FOOD WISDOM #1

From the earth came herbs, from herbs came food, and

from food came the seed which gave life to the humans.

                                                                           -Taittirya Upanishad

THE ONE INGREDIENT ICE CREAM

What if I tell you that you can make ice cream at home without the ice cream machine? What if I tell you that you can make this ice cream in ten minutes? What if I tell you that it is dairy free? What if I tell you that it is sugar free or for that matter – sweetener free? What if I tell you that it is made out of one ingredient? I know. I was the same. My house mate taught this recipe to me. It has already been posted on the internet by other websites or blogs but he claims that the knowledge of this recipe unfolded within him without referring to any books or internet just like true knowledge enfolds within evolved yogis. I believe him. And now, without further ado, I bring you – magic!

General health information: A banana gives you a quick boost of energy and just one banana can be very filling making it a great option for weight watchers. It is very low in saturated fat, cholesterol and sodium and high in Vitamin C and manganese, and a very good source of Vitamin B6. Bananas are extremely high in potassium hence aiding in maintaining normal blood pressure. It is also a good source of dietary fiber and hence prevents constipation and restores normal bowel action. Bananas supply the body with high amounts of fructooligosaccharide, a pre biotic substance (one which encourages pro biotics, the friendly bacteria in the digestive system). The fructooligosaccharides ferment in the digestive tract and enhance the body's ability to absorb calcium.

Ayurvedic information:

Dosha information: V↓P↑K↑

Rasa (primary tastes): Sweet

Virya: Heating

Vipaka (post digestive effect): Sour

Preparation time: 10 minutes

Difficulty: Easy

Type: Dessert/Sweets

Serves: 4

Vegan: Yes

Ingredients: 2 extra ripe bananas. That is it. Really.

Preparation:

1. How many times have you chucked bananas into the bin because they were too ripe? Peel these over ripe bananas, cut each banana into three pieces and put them in the deep freezer for a day. This takes two minutes. Ok, four minutes if you are slow. Now, only six minutes of preparation time is left.
2. The next day, put these frozen bananas into the blender for six minutes and lo and behold! You have sugar free, dairy free ice cream with an incredibly rich, creamy, soft texture completely free of crystals. I know what you are thinking. “But doesn't it...” – NO. “But don't you...” – NO. “Do you...” – NO. Just try it to see what I am talking about.
3. The only sadhana you do in this recipe is sit back, bring your complete awareness to your tongue, close your eyes to block the ever distracting sense of sight and enjoy.

Pitfalls:

Not sure if it is possible to go wrong with such a simple recipe. Just make sure that the bananas are over ripe.

Notes:

1. This is a super high Kapha recipe. Bananas increase the Kapha dosha in your body and freezing them further amplifies it. So, eat this ice cream only on hot summer days.
2. Please refer my post Getting Started With Ayurveda for understanding of Ayurvedic terms and concepts.

Variations:

1. You can use the above recipe as base ice-cream and then play with it. Like I said above, the possibilities seem unlimited. You can add a little bit of yogurt and blend it with the frozen banana and serve honey as a topping.
2. You can add ground coffee or ground cacao beans to the base ice cream
3. You can add roasted ground peanuts or hazelnuts or macadamia nuts or almonds or pistachios when you blend the frozen bananas.
4. You can add frozen mango or passion fruit or berries of your choice.
5. You can add freshly ground spices like cinnamon or cardamom or nutmeg or cloves.

GOING ORGANIC THE SMART WAY

There are many well meaning people who want to go organic but the apparent cost of doing so is so ridiculously high, that people are quick to dismiss this option. I remember how I used to march out of wholefoods shops outraged and indignant. Ohhh these pretentious people with money raving about their chia seeds and goji berries and quinoa and spirulina and other weird sounding foods. Yes. It is all super healthy. But what is the point if a large section of society cannot afford it? But the good news is that with progression of time, more options have become available which are relatively cheaper. So, in this post, I just want to share some alternative sources of organic produce which I have come across till now and some smart ways of doing it.

Further, there are ways to “phase” into buying organic. Or if you cannot afford to go 100% organic, you can always choose the “hybrid” option and yet substantially reduce the harm done by pesticides. It involves a bit of research and continuous monitoring but is it so unreasonable to spend some time on something as important as your health? Also, you will have to spend some additional money than usual so the first step can be to determine the extent by which you can stretch your food budget.

