RECIPES FROM SUKHAM AYU:

BROKEN WHEAT KHEER Page_21

Broken wheat ¼ cup

Cow's milk 3½ cups

Almonds and pistachios 6-7 each

Saffron (optional) 8-10 strands

Nutmeg powder a pinch

Cardamom powder ¼ tsp

Powdered rock sugar 4 tbsp

Cow's ghee 1 tsp

1   Soak the almonds and pistachios for 1 hour, peel and sliver.

2  Prepare saffron by rubbing it in 1 tsp warm milk until the milk turns orange. Set aside.

3  In a wok, heat ghee and sauté the broken wheat over low flame for 2-3 minutes. Transfer to a vessel that fits into a pressure cooker, add 1 cup water and cook for up to 3 whistles.

4  In a thick bottomed pan, bring the milk to a boil and allow to simmer for 4-5 minutes. Now add the cooked wheat and sugar and continue cooking over low flame for 4-5 minutes, stirring occasionally to avoid the grain sticking to the bottom. Adjust sugar as per preference.

5  Stir the prepared saffron into the kheer along with slivered nuts, nutmeg and cardamom powders and switch off flame.

Serve in small dessert bowls, either warm or at room temperature.

Many Indian sweets are prepared with milk. COW'S MILK which has a sweet essence and post-digestive effect is recommended by Ayurveda since it is easier to digest than milk obtained from other animals. Its heavy, stabilizing and strengthening qualities make it vata friendly while its cooling and unctuous properties calm pitta. Kapha adults need less milk and the best time for them to drink it is in the afternoons.

SOYA PULAV Page 79

SOYA leads among legumes in the new world as it is rich in protein content. It is a dicotyledonous seed and thus falls in the category of shimbi dhanya in Ayurveda. Sweet- astringent in essence with a pungent post-digestive effect, legumes are most beneficial when cooked in cow's ghee. Soya beans mitigate pitta and need to be well cooked and spiced for vata and kapha. Ready to cook soya chunks are available in supermarkets world over and are easy to use as in this recipe. 

Basmati rice 1 heaped cup

Soya chunks ½ cup, minced

Carrot 1 small, sliced diagonally

French beans 5-6, sliced diagonally

Shelled green peas ¼ cup

Turmeric Powder ¼ tsp

Chilli Powder ½ tsp 

Lemon juice 1 tsp

Powdered rock salt to taste

 For the tempering

Cow's ghee 1 tbsp

Bay leaf 1

Cinnamon 2 inch stick

Cloves 2

Cardamom 1-2

Peppercorns 5-6

Cumin seeds ¼ tsp

1  Wash and soak the rice and soya separately for 10 minutes. Strain each and set aside.

2  In a pressure pan, heat ghee and add the ingredients of the tempering. When they crackle and let out their aroma, reduce flame and add the minced soya and vegetables. Sauté for 1-2 minutes before adding the rice.

3  Stir for 2-3 minutes, add turmeric, chilli powder, lemon juice, salt and 2 cups warm water. Pressure cook for just 1 whistle.

Allow steam to settle down completely, gently fluff the rice with a fork and serve fresh.

For a variation in method, steam the rice separately. Prepare the tempering and sauté vegetables and soya in it till well done. Add the remaining ingredients and stir the cooked rice gently into it until well combined.

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