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Veget9r~an, Re(~i'pies ft'-om Kauals ,Hindu Monastery

Po ,COI1Uircr,loN O,F INDMNI InSHU, FROM all..QUND T,HII!. WG'Hi-1) piOIt DA!n.Y MEALS AND E:~IH~f!'Ai!I'E FE:S:TlV~U

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VEGE"fAIHAN REC]fES

fR.OM KAUArS HINJ)U MO'NAS,l'Erty

Ii Collection off laffna-Style snd Indian Dishes from Around the World for .Daily Meals and Ela borate Festivsls

Satguru Sivaya Subram uniyaswami

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CONTEl"rrS

" .... [II~,r:.:tolm:l l:LIITY (l~rrlla .s1.~k) _ , , _ , , ~ , _ ~ , 5,fi. Stuing Ek'4i1l Curry (JMfnn St-yle-). , , • , , • , •• , 5& ]='1iotd Swttt Ji-eJ:J!?f1: Cum' (hffha, ,iii)'I.~)_ . _ ~ . 56. ](i~:bu'll' liI.e1Jn C.UI'['lf .... _ ... _ ... _ . _ .. _ .. _ . __ . S-7

GI"e-!.!r.i '~pp~r Cur-IT (A,nd'h{!~r1~!'11 St'lM , •• , ~7 Ol1lioo Trnl.arillld Cur!)' t]IDfiui St'lik) •• , •• , ~7 Onioill Curry Ha:ffll;'l Sty]e·) ... _ . _ .. _ . _ ........ 58 PUl~lf1lkbl CLlUr:.,. (Jil1fnil :;krh:'l_ . _ .. _ .. _ . __ . S8 P'_!!ni~ln with H~! [Jr!ff'!!!~ S-l),L-;), , , • , , • , , • , ~s Pulnplkin Curry tKaunL :Vlenai>tl!r'f :S~l'je-) __ , §s

~Ullft!OW-o:!:r C!U'i'!f (Gi)t1.;'Iin(It"i, Flavoi:'l _ _ . 5~j

(",.'lIlllifi!Ilw;:'r' ~ ... itl, IJ;-;,.I (Inulla S'I,~lo!;! L .. , , .. , , 5~'

A~i .... <!l, , " , , " , , , , , , , " , , • , , • " • , , • , , • , " • , 5,'9'

lhrlulnl Hid C[lU'{ _ _ ... _ _ .. _. _ {i.(I'

;:;;gUl~ildl C.IIlr.rf. _ _ _. u _ •• _. _ 61!1'

H<l1!1 nn;ll~!)r-.d !);.1 f'::urrl{ •• , , • , • , , • , , • , •• ,6(1'

.nJllJ.Eif.ilI-~~·haJrT'f, 1.1 ; ;&';..11..;6]

So!:I!~IJI~lla 1-';IY.II.',3:11'1I (hl_ffllill !)tyJ~), , _ , .. , , .. , , _ 7D N!:!!P PiT1Io1!5nnl 1 (Mfm! snrtd , " , , " , , , , " , , " 70

Sa@Paruan,1,2 (MYna St'ffd .. _ .... _ _ .. _7~

KB'ltoi:i: (]lite' Pi.:Id..:l imi) . _ _ .. __ .". _ . _ _ 7 ~

I-l:k:~ Cl!;]r1:r!-l11Jo.;o;! !i'n)'tl~nm .. , ,-. ,., " , •• ,.1~ ~~rili Pongril (I~mloli Strtt~J , _ , , _ , , , , _ , , • n

Uflwt;; 7"l'

(HI;'J11;I~J _ . _ ... __ . _ .. _ . _ ... _ .. __ .... _ . _ ... _ .. _ 72

Pn'[D~!b_>j - _7:!; P1.Hl Oaffll:ti St'ik,)_ , , _ , , • , _ • , _ , • _ , • , , _ , , _ 73

!d~ _ 71 Rice L")oo~i (~!1ffn .. St'fld , , " , , " , , " , .. , .. , " 74-

Dhogia! _ _ u • _ _ _ _ _ •• _ 75

~lnC!l~illl [hi::' !, (MYn;l! St¥fte) __ _ . _ _ ... _ 75

ItllillJlll'iL'rIli ~ "! !" I"!!" ! "! I ! !" I ! ! I "! ! ! - ! ! !" I ! ! I I!' ! I !" 1~

\:'!ul'!1i &: Qtt.f'~ 'L.PJi@<; _ _ _ 7",

Urad ~)3] "kIdai HorATIa Stl'l~) .. _ .... _ ...... _ ... _ 715 (HIM.IOII Dill 'lhIda~ f fOlJi'Jua Sn.'l.::) _ .. _ . __ . _ .. _ 7fi

nnlld Vildai- _ _ _77

"nd""ia,i -~ mDal Tl

&..ilJda (Mfilll StyI~l.. ........ _ .... _ .". _ ...... _ ... _13 \f'Wt:t;,ihl~ Sam~~-o;a "_" _ , __ , _ , , _ , _ , , _ , , _ 7B

P!1Nd!1nl~ ..l I I (!;i I I II I • I I I • I II I I !II! I I !II! • I I I !II! I I !II! 79

Mill l\J,koJO UndiD!) Glrct~~IJ;;) _ .. __ _ _ i'9

\I~e~iJtllli: ~1-:M;1'1l. _ ...... _ ... _ .. __ _ . _ _ _ so

QI,dd>: ~til w~f~r Ltd!:,; , , • , , _ , , • , , , , • , , • gO

Mi!!"CS'"i~Fi!lffl!lU:, - - - - - - - - - - - - - - - S ~

1I1Inannd-Gi$jm:f Saill-Cl: ..... _ .... _ .... _ _ ... _ 8 ~

~liwlll~l~a U~(m!.Iilii OiJ;llilLa :S~i,'l:!') .. _ . _ _ .. _ is ~

7·llCc!Jlmj w~tb "U"Qiliu _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ S:J:

M"'r-ID"ij""d '!Ih!;,1 $""1'

~t:t-fll!ollt ~llL'liD ,_, , " , , " , _ • , _ , , _ , • , , _ , , _ S2

,I,];jr.i!m M!'!~~1.i! (01il~ CMlonl, , " , , " , , , , " , , c 82

KaDh9 'b (iL"VlumtiC) _ ... _ .. .. _ . __ ..... _ 84

Cuero] lIt Milk ;.;:"

[l,n! rv iDrndu!I;ts; , •• ,.".,",.,' _ , , • , , , , • , , • ~5

!lfl~'Jk !1::3'11 err - - - - So;,

M~ldm;M ~~ml rt I I • I • I I I • I • I I Il I I •• I I I • I I Il 36

]hity MClIlIi at KD~J:i'li;~ l-:l:imd!.l MOll~en' _ , • , , _ , , _ SG

;\ \-'!Io!!'{il Abo'l;- H'HI,]~il1 @.; Dr tit $3

hpJ:>o: _ ~9

FoOodl-Eik!>Simc!:i Cbn!llt , , " , , , , , , , " , , " , , " , , , , " , , "9 ~


(

TH ~ ~[,,{ST"IC TRl~ DER·S ~ NTRODUCT~ON

I):

'T- . , I hss is j usbHte type Oil.;' COokb?ok one fl)'Sht expect to nnd In the Mystic T !md€r S collectlon. M~! .. y

, ' recipes oo-]IIf,!I';tcJ over the course of 25 y'(':;"1~ by

monks on pi~'i m~[;.':, tr}lvd~ng +he WDl"ld, vi:!:iitin8. f'mll~lit~::;. ,~md

.$ (!I how docs onc 'fend SLJch ;"Ill non.r::-oL1V{HITjon<lJ cookbook? Duri I~ my l;;Irtcrt s.ojOLJI:TL to the S(lIL.rtJ, P:m~if1[~, I f.ound my.!idf, fit ()'rH~ point, em tJ,~~ s~.I~nptu(JILJ.sJy 1~.Ish isl~md of K~IILJ:-I~i' i~lI tht·; H;fWt:C!ii;fm i sl;AnJ dlofli I~, Here, :'It bhe sib:: of ~[I :C!nCient t-i,~';.Y.:·1 ii:C!n heF.Au ,r.:x- b:::m1ph i~ ~'I t~diIjonl-a~ 1~!'~nduoonlop'le, where 21 monks frOj'l~ six COUliltl~'es. under the &uld~,nce of S:fIt8,1IJ ru .sl~y;~ Subr;:iml.J!n~~swflml S successor; BocJh In:;rth;;1 v€yr.;;.nsw.;unl, h~i!.1!8 m~d€ over 5'0 ~C'r:es 'o.f pOil~'ilOis(': ~nt;o 50 diviTti./ 'lCI·C5 of :;pirituOiII,1 rrFo~~ncnl.:. These humble servants of LQ. ... d SiWl1 :'Ir(= livi ng:il V6d ic lif~-fl:yle of reeumciatiun m:; pmGticrxi in Indi~l fur' +housancls of yt::~llr!i,

~fl:.e~ rned II:-B ti!"!S ln K~dAvljl Temple, """hew€: monks were ch~fitlfl,g VOOI.C pi'Ayers k! Sfl.r~~krrit, I strolled pc;~ccfl.JlJy l:ltrOLJglli tbc I"Il;;1iL'"ii~I.J.I·'OO ,grol ~nch .;;.nd Am{:!ric;/s only Rud!(";:l k::J,i~ Forest_ To n"rB!"~::rl: p,I~::1sLJ.n: 'I w;,~ invited to st.:l')" for lum:h_ Th.i!i W~l~, not rnonl'~,grll.Pd, mimJ you_I C'~~n't ~n to HJ.eqU\~b::lyd(:::S(::l'ib~~ the wumJea-flJ I f1:;lvol'~ o+the SUlHp,1!;L~,000S -F~sl:: re'l: before me, I never expected such ~I '~s.'bePu~ 91'1'.Att5err~ei"lt, The monks hmd trsnsfcrmed ord~nH [y 111om>e--3fO"Nn ~t",bl€s urto eplcurenn ddlghts. th9t \io"€.l":e out of thi~ wori1d- T~l:eilf {::uljn~l":t ;"In:: hOil~ b0cn 11I;"I'I .. d0d down ~i r tOO 1;inw: lmmernoria], f'lcr~ct.cd in l~m p!~ kibdt~11S th,"O,~uLJ.t 8{)lJ1Jh ~ md~:'I_ :E.:'Ich did, is prepared 8S ~In of'furirt:j, tu th~= l.onl, E~]Lh step' of evel'}, preparation ~ prepAred \",.<ijth GoJ in miuJ, By PI'(: p::IJl'il~~, tood fo~ God s ,ei~.oyf"l'\el''!t .A!ld then offerl i~ It bo the l.ord, the f"I'\eAl becomes s~Hcbr,ed 91"1d '(J-.'I1:€ 't:::i:tn COntG: closer to tfl€ Lord, !;.imply by 13;:1t;lng sildl food .. f\1O'N,I'n;rse;lf ~I~i'fs ~nt t~Q g~~t closer 11:0 G~, illl"l41 t.hfu> :!>~~r::IlH~rJ I ikA~ :l p:rth I ..... ifnLJld h;1¥t~ no 1:~'O;ublf·; :->t:lyint\ on, OF eourse. to rt~y 0[1 thiS p:!ri:h One wou Id require ,~l divine onokbnok uF recipes. I ~!:";ked ,R few lefldi i18. q IJf'AlbiOIU ;And soon the mooks ,~reeJ to. shsre thesr eoroucoph .. 'Lvibh 't.f.-te

Mystlc Tl'#d€y '~rnlly, You hcJd the. r'~ults lif'll you r h",,!"Icis, . .' 'le r ra,cter

,he MJI'6t .


Copy n g hted m aten 81

TH ~ SC~ENC:E O:F UFt, A YURVE.DA

A yurveda, the Science of Life

'V' ",," E~,"[lr, TlJE, F'OOD 'WE ]!j~]. 05,', WJIAI" WE " ',,',,' lfECo.ME, YES.. TH ~s I~ A -,["1M E-F'ROYE't ... l

',','" FACT "'TH,E H)OHW,E f..AT L'; WI·:lAT WE m.eCO:il'l:o£!.- 1I:.i~ ,aim ~ i~rn8-iProve'Jl fact that ':!.'~ Ii",!!, and I,IC~' n Dt! he;!I~~ry ~~l!iSt! of what ' .... ~ ~fj~. NIJ Meg 10- im~::ct medkines to .jldiju~t the sjmptoms when 'LVi': (:ill cat the foodls. ~iw.~' IIdjlJ~t the causes. Food, .ih~' ri~·ri:; oJ old. wrot~" is the- bl!'Su .I11l~['(hle..

Tb!;!!i\I;! is iKI' :g~ai~t kit(!H'i,eii, iha:il the- A:inifi:li p:r:iitly,':;'~IIi; iIi.'~'tld~ is • he rl:~1 hr:.;!I~~f~11: Of!Mr:1' 'I) f the hlJ'!nf;!! amd I'h~ .rollb1lfil1i!iJilJ:i~y: Ji.mruIL, mOlh~'f, ls the !>up~nlC' I1tLl,I~~'. tho!! G~~f ("jH~ ~ill,ih-i:!' b011!l~ 1'001: ik~:p~ her 'mlmily hI!;]~ihr by ~':;fI.':iilig what ~h~f !Ml. fO!i'W;l!"d, to, the ~'!~m;;;:i!iloi;!i; liriI~""I~ i:h~ ~:o!I~T'iiIo1' ;lli(U I:11IjilY, H~ .. Il:ii:d~rl is ~~ I;m;lr diImk ~b~ m~M ~u he entered flJT the ·~U or iJJ, unless an II rm t5. breken OIl"-o~h!:T killd; "",f:il1ijuri!l:~ incurred which need profcs.;,ioIl)BI·~:tpcrti!iC'_ 'We: h9.Y~ H'i~~ f'LH" f"l~~ the h~alii'lg. ~i~~~t oI1Ifth~ Ne\'" A~, HI)~'!I d'id .,,~~ .;;:':)!IT'!~ Iy~ itt cW;:JI, 'Wof! ~''''!Ii$J~IJT~~ Ii: frum ~h;;

.old ~ 'too R'IIIW. lt i~ il pliClC"~IJU~ wIL-::oli'l.!'l1. ~f A:>~II

img,rcdkl1.t!i ~Mt must be in oi:';'.C'~' HirKiu h:ml~,~~iJ'rtdl :~~W Sim,ple: lemil~d1i~s;;;

on ki~;:hoo shl?:i~ ~1.1 bCa'lJl~ifui, jars, wt:illab~i~d, like 3! ,Must fOif E'!iIEty Bo:m.e

ii. st~lfhie' hi' ~~i'i:[!I,,'\:~ .. lur~-gL'i.'~Ii;g ,~ift.-;, ~~ is m(l0~: a~'I~~:;;- ,jIJ"y J).i'_ 'V"~!->r:it~1' &!:i(1!Ti, M,D. (..q~'/HI"~!iI), N,D.

ing ~'lJl our W...-illtij, (~l;LlIld~ IW see ;!jill. these it~lrn 4)11 P,I;IW'iJfJM i~ H~rJaul'sm T;9d'I'iIf.. lIllY J:9'Yc.;!

~~e shelves, ~~ is His great j'!Jy W see them ,gll"{iW~n;g ....... '

im .he- ,g<! rdcn, avail;3Jbi~' to be: frc.5hl,}, picked ("6fuJ~1li k··· YUJ'(o\rn'k medicioc cmphasiaes thai!: ,Ei [pe:r;>Ofl squa roe ('fe:t ,or land a:I!!I1i he.i(p ('fed an ~ntiroe ~'a r:nlL'y),. .. .... mw.t take ,:;j I) active role Iu his. (I ~ her ,OWH We i~~l,Isi' ii'l!membe-ii' i:l~M: the mil ;'I~l'O ~'ojU;a ire- the ~t .. ..•. .. .;!I:II1~f~,8 process, N;II!i:l,!H'ii,U remed ies th;ilJj: ba it-

';I1",!!(ri.gcr<ilor;,"" !tm.d ttlmt (:'Oomn_g 'i!!'1lt~t hns been :pid(_!;:d! mlJ':lliz;: \Vi~h. tal~' boo)! and promote the oody'~ (IoWI]

diminishes it~ vi:t:il~ity; fr':::~1:irJj; even 11l'lll1l"'i:' so. 1\.1.;;0, healing :fIbiliti:::l" .a:I7I:' central to the: an-rimt ~rn-rtk:c of ~c:h A~Im3's ~mrl.c11i (h£II"' m!r~i~l:"ato r eut-ef-doers tTyt.ll'lArdlt Happilj, man~· of.ilb~1!" m-:11Il~Lcs. ar.e ~~il:r

anid LlIH1!1!If the ~I~ni) mLl~~ ~ro\'!,' the fonds thll!~ bU,g~ ;)!Il!O imE::Xpm'iively made at ~~OiliiAE!. THlese pi"epa,nttioni~

ii.m4 .s.Hil,n~ ~(-li~'~ ~i1t;! ta eat, o(J:r gl'fM -eiiflU!91 fel r ~h~m il ~ Ml ,~ilifl,p~ ;'I~~d Mti ~fT~tiV'il! iJI;I~: ':li~ W0u.ld ~~ of

ro '~;:I,~, to!l)o, Thev H'o'-I:: ~J,' lth 1!1~ tlll~ Ipl:.;!rJi~t E~ rth and gR5ilj~ ~ndi~' '~IJ 1tV~'1' holJiu~dnold ,I,my time 4_lflht:' yr.:;_1 r, ~ ... <: the: same :ri~h.: 1:0 eat II.:!i de wc. When WC" ~row ·,n-,roC': :Iii-w: most im[po:rt~l1.t hcrb~ and. roods. to have 01]

n1.!l1fl1l.'8n ('Clod that j~1!1' d{lll''t wS.l~i: '1:.0 est; we- nesd 1113 hand rea r-reund a re :gi.TIIl}I!r. :gar.l.Lc/'Oi'LLo!1., black p;!!Ji!'-

~ticid~ O:f' .oihe:r chemicals, "ih:i~ih :II~ h:l.ri'l~if!:Iil tn peii'. il'jf.:ll and h~tine-ii':i~, W~th. i:h~~, YCI-1,Oi .;::;IJii, ~i'i:;!:lil:~ tJ1!!T IbtJ~i~. A~'!nm~'$ ~:I rtll;:'!~ h .... s wiJ!'!~I~ 'i~, .h~ fol)l.l(1$ ~~rid:. :_L!i'!~ 'i.:IT~.,.;i;iv~' '!i:m-ed'!f;."$ fll r u C~:1 !iir:i:y [)of :l'ilr11!e'!m, ~hilt gooll.'f i.n I'he natural will ~f ~~i!:' are;'! iIm 'J,~ikh her It. -!:1:!U~jO'H~ rr uote: it is imJp!JrI~nt 10, remember ~hilt &mlily 1M;s and tm~ foods tn;t.' EI re net biJthe~d b.:r if ~"Ou. oS.ui"kr from ~ serious II ilment ')'\:I'n :shou.ld seek othes ..:~atl.!lJ'l!!i: ~"'M liv~ with lIJi tH!.c;;.i: ::'If.e :noj: hHm~a~'L the ad v ia of a ~,F:1.iJ~1!"d! p!h~"~i:l:rl.

hltcJlm irl~iJ' ~ , .... irtual hospiral, ~'I"in.g h~r filmi1r wihilt tb C']f 1l1.C'!l: d. in ddi ri o lI!i C\I n.i es, ~11 c pu ~ int o ~ he IJ] enu '!IIIih~t if! needed .:0 OOTWC.: the miffi~ 'WiKD .t.:l.~.1~ scs,S.;llI1'I comas aloug, 111. ~h~ summsr she roo~ 'r.'~th ~h~ hltOl,~Lrem1r.1''L'~1lg :s~jo..~, 1(~.s! Amms knows, ~m:vire.d b)'" .LO~·ilf~~ GIliI'~, "",holllJ she worships be:ro.re [prep9 nng each and C'lCry 1J!iC";3Jl. She dees, l~ ... d an.


RLACK :EJi..'JiI'F.IiR, . .Fiipcr 'J~,?r.lHn

.";;;yHi"~ii.; f'mpeitil:ie:: ~~rt. d.tr~ taste: pi,lns~iI'Ii". t.ii)t~~; !!.lit:! !::I:~."i~; .I~;:).:L;'·diw:'4i:~\'~' ~ .. .::.1.e; biuer: Lh't[· ~~.i~m!~;! !l!~ ('m('rgr: ho~; drmM1> !!!ctioni decreases '!'Lii'f.l .. no i.(JIpha" jn{IJ'CA~i::~~ prl'1'fl_ Pb;3JHmaoollltgi.al. acliom.: :finti-pfUll:iitjq d!~~ti\"e'; dL1.!IKtic:~ hvu ~~il1Ju'ia.IJ~~ :I1I~Tvil'l~_1 ~ j~ a!Jli JYHI'~ic. h!fJlll (O[ the hkIJl~~(H'S which oo~upri"e.m~ ,JtI)lI'(!ffiI rhe bod)', lilliJ:lcll.m~ ~~nIJ~ilm~. 'iI.:i'1I:I', en nd kllphfl n re 1::11(' th~ Jml1S_]

sh.el:1: pepper i!- fill! ~ce-n~fIit ~Iib for spa:rtimg thedige:>H,'e- 11.t'i!'; ifl;(lI";e:3.:iifl;g appetite, :3.nd! d~n£in.~ I'helivE!'i'_ ]it pWlii'l~Ote::l h)'4ro,hklli'Lc acid !'l~r.r'E!i'icll~ (~\'h'icti, hr;:lp' ~~If'.$i: I,roi'f!i!fls). S.ini1Jn~M."j tb~ ~~elC~'~)IL~ ~r$i;e~!,!·, :mill i IJ C ((,Ji ~ es dilr.c!i.lIJaJ t i 0 n tID .I'i n [pi! rts of t:h e 00 d.y _ It also increases ii~"'~:3!tin.f!; 0'0 bum . .::i1!li' fu.v'~'A) and Mips. e:.lp~ po"l.l'll.:!ii~i!:'i_

HI;i.~k 1j;~J'ifte i' h~l.p~ ~I i~\'e- ;lliOI~:':'I;i, ~:rCi li;;;:'I;h~ ~tllwill~. hrunrhitis, "hlJ~~:r._I, OO'J~m4)m <{;lJld, di;] rrn.g~. ('.'j(' dii~(,ill'1eS, '(('.'ii('.I'!i, fm:;t bite, rLu~gill :i1l1l[ectiDm, ner"rom discrders, poli~I1~UJ menst ruations, J!Cor ciseulat~(nl. i'h~!'ii~;IJ~'i~ oQ!)ill~l.iif:~1)H!i, rmila;_ ~"'(H'il~~, .s.kiii ;lit\;~~$~$! i!1I!~~h H"t~! $>y~~hili$! i}(]~;h;!".:'b~, ;_I,md. '!.WI?~r R'~p'~irill'tI'rr ~n·f«~~o1i:.;, iIiliI'!:k ~PgH:lrpro",id;:::;'il qllid); :ilmll ~a~r ~ril1iooy f'IJ'~ t~t: :iinL1iicrlll> lJiie-:f~wonccl above, A stsndard d,o~a~ is jDD-:L,OOQ illS (3lPp'm1l:illli~df o/l~~ le~$Ii'flfl'li) eiUe'rii IlI/fl' to tbut:e' lime:;; ;;'I ~'I;jJy, ll~i .. cnn Ib~ bl)iJt.d ~i1 one ~t'lP ~Jf WI'! t~'r, (lIJ ... '!:~d 1'lJ' ~!'(I;::p, :il11:d tilkm:i:; oil t1:B ::;'ii!I!:~rned 'l-'f.ilh oil t!lst1:'uf:rnw Ll:r~ey_ Till'; tcs hclp5 rclir::~ the ~rlJiivtDI1l;;; ofcnld, All and :pa.i!l1iM msnstruatjons, Riacl, pepper powdtll" can be"priilk~d. o\i~ ['Clod or :illi-:.:~ with a IB;!i~p(!;'Oii. (If ~w hlJll;:-Y' illJ(li eaten from ttl~~ ~JI'O"'ll •. PiUa iJ>r.0iP[\r. nnd these 1'IUth ulcers should IiJ..i:: C'3.rc(1!LI, of ta}irmg black pepper; II: can a;f:t~r.a"':3t~ IlIC-(I!D'ti. :i:n!lb.lil1irmiti-O!lli :rmd! other ~im ccnditines.

G,MltMC tHIr.r~1ti1 rori~lI'r; ON]ON, AJIUull'~.~ Aiyun'edjc properties: Me','].,; oil].,,; taste: ~'Ic~t.:p'!l.liIli~IJt, bttte-.l;, SillIUI'; :35i:Jji1;f!FEi~ po!.-t-di~1:we- t:l!I!>te: Ii!"U~llt ,,~,~~t. l!!!ilE!!t'Sy; Ih~at~i~~i. t~~~ fffi;lci:!':; ·o~c f4;!~j;;!-l wH&, ~m:.'~;I~~ p;~'j\l! ~,,~ ~o!!'~ Pbrf!iJjl;;::(l;IOS'i~~ ;'~l[)'!~S; !ilirtFllgesk:, m~lllJq.t1'eri~~ .jIllllt~ .... iraL, .iJlllltjfimll;';i1t ~nti·~n· tLlrimm'l3.tDII)', 3.fJiCi.sp3.unod:i..:,'[B l:miJiBt~\'>J:, ('hol~:;t~ru~ IClw~t';ii1E; d.iluetk. e:~.pe-.ctCl.fii I~i~

OIi.i4).m$ ;i,md :f!I1I:rl.i,;;: 'I;;.i."~-e be;:l; ~I~el ril)~ «IiH~l:'i~ ;Loj,

MGN K 'S OOOKSOOK

~)Dlh food. ;3J11.d lifled[CLni:' .. 'D'bi::r hdp inc~~ .m~~i\i'!:' sec retions, p·i'('JinOi~ ~")rnp~r fat i'lle'tat.!)IE:llTI ;11114 .ilid 'III ~~l'r:r d~~IJXi!1Ci1~'!~JI, C.,rlJic .~~ld (iinkl'lllll.t~l? n:lie ... e: .. bseesses, asthma, !i~h-!:J1J~d!::'ro::;k, OOlllglh5, diaberes, d igc;sli 'f('. d i.;s OTd~ r1> • .d)f,!i en t e-I'}. ea no chcs., Ih ~f1iLO nlm iII~, Mg:h 'bioO!d. pressure, hLgn chelcstcml, hf~:tc:rja, iniIIa:lnm~~ioil. :lind p:i.I'll~i~k ooi'id~tio!ll.s..

Oiflli~m .;]110 ~,r]k h~'!l~' mueh !'h~ ~~ me nctkm, bu~ g.;:J:rlk is lnm:h MD re petent ~hDt 01] len, -rh('y am ~mth be: ~~CD cirhcr riiW or coeked fer Ihe- ccndiHom. mentionad a bGV8 , lJo's''I!Ig.e- depends I!.IipO~ theooli'm_ r.n~ taki~.£ i'a~ ... , a ~-iiJi!d.i.~iil~-.s;~d. O]-~[.!)ii. c::i.iI'I bi!;! .,,;'11;:)]~Si~~! .;'Iliid 'ii!;I'i'li!f~ ;I~ .11 ~",iJld. \'!ii~~~ lemon jl!ir;e'. As OL jU[«'.lo--JOI a: {a 'f.i!w ounces) .of 1';3Mi' ontol1, juke aillll ~)~ :IMli:udi with .holilG:j'_ Tlris is ;in ,~~p~cia[iy iu:!lplfL'l~ .l;'e'ilUrly f.r..r .a~t.~Ei~a, .A~ !!)1~jO.ll pct~\'de~; !,6, iI:~a~pr.oo:ili is; t:;!i"el~ rlli'~ ;1 (U~:r" Ol~iitlli'l ¢iim I~ u~ed hi 'dl'lf~kI11S ;itld ~I~j:r IrrL:ril,j!; ['4.ior their 1iTl;l.ll)' th~r;lv;m~ir.; ~Jftl!.;~~, 'GJ.IJ~~d. onion is ~1I1~rulu]r good ro,r vii~i'i-lYl;le peep I!::·. The .dO~B£,e- :for raw garlic is '1-2 cloves ·!:3.K:n 011'« 0 [~ ...... ice ~ dar- A~ a i:'Ury prloWd!e.r, 5Q"~ i'll8, ~~ ~~~ii. OJ'o~' te th ~~E!! i:~!iTIe,'l, ;. .~;_I.")'" A$ 8~ cli( I:.dl, l':i: ·d !it;lV$ .;I'n: bh:'!"! !hl"'~~ thll~::; n -d~y, Gil dk >!:~ n be used itm Wlilli;ill;b': or ~1'Lr fry:il1i,~ 10 rhs tliie-I:lL'pC'liII~C' dif'C'lr.t5, N;:::ithc:r .olIIIton~ nor :g;::JIr.ik should fu.i:: .((]1IIIs.1.!IIIiWd b].' dKls.E with S"lllbl:addI!'I 1l:11)1_~1e'1fi~ fl'u !O:i~I'rie'f ~'i~iI~~, The:le fil)('J(~ ~'ilNt: oil coatlf!tttiJlg ~t:I:i~lj nnd w!.ll~ ~n'!,;(('~ the P" lncnused by such i[On.d:il~o:n,:::, A~ ¢t:tIl5 sheuld be ';;~1}' cautious W~~~fII WI1:1iUrD:IRg ~ rlk.:fIC> :111: Ciln aggra.vatc- .g.iI!'itriti5. and othEr piti.:.:! disc rders,

(l!'IN6~~ Zjr.Jgi-~F ~r.jrmk!'

}j.yl.rl! e dkpmpcrtil::ii~ ~ight, oily; taste: Vl.!ln;gcnt: JI'D~t- 4iii~fiti .. 'e taste: PII!I!1~11I:: 'I!I'II!~~ hot; dil'J~Ji'lI :Ilctiollll~. decreases wl~~ and. ki!'rp.FJIl; increases pJJ'tl!L !'!ha emaoOI)ll'lg_iel.'1 ;loCticllh; ~li~~-j 1~:ihiiim;;Jjlf~Ur, ;liil.timiC;l:'fll)ji'll, .;!IJTlJIffiljI~ir.;. V!.IiJi!1iu~;Jth'l::, ~ko~'<''e[(ll L~rji!1@o lree r;Ij~H· .(a~ ~cav'C'n~'J_

h'll tT;f'I!.II"I,'edlc medk:in~" gjng;::r is, 1!.l:iOO te increase the di~HVi!! iliir.e:-fhE!! ~ ~r) i'lt~h) i~t hie~.'Ith_ It ,;))I~~i';'Ilm ~JI"")lf!'!~ ;1 !HI ~!i,!)(~~!.~~ !~i~ I_~)' !,;) ]~I!1;;d~~ {,1J~Jm".s th1!t h~p' diig;:!::;t ffill5. CQrolJhydrnlu, !)Jtldi pro~ tdmi:i, Gil1;£.'C'r hdp:s. Rli~'I('.: ·ch,('..&'t f'a:iJli, cho]e-l'ai. OOMI'I~Cln (old, d~.Ri'I.)e;iI. d!iY;ii;I~~s;.I1fl;'1jdl;;,i:'hes;,~i[)i' ach8 ~Ti(~ IXI i.Ii$, ilifLCI.:rClJi ~'io;;:klice$$, 1i.~·!,iIS~., rJlli:!i!~n;'1 i:islfri.,



atomechaches, ,BUd. ya-LTIiitilIlg_.

G:i,~~~ dec reuses disco In 'f.it; i't 4l!:i!riil,g ~,~gi~ai"l;:;Y, i~lId!~!dii1;ii '!l;I't:!S":;L ;Lr!d '!.'~'r~1il~~ili, ;;IIft·~ is ~b(l, ~1/~'lld~uM fo r iJ'll'liW~ LitLlR1 (:,ij11:, ln ~~r.il~, it ~ldp:> ,illk'lilltl!:. rtilu' sea, ''fO:ril'iititl~. diarrhea, and irJd:i§i:'StiDal.l:alrn o:rB~l~ ~ilii~r pnwidlcs 9:111 O:.c£i~~n~ t~lmlNlt fo~ wide; ;uldi fe.'\l"e.r. il~d~tLon, W;t~l!r lfieii::MLoi1; nausea, I!ll! .... ;]:tedi dliIJ~~~~~[T;I~, lb"~'r dl3,Iill"~ •• and m..lilly other ailments. Gimger is ,~s'p«iall.)' useful 10,[ :;ti~llUl~~~l1g hrphsr !i.lldi fo r 9 idiLn,g IIoI'lm' s poor d:i~~tiDIl1 acbc5, and p;3Iim;. For diD:!iage il:ry MI ~'e"J.Spoall1l drie.d ~~I~,l¥r rout powder or lh i'O 1 ifQ;,!~PO(IJI ~~bly i$i".I!terl :g.ii'lg.E!r ~C1M ifi! 'W'ai'in "Wa~~ ;.J~:;!I i~;I, TII~ ~:.t':1 ,r:;I!1 b..:' "J(lI!S:l'!.i!rn~ ul' ~Jj i:h !1.~ 111~iM ~II" day: 'V-ou can :fIlso ;!ip'riJlkl~ tn~ :fIOO\'1! antL'lmd of ~imSt"r di~!iy onto your E-Dod 1:0 aid ,d~~!'itilm.

l:xtei'Jullty, [Jil.gI!r. p.r..wdei' can be m~~d wiAih \\~rel~ ;itl~.j lu.~~L ,;)~ ;i p(j.iili:r~e' ~!Ji; ~titlfl,Ul:Jt~ ';;:~I\;;:Uh,tk~li, ~~~r::- mrndk nnd j'Ulillf,;Jj~ ,!'md po.ijUIJ\>, eliminute b~H.I· aches !llJdi chest pain, and :17!'!§!JJllk bO'l'!'.,1 m.ove:lnmtb.. lrD 11l.l1il\;~ 9. pouhkc, :s.:im~'.if mix ~ to 1 kEiSpD(HJ of ~,ri~1,l gi i~8~~ i'I:).(lj: Pffi"''4~~ ~".:i~h ~iil;;);~I&h 'W'iII:fil'l ~I/.Tt~ ~ ~(Io !)(~I!"m ~ IJi.1ISi!l:". Tlrth ~~,m Ib~ ~I'~~! (]~~i}(] ~hr: ;;IIffr:.;;~r;:dI aren, 'rVhen iU~~m~ ,il VIJIU~t~-!:;:'., tilk en L""(, il'Q .jl~id rhe C}'!:~ ind I11UDDU~ membranes, The: pOU]ltia-, ~ w!:'U M all]! gi'lll~r residue iirllt Oil your hands fmm 1T1aJkillS::I 'M)U~li«: L'I r a j~. i,7oniJ li;llrn d~ ~~riI!i;lti ... ~ ca~:I$, Ot'he-r ~h~li "h~, ;giJ~~lr h~ ililJ! d.fj~rot'l~ side ~«~:~,

TRIF'AIL, T.ermiti'.171ifi dJclml~ Rmfr.ti'lil~jl'il

&eJrjm'c~ and .PJI,lyrl.!H~it,lrj;iS em,~I,(a AyH.r~l~ pmpl!rti,e!.: li;gh~·. d:f)" ta~je: S~"!Ieet., ~(JlIr. aseringent, !iJ.iIOC,-, v:um~I~I'; pl1~t~di~ti'f(' I~: hiu('r, e-li c rg:r: ~'f;Hl1]; if ru (J III ,R ct to Il~ b ala. 0 cin ~ f D T l,tll tfr, piltfr and ktlphlll. Phs rmacnlogical ,~ctki]~~~ ada p:to~)!lljc; ani'tiOOJ:itl!t~;] I., ;]nlil,l i,["ja~; Hltifilll~I,; a mt~YBa~i', a IlH~~i~l:!J~1tiJi I,i;;;:, ~~iI!i-ili fI;i,iIi'in~1 tCI i}'" ca~lI!kl~i~:Ji~. ;i.iiJtiturL14)1; blood r~~l!re ]{I~ril1ti:, cllIJk~l~roll~.ll,lir::'cing, d:i~,;c-..;~'iC, diu Ir.c Iii c, ,iaJ:alti'!l(;. TifT/tTl (H:i~d:i~. bo.'f'l:n :illl San!>~!!i~ as triphla]a,. L.-; ,:H~ anciJ?l!1i1: lIyJ~Fvedjc 1t-e,li1-ll!U J7i0i~~[)'ill~i'icJ'i~ :r~~~d ft~t :i~!l m:Lii)' tti1~i':apel!J,ti.;; ~rf'E!;:;:'t.s... I~: !i!l ;;II r(~r(m~i', (tii!"' ft)'r!tr~UJ~ ~hioh ¢(c;i"!~~';'1'!~']y ]1;!ju· ~Il;'~es !ililld b.1i1;,!HIDr.~ tltor.ll!l,dy. Trif'{.lj hdJM- rdi~~: !i1.1e-Jiiii~, bowel ~Micitr !i1.1d il"i~gulArity, ,c'llI:b-oh~-dIl"'iI~'C' ii"it.ot1li:el'3itCI!", L:brom.ir, lung ,d~s,.~a~e::l, ,(("rmtip;ltiA:m, dia~~t~~, e-je' di$e;I:'l~l, hit;], ,~tL(t;le~1~1'!:)o'1, 1~1~i~rt~risj(,m. iilil-

.rli i,gc.s.t [0 11" skin d iii a- edc 1Ji, ,6 n d 'yc<I!it i II1i (1: ct i.o m s, T riftl'l is ~ W(J'i.d~i'fl,lllP~\~'Tti¥e ~-e i11edy that ~II be taken ~;dJr~. [i: is.lJ i'!o\J.ll!oder[!)1 'i~li~1,l!t~~ "J~i1s":T\'ihKh ,~!i'!~]y pJ1J1111]O~;:'S reglilhritr wi;~1(I'l]I' irrit~rJ:~l1!: Ibr. bo\lo'~b. ~t first helps digest feed, .'hii:'ill aids im ,~li:lJ!iim;3J~iDiII, 1'\[,' ,R ([i:ry po,vd~r. J.,ODC!--<i".oDO' mg (l.l: tcaapoons) of ii".r,iftl'I rnol:!! be tllJ.!."ei"i onl!" ro tlm:!1!" nrnE:3p!!r dl-ay. AS;llii'L extrset 5tl;:,lo ITl§, i~ '!...lJ:~H !l.I'll~ tn ~lilR~ times par ~J~·r, Trif~~ has 11.;)0 knewn harmfu ~ :s..ide ef~rtUi.

TURME.RI:C Cl-ifll.""WJI'.J1 Mmg.o.

Ar~~"J.'$d~ pi'(i;~-ei't:i!!!'l: li@Jitt. d.ifYi ~a.5;tE!: bit~l!t. :]~tr~i~'tltli'i:; 1](Jo::ri:·.(I~stii<~ US~r.:'; bi[~r:r; ~i!~1.lll1; li!l)~; ~I!:M~U action: balances mtl?" pilfla', iilld kil?#J~. ph .. I.mBCO,- 1(1 ~ cal ac t Nm s: a u ti,~& i iG: ~ k, :Illll't i.b s ute rial, a u iI: i,y ~ ra i. (a I~.i-:H!]V). a l~hfurii'L,~I. ~.i~h-.ii'Lr~rniil;2l~a,ty; ;In.'iM~- 4l;II''It •• !nitill;, Jt,jJ;ii:i~, ~~it~~P:'~t'f'Od:i;;;:, :bdilU,lirilCli", ~II iil1Ii11.m.l:ille. di~~retir.;,

Turmeric ts. knewn D~ the Kilil~ of Ih~ S.pk('~ in~ tf}'!-Il'lt'i."t1k mooi::iin!:'. A b:iu'c~ spkc, it hdp5 cleanse ~~, 'I~"-et. p!iri"iY the ~'I~d" ;lii4 IPMitI'ilY~ g.w(J{U dlt~i'i"ti~ ;JJ~~! I:H~H1i!'w.i:i~1~1, h ;1]$1,' ~_;;JS ;;II J?~l!flld ,;1II!l~i~ !l!;J,m~ DJii!t'i.H"ji ncthm ..... itnQUlt the unp']~-ijNlll1lt ;sid;:- dfJ:c,!h 'Of IIn~1-~r~fllrilillmlatDI}' drug~

'lurmeeic hE~P~ I,clbl:: .. )?~ ,aCI1I!", aJ[j~~k:s, a.;scit~. autolririiIi!!.IIiO:;: d;~iJl:h::~. ~)iliirril~, dd';;:'~li ~K, di;'!l~te~, ,Jl~~';:;I'j1M.: di~JrdJ:'.m, ~bhJd~r P'[lJb]~JM, HI'(:&" J..lll1iYjb':~ dljJJ~ ro toxic chemkal ('};pO~lU~ 9 nd d:~g use, ]iY('II"' .rliiM:JrdC"I?-, !'kiin [";3,;5.,hCi;, tumors and nice-r!'.

Tu emetic is very he-llp'~u] fur ;l!J1~ ,d.o::.hl'l:i. ~n lndia, it I\;'!~ b~l!i~ l;i~ed! fu~ toollL'laniJ3. of )'.ears OOf :i~'!-1 i~Ui'1y h~-illimg and ;:]~'ilMill§. peoperties, It i.s, it '!(o'I) ill d(,lI"ffu I, skin cleanse r. 0[ 0 Jo r II: I1h sn IT. r. :II nd f-o a d :p:1IT-C n:ii t i,ve and l~ 1,~·idd~·l!.I.:!ioo for ritual p'l.!lrilliicatiol1_ Ai.:sOl" ,ro«mil: studies !'Jhnw that tuemeric ~ e ffl!ct WI!' a~il~st cai"i~Iro~~ tU'Ifi(j:ij; ~ITild Ii UV,

}~ ;! drr jllJ"J,'deli \1-'~% f,~~pIJIJ1U !l,!!f~urm~L"ik M~r be- taken IWlJ-I)3 three times per d:llY. A!,;3)11. ('~Itm.c~ (&1) 2.j'O R1S i~ tater~ Hlll!1!: til!IUS p;er,da_y. TIi..l!F.lnl!"l.k il!Jas no 'ki'lCI\""ii, h;'Ji'il'Ilii;Jj ~idINff'E!J;;i'!'o ;:!iitld.:i5. ~f'E!' for l!"IrE!i)'my 1,!I.'l~,


MoON K 'S OOOKIlIoOOK

-roc previous scctlen g.lY"(: ,n basic ~is:t of'thc el>;clltti~ rood. rtmcd ies that ,~~~:I)' home sit{lwJdI h~'!o'(:. u' is cspeej;]lI.)' de'!"liplil fLlThowo:'holldm ~lJ~t ~!ting started, In ~1Tt~ ,;'I nt ~)f [Iildi;n~ ooIJt~~ry, IBd~w is ,1 Inl] re C4~n1' plI"~~t~mi,"!{~' d.~fI.."c~'Or)'" off dozens 'Of ~1~1:W H'1..m ffiJodli_ Yon :AU}' wDndc~, "'wil.<&.: aOG'L!lI: protcill?""-n}i:' answer ~~ sLmw]!!", theugh no~ OO'lLoLti .. The wondeiful herbs, "pi~e~, f~at~, ~t:lhl~, and d!a i ry prud.1;i;:;1!=l thai: {Tr~Ir~(~ R!tlJ'!ii!fr'!e!KI:$ !l,)1.l11.i::1 i~~ ir'!.;)re ~f!al~~ ~I~~'~'.lih ~~ro· .df~ ('Or ~od health .. llilcl.coo. p'ool'C'in is nD~' a concem in ~mL-'l.od.::l. n:.i~ h~rdLy IDl:!f1ItiDl1ed_ Tlre bDd~'-\; need for pII'oi:.ein ti,:l~ ibl!">~iI highl,.. OVoe!i',rn:tM [II I~H];deffi [h.~e~, ;1,li(U iii f:l!d: ~~~; rElruteit, 'C~M~ tm~:~I~~ iii'; ~heI;:;'Jcl'~ k::!d~~ 10' iblJnt:" di~r;:~, f"!.'~[)'II~illi!1' r,~ ~l1mui1 bodY' needs is fult)'" oouhilJ~ in <I wholesome fulilb3~3 need, 'I,Ii:~:'j]ian diN. Hli:Low "''If(: hB"'~ listed and 4~~~ ~h~ iil,~ iF)rjlt'1n2;!'t~ ql":ia.'liij~ (I;f ~h~ ~ii"M, ~p:i~'l, :fr!!!il~, 'i,'~~;Lbi!;:;::, :md !l)~h~'[ (QoIJtlis ~~'lm~ hi \'l/hIJ~r:' some i ~ lndu OOIt1.C's" llAwin~ Gil lJ~!:! wants all of 1 ~~~ n!:arl,y one bililion d.c:YOt.J:C"Ii itO full!ow dt~ (,:-l;l'1mpk.

AJAWA1':AN S~S, CIilr.urn ropi'Tmrn

AjaW3y.a1n is "i:J}' much :tin cxduslve Asian he-rb.. ~.: i5. oftl!f1I f'CIund Q.l;lly ~1~ IUid~n ,{!:I\'K!!".I.}' stores. Ajaw..l~n seeds (;!II~ (:::!Ueti. ajw;3~lI) ~e-.inb!]e' ,~uitl'iil seeds burt :ilR' smaller t:n size; ThJ:}' have a d:isth~~ n roJDi. n !ibi"~r :ilnd pWlrJ~llt taste and, unniL:- ~hI: w(llnr~g cumin seed, an: h0.ltil1g.. i\;> such, ~hi!'; hG:d:. i:.:a di~tM stunalaut, :11100 .a ~tlfOng OJ~e at that, ~.: ,Fi!"lie'i,'~S b1L1.i~i~on snd oCW'lie (infe':!ili:lll p.~ilfl) ;llirlo(toj1: Inilt,j;ci;rltl~uly, A~~\,g,y.aiit is 'IJ~t!n 11iIilt~d ill lenrils, b~,m ;JIld I~;j f)'" "~~:jbl\!: m:roo to counteract the- gl1~ from their d:i~!>trom_ ,8(:cause of jis pOit.el~.: nature, :l!~war:m is llI~d hl :i.1!1U11U :II"iiiA)I;J.H~'!'l,

AJ."\!]SJ!;, PimlfJrJr'JfoiT (Illl!r$.i;I!\!r.

