to
erform &9sical tests two to t&ree times longer t&an meat;eaters 5efore tiring out ; and t&e vegetarians full9 recovered from fatigue t&ree times more uickl9 t&an t&e meat;eaters! (Econo&ics
$eat feeds few at t&e e:ense of man9! For t&e sake of roducing meat? grain t&at could feed eole feeds livestock instead! According to information comiled 59 t&e 0nited States 8eartment of Agriculture? over ninet9 ercent of all t&e grain roduced in America goes to feed livestock ; cows? igs? s&ee? and c&ickens ; t&at wind u on dinner ta5les! (. +et t&e rocess of using grain to roduce meat is incredi5l9 wasteful! Figures from t&e 0!S! 8eartment of Agriculture s&ow t&at for ever9 si:teen ounds of grain fed to cattle? we get 5ack onl9 one ound of meat! ( In 8iet for a Small Planet? Frances $oore =ae asks us to imagine ourselves sitting down to an eig&t;ounce steak! G&en imagine t&e room filled wit& - to 6 eole wit& emt9 5owls in front of t&em! For t&e >feed cost> of 9our steak? eac& of t&eir 5owls could 5e filled wit& a full cu of cooked cereal grains!G (0 Affluent nations do not onl9 waste t&eir own grains to feed livestock! &e9 also use rotein; ric& lant foods from oor nations! 8r! .eorg Borgstrom? an aut&orit9 on t&e geogra&9 of food? estimates t&at one;t&ird of Africa>s eanut cro (and eanuts give t&e same amount of rotein as meat) ends u in t&e stomac&s of cattle and oultr9 in
And in 42, t&e New +ork Post uncovered a s&ocking misuse of t&is most valua5le resource ; one large c&icken;slaug&tering lant in t&e 0nited States was using one &undred million gallons of water dail9? an amount t&at could sul9 a cit9 of twent9;five t&ousand eole! +, But now let>s turn from t&e world geoolitical situation? and get rig&t down to our own ocket5ooks! A sot c&eck of suermarkets in New +ork in anuar9 431 s&owed t&at sirloin steak cost around four dollars a ound? w&ile ingredients for a delicious? su5stantial vegetarian meal average less t&an two dollars a ound! An eig&t;ounce container of cottage c&eese costing si:t9 cents rovides si:t9 ercent of t&e minimum dail9 reuirement of rotein! Becoming a vegetarian could otentiall9 save 9ou at least several t&ousand dollars a 9ear? tens of t&ousands of dollars over t&e course of a lifetime! &e savings to America>s consumers would amount to 5illions of dollars annuall9! And t&e same rincile alies to consumers all over t&e world! Considering all t&is? it>s &ard to see &ow an9one could afford not to 5ecome a vegetarian! Ethics
$an9 eole consider t&e et&ical reasons t&e most imortant of all for 5ecoming vegetarian! &e 5eginning of et&ical vegetarianism is t&e knowledge t&at ot&er creatures &ave feelings? and t&at t&eir feelings are similar to ours! &is knowledge encourages one to e:tend ersonal awareness to encomass t&e suffering of ot&ers! In an essa9 titled &e Et&ics of "egetarianism? from t&e @ournal of t&e Nort& American "egetarian Societ9? t&e concetion of G&umane animal slaug&terG is refuted! G$an9 eole nowada9s &ave 5een lulled into a sense of comlacenc9 59 t&e t&oug&t t&at animals are now slaug&tered >&umanel9>? t&us resuma5l9 removing an9 ossi5le &umanitarian o5@ection to t&e eating of meat! 0nfortunatel9? not&ing could 5e furt&er from t&e actual facts of life!!!and deat&! &e entire life of a cative >food animal> is an unnatural one of artificial 5reeding? vicious castration and/or &ormone stimulation? feeding of an a5normal diet for fattening uroses? and eventuall9 long rides in intense discomfort to t&e ultimate end! &e &olding ens? t&e electric rods and tail twisting? t&e a5@ect terror and frig&t? all t&ese are still ver9 muc& a art of t&e most >modern> animal raising? s&iing? and slaug&tering! o accet all t&is and onl9 oose t&e callous 5rutalit9 of t&e last few seconds of t&e animals> life? is to distort t&e word >&umane>!G &e trut& of animal slaug&ter is not at all leasant ; commercial slaug&ter&ouses are like visions of &ell! Screaming animals are stunned 59 &ammer 5lows? electric s&ock? or concussion guns! &e9 are &oisted into t&e air 59 t&eir feet and moved t&roug& t&e factories of deat& on mec&aniDed conve9or s9stems! Still alive? t&eir t&roats are sliced and t&eir fles& is cut off w&ile t&e9 5leed to deat&! <&9 isn>t t&e mutilation and slaug&ter of farm animals governed 59 t&e same stiulations intended for t&e welfare of ets and even t&e la5orator9 ratJ $an9 eole would no dou5t take u vegetarianism if t&e9 visited a slaug&ter&ouse? or if t&e9 t&emselves &ad to kill t&e animals t&e9 ate! Suc& visits s&ould 5e comulsor9 for all meat eaters! P9t&agoras? famous for &is contri5utions to geometr9 and mat&ematics? said? G&? m9 fellow men? do not defile 9our 5odies wit& sinful foods!
down t&e 5ranc&es wit& t&eir weig&t? and graes swelling on t&e vines! &ere are sweet; flavored &er5s? and vegeta5les w&ic& can 5e cooked and softened over t&e fire? nor are 9ou denied milk or t&9me;scented &one9! &e eart& affords a lavis& sul9 of ric&es of innocent foods? and offers 9ou 5anuets t&at involve no 5loods&ed or slaug&ter onl9 5easts satisf9 t&eir &unger wit& fles&? and not even all of t&ose? 5ecause &orses? cattle? and s&ee live on grass!G In an essa9 titled n Eating Fles&? t&e 7oman aut&or Plutarc& wrote# GCan 9ou reall9 ask w&at reason P9t&agoras &ad for a5stinence from fles&J For m9 art I rat&er wonder 5ot& 59 w&at accident and in w&at state of mind t&e first man touc&ed &is mout& to gore and 5roug&t &is lis to t&e fles& of a dead creature? set fort& ta5les of dead? stale 5odies? and ventured to call food and nouris&ment t&e arts t&at &ad a little 5efore 5ellowed and cried? moved and lived! !!! It is certainl9 not lions or wolves t&at we eat out of self;defense on t&e contrar9? we ignore t&ese and slaug&ter &armless? tame creatures wit&out stings or teet& to &arm us! For t&e sake of a little fles& we derive t&em of sun? of lig&t? of t&e duration of life t&e9 are entitled to 59 5irt& and 5eing!G Plutarc& t&en delivered t&is c&allenge to fles&;eaters# GIf 9ou declare t&at 9ou are naturall9 designed for suc& a diet? t&en first kill for 9ourself w&at 9ou want to eat! 8o it? &owever? onl9 t&roug& 9our own resources? unaided 59 cleaver or cudgel or an9 kind of a:!G &e oet S&ell9 was a commited vegetarian! In &is essa9 A "indication of Natural 8iet?G &e wrote? G=et t&e advocate of animal food force &imself to a decisive e:eriment on its fitness? and as Plutarc& recommends? tear a living lam5 wit& &is teet& and? lunging &is &ead into its vitals? slake &is t&irst wit& t&e steaming 5lood !!! t&en? and t&en onl9? would &e 5e consistent!G =eo olsto9 wrote t&at 59 killing animals for food? G$an suresses in &imself? unnecessaril9? t&e &ig&est siritual caacit9 ; t&at of s9mat&9 and it9 towards living creatures like &imself ; and 59 violating &is own feelings 5ecomes cruel!G %e also warned? G<&ile our 5odies are t&e living graves of murdered animals? &ow can we e:ect an9 ideal conditions on eart&JG <&en we lose resect for animal life? we lose resect for &uman life as well! went9;si: &undred 9ears ago? P9t&agoras said? G&ose t&at kill animals to eat t&eir fles& tend to massacre t&eir own!G re fearful of enem9 guns? 5om5s? and missiles? 5ut can we close our e9es to t&e ain and fear we ourselves 5ring a5out 59 slaug&tering? for &uman consumtion? over !1 5illion domestic mammals and ''! 5illion oultr9 a 9ear! +- &e num5er of fis& killed eac& 9ear is in t&e trillions! And w&at to seak of t&e tens of millions of animals killed eac& 9ear in t&e Gtorture;camsG of medical researc& la5oratories? or slaug&tered for t&eir fur? &ide? or skin? or &unted for GsortG! Can we den9 t&at t&is 5rutalit9 makes us more 5rutal tooJ =eonardo da "inci wrote? Grul9 man is t&e king of 5easts? for &is 5rutalit9 e:ceeds t&eirs!
Re%igion
All ma@or religious scritures en@oin man to live wit&out killing unnecessaril9! &e ld estament instructs? G&ou s&alt not kill!G (E:odus '6#,) &is is traditionall9 misinterreted as referring onl9 to murder! But t&e original %e5rew is lo tirtDac&? w&ic& clearl9 translates G&ou s&alt not kill!G 8r! 7eu5en Alcala9>s Comlete %e5rew/Englis& 8ictionar9 sa9s t&at t&e word tirtDac&? eseciall9 in classical %e5rew usage? refers to Gan9 kind of killing?G and not necessaril9 t&e murder of a &uman 5eing! Alt&oug& t&e ld estament contains some rescritions for meat;eating? it is clear t&at t&e ideal situation is vegetarianism! In .enesis (#'4) we find .od %imself roclaiming? GBe&old? I &ave given 9ou ever9 &er5;5earing tree? in w&ic& t&e fruit of t&e tree 9ielding seed? it unto 9ou s&all 5e for meat!G And in later 5ooks of t&e Bi5le? ma@or ro&ets condemn meat;eating! For man9 C&ristians? ma@or stum5ling 5locks are t&e 5elief t&at C&rist ate meat and t&e man9 references to meat in t&e New estament! But close stud9 of t&e original .reek manuscrits s&ows t&at t&e vast ma@orit9 of t&e words translated as GmeatG are tro&e? 5rome? and ot&er words t&at siml9 mean GfoodG or GeatingG in t&e 5roadest sense! For e:amle? in t&e .osel of St! =uke (3#) we read t&at esus raised a woman from t&e dead and Gcommanded to give &er meat!G &e original .reek word translated as GmeatG is &ago?G w&ic& means onl9 Gto eat!G &e .reek word for meat is kreas (Gfles&G)? and it is never used in connection wit& C&rist! Now&ere in t&e New estament is t&ere an9 direct reference to esus eating meat! &is is in line wit& Isaia&>s famous ro&ec9 a5out esus>s aearance? GBe&old? a virgin s&all conceive? and 5ear a son? and s&all call &is name Immanuel! Butter and &one9 s&all &e eat? t&at &e ma9 know to refuse t&e evil and c&oose t&e good!G In &us Sake $o&ammed (t&e translation of t&e %adit& 59 8r! $! %afiD S9ed)? t&e disciles of t&e ro&et $o&ammed ask &im? G"eril9 are t&ere rewards for our doing good to uadrueds? and giving t&em water to drinkJG $o&ammed answers? G&ere are rewards for 5enefiting ever9 animal!G =ord Budd&a is known articularl9 for %is reac&ing against animal killing! %e esta5lis&ed a&imsa (nonviolence) and vegetarianism as fundamental stes on t&e at& to self;awareness and soke t&e following two ma:ims? G8o not 5utc&er t&e o: t&at lows t&9 fields?G and G8o not indulge a voracit9 t&at involves t&e slaug&ter of animals!G +. &e "edic scritures of India? w&ic& redate Budd&ism? also stress nonviolence as t&e et&ical foundation of vegetarianism! G$eat can never 5e o5tained wit&out in@ur9 to living creatures?G states t&e $anu;sam&ita? t&e ancient Indian code of law? G=et one t&erefore s&un t&e use of meat!G In anot&er section? t&e $anu;sam&ita warns? G%aving well considered t&e disgusting origin of fles& and t&e cruelt9 of fettering and sla9ing of cororeal 5eings? let one entirel9 a5stain from eating fles&!G In t&e $a&a5&arata (t&e eic oem w&ic& contains 66?666 verses and is said to 5e t&e longest oem in t&e world)? t&ere are man9 in@unctions against killing animals! Some e:amles # G%e w&o desires to increase t&e fles& of &is own 5od9 59 eating t&e fles& of ot&er creatures lives in miser9 in w&atever secies &e ma9 take &is 5irt&!GG<&o can 5e more cruel and selfis& t&an &e w&o augments &is fles& 59 eating t&e fles& of innocent animalsJG and G&ose w&o desire to ossess good memor9? 5eaut9? long life wit& erfect &ealt&? and &9sical? moral and siritual strengt&? s&ould a5stain from animal food!G
All living entities ossess a soul! In t&e B&agavad;gita? *ris&na descri5es t&e soul as t&e source of consciousness and t&e active rincile t&at activates t&e 5od9 of ever9 living 5eing! According to t&e "edas? a soul in a form lower t&an &uman automaticall9 evolves to t&e ne:t &ig&er secies? ultimatel9 arriving at t&e &uman form! nl9 in t&e &uman form of life can t&e soul turn its consciousness towards .od and at t&e time of deat& 5e transferred 5ack to t&e siritual world! In 5ot& t&e social order and t&e universal order? a &uman 5eing must o5e9 laws! In &is Srimad;B&agavatam urorts? Srila Pra5&uada sa9s? GAll living entities &ave to fulfill a certain duration for 5eing encaged in a articular t9e of material 5od9! &e9 &ave to finis& t&e duration allotted in a articular 5od9 5efore 5eing romoted or evolved to anot&er 5od9! *illing an animal or an9 ot&er living 5eing siml9 laces an imediment in t&e wa9 of &is comleting &is term of imrisonment in a certain 5od9! ne s&ould t&erefore not kill 5odies for one>s sense gratification? for t&is will imlicate one in sinful activit9!G In s&ort? killing an animal interruts its rogressive evolution t&roug& t&e secies? and t&e killer will invaria5l9 suffer t&e reaction for t&is sinful 5e&avior! In t&e B&agavad;gita (!3)? *ris&na e:lains t&at siritual erfection 5egins w&en one can see t&e eualit9 of all living 5eings? G&e &um5le sage? 59 virtue of true knowledge? sees wit& eual vision a learned and gentle 5ra&mana (a riest)? a cow? an ele&ant? a dog? and a dog; eater (outcaste)!G *ris&na also instructs us to adot t&e rinciles of siritual vegetarianism w&en %e states? Gffer $e wit& love and devotion a fruit? a flower? a leaf? or water? and I will accet it!G Kar&a
&e Sanskrit word karma means GactionG? or more secificall9? an9 material action t&at 5rings a reaction t&at 5inds us to t&e material world! Alt&oug& t&e idea of karma is generall9 associated wit& Eastern &iloso&9? man9 eole in t&e s take an illustration from t&e "edas! Sometimes a fire starts in a 5am5oo forest w&en t&e trees ru5 toget&er! &e real cause of t&e fire? &owever? is not t&e trees 5ut t&e wind t&at moves t&em! &e trees are onl9 t&e instruments! In t&e same wa9? t&e rincile of karma tells us t&at t&e 0nited States and t&e Soviet 0nion are not t&e real causes of t&e friction t&at e:ists 5etween t&em? t&e friction t&at ma9 well set off t&e forest fire of nuclear war! &e real cause is t&e imerceti5le wind of karma generated 59 t&e world>s suosedl9 innocent citiDens! According to t&e law of karma? t&e neig&5or&ood suermarket or &am5urger stand (t&e local a5ortion clinic too? 5ut t&at could 5e t&e su5@ect for anot&er 5ook) &as more to do wit& t&e t&reat of nuclear war t&an t&e <&ite %ouse or t&e *remlin! s automated slaug&ter&ouses!
&e erson w&o eats an animal ma9 sa9 t&at &e &asn>t killed an9t&ing? 5ut w&en &e 5u9s &is neatl9 ackaged meat at t&e suermarket &e is a9ing someone else to kill for &im? and 5ot& of t&em 5ring uon t&emselves t&e reactions of karma! Can it 5e an9t&ing 5ut &9ocritical to marc& for eace and t&en go to $c8onald>s for a &am5urger or go &ome to grill a steakJ &is is t&e ver9 dulicit9 t&at .eorge Bernard S&aw condemned# t want to fig&t? And 9et we gorge ourselves uon t&e dead! As Srila Pra5&uada sa9s in &is e:lanations of B&agavad;gita? G&ose w&o kill animals and give t&em unnecessar9 ain ; as eole do in slaug&ter&ouses ; will 5e killed in a similar wa9 in t&e ne:t life and in man9 lives to come! ! ! In t&e udeo;C&ristian scritures? it is stated clearl9 >&ou s&alt not kill!> Nonet&eless? giving all kinds of e:cuses? even t&e &eads of religion indulge in killing animals and? at t&e same time? tr9 to ass as saintl9 ersons! &is mocker9 and &9ocris9 in &uman societ9 5rings a5out unlimited calamities suc& as great wars? w&ere masses of eole go out onto t&e 5attlefields and kill eac& ot&er! Presentl9 t&e9 &ave discovered t&e nuclear 5om5? w&ic& is siml9 waiting to 5e used for w&olesale destruction!G Suc& are t&e effects of karma! &ose w&o understand t&e laws of karma? know t&at eace will not come from marc&es and etitions? 5ut rat&er from a camaign to educate eole a5out t&e conseuences of murdering innocent animals (and un5orn c&ildren)! &at will go a long wa9 toward reventing an9 increase in t&e world>s enormous 5urden of karma! o solve t&e world>s ro5lems we need eole wit& urified consciousness to erceive t&at t&e real ro5lem is a siritual one! Sinful eole will alwa9s e:ist? 5ut t&e9 s&ouldn>t occu9 ositions of leaders&i! ne of t&e most common o5@ections non;vegetarians raise against vegetarianism is t&at vegetarians still &ave to kill lants? and t&at t&is is also violence! In resonse it ma9 5e ointed out t&at vegetarian foods suc& as rie fruits and man9 vegeta5les? nuts? grains? and milk do not reuire an9 killing! But even in t&ose cases w&ere a lant>s life is taken? 5ecause lants &ave a less evolved consciousness t&an animals? we can resume t&at t&e ain involved is muc& less t&an w&en an animal is slaug&tered? w&at to seak of t&e suffering a food;animal e:eriences t&roug&out its life! It>s true vegetarians &ave to kill some lants? and t&at is also violence? 5ut we do &ave to eat somet&ing? and t&e "edas sa9? @ivo @ivas9a @ivanam# one living entit9 is food for anot&er in t&e struggle for e:istence! So t&e ro5lem is not &ow to avoid killing altoget&er ; an imossi5le roosal ; 5ut &ow to cause t&e least suffering to ot&er creatures w&ile meeting t&e nutritional needs of t&e 5od9! &e taking of an9 life? even t&at of a lant? is certainl9 sinful? 5ut *ris&na? t&e sureme controller? frees us from sin 59 acceting w&at we offer! Eating food first offered to t&e =ord is somet&ing like a soldier>s killing during wartime! In a war? w&en t&e commander orders a man to attack? t&e o5edient soldier w&o kills t&e enem9 will get a medal! But if t&e same soldier kills someone on &is own? &e will 5e unis&ed! Similarl9? w&en we eat onl9 rasada? we do not commit an9 sin! &is is confirmed in t&e B&agavad;gita (,!,) G&e devotees of t&e =ord are released from all kinds of sins 5ecause t&e9 eat food w&ic& is offered first for
sacrifice! t&ers? w&o reare food for ersonal sense en@o9ment? eat onl9 sin!G &is 5rings us to t&e central t&eme of t&is 5ook# vegetarianism? alt&oug& essential? is not an end in itself! Beyond Vegetarianis&
Be9ond concerns of &ealt&? economics? et&ics? religion? and even karma? vegetarianism &as a &ig&er? siritual dimension t&at can &el us develo our natural areciation and love of .od! Srila Pra5&uada tells us in &is e:lanations of Srimad;B&agavatam? G&e &uman 5eing is meant for self;realiDation? and for t&at urose &e is not to eat an9t&ing t&at is not first offered to t&e =ord! &e =ord accets from %is devotee all kinds of food rearations made from vegeta5les? fruits? milk roducts? and grains! 8ifferent varieties of fruits? vegeta5les? and milk roducts can 5e offered to t&e =ord? and after t&e =ord accets t&e foodstuffs? t&e devotee can artake of t&e rasada? 59 w&ic& all suffering in t&e struggle for e:istence will 5e graduall9 mitigated!G *ris&na %imself confirmed t&e divinit9 of rasada w&en %e aeared in t&is world as Sri C&aitan9a $a&ara5&u 66 9ears ago# "veryone has tasted these materia/ su'stan&es 'efore, 'ut now, these same ingredients have taken on e0traordinary f/avors and un&ommon fragran&es. 1ust taste them and see the differen&e. 2ot to mention the taste, the fragran&e a/one p/eases the mind and makes one forget a// other sweetnesses. 3t is to 'e understood therefore, that these ordinary ingredients have 'een tou&hed 'y the trans&endenta/ ne&tar of Krishna4s /ips and im'ued with a// of Krishna4s 5ua/ities."
ffered food? traditionall9 called rasada? Gt&e merc9 of .od?G offers not onl9 t&e &ealt&9 life of a vegetarian? 5ut also .od realiDation not @ust food for t&e starving masses? 5ut siritual nouris&ment for ever9one! <&en *ris&na accets an offering? %e infuses %is own divine nature into it! Prasada? t&erefore? is not different from *ris&na %imself! ut of %is un5ounded comassion for t&e souls entraed in t&e material world? *ris&na comes in t&e form of rasada? so t&at siml9 59 eating? we can come to know %im! Eating rasada nouris&es t&e 5od9 sirituall9! B9 eating rasada not onl9 are ast sinful reactions in t&e 5od9 vanuis&ed? 5ut t&e 5od9 5ecomes immuniDed to t&e contamination of materialism! ust as an antisetic vaccine can rotect us against an eidemic? eating rasada rotects us from t&e illusion and influence of t&e materialistic concetion of life! &erefore? a erson w&o eats onl9 food offered to *ris&na? can counteract all t&e reactions of one>s ast material activities? and readil9 rogresses in self;realiDation! Because *ris&na frees us from t&e reactions of karma? or material activities? we can easil9 transcend illusion and serve %im in devotion! ne w&o acts wit&out karma can dovetail &is consciousness wit& .od>s and 5ecome constantl9 aware of %is ersonal resence! &is is t&e true 5enefit of rasada! ne w&o eats rasada is actuall9 rendering devotional service to t&e =ord and is sure to receive %is 5lessings! Srila Pra5&uada often said t&at 59 eating rasada even once we can escae from t&e c9cle of 5irt& and deat&? and 59 eating onl9 rasada even t&e most sinful erson can 5ecome a saint! &e "edic scritures seak of man9 eole w&ose lives were transformed 59 eating rasada? and an9 %are *ris&na devotee will vouc& for t&e siritual otenc9 of rasada and t&e effect it &as &ad on &is life! Eating onl9 food offered to *ris&na is t&e ultimate erfection of a vegetarian diet After all? igeons and monke9s are also vegetarian? so 5ecoming a vegetarian is not in itself t&e greatest
of accomlis&ments! &e "edas inform us t&at t&e urose of &uman life is to reawaken t&e soul to its relations&i wit& .od? and onl9 w&en we go 5e9ond vegetarianism to rasada can our eating 5e &elful in ac&ieving t&is goal!
+) A Te&p%e of Krishna in 4o'r Ho&e
6heir 7ordships +ri +ri 8adha-9aris-3shvara, 8adha-9aris-3shvara, the 8adha-Krishna 8adha-Krishna deities o: the Hare Krishna temp/e near 9aris.
.uests visiting a temle of *ris&na for t&e first time are often uDDled 59 t&e ceremonial offering of vegetarian dis&es to t&e form of *ris&na on t&e altar ; and understanda5l9 so! After all? w&at does t&e omniotent? omniscient? omniresent =ord want wit& our little late of rice and vegeta5lesJ %as %e suddenl9 5ecome &ungr9J %asn>t %e created countless tons of foodJ Isn>t .od self;sufficientJ 8oes *ris&na reall9 need t&ese offerings of foodJ
In fact? *ris&na does ask for t&ese offerings? not 5ecause %e needs our rice and vegeta5les? 5ut 5ecause %e wants our devotion! In B&agavad;gita B&agavad;gita (4?'1) %e sa9s? GIf one offers $e wit& love and devotion a leaf? a flower? fruit? or water? I will accet it!G <&en *ris&na asks us to offer %im food? we s&ould understand t&at %e is actuall9 inviting us to reawaken our eternal loving relations&i wit& %im! At first we coml9 in a mood of fait& mi:ed wit& dut9 later? as our realiDation matures? we do it wit& affection and love! ust as an95od9 naturall9 offers t&e 5est &e &as to &is 5eloved? t&e devotee offers *ris&na &is wealt&? &is intelligence? &is life? and &is vegetarian food! *ris&na is t&e ultimate 5eloved of ever9one? 5ut &ow can we offer gifts to a 5eloved we don>t 9et knowJ &e "edic tradition can guide us! If 9ou would like to tr9? 5ut can>t follow all t&e rocedures? 9ou can remem5er t&at w&en t&e great devotee %anuman and &is comanions were 5uilding a 5ridge of large? &eav9 stones for *ing 7ama? an incarnation of *ris&na? a little sider also leased t&e =ord 59 carr9ing t&e largest e55les &e could! First? reserve a secial lace for t&e offering! It can 5e a ta5leto or an entire room converted into a temle! $ake an altar wit& a icture of =ord *ris&na on it! (+ou can use t&e &otogra& on age ,3!) n *ris&na>s left 9ou will see Srimati 7ad&arani? %is eternal consort! S&e is *ris&na>s leasure otenc9? and it is S&e w&o awards love of .od&ead to t&e sincere devotee! If ossi5le? ut a &otogra& of a *ris&na;conscious siritual master on t&e altar! &e siritual master accets t&e offering of &is discile and offers it to &is own siritual master? w&o in turn offers it to &is siritual master! In t&is wa9 t&e offering ascends t&roug& a succession of siritual masters? until it reac&es =ord *ris&na! &e devotees of t&e %are *ris&na movement alwa9s &ave a &otogra& of Srila Pra5&uada? t&e founder;siritual master of t&e International Societ9 for *ris&na Consciousness (IS*CN)? and if a devotee is a discile of one of Srila Pra5&uada>s disciles? &e also &as a &otogra& of &is own siritual master! A *ris&na;conscious siritual master w&o is visi5l9 resent in t&e world can ersonall9 guide 9ou to erfection in siritual life! ust 5efore Srila Pra5&uada left t&is material world? &e asked some of &is senior disciles to 5ecome siritual masters and eretuate t&e "edic tradition! If 9ou would like to find out more a5out t&ese siritual masters and &ow 9ou can meet one of t&em? 9ou can inuire at an9 IS*CN center! From t&e s&oing to t&e cooking? meditate on leasing *ris&na! =ook for t&e fres&est and 5est fruits and vegeta5les! S&oing in suermarkets reuires care! &ere>s more to it t&an siml9 avoiding o5vious meat? fis&? and eggs! ake t&e time to read ever9 la5el! And don>t assume t&at roducts sta9 t&e same t&e9 c&ange! s stomac& and used to make c&eese)? gelatin (5oiled 5ones? &ooves and &orns? used to set foods)? and lecit&in (if it is not marked Gso9 lecit&in?G it ma9 come from eggs)! An9t&ing wit& onions or garlic is unoffera5le to *ris&na? 5ecause t&ese foods? t&e "edas sa9? increase t&e mode of ignorance! t 5u9 it# t&e manufacturer doesn>t want 9ou to know w&at>s inside! +ou can also look into alternatives to suermarket s&oing! $an9 cooeratives &ave ine:ensive roduce t&at is free from c&emical fertiliDers and esticides! And? if 9ou &ave a little sace in 9our 9ard? w&9 not grow somet&ing for *ris&na 9ourselfJ Now 9ou are read9 to cook for *ris&na! *ris&na! %ere>s &ow we do it in our temles#
¤ &e cook t&inks a5out *ris&na>s leasure? not &is own! %e t&inks? G$9 =ord &as kindl9
rovided me wit& t&ese ingredients? so let me com5ine t&em and cook cook t&em in suc& a wa9 t&at %e will 5e leased!G C&anting t&e %are *ris&na mantra or listening to devotional recordings &els &im remem5er *ris&na and &e avoids mundane talk in t&e kitc&en! ¤ Cleanliness is ne:t to .odliness! &e cook s&ould &ave a clean 5od9 and a clean mind? and
wear clean clot&es in t&e kitc&en! %air s&ould 5e tied 5ack so it sta9s out of t&e food and out of t&e fire! &e kitc&en and cooking utensils s&ould 5e sotless? so &e takes a minute to songe off t&e work areas 5efore 5eginning to cook! G*ris&na will accet a ver9 simle offering from a clean kitc&en?G Srila Pra5&uada said? G5ut %e will not accet an ela5orate offering from a dirt9 kitc&en!G ¤ Prasada (food alread9 offered) and 5&oga (food not 9et offered) are never mi:ed! t
want to offer *ris&na t&e same t&ing twice? so we kee rasada in secific containers so t&at it won>t 5e accidentall9 mi:ed wit& 5&oga! ¤ &is ma9 surrise 9ou# t&e cook never tastes t&e food 5efore offering it ; not even to test it!
*ris&na must 5e t&e first to relis& it! E:erience teac&es t&e cook to @udge t&e correct amounts of seasonings! If somet&ing is taken 5efore 5eing offered to t&e 8eit9? t&e entire rearation is olluted and can no longer 5e 5e offered! <&en t&e meal is read9? it is time to offer it to *ris&na! In our temles we arrange ortions of t&e food on diningware ket eseciall9 for t&is urose! (No one else eats from t&ese dis&es!) &e rest of t&e food sta9s in t&e ots until t&e offering is finis&ed! Put a small glass of cool water 59 *ris&na>s late? along wit& a soon and a tin9 late wit& a little salt and eer! +ou mig&t also lig&t one or two sticks of incense to rovide a leasant atmos&ere! After utting t&e late on t&e altar? recite t&e %are *ris&na mantra# %are *ris&na? %are *ris&na? *ris&na *ris&na? %are %are %are 7ama? %are 7ama? 7ama 7ama? %are %are 7ecite t&e mantra t&ree times! &en leave t&e offering on t&e altar for a few minutes! &e %are *ris&na mantra is a ra9er# G$9 dear 7ad&arani and *ris&na? lease engage me in +our devotional service!G &e more our consciousness is fi:ed on leasing *ris&na? t&e more %e en@o9s t&e offering! s resence? and was inadvertentl9 discarding t&e fruits and offering t&e skins? w&ic& *ris&na ate wit& relis& 5ecause t&e9 were offered out of love! Anot&er great devotee? Sanatana .osvami? was so oor t&at &e could offer onl9 dr9 c&aatis to *ris&na 5ut to *ris&na t&e9 tasted like nectar 5ecause t&e9 were offered wit& love! After t&e offering? remove *ris&na>s late from t&e altar and transfer t&e rasada to a serving late! s late and 5owls and ut t&em awa9! Now t&e rasada can 5e served! &e rasada t&at comes directl9 from t&e =ord>s late is called ma&a;rasada (ma&a means
Ggreat?G rasada means Gmerc9G) and is e:tra secial! &e erson serving s&ould see t&at ever9one gets some ma&a;rasada! &e roer mentalit9 for eating rasada is descri5ed 59 Srila Pra5&uada in t&e Sri C&aitan9a; c&aritamrita# GPrasada is non;different from *ris&na! &erefore? instead of eating rasada? one s&ould &onor it! <&en taking rasada? one s&ould not consider t&e food to 5e ordinar9 rearations! Prasada means favor! ne s&ould consider rasada a favor of *ris&na! *ris&na is ver9 kind! In t&is material world we are all attac&ed to tasting various t9es of food! &erefore? *ris&na eats man9 nice varieties of food and offers t&e food 5ack to t&e devotees? so t&at not onl9 are one>s demands for various tastes satisfied? 5ut 59 eating rasada one makes advancement in siritual life! &erefore? we s&ould never consider ordinar9 food on an eual level wit& rasada!G In ot&er words? if w&ile eating? one t&inks of rasada as a manifestation of *ris&na>s merc9? &e is considered to &ave actuall9 stoed eating now &is eating &as 5ecome &onoring! B9 t&us &onoring *ris&na? w&o &as come in t&e form of rasada? one leases *ris&na? and w&en *ris&na is leased %is devotee is leased! &is is real 9oga? linking wit& t&e Sureme =ord! &e simle rocess of offering food makes us aware of an essential teac&ing of t&e "edas# ever9t&ing comes from *ris&na? and ever9t&ing s&ould 5e offered 5ack to %im for %is leasure! So ever9 da9 w&en 9ou cook? cook for *ris&na and offer t&e food to %im! Before long? 9our &ome will start to feel like a temle? and 9ou>ll 5e well on 9our wa9 5ack to .od&ead! 3f you are new to offering your food to Krishna, we suggest the re&itation of the Hare Krishna mantra as the easiest method. However, if you /ike, you &an re&ite the same prayers that the devotees use. A&know/edging A&know/edging that it is through the t he mer&y of the t he spiritua/ master and 7ord *haitanya that Krishna a&&epts our offering, every devotee re&ites three times the pranam mantra to his own spiritua/ master (you &an use the pranam mantra of any of the present 3+K*;2 spiritua/ masters% and the fo//owing two prayers in g/orifi&ation of +ri *haitanya Mahapra'hu and 7ord Krishna. namo-maha-vadanyaya namo-maha-vadanyaya krishna-prema-pradaya krishna-prema-pradaya te krishnaya krishna &haitanya-namne gaura-tvise namah "; most munifi&ent in&arnation< =ou are Krishna Himse/f appearing as +ri Krishna *haitanya Mahapra'hu. =ou have assumed the go/den &o/or of +rimati 8adharani, and =ou are wide/y distri'uting pure /ove of Krishna. We offer our respe&tfu/ o'eisan&es unto =ou." namo 'rahmanya-devaya go-'rahmana-hitaya &a jagat-hitaya krishnaya krishnaya govindaya govindaya namo namah namah "3 offer my respe&tfu/ o'eisan&es o'eisan&es to the +upreme A'so/ute 6ruth, Krishna, Who is the we//-wisher of the &ows and the 'rahmanas as we// as the /iving entities in genera/. 3 offer my repeated o'eisan&es o'eisan&es to >ovinda, who is the p/easure reservoir
for a// the senses."
,) Vegetarianis& and the Hare Krishna *o"e&ent
+ri/a 9ra'hupada, the founder and spiritua/ master of the 3nternationa/ +o&iety for Krishna *ons&iousness, giving prasada to his dis&ip/es and guests.
B&akti;+oga? t&e science of devotion to *ris&na? &as 5een fait&full9 &anded down t&roug& t&e ages for t&e siritual &ealt& of &umanit9! &e "edic culture considers a erson w&o caters to t&e w&ims of t&e 5od9 and mind? neglecting t&e needs of t&e soul? to 5e infected wit& t&e disease of materialism! As doctors rescri5e a medicine and a secial diet for a disease? t&e "edic sages recommend t&e c&anting of *ris&na>s &ol9 names as t&e medicine for t&e materialistic disease? and rasada as t&e diet! &e "edic scritures &ave redicted t&at t&is remed9 for &uman suffering will reac& ever9 town and village in t&e world!
Eager to &asten t&e fulfillment of t&is rediction! %is 8ivine .race A!C! B&aktivedanta Swami Pra5&uada? following in t&e footstes of &is great siritual redecessors? dedicated &is life to sreading *ris&na consciousness! In 41? &e left India for t&e 0nited States to introduce *ris&na consciousness to t&e eole of t&e s great siritual culture? w&ic& was raidl9 disaearing! In India &e saw t&at leaders w&o &ad neit&er fait& in t&e "edic teac&ings nor knowledge of &ow to al9 t&em were tr9ing to solve essentiall9 siritual ro5lems wit& material solutions! %e saw t&e 9oung generation of Indian eole turning awa9 from t&eir su5lime siritual &eritage in favor of s merc9! Srila Pra5&uada was alwa9s leased to see &is disciles eating onl9 *ris&na>s rasada! $an9 times &e ersonall9 cooked t&e rasada and served &is disciles wit& &is own &and! In "olume wo of Pra5&uada Nectar? %is 8ivine .race Satsvarua dasa .osvami descri5es t&e mood in w&ic& Srila Pra5&uada gave out rasada! G%e liked to give rasada from &is &and? and ever9one liked to receive it! It was not @ust food? 5ut t&e 5lessings of 5&akti? t&e essence of devotional service! Srila Pra5&uada gave out rasada &ail9? calml9? and wit&out discrimination! <&en &e gave to c&ildren? t&e9 liked t&e sweet taste of it? in t&e form of a cookie or sweet;meat? 9et also t&e9 liked it as a secial treat from Pra5&uada? w&o sat on t&e v9asasana Hseat of t&e siritual master leaning forward to t&em!
movement is done on a &uge scale? as Pra5&uada desired? it all started from &is own &and? as &e gave it out one;to;one!G Srila Pra5&uada taug&t t&at giving rasada to ot&ers is an imortant art of t&e *ris&na conscious wa9 of life! A siritual movement is useless wit&out free distri5ution of sanctified foods? Srila Pra5&uada said! %e wanted free rasada to 5e art of ever9 %are *ris&na function! Indeed? wit& full fait& in t&e siritual otenc9 of rasada to elevate &umanit9 to .od consciousness? Srila Pra5&uada wanted t&e w&ole world to taste *ris&na;rasada? &e doors are oen to t&e u5lic ever9 da9 at eac& of t&e two &undred %are *ris&na temles and t&irt9;five farm communities around t&e world? w&ere an9one can take free *ris&na; rosada! n Sunda9? eac& center invites t&e u5lic for a sumtuous multicourse Glove feastG? a rogram Srila Pra5&uada started in 411 at t&e first temle on t&e =ower East Side of New +ork Cit9! Ever9 center also &as several u5lic festivals a 9ear? suc& as 7at&a;9atra? t&e Festival of t&e C&ariots? er&as t&e world>s oldest siritual festival! And at eac& festival? tens of t&ousands of eole see t&e 5eautiful form of *ris&na and eat *ris&na;rasada! In 424 some devotees in Nort& America created t&e GFestival of IndiaG? a touring cultural rogram t&at criss;crosses t&e 0nited States and Canada ever9 9ear? &olding -6 festivals in '6 ma@or cities! 0nder si: large tents and at numerous 5oot&s and disla9 anels? t&ousands of eole e:erience "edic culture as it was resented to t&e s &ol9 names! I &is u5lic c&anting? inaugurated in India five &undred 9ears ago? is alwa9s accomanied 59 t&e distri5ution of free rasada! In some countries? t&e temles sonsor free rasada restaurants! For e:amle? at $ukunda>s 8ro;In Centre in S9dne9? Australia? over one million meals &ave 5een given awa9 59 t&e end of 43! Anot&er rasada;distri5ution rogram started in 42,? w&en Srila Pra5&uada looked out t&e window of &is room one da9 in Sri $a9aur? India? and saw a 9oung girl searc&ing t&roug& some gar5age for food! At t&at moment &e resolved t&at no one wit&in ten kilometers of t&e %are *ris&na temle in Sri $a9aura s&ould ever go &ungr9? and &e told t&is to &is disciles! A few da9s later? looking out t&e same window? Srila Pra5&uada was &a9 to see &is disciles assing out rasada to &undreds of villagers? w&o sat in long rows eating &eartil9 from round leaf lates! GContinue t&is forever?G Srila Pra5&uada told &is disciles! GAlwa9s distri5ute rasada!G &is was t&e 5irt& of t&e IS*CN Food 7elief rogram? w&ic& now
distri5utes more t&an fifteen t&ousand meals eac& week? eseciall9 in India? Banglades& and Africa! A similar ro@ect? %are *ris&na Food for =ife? lives u to its motto GFeeding t&e %ungr9 s leading romoters of a vegetarian diet as a long;range solution to t&e ro5lem of world &unger! And to relieve t&e immediate effects of &unger? t&e devotees of *ris&na are feeding disaster victims? t&e &omeless? t&e unemlo9ed? and t&e &ungr9 t&roug& t&is GFood for =ifeG rogram!
-) The Science of Eating and 5ood Hea%th
+ri hagavan hanvantari, the inaugurator of the s&ien&e of medi&ine in the ?niverse.
India is t&e &ome not onl9 of vegetarian cooking? 5ut also of t&e science of &ealt&ful living! &e scriture known as t&e A9ur;veda? is t&e oldest known work on 5iolog9? &9giene? medicine? and nutrition! &is 5ranc& of t&e "edas was revealed t&ousands of 9ears ago 59 Sri B&agavan 8&anvantari? an incarnation of *ris&na! GldG is not t&e same as GrimitiveG? &owever? and some of t&e instructions of t&e A9ur;veda will remind toda9>s reader of modern nutritional teac&ings or @ust lain common sense! t&er instructions ma9 seem less familiar? 5ut t&e9 will 5ear t&emselves out if given t&e c&ance! t 5e surrised to see 5odil9 &ealt& discussed in siritual writings! &e "edas consider t&e &uman 5od9 a divine gift? a c&ance for t&e imrisoned soul to escae from t&e c9cle of 5irt& and deat&! &e imortance of &ealt&ful living in siritual life is also mentioned 59 =ord *ris&na in t&e B&agavad;gita B&agavad;gita (1!1;2)? G&ere is no ossi5ilit9 of 5ecoming a 9ogi? 9ogi? Ar@una? if one eats too muc& or eats too little? slees too muc& or does not slee enoug&!
ne w&o is temerate in &is &a5its of eating? sleeing? working? and recreation can mitigate all material ains 59 racticing t&e 9oga s9stem!G Proer eating &as a dou5le imortance! Besides its role in 5odil9 &ealt& ; over;eating? eating in a distur5ed or an:ious state of mind? or eating unclean foods causes indigestion? Gt&e arent of all diseasesG ; roer eating can &el t&e asiring transcendentalist attain master9 over &is senses! Gf all t&e senses? t&e tongue is t&e most difficult to control?G sa9s t&e Prasada;seva9a? a song comosed 59 Srila B&aktivinoda &akura? one of t&e siritual redecessors of Srila Pra5&uada? G5ut *ris&na &as kindl9 given us t&is nice rasada to &el us control t&e tongue!G %ere are a few guidelines for good eating taken from t&e A9urveda and ot&er scritures! Spirit'a%i6e yo'r eating
&e B&agavad;gita (2!3;6) divides foods into t&ree classes# t&ose of t&e ualit9 of goodness? t&ose of t&e ualit9 of assion? and t&ose of t&e ualit9 of ignorance! &e most &ealt&ful are t&e foods of goodness! GFoods of t&e ualit9 of goodness Hmilk roducts? grains? fruits? and vegeta5les increase t&e duration of life urif9 one>s e:istence and give strengt&? &ealt&? &ainess? and satisfaction! Suc& foods are sweet? @uic9? fatt9? and alata5le!G Foods t&at are too 5itter? sour? salt9? ungent? dr9 or &ot? are of t&e ualit9 of assion and cause distress! But foods of t&e ualit9 of ignorance? suc& as meat? fis&? and fowl? descri5ed as Gutrid? decomosed? and unclean?G roduce onl9 ain? disease? and 5ad karma! In ot&er words? w&at 9ou eat affects t&e ualit9 of 9our life! &ere is muc& needless suffering in t&e world toda9? 5ecause most eole &ave no ot&er criterion for c&oosing food t&an rice and sensual desire! &e urose of food? &owever? is not onl9 to increase longevit9 and 5odil9 strengt&? 5ut also to urif9 t&e mind and consciousness! &erefore t&e siritualist offers &is food to t&e =ord 5efore eating! Suc& offered food clears t&e wa9 for siritual rogress! &ere are millions of eole in India and around t&e world world w&o would not consider eating unless unless t&eir food was offered first to =ord *ris&na! Eat at fi7ed ti&es
As far as ossi5le? take 9our main meal at t&e solar midda9? w&en t&e sun is &ig&est? 5ecause t&at>s w&en 9our digestive ower is strongest!
