Ayurveda for a New Year

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Ayurveda for a New Year

(The unanswered question)

Pantry Staples, Spices, Dry Goods  and a Few Great References 

for a Western Person’s Kitchen

With love from My Little Blue Heron

 

2021 - I'll begin the year with sharing.

In the mood for change? Already an Indian cook? Interested in Ayurveda? You may know so much more than I do (which wouldn't be difficult.) 

Here are references I've found to be jewels. Having these pantry staples on hand make it easier to choose one of these recipes and 'just' cook.

Wishing you peace, love, safety, good health and much happiness,

jane

References 

All links are to abebooks.com 

Please shop where you're happiest!

I like to buy used books.

What to Eat for How You Feel by Divya Alter

 

Everyday Ayurveda Cooking for a Calm Clear Mind: 100 Sattvic Recipes 

by Kate O'Donnell

 

The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well by Kate O’Donnell

 

Everyday Ayurveda by Dr. Bhaswati Bhattacharya

 

 

Indian stores will have all of these ingredients. In the NYC Metropolitan area, try Patel Brothers. There are online Indian grocers, too. Kalustyan’s in NYC has pretty much anything you’re looking for. Quality and prices are both on the higher end. 

When you have your spices and want to put together some masalas, here's a link!

Spices, Sweeteners and Fats

 

(When possible, buy organic spices!)

·      Coriander seeds

·      Fennel seeds

·      Ground turmeric

·      Cumin seeds

·      Whole cloves

·      Powdered ginger 

·      Sunthi ginger (It's an Ayurveda thing)

·      Black peppercorns

·      Cassia bay leaves

·      Dried rose petals or buds

·      Dried rosemary

·      Cardamom pods (green)

·      Cinnamon sticks or granules 

·      Ground Cinnamon

·      Vanilla powder (pure)

·      Kalonji seeds

·      Ajwain seeds

·      Black Cardamom Pods

·      Soma salt (Ayurveda .. again. Kalustyan's (see above) has it, too.)

·      Star Anise

·      Maple Syrup

·      Dried Dates

·      Raisins (Thompson and/or golden)

·      Ghee (Organic is best)

·      Cultured Ghee (if you can find it)

·      Olive Oil

 

 

Legumes and grains

 

·      Yellow split mung dal

·      Red dal

·      Kulthi beans (horse gram) for deep cleansing khichiri

·      White basmati rice (not brown!)

·      Quinoa

·      Amaranth (Rajgiri)

·      Oats (steel cut or regular)

·      Chia Seeds

 

 

 

 

 

 

Oatmeal Ayurvedic Style

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Oatmeal – Ayurvedic Style

Adapted from Divya Alter by My Little Blue Heron

 

It’s a cold and snowy, snow day in NYC. Feels great to stay home because of the weather. 

Here’s an old-fashioned breakfast (lunch or dinner) that’ll warm you and make you feel great, inside out.

 

Overnight oats are so 2020. Add water and wait or nuke containers are okay for emergencies. 

This recipe may help to rekindle your love for oatmeal. 

 

The smallest teaspoon of ghee renders a luxurious and velvety porridge. Ayurvedic cooking prefers cultured ghee (which is sometimes difficult to find and when found, pricier than ‘regular’ ghee.)

 I have both. For this recipe, I use plain old ghee. 

This one’s my favorite. When it’s on sale, buy a couple of them.

 

Bye-bye bland! Cardamom, cinnamon and saffron not only taste gorgeous, but these spices help with your digestion. After eating a bowl of this, you won’t feel like you have a resident squatter in your tummy. 

I like to add a pinch of pure ground vanilla. It's not inexpensive (all vanilla is pricey!) I like this one because it isn't cut with anything:  an ounce of powder from Madagascar.

The only sweetener in this is sweet masala or a simple chopped date or a handful of raisins. The spices are 'sweet'! 