AinU;.:' is :i :5-W'Ci:'it !utd pllln;g€'n:t aWlmlfitic spice, lil: has :Ii r>i!f~~hii1,~; pU~asail!t t:'l~i)2. H is, ~oill;~ijm~~ dl~V!.\~d! ~~ ith ¢:!i i'i;!:l ririI(,1iri Ii<~d~ :liu!e i"::'I Iiii~;d. i,(t; ~f~l~ ttLe-

breath, An:il>i:' seeds h3i'fJ:':iI Iv.::BtiJJ~ cfk.I:~ 13n the- bod.y and art: ~ ,~Qd appetjzcr that euhances pjtta a(l:;hi1':o d~trrJ<lI~ .ImLt:LI:> a((lIInillil~.:iOo.r~~ d!lcJ! to lilpM ddwr ill Ihl::' in~f.!~~ii1e::; and ~O<I)I.I~~ '~M ,(Ia.mll!,

ASA'P{D'ET.mA, Fi.'f.uhl fJ~llJbetidB:

Asafoetida h:u. a unique sulphuteus (l;(!'i(H a,lld pung-~i'I.: M!.1~ i:hat rakes a I~ttll~ g#.t~ijB u!I.oI;!,1 ~'U fo ~ thnse ~"'h~l dJi<i.lI~"i:.Illrow I~~~ '!l'!ii!~~lilll1: it, N~'o\Ii!r~h-e~~, ~f~r tmB :I.:.:: b~' ffjll""thc :5.tro:m~~t Bid to ~~, ga~~m-it1~~tinll~ «Iln:<Ii. lt ;5.til1i1.ui.a:lJi:!~ p~l'1'.::I (~!f:3,tu amd 'Ilro(! .[!l'!::liil~nt}, ;Ilid~ oood. ,ii"i, j~'S 1~~0'l;leii.1el~~ through the intestines, de5tro}~ ltlr:i(! (k!«itl!'l) ;lJfl(i ~l'::!Id i¢li!~ \rnl'ri'ils ~fl, !I~ 'Irlt~~lirl~i.. [~ dI~ip~'t~~ g.:'I4 ~~IJ~n fU'l)di..~ lik~ ~~lli~~ :j IH.I 1ho.~:J ns, I1lE1 k in g .:11 em ~ i,gb.'(' ~ II n d. mo rc= d.g.:' 51 ib 1..:-. T hri s c U')'5- tahzcd ~~lIn~ resin ~ ill!s.O c-:i'roctiYII: lI!g=iIil1~~' ot~r' ",'dIn: (th~' a ir a nd ~~h~ ~ ,e~e'infi~O ~,i~,,~it!ih~, 'I i~ ::!I:fj:hli"iti~ :;Ii!~ l~h~~I~:J>dr:dIi1~,

:sAS~~:n. LEAVES:, D,r,inmm ;;{.IHcll'l1l'l

E'ioII::rl' I"HlJdin is ,awalft: of the sacredneas 311di medi~ilfliill, ~f[.:;:~: (ti~ tt~ ~LI.;)I'F bil~il, (1)1' ~]:'fJ!\i, It I:;; ,:lti:l'ih"tI!~d t'4) vi!:hol! ~)r il~ J1R'~ir""lnt.g ~m~ro, iNu:~' elders 4)'i:~n uy lha., orre :!iltill!.l!d ~i~' seven hil5~ ~n..-.es end~ ,day ro":r good. hcaltj~ .. Ha.:&:illlUl'iiU are pllngcot :i:m tasm, balasc.in;g to 1u'1pJm (dw! wa.~r and e-arth eJle:rnmt) and calmi:il.[; to ",\!liil, BaJ.i~ 6 effecti~ a8.ii.~i~~t :Fe~!'I~.f:)rory tract di5~[~:>" ceughs ~Hdi culds, It is ~ ''';f~,md.:'rffu] IOIil lc fDII" the hC':iJI11l' II rldi the :imlJ1une s)'l'tnn. lind :iI' d!:an the 1I1:iJldi and bll",uk~ L:l1P prifll1'OC OOI1e.J2:§.>tL'Om i]~ d~1! aura. 'rilll!!" L:tlUi.l plail~ ut!.02Uf' has a pL11~.if)'irl8- ,~iID:x:i: on the .eiit\'h('!iiilD'r'li~mt.

:8AY LUVES, L.::iUJ'Hf nll'MJI's

,lhy 1I!"ll."!fI!"S a~ plJ!~SI!nt and arom'1:l~i("_ Tbey g.W.e a dist~i~~t :lr81i!!ti:t.~i~S ri;rv"01' '00 f'(I6i,l ...... he:f~ tt~f ::H"E! ~l)l<ed '!~~ 'I.li! :I'!~cl. mtJ.:;;:d. ~~i\(l eueries ur riee ~~f~~'l..., !:\.;Ly 1i;o:1'i.\tS ~~~.P ~Jl'I~lil1iJte the evncuntion 'of pllkgml {~P!i'I.'I") from the IUJ~g;s amdi throat, Th~)'" iNSi!it ~m by c":Iii:our:rignmc .i:il~~hil:"i] iYi~meIH:, and tlh;?,;i :impli"'oYo!:! p~iM·:5, ;::a~':!IJ~)li]tc :I~i:i\,'~[~,



,CARDAMOM SEEDS, Hfet:mri~ ml'"di7:f1I00JHr.ti'

FYI i:' 'Ce'i~~~If~~ Oi'!:r-OiiJiI';;"!;1'r'I hi!J~ been ex~fl]lerl by .s.pice ~ r;),d~ir.U for ~~$ ~~r;:. :!I;I"tI r ;I'!ad! ~mr;:l~. [~ J:; fo:)mld ir~ just nbeut allIudiau dzsserts, Card ... mem h.iI:..1j S\'lP!:;:t, V'Lln,gcrlt. taste and is ~.oI:lI). 'Cll1rliliJi~ to the rJ~rrolJ5 sy:;~~liI1I amd Ih~ mimd. Thus it is :Il[p::idlkr of vJJlll dmi. II: (flU6 kI1pil:r~ in thl!! ,~~pi!i",;dnry t raet and is. known as '1 ionic fTJ r t~ 1h~lr~. II' :stimml~~I!~ ~~st~n 'i, ... ill~, out EI~T!l1,'nt.limlii the piittLll.ilariJlll. 'r:.AI:r.rihlIJlO'In peds ,n re aJkll. chewed w~ilh :mi5.c seeds after IIIC8k a'S:a o.liC".3itn fresiw:Itt!J: This s[p[>(~ COEllDLnation O!II!.O 'Wl.!lll!~e:L~C.t:s, ~Ili;h~f~£ :-in10vrIJTilltii'l8,

'CAYENN,E 'P.EP:P.ER. G?J'B\i.cJm·IIll~LI~uHm

C~yeJlLIlt :pL!ppl!':r is liSoN1 o1!itber: ill it~ frosh ~o1!~lI, or red c:Mi roF.m. ili!. ,(hied PMS M :po~~'dei'. M:liil'lo' ino.: ot:LU'11' po~l/~!~I'~ ;i,tl .... 1 ~F'!:JJri it;l!li'{fi!r!li~ d~:ri~~ tICI~i .. .:)'lnL)'i" il'riI(U EJ't'I~lilq" [rom c;Jj~lmr.t. (;.1 relm~ p-!::PiP~r ~~ ~)tLd ftl'r ~M d;~hti,~ fir!!"_ It :sti.rm:ubles np]Jetil(', d~S"tll"!l:ry"S toxic burtid. up.k~.I.:;; '~'CnJ!i& :in the imlcs~]De;s and. Jl'llrni~ the H"f,]o04, 11: ~ti, ;;!L1:'l"~'"il,l~-~p-:'l~::art" ~all:~.j~d ()~:i~~ ~f[~r ~,Ii! (l<p;;r;LI~!~i!f!. D~!~ ~!I,l U~~ hitJ;h p;;rr,:t: !,!;LI~U~, ~~!'!Ii;; po!::f1P;:"[ ~ used ~V~ lilncly, ~IN::dl3!U)" dLJJ.rln~ I'he -tll'lIM' mer and fur :p(';!;l~!::" wit~, hi~, pjitlf.l d'~ Aytll'"rre.:M ~mi::InI~i.r p"r;efuC'!'; L:I;>im~ iliad lPi!pp~r im madkinal iD:rilli,i,:iU;'Ltkl'li~ i'li~cl~li, he~ti~tg ,~(;lit)ill i:, ';lJII~~'! foL):r.

'Cn,,'NAMO'N llARtc" Ci!'ilrmm;!l1.!1WfJ uyl1'11Jicfrifl

NC8 rly c'0!:'ryood}, on this. planet CBn :r.r::co,gll.~1: ~hC" soO'th~I~~ and :rdl'l!:ihil:i;j a mma Ciir cmeamen ~ik;k.:!i. Ii:.is a \ffiond\effl;ll spice and :i}lIerlidi~e with a taste that is. Jl'L'ln.gcnrt. ~'l.~t and MtriJ_g.r.nt. Cinnamon it' V;:"I.)' !OCmc:ti,d.il~ ~o the K,,5.pil<jlory an.rn alimenta rr canal, It re~~Li;;r,~~ k!1phl1 in Ih~ ~lI.IiLlgc"i. l,d:i12vh1t3- cough!'; :3:111d! ('old~. Cint"LaffiOiL ;:!I1~o aids ~ID di,!¥~~.iQoH asd .~e- :l!5,~iD'r'dbi:ioUi ["1'[ di.b'"'li!~tL;!Jl f>lliCl"". Ii is :d!'ltl' ~! Fe1i,~nLti!ii,iri8, ~O' t~ n~~ rt and kidn~r~.

,CLOVES;, E~fJ~(~ ailfY.:'lphyJlHS"

The 1l,!i.1i~1i.sii1kaMe' ~ii'fl'il~a M,cI~ ean ~ fo~I.i~O both iii'! ~I~ ki.'~he-!i! ,~~Id t~\e ~,r:lift!JIi'!'!i!l! i!i!~IL~',rc~. CWv.e..~ ~ re EJ'uli.gr.nt IIII1lQ mj~~itill~g. Th~ herb lends i~self ootlTh ~ a p;3:cifu!::":r {'Or kiTphfl (wh~d~ gi:l'f.r::ms tbe ]UII;~, ITillllru~ p I'Odlllict~a..r~ :a.l~d! ibQdjlr :fumctiCL I~~ .of iI~ [1'I~il;"j!-ifHi) ;ui(l mt~. U: ,is ;1 ~i i'ririUhi.tf~1' f'(, .. r~jJ\ii. CI4).~ i ..

used ~D r oCiJUg,h& and colds, lt is also ,>"ell known as a pa i'i~ li\elt,e\'e'r, Glo(to¥~ .aiU. a o:))"i.~l(i'k~n ftiJadL;!! ft'!:"~iI'Il ~tdJir'!~, ..,;'!!l)'i,I~ i!i ,Ilj'h.:;e khl,riffi~ bll!,ii:r;:T). 1,$ '1l rt!i'riody roll"too-1TI!!:!:b(' and is rubbedeu joill.'t:s b :§~Ihr. rheuITI at il:: p.iI i ns _

(":DR:UANIDlErt, CIl'.tir2'JIl'i'J"uJiit ruiivL:.IHJ

'u1n~ coriander Vlflnl ~_;;ffen; ~O< Amrlil~'s l~n.rr}'r.I1t~ ~I~ leaves and seeds, A lIIm:i~nl!!Jl. Nliamer of liI~e dO'!lur.;. its l:asl~ is iJ.1Ui::"r and pungent. [\In hoi' IDdil:3!1I. oaconut .chu~!IltI:!Y 011"' spicy rk~ is, (QmIil"1~ wi.tha.ut a ~.s,mi~h ,f.!ffi'E!'l1i! .ccHt:i:l nder I~a\\e~ (oCil~ii.ti'Ol. Ii: is a 1l1(L;1,.l~e'hL)ld [T;:lhed.y. ;;L..~ its Ol)o()~i~i1l ;eff~e'i: ~~1.~f!4.lS cliie:a:)!:l:'!.el!'!:l ~!m' l~, an o\'"er;;titlnnkib~ d~li~ :111"('. Tillis is tvil~ hot roDd;, ::i I,~ ~a L"JILisj~oo with d~!II!t:ro and almos] '~VI!':I'}' bi.'tn.rii of rn.tL~a~a po~~'cler ooMaiilS, g.roUiHi ceriander seeds, CCi ra;l.Ii(~:r ;i.L4~ l~i i1~e- ;1~.ii~tptkHi ef h~.~.ii; ;i,tld foCi"". [r, ~ t:I~~dI ~I;I' ~~~~,I skin rashes, illlfunnlln~iO'n~ ;J nd ,~ ho~~' of other ailments mused !by dl.-I:!' .8ggr'i'ii,~ti,Ool] of the bod~·';5 fire clement,

CitJM[1'.'I S~~PS.J C.j;lrm'l'il~rJr:!' (il'"lt,dr"l!Im

CmniII~ ~edi ls '~JilJlb~II"PR ... .;d·!:II.t herb illl Indiillll oeckiJ~G; ·!ill!::" seeds arc' aromark ,DUd. p!.llr~~;::nL Ac,(liim~d ::is;i!L1Ii herb (]frth~ stomach, it is ::I ~ydil-~ltm'iil.l di~~t~l,"E' ~iliii,.il;1 Iii. ;'111.4 ;i,Pfie~'i ... .r;::r, Ci,.illiliJli ~M$ ,~ilILi:' ,;;:'Ii;i.~Ci:.eif t'l) ,~111iI~~~ .~\">f,lI"y run),", ]~'lItillJr,dlwtm~r. '~;h~r h~,~~ d~ 'Dfie-:I~-I1,('~d,('d. dfect of dJl!;'::;~P!itillg §.II~ fro:ril1i c-Dm]IPI,('~: ca rbohw-d,r;;r,~c;> .I.lk.c- dals, Cumin -M:OOIs are ma~iog to the Nd)' despjte their pU[lgellq.~. T'hf}' are [p;!iciJ1.ung to ru'M and 1t.r~p1j_;j ,and ;;!I g.e-:il~I(!' s~~flii.ulbi1Jt of p.iHiL

GURiR.Y,L.EAV,ES., MNI'T.::IytI' b~JigB

CI!J.I,T}, iu~ arc an ~o(t'l.!ls.:i~ ~ndia:1!I g~ I:mi~h that ~i,~ a slIIbt]e ~meU and tasts. They are f'CIll!illd. .iii almost oL;!~liy Ii.wli-{i~'i~i:'i: fi·Lo(]d. \"i!'liiI)l;:i! ~Li!{j,\\ei;;I!~ ;tM~ !CI ~t~ (;1J"kiII~g.!I.C!i] wn1::n 1)iI.lVl]i~;g musin rdi seeds !l.C!i!" cumin re~d}s._ CIl:rry i~::I.f is atso ::IJ!i appetizer aDd! a d~ti'fC stimulant which bas :I!I (DOUIIl,g E:'~ot. '1r11~ leaf has :I!I ~~i~i~r ;;!I.~LO, pl;l,i'l8ei~i" if'i!I!':t~ that lle~8~ p'ii'f~i'I~nte' mL)\'of;!!t!;e!ll!S of ~~\o(! uu~~,i~~~s ;!I~!il!! ;1.(:t~1,I:),~~$ otI~_""i:iv~ seeretiens, Its i!'ff~q;ts IU.r. similar to, cum ill seeds, bdng P!iciffyllilg t'O It'd/Ill' :i:ilti:iI k~1'I and ll1iJ.d~ stir11ulat~lI~ to pfr.rR


:fiENNlEl ... &c.d-s. Fi!l6IJkuitl'HJ ~trg~rc'

It is ;"J ;:;ii,!i~OOIi'l~ ~ii, India. '00; serve ii'ih' feiflli'l~'1 ~(!(L~ after a .:l.'!.i!!T!I~i\I!l)'!.:!$ rice iilr!d Qi.!.r!:Y iT!~~, This ~I~~ '1$ '~:i'iil.lU~ in fiyr,rrwdr.r !!~ !iJ universal balancer 'Of .do.:;-jrm;. The taste ii :s.woct.flM VUIl!Si=f1it. It [;s 0 diigcsti"'>!: n::jtrvJ:':IlAI:or, ,l!icti'i:lll:in~ proper .di~i:Gtjn rLuKtiom when Il{OOOO and reducing .J~I! di,g~s~j'il\I!' fj,Ji'e (pi[il"l) wh,eiii i,t hilis, beea ,.,~r ~~ilil1iJili~~d, U· calms I~n: mind y~l ~,roill~)1;s alertness. Fennel seeds eembine ",,"{'[I wi:th ctJ:rUn.rner :s.«dls. and cumin seeds, ilJro other roo~ing spices,

'F!ENl'(;IIlKRK ~i)UDS. TI".Itmi~.!l~ f-l¥ii~'ii':It~;:!'C~iit.I W~l Mm~b':;'7 J$ ,.:t)'Ii!1i}JI;!!i:~ ~'" iHi(Io!;!!, 'f~IiII.:!~'t.:~~ (rt!.ei:M) :S.C00s. Th~ taste is b:il.:re:r, rLlJ~!iiC-:fi!i" and sweet, ~~ is. a :!¥lo.:il padJ1~,ror ,lJt1'i~ h;,'~:ich &Ove.L"iIt!i. ~rn mi,CiiIll.I1G:rI.\i:!!and baJil,v :furii"i,c~iom, of 1!1.';"j,cLljj~~a'.l1 and .I110'i.'oem~i"i.t) ;1~1:~ ,iWpJ1o!!', h pl:'l'ltlfl.(]~ Siuwi:h inid 1~;llhlS, ;,j,il(U it i!i. a. ~t'I~m;JL~)r, r'{:nugrrd. is ~l~IJ " dli;;i'.:StiuH~i!Jill~,~I'~

(ii.ARUC. AJ'JrJwJ ~trl-'t .. m

(:~ rI.c\ i'lje{li.:;;ii"la~ pitOP(!;i'ty i~ wdU il:.i~(('Wii t;y "ifi.o~t (If 'i'h~ i'io\I;l'rI~r'~ '!mdi~l j.r;(~i~'ltJ'!I!~. Ay.!;ir~~M ;;:o;Jjl.ds it ,il~ it Rj~~nilt'1J!:r o{ '~m, The whoh:' ;!;i!rlk I'l~nt iii recommended flJ'~ u~c: by {i)rur~f.I ~~ it eentsins :fi~ ofl~u~'::;ii ~a~~)Z!j'--;;;Wl!£t, ;S:3i,ilt].', bitter. VLJRg'ZIli~' and ;1$~'rili!!¢lii,-hi.dl:iIiS (t;rily .i~i.j,i", Gi;1 E11ic 'r\:!Ji.iW .htpI;I!t pl~~,g!Jl ~l'[1Jdiul[.tiollll ijljnd r"urirl('~ Ih~ blo ..... d. ]'1;:; Il'!.UI· ~IKy ~.'imll.bte5, .m~"r~ttDll,

(]TNGIER :ROOIf" Zil1'8~!;I.~i' '(}'ffrcj~I't1J'i!

(,d,-~geii' il OJ1.;!' of'the ifi.ooi' ~"'i(Ji!ly used s:pi;:;e.'I iii'! :Hii~dn! ;[ IJ oki alg. Fro m cum es to, de :w!::11~, ~ i nge r :i s .iI mus t in Ol~:r kitchen. )i,YHr~ oansidcrs gin~:r:i'l~ "'ij~J 11"tlifm.rnj. ~LUI:i'R:TS;iIII medicine .. ii ~~ is. u!-edi in its fresh 'fu,r~n or as d!ry powde~. Its 1:as,U! is. pLl!ilig.eni.t ;;!(!iliO !'I~\~I!&. (',i'li,g.e i"" j:'lvi,'l(I>e:l; ~".i!h l!~ 1fr'I~'~~ fi>Oi~i"'It (I''1'i~iig a.r.d di~.h~ ':'1iJi'H'I~~li~ ;.Ior.;~iOIll, is ItlD.pIIJ)'ed ~o' ~)~df}' k~p1ur. and smimuLate- pil'1'fl .. P~m, gin;~~ is ITIOC'C" cffl!dLV'C' for ..::shniing 'Itr!I'H. f:.ilngBr rootis a piIIrt afnuny ifJ!tlft"edic rol1llfjj"m"I;i!~~"'il.s. ro ~"I;!lie~ the l:)"Iii'ldiitiJil;ii~ ,"'( ai'l;r' of the;'(itIl!!1il~'l;ii;l;:d. d,,"i!~, P;.I~1;e !t!;ld~ from gi!~::::~i!"' i?(Iir'.'dtJ is ,iliPplir.d e;o;,te<fILiIlly w 1I"!l'1~~ ~ib(':5 ~nd lPilin.s.. Gi~r is a w!md~,r1i.1J t'DIli.C rortm.c whok bodry, ~C!iolly tht' heai1 ai"id an ~8jt;'(t,£jo tI~iiiid.

MGN K 'S OOOKSOOK

MIN]', M'c.utmr. sf'.

The ~ir'I;;)i.:.i:h .and ~I ig.htLy ~!.III~nt ~;ut.;!' of i~~ili'lt ;:;:;;!Iii 'l.lfli:.~l~ ~ re.:tJ~IIr..,r.:d. !II ~l!~H;I!1 (:bli.!-;'U1~~, df,:!<H.~!ii:::' ",,~d tees, There !UJ:' IliUnr ityp~ ~f mru~t:5-p('P'J"!:tmiDt, spcarmbnt, thyme- and more .. (j;:-rJc:rn.U:y they ,0 C'C bi[,!ihl~' roll.:!i.~i.1l!It~.of il'k.J~tl'. @.ftll"in[,!;thun ;3, .i:i[,!ihlt,..:ooJ~r~@l • ..::a~mLrl,~ 'TLlollity .. Mil~l!'l :;Hi"I!' m~ld in .g~I!".i:r l1:(A:i()J~!,; "I:ldi "It! 1M-'lI"'.uy used wi~h orher herbs .!lJ' enhance or reduce ITiiO'~ :i'if~J!:~~i.,,~ properties, For ~mto:m~. because of their cooling actien, m~mil:S ,9 C'C" add-r:di itO bot chutneys, Mint:5, are harmonizing ~!1d re:i.a:~d~g 10 th-e li<~dy fj,i'lrl ~ iil(J ..

MUSTARD, :BLACK" n~iBg..(a' rJigm

Il!..b..:.k 1n1!L~~'S.rd, s~ is ~ry pepulae in Hjndn .oo-okil:ij,!J. ~t is p.opped ~ili hot 6i1. L1SL1,liUly w:i~iliI Gthel!' :spi.cI!S I[ke 'C~~h'l'l ht ~~~a.i; M oIij;!(~ ... a''!f.l,tl" .!ni~ iiI~l:li ;Id~!~~l _!it; ";~~rD'y ,.jJi~h~, 'U11i.l, rIT!lJ'I<~~~ is ("""1~~d 1~IJlr~ri~~, BI,,~,'k lm!~· til rdi seeds !l:5:s~1: urn .~~~ dJi~~'io:n of p:rol:('iJi, The P!lJ.IJ(1;("mt :;;iXi!il iii :iI p9cif:"i~r of bath .... 1Ul'il d",::;/M' and Mph.?, ll~ifJ.. M~!~ta i'~1 ((oil £Ii, u~(J _Ii); ";=~Lii'e ith~~Li'I,atit;: pai ns ~i~ jr)'IRl'iJ:;.;1 '~i't4 ~~lj'rdI:T. M~!$i;,,~""- ~.;!$ '1Rl 1;1~~ ",,!'!fI(l1.!!i!!$ UWbr. vtl'mitillg. HI! they must be used {,[!'UtLfmil'Y'

N!EEM LM'I{,E.$. ,A.w6in~cttr iF~dim

TIi~ 1i~':rifI ~ ree ~~ i,j,rih',!i:'r.;;;,Uy ;1(:.:1;.1 l'iiI.:d i,h~ vill;'to:j: ~i~ rnRo"1q' im [mdifj, lIE various Vi'~~,~ ['1:' ;::liI1p"J(lJ~d in o host 'Of rRJJU<ltj,;rln:!i. e-:>pc:oolly I{I' (1'1 re ikkl f."wblema, p'LuitY .il~e- blood 9ndJ deense the inrcstlncs ef 1f'iIi!l";!isj~es, ;!i.l~d! toxins, ~TII ..::oo.kirlg, its ]E\l!I~5 a1il!' used to ~,lfii'! i:'lh If~C.;!', rasam ((o~ ~o;!,Hl'bIl,r.:L Nl!oel-~ .P mvides 'lite: bjtkr ti~~e :illl diet, t\l;:,(,mJ 1~1f('S a re h~~H1J :illl the l'I'ilif.:l element, dUM !hI:)' prcmotc all types of movem~:rtt 'withil~ tiu:: bDd.}':Ilnd Iluindi. ·t-.~£~m sfunalatcs I~ ~rmlii.UiU !'Iysi'l!"I~~.I!:I~ham~ It~a]jng and M~ a OOClHi"ig .elTect. tl'l\h O:·Ii;iii:~e,r.I.;;:tims r~~~r.L It L"l veF~ he~l'e'iici;l~ 1;0 pit.ur and hjNT,.,. d.:Jd;oro OInd is used whh d ~C'Rlitllm to .c9~m the '~m ,d",A.lt:I .

'NI[J[MEJ;t. ,My.i"~!F,If.::n fr'ilt'r1l~i!;

t\1~!;.!f!'!~ is ;;II 1t<I]m~!~~, i;!I~~ ;1 ro!TI;IH..,: ~l~~' J~ '1$ ,(:If!;e!ll '!;;:ii«-m with Il~tlk ~md .rn.rdll'IJ~lJllIl.lJ ilulllliC.e nil~lIJ.ml sleep, EJUIJ(1;('IJt :illl tost-r:. it ~,!i good. ~~icC" to ,co~m. 'ill~;:- i!I.lM' dit.SJlr1 .. ]it ~Clothl!'5. thl!' ~~I""IlCIW ~tem iiJla d~a ~ th~ miiid. cr\lUh~8 ~l;ti' helliS. t~rifletl4;1l'1ili.~;'Iy i ... it'li _h!i:' ill.rn:,rriii:iI"IJl



of di~tOOi '!Dod and ;tell> as :II I'C"j!!lil">!:Ib1i~O:r_ NL'Ii1:11lii:(; i!alw;"r)i"!'l.':IJ'~i~ :i .. iJ \o'e~ ~ii'I'ilJl ;:ri~'N)I_tilt.s., iii pinch ';:I~ ;Ii til'l'e., since ~~ '':;I,!~ be d~IUir'!i!:' ;,-;.'1;;::'11 t~ik":l~ hi ..:X~#.:;S,

ON[ON. :5.MA]'1L 'ltiED. IWirJl1N r.qm

Sm3ili red onion.§. am mD:m- p:r.!ll1~mt liha 11 t~ biggtl." 1r.!I r.ier.i.e~ (whi...::h are ~wBeUr) and a r~ r:nO,FJ!" eom- 1Ii14;;nJr used ~n lndian ooIJ~Jng, Ay~m~ !:1~1H~'r;JjllLy reoemmends onbans be ~,~.~iIII cecked rather than rtiW,. Cooked onions are ~d~illg te r.r.nm and kJlpha. OnioEi" hEl'lole a. heating errN~. thus stimulating. Ihed,i~ri ... ~ I'i r.~_ ThE!'l-' ~ riCiyide- sta i'I~i~~. ,S;t~~~th snd a ~~f!i%![;d \ .... ;e'!l ~ir'!~ ~(Io ~~\~ 1tJ.uJ!!)'.

PEPPER, :BLACK, Piper nfglt-OtJ

Th"" £8~d:s, o~ ihe- li'lflii:.o.!Jli bh~"k pe;pper (ikil(Jlb\fH as :pe;p~ .. oCtll'li~) oC.;l~li pmbaJ:il}' be foi;itld im ~~,i1' ki:t~he~~ ('JIll ~,n;n. Dbok ~~~PI)i~r; ~Li!~m rn~ irl ;J ~)lJwd~rrN ~I""~~',~,, a p(l<l!f€'rfL'lJ taste enhaucerend !!.pp~li.;,:.('r, Jill; [p!JJilg~iIIt ~';Utc a noll h ca lin,g 9.0[ .'i 0 n mot II) I1J f ;3J id s di tgati.o 11 b-ut also t;~Liti~~ ;)~".a.y tflN I;:;: ",a~[e- (.r2I1iJiJ~) al14 ml,l~l,l~ blilikllI!!IJ? i~ ~~~J;:' ;WI~! ru ·im~t~1,h~;J~ ~:r."'l.~~, Db.::].;. V":I~I?I:'r ~~ '!..:!$:~{! ill. ~I!:!d dre:;.s~my !!,s nn a ~tid!l,!lt;:- flJr oold !iliillld ~w ~tElb];:!i., Its dirying aotlou h~~p~ enalnraln Ih~· :r::C~]JIr""I).'}.r].' ;if.!i.km. by ..:!i:ryiI1S up' C:«oi:5'& pHLi~rn (Ii:Y~piJf.l)..

I"I.::PFER, ]NIH.i\N WNG" p!~IN" I(ill'ilgum

The [IJdi.9IJ Uom!5 pepper or ~:dpp.il~i. a5 R ;[I!OOe :l'!!lrJll'f(' of bla.dt pepper. nA.kr:- Ibllild. pepper, its taste if&. P:UIl£.'C':I~I·,. Iii: 3"::.::>.:0 stimulate d.ige~tM fun..::hom. and r:nain.iiJ.~i~ tH1.~ ~pLf;)wi)' ~if'm, Hiilo~ v ~r" te1.~ ~l1di;!Jii. ](JJ~,El pepper is Unl'IiJU'r. ~11. thill' it is RL~(Io,~ rejuvenntor IJf weakened ~i~uc:; and btoJ.a-giC3!l :runcliorn.,.c5pC'<linly fur tnt: iLIIlI~S. 111 n:yul'"wd~.( k:rI1l;!i. :il is k;nOown. as a P'tr'-"J'jlyr2'M. T:ritnff.l' is ~ renowned Ji'f.lft.'e,d'i.c roi'IImla!i(ni of eq U;i, I, P;I ubl, lii~iilTi 1[111£ l~e:p~ .. , hladJ: l~elj1pll'r ~,md d:ri~di ginger rha t is u~Nl1~.l oS',iuil!mil",,~~ pictn ;mJ deanse the ~s~TD-imk.5.ti]l1l1 tract of t:lml'il.

por"p'y. SE!EDS;. ,PlFp.rtJ.l!- .... !tp,

~~Eljl ;It-ed, ~~ ;lj;lw;ly;I'!~ ~~dl, ~ ;I!i ~dl!si1,lJ;:' [!id-loLl"! spice, ~t ~ m;m UI 05Jn~n qU!9.ntit[es, Ayr,l'J'"1I4:'.dk{l[o/, it is.;3; mjl1,d C;3.IJn~r .fIud. dty;sti'i<"c stimuhHL ·11~e- rt~sre is pL1iIli,gei'it.; ;:'~.:I~ilige~t. ;;IJn.:!l ~wJ!"et. ]t. i.~ Il:Sed 00 ~~~i"l: the Sili;IJU! 'hue$!ali~~ wit~l, ;1$i~I"liiil;iticln, Ttt h~~ti~~.r:; ,~(;ti(lrl

B~ro IKt::: as a IiJIIt:ril d~JI'iI calmer, Th.1.!I5 ut i5. ottoo ~ i il r»l'IjUI1Ctit~i'I w[th :ili;l.Uni;ei5 o ~ \';:d~i'~~~ [el' induce $]":~I?' ftJl?l~)" s":Clh ; j, ~ sumetimes mWo:..:d! wl!h ~)J;:",i1~, ~:h12; a md 'k~'fr §,l"!:€'n ,,~;~'t!!lbl~~ to dii'!i~iiJ"-.iiI(' the g;r~ from their di~~tio'l]_

SA'FIFII:ON. Cro€HS !illitrrtr:>

~ff1l'1)n is defillitrtly one ~)hh~ lil1lJ~t expensive ~piD!;:~, Port!ll!ll!lt~ly. though I~ is ;50 poteli~ tb~~ it medl olJl~· ~)C: Ll;500 :in small amounts .. U: is often added .:0 enha!1a the taste of desserts ,011" ~ice dishes. ]ts raste L~ pUi'lg.e'il~. hitte,j' amd ~'W4;!E!.:. Sa:fFt'CllI is. kl1oBWi'I M fu;e an o(!ffIo:Ci:iv~' !ii:jt!ii/~Ji;I~'(:;r oHiSSm:t:, l'i: ,~~ds if! f!,!1.'! ~imi~:I~ troll. -Df 11.:r.!It r:iition ~11.to aJl true- tt~~JU otfth~ hod.y: II' is ~II'}' ~)i!ilandI1S b:ll ;3JUi, .bro!! dil5lM~ and ~Irni~ a ,(oa;i~ns and. gfrDlihing e""i!~t f"Q,~ ,p.1:HIi. ~:ffrol:1 e~iI!J~ I~..:.e~ the -eff~i:i to 'i:h~ llft4y 'llffl!~I~ r ft)(t;J!!~ ;illi(ll~itiS,

SI.'!.LU', SIEJIj,. OR ROCK

U:rU"din~;iC;3J ~tt and m(k~tt :a:I7I:' d:iftfc-:r;clllt trom !ih::: 1,:J~~liIIU if:o!Jhl~ ~;)~i'_ 'Fh~ 1~;Ll'VG! ;II (lJ)~-l1biii;ll~i[J'i~ of l-~li'1e~ illl$ ;_I!'!di ;jI;if\J;: less oQl.J~~~J!~'''1 i:.ed. .;XIo~1W" ~d .!l) 'i~lMJ;:' ~k Arrun'lffia recommends these ~It~, $;:rl~ ls jlu~ ,~Z; hnportanr to thi:" bood:y DoS- ',·'fflJ'C'[ All the t]9S.l.II~ in o!lllr b("!d~- and most fu,iGlogiC3il fimC!tioI1~ :rt:ql.llir..: !-=iIVt. Sailt ~r-\fI;$ ;1(: ;l.'IiJ ;1'f'p~liMi:lJ", bn~l1l.ins ~)i,:ii, ill.: fl~'lI'(n; oJ>f ft·I~·MJ mllid is ~11,~'i~] ~IJ Itl!'.: pJ1Jp-er fUD(iI~Jlim!;j.~Jr d'i:;~tLojJ!D and a:Ys:imLlBtron:il~ n whole, 5<rh [p((,V('IJt!i diiM:€'mti'oIJ ill! th c sto mach, Sal~' is a. 00 lJ1!J.j natin [] a f '!-\f;iiOC 11'":f111.d i1i:m::'., lt stimulates kap.'ra ;l!1d pitta amd Jl'll:cinf5 'l,iIUlt

£.::SA.M,E Sfl:D, XJilrm.rm I'mfk.r.rm

Sesame seeds :j'j[;::: II wlJ'ud{'r:rul. re]!il.1M:l1ali'fl:' 'food" cspe"::Dil~· for 'Io'tTia. Th~' i:1a'I,',~' a !'1tml~~h~!tin.~ ~rfuct w,hich ,S;llIol'il!Je~ Ihe- cold guc-ality of LiiUI1. HD~~J!"l.'i!"r, ~~~m~ is U~U;lll, ;]:"'Cli"~d hy p~ n ~~e with), ;1 hi,{!:h pi~~(,i 'Cttriii:itutw.rI, 5r,:~~m{'! o!i~d~ .~:re .... t!~ ~1mlJtthffiiuiQ!: ~4.i! the hm~> and help ,til[£~·i&.:c:.an ll~ravat~ k1iP1J1'i1.

TAMARIND. ']"~I':it;jf'I:jr.r1~r.l irldIi!ii

Tl~r: sw~~ ;1 !id ,~(:;I[!!r .;!IS~J;:' ;:)o[ ~hE: ~""f!i;JI rind Iju1rt is ,~ ~m.J.:iU'5- w~t:::rr.CIj€,DI· if] 7!ITJ.ii1ms. sl'm~bllr.!i !llld 01lt'l!tll€'rs, . .D1~~ jw.:i~ 'Df the trrmn rind i.!. (,:1tll",llcred. f-or .coo.kil~g b~· ~kii1& ~~ fillip .oflihll!· i'ilI~~ii.t'ji1.d ml~t i~, m:t.e[ 'f.i!,!j' 'f.iifit:e~~ liriitl'!,i!tes, t~I~li $(j_~~~:itiS (J'i)l1 !I~ jllil;le, 1"';i.m;I,l'ili~


is ,Ei miitd .I;3Ji't3t~lfC. It ~e-C"'rui M an ap:p'c:t~~e-r and bal- 0II11:<:e-~ hi:£l' pdf.rt oI,!~tCJlfticJll:!i, ·cai,1~ed Hl.y O¥e~pcJ~1,l i:'e' ~(!o ~b~' S1.i!!1 ;:)IT II!,UI~I~ ro~l~h;, Tunnrind ~hID ~Mbui: ciln ~\'~'br. th~ ~jfpJj,(JI ,dL"lsnl'illf used >r;ororm~~r.

'[U]tMJMUC, CWTI-iJfJi::I IOfJ..i,"tt

'11.!J,frn;J:!Tk i~ 1!I~J:!d! both as ;:1. :!ipil::e' ii.i"iJ a 005,I~~e!ti(_ It is ~ V~'[r llil.lJlr:,-iI]g_.. cleansing s,pk(! 1;I,n.~ n natu r~~ blood iPLlr.ill1~T and ~'iiit~llLel~ 'turmeric has a bilkr:. a~trin;gc'r.i~ lind p1!IrtgC'.Ilt taste andiss gcr.ic-:ran balancer of :111, thr~ d'!Il:::hf.!5_ ~~ ~tilm[lnatl!'!> piit'U di.g.e!,t~on. alI~at~ WH,1 a"l'ie~, p::'li~~ and jLii1<iety, iU'.d! it ,rerlll,J~ !\;(Iph(j ";1.ln~i.:S~~t:I'I~, T!J!'!"f!1o!i!rir: ,:'I]$~l .s;tii!'!l!J!b~~ !Jir: ll~· mune oS-y:>~~rm and 1J"~"~I::i~~~ !file- skin, both bdn;g ·wr.tit functieua, I~ is QA~Ll L:li300 in :pkU~~ bi:!C3iLl;;~ of ~ hl a UiiI: i,- L:jollll::j~ i' i a l, p res e'l','";"1 t iv J!o oJ:! ffe-et.

A,jiHla, 'Gaues~, RaIIgQU

Arl .lmJ\l!i:' o{lf G'fiI~r{l'paJr M{I'de W~~J HiNbs

AJ':Id Spi~ ~ fyp@1i1 $J'i'tll;iIiJ':l~ {Of' Gr2~~: Cfull':t:l~!il:lj

~hl"~ h ;]!1 i!'!fJ;Jj¢ (!of G.;I~.~~i!IJ \"'r: ~:[,~,,~~ hI U'!J! r publrlCJ:!:tj.Qm~ f1'!d:litji, TI~ dlr.:n on d~ rIJUkn .... i:Jil,': v~:se i!ih-ows ~hi:" i.ngK.d:ic-:rl~l.' used, all fuo'lJii the ~n.i!iri'lJI.ti!;.n1 of ~'h~ Lo,rd] of Cak~D:rk.i_ N~iJd~· ... i~ du:: spices J;l1- ~~r'W!ir):.!' ~(jI'lI'IlITI~I~(l.t (fmlilil ihe' I i$i,i:ri.~~ ilbl'li.\e) ~iI'i:

Jnto cur i"{lj~gd!! (k.v-.laf.!r. ~i11 'I~ml'l} Qf 11J .. ·ing G~ lII';::sil. 'W~ enla uged the drtl',¥':ing (lx-t'l}'!{li·) (I'll EI Il'h(l-toOOPI~T, then ~aa:d each Wla: with a :5,poJOO into i~s 'Ei~~igni:di ;',ITU. 1I\..,D :!iu~~tiol1.:!i~ work fmm top ro ooU:orn to oIJ~id .o.i!';~\l!rbiiiS a] i"i!':l.O)' placed ~pi~i; and PI,J.: jh~ narmeric QIil ]iI~I', no :tn:.illil.cr ll..!hi~re]~ ~:; ] n 1i"..iI1«1 t Other ;§[pt-!:C5 wi~h ~jmii.lu· c-olo r .R ud to!:~tur'J:' -calil be !ilJ!iJ.;s.ti.1l.!I1ro fur these n{)~' ret in )'Our parlltry.

:Ead1. mOjl~h il'm His. !"l~cjal, (lba'y or at lea".: :reai"])! ..;Iu,rins i:h~ G;iJ!j;e~il. Ch;iJl\I i1hi f~'i.ti~~, GoIi~hil'Ji' wit~~ she 'l::JI~i~ &unilr ~,n'!.! create this m~·I.ftr1j (bJ'J1!m ~il Tam in of our [D~in;~ LQ,rdI in. sll the hi::aiiJli~ food& .hat !H~ waJlif:S !ti .n use dail)'" lor the dJ!lJ!1I" d'Ll1d,refi. 011114 their p.a r.'E!il~~, Ji'e:~foiJ;~i'I~iii~ ~hL<l ~11'~.Ft~J':I.iI r:;!M~~~ !,hri~ ~he 11Jjt)]~r:r Sftj~1 ~1!1! i~ Hie I?~fti~ry ;!J~!id !:I;:mi!Kls (!~rytJolile !l:I!ft~ value oJ their U~~. It wiJl b~· fUll flJ r ~lie- '!"~IDt~ (unity. ,Mt~II"CilIIlitr..H!il1il. dlriy t:i'lk.c- th~ a~B]~h{ti'llili_g :iiligt"e"d!ii:!iiii!l to a, 8>1'i't'~[) 6~ ~ik iiJml aff.o?l' .h~i"ii t,;) tlCI~ ~)ill\l,l~, Jirii~ oIJ:rill!! ~1i.~CiS. r",1' t'liey Ui,vr: ';~ it'li us


too on. planet f..aIl1~~ and a:I7I:' M lo.y.ro hy 'uaoc!'<iJ II:§. ~ re 'I!(~, There are, of ;:);"!;I,i,i';'le, Oi:he~ ~ Ii:{t; l'r'IiI!ke' a C!it:;llurtoi :r:(n·!gtIU for our W'~in~ G;1J.!~~;1 ~.(ci er~joif~, ushig esseutisl spices !;Jjn.d 'IJ~~L" pantry items tbl· n D'e ~.ti'illlldardi :illll o:''ferr Hhsdu Amma'.; oonu~. ~«f11 ~n b:ig jars in ;t\!l:ry ikil:cilllNi. For aan.1!pk. bdow if! iii aimpler c.a!J)J:!~a; made- wiA:h :s,il( l1ea~ing ini:gMien~~~ ihe- fi've ~~I;I~nJ;:' remedial ('4.i!o&' described Iiry [) r, S~dlit~ ~]trHg w~i~h ~g~ir)" fD r Ci~IJ.f.ta's happ,)', if\i~Ir-gjvin:g (illi".e, TIl.ll the right aN itJ,'fO $'Wl'i'mJi...u, GnC" made: w~th ~i); jjrli~roi:diJ:!nts. and. the other with U1irty-ol1e.

Th~I7I:!' arc 3-1 jJMPO~ntt herbs snd ~pja:s.lis.~ 1:0 the ,F]g_ht. O~oJ:! fur each ,dillY iJlJf the ii1~(!Ji1.th. Each da.'!o' :ilil )\OU,Ji' hl'nf~" ~1it~i;:e' l~ oiJ ll(~i~it ~f~ f~Mi.!i'i~ lilie' i~~li'iI ~ft'l;e ~;Jy II] 1'~nr ~r!it.:nlll ill ~~m~ ..... ;,ry • Be 'CR:!!1(y~·;J ndl 't:JlJjtl1' these wi.md~·rful. 'roo& ,th:l'r.)U,gI~ou~ the r~Rr fOIf":goti'iJd hC;li.th ;3in.d longelO·ity.



'(10

.,..._.;~~ __ .......... ~~- s~tII'lIoJ'1. ~~Iln~ [Yirlk

J - ~l~~p~["I;;[.lrn~ 2, triifFIl~

3, timl~r.:il)d

.... tLlrhjl,ada .:l'!l~r. :5_ ~LIIIT1,in

11), GI(i'IC~

" ~;]It :fl,CI.!l[,ry]~

9_lLln[]~lic

1'11. n;~d1 pepper

1 w, mustard seeds ] 2, esffron

:I}, QI,f!!iI1J1oi!!

] 11,.IIl1J.IJVI~1:l

1 s. f'i::mL'li:5rf:!ek. j~, coriander

Il.utm~ j;j~~~r~l f~m!~l"«!k [' ~ cenander

tfi!llllli."

17-~)' 1.9. ginger 11I.nljJml~g 1(10_ SIIJ.r anise 21_n.:-o:m io::'D~ ll.'~~lmd il~Aml:

I-t.l_;ay 1t'!Ii,~ti:l 15_mint

loIl_ d. r.; ru ~ IlL !:fill

(,ehipi-) 2,1.ajK""a~ l:fi_ basil

1'9_ cardamorn 3ill n!W!o1m e t i d~, ;;l i - i9,rIlG


to

,iF. r.uiits

AiP.P].ES,. M;:l~ti$ "llliflf-t';.';il'lca

SUi'gll'ifly a:s-t~,i~I~~ and oo.ol,ing. ~~'\'-e~: olipp.l~ ,iI,~ ,~od, 1i:"~i~.I.'j>j~#,l ;i.rl(U h~, Raw ;ip~1~ oC;!I~lI li.;:ll:l l;L"Il~!i!i'lli-;;IitjQUI" b'11N:d.Ln,1!: §J,J'IJ~~ ~nd ~,IJl~ ~"'(('.._';. The jui"t" ~ useful ]111 ~1'[iit6, w]]~1is, and M~~dcl;~1I'" infection, Cookedl :iVJlI.es can all~l~Bk diaarhca and d.}lSiCllikll'}'.,

AIPR!CO'["S • .Pr-f.!mll~' .rtorm~~mH~

5w!:et, ,i1~~ uin.§'H~'!:! mil h~fj~i~ fjp,d('Qt.§. increose PI'Uir, h p:ri!:: O~:2 D IX" 113. w~m, :in 1'1 Igi:' qua 11 ti ~]! to :17i: Ui!!''fe eh ru nic wll.;5ti[.l'3tian ;3Il1d ~);) b~i!p in 'i3mm~.