A c&eerful mood &els digestion a siritual mood? even more! Eat in leasant surroundings and center t&e conversation around siritual toics! According to t&e *sema;kutu&ala? a "edic cook5ook from t&e 'nd centur9 A!8!? a leasant atmos&ere and a good mood are as imortant to roer digestion as t&e ualit9 of t&e food! =ook uon 9our food as *ris&na>s merc9! Food is a divine gift? so cook it? serve it? and eat it in a sirit of @o9ful reverence!
Co&bine foods $ise%y
Foods s&ould 5e com5ined for taste? and for efficient digestion and assimilation of nutrients! 7ice and ot&er grains go well wit& vegeta5les! $ilk roducts suc& as c&eese? 9ogurt? and 5uttermilk go well wit& grains and vegeta5les? 5ut fres& milk does not go go well wit& vegeta5les! &e t9ical "edic lunc& of rice? slit;lentil sou? vegeta5les? and c&aatis is a erfectl9 5alanced meal! Avoid com5ining vegeta5les wit& raw fruits! (Fruits are 5est eaten as a searate meal or wit& &ot milk!) Also avoid mi:ing acidic fruits wit& alkaline fruits? or milk wit& fermented milk roducts! Share prasada $ith others
Srila 7ua .osvami e:lains in t&e 0adesamrita? a five;&undred 9ear;old classic a5out devotional service? Gne of t&e wa9s for devotees to e:ress love is to offer rasada and accet rasada from one anot&er!G A gift from .od is too good a t&ing to kee to oneself? so t&e scritures recommend så rasada wit& ot&ers? 5e t&e9 friends or strangers! In ancient India ; and man9 still follow t&e ractice ; t&e &ouse&older would oen &is door at mealtime and call out? GPrasada rasada rasada If an9one is &ungr9? let &im come and eatG After welcoming &is guests and offering t&em all t&e comforts at &is disosal? &e would feed t&em to t&eir full satisfaction 5efore taking &is own meal! Even if 9ou can>t follow t&is ractice? look for occasions to offer rasada to ot&ers? and 9ou will areciate rasada more 9ourself! Be c%ean
"edic culture laces great em&asis on cleanliness? 5ot& internal and e:ternal! For internal cleanliness ? we can cleanse t&e mind and &eart of material contamination 59 c&anting "edic mantras? articularl9 t&e %are *ris&na mantra! E:ternal cleanliness includes keeing a &ig& standard of cleanliness w&en cooking and eating! Naturall9 t&is includes t&e usual good &a5its of was&ing t&e &ands 5efore eating? and t&e &ands and mout& after! Eat &oderate%y
"italit9 and strengt& deend not on &ow muc& we eat? 5ut on &ow muc& we are a5le to digest and a5sor5 into our s9stem! &e stomac& needs working sace? so instead of filling it comletel9? fill it @ust &alfwa9? 59 eating onl9 &alf as muc& as 9ou t&ink 9ou can? and leave a fourt& of t&e sace for liuids and t&e ot&er fourt& for air! +ou>ll &el 9our digestion and get more leasure from eating! $oderate eating will also give satisfaction to 9our mind and &armon9 to 9our 5od9! vereating makes t&e mind agitated or dull and t&e 5od9 &eav9 and tired! 8on9t po'r $ater on the fire of digestion
"isi5le flames and invisi5le com5ustion are two asects of w&at we call GfireG! 8igestion certainl9 involves com5ustion!
food is digested 59 a fire called at&aragni (t&e Fire in t&e Bell9)! &erefore? 5ecause we often drink wit& our meals? t&e effect of liuid on fire 5ecomes an imortant consideration in t&e art of eating! 8rinking 5efore t&e meal temers t&e aetite and? conseuentl9? t&e urge to overeat! 8rinking moderatel9 w&ile eating &els t&e stomac& do its @o5? 5ut drinking afterwards dilutes t&e gastric @uices and reduces t&e fire of digestion!
&e scritures tell us t&at for ever9 5it of food wasted in times of lent9? an eual amount will 5e lacking in times of need! Put on 9our 9our late onl9 as muc& as 9ou can eat? and save an9 leftovers for t&e ne:t meal! (o re&eat food it is usuall9 necessar9 to add liuid and simmer in a covered an! Stir well and freuentl9!) If for some reason rasada &as to 5e discarded? t&en feed it to animals? 5ur9 it? or ut it in a 5od9 of water! Prasada is sacred and s&ould never 5e ut in t&e t&e gar5age! <&et&er cooking or eating? 5e careful a5out not wasting food! Try an occasiona% fast
It ma9 seem unusual for a cook5ook to recommend fasting? 5ut according to t&e A9ur;veda? fasting strengt&ens 5ot& will ower and 5odil9 &ealt&! An occasional fast gives t&e digestive s9stem a rest and refres&es t&e senses? mind? and consciousness! In most cases? t&e A9ur;veda recommends a water fast! uice fasting is oular in t&e s t&irst! at&aragni? t&e fire of digestion? 5eing freed from t&e task of digesting food? is 5us9 incinerating t&e accumulated wastes in t&e 5od9? and too muc& water in&i5its t&e rocess! 8evotees of *ris&na o5serve anot&er kind of fast on Ekadasi? t&e elevent& da9 after t&e full moon and t&e elevent& da9 after t&e new moon? 59 a5staining from grains? eas? and 5eans! &e Bra&ma;vaivarta scriture sa9s? Gne w&o o5serves Ekadasi is freed from all kinds of reactions to sinful activities? and t&ere59 advances in ious life!G
.) tensi%s
Peole new to Indian cooking are often delig&ted to find t&at success deends more on creative ingenuit9 t&an on secialiDed euiment! If 9our kitc&en is well;euied wit& common utensils ; fr9ing ans? sauceans? knives? a slotted soon? mi:ing 5owls? a grater? a metal strainer? a colander? cutting 5oards? c&eese clot&? a set of measuring soons? and ma95e a scale ; 9ou &ave all 9ou need to cook genuine Indian meals!
+ou can also use modern aliances suc& as ressure cookers and food rocessors in Indian cooking! A ressure cooker is useful for seeding u t&e dal sous and c&ick;ea rearations a food rocessor? for mincing ginger and &er5s? and for kneading 5read doug& and aneer! (It kneads t&e aneer in @ust a few seconds! 8on>t let it run longer? or t&e aneer will fall aart!) $icrowave ovens are susected 59 some scientists to diminis& t&e nutritive value of food so t&erefore we don>t recommend t&eir use! &e functions of most utensils used in Indian cooking can often 5e erformed 59 t&eir
&andles t&at is used t&roug&out India! %eav9 metal distri5utes &eat evenl9 and revents food from 5urning or scorc&ing! &in ans made from lig&t metals will develo &ot sots to w&ic& food invaria5l9 sticks! See t&at 9our ans &ave tig&t;fitting lids! (Food generall9 cooks uicker wit& a lid and it saves energ9!) Avoid using aluminum ans? w&ic& c&emicall9 taint 9our foods? eseciall9 t&ose containing milk roducts and acidic ingredients! ¤ &e versatile electric 5lender can relace t&e grinding stone used dail9 in t&e Indian kitc&en!
In addition to owdering sices? a 5lender will liuef9 or uree fruits and vegeta5les! .et a 5lender wit& 5lades close to t&e 5ottom so it will ulveriDe small uantities! Anot&er &and9 mac&ine is an electric coffee grinder! It can grind small uantities of sices or nuts in seconds? and it>s ine:ensive! If 9ou don>t care for Gelectric cooking?G 9ou can get e:cellent results wit& a mortar and estle (and a little el5ow grease)! ¤
considered &ard to clean? are more ractical t&an metal soons? w&ic& 5urn 9our fingers and can affect t&e taste of t&e food! t o5tain t&em? t&eir
or stainless steel! Because it &as a wide to and a concave 5ottom? it allows 9ou to use a small amount of oil to fr9 a large amount of food! It is sometimes used for sauteing vegeta5les! A C&inese wok &as t&e same s&ae as a kar&ai and makes a good su5stitute! Bot& are easil9 availa5le and reasona5l9 riced! &e most useful siDe is ' to inc&es (,6 to , cm) across! If 9ou can>t find eit&er a kar&ai or a wok? 9ou can use a fr9ing an wit& dee sides instead! ¤ lava! A circular? slig&tl9 concave? cast;iron fr9ing an wit& a &andle! It>s ideal for making
c&aatis? arat&as? and atties! A cast;iron fr9ing an wit& a good distri5ution of &eat can relace t&e tava! Even a well;seasoned griddle will do! For making c&aunces and dr9;roasting sices? 9ou can use a small cast;iron fr9ing an! ¤ C&imti! A air of long flat tongs wit& 5lunt edges used to turn a c&aati and &old it over a
flame wit&out uncturing it! An9 long 5lunt;edged tongs are @ust as suita5le! ¤ "elan! A solid wooden rolling in wit&out &andles! It>s a5out ' to inc&es (,6 to , cm)
long? and it>s wide in t&e middle and graduall9 taers off to t&e ends! It>s ver9 &and9 for
rolling Indian 5reads! If 9ou can>t find one? &ave someone make one for 9ou! t&erwise use w&atever rolling in 9ou &ave! ¤ $asala di55a! A stainless steel or 5rass container t&at &olds seven small containers wit&
sices for dail9 use! A metal lid fits snugl9 over t&e to! If t&is useful item cannot 5e found? a wooden sice 5o: wit& glass containers will do t&e @o5!
) S'ggested *en's
Following t&e "edic custom of a su5stantial 5reakfast? an even more su5stantial lunc&? a lig&t dinner? and from time to time an ela5orate feast? t&e suggested menus in t&is section will give 9ou an idea of w&ic& dis&es go well toget&er! ll 5e a5le to make a different menu for eac& da9 of t&e mont&! Feel free? of course? to add rearations to t&e menus or delete t&em? as 9ou wis&!
¤ A t9ical 5reakfast consists of a main dis& of grains and vegeta5les? a lig&t 5read? a little
9ogurt? and a slice of fres& ginger! A natural &er5 tea (like ginger tea) will go well wit& t&is meal! If 9ou refer a lig&ter 5reakfast? t&ere are man9 ossi5ilities? suc& as uris and @am? s&rik&and and aadams? vegeta5le or fruit akoras? a rait a? or fres& fruit and 9ogurt! Scram5led c&eese wit& fried tomatoes <&ole;w&eat ancakes Fried c&ick;eas and eers Salt9 9ogurt drink "egeta5le and dal stew Steamed dal and 9ogurt Coconut c&utne9 +ogurt Boiled rice? dal? and vegeta5les Banana uris Fried c&ick;eas in 9ogurt +ogurt "egeta5le semolina Potato;stuffed ancakes Siced c&ick;eas Sweet 9ogurt drink ¤ &e classic "edic lunc& consists of rice? dal? c&aatis? and a vegeta5le! o round it out? 9ou
can add a salad? c&utne9? sweet? and 5everage! In t&e summer a little 9ogurt goes well wit& lunc&! Plain w&ite rice 8al and vegeta5le sou C&aatis .reen 5eans in sauce omato c&utne9 or Sinac& and 9ogurt salad Fruit fritters Salt9 9ogurt drink 7ice and 9ogurt omato and toor dal sou C&aatis Egglant? sinac&? and tomato uree 8al crouettes in 9ogurt 8ate and tamarind c&utne9 Sweet semolina udding
=emon rice Cream9 vegeta5le sou C&ick;ea;flour ancakes Peas? c&eese? and tomatoes Pineale c&utne9 or Potato and coconut salad Indian ice cream Anise;flavored drink Coconut rice 0rad dal wit& siced 9ogurt C&ick;ea;flour 5read Cauliflower and otatoes in sauce Pan;fried seasoned c&eese Creamed vermicelli Cumin and tamarind drink ¤ For dinner? a vegeta5le wit& a lig&t 5read goes well wit& a savor9? c&utne9? sweet? and
5everage! It>s not advisa5le to eat a lot of grain 5efore resting? ot&erwise t&e stomac& works &ard all nig&t! For a snack 5efore retiring? tr9 &ot milk and 5anana uris! Seasoned okra wit& coconut Indian crackers Fried otato atties omato c&utne9 Cris fried sirals Bengali mi:ed vegeta5le stew Flak9 w&ole;w&eat 5read Ale c&utne9 Fruit turnovers =emon drink Stuffed ca55age leaves Puris =emon rice Carrot udding Anise;flavored milk "egeta5le and dal stew Potato;filled flat 5read "egeta5le fritters $int c&utne9 &ick? flavored 9ogurt ¤ Srila Pra5&uada gave us t&is standard feast menu# an oulent rice? a wet vegeta5le? a dr9
vegeta5le? a savor9? a c&utne9? uris? a raita? one or two sweets? a 5everage? and k&ir! A sumtuous feast gives man9 eole a c&ance to e:erience t&e oulence of *ris&na! Srila Pra5&uada taug&t t&at normall9 a devotee does not &anker for alata5le dis&es? and eats onl9
w&at &e needs! &erefore &e advised t&e devotees to eat simle meals during t&e week? and on Sunda9? to en@o9 t&e Glove feastG wit& t&e temle guests! &e num5er of feast dis&es can increase unlimitedl9! In our temles? we cele5rate ausicious occasions suc& as t&e 5irt&da9 of =ord *ris&na or t&e siritual master wit& feasts of as man9 as 63 dis&es? ( or even more! $i:ed vegeta5le rice 8ee;fried c&eese 5alls in cream sauce Potatoes au gratin Siced carrot crouettes $int c&utne9 Banana uris Fruit turnovers Cumin and tamarind drink Sweet rice Plain w&ite rice Sweet and sour vegeta5le Steamed sinac& and c&eese "egeta5le fritters omato c&utne9 Puris C&ick;ea;flour confections =emon drink Sweet rice Sic9 rice "egeta5le and c&eese stew Fried cauliflower? otatoes and c&eese 8al crouettes in 9ogurt 8ate and tamarind c&utne9 Puris &ick? flavored 9ogurt Anise;flavored drink Sweet rice Saffron rice wit& c&eese 5alls Sinac& 5alls in tomato sauce Stuffed vegeta5les "egeta5le turnovers Coriander c&utne9 $asala uris Fanc9 Indiacen c&eese sweet Sweet 9ogurt drink Sweet rice
0) #reparing and Ser"ing a Vedic *ea%
Prearing food for t&e leasure of t&e Sureme Personalit9 of .od&ead is a wonderful wa9 to e:ress creativit9! Com5ining colors? flavors? and te:tures in various dis&es (and not going over 9our 5udget) develos t&e skill of a true artist! Cooking for *ris&na calls for a ersonal touc&? and t&e cook s&ould desire not onl9 to feed 5ut also to delig&t!
"edic cooking is ractical 5ecause it means making t&e 5est dis&es in t&e s&ortest time! ne w&o cooks to lease t&e Sureme 5ord cooks efficientl9? wit&out &aste or waste! Srila Pra5&uada s&owed us &ow to make a comlete meal in less t&an an &our! 0se time to 9our 5est advantage 59 5eing organiDed! For e:amle? lan t&e seuence in w&ic& 9ou>ll cook t&e dis&es! Start t&e meal t&e nig&t 5efore! It takes onl9 a few minutes to start a 9ogurt culture? make aneer and &ang it to drain? or ut 5eans to soak! Almost all Indian sweets can 5e made a da9 in advance and ket in t&e refrigerator until needed! Also? on t&e da9 t&e meal is served? 9ou can make and c&ill t&e 5everage several &ours a&ead! If 9ou>re new at Indian cooking? it ma9 5e useful to arrange all t&e ingredients 5efore 9ou start? since t&e cooking will call for 9our uninterruted attention! Start wit& t&e dis&es t&at need to cook t&e longest? suc& as dal and cooked c&utne9! $ake t&e 5read doug& ne:t so 9ou>ll &ave enoug& time for it to stand! If 9ou &aven>t made fres& c&eese t&e nig&t 5efore? 9ou can make it now and ress it under a weig&t! If 9ou>re making rice or &alava? ut a ot of water over &eat! Now start on t&e vegeta5les? savories? and side dis&es! If one dis& in t&e menu reuires a great deal of rearation? see t&at ot&ers are uick and eas9! Cook t&e 5reads and savories at t&e end? so 9ou can serve t&em &ot! +ou>ll kee 9our mind clear and reduce t&e cleaning at t&e end if 9ou clean as 9ou cook! GCooking means cleaning?G Srila Pra5&u;ada said! ake t&e time to songe off working surfaces? and was& ots as 9ou go along! nce 9ou realiDe t&at &alf t&e leasure of t&e cooking is in t&e cleaning? 9ou>ll alwa9s leave t&e kitc&en cleaner t&an it was w&en 9ou 5egan! &e same care t&at goes into rearing t&e meal s&ould go into resenting it! In India? w&ere t&ere is no ta5le setting as in t&e t! Alco&ol dulls t&e consciousness and o5scures t&e delicate taste of vegetarian food? so it>s 5etter to drink water or one of t&e 5everages from t&is 5ook! Normall9? no tea or coffee is served after an Indian meal! Instead one c&ews a little anise seed and crus&ed cardamom to refres& t&e mout& and lease t&e stomac&!
Silverware is otional! Indians eat wit& t&e fingers of t&e rig&t &and (t&e left &and cleans t&e 5od9 t&e rig&t one feeds it)! Fingers Indian food? it seems? were meant for eac& ot&er! %ow else could 9ou tear off a iece of c&aati? wra it around a 5it of sauce;covered vegeta5le? and conve9 it to 9our mout& wit&out losing an9 on t&e wa9J +ou can? of course? use silverware if 9ou refer! A well;reared meal served &ot? on time? and in a5undance is an even greater leasure w&en t&e erson serving it is eager to lease &is guest! &e erson eating t&e meal ma9 c&oose to eat moderatel9? 5ut t&e erson serving t&e meal s&ould siml9 5e concerned wit& feeding &is guests to t&eir &earts> content! A "aisnava song glorif9ing t&e siritual master sa9s? G<&en t&e siritual master sees t&at t&e devotees are satisfied 59 eating *ris&na;r asada? t&en &e is satisfied!G s oen decree t&at ever9one s&ould eat as muc& rasada as ossi5le created a &umorous mood and a famil9 feeling! No one was allowed to sit? icking at &is food? ni55ling olitel9! &e9 ate wit& a gusto Swami@i HSrila Pra5&uada almost insisted uon! If &e saw someone not eating &eartil9? &e would call t&e erson>s name and smilingl9 rotest? ><&9 are 9ou not eatingJ ake rasada!> And &e would laug&! ><&en I was coming to 9our countr9 on t&e 5oat?> &e said? >I t&oug&t? >%ow will t&e Americans ever eat t&is foodJ> And as t&e 5o9s us&ed t&eir lates forward for more? *eit& Hnow %is 8ivine .race *irtanananda Swami would serve seconds ; more rice? dal? c&aatis? and sa5@i!G Even =ord *ris&na %imself? in %is incarnation 66 9ears ago as Sri C&aitan9a $a&ara5&u? derived great leasure from serving rasada to %is devotees! &e Sri C&aitan9a;c&aritamrita? t&e Bengali devotional classic a5out t&e astimes of t&is most magnaminous incarnation of .od&ead sa9s# GSri C&aitan9a $a&ara5&u was not accustomed to taking rasada in small uantities! %e t&erefore ut on eac& late w&at at least five men could eat! Ever9one was filled u to t&e neck 5ecause Sri C&aitan9a $a&ara5&u ket telling t&e distri5utors? >.ive t&em more .ive t&em more>G And since =ord C&aitan9a was t&e omniscient =ord %imself? %e astonis&ed ever9one 59 knowing e:actl9 w&at eac& erson wanted! In t&is wa9 %e fed all t&e devotees until t&e9 were full9 satisfied! +ou and 9our guests will also 5e full9 satisfied! <&et&er 9ou sit on t&e floor or at a ta5le? w&et&er 9ou eat wit& 9our fingers or wit& silverware? w&et&er 9ou serve or are served? w&et&er 9ou &ave a meal of one dis& or ,6? 9ou>ll find 9our &ome;cooked Indian meal a true feast for t&e senses? t&e mind? and t&e soul!
Recipes
1) #oints to consider $hen 'sing the recipes
¤ &e recies in t&is 5ook make ortions for four to si: eole! ¤ Eac& recie lists t&e ingredients in t&e order of t&eir use! ¤ For Britis&? Canadian? and Australian users? t&ere are conversion ta5les in t&e aendi: on
age '42! ¤ &e cu measurement in t&is 5ook is one w&ic& &olds 3 fl oD (',1!1 ml) of water? - oD (66
g) of flour? 2 oD ('66 g) of tnung dal? 1 oD (2 g) of rice? oD (6 g) of semolina or farina? 2 oD ('66 g) of granulated sugar! ¤ All cu and soon measures given in t&e recies are level! ¤ wo of t&e most common ingredients in t&e recies ; g&ee (clarified 5utter) and aneer
(&omemade c&eese) ; are descri5ed in t&e section on milk roducts? 5eginning on age 33! o know &ow muc& milk 9ou need to make a secific amount of aneer? see t&e c&art on age 4! ¤ $an9 recies give t&e c&oice 5etween g&ee and vegeta5le oil! If 9ou use vegeta5le oil? use
mi:ed vegeta5le oil? or eanut oil? corn oil? sunflower oil? safflower oil? or mustard oil! live oil is not recommended? 5ecause its strong flavor overowers t&e su5tle taste of t&e sices! ¤ &e term Gt&ick creamG refers to ordinar9 sweet cream? w&ic& is called &eav9 cream in t&e
0!S! and single cream in t&e 0!*! ¤ As a rule? allow /' ts of salt to l5 (-6 g) of vegeta5les? and /' ts to cu ('6 ml) of
water! 7emem5er t&at it>s easier to add salt later t&an to remove it! ¤ &e aro:imate siDes for cut ieces of food are#
cu5ed ; /' to inc& ( to '! cm) across diced ; /- inc& ( mm) across minced ; /3 inc& (, mm) across!
¤ 8on>t 5e discouraged if an9t&ing goes wrong! Even t&e 5est cooks &ave failures success
comes wit& ractice! ¤ $ost recies end wit& suggestions for serving! &e suggested com5inations of dis&es are
onl9 guidelines ; 9ou>ll undou5tedl9 want to e:eriment wit& ot&ers! &ere>s one suggestion? &owever? t&at goes wit& ever9 recie and ever9 com5ination# offer t&e food first to =ord *ris&na! <&en offering food to *ris&na? remem5er !!! ¤ &e offering actuall9 5egins in t&e kitc&en? so don>t taste t&e food during t&e cooking! =et
*ris&na 5e t&e first to en@o9! ¤ <&en t&e cooking is finis&ed? lace a generous ortion on a late I for *ris&na! If ossi5le?
reserve a set of lates and 5owls for %is e:clusive use! ¤ Set t&e late 5efore a icture of *ris&na (9ou can use t&e one on age ,3 of t&is 5ook)! ¤ In a devotional mood? ask *ris&na to accet 9our offering! +ou can do t&is 59 reciting t&ree
times t&e %are *ris&na mantra# %are *ris&na? %are *ris&na? *ris&na *ris&na? %are %are %are 7ama? %are 7ama? 7ama 7ama? %are %are ¤ Afterward? remove t&e food from t&e offering late! &is food and an9 food remaining in
t&e cooking ots ma9 now 5e served!
2) Spices and Herbs
---===---
! Asafetida (&ing) '! Cardamom (elaic&i) ,! Ca9enne eer (esa &ui lal mirc&) -! C&illies? fres& (&ari mirc&) ! C&illies? w&ole? dried (sa5ut lal mirc&) 1! Cinnamon (dalc&ini) 2! Cloves (laung) 3! Coriander? fres& (&am d&ania) 4! Coriander seeds? w&ole and ground (d&ania? sa5ut and esa) 6! Cumin seeds? w&ole and ground (safed @eera? sa5ut and esa) ! Curr9 leaves (kari atti) '! Fennel (sauf) ,! Fenugreek (met&i) -! .inger? fres& (adrak) ! *alin@i seeds (kalin@i) 1! $ango owder (amc&ur) 2! $int leaves (udina ki atti) 3! $ustard seeds? 5lack (rai) 4! Nutmeg (@ai&al) '6! 7ose;water (gula5 @al) '! Saffron (kesar) ''! amarind (imli) ',! urmeric (&aldi) ---===---
&e &eart of Indian cooking is t&e seasoning ; t&e wise use of t&e sices? &er5s? and seasonings! Sices are roots? 5arks? or seeds? used w&ole? crus&ed? or owdered! %er5s are fres& leaves or flowers! Seasonings include suc& natural ingredients as salt? citric @uices? nuts? and rose;water! &e imaginative use of selected aromatic sices and &er5s to 5ring out t&e dormant flavors of a dis& gives Indian cooking its uniue c&aracter! It is not &eav9 sicing 5ut delicate sicing t&at is resonsi5le for t&e aetiDing nuances of su5tle taste and aroma! &e e:tent to w&ic& a dis& need 5e siced is not rigid it>s a matter of ersonal taste! Alt&oug& Indian food is alwa9s siced (a dis& ma9 call for one sice or more t&an ten)? it doesn>t &ave to 5e &ot! &e &otness in Indian food comes from c&illies? and 9ou can use as man9 or as few as 9ou want! +ou can even leave t&em out entirel9? and 9our food will still 5e tast9 and aut&enticall9 Indian! Sices and &er5s? t&e G@ewels of Indian cooking?G make t&e meal not onl9 tast9 5ut also more digesti5le! $ost sices &ave medicinal roerties! urmeric? for e:amle? is a diuretic ca9enne eer? a gastric stimulant and fres& ginger? a tonic! &e science of using sices to accentuate t&e taste of foods and maintain good &ealt& goes 5ack t&ousands of 9ears? to t&e A9ur;veda and Art&a;sastra scritures! A t&ousand 9ears ago? Ba5er t&e .reat? t&e founder of t&e $ogul Emire in India? aid a &ig& tri5ute to t&e role of sices in Indian cooking! GIf m9 countr9men &ad &ad t&e Indians> knowledge of sices?G &e wrote in &is memoirs? t&e Ba5ernama? GI would &ave conuered t&e w&ole world!G &e magic of sicing is in t&e masala? t&e 5lend! &e cook w&o knows &ow to 5lend sices and &er5s can transform ever9da9 foods into an unlimited variet9 of succulent dis&es? eac& wit& its own taste! Even t&e &um5le otato will reveal a surrising variet9 of flavors? 5roug&t out 59 t&e masalas wit& w&ic& it is cooked! Ho$ to &ake &asa%as
&e tec&niue of 5rowning sices in &ot g&ee or oil to release t&eir flavors and aromas is uniue to Indian cooking! In making a masala sometimes 9ou use w&ole sices? sometimes owdered sices? 5ut most often a com5ination of 5ot&! First assem5le t&e sices near t&e stove! &en &eat @ust enoug& g&ee or vegeta5le oil to kee t&e sices and ot&er ingredients from sticking to t&e an (generall9 or ' ta5lesoons)! $ake it e:tremel9 &ot 5ut not 5urning! &en dro t&e sices into t&e g&ee! &e9 immediatel9 5egin to swell? o? 5rown? or c&ange in some ot&er wa9! &en @ust at t&e recise moment? w&en t&e sices are 5rowned and read9? our t&em over t&e dis& 9ou>re cooking? or ut w&at 9ou>re cooking into t&e seasonings to saute or simmer! Since different sices take different times to 5rown? 9et must finis& all at once? a sense of timing is of aramount imortance! For e:amle? a recie ma9 call for cumin seeds? fenugreek seeds? grated fres& ginger? ground coriander? and owdered asafetida! Since t&e cumin and fenugreek seeds 5ot& take a5out ,6 seconds to 5rown? add t&em toget&er to t&e &ot g&ee or oil first! &en ten seconds later? add t&e grated ginger? w&ic& takes a5out '6 seconds! &e ground coriander takes a5out seconds to 5rown? so toss it in seconds later? and finall9? add t&e asafetida! And t&ere 9ou>ve got it
<&en 9ou add a dis& 9ou>re cooking to a masala? stir it at first to coat t&e ingredients wit& t&e sices and to revent t&e sices from overcooking on t&e 5ottom of t&e an! In recies t&at call for ground sices onl9? t&e g&ee or vegeta5le oil s&ould 5e onl9 moderatel9 &ot? so t&at t&e sices will 5rown wit&out 5urning! And aside from t&e masala? &er5s and seasonings generall9 go in during t&e cooking? or at t&e end! ll 5ecome familiar wit& t&e flavor and aroma of eac& sice! ll use ver9 small uantities! For mild sices? suc& as cumin seeds and ground coriander? 9ou>ll use more! Some masala 5lends? suc& as anc& masala and garam masala? can 5e reared in advance! +ou can make enoug& to last several weeks or even mont&s! Panc& masala? a mi:ture of five w&ole sices? is used mostl9 in cooking vegeta5les! .aram masala? literall9 G&ot sicesG (to warm t&e 5od9)? is actuall9 a mi:ture of ground sweet sices! It>s added to a dis& at t&e end of cooking? sometimes @ust 5efore serving! %ere is one recie for anc& masala and one for garam masala# #anch &asa%a:
' t5s cumin seeds ' t5s 5lack cumin seeds or kalin@i seeds ' t5s 5lack mustard seeds ' t5s anise or fennel seeds t5s fenugreek seeds $i: all t&e sices and store t&em in an airtig&t @ar in a cool? dr9? dark lace! S&ake t&e @ar 5efore eac& use to make sure t&e sices are evenl9 distri5uted! 5ara& &asa%a:
- t5s coriander seeds ' t5s cumin seeds ' t5s 5lack eer corns ' ts cardamom seeds ts w&ole cloves ' cinnamon sticks? ' inc&es ( cm) long 8r9;roast eac& of t&e sices searatel9 in a &eav9 cast;iron fr9ing an! After utting eac& sice into t&e an? s&ake t&e an until t&e sice turns a s&ade or two darker and gives off a fres&9;roasted aroma! <&en all t&e sices &ave 5een roasted? grind t&em toget&er to a fine owder in an electric coffee grinder! Put t&e ground masala into a glass @ar wit& a tig&t lid? and kee it in a cool lace! $ade wit& good;ualit9 sices and ket in an airtig&t container? garam masala will kee its taste and aroma for several mont&s! For anot&er garam masala mi:ture? dr9;roast and grind t&e same amounts of cardamom? cloves? and cinnamon as in t&e revious recie? t&en add &alf a nutmeg kernel? finel9 grated! Se"era% points to re&e&ber $hen 'sing spices
¤ Before using w&ole sices? eseciall9 t&ose 9ou 5u9 in large uantit9? ick t&roug& t&em to
eliminate an9 small stems or stones! ¤ *ee all 9our sices in tig&tl9 sealed @ars or cans in a cool? dr9 lace awa9 from direct
sunlig&t! o avoid soilage from constantl9 diing into t&e 5ig @ars? kee sices for dail9 use in small 5ottles! Be sure to la5el all @ars and containers! ¤ $an9 recies call for ground sices! 7at&er t&an urc&ase owdered sices? w&ic& soon
lose t&eir flavor? it>s alwa9s 5etter to 5u9 w&ole sices and grind t&em 9ourself as 9ou need t&em! In India it>s done on a grinding stone? 5ut an electric coffee grinder is e:cellent for t&is work! &e aroma and taste of fres&l9 ground sices is incomara5le! ¤ Avoid commerciall9 made curr9 owder or gourmet owders! ften made wit& inferior
sices? t&ese flavorless curr9 5lends lend a wearisome uniformit9 to 9our cooking! In India t&e9>re racticall9 unknown! It is far 5etter to make fres& sice 5lends of 9our own! ¤ Sometimes a recie reuires a masala aste! +ou can make t&is 59 grinding toget&er t&e
secified sices and a few dros of water wit& a mortar and estle! &en fr9 t&e aste in g&ee or oil for a minute or so to 5ring out its flavor 5efore adding t&e ot&er ingredients! ¤ Before 5eginning to cook? read t&e recie carefull9! .at&er t&e sices 9ou need near t&e
stove! &ere ma9 5e no time later to sto and &unt for a sice! Somet&ing on t&e stove ma9 5urn if 9ou do! ¤ Sometimes 9ou can use one sice as a su5stitute for anot&er 9ou don>t &ave! ften 9ou can
even leave out t&e unavaila5le sice and t&e dis& will still turn out fine! &e recies indicate some ossi5le su5stitutes and deletions! E:erience will also &el 9ou! ¤ Even t&oug& dried &er5s are often twice as ungent as fres& ones? use fres& &er5s w&enever
ossi5le! Instructions for growing and storing 9our own coriander and fenugreek are given on age 3! 4o'r Spice She%f
Since it>s t&e sices and seasonings? @udiciousl9 5lended? t&at give Indian food its distinctive c&aracter? it>s wort& w&ile to e:amine t&em one 59 one and 5ecome acuainted wit& t&eir ualities and uses! Asafetida (&ing)# &is aromatic resin? from t&e root of Ferula asafoetida? is used in small inc&es for its distinctive taste and medicinal roerties! Asafetida is so effective in reventing flatulence t&at it can cure &orses of indigestion! It>s availa5le as a resin or as a fine owder! &e resin form is t&e urer of t&e two? 5ut 9ou &ave to grate it w&en 9ou need it! Powdered asafetida is mi:ed wit& w&ite flour? 5ut it>s more convenient to use! Add a inc& or a fraction of a teasoon to &ot g&ee or vegeta5le oil for a second or two 5efore adding t&e ot&er ingredients! If 9ou can>t find asafetida or don>t want to use it? 9our recies will 5e all rig&t wit&out it! Carda&o& (elaic&i)# &e ale green seed ods of t&is mem5er of t&e ginger famil9? Elettaria cardamomum? are used to flavor sweets? or are c&ewed as a 5reat& sweetener and digestive! <&ite cardamom ods? w&ic& are not&ing ot&er t&an 5leac&ed green ones? are more easil9
availa5le? 5ut &ave less flavor! <&en cooking wit& w&ole ods? remove t&em 5efore serving? or us& t&em to t&e side of t&e late! &e9>re not meant to 5e eaten w&ole! <&en a recie calls onl9 for t&e 5lack? ungent seeds? remove t&em from t&e ods and ulveriDe t&em wit& a mortar and estle or wit& a rolling in! .round cardamom seeds are used in garam masala! Cayenne #epper (esa &ui lal mirc&)# Ca9enne owder? made from dried red c&illies? is often called red c&illi owder! &is is t&e sice t&at makes Indian food &ot! 0se it according to 9our taste! Chi%%ies; fresh (&ari mirc&)# &ese 5rig&t red or green seed ods of Casicum annum are found in 5ot& Asian groceries and in suermarkets! &e flat? round? w&ite seeds on t&e inside give &otness to food! If 9ou want flavor wit&out &otness? make a slit in t&e od and remove t&e seeds wit& t&e ti of a small knife! t like c&illies 9ou can use fewer t&an called for or eliminate t&em entirel9 from t&e recie! Cinna&on (dalc&ini)# rue cinnamon comes from t&e inner 5ark of an evergreen tree? Cinnamomum De9lanicum? native to Sri =anka and t&e s resence! Cloves can 5e used as a 5lood urifier? a digestive aid? and a local analgesic for toot&ac&e! 8r9;roasted and ground? t&e9 are an essential ingredient in garam masala! Bu9 cloves t&at are well formed and lum? not s&rivelled and dust9! Coriander; fresh (&ara d&ania)# &e fres& leaves of Coriandrum sativum are as widel9 used in India as arsle9 is in t&e t availa5le? 5ut t&e flavor won>t 5e t&e same;Fres& coriander is generall9 sold in 5unc&es! o store it? ut its roots or cut stalks into a small vase of water? insert t&e vase into a lastic 5ag? and kee it in t&e refrigerator! &e9 will kee for more t&an a week!
If 9ou &ave difficult9 5u9ing fres& coriander (or fres& fenugreek)? 9ou can easil9 grow it 9ourself! Scatter some coriander seeds in a small atc& of t&e garden? cover t&em wit& a t&in la9er of soil? and water t&em ever9 da9! &e9 will germinate in 3 to '6 da9s and grow raidl9! Pick t&e stalks w&en t&e9 are a5out 1 inc&es ( cm) &ig& and 5efore t&e lants go to seed! Coriander Seeds, whole and ground (d&ania? sa5ut and esa)# Coriander seeds are round? 5eige? and &ig&l9 aromatic! A most imortant sice in Indian cooking? t&e9 are 5ecoming increasingl9 oular in t&e s 5etter to grind 9our own! <&en a recie calls for roasted cumin? fr9 t&e amount of seeds 9ou want in a re;&eated fr9ing an! S&ake t&e an until t&e seeds darken a little and 5ecome fragrant! If 9ou need roasted and ground cumin seeds? ut t&e roasted seeds into an electric coffee grinder and grind t&em fine! If 9ou don>t &ave a coffee grinder? use a mortar and estle? or siml9 crus& t&e seeds wit& t&e 5ack of a soon!
*ala @eera? or 5lack cumin seeds (Cuminum nigrum)? smaller and darker t&an t&e w&ite ones? &ave a more 5itter taste and a s&arer smell! C'rry re an effective 5reat& sweetener! If 9ou can>t find t&em? su5stitute an eual amount of anise seeds! =en'greek (met&i)# &e leaves and tender stalks of rigonella fenumgraecum are a oular vegeta5le in India! Its suaris&? rat&er flat? 5rownis&;5eige seeds are essential in man9 vegeta5le curries and savories! In India? women eat fenugreek seeds wit& @agger9 (unrefined alm sugar) after c&ild5irt&? to strengt&en t&e 5ack? increase 5odil9 force? and stimulate t&e flow of 5reast milk! Fenugreek seeds &ave a slig&tl9 5itter flavor so don>t e:ceed t&e recommended uantities? and avoid 5urning t&em? w&ic& makes t&em more 5itter! Fenugreek? like coriander? is eas9 to grow (see age 3)! 5inger; fresh (adrak)# &is lig&t;5rown kno559 r&iDome of Lingi5er officinalis is used e:tensivel9 in all forms of Indian cooking! C&oose fres& ginger t&at is lum and not s&rivelled? t&at &as firm fles&? and t&at is onl9 slig&tl9 fi5rous! Before 9ou c&o? grate? slice? or grind ginger into a aste? scrae off its otato;like skin wit& a s&ar knife! o grate ginger? use t&e fine &oles of a metal grater! Powdered ginger can>t 5e su5stituted for fres&? 5ecause t&e flavor is different! 8ried ginger (sont&)? more ungent t&an fres& ginger? must 5e soaked
5efore use! (ne teasoon of dried ginger euals one ta5lesoon of c&oed fres& ginger!) .inger is used medicinall9 for colic and d9sesia! Eaten in small uantities it cures stomac&; ac&e? and ginger tea is an e:cellent remed9 for colds! Ka%inji Seeds (kalin@i)# &ese are t&e 5lack? teardro;s&aed seeds of t&e onion lant Nigella indica! &e9 imart a faint onion flavor and are used in vegeta5le dis&es and akora 5atter! Alt&oug& often confused wit& 5lack cumin seeds? t&e two &ave not&ing in common! If t&e9>re unavaila5le? siml9 leave t&em out of t&e recie! *ango #o$der (amc&ur)# &e raw fruits of t&e mango tree? $angifera indica? are cut into stris? t&en dried? ground? and used as a souring and flavoring agent in vegeta5le curries! $ango owder is used as freel9 in Nort& Indian cooking as lemon is in t 5e t&e same wit&out t&e seeds of Brassica @uncea! Black mustard seeds are round? tin9 (smaller t&an t&e 9ellow variet9)? and not reall9 5lack 5ut a dark reddis& 5rown! &e9 are ungent? nut;flavored? and nutritious? and t&e9 add te:ture and e9e aeal to a dis&! &e fr9ing of mustard seeds is one of t&e &ig&lig&ts of rearing masalas! +ou scatter seeds into a small amount of smoking &ot g&ee or oil? and a few seconds later t&e9 crackle and o ; and @um out of t&e an unless 9ou cover it uickl9! 't&eg (@ai&al)# Nutmeg is t&e kernel of t&e seed of t&e troical tree $9ristica fragrans! Bu9 w&ole kernels t&at are round? comact? oil9;looking? and &eav9! &e9 ma9 5e dark? or w&ite from t&e lime used to reel insects! .rated nutmeg is used in small amounts (sometimes wit& ot&er sices) to flavor uddings? sweets? and vegeta5le dis&es! It>s 5est to grate nutmeg straig&t into t&e dis& once grated it raidl9 loses its flavor! Store w&ole or owdered nutmeg in a tig&tl9 closed container! Rose>?ater (gula5;@al)# 7ose;water is t&e diluted essence of rose etals e:tracted 59 steam distillation! It>s a widel9 used flavoring in Indian sweets and rice dis&es! +ou can use a measuring soon for rose;water? 5ut if 9ou cook wit& rose essence or concentrate 5e careful not to use too muc&! Count t&e dros! Saffron (kesar)# Saffron is known as Gt&e king of sices!G It>s t&e dried stigma of t&e saffron crocus? Crocus sativus? w&ic& is cultivated in *as&mir? Sain? and Portugal! Eac& crocus flower &as onl9 t&ree saffron t&reads? so one ound of saffron takes t&e ∧lucked t&reads of a5out sevent9 t&ousand flowers! Saffron is e:ensive? 5ut a little goes a long wa9! Beware of c&ea saffron or G5astard saffron!G It looks similar and gives a saffron color? 5ut it &as none of t&e aut&entic fragrance!