 

MLBH Truc: use your teeth to crack open the end of a cardamom pod (I’m serious.)

 

N.B.If you don’t have saffron, no big deal. Alter writes that you can substitute ground fennel for cinnamon (or you might just add a pinch of ground fennel.) I do love ground fennel. It’s a great spice that is sweet, light and is great for digestion.

I’ve made this with both rolled and steel cut oats, and my preference is steel cut. If you’re going to  use steel cut oats, be prepared for the additions of more water and more time. If you soak the oats overnight (and then drain them before proceeding with the recipe), you will reduce cooking time!) 

It’s best to prepare this with organic oats. If you don’t have organic oats, next time you are  restocking the pantry, consider organic. 

Alter calls for either cow’s or almond milk. I've never used cow's milk and use only almond or oat milk. If you use cow’s milk, I suggest using organic, grass fed whole milk.

 

This recipe is for a (large!) single serving and is easily scaled up. (Ayurveda is anti-leftovers. In an ideal world, a lifestyle with time, it makes sense to eat everything freshly prepared. I have a busy schedule and work early in the morning. I would probably be berated by Ayurvedic practitioners, but I feel no shame. 

Stay warm, cozy, safe and healthy.

 

with warmth and love,

jane

 

  

Oatmeal – Ayurvedic Style

 

Ingredients:

 

1 tsp. ghee

2 cardamom pods, slightly opened at one end

1-inch-long cinnamon stick

1/8 tsp pure vanilla powder

2 (or more, if small or not the highest quality) saffron threads

¼ cup rolled or steel cut oats*(see step 4)

½ cup water

½ cup almond, oat or cow’s milk

1 tsp. sweet masala (follow the link!) or 1 chopped Medjool date or 1 Tbsp. raisins

Procedure:

 

1       In a small saucepan that has a lid, heat the ghee over med-low heat. 

 

2       Add the cardamom pods and cinnamon stick and toast for a minute or less,         until fragrant.

 

3       Add the oats and saffron, and if using the sweet masala, add it now. Stir, coating the oats well with the ghee, allowing the ghee to penetrate and absorb into the grains. Toast for a minute or two.

 

4       Add the water (first) and then the milk. If sweetening with dates or raisins, toss them in now. 

 

         *If using steel cut oats, increase water by ½ cup. You may need to continue to add water as the oats cook until they reach desired tenderness.

 

5       Stir and bring to a boil. Reduce heat to low, partially cover. 

 

6       Cook rolled oats for about 10 minutes. Cook steel cut oats for considerably longer .. 20 to 40 minutes, depending on your heat, your liquid and desired texture. Don’t be afraid to continue to add liquid. You’re the boss. The finished texture will be   very creamy.

 

7       Remove from heat. Remove the cardamom pods and cinnamon stick.

 

8       Inhale, eat, smile, repeat.

 

 

 

 

 

 

 

 

 

 

 

Pain D'Epices for 2021

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Pain D’Épices

Gluten (and Dairy) Free Spice Cake

Adapted by My Little Blue Heron from Les cakes de Laurent sans gluten & sans lait by Laurent Dran

Pain D’Épices is traditionally eaten at New Year’s. This loaf is a warmly spiced honey cake. Sweetness and warmth to usher in the new year is perfect. We're going to emerge from COVID, we have a new president and our first woman of color as vice president, and although we're living in the strangest of times, we're living in the most historic of times, too. It's interesting and there's much to be grateful for. Let's bake!   

Dran’s recipe calls for superfine rice flour. I replaced this with oat and sorghum flours. This combination removes that gluten-free ‘grit’, improving texture and mouth feel. You’ll be astonished that it’s gluten free. This only grit remaining is its spice legs and warmth.

The French home cook doesn’t prepare super-sized cakes. This loaf is smaller than what you’re probably used to baking. The loaf pan you’ll need is 16 x 9 cm (6.3 x 3.5 in inches .. or 6 x 4 should work). Simpler solution: double the recipe and make one large loaf and a small loaf or some cupcakes.