The Dirty Dozen: The dirty dozen is a list of vegetables/fruits with the highest amount of pesticides residue issued annually by Environmental Working Group (EWG) based on the pesticides residue tests conducted by Food and Drug Administration (FDA) scientists. It is strongly recommended that you buy these foods organic. The list is updated every year and the latest list which was issued in 2013 contains the following vegetables/fruits:

Apples (89)

Strawberries (82). This is a picture of how they grow strawberries. Make your decision:

Grapes (43)

Celery (85)

Peaches (100)

Spinach (60)

Sweet bell peppers (86)

Nectarines (84)

Cucumbers

Potatoes (58)

Cherry tomatoes

Hot peppers

'An apple a day keeps the doctor away'. Of all the fruits in this world, apple is always associated with 'going healthy'. When people decide to start eating healthy, first thing that they say is 'OK, I am going to have an apple everyday'. Little do they know! The FDA tests different vegetables and fruits and rates them on a scale of 100, 100 being the worst. Apple was rated at 89. Having a conventionally grown apple everyday is going to fast bring the doctor to your door step. The numbers in brackets besides the above foods represent the rating. As you can see, peaches are the worst.

The Clean 15: This is the list of vegetable and fruits with relatively less amount of pesticide contamination and hence you can save money by buying conventionally grown produce for these items.

Onions

Sweet corn

Pineapples

Avocado

Cabbage

Sweet peas

Asparagus

Mangoes

Eggplant

Kiwi

Cantaloupe (domestic)

Sweet potatoes

Grapefruit

Papayas

Mushrooms

Besides the above items, the following items in my opinion should be bought organic if you can:

Milk – A high amount of antibiotics and hormones are used in the animals in conventional dairy production. There is nothing more to say – really.

Coffee – Coffee is a very competitive industry and a lot of chemicals, processing and taste enhancers are used in its production to cater to the taste buds of the increasingly demanding coffee drinkers. Also, the countries from which these coffees come from are not regulated for pesticides and chemical usage.

Grains: Grains have been found very low in pesticide residue so there is an opportunity for saving money by buying conventionally grown grains. But there are few exceptions to this. Soya and Corn are notorious for being produced using genetically modified farming methods. In many countries the labeling requirements are not stringent and hence there is no way to know whether the corn or soya is GMO or non GMO. In case of such ambiguity it is better to avoid these products and opt for organic. This means avoiding non labeled, conventionally produced soya beans, soya flour, tofu, miso, tempeh, soya sauce and anything that is produced using soya bean. I have noticed that many vegetarians in the west consume high quantities of soya related products as a substitute to meat. But there are many other sources of high protein like different types of lentils, beans, sprouts, nuts, seeds and it is okay to buy conventionally grown produce for these items. Another exception is rice. Research indicated that relatively higher amount of pesticide residue was found on rice because rice grows in stagnant water.

Sourcing: So now, we have a fair idea of what to preferably buy organic. Now, we identify the sources. As far as wholefoods shops are concerned, there are two types. The ones which have a strong 'pretentious' energy where people with money frequent so that they can appear cool and the ones which are owned and run by people who genuinely care about their health and nature. I prefer the later but it is worthwhile checking both types for the purpose of price comparisons. Another option is of course, the supermarkets. Though not an ideal option, they are able to sell whatever tiny percentage of organic produce they have at lower prices because of economies of scale. I am confident that in time as awareness about organic food increases, the variety of produce available in supermarkets will increase and the prices will go down. Also, keep looking for deals. Many times you get huge discounts on organic food in the super markets and the pretentious whole foods shops.

Another great option is organic co-operatives. Usually organic co-operatives are a group of individuals and families who come together and pool their resources to gain buying power. Buying in bulk helps them get discounts which are passed down to the members. These stores are owned and managed by members and majority of the staff working in such shops are volunteers cutting down costs even more. Almost all of them are not for profit and many times they also source their produce from the small local organic farmer thus eliminating middle men. Another way in which they cut costs is selling loose hence cutting down on packing costs.