Saffron &as a leasant delicate flavor and imarts a ric& 9ellow color to w&atever it>s mi:ed wit&! It>s used for flavoring and coloring sweets? rice dis&es? and 5everages! o e:tract t&e flavor and 5rig&t orange color from t&e saffron t&reads? dr9;roast t&em slig&tl9 and t&en
crum5le t&em and stee t&em in a ta5lesoon or so of warm milk! &en our t&e milk into t&e dis& to 5e flavored! Saffron is also availa5le in owdered form? w&ic& is twice as strong as t&e t&reads! Ta&arind (imli)# &is sour? acid;tasting seasoning comes from t&e large 5road 5ean od of a troical tree? amarindus indica! &e 5rown fles& (sometimes wit& t&e dark s&in9 seeds) is scraed from t&e ods? dried? and sold in ackets!
o use? remove t&e seeds and tear or c&o t&e ul into small ieces! Boil t&e ieces in a small amount of water for a5out 6 minutes? or until t&e ieces of ul soften and fall aart! (0se a5out one cu H'6 ml of water to 3 oD H'' g of tamarind!) &en force as muc& of t&e ul as ossi5le t&roug& a strainer! *ee t&e liuid and discard t&e fi5rous residue left in t&e strainer! If tamarind is unavaila5le? 9ou can simulate its flavor somew&at 59 a mi:ture of lemon @uice and 5rown sugar! T'r&eric (&aldi)# A mem5er of t&e ginger famil9 (Curcuma longa)? turmeric is a r&iDome t&at varies in color from dark orange to reddis&;5rown? 5ut w&en dried and ground into owder it is alwa9s 5rig&t 9ellow! It is used in small amounts to give a warm? ungent flavor to vegeta5les? sous? and savories? or siml9 to add color to rice dis&es! .round turmeric kees its coloring roerties for a long time 5ut loses its aroma uickl9! ne ounce is enoug& to kee at &ome unless 9ou live on sic9 rice and curries! urmeric stains? so 5e careful wit& 9our clot&es! It also 5urns easil9? so cook it wit& care! urmeric is used in A9ur;vedic medicine as a diuretic? 5lood urifier? and intestinal stimulant!
(3) *i%k #rod'cts
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.&ee (Clarified 5utter) ' Paneer (%omemade c&eese) , 8a&i (+ogurt) ---===---
Bot& modern te:t5ooks and t&e ancient "edas raise milk as a miracle food 5ecause it contains all t&e nutrients needed for good &ealt&! &e "edic scritures add t&at milk develos t&e fine cere5ral tissues needed for understanding *ris&na consciousness! In t&e "edic age? man9 9ogis lived onl9 on milk? w&ic& was so a5undant t&at &ouse&olders gave it awa9 freel9! Because milk nouris&es man 5ot& &9sicall9 and sirituall9? "edic culture considers it t&e most imortant of all foods? essential to a civiliDed societ9! &e imortance of milk indicates t&e imortance of rotecting cows! =ike &uman 5eings? a cow is &a9 w&en s&e feels rotected! A cow t&at can suckle &er calf and trust &er owner not to kill &er w&en s&e runs dr9 is &a9? and naturall9 gives sweeter? more a5undant milk! &e Srimad;B&agavatam tells us t&at under t&e rotection of t&e saintl9 king +ud&ist&ira? t&e cows were so &a9 t&at t&eir large udders filled to overflowing and t&e9 wet t&e ground wit& cream9 milk! Anot&er great "edic king? $a&ara@a Pariksit? astonis&ed to find someone tr9ing to kill a cow in &is kingdom? immediatel9 arrested t&e culrit and unis&ed &im!
Because eole drink t&e cow>s milk? t&e "edas consider t&e cow one of t&e mot&ers of &uman societ9! G&e 5lood of t&e cow is ver9 nutritious?G Srila Pra5&uada said? G5ut civiliDed men utiliDe it in t&e form of milk!G &e 5ull? w&o &els roduce grains 59 tilling t&e fields? is considered t&e fat&er of &uman societ9! &e interdeen;dance of man and t&e 5ull and cow is a erfect e:amle of t&e &armon9 of nature? as ordained 59 *ris&na %imself! Furt&ermore? 5ot& t&ese animals are considered valua5le 5ecause from t&em come anca; gav9a? five ure su5stances? namel9 milk? 9ogurt? g&ee? cow dung and cow urine! All t&ese su5stances are reuired in "edic ceremonies! Even t&e cows dung and urine are antisetic and fit for sacrificial offerings and medicine! &us? in B&agavad;gita *ris&na ersonall9 seaks of go;raks9am? cow rotection! 0nfortunatel9? in our GadvancedG civiliDation? eole neglect siritual knowledge and romote cow;killing on a massive scale! GIt is to 5e understood t&en?G writes Srila Pra5&uada? Gt&at &uman societ9 is advancing in t&e wrong direction and is clearing t&e at& to its own condemnation!G In t&e matter of rotecting cows? some meat;eaters will rotest? 5ut in answer to t&em we sa9 t&at since *ris&na gives stress to cow rotection? t&ose w&o are inclined to eat meat? desite all reasona5le arguments to t&e contrar9? s&ould eat t&e fles& of less imortant animals like &ogs? oultr9? or fis&? 5ut t&e9 s&ould not kill cows! &e "edas state t&at an9one imlicated in t&e killing of a cow will &ave to take as man9 re5irt&s in t&e material world as t&ere are &airs on t&e 5ack of t&e cow! And t&e "edas are not t&e onl9 scritures to condemn cow;killing! In t&e Bi5le (11#,) Isaia& declares? G%e t&at killet& an o: is as &e t&at killet& a man!G n t&e w&ole? meat;eating is not comletel9 for5idden in "edic culture# a articular class of eole is allowed to eat meat according to various circumstances and in@unctions! *illing cows? &owever? is strictl9 for5idden to ever9one! Srila Pra5&uada roosed t&at if someone must eat 5eef? t&en &e s&ould eat t&e carcasses of cows t&at die naturall9! After an initial eriod of aarent scarcit9? t&ere will 5e lent9 of carcasses to go around! &e most imortant reason for rotecting cows is t&at *ris&na loves t&em! &e "edic scritures tell us t&at in *ris&na;loka? =ord *ris&na>s eternal a5ode in t&e siritual sk9? t&ere are cows called sura5&i? w&ic& t&e =ord %imself takes care of! *ris&na>s a5ode is also called .oloka? or t&e lanet of t&e cows! Five t&ousand 9ears ago? w&en =ord *ris&na aeared in t&is world? %e la9ed as a cow&erd 5o9 in t&e Nort& Indian village of "rindavana and s&owed %is affection for cows! %is c&ild&ood astimes revolved around %is cows and calves? %is cow&erd friends? and milk roducts! So *ris&na is also called .ovinda? Gone w&o gives leasure to t&e cows?G and .oala? Gt&e friend of t&e cows!G Because in la9 %e ilfered %is neig&5ors> stocks of 5utter and 9ogurt? %e is called $ak&ana;taskara? Gt&e 5utter t&ief!G Cow>s milk is t&e source of t&ree essential ingredients in "edic cooking# g&ee (clarified 5utter)? aneer (fres& c&eese)? and da&i (9ogurt)! .&ee &as 5een an esteemed cooking medium since t&e "edic times? w&en along wit& grains and cows it was counted among t&e ric&es of t&e &ouse&old! .&ee is t&e essence of 5utter and t&e ver9 5est of all cooking mediums! It is made 59 &eating 5utter ver9 slowl9 until all t&e water is driven off and t&e solids &ave searated? leaving a clear golden;9ellow oil! It &as a faintl9 sweet? delicate? nutlike flavor t&at lends an irresisti5le ualit9 to foods cooked in it! And it won>t raise t&e c&olesterol level in 9our 5lood!
.&ee &as ot&er attri5utes 5esides its taste! +ou can &eat it to &ig& temeratures and it won>t 5u55le or smoke? 5ecause t&e water (w&ic& 5oils at ''MF/66MC) and t&e rotein solids (w&ic& 5urn at '6MF/'MC) &ave 5een removed! .&ee is ideal for sauteing? 5raising? an; fr9ing? and dee;fr9ing! It will add a new dimension to 9our cooking! C&eese as we know it in t&e s used in rearing some dis&! &e 5land taste of 9ogurt comlements t&e flavor of sic9 dis&es? and? mi:ed wit& rice and vegeta5les? it acts as a 5inder to make it eas9 to eat wit& 9our &ands! &e A9ur;veda suggests t&at 9ogurt 5e eaten wit& ot&er foods? not alone! +ogurt gets its &ealt&ful ualities from t&e friendl9 5acteria in it! Avoid commerciall9 roduced 9ogurt t&at &as 5een &eat;treated? steriliDed? or treated wit& artificial reservatives? sweeteners? and flavors! &e rocessing destro9s t&e 5acteria!
5hee C%arified b'tter
$aking g&ee is neit&er difficult nor comlicated? 5ut it does take some time! Bringing out t&e sweet? nutlike flavor of t&e melted 5utter reuires long? slow cooking to full9 evaorate t&e water and allow t&e milk solids to searate and float to t&e surface leaving clear? am5er; colored g&ee! ' to 6 l5s ( to kg) unsalted 5utter Begin 59 &eating t&e 5utter in a large &eav9 saucean over medium &eat until it comes to a 5oil! <&en t&e surface of t&e 5utter is covered wit& a w&ite foam? reduce t&e &eat to as low as ossi5le and simmer uncovered! From time to time remove t&e solids t&at accumulate on t&e surface! $ake sure t&e g&ee doesn>t 5urn! If g&ee is cooked over too &ig& a &eat or cooked too long? it will darken and give off a ungent odor! %ow muc& time 9ou need for rearing t&e g&ee deends on &ow muc& 9ou are making (see ta5le 5elow)! &e finis&ed g&ee s&ould 5e golden;colored and clear enoug& to see t&roug& to t&e 5ottom of t&e saucean! Carefull9 ladle t&e g&ee into a can or crock and allow it to cool uncovered to room temerature! &e milk solids skimmed off t&e surface and t&e solids remaining in t&e 5ottom of t&e an can 5e mi:ed into cooked vegeta5les? sous? and grains! .&ee roerl9 reared and stored in closed containers in a cool dr9 lace will kee for mont&s!
Se"era% points to re&e&ber $hen frying $ith ghee ¤ &ere are two t9es of g&ee# usli g&ee and vegeta5le g&ee! <&en we refer to g&ee in t&is
5ook? we alwa9s mean usli g&ee? or genuine g&ee? w&ic& is clarified 5utter and can 5e made at &ome! "egeta5le g&ee is a com5ination of various vegeta5le oils and can 5e 5oug&t in large cans! "egeta5le g&ee ma9 5e less e:ensive and lig&ter? 5ut it can never comare to real g&ee for flavor! ¤ .&ee is ure 5utterfat! Since it is &as no milk solids to turn rancid? it will kee for mont&s?
even wit&out refrigeration! ¤ All ingredients to 5e dee;fried s&ould 5e reared? s&aed? cut? or rolled close at &and? and
at room temerature! <&en using g&ee to an;fr9 sices? gat&er all t&e sices first? so t&at t&e g&ee doesn>t 5urn w&ile 9ou>re looking for t&em! ¤ Before utting g&ee in a an for dee;fr9ing? make sure t&e an is erfectl9 dr9! Avoid
mi:ing or slas&ing water into &ot g&ee! &e g&ee will slatter violentl9! ¤ &e g&ee ma9 foam w&en moist vegeta5les are dee;fried? so leave enoug& sace at t&e to
of t&e an to revent silling over! +ou can tell if t&e g&ee is &ot enoug& for dee;fr9ing w&en a morsel of food droed into it rises immediatel9 to t&e surface and siDDles! &en lower t&e &eat @ust enoug& to kee t&e g&ee from 5urning! ¤ If t&e g&ee is too &ot? it darkens and 5urns t&e outside of t&e food? leaving t&e inside
undercooked if it>s not &ot enoug&? 9our food will soak u too muc& g&ee and 5ecome greas9! Cover t&e surface of t&e g&ee wit& onl9 one la9er of food? leaving enoug& sace for t&e food to move! oo muc& food ut into t&e g&ee at one time will lower t&e temerature! ¤ o conserve g&ee? w&ic& devotees sometimes call Gliuid gold?G drain t&e fried foods in a
colander or strainer laced over a an to catc& t&e driings! Filter t&e g&ee t&roug& several la9ers of aer towels or a fine sieve 5efore using it again? ot&erwise residues from t&e revious cooking will 5urn? discoloring t&e g&ee and altering its flavor! ¤ For dee;fr9ing? 9ou can use t&e same g&ee for several weeks? as long as it isn>t 5urned! If
t&e g&ee sta9s dark even after 5eing filtered? or if it gives off a ungent odor? it s&ould 5e discarded! ---===---
#aneer
Ho&e&ade cheese
Fres& c&eese? called aneer in %indi? can 5e eaten 59 itself or used as an ingredient in recies! &ere is no su5stitute for aneer! It is uniue among c&eeses for its versatilit9? its fine taste? and its resistance to melting at &ig& temeratures! 6 cus ('!, ) w&ole milk t5s lemon @uice? or ' ts citric acid? or /- cus (,66 ml) 9ogurt? or ' /' cus (166 ml) sour w&e9 %eat t&e milk over medium &eat in a ot large enoug& to allow t&e milk to rise wit&out overflowing! <&ile waiting for t&e milk to 5oil? reare t&e curdling agent and get a strainer read9 59 lining it wit& two la9ers of c&eeseclot& and roing it a5ove a recetacle to collect t&e w&e9! <&en t&e milk 5egins to rise? stir in t&e curdling agent! Almost immediatel9? t&e songelike aneer will searate from t&e clear? 9ellow;green w&e9 wit& a kind of a magical suddenness! If t&e w&e9 is not clear? add a little more curdling agent and stir again! After t&e curds and t&e w&e9 &ave searated comletel9? remove t&e ot from t&e &eat! Collect t&e curds in t&e c&eeseclot&! 7inse t&em under cold water for &alf a minute to make t&em firmer and to remove an9 e:cess curdling agent? w&ic& would alter t&e taste! &en ress out t&e rest of t&e liuid in one of t&e following wa9s# ¤ If 9ou want firm aneer for making c&eese cu5es or kneading into a doug&? 5ind t&e aneer
wit&in t&e c&eeseclot& and ress it wit& a weig&t for some time! &e longer it is ressed? t&e firmer it will 5e! 7emove t&e weig&t? cut t&e aneer into t&e desired s&aes? and use as reuired! Paneer will also 5ecome firm if 9ou susend it in a iece of c&eeseclot& and leave it to drain! ¤ If 9ou need soft c&eese? siml9 tig&ten t&e c&eeseclot& around t&e aneer and sueeDe out
t&e water! Prearation and cooking time# a5out ,6 min So&e ad"ice concerning the &aking of paneer
Some eole refer to fres& curds as c&enna? and ressed c&enna as aneer! For t&e uroses of t&is 5ook? &owever? t&e term aneer will mean fres& curds? and ressed aneer will mean ressed curds! 7emem5er also t&at t&e terms c&eese? Indian c&eese? curds? and aneer all refer to t&e same t&ing? aneer! o know aro:imatel9 &ow muc& milk 9ou will need to make secific amounts of aneer (drained for a few minutes) or ressed aneer (ressed under a weig&t for ten minutes)? see t&e following ta5le!
&e following are a few of t&e most commonl9 used curdling agents and t&eir c&aracteristics! ¤ =emon @uice! &is gives a lig&t? sour taste to c&eese! A5out ta5lesoon of lemon @uice will
curdle ' /' cus (166 ml) of milk! ¤ Citric acid (sour salt)! &ese cr9stals? o5taina5le in an9 &armac9 and most suermarkets?
are ractical to use and store! For nice? firm curds? 5ring t&e milk to a full 5oil! Begin to add t&e citric acid? a little at a time? stirring constantl9 until t&e milk curdles comletel9! &en sto and remove t&e an from t&e &eat! oo muc& citric acid will result in mus&9 curds! A5out /' teasoon of citric acid will curdle ' /' cus (166 ml) of milk! ¤ +ogurt! Some cooks refer 9ogurt 5ecause it roduces a t&ick? soft c&eese! Before adding
t&e 9ogurt to t&e 5oiling milk? dilute it in a small uantit9 of warm milk! .enerall9? - or ta5lesoons of 9ogurt will curdle ' /' cus (166 ml) of milk! ¤ <&e9! <&e9 left over from curdled milk can 5e used as a curdling agent t&e ne:t da9!
<&e9 5ecomes sour? and t&erefore more effective? if ket at room temerature for ' da9s or more! =ike lemon @uice? it imarts a faintl9 sour taste to t&e c&eese! At least '/, cu (6 ml) of sour w&e9 is reuired to curdle ' /' cus (166 ml) of milk! ---===---
8ahi 4og'rt
ll learn &ow to make 9ogurt and get good results ever9 time! *ee 9our euiment clean to guard against incu5ating unwanted strains of 5acteria! 6 cus ('!, ) w&ole milk /- cu (6 ml) lain 9ogurt Bring t&e milk to a 5oil in a ot and remove from t&e &eat! Now lower t&e temerature of t&e milk eit&er 59 letting it cool 59 itself or 59 lacing t&e ot in cold water! &e ideal temerature for t&e 9ogurt 5acteria is 6 to MF (-, to -M C)! If 9ou don>t &ave a t&ermometer? t&ere is a simle test# t&e milk s&ould 5e @ust &ot enoug& for 9ou to &old 9our little finger in it? wit&out 5urning it? for 6 seconds? @ust long enoug& to sa9? G%are *ris&na? %are *ris&na? *ris&na *ris&na? %are %are %are 7ama? %are 7ama? 7ama 7ama? %are %are!G $i: t&e 9ogurt into a cu of t&e warm milk and stir it 5ack into t&e ot! n cold da9s 9ou ma9 need more 9ogurt to start a culture t&an on warm da9s!
&e 9ogurt 5acteria need several &ours of warmt& and uiet to grow! *ee t&e temerature of t&e milk constant 59 wraing t&e covered ot in a t&ick clot& and lacing it near a source of &eat! Avoid leaving t&e ot near an9t&ing t&at ma9 cause movement if ossi5le? make 9our 9ogurt at nig&t? w&en t&ere is t&e least c&ance of distur5ance! It usuall9 takes from four to eig&t &ours for t&e 9ogurt to 5ecome firm! nce t&e 9ogurt sets? refrigerate it to retard t&e growt& of t&e 5acteria! t&erwise t&e9>ll continue to eat t&e milk sugars in t&e 9ogurt and turn it sour in two da9s! +our 9ogurt s&ould sta9 good for four to five da9s! 8on>t forget to save some as a culture to start 9our ne:t 5atc& of 9ogurt! If t&e starter culture grows weak? relace it wit& newl9 5oug&t 9ogurt! Prearation and cooking time# min Setting time# - to 3 &rs 4og'rt; one of nat're9s best &edicines
Because of 9ogurt>s &ealt&;giving roerties and its man9 uses in rearing foods? it &as an imortant lace in t&e "edic diet! &e A9ur;veda seaks in detail of t&e curative roerties of 9ogurt! utside India? 9ogurt is most oular wit& t&e eole of 7ussia and t&e Balkan countries? w&o are known for t&eir longevit9! &e link 5etween a 9ogurt;ric& diet and increased longevit9 was revealed a &undred 9ears ago 59 t&e 7ussian gerontologist Elie $etc&nikoff! %is ma@or contri5ution to science was &is auto;into:ication t&eor9? w&ic& stated t&at it is ossi5le for t&e contents of t&e colon to enter t&e 5loodstream and t&ere59 oison t&e entire 5od9! $etc&nikoff e:amined and interviewed man9 centenarians in Asia and 7ussia and noted t&at t&eir diets contained large amounts of 9ogurt and fermented milk! %e concluded t&at t&eir longevit9 was due to t&e 5acilli in t&ese roducts? w&ic& relaced t&e 5acteria of utrefaction in t&e 5owel! In t&e wake of &is t&eor9 came t&e first wave of interest in 9ogurt as a &ealt& food! As t&e consumtion of 9ogurt in t&e
food in t&e large intestine? one of t&e main causes of disease and remature aging! ¤ Because it is re;digested 59 its lacto5acillus 5ulgaris 5acteria? 9ogurt is assimilated 59 t&e
5od9 faster t&an milk! ¤ +ogurt is ric& in roteins? minerals? enD9mes? and most known vitamins? including &ard;to;
get ones like 8 and B'! ¤ +ogurt gives t&e intestinal 5acteria t&eir favorite food# lactose! Peole w&ose intestinal
5acteria &ave 5een destro9ed 59 anti5iotics are often advised 59 t&eir doctors to eat 9ogurt to relenis& t&e 5acteria! ¤ +ogurt &as natural anti5iotic roerties strong enoug& to kill certain amoe5as and suc&
virulent 5acteria as sta&9lococcus? stretococcus? and t9&us!
(() Rice
---===---
C&awal (Plain w&ite rice) ' Nim5u c&awal (=emon rice) , Palak c&awal (7ice wit& sinac&) - Narial c&awal (Coconut rice) $asala 5&at (Sic9 rice) 1 8a&i 5&at (7ice wit& 9ogurt) 2 $atar ulao (7ice wit& eas and c&eese) 3 *esar aneer ulao (Saffron rice wit& c&eese 5alls) 4 Sa5@i ulao ($i:ed vegeta5le rice) 6 Se5 ulao (Ale rice) Biri9ani (Baked vegeta5le rice) ' Pus&anna (Flower rice) ---===---
7ice is one of t&e most imortant ingredients in "edic cuisine! In India? w&ere most eole eat rice at least once a da9? we find a seemingl9 infinite variet9 of wa9s to cook it and com5ine it wit& ot&er foods! Cooked wit& &er5s? sices? nuts? raisins? &omemade c&eese? and vegeta5les? rice makes a &eart9 ulao! Cooked and seasoned? wit& 9ogurt folded into it? it makes a cooling side dis& for a &ot summer>s da9!
<&atever t&e recie? t&e first ste is to c&oose t&e 5est rice! In our kitc&ens? we never use Geas9;to;cook?G ar5oiled? recooked? or instant rice? 5ecause t&e9>re weak in 5ot& taste and nutrition! Besides? w&en 9ou offer food to *ris&na? it>s 5est to offer w&at 9ou &ave cooked 9ourself! 8ifferent kinds of rice are suited for different dis&es! =ong;grained rice is t&e one we use most often? 5ecause it &as a fluff9 consistenc9! $edium;grained rice works well for com5ination rice;dal dis&es suc& as k&itc&ri and sam5ar! S&ort;grained rice is used for milk uddings? and it>s sometimes ground to make dosas! If 9ou use 5rown rice? remem5er t&at it reuires more water and around one &our to cook (- minutes wit& a ressure cooker)! &ere are t&ree e:cellent varieties of long;grained rices# Nort& Indian Patna? American Carolina? and 8e&radum 5asmati (t&e 5est of all)! &e eole w&o &arvest? &usk? and winnow 5asmati rice &ave s&unned t&e 5leac&ing? earling? oiling? and owdering t&at roduce a commerciall9 aealing rice at t&e e:ense of flavor and nutrition! Basmati rice? nutritious and eas9 to cook? &as a uniue nutlike taste and fragrance! +ou can 5u9 it in most Indian and $iddle Eastern grocer9 stores? or in gourmet food s&os! $ost eole in t&e t know &ow to cook rice roerl9! &e9 use too muc& water and cook it longer t&an necessar9! &e result is generall9 mus&9 and unaetiDing! But w&en 9ou follow t&e recies in t&is section? it>s eas9 to cook rice so t&at eac& grain comes out firm? searate? and tast9! So&e points $orth re&e&bering $hen cooking rice ¤ 0se a5out /, cu (16 g) of rice er erson! ¤ t &ave to ick t&roug& it for small
stones or ot&er imurities? 5ut wit& 5asmati rice 9ou must! Emt9 t&e rice onto one end of a large latter or cookie s&eet and work t&e rice from one side of t&e latter to t&e ot&er? insecting t&e grains carefull9! Pus& an9 stones or ot&er foreign o5@ects to t&e side! ¤
rocess! Put t&e rice in a large 5owl filled wit& cold water! Swirl t&e rice wit& 9our &and? and t&e water will 5ecome cloud9 wit& starc&! Slowl9 our t&e water awa9? &olding 5ack t&e grains wit& 9our free &and or wit& a strainer! 7eeat t&is t&ree or four times until t&e water is reasona5l9 clear! ¤ Before 9ou cook 9our rice? tr9 letting it soak for to ,6 minutes! Eac& grain a5sor5s water
and will t&erefore stick less to t&e ot&er grains w&ile cooking! Before cooking? ut t&e rice in a colander and let it drain for a few minutes! If 9ou>re going to saute t&e rice? let it drain for at least 6 to minutes! ¤ Sauteing t&e rice 5efore 9ou 5oil? 5ake? or steam it is anot&er wa9 to kee t&e grains from
5ecoming sogg9! Saute t&e grains gentl9 in a little g&ee? 5utter? or vegeta5le oil? stirring constantl9 to kee t&em from 5urning and to make sure ever9 grain is saturated! Continue until some of t&e grains &ave 5ecome translucent! ¤ <&en 9ou cook rice 59 steaming it? use a5out ,/- arts water for eac& art of rice! If
9ou>ve soaked t&e rice 5efore&and? 9ou can use a little less water for steaming!
¤ <&en 9ou steam large uantities of rice? 9ou need less water! For e:amle? for more t&an
'"' l5s (! kg) of rice? use a5out I"' arts of water for eac& art of rice! For l5s ('!' kg)? use a little less t&an I"' arts water! ¤ <&en 9ou add 5oiling water to t&e grains? stir a few times to kee t&em from sticking! ¤ In most recies? traed steam &els cook t&e rice? so kee t&e an covered tig&tl9! An9
time 9ou>re unsure a5out t&e fitting of t&e lid? interose a la9er of aluminum foil 5etween t&e lid and t&e saucean! <&en 9ou steam rice? use t&e lowest &eat? wit&out lifting t&e lid or stirring! &e reason for not stirring rice is t&at as t&e rice e:ands? it forms a network of steam tunnels! If t&ese are distur5ed? t&e rice will cook unevenl9 wit& t&e 5ottom sogg9 or 5urned and t&e to not done! ¤ &e rice is done w&en t&e grains are tender 5ut firm! 0ncover t&e saucean and allow t&e
rice to cook for ' or , minutes more! &is 5oils off t&e e:cess moisture and kees t&e grains from sticking toget&er! ¤ Before 9ou serve t&e rice? take off an9 w&ole sices from t&e to! ake t&e rice out of t&e
an in la9ers? 5eing careful not to 5reak t&e grains! &en mi: it gentl9 wit& a fork! ---===---
Cha$a% #%ain $hite rice
%eat t&e g&ee or 5utter in anot&er saucean over medium &eat and fr9 t&e drained rice? stirring for a minute or so to saturate t&e grains evenl9 wit& t&e g&ee! <&en t&e grains 5ecome translucent? our t&e 5oiling water into t&e rice! =et t&e water come to a 5oil again! Boil raidl9 for minute? and stir once to revent t&e rice from forming clums! Cover tig&tl9! urn t&e &eat to t&e lowest setting and cook for a5out to '6 minutes (deending on t&e t9e of rice 9ou use) or until t&e rice &as a5sor5ed all t&e water and is tender and fluff9! Boiled rice# Boiling is t&e uickest wa9 to cook rice! &is met&od is t&erefore eseciall9 useful (5ut not essential) w&en t&e rice is to 5e mi:ed wit& ot&er ingredients! For t&is met&od? t&e rice (was&ed or unwas&ed) is 5oiled in more water t&an it can a5sor5? t&en drained w&en done! Bring to a 5oil 6 cus ('!, ) of water wit& t&e salt in a &eav9;5ottomed saucean! Add t&e rice and 5oil 5riskl9 for a5out 6 minutes! o tell if t&e rice &as cooked enoug& wit&draw a grain from t&e water and sueeDe it 5etween t&e t&um5 and forefinger! It s&ould mas& comletel9? t&e center s&ould not 5e &ard! If t&e center is still &ard? 5oil it for a few more minutes and test again! 8rain t&e rice in a colander? t&en ut it into a serving 5owl and dot it wit& t&e 5utter! Baked rice# First t&e rice is 5oiled on t&e stove until artiall9 cooked? t&en finis&ed in t&e oven! &is met&od of cooking rice is t&e slowest? 5ut reuires t&e least care and alwa9s roduces a rice wit& firm? well;searated grains! Pre&eat t&e oven to ,66M F (6M C)! Bring to a 5oil 6 cus ('!,) of water wit& t&e salt! Add t&e rice! Bring to a second 5oil? and 5oil 5riskl9 for - to 1 minutes! 8rain t&e rice in a colander! Now ut t&e rice in an oven;roof dis& and dot it wit& t&e 5utter! Some cooks also srinkle a few dros of milk on t&e rice at t&is oint! Cover t&e dis& wit& aluminum foil and crinkle it around t&e edges to seal it as t&oroug&l9 as ossi5le! &e rice &as to cook in its own steam! Put t&e dis& in t&e oven and 5ake for a5out '6 minutes! &en c&eck to see if it>s done! Eac& grain s&ould 5e searate? fluff9? and tender! Prearation and cooking time Steamed rice# '6 min Boiled rice# min Baked rice# ,6 min ---===---
i&b' cha$a%
&is dis& is t&e ideal rice for a summer icnic! ne of t&e most striking sig&ts at our annual 7at&a;9atra festival in =os Angeles is t&e GmountainG of lemon rice! Nim5u c&awal is flavored mainl9 59 t&e lemon so &e careful not to e:ceed t&e recommended uantities of sices!
' cus (,6 g) 5asmati or ot&er good;ualit9 long;grained rice t5s g&ee or vegeta5le oil /' ts cumin seeds /' ts 5lack mustard seeds curr9 leaves (if availa5le) cinnamon stick? ' inc&es ( cm) long green c&illi? c&oed , /' cus (3' ml) water ' ts salt /' ts turmeric (otional) /' cu (' ml) lemon @uice ' t5s 5utter lemon? cut into 3 wedges or 1 srigs of arsle9
#a%ak cha$a% Rice $ith spinach
Srila Pra5&uada>s rogram of c&anting? dancing? &iloso&9? and feasting &as &ad wide success in *en9a! &e *en9ans? like t&e Bengalis? eat lent9 of vegeta5le greens and large amounts of rice? so w&enever t&e *en9an devotees com5ine greens and rice in alak c&awal? t&e feast is a great success! ' cus (,6 g) 5asmati or ot&er good;ualit9 long;grained rice /' ts salt , /' cus (3' ml) water /' l5 ('' g) fres& sinac& t5s g&ee
ts ground coriander ' 5a9 leaves ,/- cu (66 g) unsalted eanuts? lig&tl9 fried (otional) inc& ground 5lack eer
aria% cha$a% Cocon't rice
n Bali? t&e Indonesian aradise once ruled 59 "edic rinces? several of t&e island>s 5est traditional dancers &ave 5ecome devotees of *ris&na! <&en t&e temle uts on a t&eatrical resentation of t&e 7ama9an? a .amelan orc&estra (fort9 to fift9 native musicians wit& traditional instruments) is customaril9 &ired to rovide t&e 5ackground music! But t&e musicians &ave 5ecome so fond of rasada? eseciall9 fanc9 rice dis&es like narial c&awal? t&at instead of mone9 t&e9 siml9 ask for t&eir travel e:enses and as muc& rasada as t&e9 can eat! ' cus (,6 g) 5asmati or ot&er good;ualit9 medium;or long;grained rice , /' cus (3' ml) water cu ('66 g) sugar /' ts finel9 ground cardamom seeds ' /- cus (6 g) grated coconut? lig&tl9 toasted /' cu (6 g) istac&io or cas&ew nuts? toasted /, cu (6 g) raisins t5s 5utter Soak t&e rice for &our and let it drain! In a medium;siDed saucean? 5ring t&e water? sugar? and cardamom owder to a 5oil! Now dro t&e rice in t&e 5oiling water and 5ring to a second 5oil! Simmer for ' or , minutes? t&en turn t&e &eat ver9 low! Cover t&e ot tig&tl9? cook for 6 minutes? t&en lift t&e cover and uickl9 ut in t&e remaining ingredients! 7elace t&e cover and cook 6 minutes longer or until done! &en remove t&e cover and allow t&e rice to cook on t&e same low &eat for ' or , more minutes to allow t&e steam to evaorate!
Finall9? mi: t&e rice gentl9 and serve on a latter wit& masala dosas or atta dosas for 5reakfast or lunc&! Soaking time# &r Prearation and cooking time# ,6 min ---===---
*asa%a bhat Spicy rice
' cus (,6 g) 5asmati or ot&er good;ualit9 long;grained w&ite rice , /' cus (3' ml) water ts salt ' t5s g&ee or vegeta5le oil ts cumin seeds ' fres& red or green c&illies? seeded and sliced ts ground cinnamon ts grated fres& ginger /' ts ground nutmeg , cardamom ods? 5ruised ' t5s c&oed fres& coriander or arsle9 leaves ' t5s 5utter
8ahi bhat Rice $ith yog'rt
Served &ot or cold? da&i 5&at is a oular rice dis& of Sout& India! +ou can dress u t&is dis& wit& one or more of t&e following ingredients# diced raw green or red eer? c&oed tomato? fried otato cu5es? or steamed eas! ' cus (,6 g) 5asmati or ot&er good;ualit9 long;grained rice t5s g&ee or vegeta5le oil ts urad dal ts 5lack mustard seeds ,/- ts fennel seeds ' fres& c&illies? seeded and minced ts grated fres& ginger , cus (266 ml) water ' ts salt cu ('6 ml) 9ogurt t5s 5utter
*atar p'%ao Rice $ith peas and cheese
Pulaos are e:uisitel9 5eautiful! &e9 are t&e main attraction on t&e ta5le? and t&e9>re often a meal in t&emselves! Pulaos stand out for t&eir garnis&es! Some use a doDen or more! And ever9 ulao recie uses g&ee or 5utter to saute t&e rice 5efore t&e cold water is added! ' cus (,6 g) 5asmati or ot&er good;ualit9 long;grained rice 2 oD ('66 g) ressed aneer g&ee or vegeta5le oil for dee;fr9ing ts turmeric , /' ts salt ' t5s g&ee or 5utter - cus (46 ml) cold water
1 cardamom ods? 5ruised 1 cloves - oD (66 g) fres& eas? s&elled and ar5oiled t5s 5utter
Kesar paneer p'%ao Saffron rice $ith cheese ba%%s
Kesar paneer p'%ao
*esar aneer ulao wit& its fried c&eese 5alls? fried nuts? and raisins? looks like a saffron; colored landscae strewn wit& flowers!
' cus (,6 g) 5asmati or ot&er good;ualit9 ong;grained rice /, cu (6 g) raisins 2 oD ('66 g) ressed aneer /' ts owdered saffron or ts saffron strands ' ts 5rown sugar /- int (6 ml) warm milk ' t5s 5utter , cus (266 ml) water /, cu (6 g) 5lanc&ed almonds or cas&ew nuts? toasted ' /' ts salt
Sabji p'%ao *i7ed "egetab%e rice
' cus (,6 g) 5asmati rice ,/- cu (66 g) fres& eas cu (66 g) green 5eans cu (66 g) cauliflower 5uds cu (66 g) diced carrots ' t5s g&ee or 5utter fres& c&illi? seeded and minced /' ts grated fres& ginger /' ts turmeric - cus (46 ml) water ' /' ts salt , firm rie tomatoes? was&ed and c&oed
' 5a9 leaves ' lemons or limes? cut into wedges Begin 59 wraing t&e following sices in a small iece of muslin like a tea;5ag# 1 w&ole cloves ' cinnamon sticks? crus&ed ts cumin seeds /' ts ground cardamom seeds /- ts asafetida
Seb p'%ao App%e rice
&is sweet ulao can 5e served at t&e end of a meal or as a lig&t meal in itself! It>s delicious wit& w&ied cream! +ou can also use ears or mangos wit& t&e ales or in lace of t&em! /' cus ('2 g) good;ualit9 long;grained w&ite rice , medium;siDed ales ' cus (,6 g) 5rown sugar /- ts owdered saffron or /' ts saffron strands ,/- cus (-' ml) water (for t&e s9ru) , t5s g&ee or 5utter cinnamon stick? ' inc&es ( cm) long 3 cloves 3 cardamom ods , 5a9 leaves , /' cus (3' ml) water (for t&e rice) /, cu (6 g) sliced almonds /, cu (6 g) raisins
Biriyani Baked "egetab%e rice
' cus (,6 g) 5asmati or ot&er good;ualit9 long;grained rice - cus (46 ml) water , ts salt /- ts owdered saffron , t5s g&ee or vegeta5le oil ' ts garam masala ' ts ground coriander ts turmeric , otatoes? eeled and diced /' cus ('66 g) fres& eas? 5oiled - tomatoes? 5lanc&ed and mas&ed , t5s minced fres& coriander or arsle9 leaves ,/- cu (2 ml) 9ogurt ' ts rose;water /- cu (, g) c&oed &aDelnuts or walnuts
B9 now t&e rice s&ould 5e cooked! Add t&e 9ogurt? rose;water? and saffron milk to t&e rice? mi: gentl9 wit& a fork? and let stand undistur5ed for minutes! .rease a cakean or casserole and cover t&e 5ottom wit& &alf t&e rice! Pat t&e rice down! Sread t&e vegeta5les evenl9 over t&e rice and cover t&em wit& t&e remaining rice! Pat it down and cover t&e an tig&tl9 wit& a iece of aluminum foil! %eat t&e oven to '2M F (-6M C) and 5ake t&e rice for to '6 minutes! o serve? cut into ortions and remove from t&e an wit& a satula! .arnis& eac& ortion wit& c&oed nuts and coriander leaves! Serve &ot! Prearation and cooking time# - min ---===---
#'shpanna =%o$er rice
s as colorful as a 5ouuet of flowers! Some cooks add ieces of c&oed dried fruits to &eig&ten t&e effect! 3 oD ('' g) ressed aneer ,/- cu (66 g) cas&ews or 5lanc&ed almonds /' cus (66 g) grated coconut 1 t5s g&ee or 5utter ts fennel seeds ts cumin seeds ' 5a9 leaves 1 cardamom ods? 5ruised ' ts ground coriander ts turmeric ts grated nutmeg ts ground cinnamon /' ts ca9enne eer /' ts ground 5lack eer /- ts asafetida /- ts ground cloves ' cus (,6 g) 5asmati or ot&er good;ualit9 long;grained w&ite rice ,/- cu (66 g) raisins , /' cus (3' ml) w&e9 /' cu (66 g) sugar t5s salt Cu5e t&e aneer? or knead it into a doug& to 5e rolled into /' ;inc& ('! cm) 5alls! 8ee;fr9 t&e cu5es or 5alls and drain in a colander! 8ee;fr9 t&e nuts and drain t&em wit& t&e c&eese! oast t&e grated coconut in ' ta5lesoons of t&e g&ee and set t&e coconut aside! %eat t&e remaining g&ee in a large saucean! <&en it 5egins to smoke? toss in t&e fennel? cumin? 5a9 leaves? and cardamom! After ,6 seconds? add all t&e owdered sices! Stir;fr9 for a few seconds? t&en add t&e rice! Stir until t&e grains are translucent and lig&tl9 5rowned! Add t&e fried c&eese? raisins? sugar? and salt! Add t&e w&e9! (&is can 5e t&e w&e9 from 9our
aneer! If 9ou don>t &ave enoug& w&e9? add water!) $i: gentl9! Bring to a 5oil? t&en ad@ust to t&e lowest &eat and cover t&e an tig&tl9! Cook for '6 minutes until t&e rice is tender! &en add t&e fried nuts and coconut and mi: gentl9 5efore serving! Prearation and cooking time# -6 min
(+) 8a%s and So'ps
---===---
! 8al tarkari (8al and vegeta5le sou) '! amatar mung dal (oasted mung dal sou wit& tomatoes) ,! .u@arati urad dal (0rad dal wit& siced 9ogurt) -! amatar toor dal (omato and toor dal sou) ! agannat& Puri c&anne ki dal (Sweet dal) 1! Swadis&t dal ($i:ed dal) 2! Sam5ar ("egeta5le and dal stew) 3! $it&i g&ani dal (Srouted mung 5eans in 9ogurt sauce) 4! *&itc&ri (Boiled rice? dal? and vegeta5les) 6! .eeli k&itc&ri (Boiled rice? dal? and sinac&) ! C&anna masala (Siced c&ick;eas) '! C&anna raita (ried c&ick;eas in siced 9ogurt) ,! C&anna aur simla mirc& (ried c&ick;eas and eers) -! $ili;@uli sa5@i ka sou (Cream9 vegeta5le sou) ! amatar ka sou (omato sou) ---===---
=entils or eas t&at &ave 5een &usked and slit are called dal? and t&at>s also t&e name for t&e sou;like dis& t&e9 make! In India? dal is served wit& t&e main meal and is often sooned over lain rice or eaten wit& 5read! Besides 5eing ric& in iron and t&e B vitamins? dal is a main source of rotein in t&e "edic diet! &e amount of rotein in some dais is eual to or greater t&an t&at in meat? and dal reacts s9nergisti;call9 wit& ot&er rotein;ric& foods? suc& as grains? nuts? and milk roducts? to
increase t&e usa5le rotein in t&e meal 59 as muc& as fort9 ercent! For e:amle? t&e usa5le rotein of rice (16) and t&at of dal (1) increase to 3 ercent w&en t&e two are eaten toget&er! $ore t&an si:t9 varieties of dal grow in India! &e four t9es used in t&is 5ook are common varieties availa5le at Asian grocers and most &ealt& food s&os! &eir c&aracteristics are listed 5elow! ¤ $ung dal# Small? ale 9ellow? and rectangular! &is dal comes from mung 5eans? w&ic& are
often used for making 5ean srouts! $ung dal is eas9 to cook and &as a mild taste! It is so digesti5le t&at it>s recommended for c&ildren? elderl9 eole? and convalescents! ¤ 0rad dal# Small? gre9is&;w&ite? and rectangular! &is dal &as twice as muc& rotein as meat!