I’ve made this by hand, with a Kitchen Aid and with a Kitchen Aid hand mixer.

You MUST have a kitchen scale that weighs in grams. If you don’t, they’re so easy to get on Amazon. Here’s a link. This one’s $10 American on Amazon.

Guar v. Xanthan? It's an ongoing war. Pick a card.

Oven temperature is 356º F. If you don’t have a digital oven, that’s fine. Set it to 350º F. and the bake may take a bit longer.

A truc that Dran recommends is to slit the cake down the middle. He says that a small, quick slit will help to develop a “big bump”, like a madeleine. 

My experience is that the batter is far too thin to slit when you begin the bake, so you can make your “petite incision” once the cake or cakes are firm enough to do so. (My loaves develop big bumps sans the petite incisions.) 

MLBH Trucs: 

Use organic expeller pressed refined coconut oil (Spectrum brand is lovely). Your cake won't taste like coconut.

Gluten free baking is better in dark loaf pans. 

I prefer Julia Child’s recipe for equal amounts of cinnamon, cloves and mace. I like dark (try buckwheat) honey. It’ll complement the flour, and round out the warm spices. If you don’t have buckwheat honey, use whatever you have. 

In New York, daylight is at a minimum. It’s cold. Snow's coming. We're all inside and staying safe from COVID. Fill your home with fragrant spices and welcome 2021 with our new president and VICE PRESIDENT!, good health, warmth and love. 

d’épeace, be well, safe, happy and always love, love all ways,

jane

🎡

Pain D’Épices

Preparation: 

Using spray release or a neutral oil, coat the baking pans well.

Preheat the oven to 356º F. (see note above.)  

Ingredients: 

25 g. oat flour

25 g. sorghum flour

25 g. potato starch

35 g. buckwheat flour

4 g. baking powder (aluminum free is best)

1 gram guar or xanthan gum

60 g. dark brown sugar 

1 tsp. ground cinnamon

1 tsp. ground cloves

1 tsp. ground mace*(see below for spice mix closer to Julia's!)

1/4 tsp. Kosher salt 

1 egg, size large (about 50 grams) at room temperature

110 g. water, room temperature (approx.. ½ c.)

85 g. honey, buckwheat preferred

55 g. refined coconut oil, brought to liquid state. Do this in the microwave at half power until melted.

*(Spice mix, closer to Julia Child's, try: 1 tsp. cinnamon, 1/4 tsp. ginger, 1/4 tsp. ground cloves, 1/2 tsp. ground mace - closer to Julia Child's cake.)

Procedure: 

In a medium sized bowl, whisk together all dry ingredients and set aside.

In another bowl (or if using an electric stand mixer, in that bowl), measure out ingredients, and whisk together for a minute.

Add dry ingredients to wet and mix until combined.

Pour into prepared pan(s) and let sit for about 15 minutes before putting into the oven. Bake, depending on your pan(s) and your oven for 30-45 minutes. Bake in the center of your oven. (If baking cupcakes, baking time will be reduced.) If making the 'small incision', when loaf/loaves are firm enough to do so, using a very sharp knife or a rasp, make a quick incision along top and continue baking until cakes are firm, and a tester or toothpick comes with moist crumbs clinging. (But 'just' clinging because you don't want a gloppy pain.)

Remove from oven and cool 10-15 minutes on baking rack before releasing from pans. Cool completely before wrapping. (If you can be patient and wait, give a little time for the spices to settle. The spices will have time to mature.)

Wrapped well, your loaf will keep for a couple of days at room temperature. You can refrigerate it and bring it to room temperature before serving. This is delicious ‘as is’, with ice cream, some fruit, or for a real treat, toast and serve with butter and jam. (I love apricot or raspberry.)

Frozen, it'll keep well for several months.