Next option is identifying small local organic farmers. When I lived in Queensland, we had identified a local organic farmer who used to deliver the produce himself at no additional cost every Monday. He used to deliver the produce 4-5 hours after he picked it from his farm – very fresh and alive! Many times such small farmers might advertise on the internet. Or if you find a wholefoods shop in your town, ask the person working there where they get their produce from and then approach the farmer directly. You can also identify small organic farmers at open markets. Which brings me to the next option – home grown produce. If you visit any of the farmers markets, many times you find country folk who may not necessarily be farmers but who grow vegetables at home and they show up at the markets to sell their excess produce. They do not follow the stringent requirements which make their produce 'certified organic' but it is still good enough and most of them do not spray their produce with pesticides or chemicals. You can always ask the farmers about how they grow their produce and decide accordingly. And I think home grown produce has one advantage over 'certified organic' produce which is grown for commercial purposes – it is grown with love.

And last but not the least, the most fulfilling way of accessing organic food is – growing your own. If you have your own backyard or front yard or whatever piece of earth you have around your house, use it to grow veggies and flowers. It is a very enriching and enlightening experience and it will transform you. It will help you cultivate patience, gratitude, calmness, compassion and it will teach you many many lessons. I just feel that it is magical to witness the natural phenomenon of a plant growing out of a seed up close. If you do not have your own land, check if there are any opportunities for 'land share'. Land share is an arrangement which brings together people owning a spare piece of land but do not have time to grow their own produce and people who do not own land but are willing to grow their own. People with spare land let people interested in growing use their land in return for home grown produce. So, if you don't own land, check on the internet if you have any land share arrangement near your area. If none of these options work, get small pots and start growing simple things like herbs (very easy to grow) and greens.

The last thing which I would like to share is home made vegetable wash solution. You need white vinegar and a spray bottle. Fill the spray bottle with three parts water and one part vinegar and voila! you have home made vegetable wash solution. Spray it on your produce, rub it in gently and leave it for ten minutes before rinsing it off. Apparently, this solution helps reducing the impact of pesticides and kills of most of the bacteria. Use it generously on conventionally grown greens.

In countries with colder winters, it is possible that you will not find many different varieties of seasonal vegetables or fruits in organic stores. This may prevent you from having a balanced diet and it may become difficult to include necessary nutrients in your diet. In such cases, in my opinion it is much better to eat conventionally grown produce by buying it locally or in farmers markets than eating supplements (unless you have a deficiency) which are produced in factories using machines. To me, it does not make complete sense. Do you think Mother Nature said “Ok children, I have given you everything you need nutritionally except the humans will have to create companies which will set up factories consisting of machines and labourers/workers to produce supplements.” Yes, people may argue that Mother Nature did not intend for humans to create factories producing pesticides and fertilisers either. But to me, eating vegetables and fruits seems more closer to nature than eating supplement tablets of white, pink yellow or whatever colour they come in.  

So why eat organic if you can avoid it? There are other concerns which are bigger than your own personal health like ground water contamination, imbalanced ecosystems and soil erosion. But that is a subject for another discussion. For now, why not research the above options in your area and slowly phase into buying organic, if time and money permits.

THE MAGIC POTION - METHICHE PAANI (FENUGREEK WATER)

This preparation comes from my native place, Khandesh and I was surprised that no information is available on the internet about this truly magical concoction. The intoxicating aroma and delightfully bitter taste of fresh Fenugreek prepared using the most basic of spices in combination with traditional flat Indian bread makes it a very simple yet extremely healthy dish. Although Fenugreek has innumerable health benefits, it should be used cautiously because of its potency.

Fenugreek (fresh, dried and seeds) is used commonly in various recipes across Asia, Middle East, North Africa and India. India being the largest producer of Fenugreek, this vegetable is easily available in markets across the country in its fresh form. In the West, I have never seen it sold in any of the supermarkets in its fresh form. Perhaps, the best source is Indian stores where they sell Indian vegetables or open markets. If not, it can be easily grown. I remember my parents used to grow Fenugreek when they used to visit my brother in U.S. And I myself, am currently growing some of my own. Get two one foot X one foot trays. Fill one tray with soil and scatter some fenugreek seeds randomly on the soil. Water regularly. It is unbelievable how quickly it grows. It is unbelievable to see what earth, water, fire and air can do. After two weeks, do the same with the other tray and this way you can stagger the growth of your fenugreek leaves.