:Ifl..I\jj"lAJ.""'!AS, M~lRT pn;mflilrjl1-oo .mlJ~C'i'11'kI1~

5 ..... eet and molJllg IU ql1lDli~f. rip~'b.m!lllm.; d«ID:1l~!: !.-1J'jm' ;ulm iIIKrca;w: prt:1a ,BUd. kl~piJJ'il. Thev '1:1n~'J:Ci1.t: lillWiC"J.:-, fat, IiiI!:L,\'4!~!I1:d IBp .... 1dLldi~ tissues oJ!!"id ilire 1lJ~ to alle... ~t.e (:(J]ls,t~ijJ)i1, i'lll;l.o::.::Ie ,cramps; and bUii'illl~i~,!ll I!I.! ii'lati 0111, KL1I n~ 11 ~ .sh 0 Iill d net b e til Lr.:UIJ 'J..v:i ~h m ilk !Ill r )llJog1II n,

CHERH.lM, Prw,ws .:rt.'im,tJ

S~~ut. !'.our. ii.:5tril~se-.I~i: a nid be.1Ij:iJl@l. dl:J!,l"fle~ pacify wJr'fj ;!ili~l k~iI:i~; hut Di"I;!J)I' ~ri':;:I'4;!;",~ ,po,ir.i\!t if ~il,keli ~U1 I~ rg~ ~mlJml~~, 11.l~Y are ]:1J'J'd ftl'li 1iTI~J1J~;J,l f;:l,I~~!!1U1~'. stress, :imOIb1I1J;3I lind. dfiX~j~~, im premcnstrusl :!i}'I1"11- drome and motion sickness,

COOONUTS; C~ fjI~~;fmi

5wi!'e~ ~ tld ,coc(il~itlg, oooomll.l~ pil(:iIfii~s I"ti"til' ~ tldi jhitl{.l' but InB]! .fjggll",ll"B'~ hphliJ when td~111 :illl (';.oc~ss., CQ<OOnilllit oilis useful for. ~k~l~ prnbl>?.lni ~u.:h.lH. ~LLI~L):-lIlffj_ C':'~flililU~: • .... ',;!J1~1I' ':;1,1'1 h~'I~~ i,1i ~~f~lifI:.LI;~h ..;a'i~"1 r'iJe I:S ~ilild

MGN K 'S OOOKSOOK

~)!jJJr.ning urination a~ \'¥cU II;; r.iI~bC'li, such as. IIIl.r,B~I:c~ ~f~~l .a;hio'kei"l 1'0:(,

DATES, P'Ji';!I(!"JliiJ( df.I)::·J)1'i!ITL'."I'

FC'C5h d,IIOCl' .fj re n'f('~t and e'OG.l.iJIg,.. ]::m'l:g,hdn~ and Im1.!l:ri&hill~ :ill1l q1!l3Hty • dates il1.t:re3!'i~ each ,dasiiM aud :ge1'lE:rilill:r pm'I)~Ob~ hJ!:l~ih. Cnncr ... ::~iom ofdates anid f~(!"(!"'C~ 11 'irlnpJTIJ'J.".!:: clii~~oju:r~, ~~~r' .m{:iMii~ and relieve ~ligLl(,,}\ (J'tIlilillia- 'Of date sugar can seethe ,i'I paiaful IllI.!1:S d e . .D ate s ;3J I1.d (C Lill ~ 11. herbs rc ii.c:vc: eo ugh s a ~ d ol'Ithi![' ailments of .h!· chest 1B,~io!"i.

ji[«;;S. fi,G~j: trrnr:.rt.

Frelih ~& II rc- ;5.we.:::t ILmd ,eaoJ:im;g. Tki::)" '('!11m >'iI,tlr amd pjtNr ;3I11ii~ [promoM' htpl-m. TIM!:r :3,~ :3 ~odi ~D!i.lro:: Oof .i ron and ~'6 Irm]ld. LLp the bl,r.,od. e~pedany reecmli1';:1~J!!~~ r"'n' ~"'Cllf~~~ iUI t~I~~J:' ,.;1". ilJ!!t~;'If,if'g 'jt;~ ii;, Fi&S ~'!:Je"Il!!1~~'!O:n !h~' J:!;!.:nn::;. R:I[(!~ 'irll~li~!::~l:iI.l~, h~rl;lXli!1il, dli'll:l:hr.~ 'I bnmil;l§ uri nation mild. ~u.,.~ some eelief :in ~~thmEi. F:ig!' !'imuJdI n'Dt be tdill:l1i w:irh m~lk or ~, p~pl~ ~~~ff~.fiitls. fi:'CJ:ill rlial'rh~ "~ii' drJ!i~i1;!iIY'

(tl'MPES" Viri5 l!";rJjjL!r{.l'

G 8iI~~ arc ~Q'Ll:r, i2\"".:c~ and k~lltiLlg. ·,rliic-y ~tnlil1illlIJl~!:!" kn'P~J;:l and pjU.:l a ud shO'lliid be used fDf V12~i'iI ill mod-e'r.1 tit)'IiI. lli:ed. i)U i'!ii~e' 4):.- ~~h sc k i!l'r.I-l:l~:i; ;11'4;! r:r~d"tf~i.!!.. IllINjllJil1§, they ~ re L~~~ need in ~hdJ" ~«~~, 'rhcy n Ii(: ~,w«.t. rom and ~rin;gcl'll', wiAih:jj cooling e:me:rgy and :fI g.r: ntle ~ B X3!ti,y"C dEt: ct. G ea P I!:!i an d griI pc (0 i1K'D ctl.IJ-llo§. a:re 't~lefll ror ~,I'Oi:deliilS o( uunation.chest pain, ,OOI!J#,-, ~~r a i~d~): ual d~fu;il~ty,

(n:RA.P.EfRIlJIT" CjJm~ pam dr_;:,

:S1jJ,l0e1~ bitter !iJlJdi ,eOOULtlg.. :SC'al~fL'Uit subdues iiILl.ttT :;!Ina LrICTI!::l.:56 p~i~~ and. ihv-dlri. U: .eil:JjOUI';;!J8!J!s Iw!al~hy iil'ilte,stiii~~ ;l'Ii.j if'~t~ ..;ii::!J:rn-he;l!. ~'!.y.~~r'lreF~ ;ni~l other ilifT::(:I;~)U~ dJ5e~~J::~ of ~ht:' d[~~h".f:: ~~tI,.

:n.~MON:5\ CHrHf J'~fnIl'JH.J.ttJ

S..ol;Jit :Ii~-il;I, h~ii 1'18, ~E;!i'I~Oi1l~ ~~f~ wHu, 4eto:!:ify a i'Id Ib ... U;'J'!~ce- p)ni'1! li:u~ !i'!"!;Ii~' S~·! !'!i!utM:e ·~Hl";IJ"':' i~~"" pi~'r..n ';Bld! ~.a:p.~J!I ~oltShl1~ [n iiiYI<ln"C.iI1, kmDIJ~ b~'it.r. g~~ t ~~ C;3.lin~ V;3J luc .. 11' he y :jj :I.t: !il.I!ie d f'Q< ~ M,gl~ ~ (lOOP res:s UI (("I nausea, '.·61~~~tinig.. .in.:!l~ggti.oni, !l-::l.:5, InClI'[ll~I~i!.:5jd.:.I~e..:lS; ;!i'rid. ki~~ile}' $~["I'I;':'~_



IlJMES. Oitn .. ~ .filt.fmr~itifcl'i.ii'

$Q~r il.i'ld! ~U~&ht~r biti!~~. linle'l ,CIl,lin val~, h'ut .ca~1I o!J@:ilil"llV"-lI~r: p.im4 ill ,~~rt4~ ;I'rod ~~irt!Ii!];I'i~ ~~pfm. T1Lt)l !I,;(;;ll~ ~h!:" pir.t;rr,o.~L1J'!o'Ok.:ing nature ofhot, sP1CY fi;l"Qcl~ . Lhne inlprove;s D!ppc-titi::' and d:i~~:;ti!)IIi, relieves heartburn, 1l<OI~-a ana hr'pI!I,"Ui1ii:i~y-

~NG;®IS, Mfmgi:ri"iml irJdim

R:ipe mangos !I.~ sweet and heating and b!l]!I.DC~ the ~hr«' dMm:s., MalJgo~ ~Ir.c alii C':mC'~.~C'[ and l:IsC':f.u~ In nel'p Isctatjon ill. ..... ""m~n. G I,NII1, UIHiIP2 !Il!1~n,gm. disiurl; ::IiI] ~hr"E!e ~s l;IIi~~ ~ic]'ded. ~i~ ~""h'iCh ¢'I~ thl!'!' ~~-eIJ) cl.[~.i(ll!i ~,md if!ilpr~)\<~ ~b\-e fl;'l~~~lr t)'F rt)(i'~.

MIELONS, Om.flfJi::: fmr!l.'l

:)J.\o,eet 3iilll:1, ooolii'i~. nu·l(t,r:.~ calm w]rJl and p~.rJ't1 bllt tifl.;!JY j:'1JI1'l'olfl!.:e .h!plil!'!'- Mdt;tl_~ h;I'!.\e ;1 4iU,~[i(: ;loCik~li. Tl1(: rind ~,m hr::lp wi~h J1jib~ nnd ~ tn~,;J I1d '!:,hewiuJ!; melens 03J1l ri!lt:: ve bI~edlin§ .gtil'U1!5_ M('] O':m5 ~~ou:kll be cat en ale 1_1 C' .

'O~ANG'~.s, Citr,!#' #rlf:Ir.~:;

SOIl r, sweet a n~ henting, !lJI]1! nges ,ildfJ ",lila ,;mdi ~tin]IIIIai~C' k.::i.~m' whnl rt~l!tC'n ill exccsa. S¥o'c~: or:j'jn~ arc ;3JU risht 'Mr pJtt(f.ib!IJ.t "our o~,zs. ~m'rol£" this ,rlCisho!!'. 00 1';II:riI~e~ il r.;:: us~M :f.;)r blle~~'i~ti: !Si,:iln. s, ho:;:rl7l(t;rrhlJid~, Ibw'lJd~htlt e~.h~ D~)';I"(:t; high Ib~d p'~U[(, a~d i~d~Mi{lolJ_

P:APAYAcS. C.::Ifi.m pi~1J1i1

Sweet o!Ji"i.od heating, palPa)';iI~ ealm am i:h~e dJW1~b'U't should not ~ tt.ill(.r::11i M'OK. tlhilU ODor. !;Ii w;:(':k boy pfUil' oom;!it~t!J:tii)nt;. Th~y .ArC' bdpfll.l~ fo,r c-ou,gb, ,A~thmB, U~Vl![ and. !ipj~u, d.i;>O'KL~'f;5.,. The I2IJ:ry:ml!ii iil1l p;3Jp.a:ya~ e-nH1.;'J!Il:!je- dige.sti.tm_

PI!ACI ffiS, f'rI\!/lU1 ~~irn

Sou r, sweet and :b~lItililg" peaches ~~d~y v.;f,tn. :and! Il'l'ilInlil!lte- pitllll. Til!?)!" ~1171!' used ~r~ central of worms amd the 'tIi',e:rtifi;i;!liit ,Qif ~~di'l>;!y ~~fl'ill!..~. hith f~e-i:' a i'!(U ro!~s~il]·I.~i~lr~.

PEARS, FYHi~ '(iJmJfj'IHJi~

~e1; :!j6LU and. oooli[l~ p!~,~ :S.t~i'I~I!IJliti!' 1.irI!~; .c;'l~m ~j~ illid :redi,:i.:x t~pIi!ii. A p~iI i' o:;:M~1ii ilklTie- (illi 'li;:'lf'

11

&t-D~ diarrhea .. HI~1f'5. call1l stimulate .:he- a,p~titt and he'lp ~i~ilhinedl ,~I,llfl_~,.

:p,n·fEll.:p.P.ll.IE:$, Arum-m (:Ll.tm:r~I'~

SlWi:'I:t, sourand henting, rip.::: :pim('.fIWia. are aoething to 'I.II1ti~ and kI'iIp~J~ sndall I,ii,j:!;b.: for pitta. Pineapple is he-lpful ill ,(a~2S of .i!llld~g.e~~~oil ;llJndi ((H~!'Jtipolt~on. U:'l puil~) R:lk'l('~ sorne ~m inL1!!tkllll~.

:P'iUMS. PI'IHJ:!.t5 d[l1m",tifl'l

SW~~. as.trLI~~l!flit a.l1di LOoijn[!;; phlilm. il~crBi.!ls£ k.::lp1M. [11 ~ii'I:3n ql,l:l!l"i.tii:i~~ thl!;r' 11e1~ ~he- .s.r'b;!ifi, p~d,l,loe !'t!(Io~~' b!,;)~ld, '(ll~i! the '!t'M~1I' {I~~~:i'!,\li! • !:'"~t' ~,m{l di;:;1!1 the ~~:Ol'tl;3J(lh. P.i.lllnl:!i II,K 1,IC'l'}' !.!J:!idLJJ in suhdl.!l~ll;g C'lI:'cess 'I<'t'I'ti::I a~d prtM' ..

~M!BGRA,'P.'ATU; Pml.r~!· 8r'ltJ1.~~~'~ri

:; .... ~., ~(IoU r ;.1 nd ~~. riJlS~ll~, ~mmr::§r.J nij~~ 'i~!t'L"T:::W::;~ vi.itfl' !I.lldi .mecl'('~~ ,piitm and ktJplJl'i. Th.-c=j' prumo·te ~h,,:: :p:iOOw.cti.otl ,ot red blood. c:cll!i ands IT',g0od. rourtC'llIlie, ~7!;!t aiild heart ~CJ:il~itil)~-I."'l_ ]~Ii'I'~i:'iiijil.t~ iII:i\I;! I,l~~ to i:l't-lI! !1~~I~~~I, j,\llrl~ l~i~~. ,.,~~~ '~H~! m(lou!l~m~, ~~~~. l~mh jlllli((' iITlI each in'I~:>triJ ,am :.;oop ~ m~d:J~!t a 1"Id! ~ drep in t~ti:: C')'i:' Ci'lirl reliC'll!:" buming ..

RA.$PIB.m.Ji:T&$;, Jl'!tl~~~ .tJ'r:~4't.!;I.j

S" ... ~et.iliglltU)' ~IJl!Ir ljI,ruli .1~~rim~mt, l<II~p~rr~ .::.1ilirm· late ~ and calm chpllJ~; tatlt'~ 'ITIlO'i:'e ~lwJll. tI,I,O h~]ld.fUh lit a time mil}' C3i!illiC: ';P{)m:iling. Mcdidll;3J~I.f' they relieve II rina ry problems, D:teoi!d~ns gnins 3.1~d. hem- 00 i1r'h 0 i,d3.. ~ii.d 3 i:e able tc :::10 ...... b~i!JiI~iI'I8- and tfl'ili:ii'O:i prohJ:5(' menstruatiotr,

ST!RAW EU1.RR~IE~. F"t1WI1i.::l Itjr~~~.Ij ~~It1'

Sonr;, ~1iRoI!.~ :l,3iti'il~gJ!lIi' and h!!~:tim8:. st m'lilibe-I~r:.ie'.'i iu ITI~"ti;'I~rt;"1 titH~ ill Fe ~U,i~:;lhl,e- foO r iIIlU ti!~,I;:rt~, D;i.ily cun':"'1!Imp tion rLuJi h~lp' in (HlhnOll<l,r)' ~~~ben:;nLoI,li$L'!L !lJ!r' anemia.

WATEIMELONS. O!r~nLiS' 'inrlg~~i~

SJr ... r:.e~ ;;L!1(1Il)i)I.1I~!1s, 'WOII';:!!!ilm:lll~~ l~rov(lJ.:~ i!o.:tplm ,~lld viita ~nd 1I',!!lre\l'('~ p~trill. It ID<jn.m~ ~h!'!' stool; a nd flushes the Ikidin~f.!i_ The dirrcd. pulp, is used ~1Ii cosmetics tID i.mfi'I,'CI\'o!! the- ~!k:iil.


Vcgctabl(,':s

B-!}~HS, B""r~t 1AI,;!~~i rJ~

Sw~ct ;l1l1.d ,hC;3Jtirig. beets increase pjtm. Their B~ko~iL'~ nature and iroLl oonkn.t hna~ IMl"il a blced-pmducJng focd. Ell!e1::!i, a~.d be-et ~"Q[p3- 03J!J'~ euell'e~t f,[~i' ~ITJlI CIT .c~lh:iU'ljri d~1i6~tiC:r"

HT['[·iI!lR. Mn~)N , M'''1Ji(ilrd~Cil1' ,chlilrl'ml'T.a

H:iltt=:r and coo~i~ bitter melon can ~1"O'.'"Ok-!:' mJL1 iII .. id ~clth!! pillr2 ':l.i~dI t{lpl~ It is i,l~~1 t,o tli\~at f,*~:i', '!IIft~l!'!i;!" ,~M.~~~ ;I'!t!d \',r';:)!i!n:i;, C;:)I.lk~d.lblii:r,:r melon ~ ;!?Od tro'u cl!:!tmd~ 1'111I;:'lh'!:'r. [t is :b"iJ'lJdi fur p~,gm~nt wom~f1I and dlaberks. Drop~ oJ.f jukc' Wi the nOi:it:riik, C3 n :r;ei iii:: ~iit I1iL i Vol iII I! •

CARRO·"rS, D.:ikl(;U:l' mror.rr

5w!:~t, pumgmt ~nd 'he<ilin:g, ~[ro~:; UO::: c<ilmiin,g {IJ r 'J.\l,tN aJnd KapJl'L1' but stimulate p.j'jJL1' vllH:f1Il:aJOCIli ill C:ol:cess, Ca 1'1,))1::> a I,? di~f!5ti\l"e; la:utm and can dew::.:jrj ~:he- oody. "TI~ey are I,lsed M treat ail'l~i'Ili;:., chronic iilld~tim] ~nd cancer.

CUCUMBIERS, Om.iltw.'! :;:atil!'tl'~

S~~u~'. ;:l.s,tli'iiige~lt ~i1d Ol];oli~g, cucumben .i:II(.~!';ekriiph!il, Th\!}' 'i/iIO'ri'!: ir'I;jJ.8i~iJ.Hy oi(;iI ~de:'l!1;iioli!!t'l. c;!I~x.e(l, I;:;y h~ij~, ;;IJn~ rhe j~~K;~ g,i..-e::; iH~~~,m I;~ I1e-1JW rriJief Iv any bumi[j~ sensation urn the stomach, CL1CLlmiOCrs. cure co~stipfltil];Ei a ~d ceunteracr b.r~il'"ildriljtr and ~.:!itri;:;:.(1 i' d!l,1fld~la~ ur.oe,fS..

:nDilJIL1:.NIECK fMN 'UPS

Fern tips ;iH' ,il ddocBCy Whe-Il ~hcy 0 re ril:k.cd rT0C5h_ Titli::>, is an nt,FJi'i._gt!iltt tt.r..(U t~l: is If.&hi: 03Jii\d E!a~, to, oI,I~t. 'l.Y:;'J"Y tl"lt"I,J rfi)ol)d fCl i" .!;~i,pffl!: ~~e~)llk H(,w~v~ .. it

MoON K 'S OOOKSOOK

:fIggJ1n'ate;s IlI1rn aJlltD needs to lIN:: eaten w:idl -Dilliom ~f~~l !:Jl,i'liC ft~ii' t;a~a:ild"i£ out Ht~ wind eI~T~eaiit in the ~fJdy, ~m 111~ ~IJ!l)l;; 'in less thun ~,,~, ILl hm!e:. ~'Ii~\-el~ stea med 0[' boiled, ~f il:hi:'Y fj:re Il.W('ro.;iliJ!'i:w:di tllt~y become unbca r-ilbl:y o~trill1g.1:lIl~' and unctuous, lI:hq' s.houid be eaten. no mosc If,~n 011«: or I,wi.a: i!I l'lt:~l, :aoro!J'.d~i"iS ro Hawaiian (LI]rnnll'.rad~tiolll.

M USil:]iE.OOMS, }i,..i~l~r.rjL'lrJ~~

There II ["C" :m1l:IiIY t].'P~ of'mnshroerns. lill ,gcDt;:U~ thev are lig.ht and dry" 'wni..::h. makes ~i' a g.o,od. ii.10d. ror K!ilf.'itl p~il"ll!, Theie a".:ii'i.ilgen[ ,and. ~'!J!I,e-e[ ta!'l.i:;! :lJL~;;); !TI;t'il!e ~IM-em j);u.:ifyi!'!:g ~t), pitj¥j, ~(~pill(j ,~Jid. pi~t(j eon;S.(j.ut~d. pl!o:pk mll.y ~1l~ th~ITI 1r.iI ...... HO'I,~~r fur VI'iIm, the muahmem's iight and alitL"jnw-:~~' qIl!l3~[t~· :11Il::i~ it ""M~Y;;!Ih[I,P.l. This. q'il~Ht}' js sCljluwha.: c","1.!iilitem..::ted ~- ... I~I'I lifIUi;'li:I'~~[llif~' ~I ~ .;;x~I)~d. MiI!-i~cl.I:'(I.;i;ITIS ~~Iould l~ '!.'~'t~f1I in m1ooeJ-,,1 W.[1(!lJ'IH~ ~.l:r twice iO 'W,!::~,) ;.1,0;. Il~~~ can be diL'lJlirr1(1:': ,o\ ... ing to iils tmrJlIi.ll\r. ItilI!UIR:.

RADt~SHR'S1 fl~pil:i~il~ j~~iiio\l~~

i?t!i!t!W:JI~ ;1J~~! 11t;!'i:t!'!~ [!;1.;J1i.::hr;:s ;IIl'r,:' hI:' for '!If.iffl ;!!'!d. kIilJ.,i\i~, Th~y ~m iliTIiProv~ di~~~I;)J~> help :rdtr.'ii-!: ~, fb.l.'!ih the liver :i'illld. ~~iI: rid off emt~l'tin=i'll \'ffiIm]~ ." .rh.:- 10'lll;. whi1;(; dtl'ikfllr: L:s. aplXiaiiy I!'£li,cti~.

SI'I1'1A(II, 5fr..imrlO!!i1! (I/t:mcro

P!JJ!~mt. b:iu:('r. ~i:t :md coo~iJjg, :;pim::!lch ].:H\tivol;:~ ~m an-rli prttl~ b!llit CilIli be C31nrnio& to h,~l'a. Spirl;3:rn is Ucif!dj to i:rewt aci~l1!!na, and m1!l~hs .. .iJ'he- juice iIIpp1if:d -e:.rtefii.;lill., OlIn ~Iieve .s:w"dJini8,-

TABJ(!I' ROOT AiND- lEA:f. Ca'JOCL111i:1 unrrerlif.:l

:S1jJ,l~1~ p'IlJISJNII' 3nd! neither ito I: no r cnld, ts m mot .int:r.::a~l!:!i, illtItJr_ TH1..e I."Cl4lI~ is HI~"::~U01.!i~ a IHI H1..eary ~i:lo 4li~'i~:, hut if di~~d ~ ... e'lU i~ :si~i; 'lfiU . ch ]~:~r'l8J!h, ~t ~hlJllIld t<~ ooot~NI ~,~'ilh b];a..d:" cumin, red ca ii&~JRIJIli"L, :&~IIWar::1,Il, ~e doc or ~iD~e-[. ·[:3Im rool· cceks in about ~D-M mimites, II~ casas of d.L1' ceugh, .iLK!! root Uiquiiliie-:'l .:hr:;! ·CCfl,!lg_h a i'ldl .el:pe~!I; I1'ICl,!loaliJj~ Th,ro tea~ :i~ bithi!]; sw,~;et ,~~lI;l sH:gt~Hy unetuous. U'_].;~ ~,h~ [1j!l)t, ~;Lr;:) leaves contn in O(li;dL{ ~dd. iu (:r)'1;l·fj~ f-o,utJJ. ~f eaten uncoeked, these .r:ryS'tIlJii pri.cbl; ~h~' digs:t~\'"e orB uds., camiJI_g pii.i~lfiL1 ~~miig that can e\\~!J'l be dea,rilly. FClI~ i:U:riI~1 tely. ~fl(!;kiIiS ;;7)lirim~'I~~I!iI~' bl\1;!il'k.'l dij ..... 1i flii;!! ;ji~it!..



aIJC''fiaJtilll,g .fi~e- IK'I:Crltijj~ hazEl rds, Tarn t1:1'l'£ mest be~teu~~ (.ar boil~) fo(!llf .1.;l'J;-!l'i~ I~i'ill,l!t~ The ;:;:":i'O~dI l\e;1 f is ,r;: ..... ~ ~tJ, dli~.,. ~t!ibd~!~ prr.rolt ;I'!i!d. ~~ !:I:!'!~dltl!..~ ~.4T~ dL"\.li!:lt;l. It i:§. best oook;:;zl ""filh Cil doc. ~ ud ,eu[jllilll seeds, which milk.C"'.i i~ b:it.i!ndng fur mtf.l d(lZh.~L .!loth ~hl! reot 3ond! the k:3or should ibl! eaten 110 more thfllll i~i',ice a l,weI:..

sWiEET P(f[;\']'O,ES, Ip.!i1niNlll' b.iilmm.;;·

1·:l~"9 'I,':r. wa 1m ilr~ ~. ;5. 'w·« t p eta 1:0 es increase It; a pj rt"1'.. 1Jt:spite d~e .iflD.el "potato," the-se :a t"E: EiO~ .I~Nl1Ih.E:B of i~l~ I~ith.!'lhade- fil.ii"'I ily. Tlhei ~ Io!i!:"i'i,'~ ii"'I:I!y be' used ~,S, ;.1, 'i,le.Jj.~~;d.iler N;!I! ives ,~,f 'i:I!1;;~i!.;;.~1 Ali~f,:'!i!C;IJ •• hf.:$I:' n.-"J;I. ~i...-a. O'f ~h.-c. rlJomimg ~I.ory esn be- ~<iI'C"u b-y these who Ci!irlh10~ '~;3Jt wL'lito[! pot!ito~ ;:md a:m· IliUHoi:! 1l'l.!l1:Ii.iHoL'li1_ The ;fI;t'l1iiiia.e~~te:;rud. \,Hli!~~~~ M~ high ~I~ bets carotel~e {vit;llllhi Ii. l--the' ~,d,~hl~i' ~t~ .c1l-;1~1~ oCoI'l~r. ~t~ tli[),i'e' nu~riti;olJ!l].1br.)< ... ~ mild1t ~~1(;j~i,,~ .~M nu,)' (:R:;j~~ ~;o;.

TURNErs" !lrt1:s5Ka rnJltii

~~i~ 1Pr;r~-~~m.: :l!iid '(:CI(~'liii~ i~_H'n i~ oolillii'l~ alU th'f~e' ,dO-¥ir?i'j, They I~~I rif} the ~y$!~m ;.1 IHJ h::!I~ ,I"~ I,rodll.!~ IUlfJR· M'Ood. Tnmi~ ~:re IPre~~rrib,~d to r hi!"il~itlg ~111 cases 0·:£ jnllflldke" .:<dClillO" !llown"Mti!;, scablcs, psorla~is and eczema,

YAMS, Di{l;!;[(li"M

The true rolil1i~ (tuberous rcots of the lily ~n:rni:lf Rildi oruslns of onions ;3Jnd .Ei!"para,!:,'1!I'!') of Irr.di:3i • .I\frica ;3Jodi i~e- Ca Ijbb~n lack .v it~.Il1lin A. BLlt the:r 30ft olllB'tihdflftiil~hloi;: (oe:(pel 'j.·,r~t'il~s.l ;!i1-L'(iI ai'lhhel-n1.OBh(l;irllal, ·U1~er aJ'!!" similar t,o sweet rotattol)~~ in iml!:lf"'e!l.:;img hph-.IT, There ;3J1f"';: lnmdreds of varieties :r.:n]~llg tmm. :;\'Io\!:e't ~'O bitter to t~"!~~1 :5om~ arc used. to euakc pOllVtm in ,[)eriu(e- !'.l,W:llh~~. TIbe q[la:5i-ya.r~u of No.r~h Amerka ai1;! ;1 1i'I(~i~I-i1~he>i,l 'WI i'ie>iy oCIf ~~"'~I ~'l'Ir.iJt[l.

N i8ht!<hil~E!! is :i'-lJ il:he ~[I~~.i'laC~E!! film'i~y of 'Fih:vr.\I"i;!ii'i il,~ !)'!;I.!'!!t:. H: hid~!(1!e$ 'I'hr: wNi,\!:! pot;I'i,,),.ei!'4!I?I;'I~~i'. '[)I!tr~~~(ii. red. p(!pp'~r, OIIi~irum, 1-ol:i;:r(NO .jllflld 1ll4i1li}' 9rn;:'J~ "..1:f" Mimmtn~!-. 1J;~lladolmD (AI'r(l,/ifiI b.c-llarlawl'll' o·r d.Cl'ldily i"Li[hl!'lha&i!) is. from ~lti! s,iI:ine' fuiiitil:r .. So:me- ~~di!::l,. I(nii~i(t;r:.~, ;1 m["~IIi& tlileln, ,aoC¢Umi,li.'I;iI~ IHI i~~)IIi(l~j.S ;.d.-

,kohlds. [plfiimuril:r ~o .he-I:r leaves, 'lIlhkh ~hollJt.m 11:01: he- used, Ni_gh~::lha(les .;'1 r-eo :rela'ted, too the ;liilf ~'lo!i!li'lo!i!li'It. (;_I;':;~S 'lI 1:1;:' n:]mlJi~dI hi wfL[\I,;!n. ind:!vid!J!;IJ!;:; h;1'!.\e ~r:1l cured of osrenarthritls ~~IIiIJ:pI)'" bJ' !!b~~!tinitlg from lin :ru:i~futt;s..h;idc: [pIAnt;;_ These foods should be taken nlo-du.atcl:r, once o,~ twice a WN:k, and! not mixed with ;r-ogtll,rt .. milk 1iRi!IOH or eucuesber, ~ udividuals w·j~hi tJdH;:'), ~I{I'n~, ;!1.'I;I,U~tlJm~ {lor go'l'l~ .1n:·IjI,cl",hr.d ~IJ refrain from] most IJ ightsb~d('~ because of the Ihi'gh o~iel:c: content. (KidJ~e-ll :S:OOrt4:5 ~IrO!: oCakiljJJlJj oxalate .(!I)"~-tl1It-;)_ Oihe-:r hiSJl ,(I:«1late fDOO~ a rs: spioom,.iJ.E;e:t '1;;'1J\'oe!l. rh~b~fb... p:!i r,!,:'lo!i!y. ~m~befi")'. nuts, hl:l!$ iea :I'!~d ~(lo;)a.

lRGGP,LANT.. So.l'I~jlJmn l.tj~(t,!r~I!1'M

:E:ggph!il't ~s Yol:!i')'I pO;Pllbr ~n Iiiidiill. thau8h it ~ not as highly ~ii.!i:li'liirnii:ll :I~ fl"'i:h~1:' 'I.~~i;i.lil~s. II ~s ~["~li"fI~~ .... h:I~: t>l).i';i~ 1:1.;1 ~he ~)~~r::m ;:I,l1d ~bookll Tiltl~' IJ;,r. or~lm IJilIJR: 1:'h;J u oncea \,!i!'(':k. It is 1P!J;m~~int. M'trLn:~nt OHd. heating, ~t CnC-DWiu~!' agrj~ and detoxifies ~h~· eelon b!llit should not ~ ea.~m h:r ihQsoe with kidiio!i!:r [I ~ tl}i1]~tcJJ-~e j!'rntr '!r:!n.'U, G~li!;IJ!:,!~, 1$ 'hi:gh [I] I.l:-;_.wlk: ;L-cid., whkll (;I~~ .h~ oolflj["J~~iolfll of'=!!klurm. ,o;o;,illilt(! ay:.lilh

:M'FATOIES. WHI.'["®, So~a uum tLlbcro~llm

CfM)l. I~g'h~: ;'Jilild d i"j',. ·i,.dLd:t{ 1i<l'Ii"o'Ji(t;e::; ~lgg~"";I~ie '~j\ii; b~11:'111 k.aphli n nd liitl1i>!:": ,j! neurrsl ;r.lIlId IJU pi~m~ Pil~ t!ll:5 ElIJd. h~Ii~:; do best WLtro belled 1oJ'~ ~t~w~d. pO.1:I.t-IJeIi. ".Ilbr::~· she L1 id b c: ea t rn t10':rOO 1roI: 10 6t en t:b an th I'"C"C" .:0 :fii ~ dajs a ·bHI:e J1ril'a propl:e .carl uil: 1lI1.lI1:!:£d. potatoes, Kfl~ propl\e i~~ t~~1i' pOittJine'i '>-'feI1 ~pjc~ ;;I~d mr~i~toem;;.d .. L='Q-til~, bcin~ rich im vit:illlll.:ill (,!!! re HI ,oM fiYl'm.(llJrr cuec :for ~CUI"'!i"Y. Arr. impo rit.jUlt part lOt ~Itl:· mllJ~:rkion is irr. the d;jm.. f..a t, W 1:0 ,djr,:e~t. ~h~¥ iii I,~ ~!fb1tIIll~JldQd OOi' [peap]e wHtL 1~I!:r.'i.'O~l'l il~dia.e!lt~iii or Ui.\\2i' 'IileiiI!1'!:.ii~~. Htl';."~Ife'~. ,e~i'i;eiil ;'Jiolio!i!. tl'~ ~ ... :i!lil r~lliy ~1,;Ji ITI~l~t~ oO:j" ~Ii p~_J:r flxi<!.l.r.;rjJiIllyji!!,~ti4m~, the r;;l)~~~tI' ~n~y b~ cti'llni· patjug arid vam 9~'I,'atiJl~. P-.oh1.tDC""Ii ~1f"'I!' om.r. (if ~iu' rew !"j.ishtsbadif! ptln~s thl1!~ mil aOCl.!lmubtl!! eiftou.~h. 't(.!X~i~S ii'! .h~i'f" ~ihllo!i! p.artiof~ to be' ;fIoWi:it]:r ~D;(tc, 'RIori:~ni;ri\l)ly! i:!,ils is .e;'s::~tf .M)r;:'!~. cWh~:rr;:\"r;:'r rhe ~tin h;lt: ,;'I gre;m :.;hlld..r.. I'hi;:, 4i1k~hi;d~ .sol~lIim· Ilmd clii~I!:Oli~m· h a".!::· D a: L'lmu lri b~ ,d!l):5.C to tb C' !i lIi [,Ii CC' _ PcdiD,l1: \4. i nih .or ]e::ls ;;1Iff~~ a I,"e;l" wil] ~lYifl,-ve- ~he- ta~~n!l. ra.-a:tOi!:'l I;~d. ..;II:l.rk. ~I, .'l!i:.c;t.;!I~er


,[OMAro:eS, trcOpcrSictJl.1 ,e3CuktJ,tur~

Tel mato es, thr.!!1Sti], a i~~(liI'I~ the 'I.Ifil)fl,(r~ most poPU- 1;.1,[' ~RI4.!s. ;1 re ~Il~ !-~,my ~(If':': i!l.~ ~(ii 'i:!:J~ 'limn ;1'!1! b!l)dy :iRa should be i:'iii.(,1J IRO mere than ORa:' er twke a w~C1L They a:l7C' GJ1Ly recommended i:11 Iii.!l'Hrvcrill '!<'fI1u:n cooked with certainspioss :fiu iK:9~~ll~ pll!~D!,;~!>. Sour and ,"ligh~1y pungent, ripe- tornQ!~Oo2:i LlPY!~' ~m, ddfl:i~~ when emen r,~~,~. !loS- dtl, greltll !;I,rld }'i!llo'j,~ 't~;;nu!!IJ!~. Th!:'IiE:IO,ue, tomatoes must be eaten cooked .0 ma~n.11 i II. :goo d. h .rilltill.

G rains :il:re du:;itliicd a~ :;w~ct by .IilyuJ'I-'l1:dI'l. Tru:~' ba,'!,'l! a ~;rall.lnd i:liIG.> ca.imill;[!; t!ff8(~:, smecthing au.: metabofic !liiJiUti.'6i1':;_ WMU~ i¥~il~~ a!"e In!!)~ IYL!li:li'i.:i6~1S oIiill!! ti-oiJli!I~1;i,!iil:S I~~;ni ~f1li~~ ,8r;aii' ..... Vi'f,ro!t~ ;h14 p~~j\li':

I;:;r::iIlr::f~l; fL"TJm ;J ~_ld hiJriu~ll tI,[ i!:i!.dn~. w'bilk: kf~jlll("~ should e"ilt .soml!"L'fb'!IJ.' less, (;'r<l:il~s IPruvjcl.~· the' en(!1"S"]f fu:r w"Or.k. In I.\.!.:ia 3i gnill mar b.i:: 00 PC:ITI"Il.: of ;II {:CI:fl1iph~:t~ ij~(!:.lJL, :p.a.{:ti1. iyp~' of wJ,o~~ !5.~i,-~, ~u~ ;LS, ~r]~':, wh~~,~ ;'1JI~! mUh:!o, ~FI~ ii~ un kUI;I'; q!!!;_dH'i~. SI/!'!];· ~~ mUxt'd with 1!;I'1! lns In.!}' cause .g.iI~, 'wool!:' :grflin~ keep thci r pFf.l~r(,l 'oo.:r EI yc',1'1 r, i'1Q1LJ r should be e-<itcn wj~hin t~;,oCi- t!f!2Cks :il~l?r SJl"ilJdiul1I[,!i" ic.5.t it b~m112 ruU>!I'fl.· .:i.:-, n'l'li:iI4~ 'bffi:iiJ:io:;: J't!~r:i!ii.:i.:-~i,gl~i IHJij~ ;t~te'r ~be)' il r'i:' ll,ll-:_N, Rd5i111~d, highl)' proc~;;] 'llhJl!['~hm1l,J not be emen, w'r ~t C'W.::; the irrn.~tin.jjl tract y;;nb a p9~l(' that is orustipatiug alld dcb.jlitil~c;:; propu ,Ei~&:imLlaHoll_

R.lc.m.. O~~ StUjWI'

Tbere ,ill:!:" O-11~T 'liO~OOO varieties of rice, u ~!> the qll('('n ot ~ rains. ~~be- staple feod roll" most of hums m i,t]!, SD:nV:l~ ~I~ countries throug,holilit the 'j.\·\u:idi. Bi'iIQP:I'{I'fr js, the 'fiIIIf.iA!lLl~. a ro'inail:i;:: ]QJ~,g.&F.I i~Derl f,iO! fm.ln h.oia oIiiii,! ~,;d.:.i!1.til,I' that ~!o;i!I~~'ice~ ~,H ~li~~ ,d.;.sil:i!il~ Ii l~ ve i'}' ligh. ,md O>I_llrll~[!:, T~;\nu.i is .;In ~;';Jl:~U~Il. ~t'lh~~!I.!~e grown [1'1 North AI1IlC"riiCll. AiYUJ'l.I;('M 1rOOlIillIlii::Ilm unJ."ol[-sJ1tedi 'whi~)? 1uWfMlIi !niU'd wLth MLm[!l.rilal, ;I!i dish -C;'l lied ~1:iI.;:iI:i¢j'.I:. ;l~ ;l m[l'i~f~·o(Iiet to ~~hi'loQe. (:·Io:;:~ i~!-ll! OIIft~ !ii:Juv~m;_I,i;~ i'!1~ s~.r:Jn, M~I~d ~,~ ri~.,i~, ~t;!i'!'!'; (I,f ..... lThidl ~ K:I''' rolJiik-d l±ldoR' miJ~lfilt:, b~ redu~~dI mu· tr:.i~iol1!ill value EIl~d jll,-!:rNI~ 1W_phn. b'IJ~ EI re :rMII"C '~~il}' u~[l'Ij~l~t~d, by d~liL.'ll~e ~.:Oi1~a(l1t5;. ]U~ is, oli 111i,l:';II:de-


E£lod which cal] be eaten Wi!ihOLlt ILrnitBtLoIl~ even 3it -e~ry iI'I'~I,

1l'.rD'WIil ric:c !:r:[~r-; ~t:I, ;_I,!f!jI ',~'!iIJ~1: rio: ~'.'j~h oI)!ii~)' the :oou~1Th husk HfII1Q~·-!:d. bur the bliflr~ 'iJilliD ~~'.rm :in~!!{t, Thus, t he- ~ life force Ill] di EI bili~)' to ~ 1Im'!" i; [0;: I~ irr~ cd. ~ t is 'W,IHlT,1:illg, Ih~a'ltf. mol:i~' ana. 1,'OD;[!;h. ~l,'icrt aud al5-tr.inv-r~!'. :lit L~ b;]bl~c:ii1g fn r 1.111111. bur ~Ij~bily UIDoobi1dl~~ l'oi;;1J" pr'w:r .m~ klrphf1. Its hi§fu f~b~r pn:¥l.:fIIi;S ron~~ip~· tr.f.m, ~tb5. g,enu ,DUd. bran '(0'1]1::01111.'5 [pr'Dldms. vitamin .B ana. lTI~nC"ral1s. not :roLlr.id ill. ,~hi:tI:: rice, It should !be- welU D:l--Dked! :1!ruI ~il d1oE!~,'ed.. M i.I~ns [t half a ud ~~a]fwiil"h tJ{l,rley willi o:~U i~: fur P[1tM. R~CI! :l!iio(l ttu]~ wml;ir'!~, .trY<l<ir~~ ,f,:Xlj];1 ins, d ispds r;.,~il1:~!I;o'!,

'WH:EAT. JhtfcUfM'

Whe~:t is ih~ ~;"j\'~est. iuoisrut oi1I~ .:IJ~ ,gi';lii~~. SlL'eJI~ilit f-tirr 2idljlhl,~ \"~1,81',;: il'lil~l, v~Il'-y SIft"l'lh1(]iil!B whe-I''I ~e-i ..... e~ 'i ... i~h ~~d~ ~1h_~1; ~R: C(I')l nnd lOlJ~., m~ cheese, Wh~~ is :b-'90d. '00.1" ~\I'(,I and ,inlier, but Illirnoo.l;~mdjf~~ fUll" lu-rpJw. lt is ,~IL !>LliAN fo r hard phy!;H:!li, labor 3iIlAi cold elii~';)~_ WI~e-at i,~ the ~I)"(I ~,ooi: ,,,,i(it;!'ly I,l~~(i, gta'i,~ ilill i'h;; iIi.'I.J[I"'!"",, RiA~ ~s !'!U!T'!bI:J Ij'!lr:. U!'! f(lr~II!I!1~,l>ely, r!iLll!f~ p;:'!l.;lp~~' hIII\I"C: ~ ~~K jillll'QI~'JTIH~ fur wh!:1:!t-!l'-tl~ 1n 50C!' persern s in~ some sreaa. S~u:d~ have ~~I]I«d tthi!i 1m(:;::P0;i!Jl(12 in early inrfanc)1" Il'l!rilaJ~ ;i~ 'YOLm~ as iI::b:ru~ 'r ... eeks. [Ili r";'lli~$ ~"'Ii 1iI!l)~ ~!,r~~~t g~~llii tboli~ ~ FIr, 11'he 'i"'~~~fjl is I ~('-il!t!d IJ s ,~ .~);o;_itm, ;m(l tnt: lwdy ,d~'If-do~i'4 .jj1l~~i!J.u,d.i('.-§. whklt!. mnr be triggered ns n reactlou ~Q the intake ,of-wheat ~hrolJ~~,'DL'lit ,I:if'!:". wbl:;ii~ reactions (an be oo~np.iilOl!tfd by an inroleraucs i\.1'r row;:s. milk, \'.'h:i;::,'h produces i~mibi' ~iU'pi);1;iU~, ,fii.i1g~i'1~ from Ill~ld. sluggishnzss to iIJdi&e"Sil:ion, Ilt~~,d:i(:h~. j'lJ!int pa in and moodiness, putfir]e.;s~ in the- fRO!: 3i1l.d sinus problems, '¥DII.!I <Call k~t ~hL:s. ~11. you r 'O'W':11I ~tG:Ij] ~, :iiJnp:l-y ;]b~~a,ii"i.iJI8- from ~~lhellt and da Lr]! fur :iI It!""" IUCl'li!ll:'l. If !'lUC~11 ~,}'m,p~(HnS ,i;'I~!i;;lippe;ilil'. }'I'l~ willlnil(W~ }-"!I.!1U r fJlNi!1i b'Jd.}'~ !tI!l~JTIJK~. A mlJrT::'~'I(!R' in:!(Ioleu.J nee E£llI"thc ~lJb~1J protein ill w.h COil I' results in II'MIUElbsorption, bloa~uR.G. in.irbIJbDiiY. dia 1'1,"J'!iea. Se"ll!"~ cases o.f ~Ju~E!;i'I hl~fl,I.eI'~ i'I~ i.s. called ~li:!H'~"i o(Ii!ilea:s.e. 'Ibt..~t;!~ dt:l bi.:S~ !;IIi f~iol)~~Ir:r'S I!'!'mt f(l,~ .;~!'! '!!!~t. ~;() ~~~(I' ~~~~ whit!. 'th!: :51~ introdu'C.i1.l!n ~,f pUR!;ffi fresb fruit.:.; :iI:Iild. 'L'~ctl'lb.I~. The ha bitUlR~ u~C' off wheat cr:ilc.k~[~ ~ii1Id, L"iJ~(uit~ as. ~j"j.-a.::.k:!i, f'CIl~ childlf:i1 ii]~Q C'OJ~i:f.ib'uii~ ill) "lIllieid illi~:.c;llo:;:r.ITi~.