It>s often used in savories or ground into a owder and allowed to ferment to make foods lig&t and song9! ¤ C&anna dal# =arger t&an mung dal? 9ellowis&? and round! C&anna is one of t&e smaller
mem5ers of t&e c&ick;ea famil9 and &as a ric& sweet taste! If it>s unavaila5le? 9ou can su5stitute 9ellow slit eas and get a good;tasting if not uite aut&entic dal! ¤ oor dal# =arger t&an c&anna dal? ale 9ellow? and round! &is dal comes from w&at is
known in t&e t rise and sill over! Adding a ta5lesoon of 5utter to t&e dal will &el kee down t&e frot&!
&e c&aunce (fried seasonings and sices) added to t&e dal in t&e last few minutes of t&e cooking is w&at gives dal its unc&! %eat a small amount of g&ee or vegeta5le oil in a ladle or small an! &en add t&e sices!<&en t&e sices are 5rowned? our t&em into t&e cooked dal!
8a% tarkari 8a% and "egetab%e so'p
cu ('66 g) mung dal or green slit;eas 3 cus (!4 ) water , ts salt ' 5a9 leaves cinnamon stick? ,;inc&es (2! cm) long? 5roken in &alf ts turmeric t5s 5utter 6 oD ('2 g) assorted vegeta5les? was&ed and cu5ed t5s g&ee /' ts cumin seeds ' dried c&illies? crus&ed ts grated fres& ginger /- ts asafetida t5s c&oed fres& coriander leaves ' lemons? was&ed and cut into 3 wedges eac& Clean and was& t&e dal! 8rain! Com5ine t&e water? salt? 5a9 leaves? and ieces of cinnamon stick in a &eav9 saucean or ot to 5oil! Put t&e dal into t&e 5oiling water! <&en t&e water comes to a second 5oil? artiall9 cover t&e ot? lower to a medium &eat? and cook for a5out '6 minutes? or until t&e dal grains are uite tender! 7emove an9 frot& t&at collects at t&e to! &en ut in t&e turmeric and 5utter! 8ro in t&e cut vegeta5les? relace t&e lid? and continue cooking on t&e same &eat until t&e vegeta5les are tender and t&e dal is comletel9 5roken u! =et t&e dal simmer w&ile 9ou reare t&e seasonings! %eat t&e ' ta5lesoons of g&ee in a small fr9ing an and toss in t&e cumin seeds and t&e crus&ed c&illi! Stir once! <&en t&e cumin seeds darken? ut in t&e grated ginger and t&e asafetida and fr9 a few more seconds! Swirl and tilt t&e an? and t&en our t&e seasonings into t&e dal in one swoo! Cover t&e ot immediatel9 and allow t&e seasonings to 5lend into t&e dal for - or minutes! Serve t&is dal for lunc& steaming &ot wit& rice? vegeta5les? and a 5read? garnis&ed wit& fres& minced &er5s and a wedge of lemon! 8al tarkari s&ould &ave a t&in consistenc9 if it is too t&ick? add some &ot water! Prearation and cooking time# &r ---===---
Ta&atar &'ng da%
Toasted &'ng da% so'p $ith to&atoes
cu ('66 g) mung dal 3 cus (!4 ) water , 5a9 leaves t5s 5utter ' /' ts salt ' t5s g&ee ts mustard seeds ts cumin seeds ' dried c&illies? crus&ed ' ts grated fres& ginger /- ts asafetida ts turmeric medium;siDed tomatoes? was&ed and c&oed ' t5s lemon @uice t5s c&oed fres& coriander leaves Pick t&roug& t&e dal and ut it (unwas&ed) into a &eav9 saucean! Place t&e an over medium; low &eat and dr9;roast t&e dal for - to minutes? stirring constantl9? until most of t&e dal grains are slig&tl9 5rowned! Now our t&e dal into a metal strainer!
5'jarati 'rad da% rad da% $ith spiced yog'rt
0rad dal is so ric& in rotein t&at t&e A9ur;veda recommends eating it not more t&an four times a week? ot&erwise t&e 5od9 5ecomes overloaded wit& rotein! &e addition of seasoned 9ogurt gives t&is sou a cream9 consistenc9! It goes well wit& a simle steamed rice dis& and an Indian 5read! /' cus (,2 ml) lain 9ogurt t5s 5rown sugar 2 cus (!1 ) water cu ('66 g) urad dal
/' ts turmeric ' 5a9 leaves ' /' ts salt t5s g&ee or vegeta5le oil ts 5lack mustard seeds ' dried c&illies? crus&ed ts fennel seeds ts grated fres& ginger $i: t&e 9ogurt and t&e 5rown sugar in cu ('6 ml) of water! Set aside! Clean? was&? and drain t&e dal! In a &eav9 saucean 5ring t&e remaining water to a 5oil! o t&is water? add t&e urad dal? 5ring to a 5oil again and cook uncovered for 6 minutes! 7emove an9 frot& t&at accumulates on t&e surface! Add t&e turmeric? 5a9 leaves? and salt? stir once? cover t&e ot? and cook for '6 minutes over medium;low &eat until t&e dal grains can 5e mas&ed 5etween two fingers! Now? remove t&e 5a9 leaves? and mi: t&e dal in a 5lender until it is smoot&! &en let simmer! Put t&e g&ee or vegeta5le oil in a small saucean over medium &eat and fr9 t&e 5lack mustard seeds! Cover t&e an for a moment to revent t&e mustard seeds from @uming out! <&en t&e mustard seeds &ave finis&ed oing? toss in t&e crus&ed c&illies? t&e fennel seeds? and t&e grated ginger! Stir;fr9 for a moment! Finall9? ut t&is masala into t&e 9ogurt and our t&e 9ogurt into t&e dal! Stir to 5lend well! Continue cooking for minutes 5efore serving! Prearation and cooking time# &r ---===---
Ta&atar toor da% To&ato and toor da% so'p
In t&e Indian rovince of .u@arat? toor dal is so widel9 used t&at t&e word dal means onl9 toor dal! All ot&er dais are known 59 t&eir secific names! In Barcelona toor dal is also 5ecoming well known to t&e &undreds of eole w&o come to our restaurant for lunc&! &is dis& is a favorite t&ere? and man9 eole ask t&e devotees &ow to cook it! cu ('66 g) toor dal 3 cus (!4 ) water , ts salt /' ts turmeric t5s g&ee or vegeta5le oil ts cumin seeds ts grated fres& ginger ts ground coriander /' ts asafetida , medium;siDed tomatoes? was&ed and c&oed t5s c&oed fres& coriander leaves lemon? sliced
Pick t&roug& t&e dal and was& it under warm running water until t&e grains aear free from t&eir oil9 coating! &en drain t&em! Bring t&e water wit& t&e salt and turmeric added to a 5oil! Pour t&e dal into t&e water? cover? and cook over medium &eat for ,6 minutes? stirring ever9 now and t&en! <&en t&e dal is tender? &eat t&e g&ee or oil in a small saucean and fr9 t&e cumin seeds! =et t&em siDDle for a few seconds! Put in t&e grated ginger? ground coriander and asafetida? t&en stir in t&e tomatoes! Stir;fr9 for ' or , minutes! Finall9? our t&e fried tomatoes and seasonings into t&e dal and simmer? stirring occasionall9? until t&e grains are soft and full9 cooked! .arnis& eac& serving wit& fres& c&oed coriander or arsle9 leaves and a slice of lemon! Prearation and cooking time# &r ---===---
@agannatha #'ri channe ki da% S$eet da%
@agannatha #'ri channe ki da%
An9one w&o &as ever &ad t&e good fortune to see t&e form of *ris&na traditionall9 wors&ied in t&e Indian cit9 of agannat&a Puri? will never forget it! &is form of *ris&na? called agannat&a? Gt&e =ord of t&e universe?G is ver9 merciful and attractive! %is e9es are large and 5rilliant? and %is 5road smile e:tends from ear to ear! agannat&a Puri c&anne ki dal is a favorite dis& of =ord agannat&a? and in man9 of our temles t&e devotees regularl9 offer it to
%im! After tasting t&is sou for t&e first time? a guest once remarked t&at &e now understood w&9 =ord agannat&a is alwa9s smiling! cu ('66 g) c&anna dal 3 cus (!4 ) water , ts salt ' 5a9 leaves medium;siDed tomatoes t5s 5utter ' t5s g&ee or vegeta5le oil /' ts cumin seeds ts grated fres& ginger /' ts owdered asafetida , t5s grated fres& or - t5s dr9 coconut ' t5s 5rown sugar ' ts molasses Soak t&e dal overnig&t and leave in a strainer to drain! Bring t&e water wit& t&e salt to a 5oil in a &eav9 saucean or ot? t&en add t&e dal and 5a9 leaves! Cook artiall9 covered over &ig& &eat for ,6 to -6 minutes! (7emove an9 frot& t&at collects on t&e surface!) &en lift t&e cover? stir t&e dal several times? and lower to a simmer!
S$adisht da% *i7ed da%
/, cu (2 g) eac&# toor dal? mung dal? and urad dal t5s g&ee or vegeta5le oil t5s grated fres& ginger /' ts turmeric 3 cus (!4 ) water ts 5lack mustard seeds ts cumin seeds ' green c&illies? seeded and minced - curr9 leaves or ' 5a9 leaves /' ts asafetida small egglant? cu5ed , medium;siDed tomatoes? c&oed ts sugar
' /' ts salt /' ts garam masala ' &eaing t5s c&oed fres& coriander leaves
Sa&bar Vegetab%e and da% ste$
Sam5ar is t&icker t&an ordinar9 dal and is eseciall9 eas9 to digest! It is traditionall9 served wit& masala or atta dosa? or wit& w&ite rice and one of t&e 5reads descri5ed in t&e ne:t c&ater! 1 cus (!- ) water , ts salt /- cus ('6 g) mung dal? toor dal? green slit;eas? or w&ole lentils /' l5 (12 g) assorted vegeta5les suc& as egglant? carrots? tomatoes? green 5eans? or suas& ' oD (6 g) tamarind , t5s g&ee or vegeta5le oil ts 5lack mustard seeds /' ts ground cumin ' ts ground coriander /' ts ca9enne eer or ' fres& c&illies? minced ts turmeric - t5s grated coconut Start 59 utting t&e water? wit& t&e salt added? over &eat to 5oil! Sort? was&? and drain t&e dal! Add t&e dal to t&e 5oiling water! Cook uncovered for 6 minutes! 7emove an9 frot& and dal skins t&at collect on t&e surface? t&en cover and cook over medium &eat for to ' minutes? stirring occasionall9! &e dal s&ould 5ecome softer 5ut not mus&9! <&ile t&e dal is cooking? was& and cut t&e vegeta5les into small cu5es! Break u t&e lum of tamarind? 5oil it in a small amount of water? and e:tract t&e @uice (see age 3-)!
%eat t&e g&ee or vegeta5le oil in a saucean and fr9 t&e mustard seeds! After t&e9 finis& oing? add t&e owdered sices? fr9 for a few seconds? t&en add t&e vegeta5les! (If 9ou use egglant? cook it first until it is 5utter;soft!) Stir;fr9 for 6 to minutes? until all t&e vegeta5les are 5rowned! Add t&e grated coconut and fr9 for ' more minutes! B9 t&is time t&e dal s&ould 5e read9! Emt9 t&e vegeta5les and t&e tamarind @uice into t&e dal and mi: well! =ower t&e &eat and cook uncovered until t&e dal is full9 cooked and t&ick and t&e vegeta5les are soft! Prearation and cooking time# - min ---===---
*ithi ghani da% Spro'ted &'ng beans in yog'rt sa'ce
/' cus (,66 g) w&ole mung 5eans cu ('6 ml) 9ogurt or 5uttermilk ' t5s c&ick;ea flour ts cumin seeds t5s grated fres& ginger /- ts asafetida curr9 leaves (if availa5le) ts turmeric ' ts salt , fres& c&illies? seeded and minced /' ts sugar - t5s c&oed fres& coriander leaves ' /' cus (166 ml) water , t5s g&ee or vegeta5le oil
Khitchri Boi%ed rice; da%; and "egetab%es
&is ine:ensive dis& is so satisf9ing t&at Srila Pra5&uada once said? GA 5owl of k&itc&ri and a small ortion of 9ogurt is a oor man>s feast fit for a king!G &is recie is for Gdr9G k&itc&ri? w&ic& &as t&e consistenc9 of rice t&at is slig&tl9 overcooked? soft? and a little moist! cu ('66 g) mung dal? slit;eas? or w&ole mung 5eans /' cus ('6 g) medium or long;grained rice /' cauliflower? was&ed and searated into small flowerets , t5s g&ee or vegeta5le oil ' ts cumin seeds - medium;siDed tomatoes? was&ed and uartered ' fres& c&illies? seeded and minced ' ts grated fres& ginger ts ground cumin /' ts asafetida 2 cus (!1 ) water ' ts salt ' ts turmeric - medium;siDed otatoes? was&ed? eeled? and cu5ed , t5s lemon @uice ' t5s 5utter /' ts ground 5lack eer Pick t&roug& t&e dal and was& it and t&e rice toget&er! =et drain! $eanw&ile? was&? trim? and cut t&e vegeta5les! %eat t&e g&ee or vegeta5le oil and fr9 t&e cumin seeds? c&illies and ginger! After t&e9 siDDle for a minute? toss in t&e ground cumin and t&e asafetida! After a few seconds? ut in t&e diced otatoes and t&e flowerets of cauliflower! urn t&e vegeta5les wit& a soon for - to minutes until t&e9 5ecome flecked wit& 5rown sots! Now add t&e drained dal and rice and stir;fr9 for one minute! Pour in t&e water! Add t&e salt? turmeric? and tomatoes? and 5ring to a full 5oil over &ig& &eat! 7educe to low &eat and cook wit& t&e ot artiall9 covered for ,6 to -6 minutes (if 9ou use mung 5eans? cook a little more slit eas a little less) until t&e dal is soft and full9 cooked! Stir once or twice in t&e 5eginning to revent t&e rice from sticking to t&e 5ottom of t&e ot! Finall9? sueeDe t&e lemon @uice over t&e k&itc&ri? ut t&e 5utter on to? and simmer over low &eat until t&e grains &ave a5sor5ed all t&e liuid! Season wit& t&e eer! $i: all t&e ingredients gentl9 5ut uickl9 wit& a fork! For an e:tra secial k&itc&ri? serve it wit& a little kad&i sauce! If 9ou use 5rown rice? cook t&e k&itc&ri for an e:tra '6 minutes! Prearation and cooking time# - min ---===---
5ee%i khitchri Boi%ed rice; da%; and spinach
5ee%i khitchri Khitchri
In Calcutta t&e devotees &old a %are *ris&na festival at a different cit9 ark ever9 weekend! &e local eole? informed of t&e ucoming festival? come wit& generous contri5utions of rice? dal? and vegeta5les? w&ic& t&e devotees transform into a sumtuous GwetG k&itc&ri! &e k&itc&ri is first offered to *ris&na? t&en distri5uted to at least ?666 eole eac& weekend! %ere is a recie for t&at geeli? or wet k&itc&ri! /' cus ('6 g) medium;or long;grained rice /- cus ('6 g) mung dal? slit;eas? or w&ole mung 5eans /- cu (6 g) 5utter or g&ee , 5a9 leaves t5s c&oed ginger ' cloves ' ts salt ts turmeric /- ts ground nutmeg 3 oD ('' g) fres& sinac&? was&ed? stemmed? and finel9 c&oed , tomatoes? c&oed
Channa &asa%a Spiced chick>peas
For a simle? nutritious 5reakfast? eat a small ortion of siced c&ick;eas? wit& k&itc&ri or sam5ar or 59 t&emselves! /' cu ('6 g) c&ick;eas? icked t&roug& and was&ed /' ts salt ' ts lemon @uice ts grated fres& ginger /- ts asafetida /' ts ground 5lack eer Soak t&e c&ick;eas overnig&t in water dou5le t&eir volume! 8rain t&em and ut t&em into a medium;siDed saucean? and add enoug& water to cover t&em 59 a5out , inc&es (2! cm)! Add
/' teasoon of salt? and 5ring to a 5oil! 7emove an9 frot& t&at ma9 collect on t&e surface! Cover and simmer for - minutes to &our? or until a c&ickea is tender enoug& to 5e crus&ed 5etween two fingers! Now drain t&e c&ick;eas and transfer t&em to a mi:ing 5owl! Add t&e lemon @uice? t&e remaining teasoon of salt? and t&e sices! $i: well 5efore offering! Soaking time# overnig&t Prearation and cooking time# &r ---===---
Channa raita =ried chick>peas in spiced yog'rt
C&anna raita is a tast9 5reakfast item! &e 9ogurt added at t&e end of t&e cooking gives c&anna raita a ric&? sauc9 te:ture t&at goes well wit& uris and uma or k&itc&ri! cu (2 g) c&ick;eas /' ts salt - ts g&ee ts garam masala or ground coriander /- ts asafetida '/, cu (6 ml) lain 9ogurt /- ts ground 5lack eer Soak t&e c&ick;eas overnig&t in water dou5le t&eir volume! 8rain t&em and ut t&em into a medium;siDed saucean! Add enoug& water to cover t&em 59 a5out , inc&es (2! cm)! Add /' teasoon of salt! Boil for 6 minutes and remove an9 frot& t&at ma9 accumulate! Cover t&e ot and lower t&e &eat to medium! Cook until t&e c&ickeas are tender! C&eck from time to time t&at t&ere is enoug& water to revent 5urning! 8rain! %eat t&e g&ee or vegeta5le oil in a saucean over medium &eat! Add t&e garam masala and asafetida and stir once! &en immediatel9 add t&e drained c&ick;eas! urn t&em constantl9 wit& a soon w&ile t&e9 fr9 for 3 to 6 minutes! <&en t&e9 5ecome flecked wit& 5rown sots? remove t&e saucean from t&e &eat and stir in t&e 9ogurt! Season wit& salt and eer! Serve &ot! Soaking time# overnig&t Prearation and cooking time# - min to &r ---===---
Channa a'r si&%a &irch =ried chick>peas and peppers
&is recie is traditionall9 served wit& wedges of firm tomato and &ot 5&aturas! If 9ou like? 9ou can serve it wit& an9 of t&e "edic 5reads descri5ed in t&e ne:t c&ater? or as a 5reakfast wit& 9ogurt and ginger tea!
/' cus ('6 g) c&ick;eas /' ts salt ' t5s g&ee or vegeta5le oil ' ts cumin seeds or ' fres& c&illies? minced ts grated fres& ginger /' ts turmeric /' ts asafetida green 5ell eer? cut into /';inc& (! cm) ieces medium;siDed tomato? was&ed and c&oed (otional) ' medium;siDed tomatoes? was&ed and cut into 3 wedges eac& Soak t&e c&ick;eas overnig&t in water dou5le t&eir volume! 8rain t&em and ut t&em into a ot! Add enoug& water to cover t&em 59 a5out , inc&es (2! cm) and add /' teasoon of salt! Boil for 6 minutes! 7emove an9 frot& t&at &as collected on t&e to? cover? and gentl9 simmer over medium;low &eat for -6 minutes to &our? until t&e c&ick;eas are tender! &en drain off t&e water! (Save /'cu H' ml of t&is water if 9ou lan to make a sauce!) ver medium &eat? &eat t&e g&ee or vegeta5le oil in a fr9ing an and fr9 t&e cumin seeds! &en add t&e minced c&illi and ginger! Add t&e turmeric and asafetida and t&en follow immediatel9 wit& t&e cut eer! urn t&e ieces of eer wit& a soon! <&en t&e9 aear soft and 5rowned? add t&e drained c&ick;eas and stir for , minutes! &en add t&e remaining salt! If 9ou would like a sauce? add t&e water 9ou saved? or c&oed tomato? and cook minutes more! Soaking time# overnig&t Prearation and cooking time# &r ---===---
*i%i>j'%i sabji ka so'p Crea&y "egetab%e so'p
&is sou is a favorite wit& t&e customers of our =ondon restaurant? .ovinda>s! Svarua; sidd&i dasa? t&e &ead cook? sa9s &e often s&ows eole &ow to make it! , t5s g&ee ' 5a9 leaves ts ground coriander /- ts ground asafetida /- ts turmeric /' l5 (12 g) assorted vegeta5les? was&ed and diced 1 cus (!- ) water , ts salt /- ts eer ' cus (-2 ml) milk
' t5s 5utter , t5s w&ite flour %eat t&e g&ee in a &eav9 saucean! Fr9 t&e 5a9 leaves? coriander? asafetida? and turmeric for a few seconds? t&en immediatel9 add t&e diced vegeta5les! Stir;fr9 t&e vegeta5les for - to minutes? allowing t&em to 5rown in sots! Now add t&e water? salt? and eer! Cover and simmer over medium;low &eat (stirring occasionall9) until t&e vegeta5les are tender and soft! =eave t&e vegeta5les intact if 9ou refer? or mas& t&em to a uree or 5lend t&em in an electric 5lender! 7emem5er to remove t&e 5a9 leaves if 9ou 5lend t&e sou! <&ile t&e vegeta5les are cooking? &eat t&e 5utter over medium &eat in a small saucean! Add t&e flour and stir;fr9 carefull9 for or ' minutes until it 5egins to 5rown! Add t&e &ot milk! <&isk t&e mi:ture constantl9 for a5out ' minutes? until t&e sauce is fairl9 t&ick! $i: it into t&e sou and &eat @ust until 5oiling! &en serve! Prearation and cooking time# - to 6 min ---===---
Ta&atar ka so'p To&ato so'p
- /' l5s (' kg) firm red tomatoes 1 t5s g&ee or vegeta5le oil ts ground coriander /- ts asafetida - t5s c&oed fres& coriander leaves /' t5s 5rown sugar /' ts salt /- ts ground 5lack eer /- ts ca9enne eer ' t5s 5utter ' t5s w&ite flour ,/- cus (-' ml) milk t5s lemon @uice t &ave a 5lender? 5lanc& t&e tomatoes and ress t&em t&roug& a sieve!) Set aside! %eat t&e g&ee or vegeta5le oil in a &eav9 saucean and fr9 t&e ground coriander and asafetida for a few seconds! Add t&e tomatoes! Ad@ust t&e &eat to medium;low and cook t&e tomatoes for '6 to ' minutes! &en add t&e c&oed coriander? sugar? salt? eer? and ca9enne! %eat t&e 5utter in anot&er saucean and stir;fr9 t&e flour over low &eat to 5rown it lig&tl9! Now slowl9 add t&e milk and continue to cook (w&ile stirring all t&e time to revent lums from forming) until t&e sauce t&ickens! Finall9? mi: t&is into t&e tomatoes? add t&e lemon @uice? and serve &ot!
For a garnis&? 9ou can an;fr9 a ta5lesoon of vermicelli in a little 5utter and sread it over t&e surface of t&e sou! Prearation and cooking time# ,6 to -6 min
(,) Breads and #ancakes
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! C&aati (<&ole;w&eat flat 5read) '! Puri (8ee;fried uffed 5read) ,! *ela un (Banana uns) -! B&atura (&ick? leavened uris) ! Parat&a (=a9ered w&ole;w&eat 5read) 1! Alu arat&a (Flat 5read filled wit& siced otatoes) 2! Besan roti (C&ick;ea;flour 5read) 3! $att&i (Indian crackers) 4! $asala dosa (Pancakes filled wit& siced otatoes) 6! Atta dosa (<&ole;w&eat ancakes) ! Pudla (C&ick;ea;flour ancakes) ---===---
&e a&orism GBread is t&e staff of lifeG &as a muc& fuller meaning in India t&an in t&e s late! &en? w&ile t&e offering is on t&e altar? cook t&e rest and kee it &ot! (For large gat&erings?
9ou ma9 find it more ractical to cook all t&e 5read 5efore t&e offering and warm it in t&e oven @ust 5efore 9ou serve it!) In t enoug&? add more? a little at a time? until t&e doug& &as t&e desired consistenc9! &en knead t&e doug&! &e most imortant ste in rearing an9 doug& is t&e kneading! If t&e doug& &as 5een evenl9 and t&oroug&l9 kneaded? t&e rolling and cooking are eas9! %ere is &ow to do it! =ig&tl9 flour t&e doug& and 9our &and? t&en us& t&e &eel of 9our &and into t&e doug&? awa9 from 9ou! Fold t&e doug& over? give it a slig&t turn? and us& down again! *ee us&ing? folding? and turning until t&e motion 5ecomes r&9t&mic! *nead t&e doug& in t&is wa9 until it is smoot& and elastic! If t&e doug& still sticks to 9our &ands or t&e 5owl after 9ou>ve added all t&e ingredients? kee kneading and adding flour a little at a time until t&e 5all of doug& comes awa9 clean! &e 5reads in t&is c&ater are eit&er cooked on t&e tava (a &eav9? slig&tl9 concave cast;iron fr9ing an) or dee;fried in a kar&ai or wok! 0suall9 9ou set t&e tava on t&e flame 5efore 9ou cook t&e first 5read! A re;&eated tava or an cooks t&e 5read faster and revents it from 5ecoming dr9 and 5rittle! &e kar&ai or wok saves g&ee? and its wide concave sides give lent9 of room for dee;fr9ing! If 9ou don>t &ave a tava? 9ou can su5stitute a cast;iron fr9ing an if 9ou don>t &ave a kar&ai or wok? an9 wide? &eav9 saucean will do! 7olling t&ese 5reads calls for a little ractice? 5ut don>t 5e discouraged if it seems difficult at first! After a few times? 9ou>ll 5ecome e:ert! Besides? even 9our mistakes will taste good! At t&e end of t&is c&ater 9ou>ll find recies for t&ree t9es of savor9 ancakes? eac& made wit& a different kind of flour! ---===---
Chapati ?ho%e>$heat f%atbread
#reparation of chapati
C&aatis? t&e dail9 5read of millions of Indians? are cooked first on a dr9 &otlate? t&en &eld directl9 over a flame? w&ere t&e9 swell wit& steam to t&e oint of 5ursting! ' /' cus ('6 g) atta or sifted w&ole;w&eat flour '/, cu (6 ml) lukewarm water
/' ts salt ' or , t5s melted 5utter Com5ine t&e flour and t&e salt in a large salad 5owl! Slowl9 add water? gat&ering t&e flour toget&er as 9ou do so? until a soft? moist doug& is formed! ransfer t&e doug& to a work surface and knead it for 1 to 3 minutes until it is smoot& and firm! Srinkle t&e 5all of doug& wit& water? cover it wit& a dam clot&? and set it aside for &alf an &our to two &ours! <&en t&e doug& is read9? lace a tava (see age 3) or a &eav9 cast;iron griddle over medium &eat!
#'ri 8eep>fried p'ffed bread
#reparation of p'ri
$aking uris ; watc&ing little dee;fried rounds of doug& inflate like 5alloons ; is one of t&e delig&ts of "edic cooking! Eating t&em is even more delig&tful# t&e9 &ave a taste and a te:ture t&at go erfectl9 wit& an9 meal!
' /' cus ('6 g) w&ole;w&eat flour cu (66 g) w&ite flour /' ts salt t5s 5utter or g&ee ,/- cu (2 ml) warm water g&ee or vegeta5le oil for dee;fr9ing Sift t&e two flours and t&e salt into a mi:ing 5owl and ru5 in t&e ta5lesoon of 5utter (or g&ee) wit& 9our fingertis! Slowl9 add t&e water? and mi: until all t&e flour sticks toget&er and 9ou can knead it! Put a little g&ee on 9our &ands and knead t&e doug& for to 3 minutes until it is smoot& and firm! (For a c&ange? 9ou can make masala uris 59 adding ' teasoons of cumin seeds? ,/- teasoon of turmeric? and /- teasoon of ca9enne eer to t&e doug&!) In a kar&ai? wok? or saucean? ut t&e g&ee or oil over medium;&ig& &eat! $eanw&ile? smear a few dros of g&ee on t&e rolling surface (don>t use flour ; it 5urns and discolors t&e g&ee)? s&ae t&e doug& into 1 atties? and roll t&em all out t&in and even! <&en t&e g&ee 5egins to smoke? lower t&e &eat to medium! =a9 a uri on t&e surface of t&e g&ee? 5eing careful not to 5urn 9our fingers! &e uri will sink for a second? t&en rise to t&e surface and sutter! Immediatel9 su5merge it wit& soft swift us&es? using t&e 5ack of a slotted soon? until it inflates like a 5alloon! Fr9 t&e ot&er side for a few seconds t&en remove t&e uri from t&e g&ee and stand it on edge in a colander to drain! (<&en 9our skill increases? tr9 fr9ing several uris at a time!) Cook all t&e uris t&e same wa9! Serve &ot uris wit& an9 meal or as a snack sread wit& alesauce? &one9? @am? or fres& c&eese! Prearation time# min 7olling and cooking time# ' min for eac& uri ---===---
Ke%a p'ri Banana p'ris
*ela uris will make 9ou grateful t&at "edic cooking &as come to t&e
In anot&er 5owl? mas& t&e 5ananas into a smoot& aste! Stir t&e sugar into t&e mas&ed 5ananas? t&en our t&e mi:ture into t&e ot&er ingredients? mi:ing t&oroug&l9 so t&at all t&e flour sticks toget&er! If more moisture is needed to 5ind t&e flour? add more mas&ed 5anana or a ta5lesoon or two of warm water! If t&e doug& is too stick9? add more flour! *nead t&e doug& for several minutes until it is smoot& and fairl9 firm! &en set it aside! =et t&e doug& stand for to ,6 minutes! &en roll and dee;fr9 t&e kela uris as in t&e recie for uris! Prearation time# min Standing time# to ,6 min 7olling and cooking time# , min for eac& kela uri ---===---
Bhat'ra Thick; %ea"ened p'ris
Commercial 9east is seldom used in "edic 5reads! $ore often? a 5atter is left in a warm lace to ferment! In &ot climates? 5atter will ferment in &ours in t&e colder climates we sometimes use 5aking owder to seed u t&e rocess! In India 5&aturas are often eaten for 5reakfast wit& c&anna raita (siced c&ick;eas) and 9ogurt! '/, cu (6 ml) lain 9ogurt ' ts 5rown sugar /' ts 5aking owder '/, cu (6 g) w&ite flour , cus (,66 g) atta or sifted w&ole;w&eat flour ' ts salt t5s g&ee or 5utter /' cu (' ml) warm water g&ee or vegeta5le oil for dee;fr9ing Start t&e nig&t 5efore 59 mi:ing toget&er t&e 9ogurt? sugar? 5aking owder? and w&ite flour in a large 5owl! Cover t&e 5owl wit& a clot&? and set it aside in a warm lace overnig&t to allow natural fermentation to take lace! &e mi:ture is read9 for t&e ne:t ste w&en 5u55les aear on t&e surface! In anot&er 5owl? mi: toget&er t&e atta or sifted w&ole;w&eat flour wit& t&e salt? and ru5 t&e g&ee or 5utter into it wit& 9our fingertis! Into t&is 5owl? add t&e fermenting mi:ture and t&e warm water!
Prearation time# '6 min Standing time# overnig&t lus ' &rs 7olling and cooking time# - min for eac& 5&atura ---===---
#aratha $heat bread
Parat&as are ric& and flak9 5ecause t&e9>ve 5een sread wit& g&ee or 5utter and folded several times! Serve t&em wit& a wet vegeta5le dis&? 9ogurt? and mint or coriander c&utne9! ' cus ('66 g) atta or sifted w&ole;w&eat flour cu (66 g) w&ite flour ' t5s melted g&ee or 5utter '/, cu (6 ml) warm water ts salt Put t&e two kinds of flour in a large mi:ing 5owl and mi: t&em toget&er! 7u5 t&e melted g&ee or 5utter into t&e mi:ture and reare t&e doug& as directed for c&aati! Set it aside? covered wit& a dam clot&! After ,6 minutes? set a large cast;iron griddle or tava over medium;low &eat! <&ile t&e tava &eats? knead t&e doug& again and form it into 6 eual;siDed 5alls and roll t&em into discs? (not too t&in)? dusting 9our work surface wit& flour w&en necessar9? to revent sticking! Brus& t&e surface of eac& disc wit& melted 5utter and fold it in &alf! Butter t&e surface again and fold eac& arat&a in &alf a second time? making triangles! 7oll t&em out rat&er t&in into larger triangles! Place a arat&a on t&e dr9? re;&eated griddle or tava! $ove t&e arat&a around as 9ou cook it so t&at all ends cook evenl9! Parat&as take more time to cook t&an c&aatis! Ad@ust t&e &eat so t&e9 don>t 5urn! <&en 5ot& sides are golden;5rown? turn t&e arat&a over to t&e first side and ru5 /' teasoon of g&ee (or 5utter) over its surface wit& t&e 5ack of a soon! &e arat&a s&ould t&en uff u! urn it over and ru5 g&ee over t&e ot&er side! &e arat&a is finis&ed w&en 5ot& sides are golden;5rown and flecked wit& dark sots! Cook all t&e arat&as 59 t&is same met&od! If 9ou>re not serving t&e arat&as rig&t awa9? wra t&em in a clot& to kee t&em warm! Prearation time# min Standing time# ,6 min 7olling and cooking time# 3 min for eac& arat&a ---===---
A%' paratha =%at bread fi%%ed $ith spiced potatoes
' cus ('66 g) atta or sifted w&ole;w&eat flour cu (66 g) w&ite flour - t5s 5utter
/' cu (' ml) warm water ts salt , medium;siDed otatoes t5s g&ee /' ts cumin seeds ts grated fres& ginger /' ts ca9enne eer /' ts turmeric /' t5s lemon @uice ts salt ' t5s c&oed coriander leaves $ake t&e doug& as directed in t&e recie for arat&a (see age -) and set aside w&ile 9ou reare t&e filling! Boil t&e otatoes until soft? rinse under cold water? eel? and mas& coarse! %eat a ta5lesoon of g&ee in a saucean? ut in t&e cumin seeds? and stir;fr9! A few seconds later? add t&e grated ginger? ca9enne eer? and turmeric! Stir;fr9 a few seconds more! Add t&e mas&ed otatoes and fr9 for - to minutes? stirring all t&e time! Pour t&e lemon @uice over t&e mi:ture? srinkle in t&e salt and coriander leaves! $i: t&oroug&l9! Sread t&e mi:ture on a late to cool! <&en t&e filling &as cooled? form t&e doug& into 6 5alls and roll one out into a 1;inc& ( cm) disc! Brus& some g&ee over t&e surface of t&e disc! Place a ta5lesoon of filling in t&e center! =ift t&e edges of t&e doug& over t&e filling and twist t&em toget&er! Pull off t&e e:cess doug& and seal t&e oening 59 inc&ing it firml9! Now dust wit& flour? flatten into a att9? and roll out as t&in as ossi5le? 5eing careful t&at t&e filling does not 5reak t&roug&! .rease a &eav9;5ottomed fr9ing an or griddle wit& g&ee! Fr9 t&e arat&a (or several? if t&e siDe of 9our an allows) slowl9? turning itG over as man9 times as it takes to cook 5ot& sides! <&en 5ot& sides are golden;5rown wit& reddis& sots? it is done! 7eeat t&e rocedure to make 6 arat&as! Alu arat&as are delicious served &ot wit& a wet vegeta5le dis& and a raita or lain 9ogurt! Prearation time# ,6 min Standing time# ,6 min 7olling and cooking time# 3 min for eac& arat&a ---===---
Besan roti Chick>pea>f%o'r bread
ne kilometer from "arsana? t&e 5irt&lace of =ord *ris&na>s eternal consort? Srimati 7ad&arani? t&ere>s a small village named Annaura? known for its rasada? w&ic& is said to &e cooked wit& more devotion t&an t&at of an9 ot&er lace in t&e universe! &e residents of Annaura are famous for t&eir &ositalit9! For t&e ast five t&ousand 9ears? it is said? ever9 visitor to t&is village &as received a warm welcome? and a meal? usuall9 wit& as man9 5esan rotis as &e could eat!
' cus ('66 g) sifted w&olew&eat flour ' cus ('66 g) c&ick;ea flour /' ts salt /' ts ground 5lack eer /' ts cumin seeds or ' fres& c&illies? minced , t5s c&oed fres& coriander or sinac& leaves t5s g&ee or 5utter '/, cu (6 ml) warm water Com5ine t&e flours? salt? sices? and coriander leaves in a large 5owl! 7u5 t&e g&ee or 5utter into t&e mi:ture! .raduall9 add warm water w&ile mi:ing and kneading? until 9ou &ave a smoot& and elastic doug&! Cover t&e doug& wit& a moist clot& and set aside! After ,6 minutes or more? ut a &eav9 griddle or tava over medium;low &eat! Break t&e doug& into ' arts! ake eac& art? form it into a 5all? and roll it out! Fold and roll it out again like a arat&a! <&en t&e an is &ot? lace a 5esan roti on it and cook eac& side for ' or , minutes? using a little g&ee or 5utter if t&e roti sticks to t&e an! &en sread /' teasoon of g&ee or melted 5utter over one side and ru5 it into t&e roti wit& t&e 5ack of t&e soon! 8o t&e same wit& t&e ot&er side! &e 5esan roti is finis&ed w&en 5ot& sides are golden;5rown and freckled wit& reddis& sots! Cook all ' t&e same wa9! Prearation time# min Standing time# ,6 min 7olling and cooking time# min for eac& roti ---===---
*atthi !ndian crackers
&ese crackers are eas9 to make and can 5e eaten as a snack? wit& sous? or as art of a meal! If rock salt is unavaila5le? 9ou can use ordinar9 salt instead! , cus (,66 g) sifted w&olew&eat or w&ite flour ' t5s carawa9 or sesame seeds /' ts rock salt /' ts 5aking owder ' t5s g&ee or 5utter g&ee or vegeta5le oil for dee;fr9ing ,/- cu (2 ml) water Com5ine t&e flour? carawa9 seeds? salt? and 5aking owder in a large mi:ing 5owl! 7u5 t&e g&ee or 5utter into t&e flour! Add enoug& water to form a fairl9 firm doug&! *nead well for at least minutes? until t&e doug& is smoot& and elastic! &en set it aside for a few minutes! Fill t&e kar&ai or wok to two;t&irds wit& g&ee or vegeta5le oil and ut it over medium &eat! <&ile t&e g&ee is &eating? roll out t&e doug& into a large suare? /' inc& ( cm) t&ick!
5rown on 5ot& sides in - or minutes! 7emove wit& a slotted soon and ut in a colander to drain! &en cook t&e ot&er &alf t&e same wa9! Prearation and cooking time# ,6 min ---===---
*asa%a dosa #ancakes fi%%ed $ith spiced potatoes
&is t&in? cris ancake wit& a sic9 otato filling is a oular snack all over Sout& India! $asala dosa s&ould 5e eaten fres& and &ot? so serve t&em as soon as 9ou cook t&em! Coconut c&utne9 and c&oed coriander leaves are t&e traditional garnis&es! cu (2 g) s&ort;grained w&ite rice? was&ed /' cu (66 g) urad dal? sorted and was&ed ' fres& c&illies? c&oed /' ts 5rown sugar ' /' ts salt 6 medium;siDed otatoes g&ee or vegeta5le oil for greasing t&e griddle - t5s grated coconut , ts grated fres& ginger - t5s g&ee ' ts cumin seeds ' ts 5lack mustard seeds /' ts turmeric ' t5s c&oed coriander leaves ' t5s 5utter Soak t&e rice and t&e dal overnig&t in searate 5owls! re read9 to cook? grease t&e griddle wit& a5out /' teasoon of g&ee or vegeta5le oil and ut it over medium &eat! Beat t&e 5atter again ; it s&ould 5e of ouring consistenc9! Flick a few dros of water onto t&e an! If t&e9 5ounce and sutter? t&e an is read9! Pour on - ta5lesoons of 5atter and use t&e 5ack of a soon to sread it out t&in wit& a circular motion? starting from t&e center! &is amount of 5atter s&ould make a t&in dosa? a5out 3 inc&es ('6 cm) in diameter! (&e art of making dosas lies in t&e a5ilit9 to sread t&e 5atter t&in 5efore t&e &eat of t&e skillet &ardens t&e mi:ture!) Cook for ' or , minutes until it 5ecomes golden; 5rown! urn once! Cooking t&e second side takes onl9 a5out &alf as long as t&e first! &e second side never 5rowns as evenl9 as t&e first! Continue making dosas until t&e 5atter is finis&ed? greasing t&e an onl9 w&en t&e dosas stick! Pile t&em on a late so t&at t&e9 will sta9 warm and moist w&ile 9ou reare t&e filling? as follows!
Boil t&e otatoes until soft? and eel and mas& t&em coarse wit& a fork or otato mas&er! .rind toget&er t&e coconut? t&e remaining c&oed c&illi? t&e ginger? and a few dros of water to make a masala aste! In a medium;siDed saucean? &eat t&e g&ee or vegeta5le oil? and stir; fr9 t&e cumin and mustard seeds in it! <&en t&e mustard seeds start suttering? add t&e masala aste! A minute later? toss in t&e turmeric? t&en immediatel9 add t&e otatoes? t&e c&oed coriander? and t&e remaining salt! Stir;fr9 for minutes 5efore setting t&em aside! 8ivide t&e filling into as man9 ortions as 9ou &ave dosas! Put one ortion in t&e center of eac& dosa and fold in &alf! Now grease t&e fr9ing an wit& 5utter? and toast 5ot& sides of eac& filled dosa! $asala dosa wit& sam5ar and fres& tomato salad is a traditional Sout& Indian meal! Prearation time# ,6 min Standing time# to ' &rs or overnig&t Cooking time# min for eac& dosa ---===---
Atta dosa ?ho%e>$heat pancakes
' /' cus ('6 g) sifted w&olew&eat flour ' t5s c&oed fres& coriander leaves fres& c&illi? minced ts salt ' cus (-2 ml) lukewarm water $i: all t&e dr9 ingredients toget&er in a large 5owl! Slowl9 add t&e water and w&isk it into t&e flour until 9ou &ave a smoot& ancake 5atter! Cover t&e 5owl wit& a clot& and let stand for at least &alf an &our! Beat t&e 5atter again and cook t&e dosas as in t&e revious recie! If 9ou use a5out ta5lesoons of 5atter to make eac& dosa? 9ou s&ould get a5out dosas! Serve atta dosas wit& coconut c&utne9 or lain 9ogurt? or 5ot&! Prearation time# 6 min Standing time# ,6 min Cooking time# min for eac& dosa ---===---
#'d%a Chick>pea>f%o'r pancakes
&is is t&e 5asic recie for udla! +ou can make man9 tast9 variations 59 adding cooked or uick;cooking vegeta5les suc& as mung 5ean srouts? grated carrots? c&oed arsle9? or small cu5es of otato!