General health information: As regards nutritional information, Fenugreek leaves are very rich in vitamins and minerals. Primary ingredients include calcium, potassium, phosphorus, iron and dietary fibre. It also contains vitamin C and vitamin K. Fenugreek leaves are truly a wonder herb with a vast range of health benefits some of which are:

1. It is especially used in women’s health as it decreases uneasiness and menstrual cramps associated with PMS, reduces mood fluctuations during menopause and PMS, induces labour and eases child birth, treats hormonal disorders, helps with breast enlargement and increases breast milk production.
2. Fenugreek is also used in many traditional hair products. It helps make your hair shiny and also keeps dandruff away. It also offers remedies against hair fall or thin hair. It is used in beauty products and helps to cure skin problems (wounds, rashes and boils) and improve skin complexion.
3. This wonder herb is full of antioxidants and works as a mucus solvent thus providing relief from respiratory disorders like asthma, bronchitis, sinusitis, tuberculosis, cough, cold, pneumonia and sore throat.
4. In recent research Fenugreek has been found to have anti-carcinogenic properties and effectively control liver cancer and prevents colon cancer.
5. Fenugreek aids in lowering cholesterol, has cardiovascular benefits and lowers the risk of heart attack.
6. Fenugreek acts as a very important part of diabetic diet and may be an effective treatment for both type 1 and 2 diabetes.
7. Apart from the above, Fenugreek is also used to treat arthritis and rheumatism, cure fevers, improve digestion, cure constipation, increase libido and cure anaemia

Ayurvedic information:
Dosha information: V↓P↑K↓

Rasa (primary tastes): Bitter, Salty

Virya: Heating

Vipaka (post digestive effect): Pungent

This preparation aggravates Pitta. It should be ideally combined with fresh flat bread made out of wheat, rice or sorghum (jowar). The high Kapha dosha in these breads will balance the high Pitta dosha in Fenugreek. Flat breads made from these grains will also add the sweet taste to your meal.

Preparation time: 25 minutes

Cooking time: 15 minutes

Difficulty: Easy

Type: Main course

Serves: 2-3

Vegan: Yes

Ingredients:

1 bunch fresh Fenugreek (2-3 cups)

2 tbsp split peeled moong daal (split, peeled green gram)

1 tbsp ghee/oil (vegans should use oil)

2 tsp mustard seeds

½ inch ginger finely chopped

½ tsp asafoetida/ hing

½ tsp turmeric powder

Rock/Himalayan Salt to taste

Preparation:

1. Soak the moong daal for 3-4 hours before the preparation. Take the soaked moong daal in a pan, add water twice the quantity of the moong daal and keep it on high heat till the water starts boiling. Once the water starts boiling, turn the heat to medium and cover the pan partially till the moong daal cooks – which should be 12-15 minutes. Always keep an eye on the pot as sometimes it may just overflow. Perfectly cooked moong daal is where the shape of the daal is intact but it is soft and you can chew it without any effort at all. Alternatively, you can use a pressure cooker. The proportions of the moong daal and water remain the same if you are using a pressure cooker. In case of pressure cooker, you keep it on high heat and switch it off after the steam is released 7-8 times. Although, this may vary a bit depending upon the size of the cooker, the make, the quality of the moong daal and the supply of heat. The water may be completely or partially absorbed by the daal. If some water remains, do not drain it away. Once cooked, keep aside.
2. While the moong daal is getting cooked on the flame, pick the Fenugreek leaves. Fresh Fenugreek is available in markets in a bunch. In India, many vegetable vendors or hawkers offer fresh Fenugreek leaves which have been already picked from the stalks. Do not buy such Fenugreek where the leaves have been picked because separating leaves from the stalk and keeping them for extended period (more than an hour) in a plastic bag results into speedy loss of prana. The stalks keep the leaves nourished and fresh for a longer time. Besides, if you buy picked Fenugreek leaves, you are deprived of one of the most wonderful sadhanas – the sadhana of picking the fenugreek leaves from the stalks. Usually in India, a Fenugreek bunch will have a lot of soil sticking to its roots. Besides, the stalks are not used in cooking and so this involves an unavoidable task of picking hundreds of small Fenugreek leaves from the stalk. To many, this is a boring task. But it is meditative if you combine it with mantra sadhana. Each leaf or a bunch of three (usually you have three leaves at the end of every stalk) needs to be picked from the hundreds of stalks contained in a bunch. Every time you pick one leaf or a bunch of three, you repeat your mantra and that way you bless each and every leaf. Do this with complete awareness. Which other vegetable offers you the opportunity of blessing the food at such a micro level and such one pointedness of mind? I feel this helps you strengthen your relationship with food. So, the first step in the preparation is sitting down in a comfortable place, picking the Fenugreek leaves from the stalks and repeating your mantra every time you pick a leaf with one pointed focus. Once this is done clean the leaves properly under running water and keep aside. You do not need to chop the leaves.
3. Take ghee/oil in pan and heat it over low to medium heat. Add the mustard seeds and wait for them to stop popping. Now add the chopped ginger and fry for a while taking care that the ginger does not turn brown or burn. Finally add the asafoetida. The flavours are ready!
4. Add the cooked moong daal, Fenugreek leaves, turmeric and salt. Stir well and let the flavours seep into the Fenugreek and the moong daal for 3-4 minutes.
5. Now add water. The name of the dish is Fenugreek Water. So, make sure that the texture is a bit watery but not too watery. It should be somewhere between medium thick and watery. Let it simmer on low heat for a while. Stir once in a while so that the Fenugreek does not clump together and enjoy the wonderful aroma of Fenugreek. Take it off the heat and enjoy with any traditional Indian flat bread.

Pitfalls:

When you heat the ghee/ oil before putting in the mustard seeds, ginger and asafoetida make sure that it is not too hot. If the ghee/ oil overheats, first of all its composition will change chemically which is not good for health. Secondly, it will destroy the flavour and potency of the ingredients. So, it is better to start with low heat, add 2-3 mustard seeds to test and increase the heat, if required. If the ghee/ oil starts smoking and the ingredients turn dark brown or black, then the ghee/ oil and the ingredients have been damaged.

Notes:

1. For best taste: Crush the flat bread into medium sized crumbs. Pour the Fenugreek water over it. Mix using the tips of your fingers and feel its texture and warmth. Eat using your fingertips – mmmm, finger licking good!!
2. Please refer my post Getting Started With Ayurveda for understanding of Ayurvedic terms and concepts.

Variations:The original recipe is without the moong daal. However, I thought that adding a tridoshic moong dal would balance out the dish to some extent and also add some body to it. 

A YUMMY FILLING TREAT - SANJA, UPMA OR UPEET

Sanja/Upma/Upeet is another very famous breakfast dish in India especially in Maharashtra and South India. If poha represents the rice grain in Indian breakfast food, then upma represents the wheat grain. In Mahrashtra, Upma stands shoulder to shoulder with poha on any menu card.

There are many different variations of this dish across India with different types of vegetables and with different and varying amounts of spices. The luscious and smooth texture of the semolina cooked in the richness of ghee melts in your mouth. Prepared using the delicious flavours of ginger, mustard seeds, curry leaves and tomato with a variety of fresh vegetables and garnished with lime, coriander and coconut flakes makes this dish delicious, wholesome and nutritious.

General health information: Semolina is made from durum wheat and is fibre rich, protein rich, high-carbohydrate, low-cholesterol and low-fat. It is also very high in complex carbohydrates. Hence, it is digested slowly, keeps you full longer and prevents you from snacking between meals. Major nutrients include vitamins E and B, potassium, phosphorus and magnesium.

Ayurvedic information:

Dosha information: V=P= K=

Rasa (primary tastes): Sweet, Sour, Salty, Pungent

Preparation time: 15 minutes

Cooking time: 15 minutes

Difficulty: Easy

Type: Breakfast or snack

Serves: 1-2

Vegan: Yes

Ingredients:

1 tbsp ghee/oil (vegans should use oil)

½ cup rava, sooji, semolina

Water – usually twice the quantity of semolina. This may change according to personal preference of the texture of the upma.