Mi.l~i!II" .Pi:micu.tu mrlil'1cil:r.m~

Thi~ ti'lly gnl'ill is hoi', lighi' amd d,ty- h is balanci II,~ for k(~P~(i, 1,f;ir~ ~i~('-S should i~I.l' ~~ it <1,1,i(ii11.e ;IS 'il is ~oo light ~nd dry. 1t5. sweet !iift;:'l"L!:fI«l' balances cut it.; tK:E1t fur ,pitl~! c;po:ciflll.)' if it ls ('DOW with cx~ ra 'w,al£[ Mmd: is h~f,!;h in oru&il1lb1. T~ dark mjjk:~ of 1l1lidia, caned mgt L~ i'eIH'iIWHJ!d 'oo.r b~~;Mw~r~~ oJ!i1dil1J':luce.. B~~id~ mm~·. m11;1,IilY nther ~1III1.iI1lL g[IJM seeds, such as 'Q~rilrLlll' ana I:rIfJ.::rml'lil'ims, 9 re h~Jdy mllu.iti'oll~, night a~d C".3i&~y d:i~!'tibk alteruatfves to nee and wheat.

l:~I:'" U,i1S, (Hr~llitJi~

Red ]~II~[I~ p:ru~r]l pr(':pll uOO .a:IJ::' ~rjcl'aJjJk.. 'l]m:y,~ I~!! ~OUlKC (if iron andso a ~Dod bleed lmiliili:-:r:iJoo Iw.:-r d~lls~r. n.INltil~ :EI:re-.3 ixml2nciaU rood. go l:ake- dllctni;!] rl.1.!i alH:I! dia nhe.a_

MliJ;,;"G, V(gI'j!Ji ~iJNIrmc{l"

Sw~c:t and astringent wilh a coeling c.[j.r,r,~y. green nUln;g baans prope-,11y rooked 3..-.e UBLlt, e-llW to ,d~,ge.s,t am"" ha'l:lJii;ce- i~~e' ifil~e- rl'iI',fi\i.il~ l1~ey a re &MO, fm' ~~11- d'i~~~~l1Ii. d~ri!"hf#l. ~~r ;II~toJ.! qr: ,I?,!(lbhnn.o;;, S!l;i!1I(!ss or y~lloJ.ii!"'i m.\I~ is ::;~~t nnd i:o(loli~. ~t calms '~'Tlflm amd rmm~

TUIt~ a-rj.::r~rrt" ...-ajI'i1.1

A~i·itiilg.e~II~, ~\"'e-e[ oIIltO he:IJtin_g, i!lli ,d~1 made- im(~ ;!J $(loul? is t.;IIh!:'! hll~ fll)r mt~ ;lind I;t!lp~(i, [i: is ,~(I d f'(iir· strtr.n:gtb~ni:m~ muscles ~illid. B~ ~ lbL~od builder, ,~D:.oo gC'l:'.iJ~' fer skin, C"~, bones and joints,

TOrn

'~tJ.fu it; ;! bland, pif\l)~dn' rich cllLor::~~dik'!:: flJoo. ,(tI~~u· lated from :jjilll>r.:ol.1rnct of [;f.)yb~jJJ~~; U· is ~strhl~~n:t am~ .s.W«~', ('OOUin,g and hi:a.V}'- U,;:; :E!st:riUig.;:-:riO:: is f:!jDOO fD[· kapVtl~ hut J8L]llJir6 e'~:tlra sp·idr~~ 'with ~.a.rlk, sin.!;¥r oJ):f' black peppeli' M :l!io ,O~,g.e.s,tiojj'" V.:JJ\\1l-ii.'"iI)i find! rnlfu "':tll~;:~I):I~:hil~ ;1.11(1 SI'!.()I:'i1cl. r;:~~ L1: if!. f~l.()i!-er.!Jlill'!~, h [Ii ,~ goDd :ooodi :ro.r 1:h·Oi;~ w:i~h :iJ :5.'trro:ng piilttil d'':;;;';;'JfiI. Lambodara, tht! (i,n~ with th~ big bdLy, wants H is ~a[· ones to ikilOW this aibout .!he- high~r pOpLl~:l r rent. H~ WI~I'I~ i:h~li'fI ;L1l ~):'~ tJ:'I;i.~JiI~::iiJiI ;!J ~JdJlo!1I1C': hi Ii f~ :lli~L H~ Ll1;:J lily L4~1il;S yr::: ... p; ",fh~;.d~hfuiL gi..-illi!1'

l:ofu ml~y be ('otr=f11 ,aai~, prepared ill~ soups anla o~bi:[' CQOlH:d. ,d~;hc;>_ ~t ~~.oL'lld be prepared by '!-'faIJT[i'i II£; i~ with h~at.at wLth :5jpi~ ~t j,hculld not h~ sei'\T~ oJ,;lJ~d ;;JJl1d !~_)I, !'!;:)i: ~li~~ I~r(iip~rt}'. 'Tr!ltis ~:- ~h~ 'rf!iJt;I~~, diffi~t 11/1t)" ~o consume ,~rt 1jIJ~r;:-~;!:h ihiUitr~~ OOlJd. [t ls gcrlC'MUy ;!it~.fIm.(:d, ;!i1'C"'!-~ 0·[ Itghtl:y sauted, ~t should uet be .d~p-fril::d. or 'D~lh~r.-.':i!;l: exposed to £:W~5'&i,'i"E' 'lie.;!l~~ 'U"'(lfu f..:; ~:rj' ~,~n~i[i,j,!~ ~<;) be~t ;iDi~B ~'l/IMo!;:~~ -e;;-(~~i'lid:r h-r.;!t~d ,dmi§J:~ in ~hr::IJiI~ .. tJ)· 10' OJ ftl'rlJiI th:jll~ ls biid. tOO be ae:tuimmto] ~o hel!.IA~~, So·:ril1i~ people -iff? unable, due to aIJ~rg;li ~D soybcens, bJ< .mi~!>t lD(ru :illll a.oj! OOIml. The .:enn is Sino-Iapauese: from til', meming

"hea I~." oJiil:O f'~, ":Fel't'lj~iilt," Eaten ~I~ excess. il"A:lnl will increase kap!!:rJ'i, The thrust here @; ~h..ii~ 00 matter h.;.r!lf goDd :fI~Jiji~g i!-, not~iin,g ~~}!)uldi be CA.:m WO 1ml1.ci1b, uor 10M' jjuJe-. but jL'l!'i~ :irt ~h~' I.~~bl amouat.

URAD, ~gl~~ ii';i:!,;lr;ig.;.

S11/e~t oJ nd (;'XI'Liu!!lo UI](;~iJ.!IJ us ;:1,nd be;!'!.'}" .umd' di:Tl is a -calming feed for !r'lIM_ lt dA:~iJ-Ijfie-.; the :5-},ste-:ITB. rJom.i~~!', mUW:I\e. OO!lte- and r~p·ro-rilU(HvJ!" fhLid~. ~t he-lp:'l. t=J:J;;:bi:ifi'l~ ailO e-i'lJ!:tB.i:;;_~ tltt~ wh(Jl\e t;u4y, H>l,!ii' is !1;:)'I: gol)l.ld r.(;i[· h,(lpJ~ .;)r·fri~1r1 (I~mrd.:!!r.:;.


M'~U~ b. .. ...111- - ..... ~, , ]ll\,. ,..,,- .L'OUU!i.,LS

CHEESiE

AlnOD g the un an}' ,kjjr~ do; of cheeses, iI g!:d. :hia rd cheeses iIIf~ ~h~ i~~M~ ~inti'ir~ihty ~CJId im mil rk~j!,:, Th~ d~-t~ .. ;_I,~ ~w.r, unctuous, be;.;,r~ ;_I r'!di (!iily, l~I't)l ,;1~ G'i:)'!ii$i~i· Pilting a mil ~~m!i,cSic. limd ~M~]Jd be '!:YlljQ')'C"lIliJ!mJlr ~1,"'\J' or thn::c- thine;;; :jj week, MDl't hard cheeses D I;': Mrrdl!:with all. iZll:i!]/IIiI.C (CiliJ0d ICI1n-r::I:) .mt:n:ictcd. from the' ~II.j~~j'iI~ ~)f;tJ ':;ilf, ~Ilile~, ICIli-,eIil~:k~ried (titb;;::rr-~'Ise, Stlri-ei:'ly ~~~kitr~!1:. such dlt«~~~ I'! I(: lI.~m"!o'~flri~ll, 'Iheren re cheeses made n~]ng "!:g("tElbl~ ~1l11~t whi.c:h ~Il be feund ill health (Da-rli stores. &o~ cheeses, imdud:ing OOLt;!ig_f" Cillet!Se; bfhlS light.l:!lI". seurand !-~t.;;Hif! more ,,~~[t;'Ibo.l~ '[,oii' f~r;]nl;!ilt O:~i'I~Ui~~pti6~ iilI1.0 are ~ tul,), 'oI~2:cl:.iI:riin 'fu.od~, These iPildfy vitti, 1I'~!i' !tl,w!!!}'s advissble fer wll.::r and k.:rph-lil people to C';3i1' cheese with some ..:~yt:lme', black ptppcr 0 r dl)' gill~J' po1.....aI![.

G'HlRF..

5w~~' :;md. ".;1J4_~I~I:l~, g,~(»?'" cln rified bu t~;:"r, is hdJl:h;ly :p Ira i100 i n scriptu re :ro. r its pill. rl ty ill ~, d isj Ilf~ (Ij ng and he:J!UiTIIB- properties, lt is. ~he- number-one clmica fD I' ..;.a; CI ki ILg , a ud i~~!J;Ch j!'1i'~f'E!r;red te ""th~t oI1Iil~ f'CJ ~ if~I18.. Gr~~.e!i'!hMi~ ~~~li'!'!il)!Jy, '!U'l_;'ric:I~~ ~:'!ir: OO!i'!'!~~.(:i:~l,Ir: !,is· sue ,ilJld makes the '!:ki,d}' :fiIe>;ibl~. A drop ~pplir.d. ~{Io ~~~. ~ relkves ~tchin;g and Lml'row',; ~ig11l. 'U~k_!:n ji1, ex(I!":'l~, it incrsases Kilp/fi1_

MGN K 'S OOOKIlIoOOK

MI:ll.K

M il~, [j. ~~e~t, cuol in@; ;;!1I1~ iii'Ioi;:~a~e'I k~pl:rtl, Milk illl 'i~::u m 011 If :I [oI.lll!r~ ~n l:;.e 11l;:,!;.~T fer ~hl;:' human Ii;(mr stituriou. J JQW~"!o'!:'[; jn ,(jjiilllrwl'ii'l'.I. '''mill'' m1;:"ilM iflIlJ~l. fresh from EI ,c.;r,ul"('o.:orlI '(0;"". and Root the rncdkatcd, ~~DIIiIOJ~~:llm::dr, uil:ra:p~ci!~cii;;:~ product sold in st.i:lK.§. -oodw!f. A milk fast Cilii1 i"o!!me!fl! man'll di::Jo,~[j, ~r~(\lLld-

( .

hi,JJ: ((!'Ii(!r. rot'l~h~ 'lilcli h~~~ci~, Mi1k ~h!lJ!..'I1m be belled, as tt becomes easier to digest, AJI'.I.r~ reeemmends milk be: ~aIT.11. alene iOn an empty stomach a'S a mC9~ in .ih,e-lr_ S!1]:ii~ babies aJ~d! ~hosl!" 'with LlactD!.E! iTII~(j~I!"I'~~l'C~ ~h':'I,]d avoid oCm-l'·~ ii.'lilk,

Y'OGUiRT

SGLIr, a!;triUl~IiII' and roo~ililG- }'O~Ll.l,'iI: increases pltti1 ~!I1d k.r1phJ1_ ]it has ;'I ;¥!I1.oeN[ly .iftVi.!¥'ru.tim8- effe!lt ro the ,')'!'lje;.1fI. Y.wph"i: li"I0!1~~ fl~li:' rsw JI~I!k (:I~M-(I :1 ,~.;l ~i:lt;'d~i 4;;f ~tite ];_I~~~h~(:illm; bKl'l::m) is IJiI~t";~ IlU~ rieious ~,md pruv:id~.s. t~,(' m~i:iiIlf')i ilJg;fir.dl!!:mit~:; fo:r good ~iIJil~l'!!ltieu ,IHI-iii climinatien, YogtJIlt should :tI1!..'l3iY;> M ttI~oo ~JJ itH1. <31i.ttll! ~i.di', oCl,lmi il CJ i' bla;$, p~pp~,r_

Oib

sana: (lid breaks oown :r.a:ptdi].< wbC':f1I apos~d. ~n tivz3~, 'I;,gh~ t"1'D' ~)'£tli, 'II is be$t iI:'~ use ti!:i~ (,;;:];trifJe;;:L ~.ii.i~1~r) L\;;r ~11 ~n!_(: needs, Ttitt: ,~J"'I:'t1i~d §IJOO·'W. .. yo'U poly· unsaturated o:i~ (m]~,rgann"l:. i5:ijffitov,;;::l. co [It, suaflowu) are ;3:ctL1aJily more prone ~o- di:g.l:not::nr'Hom (oJl:idation] than iluLtfT'ti,l.I'1:!w:gh hl!"ll.tiir~g.or simp'le- e:l:pc:!iure 'to I,Lli:~viA'lle~' liShi: (~Ui~light)" causing fT~1! t.:r:d:i;:;:;;!lh.. Free radkals ~~ ~t'llMll3irr~ 'i!o'~th ~mp.il~R'd ,!:kotro:lJ.S that Hyim around i:ms.:i.d~ o~ iM, k.oljl1.g fo:r:50rJ1i~Mro:c thl!].< cam, ~raJb unto. W~rr. they lab~~ onto ~olb1e~hi:n,~, .if!'; ki1(j.wm as mjda:tkli1 .. F"iee ,[;';]d![..:als, speed the ae:~ne: f':m~!IL'l ~ ~~~tru.yiil8- h~ltl:.y Ci;;!U'l :1!"1 ~II :1!"1 :'~iii:~ll:iIi8 oollugeu, 'th~ '~I1I~n~ ~.1'1!~ holds 1D!::11~ ~~YI'!h~r:. O.,'d~b· tiou can "rust" the ~)adly a'S [t docs [fj~)3Jil. This means (a rdiQ'I,'as(L'IJll!!I" disease, atberosclaresis (b:ll!l",liIerJ iJ~S 01)( thE!! :;!I:rt.;!tii#S.) 011110 mM~ [If the' heart ~'ii'f,hl\eii'l~ M i\l)~;I.y',~ ~1.l¢ir;:W, (T!ir:~' Sl'U~ fu'!" ~b.e h,df~ m!J!dl needed unsaturated rill1.y acids [UFAI -ill'!:;' fi~~ seeds, ~CS;3Jm.c, pumpkin :in.m ;!illim:~o'!"!e~' .s.c.c4, I!'-itcn ",h.;rJJ~ .01' fw~s!hil,y 8JI'oI1ILmLL} Ot! lll~i!t.Il!'~1 r. ,&y Di'_ ~1,ltln,i!l~ 'nt r,!dAi 1<:!\1 Pi,



nON]!]"

Sl!f~i:t, astningcnr amdi hi:a:tilTl~ honey hrcresscs p,aur and rrotlCa v.Jti'iI al1d knpM_ Hom), has G:X1£':rt~i~ I!.L~I! in ,ifoVHi'rrefl.ri. both as ~ t I'I!'ll!IJ~~e-n.: hi ut!;~lf fui !heart, ~rrnJil)~,~, chest, h111i!':~. li~{!r' ~iI1Id bl~,RI~, ~,Il~ as ,~ bn~ 1m 'i,'"hkh mn I]~' lilledidlles ~R" ~N-epD red B md adiIJ]~II'Iistcred to ~~ psticnt. ir.[.Dn~ ..... :i~~ WII rm water ~ a Ui!l);::I!~i~e-_ With. black pepper ~t is a popular r".!nu~d.y fo i:' C01.!i.gh!': :Ii~ 'C.:.LjI!'l, tJ~(l.iil h~ahil~. hf~iWl' loses ~ts. f!il-edl¢hl:"l~ *iOlJL!if}' ,;!I~~cl :1.;;l1!~U!V b~ro!t!~ ~tI;{~ ~.(i; ~hf;!! li::r~km. fr'D1liL ~loncy is produced t:ru~ ai.c'Dholk be .... - ~ra~ ~~~11i a,f ill Ih~ '~j't'as. as J~J~dhi~ (S~n!,J.q"it. ('(lol: ~~i1t!r'lII!'; weD) •• il~I!' hl!iiJl'lll11i,'i,'~I~g... natural, fut'.lnl!lltl!'di ~~~r.!J~~. iklif"",fli i~i F\~'ill'll~ ~,,; lili~d,

~'A(j,GER.~', !I'Ol'"lmU~ fillb~rifor

laggrr is 9. dark. hEi rd bmwll1i~h sugar enadc fro:rn ih(!' Il!mJ/.;!:i:' s.ap ,(If ~:h<;! PI],Ui'lI)l1Hl palin t r~ (tH1~ ~.:rine' ~ ree d~;1! ~~J'(ldll;l';'~$ ~'(.Id(Jy. ;1 r'! ;,d~OI.lIHlli.: Ijo;~I!TI'!¢. I,if I! '!lI~«{!~mt vro{lr,~). A~ II ~1U;gfj r it ~ Nr 'i-'U~:r.io r 10 p'roGi::O~d. c:3IllC or fu.cct produtl:i in both hcahh D l1di ~u~. I~ is. ;l\l"aii.abk: illll Indian stores :&:l7Ol!J.l1di the "roaM. Ii: i~ $~~~~ ~liI I:jj'i;e ,~TiI~ 1Mi:;..tililg, ~1iI e--ff-:;:d:. ~i:~IiI~ljlli:llim~ mid I~~,,}', ~t'lb!:h.!I~!;1§ .;::~~~ vrim4 b~Jjt Im:~.m~h~11: p;iilili'll :iln.d kl'ip~a, Ii, [product from b(dJing SL]g.arG~ne juice Is odkm, ;50J.d as jaggc-:r;. but true jlilggcry is from a djfll::~[;l.: ~O[lTO!"_

'CANIE $UiQ'ABJ" ,~h::I!:;chllrr.fm ~Lil'lilirnm

R;3[I,';i" cane liugar is [i\'lioi::ct 9.IJdi coolilm~ oily and h~:

Iii: [;s. most calming toil/tT.tn, moderately a.hu:ing 1:0 ~lJt1 :ll:ldi :lSSI~:!f3I'E'j. ,brp}lrI. A usesble fo 1m of !'::I!~'" e,i.iI-:;: .\!!,!Ig~1 i' ~ :-1UC~1 nat" ~il,ptH':riie(l, .w~IiI'i.:;: ~~iI' 'C~I ne juice, 'i\l~~~h Jo: $hill~l;:l,r in I~!l! .m~ I;~~UI~ ~'4,i! browil ~u~:r.. EJlrol::!'<hi]! .P resscd sugar (1I1lIC j'L!Iic:c C3,[j ;3Jl:so be used for ~""I!'I':l,!}I!S (I I' to cook, wtth_ rte:Dne:..:il white: ~LI£,:IIf. wh~.;:h is also d.e:raV'o:i!.;i ifi:1J:i~l t~ .s,-1,!I8,ti,i' beet, l'l M. ~~1'!irir;:Jld~r M.(;;$i~ "h!,1Wll $~!~:I r'" is ,~rltri~)" reo fu~oo wbj~~ ~~iJ"with 1IJ14~Lfi:.;!5~ !:!.mdt-d ~'IT ~D", ~;; Lt is. ,n~ro not recommeudcd, HDWoI::1Il::iI", there I&. Dlioth~r fo t.':ill 6f pli"Ocl!:>!':l!di :':L'B-ii,i' wH1.ich is Il~o itJ.rnwn. ,ciiJll!di

·,ll"llJrhin a de, 'WIhich i& bcu:u ~bBn precessed ;5u:~r fer ,,;:oflk~i~~ or hat~iill..

EJ,:.;X:S1: iVr: oI,;IJJISllJlrTIl~~l(l,!,! !l)f .. n i~Wr;:~ (I,f Sl!~ r d~, pk~i:';!: the immune ~r:;t~l1il. liJhildiK'm gilftr.1l '000 much &ugo r or :i-ug.Fi:r- rich prodlJlCt~, such a~ <IIIJd'~ and ~DiI1t 4firil]L;. become "'rp£Ir,Kt~w and lose thctr abihtins of concentration. ,A.ltttl€: kl~a.wl~ fact iF.l~~rta:rl~ to strict ~.gel;~ rians is I!Jl~.' whi.l~ !G~m'':'''U,I~u is ftlt~cllhrou.l1:h animal bones duriag [proc'e5dtm§,

,A-,yttn .... eda, Sources,

A7.iz, K~:fIljd. Srcp br st:-!?p Gt.Me t:o IlfdiiiPJ C[Jitk.flrg. Londee, l'i~rnlyn, ]'9'740 R~dp!::::; from the five ~ll.!}r.J.pruio!;.lll ~i4~I~S 'Ilf ~ndi;~. ~,~d.utH'~(I; 1ll:lrlY desserts,

!"r<l,l"'!-~r. ~h. ~JaN~l;'l,.l!'JI!lIr~k H~r~l'lg. S~!t !..~h' Ci[),. UiI'.ih,. p.:-.J.:O:'.~~~ Pte!':; 19B~ .. Dt;tilLI~, ini:~H'I~, af oolu.ti~utioo ba~L1CiUl:!l and ~n::a~m{,Jlt .;H' comrnon ,~~~~~~,

Jain, S.I< .• ,~)idi.9;!h"ry 41.tWJ·~1J r·v.rt M'('t~ifitM I'LlI'd E"thl1l'lb.(titill'ilf.. '''''{ow [lidhi, .Dr.r.p Pl,bti~iiti~ 1991. 1\ ur)ItI(~ :glrJS5!!rr of folk uses t'Ol Ul,I"('r:2-.5'IJ'I) ~Ildian P lan 1:0; ,

Ie bari, Ha rish.,. Th CO .H ro Ii 1Jg at I~ 11 e. 1.ti'd m;~ I1r~ ())-: im.lr..."Jic (.:1ftIJ.ic!'JIfr !~~)o!;h~:oN;:r. 'Vr,:lr11;::1nt. Hr;:TI,lini5 Am J')I~; ]9~4. bjA~Lli:i; U~e-l'I.t.;!Il~n~ qUl11iti.:.-.:s.;;)if toeds and spices, with ".:::get:ari:m recipes ti:<rI~ ou ~)'.jj'n'rui~.

Lad, Usha and Dr. Vasmt, AY\lIv..::di..::: COO:kmLlg for sdf U~lil'Jg! Albuquerque, 't{-rw MaiCQ, The I!i'furvetllc J!'N;::..'I;. 19~r E'x[ph'll"~I' h~;'II,lh nn t1 h~lin~ [t. ruugh ;;:Ii~ wjtb recij:tf':'J and [t.~1I' ini:diI.!Li~:i] :i~];d !)'1n'fCd ic effect,

L ... d.llr. ''!19~''!Ilt. f!~17"~!1'. l"hr! ScJI!IIIW Qf5illfrff~ITr. l:lrfJ. :Sil~'I,t~J f~. Ni:w M~.ti~ Lotus J',i\i::>:'J; 19!!cj.. Ckarty explalns the prilldpl.e;s. and [prKtial =IIIPplli(1;!'!:looo§. 00- ~rtfnwtr.

MOTll~t)g~1lili Amadta and Desai, Urrnila, 'nlr AyIt'n'Cdjc CiJ"i:Itjj(l"(lt, Smtn Fe, r-.·~I';!" Mexioo. Lotus ~}n;~ '!'SI911. O"'l;r ~~.n reei pes ,1;3~:o;i~!1~d. bl,l b;'lr~II1';;'::: l!oi:oI::h ~(J~'I~tLti.:ltLOi~_


_NhOugh h is ~tilllllnikOOW~ ~!l:~lr .,..,~. iii nnd O'!'f people started §mwm~ nee, archscofoists h~'I,"i::' 1!J.IU::'DV~m-d ~ id!~ma: ttiJ~t ria:: ';113;5. p!i"'l:!sl!n~' i~, IIHH3i1 dvDi;;:llitjClJ~S :I!Ii' 8,000 Il-CI:. 3OCCO-m.-

lRg toj) Tl!k·'~b~ !\mn.T[:,-i!!l!tliLolJ'r cf T!!:!!!: nr~tf)ry of Ria jll" ff.ld'llll, sh~ aJ:g!Jt'h- lihillt rio: huik~ us~di to t(,LT'lIP~'r i[tay [patte-I:].' lit Ko.idiihaw,e and M9.ha,g8 ra :sil:c;s indiGEi.:e tMi' ~ d.olUestialtE'd li02 wa" ~roWIl at thet rime, O~he-t' :fe!-ll!.a n:;.he~ d!l)~l,1meili: a :!i]eii'lde-~, ~\l~lI,l ~~ if:j,~"iJ !I;:'IlI~xI 1 !1d1ie- ... ~roj)W~i~~ .(m mm~,U;'J)':I'!~ sJl.Jl~~S :11I.H)i;!', <1,,000 ~"C~ rs ago_ .El:~'raD:rd:inR ry illl y:idd. ntutuilio:n, re;;:i~l'll.Rm it'D ,dii3!?t1!1s~, a d!~pl:aDi.jj~y a ~d savor, rit::~ migl':"i:t~d o),ffill00 Ul;t! ,~Ioo~ ..... 'l~h ~ittlk! pmibW'tioa"i.. '1I'(!Iday, lli(~I~'~' p:rr,l;~~~ :u'6tli;i.til!: r:i;;)!!, Th .s liriI:i'ti, ~s fCiltbl4 a..i, f:1 i' frou~ its l:;i[th~~b(~ :j~ K~Il:no ~nd C<:Iliromi:j,

H:iJid.IIi:::m.'~ ~Il!::i!!"'m~: Sl[rlrtljJJrc=:.:: have m!l.IJ]I refer;::I!1C~ 1:0 ric'C". Kuma r notes that .~he- Yliljw' Veoo de,,~ri~ ~h~ P~f!lIi':!I~j!:HI ;;"t;f ~i~ ~6;!~ 01:5,::!1 ii'i~l,!la~ 'l);ff(!i"'Jr!!~, ln 'i'h.:: t'!.rl:!(~P.'(4 V!'!(4Ji, d~, ;_I'[;:).!:'!;ii w[fh b:l de}', ~ l~ desrribed ;J::; "~l~!.:!lJ~ balms, the ~Q'J~~ ofheaven who, never die" 5_tj!rFW~ ~dl how God&u lx~1 LDlith.cAmbLkli ~i known 1:0 be ~pEdany mild! of ptl}';11S1~ ,iU~II{I'Ji':I'. :::~Ii:~ ri~, Imtd~d, Iili.~'1«:1iI r:i~ i~ ,~Ii"":(~.'; pii\~:;;li:'ri~ itl ~';f(:11 the simplest ~ Ilndu p~jir. ~4 oae of rhe offt:lj"iJi~. 50 E~IK:D i.s. rice ~h.n,~" mlsed vr.i~h turmeric ~{kr:. j~ 'cal] ;5.uh:i~iiluti:' uf.lIccusary taT ;['!')l'it~ items ~D:r the ~~Jj1:Ft~ :!iUch a" dlres...,. ersameuts, t!','eri [lo\ir-er:L

i.'l.icoe ii. also a. 'pCli~i~i' syt'llbul of ;!II1S{Pii(:i(II,1~ii'le!1!': and f'('rtiilnty, 5(11i1.h In.lfl~il:n5 iCillll rice lmlil~ Li~iIiIJ:I, Awn.':!' mC"all:5- "'fo'Od" and ~..:3ibhJJii! t:s. ~he- Goddess of pros:p~rl~}'_ Frorn sncicnr ti:11I1I(!~. the '(!\'(!T-s.hltm~ Godd££5. Dhlliol!l''"l1, b~~h~nl bas ~"'ifi dl!iPidA:!rl botd~n.g ~ few !"1t~:I'I.~~ M ti~ ,in Hei' h:.itl;;1., The ifriIl'l~t ~~:II .om:rii'l,{5 ~!l,!1 LoR! G:JlI~~ ~~ 'fR: m~'j,,~ 1;.1o<I,U ,IJ( ~~. (tI~:.lJ'I1Ut· jll~l1' ~H m~~Ir.cd. w:iAh :(I tiThi.c.k r.ia: [p9sl:c:. The :rnnt rood. (ed a ih~1.\d is. ria. lEi H.aja.slih:!iTII. '!.\!"hen a Vi/Onti!llli nlf:!i:t -e11:t~f'S ho!i!i' husf;a i'lrl'.s, hCl'l~~E!', ::Ii ir"I~:"I~Uli\e of i'iic~ ~S '!~Iji~ uli ~Itol) ~h~sl1;:)l~, T!i~S ~hr: Se;Ii~~.efll ~'!i'!~"U~f~ h;:r 11 i!",'¥ 1m 1m inN j. j n;g 11 ru ~,P ~ r~l' !t m.d t~il f'V i iii e5!5. In Sauith lndil.ri, :raw r,i.x. n" b.:NI with hnkl~r~~ t'O ~cl.dl!ll :i~'. ig kll)I)Wi1 ~~ ItMi!lglllii ilk.~'iiir,l: 1Jii"id "ti.-c!WI!,ued. (t[~1f mte~~Lr)',1;;!l1.1i, At ;1, II~;I r'i.'e~t fi;!$ I a .... .iJ 1 , T:d P.:)m~:I~, 'riCe-


is c~relJiia,tliall~ly coo~J:di. STJ,I:].'lI. God of I~l~ ~L]J~. is w(~~I~ i~d, ,aild the I1.:U\.i1'o!i! ~f!~If~t.s.;a r\"!' thanked,

l!lt:!~ .hil!: reverence OOor r:!!X is r'!~'i: ~~jil;~r:clI tu hl~H:1.

The AJJJg'kilMIil. of SUllliftrn use special ria: ptaiJlt-s l'l.!! denote flii!:" Rkl:" f.v.[-olhi:::r" lndoes Psdi, The people of [m,t!iad1.i.llSi l:rG~t r~p~ll1cd. r[-c~ in bloom uik~ a PKj;!Jnant ~mlnil,n; C~ptl!J.ril~~ irs c'ipir[t ill. ::!I Ilrac'ib::t .. Rk£: groll/~~ of .h~' M~~~}' i-'~I~llnl!l~ ..,r~~H trent 1Jl~ ... ~jf~ 'Of Ihe culrivntor <.i:!j 0 p'R:gn~nt woman f'O'~ tt'lne first three davs after storing the- sioe. Evc-:r~ Ihe- :s.un.m3 nesc oDf'W6t ]'lli'i£l.l .... ho consider .~blO!m!ill::l,ve:> Nliulsi.im:s~ be'I~~ i'~~ :i~ the fe-i'~O:ilifi..;.at[,.m ;;);f the i'i:.oe G(M;ld~, D(:t'li Sri h~ TiIi:1 Uai!(i, ~"'hI:Ji t'H! .t:ln th~ [:1 !t!iLy !!l) fi 111 C"~ ~ yo:u sa y; .:.: E:ai ~ rioc" I U1 Js!p-~ n, ro g. 0;3: d c h:i.lrli:roo te ;(j~.: ::IU db~i:r rice -a ~ii:i~ a ~ 'LaJ~i!d! "Iutti:t L'Wd.dh;i~,n and <[i,lis, ,:'I ice 'toLd oI!~ry ,~!i'~ji"i. ihoi!)' l~a'l,!I!'.oil! lihI~ plltii~ ~",'ill I;~ilm~~ :Ii pc,~k i~I"!l'i·1':: MI ttl_~ r;i:l;~ (If l~lIeil; f~i:~!,~ ~~~R:~!lncl. III China, .!F:: 'NoIJRiI fo r r~~ L~ I~M ~~m.:: ~ rood, The Toradjn I:ribil~ of h1;lJOli;:S~il ,!:oJidd:~:r rice to be- of h eave Illy or.igim_ Sa, haito!{lo"o!:d \ .... a:s ~I)i:, ;gr~im, that Ii: ~".a!1, Mjh[I"~ ~):)o IPl.:IiUit :lUi)' ;;);tH1~1i" ;:;:ii'fIJ' i i~ the i'~C~ f.~kb. Thr: ,Ii. .. h!i!'~~~i!"!:lb~ N:I!i~ Am;;d~IJ~ h~illr~ hil_;~ or.;;f NlJrtlh }'i.Jn~r.k:ri ~~f ~h~~1I" ancestors ~~!"'i tT!H:.~ of 'i'!':il d n«' ~ 11 .... l!!d 0 ns, :s.o t11 er III igra tc d. to th I:" cell.: r3i l pa rt of USoA-CilmdJa. (D~I:Id! ~fi}~ ~ia:. :3illd te lfibi& .(ia~', ~t~loeir ;11i;;:[ t'I-:ldli: it f4):r rI~~r ~h'o!i!l ihL~t"td.

"VUD!I,iln~ lAid uke is oI)f dil!' A~m~hin~b~ .liib~ of Nnt~"'o:' hmt:J:k'-iI111 Ind:i~rn., She shared UIJ II. s!"!XJs fJj C:fJ;:!N,[e fJ]:i~II7.~If1I~ interview: "I J lve C!:m the l'V~li~1!. Ea tith reservation, I w[1-.I:1:o:, ,11I1I05I1Y,(l!l1! ~hlO!' la ud, II~ OLU :iat'lgJ!11IS.e'. mM.: l1.oI1Il;Li~~ are U:il-~l~il!', ~"'ibe~heF i~' L~ the '!-'!'Il,IIOO fer 0011"11.. fer w:iild rice, mir.l~Q~miH, or stone. f'b1!:ing spirir :lIIlA:il l'tarJdii:m~ en it.s ,D ..... n, rim Vi:":r]I ClI\I:fl.,. when I harvest ,it b(!C3JLIS~ [ IUIl.!I!'it reckon with that s.pi~.iL 1!ilI our ..::~J..liU!f...:!. ihl!" ,~~(j: you M ... -e ~ .... hsu }'I:!1.1 ~~;I u~1 i~ "'~I.:IJt el~~U,1fe!': IJ~;li: yo !Ii il.~ ,:'I~~le to O:·I;i'ltinU~ ~~:j r'l'('-",Ijlilg_ ~~ i.. .. Jlot Ib~,,"!m:~ )"oI)~{re Hn~ [i!' oI,ilil"' d~1i-!::r, :it"ii bC"CSUSlC ~'(iU'rc re;;~ctfL1n in-d ')i"OLl 9 rc: wo rthy oJ ,re-cei.\lirig_ ,B.I!((I,ue ru.l.oife.l' (I}f-~If'-.!1:1..::Ifr. tcllil(CO, In that plt.iJITt-i~h:"l1: :~c.~ M:iit.-.;.1-Ili'iir:i ~."'~j, ~~1,Ie-]1 'M Ii,!i~ by oI)~! ~ C l1:;,I,hl:r."

D~!.:.,~,tk~~Iy, li~ ~ d1.~mh~d ~~ if ;choleslt!rol·fR~" :p:1'I1I~'o:'irH:a]iJ me- CGI:J~Ll.i[.!.)~dll. NI~t ~opJ.c :in A'5-:ia .00- t:tirL ,60 Ii:) .Eo pl!"~iiiil: .(!IftJlei,r CfI[Ir..!f~, fi"Ol~~ r:iL:f'.. R:ice 1I)e-¢)r'rfll;:$ :1"'l;ll'lilfl.j;llo!i!t~ ~H'L"ii~hi," eq!ili1,r;de-li! iii' beef j;li(t;-



~'C' ~ IJ, W he n. cat 0:-11 w:i til be a 11~ o r len t i ls be CEi UM: I'll 0:e-i'l:i'.yin~ ili'l ~~ help to p'ii'f ... cess the p:fO~~~iI'I~ ili'l the ~i1Hl As ill rt-:lUl!. u:!~ ... ~'i; ~;_I lily ~r:r'j,~d ir~ [!'!dli~ ~""'iihIJUJi: ~IJJM !kin.d 'Of- ~!:"n~ilIJT d.fjl,

Ri.a: is prepa red in IlJ.UII}' d:illE-root wo},.§.. In the f,A r b~t, [1 [~ odlk:11 SoqL1UzOO unln uoedks, On tioL'lAlh IlItdla, i~ ii soaked a,ve.mi~.ht audl Inade il~i"O 'f.lrIliff!,r idJi~ I) r thin, (:rep~·l:ill;~ (k~~, ~n. N4mhr::TlIJ [mdi~, j~ ios. r;I'Ct'l!!rlJ cooklN9 ""'~Ih ~l~et{'n~di :rlli~tk te fo,r.rn khcr.r:. Feop]e im Gujarar .cdcl!J,ra~'C' S~.I~'{I~ Prm.limll' by :.:;oakiBg ~;lti£l~oo .IiO!" in n;'lI!e1 milk whiih I~~ dsink at Ei i~I'_ Dt.iilkiiLg this !!tl.j}iIld!-piI'WIl1~ on ihis. :il~,@ht l.'l said t(~ i~rot~.ti: 'h~l~h, In N~l !"~Jir:u~ bud" a, I~~(llj];e ~M;.!:'" ... ~I;!! ~hI: f-cstL"'B~ 'Df .Dppil~'tTir with :mga Jj caDdy, Mti:a~iI', 9.11di ItJl~L lPu:i'f'A:!d ~ice.

Ir~ aL.MUtt..J.ii, to ,il~ 'J,';:'~Lle as o1i food, ri~ ~~r'! .. .es CJ.ihll!·I~ plli~'p[I~~i; hi .AJ.iil. Uli j;,ij:linll, ~\~ry liiI)ulie as ~i1cl[w~~L willi d~,.m~ r~~· rlJul~, ViIIn~d t!llroi1'!I!~f~ V~U~T:S 'II"'('~ r rice stJiiW :S!!l~ll&b. !Il~d.lfli!:"who]e n.ltiol1J uIlIiwind5 d~~l)' ,on a d:di.ail~ :rKO:- wilJC', :snh. In IIlIIira~ India, cooked rice is, ~I:'le~l as a ,~'I~.fie-_ A 'i,\~.~ ~i~ a'ilc:i~li' Th,miU litill!ifatl,l ~ $;'Ir.~ 'W(iim"!er'! W(iot:!ld .J~'i~ ~p' 'i~1 '~~~~I ri! ~i'i uh $~;I ~1r;:dI with Like "mlj;', t~ ,!:,1OC,~ 'Ilffl,t-!:T d m ined! .~:f1('r IJ]};: Like is. OJ![,'I~i:d. lUoc flour ls 'L'Ii>OO by housewives ~o m.rtl.C" ~~~~ lK3'1!1I:if1U~ rcligicus kclnfn d~G~[!;I1~ each .aawl1 in fM'lli,t o(t;f t.ILlo:;:ir h.o(t;liiei-,ilTiIii ,iii: l~mrJi'I~1 fl'l r fo:;::;;t~ ... ;d$~tI' 'W~:rd tl'ff n.'l!!~~~h;!:: (,Il~~~, A:ml~ n I"(: ;ljUL~W('d ~'i.il ~I; ~~e ka11."1HJ (mrjgilJi III 5~IlIi!lq:h) as !:i, m~lund cyde i~ fulfiHC>i!i in;iJ dii1;~ay of human kjjl~dJ~C"'.i~ tar l:hl:" most d.e(mselas or C~Iu[6.

'Wille'll 1 wa~ :in I i~t1.[~ :iIII the '~SlBciH; I pa i'tic:ipat~d! in. D Guru MiHlinnn.I1.Ldhn nam V-iI rsde around the MI:('I1;i1lihi ·~:r::rIIl.pli:"_ The ~:r13J!iI(' '!,'f-A:> 1P'K'(i:dC"d by B ~:rIiJlld. p.~¢: to Lord G~:rJII!-:a.. Waik:i~ m.cs.:id~ DUG: ""a.§. i~~i!' pul:tH!,;ht!T of HINDUISM TUI:tA'i" Satgu r.u ~Ei v ar'"ll SUI)~~i'iIU'I~iY=l!iWinfii, ;Iin.i;'! ~he HoI! ness of i1~~ [d~l#Si: ,~aQ~ITH.:rm im [l1diill, M~d~niji j\;H.!lH:rtJmn, SI!"~'~;J ·Sri Arumigiruliiiltba Sri Gnsnssarnbanda ~miul'" ~~r:lllltla..::harya SlI!f.l!Imig:!ll. 'I]'.he:re weN! tb.iil!e a-r fDlI!~ elephants. iii'! fmli'l1: of 1;J.:'l, 'h\'(1 ~~i' ~h~ ;:;:amel-l, i'I~liri.o:;:ml;J~ d!r-I,lmmol;!'!$, I'h'Q:>i1.$11!tI"(>i ],b~'oI;!'!$ OLrH! 1J1:herr llmSil!:!;1 !iI~. A~8;e r ~h~' ViI L1H:~~, tb~ ek.r11~ 1115 Ilmd 01'11;:[" ~ [J iJmls ~n.j(lo}'~di am .J!I!oommlllJt diI1IJeU;D~ di:~td{)!illi dee,

:fdiooriial; Rice witffij, S,ioe hi Twt<:e :a!i Nic-e

Pro~'Og,' Bdr(lM Irfr':; pal~n1 irJiI'~ JNrmdi,";i]!,

HDW Irk;! a· ,ri'HI,~t'l~d tt'l'iic "aCfific,('~ 'Ili',ii!~ daY-' ,iUda' t~ti"S rlll:.l~ ~N.r" fliJjfj~ ~f.~irl lit fir~ ~I~ H;:;.w I¥jrJdolli',",h~ ~'h;i$ fl'jl~'Ci'"~1~~rJc"(~ dcv~, ~J,'~Jc"IC' M« h4l1w mil'S iIl'r.ld .r.::lls 1:!{.IlIi!! rnra', HoiJ'Jj,I' .rr"umtiJi~IIy jr'j)]/ds eterfJi~)' ~1Jre I!M!dl tiffY trki!!, tlJuJ' ,fr.t~y tH.I CO 1.1 Ciife"'" 'iIlIit'N ft~ I!r,!d i~ (JitrlJifly ~}j~~!~t:r;id ~jr:i(~~ '" t~

.H(I~~ nirn Js rr..r.e, '~p;!YMi~IJi' SiI1l1M 'I!i~ sprm H.il'I~ ilca,"", {I'i mr'(If.~i'" prke. t'ii'iL:'~' t:l1'" JlfJ~ice ,f.(jI.(,fr. d.:;r,1 SJiff~·· H~w ~1';Jj'l!1. (Ji:lt~ ,i\I"w ~ f~ It'l;)fj~ ~ (.~ rl:!~w ~hj]Ji[! f~r; fir. tire rm~il'il, f:; mf:.

D ~p 'IILth i'lil !~~1: 'll,r.ifl,i:iie 1~~I'l~tiJtilllil~ elf «01171- 'nidI], 'b .... 11e~ Y"-"U m1i!!1li~ ~xpeor.;~ ~u funcl ~ ~. cret D.::kIJ~~ [ieputme:nt ~1'Oc~I~~ of m is-s-i:la aW·8 I,timg ~ho:- 'i:'udi of the cold. 'W,8 r thaw, lies a:il[l~l~~ !kiHo 'flf .~~i·"'~, It i~ a dark, ;:;lil1 i;:;o!lil" ~i'e'ri~ oI,;IJI~ i!"(~lnn, '~p~, ~ne~~Q!)!~II!~ly ;! i~ 4:fr, ilI!~ ;1 Jtb! i~\~ hllJlmi~jll ~t~!:;:'JI ;1;$ and ]n, Thk is OQ't ~h~ ~·.~u1t 'Wi!" II lc:t~:3il dl!:mi.cil~ g.M Du~1id~oti:" or aJ vacciac '1:01'" some exotic virus. ·rb(:~E' cha mbers, nrs intained 'by the Urili~li:d S.;:M;o:;:.~ ])ert,a rR:!Vie'rii, ~I f ASri"'-:i,:!hli~, h(~'ld o(t;lio:;: oI;;r~~ ~~'rn.t'gk !.[:!j~ 1iII,1l1~~ "'[ hurnnn eur .... hf.ll:--ll'J.474 '110 rletles of- rice, If tha] seunds Illic: :i lot. i,tl 9 ruere r~oti.o1J of the [pl:and; dih'i:TSity. Iodiiai aJLool1c {WMIJ",i:' rios is said 11]0 have 'D.lji;iil~~f:od) had 50,,000 varieties under ,:ul,t~v;l,hfll1, over tti1~ «11.tI;l.i:'i~_1b~Uil' i~~CJ~I· CJf [mdg'~ nice 'Ci;:l'IJ~~ from fe-i¥('u th~n. ten vn rieties,

Bin ditl~:o:m is not ,s[pi:'lltding all Ibrit money tv :;AYe U:11Ic:iJt lh::n'\; pre-cooked, ~b.olJ"l-sr;i!il1, ~~kkf-whjiOC. ])ig'llly-poU.sl,lerll. iil!li:l~t~oil!-fID:ll!. ;;!I.I'tiili:ci1.iILY-I!:[I!l"i:Clli!d i:':ice fol' fl,!ilUii\(! ~iio:;:ltil;:i,"IiI~_ UHde- 'R!i!lf~ 'i~ ;!i kilfl~ ,of p;J ~di!;1iTl ",fl~R: W~~I;'~ l1~h'!::~~ ~m! h~~1J Lil;:;.'lli~glet:1 IOf rim. [I' opted for .q!ll.i£k-OI)olkiD~ high-)li~d~Dg :gL":l.~I~~; 'wbi~ the ,!Ern: bred its. sIT'a.in:s. fur t:l!~k and. .~,tl;J,~-e'_ Tn ~pt1'i't.tHl~ W~t ~'I~te:rlI 'ro~ IOfL:t ~h~lmfo:i!; ii~ i'!ir: E:.wS'!, 9(1!:!·(-'!l)of 011 I! r!~ ~~ U1loo!t!~dI ~J,ll~~W ;#Il:h~ !'!'!Ii!~ Qf tb~ f~L\d~ Wh-eR' i~ i5 ,gro""'·n, DLd yt!'UI kn.oI:J!w thilt r::ic"o:- Yli:l\d; .fi;,ooo :I,:IOund.\s. p;:-:r acre:iind ~IbR~':2:5% of ~~ l'I~eJIII¥!T2oO pfl'ilM!i; of .. .ice l2lilm AiYif:~i~iili OOiii~~lIn!!:'l ilil il ~r ~ ~Iii~.iil.*!,;!i~ l~1I'i'


~~ mi:' [1jOe:;s. ~O' w.ill ga' the- werM"-;, ':-JiiOJlLlI1itU with ~i'lllVoi.titlii." [;i r_ CMt'le~, Ba'lii(H1. the 'fe1.:;li-(};I:5~ ~i,i,r~ (!if A~Mriot";$ il"l'l.::e [Jreed'!I~ 1}!:tI;!l,'!"ln,!ii!l)W rd!:!td, I!l)]d melast w(\~L Thls is .j] 1IT1!tR who knows his rice, J ~e bred the ,""il riict"y that feeds 1n000t iLm!:r1ro:l1 ivpi:tita, ;iI l:a!'k ~h~t tonk him ,a ~IJ'S ("U5 }.~rt; allIlI be devoted .)11; I:na,I~~pt"la:t~l~iJjUjit the: I"ighl: rolnl.Mi"tI~ioiIJ of gei"iei)_ 1 ~~, observes, "lflHPD!!: has 1ho~(!1:1 (;~ill~iiv~~~d f'4.il[' ,,~ least 7,tilOO' rea n: ilIT China, fa nners :5 [p en I' g~ne:ratilJn:; :5~lC"Ctwdll ~U'ing ~i:,'bad' genes out 06' II st rain.and it·.§. w.ry etS.]l ('0 I' us !Q ~ntl"lridLIOl! those b:;tck imad"rol!lte1lloti,), :Ii~ \'!Ie- il:ry M il-iiJp,i\i)~'1;! a iti':!liii. ...