' cus ('66 g) c&ick;ea flour /' cu (6 g) w&ite flour ts ground cumin or ' fres& green c&illies? seeded and minced /- ts asafetida ,/- ts turmeric /' ts salt /- ts eer ts ground coriander ' t5s fres& coriander or arsle9 leaves? minced /- cus (,66 ml) cold water ts grated fres& ginger ' medium;siDed tomatoes? c&oed green 5ell eer? diced g&ee or 5utter for fr9ing , t5s lemon @uice In a large 5owl? mi: toget&er t&e c&ick;ea flour? w&ite flour? and t&e ne:t eig&t ingredients! Slowl9 add t&e cold water? stirring as 9ou do? until 9ou &ave a t&ickis& ancake 5atter! If t&e 5atter seems too t&ick? remem5er t&at t&e @uice from t&e tomatoes will t&in it! Now stir in t&e grated ginger and ieces of tomato and eer! Set aside! $elt a ta5lesoon of g&ee or 5utter in a 6 to ';inc& ('6 to '1 cm) fr9ing an over medium &eat! Pour in enoug& 5atter to make two - to ;inc& (6 to , cm) ancakes at a time! It is more imortant t&at t&e ancakes 5e uniforml9 t&ick? t&an erfectl9 round! Cook slowl9 on 5ot& sides so t&at t&e9 5ecome golden; 5rown and cris (a5out - to minutes)! Finis& t&e 5atter in t&is wa9? using a5out teasoon of g&ee or 5utter for eac& udla! Srinkle t&e lemon @uice over t&e to of t&e udlas! Serve &ot! Prearation time# min Cooking time# min for eac& udla
(-) Vegetab%es
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! Alu &ul go5&i aneer sa5@i (Fried cauliflower? otatoes? and fres& c&eese) '! Alu &ul go5&i ki 5&a@i (Curried vegeta5les) ,! Alu gauranga (Potatoes au gratin) -! Bandgo5&i alu sa5@i (Fried ca55age and otatoes) ! amatar 5&arta (Stewed tomatoes wit& flat noodles) 1! amatar aneer malai (Scram5led c&eese wit& tomatoes) 2! P&ansi kad&i (.reen 5eans in c&ick;ea flour sauce) 3! $atar aneer (Peas and c&eese in tomato sauce) 4! Bengali tarkari kari (Bengali curried vegeta5les) 6! $atar alu tarkari ("egeta5le and c&eese stew) ! Sukta (Bitter;melon stew) '! $a&a 5rin@al (Pureed egglant? sinac&? and tomatoes) ,! Palak 5aingan aur c&anna ("egeta5les and c&ick;eas) -! Sak ("egeta5le greens cooked in t&eir own @uices) ! Paneer sak (Steamed sinac& wit& fres& c&eese) 1! *&ati mit&i sa5@i (Sweet and sour vegeta5les) 2! $asala 5&indi sa5@i (Seasoned okra slices wit& coconut) 3! 0ma ("egeta5le semolina) 4! B&ari &ui sa5@i (Stuffed vegeta5les) '6! Alu tikkia tamatar sa&it (8ee;fried stuffed tomatoes) '! B&indi $assaledar& (Stuffed okra) ''! Alu kofta (8ee;fried vegeta5le 5alls in tomato sauce) ',! Palak kofta (8ee;fried sinac& and c&eese 5alls) '-! Bandgo5&i kofta (Stuffed ca55age leaves) '! Nargisi kofta (G7o9alG kofta) ---===---
&e "edic art of cooking vegeta5les is unsurassed in all t&e world! "edic cuisine offers an infinite variet9 of vegetarian vegeta5le dis&es! Srila Pra5&uada would sometimes tell t&e devotees t&at Srimati 7ad&arani (=ord *ris&na>s eternal consort) &as 5een cooking for *ris&na eternall9 and S&e &as never offered %im t&e same rearation twice ; eac& dis& alwa9s &as an original taste! And in C&aitan9a;c&aritamrta? t&e Bengali scriture descri5ing t&e astimes of =ord Caitan9a? t&ere are vivid descritions of feasts offered to t&e =ord 59 %is devotees? t&at contain &undreds of delecta5le vegeta5le dis&es! Cooking vegeta5les Indian st9le means cooking t&em to 5ring out t&eir flavors w&ile retaining t&eir nutritional value! &e recies in t&is c&ater s&ow 9ou &ow to transform t&e most ordinar9 vegeta5les into wonderfull9 flavored dis&es! &e secret lies in knowing &ow to cook t&e vegeta5les wit& t&e roer sices! +ou can also com5ine vegeta5les wit& grains? 9ogurt? c&eese? nuts? or fres& &er5s! +our neig&5or&ood grocer9 s&ould &ave almost all of t&e vegeta5les in t&ese recies! +ou can also s&o around and see w&at else is availa5le from local farmers and et&nic grocer9 stores! <&en selecting vegeta5les and ot&er foodstuffs tr9 to 5e conscious of t&eir origin 5ecause? as t&e "edas redict? t&is Age in w&ic& we are living is c&aracteriDed 59 gradual degradation of t&e environment? including our foods! Alread9 we can see t&at desite toda9>s &ig&l9 advanced medical tec&nolog9? t&e most revalent disease in t&e industraliDed world is remature aging! $an9 scientists attri5ute t&is to t&e contamination of our air? water? and food! Agro;5usiness is muc& more concerned a5out rofit t&an eole>s &ealt&? and w&at we usuall9 find in t&e suermarket is over;cultivated? &95ridiDed? gloss9;skinned roduce wit& more e9e;aeal t&an nutritional value! As far as ossi5le use naturall9 grown roduce t&at is comact and full of color! It>s 5etter to 5u9 or grow vegeta5les t&at ma9 5e 5lemis&ed 5ut are free of c&emicals! &e A9ur;veda statesO t&at an imortant asect of ac&ieving &9sical &ealt&? and &armon9 wit& our surroundings? is to eat food grown locall9 and in season! &ere are two rincial wa9s to cook vegeta5les# wet and dr9! o cook wet vegeta5les? first 5rown t&e sices in a little g&ee or vegeta5le oil and t&en saute t&e vegeta5les in t&e sices! &en add some water and a t&ickening agent suc& as s&redded coconut? 9ogurt? or ureed tomatoes! *ee t&e &eat low and t&e an covered to tra t&e steam! For dr9 vegeta5les? first saute t&e vegeta5les and t&en cook t&em wit&out water? or wit& @ust enoug& water to revent scorc&ing! &en towards t&e end of t&e cooking take off t&e lid and cook off most of t&e moisture! Bot& wet and dr9 dis&es ma9 5e eaten wit& rice or Indian 5reads!
&ere are also some ot&er met&ods of cooking vegeta5les t&at are mentioned in ot&er c&aters of t&is 5ook suc& as making vegeta5le ancakes (see age 1)? or cooking vegeta5les toget&er wit& rice and dal (see age ,,)? or dee;fr9ing vegeta5les died in 5atter (see age '64)! For t&ese met&ods? and for 5raising? 5aking? steaming? stuffing? and dee;fr9ing? at one stage or anot&er? 9ou 5rown sices in &ot g&ee or oil! <&en t&e sices are 5rowned? 9ou add t&e vegeta5les! And rovided 9our g&ee is &ot enoug&? t&e moist vegeta5les &itting t&e &ot g&ee and seasonings will make t&e Gc&uumG sound familair to all Indian cooks! +ou>ll never find canned or froDen vegeta5les in *ris&na>s kitc&en! <&9 use canned or froDen food w&en fres& roduce is so readil9 availa5leJ &e taste of fres& vegeta5les more t&an makes u for t&e time it takes to reare t&em! "egeta5les s&ould 5e cooked @ust until tender and alwa9s eaten &ot! ---===---
A%' ph'% gobhi paneer sabji =ried ca'%if%o$er; potatoes; and fresh cheese
&is is a simle? uick;cooking dis&! &e cauliflower and otatoes are dee;fried? t&en simmered in a liuid masala until done! Serve t&is vegeta5le dis& wit& an Indian 5read and a smoot& dal or vegeta5le sou! ' t5s g&ee or vegeta5le oil /' ts 5lack mustard seeds ' fres& c&illies? seeded and minced t5s grated fres& ginger ' 5a9 leaves ts turmeric ts ground coriander ts ground cinnamon ' /' cus (166 ml) water - otatoes? eeled and cu5ed ' oD (,6 g) ressed aneer? cu5ed medium;siDed cauliflower? was&ed? trimmed? and cut into flowerets ' ts salt /' ts garam masala ' t5s c&oed fres& coriander or arsle9 leaves %eat t&e g&ee or oil in a medium;siDed saucean over medium &eat! oss in t&e mustard seeds and cover t&e ot so t&e9 don>t @um all over t&e stove! <&en t&e9 finis& oing? add t&e c&illies? ginger? and 5a9 leaves! Stir for ,6 seconds! Now stir in t&e owdered sices ; e:cet for t&e garam masala ; and immediatel9 add t&e water! Bring to a raid 5oil? t&en lower t&e &eat and simmer gentl9! <&ile t&is liuid masala is simmering? dee;fr9 searatel9 t&e otato cu5es and t&e c&eese cu5es until t&e9 are golden;5rown? t&en drain t&em! 8ee;fr9 t&e cauliflower flowerets until t&e9 are lig&tl9 5rowned and artiall9 cooked! Now ut t&e cauliflower in t&e liuid masala? cover? and cook over low &eat! After minutes? lift t&e cover? dro in t&e fried otatoes and
c&eese cu5es? stir once? and cook for ' or , minutes more? until all t&e ingredients are &eated t&oroug&l9! Season wit& t&e salt and garam masala and srinkle in t&e fres& coriander or arsle9 leaves! $i: and serve &ot! Prearation and cooking time# ,6 min ---===---
A%' ph'% gobhi ki bhaji Ca'%if%o$er and potatoes in yog'rt sa'ce
&is tec&niue of fr9ing vegeta5les first in a masala? t&en steaming t&em? can 5e alied to ot&er t9es of vegeta5les as well! Peole sometimes refer to t&is met&od us GcurriedG vegeta5les! medium;siDed cauliflower t5s g&ee or vegeta5le oil ' ts cumin seeds or ' dried c&illies? crus&ed ' ts ground coriander ts turmeric /' ts asafetida - medium;siDed otatoes? eeled and cu5ed - t5s water /' ts salt cu ('6 ml) lain 9ogurt ,/- ts garam masala ' firm rie tomatoes? was&ed and sliced lemon or lime rim t&e cauliflower and cut it into flowerets /' inc&es (- cm) long 59 inc& ('! cm) t&ick! 7inse t&em in a colander and let drain! %eat t&e g&ee or oil in a &eav9 saucean over medium &eat! 8ro in t&e cumin seeds and crus&ed c&illies and fr9 t&em for ,6 to - seconds? until t&e cumin seeds turn golden;5rown! Add t&e owdered sices? fr9 a few seconds longer? t&en immediatel9 add t&e cu5ed otatoes! urn t&e otatoes for ' or , minutes? letting t&em 5rown in sots! Now stir in t&e cauliflower and stir;fr9 for anot&er ' or , minutes! &en add t&e water and salt and ut t&e lid on t&e an to tra t&e steam! Cook over medium &eat? s&aking t&e an occasionall9? for a5out minutes? until t&e vegeta5les are tender 5ut still firm! Finall9? stir in t&e 9ogurt and simmer for a few minutes until t&e sauce is t&ick! Srinkle wit& garam masala and stir gentl9 to mi:! .arnis& eac& serving wit& slices of tomato and a twist of lemon or lime! Prearation and cooking time# ' min
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A%' ga'ranga #otatoes a' gratin
&e devotees of *ris&na &ave named t&is dis& after Sri C&aitan9a $a&ara5&u? t&e incarnation of *ris&na w&o came to eart& to teac& t&e c&anting of t&e %are *ris&na mantra! %e was also known as .auranga (t&e golden one) 5ecause of %is fair comle:ion! Add a vegeta5le dis&/and some c&aatis? and 9ou>ll &ave a most satisf9ing meal! l5 (-6 g) aneer 6 medium;siDed otatoes /' ts asafetida , ts salt ts ground 5lack eer , t5s c&oed fres& coriander or t&9me leaves , t5s ground coriander , cus (2' ml) sour cream mi:ed wit& ts turmeric /- cu (6 g) 5utter ' t5s owdered milk 7inse t&e aneer well under cold running water! &en gat&er t&e c&eeseclot& tig&t around t&e aneer and sueeDe out most of t&e water!
Bandgobhi a%' sabji =ried cabbage and potatoes
Bandgobhi a%' sabji
It>s curious &ow some of t&e world>s most famous cuisines are alwa9s in searc& of e:cellence! From classical Frenc& cuisine came cuisine nouvelle? and now cuisine moderne 5lends t&e classic and t&e nouvelle! And in Ital9? t&e most discerning c&efs &ail la nuova cucina italiana? t&e new Italian cooking!
"edic cooking? in contrast? never c&anges! &is simle dis& of cooked vegeta5les and sweet sices? coming from t&e &ead riest of t&e ancient $inaksi temle in $adurai? India? is as tast9 and &ealt&ful toda9 as it &as 5een for t&ousands of 9ears! l5 (-6 g) ca55age ' cloves ' cardamoms cinnamon stick? , inc&es (2! cm) long - t5s g&ee or vegeta5le oil - medium;siDed otatoes? eeled and cu5ed t5s grated fres& ginger /' ts ca9enne eer ts turmeric - medium;siDed rie tomatoes? eac& cut into 3 wedges /' ts salt /' ts sugar '/, cu (6 ml) water
Ta&atar bharta Ste$ed to&atoes $ith f%at nood%es
medium;siDed tomatoes 3 large aadams or ' small cinnamon stick? ' inc&es ( cm) long /' ts cumin seeds curr9 leaves or , 5a9 leaves fres& c&illi? seeded and minced /' ts asafetida t5s grated fres& ginger ' ts salt ts 5rown sugar ' t5s c&oed coriander or arsle9 leaves '/, cu (6 ml) sour cream or 9ogurt (otional)
Start 59 5lanc&ing t&e tomatoes! &en eit&er c&o t&em fine? 5lend t&em in a mi:er? or force t&em t&roug& a sieve! Set aside! Cut t&e aadams into ;inc& (' cm) stris and set t&em aside! In a medium;siDed saucean? &eat t&e g&ee or vegeta5le oil over medium &eat! <&en t&e g&ee 5egins to smoke? dro in t&e cinnamon stick? cumin seeds? curr9 leaves (or 5a9 leaves)? c&illi? and a few seconds later? t&e asafetida! Now ut t&e tomatoes in t&e saucean wit& t&e ginger? salt? and sugar! Bring to a 5oil and stir well! Cover t&e saucean &alfwa9? and simmer over medium;low &eat for a5out minutes? stirring freuentl9! <&ile t&e tomatoes simmer? 5ring some salted water to 5oil in anot&er medium;siDed saucean? and dro in t&e stris of aadam! Boil t&em for 3 to 6 minutes until t&e9 are uite soft! Finall9? drain t&e aadam stris? t&en fold t&em and t&e coriander into t&e stewed tomatoes a few minutes 5efore removing t&e saucean from t&e &eat! (If 9ou use cream or 9ogurt? fold it into t&e rearation and allow to &eat for a few minutes more!) amatar 5&arta goes well wit& an9 rice dis& or Indian 5read! Prearation and cooking time# -6 min ---===---
Ta&atar paneer &a%ai Scra&b%ed cheese $ith fried to&atoes
Serve tamatar aneer malai wit& uris as art of a meal or as a lig&t meal in itself! For a variation? 9ou can reduce t&e aneer 59 &alf and add ' cus ('66 g) of steamed eas or golden;fried cauliflower flowerets at t&e same time as t&e aneer! A kar&ai or wok is ideal for cooking t&is recie! l5! (-6 g) aneer 1 medium;siDed tomatoes , t5s g&ee or vegeta5le oil ' ts cumin seeds ts turmeric ' ts salt /' ts eer '/, cu (6 ml) sour cream ' t5s c&oed coriander or arsle9 leaves *ee t&e aneer in t&e c&eeseclot& and rinse it under cold water for a moment? t&en sueeDe out some of t&e water! <&ile t&e aneer is still moist? 5reak it into roug&l9 ;inc& cu5es ('! cm) and set aside! Now was& t&e tomatoes and cut eac& of t&em into 3 wedges! %eat t&e g&ee or oil in a kar&ai? wok? or medium;siDed saucean! Add t&e cumin seeds? and as soon as t&e9 darken (a5out ,6 seconds) add t&e tomato wedges! urn t&e tomato wedges gentl9 until t&e9 are lig&tl9 5rowned! Put in t&e c&unks of aneer! Season wit& t&e turmeric? salt? and eer? and stir;fr9 gentl9 for ' or , minutes? taking care not to 5reak t&e ieces of aneer and tomato!
Finall9? fold in t&e cream and toss all t&e ingredients! Serve &ot? garnis&ed wit& c&oed coriander or arsle9 leaves! Prearation and cooking time# -6 min ---===---
#hansi kadhi 5reen beans in chick>pea f%o'r sa'ce
Alt&oug& t&is recie is traditionall9 reared wit& green 5eans? most ot&er vegeta5les can 5e cooked t&e same wa9! &is recie &as 5een used for fifteen 9ears in t&e kitc&ens of New "rinda5an? t&e %are *ris&na communit9 in
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*atar paneer #eas and cheese in to&ato sa'ce
&is simle com5ination of vegeta5les and c&eese needs onl9 a fanc9 rice or a &ot Indian 5read to make a comlete meal! +ou can ad@ust t&e t&ickness of t&e sauce to 9our taste 59 var9ing t&e amount of t&e water! &in? it goes well wit& rice t&ick? wit& c&aatis! 3 oD ('' g) aneer g&ee or vegeta5le oil for dee;fr9ing - ts salt ' /' ts turmeric ' t5s g&ee /' ts cumin seeds or ' fres& c&illies? seeded and minced ts grated fres& ginger /- ts asafetida l5 (-6 g) fres& eas? s&elled '/, cu (6 ml) water 1 tomatoes? c&oed /' t5s lemon @uice ts garam masala *nead t&e aneer well until it is smoot& and soft! &en? form it into grae;siDed 5alls and dee;fr9 t&em in g&ee or vegeta5le oil until t&e9 are cris and golden;5rown! 7emove t&em from t&e g&ee wit& a slotted soon and dro t&em into a solution of , teasoons of salt? ' teasoons of turmeric? and ' cus of warm water or w&e9! =et t&em soak w&ile 9ou go on to t&e ne:t ste! In a medium;siDed saucean? &eat t&e ' ta5lesoons of g&ee over medium &eat! &en add t&e cumin seeds? followed 59 t&e minced c&illies and grated ginger! <&en t&e cumin seeds are 5rowned (in a5out ,6 to - seconds)? toss in t&e asafetida? t&e remaining turmeric? and a few seconds later t&e eas! Now add t&e water? cover t&e an? and cook t&e eas until t&e9 are tender! Add t&e tomatoes and t&e c&eese 5alls! Cook over t&e same medium &eat for more minutes! ust 5efore serving? add a generous sueeDe of lemon? and season wit& t&e remaining teasoon of salt and t&e garam masala! Prearation and cooking time# ' min ---===---
Benga%i tarkari Benga%i &i7ed "egetab%e ste$
Benga%i tarkari
medium;siDed otatoes? eeled and diced large egglant? diced ' oD (,6 g) suas&? diced l5 (-6 g) eas or cut green 5eans , t5s g&ee or vegeta5le oil
/' ts 5lack mustard seeds ' dried c&illies? crus&ed , 5a9 leaves ts fenugreek seeds ts anise seeds ts ground cumin ' /' cus (166 ml) water ' ts 5rown sugar ' ts salt ' lemons? uartered 1 srigs of arsle9 %eat t&e g&ee or oil in a large saucean over medium &eat! oss in t&e mustard seeds? c&illies? 5a9 leaves? and fenugreek seeds! Cover t&e an to revent t&e mustard seeds from @uming out! <&en t&e mustard seeds sto suttering and t&e fenugreek seeds darken? add t&e anise seeds and ground cumin! &en immediatel9 ut in t&e diced otatoes! urn t&e otatoes for a5out 3 minutes? letting t&em get golden;5rown on all sides! &en add t&e suas& and egglant! *ee cooking and stirring for more minutes! Ne:t ut in t&e eas or green 5eans along wit& t&e water and cover t&e an! Cook over medium;low &eat? stirring gentl9 ever9 minutes or so! After minutes? add t&e sugar and salt? stir to mi:? and cook slowl9 on t&e same low &eat until t&e vegeta5les are tender and t&e sauce is t&ick! Serve t&is tarkari wit& &ot uris or arat&as! .arnis& eac& ortion wit& a wedge of lemon and a srig of arsle9! Prearation and cooking time# ,6 to -6 min ---===---
*atar a%' tarkari Vegetab%e and cheese ste$
In France? man9 *ris&na devotees are e:ert cooks? 5ut *is&ori is t&e 5est! S&e often cooked for Srila Pra5&uada in India! Srila Pra5&uada eseciall9 liked matar alu tarkari! In fact? &e told *is&ori t&at &e could eat it ever9 da9! ' t5s g&ee or vegeta5le oil 1 cloves ' cinnamon sticks? ,;inc&es (2! cm) long /' ts ground cardamom seeds , 5a9 leaves 1 otatoes? eeled and cu5ed l5 (-6 g) fres& eas? s&elled ts turmeric ,/- cus (-' ml) water 1 medium;siDed tomatoes? was&ed and uartered ts grated fres& ginger
/- ts grated fres& nutmeg /' ts 5rown sugar ' ts salt '/, cu (6 ml) sour cream t5s c&oed fres& coriander or arsle9 leaves ,/- cu (66 g) almonds? lig&tl9 toasted 3 oD ('' g) aneer? cu5ed and dee;fried Put t&e g&ee or oil in a large saucean over medium &eat! <&en it 5egins to smoke? toss in t&e cloves? cinnamon sticks? ground cardamom? and 5a9 leaves! Stir;fr9 for a5out ,6 seconds? t&en ut in t&e otatoes! Fr9 t&em for minutes? freuentl9 scraing t&e 5ottom of t&e an wit& a satula? until t&e9 are lig&tl9 5rowned! Add t&e eas and turmeric! Stir once? our in t&e water? and cook for 6 minutes wit& t&e ot covered! &en add t&e tomatoes? along wit& t&e grated ginger and nutmeg? t&e sugar? and t&e salt! Stir to mi:? and cook covered for more minutes! Now fold in t&e cream? t&e coriander or arsle9? t&e almonds? and t&e fried aneer cu5es! 7emove t&e w&ole sices! %eat for a few minutes 5efore serving! Prearation and cooking time# -6 min ---===---
S'kta Bitter>&e%on ste$
0suall9 made wit& several t9es of vegeta5les? sukta derives its distinctive flavor from one vegeta5le in articular# karela? also known as 5itter melon or 5itter suas&! *arela is usuall9 availa5le at oriental groceries! Srila Pra5&uada areciated its taste and &ealt&;giving ualities so muc& t&at &e would sometimes carr9 a sul9 of dried karela wit& &im w&en &e traveled! ' or , karelas? green and firm l5 (-6 g) eac&# cauliflower flowerets? was&ed and drained otatoes? eeled and cu5ed suas& or egglant? cu5ed fres& eas? or green 5eans cut into ';inc& ( cm) ieces - t5s g&ee ts fenugreek seeds 1 curr9 leaves (if not availa5le? use - 5a9 leaves) ,/- cu (-' ml) water ts cumin seeds ' ts grated ginger or ' fres& c&illies? seeded and minced /' ts turmeric ts anc& masala ' ts coriander /' ts asafetida cu ('6 ml) lain 9ogurt ' /' ts salt
7emove t&e seeds from t&e karelas and cut t&em into ;inc& ('! cm) cu5es! %eat ' ta5lesoons of g&ee over medium;&ig& &eat in a large saucean (a5out uarts/ )! Fr9 t&e fenugreek seeds for ,6 seconds? t&en add t&e cut vegeta5les! Add t&e curr9 leaves (or 5a9 leaves) and stir;fr9 t&e vegeta5les for minutes? turning t&em gentl9 wit& a wooden soon! Now our in &alf of t&e water? cover t&e an? and allow to cook over medium &eat for 6 minutes! $eanw&ile? use a mortar and estle or a small 5lender to grind toget&er t&e cumin seeds? grated ginger? minced c&illies? turmeric? and a few dros of water? to make a smoot& masala aste! %eat t&e remaining ' ta5lesoons of g&ee or oil in a small saucean and stir;fr9 t&e masala aste for a minute or two! &en add t&e anc& masala? ground coriander? and asafetida! Stir for a few seconds! Pour t&e remaining water into t&e seasonings and 5ring to a 5oil for minute! Emt9 t&e liuid masala into t&e cooking vegeta5les and continue cooking over medium &eat for to '6 minutes? stirring ever9 now and t&en? until t&e vegeta5les are 5arel9 tender! =ift t&e lid and fold in t&e 9ogurt? and salt! (If 9ou like? 9ou can add sada akoras or 5&a@as Hsee age '6 at t&is oint? 5ut not later? as t&e9 need a few minutes of simmering to a5sor5 some of t&e sauce and 5lend wit& t&e ot&er ingredients!) Stir and toss gentl9 to mi: t&e sices and sauce evenl9 wit& t&e vegeta5les! Simmer for a few minutes uncovered? t&en serve as a main dis& wit& rice or an Indian 5read! Prearation and cooking time# - min ---===---
*aha brinja% #'reed eggp%ant; spinach; and to&atoes
$a&a means GgreatG and 5rin@al means Gegglant?G t&e most oular of all vegeta5les in India! &is dis& is made 59 cooking t&e vegeta5les until t&e9 form a t&ick sauce! $a&a 5rin@al goes well wit& a lig&t rice and &ot c&aatis! ' l5s (466 g) egglant? eeled and diced l5 (-6 g) fres& sinac&? was&ed? stemmed? and c&oed ' l5s (466 g) tomatoes? 5lanc&ed? eeled? and c&oed t5s g&ee or vegeta5le oil or ' dried c&illies? crus&ed ts ground coriander /' ts ground cumin /' ts turmeric /' ts asafetida '/, cu (6 ml) water ts 5rown sugar ' /' ts salt /' ts garam masala %eat t&e g&ee or oil in a large saucean and fr9 t&e c&illi and t&e ground coriander for a few seconds! Follow wit& all t&e ot&er owdered sices? fr9 a few seconds longer? t&en
immediatel9 dro in t&e egglant cu5es! Stir;fr9 gentl9 over medium;&ig& &eat until t&e egglant 5ecomes soft and 5egins to release its seeds! Now stir in t&e c&oed tomatoes? sinac&? and water! $i: well! Partiall9 cover t&e saucean and simmer (stirring occasionall9) for a5out '6 minutes? or until t&e egglant is ver9 soft! urn u t&e &eat to medium and cook for 6 more minutes? stirring freuentl9? until t&e sinac&? egglant? and tomatoes &ave merged into a t&ick velvet9 sauce! Finall9? season wit& t&e sugar? salt? and garam masala! $i: well! Prearation and cooking time# -6 min ---===---
#a%ak baingan a'r channa Spinach; eggp%ant; to&atoes; and chick>peas
'/, cu (66 g) c&ick;eas? soaked overnig&t - t5s g&ee or vegeta5le oil ' ts cumin seeds ts grated fres& ginger ' ts ground coriander ts turmeric ' fres& c&illies? seeded and minced l5 (-6 g) egglant? eeled and cu5ed 1 tomatoes? c&oed l5 (-6 g) fres& sinac&? was&ed? stemmed? and c&oed - t5s water ' ts salt t5s 5utter Boil t&e soaked c&ick;eas in water until tender! &en set t&em aside to drain! Place a medium;siDed saucean over medium &eat and &eat t&e g&ee or vegeta5le oil! <&en it is &ot? toss in t&e cumin seeds? minced c&illies? grated ginger? ground coriander? and turmeric? in t&at order and in uick succession! Stir;fr9 for a5out ,6 seconds? t&en dro in t&e egglant cu5es and turn t&em wit& a soon until t&e9 are 5rowned and 5utter;soft! Now add t&e tomatoes and c&oed sinac&! Stir to 5lend t&e sices into t&e vegeta5les! Pour in t&e water and add t&e salt! =ower t&e &eat to medium;low? and simmer wit& t&e ot covered! After 6 minutes? remove t&e cover and fold in t&e c&ick;eas! &en dot wit& 5utter and simmer gentl9? stirring ever9 few minutes? until most of t&e e:cess liuid &as 5een cooked off! Serve &ot wit& nim5u c&awal or alu arat&a! Soaking time# overnig&t Prearation and cooking time# - min ---===---
Sak
Vegetab%e greens cooked in their o$n j'ices
Sak was t&e favorite dis& of Sri Caitan9a $a&ara5&u? t&e incarnation of *ris&na w&o aeared in
#aneer sak Stea&ed spinach $ith fresh cheese
%ig& in t&e irumala &ills lies iruati temle? t&e &ome of t&e ric&est 8eit9 in t&e world? =ord "enkatesvara? and descri5ed 59 Srila Pra5&uada in *ris&na Book as Gt&e most imortant lace of ilgrimage in sout&ern IndiaG! Catering to t&e needs of tens of t&ousands of ilgrims w&o visit ever9 da9? t&e temle e:ecutives &ave develoed a management s9stem w&ic& Srila Pra5&uada said was suere:cellent and w&ic& &e urged IS*CN leaders to stud9! &e %are *ris&na movement &as a uniue relations&i wit& t&is temle! ut of resect for Srila Pra5&uada s concern t&at t&e local reac&ing 5e increased? t&e temle e:ecutives gave t&e devotees land? funds to 5uild a temle? and an oen;air restaurant to manage? so t&at t&e ilgrims can &ave t&e oortunit9 to associate wit& devotees and urc&ase t&eir 5ooks!
&is is t&e recie for aneer sak served at t&e IS*CN canteen situated at t&e &alfwa9 oint on t&e eig&t kilometer footat& to t&e temle! l5 (-6 g) fres& sinac&? was&ed and stemmed t5s g&ee or vegeta5le oil ' ts ground coriander /' ts turmeric /- ts ca9enne eer /' ts garam masala ' inc&es asafetida , t5s water '/, cu (6 ml) sour cream (otional) 3 oD ('' g) aneer? cu5ed ts salt /' ts sugar C&o t&e was&ed and drained sinac& leaves into small ieces! %eat t&e g&ee in a saucean over medium &eat and fr9 t&e owdered sices for a moment! Put t&e c&oed sinac& into t&e saucean wit& t&e , ta5lesoons of water! Cover? and cook gentl9 until t&e sinac& is tender! &is s&ould take a5out 6 minutes! Now fold in t&e cream and t&e cu5es of aneer! Add t&e salt and sugar? stir well? and continue cooking over t&e same low &eat for more minutes! Serve aneer sak as a main dis& wit& rice or &ot c&aatis or 5ot&! Prearation and cooking time# ,6 min ---===---
Khati &ithi sabji S$eet and so'r "egetab%es
"isnu .ada is a devotee well;known for &is devotional cooking! <&ile &e was c&ief cook of t&e New +ork temle? &e cooked a sumtuous feast for over t&ree &undred eole ever9 Sunda9 for eig&t 9ears! &is dis& was often t&e &ig&lig&t of t&ose feasts! 1 oD (2 g) tamarind ' t5s g&ee ts cumin seeds ' t5s grated fres& ginger ' green c&illies? sliced /' ts ground 5lack eer /- ts asafetida /- cus ('2 ml) w&e9 '/, cu (66 g) 5rown sugar ineale? trimmed and cu5ed , carrots? sliced ' ts mango owder ' ts arika ' ts ground coriander 6 oD ('2 g) ressed aneer? cu5ed , Ducc&inis? cu5ed - tomatoes? uartered
, stalks celer9? diced , ts salt - otatoes? was&ed? eeled? cu5ed? and dee;fried? or , green lantains? sliced Start 59 making tamarind @uice (see age 3-)! &en make t&e masala! %eat t&e g&ee in a large saucean and fr9 t&e cumin seeds? t&en t&e grated ginger and green c&illies! Ne:t toss in t&e ground eer and t&e asafetida and fr9 for a few seconds more! &en our t&e w&e9 into t&e masala and simmer for a moment! Add t&e tamarind @uice? 5rown sugar? ineale c&unks? sliced carrots? mango owder? arika? and ground coriander! Allow to 5oil and t&icken? stirring occasionall9 to revent scorc&ing! $eanw&ile? dee;fr9 t&e aneer cu5es until lig&t 5rown and set t&em aside! Add t&e Ducc&ini and celer9 to t&e masala? cover t&e an? and cook until 5arel9 tender! &en add t&e fried aneer cu5es? tomatoes? and salt! Stir well! If 9ou are using sliced green lantains? add t&em at t&is oint! If 9ou are using fried otatoes? add t&em after t&e aneer cu5es &ave soaked u some of t&e sauce and 5ecome @uic9! Cover t&e an? and cook until all t&e ingredients are tender! Prearation and cooking time# -6 min ---===---
*asa%a bhindi sabji Seasoned okra s%ices $ith cocon't
*asa%a bhindi sabji Khati &ithi sabji
*nown as Glad9 fingersG in India? okra is widel9 used in Creole cooking and is a oular soul food in America! If 9ou can>t find okra in suermarkets? look for it at Asian grocers! C&oose ods t&at are small? firm? tender? and 5rig&t green!
/' l5s (12 g) fres& okra , ts ground coriander ts turmeric ' inc&es ca9enne eer /' ts salt t5s g&ee or vegeta5le oil ' ts cumin seeds ts 5lack mustard seeds /- ts asafetida cu (2 g) grated coconut /' ts sugar ' t5s lemon @uice 7inse t&e okra ods and at t&em dr9! Cut off t&e two ends and slice t&e ods into rounds /inc& ( mm) t&ick! +ou can cut ' or , ods at t&e same time! Put t&e slices in a mi:ing 5owl and srinkle over t&em t&e ground coriander? turmeric? ca9enne eer? and salt! oss t&e slices to coat t&em evenl9 wit& t&e sices! %eat t&e g&ee or vegeta5le oil in a fr9ing an? kar&ai? or wok and dro in t&e cumin seeds and 5lack mustard seeds! Cover t&e an for a moment to revent t&e mustard seeds from oing out! &en toss in t&e asafetida! Fr9 for a few seconds? and t&en add as man9 of t&e seasoned okra slices as will fit in one la9er! +ou will ro5a5l9 &ave to fr9 t&em in ' or , 5atc&es! +ou s&ould &ave an idea of &ow man9 5atc&es it will take 5efore 9ou start cooking? so t&at 9ou can divide t&e ingredients accordingl9! Stir;fr9 eac& 5atc& for , to - minutes until t&e ods aear to wilt and 5rown! For eac& 5atc&? add a ortion of t&e grated coconut and a ortion of t&e sugar! *ee fr9ing and stirring until t&e ods turn a reddis&;5rown and are ver9 tender! Srinkle t&e lemon @uice over t&em and serve t&em &ot! Prearation and cooking time# ' min ---===---
p&a Vegetab%e se&o%ina
At man9 %are *ris&na centers around t&e world? after t&e morning siritual rogram? t&e devotees start t&eir da9 of devotional work wit& a su5stantial 5reakfast of uma? c&ick;eas? and ginger tea! $aking uma involves t&ree simultaneous oerations# cooking t&e vegeta5les? 5oiling t&e water? and toasting t&e semolina! <&en ever9t&ing is read9? all t&e ingredients are com5ined! - medium;siDed tomatoes l5 (-6 g) ot&er assorted vegeta5les , t5s g&ee ' ts cumin seeds ts 5lack mustard seeds
/' ts fenugreek seeds ' ts grated fres& ginger dried c&illi? crus&ed 1 curr9 leaves (if not availa5le? use , 5a9 leaves) /' ts turmeric /- ts asafetida 1 cus (!- ) water /, cu (6 g) raisins (otional) , ts salt , cus (-6 g) semolina cu ('66 g) 5utter or g&ee /' ts eer ' t5s lemon @uice ' t5s 5utter Begin 59 cutting t&e vegeta5les! &e tomatoes can 5e uartered? green 5eans and eers cut into ieces? carrots sliced? otatoes cu5ed? and cauliflower cut into flowerets! %eat t&e ta5lesoon of g&ee in a saucean over medium &eat and fr9 t&e cumin seeds? 5lack mustard seeds? and fenugreek seeds? curr9 leaves? ginger? and c&illi! After ,6 to - seconds? toss in t&e turmeric and asafetida? t&en add t&e cut vegeta5les! (If 9ou want to give 9our uma a secial taste and te:ture? lig&tl9 dee;fr9 t&e cu5ed otatoes? sliced carrots? and cauliflower flowerets and add t&em to t&e uma at t&e end!) Stir t&e vegeta5les until t&e9 5rown? t&en add a little water to revent scorc&ing! =ower t&e &eat? cover? and gentl9 simmer until t&e vegeta5les are tender! <&ile t&e vegeta5les simmer? ut t&e water and salt in a small ot to 5oil! $elt t&e 5utter or g&ee in a ;int (, ) saucean? add t&e semolina? and stir;fr9 gentl9 over medium;low &eat? stirring ever9 time t&e 5ottom la9er of semolina aears lig&tl9 5rowned! It s&ould take 6 to minutes for all t&e semolina to turn faintl9 5rown! <&en t&e grains are read9 and t&e water is 5oiling? ut t&e cooked vegeta5les into t&e grains? toss in t&e raisins (if desired)? t&en our t&e 5oiling water into t&is mi:ture! Be careful &e mi:ture will erut and sutter! =ower t&e &eat! Stir several times to 5reak u an9 lums? t&en cover t&e ot to tra t&e steam! =et it simmer on t&e lowest &eat! After minutes? lift t&e cover to see if t&e grains &ave a5sor5ed all t&e water! If not? stir 5riskl9 several times and cook a few more minutes uncovered! Finall9? add t&e eer? lemon @uice? and 5utter! $i: again! Prearation and cooking time# , min ---===---
Bhari h'i sabji St'ffed "egetab%es
1 medium;large tomatoes? or 1 medium;small green 5ell eers? or 1 medium;small egglants
, t5s g&ee - oD (66 g) ressed aneer? crum5led cu (2 g) cooked long;grained w&ite rice /' cu (2 g) lig&tl9 toasted cas&ew nuts? crus&ed /' ts asafetida ts salt '/, cu (6 ml) sour cream %eat t&e g&ee in a small saucean over medium &eat! Crum5le t&e aneer? add it to t&e an? and stir;fr9 it for a minute or two! &en add t&e cooked rice and all t&e ot&er ingredients! 7emove t&e an from t&e &eat? fold in t&e cream? and mi: t&e ingredients well! Cocon't fi%%ing:
,/- cu (66 g) fres& grated coconut or ,/- cu (2 g) dr9 coconut '/, cu (6 ml) sour cream t5s grated fres& ginger ts ground coriander cu (66 g) c&ick;ea flour? lig&tl9 toasted ' oD (6 g) aneer /- ts ca9enne eer /- ts owdered cloves ts salt Put all t&e ingredients in a large 5owl and knead well to make a smoot& filling! Vegetab%e fi%%ing:
- medium;siDed otatoes small egglant g&ee or vegeta5le oil for dee;fr9ing ' ts ground coriander /- ts ca9enne eer /' ts garam masala ts salt
, t5s c&oed coriander leaves '/, cu (6 ml) lain 9ogurt Boil t&e otatoes in t&eir skins? t&en eel and mas& t&em coarse wit& a fork! Peel and cu5e t&e egglant and dee;fr9 t&e cu5es until golden;5rown! &en let t&em drain! Now mi: toget&er t&e vegeta5les? sices? &er5s? and 9ogurt to make a t&ick filling! <&en 9ou stuff t&e tomatoes or eers? don>t forget to relace t&eir lids! +ou can make a aste from a ta5lesoon of flour and a das& of water to &el t&e lids stick to t&e to! Arrange t&e stuffed tomatoes or eers (or 5ot& toget&er) in a greased? ovenroof dis&! Add - ta5lesoons of water? cover? and 5ake in t&e oven at ,66MF (6M C) for to '6 minutes! Egglants take a5out &our to cook? so cook t&em searatel9! Instead of 5aking stuffed vegeta5les? 9ou can steam t&em in a saucean! If 9ou &ave a metal steam;rack? 9ou can steam t&em over 5oiling water for to '6 minutes! If 9ou don>t &ave a steam;rack? &eat a ta5lesoon of vegeta5le oil or g&ee and fr9 t&e 5ottom of t&e stuffed vegeta5les for ' or , minutes! &en add several ta5lesoons of water? cover t&e an tig&tl9? and cook for to '6 minutes! For eit&er met&od? make sure t&ere is enoug& water at all times! Srinkle t&e lemon @uice and some fres& minced &er5s over eac& serving! Serve &ot wit& a sou and an Indian 5read! Prearation and cooking time# - min to &r ---===---
A%' tikkia ta&atar sahit 8eep>fried st'ffed to&atoes
' l5s (466 g) otatoes? was&ed and eeled ' /- cus ('' g) c&ick;ea flour , ts kalin@i seeds (otional) ' /' ts salt ,/- ts ca9enne eer ' t5s 5utter /' ts garam masala 6 medium;small tomatoes ts sugar Boil t&e otatoes until tender t&en let t&em drain! Set t&em aside in a mi:ing 5owl! Preare t&e 5atter 59 mi:ing t&e c&ick;ea flour? kalin@i seeds? teasoon of salt? /' teasoon of ca9enne eer? and enoug& water to make a smoot& 5atter t&en set aside! $ake one of t&e fillings from t&e revious recie for stuffed vegeta5les and set aside! Add t&e 5utter? ,/teasoon of salt? /- teasoon of ca9enne eer? and teasoon of garam masala to t&e 5oiled otatoes and mas& into a smoot& aste!