1 tsp mustard seeds

½ inch ginger finely chopped

½ tsp asafoetida/ hing

8-10 curry leaves

1 small carrot cut into small cubes

1 small tomato chopped into small pieces

Rock/Himalayan Salt to taste

Lime

Optional:

½ tsp turmeric powder

1 small chilli or more/less depending on how hot it is cut in 1 inch pieces

Grated coconut/coconut flakes/desiccated coconut for garnishing

Coriander/Parsley for garnishing (optional – but mandatory if using chilli as the coriander will counter the heating effect of chilli)

Preparation:

1. The preparation begins with a wonderful sadhana of dry roasting the semolina – one of my favourite. Take a pan and add the semolina in it on low to medium heat. Keep stirring the semolina in the pan and bring your full awareness to your nostrils. Notice how the wonderful scent of semolina wafts out of the pan and fills the room. Close your eyes and take it in. Once the semolina releases the fragrance, appears to be dry and free flowing and turns into a light cream colour, take it off the heat and keep it aside. Do not wait till it turns brown. If you want to save on preparation time for this dish, you can roast semolina and store it in a dry place. This way, you do not have to dry roast it when you decide to prepare upma and cut down on prep time.
2. Take ghee/oil in pan and heat it over low to medium heat. Add the mustard seeds and wait for them to stop popping. Now add the chopped ginger and chilli and let it fry for a few seconds taking care that the ginger does not turn brown or burn. Now, add the hing and curry leaves and let them do their thing for a few seconds. I love this ritual of adding these preliminary ingredients and spices to the ghee/oil which is very common to many Indian dishes. I feel like a wizard from Harry Potter preparing some kind of a magic potion where every time you add an ingredient, its flavour and energies get imbibed in the ghee/oil – that ancient practice called “chaunk” or “phodni” in Marathi. Every time you add an ingredient, a different fragrance is emitted. And every ingredient does its own little performance – popping, crackling, sizzling, bubbling, exploding or bursting. Listen to these sounds and imagine how the flavours are now being transferred into the ghee/oil which will later coat every single grain of semolina giving it the taste of spices used.
3. Now add the carrot and tomato and let it sauté for a minute or two. Add the semolina and turmeric and stir well. Let the juicy mixture coat each and every grain of semolina.
4. While mixing these ingredients, heat the water till it boils. Now add the water gradually and keep stirring. There will be a loud sizzle and bubbling but keep stirring. Add salt. Continue stirring otherwise, the semolina will form lumps. Once all the water is absorbed by the semolina and it is as per the texture of your preference, the upma is done.
5. Serve with a wedge of lime, chopped coriander and grated coconut/coconut flakes/desiccated coconut on top.

Pitfalls:

1. When you heat the ghee/ oil before putting in the preliminary ingredients (mustard seeds, ginger, chillies, curry leaves and hing) make sure that it is not too hot. If the ghee/ oil overheats, first of all its composition will change chemically which is not good for health. Secondly, it will destroy the flavour and potency of the ingredients. So, it is better to start with low heat, add 2-3 mustard seeds to test and increase the heat, if required. If the ghee/ oil starts smoking and the ingredients turn dark brown or black, then the ghee/ oil and the ingredients have been damaged.
2. When you add the water to cook, make sure you stir the mixture continuously so that no lumps are formed.
3. Do not rush with the sadhana of dry roasting the semolina by turning the heat to high. It will get burnt and will get roasted unevenly. All good things take time and this sadhana will teach you patience. Synchronise your breathing with the stirring, enter fully into the sadhana and look out for the wonderful scent of roasted semolina.