11h:i~,\ ~:J<QI1 tofll:I't h:':I?p,e!i'!~d, $:I~-'i D:r. ~hlh~tt [);!J. dB}' of lJliii~~ity af Ark.m.s.a!? Ri~ Re;sc<i:rch ~rLti::r_ ··Ih·~d~rt> here W~ro2" i¥'ins: tOil" the nip yi~d". 1111 tb~ P!MI(1!:'l5 'W~ d.i)d~,l: ~08~i~~. and thus l'o1oe ~fl: Q,1.!ii', impCI'I'~;llit. ~tl~~I!§I!II:'l;n F!l)If!i:l;lfl.;!Iiely, th~re i~;:!J ~lI'lili li;b~~1!iJ p~IJ§r.! 1:11 "1~dI <J:1IJn~(:til_lnJ, ~Il" 1J1I~ ~rum~ilJlI~ ~ln:l~~. "1I:~,-:=R: are thousands of 'f('U}" ordine rr ~II rieties there,

::;(iCmLogly lII!:ii:ii:!";!'. Bnt il:bcy mBy hold ::;O[llC: :iJl"i=ci~~ "ll,liiJity W{! ""il~ ~ .... a'i~t iiil t.h~ ~,t~~~. ;:!Jtid it will hI! th~~_

F]ng:er$~ Fo:rb, (1'1' ChQP$:t~d:$l

Th~ world t:lJn bl." diFitl.Ei.3 iete three k.in.ds. Df p~"D!PI~ I'inV!r-fi! .. ~.,rJ:. rQrI.Arodi!~ H"od ch.op:;!iicl.:-Jrodi!l!1:. lI'..:orl.:r..,_.'lio,;i'~ ~1I;:lil::I':t:t(' ln E:o..iN!pL' ~C-;] :Konh ..... 1I~1'Ii;;:;i 'lJili)l G11!1f'~Lj.ffi-rf*r.llin. [U~ lJ'lo::'l (If E.JJI.ft'I1 j\~i~. I'i~fuooL!~~ are ~be 11"i1Jf.l '!io",io!I~rwcl.lP~iliro:! il"i IricliJ. ~ ~.ilrik1l" Ili~'kooo.!:J ~!!~l.t'I, .. ,I~ <:or Mrl,(.::,. r.;;!(I~I~.l<:olli)...r(uk~.[II~ :l m~n!jorit~. oI11nl[m.\O~rN more than 'lwl) I;.:. !l<n!!. ClIl!i'iP~tio::h b:l.~"c ~ vener .. hle histe .. }·. JaliJ'l1l 00.0::1.: ~o) I.:!.OO Kn. ..... i~ilo,; ,,~ flr~ ~Pl!';'!i'(-.:.i ln ti...: WUI ~mllJt"!' (II! ln el ...... li)7.'lJltln!! omI~ilN. J!.L'I-HI~J~b rlJorks. ant m~dI 5':Icil'11 001 t'hi! I'II~ ofdroe ri±o ,l:ndll.dl-bar.n. nl:ilnr .r.:q"Jlt~. m,;!,.'~I"!~ Q'.uto.'li EII~b\'l'll [ ~Iit.! LO:>[11i$ ::oi:[ .... [1:;.. ... 1 t!1i..;'-.'f:;

MoON K'S OOOKSOOK

-.Lnllit's the: fu.!:lH.!lt)', IIIJd fhi:" justifia.I:iO:Il. ~D:r this mass ive ;:)"11~e.;;tiil1oll. ,effi~rt.u

Dr. r}!Jd~1 1.$ 1J.e,Ili~rih:it! by ~fLt \':1 Ji~i~~$; from the lapanese Super ,Rio:: Kem-d h1lfk'~ the ~~n:gth of the k ... n~t IDn~ grain, IIHu to, II. Ht-:IOOH::iInl. Jl'i=J'5.{IIl.) I)ll! the In~t;y "u!l"~1~ :13,1.'3111. that 'wm-:n it :flo'i'K~ "stains )'illILl r firlgeiN UIU! Y01.!l ~ ... '<e1A:! pii:k~I~,e: bl.a.d::bI!'JlI''"L6.. .. ·.iJ'hm there U(! killt!r rices, lCI~ dol)~n't !fAllhl!ID thst, !J'n.-{eli" :ring".~lI.elo:p.II.:hk .... the term sclentists use to desrrfbe the abiliit]i o~ cc:m.nlii p.iaJI~fi to ~N:od.LJCC: natural chcmicals that suppress ors .... en. kilU w~ed. SI'OWlih '~;"ithj":&1I1 ~-u~" i:",i:j,l~i,i-~- A g;f:"! iiill that ~ti:tml:' il:5. f..wi~ .;.omii'~tii:~(]iW, "i/i,'ii:~!J(]UJt .... f101:!rr!'!¢;!I1$? ~r~ :1 f;JlI"f!:lol:!r''!l, clIt-e:I'!i!1. :1 nd hA:oo~rs. have f'DlIIlI1d !";w.; ;D~ tbC-TIiL

Am~L"k:aru; i!i rc Jd~il:i,'I,"l:! ~l,z!jo/(QIliU!II"i§. 1:0 I,]m Cl!Itti'I:3JtWoii; '~'!Iith a 1~~I!l'e 3C1,,~ ')'!?ii1IB :5f'l!llt &1'0 ..... ':ing;:o. haudful oftyp~. 1f'h~f ;:!J'i<e I~:'I i'ti;d '~(] ~"'h~iJ.t. RI~ ~1ti.':'I:r' ~i.~sti. iIi ~~:J]f ~~ world, 'Iml; in Alil1t,a~;:: .. i~ h~~ bsen ~n ~~r~ ooll1mod;i~y kmO-ll,r:rj unlf in ,i1n insipid encounter w'i~h :BIIl:llOOIl,fl1.1oJ1Ll!:' soup ill1gA:dicnt 'DT:lIS:II :1ij:17C'.&U~~itL1~:O=: foi' pClb&rl~~ N.:.i: ;lJii,}'I-M~, T[h~.f~ i.~, a Ii'~ ~ ... ~Iutil'liill :LJ.;ol)h~ 1,111 in NIJ'!1h ,o\._'!nr:d~I.:' !id! :. ~m;1[~r (l~1t ~r~ fur ro~. 1l~~;::k[Jlly, when iJmlli~r-1jtRm l!!w;:: -!:hin~ '00 [J~~ low lb'liOre .A~iaJm; ~Il" 11lll]oom; !3:m:.;:1,~n:d the gil. From Thailand, CarnbDdL'3, lndia, iKoKa 3IlRd CMlITa duy blii)i,.itili't wiiJ. ~h~~i'iI t~It:I,r' cultu I,\:, ~h~llt ,.;:I(ii~t~hi.8. iJI~~1:' ln Di;"l~U!~-:' ~nd, iIjIf QI)t] n:e', thelr J,l-:udlijllit fur [~.

Wh~R II Tlbili hOll:>ewufe c-IJO'k~dI Ihe Texas l\tongg~1I in t wb:ich traces it~ rool:;s it-D lndencaia, then Mol'lilaga.5G~ I' and .fhmce-I);i; :!i>D'uth r...iII[Ojjn~ ~b1. the- 17i!h «ii.t~~i1')' ~lhe \'!Ia~ ~r..tal~r ImdejwheLi'I~ed, Whe-re- w;:u the t~~ld What h~p'p~n.:'-m ~O' the ~'II"'~"~I' arol1Jl..il~ ille 'i¥lU accustomed ro~ Nothing.l.'ip_ Not ,ollll,}, that.whe oollJi.di !!:3it this l'":elllk£~ amon~'l:i.rat~ with chopstickst

:N'o~' e I!H a i:tI::,,":::k belt epicure could h ... iL'tiI~e' ~hi~ d 11'

ti:·:"i.~1i h~~ ~""'~ul' p.:.lIei ~"'il.~ ~1IiI hi!;l'I'o'i'llUgU. [Ii ~li(! i:.i.

i~' i.o!: s~i'!.! "R~ dll.l~Jilcl. be I[}:..e brothers: d~)~ b!.-11 rI!IJ!t stuck ~~tb€:r." But Thais ',IfC"re aGCllli!itol1.l00 to rices that" IiI«: Thai p;eOIP1B. stick ~'O@?ther ("~',i("kiitt!!U. L-; dlet-erl1'liill e-.;:i, boy jill!;! it.ltio oilf'tl.\~ dliff~ii1;!tit sta rdl!;!~., ii.M'I)'lose ~!!i1.8 :ml;I'''!(I]~;:ot:~!!~l. Some ~""'i!"ie. !e,~ :1 re so ~~'ielkc~ that ~f you put ~ ';:MJ]5~kk in [J blJli,'~, ~M ~Hlrn' muss OOilbt~ lJ·ut 'IDgi:mi:":1: Til~R:i SO'L1:r1b1.C'~S amd glJ:um.laIJd~ :love- ib::.l: ikiiL'til_ ',U1be), b,~ak i.: .:..ffwith lih~il' hii,l~ru, d!tp 'i~: cl;:;~f,ly h;;i(t; ;1 ~j;~;:::O;'" Si'".i. ... -)'. My !he(t;lI'), is thil'i: 'OI_1I-



~1JJ:rii:~ IihEit cat with chcpsncks nO~\i"II:d. ~.:i.;:kr kinds, fni'l-~ater.;; ~~1-e1;;l1ieo, 1f'ei'![ .oil')' ~p~~i'I'ei'~. and these 1;1 f ~~ '!/,l!m -e;_I,j; ~J/J~h tJUJ' bi~ds cle'o't'!~I~O!J. j~M·ln;:~,~~r~ "Iffl.rir.ti~,

Faced wi~h ~h~ir ti:mkk.)' &nlli~~ fillTi1~ilicd fruwlM, ~waH "'\fOITIi~1!I ferscek all hope of I¥ltiln,[!; ,d~c~fIIt I,]ffi i~ tHLe US and bl!iFI~ i.rnp(jirt~r~s. j.~ 'Inns of j~_ I'll fact, lS!/>'!.!~,IJI::Ji;)o iPl.mlld~ b:st ~ir, mi'! rlr tlJ% 4~r "Ill the rice censumed im Amenka. ]::-~ml~R who didn't b~o·w !l B9SI"11S!ti.--which means '"Qil.I~OO of fra,gmoa-"'" -from a rEl~rniEie swAdmi.)' 1,'Inli[e up if',O the new r.el!llitr_ AsmlA:!i. ~d, highly Sflph:i~tL.c:l~d, t:l~~ aud ~ ... oU'1,;:1 not ~U]I! fiJ r ,;!I~f~rli:'hi~~ less i:h;Jf! i1lr:'~~ihji;'l ~\;;Ld 0:)0~d. ever ;;IIr~ "PM :ll1I"t!,_ T~~' WC"17C" 'i!\'M 'Willin,£: ~!J' pary B p'l:c-:rnL1.!111b1J fur qua.i:ily, ;IIi 'bi~ OI1,{!. A~ Ih~m'.:ih si!llis. for n~ar,i,y ~;2..:Ii p-oml c1~! The w til.eo!!!:s, of fi~1! e-nt 1!",i'P' t,"j ioI! L:J:':l I~ kerll1 p.. Rr..~~'t't. ~·i'CIs.~trl~ l~l.Ii, r,f"I~t,~ive- f~ri~~ for;i!L~e4 (lUI uue S'I~"l; rW'!.!~~ "md m1~.r~~ ml ~rom'J,I;k ri.!.:e th<Ll; eq!lli'ih:dl thjj~ IU1;D:.:;t ~pul~ r of :in :imports, Th.1:i. lasnunc,

TII~:l ~ )iII~"ifi,iil'l~ is the ~'oQ.~;l ~til, o f ~~h[I·i't-8-i"ii.iii;~dI nk~!);y rlees, ~!", Sr~1~1~ is ~Il!;! r!'r(1~ i!~ i:r;:~'i:1;I ~ J$ Jr:. ~~ri~d I!o§. rLlJt·t'i).IJ~Wi~t·Ilt!'~~~O!l)l·~ q, !!lind it.§. l'i:;"te b a"'!J'~Y n.,.~ct; AIJ]cr[.r!im breeders imported :jj Tllii st [;lil1 from ~h~ famed Iaternatienal Rk~ 1.'t~~~:liI:h Irn. .. tii!ilj!i:' llR M ~Tiil;l, TILI-ey ';;:1i:)..~$e(U Ii: 'lIII'Lth ;1 'l;i.s'h-yi~hting WMH].lil'ill~ ~1-1J"k, ~,ddlr.:d n lhtle of ~h~ [) NA, I'! s p' ri ";lil(' ot[ tJ1!I.t and :jj fi(' n lIT] ~J 11.]1 r~-I'l· -!: i:I eb n~ ~OO th e chlli!>tc-:r~irL.g of Ju:rillim: 85_ II' VftlS to ~)I!: the impa-rt L<!iU1.e:r. Hundreds of acres '~""fnt under the • .Lb:.u. plow i~ 19~!}, Thai ,,"-("I(lks. by ~ihe thousands eilg.eit~ hal,1l~d! Ht;Qm(' the first he~;'fY b!.l,1}5. of Jasmine 8!ii, stes 1Tl~ h im dtr:- old cQ'Lmtrjl1'l.fY. served it 1.!Ip' 9:fild- 1'hck"n'~'~ir w~n~ biidk ('Dr mere,

"'Wih;:rt bllppeii;~d!?" rna r'i-::ete'FS I~H];LI,i'~.ed. "Wihat ~L~~;pelilil'd~" !';tH,!l~:h.:i!II'i1, fll.l'm.e:r~ f~t[~(I" "V~fh;ir. h~p~m~~" rnre breeders broIJd~, N4.ii one an,lli.1l 'I::~".pbim. II: it:a!>li::d. and t=;llldl~ the same, II: cocked ~bi::' same .. It rooiked the :5.1l!RlIE:. It ..... as (.m.esp- Yet i.: 1,1:1'15 a gi.~nt flop. $l;llilriOU.~ !\"tIWtie!-l,Sf'i'$lO itil~~ ol11y US ii'ii.t:s, ~",ould. ill'ill;;-h it. TII;'I] rod~!'!!::;, p!:\:,~I!"!'Ii!d S~;I u~~~uli, "',,"'.eU, .ll;l'I: W;':< ~h~· s~~,l1'.

TIlLes. I:\.""ail-.l:ife d~S:i'ls~C'r 'l.\faS .fj lumilJi§, point i:m U.S i'i~ G(!il~dt .. 1.!i!i.r.!€'.'1~. Aii"IU!i'i~ri:>. ~ p·,ride 1ihi!m:!iEilvg .LoJ. t.~I~ \"'f~t]~rc~ Ifri~'l.i: eom(:~Ii,t 'n~ [I tm~t.t, I'-e;d'i~~d,

they oeulda't d1:.«~ dUIT.cKI1a5 which AiiiEim K.adily pei:'i:;ei~d- They ti.r:d, 'in;)(f,e ~~ ~n i~t;like of net "'I,!itl~iill, ;J o:;irI~]r: A.~i~1! 'llf~ ~~ttir .:4':~1 q~I~U!.y ~~rn'riIlil~~, "Bero~ Ih~ ~};p;:,rknc-;:-, W"(: didn't re;oo~m~ the subtlety IO~ it Or m<l)'lx: """II: .rn9dn't believe it. NO'i'f WC" IOCli~_"·~; ~I' .s.tiI:rt~tii wHftI ~tx Asians, but no\',' th~ AI1~o~ am pjeiki.rlg ~lP ('io,r~ .i.: too." !Jr:. 8m W.ebb c(o.r~Mi!d Ii'.) ma

, l' Ilt~ S~fj rch inl(!ru;uli~$. :;i1:S urnpli.l'r~~ (:4mlirm~ 1-IJ grow, uS researchers 11(1--W respect the p:I7I!~ne":rK(':5 'Of the -!-tmnc Asian rua rkt, and IhC'lo' h8'1,',~' :rNloru~oo their elfurt~ to Ills.ih qualities 'ooumd ~[;1 S(j.nthe~!>i:

Ash. ~:il priv:li~1! t~i I:):"~ii'lfe~, "'~e"r-i! i~;;)i '1i"~I1-.g.eii' ~ i1'utI!: ~L), ~pl;u,:.e ~br: l!"[~ fnll~1J hi~! !;j, ;1!1!d P;J!l:i"i:;!li~, IH!~: to d~~I.op 0 k:ind of pi)Or-MflIflI~ ~S9~IITh~tLH N1o:r ,[9.11 th!!::! jm:t brims rices ~11, and plant t~'{!IliIi. I~ .~ga.~m;l: the law, :~~i.tE-6;, i'i..:e' iljdl~,p~'" it~I!U~ in ..:lim;'ltJ?j., M sails :nild. ~~~tt~rr p:li,~~,nu. ~'i.CIi It). lf~lliti(lfl blli'l;!~. iUIC'l~&~ ;mdi d~~~ :S~~, AU ~[~ iim~ mu~1 Iho-!:: bred 14) US !!.iIJnd'i· tions, Those who touted Ih!!:· ~o ries of ',U"e-X:i~ wog (i-uin now :§.:pC"~k w~~:tf!ll..ln)i Qlf -Eipp roximating 9 PlH~'jalhi fb~iI'I,ati ,I) Ii' a.1 Ii'ii.ti;) i~ Alf"E,.oli'i.:IJ, They a i"\,!' tiJ;~~l~ii-t Pt!l-:pl~ [:;r;! !1, SV;I"!]~~"!i D;LhJ;!" ~b;;i:, J;IVllr~i;!,;;! .1J~ld dlJ~~ ern; 'Of o,thm, ~pir;r~ 't-I~ ,at[ptlII'!:: the bmyro[]img mkl~ lJluk{!t for ~'p~~ality, fragr:jjn~' r:.I.«S; iF!J,r the record, o!l.lir ("!WIJ .3bs.olu~~jf :F.a-IfGritE ria, {lIlliE' 'with no ~uai, !1iI :till, Ih~eo i'l,\r.I'I{~Bs, 1$ tbo%: liitl~!dy, ll<!ilffJl T~~! Cl'ltllitr-y rice, 1k11~11 U l,m:rFJ\!;i 111 T~,rL1i1, grow~ 11(,-!11i J~fflJ~,. Sci Lnnkn,

~~~jlil'j':SilS1,r[,J~J,~J.!#r~~, F~ jjlj~k~r.,~ ~~U:s·.w t'll' (:.:1"". j~ff dril'"c", Rr" rs ;<i{I' !'iI~ ~ 1Vllfr S1I!oI~trJ(~ or 6pr.rc. G?JIl I¥C' mit rlJ~~ 1'"ir_;;tG' trmt? J3a!ilfJt:lij, .D1i.~" Aroon\;;r, J~pD~ict~ltillice~ .tnrja!" ~ ;lfuy: ,cI1'!rlM.!'I' :i~J Jl I~.Iti~,j r;f ltW~f.r. rice. itI/,It ~i~ l~ 4mb~~ 4'iti',gIH'; ,~r.::r!:;"jr,rg C'r~r JJ1'I/a([: ,ood~ dfily ...

jI([.,Ifmfli':rrn :1i:rm Kt:ilir, Klrwr'. USA.


By D~, ,D¢'li:!illi~jt(k~ I:;jr;id!llw'!J~ F,f,.I.;IF' C"lo!>lr:i!!I:i~ RL1"Jiil'lred from HJ,';JDLJIS.'L:I- rOD,..l~f ,"'(~t"'JE, 195'J!

A- YHFveaa, ~itt: an-cii::lIlt [ndi~n ~~udy of.ififu, UI;5G5. I~~' ,[rl:a>ll'"b~r libeoty i:o ,~xpla.iil! 'I,m~uaf'l maik81!ip ali(l 'I~fi!h;l'li)i);r_ It i~ ~(~Mid~~d, lfI.y Ih~ ;1 i'I,;;:ioeli,t :S~iI'§. th3it man's .ps:rcho]og1i~l 11lId. plr:,'-::;kn~ makeup

may be dia5~itlka as bdonging 1:0 :fj ~'p~cijil;.c type- of censtuution CI!I~i~d pmk.rt:~;) ihe' 'lJndet"Jril~~ or iuher~ijt. j~al'i,!i:N;! ,C!f ;ai'I!:!:'S be:iiitg. ~~ t:l namre th;ut det~j'i'ljiii~ h~,~~ i/i,1(! b~~:I"r,:'. ~"'h~!, ~"'r: d~SLi't, whl'i: ~ emJt)y, ou r ph:r.s.k;~~ ,c.]Jn!'t~tli.1tiolll ~ncl m.~~w Vi(! ~;:IJ~d .~ !ililil ;:Iff ~:h~ ~,t~,,~ o:lif iiving. n: fi.ll:"th~1." d~nnin~.om Phr~j~l. p~'!o'(hC!losJ;::a" 5.odl1l :lind .I'ejj,giom. :pii.t~~j',I~!'i of hellr::!iviiorr;.

11h~ .lpro~Iiri is ,cl]~·iiJ~ milo ~lu'l;:~ m~ill ,f/.,.::iIJi'1;!: IJ r fu~..§. that help to bind 1m fi'f(' d:~Ii!]~I].'lIJI, :woc-=,s into, livLll~ Ilc~h_ ·l!"bC':S>::: 40shtr:s an: 'lldln" piilttl ana kl'ilpha :f~pii'e!'iG!i~.:1~1g the philoMlol1ophi";;:'I1 ~ll!in~il~~ :"I I l', nl'!:i! ai~dI \"':1 ~r:'r! r~w~~i:i~l}'. Ir w,~ bH1W ~.JUJr p!'":l!f,;d~ ;L~d '1Il~ ~~;:Il v!::m~ iii! .~I!:' fOM:> and !l![tiv]~j..o~ that -ilI'!:. iIWj.urill~ ('0 -!H ~hllt 'R!Sgnr.,..a~;: the ,da~r.(fs, W!:" C;:B~ m,iintll ln II mo re 1P!!am:Iiu~ and. b~Vth; body and mind,

'V:~ry re~\' of U~ h~:\fe a PUiof p~krjJj" of o'Hlr one i'J~~rjf. IITH,~. uf us have -CI;IJil;blnij.~IJIJ:i;, '1U1;Jt is, I .... ~ ,;'In have n:m t~IU d()~rlrS t'f.i)t'h~n O!J.D" m-ilkrup,. bur ~~~~'I:e is l]!.iUaUy ;3J prominence o~ nne- 011'" tWD_ Fer pcefcct heahh tilt! goa~ L~ to ~'&~ :s1L o:r. the ,([iillJol~ balanced WiEMi~ our pti:IKr,in:,

1'1;;:;r,(:' :1 re seven l't)l;:~'I~ilii:i~~ (1,[ ;;))f!$i:i~ t:!! ~(lil:ll ~wc;;: V, V:P, P, PiK. K. V'E( ViI"K bnlnno:di (!l:qURlfD:rCC" fmm each dA.1:;ht~)_ wiuil: CilW!?,,§. lbi::!ill' ,((]n!'ititutlol'l~)~ ~YlPe!';? TMy ~iE: dei-el'all!i~led at tHte tim-e of OOIKBption :liiii,! d~~IiI~ U~;('lli ili:liii,}, fi"J(tCI'ii;, ,Si;i;;;:h ;I~ ihli!' !1.p'i'htU,:I!~ state uf.1M:! Pi'! [~nr,:, ~I; '(I;I~PIOil;l~, the ~'lc'mll.;I~r ofthe moment, physi.o1ori;Y, ~1l!:tiG>, ~nd the phy:>i..r..i'il, ~iir.il~th i(!I( the parents, O~Ge the constjtutioual trpol! l5. ~I~ it :I~ "iii,il)iii"t~iii~(.J rot t~ h"d~~l:Ce- of .om~'~ 'lif~_

Ii' 'IS 1?i:W:~I.iI(! IJ~ ~!l!dyi!i'!S ~bi::! ~1";iri(!;1!~ ~:fl~~ !,;; :1 !i~,· I{.to::: ,um'·~!l:bW1iI. tr,pi!' from the ~irmrlJillii~k..:.; and cliis:.;imi· III ~·ities wim the' alill 9Cikru;tk: pBUi:::I11~ .nncli VII ~:r.in:g ci!i.~~ri(:!,. T.h~ d.iJliiauUty with 'this is th;3Jt '~lIi::' ha ... ~ ::1. t~li,clelil,z-f .Ii) dt(]fl~~ o(:l,l::ir;l(ieril:l~:l.;;:.s 'I:'Ii:,u seem I.;) be-

MoON K 'S OOOKSOOK

"better' 0 I: or a ':':hi~II' ~y~'_'"

It i~ "ifi;fl;~ a~C~~i':II~e '00 leli.ii'i'I (liI'I~'S pl'!iliI'r,i.ri ~hmi,l~ the <I';iyurlr.c:dk p~l~;: cll~,~I!(~'!S, Tli'~l.~ iIi.'~clol) :;I re ."Ilmd. in ~!:, method ate able .'0 determine which ~ the In· sic type' an.ti! also able to, determine if there ,1:1 rC' ;3Jn.y imbalances. It ~ said that d,~ ~i Im!-t£[i§. or ~hi!; art a r:e llJ'bile- to ~eim YOLl :llOO~.lit ')fO'l1.~ elltir.:: past ttlEld.iCI'J~ ~~hl(ilil'}. even ~~, ~hl::' ~;qtm~ ef wb~~ ~u~r)'" m.~ be~ll p~~roml~d., ~ well Il~· ~"o!H present ~t<i.(' of ~t.nililce o~ the: d~S'has ..

In ord:il!r te :s..irn.Plii)r this r:rthex,c,ompl\l:::.l il'hOOI,"].t;.'iII!" ~:pe::l!k of the pti1.~tirI as a struetuea, i:he- basis 1,l~c!1ilI ~"'hldll ~~(! (i!i ;L~ tjf our fil~l;.S) :;IiR! ~,!:UI!~m't"otI, 'lI~ ,~kol) :5Jj~k of oi::ach ,dMirr::l' II~ thcl1.!1j1ih Lt WoI::lI"C II truly scpa:ra.t.r! and OOI1,(rot~, fa rm of l!TI~rgy '!,\l:iJth usue] t«i:!cl::5. 1l!i~11, !!"IoUI' ibejng. The e1oll"f!iii!'ii'll! s~udr ;B'f tile ptt111.fir.i .!ni'(l iJie ,diJ.~rli!t~ L.~ (11iI1y;:!l ~tl:'l;i.1111o:IiIl't flf"~ 'lg1~1 field oflif ,;i)'1'li'"lilLtI"lfol.

Ayr.rlw:tM has btu.dtr.d ~b:: natural CO':IiI[;t:llIJ!l:t~iI1I of man lIiI1Id hi.,> bcbavier in. erderte brir~!!:.b~ ~Ir)· bi:Ulig Into ;:!I ,:;~]oo~t iiI:lJt~~r-.li~ h:lJifil'l'(li~y ~\'itH1. ii:li~ll~, '[I'he- 'I,'~~ :;Ii~d~JI~ ~1:::ir:i!I~': 'h:I~ ~ i!1!1",\::d: ~!.;~I ~t;I, (~rrr:r!;:) Ht~ Iw~hh 'Of the wOlI"ld .ttd~y.

[11 order ~(il he hl:ill.lrr" ~(@rdiir~~ t~) the 1i!f'klr~U~ ~'W tCIlilJ of lnootdm.c, '!{Ii"<=: linlID5t ka ... "<=: seme kJiiowl~dg of the character of each d.o-shlil and how ~)D lil1ill,i:ml:aim a balance bet .... "f!1!'n them, ~~a]a.iKe- is ~U'l1inl!'d by ~3'll'il:"ig the diet and :lctivii'le;:: ol:~rdli,i'l8-.:!!"Io the ~~iU::I!te', tiil'l,e Qf d~y ~ lldi ~lte- indj.,i:dni~ nntu re,

Veta is the doiJYlfi that is the: base or driver of on motion withll'l tit£ bo.riir_ It is Ih~ nstusc o~ Ih~ ::1.ill"l .ethe,r ,ell!:inen~!'l. ~t gnvefH!!; ~IJ bilJil;r.;gtcal i1:tc.o v -em.ent ~~~h ;I~ h~alJfiiliis, 1i:'I~~ub r ~1i,tl':il,~ti)l)li, b)"¥1 tiilie;i.t~ and iM~.l~m~nt !lJ!f .::;i'IJ[!:1l:! pulses ~~U'~.l~~~ I:~l'l:! nerves, lt ,dctcr.lil1iillcs.IbH~an)DIi::1IIil, tbml!lgh tho";: motion of the«II, substauoss and controls the: 'tItoug.hts. by 1.e:!id!LJ~g the 'inii"l(i to eansta nt, (lec~irahl~ ;wb,!~t!i: iiltHler il:haii, dr;:!i.er!t!i~e~ ones, Wr~!' 'IS !hr: roo: j,:~iI.!~ ;:)f~h;: "%!Ii~~ 'Of ~,il Ling m~d 5t~muUi.'e5 ~titr. bud)'" flue fur ~pp>r.tj~~. [t C3ins.c:; th.~ dillJli'lutiO'IJ O'f ur~IJ~ .n:I~cli '&:cc.~, It .distribu.B:> piiJ'r::I ,~:fld. kilplltl ~i:I ihe I!J.Dd,., It maLI~ta iJ1!i. tlli! ~~e-.LI,tl; iLli<llfl~liI~i:il'lli, e,f iJI~ t'l["toi,Ir ,cleJi~rid,iili.s U~il'l:ril its



~lano:-. It alse ;~umi emotions such 9..;5 p<lIim, :118 r" li.en;CI1,!i~ii;e~i, a i'll:i~ty. t~lifiOn, a i'ld liWi.l~c.Ie- ~~~Iifi:'l. "l.l:(j"trj~j pl.r$i~t P"!'I.11~r.: nles nre dlt!")', .e:-;".I~~I1~·!r~~, I~~ •• oo]dl,.p~t1~'tIr.iltim;g! ci-l.Ibti1~, rou~h and crn[J~r.s~ng. ·iI.:i'tir dominates the ·~U scsaon OIRD is 311':'0 :roort proruincnt m.t~W~1J lAM to 6iL},1 and 2:[>"1 itO 61.'M:. [IUljjl1l~ these ilmes., .i!t is not ~ .... is.e toO do.ail' ~1~iJI'!st ajrythii"ig ihail: ma), Ihorhl.g ~bIJ~1t 101 m imbd".mrn: !I.ilf the wm f.iJID::, ~~ is ~ln~'> ~1ime dominance that &U.~t1i ~hiil·l.'fe rise [mUll ~I~!!p each ·da~' iJdD:1iC sunrjsc, ~I'H is 9~!YD dearinant in theold.-a:go::: ~riod, that .is,.~li~ 61,'e-.I: fifty_;'

V~.rtl:'~ i~aiu:rfLi seat is :iill .:he ~141I1il;. pelvic ,-:liyitv, ~~O;:O-.'l>. ~!d~l, ~ir;l., ;;IJ!i(l '~llwli:S-. Im];:I'!:1 !1~ w~J QJ~!-S;e :;IIr~ accumulation of MI'"tiI iii .h~1!' a:rc;i!> "!,'!i'nth ~l.d~illlg diseases ~L1Ch. .:1;5. skin rod1.o!!~ and GI.DVltm:>. 00 nst iip a - iia'I~. abunda mil: flatulence, I:tJOil~·.i~,g; bO-H~ afi!d joint OI'i"'~~, ~l~.;;:~~~it':S litill"'l~~I~i~y" 'i~~~p>.i.i~~1 h~{,.iI'i'i& ~~~c[C;!~~ f~;j r u nd memvrr loss ilml of1.'!::n (;lmfH~'iO'I]. 111'1 the ,fin WI!' arc= ~till §'~Rd. te ~ P repoJild.~r.;mc,=, o:f Jt~J1L1, so Ih~ dlUllg'C:§. ~11. "L'fC9th;::r, aLtboL1gh ~le-ilr;9:mt, lifi~f ""sgr;a\l,al,* ~Ii{ Ii"~'i:!:l dV~'d!~P~~II.}' :if~ ~'o'oE! a $~ nlr~ mt?f (~!i1~~'i!lI.!~il.l~!,

ln 'IJm~u ~o ;;:Q'Lmrt-!:J1!,!:~ 'IJII" -1jU"emrt ro bnlnnce ilhb, W~· ihould o~waYl> keep "''Al:rm. and :pm.,,=,ct ou~~ fmm the ;5.tr'D:I1Ii; wim,a!; and draft, We :I1il!IJ..s.t ;iJyoid. ;:;:,]d Ilil.;)lO'I::; iill'ld dti.li5;:~! Sl~PIj;'Ie'me'1ilt'l'Ig (:jUt oIlie:i: i .... ;t~11 W,~ nmer, n-!'.:Il ..... ler ilJld IJwi~~(:1I" rlJO'm~ boll. d~ll.;u;J~lIi:!:' ~he va"t.::l-iCl:':r:i:i'!i".fitin;g fDOO!; :;nlC-a~ ~ beans, :rnw f-oo& such 9..;5. 3PP':lc:.s. alJd allllltb1n;g from the: c.Eibb3~ 'Eamiiy_ Decrease pungent, bittell" and astringent t.l;~tf!S as i~e jL,gg.J;;wa~'e' ~11t; jii~i'eiI..ie the ~1I¥"Bet;.j,;Iiliy and ~1,1 r ~1lSOC~, ns tnq iI:·m~ ~iJ' balance viil'{.I, [hill products arc ,g-Dod b3 toke: ill moderate ILmOL1Ji~S.

It is ,~d!",is;iJiJ1!! 10 f,{!lliG'w wry do~dy to 3 mru~ln£. ·~\'HLL.i:h I:"M"y be bo,~il~g. f.o,r i]~i!'; tends to, balance .0 I~ 8:mi;iIi~d. 'vat~, TA)Ii~ ,~i r i:1':II~1 ~~i~(I!'l ro ~~~~~ '1liI~, ~,mcl this (;~IIIX! ~Jn~W IJoY ~;:·pUIiI.J:!: 'W.;!Iml ;IJ~d <qukt and by go.odi deep moouta:tio:n_ Alm.hO'I. ag~;r9'';i~es. i .. 't'HJl, e:i[peciaJly ir~ th£ arif:~Ddal :I!I1:tmnp!he-~ a.f ai r i'f'awl, S"1,Oi t,'e ~ M imb~.hii'l~ ~J'~ ~.re ir~ ~".tJ i"';f)'. 'E!at tm 'i'!il;;'! 'm!~,:1¢~ ~",()IJ U!~:'!r: !!O'h:e,., '~;I i~ dlr~1. f!j(l~~ IJ r 'I;:!). o,\'~r ~d:t:, ke!!P' un .I~ mlJ'i{.r, (lor W!I.iIrk ~t l1.ight,

w<!\"~ .rl'!:tj~(j Ij:lIS ~~;; dll iIi.'itn ~JIr:!lf1 ill r~V)~i~1n, Pir.r~t h the fQI'!:o!:' .h~iI: Ibillmnoo: .'l(l!:·I-:..rinor.~k i:'J~;:rg,y Qf l-'lim <Ina the potoo~ial C"J]e-~y of L-rphl'i . .Pillti'il is IDf :nn::/"!tIi'.fiI:C:1I" cn.cll"JY; is dominsm in hliy 10 oaobG:r and pesks :81: noen and mjdJ~i.[!i1~i·_It gowrru. illl!i"[b!1Ji:>Jn; tLl.e .eil7.Y-matic ~rUJ ,mdlJcrnn.e ~r~l(:m:>! find h*,: gR:;J.' il1i~Ul!!n(~ 'Dill the Ul"J(,IJU~ actjvltles. ,Pitta d~ h.mctiolll is. vigmentation, diig'C"S110rL, bC;i~, In.tdJigclJlX:, :s.:i~bt ~U]J~~[~ tHLirs~', seftuess and radi.il!ACf!" of tha bod~~ Chf!8Iflilli,i'le::l!': :Ht~ O!"I"1J:f::ig.e'_ '[he- phr"jc:ll fi'i:'(lpe!i"t~ 41If pjH~:a~ '!~!H~)' If!!!Ocicl, liIJTi~',k":'kcf' ,;!I¢i:illi;:', ~~~l',~!l) t(l~~h :;Iim{llil~~ t~:r.:o ~91i~;(,. It is 9 ,cDmbim3ltion of ~]elTIe-nlllJ. iii re .and wa:roll": Thi:! mor.ImII::;1!:lI t is ~.~ duedenum (:11 TS~: ~~oti!J(11I .of.ihe- .5,iii~:'iJi iilt~~i~"i,e)., ~iver a IHi ~p!1~1:1_ It :iI~{I; ~id!!:'l hi tI~ 1,1f~.!I'I'U. ~ ;lli;;.U ~Idtl. ~~bil il~i,!Cl~~li.!'l fl.) I:' II~ .s.liilll·~ [;I,d~~l1~ h~~ ~,md 1~;Jl.l~,

[)~r<lng!!di ,0 r ulJlbol:mc~ PHtfl :riliiOY briJig IIbolll.· changea in. ;5~gb • ., .rli~..s.ti.o1J alldi ill:lb:rml]atiD~ of!ih::: ski i~, T~~ i~ a i~i~~I~iii.;;y in, ~ d'.<i;!rhe'u!lii;od ~ift~l "''*Ii)' i'h'h'$i:Y, !VI~!"$, oI,II.1Hi~i;::, II,"'! i~1!7,1il~-e ~~~;I-d:I~'h~, h~.I~:,j;hi$. ~n!:J:gi!:-::i and h)'VC'rdli~To·id~triI are ~Y].lkd j.J;U.::I' dlscasea. PTIll'ril ~or]e 0 uc: of mcdlum b-uikll ;lind lU~mLlh' th~lIII. They rnay ~.,."(; n1a~,; rl1oi~ (H :frocki~ or other .s.ki~~ bk:rn isb~t, TI;~ ~l:i~iI ~ :':l'Ifi, iill'ld i'!lill:":ln, Ihe' leia' I_.:: thin rmd silken, N'JTllil.illlr Ih~ people 111;1, .... ;: -1j ~trong di~tio]l and 1iI.l1~e oppcri.'('i5_ They crave sweet, birtcr, 9;>I:ril}g,c-:r~l: tD~.)N. end c,uld. dlrinJr.i._ They do net tollfruk mID 0,.1: heat 'tl.'f!lU; as I'ihf(ir bodly temperamre is elevated, '1J"Hl-ey :He jiiiil:-elh~li.t and sh1lrEJ' :liiid liJ.:.e to b~ leaders, T~~~}' ire nmbhious illia h~'oi"(' ~I1.1.'!11~il)lI1Iil tendencies W"L',f.EI rd anger. hElI:c and. jCEllou.s.y_

1111 oDnii~r 1:0 bala m« p'Ui~" nne mil !> I: ~~ cool by :)'!,'ojd.i.r~S hsat :H"iJ .!he- w;a rmer pa rt!. of tH1..e d;il/" ::!I~ Wo!i!'m ;I~ t~l~ Wil i'IIi'iI~ r d~iiriI;i'i:.e~, A1,M;id oOiLI.J, fr:i~ fl) (H',h , (;;J IT~iim~! salt, ;Jl~lt1J and hot ~pir.<~~, Pleut Y;;:Iof :l!:nim~ and moderate dairy products tend to balance prl'1a, 9S do ~wfe:t"bju'l!"r ami astriugent lilSlBS_ Lets of i1'rw ~~r i!'l ,~dvi~o_ RE!;in::liii ilii£ ¢!II in :ail(l ~~Ii'I~ hi!l~ ~fi;e jlhm~ .I?i;,"!;S>!)n~!l) ur:!n;'llf~ b~b~~I!ii:d, Th;e '!mJ~1J t1;,1,!,,' !hhii1: is ~~l k~~p' OOIJ~ plltrsk:.illliy ';lInd l1.1emtilUr '!.'o·ith :>ndl ,ilia;s ~~ cool, dbEldiy sr-o~s aDdi ("lKlling ri.ll::;~ aft~,r ~h01''fC~_

H.r..~ .s.piCE:> ~,rld he:'lvr, ,edty; fi'~d :f6od.s. a.~~"':lil:t! "iH~, Ha1'4 d~~e.~, $t"i:i;j r (1'~;i.1iri" bi,ii,i~:nifllm,: :'l'riI(U :~CI-


~rt arc to be used :il1. 'I,'~ry HIJaJl portjens, ur.:fi~ all .I!".b~' ~cJlii'lg. ~p~~ suchas Q,lir'I i~li, J7loii'iali'lde r. :5;;IJffmliJ, d'WI, min. ;JJIHJ p;JJ~h:}' ;] re j,';J]Il!:.;J~r: 'in i:!:'!e Ji'timl die~. (i;jJTUic 15 '!o'i:'if)" ~V.ilting ~o ~hi1; oomtitu!uon.iloo thus must ;sadly be avoided, 1Je-U3.I1>gin,g the p~ttri oon'5-til1U~ion is, ll':I!J~jjy a():n:rnplL~ilU:d.---bu.: ho.:!idly :rumITIinlf:llaoo-ilW .ihJe- full,O\i,fi.fl.g: dllil~k, p!mty of,alc,oHt-ol, E1a~ spk)' OO(JoiIi, ~4peor.;i~lIy ~(iln1OJj~tI~:s. chilies, n,w enlens ;J Ild 'h~!;':lIil]i :sdt~ food~, Hn:gog:e in fruMlI1It~n.g !u-tlvutie;s, use dll"W.g~, .r.&poxiaUy cecainc, speed 0,[ m8 r.ijtl:fi II 9 , and wet.!] I' ~jsh~. hot clothes. ,Avoid ceol, fresh, p8aiGefu~ pla~e!'l_ Itep~~~ ~~I,ii' f\"!~~[i'lg..:; and ~at ;"J~ f~ll!l(h li\ed! ~in";;!J. :I'!icli s:d!!Ii!d. fjJl~ ~s I~t,ssil.ilr:. T!i;e..i.~ lU! !'Je:dHi)l ferecs a ri:" highi:y reactive and mmi~' be UQ'lJI:inC'~:r ex..::roi:!l~d :fml1!J .~~~ body., V;r'l1: is d~m~[la~OO {m,m Ih~ bodir .:1.:5, 8>1.:5, a ffid ffiut!i.c~~b!J' oj' ne-rval!ls ~iU,r:gr. J!'Jj'it1 ~~ diiljriitl;;!]i~~ [rolifl, i:h~ b])dy ~1iI,'IiJ;U8h ;Ii.;;:l4.lil~ ~'riJd. pJ::'rspilr.!!~iO'I].

TI~ I~s~ tJ,f ~ttot; ,r.ridw:J'm Ift),~ .. ,is k(~p~(i. ".;:;~i~ ~mbl.Mi MItNoh il'f.illiJ.1n~ ~ cd] C'ilII1Y mornlng a tldi ~~iI"lf (,\,;:'Il~ng. :B'I:C-i~t :sllotdd be eaten by pitl'i"i :m-a ~m peeple b~;')f0i:1I. 6- and 7AM., H~wt:~II'", IhL"i is ktJphfi ~illlC, ,,0, h.rtPr~{t i't~ll~ ~llo;)uld i1~)t -e,ai d~i1,;i;.1 it "W(tiuld ilile~;I$1i:' I:b~ ~ltlr,:r within the Ib'Jcl)'", ~lfpJUi'I ~~ JlIJ:t mucus but prudJUC'eIi mucus I" elul'nill.jjI'e L1::5. fcrees,

kapha dl1~h!?'~ main f!JJ.m:~ ion is 'I,' i.iid.m:ity. I1IDUII'"ishmeut, bindiing. 01 the: joints" .5<Dltda.rit)l". ['OI,ti,tlld!e-. forbea i';tfl~. ratie:fl~ and ;il,b~i:i nenee. Ii:., rhr~i~~ properties ~ re; lililOtio;liil-r.s5, visdd!, :s-tkky, he!!. .... ~·, :;""'"(:~l, inett, c'Dld~ soft, whhc and. .rt1J~I'fT_;;K_ kapJrol? is. a C'Dmbiuation of the earth and wa.l!r cll!:llflJ~n~". Tho!! emile-ii,!¥! ,of if. kl!'lp.FrJe [pJ!'F.SOIil is to 'OW!:~O:11l1:! ille.rtill and i~fie· (I~i~ to have- ~11~~1. ~fi(:jW .o~1 to .e~r)'~:liiIi8, ,e\~i1, 0'1(1, eu !:grown ~~~i't!:lcl;~~ and reactions. Th{: naturul :sir,~' or ki::J,~.I.::J diJshn.:it> above the- di9pb:rngln. Unbalanced ~Uil~,It1: Il'r.:1ldU02~ l!Ji!j!Jy~itt!s!' in U~I!: bod)i. dlrc~ .... shlBS, numbness, f~e~iitl8- oaf old, ~£i:i!, dyspejl'!'lia. !,;~'!Ie~t i:-a!rt(!' ~ft i'!ie '!tr~L~""~h., ]tJ~S (If lfl'ef!Wr),. ,cl~re~Sf;:" II'! sr;:~~~iJ.l~1k' !ilin~ !1:~11:~11!l .:kbilltr, Itftb~ hrplur. is -d~IPk!ti!di. tlt-r.rr. ~s. dlry·J~C';5S. WC';3JlUl.cS;!;, thirst and :fc~illg of tllll"(:rJ~a] 1~'!I.t aM "'IJlpti[)!2"j~.,

A;:;:i:ivLi:~ei; t~I;;!]~: 'i'ml'K.i.I;;!]:J'i~ t'o!'!'p.r~~ ;;!l're'; t;·I'k~Iig. k'11,e:

MoON K 'S OOOKSOOK

naps aA:u J:;3i~ing, ('.atin~ iDI,;, {If flit an.a oils, overeatins, ]~tI:iil8. il];e fti;l! i:a~e ave r }\O"I,!I'f· body ;))~ .. d i'lli~1d~, !1~, ~r;:Td$b~lli. 'U$b~1li dlrn~~ ('f;'..$J~CI;;~llf $I:d~! [\'r;:$ ~,md tr.jjilllqllJ.~~~n), III!'11!:T .ikipping de~~rts (e!i~oi~~1y ice cream and £Ooc~·.~tidf {Ilia; ).'i:UljlJ<ying the- ~ro.:'I]~llUY TV ~D"~ da i.y and. interrupting 1,l:i~Wililg o[11y ~)f est.iug ~.:I.ilfo me-alj, affid ,~~(I!!'lS~ve. !"In'il~kil)& of ~a]!ty a ffid golJ'l)J!'1!' f>lJ'IJd~.

III! order 10 balance the k,!:l,p,ira d~ ezercise doily, reduce tIittf feeds, cijJm~lJatc" iced d:rinks a.DI:1i :oo.o.m aMl!:Xa!iSWe: amounts ,ofbre-a.d and pastries, Also\ ~t W~!!fil'l~. I~~!' a nd dry rrJoafi:s, a ud have ;"J IrJi: af .... a!fi:e~}' hi ~li(! liir;:~niS ~~'!~~i ~~~.;~bl-ex, IheW(!!$, ~YI~~~'!; ~rUc., :ijOO ~uJ:'llt1;C,ric. E4::~P' ~Bh COMUlTIipti,a'li i!3'L',f. MDst seeds \!JII\'d aU nuAs should N I!:lirfllilurod [rom the diet, f'apcern '~\'ith IK~ fst Q,P ~a~i' is ~c:iI.~~iJl!t ..

1J'li~ ~U~e>l!~~ ;;;:.ali':ni"~])~~ [4Jo t~!,ph~ic ~1'1~jiiitHicJli ;Li>e;' (;IJt!,I!:m.~, ~~;~~ mucus, b .... moJ:;hL'tl,:" rheumn I;k fe ... ~'J;. .jjli:hing joints, ]J~of:uris.y., 'p~r~co rdilt~s, si:lilUi§.i:tls, nasal wngc'liti.on, a('("~mluatio:r~ of ;greedy tcnderrcies (holdii'llg flWI:~ ~hiIL,~ ~l.il":h ;:)J~ li\ep~~l.iJI1:.S., l);(!ldy W;;!J~i~il, '!~i.h;_I'Ill;~ ;_I,md sl<JoUt

Fl.}' e;'J'Jdul ;Ii~teiii:kni tfJ ~!ili:j. 'l;']iJ'yi~i'{; it ;;!liXI·~rr;3~Iig.'iill the ~eM-ol.!lll tlfi(h~ )"(',u:;md the ~bM o(;ir~t~ d~]i ,,,,,·lth ~)~d~1 :['fkreme to om~); ro.m,tituti.onlll d>il4ffl, 'we are ,Bb1e 1:0 bala tKC (!he- do!lS'ha~ Tbi.:i fbahocc is ~bc ftrst l'i~C'f.' 1:0 a [hll~ll.lthf and dlLi€!.ll!')!-~TtiJ!' lur~. Ir U.eR is. suchan upset of the ,d()Sfti-c bil,L~ilce th.;!]~' 1.1. disease il't'flo(:~~ is. p~~ent, tlJ'(',~I~liIiI!:m.t:'1l5in:~ pm~r~m{.l', 1IiJ..jj~~, ,d~..im:;in;g, :fI romathcrspy, ~'u::iI"rull;, gems and other kdmt11lL].c~ are ,i;i'io',i;iili&Dj~ to tit£ n.ym~iL: [ph.J":i:icia,IJ_ ~t£"I1!i~bl!r that meeral baUame- affid a L~bnu~d. di-ei: acco rdii1,g In QUI~'~ ,.;.a~Jjtii:f;i~itIJi ;l,~ lit!;! 1~!1;i':'l of henlth,


TH.~ SC~ENcr OF LIFE., A ]'URVE.DA

Food fO'r' T.hought: ·Wha!.f. You Eat Affects Mmd~, B,ody and Emotions

ReFri'Ji81fF~m Hr.N1;J[)·.IS.\'f Thn,ot:f,. fj~lm".::Ir,~ 199'2

F' O.!.'ld (;ome!> fil'lJJn rn!hl ~.' •. A'!::ooiJ"dio;IJ 1.01) tI.L;;:'. IL ild !!":I~~' ~ ci ~m (:(' 1J:f ci)'H F ved lIT, Ilil ~l"tre Ii!i :i IP ri-·

mordi.:3i1. rorra: ot life OOr1JlGl'D5!:d.:in three modes, qua~it~~ o.~ P.~ii-C~l)l\e~ of m~liIIiir.e~ta~:io.i~ -caned. _g~i:tt1.!l" r!fi 1i:~!1 rn~ "~h.~lid. O'!I "i;Il!;1]Hy,'" ,[,I~~' 'i'I, !i\;e' g.kI~~.i" ;1~; mtrm, «~ingrJc~;1! mj.T~, "'dI)lm!!IJIMb!;:rin,~ ~iJ"Id ~mfll'il&

i;,d3rb~~~;H' S'ail1l1lllll la dtc "tmnqull'i:it-!:T;b"Y, I'"~j~~ la ilctive 1!"JII!''l y a ~ d trilrRirj' i.5- en!!" 'll' ~J] a t. is ine Irli'. T'M 1.1 at I!I. D:" (If ~#~ it-: ~!;Jieseeli~, 1';iI~~fied. ~:~!!i:l~~i~el~t!, ~:rY;!l:;;ive.. Thto;:: nntu re Qf r.rrJI.'li.I is mlJ v. !:m~lil, ~{;t~QlI, emetion, lrm.c nature 'Of if~HJ1:r5 is lm'ril:M, d~I_l:!;~I!1~~, ,(o·:mtr.jljC-' I~o·n. ~~1tEill)(~ :find di.5-Soll!:l:tl'l!lI·J_ Tl~5~' gU.,tUi'.HI IT: mot sepa rate .e-:1l~1Dijeri. but ¥luiI!d diitllllfnSLoIlS or Ii'UqUeulieies o.f Hbe ~~i~8~ esSierutf..::!rI·Ufe force, Like lin t~ilfliWl .il~ ~br.l"I1ii~lo'r.~~.., the f:oo.D w~ ;:-~t has 00l!:: 0([ more o:fth~;:qrUII]J~:ies. (!If il:ru:::r,gy and .1I:ffA:crt5 our mind, IOOdly D odl emotiaus :fIuoroi.ll"giy_ Hence, whAt W~ ~~. i.s. i[jl~O:r~iI,liIlt. S!tttvjt: f"CIod is itlpl!"(:~m.)' g_oo-d .ro.lI' a o::m!elil;lplaili~lif~,

s.arn:~lk rood! JDaJres '~hc'Ulinrli, C2iIIllii.

Our peaufuL rri8.r~d an Ihe- ~e'11t :lh!C)'l,l~ is MI!'!-1S~i~g. hi~ :ro.a~1. bef'[)ott he l;~i!!.i.$, 1)1) eat, This ~!lli(tirm;:-:s ilhi!' [t~~ljJJr~m}' p'Llre .61,.. e:1:rn~ls af mj,:; rn~ll~ of fruit:s., 'wb~l:e ,~r:a~i1.s • .ooo-~d v~M~., ;LI#I, ;IIrr:~ rl/il!i1: wM~!',

l~~h nnd ·dm;~ ~~~ ~t~~ir m.;I!hlll<lll :st~~("" hi~ .mth'i.r,

f'D IJ ds are li ~"bit] 1 co ol«~ d. a iJ"I d. ~ ea S one d, He muil d. also hll~ fo=t;h .di::ti.r]!" prHucM'G. ]!Dgurt or chcae i'I~oJ41! with ~ahl~ ~i:'I·il~ .. HL"'l i,~inid ii.i:'I(U ~11I0- tWI!_~ wl!!~ be ~$ "\lhl'lI~I.]~~ ~~ .. ];1$ IT!~I, ~MlJi. ~i .. · tHdh-~d!b)'" .il~~l,!tnmg O'r dw'llio:g, dC!;rmn~::; im h~:; ~ood, His boof "Wil] bi:: fuUy n,o!llir,i~hOO !by HtJ:.-[!;rt-:in;g.ell eb!l~~.ral£;>. !pm~~in amdi \i~1~mlL1!ii.

jffvl](101~ :Il:r.,,~m ~lIld

~~lmi:~ are MtI'l'Jr; suehes brown rilee, whDt£· 'i!.~~i:3,t, mill.oEt, rom, SDrbl!"ll!ns.lel:i.:il.5-, o~~~ iI.ifl!i~ beans,

F.re:dhl.y p:iikcd 9 ]~il iJ"I oc.a ILl: ~ro'rl.'n "~~et> ill~ _;;mt1!.i"(, ~u(h 11" oCt!lt!lI"j. -caIl.lUumawi!~; z~i«h'ilflii, ~eU~Ir:e, i!!~~e~~1 brt<!.n~, ~II1)1l;Wlii ~nd

;ilSW.:3!f.i"igl!:l.:L

'f:~h fmi:t:>. a i:'e' ~;):t~\'~,; ~ur;h a" ;'l~l?le~" ]?~u;,t~, ~Hi'""'I1~, bananas, &.~, .gu["'!1~, bereies and p;3Ipa}'"3£-


R~5.r,c:r1Jod: ]ii~:d;:cs'~h!!" m~n_dl ~ft!!'SB.

O'U'r ;!i~:i~ ftieJ~d, il~ the fi!Jlcl!d~;: i!J 1h~ d If".j,wml§ ~S ~bQl'l~ to ~liIji;!¥ hh m~L of ~Viq :Ihb, p-otOOOCi>.1P1] ss!~}' and ..... ine .. Though !1fLlitr.i!1:iotl s t ifJ~ i5, to a;d '!Ii il U exche hL}; miJ!ld, ~IITilU~ W.1;1~ and b.odr, C!lm;;i~ ~ rom~irUilDIJ.::i!y ~fic;;G ~~st~., PL:lS~';i5; Iru:: ,d~t;iO!'S :AC'I,,! '~Dad and Gp:i.u~ 'ta, .entpy. he dl~5~~ l!'ioII!I"'-ch::mgilJiJ! 81116- ti'mh:il and ,i"~~'i!e-ctlil:l.l ,~i·:uilfh:ati;r;.m. 'HA!! will~l:ti!:! :IIure:.::si~!l! win, (l!lir:ii:.! i!il~!. ~I: pe.;;~ \J/Jlh ~bn~! f and ;sub,;cct la, iJIDn;s_ fB&ihi" fowl fW, 'LTI~~ (c.i'l:apt b~E:r. lhmd perk, 'I.'ij~kh 11 ~ tamasic), i[olllN.ll:oball:a1' :!1M "piq (CiDd.~ a ~ ;]ll ;~,ja3~C'.. Tti!l~ di.i;!t mil,imt'e'.:} ;;!IJ1l;!i~II:'lIi:,~ I!~'hll ~]~pif[l>lldl .~~ Ui'F~.

. J Pish ,ilJ~clIlliWilll: i1 Fe ffijilll-

q ~., :' .. ,'" 5il;:wch.lJ~;sal:1Daru"

" .• , ,~I,*! ~j'(,ui~ hIJIt'ih.

• ,.0 ' .. ' .'" Q ,~hkhn-", ~il!'rl~)f"!!J!~

. ~ 9, :',' . D.""ililld,r.:~

~p~~ liIIiI'lr ff.firsi>(;, ~udh ~>:; ~n, 'C9.ye'.nru:. blatk J~CY~€'[ and ,~~I1I~CT_ Sa iI:m::: OOiGJlS" ,rn;clishes. a,lId, :g>lil"i:ic.

Sl'imlll~:ilt!'l a ~ mpt!iru:, .~JL!i~h aL~ «!ff~. 1~~,. ~u.g.i!'.r.! ~J~ drLn~ nud .chl!lJ!colnib2. In 'LTIM!2"I,"lttf,[m" hssr :ll~rll win'!! ;!I1:tj! P't!j(.lsi

:IDimmi:croiJi!i, m8!l\:1:15! ~:Ilie naind -d,IIU.

O~lf lo!!tlJl:;ll.fl!;i.r: f.hoeil'id' (1<11, 1h~ d~m ~ Lit the jfl;i~I~! I7t ~ ;1.bOIU~ to eJIljo]l'!J ~tilncl~rd A rnerican T:m~;3il: ch~i:i!id;.IJI:Ei':T :rmd &iti, 'w~th bcurheu on. OOi! to dr~I~k.. H~ is ulllrw[HiDi~y 'i;l1n:>'llIl!f1IITili:,il b1l?~ ~i(~~ matter, -11K [p.~itty Qifbed' has been ~:re-'lij~ "''I.iil:h c'h~m[uls, frozel), then ooakeril ihll::i~rn i:n a;iiiva rice,. The ;;:h~S2 W~!> curdled

..... ,iih lji!ijjtli!t iflflrn calf ~tl)fnt'.!l~h. The i'i;'lih~eiII ' ..... hi~:.e ~lWiiJ ~~ro-·,\'id~~ ptr:!.:OO;!iJ~ ~juk 'lg~!T.~i1h!1. Tt!il.! cl;:,!~lJfT.lffd lliffirn (M~ 9,ID! d'itii1:uJI' 'bD di.g'C;5I~ TIw: d.rink, 'w.ili, blur his senses, ''lNaah l~l.~ h~il'!,,.lo~d 1:0 di~st,.it :i!:l no '!.'ffi;[J&eT'auli'"fU'ie.,J·~ i"t"ti!ild f.s iI: iitt'l~ dJll1fL

Bee'f nud 'Ii(';d ~iIlIO' tll'~J.rro!k:;w are p:m=:;!!':I"'IoIr.d meats :51i:Il!:h

,0;:; [hia!' d~, sausages, -5;3iil"-' d:ill~~; LM'I41r£;itf(i..'h:ii0l"H'1 ;:W~l;d j;;lITl •

l1e!o:v·frj;:di f{l'!lid~ !i~ iffilrnfiUc;. such ~ 11J1l:Ilc.h frit:G. So I]:D"!: i'oo-Dis PK:~1!':1"i.\f!J!,I: w~th ~it or" by pi:.;;:kl;i~ it"! 'I,[.i~-~1!&1~.

'Hald liql,]t~~ i;J, ~\"JpJila~;;;;, :5-1I]rn 1!.'!i ;gin" YiJdll;il" ,Rrracli, whisk)'; rum, ;!;OJIbCn, I1J:iiTti[j~~ a md (itO!?!: I:l7lim:ii

t!i 1 il~l:s.:l_



T h:: ,ilbbonrn~ of injuJ:}' and kiIlrin~;of mny kiod. l;:;a ds q1il it C" n at 1], IJ.LlJ Y to :iI vc ~ i:U nUll diet, 'r.h C" meat-eater's dl::Gi~ fer mo?:l!l~' dir~\'~ ~nort:bl2"~ 1:0 ~m and pJU'I,IkE-e that meat .. The act of t]l':: Ibll!t(lhll!'~

1h<~i!llllJS '!"'i~':m .:m~ .gesUR! 0 f the 'I:rJ:r~~um~iI"; M'!:~ ~ ·~.11t· img oomt.ril:iw:res to ,n IIil-r.n:tll~i.y of violence, fo r 'N~th ~hi:" dU:~I1J:ia.ily CDmpt~:>l: meat ingested, one ",D:sa-ibs. ihl! !Jau~Jllh::riilIiI creature's f'.I!a L"; pa in and .:e~1'Q I'. 'I]'ne:>1!: qualities a i:'I! i'I(~1,1 ~i~l1:e{~ 'Wi~MiI'I the iil~e::.t--e:ltet', ~Ifit.e~I!J.~~,htl1: ~:hr;:' ~d~ ef el"Uii!I~)I OIJf!(i (tllMf~!~i~lli, rWb~i"! ~hi:" iIJd~"id.'L1a]"ii c.[ml5.cLoUl5m:.:;s lift~ amd {,N:paod;s... hi:" 'wUl ,::iDj~(j,r ~·iD.i;tlila: and 11-01: ~ ~bl~ iI:O {!w::m d~l: tb~ ~M; n~l.l, 'Mwl atid! '~W he ~"';lN f"Q,rm.e~)' >jjoli.:nHu.iill&.

V~.i;~'i:;IIf,I;lli foilCld_ .. hjll::l~i4~ l;i";'I,I,li~, fi~ii.n;" ~b~t;,.l.]I~, l\!::l!:mrn:~ ~HdI ~;J iuy ~~rodud~, fo..~.IUIr.1I, f~h [iu;om, b· ~~ -~HIIl. ~o~M11!'EI :O:~::Ji.s{.H'~ ; Medk;J] ~!'Ud'i~ PIl1)'Ie .h~~' (lEd]), grown witih!IHI!t [ns!!Cticide!i 01" dt-::m:icil~ fi!~rtiJir.!;- 11 '',i"('~tD ria 11 ilI~!!:t. is. easier to ,d~~st. :p'ro'fi.d:~s a 1'Ii(L~iI" C-IJ> arc p~d'>i:rn::d," A 'If<:;geta eian diet docs not umc!ludc- range of IIIL'I!troc.nt!' and impo~C";5. fc.,,~iI" burdens and lifi-eat, fish, f'fl~"], ~h(!il~flih (lot -eggs., f(lot ~o4 health, i il1lp!~rij:i~ ,I)tj, ih~ ~Kldy_ V-e,~t:l ~.ia;il~ a.~ ~ .il"!i~(l~ptir:1,lr:J~ "-oi!r~;I hi 'i,I~o~ lii~J! f'il)tl(i;:: ,;'I!"\:' ITd~~[rni1r;:dI; fro· ble ~(Io ull !hr: m;IJpr d.i$~m::~ ~~\;IJ~ ,~mit;~ 1!?1.]rli~rm,~

o:.>::lli '.!Ilid ~iI'Illi;:d fo~d~, higlhJr p rocessed pOil"TI r)f ]nllniJlllli~y, Thus 'l:h~)f live ~1;I'n~r.

f'o.od~, sach as w],il:c: rice, wMtc" suga r heilhhiC-l~ IM-!)r~ :produc.l'lfC ~iw:i. They

and \',0"11 lte fleun 3Dd "'jullik"" roQ,a.. have kWl!":r ph}'.s:iCCll oom]!l':iairl~I:i> • less

;ili;;:l ~WIo~It.'If!l~'l,-t~I~;:::~ 'II! lit~ iiIIl."tilid~iI,t fii:qi,io:j:li~: 1'i:;;i:i:.t j~) ~h~ ~k;ct'i):r; f'g"~if

clH:mk:~11;I ddhw~~. ~udii ns :;1j]1ifl'~~~~ I . d~m.d problems :;md smaller mNli·

s~~IJ~r;:;.'rolori:n~5! '~!lvo:rim~~ and , I cd biU~, 'U'heir inanusne s;n;ttrm, ls

VrcM:IJ')'.ati,'I,'i:5. In the 1P3~1: fif~y yc-a:r5 !'tmn~c"iI", thci r oodii~ are JI'!lliD"i:"r.

mU19nlH Ciir meat-eaters l'HIIY>f! made more rdined and ~kilii mo IE bea [1.-

i~li!' pe~oitliIJl deOi~ii:i:j} jr~ .s,f,QP ,~atiiitg t.ifuL

~{hi;:" flesh of o~~I;:-r creatu res. There !:! K'

ffi,"!{C" :rnIIa.jou [liiath'9:tLon~ fer such II ,DC"dos.:io':Iii ..

J.I. THE SrJFl~~nJAJi.. OO'NSCIO'IJ.5NIE.'S50 ~~ClN;: Fo~d is the &DlHi:C" of the body's cilcmJ:i:itry, snd what Wi:' img'~;5t aff~ctii our co I1H iouancss, G:1IIl,DtiOIli!'i a ud ~:Il:pol!ri!!il!tial p:ltbHiii~_ If one ~ ... a.l~t'l ~o' I~ve: .ill! hie:be!i' (;ollS'!:;iIJrn"<I~eI;~, im ~~{~ and liI~Vp'iml~:S ~nd L~)!f(! WiI"' nU c"1:ea~u('('jj~ tih~1Ii h~' cannot eat ITile~~, ~.:sh, dtdllI15!h, f-D'w ~ o r e gp.. iBr i m ~'C',; ~~in.r:: ~.hf ~ ro sscr ch em is t ~j C";5. D if a!lli~IIIU~ oood:i. one ill UIXIdtlC£:> ~1~ln ihl! body and mind ;):iII~:i'". Je~k~I,I~~. f'¥I~. ~if:{i~t~. !';I!.l~p[~[u~ :Ii~ a tl1'r;fibB~ f~;1 r il)f.~~~'I:'h, ;.I.UI Q,f whk:l'! ,~ur: ~[j!l;!l:r.:cli h~.il) ~:h.e !II~i ef butch~cr:i:d. creil~1U~. ~r' il:.h~C" rtasens, :M'kflIlm'r',1s. .i~\I"G: in hii~hu censciousuess and fJt''''J"h":"J~.IJ;r1s",h.id..i:! ill :im!!el!' cJl:r~ioI::i.o~l:!ijlleS5;.

~ .,'[']m,DUiLR:Ml(,.J'BGR.r~ruU["LA''!,f R.EASON~ Aruirfll.s!l !I~ I~w .of:liCl:til~i~ji;i ij', i~ the l'it~t ~!it:t in f\.i~filUli"lli!1i~ [If rui~ R!lit!li'Ju.-;. ooLi!!:~'til;;m ~tI, G!iJ!d ~Hd G!I)~J\ ';:R;:!,ljIJIli as defined by v.cd i.e ;5.(IIipIUK:.

2~ H£ !1(;\iid.'iI~C C(.I};.1s:EQUI±lNC!l!:S ~!I!.\$(H;J~ All ef (~I,l ~ ~,;;::ti~1lIS ii'!d!J~i~~ our ~htj'i~ t),[ f(lo.~1d ~c~;!I'I.'~' i:;-.rtrll!~r,!: oon'5~giLI;:,moOC~, HJ utl1'oh'in;g IiJon{!~;:-]tf in ~~l;:' c:;ydtr. of im'fJktiL1g ilJjuC'}'", p!3.lil~ .n ud di~th. ev.clli :illlld.il:C"Ctly by eating oth",~ ~i~aru,~~; O:I~i!" inLifli: in the filtu,l)~ e:~p~.Ii~I'i~ iii! ~q!!.I;',l '1iri1i:;.L'i'lI~ ~li~ ~'ll«'e'ra~tg (;I'i;!~e(~,

5. nu. ECQILOmCAL :r(lr:ASO~ • I)ianc:t

~!I1!.iII ~ su~:rim&- en ii31~ nu::~~uC"l!., ~hc I2;5Ci1llatiJ~{!l loss of species, dB:S.:rucA'io'H of ancient i1Iini :MIii!?l.~ U'l ei:'e;U~ ~;;I~~:i;i reo bi~J:ol, for ~i~'tl'l;;;:k. lr .. 'i!'l ["f'tl'lilioij;il ~ Ild rhe QI)~~U~IJ~' i".r.; rense of '!.'I"~t~u umplilri. ies and :3Iir [poUL'I!tion h9'1o'C- all been traced te the s:inCLc fact of .Inea~ ilL t.be iluliman diet. No !'i~~1!: ded-;illJ.ll that ~.~I? ;:;::1111 make :"I~ iiidilfi;:"~I,1;lI~ (~~ oJ:5,;;!' 1iiI~ can ha .... ~ $!.!IC'!; ;1 d.r;l'!n;J,i~ie r:ITec~ l1f i'Jtol) i!t!~~ro"'.e~~t~~!t l1f (:il1!lr pllJ.n~tiI:ry' ~;;:'O'L(ilrg}' as the decision to net ;:'fit ment, M:iHiY i!i~ddJ~!1: ~o, n'!{~ the ~l:jjlli~ '00 r rutur,;::' ~C':r~~~iIt~tI~ ti'iiLve H~ad~ Ihi!'l d2oCis:ion f"O,rtti'i.i~ ~~ii1I3il:rlI ih[~ !:'e".Li.(lIi ;"1 kni e'-



lI'H ~ R~C] P~ES

Introduction to the Recipes

IT 15, W I!.LL KNOWN THAT SOUl.!' I INDlJU ... l M~NAST~RI,ES_ ~E~VE \SOf.1l~E (IF. ·r:H E 1lEST_ MEAtS f.J-! ~on,[1 ,AMY NHLRE .. KAI]A~ ,Mi.D

Htem'iliYi, the secJurlled.ll!i!IH':I!Im of Saf&l!lw !BodbiEiil:tha V~[;lll.!-,.'1.IQR1i!l.iln 11i1w,!'irj's GI;I,rd~JI Island is 'IW ~I:~' ~1ioll. Here Ih!! (tIOKb d!l:i111P~PEl re d~H:K:.W!5, nourshirlg meals to.r ~~~~j:r S9~gLl:rl!JI. :W of his. monastic disciplas 31111d. the rnaEif gure:s:t:5, 'Ii/I1KJ' lPiigr.imcase iID this, ~a~~ SIi,i'I;::r~ai:'Y- Thj\l)u,gh the Iast fnuii' decades th~e' S:'l""J~r.:' 1-Ih!KI~~ ~I!iI"~!ii~ 1~:1'o\Ii! ;t.~r:l~!,b!.:t_!. ;J!iicl! (I(!~~L(Ig~ed a r:il:r7C' EI r,rnr ,of recipes, 1111 the MOllks' or:.:$Dli;book'~' 91"C' ~PP)' to ~Ui ri!! ~hoZ!iG: nulr:1too.u" v~mria.rl ddWlit&. :OCH· you to 4!i1jGY ~r~ ')fG1!if 6wn IojtChelil. R4!iYi~nilbu. frum !I~ iJohi~ M:ofie'lll L'Iofljfl"'i:h tl.~i~ ritiotl, ;i!tu;1 h~~~th, S(·~llit~I' 1m] i~~! ~i'J!lJ'kimg ~ v~r(~Q!ly b~liIlIced-loiJJw in l;IoIJlth f'lLt~ -iiil1ld. drolestero]. Oii!. I:; llSI!'dl ~p!lrin~gly ~JI1:d !l varLety of protein- r:iich dlak fDml 9H impertanr part of ih(!' ,~liii]y :inI}H~L Th~~ ii.1fI! a I<~ tn the ;!Itiiillt'f (If the ~]d.r !;:) ~s.~l!-!i!~!~. ;I'!Qdi ~]~I,l'!.dd ~H1~ ~* r!.~~~.;:;~~d, A. Imj~~1 ~~ ~h"!.'~l-s, 6nis~d '!.'i.. it'll ij wholesome and :>'IJO~~i· i rr g hom 1:- made ')i"'J';gU n, ·1· h e!! c com b hiat ilm. :ill: til C' K~\lilt o~ 8.000 }'1!a1'iO of bC'rj~as~,:and R:~r:~oot one of ~I iillITI;jJirir(~ Iiit·t;:1i: ~ier{e(;i]}' l.t;t'l;j,riI~ d~i:..';,

MIJ~t IJf~l~ iIt:'!:'~pe::; ill the M(lnki' i:AJcl.hfHJk ~bd~

ii JsJfrmL s ~ fle:-:- will p rn¥1 de rr~"t h er I~j Ig(' S N"idlr~!;5 to:r fl)!J1: pi:oplc-_ Mmt other r:cripC'"s, arc to r at 1'c9S'!: 10 to 15 ~OlPif;_ sa. ~';3:i«! note o~ the a!"l101!l!l1!t!- jfyon a r:e cooking ftl:r jl,lfli: ;!J ~w !'I~opl\e_ [i1J I;) ~fna, Iillfi!e' aifiA1lunu, o.f ujC,(' (~bli.l't'I!t 4(i~50% !l[!f II meal's volumn) ire. !Ji;U' ;iIJ~· eaten, wiAil~ ::;miI~l.c::r portions 'Dt {!lJirr.iC'li_ InU::::9~C' ~hl! aurcunts ill1llhl! CL!lJi"j' recipes :iif}flJU w~&.h 1:0 ;>G:I"\1i! ~iI fl¥!!i' ~rtiom oOf~L):Ie:El_

Ct~il,~ p~~ ... J!e .. ~riI ;'J r.e;;;:~f!~ IltiJe;;!I'li~ C:I~iI iI;e ~~Itr)" p!lJ'wQ(!r, and ln J~ffll;Jj ~~ is us~r~lLy- ;II mi!;.;,tuJ(! IJ f ~ro'LlOO reastcd coriandcs and ooas~i!dI aiy.cIlM. Other spices :l!!I"e added sepa L"'j[JMr. This, is Ihl!" (nr:.r,}, IJffiNe-r r.ef~i:'nN t(l ii'l ~h~~ .r~ij)E!!'l_ It i~ iJ~U, 1:h(~I,lg.h t~ni-lero!~s~!'!nin~'(10 ro;!lS~ :r'O~! r IJ~""!~ S.I?i~ ~"'r:t}' 1!1';)!1!h t)r ~IJ, Commerdd (urrry- p'0\'!o'!ller b~~ InO L"~embhm~ ~'O th-c ~Ll!l:itl~ tllFi';i()1I'5, tbm :iicliii~~d_

]~I {lii' ~~r~~'.il!- ~,i'il:! aY:ajhble jal ~iid~~H groce-~,i ..... in 1lfI,;!nwf !lili<li!.~; U,r:';II~'!, d ;"II, Ifm_lli:g, .ij)l'l";d, ¢li;"lliI~i.;"I ;"1 rild 'ririI;"l-

sur (ak1Jl :§pi:~~d M}'.:;ot)Ir!:") .. re ~Ih~ moot coramen. If II rol:dp'~' 'ClLU!:' fur R small amount of um~po!:citlkd dsl, urad dal is usually L'I~di. Tru:: ~!;t~t OJi(JIitirl~ dal {~iest toCl d:ig4!!.t and ru.:::.~: to:S€:i'lfI!" C::urud4!V;;!i) L~ lhe milllll!i' 4;;ftb(! 'IJI!'! Ili!lit (lIJl~;;r.

Jilggery is ,i'I brown Ziu.gn r: made lik~ 11I1;<j1P1~ SLlgRlr, from ~itc fi,O'!.',fCr nectarexuded from the palmyra tree, [~ufl*V'~ilhl1]e'. me- the o~"ic whO;ie: fUod SJ,"!;Iee:tener caUt;!d "&ilt::lii'l:l!~~" a ii';lIiW ,S,1)i8.;:J i:' in:ld~ ~-«~i'Ij ~\I,ilpofa~d (:I'I~r: juiee, [r ~~uis 'is Mt OIN;!Iil;!ihl~', d'!l'rI:\: ~roWf~ S~i:!!lI,1' or h.t'lmcy 1J1ay ~ used, Ifui!iL1iS OOn{!~·.li~r roDk er: b(l:il it ss Ihi:.; wilU c.ba[l~ the .cjjlCn:i~~tll)' au r:mdcr it i.ild.i&e~~~ble. ~~~~ to add ho.mey to t~ .riI~ ;llfii!' )eml 'l;;1\'1l' l~jl'li~.1 ,I)W ilie- ~M~, Ifl, ilii:ol \"':I~'" ytl-l_} ,~\Iofl;tIl i:h~ htll~~ f['(lm beiling,

f.!..:[lII:;til rd. seeds M'C= o~m i[.i'Il~d :wr in till!:s~' recipes, .,Il1ri~ should aiwar~ ~ km!p~:red-~oppcd. fusl' itr~ ,e 'I~n~ t;1l~~ (~fl!mlfl! t..a Ctl~~i' .:h(!" ~ii, wl'e.~ ftying. tltt~i'I' (~~' d~r'1t P(lo]~ ;IJ!] over ~h;; ,,~~~~l '