Bhindi *assa%edarh St'ffed okra
2 oD ('66 g) aneer ts cumin seeds /' ts grated fres& ginger , fres& green c&illies , t5s c&oed coriander leaves ts turmeric ts salt l5 (-6 g) fres& okra , t5s g&ee or vegeta5le oil /- ts asafetida
=ift t&e ods out gentl9 and serve t&em on a warm latter! Prearation and cooking time# - min ---===---
A%' kofta 8eep>fried "egetab%e ba%%s in to&ato sa'ce
Alu koftas are t&e most oular t9e of kofta! &e9 are eas9 to reare and go well wit& an9 meal! After covering t&em wit& t&e tomato sauce? serve t&em romtl9? ot&erwise t&e9 ma9 a5sor5 too muc& liuid and fall aart! medium;siDed tomatoes ' t5s g&ee or vegeta5le oil ' ts grated fres& ginger ' dried c&illies? crus&ed ts ground cumin /' ts turmeric , ts salt medium;siDed otatoes? was&ed /' medium;siDed cauliflower? was&ed? trimmed? and searated into flowerets cu (66 g) c&ick;ea flour , t5s c&oed fres& coriander or arsle9 leaves ts garam masala /- ts asafetida /' ts ground 5lack eer g&ee or vegeta5le oil for dee;fr9ing cu ('6 ml) lain 9ogurt (otional) Start 59 making t&e tomato sauce! 8ro t&e tomatoes into a ot of raidl9 5oiling water for to '6 seconds! 8rain t&em? and rinse t&em under cold water! &en eel and mas& t&em! %eat t&e ta5lesoon of g&ee or vegeta5le oil in a saucean over medium &eat and fr9 teasoon of t&e grated ginger? t&en t&e dried c&illies! Follow wit& t&e ground cumin and /' teasoon of t&e turmeric! Stir;fr9 for a few seconds! Put t&e tomatoes into t&e an? add &alf t&e salt? cover? and lower t&e &eat! Cook slowl9 for '6 minutes? stirring ever9 minutes or so! <&ile t&e sauce simmers? eel t&e otatoes and 5reak u t&e cauliflower into large flowerets!
Prearation and cooking time# - min ---===---
#a%ak kofta 8eep>fried spinach>and>cheese ba%%s
Bandgobhi kofta; argisi kofta and #a%ak kofta
Broadcasting from our communit9 in Florence? Ital9? 7adio *ris&na Centrale reac&es more t&an fifteen million eole! &e most oular rogram? 7adio Cucino (cooking lessons)? is &osted 59 *ris&na Caitan9a dasa? w&o sometimes recites t&e ra9ers for &is listeners> offerings during t&e s&ow! =isteners often tele&one t&e station to e:ress t&eir t&anks for t&is recie!
l5 (-6 g) fres& sinac& t5s g&ee or vegeta5le oil ts grated fres& ginger ' dried c&illies? crus&ed /' ts turmeric /' ts garam masala /' ts ground coriander /- ts asafetida 2 oD ('66 g) aneer? drained and c&oed ' ts salt ' ,/- cus ('2 g) c&ick;ea flour g&ee or vegeta5le oil for dee;fr9ing
Bandgobhi kofta St'ffed cabbage %ea"es
' t5s g&ee cinnamon stick? ' inc&es ( cm) long cloves ts ground cumin /- ts asafetida ' l5s (466 g) tomatoes? 5lanc&ed? eeled? and mas&ed - t5s raisins t5s lemon @uice ts turmeric , /' ts salt cu (66 g) c&ick;ea flour inc& ground eer small green ca55age ' t5s g&ee /, cu (6 g) almonds or cas&ew nuts? crus&ed ts grated fres& ginger or ' dried c&illies? crus&ed
' oD (,6 g) aneer? drained and c&oed , t5s finel9 c&oed fres& coriander leaves or ts ground coriander /' ts arika In a small saucean? &eat t&e g&ee and stir;fr9 t&e cinnamon? cloves? ground cumin? and asafetida for ,6 to - seconds! Put in t&e ureed tomatoes and cook gentl9 for ,6 minutes to o5tain a smoot& sauce! &en fold in t&e raisins and add t&e lemon @uice? turmeric? and ' teasoons of t&e salt! 8iscard t&e w&ole sices? and remove t&e saucean from t&e &eat! Put t&e c&ick;ea flour in a 5owl wit& a inc& of salt and a inc& of eer! $i: wit& @ust enoug& water to make a t&ick 5atter! Cover t&e 5owl wit& a clot& and set aside! Cut off t&e stem of t&e ca55age and remove an9 damaged outer leaves!
argisi kofta Roya% kofta
"edic recies range from ver9 simle to ver9 comle:! Nargisi kofta is a little on t&e comle: side? 5ut well wort& t&e time it takes to make it! It is a favorite in 7a@astan? t&e Gla9ground of kingsG! Serve nargisi kofta wit& a c&utne9 as a snack or wit& a wet vegeta5le as a side dis& to a main meal! cu ('66 g) w&ite rice 3 medium;siDed otatoes , ,/- ts salt 1 oD (2 g) aneer
' /- cus ('' g) c&ick;ea flour ts kalin@i or 5lack cumin seeds (otional) /' ts turmeric /- ts owdered saffron ' t5s warm milk ' oD (,6 g) w&ole sinac& leaves? wit& stems removed /- ts ground 5lack eer ts garam masala /' ts turmeric /- ts asafetida g&ee for dee;fr9ing Steam t&e rice in twice its volume of water (to w&ic& one teasoon of salt &as 5een added) for a5out 3 minutes? or until all t&e water is a5sor5ed! 8rain and set aside! Boil t&e otatoes until t&e9 are tender? t&en eel t&em! $i: /' teasoon of salt into t&e aneer and knead it into a soft doug&! Cover t&e aneer wit& a moist clot& and set aside! Com5ine t&e c&ick;ea flour? teasoon salt? kalin@i seeds? and turmeric in a 5owl! $i: wit& enoug& water to make a smoot& 5atter! =et stand! Stee t&e saffron in t&e warm milk t&en mi: it well wit& t&e cooked rice!
(.) Sa"ories
---===---
! Paadam (8al;flour wafers) '! Paneer masala (Fried and soaked c&eese cu5es) ,! ali &ui aneer (Pan;fried seasoned c&eese) -! Pakora ("egeta5le fritters) ! Sada akora (Siced c&ick;ea;flour fritters) 1! 8okla (Steamed dal and 9ogurt) 2! Samosa ("egeta5le turnovers) 3! Alu atra (Fried sic9 otato swirls) 4! Alu ki tikki (Fried otato atties) 6! 0rad dal katc&ori (8ee;fried savories wit& siced dal) ! $atar dal 5ara (Slit;ea crouettes) '! 0rad dal 5ara (8al crouettes in 9ogurt) ,! *at&mir vada (C&ick;ea;flour and coriander;leaf tid5its) -! .a@ar vada (Siced carrot crouettes) ! 8a&i vada (8al crouettes in 9ogurt sauce) 1! Sevian (C&ick;ea;flour noodles) 2! *&andvi (Siced c&ick;ea;flour and 9ogurt swirls) 3! C&idwa ($i:ed fried and seasoned tid5its) 4! $alai kofta (8ee;fried c&eese 5alls in cream sauce) ---===---
Savories can 5e a meal in t&emselves? a side dis&? or a snack! $ost go well wit& a matc&ing c&utne9! Some savories? suc& as akoras or sevian noodles? can 5e made at a moment>s notice! t&ers? like samosas and katc&oris? take longer 5ecause 9ou &ave to stuff and roll t&em! But
t&e time is well sent! Samosas? in fact? are so delecta5le t&at Srila Pra5&uada redicted t&e9 will 5ecome a favorite snack in t&e s touc&! C&ick;ea flour? called 5esan in %indi? is anot&er ingredient often used in savories! It &as a distinctive ric& flavor? and is availa5le at most &ealt& food s&os and in Asian groceries! ---===---
#apada& 8a%>f%o'r $afers
Paadams are t&in? cris? sun;dried wafers of dal;flour! &e9 are availa5le in Indian grocer9 stores! All 9ou &ave to do is cook t&em? w&ic& is uick and eas9! &e t&ree main varieties are# red c&illi (&ot and sic9)? 5lack eer (sic9 5ut not &ot)? and lain! &e9 come in several siDes! &e large ones can 5e 5roken in &alf 5efore cooking if necessar9! Paadams s&ould 5e served cris so don>t fr9 t&em far in advance? ot&erwise t&e9 will 5ecome lim! Paadams can 5e served wit& an9 sort of Indian meal! g&ee or vegeta5le oil for dee;fr9ing 3 to ' aadams %eat t&e g&ee or vegeta5le oil in a kar&ai or s&allow fr9ing an until it is almost smoking! Place a aadam in t&e g&ee! In @ust a few seconds? it will e:and and curl at t&e edges! Su5merge it for a moment wit& t&e 5ack of a slotted soon to flatten it? t&en turn it over! &e aadam s&ould 5e golden;9ellow! in a colander to drain! Paadams can also 5e cooked directl9 over a low flame! %old t&e aadam wit& a air of tongs @ust over t&e flame until t&e art nearest t&e flame 5egins to 5lister and turn a lig&ter color! &is s&ould take no more t&an a few seconds! &en? turn t&e aadam so t&at anot&er art cooks! 7eeat t&e turning and cooking until t&e entire aadam is cooked! Cooking time# a5out 6 seconds for eac& aadam '61 Savories ---===---
#aneer &asa%a =ried and soaked cheese c'bes
&ere are man9 wa9s to cook aneer! For t&is one? 9ou soak t&e fried c&eese cu5es in a sic9 5rot& until t&e9 a5sor5 t&e flavor of t&e sices and 5ecome soft and @uic9! %aving soaked from twent9 minutes to two da9s? t&e cu5es can 5e used to en&ance vegeta5le dis&es? or served as a snack or side dis&! 6 oD ('2 g) aneer g&ee or vegeta5le oil for dee;fr9ing t5s g&ee or vegeta5le oil /' ts cumin seeds ' cinnamon sticks? ' inc&es ( cm) long - cloves /' ts ground coriander /' ts turmeric /' ts asafetida /- ts ground 5lack eer ts salt $ake aneer as descri5ed on age 4- and reserve ' /' cus (166 ml) of t&e w&e9! .at&er t&e aneer in a c&eeseclot& and rinse it under cold water for a few seconds! Now? flatten t&e c&eese in t&e c&eeseclot& to a t&ickness of a5out inc& ('! cm) and weig&t it down evenl9 so t&e result will 5e a flat sla5 of firm c&eese! 8o t&is on to of t&e sink so t&e liuid &as a lace to drain! =eave it for ,6 minutes! 7emove t&e c&eeseclot& and cut t&e c&eese into ;inc& ('! cm) cu5es? or into rectangles or diamonds ' inc&es ( cm) long! 8ee;fr9 t&em in g&ee or vegeta5le oil! It s&ould take a5out or minutes to 5rown t&e cu5es lig&tl9! 8rain! Start a masala 59 &eating a ta5lesoon of g&ee or vegeta5le oil in a small saucean! Stir;fr9 t&e cumin seeds? cinnamon sticks? and cloves! After a5out ,6 seconds? follow wit& t&e owdered sices and stir;fr9 for a few seconds more! Now our t&e w&e9 into t&e masala? add t&e salt? and 5ring to a 5oil? t&en remove from t&e &eat! Put t&e fried c&eese cu5es into t&is liuid masala and allow t&em to soak for at least '6 minutes! ust 5efore serving? re&eat t&e aneer masala t&en drain off t&e liuid! Prearation and cooking time# ' min Soaking time# '6 min ---===---
Ta%i h'i paneer #an>fried seasoned cheese
For fr9ing ieces of aneer? a &eav9 skillet works ver9 well! urn t&em over wit& a satula to avoid 5reaking t&e crust t&at forms!
Paneer can also 5e made into akoras! 8i t&e ieces of aneer into siced c&ick;ea;flour 5atter and dee;fr9 t&em as descri5ed in t&e ne:t recie! 6 oD ('2 g) aneer , ts turmeric , ts salt t5s g&ee or vegeta5le oil t5s finel9 c&oed fres& coriander or arsle9 leaves lemon or lime $ake aneer as descri5ed on age 4- and ress wit& a weig&t for 6 minutes? so t&at t&e c&eese is firm 5ut uite moist! Cut t&e c&eese into ieces a5out - inc&es (6 cm) long? ' inc&es ( cm) wide? and /' to inc& ( to '! cm) t&ick! $ake a coating for t&e c&eese 59 mi:ing t&e turmeric and salt in a small dis&! Press t&e ieces of moist aneer lig&tl9 into t&e mi:ture one 59 one to coat 5ot& sides! &e coating s&ould 5e t&in and even! If t&e coating is t&ick? 9ou>ll not &ave enoug& mi:ture to go around! %eat a ta5lesoon of oil or g&ee in a skillet (or fr9ing an) and ut in as man9 ieces of aneer as t&e fr9ing an will easil9 &old! Cook t&em slowl9? a5out - or minutes on eac& side? until t&e9 are lig&tl9 5rowned and &ave a t&in crust! Serve tali &ui aneer garnis&ed wit& c&oed coriander leaves and a slice of lemon or lime! Prearation and cooking time# '6 min ---===---
#akora Vegetab%e fritters
Practicall9 an9 t9e of vegeta5le can 5e made into akoras! <&atever vegeta5le 9ou use? cut t&e ieces a5out t&e same siDe? so t&at t&e9 cook at t&e same seed! Egglants? Ducc&ini? otatoes? suas&? and carrots can 5e sliced or cut into small c&unks? cauliflower and 5roccoli into flowerets? and 5ell eers into rings or stris! Brussels srouts? asaragus? and folded sinac& leaves can 5e ut in w&ole! A welcome addition to an9 meal or feast? akoras are an eas9;to;make snack t&at goes well wit& a c&utne9! ' /- cus ('' g) c&ick;ea flour t5s kalin@i seeds /' ts ground cinnamon /- ts ca9enne eer ' ts ground coriander ' ts ground cumin /' ts turmeric /- ts asafetida ' ts salt /' ts 5aking owder cu ('6 ml) cold water /' l5s (12 g) trimmed vegeta5les g&ee or vegeta5le oil for dee;fr9ing
Sift t&e c&ick;ea flour into a large mi:ing 5owl and add t&e sices? salt? and 5aking owder! Slowl9 add t&e cold water and w&isk until 9ou &ave a smoot& 5atter? t&ick enoug& to coat t&e vegeta5les! Cut all t&e vegeta5les 5efore &eating t&e g&ee! +ou ma9 need to ar5oil large cauliflower flowerets! 0se ot&er vegeta5les raw! Put t&e g&ee or vegeta5le oil over medium;&ig& &eat! &e g&ee is &ot enoug& w&en a dro of 5atter ut into it rises immediatel9 to t&e surface and siDDles! Now ut a &andful of cut vegeta5les into t&e 5atter and coat t&em well! Put in one t9e of vegeta5le at a time ; 9ou>re going to fr9 eac& t9e searatel9! ake t&e coated vegeta5les out of t&e 5atter one 59 one and ut t&em uickl9 into t&e &ot g&ee until t&e surface of t&e g&ee is covered! Fr9 for several minutes until t&e akoras are golden;5rown and cris? t&en remove t&em and let t&em drain! Fr9 all t&e akoras in t&is wa9? never utting in more t&an one la9er at a time! Prearation and cooking time# '6 min ---===---
Sada pakora Spiced chick>pea>f%o'r fritters
Sada akoras go well wit& w&ite or 5rown rice and kad&i sauce! If 9ou make t&em smaller? a5out t&e siDe of a grae? t&e9 can 5e added to wet vegeta5les suc& as sukta or matar alu takari! $i: t&em into t&e vegeta5le dis& at least ten minutes 5efore serving so t&e9 &ave time to soak u some of t&e sauce! &e9 can also 5e eaten wit& a c&utne9 as a snack! 3 oD ('' g) c&ick;ea flour t5s kalin@i seeds /' ts ground cinnamon /- ts ca9enne eer ts ground coriander ts ground cumin ts turmeric /- ts asafetida ts salt /' ts 5aking owder (otional) /, int ('66 ml) cold water g&ee or vegeta5le oil for dee;fr9ing Preare t&e 5atter as in t&e revious recie for akora? 5ut make it t&icker? almost astelike! .et air into t&e 5atter 59 5eating it vigorousl9! Scoo u some 5atter wit& a ta5lesoon or small icecream scoo? and ut ' or , lums of it into t&e &ot g&ee or vegeta5le oil! &e lums will immediatel9 swell and siDDle on t&e surface of t&e g&ee or oil! Kuickl9 add more lums of t&e 5atter until t&e surface of t&e g&ee is covered wit& siDDling akoras! Ad@ust t&e &eat so t&at it takes t&e akoras - or minutes to 5ecome cris and uniforml9 golden;5rown (turn t&em once or twice wit& a slotted soon)! 7emove and drain!
B&a@as are a variation of sada akoras! +ou can reare and cook t&em in e:actl9 t&e same wa9? e:cet for t&e sicing! Instead of t&e ground cinnamon? coriander? and cumin? use /' teasoon of cumin seeds? ' ta5lesoons of c&oed fres& coriander leaves? and one fres& c&illi? c&oed fine! Prearation and cooking time# '6 min ---===---
8ok%a Stea&ed da% and yog'rt
' cus (,6 g) c&anna dal? cleaned '/, cu (6 ml) 9ogurt cu ('6 ml) water , or - fres& c&illies ' t5s grated fres& ginger /' ts turmeric /' ts salt t5s lemon @uice , t5s melted g&ee /' ts 5aking owder ' t5s g&ee t5s 5lack mustard seeds ' t5s sesame seeds inc& asafetida t5s grated fres& coconut - t5s c&oed fres& coriander leaves
<&en cool? cut into ,;inc& (2! cm) rectangles or diamonds and carefull9 remove t&em from t&e an! Serve wit& coconut c&utne9! Soaking time# 8al? at least - &rs 7esting time# Batter? at least 1 &rs Prearation and cooking time# ' min ---===---
Sa&osa Vegetab%e t'rno"ers
#reparation of sa&osa
nce 9ou>ve tasted a good samosa? 9ou>ll understand w&9 samosas are t&e most oular of all Indian savories! For variations? mi: fres& aneer into t&e filling and tr9 different 5lends of sices!
- cus (-66 g) w&ite flour /' ts salt /' cu (66 g) melted 5utter or g&ee '/, cu (6 ml) cold water ' or , medium;siDed otatoes /' cauliflower? searated into flowerets /' cus ('66 g) fres& eas - t5s g&ee or vegeta5le oil ts cumin seeds /' ts fenugreek seeds /' ts grated fres& ginger ts turmeric /' ts ground coriander /- ts asafetida /- ts ground cloves /' ts ground cinnamon ' ts salt /- ts eer g&ee or vegeta5le oil for dee;fr9ing Put t&e w&ite flour and salt in a 5owl and dri55le t&e melted 5utter or g&ee over t&e to! 7u5 t&e 5utter or g&ee into t&e flour wit& 9our fingertis until t&e mi:ture resem5les coarse 5readcrum5s! Slowl9 mi: in t&e water and gat&er t&e flour toget&er to make a doug&! *nead vigorousl9 for minutes? until it is smoot& and soft 5ut doesn>t stick to 9our fingers! .at&er t&e doug& into a 5all? srinkle wit& a few dros of water? and cover wit& a dam clot& w&ile 9ou reare t&e filling! Peel t&e otatoes and dice t&em! Eit&er grate t&e cauliflower flowerets t&roug& t&e largest &oles of a metal grater or cut t&em into tin9 flowerets! Boil t&e eas until t&e9 are tender t&en drain and set t&em aside! Place a large fr9ing an over medium &eat? and fr9 t&e cumin and fenugreek seeds in ' ta5lesoons of g&ee or oil! <&en t&e9 5egin to darken? toss in t&e grated ginger and t&e owdered sices and fr9 for a few seconds more! Now ut in t&e otato cu5es stir;fr9 for , or - minutes? t&en add t&e cauliflower! Stir;fr9 for anot&er , or - minutes! Add ' ta5lesoons of water? cover? and cook for a5out minutes? until t&e vegeta5les are tender (watc& closel9 to revent 5urning)! Stir t&e eas into t&e mi:ture? season wit& t&e salt and eer? t&en sread t&e contents of t&e an on a clean surface to cool w&ile 9ou roll out t&e doug&! 8ust t&e rolling surface wit& flour! Form t&e doug& into 6 5alls! 7oll out eac& 5all to make a 1;inc& ( cm) circle! Cut eac& circle in &alf! ake eac& &alf;circle and moisten t&e edge of its straig&t side from t&e center to one end! Bring t&e two ends of t&e straig&t side toget&er to make a cone! Firml9 ress t&e dr9 side over t&e wet side to seal t&e cone tig&t! Stuff t&e cone to two;t&irds wit& filling! &en close t&e oening 59 inc&ing and folding t&e two edges toget&er to form a leated to! %eat t&e g&ee or oil in a dee;fr9ing vessel over medium &eat! Fr9 a few samosas at a time (as man9 as will cover t&e surface of t&e g&ee in one la9er)! Fr9 t&em for 6 to minutes? turning t&em often until 5ot& sides are golden;5rown! 7emove and drain! Prearation and cooking time# &r min
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A%' patra =ried spicy potato s$ir%s
- medium;siDed otatoes ' t5s grated coconut ' ts sesame seeds ' ts 5rown sugar ' ts grated fres& ginger ' fres& green c&illies? minced t5s fres& coriander leaves? minced ' ts garam masala /' ts salt ' t5s lemon @uice ' cus ('66 g) w&ite flour /' ts turmeric /- ts ca9enne eer ' ts melted g&ee /' cu (66 ml) water g&ee or vegeta5le oil for dee;fr9ing Preare t&e filling first? so t&at it will 5e cool 59 t&e time t&e doug& is read9! Boil t&e otatoes until t&e9 are soft! &en eel t&em! 0se a fork to mas& t&em in a 5owl wit& t&e grated coconut and t&e ne:t 3 ingredients including teasoon of t&e salt! Now sread t&e mi:ture on a surface to cool w&ile 9ou reare t&e doug&! Com5ine t&e flour? turmeric? ca9enne eer? and t&e remaining salt in a mi:ing 5owl! 7u5 t&e melted g&ee into t&e flour? t&en add t&e water slowl9 w&ile mi:ing wit& 9our &and until a doug& forms! ransfer t&e doug& to a rolling surface?and knead well so t&at it 5ecomes soft and elastic! If t&e doug& is too wet? add more flour! Flour t&e rolling surface li5erall9? t&en roll out t&e entire doug& into a rectangle wit& a t&ickness of a5out /3 inc& (, mm)! Sread t&e cool otato mi:ture evenl9 on t&e surface! <&ile dusting wit& flour to revent t&e doug& from sticking to 9our fingers? roll it u to make a tig&t? comact roll! 0se a s&ar serrated knife to cut t&e roll into slices of "' inc& ( cm)! Pat and form t&e slices so t&e9 retain t&eir s&ae! Place t&em on a latter! %eat t&e g&ee or vegeta5le oil in a kar&ai or s&allow ot! &e oil or g&ee is &ot enoug& w&en a inc& of doug& droed into it rises immediatel9 to t&e surface and siDDles! Put several slices into t&e g&ee and fr9 t&em for , to minutes? turning t&em over once? until t&e9 are golden; 5rown! Serve &ot as a side dis& in a feast or a meal? or as a snack wit& a c&utne9! Prearation and cooking time# -6 min ---===---
A%' ki tikki =ried potato patties
Slow cooking forms a crust on 5ot& sides of t&ese otato cutlets? w&ic& gives t&em a secial te:ture and flavor!
rad da% katchori 8eep>fried sa"ories fi%%ed $ith spiced da%
Srila Pra5&uada was fond of katc&oris from &is earliest c&ild&ood? so muc& so? in fact? t&at &is mot&er gave &im t&e nickname *atc&ori;muk&a (one w&o fills &is mout& wit& katc&oris)! - cus (-66 g) w&ite flour ,/3 cu (2 g) 5utter or g&ee /- ts salt cu ('6 ml) water ,/- cu (6 g) urad dal? was&ed and soaked overnig&t t5s g&ee /' ts cumin seeds /' ts ground anise seeds
/' ts ground cumin /' ts grated fres& ginger ts turmeric /- ts asafetida ts c&oed fres& coriander leaves ' t5s lemon @uice /' ts salt Put t&e flour and salt into a large mi:ing 5owl! Blend t&e 5utter or g&ee into t&e mi:ture wit& 9our fingertis! Slowl9 add t&e cold water and form a soft (not wet) doug&! *nead t&e doug& vigorousl9 for minutes? t&en cover wit& a moist clot& and set aside! 8rain t&e dal and 5lend it in an electric 5lender (or a grinder) wit& @ust enoug& water to make a smoot& aste! %eat t&e ta5lesoon of g&ee in a small fr9ing an and fr9 t&e cumin seeds until 5rown (a5out ,6 seconds)! &en add t&e owdered sices and t&e ureed dal! Stir;fr9 for several minutes until artiall9 cooked! $i: in t&e c&oed coriander leaves? lemon @uice? and salt! Set aside to cool! Form t&e doug& into ' 5alls! 8ivide t&e dal mi:ture into ' arts!
*atar da% bara Sp%it>pea cro'ettes
&is is one of t&e recies t&at &ave earned .oi5&ava dasi t&e reutation of 5eing t&e finest cook among t&e %are *ris&na devotees in Sout& Africa! <&en visiting devotees taste &er cooking? t&e9 know t&at even t&oug& t&e9 &ave traveled far? t&e9 are still close to &ome! ' /' cus (166 ml) lain 9ogurt l ,/- cus (,6 g) green or 9ellow slit;eas ' t5s c&oed coriander or arsle9 leaves ' t5s grated fres& ginger ' ts ground coriander ' ts cumin seeds ' ts ground cinnamon fres& green c&illi? seeded and minced ts turmeric /' ts ca9enne eer /- ts asafetida ts salt - /- cus ( ) warm water g&ee or vegeta5le oil for dee;fr9ing
Soak t&e slit;eas overnig&t in water twice t&eir volume! &en drain t&em! Blend t&e slit;eas in an electric 5lender? adding @ust enoug& fres& water to make a ver9 t&ick aste! Scrae t&e aste into a 5owl! Add &alf of eac& sice to t&e aste? along wit& teasoon of t&e salt! $i: well and set it aside! 7eserve a teasoon of t&e remaining salt and dissolve t&e rest into t&e warm water! Set t&e water aside! %eat t&e g&ee in a kar&ai or saucean over medium &eat! $oisten 9our &ands and form t&e aste into small atties! Fr9 t&em in t&e g&ee? turning once or twice? until t&e9 are nicel9 5rowned on all sides! 7emove? and let t&em drain over t&e g&ee for a moment! &en dro t&em into t&e salted water to soak for at least minutes! Com5ine t&e 9ogurt wit& t&e remaining sices and salt in a 5owl! $i: well! After t&e 5aras &ave soaked? remove t&em from t&e salted water and lace t&em in a serving 5owl! Cover t&em wit& t&e siced 9ogurt and serve! Soaking time# overnig&t? lus min in salted water Prearation and cooking time# ' min ---===---
rad da% bara 8a% cro'ettes in yog'rt
,/- cus (,6 g) urad dal? soaked overnig&t ' fres& c&illies? minced /- ts asafetida ts 5aking soda - ts salt - /- cus ( ) warm water g&ee or vegeta5le oil for dee;fr9ing ' /' cus (166 ml) lain 9ogurt ts cumin seeds? toasted and ground 8rain t&e dal and 5lend it in an electric 5lender (or a grinder) wit& t&e minced c&illies? asafetida? 5aking soda? teasoon of t&e salt? and @ust enoug& water to make a smoot& aste! Beat t&e mi:ture vigorousl9 until it is so lig&t t&at a dro will float on water! Set aside! 7eserve /' teasoon of t&e salt and dissolve t&e rest into t&e warm water! %eat t&e g&ee or vegeta5le oil in a dee;fr9ing vessel until it is &ot 5ut not smoking! 8ro lums of t&e 5atter? one after anot&er? into t&e g&ee! (A small ice;cream scoo is ideal for t&is urose!) In seconds t&e 5aras will 5ecome round and float? siDDling! Fr9 t&em on all sides! &e9 s&ould 5ecome nicel9 5rowned in or 1 minutes! &en drain t&em and ut t&em in t&e salt water to soak! Add t&e remaining "' teasoon of salt to t&e 9ogurt? mi: well? and set t&e 9ogurt aside! After '6 to ,6 minutes? w&en t&e 5aras 5egin to 5ecome lig&t;colored? gentl9 remove t&em and sueeDe t&e e:cess water out of eac& one! Place t&em in a serving dis&? cover wit& t&e 9ogurt? and garnis& wit& t&e ground cumin! Serve urad dal 5aras as art of a main meal or as a secial treat!
Soaking time# overnig&t? lus '6 to ,6 min in salted water Prearation and cooking time# ,6 min ---===---
Kath&ir "ada Chick>pea>f%o'r and coriander>%eaf tidbits
Kath&ir "ada; 5ajar "ada and 8ahi "ada
' oD (6 g) fres& coriander or , oD (2 g) sinac& leaves ' cus ('66 g) sifted c&ick;ea flour cu ('2 ml) lain 9ogurt or ' fres& c&illies? seeded and c&oed ' /' ts salt l ,/- cus (-' ml) water g&ee or vegeta5le oil for dee;fr9ing
5afar "ada Spiced carrot cro'ettes
&is savor9 will imress an9one! Be sure t&e mi:ture is t&ick enoug& not to fall aart w&en dee;fried! Add more c&ick;ea flour if necessar9? until it &olds toget&er! - or medium;siDed carrots? was&ed and scraed cu (66 g) c&ick;ea flour ' t5s walnuts or &aDelnuts? coarsel9 c&oed t5s grated fres& coconut t5s c&oed fres& coriander or arsle9 leaves ' fres& c&illies? seeded and c&oed ts garam masala /' ts turmeric /' ts salt /- ts 5aking owder g&ee or vegeta5le oil for dee;fr9ing .rate t&e carrots on t&e fine &oles of a metal grater until 9ou &ave a5out ' cus ('6 g) of grated carrots! Put t&e grated carrots and all t&e ot&er ingredients in a large 5owl! $i: wit& @ust enoug& water to make a aste t&ick enoug& to &old toget&er w&en dee;fried! %eat t&e g&ee or vegeta5le oil in a kar&ai? wok? or saucean over medium &eat! Pick u a lum of 5atter wit& a ta5lesoon! 0se 9our finger to us& t&e lum into t&e &ot g&ee or oil! (+ou can also use a small ice cream scoo to flick t&e 5atter into t&e g&ee!) 8o t&is until 9ou &ave 3 to 6 vadas cooking at t&e same time! Ad@ust t&e &eat and turn t&e vadas often so t&at t&e9 5ecome nicel9 5rowned on all sides in - or minutes! 7emove wit& a slotted soon! 8rain in a strainer or colander! Serve gafar vadas &ot or at room temerature wit& a wet vegeta5le? a rait a? or lain 9ogurt! Prearation and cooking time# ' min
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8ahi "ada 8a% cro'ettes in yog'rt sa'ce
8a&i vada is a variation of urad dal 5ara! In India? a moistened 5anana leaf is used to &old t&e vada 5efore it is slid into t&e g&ee! In t&e a5sence of a 5anana leaf? &owever? 9ou can use 9our &and! ust make sure t&at t&e 5atter is t&ick enoug& to &old its s&ae! cu ('66 g) urad dal? sorted and was&ed ts cumin seeds ' fres& c&illies? seeded and c&oed t5s grated fres& ginger /' ts asafetida /' ts salt g&ee or vegeta5le oil for dee;fr9ing l ,/- cus (-' ml) lain 9ogurt t5s grated coconut ' t5s c&oed fres& coriander leaves ' inc&es ca9enne eer Soak t&e dal in warm water for several &ours! 8rain it and grind it in an electric 5lender (or a grinder) wit& @ust enoug& water to make a t&ick? smoot& aste! Scrae t&is aste into a 5owl and mi: in t&e cumin seeds? c&illies? ginger? asafetida? and /' teasoon of salt! %eat t&e g&ee or oil in a kar&ai? wok? or saucean over medium &eat! $oisten 9our left &and and ut ' oD (6 g) of t&e mi:ture on it! Flatten it slig&tl9 wit& t&e t&um5 of 9our left &and to form a flat G5read!G Poke it in t&e center wit& t&e little finger of 9our rig&t &and to make a deression! Now carefull9 slide it into t&e g&ee! Because t&e dal is not ver9 firm? t&is oeration ma9 reuire some ractice (if it seems difficult? don>t worr9# 9ou can also use a soon to ut lums of t&e 5atter in t&e &ot g&ee)! Fr9 t&e vadas for 1 to 3 minutes on eac& side until t&e9 5ecome reddis&;5rown! 7emove and drain in a colander! $i: t&e grated coconut? fres& coriander? ca9enne eer? and t&e remaining salt into t&e 9ogurt and cover t&e vadas wit& t&is sauce one &our 5efore serving! .arnis& eac& vada 59 filling t&e dent in t&e center wit& a da5 of date;and;tamarind c&utne9! Soaking time# several &ours for t&e dal Prearation and cooking time# -6 min ---===---
Se"ian Chick>pea>f%o'r nood%es
Sevian is one of India s favorite snacks! It is sold virtuall9 ever9w&ere? in different s&aes and different mi:tures! Sevian ma9 5e eaten lain or as a garnis& on a vegeta5le dis& or salad! It is also delicious mi:ed wit& raisins and toasted nuts! &e onl9 ro5lem is stoing after one &andful!
' cus ('66 g) sifted c&ickea flour /' ts ca9enne eer ts turmeric /' ts salt /' cu (' ml) cold water g&ee or vegeta5le oil for dee;fr9ing $i: toget&er t&e c&ick;ea flour? sices? salt? and cold water to make a smoot&? t&ick aste! %eat t&e g&ee or oil over medium &eat! Beat t&e aste a few seconds! &en use a satula to force a soonful of aste t&roug& a large;&oled colander into t&e g&ee! Now run t&e satula over t&e 5ottom of t&e colander to scrae an9 remaining 5atter 5ack into t&e 5owl! Force anot&er soonful of aste t&roug& t&e &oles into t&e g&ee! 7eeat until t&e surface of t&e g&ee is covered wit& noodles! If t&e aste is too t&in and falls in elongated dros instead of noodles? t&icken it wit& more c&ick;ea flour! urn and fr9 t&e noodles until onl9 slig&tl9 5rowned ; t&e9 will continue to darken after 5eing removed from t&e g&ee! 8rain! +ou can also use a clot& icing 5ag wit& a small &ole to make sirals or loos! If t&ese noodles are too large? 9ou can 5reak t&em into ieces after t&e9 drain! Prearation and cooking time# ' min ---===---
Khand"i Spiced chick>pea>f%o'r and yog'rt s$ir%s
or ' fres& c&illies? minced ts grated fres& ginger , cus (266 ml) lain 9ogurt cu (66 g) c&ick;ea flour ' ts salt ,/- ts turmeric , t5s g&ee /' ts 5lack mustard seeds /' ts asafetida - t5s grated coconut , t5s c&oed fres& coriander leaves $ake a aste of t&e fres& c&illies and grated ginger! Com5ine t&e 9ogurt? c&ick;ea flour? c&illi aste? turmeric? and salt in a saucean and 5ring to a 5oil! =ower t&e &eat to medium and cook for 6 to minutes? stirring constantl9? until t&e mi:ture t&ickens and ulls awa9 from t&e sides of t&e an! ake care t&at no lums form w&ile cooking! Clear a sace on a smoot&? clean surface! ake a few ta5lesoons of t&e t&ickened mi:ture and use a satula to sread it on t&e work surface as t&in and as even as 9ou can wit&out wasting muc& time! 7eeat t&is rocedure until 9ou>ve sread all t&e mi:ture into a large suare or rectangle! In onl9 a few minutes? t&e mi:ture s&ould solidif9! Cut it into stris a5out inc& ('! cm) wide! 7oll eac& stri into a swirl? in t&e manner of a @ell9 roll or an ice cream roll and set
aside on a latter! <&en all t&e stris &ave 5een rolled u? &eat t&e g&ee in a saucean and fr9 t&e mustard seeds until t&e9 finis& oing! Add t&e asafetida? wait a few seconds? and add t&e grated coconut! Stir;fr9 t&e coconut for a few seconds t&en our t&e fried seasonings over t&e swirls! Srinkle t&e c&oed coriander leaves over t&em and serve t&em &ot or at room temerature! Prearation and cooking time# ' min ---===---
Chid$a *i7ed fried and seasoned tidbits
ne da9 in India? *is&ori dasi wanted to lease Srila Pra5&uada 59 cooking somet&ing secial for &im? so s&e went to t&e 5est c&idwa wallas (rofessional c&idwa makers) in New 8el&i to learn t&eir secrets! <&en s&e made &er own c&idwa t&e ne:t da9 and ut it on Srila Pra5&uada>s lunc& t&ali? Srila Pra5&uada liked it so muc& t&at &e called for *is&ori and asked &ow s&e &ad made it! *is&ori was delig&ted to tell &im! cu (6 g) dee;fried uffed rice cu ('66 g) dried green eas? soaked overnig&t in water dou5le t&eir volume /, cu (6 g) grated otatoes /' cu (6 g) tin9 cauliflower flowerets ,/- cu (6 g) diced skinned egglant /, cu (2 g) cas&ew nuts? slivered almonds? or istac&io nuts /, cu (6 g) raisins fres& c&illi? c&oed /' ts ground 5lack eer /' ts 5rown sugar /- ts asafetida /- ts salt If t&e uffed rice is not alread9 dee;fried? dee;fr9 it for a few seconds in smoking &ot g&ee and let it drain! 8rain t&e soaked green eas t&oroug&l9 and dee;fr9 t&em for - seconds to minute? until t&e9 swell and 5ecome cris! 8ee;fr9 t&e grated otatoes? t&e tin9 cauliflower flowerets? t&e diced skinned egglant? and t&e nuts! Set t&em aside in a colander to drain! nce all t&e items &ave drained? com5ine t&em in a mi:ing 5owl! Add t&e raisins? t&e sices? and t&e sugar and mi: well! C&idwa can 5e eaten as a snack or as a side dis&! Prearation and cooking time# ,6 min ---===---
*a%ai kofta 8eep>fried cheese ba%%s in crea& sa'ce
l5 (-6 g) aneer , t5s w&ite flour
fres& c&illi? minced t5s c&oed fres& coriander leaves ' /' ts salt g&ee or vegeta5le oil for dee;fr9ing 1 medium;siDed tomatoes ' t5s grated coconut ' fres& c&illies? seeded and minced ts ground coriander ts grated ginger ts cumin seeds /- ts asafetida ' t5s g&ee or vegeta5le oil l '/, cus (-66 ml) sour cream t5s c&oed fres& coriander or arsle9 leaves lemon or lime *nead t&e aneer vigorousl9 until it is smoot& and soft! Add t&e flour? c&illi? fres& coriander leaves? and teasoon of salt! *nead it again to 5lend t&e ingredients evenl9! Break off ieces and roll t&em into walnut;siDed 5alls! %eat t&e g&ee or oil until almost smoking &ot! 8ee;fr9 t&e c&eese 5alls for several minutes until t&e9 are golden;5rown and cris! 8rain and set aside! Blanc& t&e tomatoes? eel t&em? and mas& t&em to a uree! &en make a masala aste 59 grinding (or 5lending) toget&er t&e coconut and all t&e sices e:cet t&e remaining salt and coriander leaves! %eat t&e ' ta5lesoons of g&ee or oil in a medium;siDed saucean and fr9 t&is aste for a5out minute! Now add t&e tomato uree? cream? coriander leaves? and remaining salt! Simmer for 6 minutes? stirring often! Put t&e kofta 5alls into t&e sauce 6 minutes 5efore serving! .arnis& eac& ortion wit& a wedge of lemon or lime! Prearation and cooking time# ,6 to -6 min
() Ch'tneys and Raitas
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! amatar c&atni (omato c&utne9) '! Se5 ki c&atni (Ale c&utne9) ,! Anannas ki c&atni (Pineale c&utne9) -! Narial c&atni (Coconut c&utne9) ! 8&an9a c&atni (Fres& coriander c&utne9) 1! Pudina c&atni (Fres& mint c&utne9) 2! *&a@ur imli ki c&atni (8ate and tamarind c&utne9) 3! Aam c&atni ($ango c&utne9) 4! Alu narial raita (Potato and coconut salad) 6! *akri raita (Cucum5er and 9ogurt salad) ! Palak ka raita (Sinac& and 9ogurt salad) '! Bundi raita (C&ick;ea;flour earls in seasoned 9ogurt) ,! *ela raita (Sliced 5ananas in 9ogurt sauce) ---===---
C&utne9s and raitas 5ring out t&e flavor of t&e main courses! Sic9 c&utne9s en&ance mild dis&es? cool raitas en&ance sic9 ones ; and t&e vivid colors of 5ot& en&ance t&e aearance of t&e meal! ll 5e a5le to c&oose t&e rig&t c&utne9 or raita to matc& t&e main dis&! In t&is c&ater 9ou>ll find two kinds of c&utne9s# cooked and fres&! Cooked c&utne9s are made sometimes from vegeta5les 5ut most often from fruits! &e9 take a long time to cook so t&at
t&e ingredients merge and t&icken! Fres& c&utne9s are not cooked! +ou make t&em 59 grinding fres& ingredients into a smoot& aste! <&et&er cooked or fres&? all c&utne9s are sweet and sic9! &e9 also erk u t&e aetite and stimulate digestion! A good c&utne9? Srila Pra5&uada said? is so &ot 9ou can &ardl9 eat it 5ut so sweet 9ou can>t resist! +ou need onl9 a teasoon or two to accent a meal! Serve it in a little 5owl or directl9 on t&e late or t&ali? ne:t to t&e rice! &e uninitiated s&ould 5e warned not to take a w&ole mout&ful at once! Some c&utne9s make a good di for savories! omato c&utne9? for e:amle? goes well wit& vegeta5le akoras? katc&oris? and fried otato atties! 7aitas consist of eit&er cooked or raw vegeta5les? or fres& fruits? com5ined wit& siced 9ogurt! Served in small 5owls t&e9 are lig&t? refres&ing? and easil9 reared! ---===---
Ta&atar chatni To&ato ch'tney
Alt&oug& tomato c&utne9 ma9 look like ketc&u? it tastes a lot 5etter! Besides? ketc&u can>t 5e offered to =ord *ris&na? or eaten 59 devotees? 5ecause it contains vinegar and onions? w&ic& according to t&e "edas increase t&e ualit9 of ignorance! 3 rie tomatoes - t5s water ' t5s g&ee ' ts 5lack mustard seeds ' or , fres& c&illies? minced cloves ' 5a9 leaves cinnamon stick? ' inc&es ( cm) long ts cumin seeds ' ts ground coriander t5s grated fres& ginger inc& asafetida ts salt - t5s 5rown sugar Blanc& t&e tomatoes? uree t&em wit& - ta5lesoons of water? and set t&em aside! In a medium;siDed saucean? &eat t&e g&ee over medium &eat and toss in t&e mustard seeds! Cover t&e an! <&en t&e mustard seeds sto suttering? stir;fr9 t&e ne:t si: sices and t&e ginger for minute! Put t&e tomatoes in t&e saucean wit& t&e asafetida and salt! $i: wit& a wooden soon? and cook uncovered over low &eat for '6 to ,6 minutes! Stir occasionall9 at first? t&en more often as t&e c&utne9 t&ickens? until t&ere is &ardl9 an9 liuid in t&e ot! Now stir in t&e sugar and raise t&e &eat!