Notes:

1. There are two types of semolina – coarse and fine. Use the coarse one for this recipe. Fine semolina can work too as a substitute, but coarse is better.
2. Chilli should be used only for its flavour and not for its kick because of the several health benefits which it offers. Individuals with Pitta constitution can go easy with the chilli or altogether without it especially in summer. However, the trio of lime, coriander and coconut will balance the effects of chilli. Kapha individuals can use some chilli. The heat and pungency of the chilli will negate the sweetness and heaviness of the semolina and thereby prevent the possible excess of the Kapha dosha in people of Kapha constitution.
3. The base grain of semolina is wheat. Semolina retains the sweet, nourishing and stabilising quality of the wheat but is relatively lighter than wheat. Dry roasting the semolina makes it even lighter and dryer reducing the heavy and moist kapha qualities thereby making it easier to digest. Therefore, dry roasting is a key process involved in preparation of upma from the health perspective.
4. Usually, this dish is made with base of onions and tomato is optional. But since I exclude onions from my recipes, I have kept tomato as a mandatory ingredient. Apart from carrot, you can use other vegetables like green peas, capsicum or green beans. These vegetables will go in at the same time as the carrot. It is best to not use more than two vegetables. Another important ingredient which is commonly used is urad dal (split, skinless black lentils) and channa dal (split, skinless black chickpeas). These go in after the mustard seeds.
5. Please refer my post Getting Started With Ayurveda for understanding of Ayurvedic terms and concepts.

Variations:

1. One common variation as regards preparation of upma is you can add water before adding semolina.

SUDAMA'S GIFT

Pohe is a very famous Maharashtrian dish with some variants in the Northern States of India. You can find pohe in many “amrut tulyas” (tea shops – amrut, the nectar of immortality is compared to the sugary chai: truly, this IS the kali yuga) in Pune. Having a plate of spicy pohe with a cup of chai at one of these tea shops is a very common practice, especially for bachelors and for hostelites.

Pohe also plays an important part in the arranged marriage process in Maharashtra. Usually, when the boy and his parents, visit to ‘see’ the girl and meet her parents, the boy’s family is usually served “kanda pohe” (Pohe made with base of onions). Thankfully, I have never had that terrifying experience.

Pohe also features in Indian mythology in the story where Lord Krishna’s friend Sudama decides to visit him. Krishna and Sudama studied under the same Guru. But after their studies, Krishna became the ruler of Dwarka while things did not work out too well for Sudama. So, Sudama’s wife suggests that he visit Krishna, who might be able to help them with their financial difficulty. Sudama is also a great devotee of Krishna. Sudama’s wife quickly wraps a small package containing flattened rice as a gift for Krishna.

When Sudama reaches Dwarka and sees the opulence in which Krishna lives, he is amazed and flattered by the treatment which he receives from Krishna. He is also embarrassed about the small gift which he has brought. But Krishna, who is the knower of everything, in whose leela (play) we are just mere pawns, knew why Sudama was there. He also knew that the humble Sudama is embarrassed to ask for help upfront. Krishna sees the package and asks Sudama what it is. Sudama awkwardly hands over the package containing flattened rice to Krishna as a gift. When Krishna sees what is inside it, he is very happy and takes a handful of the flattened rice and starts eating. Krishna swallows and reaches out for another handful when his wife Rukmini, stops him and says “The first handful you ate has filled the house of your loyal devotee with immeasurable wealth. If you take another mouthful, I will have to leave you and go with him.” Sudama does not hear this conversation.

So, Sudama starts his return journey empty handed. He feels ashamed about how he had thought of asking Krishna’s help for financial difficulties. But he feels content that he did not ask anything from Krishna. He is too overwhelmed by the grand treatment he received in Dwarka. When Sudama reaches home, he sees a huge mansion full of wealth and riches in place of his old humble abode. This is what he receives in exchange of one handful of flattened rice from Krishna. Because Krishna cherished the bhakti (devotion) of a devotee far more than all the riches he had.

Pohe can be made with onion base or potato base. Since most committed yogi’s do not eat onions, I will post the recipe for potato base. So, let us begin.

General health information: Pohe is basically flattened rice which is high in carbohydrates, low in fats and easy to digest. Important and major nutrients include vitamin A, vitamin C, iron and calcium.