A word on the "!.'~T]i [mpo L11!mt pracrlce of ~.:'IiIiI~r~ ir~G is due, ·I:':::m:p;:-,dn;g Ii QXI~I1~ spkcs (,.vlhkh mEi~· bl! \.,.·:ho.iC', [!;l'O'lrnd. or ro9,,~ro pC'CYiOl.]"M in het ,i;hcE' (:!r buner, Tn tlLI.~ 'ml)ili'I.si~ry Wi: ~!fni'i: 'i,iiM;: o'I~L}' i""l!~I..;;:r fdl~. thO'u§llt you limy- IK: le ... ss sr;mr; ~blJlWt ~1lt1l~, It ls ~;::rililp<:r· ir~g wb:idl gh'e:> lndlau d~~m; II cnmchy, :mutt}' ~;i'ii!l.u, ".[c:rill~ritm~ is itTpical Df ail Sri 1.9,Ill.aO a ud Soulh Indian cook.inS_ and ;O!i j.U!; to m~51:e~irlS these recipes (,e'i;eill Wl1;eii, Ut-e ,ii\"!;:;:ipe doe-::: :i,Qt ,,:lH ro~ i.: .s.peo;;:i:iic:ally. 1o\I:II"'l <f.)"~rl you will 'i!!'!II~~' te imp].:rr lihlis ~~yk:. aDd! ~h.r. Ibc;;~ I["('..5-Uh;5, depend om ~t~) At fi rst :!:19JK~, :illiRfi~· seem iii" :if ~~ril1lpuin~ is iI1ID~hilr~~ mom than s f£'W mUI;5i1';ud 3.eNS, c'lp]JU~tA!!i'ir~s aMi)" .iil! ;;!I pall Oli'" a C.OoLlpl\e of iiIIa]~ tU,mi"8- [flo :1 ~Old\eil, '~[JICI j"_ Hfir~\;\\!it, i~: is ~his. .i,!el~~ii.'te lb~rrdil1i:!:' of ~r~k~~ ~ln;Jt iJnp';:I,r[,o;, ~he dJHin~~i..-e dil;IJrrITJ and 9 roms te csch JOsh. M~!;tcr.ing Im;i~ sp:idrrg;5.}'.!;tcITB can m:l!1:\:1!" aJI ~.~ ,dif1fe.re-ncl! bel,'WBI!fI.;i!I dish .hat H,~Ms r;ifi' ~11.~ fij,ii'I"iLy'!,; ~~ aii'ld [I'i~~ tl~:I!~ .i~ fi}i'8.eu:ril~~

T(Io 'i;ef~1]H:r ;1'111)1".":1,:1 r!')' ~~ Ihr: M!\(lwif~~ h~.,~ she~, ~Ui'k' III t.s.p lililU~~1!rrd ~~d~" 'U ~prig {ur11' kfi~, I t>:p .cElFl1lrl~. In oll:i,Gn (clIDPPOO Sm-l9JH. I tb5-p !lJir~d ,jbl aiilld h.-ei' ~tii' th~~ ~a,Lli~d J1li~.!"i.!Ir<! ~r~ro :ffiillil."lti'i.erll ~ff)'i' 'TIi'!dnrs it 'i/i,~II""'L1J~ tl;~ !I))~Ib~d 'I.'~,~t:,~~l~~, M(:!.iiI: $lji~i;


:s.l~ould k frioo en low O'D" lJiiC"diLlnli heat as ~h[s is suffieient ~:.tt; fibt;) iill ~~l~ .cur~ci' f];11f(I,r, "Wj~h ~1i'I'~ spices t!Tte m;IJ;;~)l' b~>I,;IJm~ melll.li'lo' 4)1!"' '!U;:)1'!e ~u'l_;H~. 1J!,'!;.:r s:pk!:~ ~ik-:: cnjenue !i:<oclJm;:- or.'Io'!::l1J mol..l1"!: pUllJ~~nt and hot. ~t is ilbllporto nt that the- ~cc or butter ~lhou!d 11~'I!r'b~ Drought to tHK: ;imo.kl"~ point M Ih[~ renders it I~d a.rry.illi~8- it oCoat:s.lUi~d~.':tb~. A~Y1I whl!:r~ ~h8e ~)J" "'[] ~JiI1IJl~, if; Ib~ru; ~r.I' decompose, !{;iI'e;]!h~b'! free radi C1IJ!i II s WoI:! IL il ~ !l nox to!illS. com P'D un dI til at co n nmflame y.DUlr respiratory ;iy.s.kIJL GbC'C and various -oil;;; s.rnQ!J.:e: at d![ftiuoI!nt IBrnpnatlJn!5. f'Dr I!:li::lilllplf:" oii...-.e oil at ,3.;.:;. d>E!~Ii1;!~ r. ,~h~e' .s.i'lj(~kei at ~ to, ~E:'lai"l:'l~ ;;);[] :i~, .:I:U.k. pe",I'!!I.!~ (1111 ,:'I!, 4l4!~}, "'f!d eorn tI'~;!I. <I: 74. Y~lu ,el n usc 3i C3Jn.d~· ~m1Q<mC'I:.i:IJ"' ~D test I'h~ oil,

COC'OIliL'l!t r1!liil g;i"'l:.5- Jallfm curries t~ur dl:it.in(l:i,~iii:: l'.i;:::h:lll!:'l~ asd s'A'ei!~·r:!€'.S.S" but if iit i!i. r:!.:!It :po~~ible to .01;.;:;1'1111, ,~fl~,.f~ il'l ilk 1i1;;i.Y h~ ~\~li~i.i[1H~_ M(~~~: of ~t~~ ~:~ ~rnlV]Y or.;~n ("'If milJl;-ei.'h~T I;)'pe m~}' l:i~ m.::-d, Iff !II~io~ row\ milk,try~:o obto:illi lIIi11Jlom'O,g.::-o:ili!d. r3J1'f mill and br,in;g it ~o a boilbcfcre using, 'Co-Gonu~' milk is Il"Iihl';;l,ii~~ hy 3!;);aikiill,@ (;f1~QI~l;ii: 1l00I,H ~i~ 'W'iII:fil~ wat~i', 'i'hC'!iI ~~!~~~!1;!:; l~ ~r1 h!ll-d $1.1 dll:' rich milj: i ... et~,~~~ ed, The V[IJID!:'~ mw)' be repeated I'L\I~ (lor three thnes to yi.d.d fi 1.1>~ ,I'[ 'i"!::ry ~k:h cream, th~H ,I'[ ~Mlme-r IITink, then "sklm milk" E!rolll!mJ or C'aIl1:1'1i!d1 oaconut milk is ;1iI.'l.(l ;II'I;!Iil~b·le' i~ s~ino:;: &i"t"I~ry $~tH~.l'lijt ~1H)_~kL h~ ,;'!'Ii'I;;imru,

UJ.c'OnL'I!t flour refers to eeconut ,gr~~e<d ..-,r,ry find)'" on 1Ill: lndian ;il~'~i: WCiJ-D!llit grater, Coconut paste is the {[j)UII'" :(!;m~U'rd ~'O ,~ pasl:e., In J::ifflllll. 1he3\1'"y S.DIlIf :gitilil:(ill!~ are used, Iii} the W~t, a blender wiH ~1i'(:i th :iif n la ~ if:nQ~1 amount of ~oml.t Ei.;,nr is VUlI' :in,

CUrT}' leaves arc Ifl~e- Ie:iiIT..§. of II :SIliWiU shrub tm-ill' gl."Ow~ in A~ia~. Tb.ry 31i"i!" IIMiIiI fre5h there, b'IJ~ ~.itt: dril::d ]e.:!If mar b.i! purchased it] Indian gmcHiB.> Ih.eio!! and i;i~ed ,in th~e ~ipes, A"lool;iii~is ;1 ~ Il-oi 8~lle'l'i, Ii. ~1'I:'1.;li1l 11", IiItU'ia] [~ HlSl!;]Uy- ~~ed ill '" ['T::C:~)ir:: fiJ r fiJl!r, 0 frl!::~! ;II rci:i~t;: wiH caiu f-DII'" ,B ~ra~1J O'r ~cgl\lnlii:: ~o De- :ro3l&too. Tlhi~ OUL be doOm! lilll a he:!i',,'l ~Idllet or ~Ei tbe O'l,'1!11 Ol~ ::!I t i''ii.y, K~p rhl!!! t~ii'll'E!:i'".I!i1illi\e filIi'l)' :ktw. :l.i1I(i .s;tii' (d-'~!t!. cW'I.~O:h (;,LreJI:JIUy ~l' s~e 'i~bc!,;!l. 1'Ii;:!! s!:<"in d!l'~'l,'!~" bWim. SIlJoIITl(, ~ci~ ;CiI~~ ~lJr I~RlRllriu~d pilSbr., 'I'h~~ 'ai tl be- pUKhru;c-[I :3i~ ~n.dillilll :;10 1:L"'S~:i :!jIDfjIJ. :i'lmouut i1; diY,5.;!I;1,'I,\~d i~ v..'3i'!?~ 3~ djJ;i!ct.I!d. i.l~ the- ~ip~_

Ho:;:~ ;IIi'e::!l {~w ::!I~!:ditijjn.oJ. i:(l ;i.liij ~i"ry 'i:ki.'i: 1i~li!di ,II

MONK'5 COOKBOOK

special !::.Dmi:lhiD~ (kIllOWIIi :in OLU k.atchcn as recipe~;I\\e f.l.): 'Iil'r'lo:;: j;1i(le. O:-ioOQ~rl.:ii: ;:;iI~I,I.ti"ley, c'l(loIli, RlHIgg.s. U.quLt! A'!filim!l) (fi;ljf1 ~","~!'i:t:l,

AIUl]oUJ~I! fur Sillt and other hj~lI"!r.dkHI! ~re nor alWD}'5 given, This :rn!:'3ln1i dl:iit tih!:"re- ~ no &:~. OJIIIO:urut fo'll" tnt: mdp~_ S~mlPi,}' ,~dlrii to t3;i1:G:. Simil3 rty" "finish ""'ith.lime- juj~~ means to add I~rne- juke te t;"j~te or a~ directed ~IJ the fLtliibed currj,

If d~;p-frybIC [a method ,~. U~~· inf~qmflit~ ro,r &nq :lb:tivd RIISI:;;), it i::5 im[po rtsnt to lCi::p' Ihe- o:in oo~· eIiiOIJsJ1il1,r the f(lad '!,\f,inL absGl'ib too much of the fryiilS, m~itli1l' ,;'I ud bo!;!Q:"Ioit1o:;: &i~~f and iIl~'q-a most ~~nal?I~~I~:df!j$ oOI")f!id:!~!~;1 tion. AjS(ll~ H! l"l:' 'i'ol) ~~~ c-:r~ou.gb oil to oolTIip]ctdy C(I'I,'~:r t~ (Dod '\'Iim:i~ it ~rn-..s... Th.E: pet should bi:! big !!now.g.h to :plroV"id~ ;3Jn1pJ~ Iil:lom ro't' tti..!! cuerents 6'f hat ~1Lee- ,0,[' oi'l te Cii"~Llhtt! fF.ei!Ly_ lRr:f.fi; .... ~ ;1~~cliI'IS;ll fl~~'!i l't;j,tr;:t~ 'i'lff.fi;!)~l, ;I~n~~'!i ~t~ 2ih~ II r O'~ ~{Io ~I;~J,D"JI !".!! if,:,; UVLili11;j] temperuture,

L~quldi!i: 13~ril~e',!; 11 re ~n. inte-grd Pi] rt of sn i!qu rvc-.rli ic m C"3i l. It is net ;3: d. 'I,' ise d t 0 ~ cpa ra ~ c b C'VC" ra ~ s ;JJii4 ~(~'I i~l, fl;l.O~~. b·'U~ '~Q .s;ip :iit H}ChJe Hi:t~[]ii. This win ;;n~I;IIi'!Ii.-~ 4gni ;! md ;! i~ Ihr:' o:;~,~U;i;IJ im !'!f!!l)[~!'*f~im;!i. fhe fuod, SlJm-r. llqjuJ& ~.'rilll enhance f.l,gr.r;, whlle !l!!dlt:::ro Ciin. supprcse k. This depends 011 tIH: ITIBkL'l(p of the fu,I!"I,'~r''IlI;1:,~ '::i,r~d the 3 meuut drunk, A. pbim ;[!;i.3~S aor rn)L'IJD ~:.em]ie'r.li:i.i n: W;I.'i:O:;::r ~)r So(nili-e 1.'it.!In'lli. ~a ,~ii:' fili~ 1it-;::",-.;::iW1~~ ~r.I' dlriud:" I'o']~h ,;] iMo{ml;;Ij ilj~ "J!flitrn~.;)or lem- 0'11 in. them wiUI. enhance their !lbi.li~r to· :!illlPJI'D1I't t:rg!lli_ ~iI: ~ ~i/II~hi.n~ fuod;i down wlth C'i«s.sh"C amounts Olr ky d.r.i!ll!k:s. thet is di!.oCourcal:J.f!:d! ~[;1 ;(W~lrlA"l'iiI'i!; and. ri.g.htfrilm)' ~~ 1i11 ooth Eastem ai1ld 'WeJt~ri'l research, this his been :sJ)fJ!IIi'n. W suppress ~il:;tri!t!iJOrlI se ere tton and ~!II.hscqlllmt di~C"!ilioIl.

S!!~~rai tJ.'P~ of "a "I,' 011')' liquids. SiK;5J21"'f12d w~tn [,im :l![id! oCLU'f)'. ](Uil:l~~bu L~ .spky ho~ and thick ]~koi! a iJ~w"y$fl .... h it mil .... er, :riC~~ with oOl'I;;;:.tt;I'I'i,li: 'itiliUk ::!Ili~1 'i.!i!1.i.i::!lII.y ~~[V.~d. wh'h ~1;:ringJltol.!!pll'~rn.li:."'~;j III is:jlj p'~llr~lr W';Ij~~r flavored witb otbe-r s,pk~ a:1'I1ii Db dll1:IJIliK with 1m nl£9~ (j,~ ponred O\f8~ Ihe- rlGlO!., AnMhl!r thi.ck s;ra\1'-a..ctu:l!U~' i'I~nre I~ ;II ~tE!\ .... [i~ :5oi11li'i.O:;: oC;)~~-i~ O!.!~ln~i'. i'I(]lt II:) ~)e ;;:r:)I!~f{_~~ witl1 ${m~~J, S:;!i~u!b~ r i~ IlPld~ wii'h (~I in'll ~,~I'4ibl~, o-ft;:-n with !ill tomilW b1:!~e, U· CAlli b~ ~C"I:''I!iXI. \'!i~h ria, llCJSf1Jr or irlk


lI'H ~ R~C] P~ES

.!\fURV1illA

BaZAar 'Df India,: 1$1 0 i!J:ni¥(,r.iit~· iL~, ~kl:l;dcy, CA. ~'J03_ ~)hOll~ I ~3'!)fli-261-7662. 1-5 I 0-i~4'9-·332~.

U -~:LO-5~:8-\'I' U U«J: 'filJx: 5d,O·-.s."~-11 i 5. "]!1~i!]l ca,Fl}' iiJl ~hl~' iI:[4jd t.'jUII~iJ] ,1iI.F~r!o"l.!l"lk herbs, po",.,,&rn -ilm'J en L~ po rod UI[ ~s,

A],'IJ,["vedia Ho.ij~tic Cent!!"!': $2:-A &i)"v.illf: ,A,'II?" Bayvill'~ NY ~ d 70~. f.'hollE!; t -.ii li'i~b2~-.fJ..200; fi1,~; i -91 fi,1)l.J:!:·;lf"2~J!l)

ArlJ.L"\~ic Iustjtutc: fO :BID: 2344.5, Albuql!illrqlJ~, NM 87 U 9~. PIii...,nie: l-:505-29 U --%,9f.i; f.1J;l: i -50S-2~·- 7572...

l\t'Ll~h Herbs ~nc.: 11.] ~'j. 1. LH:h Ao,;e. N1E, UdJe'!'u:=, WA 98004. Phone: ] -800-92;5-·] 37 r, ,1&-4:'503-802:2;, fa):: ~~l1'i~~,S'~ -:2lfi.iik.

S~]~hlib:i; ~J. ~ ,6th Av~, ''ifflIn'DI~llJiVe[:, LIe, V~T ~ JJ" P.boJ~C-~ 1--&!M·-:El77-1 on. ·r:r.:m:: .~ --W4,-sn -090(,.

lfN:m .\\,1\1 G,R{~C"EJR.IF.S,

I ]~JU~~ of Spk~; H U M'JWJ)" }W t, l"relil1I;11~., CA 94 sas. T~l~ 501.~791-!$Q14·, ',U"h~' ~[Tf ,[]~~ tbe lndlan apices :find (Ms, and :I wr.mc- lidcrllOJI of dU:litllC"Yi>.

I;:.), S~f'I'ii'e: M8g s·w Fi~ar. H01!l~tOI-~, 'U"x nnN_ pbo·u.:'; ]·7 ~ J.·'I,£l...l·Oo."l.

Thc Ts marind Tro£l!': ~o.3-1 Stak SI:~~. PI!r1h AIl1iba.y, NJ Og86 i. Ii'OO!ll:I!: 1-~aa-~:U~a7.3.l; u -9t}.fl-293- U 5DD: fa):; ] -~[)~-.1,!:!,],-] 3(1'7_

Spires o~ the 0 r.i.C-:IlII~ 6'48 m.'LlIrkilnJ~halJ] [1m"'!, W:ilIIII1t!WO u.001 i \~Bs.11!!ni j-hls~:raHa ('lJi9) 400- :1,9-119'_

H(:i~d:isb\e.:l,

J>97'9 MQ~b~r n):ri~

San lese, CA 95] J.5 ti1.ttf:l~J~atJi.s!hI!~.OOni;1/~tuolJl!Fi6.htm

SIU lAJ'o.1K,[N ["OO])S

,LnIl~R ~jlllk: 249'3 E Celorsda Ih-d, P,A;;;iidC-JlB" CA.

\) II 01. EJilDru::~ l-0il18-4.0S-B§.3, I ~3.La.-338-@]5, m:Jl::. :5;Brn~ as tl!U. T!he; ha"'"e aJI .~!!" .I~~d" ~pedliiii:any [i.~1I" Sri l.JJ mblll and S:uut'h Imdi;!n OO'I)lI;ing.

S;3JrnVal~a·!:<: ~ 0.23 M;3J[km:3l111 11:0;3:0. &.9 rbDru!!IJ~h, GIIIts lia. M L H :lY5 CANADA_ Tel: ~ :1,6-·H~-~12'" Fa1ilo:

..:I 'i,iI'io-.:H391..~fi31

ohtril1i si'f:al'~ ·lud.iJlll; CD LTV.~ 32:52; F:ilnch AVC"_ iE.., Soru:riOOrousi', Ontario, CANADA. -,~j: -4 Ltfi; 12: ~ 2739

S·il1 M~~Ur!.~2illi 1l'I:';I:d~r.:l; ,2;H.9 [l:tbl.~il~ ST, F.,., fJ)il,ii: S, 1.1 i~i~~~l!p, Ol1~;J ri~, l!;iA I X ~ CA.I\,,~A[)A T~l; 905 l72 5·~ ~9

G·Hll

Pt!lri!-~ r.~Ji!~~~; '~4-6J.:; ~W':-4i!!.:R~l:. ~, ~~!;II~i;_" CO WlJS. "'hoJI~ 1.J.oo·64, 7·2368. b;.;: 3oI!lJ.·6.:Il7'·9875,

SPICES

Sail F"rr:illieis~tl' H~d.i OJ,; 250. ~ 4i'J:i ST. $ilTi rr.i.Di'!:;i:;(,>Ij!, CA '9-HOO', -rcl;' ;l:lOO·:.'::27-45J.O or Iii ~ :;i-6i51· '117·4, Fu: <l1.j-861-444'i), Th!:J ::;pc=d~IRo!:' in splces andca [I:}' jU;;I' abeut all the lIldi.al1.lipia:ii ]iOLl will need and ;l!150 \Ji,,'e:!;tt!ni spioes, 'Very ,~d prices :ror \'Ihole~;:.~e- 311;~ retail,

'WGURT MAKING SUPPUES·

N'~w :En~iall;ij ChG:~!';~nak~L1S S!lJlppJ:r Co.: ~)_o. ,9.00; 3§" M:l!it) ST., A~hjil!ld, MA I) i 1300. ".rEiI:..:1 t.l-62:fj·-1303 F.!.x; <II i J-62~-.:U[lfi,'1 ,

N'I!JTRJnO'NAl SIIlPPlEME1"IT.S,

N'LI~:r.itflCh,: 719 E. :~laJer ST. Sa.i1.lli Barba m" CA ~~ 1 In, T~'I: l-MiIIb-2.lJ-Snl,


MONK'5 COOKBOOK

,f',gI1:~,gl'm1k Krj;a:mbu (}a!fUii: S~",le)

THICK SPICY GRAVY' SERVED OVER RICE FOR LLTNCH

1. IBlrge unian, chopped slllall ] tsp f~l1,1grr~l: seed

1 ~ /2. 1"~~1 O;l!Irry pO'll.'-dt;!T wb:;'hiH 112 cup ";;i,1!I,";.(iTITit '!tlltlk

~~t

1 clovc garlic, miaced 1. 1/2 t5P gncc

1 t5p tamarind P::Ii!;ft;!' (.UITY leaves

1 !1:U[p water

Sook f'CI1iWl,~n:;c'l!;, in '~,'rm w'<)tt'r fur ft;!f'i m~lliil;l1:cs. Tlten !5ttr:~i'l1i the ~Ocl5 and d~~i1Ird the w~tcr, S.;!il;l~ onion ;;'I,nd garlic in ,~h~(:" Wh~n golden, add the ri;:n'!J~:r~ ~I!'!otl curry ~~~'IleS. D~h~k' tamarl !:ld ~11I W~~t;!I" ;;Incl ;;Idd to tho Qg(,l!;:irt,!:,: ol)ni(!!n5, ..... ifh o01,rr.rry PO\WCr :;!iI1id :;.olf- HO'i~ :lig.r: Ifr~,c minl!l~ ;fI.dd 'OOOJo]1'I,l:t 'Ill ilk and ~~mmC'r until "hid, 1,lk~ a ~mvy.

1 sl!lgpi;;;iI!'it

112 U,[J' f~JT!J~lJ~k ~0d1

1. ts,po clIlrry po~-;;(I£:r. w/chfil.i ghee

1.12 II;Sp II:.il!mari~ld waste

Eggplant ,Kli'lal1jbu

diced SIDl~lln onien 1 W[P {-QW!U~~' mi]k salt

curry leaves 1/2 o1:!JJp "roler.

S!J!tJ'~ Gj~!pI;;J1!'it in ,flllh~(l until cooked and r'~n1~ it from the ;Shoo. III another .~bl(l$p(l!Otl of ghes fry the onion ~mrl fenugreek seed and clIIrry leaves, Add rlte cuny poowdier; ~llt and ~g~p~~nt. M~;JI; umilra~ld ,a~d '\-or a ter and add ':1."LLs ((I, mixture, Simrne-r {Dr ten m~mltof'S., Add millk and simmer uiiUjn thick Hke:a g~\!'!f,

S-od'~ (1affnfi Sty .. le) THIN COCONUT GRAVY

1 ~nan tJirlllUL1, c'hoppr:il. J ~Up!'i (:r~oon:l]:t m~Tk ~ITiHie:s;, chopped

2. t(li!11:!'1:t(l!~ diced

c!JIi:'rr 1t":3'!1~!; salt

lime jl!J.~'

~ cups '~!I;'!t~r

Boil onion, chilies ,lI!ncli Wmawes in WiI!tt!' \lfu~h salIt :for 'U 0 :nll~m.lI~S" Add OOCiHl!liIt mmk !lncli simmer 10 miJ.1iLJj~es :nU:IIITC'_ R~mdi'i!r. frum hre and add lim~ jiIJk~. (T(]mat!:lo~ poiBitdit"£ ur ,L;ilbbl!l~e can ,~nhllinc1!' :roili: just add :i. t2lb .;:&io!lfp'f'd, Vit~,tlaIMri'..s and boil ~¥LtJ] the enion i:lind chilies.) Sotlr ~:s hildi~:i.omtllr


lI'H ~ R~C] P~ES

,OliJon Sail'ii.!}ar -rHICK GHAVY

] 1.2 cup toor (tail, ] large (mrotiJ, choppecli ,314 tsp ,~{!f'JW'l1 grn.m ,cl!!!IL :~ ;[I;jiOOJIIi:l. ~rntLil, '~ t!;P gh~ Chin~~1;: p:3iT5ky.; ~ho:p'p~

.(diif:ik "boor dal allead 'Df time wi~ll:i a pinch of turmeric' in I IIi. I:t! 2 II:UP$ waitT lmt~~ tend!::r: Sdia'k tamarind un ilm, wm!.tf:. "'!/hen cool. if'xl:rsci. the pu~p,. Fr)" oQlt~i:I!rrlldf't' seed, dal, r,!?d, diilie,s ,i:I!ncli OO({)I[lI!11l, 1'f,i,tIilOl!lt gbrt,. In] than order untll spices h:ru·'JIfrIJ III ~ittlt:,_ Then add oo"('DnIIJL hl ;ilJltJthl:r ~~ add! ~t;: and f[)1 mustard :!'.II!~ds, l!Ii11i1:H '~hey ~t,{Jp popping, AiliI, onion and seute until slightUy B~~rikJL Then 1L'&i. tamarlnd juk~ ,and salr, C!)[)k untll 'D:I1.:i'D:n. becomes ooiL G rind the fr~oo, spk!!',s .d~y:. l:hen add In, ctlP of wat~T and g:r.i:tld to ,i'I! smooth P3iSk'_ ~'\.dId this pss.tl! to the onions and onok 5-1 (") minutes more, Add o:;:otjkt;d dal 1;!ind p::ll 1"5 10" bring w, bi.')l~llil.lld n:m'f,l\\J:;: fR)'llil illn;:, Enji.)}' {,iV'L";l' rice f{IIT h.ll!i~h {!Ir whh

~ ,iIIlliII(l(Llid sized 'I:.i1Jmllltiillcl ~ .:sp ceriander seed,

1 SOlan tit m{!dium rOO chiH {dried) 1/4, 1$£.1 mustard seeds

1 .'SJ~ !'i3lh

Dl~d

'lI1-nCK LEN1TiL OR !1E:A.N GRA\Flj SE.R\/EO ON RICE POR lUN'GI-i

] cup toer dill

] 18 t&p urad (j~11

] t4 tsp cumin seed ] tbsp coeonut milk ,2 cups w.ate:1f

(;ook ~!:JO'r ,d~j ~n water, The d;)~ is cooked as soon ;)5 it becomes soft and luushy, Th is can tak-ebetween 30 and 90 minutes dependiLn~ on the tvpe of ,di~1 (lentils) or beans, Add. cumin seedi, turmeric. and stilI!:, then 'OOOOl1ij~. milk. 'r-,r.)! the- Q't.I,i{EI"I~ mustard seeds ,iJlildi rrrutl {luI, Wftrn. ill:iltla J.al turns ~oldeu1 'brown, stir it into the cooked ~'()()f dal. St[r 'We'll M~~s 4 servings,

I 'OIll~i)J:'b, chopped small salt ~'O tas te

pu ach of turmeric

lIS i:sp mustard seeds


14,

MONK'5 COOKBOOK

M'u~grhd'

1. t5P fi litdy ChQPp~d .Jl:UIll~" 1. SI1:l'.'l;ll onion

lemon ;~~i~'

Jif~l tsp s.]]t

:;1 pUI~;;::h of tunneric

] 12 cup 'mtm~, b~lI'i$ 2 cups \;,raf(T Il'Jlt'ldimn tomato 111 tsp cumln 5000

1. tbsp ghee

1.f2 S.milU green c &i Hi

Cook mung beaas 'w'ut'h a P~lIldli of mrmenc (:about ,~~ m~mnes.). Add more '~-iIOlte'l' if needed, He~t' ghee ~]j~d.:fry oi:l1mi.i1J seeds, Add! the' chopped onion, g;l'eenl dtili, and gl!i'ge-r. WI,li!!il oniens are golden, add tometo and cook foil' a few m~mnes more, Add dal, Md ~;)h and lemon juice to f.'lste. ~rllle'S ~t

M~il',lg D",I (J:Ulfua StyJ,e) 1 onie J~

1 /,8 tsp turmeric

1/,8 up black pepper 1 gn:-tn chili

1 t:up l'tlill.mg, beans If;fl: tsp cumin seed 3 cloves :l}iJriLt"

1/4 cupg ci;lioonut millk sa~t to ~:;rS:'i.t'

CoiUk the mung, beans in i~u cup€: o.f ~'kI,1Je;r 'l;'l:i.th the oruon .iJIiltJ. ctil.iliies. Then add ~jle pepp-et, cumin seed.salt, '(oOOilU~: milk <lila g<"l'I:iiC, crushed. 1:£ YOLl Hke, <'Iddlll4 ~) cluli pO'wd·er. S-~)h~' mJi.1ng beaus and re d Je-Jtliils ( m (.is,c,o r {Jan <!Iiife' ~ i't1P i:i red the- SO"lI'Li.e ~\'!f~.

4 cups :mung. beans 1/4 cup ghlX

1./4: Up ih5ng (asaruetiiLal

4, g~L";n :P'C.ppil;:~ (n@t hi.}~) ] tI)-~ll ghlg-CT TI)I[)t P[)\v'dI;:U juice off' 2-3- ~imes

Ay~:rlJ.o\gdic ,M:!,o'j,g- Dat

12 '!:11'piS wHiter'

1 tsp mustard :11:oL'1::i!i- 1 l/i tsp turmeric

.2: 1/2 'tb5F cumin seed 1 (: iI;I iP water

1: tsp ~~t

W3Ish the beans t. .... l\O Or t.nR'A: times by :rinsin& 3Il1Id !j.tra~l!iing tiff 1:'1:1;1:. beans 1:tI, ~,el: rld of SIii.1IleS and other debris, Then, mok the beans ~n ~,l o;up~ of 1,"l:3,RT .. $l'l.IlCEo HII,.'a1: :gh~:in 9i fr~lil1lg p,fl.!Il .. ,Add hin!:!. and turmeric when mus.t.flJril S!:JOO;f; starj 1)1) pup, :Sl~i,~ ~n pepp!trs, (cHt[)PpE:d). Let p~ppr:::ui!O ~oafi~: tiou a, JlJ:i:IlI!JI~. th~l1! add curuen seed and :ginb~r p~mril~r. ~_~~: miature roast for minute (bl!Jl: drm't let ~I: ~).1!_1T.n.) I then nodi!. 'I (:!;!p 'l!i'3i~!:;iI"~ Umc ;~I~~' 1iIltid ~It, lJ.ring ~:I,l(:C ~lJ) a b~)il", thcllI 3i,Ud. ~il".i the (:'()i.}'ko;,:d bean 5, S~rv,es 2ft


lI'H ~ R~C] P~ES

]: cups M'asoor cl~~ '~/2 "UP' ~~C

] tsp turmeric

3 dO'~'"eS of gurlk, minced .2 tbsp cOfiill~der powder .2 tbsp ClIJ:r.~y poowd\eor

6 ,CIJp:5 W\ltcr

I lbs,p m~5~rd 5CcJS

1 IS 1':51) hing (;'uilroetid.=i) 5 green p~pers (not '[tot) 1 1'Sj) CLt111illl~OI~ ~owde~

2 ,cups Wilter

] 1.2 [lisp hll:tibiil1t1clo ~LJ.;J}:llt ;U!ULe- oJ ,!l:n:f' Uimlt

] lbsp Si'iilt or iO taste • li:lir~e OI~501i ('boppecli

M('I'..';OO'l d(jJ is the Silttne as ~ lendls, Wtish ;;1IIM~ cook the .di~~~ The- '!Ii.liter· d(.l'l ~,ilI~i'o C;)ll be adjusted arcotding to the- desired colils.is.1:e'n.cy. P0P the mustard seeds, AdJ the g;:I!dl(" .iJnd ol1l5oriS- As. WOn as ·Qd,l[.OjlS ·Lilile cooked" add green .I,~iPpers then the powdered items and ~1]@.1'1:' .;lind! S.iJllt • .Ad ,1 seme 'W"aIK:r ID jj.r.e'lt-eni, Ibttrniing.. Let mixture boil i:i minute Oil" rt1,'f(I.ttae.1ii ilrJrJ lime ~II,jJOf' S<l!lt <'IIDd ~u.gil!r. Gil!r.l.l'!:" ~I.IttJ green iPep~e-r,s should be 811!)'i,vedlil'O, ILltn gulden ibru~'I'.Lli. A.dd ,siliu:-te to. rhe ,oooked d(.1. :).f[vtS 20..

SPICY sour- A BHORE-LUN"CI I itPPETIZER

There is no stricr ~lldl-lt;;; for fI'1Srlf,tj,. COT!JlmOtl il1!gt"(id~~n.'5 include ghee, mU5t"!,r(l seeds, gini!!l~~~ g~~ll{,., '0'11.[0'115; ~ni5C; ~1lI[jd, ,.;umurlj• fwrugr~lk., rc.k1P!lrr; CIlII5 h 00, ~m rc:P.l~T% turmeric .... tamarind. 'Itrn(ln Jrui({"~ ~resb W~'~L1;de-T" foHowing ,i1I~ ' a f~'i' '!l;iIrj~.t~on.s, l~.tiIs.tiIm iJS also 00111 monly served ch.uj:n:[t ~li.mch in ~1 ClW or poured over rice,

8- ~ 0 'lii'h'I}Je' "black lPeppe-ocoms. .2 dried. chHLes

] lOlilii:itCI" {licea ] tbspgh~

4 C III JJ s of '~!f8k~r

1-2. ~, C!Jimi~l seed

2-3 cleves gaelic, crushed S ,cL~riFy leaves,

1 U Isp mustard seeds I!Illlil.lIUndi P:R!;"j)fo ~Bh

hi, i:iLOli~, ;;: cups of W,iJlfll" cumbil1e the t.al'li1iJr5l~d Pil-Sit {it ili-silil~ ri:hl,l' t'Jrti:tLii'Ulilt.l. so.il!k ,il!r~d ~It:teeze an almond sized :!;!Hlp 1.i:1. 1 n. cup of 'Water), ;;11 few dried chil,i~ the teraate, g:a.~.Li,c and f-oull' (lll~ry leaves, G~unrJ black peppers and 'lulmilil seeds lo~ethei" ,iJlild add to the liquid, .B:r.:i:l1\C to ,il! boil and .sililim.e.r. fot about t.en minutes... l~lfat :ii, slilJet snd fry the :I11u~tI.l:i:'d seeds !JIn~iil, the-r ~hli!iit ttl iPop., Ad.d, ene or more- dried d~iUles and the re.f.it.i1iJtiJi;~ ,cuny le.;]{!,"es. SiJij~.e until tril,glr.!lilt iJlttl.adt], to r. .. sam liquilL AtM salt to tasee. This ~I:;.ould ceek until the il'O:lnalo is soft MLit'f hqlllid can be tldded if mi)![u!i"e is 1:II1b5t


MONK'5 COOKBOOK

he a vy. SiiT\\t ill sm1ilH C~pG-,. All iT!$:rodiioiiJlts, ;fM'oii gU'lfGn in ;lPPJ"!J)l;im1]t(i mGiUllJlrenli~Ht:); 51;11 (',Jqlirri mi,i:!l.it' ~1 Ht!1le! M~m about 4 servings,

1 tbsp ghe e

2. bulbs garlic, mlnced

1. tbISp' culiliiili pcrw-det,

2. t~\S:p' coriander pm.,Jer 1. tb~. f~flnd powdf'r

1. t~r hi~l~ {:3s:3fi!~tida) 1. tsp t UI rm r::ri C ]J{]'lvik-:r 1. t~p CIr)'"t!"llJ],t!"

A.Y~t~'k Rasam

1-;2. tsp mustard seeds 1 pinch f-etlugreek

1 r1 t ~ s P c i nnamon [j..i m'ld,e Ii'

2 t~sp tiJmillrill.a P~!;I:e 1I},r. 4, lirnes, ,1 tOLlJll:11l:tJes. ,dir£"tJ sruell

1 oniau, ~TI.i:rLa::J

12 ,cup;s w8tel"

831t to taste

:u:.~ ([it urlig;i:'tcli~nl.s, but '~~l.Sy ~0 mil;!;:!!. Fi:r.rt combine all (h.e' PiFwdf'rtd spices 8~ld d.ry- ,rua~: umtUl the mix s~.!'i:r.ls to be fr.<i@r-il!LiI~_ M:i.x {he l(;;"1]nil!~uncli ~1~~h Wi:iIt.er,i:iIncU udcli the :roi:ilst.ecli spires, g<uli.;::. onions, tilnd tUITII:lltr.lif'ii and, brim@: b1111 brUit As, ,~o.(m, illS, IJle m:rn1"11 boils, I,urn tine htst dOwn to slITIl:1Jle:1f and oovtii' tbl: pot, I k-":3l: tht. ~he.1! ill ,II! ,SmIbU fryl1l1g panand 'ptJp the :mIllSt9lird s~s" tiilt.n sdd iit. to the slruulli!:rinl; rrolSiilHr_ S'a~t ill tIllSle'_ Ramm ~s: (lcmt' 'when tiile ~ilnw,Ltoes l:lliie .tfilJri't_ Yf)u cilln ru::M LlJ10ir,e 'CiLytrm~ if yilu, ~ikt" b III I: ul: LlS "'try 1'2l!i.t)!' witoont any spicy hell!~~ l!i.1o. This recipe s-:::t""--'ii about 1.5_

IN cup tOOT d:i1~ 3/4: tsp s811:

] 12 tsp n:!S!!1n1 p!l;l~!iclCI" (op'till)n~I,) ] r~!I'i~h ~~J:oo.d~

1 ts:~) glue

l-~ tbsp lime/lemon [nice

p1ndh of turmesic 1 medium to:m!ltr~ 1. 'indi 'I)f ~ngCT

1. 14 tsp Hli~U5~~~ soc:Q!:;'

1 handful oortaader leaves 6 Wp5, of '~'r.ne~

~I;)\k ,riOQ~' d,oJ' '!.'!.'1itln ~1L1 rmerk i,n ,!lilRli~~~ ] >:;up !Of "","""tel.", Wh,en '~hh h OO{l~Ji!" ::td!d "hg;pp~d ~:~ml~:~O; s .. ~lt 1!.15a1l!1 p(i~......;J~T! crushed gi]1.)g~:r;, ;,l51]f{i~tjd:::!, and '~ c~p \c\'1lter; Cook (in mediuru hGilit till the spices ib~oo:TIl~ f~s:r~:n:~, Aii;ld 'U n1{lol"(" ~llp W~~~I" 1!!lrH;I, ..;hll)ppcd '~:ri;Fl:nd~ ko)''r'~ 'bring ~,i,) bciJil and tI;!.lTIl fiI?!m!l;:' ofL S(:~501) with pOPPGd IIr! US~~ ~'d. seeds (to P;J)P' l1IlU5n~rd i:iG~d~; in a SGP~I!.n(: ~~I1l; add ,I!llh~e and I1u!JSt('Jro seeds and fry until the seed stop popping), Se-'l'\\e5 3.


lI'H ~ R~C] P~ES

IU~ is tOt.: moliI!'!5t,W' of the SQutn Indian dlkt and also p~aY5. an ~m]Jonal:!t part 'in the: religious ccremonies as {Ii s-yni!J.~ of fertm~y and abundance, U' is Silk! Iadia produces o'Ve~ one ~'hmJI~,md ~we.s {f.f rice and there are pWb.lbly as. DVli~Y recipe-s for Ooo&.iiilg rice, WOe. "iiVhen cooked OOliTOC1~, rice should be f1lt1ky, net IlLIlUsJry, and ten d er .]]~ the 'iiit<1Y through, Each grain ~h(l!lIl(l he sept'lt.rt,e rmm the others, This isa u·[(;t; fer eooking good nee thet ~('h OO{Ik s.hould master Use IJrO'!!!f:Il rtee whenever possible, as it is :it1Jilich more uutritieus t~il"i ~,olishe.d~ refined rice. One- hLklJ to 3/4· rup {If dry rice is aserviog for one person, U ytIlil are cocking 1 00 J. cups of dry rice, use .~.;3e ~ille amount o u'\;mter 'to eoek it i~l. For example, 3 CUP'S of dried ~~r;::e should be cooked il~ cups of ~1!<1t,e~. Be sure. youl!" pot is. b:i;~ eli10uglj (or the ifXiPiilils.5oril-It yo.u are cooking mere then ;:; Lij~~ use twice the iJuiilOulilt minus 2 ·cups ·ofmite-,r. Co:nfilsedi? litis. means [[Y{lU are cocking i ·(:u~ Ou.d1riM. rice yQoU would use ~ 2. .cUP'S of water (7 x :2 '!?qtitlls. :1...11; min. us 2 eql!i<!l.s 1.2}. Here's. a test l-IOW' much 'W'<'Ite-.r. -~.y(jiuhJ ~iJlu use to ceek 20 ~1J!!f!'s of dt~'!' t.i';:·f:~ ~r YO'L'L~ ~nSw~r is . .3;3., ~I!I got it :rj~n~!

.3 m.ps: rice

.6 cnpS w.ale:1f

B.rLli1g. 'W.ateif' to i:!I v.i;goroiJS hoi!. Ad.d. the rice ,utd. b rut'li~ toO' <'I. Loi~ .a:~illin, then reduce heat as loOw as EJ'Q03S[hle '(w.i:th '(:O'i!f'~ 011) .iliHdi let steal~~ ror 30·40 minutes, until the water ~s S{l~~e·. White rice oaeks f<'lste.r than brown rice .. In the kist ,Sitlg'eS of stetlJtI:i.t'Ii~ YOu ItI<'IY ChMk the <:JlT.I,OHlt'lit of \I/'lter left by .a;:t'tfuny· ~nstrtll1J,g 1:11 chop~i.d:: (h:oou@h [he rite, to !]li:~ m.CilWl11.,M :the pot l:tl:inle Cit nO water hub Me,s up, the rice ~s, done-eremeve [rom heat and Soft aside ~with ~il1e C'O'ioIe~ still on the pot Once the rice ~s ,~m:~l:IImiJ1;g,. DO t-.1OT STH=t.! The rice (O!i'iltiS Shiltcn w~m.s between the :(!;tiilimjs El8: it ,S~,el:llms.. :Sti~ri.tI:c breaks these wtD.s, ,imd the R'13uil.t. is mush)" rice, Rk~ .ot!oked in a po~. wilh 8. ~:i;ght lid wulJ. $twy hot fot 30. rnilluteS {Jo~ mare,

P{lUOW the above directions, but add 112 m.p· {If tuemeric fer each ·cup of uncooked rice. Add the nirmeeic dur.i~lg the boiling stage, 'Fhe lj)oiilii:1.;~ action Illixes the turmerie lhllO!J.gh the rice, 00, ~~l~re. ~s no UI~ tor 8til·.ri:l'~g.


MONK'5 COOKBOOK

''Ulno Rice VE("ETABoI,.E: F.RIEl) lUCE

1. meduun Oflioli, chopped

1. stick Ci~ljliJjtlQ.n broken in!l:o pieces 112 tsp ftml.el PO!i!i;'i:if'~

112 tsp OQ~i:.antlf'r pu\,\fd.er 1/4: tGp ~:l!Jrm.;::rik FC'\vde:r 1./4 cup ;ghr:.t:'

] J2 dn:p- '!,'·c~.ct~bl:c fu.lIJlli,o:n s- 0:;:: iPCa5 and 0'L11T(II~~

:1.14 Up giitllger, "~Qil!ped niie ->dov~

1/1 tsp cardsmern pO':wder' 1/1 tsp .rilll'Iti,l1i pO~'id.e~r.

IIi tsp milt

1 tDLTl9I1:i1, chopped 1 t'l: (:iI,lp 'O'lSh~ ... s

1 iJ' "I,l'~ !O[J<I;)i.W rice

FTr union and! g;iJl~eT III gnl:'.e_ WI:tl':11 ~Id!!:n. add spices and fry ,0:11 ltlw beat (Orl-J, mil1lill~ ,;l\dcl .r,ofW:.ecl rice and fir it rut' 1 mim:d,\f'. Thrt.r1J add ~v:;r[.e:If. tom::iilu,. vt~i:llblt" bullicn, 'poi:'8s. and. carrots, Bring to boil, tih!:rI turn nE';fI.t down ;;IJl,cL stearn 1110:: rice fWr <IV mil1lutl:i!i, I!Inii:U1 dune. '~J.')I cashews Uri :g'I~' and add to ri.:;:,i:'. Serves 5, gF~t fur dUrln~r with .;nl!Jtnry:.

] ';IIJP ukt; 2 t'll'~p' gIl.;:c

4, '~rt~mom sesd 1 ill!ch d:rm~ntOT!J

A piildl of turmeric

PUl/aQRice

1 1/2 water 4 di.l''o\C lib;;!y leaves 1 n tsp S(!~t

1 fJ (:lllP green peas

Heat g~'_ Add, cloves, cardamorn, b~.y l(:~\\~, W~l fQ'l,gr;1in~ ~dcl '~iI'~'T" 'Whell the misturc bL":,gi!l1:) to boi~ :;:I,d;d tIN rice, OJ!!)k p~5- 5c~r.~~~1:t and add WOO!1 ria' as done, Carn ish with sauteed onion ri,Tli.!:':!;, -9lIi~I~~cd, 5~ivi;rcl almonds and ealslns, $r.1"IlL';:5 4,

3- t'IJ.s:P' ghec 2. bil'y. ~e.i!JV5

1 large beer, slaoe

1. tbsp ~et'flQi~l iuice

1. tbsp coop ped cilantro

2 cups hw\,'tD1 rire, pre-soaked

Beet' ,~jjld Oree, .. : PeppeJ' hwo 1 urriun, slk.oo,

1 f2 t~p Jl1J~IJS~urn seeds 2 ~~rrge Il:reeJl peppers

2 b.l:'O~I,1'.t1J cardamom pods, crushed J. .3/4 CllPS \-roJer

S!ilt


lI'H ~ R~C] P~ES

H~ .. u gh« in ;J! saucepan and by the 'Onion. '~Hl~j] goldcu, Add 00y ~!S;). ... es, cardatuom .--nd mustard and saute far 2 10 3, minutes, Stir ~n the beet and green pepper and fry for ,rutG~h€r 2 JUllUJ1~~S ![IT so, A"ll{l, the rice and w1)lu t{i~th~1r , .... i.,h tnt;; ~50ning and bring to hoi] and eoek for 1)oo'I.:n 1 (ii minutt5. W'!.'!feU theheat, sprinkle ~iIi'i~ih the lemon juice and O)IIi~U1Ideir, cover the r-t1i1il and simmer roll" another 10 to ] 5, minutes until the rice LS cooked and the water' has ,e'.,',ruU:lBiH;illte-iI,. :Se~t; hot

O;.td .lUre (J'affmJ Style)l OFTEN };.IIADE AS PRAS,ADAM

,2 cups or rice

:~ cups cl!lrd(yo_gU!tt.)

.2 ;g~l chil:it~ ~l1:i:L1;d!d '~ tbsp ucad 0.;31

'~n. t:;p mastard 5ced~

curfY ~e.;j['N:s

"

11/1 tbsp ~hte

:2 -r~rie,dI chi~ii!'f.:., l'1Jlinct..od I .:h~p ,groit~ i:li!l1;.~r !'i3;I:t:

C:li[)}, rice in f:tl'lI.r Clilp.!> af wa~~r: Fr)" th~ chil:ie~. mustard si!t:ds, ,cl!nJ, cU!fT!.' !~,vefi and ,~in~~t_ Mix ~he curd and 8:;lh, <L.rkl, [0 rire with the f;itcll spm, StuI' 'j,vtlL ~t'iitS, 4,

'Y~grJrt .RWf!

ANOT!-:~ER Vl\mATION FOR FESTIV"}: O("£.A5.~ONS.

fQr (,;",~il;;h {!UP '0[' d:ry rice uS!!;!: ] .cup' ofyo,guiFt

:2 tsp chepped fresh coriander :~ t4 tsp cumin seed

] 1.2 tSji salt

Cook the nee ~lJld, add the SiliLt and yogurt to it. IIi~ a :sejJ.~~If:'Jite pot, heil~' the ghee and rOt) the mU5t11~,j ~5. Afler' the mustard seeds step pop'pi:n¥. rum off rhe heL1it" ,l1Ind add the cum~n seeds. They ~lIi'ill also JJ(ijJ.). 1\11'111 the heat to low and add the ,(l:inger and coriander and cook Ii.mtil ~he (lOriilnd)e~ [i.S so~t and done (i:'Ibc!i!J~: 5, .i'iil~m,nes}., then add to the eice, Fen il v.ilriill~nOn" you I~HIY use ~ n. t":!Jp ,of OOIaIl" cream ,ill:tdil!1 ;;:up of yogurt f(io~ each ,cup of rtce you prepne.Tllias, wm mL1lke the dish much raclter.

112. tsp ,choPIPf.d fresh glJ:1ge~ 1/4, l:Sp mustard seeds

J ~b~ji ,g~jee


MONK'5 COOKBOOK

CO'.contU :tWi:lk R.ice OafJ~a SlyJ'e) lUCIE. FO~~ LUNCH.

2. cups ~~

2. tbsp Spn~: mung da~

1 n eoeoeut shredded salt

Boiil the nee and dal in four cups of w';)ter for 2!0> minutes. Press, '(line cup of milk from the shreddsd cecormt and add it to the!;;: rice. Add salt. rOO.U'O!.1' heat and simme-r (-0(' ] 0 minutes, then t·!IID:i{iii!S. S er ves 3-.

1. tbsp of lemon iuice 1 tbsp ghe e ;01' b LU tel' 1.f1Ii:SP ~i:'Jh:

1. CUr) ~Lt'e

Steam I ;;::1Ji~ rice; then add lemon juice ;;md mrmertc ~d\er. f.ry CillSh-ewS, ~n ghee "mil add to the rice, Po~ mastard seeds ili~ ghee (keep cover {I'H. 00, seeds dOil·t :fiy aln over the place I, Md fr.1JUSil'g'LM seeds to the r~Cf', stir thoroughlv Serves 2..

LemOl,1 .R~·te·

1 f4 up turmeric pm\"der J; t~sp cashews

1/4 up :mijst<'l:oo seeds

2. CUf.lS ~~ce

2 tblSp' urnd ·dliJJl 1. tbsp ghe e

6 dried or grrten chi~ies,. mincoo.

LiW':Je Kict:, (JaH'l:Ju Stylg)

l/4 tsp :inuslm~ seeds Ci:ltry lesves

4 [imes

Ste.Lhm the- rice <"1I'Qa set aside, fry t~ chilies, mustard seeds, curry leaves and ·d1al. Add Hme juice, salt, turmenc powder .iJlto:n,~ with the fried spices Ito the ~~te a:nil. stir w.~t

,B'&i'ck .Pepper lU~E (JaffMtl. Slty,ie) HOT RICE. fO]~ lUNCI,:

2 ~I!IP~ rrro;:

] t'I;J<$])' ,umin -"i~ 4· tbsp cmlilew tltlt'5

1. tl[:.~p bb,k ~[llJ(:'r onarsc 1. 1.2 il;L'JIOO111,l.t. ~,n;lJ~.

1 t!i!lsl) g~

Cutlik till: ria: ilndi ii1d1d to. il: the cumin, pepper, .9!ndi Q[)c:(:illill1lt BrD1.VT.I. the· c8sh;:~~ un ghrt and a'dd 00· th~ rice, St:i:r '!c·H,."!' .s~!I'1lt;~ 4 ..


lI'H ~ R~C] P~ES

.'I, tbsp gl1ud coconut '~/2 t5p 'llilI),l5~:rd seeds ]/2 t~ salt

Coconut'Rice

:2 .:b:ij'i ,I:!lih~

~ lbs,p cashews

.. ,c~~ps ft\e'5J:illy cocked rioo

"5tL[ cornnut intn 4 CUpfi. o:f'{:t:iol~t:d [rc:e_ Fry cashews in 8:11,(:0::' o'II1i1. add to rice, [l.op' 1!Il1l.1~:'I!r,d ~~d5 :i:11 ~h~c and ;!I;J;lcl ~!l'.i rice, M ix in,l:!lrodi,cn.t5, thi:)liO'u,ghl,:r: S~n~ J..

r~'m(j~to Rire

.10\, PQI1UU\,R .I.~ I,a FOI;t D.l.N N EH

] large tomato, diced SI~l~U

] 14 tsp gillger, fin~y m]~~0M ] 14 [Sf citiIl!i1nr.On pV'j.'ide'r

:~ 1.2 [Sf rumin powder

:~ tbap Shl:(!'

.l UI,pS. freshty' cTliukt:,d dee

.ssilJ,'be- Cio:IJ:i.Ull in g]lee Ulltil.so.Ci. :tll1cl1 g~l;tllf'Jt, ihe'J1. ;;uld, ~UUyg.tii' !!inC!. cook r\(lo~ llt1inLlit.es_ Ne1l:,t ,~dcll ~U other sjji'ices, ,ilind fry with ~ml; heP:llt for two more rniliillJtes. Pour ~Il 2. cups ot cooked rice, Cook for ~~H 8 ~TI:iJtLl:L\f', theli rldd WlTIailO :tUttI. ~~Jfl:!lteii', Rt'LL1J,g ItO :iI iboi~ then lo\.'iof't. he-til anrl sLe';rli1J f'Uf' 40 fili~111J,'1Jeos... Serve :fior dinner l'fi.th hot c,!X:0iii ilJ.: d.llU!Mley,

I Im~d1illlll O,t1iQ;i'li, e.h.iDiPpedi :;j:r'l.il~ 112 Isp 'C4):r..i1i'i~,(le,1.' pO'Wder

./3 i2p clove po~'CJer

• J2 .~ fennel 'P'Owtler

, "

In ISp salt

ThrnQ;r,iJ1d Rice (/of/na StyI';J) FOR SPEC~AL DAYS

2 oI;.1,l,P5 r:lQI;: 3tb~rg~

] I~~ 'tGP '!lJlust.:rrd seeds 6 (I, ry .c.hme.!:, m inoed

] 18 tSJ! tunnerlc powder

Soak d~i in wtd~1!" fo~' one hour, s.u'!IIL'n the rice ,tl!~d ~.st aslde, Fry nllliJ.sI~Tcl ~d5, cltilics, ,mrry l~a .. ~ and d~lI" 'When the mustard seeds SlOP popping;. add ~e tamarind paste, silh and turmeric powder (keep the pan (:C~'\I~T~ Ull!t~ the sesds SI'QP pOt~pdllg)" Add -e:!l;IJ'~!;gh ~t~T to the r1T~H!,~ t~~} 11f:i;,!~ a ~~1iJl gnlVY and simmer for about 15 miI1lILn~5, Off until sauce thickeas. Add the nee to the seuce and stir ~ilt! II. S e rve s J,

I I n. Up' char, n'lli dal

I .'b:llp '~~lm<!:ri!lldl P(:i5t(: cuny ~c.l'!Iv(!5

salt


MONK'5 COOKBOOK

Bu-:r~ya~d Rice' l'

lM MNER T.l.ME. SlJo~CY v E.CETA uLE n I,CE

5 cups cooked rice 6 :in~:i,ltm potatoes

2. medium mliolu 1 tJ cabbage

6 cz [Pt'i:I!rluts 24, ~.,rung besns

112 tsp ('e:rtl1.eI.~ds. 1 ha:r.i.dful choWI?'!?Cl eoriander leaves

lJ2 tGp cianamon p[)!'vcih:r i t~p f£lh, '~ tsp fennel p~)wd(:r

Pef'~ ,ilIndi slice ~H)ro~'Oes into .l /.8 i.-ldl cubes and! ,drep' fry, sH.:::e Q,tlIiOll SIll'ilnl and fry w~th rm,Hitliro seeds, Cut 'Qi1~at~ :small F.r.y u~, ina small :;tmOLi:r.i.1 or.~t.ef' or M,f'::jftL liEhUy. Add <ill i:ifu,~ iillgredif'or.i.ts. to cooked rice. Still" in cOriilndf't' and cinnamon, Great wut'h rocomrt olnlJtm:ey. Serves ,6"

7 Vi. cups cooked riee 1cupmitlk

1/2 tsp ssffrUI1i

1. ~,/2. ';Iilp ll;a:;Jhews 1.Ji cup :ghlX

2 tbsp lUinm~rk

4, !5'tid5 !l;i11i:n",:ntzyll.

2. t'biS,P' coriander powder 4,-5 whole cloves

Blu:rl:yl!i:r.l~i Ric-€' 1

6 potatoes, .~:i...::eJ IOIil§. ,ilirlJ thilil j, 1!:::!I1:"ru~, ctJoppt'il.long ,lIm~ tnuin ,1 uninns, choppf'd, Sm:3U

.2 t&i.~p ~i.n~E:i"

1 do'>IL'1ii ~.8r1ic, minced 1. tb5p fellnel 5~:J;

:2 tl!1I5P cinnamon 1P@".~~iI" 2 green chilies

salt