Prearation and cooking time# -6 to 6 min ---===---
Seb ki chatni App%e ch'tney
Practicall9 an9 t9e of ale will make a good ale c&utne9! Select firm? rie ones and avoid t&ose t&at are oversiDed and meal9! &e recie ma9 also 5e used for making c&utne9s from ot&er fruits? suc& as eac&es? lums? aricots? mangos? guavas? goose5erries? and 5lack5erries! mit t&e asafetida if 9ou like? and use t&e dried c&illies according to taste! 1 medium;siDed ales - t5s g&ee or vegeta5le oil ' ts grated fres& ginger ' cinnamon sticks? ' inc&es ( cm) long ts anise seeds ' or , dried c&illies? crus&ed cloves ts turmeric inc& asafetida (otional) - t5s water - t5s 5rown sugar
Anannas ki chatni #ineapp%e ch'tney
Pineales are oular in India! &e field;riened ones are 5est! A ineale is rie w&en some of t&e inner leaves ull out easil9? t&e e9es rotrude? and t&e fruit &as a sweet smell!
medium;large ineale t5s g&ee ts cumin seeds ' fres& c&illies? seeded and minced /' ts turmeric /' ts ground cinnamon - t5s water cu (2 g) 5rown sugar %old t&e ineale urig&t and are off t&e skin wit& a s&ar knife? t&en dig out t&e e9es! Cut t&e ineale lengt&wise into uarters? and remove t&e core from eac& uarter! &en cut eac& uarter leng&twise into t&ree stris? and cut eac& stri into c&unks! Set t&e ineale aside in a 5owl! %eat t&e g&ee in a saucean and fr9 t&e cumin seeds and c&illies until t&e9 darken! oss in t&e turmeric and ground cinnamon t&en immediatel9 follow wit& t&e ineale c&unks! After stir;fr9ing for - or minutes? add t&e water! Cover t&e an! Cook over low &eat for minutes? stirring ever9 now and t&en! 7emove t&e cover and continue to cook until most of t&e liuid is cooked off! Finall9? stir in t&e sugar and cook over t&e same low &eat until t&e c&utne9 t&ickens again (a5out 6 minutes)! Pineale c&utne9 can 5e served wit& uris towards t&e end of a meal? or wit& anot&er dessert suc& as s&rik&and or kulfi! Prearation and cooking time# ,6 min ---===---
aria% chatni Cocon't ch'tney
ake care to 5u9 coconuts t&at are fres&! &ere s&ould 5e no cracks in t&e s&ells? and t&e9 s&ould 5e &eav9 wit& milk! &e coconut milk s&ould smell leasant and taste sweet! If it smells oil9 and tastes sour? t&e coconut will 5e sour! Coconut c&utne9 goes well wit& dosas? and can 5e used as a di for savories suc& as doklas? akoras? and ga@ar vadas! /' cus ('66 g) fres& coconut or /' cus (66 g) desiccated coconut t5s granulated sugar t5s grated fres& ginger t5s finel9 c&oed fres& coriander leaves ' or , fres& c&illies? seeded and minced , t5s lemon @uice /' ts salt Break t&e coconut and save t&e coconut milk! 8etac& t&e ul from t&e s&ell and are off t&e 5rown skin! Cut t&e ul into small ieces and 5lend t&em in an electric 5lender wit& all t&e ot&er ingredients! Add enoug& coconut milk or water to make t&e mi:ture smoot&! If 9ou don>t &ave a 5lender? grate t&e coconut and use a mortar and estle or a grinding stone to
make a smoot& mi:ture! As an alternative to coconut milk or water? 9ou can use /- cus (,66 ml) 9ogurt? w&ic& gives a creamier te:ture! Prearation time# '6 min ---===---
8hanya chatni =resh coriander ch'tney
Fres& coriander can 5e recogniDed? 59 its smell and 59 its leaves? w&ic& are feat&er9 on t&e to of t&e lant and fan;like on t&e 5ottom! <&en making coriander c&utne9? use onl9 t&e uer? leaf9 ortions of t&e lant t&e lower stalks 5ecome string9 w&en ulveriDed! Coriander c&utne9 s&ould 5e eaten on t&e same da9 it is made! &e 9ogurt makes it a relativel9 mild c&utne9! A small amount ; two or t&ree ta5lesoons ; is sufficient wit& a meal! ' oD (6 g) fres& coriander leaves (weig&t wit&out stems) - t5s grated coconut t5s fres& ginger? grated or ' fres& c&illies? c&oed , t5s lemon or lime @uice cu ('6 g) lain 9ogurt ts sugar ts salt /' ts cumin seeds? roasted and ground &oroug&l9 was& t&e coriander leaves and c&o t&em fine! Put all t&e ingredients into an electric 5lender! $i: until t&e9 form a smoot& aste! Cover and refrigerate until read9 to serve! Prearation time# min ---===---
#'dina chatni =resh &int ch'tney
&is c&utne9 goes well in small uantities wit& an9 meal! ' oD (6 g) fres& mint leaves t5s grated fres& ginger ' fres& c&illies? minced - t5s lemon @uice ts salt ' ts sugar
Khaj'r i&%i ki chatni 8ate and ta&arind ch'tney
&is c&utne9 is simultaneousl9 sweet? sour? and &ot! It goes well wit& most fried savories! ' oD (6 g) tamarind /- cus ('2 ml) water ,/- cu (6 g) dates? itted and c&oed ' ts sugar /' ts salt /' ts ground cumin inc& ca9enne eer Break t&e lum of tamarind into small ieces and 5oil t&em in t&e water for 6 minutes! &en our t&e tamarind and water t&roug& a strainer!
Aa& chatni *ango ch'tney
+ou ma9 5e surrised to discover t&at t&e flavor of a green? unrie mango ma9 rival t&e flavor of a colorful rie mango! ften t&e fles& 5eneat& t&e skin of a green mango will 5e orange colored! Adding t&e sugar to t&is recie will give t&e c&utne9 a sweet and sour taste!
large green mango fres& c&illi /' ts grated fres& ginger ts salt ts sugar (otional) ' t5s fres& mint leaves Peel t&e mango? cut t&e fles& off in stris? and scrae t&e rest off t&e seed! C&o t&e fles&! &en grind it wit& all t&e ot&er ingredients in an electric 5lender (or in a mortar and estle) to form a t&ick ul! Serve ortions of t&e c&utne9 in small dis&es as an accomaniement to a meal! Prearation time# min ---===---
A%' naria% raita #otato and cocon't sa%ad
A%' naria% raita +-3 Ch'tneys and Raitas
&is raita? consisting of 5oiled otatoes? grated coconut? and seasoned 9ogurt? goes well wit& an9 meal!
Potatoes are full of vitamins B? C? and .? lus minerals and rotein! 8on>t use otatoes w&ose skins are greenis& (t&e9>re at to 5e 5itter) or srouted otatoes (t&e9 tend to 5e water9)! 1 medium;siDed otatoes ,/- cus (-' ml) lain 9ogurt ' ts salt /' cus (66 g) grated coconut t5s g&ee ts 5lack mustard seeds t5s grated fres& ginger fres& c&illi? minced ' firm rie tomatoes was&ed and cut into 3 wedges eac& several srigs of arsle9 Boil t&e otatoes until t&e9 are soft! Peel t&em? cut t&em into cu5es? and ut t&em in a 5owl! 7efrigerate! $i: toget&er t&e 9ogurt? salt? and grated coconut! %eat t&e g&ee in a small an t&en toss in t&e mustard seeds! Cover t&e an immediatel9 so t&at t&e seeds don>t @um all over t&e stove! <&en t&e9 finis& oing? add t&e ginger and t&e c&illi! Stir for a few seconds! Emt9 t&is masala into t&e 5owl of 9ogurt? dro t&e otatoes in? mi:? and toss gentl9 to give t&e otatoes an even coating of t&e 9ogurt and t&e sices! Serve c&illed? garnis&ed wit& a srig of arsle9 and wedges of tomato! Prearation and cooking time# ,6 min ---===---
Kakri raita C'c'&ber and yog'rt sa%ad
%ari Caran dasa? t&e &eadcook of .oal>s 7estaurant in Auckland? New Lealand? sa9s t&at cucum5ers are at t&eir 5est w&en t&e9>re a5out 6 inc&es (' cm) long? firm? 5rig&t green? and s&in9! If t&e skin is toug&? 9ou can eel or score it if t&e seeds are large? it will 5e wort& t&e e:tra time to scrae t&em out! /' ts cumin seeds ' medium;siDed cucum5ers /- cus (,66 ml) lain 9ogurt /' ts garam masala /' ts salt /- ts ground 5lack eer ' inc&es asafetida (otional) 8r9;roast t&e cumin seeds and grind t&em into a owder!
Prearation time# min ---===---
#a%ak ka raita Spinach and yog'rt sa%ad
An9 kind of sinac& or sinac&;like leaf9 green can 5e used for alak ka raita! New Lealand sinac& (w&ic&? 59 t&e wa9? is not a true sinac&) can 5e easil9 grown at &ome all t&roug& t&e summer and fall! l5 (-6 g) fres& sinac&? was&ed and stemmed ' cus (-2 ml) lain 9ogurt ts cumin seeds>? dr9;roasted and ground /' ts garam masala /- ts ground 5lack eer ts salt $ake sure t&e sinac& is was&ed in several c&anges of water! &en lunge t&e leaves in 5oiling water for a minute or two to wilt t&em! 8rain? ress out t&e e:cess water? and c&o t&e leaves coarse! Put t&e 9ogurt in a large 5owl wit& t&e sinac& and ot&er ingredients! $i: wit& a fork! Palak ka raita is tast9 served wit& uris or as a refres&ing side dis& to an ela5orate meal! Prearation and cooking time# '6 min ---===---
B'ndi raita Chick>pea>f%o'r pear%s in seasoned yog'rt
cu (66 g) c&ick;ea flour , ts salt /- cu (6 ml) cold water /' cu ('2 ml) warm water ' /' cus (166 ml) lain 9ogurt /' ts ground cumin ' inc&es ca9enne eer g&ee for dee;fr9ing /- ts arika ts finel9 c&oed fres& coriander or arsle9 leaves Sift t&e c&ick;ea flour into a large mi:ing 5owl! Add /' teasoon of salt! Slowl9 our in t&e cold water? mi:ing constantl9? until 9ou &ave a t&ick? smoot& 5atter! Set aside! 8issolve ' teasoons of salt in t&e warm water and set aside also! Put t&e 9ogurt in a 5owl wit& t&e remaining /' teasoon of salt? t&e ground cumin (reserve a little for garnis&ing later)? and t&e ca9enne eer! $i: well and refrigerate!
%eat t&e g&ee for dee;fr9ing over medium &eat! &e g&ee is &ot enoug& w&en a dro of 5atter ut into it immediatel9 rises to t&e surface and siDDles! Now &old over t&e g&ee a colander wit& large &oles ( /3 inc&/, mm)!
Ke%a raita S%iced bananas in yog'rt sa'ce
&is recie comes from t&e mont&l9 magaDine of t&e %are *ris&na $ovement? Back to .od&ead? w&ic& &as a section called G=ord *ris&na>s Cuisine!G &e recies for t&is section come from +amuna dasi? one of t&e 5est cooks in t&e %are *ris&na $ovement! &is is &er favorite raita recie! - small? firm? rie 5ananas ' cus (-2 ml) lain 9ogurt ts salt /' ts sugar , t5s c&oed fres& mint leaves ' t5s g&ee or vegeta5le oil ' ts 5lack mustard seeds fres& c&illi? seeded and c&oed Peel t&e 5ananas and cut t&em diagonall9 to make slices /3 inc& (, mm) t&ick! Set t&em aside! <&isk t&e 9ogurt? salt? sugar? and c&oed mint leaves in a mi:ing 5owl! &en add t&e sliced 5ananas! In a small saucean? &eat t&e g&ee or vegeta5le oil over medium &eat! <&en it is &ot? add t&e mustard seeds and cover t&e an! 7emove t&e an from t&e &eat w&en t&e seeds sto crackling and oing! oss in t&e c&illi? swirl t&e an to mi: t&e ingredients? t&en our t&e seasonings into t&e 9ogurt and 5ananas! $i: well and cover! 7efrigerate at least one &our 5efore serving! Prearation and cooking time# 6 min C&illing time# &r
(0) S$eets
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! *&ir (Sweet rice) '! S&rik&and (&ick flavored 9ogurt) ,! Burfi ($ilk fudge) -! Sandes& (Indian c&eese dessert) ! *asturi sandes& (Fanc9 Indian c&eese sweet) 1! $ist&i da&i (&ick sweetened 9ogurt) 2! 7asgulla (C&eese 5alls soaked in rose;flavored s9ru) 3! 7as malai (C&eese 5alls soaked in cream sauce) 4! Su@i ka &alava (Semolina udding) 6! B&uni &ui c&inni ka &alava (Caramel;flavored semolina udding) ! .a@ar &alava (Carrot udding) '! Badam aur ista ka &alava (%aDelnut fudge) ,! P&al ka &alava (Fruit udding) -! *&ir sevian (Creamed vermicelli udding) ! *ulfi (Indian ice cream) 1! Besan laddu (oasted c&ick;ea;flour confections) 2! 8varaka 5urfi (oasted c&ick;ea;flour fudge) 3! =uglu (C&ick;ea;flour and dried;fruit 5alls) 4! ale5i (Cris fried sirals in s9ru) '6! $it&e samosa (Fruit turnovers) '! P&al ka akora (Fruit fritters) ''! *erwai (8ee;fried stuffed 5anana 5alls) ',! $alura (Sweet dumlings in flavored 9ogurt) '-! .ula5 @amun (8ee;fried milk 5alls in s9ru) ---===---
&e recies in t&is section reresent onl9 a samle of t&e literall9 t&ousands of sweets t&at originate in India? eseciall9 in devotees relis& w&atever &as 5een offered to =ord *ris&na? including sweets? and e:erience t&e inconceiva5le merc9 of .od 59 doing so! Srila Pra5&uada? &owever? alwa9s stressed moderation in w&atever one does! Even t&oug& devotees &ave a &ealt&9 diet? and Indian sweets are usuall9 made wit& w&olesome ingredients? &e advised t&at for t&e devotees to kee safe on t&e GraDor>s edgeG of siritual life? t&e9 s&ould eat ver9 few sweets during t&e week (5etter to save t&em for t&e temle guests) and w&ole&eartedl9 artake of t&e Glove feastG on Sunda9s! Indian sweets are generall9 made from milk roducts? fres& fruits? w&ole grains? c&ick;ea flour? and nuts! If 9ou don>t want to use granulated sugar? 9ou can su5stitute unrefined sugar or mild;flavored &one9! It>s interesting to note t&at refined sugar was introduced in India during t&e $ogul eriod ; it didn>t e:ist in "edic cooking 5efore t&en! 0nrefined sugars? suc& as gur (cane sugar) or @agger9 (alm sugar)? were used instead! Bot& are e:cellent sweeteners? and it>s wort&w&ile to 5u9 some to e:erience t&eir secial flavors! &e A9ur;veda mentions &one9 as one of t&e 5est sweeteners? 5ut sa9s t&at cooking makes it to:ic! So avoid using &one9 for 5aking? and don>t 5oil it (instead 9ou can stir it into a liuid t&at>s ver9 &ot? 5ut not 5oiling)! t&er sweeteners suc& as rice sugar? 5arle9 malt? and even male s9ru can also 5e used! +ou &ave to e:eriment w&en using su5stitutes 5ecause sugars? like flours? are not alwa9s interc&angea5le measure for measure ; t&eir sweetening owers var9! .enerall9? one art of granulated sugar euals one art of firml9 acked 5rown sugar or /' to ,/- arts &one9! f all Indian sweets? milk sweets are t&e most delecta5le! And wit& traditional cooking met&ods 9ou can make t&em in great variet9! Boil down milk over &ig& &eat to make k&ir or 5urfi! Cook fres& c&eese wit& sugar to make sandes& or rasgulla! Flavor t&ickened 9ogurt to get a delicious cream9 dessert? called s&rik&and! r dee;fr9 owdered;milk 5alls and soak t&em in t&ick s9ru to make one of t&e world>s most e:uisite sweets? gula5 @amuns! Anot&er grou of sweets? including dvaraka 5urfi? luglu? and laddu? are made from toasted c&ick;ea flour and dried fruits! +ou can make t&em in large num5ers and kee t&em for da9s! &ere are also various kinds of &alava! No resem5lance to t&e urkis& variet9 ; t&ese are made from com5inations of fres& fruits? &aDelnuts? carrots? and semolina!
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Khir S$eet rice
Srila Pra5&uada taug&t us t&at a feast is not a true feast wit&out sweet rice! So t&e &ead cooks of our centers often sta9 u late Saturda9 nig&t rearing sweet rice for t&e Sunda9 feast! Alt&oug& t&ere are man9 different wa9s to reare sweet rice? t&is recie is t&e traditional one? and a great favorite! /, cu (6 g) s&ort or medium;grained w&ite rice 6 cus ('!- ) w&ole milk /' ts ground cardamom seeds ' 5a9 leaves /' cu (66 g) sugar ' t5s sliced almonds? lig&tl9 toasted (otional)
Shrikhand Thick f%a"ored yog'rt
&is delicate sweet? an eas9;to;re are guaranteed success? is t&e erfect dessert wit& uris? at room temerature or c&illed! For an e:tra treat? ut it in dessert 5owls and freeDe it! 1 cus (!- ) lain 9ogurt /' cu (2 g) confectioners> sugar /- ts owdered saffron or saffron strands
%ang t&e 9ogurt in two la9ers of c&eeseclot& over a 5owl to catc& t&e driings! Allow it to drain overnig&t? or for at least &ours! &en scrae it into a 5owl! &e drained 9ogurt s&ould 5e t&ick? &alf its original volume! Add t&e owdered sugar and saffron to t&e 9ogurt! Beat wit& a w&isk! If 9ou are using saffron strands? stee t&em in a little rose;water 5efore adding to t&e drained 9ogurt! +ou ma9 also flavor 9our s&rik&and wit& /' cu (6 g) of crus&ed red 5erries? crus&ed istac&io nuts? a few dros of rose;water or g&ee? or a teasoon of finel9 grated rind of orange or lemon! 8raining time# overnig&t or at least &rs Prearation time# 6 min ---===---
B'rfi *i%k f'dge
&is milk sweet? offered to =ord *ris&na ever9 morning in our temles? is made 59 cooking down milk over &ig& &eat until it 5ecomes a t&ick aste! &e aste is t&en sweetened and allowed to set! Burfi is well wort& t&e time sent making it! For a ric&er 5urfi? instead of 5utter and lain milk? use t&ick cream or a mi:ture of two arts t&ick cream to one art milk! 3 cus (!4 ) w&ole milk /' cu (66 g) sugar t5s 5utter Pour t&e milk into a wide? &eav9;5ottomed cast;iron or stainless steel ot and lace over &ig& &eat! <&en t&e milk is a5out to 5oil and rise? lower t&e &eat so t&at t&e milk 5oils steadil9 5ut wit&out rising! Cooking down t&e milk reuires atience ; it ma9 take a5out one &our (a good oortunit9 to ractice c&anting t&e %are *ris&na mantra)! Stir regularl9 and uniforml9 so t&at t&e milk does not stick to t&e 5ottom of t&e an! As t&e milk t&ickens? stir faster? using a wide wooden satula to scrae t&e 5ottom of t&e ot! Eit&er stir carefull9 on low &eat? or vigorousl9 on &ig& &eat? 5ut 9ou must stir to revent it from scorc&ing! <&en t&e milk 5ecomes astelike and t&e satula leaves a momentar9 trail? add t&e sugar and 5utter! Continue cooking? stirring all t&e time? until t&e 5urfi 5ecomes ver9 t&ick and stick9! Cook it until 9ou t&ink it can>t cook down an9 more t&en let it cook a few minutes more! Burfi is intrinsicall9 tast9? 5ut if 9ou wis& to flavor it? now stir in t&e flavors! Crus&ed nuts? vanilla e:tract? toasted coconut? owdered cardamom seeds? ground cinnamon ; all are t9ical flavorings for 5urfi! ransfer t&e 5urfi onto a 5uttered late! <&en it is cool enoug& to &andle? s&ae it into a suare cake inc& ('! cm) t&ick! Cut it into ieces w&en it>s firm enoug& to &old its s&ae! Prearation and cooking time# - min to &r
---===---
Sandesh !ndian cheese dessert
n *ris&na>s earl9;morning late of milk sweets 9ou>ll alwa9s find sandes&! &is recie for 5asic sandes& is tast9 59 itself! But if 9ou wis& to flavor it or decorate it? 9ou can add food coloring or flavorings or mold it into different s&aes! /- l5 (6 g) aneer ,/- cu (6 g) sugar Curdle milk and collect t&e aneer? as descri5ed on age 4-! 7inse t&e aneer under cold water and sueeDe out t&e e:cess water 59 tig&tening t&e c&eeseclot& and firml9 sueeDing it several times! =eave t&e aneer to &ang for - minutes? or ut it under a weig&t for '6 minutes? so t&at it 5ecomes fairl9 dr9! urn t&e aneer onto a clean work surface and knead it vigorousl9? until its granular te:ture disaears and 9ou &ave a soft doug& free of lums! &e softer t&e doug&? t&e 5etter t&e sandes& will 5e! 8ivide t&e doug& in &alf! ake one &alf and knead it wit& t&e sugar! (&e general rule is to knead one &alf of t&e doug& wit& sugar one t&ird t&e original volume of t&e doug&!) Cook it slowl9 in a fr9ing an on a low &eat? stirring constantl9 wit& a wooden soon! &e t&ick sandes& will soon 5ecome smoot&? t&en t&icken again! <&en it t&ickens and ulls awa9 from t&e 5ottom of t&e an (t&is s&ould take from - to 1 minutes)? remove it from t&e &eat! Avoid overcooking t&e sandes& 5ecause it will 5ecome dr9 and grain9! Finall9? knead t&e cooked and uncooked aneer toget&er (along wit& a flavoring or coloring agent? if desired)? flatten it into a cake inc& ('! cm) t&ick? and cut it into suares w&en it is cool! Anot&er traditional wa9 of finis&ing sandes& is to knead a few dros of green or red food coloring into t&e doug& and form it into ' inc& ( cm) o5long s&aes! +ou can coat t&ese wit& lain or toasted grated coconut! Prearation and cooking time# -6 min ---===---
Kast'ri sandesh =ancy !ndian cheese dessert
ur .ita;nagari farm in Port 7o9al? Penns9lvania &as received several awards from t&e 8air9men>s Association for &aving t&e 5est &erd of Brown Swiss cows in t&e state! At t&e dair9men>s 5anuet? t&e %are *ris&na disla9 ta5le steals t&e s&ow wit& milk confections suc& as t&is delicatel9 flavored sandes&? sometimes called Gro9al sandes&!G /- l5 (6 g) aneer ,/- cu (6 g) sugar
/' ts ground cardamom seeds , inc&es saffron owder ' t5s grated istac&io nuts ts rose;water small red rose (otional) $ake 5asic sandes& as descri5ed in t&e revious recie! Flavor it 59 kneading in t&e ground cardamom seeds and owdered saffron! S&ae t&e sandes& into a flat cake! =ig&tl9 score t&e surface wit& a fork? srinkle t&e rose;water and ground istac&io nuts over t&e to? and gentl9 at t&e istac&ios down! <&en it>s cool? cut it into suares! If 9ou like? decorate eac& iece wit& a rose etal! Prearation and cooking time# -6 min ---===---
*isthi dahi Thick s$eetened yog'rt
*isthi dahi
s ma@or tourist attractions! $uk&9a dasi &as overseen t&e center>s cooking for t&e ast ten 9ears! %er mist&i da&i is a favorite at .ovinda>s? t&e center>s resturant!
' cus (, ) milk /' cu (66 g) sugar or /- cu (2 g) &one9 /' ts owdered saffron or ts saffron t&reads? crus&ed /- cu (6 g) lain 9ogurt Cook down t&e milk as descri5ed in t&e recie for 5urfi (see age ',)? until it is a5out one t&ird its original volume! &en ro a strainer over a small metal 5owl or eart&enware container and strain t&e condensed milk to remove an9 lums! Allow t&e milk to stand until t&e temerature dros to around M F (-M C)! $uk&9a sa9s s&e never uses a t&ermometer w&en s&e makes mist&i da&i! Instead? s&e knows t&e milk is read9 w&en s&e can &old &er little finger in it? wit&out scorc&ing it? @ust long enoug& to sa9 t&e %are *ris&na mantra? %are *ris&na? %are *ris&na? *ris&na *ris&na? %are %are/ %are 7ama? %are 7ama? 7ama 7ama? %are %are! Now remove t&e la9er of skin from t&e surface of t&e milk! <&isk t&e sweetener? saffron? and 9ogurt into t&e milk! Cover t&e container and ut it in a uiet lace close to a source of &eat so t&at t&e mi:ture sta9s ver9 warm! &e mist&i da&i s&ould 5e firm in - to 1 &ours! &en refrigerate it! Serve mist&i da&i c&illed? srinkled wit& some grated nutmeg! Prearation and cooking time# - min Setting time# - to 1 &rs ---===---
Rasg'%%a Cooked cheese ba%%s soaked in rose>f%a"ored syr'p
&is is one of t&e milk sweets t&at gives Bengal its reutation as t&e sweets caital of t&e world! Soak t&e cooked c&eese 5alls in t&e s9ru from four &ours to two da9s! Srila Pra5&uada once said t&at t&e mark of a well cooked rasgulla is t&at it makes a sueaking sound w&en 9ou 5ite into it! 6 oD ('2 g) aneer , cus (2' ml) water /' cus (,66 g) sugar t5s rose;water If 9ou use raw milk to make aneer? skim off most of t&e cream! If t&e aneer is to oil9? t&e c&eese 5alls ma9 fall aart during t&e cooking! %ang t&e fres& aneer or ress it wit& a weig&t until it is not uite dr9! urn t&e aneer onto a work surface and crum5le it! 0sing a us&ing motion? knead it vigorousl9 wit& t&e &eels of 9our &ands until it 5ecomes smoot& and 9our &ands feel greas9! Now 5reak off walnut;siDed ieces and form t&em into 5alls t&at are erfectl9 smoot& and round? wit&out an9 cracks!
$ake a s9ru 59 5oiling t&e water and sugar for minutes in a medium;siDed saucean! Pour &alf t&e s9ru into a 5owl? flavor it wit& t&e rose;water? and set it aside to cool! Put t&e saucean wit& t&e ot&er &alf of t&e s9ru 5ack over t&e &eat and gentl9 dro t&e 5alls in t&e s9ru! =eave enoug& room for t&em to swell ; t&e9 almost dou5le in siDe! Ad@ust t&e &eat to kee t&e water at a gentl9 rolling 5oil! Cover wit& a lid and cook for 6 minutes more? until t&e aneer 5alls are swollen and songelike! <&ile t&e aneer 5alls cook? srinkle some cold water over t&em once or twice! &is makes t&em song9 and w&itis&! Now carefull9 transfer eac& of t&e 5alls wit& a soon to t&e cool s9ru! C&ill! Serve eac& guest ' or , rasgullas wit& a little s9ru! Prearation and cooking time# - min Soaking time# at least - &rs ---===---
Ras &a%ai Cheese ba%%s soaked in crea& sa'ce
7as malai is t&e most oulent mem5er of t&e rasgulla famil9 and one of t&e c&oicest of Indian sweets! An average serving consists of two or t&ree 5alls covered wit& some of t&e cream sauce! 6 oD ('2 g) aneer ' cus (-66 g) sugar ' ts ground istac&io nuts ' ts ground almonds cus (!' ) milk - t5s t&ick cream , or - dros almond essence ' /' cus (166 ml) water Preare t&e c&eese 5alls as directed in t&e recie for rasgulla! &en make a mi:ture of teasoon eac& of sugar? ground istac&io nuts? and ground almonds! $ake a deression in t&e center of eac& c&eese 5all and fill it wit& a little of t&e mi:ture! Pinc& t&e stuffed c&eese 5alls closed and roll t&em 5etween 9our &ands to make t&em round! (If 9ou refer? 9ou can use t&e c&eese 5alls wit&out t&e filling!) Cook t&e milk over &ig& &eat? stirring ever9 now and t&en? until it reduces to two t&irds of its original volume! Add t&e cream and /, cu (2 g) of sugar? 5ring to a 5oil! &en set aside! $i: t&e water wit& t&e remaining sugar in a saucean! Boil for minutes? and t&en add a cu of water! =ower t&e &eat to simmering and ut t&e c&eese 5alls into t&e s9ru! Cover t&e saucean to kee t&e s9ru at a gentl9 rolling 5oil! After 6 minutes? remove t&e cover! &en cook t&e c&eese 5alls a5out 6 minutes more! &e9 will swell to almost dou5le t&eir original siDe!
o see w&et&er t&e c&eese 5alls are done? ta one wit& 9our finger! If it feels soft? t&e9 are read9! 7emove t&em from t&e &eat? take t&em out of t&e s9ru? and ut t&em into t&e cream sauce to soak! Srinkle wit& t&e almond essence and ground nuts! Serve warm or c&illed! Prearation and cooking time# &r min Soaking time# ,6 min ---===---
S'ji ka ha%a"a Se&o%ina p'dding
<&en devotees c&ant t&e &ol9 names of t&e =ord on t&e streets of cities around t&e world? t&e9 often distri5ute free &alava to t&e u5lic! In France? w&ere we distri5ute t&ousands of servings of &alava eac& week? eole often aroac& devotees to ask for t&e Getits gateau:G (little cakes) and for t&e recie! ' ,/- cus (16 ml) water? or milk? or &alf of eac& /' cus (,66 g) sugar 6 saffron strands (otional) /' ts grated nutmeg /- cu (, g) raisins /- cu (, g) &aDelnuts or walnuts (otional) cu ('66 g) 5utter /' cu ('' g) semolina or farina Com5ine t&e water (or milk)? sugar? saffron? and nutmeg in a saucean and 5oil for minute! Add t&e raisins? lower t&e &eat and let simmer! =ig&tl9 dee;fr9 t&e nuts? c&o t&em coarse? and set t&em aside! $elt t&e 5utter in a saucean over medium;low &eat! Add t&e semolina and stir;fr9 wit& a wooden soon for a5out 6 or minutes? until t&e semolina is golden 5rown and t&e 5utter 5egins to searate from t&e grains! =ower t&e &eat! Now slowl9 our t&e sweetened liuid into t&e grains wit& one &and w&ile stirring wit& t&e ot&er! Be careful &e mi:ture will sutter as t&e liuid &its t&e &ot grains! Stir 5riskl9 for a moment to 5reak an9 lums! Add t&e c&oed nuts! Cover and simmer for ' or , minutes? until all t&e liuid is a5sor5ed into t&e grains! Finall9? give t&e &alava a few uick stirs to fluff it u! Serve &alava &ot or at room temerature! Prearation and cooking time# ' min ---===---
Bh'ni h'i chinni ka ha%a"a Cara&e%>f%a"ored se&o%ina p'dding
&is oulent? caramel;flavored &alava? made wit& milk and served steaming &ot? is an irresis%5le dessert! Some&ow? no matter &ow muc& 9ou>ve eaten at a meal? t&ere>s alwa9s room for two &elings of it at t&e end!
' ,/- cus (16 ml) milk /' cus (,66 g) sugar cu ('66 g) 5utter /' cus ('' g) semolina or farina /- cu (, g) raisins ' ts grated orange rind and t&e @uice of orange Put t&e milk to 5oil in a saucean over medium &eat! &en melt t&e sugar slowl9 in a medium; siDed saucean over medium;low &eat? stirring constantl9 wit& a wooden soon to revent it from 5urning! As soon as t&e melted sugar turns lig&t 5rown? lower t&e &eat and slowl9 add t&e &ot milk! &e sugar will immediatel9 cr9staliDe! Break u some of t&e cr9stals? stir? and leave t&em to dissolve 59 utting t&e saucean on a 5urner to simmer!
5ajar ha%a"a Carrot p'dding
&is is a oular sweet in Nort&ern India! It is imortant to s&red t&e carrots carefull9! &e s&reds s&ould 5e fine and as long as ossi5le! .a@ar &alava can also 5e made wit&out milk! ust add a little e:tra 5utter and cook t&e &alava until it takes on t&e consistenc9 of marmalade! ' l5s (466 g) fres& carrots ,/- cu (6 g) 5utter ' cus (66 ml) milk /' cus (,66 g) sugar , t5s slivered almonds? lig&tl9 fried , t5s raisins /' ts ground cardamom
Put t&e &alava on a serving dis&! As soon as it is cool enoug& to &andle? s&ae it into a round cake inc& ('! cm) t&ick! .arnis& it wit& t&e ground cardamom! 7efrigerate it for ,6 minutes! &en cut it into wedges and serve it as a dessert or a snack! Prearation and cooking time# 6 min C&illing time# ,6 min ---===---
Bada& a'r pista ka ha%a"a Ha6e%n't f'dge
Be sure to cook t&is &alava to t&e reuired consistenc9 so t&at it stiffens w&en cooled! o o5tain an even ric&er &alava? relace t&e milk wit& t&ick cream and use cas&ew or istac&io nuts! /' cus ('' g) ground &aDelnuts or almonds /' cus (,66 g) 5rown sugar /' cus (,2 ml) milk ' t5s 5utter Begin 59 mi:ing toget&er all t&e ingredients in a saucean over medium &eat! Ad@ust t&e &eat to maintain t&e mi:ture at a rolling 5oil for minutes? stirring occasionall9 at first? t&en more freuentl9 as it t&ickens! +ou ma9 need to lower t&e &eat as t&e liuid diminis&es! <&en t&e mi:ture 5egins to form a single mass and ull awa9 from t&e 5ottom of t&e ot? transfer it onto a 5uttered late to cool! (&is &alava? w&en &ot? can also 5e sread on cakes as a toing!) 8amen 9our fingers and at t&e &alava into a suare cake inc& ('! cm) t&ick! <&en it &as &ardened? cut into ieces and to eac& iece wit& &alf of a fried cas&ew nut! 0se a t&in satula to lift t&e cut ieces from t&e late and rearrange t&em on anot&er late 5efore serving! Prearation and cooking time# ,6 min ---===---
#ha% ka ha%a"a =r'it p'dding
Khir se"ian; Bh'ni h'i chinni ka ha%a"a and #ha% ka ha%a"a
&is simle tec&niue of cooking @uic9 fruits and sugar until t&e moisture evaorates and t&e mi:ture is t&ick enoug& to solidif9 in a mold &as 5een used in India for t&ousands of 9ears! P&al ka &alava is a delicac9 9ou can make in large uantities! 0nder refrigeration? it kees several da9s! C&ildren love to eat fruit &alava! +ou can also make fruit &alava from rie ears? mangos? and ot&er @uic9 fruits!
6 medium;siDed ales? eeled? cored? and cut into c&unks , t5s 5utter /' cus (,66 g) sugar '/, cu (66 g) raisins , t5s slivered almonds %eat t&e 5utter in a saucean and fr9 t&e ales for - or minutes? stirring often! <&en t&e9 are soft and 5rowned? add ' ta5lesoons of water? lower t&e &eat? and cook uncovered for minutes? until t&e ales merge and t&icken! Break u t&e lums of ales wit& a soon and stir often to revent scorc&ing! Add t&e sugar! Continue cooking and stirring until t&e mi:ture 5egins to form one mass and ull awa9 from t&e 5ottom of t&e ot! 7aise t&e &eat to medium? and stir continuousl9 to increase t&e evaoration! <&en it 5ecomes difficult to move t&e soon and t&e mi:ture 5ecomes translucent around t&e edges? remove t&e an from t&e &eat! Stir in t&e raisins and nuts! Cook ' more minutes t&en remove from t&e &eat! urn t&e &alava onto a late? and form it into a flat cake inc& ('! cm) t&ick! <&en it>s cool? cut it into suares! Prearation and cooking time# 6 min to &r ---===---
Crea&ed "er&ice%%i p'dding
&is dis& comes from t&e $ogul sc&ool of cooking? and its oularit9 among "aisnavas s&ows us t&at an9 vegetarian dis&? regardless of its origin? can 5e offered to =ord *ris&na! Similarl9? an9 erson? regardless of &is 5irt&? can c&ant *ris&na>s &ol9 names and 5ecome %is ure devotee! In fact? some close associates of Sri C&aitan9a $a&ara5&u (t&e incarnation of *ris&na w&o came to eart& to sread t&e c&anting of *ris&na>s &ol9 names)? came from $uslim families! 1 cus (!- I) w&ole milk t5s 5utter 1 cloves ts ground cardamom ' cus (' g) fine vermicelli /' cu (66 g) sugar t5s ground istac&io nuts t5s ground almonds ,/- cus (-' ml) t&ick cream ts rose;water Bring t&e milk to a 5oil t&en simmer! In anot&er saucean? melt t&e 5utter and uickl9 fr9 t&e cloves and &alf of t&e ground cardamom! Add t&e vermicelli! Stir;fr9 until it is lig&tl9 5rowned! Pour t&e milk into t&e saucean and 5oil on medium &eat for minutes? stirring often! Stir in t&e sugar and t&e nuts! =ower t&e &eat! Cook for minutes (stirring ever9 few minutes to revent scorc&ing) or as long as needed to allow t&e mi:ture to t&icken slig&tl9! 7emem5er t&at it will continue to t&icken after it is removed from t&e &eat!
ake t&e saucean off t&e &eat? fold in t&e cream? and add t&e rose;water! Pour t&e k&ir sevian into a serving dis&? to wit& t&e remaining ground cardamom? and serve &ot or cold! Prearation and cooking time# '6 to ' min ---===---
K'%fi !ndian ice crea&
0ntil t&e advent of refrigeration? kulfi was made onl9 59 kulfi wallas (rofessional kulfi makers)! Now? &owever? an9one can make kulfi in &is own &ome! In our temles? we often make it as a secial treat for =ord *ris&na! *ulfi is t&e devotee>s ice cream 5ecause ordinar9 ice cream often contains eggs! *ulfi is &arder t&an ice cream? so transfer it from t&e freeDer to t&e refrigerator two or t&ree &ours 5efore serving to let it soften! ' t5s rice flour 6 cus ('!, ) w&ole milk '/, cu (' g) sugar - t5s ground istac&io nuts t5s rose;water /' ts ground cardamom $i: t&e rice flour and - ta5lesoons of t&e milk in a 5owl to make a smoot& 5atter t&en set aside! Boil t&e rest of t&e milk and cook it down for - minutes? stirring ever9 few minutes? until it reduces to no more t&an two t&irds of its original volume! Now stir t&e rice flour mi:ture into t&e milk along wit& t&e ground istac&io nuts and sugar! Boil for anot&er 6 minutes! &en remove from t&e &eat! Flavor t&e mi:ture wit& rose;water and ground cardamom! Cool it to room temerature t&en our it into forms and ut it in t&e freeDer! Ever9 '6 or ,6 minutes? stir t&e kulfi to 5reak u t&e cr9stals t&at form! <&en it 5ecomes too t&ick to stir? leave it to freeDe solid! Serve individual ortions of kulfi on small c&illed lates! For a variation? tr9 flavoring kulfi wit& c&icor9? caro5 owder? vanilla? ground &aDelnuts or cas&ews? or crus&ed 5erries! An eas9 wa9 to make t &ave a 5lender? 9ou can w&i t&e mi:ture 59 &and!) Prearation and cooking time# &r min FreeDing time# ' &rs ---===---
Besan %add' Toasted chick>pea>f%o'r confections
*ris&na &ad a cow&erd friend named $ad&umangala? w&o was so fond of laddus? t&at &e would eat more of t&em t&an an9one else? and t&en ask for more!