Ayurvedic information:

Dosha information: V=P=K=

Rasa (primary tastes): Sweet, Sour, Salty, Pungent, Astringent

Preparation time: 10 minutes

Cooking time: 15 minutes

Difficulty: Easy

Type: Breakfast or snack

Serves: 1 person

Vegan: Yes

Ingredients:

1 cup pohe/flattened rice

1 tbsp oil

1 tsp mustard seeds

1 small potato sliced thin

1 tbsp unsalted peanuts/sunflower seeds

1 small carrot cut into small cubes

½ tsp turmeric powder

Rock/Himalayan Salt to taste

Lime

Lots of love and awareness 

Optional:

1 small chilli or more/less depending on how hot it is cut in 1 inch pieces

Grated coconut/coconut flakes/desiccated coconut for garnishing

Coriander/Parsley for garnishing (optional – but mandatory if using chilli as the coriander will counter the heating effect of chilli)

Preparation:

1. Soak the pohe in water for 5 minutes. Immerse your hands in the water and swirl the pohe gently in the water. Close your eyes and feel how the dry rough texture of the pohe becomes moist and soft. After 5 minutes, drain the water using a sieve and keep the pohe aside. If you soak for less than five minutes, the pohe will turn out dry. And if you soak it for more than 5 minutes, the pohe will just disintegrate. So, make sure you drain the water once the pohe are reasonably soft, which is usually after 5 minutes. The time the pohe needs to be soaked depends on their thickness.
2. Take oil in pan and heat it over low to medium heat. Add the mustard seeds and listen to the wonderful popping sound of the seeds.
3. Once the mustard seeds stop popping and the flavour has been released, add the chilli first, then the potato, then the peanuts and finally the carrot with gaps of around 15 seconds. Stir for a while till these are nicely sautéed.
4. Now, add the turmeric and watch the mixture turn into a beautiful shade of golden yellow.
5. Add the pohe and salt together. Stir well till the pohe magically and uniformly become yellow. The water soaked in the pohe will help to cook it. Keep stirring continuously otherwise the pohe might stick to the bottom. If at any time you feel that the pohe are dry, just sprinkle some more water. Keep on low to medium heat for 5-6 minutes. Turn off the heat and let it sit for a while.
6. Serve with a wedge of lime, chopped coriander and grated coconut/coconut flakes/desiccated coconut on top.

Pitfalls:

1. Make sure that the pohe are soaked just right and that they do not become too moist. If they remain a bit dry, this can be rectified later. But if they are soaked for too long, they will become too wet and fall off and this cannot be rectified. If you try to cook pohe which have been soaked for too long, it will turn into lumps.
2. When you heat the oil before putting in the mustard seeds, make sure that the oil is not too hot. If the oil overheats, first of all its composition will change chemically which is not good for health. Secondly, it will destroy the flavour and potency of the mustard seeds. So, it is better to start with low heat, add 2-3 mustard seeds to test the oil and increase the heat, if required. If the oil starts smoking and the mustard seeds pop too quickly then the oil and mustard seeds have been damaged. Ideally, the mustard seeds will sizzle for 10-15 seconds and then pop for 30-35 seconds.
3. When you add the pohe to cook, make sure you stir continuously so that they will not stick to the pan.

Notes:

1. Apart from carrot, you can use other vegetables like green peas, capsicum or green beans. These vegetables will go in at the same time as the carrot. According to my opinion don’t use more than two vegetables apart from the potato. Otherwise, the dish ceases to be pohe and becomes more like a vegetable dish.
2. One might wonder why I have included chilli and left out onion. I know committed yogi’s do not eat onion and garlic for sure. I have not heard the same about chilli even though I know that it could be too aggravating for a serious aspiring yogi. So, I included chilli but its use in the dish is optional. Chilli should be used only for its flavour and not for its kick because of the several health benefits which it offers. Individuals with Pitta constitution can go easy with the chilli or altogether without it especially in summer. Anyways, the assault of three cooling ingredients of lime, coriander and coconut is enough to balance the effects of chilli.
3. Peanut is a common nut which is used in India. I am aware that this is not the case in the West and that it is especially difficult to find unsalted peanuts. Hence, I thought that sunflower seeds would act as a great substitute for peanuts if you live in the West. Same with coriander which is a very common herb in India but not in the West. If this is not available, parsley can be used as a close substitute.
4. Please refer my post Getting Started With Ayurveda for understanding of Ayurvedic terms and concepts.

Variations:

As stated in the introduction, this dish can be made with the base of onions instead of potato. However, if you want an even healthier alternative, you can use sweet potato instead of potato. I make my pohe using sweet potato and it tastes amazing!