8"araka b'rfi Toasted chick>pea>f%o'r f'dge
In Sweden? comarative religion is a reuired su5@ect for all students? and an occasional studie5esok (field tri) is alwa9s an integral art of t&e course! $an9 students &ave said t&at t&eir favorite studie5esok is t&e one t&at goes to t&e %are *ris&na farm @ust outside Stock&olm! Almost ever9 da9 of t&e sc&ool 9ear? a new 5usload of c&ildren discover t&e @o9ful *ris&na conscious life of c&anting? dancing? and feasting! &e cook alwa9s makes a 5ig late of dvaraka 5urfi for t&e occasion! It never fails to win t&e &eart of a Swedis& student ; or an9one else w&o tries it! ,/- cus (-66 g) 5utter , cus (,66 g) sifted c&ickea flour cu ('6 ml) milk cu ('6 ml) water /- cus ('6 g) sugar /- cu (, g) cas&ew nuts? c&oed coarse ' t5s grated coconut
$elt t&e 5utter in a medium;siDed saucean! Stir t&e c&ick;ea flour into t&e 5utter and stir; fr9 it gentl9 over low &eat? taking care not to 5urn it! After a5out minutes? w&en t&e flour is lig&tl9 5rowned? remove t&e an from t&e &eat! In anot&er saucean? make t&e s9ru 59 5oiling toget&er t&e milk? water? and sugar? until a dro of s9ru makes one strand 5etween 9our t&um5 and forefinger! Stir t&e nuts and coconut into t&e s9ru? and our t&e s9ru into t&e c&ick;ea flour! Cook and stir gentl9 over ver9 low &eat until t&e mi:ture t&ickens and 5ecomes less stick9! After it cools enoug& to &andle? form it into a suare cake on a late! <&en it 5ecomes firm? cut it into ieces! o eac& iece wit& &alf a cas&ew nut or some c&oed istac&io nuts! Prearation and cooking time# ,6 min ---===---
<'g%' Chick>pea>f%o'r and dried>fr'it ba%%s
$an9 ilgrims walk &undreds of miles to visit t&e famous agannat& temle in t&e &ol9 cit9 of agannat& Puri? 36 miles sout& of Calcutta! &e9 come to see t&e form of *ris&na known as =ord agannat& and relis& t&e rasada t&at &as 5een offered to %im! &e resident u@aris (riests) cook luglus t&e siDe of a fist for =ord agannat&! &ese luglus sta9 fres& for several da9s and are ver9 oular wit& t&e ilgrims? w&o savor t&em as t&e9 continue t&eir @ourne9s! ' /- cus (' ml) water /' cus (,66 g) sugar /' ts fres& grated nutmeg /- ts ground cloves '/, cu (66 g) raisins cu (6 g) c&oed dried figs cu (6 g) dried dates? cut in &alf /' cus (6 g) c&ick;ea flour t5s (1 ml) water for 5undis g&ee for dee;fr9ing cu (' g) c&oed &aDelnuts? almonds or istac&io nuts cu (2 g) grated coconut Boil toget&er t&e water? sugar? sices? and t&e dried fruits? until t&e dates soften and t&e mi:ture resem5les a t&ick sauce! =et it simmer! Now make 5undis (fried c&ick;ea;flour earls) 59 mi:ing? in a large 5owl? t&e c&ick;ea flour and t&e water to make a t&ick? smoot& aste? stiff enoug& to stand in tin9 eaks! %eat t&e g&ee in a kar&ai? wok? or s&allow saucean over medium &eat! %old a soon or colander wit& large &oles over t&e &ot g&ee! t let t&em turn 5rown! As eac& 5atc& gets done? remove it from t&e g&ee? drain for a moment? t&en ut it in a large mi:ing 5owl! 7eeat t&is rocess until all t&e 5atter is transformed into 5undis? and ut in t&e
5owl! Com5ine t&e s9ru? c&oed nuts and dried coconut wit& t&e 5undis and mi: t&oroug&l9! $oisten 9our &ands and form 1 comact 5alls! Put t&em on a late to &arden! Prearation and cooking time# ,6 to -6 min ---===---
@a%ebi Crisp fried spira%s in syr'p
ale5is are great finger;licking favorites! &ere are two secrets to making t&em# dee;fr9 t&em in s&allow g&ee (a5out ' to , inc&es/ to 2 cm) so t&at t&e coils don>t droo? and make sure t&at t&e9 soak t&oroug&l9 in t&e s9ru 9et sta9 cris! /' cus ('6 g) w&ite flour cu (6 g) rice flour cu ('6 ml) lain 9ogurt /' ts owdered saffron warm water /' ts 5aking owder (otional) ' /' cus (166 ml) water ' /' cus (66 g) sugar t5s rose;water g&ee for dee;fr9ing In a large 5owl? mi: toget&er t&e two kinds of flour? t&e 9ogurt? &alf t&e saffron? and enoug& warm water to make a smoot& 5atter! Cover t&e 5owl wit& a clot& and set it aside in a warm lace for or ' da9s? giving it time to naturall9 ferment! (+ou can accelerate t&e rocess 59 adding /' teasoon of 5aking owder!) &e 5atter is read9 w&en 5u55les 5egin to aear on t&e surface! $ake a s9ru 59 5oiling toget&er t&e water? t&e sugar? and t&e rest of t&e saffron for 6 minutes! &en remove t&e s9ru from t&e &eat and flavor it wit& t&e rose;water! %eat t&e g&ee in a wok or s&allow saucean! Beat t&e 5atter again! It s&ould 5e t&e consistenc9 of t&ick ancake 5atter! If it is too t&in? add some w&ite flour! 0sing a small;&oled clot& icing 5ag? a small funnel? or even a coconut s&ell wit& a &ole in it? make coils or loos inc&es (, cm) across in t&e g&ee! Fr9? turning once? until cris and golden on 5ot& sides! 7emove wit& a slotted soon? drain over t&e g&ee for a moment? t&en transfer to t&e warm s9ru to soak for no more t&an &alf a minute? so t&at t&e9 sta9 cris! Pile t&e @ale5is on a serving late and serve t&em &ot? cold? or at room temerature! Standing time# overnig&t Prearation and cooking time# - min ---===---
*ithe sa&osa =r'it t'rno"ers
#reparation of &ithe sa&osa
It ma9 take a little ractice to master t&e tec&niue of leating t&e to of t&e samosa? 5ut even if 9our samosas are ragged9;edged? t&e9>ll still 5e delicious!
For variation? almost an9 sweet fruit? suc& as straw5erries? eac&es? ineale? mangos? or figs? can 5e used for t&e filling! Sweetened aneer or milk 5urfi can 5e added to t&e filling to make it even more delecta5le! /' cu (66 g) melted 5utter , cus (,66 g) w&ite flour /- ts salt '/, cu (6 ml) cold water 1 medium;siDed ales? cored? eeled? and cut into small ieces /' ts ground cinnamon /' ts ground cardamom /' ts owdered ginger 1 t5s sugar g&ee or vegeta5le oil for dee;fr9ing ' t5s confectioners> sugar In a large mi:ing 5owl? ru5 &alf t&e melted 5utter into t&e flour wit& 9our fingertis? until t&e mi:ture resem5les coarse meal! Add t&e salt! .raduall9 add t&e cold water! (Some cooks make a ric&er doug& 59 su5stituting 9ogurt for t&e water? or 59 using &alf cold water and &alf 9ogurt!) $i: wit& 9our &ands to form a doug&! If t&e doug& is too stick9? coat 9our &ands wit& flour! ransfer t&e doug& to a floured surface and knead it until it>s smoot& and firm! &en gat&er t&e doug& toget&er in a lum? cover wit& a dam clot&? and set aside for &alf an &our! <&ile t&e doug& rests? stir;fr9 t&e ales and t&e ot&er &alf of t&e 5utter over medium &eat for minutes! &en add t&e sices and sugar! =ower t&e &eat and continue to stir until most of t&e liuid cooks off and t&e mi:ture t&ickens! &en turn it onto a late to cool! *nead t&e doug& again and form it into 6 5alls! .rease t&e rolling 5oard and roll out t&e 5alls like t&ick uris! Place a ta5lesoon of filling on &alf of eac& round and fold t&e round in &alf over t&e filling! $oisten t&e doug& w&ere t&e two edges will meet? t&en ress t&e two la9ers of doug& toget&er along t&e edge of t&e filling and are awa9 t&e e:cess! Now ick u a samosa in one &and and use t&e ot&er to inc& and twist t&e sealed edge in successive folds to form a leated to! Eac& samosa s&ould &ave 6 to ' ressed;down folds! $ake sure t&ere are no &oles 59 w&ic& t&e filling can escae during t&e dee;fr9ing! Preare all t&e samosas in t&is wa9 and arrange t&em on a late! %eat t&e g&ee or vegeta5le oil over medium &eat in a vessel for dee;fr9ing! Put in as man9 samosas at a time as will fit wit&out touc&ing one anot&er! Fr9 t&em for 6 to ' minutes? turning t&em gentl9 wit& a slotted soon until t&e9 are golden 5rown on 5ot& sides! 7emove t&em and ut t&em in a colander to drain! +ou can serve mit&e samosas eit&er &ot or cold! Srinkle wit& owdered sugar? or sugar;coat t&em 59 diing t&em in t&ick s9ru! Prearation and cooking time# &r min ---===---
#ha% ka pakora
=r'it fritters
Practicall9 an9 fruit can 5e used to make &al ka akoras! Bananas can 5e cut into slices? ineales into small c&unks? ales and ears into wedges! Small fruits like straw5erries can 5e died in t&e 5atter and dee;fried w&ole! If 9ou want to leave out t&e 5aking owder? t&e crust will 5e a little &arder 5ut @ust as tast9! ' cus ('66 g) w&ite flour t5s milk owder (otional) /' ts 5aking owder (otional) ts ground cinnamon /- cus (,66 ml) warm milk g&ee for dee;fr9ing l5 (-6 g) fres& fruit? trimmed and cut into uniform ieces , t5s owdered sugar $i: toget&er? in a large 5owl? all t&e ingredients e:cet t&e fruit? g&ee? and owdered sugar? to make a 5atter t&ick enoug& to coat t&e fruit! Place a &andful of t&e cut fruit into t&e 5atter! $i: so t&at eac& iece is comletel9 covered! %eat t&e g&ee in a kar&ai? wok? or s&allow saucean over medium &eat! &e g&ee is read9 w&en a dro of 5atter 5u55les and rises to t&e surface immediatel9 after 5eing droed in! 7emove t&e coated ieces of fruit from t&e 5atter? one 59 one? and gentl9 dro t&em into t&e &ot g&ee! Cover t&e surface of t&e g&ee wit& one la9er of akoras! Fr9 for a5out , or minutes until t&e9 are golden;5rown and cris! &en remove wit& a slotted soon and ut into a strainer to allow t&e e:cess g&ee to drain! If t&ere is 5atter left over? cut u enoug& e:tra fruit to finis& it! Srinkle t&e owdered sugar over t&em and serve t&em warm or at room temerature! P&al ka akoras are delicious eaten 59 t&emselves or served wit& milk sweets suc& as s&rik&and or k&ir! Prearation and cooking time# ' min ---===---
Ker$ai 8eep>fried st'ffed banana ba%%s
6 unrie 5ananas or lantains - t5s g&ee or 5utter ,/- cu (66 g) mi:ed nuts? c&oed /, cu (6 g) raisins /' ts ground nutmeg /' ts ground cardamom /' cu (66 g) sugar , t5s grated coconut? lig&tl9 toasted Peel t&e 5ananas? cut t&em into c&unks? and set t&em aside! %eat a ta5lesoon or two of t&e g&ee or 5utter and fr9 t&e c&oed nuts! <&en t&e9 are 5rowned? add t&e raisins and fr9 for a
few seconds more! Stir t&e ground nutmeg and cardamom into t&e mi:ture and set it aside to cool! %eat t&e remaining g&ee or 5utter and fr9 t&e 5ananas until t&e9 are soft and 5rown in sots! 8on>t 5e alarmed if a skin forms on t&e 5ottom of t&e an! Add t&e sugar and continue stirring until t&e mi:ture t&ickens and forms one mass! &is s&ould take a5out 6 to minutes! 7emove and allow to cool! 8ivide t&e 5anana mi:ture into arts and mi: one art wit& t&e nut mi:ture! &en divide t&e nut mi:ture into as man9 arts as 9ou &ave of 5anana mi:ture! ake eac& art of 5anana mi:ture and form it into a att9! Place one att9 into 9our left &and and make a deression in it wit& 9our t&um5! Put one art of t&e nut mi:ture in t&e deression and gat&er t&e edges of t&e att9 over t&e mi:ture! Seal it well! .entl9 roll it into a smoot& 5all! 8o t&e same for eac& att9! %eat t&e g&ee and dee;fr9 t&e 5alls for a5out ' minutes until t&e9 are 5rowned! r9 to revent t&e 5alls from sticking to one anot&er w&ile fr9ing or serving! Srinkle wit& t&e toasted coconut and serve &ot! Prearation and cooking time# ' min ---===---
*a%p'ra S$eet d'&p%ings in f%a"ored yog'rt
$aluras s&ould 5e a little cris on t&e surface and cooked t&oroug&l9? so t&at t&e9 soak u t&e 95gurt sauce and 5ecome @uic9! 8evotees at our temle in =ima? Peru regularl9 make malura for t&e guests? including t&e local motorc9cle olicemen w&o often ull u in front of t&e temle and ask? G$e guardaron mis tortasJG (%ave 9ou saved me m9 cakesJ) ' /- cus ('' g) w&ite flour cu (' g) confectioners> sugar /' ts 5aking owder ,/- cu (2 ml) milk clean g&ee for dee;fr9ing ' /' cus (166 ml) lain 9ogurt ,/- cu (6 g) granulated sugar cu ('66 g) straw5erries or ot&er 5erries? was&ed and mas&ed $i: toget&er t&e flour? owdered sugar? 5aking owder? and milk to make a 5atter t&ick enoug& to cling to a wooden soon wit&out driing off! In a kar&ai? wok? or s&allow saucean? &eat t&e g&ee until it is &ot? 5ut not smoking! Scoo u some 5atter wit& a ta5lesoon and us& lums of it into t&e &ot g&ee! Put in as man9 5alls as will fit wit&out touc&ing one anot&er! Ad@ust t&e &eat to ensure t&oroug& cooking? so t&at t&e interior of t&e maluras will 5e cooked as well as t&e e:terior! Fr9 and turn t&e maluras for 1 to 3 minutes until t&e9 are golden;5rown and cris! 7emove t&em wit& a slotted soon! Put t&em in a colander to drain!
In a mi:ing 5owl? 5eat toget&er t&e 9ogurt? granulated sugar? and crus&ed fruit! Cover t&e maluras wit& t&is sauce and let soak for at least 6 minutes 5efore offering! Prearation and cooking time# '6 min Soaking time# at least 6 min ---===---
5'%ab ja&'n 8eep>fried &i%k ba%%s in syr'p
Srila Pra5&uada>s first disciles often seak of t&e storefront in New +ork Cit9 w&ere t&e *ris&na consciousness movement &ad its 5eginning in t&e re so sweet t&e9 make material life seem ver9 sour! 6 cus ('!- ) water 6 cus (' kg) sugar t5s rose;water or a few dros of rose essence cus (,2 g) milk owder cu (66 g) w&ite flour ' ts 5aking soda ts ground cardamom seeds /- cu (6 ml) melted 5utter or g&ee cu ('6 ml) w&ole milk ' to ,6 small ieces rock cand9 (otional) clean g&ee for dee;fr9ing Com5ine t&e owdered milk? w&ite flour? 5aking soda? and ground cardamom in a large mi:ing 5owl! t cu 9our &ands use 9our alms? not 9our fingers! It is a good sign if some of t&e doug& sticks to 9our alms! After - or seconds? graduall9 release t&e ressure 5etween 9our &ands w&ile simultaneousl9 seeding u t&e circular motion! If 9ou>re doing it rig&t? a 5all of doug& s&ould form t&at is erfectl9 smoot& and free from cracks! 7oll all t&e 5alls like t&is! If t&e doug& 5ecomes too dr9? knead more milk into it! (If 9ou like? insert a small iece of rock cand9 into eac& 5all and carefull9 seal t&e oening! <&en t&e milk 5alls are dee;fried? t&e rock cand9 melts!) %eat t&e g&ee in a kar&ai or wok over ver9 low &eat! &e &eat must 5e ket at t&e lowest setting so t&at t&e milk 5alls cook slowl9 and t&oroug&l9! Put t&e milk 5alls into t&e g&ee!
&e9 will sink for a minute or two! *ee t&em from 5urning on t&e 5ottom 59 turning t&em wit& a slotted soon! As t&e milk 5alls rise to t&e surface and float? sin t&em in t&e g&ee 59 gentl9 5rus&ing over t&e to of t&em ever9 ,6 seconds or so wit& t&e 5ack of t&e slotted soon? to insure t&at t&e9 cook uniforml9! Cook t&em for a5out ' minutes? or until t&e9 are nicel9 5rowned! 8uring t&is time? 9ou can raise t&e &eat slig&tl9 to &el t&em swell! <&ile t&e milk 5alls are cooking? make t&e s9ru! Boil t&e water and sugar in a ot for a5out , minutes to dissolve t&e sugar! &en stir in t&e rose;water and remove t&e ot from t&e &eat! est to see if t&e milk 5alls are roerl9 cooked 59 taking one out and ressing it wit& 9our finger to make a dimle! Now release 9our finger! If t&e 5all immediatel9 srings 5ack to s&ae? t&e9>re read9! Anot&er test is to ut one in t&e s9ru if it doesn>t collase after , minutes? t&e 5alls are cooked t&oroug&l9! 7emove t&em and ut t&em in a colander to drain! &en transfer t&e 5alls to t&e s9ru? w&ere t&e9 will 5ecome soft and song9! Soak from ,6 minutes to ' da9s! .ula5 @amuns are 5est served at room temerature? or slig&tl9 warm! Prearation and cooking time# - min Soaking time# at least ,6 min
(1) Be"erages
---===---
Nim5u ani (=emon or lime drink) '3' eera ani (Cumin and tamarind drink) '3, Adrak c&ai (.inger tea) '3 - .ula5 s&ar5et (7ose;flavored cold drink) '3 P&al ka ras (Fres& fruit @uices) '31 1 &andai (Anise milk wit& raisins and istac&ios) '32 2 Namkin lassi (Salt9 9ogurt or 5uttermilk drink) '33 3 $it&i lassi (Sweet 9ogurt or 5uttermilk drink) '34 4 .aram dood& (%ot milk) '46 6 $asala dood& (%ot saffron;flavored milk wit& istac&ios) '4' Narial dood& (%ot coconut;flavored milk wit& sices) '4, ---===---
According to t&e A9ur;veda? drinking enoug& liuid to fill a fourt& of t&e stomac& during a meal aids digestion! Between meals? drinking can serve not onl9 to uenc& t&irst 5ut also to cool t&e 5od9 w&en it>s &ot? or warm it w&en cool! 8rinks made from 9ogurt? suc& as lassi? cool t&e 5od9! So en@o9 t&em during t&e summer? 5ut avoid t&em 5efore retiring or w&en t&e 5od9 is cool? eseciall9 in winter! =emon can 5e useful an9 time of 9ear! .inger tea wit& lemon and a little &one9 fortifies t&e 5od9 against colds in t&e winter! And lemon drinks suc& as nim5u ani and @eera ani are refres&ing in t&e summer! <&en 9ou lan to serve a sweet drink on a &ot da9? make t&e drink in advance and use some of t&e drink to make ice cu5es to serve wit& it! If 9ou are in a &urr9? suerfine granulated sugar dissolves in @ust a few seconds!
&e 5est drink for warming t&e 5od9 is iing;&ot cow>s milk! &e A9ur;veda sa9s t&at milk also nouris&es t&e cere5ral tissues ; 5ut 9ou &ave to drink it &ot for t&e digestive s9stem to e:tract its su5tle roerties! &erefore? alwa9s 5oil milk 5efore serving it? unless it>s to 5e drunk as soon as it comes from t&e cow! &e "edas sa9 t&at a comforta5le seat? a 5everage? and some friendl9 words are t&e least one s&ould offer an9 guest? 5e &e friend or foe! No reared 5everages on &andJ &en serve a glass of water to 9our guest! ---===---
i&b' pani
'/, cu (6 ml) lemon or lime @uice cus (!' ) water t5s sugar t5s rose;water /- ts salt ice (otional) $i: all t&e ingredients well! Serve c&illed? wit& a t&in slice of lemon or lime! +ou can var9 t&e amounts of lemon @uice and sugar according to 9our taste! Prearation time# min ---===---
@eera pani C'&in and ta&arind drink
1 oD (2 g) tamarind? 5roken into small ieces ' cus (-2 ml) water , ts finel9 grated fres& ginger ' ts cumin seeds? toasted and ground /' ts garam masala , t5s 5rown sugar inc& salt - cus (46 ml) ice water crus&ed ice? mint leaves? and slices of lemon for garnis& Boil t&e tamarind in t&e water for minutes! &en e:tract as muc& @uice and ul from it as ossi5le 59 forcing it t&roug& a strainer ; several times if necessar9! Add all t&e ot&er ingredients to t&is @uice? mi: well? and let stand for minutes! &en filter t&roug& a iece of c&eeseclot&! C&ill! ust 5efore serving? dilute t&e @uice wit& t&e ice water! Put crus&ed ice in eac& serving! .arnis& wit& mint leaves and a slice of lemon or lime! Prearation and cooking time# -6 min
---===---
Adrak chai 5inger tea
.inger tea is a good general tonic! If 9ou refer a more refres&ing drink? add ice cu5es? e:tra sugar and lemon @uice? and some crus&ed mint leaves! cus (!' ) water , t5s finel9 grated fres& ginger 1 t5s sugar or t5s &one9 inc& ground 5lack eer - t5s lemon or orange @uice c&oed mint leaves (otional) Boil t&e water and ginger raidl9 in an uncovered saucean for a5out 6 minutes! Stir t&e sweetener into t&e mi:ture until it dissolves! Strain? ressing t&e ginger against t&e strainer to e:tract as muc& of its essence as ossi5le! &en add t&e eer and t&e lemon or orange @uice! Serve &ot! Prearation and cooking time# '6 min ---===---
5'%ab sharbet Rose>f%a"ored co%d drink
' ,/- cus (6 g) sugar cus (!' ) water t5s rose;water ts red food coloring iced water and crus&ed ice mint leaves $ake a s9ru 59 cooking t&e sugar and water in a saucean over gentle &eat until t&e sugar dissolves! Cool! &en add t&e rose;water and food coloring! ust 5efore serving ut ' ta5lesoons of s9ru in eac& glass and fill u wit& iced water and crus&ed ice! &e amount of s9ru can 5e increased or decreased according to taste! Prearation and cooking time# '6 min ---===---
#ha% ka ras =resh fr'it j'ices
*ris&na? t&e Sureme =ord? &as rovided man9 delicious fruits we can make @uice from# ales? ears? graefruits? eac&es? aricots? lums? melons? 5erries? c&erries? ineales? mangos? kiwifruits? and guavas? to name @ust a few! Eit&er one kind of fruit or com5inations of fruits can 5e 5lended wit& @ust enoug& water for a smoot& drink? t&en c&illed 5efore 5eing served! rie fruit iced water sweetener ground sweet sices (otional) ice cu5es or crus&ed ice Se"era% points abo't &aking fr'it j'ices ¤ 0se rie fruits to get t&e most flavor and vitamin content! ¤ Blend t&e fruits in a mi:er until smoot&? adding @ust enoug& water to ac&ieve t&e roer
consistenc9 ; not too t&ick? not too t&in! ¤ Strain grae? guava? ineale? watermelon? or mango @uice to eliminate fi5rous tissue or
seed articles! ¤ <&en using citrus fruits suc& as tangerines? oranges? and graefruits? searate t&e ul from
t&e seeds and add it to t&e 5everage! ¤ Some fruits go articularl9 well in airs# eac& and 5anana? eac& and aricot? graefruit
and cran5err9? ineale and orange? kiwifruits and orange? ale and ear? melon and mango! ¤ o counteract t&e tendenc9 of 5anana or ale @uice to turn a gra9 color? add a little lemon
or lime @uice! ¤ Ale or ear @uice is delicious 5lended wit& 9ogurt? milk? or cream! ¤ Alwa9s serve fruit @uices well c&illed! If ice is not availa5le? make t&e fruit @uice in advance
so it can 5e refrigerated 5efore serving! ¤ For a final touc&? garnis& eac& serving of fruit @uice wit& a srig of mint leaves and a slice
of fres& fruit! Prearation time# min C&illing time# - min ---===---
Thandai Anise &i%k $ith raisins and pistachios
+ou don>t &ave to make t&andai wit& milk! +ou can use water instead? as is often done? t&oug& t&e milk mellows t&e taste of t&e sices! '/, cu (66 g) raisins ' t5s anise seeds ,/- cus (-' ml) water /- cu (, g) istac&io nuts ' /' cus (166 ml) w&ole milk /' ts ground cardamom seeds - t5s &one9 or t5s sugar Cover t&e raisins wit& warm water and soak t&em for 6 minutes! In a saucean? 5oil t&e anise seeds in t&e water for minutes! =ower t&e &eat and simmer for 6 minutes more! Blend t&e istac&io nuts? drained raisins? ground cardamom? and milk in an electric 5lender and set aside! Strain t&e anise water and stir t&e &one9 into it! &en add it to t&e mi:ture? stir well? and c&ill! Serve eac& glass of t&andai garnis&ed wit& a srig of mint leaves! Prearation and cooking time# ' min ---===---
a&kin %assi Sa%ty yog'rt or b'tter&i%k drink
=assi is a most oular drink t&roug&out India? w&ere it is valued for its taste and nutritional value! =assi is a great drink to make for large gat&erings! +ou can reare it uickl9 and leave it to c&ill? well in advance of serving time! ts cumin seeds? roasted and ground - cus (46 ml) lain 9ogurt or cultured 5uttermilk , cus (266 ml) water , t5s lemon @uice ' ts salt crus&ed ice (otional) 7eserve a inc& of t&e ground cumin and mi: all t&e ot&er ingredients toget&er wit& a w&isk or electric 5lender! Pour t&e mi:ture into glasses (wit& or wit&out crus&ed ice)! .arnis& wit& t&e inc& of ground cumin! Serve c&illed or at room temerature! A tast9 variation for namkin lassi is made 59 adding oD (' g) of fres& mint leaves! Put several mint leaves aside for t&e garnis&! $i: all t&e ot&er ingredients (e:cet t&e ice cu5es) in an electric 5lender? until t&e mint leaves are c&oed fine! &is s&ould take a5out ,6 seconds! &en add t&e ice cu5es and 5lend again until t&e 5everage 5ecomes frot&9! Pour t&e mint lassi into glasses? eac& garnis&ed wit& mint leaves!
o make lain lassi? com5ine t&e 9ogurt or 5uttermilk? t&e ground cumin? and t&e water! Beat it to a smoot& consistenc9 wit& a w&isk or electric 5lender! Pour t&is mi:ture into glasses of crus&ed ice and serve! Prearation time# 6 min ---===---
*ithi %assi S$eet yog'rt or b'tter&i%k drink
$it&i lassi is t&e milks&ake of India and t&e drink most often served at %are *ris&na functions! It is eas9 to reare and alwa9s areciated! For 5est results? dissolve t&e sweetener in a small uantit9 of &ot water 5efore mi:ing it wit& t&e ot&er ingredients! - cus (46 ml) lain 9ogurt or cultured 5uttermilk , cus (266 ml) ice water 1 t5s sugar or t5s &one9 ' ts rose;water /- ts ground cardamom seeds crus&ed ice (otional) $i: all t&e ingredients toget&er wit& a w&isk or an electric 5lender until t&e surface of t&e lassi 5ecomes frot&9! Serve c&illed? eit&er 59 adding crus&ed ice or 59 refrigeration! As an alternative to rose;water and cardamom? tr9 , ta5lesoons of lime or lemon @uice? , ta5lesoons of flavored s9ru? or /' cu (6 g) of crus&ed red 5erries? rie 5anana? or rie mango! Prearation time# 6 min ---===---
5ara& doodh Hot &i%k
5ara& doodh
B9 *ris&na>s arrangement? t&e cow eats grass and transforms it into milk? a drink 5ot& delicious and ric& in all t&e nutrients needed for good &ealt& and siritual rogress! &e roteins? fats? and vitamins in milk develo t&e finer tissues of t&e 5rain! $ilk is t&us t&e erfect food for one seeking advancement in siritual life!
Srila Pra5&uada recommended drinking a cu of &ot milk in t&e morning and one at nig&t! cus (!' ) milk , t5s sugar or ' t5s &one9 Eit&er 5ring t&e milk to a 5oil t&ree times? 5eing careful t&at it doesn>t sill over? or maintain it at a gentle rolling 5oil for minutes! 7emove from &eat? add t&e sweetener? and stir until it dissolves! +ou ma9 also flavor t&e milk 59 adding , or - 5ruised cardamom ods? a dro or two of rose; water? ta5lesoon of c&icor9 or caro5 owder? a 5ig inc& of ground nutmeg or cinnamon? or a few strands of saffron! %ot milk can also make a wonderful 5anana or mango nectar drink! Crus& a rie 5anana or mango into a ul and mi: it into t&e sweetened &ot milk! Add ta5lesoon of 5utter? /teasoon of ground cinnamon? and /- teasoon of ground nutmeg! ust 5efore serving an9 t9e of &ot milk? our t&e milk from one cu to anot&er several times! &is cools it slig&tl9 and aerates it! Prearation and cooking time# 6 min ---===---
*asa%a doodh Hot saffron>f%a"ored &i%k $ith pistachios
Ever since Srila Pra5&uada was invited to $oscow 59 a rominent 7ussian Sanskrit sc&olar in 42? *ris&na consciousness &as sread raidl9 in t&e Soviet 0nion desite &eav9 government ersecution! Even t&oug& t&ere is t&e constant danger of 5eing detected? t&e 7ussian devotees are ent&usiastic and determined reac&ers? and t&e9 regularl9 cook sumtuous feasts for invited guests! From t&e industrial cit9 of Sverdlovsk? in t&e 0ral $ountains? a devotee reorted t&at 7ussians are ver9 fond of t&is recie for masala dood&! cus (!' ) milk 6 saffron strands or /- ts owdered saffron - cloves /' ts ground cinnamon , t5s &one9 or - t5s sugar t5s finel9 ground istac&io nuts Bring t&e milk? saffron? cloves? and cinnamon to 5oil in a saucean! Ad@ust t&e &eat so t&at t&e milk maintains a rolling 5oil for minutes! &en remove from t&e &eat? stir in t&e &one9? and discard t&e cloves! Srinkle t&e ground istac&io nuts over t&e to! Serve steaming &ot! Prearation and cooking time# 6 min
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aria% doodh Hot cocon't>f%a"ored &i%k $ith spices
fres& coconut cus (!' ) milk /' ts cardamom seeds - w&ole 5lack eercorns t5s grated ginger t5s sugar or - t5s &one9 Break t&e coconut and collect t&e coconut milk! %eat t&e s&ell fragments directl9 over &eat or in an oven until it is eas9 to r9 t&e ul from t&e s&ell! Pare awa9 an9 5rown skin from t&e ul t&en dice t&e ul! %eat t&e milk! 8r9;roast t&e cardamom seeds (see age 24) and 5lend t&em and t&e eercorns until fine! Set aside! Put t&e diced coconut into a 5lender? along wit& ' cus (-2 ml) of milk? and 5lend for a minute or two? until t&e coconut is comletel9 smoot&! Pro a strainer over a saucean large enoug& to &old ' uarts (!4 ) of liuid! Pour t&e mi:ture t&roug& t&e strainer? w&ile ressing t&e coconut against t&e strainer to e:tract its essence! Slowl9 our t&e remaining &ot milk over t&e strained coconut and continue to ress in t&e same wa9! &en sueeDe t&e coconut in 9our &and to e:tract t&e remaining liuid! 8iscard t&e strained coconut! Add t&e coconut milk? ground sices? ginger? and sweetener to t&e mi:ture and ut over &eat until it almost 5oils! Serve &ot! Prearation and cooking time# ,6 min
Appendi7es ---===---
*eas're&ent Con"ersion Tab%es sing *etric *eas'res
&is 5ook gives uantities in 5ot& American cu and metric measures! $etric euivalents of American cu measures are s&own in arent&esis? like t&is# cu (2 g) rice! Never c&ange 5etween American cu and metric measures in t&e same recie t&e9 are not interc&angea5le! E:act conversion from American to metric measures does not usuall9 give convenient working uantities? so t&e metric measures &ave 5een rounded off to units of ' grams! For e:amle? /' cu of flour? w&ic& euals 2 g? is rounded off to 6 g cu of flour (, g) is rounded off to 66 g! &e same rincile alies to t&e milliliter measurements! For e:amle? /' cu? w&ic& euals 3 ml? is rounded off to ' ml cu? w&ic& euals ',1!1 ml? is rounded off to '6 ml! otes for British sers
Alt&oug& man9 American and Britis& units of measure &ave t&e same names? not all are identical! In general? t&e weig&ts are identical 5ut t&e volumes are not! ¤ &e Britis& fl oD is !6- times t&e American fl oD! So t&e standard Imerial /';int
measuring cu &olds 6 fl oD (6!- American oD)? w&ereas t&e standard American /' ;int measuring cu &olds 3 American fl oD! o o5tain accurate Britis& int measures? convert American cus into American fl oD using t&e ta5le given on age '44!&en convert American fl oD into Britis& ints! ¤ &e American standard ta5lesoon &olds -!' ml? and t&e Britis& standard ta5lesoon &olds
2!2 ml! In England use ,/- t5s for ever9 American ta5lesoon! A teasoon &olds aro:imatel9 ml in 5ot& countries! otes for A'stra%ian sers
In Australia? metric measures are now used wit& t&e standard '6;millilitre measuring cu! &e teasoon is t&e same in Australia? New Lealand? Britain? and t&e 0nited States! &e Australian standard ta5lesoon? &owever? &olds '6 ml? or - teasoons? w&ereas t&e Britis& ta5lesoon &olds , /' teasoons? and t&e American? Canadian? and New Lealand ta5lesoon &olds onl9 ,! &e following two ta5les s&ow t&e metric euivalents of some often used American uantities! &e metric measurements are listed 5ot& recise and rounded for convenience!
&e ne:t ta5le comares American cus? American fl oD? and Britis& ints! &e last ta5le comares American? Britis&? and Australian ta5lesoons!
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?here to 5et Essentia% !ngredients
$ost of t&e ingredients mentioned in t&is 5ook s&ould 5e eas9 to find! Et&nic grocer9 stores and &ealt& food s&os of all descritions are oening in cities all over t&e ma? and as t&e u5lic>s interest in 5etter &ealt& increases? a wide selection of w&olesome roducts is aearing on t&e s&elves of ordinar9 suermarkets!
Asafetida? 5lack mustard seeds? 5lack cumin seeds? curr9 leaves? tamarind? and ot&er &ard;to; find sices and seasonings are availa5le in Indian or Pakistani grocer9 stores! $ost of t&ese s&os also carr9 a variet9 of Indian utensils and cooking tools! If t&e nearest Indian grocer9 store is too far? tr9 to find one w&o will sul9 sices and ot&er items 59 ost! +ou can also find w&ole grains? dal? c&ick;ea flour? and unrefined sugars at Asian grocer9 stores and most &ealt& food s&os! C&eck around for t&e 5est rices! +ou can save mone9 59 5u9ing goods in large uantities or from w&olesalers!
5%ossary ¤ Asafetida# a strong;smelling sice used in small uantities to flavor savories? sous? and
vegeta5le dis&es! ¤ A9ur;veda# (e9e 9oor va9> da&) "edic scritures dealing wit& reventive and curative
medicine! ¤ B&agavad;gita# (5&a ga& va&d> gee> ta&) t&e sacred dialogue soken five t&ousand 9ears ago
5etween =ord *ris&na and %is devotee Ar@una on t&e Battlefield of *uruksetra? in India! It &as five main toics# t&e A5solute rut&? t&e living entities? material nature? time? and karma! B&agavad;gita is t&e essence of "edic knowledge! ¤ B&akti;9oga# devotional service to t&e Sureme =ord! ¤ C&aitan9a;c&aritamrita# (c&ai tan> 9a& c&a& rita&r& ri ta&) t&e 5iogra&9 of =ord C&aitan9a
$a&ara5&u written over four &undred 9ears ago 59 *ris&nadasa *avira@a .osvami! ¤ C&aitan9a $a&ara5&u# (c&ai tan> 9a& ma& &a ra& 5&oo) t&e incarnation of *ris&na w&o
came five centuries ago? in t&e role of %is own devotee? to teac& t&e rocess of devotional service 59 c&anting t&e &ol9 names of .od? ¤ C&aati# (c&a& a&> tee) flat? round w&ole;w&eat 5read? cooked on a griddle and &eld over a
flame until it inflates like a 5alloon! ¤ 8al# (doll) &usked and slit lentils used to make savories? sweets? and sous t&e sou made
from suc& lentils! ¤ 8osa# a sort of Indian ancake? sometimes stuffed wit& siced otatoes! ¤ Ekadasi# (a9 ka&> da& s&ee) t&e elevent& da9 of 5ot& t&e wa:ing and waning moon! n
Ekadasi? devotees of *ris&na simlif9 t&eir diet 59 a5staining from grains? 5eans? and eas? and increase t&eir remem5rance of *ris&na 59 intensif9ing t&eir c&anting of t&e %are *ris&na mantra and ot&er devotional activities! ¤ .aram masala# (literall9? G&ot sicesG) a 5lend of owdered sices added to a dis& at t&e end
of t&e cooking! ¤ .&ee# clarified 5utter! Its delicate flavor and secial ualities make it t&e 5est of all cooking
mediums!
¤ .ula5 @amun# (goo lu&5> @a& mon) a sweet made of dee;fried owdered milk 5alls? soaked
in rose;flavored s9ru! ¤ %alava# a dessert made from toasted grains? 5utter? and sugar! ¤ %are *ris&na mantra# a si:teen;word ra9er comosed of t&e names %are? *ris&na? and
7ama# %are *ris&na? %are *ris&na? *ris&na *ris&na? %are %are/ %are 7ama? %are 7ama? 7ama 7ama? %are %are! %are (&a ra9>) is t&e ersonal form of .od>s own &ainess? %is eternal consort? Srimati 7ad&arani! *ris&na? Gt&e all;attractive one?G and 7ama? Gt&e all;leasing one?G are names of .od! &is ra9er means G$9 dear 7ad&arani and *ris&na? lease engage me in +our devotional service!G &e "edas recommend t&e c&anting of t&e %are *ris&na mantra as t&e easiest and most su5lime met&od of awakening one>s dormant love of .od! ¤ IS*CN# t&e a55reviation for t&e International Societ9 for *ris&na Consciousness t&e
%are *ris&na $ovement! ¤ *ar&ai# (car> &ig&) a dee? rounded an wit& &andles on 5ot& sides? used for dee;fr9ing or
an;fr9ing! ¤ *arma# fruitive action? w&ic& alwa9s roduces a reaction? good or 5ad! ¤ *ris&na# a name for t&e Sureme Personalit9 of .od&ead? meaning Ginfinitel9 attractive!G ¤ $asala# (ma& sa&> la&) a 5lend of sices! ¤ Panc& masala# a mi:ture of five w&ole sices used in rearing vegeta5le dis&es! ¤ Paneer# a fres& c&eese wit& man9 uses in Indian cooking! ¤ Prasada? or rasadam# (ru& s&a&d>? or ru& s&a&> dum) Gt&e merc9 of =ord *ris&na!G Food
reared for t&e leasure of *ris&na and offered to %im wit& love and devotion! Because *ris&na tastes t&e offering? t&e food 5ecomes siritualiDed and urifies an9one w&o eats it! ¤ Puri# a small dee;fried flat 5read made from w&ite flour? w&olew&eat flour? or a mi:ture of
5ot&! ¤ 7aita# fruits or semicooked vegeta5les in lig&tl9 seasoned 9ogurt! ¤ Sa5@i# (su5> @ee) vegeta5le or vegeta5le dis&! ¤ Samosa# a dee;fried turnover? stuffed wit& cooked fruits or siced vegeta5les! ¤ Srila Pra5&uada (341;422)# (s&ree> la& ra&> 5&oo a&d) t&e founder and siritual master
of t&e International Societ9 for *ris&na Consciousness! Srila Pra5&uada was a full9 .od conscious saint w&o &ad erfect realiDation of t&e "edic scritures! %e worked incessantl9 to sread *ris&na consciousness all over t&e world!
¤ Srimad;B&agavatam# (s&ree> ma&d 5&a&> ga& va& turn) t&e scriture comosed 59 Srila
"9asadeva (t&e literar9 incarnation of =ord *ris&na) to descri5e and e:lain =ord *ris&na>s astimes! ¤ ava# a slig&tl9 concave cast;iron fr9ing an used for cooking c&aatis and ot&er flat Indian
5reads! ¤ &ali# (tal> lee) a low;rimmed metal late! ¤ "aisnava# (vie> s&nav a&) a devotee of =ord *ris&na? t&e Sureme Personalit9 of .od&ead! ¤ "edas ("edic literatures)# scritures comiled five t&ousand 9ears ago in India 59 Srila
"9asadeva? an incarnation of =ord *ris&na! &e "edas conclude t&at t&e ultimate goal of &uman life is to reesta5lis& our eternal loving relations&i wit& *ris&na (.od)! ¤ "rindavana# (vrin da&> vun) t&e village in Nort& India w&ere =ord *ris&na lived as a c&ild
t&e sureme transcendental a5ode of t&e Sureme =ord in t&e siritual universe! ¤ +ogi# a transcendentalist? one w&o strives to attain t&e Sureme!
Abo't the A'thor
In 42? after receiving &is masters degree from New +ork 0niversit9? Adira@a left t&e 0nited States for t&e rient to ursue &is twin interests# riental religion and e:otic cooking! &ree 9ears later? in India? &e &eard a5out t&e at& of devotion to =ord *ris&na? w&ere cooking? like all ot&er &uman activities? is erfectl9 integrated into siritual life! In 42 &e met t&e devotees of t&e %are *ris&na movement in SwitDerland and 5ecame an active mem5er! Since t&en? &e &as delig&ted devotees and guests wit& &is master9 of 5ot& cooking and &iloso&9! Adira@a now lives at t&e %are *ris&na center near Paris? w&ere in 43, &e u5lis&ed a cook5ook in Frenc&? 0n .out Sue;rieur! &e ro9alties from t&is 5ook &ave &eled &im suort Nourri;ture sans Frontieres? an association &e created t&at works in cooeration wit& t&e government of France to feed need9 eole! 8uring t&e winter of 43-; Nourriture sans Frontieres gave over ,?666 meals to &omeless eole in Paris! At resent Adira@a is writing a cook5ook to teac& c&ildren t&e Indian arts of cooking? serving and eating? and is overseeing t&e translation of &is latest cook5ook into different languages! Adira@a>s ne:t ro@ect is to move to England w&ere &e lans to oulariDe t&e siritual cooking of India 59 oening a cooking sc&ool in =ondon and organiDing free siritual;food distri5ution rograms all over t&e countr9! If 9ou would like to corresond wit& &im a5out t&e su5@ect matter of t&is 5ook? write Adira@a dasa? 6 So&o Street? =ondon < ? England!
=ootnotes and References ---===---
! "egetarianism# A $eans to a %ig&er End
) ournal of t&e American $edical Association? Editor# 8iet and Stress in vascular disease! A$A 21# ,-;? 41 ') Inter;Societ9 Commission for %eart 8isease 7esources! 7eort of Inter;Societ9 Commission for %eart 8isease 7esources# Primar9 revention of t&e arteriosclerotic diseases! Circulation -'# A,;4? 8ecem5er 426 also Senate Select Committee on Nutrition and %uman Needs# 8ietar9 .oals for t&e 0nited States! 0!S! .overnment Printing ffice? inion on 8iet and Coronar9 %eart 8iseasesJG ournal of t&e Norwegian $edical Association? ' Fe5ruar9 422! ) C!7! Sirtori? et! al!? GSo95ean Protein 8iet in t&e reatment of 9e II %9erlioroteinemia?G &e =ancet (3661)# '2;2? ( Fe5ruar9 422)! 1) 7!=! P&illis? G7ole of =ifest9le and 8ietar9 %a5its in 7isk of Cancer Among Sevent&;8a9 Adventists?G Cancer 7esearc& ,#,,? (Novem5er 42) $orton $intD? GFat Intake Seen Increasing Cancer 7isk?G
1) I5id!? ! 6! 2) I5id!? ! ',! 3) .eorg Borgstrom cited in Frances $oore =ae? 8iet for a Small Planet? ! '! 4) =ester Brown cited in "ic Sussman? &e "egetarian Alternative (7odale Press? 423)? ! ',-! '6) 8r @ean $a9er cited 59 t&e 0!S! Senate Select Committee on Nutrition and %uman Needs? 8ietar9 .oals for t&e 0!S! (s aearance in t&e world? and t&e great siritual master Srila a9adeva .osvami later wrote in &is ra9ers to =ord *ris&na? G m9 =ord? Personalit9 of .od&ead? all glories unto +ou! +ou comassionatel9 aeared in t&e form of =ord Budd&a to condemn animal sacrifices!G ---===---
1! Suggested $enus