H,c1lit 11'11 ilk ~l1id $;l:frr{ll1; 5~i,r' il1i~Q [~~ 5~1: ;j!:j.°id~, .s~I!;n~ c.:!:5:h~~ in gh~~ ""ndl 5ii=~: ~:j.°kl~, ~ry potatoes and carrots and ~~~' aside. Then starr on ~'hG maiu ~I(l;:::~: smn~ onions ~tl ghee, add garlic and green il;hilic:5 IlJniJ:i'l ~9'I(I~, A(~d ;~l~!;, ~nn~l ~I!i(l OIl"i'Il~:Il:\OI:li ~id:5, Then ~,d, 'iJth~iI" $],:t:k:~, Ad~ :f4i1,.'!iI;~ ~n~ vtl~t,.llbles to rice, mlx dt(li~'Q'L!ihly, Serves 1 (I.

2. cups ~~ce. 2. carroes

lf4 Ib g~ll beans 1. ;;::1i.Ir.I~Y plantain 1!4 1m. POtil!t.;;) lll:ifgt cninn

1/4 cups urad ciI:31 2. grrten dJ.ilies

'V~getable Rice Uaffwa 5tyld coriander ]eiJ'tIW salt

1 f2 tsp turmeric powder .l t~sp d~m :P{I/il.'(leJ~

1 tfu,sp cumin

.::. dcr';l\f'S ~rlit.

CUI r Ji' lea 'l{1:,:3

1 (1 tfu,sp mustard ,sl"!tcils,


lI'H ~ R~C] P~ES

43

] 12 tbsp tamarlnd p .... sre 3'tb~ll'g~

I .:bs\p urad d(!~

I n OOCO!~IJt, gnllt(:d

Ch0p '~.et::J;b.k' inoo, !;ITI.~:d1 pi~'(~" O;J{.Ik Fr~ ~,'Ii~ih fb,~ d:;3L Wh~n th~y arc half ,oo©kd ::ldcl the vcgctables, (;QQk t~ nlore minutes, o,ldd chin IPQ~:id~iI'"; cumin. turmeric and s,'I!h:~ .5~il" ~~n ;!!lI'i-d {))mi,nll~ 'OOi:.~king (l<vt;F' 3i low nre, \Nh~1'1i fh~ rice :i$ d,{.ln~'" '~mo~ from 'fi!l7l,!, Add the .l:'iil'"3~d OOQo:Il'I,l't" !W'I:r1k p!t5t~ !lll.cl coriander '11Q'!.vC5. stir and 'Ol)VJ;;U ~'h(" :[l'(Jt" P"ry ~hOC" nlli15t~rd 5'Ccd!j" dO!!n~ ,onb;)'1.1 <l!nd c~ny 1C'L¥!t5) adld, ~'O rics and sti~' ~~t S!!Jir'i~ .1..

eaur:~W'er 8.t.~~~d (NO'f~jJ:., li1dian S'lyl'e)

2: cups cooked IhlSIJlL1lti rice 3 ,c~~ps (:;.uIHOO'I!l€r

'~/2 cup cashew lU1l5 I bunch scalllon or onion

5-6 doves of minced ;gillr.li:e 6-8. hot chi] ie s

] 1.2 !LuI" coriander leaves pu~;;::h of tunnerlc

,sallt to iCi:liSte fresh lt~TI.c!ll j!i.litt ,as d~~ired

6 tbsp ghet, ~ n !S:P mustard seeds

] tsp fenael S;:OO, fresh curry leaves

Oat CilJuU:fUower into flowerettes, lreak the ,tliU~:s. Lilt£l small pieces. Ch.op ~flH:! cenander leaves fi~le~y. Heat ghee, Add! ghee, musmrd seeds, feiiili;:::~ <'Ina curry leaves, \Vh;:::riI P'frppiilig beguli1-s.1fr~'f'.r. the hetllt and <lJJ chopped eh~lies, {:{IThm(I.e]~ scallion, mi~1c~:l garlic, CillShew nuts and {4j,llJm{l/lli·er. ~11r.meo~ic and sah and reol\:. ona lCt.w fh:iln,e, v;uthout l;t'ttlki,IilC the :i1Ctw:eren:es. lli:iliil tender, Then add 4, ")S~i of ghee, cooked rice !iI.nd lem:Oll jui~' .atlil mix V;.~ll5~iF\1e ~~'i':i.th ~'f{ig.tLrl or I:iilf1 rif.iiM (MU!tt Si:ili:lldl}.,

M ·V"'"_L· uftg ft~!lLaer"

SOUPY RKE COOKED VrIJH MlJNG BEAN'S

:~ It.l CllP rice '~/4 cup b ~JttiC I.' 2dGi\'iCS

'~/~! tsp cumin seed

] 1~1 't:lp p\j!.]H'kk~ p.iJWde~ ] stick ,cI.t1JRilmOll

,~/2 CUt) peas

6 cups boilili;C wid~f

In ,mp s;pl~t !IJlU:n:g dial (')i'l.olJ~tlW knlrlh) J wh;gJc o;:!:n,;i;;!!In1Qms; grZY~!'ll~

:2 'b;:try IC01,"m!j,

1/4 1'S1l CI1}!lll1lne. IN t8.l) ruemenc pwd :2 sll1!~l~ poti1l~(I!~, ('1'It 'to I'" cubes

hl ;:), (hl' :F.ryin~, iPiln. roast mljjil~ ~1J~S. ('Wutl~Qlut gheel :f(lor::;' mut1l!Jte-s, '\'Vi.lSh the- riee by repeating two or Ihll"e.f times momentarily S!l<'lki.ttg and stl:'<'Jjrili~c oJfthe i~Le to get rid! of to~ign substances, Hear butter ~ii a saucepan and add !bay l\e'Ji~ cardamems and d1ilil")l1l£ll~ ~tbck, Satite {OJ" a minute, Add the beans


MONK'5 COOKBOOK

and "i!f'o/!shoo, ~kG', p;'!prib; cumin ~:j. ;;;Mi POl'i.\OO, ~1bl'!lr!!I.!fi: pewdcr O'!TId salt. SO'!!!.liI:e!J1ll mOO1UIl!1 h~t fer 20 ruhuues and p'cmrl1{it water iI)!I,'W tlll~;Whe:llluixtli..!r~ IOOiIs turn oo ..... n ~IJ l1lli?dimn be:'..lf and cover the: PDt. erirring lK~iQn1)Uy. AJt~ ;:;'oo~~; ~dd th~ ghes. Sl;l:l"¥~ hQI~ l~;s 4.

,~PONGAL~

Iron~:~'!1 isa "r~mill word that (irjgin~ly ref€r~ ~'O ;;:j .sp~ia~ batch {if rice made 'for the: Tai ~~'11;gal festli"'i~I;I; to ~mrl,)kc the bk.55in~;;. of Cod and 'Goos [il)I'""", bcuntfful h:;:I!UVC5~ )!"(?!T. l~n~1 rlcc, {kf~~n ~woct" w.~s a S3.~.TJlld offrering ;:;iJtO~OO at fhe iOOll!1pk amid ~mnd f~ltivutics. ",0. this d~; ~1!1 $O'utn ludian Hindu temples, this :pn·1;;::~·ke conllnues, though now pr,mgg~I also 'lppHe:;. to a 'o'i1~iety{rll'kle dishes for a :r.lIl1ge (if ,i)(,t1)5~om .. fOil" a~l potlJ:!l,-,l recipes, h{lowcv:~r; ;tOW"s milk is used, The f{lJ~Q~ ..... gng rice r:0dp~; when eooked will be 11;]1\'00 for tJe making of the two prlmary kinds of ~ll!al, one sweet and one 5;l~fy.

3/4, ~ur s.I)Ht ll1!Jl1ll1: beans 5 V2. cups ,!!!/" •• U:e'l'

Llgnlly roast r1.l'o"l beans il!] .;J Gl:m~t (witltO'ul: Shoo) unril dry. l::t~mQv(: hmm h(l'Qt before brewaing begins, Check (",rerully andremove stones (II impurities then '.".151] thoroughly, Mi7!: dal with rice, add niJ~: '\!/(!:~i;i:!· and cook 'i LlI (I, pressure cooket; ~ f 1) ~rCS5'J,:!,t".J: cooker is nor ~<I!U(!.bki' bring '~!I;'!:t~r' to a iboi~ k.l pillD. add rice and (M, ~O"Iifer' the heM' :(I,L1;d cook untll tender,

lUceftu PD',ug;rd

2 o1:li.J~~S, rare

Sakka:ru~ PoltJlut (Sweed

SERVED TO DEVOTEES AFlfH ~E~N{; Ofl~EIlt.:ED TO, THE DEII'll"

1 ~,n CUrJ~ ja~~r)1 1/4 0;':; ~hte

6 c9Jsh[!l,v];

pine&! of ~t

Me-It jaOOti1' in a po.t {r'ft!t ~O'W nf'at. fWd coo~dI rice and cb] (ptqJiliif'Cl in :rtOiPe abere), .Mix wt'Jt Ml milk i:iltti ~u.i:1:' lJllj,[i~ 1fr]1X[ui\e' thie-hIi.&. f\tkl mehe-d :gl:tf't, I!IliHI.e at ,iii il~n.e-.ltl 8, s.::!ptirti!e ptin" fry eashews to a ;g.oMen brewn, Add the aJs'hrns. cardamom and g:rntedl nutmeg to the p(ln,gill .and mix welt

114 tsp II:SMi!lll110m. prn~'de r 1/4 CiIliP ,00..., milk

:OC,:\V ,gir.3i1:lng.s, OIf mutJIl~


lI'H ~ R~C] P~ES

V~m,~h1j~1 S;.\.LTY .I.~ ICE

] 14 ,QZ ;~hE<e' 6.(,".ashews

] 12 t~ black pepper I -S'J,) ,mmi'-l

.j1 ft:w I1:Ui:"t'y ~ti:il\!f'S •• Sp gj~l@f'i:'

,s,;llt turmeric. pu\,\lder to taste

fry (ashe", Ilil.l_~ ~Il gh"f'!e !aiii'i] g:ct1deii~ brown, Add coors~y ;~ro!.i~ld pf'pper, cumin, cull'l'Y leaves and chopped ;giirllger; StJr, Add cooked rice and dal he'€" roeLilPE! above). Mix well; add salt to taste, Add a pinch or turmeric ~)owdell", stir well.

&i'kk-~tiai fuf'gai (Jafffll(j Style) SlrYEET :LUCIE

} " '

,_ lI;:llP;:" iI1Qe.

,1 tbsp lTI!Lung. dal '~ ":UP.' sugar

H<'I, cup Ofl:~ih'C'W~,

1 i4, mp' raisins

I IEP cardamom p(l""id~-:r I n OO'O!:~Ulj., gHl!t(:d

1 .:h:ij'i ,~ih~

Roflst :rlium~ da;l, ilii 31 dry &inli:L [lo:i~ rice and dal ilii h\,r. !o';!11iP~' of water far th!i,rty minutes, Lml'i~ rice u!i 'OOQked_ Add. £ltg.lU !lind CO;CUlliut and sti r ,~'ltn .. R~r~u:ce h~!II!: and I.!:LL111Imer :liJ.r '10 :l.'nimJ1i1:e:!i_ 'F:rr rnisim. !lind I:1!UIE in :gh·~' un'ti~ IUJI1> an: bmwn and. add to, the rice 'R!lifJirt:g witih the c!lirolaJmmn pml'"d~![ . .st.~r' '~!ld~ Iilr.id n;:nl~' fmrn :11.r~_ &r\/e!> ....

QLll~](J:a, isa light gr3lun cummrm to S.t1ut&i AI1illI!:Uj)r:a~s, AT1:cl)~D. plah::"2Iu., h uS quick itt. cook and !ta~il'r ,clJ~ge-s[iM,e'" H. is ,;f\1'.ailabh:: in mOs.t h.ei11~!h f(i{'Jd stores, ;good (Of b t'takriiS~, or .r0i~ di1iJ1!e-r, To, miike quinOB>, addl2 nips. Ohf:il:i:d" :COlt e"'"tty cup of ql..l!uno.1. and b rLLlJ,g W 8 boil. C01!!:.r the pOt and turn tl11ie :hea~: ,r~m\,1ii 'bl) a Sirnirnllt!T.. Allen'll ithC' :grn~n hl cook l'O:r 15 L1liinUb~!:i. ur Lun~11 wM.er ifm iI:~ 'top' disappears, and 111.1:[.Il! oi heill~_ !Let thi:. r!:.Ll!ll:11inililg .stei1!m OOO'k the: the quinoa :Lfiu anether :[!l :1li1iIilUIi.'es, iIInd the- 'i:l uinoa 'I'f..i'll :fluff. QulJ1J[)11i ig :3 versatile grairn th!ll!: am] be usedas !lin 8.lk1!llati'!!e ~Ij) rice in the p~~II'l(lo liillidl uther 'v.r.:get ah:k:' and :0 (: E: re clpes,


MONK'5 COOKBOOK

Mill!tc: is :!IJl.othelt light gratn. a lB!'I1i!t:i.tr::: bird :LOOd, but ,'t:11' heil;l.th:r ffir i':UJIiJ:i1J]:!l, '[\oo! Like QI\l~nC!a. ut, is. quick tdi oaek IUld !!B.cSHy .d.~,gl$tib:lt!", ,B.IV.Aiilabl~ un l:r1AJ~ health fuod !!Wtrt!!:i,_]tt i!:i, popula~ k!r b:reakf.3:s;t Or dinner dishes. Ttl, rli1ilkJt mi~~f't. :oo1lisl it On medil!lm he ill I: fiur. ,5 minutes the:11i add, ] cups ,or wiIIlltit for t....ery ClIp o:f'mLllcl., Drill~ 1'It! a, buil, ,dl,...~r the pDt and turn heat dtll¥1!1i ito Summtr. l\Jlif1i~!f the gli;ll.'i,LlI ttl 'tonk {or] 5, m~nl!l~t;:~ r~r untbl '~!fil.tl:r on the klJ) dli:s.appca~;s end t.mrl r~ff heat, ,kt ~:ho:;: :rcm2liniillg steam ..:,[}oo, th~ tilt, quinoa flf!ir' aJl.tlth:l!'r I ell minutes ~di tl.tl! lUml!t, wm flu'll_ M~m.iI!'t i~.EIi dlry ,~rain> best ~ with :3 Ht!lo: gh;~· or ""ii~~ ''f¥I:1 cl!lme;:!> or chumeys,

,~ CURlllE8·~

SPICY VIEGfTAHLE DISHES

,Bmcwli. Curry ,1

2 oninns (;;:i1it into thin slices) 6 do';\i!'t

i Up mU!se,aM seeds 1/1.1 t!iF :<Is';:Lf,o{"'ittcia

1 n cup mllJlillg Hm.lI" sa It to t1I$~~

2.4 bunches of b receoli 4 cunIl8~J]l!J] sl:icb

i. U2 thep cumin ~rjf'd,

Ii " ... &ml~ hla(:k p~pp~u :y;~d5 9 ClIJp!i )'"I!l8,urt:

1!2 cup gfl~

] J2 ~JOp wrmittik: 11{)\\o{kr

Cut the l.lppo:;:r :pa:rt: of the ~)mo:;:olu into lIil.;dium .sli~d pieces and cut iI:~ !i~~m unoo, thin lon:g pio~ {peel the skbll off uf it is. itO!l, hard), SU:!UJl b:ruccrill fjj)r 9 minllJll:ts_ Mrt'9inwh:ik, add liD the :rDoglm: 1 cup I[jf 4;r!ild '''l2I~ p~l!I!i' ~ll:i~. ml!ll1l~ flour and mix well .. In another pot, heat ~:h~ ~h~i!: and, add ~:h~ cumin and the ml.~!;Jt.'L[d $~!;. Wnl;:'n. ~ll!~!;Jt.'Lrd. f,C(.:d5, ih~'!{c popped ~dd th:e Qni,l;)Jl~ ,and fry II.mtil light brown" Add the 31!i3i~De~jda and, ~!1.l:r.nl~~ic pmvd~u 00, the [3:hl!!~. Aflt=r ah~)l!I~: 'U minutt! add the ,)ID_J!;urt mixture, St~T oon$t::uuJy~!;. ~1jI0I;: ib~g~iI1!;. to tMd;I;::iI1. Cll)ok, f,Q[ ;nib()~t 2iJ' minutcs; .:h~iIl ~dd the steamed bliO'OXl~~ and mix lint!] 5{1i1i1~ is ~ry thick, 'film 'iJff h~!l~·, ~~ l!),

4, cups chopped onion 1 U.lJ< mustard ~ds

1. cup ghee

3 cups 'tOllililro sauce ~h to, ~iJS'l:e

.Brocwli ,Cu:rry.2

11 cups cRop·pro broccoli 1-1 n. .'b:)[1' ~,r;lJiway seed

:2 t~sp curry ,l:"i{llJJide:r.

1-1 tl c!Jp ;;3IJ.OOUlClt milk


lI'H ~ R~C] P~ES

Il.op H~IJSI"'ro So!red!5' in :tJ:h~. Adlcl, ether :>:p]ces, fWd Q~~OIl! and fry, AQd gh~ and ccok '" fu~'1 !minrut~. A,ttd temeto sauce, salt and coconut milk and simmer, Pour this sauce over steamed IbroOl:o~~ :!I_.l1d1 Simll!1~T for ~bOl": 5 mil:!m~ ~lTlli:S 3iJ,

M·iinn,.g~i' a;rry

l)RU~MSnCK CUH:RY, A S-OVU"H ~ L\11)~tlN DH.K·ACY

.2 bunches :mll'lln~j~ .;:ut illQ' lengths 3~4" ;ghee-

6 drj;,!!~ sa:r.tk. ,d.ttlpp.::!di S1nmll ] hip ft[lJI!Ig.rt:L"}, seed

'~ tbsp il;orillinder l1Q\'l'dil;::r '~/.2 oi;.1,1p o;::I~{II[III!1I: m~lk

:2 .tp nillIlstuil seeds

• {Ji!i1[!)Jil, c:hopped small fi.-,s 'i:O:l:u\III~ij)~S. diced

I I:btp aLyt!nnit pt!mi.er I I n cups wa~t\:iI"

I I:b $-Ji ,!'j 3ilt

F't!lJ mustard seeds in :(;Iri~_ Add r}ni~}n arid :f;:arlk_ Cook g.t'ntlYi 'bd:1: not ~Ji'i hrtl'Wn_ kdd rnurungai and ro:mllitr~~.5. Slir oollJk ::Ii while, then add! fel1!I!Ig.:~L'L aL~fUlf!. coriander ,3ind! Wl!i~~r_ :Bring t~~ a. boil, lihefil tum flame dJi:!vm ~:u kWf and, slmmer ~itnny :for' ,om! hom" o![" LU[lJ~::l] m.ul'unS'il:i, :i:t fuIl:), ceeked. Then sli.F in oomm.lt mill and Sl!iUt'. ~'\k-'¥i! fuuiI1d! this recipe ~'8sl.es; best , .. ~i.th ~tliti!; of ga:rl:ic ,3ind! fenugreek seeds, 'We ;;II:;@ make it ql,l!~'t\: hot (;:;::):JI'C1l nc 3Im()~mil: ~hlJ)~.dd! be :;.o.1Tl~;3I5 oori~,nd-c:r)"

2 tbsp iI;~rCUI:tC

'~ 'I. f."l. t5[p rn~5hlrr;3 seeds

] 101 rge breadfruit, .[11(;00 111" 3 b reccelis chopped

2 tsp of ~)I.1]~meri:.c

] 14 !LuI" sugar

] 1.2 ~ll:p' t~'lJti:a il' u n d j uic d ,0'" .2 ~ iltl.eS) ] n cup ~~m. ltI!'1s.:'1ll:i -tllfi.

Oat breadfruit, broccoli, 'eggplatlit <ll~d steam in a ~;:ug,e pot, Mix un a bowl:: ;g~I'Qger, J~;:nHc, oCLltlrluni seed, ,chilies, black mustard, ~i.Uilm ilIH'i~;)l'll, turmeric, H~1t ghee jlil f~ilg :p~'iIII. Whofiil hot bur not ~teaJmi[lJg, il'OUJr in bO".,,/'J's ceutents, stif.I~i:il;g !. n uLl mUSl"2lJxl seeds start ,j,XIPiPi~lg, Pour i~l ti.lnu:r:ind, and boil, Add Sp~te :r'I;~i.~tUire, w8.'<"IJ~ jimid salt, S{i r iri ~te.iJJJ.'If~e.d. \re~e~'<'IM,~s ilr~d let Siriin'l'lof',r f'Oli' 15 rni~jti:t,~s.

I In" gi'ngCI";, m~II'i'cd 8 ~h:j.p ,~ihoc

3 doves garlk, minced .:I Chinese eggplant

I .:b~ CLlm~ll seed

I I n MS.!) salt


MONK'5 COOKBOOK

] b~ Ib'l"!~!ldfruh

] /3 cur gl:l~ 1. ,.5 tb5p !l;orir)ndcr pg/i,..,(I,eT

1 onion, s~iald thin 1 In 151' turmeric powder

1 OT :2 dw~ie5! minced 1 up ~;)}\elline

1. clove gil!r~tc, jr.i~~lced 1 coconut, ~nl(.fd.

:t' gincer, 11lljlCedi .l tSi!' clI.1mit1J seed

2 (:Uii"ty Iltif\1"tS S!ilt 'l1O tast,e

21l:ifgt t.!)rmUoes, hl~~lde;1 11. f2 CtI,pS. ~~.te-il'

Peel o.re:lJl:F.ruit and cui: ~nt~) 1 t2·i~~c&i cubes, S~:ellftb fm 40 mit1J!J[es, ,f.;..-te"lwfhiile, sook coconut in the w .. ~eil" [Oil" '~5, 1iIl~:n,lrt~s, then [;t:f.'<'l~tl, to, extract mdk, Heat ghee [Lil medi urn-seed pot, Adid cumin and mustard seeds and cever, Wh~~ ,l,'t-a1)iPi~lg eeases, add QniQns and ,c.ruiJJes. Add garlic ;;ll~d ginger ",",h.e.~ olili.oJ1S, are soft <'Inid :good.elfl. Kf'fjj slilr,r.i:li;~ IA} prevent sti!l.':ki:ng. Mid i't'1tI~J.:i,I:ii[L'Lg spices ,aftof'1' 1 minutes, Ar~,elf' 'ilino~lJeii' 2 min:uli'e'S add blended t.Onli:d.oes. '"IhI.i,t ,5 minutes, then :fidd the OOIi:,Onul rilJj~k.. bil'ing to a boil, then reduce to low h~,.;]t. mend half the steamed 11 t'etldfruii, anti ,a.dd to the saeee, Then add 'L'Inl;i~f':I"IJedll!:.redfruit ~e<t.ri'o¥-e from heal ::IIf't~if' 10 minutes, Sei"y,es :5-6.

2 0nion~. cJi~

:2 inches gin,g~F. minced 1 ~.sp ~~Irm~ri, :l:H:Y~'I,'{!'tr

] ~.sp OOrL'!Ll:titerr pO\!/(kr 1 [}2. up salll

Chj'J'j O'~rry

2: ~b:;. ,~'t'l(:i:t, g~n ,ch:ilk!i (cnt :in !half) 4 d[)'fi.~ ~,8r1ic, minced

1 tsp curni !:11 rQ~ .... dcr

1. t5P I.'ij'LW :SU,~~r

In 1/4 ';Iilp melted ,ghol:'~ :sau~ :i,n~redrl":[l:t!i' ahove. \IVh~iIl onions 311'r. !ioft ora ~5gb:t ~m~wTli oo!lm add :U il;~,JiP 'ti.}Tlil:)~)j) pl,IJril4. I cup }~,gl)lli!:, Serves ();.,

II ]1!~~ (3runMi~~l;;k

2 th~p' oori~:lld.e1.' p~t;:iI' 114, Up' turmeric

In Cur tamarind

1. tsl) C.ull~~il. SE<OO,

2. g~en chilies 4po~:l\oes

(:ut.t.y leaves ~ if lfi'l!mi~I:iiJ.Je) s.a~t

1 !l;(IlW1'!1.1t. ~:!.l~ lQniQII'i~

1 tbsp ;;::hi~~ powder 1 t5P fe.nn>el

2 up turbmade ~u;gillr 1 tbsp g[nger

1 tfu,sp ~,rhc

ghe-e

1 Ii Cillp f~s&i coril!iliidier ~e3V.1!5


lI'H ~ R~C] P~ES

Steam the JlQtM'O(:S for 20-25 nl~!JUu~5, and drumsticks f-OT 12 min~vt'(:.5 ii'!ud. :5'Irt :[l;Sid~. H(:!J!~ ~!I;1o:! hl a frying pan and add ging-e'l' and garlk, Coek a 'few l1il~m.lI"m, then mix in the green .;::hilies, thea the {Y!1 LO'!1:S, Cook 'lJ!li.~j] go'idm hL·QlI.vn. Adld, GoJ'~(A';:) (wri!J!!Ild~L· IPcrwd!i:!~ ;:;htH rQwd~ :lJ!!1di turmeric) and ,ooot; roll" a while, LllJend the grated ,oooom~~' l,'ifith 1 cup of ~~teL' and add to the miJInne, Simmer f(i.~ a 50 jnlHIJ~-es, Add. honey and if )"(11.1 'wish add ] cup of yogurt (do not boil the mixture ~l'fi-er ~l.ddjJlg ,oooon~~~·.) fWd the mlxmre with steamed dn!ll1l1:stick and !pO'~Hi~ Add salr and fresh coriander,

2111rge oaions, cil{lppedi 4 doves ~J:i~c. ,dited

,~ tsp pco:ppy seed

] tbsp milt

.Eggp$a.ti.t CurT1

;: huge tomames, diced ;2''' of g:i:o:g~t'" ,dited

2 l'S:p tuunesic powd.e:r I IBp 'i:'L}'t: ml it

In 114, cup ~he.e-, saute the ~tlgfediet1i~ abeve, Whm Onil}J:1S are soft add 3libs, of eggplant. ch{lpped into 1/4 inch pieces, Ne:(t add 1. cup tomato PUIFee. T1nl?tll add the' jli.l~ce (If one lemon, ~J: and simmer ,1):0, ~ow hear tor Lj. minutes, Serves In.

] lb ~0fiJ.:l,

] 1.2 [Sf rem.lg;r.eek ,SlN!d :~ UI,P 00 ctl! I:1i III I: milk

:~ tbsp ft:'lu"ll'l] powcle .. '~ onion

Tofu OU[f,r-r

~ n !.bsp .cLlrr,l pCfl'!fclef i 12 !~ ,duiJi pm-l'der'

lIS, 15(.1 1.lLli'meric ptl""",-der

Slice tofu ;;toil, fry or boil, Then ,sH~ili die- tofu" Lightly frcy:i:o.g or boil~ng the wfu help'S it m!!ilflltiri,L'Ii u~.s. shape 'While bit~ns stirred, Ft)! Init onir:m and ft~1U.gretk set'cl SltpElIl111ii:ly_ Mil, the Ivfu, and Sin r well for] Q ii1iallU,t~ ever ~'O'i,"i hof'tlt Mil, ihe lXIOfrl'LiJil :muUk, c!i.lrr.)" ~jm!ldef" dli~i p!l)'Wd.er, ~'l tliIld. im.r:~le~it~ ~l}Wdelt Stut we-Jlllind simraer ltlt I Q miruues. Finish wuth lime juice, Serves 2_

:~ Ib ,ukra,

'~ o;IJl m~11:\;:

'~ tbsp lime ;I,I!~~

o.~: C.lrry (J~ffmil Styl~)

:2 g;rel!l.1J !l:hiL~t:'.;S I 'i.}liIr[Jlli

In. I~ 5~Lt

Cli.lt tih~ okra:in di[1l~ unc:h pVI!Ce£, mlnre til.!! onion and 1!l.rt!!!11 chilies. M:bl: the rullk.Iime juke lliliid sa~l: vfitlli the ok~,jj 1II1i1d siimmitt alii iing:r.e.clr'!::'nts. rOt i..5 :l1i1inutts_


2®:7.gh~

] ,5< tbsp mustart] JlQI~cr 1 t'biS,P' coriander powder 2. cups yogu rr

MONK'5 COOKBOOK

CabbagtlGblger ,CW7J!

y 'fin~l)" d];OP:bJotd ~1li~T 1. tl[:.5P blark ~l?lH:"

1 ~hoppoo onion

16, 'CU~)S ('no:p,p~ cabbage

,C~:~b,~~' w~'h ~~aro (JtJJfl#~ .$ty,rt) l enien

1: g Rl!!i'1:! Chlill j e 5,

1 f4 up turmeric pm\"der

112 I~ ~<lbb,(!g~ In Ib PQ:t:1Iito 1. cup j'i1~lk ~ a h

Cut the ve~e'-.:ibU~ into .sm,",~~ rieo;:s :lIiLld boil the millk '~!lkh the spices fur 15, minutes,

1 lib fresh okJ,';L1I

2. tbsp cumin ~O'Wder' 1.12 tsp ;;::hlili. ~)m!ldeif" Fresh ~Qit'li.1it"Lder leaves 4tb~, ghee

2~3 C1.lrry,koa'ilE',S

Sub~i BJiiJil,li (Ohrt)

2 tlb~p' coriander powder 1 f~l tsp turmeric powder 1 f2 tsp :t:riJU-St'lN seeds

1 fr,esh green chili

1 pinch ,Or.ilSillOif'lidlil 1 tsp :s;aiIt

Ha~e~y chop ~Ile coriander .i.f1I.ves, Rinse the okra and p.;:iIt d ry w~th:il. Np.e,I~ towel or <'I a~:ilpk~ll,. Cull: (Iff l~le ro~) <"[I'I.d thlf' bOUDm ,ar the okras and .chop i['J&O 1.12" pieces, Heat the g.hee;. add. the SPOl:ceS, and 21. PJa~ch of ,iliS:i.IroetirJil <).t the ~iU~~ Whe~1 brown, quickly add okra, SIJ r fry fm 2; mit1i!JIt~s, MiJl: well and !l:oltu:i:n.ue stiii' • .rrcri:l:i.~ liUlli] okra is :1'I.e<'l.r.ly te~deil", C<lIi',I'~ish with chopped coriander leiF~s.. Se,rw hot 1,vith Chil!J!lillis and ya.,I;!IItt

1. 1m. tULlilEIIIJi.'ies, did!dI s:JnllilJ. 1. 0ni!:iin, ,c'huPiPed ~m3lU

1. t.'iJ..s:p' g;hO:;:f:

1 1. /2 "tbsp cnrunut milk

.2 gl'if'en ch~hes. chopptd SrnlaUi, salt

Heat ghee and .saut.e onion and chilies fOf.5; minutes.. Add tomatoes ~[l:i.di stir tOf ,nit""€' minutes, then ~dcl (oro/tnt :rlilluik and simmer for 'I Q; minutes mOte,


lI'H ~ R~C] P~ES

.3 cups Vl:;Hl~t~blocs

'~ tsp ]?O'I.:U,tdtcl ~~rlk 2 tbsp gh«

] tsp cumin soeedl

IJeeJ- V.egr.tlJbk CUrry

:2 tsp pounded ,MI les

1/2 cUp' thid coconut c:rc~m 5rut

I 'onion

·S:l!l~tc 51ioed onion in ghee, ~dd '\'~,I:!lct:lblocs [sm ;)11 pieces of carrot, beet, bCflJliII5i, PC;)5 ~nd p'O't:lW~5) and spices, f\dd coconut cream, close ~icl~ cook till ,cl)iJ'U&,

] ]b cabbage

:2 green chilies 3 tbsp :D:1i[lk

'Cabb~g;e CUrry (Jaffna Style) I ,onion

I IS 1':51l ruemeric SilIJt

'(ILl!: Cfl!bb~~' 'i'lltll;! sm~I;1'I plcces :n'i{il1g wifh the {1I1TI[i)l:ll and ch ilies, :Mix ;)11 ~lI'igr.ooicnt5 and ibl;Jli1 fur I (:I minutes, Jiini5ih with III tbsp l~!OO~ juice, Se~''j,\&5 3"

,8 med ium slzed bee~)j; ] tbsp coriander ~!l:l;l\\es 2 tbsp ghee

,~ onion

] cup \.-'Ialer

.lh!~t.t CUJry

I .'b:lop ,[l:mil:N ,OOCOLlil!I~' I .'b:jop SUg;lT

old, C reen (: hil L'f'S

1/4, IBJ) f-el~tigl~-e'Lt SIB!Nl ~ .tp salt

Poo~u1id chilies ond coconut, add to beer cubes aad spices, B,rti1l~se en ion sliced ,tlJlIldi femllgret'k seed ~~ ;ghee lmtH (I:i~jOi'~ IS soft and tl.'ill~:SP~L't'i~t Add beets and 8p.i~@: all,ow to :s:iJ'fllmer slowly, Stur' well .sevf',t'<)l nmes, Add water and rook untilbeets are tender, Mox ill 8iJ,gilr. Gam:ish 'l,.,lth a dT¥' red ~huli. and chopped .oo:ri<'ijidell' leaves and serve with mung hildJ~ri,

] lb slco;eet peppers, :i,Liliii'ii~d ] &'1'I:il!tlo 111 ~ n ted

] [Sp salt

gh~1!:

S;!Iute' onien in ghee until d(:',;)r. Add. te,tli!.iC:t:'ef'k seed and ~~e~pf't's, StiT:' fry fm tive miuutes, Then ,ilId\d, milk ,Lilild ~h, ~Ii.iJlitief for [ill minuses. Ad.d lime juice, mix tlirurou,g~~I.y Liiid remeve from flt'to

112 ,CUp' mJilk

.;4, I~ fenl1~t't~k seed in I.bsp JLI1i1e. juice


MONK'5 COOKBOOK

] Ib beec ] (!!l1Iion

:i~~t

Beet' C't;rty aaffw,~: S,yle)

1. &"1 J2 cups t(!!m~t~ 1 gnxl'i c'hiiH~5'

1 t8 tlbsp ;;::hm powder

CI.tD]J' beet and rj)n~ol1i_ [kill iJl.L1l11i~k f(~r 15 miruates, i'l..cild the chili, pD\\'&[:[ and salt and ~t~r~ Simmer 5 or '10 minutes m{,i~:, ~dllim~ j'I;J:i(:c bdol7C serving, SCI"'Il!:;!) ,J

] 1: zucchdn i ; d:i..;l;ld

2. cups sunflower seeds l cups "OOO1HLt 111lklk l.f4: Clip ghee

4 ('J~}"!:'fS, ;f~ilIrHc, tr.Lln~d 112 cup ooy sau:,te

Z-,.,."" i·_ ~" • """'"Q' T ... ,{;;,. C'" ~1i"Ti!'

M" i!',IJn:l: ~~l!'~~ '!""j'''':' OIt __ r

1 lbs ~Or1U

1 big on~on. chQiP~~edJ SJl~

1 fJ ~iUp mil1lt ~eilf, chopped small 2" ,gil~ger, minced fi~le

gllf'e'ii~ chilies

atilt

D~y reast S~~liltlO~;,re[J" seeds, grind and Sf1 aside, Ilil ghee, saute onion, garlic, ,cinger ClIIH~ gr,een chilies. When golden. ,00(1. steamed 'Z!lc;;::hiini and tofu .. Stur LI'ii :Ll'Ll.l'iit and :S!JDl~m\l"e.1I' seeds, tMj~, add coconut milk and soy sauce, Salt to taste, Serves 20.

2. jj~edimn IPOI:atQfS. l12 II;Sp mustard seeds 1 ji~ilCh of turmeric

Potato eUlfry

1 112 tbsp ghee If21sp Sldt

1 pinch asafoetida

Cook [U'otilOOes .:ill soffit. Peel the skii~ ~f desired, CUlt ~i~t~ ~,6· ,p.i.et'le:i. Coat the pieces with salt, turmeric <"Ind, <lSilJo-etida. Heac ghee ~I~ >:,!, [~yl~lg jXiltli and add ililust,mJi seeds, When the' seeds stop popping, add ~]l.e p.cHi.lt{les. LO"!!!fer heat and fry l)otil~oes to 8 ,~okl.ei~ brown ,iXt!o:r, oeeaslonslly turning, them over. Se:I,'¥Jf~ 2.

,Potato C"JoIlr"J'Y .(Jtfff~'t:I Style)

llH::. potatoes 1 cup milk

1 onion 1/,8 tsp turmeric

2 @rrt~n chilies 1 tbsp ~~

1/2 :t~p chiih ro;) ... ·,d~iI" SJnaU pi~ :g~n~~t

1./4: tsp feJlU~~ol~k :5J1,:odl 831t to taste

CUll the PCOit<llt-o, SJll'iillU, <"lli1d boil, Fry the ,!)J:'liion, fenugreek seed and chilies in ghee, WIDe-iii OnlOril i~ elear, add po!atof'$, rn~lk and spices, Simruer over ~ ~!y\'!l fi:r.e urll~~l 'p<!tllll.0ItS ,i:llre 'Ile:Ii..rier. Pilli~i wilh ~imt' juice, S~tves 1.


lI'H ~ R~C] P~ES

'~o potatoes

2 tsp '1111 1)1 5 fa,rd seeds ] tbsp turmeric

] tbsp cortander

P@ta~o' Curry ('Vari~lim.l)

I tsp ft;:m~~gr~~k

1/2 lb:;p ~m~,ri,nd I Ii.. ,oo;;::om.l~' gr.=ne-rl 2: .'b~ soot

M ~'Ik ~It.cd C{I'()l)rllU: twia. by,f.ol;K!a.dng il1i ~ Clip '~!IO'!t('T for 15 minutes tlill~n lJ;l.~ssil1ig fhrolJ'ugh ~ fine stmilile~" I~~ and dice pOt,.lit{i~5, bon ('I[!cl diroilI!. H~t the ghee in anether [pOf and pop the mustard seeds, 1..o1t;,rcr' ,:lw heat :)nd 5~~t(" spices, tbc'1l ::L;~ldl OOt.;iO 1:1 I,U 'Il:1~lk with tarnarirl'~ ~Iri h. Add salt !:Q p!l)t,1.~ ~'Ogs end si!lllm~i!" for S minutes, Sef\'ie8 ] 0"

:2 potatoes

] 12 t:lf' llilll.! s t.nd ~ e-OO 3 2 doves &'I,elk":

] 12 stick {t.f burter (2. ez)

Poklto ,Cuny tn.ry)

112. .'8p cumin seed

I J2. 1'S1l black pepper I I:bs:p ,ghee

112 ,cup' fresh coriander

ChQp and steem the potatoes as el";phinru above, Pop ~lL~ II'Il ~J!Srt.n"d seeds jn ghee, lO~1I" the: heat aad then pop' the cumia seeds, M.elt the burter; add the Mark pepper and saute the ,~i.lrliG and the chopped OOI:'~nd-el' until both are cooked ~ tJtoe- garlic and coriander tnt\)! be blended together ...... i~h a little ghee to ~i.liW some time. J Add salt to taste and mix wltb, the potatoes '~horoJaghJy. Fo~ another vari a tion add twe :it"LE'{!iLLi:YI d~Qi~p-oo. ~:eI~l;tJtoQlfS. Serves 4.

.2 potaeees

] .t"Li,:p' (j; f Iii! ilk

] l'z tS:p :ruU.lSt:iJ:i:'cl seeds .2 d!J;'l!~~S gs:tI~c

aa.ilt

,Pou.t"Q ,Curry (TI:,kk'Saute)

112 i~ ,eajj',iJI,vory seed lIS i~ ,eayelinle

I n I~ black ptppeu I Ib~p ghee Or butter

Chop ~Jie POti::JrtQlfS i~lrtoQ Itl inch. cubes .;1i1'1;d steam them unti] t~ley are te~ldf'r but Li.O[ ove~oo.~d, This hi.ke~, i?'Im.O!!.lI, in mi,mJit.e.s., \\~ijle the petatoes are Si'eiJtI:i:n . .g. hti:il U~e ghee in snether pot ,and Pill' ~ihe mustard seeds, Lower the heat and melt the ghee, t~el:ii ad·d the dfloppe-d ga~iL ilIltiid cayeil1:i:te :;"J.:I:ttJ, SilUi!.e OJl mecl:i!i.lun liei:!t mHiil t~L-f' gi:iii'IJit. brownS. Add the 11IiiJk" m:rnw.;ffY seeds "nidi ~11i:, iLlid, ~r,;ljj',ruM the ITili.~k (iI';if'r low h!t.aL Wihtn the pt!til!~.oes aft tender, combine l:htRl 'ilfi~ih nhe I>H!L'IA:'t. stirring ~r;:ndy So d1~.t ~n,(!st IOf the po<hu:oes, remain IiIS .rubes. 5eil''i,re,s It


!i-'I,

MONK'5 COOKBOOK

Pnta~'O Curr., (J;~my)

2 potatoes 1. (1 tsp curni 1:1 seed

] J2 ~JOp ~m.:!:~t~.-d seeds 1. f,1. tsp black pepper

l cloves gllrUc 2 ~iUp5, ,0'1 }'iiJgurt

lJ4, tsp cardamom JPOWder 1 f1 cup ~:resn cortander

1. tsp fi:i~,ely chapped gi.i.1iger l/.8 tsp ground dO'\l!eS

1.f4 ts,p dnl1<'1m'on powder .l tSi/' ${jilt

). ~hl)p'p-ed ~OrI1l8WeS, 1 tfu,sp ghee

US tsp t!!Jhlilerii.;: ~k:r. 1 ttii.~p buuer

CIl-Q1,'!' ilild steam the ro-t!!looes" ln a separate pet, he.a.t the ghee and ~Qi,1,'!' the .mijjsml~ seeds, then iJH:~ cumin seed, Add, the buaer antI r,emilli,['iuuMg q.:.iLf"'"1>i heat rQit a ,ooltple of,mililutes.. The'II. add the g.<!:r.li~. ginger, coriander and tomatoes ,ilIndi000k until tomatoes are done (the garlic, ginger and re:ribnd.eil" mav lice hlended ~iI1 .il! blender with ;;'1 Little ,~hee,) AdJ YDtLilrt iJnd S;;!)h ,iJlild :hei:it uliltil 'W<'1rliTi. then :mu:i!: well \1iUl the pOti:lJt.Ocf'$, Serves ·41-.

~tutd! C t. ,tIl"Fl (S'~~np~:e)

.2 d[)'ih~ ~):!tlic

1 tbgp t!f curt)" p-tJ<"w,f'r (ot. i /2 ~$.P' 1:,'"'1I!r:nrn rnasela :tl)

Chap' and siei.im the potatoes, Mdt the ghee and sante the :g.aIi'.Iic:i:1:ii i~ ulili'iJ it bro:wns, Add the- rt:Lr.~y po\'ftl.et, :lind OO(!!;. ,lfi~ ,2 m~llill'lies. Add the iltJ'i~k and let it get ~'1.f1jj'.LlIM, then E1dd the Si:il~~o the poOti:ll!ue~s" <In d. eat,

2 ~JilJ.:a.t~ 1. tbl!!.~p ~:.h~ e.

1.f2lb potatoes, ~te.l1.:rUMfil, 1. olliia.n

1. CliJp :mu]k. :;..')~t

Boill. the potatees, 1!:iJ..l.t 51i1ltoQ small piet.e chop 'llQ'tlii:l!lo :3li1d onion <lind f'etllJgreet seed in the ghee (0',[, ,5 rnlrurles, Add. the po-tBl!0 :mcll ni,r. then, ~tdd the: tUI1J'iElltof'.!:'; and ;!!;ti!l" fOr fi:.,re, minutes, Aild curt)' pW,'i,'cl:i!'r.

1 /'1. ~ib tomato

1 (2 cmu)'" powd!:.!:' 1 tbsp ~httt

milk. SnIt ;;]]],(1. simmer fll'J.- :U 5 minutes,


lI'H ~ R~C] P~ES

.31a,I."$(: pOI'(!!if'{I(:S 2 :g~kd ZYIl lens ] .cUP' ycrgul1 :2 tbsp ghu ,~ tbsp CaSnH~W uuts B doves of ~:t']k ] [Sp giJ!tllm runullLIl

G~~nd :g~nger; cashew, ,cumin, ~lIlk and seffron 1.0 a 'fine P~15te-. Grone the oaious, ~I '~he potsroes and fl'Y t[l], golden 'brown. Fey the onions till hro~i,1'n, fWit slit chilies ,i.'mdi masala, fry [or ,ill ~iih[l,e and ,add }'(I~J.iJrt and [r.ied potatoes, LI?I &ljtl:r.rl~t' f'Ol" 1.0 minutes .j]j"di sti~ ,oecils~o.i:1illJy, S~L've "i'fltt"ii d.i'ti'!)ttli~

M'ogl'~d Fbtnf'Ot)'.'J'

3-<1, fr,c:sh grlt~n .ohill~;, slit I .'SP, sugar

5rut ~'O tasre

~r,~e piece of gjngu I 1'Sj) ,c!..ilrni .. ~ seed

a :Ff'l!!{ Siliffoo 11 S~: rands

] 0 lbs sweet potaeoes ] tsp mastard seeds

] d!:ii'!!~ g.a:r.lic

:~ tbsp c:llrn,w~l}' seed '~/."1. tbsp black P~P:I~ ,"1. tbsp milt.

'j".1'8:~h and s.te'am. th!t sw:t~t p!:iil':3iltlts... :FI eEl! t, ghee i.Ll! sl~p\fIratt': pot and! pop ii:hf' mustard ~tlf.,ds, WYllet die he:'l.t and, mdl the Dutt!f':i:,; ,i:lld!d ~,l'hc ,and! eook !!.nlii] it bMVti,K Add gree-J:iJ pepper,s ;iU]d cook Jor 2 !:iii" 3 minuses rnnre, Ne1l:~, meld the· :iiIJict"!; and ofIoIJ'k i®T j 1i:Ci' j Ll!1inults... '[hen add milk but (iii, nut ,1l11tl'W ito boit Tnm!:ifur ~tJe tti.."'S1ru..a sweet pOl:JttleS, :i:nt!:) a, la:rger bt~\v~ and. mix in th~ sauce, ~\dd salt. 10 tili~~,e" Serve i 5 ~.O 2,0.

SWgC,~' Potato O:,u·,~r' 1

:2 .b~j:i ,~hee

1/4. cup ghee or butter 9< ~;r.e~1:1i peUJpet {mild}

I Ibsp rny;tnl1lit pepper (ttf'd:w:::e f'Orr mild. dish) 5 ,m~l;S Ij'jf milk

] 7 cupfi diced S.l~ ptl'tatlji~ '~.5 ,tb:;p oI;.i:)lilii';U'jd~T ]!O'!i\...;!.i;:U

'~ t!;P nU!~lTI.eg

.3 ('1'IP5 milk

I ,C LU I? ifhee

I t.5p dltiil1Oi1!1llQ.l1 1/"1 1'Sp d{.iv!:;:~

~ .'b:ij'l s1lilt

~S.:eam drc6il 1.O~'f&'t potatnes, Melt ~h!!ol: ij)"~l"r ~(ljW' ih!!3!t and add S.pio:::s.,AclklmiJk and simmer 8, bh. Then 9ldd the salr :fo:mO'lc....oo, 'by Ill,c ,S\'l(!e~: pD'talue~. St.ir' wrIL Garnish wi~lll fresh o:;:hin~!i[! pair.i~~r: .so:~:; 1:0..


MONK'5 COOKBOOK

] 0 lbs {m..;td swcer pot ... roes 4, ~ J2 tbsp oorL','Lndcr ro~!iclclI" l t,Sl) cinn;)lIll01l powder

~) cups millt

1. 1 f2 "-UJl' gbce 1. t5P nutmeg

1 In 151' dO'rfej; 2 tbsp ~llt

:lJ<i-cc 5W~: Il{llt:)W~5' and sreern I,.I!rll:il cooked (I 0- ~ 5 minutes). Hi;i:.'!:t ,Illh't~ ~n ~ p::L1:1 ~nd mix 'i 1:1 'the spices. \Vh~1l! the splees become aromarlc, add mil~; (do Dot boil ),' ~{hjJ~ the milk is ~lIi{1rmill!g "heck sweet PQt,~tiJICS and, if m~,U)!; 5tl.";lI!i 1:1 {Iff andlset :)5~dc, l~eml')!\'1;;: ~hc milk,-I,'I:ij,ri.tc rn ixture from the fi uc and 1l'1,)'~!,~ over' tOIil: ~~IIi'{l{lt potatoes, S~I!i,g;j, 20-30.,

M;'u's/jroo In: ,Cufry (Jdf/lti;l sty,r£!)

1 Ib Jl'Lu-,s~noorn.s 1 tbsp gbee

1 onion 1 t2 t~sp coriander pow.(]e-l'

1. tsp' C.ull~~il. SE<OO, 1/,8 Up turmeric

1. g~en chm ,[ n tsp 811ilt

112 tsp ('tJiu.gilf'ek seeds 1 tm.sp lintc::' juire

Slice the LlIlusnrooom, Cl'J;(J;~) 'OnL(ioUS and chill, l~ry onion ~~~till deer, add fenugreek seeds ~md stir fry for 5- ifi.utlIlU:eS, Add .IHu..sl"ilroOOim: and cook .tn{io1he~ .5 minutes, Add salt and spices, stir and .simmer until tender 'f'i:itish 'Wuih lime juice, Serves 41.

1. I hi; SlfiJi~ fu.e.a:M

2. g~en chilies 2 t!>p sail:

Ch·{I1~ beaas, oiliOJ:l.iJJJ:1J ,chilies, fL'Y onio.n and dill[-es llllit~ onlouis dea~. tben add fenugreek :M~d sti~ for :; .[¥Mi~mtu .. AJ.d, Ih:::: beiliu and salt "'lila stir. for 5, rnJ~m.t~s iI.IlltiJ beans start 0!)o!)kjl~g.. then .sirnnleil" ti:!J,til 'reo.{ie.r.-.iib.o'li.t 1.0 11),1:' ~ 5 m:i:!JHtes, Sei'1!"f's 2"

StJ'.i:flg B,e'an CttrFY OaH1JQ. Sty}'t,) 1 SI:'I:'I!iliU onion

1/,8 'tsp :fe,l1ijJ,glFe~ seed

1. 1m. sweet peppen, 1. OI~iCin

1/1 tsp cumin

1 1. n [SP cr.llifiil'!lld!tt 1/1 tsp .rhili '~i.' 1'4 CiLlP 'OOOOlliUt mi~k

Ci1>Oj) peppers and deep' fry f(lT 15 n~imjtes.. Remove p·eppelfS :fro,[¥M the ghee aed t~e,tll fry the onion, Mix the eoeeuct rnilk ~~Jf.i,lt. the sp.:i.-reg" Add :j.iep~ei'.:; i.irid OriiGli and !(iJ't~[Yler I © 1ilil:r'I.11t,es, ~t 00, taste,


lI'H ~ R~C] P~ES

Kldne:y Beil~ Cl~Try P'C'I" 8- CI,.I!QJ'5 cooked beans, use tl~i;i: fuIlO\;ri:nil:

ghce <I ,dQ'l!CS go'Lrlio:;:; min..;cd

] It' ginger, m~lil~ I ,olilkiolll, chopped 3JTI!II_]

] tbsp fennel 500rl :2 .'Sp 'OI1yelillll~ powder

,~ tbsp anise SI?!N1. I I:b~p eil.t':;llway feed!

] 14 cup' t:)ju:ar~nid 1/4. ,CUp' soy sauce

.2 ClJ,pS yo£ulf'It i 12 'LUI!?, d!lli:1K diJiUi powder

S::llUte- on ion in gl"i;e-e-. 'When oniol1l is SG~t add garlk <lind ginger, N!llli:t add rest of spices, Whelil thor'0 1..1 gh:J)y mixed, add yo gu Lt. Ad\d sauce ~:o beans,

[Gr~en: Peppt.P:" CU.nfY (Kar~a~ A!~'j'llu3'£~\I!Im :Style) ] Q. 12 g:l.'ee'J:ll p.e~p~rs ] lbsp gnee or buUet ] d o 'ii e e f @.lI.th(: 4 tbsp gtLFiUV1i :lniiiSalllJ #,2: ,l O:IJ'it!n~ '~ oI;.l,lp 5~l'iitl(.i~If~1." seed ro3l~.d

i 12 'LUI!?, Brillgg,s. [.~qlJli:{l Amino i .bSp ,gin~tr

2 bliln.:b.~ ,of I!l~~n unions

2 ,cup£ coonnut milk (or OO\v?::;, mintJ S lb:5op basil ~ca,!!(:5'

Heat the ghee !IIlid. .fFV the '!}LlIiomi\ foH~m~d by the ;gintft, garlic ;;i.J:i.cU h."al ...... ed 'I?'f'ppt:i:',s, AdcUlil .l.iule water if needed, then :lTIL1 in the ~.ra.rIi1 masala 8m3 ruOOllut milk, AIIi1'ilf d.tu. lI1Ii);.ture to cr.:n)l~, about 10 minill.'[IeS, lh.el1 ;add IbB~1 ~[]d SLlli(Uo-:wet seeds (g:round L Ail\f',i:' boil~rig.a ,couple 'Of:r.irIi~liIl!Ii.tS. remove from ht~.: and. allrjrw to C:0(ri~ a HU]t_ Then s.ttt ~rI the liquid! ~1I1I~J]i!s. or ~oy '!>iI!u:rt and ~,rLli~s&i \vitih g,Te~11 OnidinS_

'~ ]1) onro:n

] 0 cloves ~rli.c '~-] n .. " gh1(B(:r'

;; Qi." 1, g[((i:n ..;h~lic.5

P~" the ~J]~H arid r:;:ul: onion, :gll!rlk, gi:n:g.e.r and (:ihil~~£ into, !i1Fi8U iPlca,.'S.. !Fry in gh.:;~ unti] 1D1iI501ii is dtu_ Add cll1t· k:llIlgUt"tk s-:.."t1:!I and. i[On.:i'I.liLlt" :fry-in!; fur h'f0 Or. three :m~mJI:ts_ M:bl: the tamarind paste with one 'Ol]l" aih!{S,tcr • add tto onions and simmer :for' 15 mhL.liIil~~!i, until Hqu~d is reduced,

O~jo.~t Th~ar,j,..d elf .. ry (l~ff.~a .s~yle)

I I'~p tamarind paste I/H 1:qJ ~nlllg:rel!k seed 3 .:D:ij'i ,~ih~


MONK'5 COOKBOOK

] Ib onioll'i ghec

1 cup coconut mw.k

O~~O'n: Citrr, (j:a/fi,hJ SJ'J!,'e)

",Ul"ry l');I}'!N\k'l· wi.h chilies Sli!h

1 tl[:.~P' lime julce

Deep fry tIlA:' Orl!tOri UL1!~::illigh~: DlUl,Wl .. J\dd the onion k1' the rnm\;. alorIJ.g with the curry 'p!lJlJ.'!Idl:.r and :!>I,ll~ ::md siTlJlm~r 1{1 rnirn"ks.. Add t~ Urnc jl!lkiC" and $.tir.

] Ibpumpkilri 112 cup miilk

1M cur coconut paste

PuJ~pkbj Curry (Ja!fna $ilyJ'e) Ifl {Inion

2 chilies

salt

CUlt the iPl~~mp;kill! into $11:1.'11;11 pieces ;'I'!1(1. boj~ in the milk whir! ~'1'1 {Ittner i,n~'!"I:;:die!:~f:j., whi;i:!l '!1i"1~kinJl: tbe: O1,ruy wib:h .J;i'!!oornil,lt pa~tCI bell all :il1gr~knu ~rIi ~l4i il;lI,lp (Jf~!I,;I.tol,!:r ;3;I;JO'l,l1: l:j minl!l~) 'tih~n >,"idld the il;(!II:1':m~": ~:i!ie. th.cn oantinue to slmmer -'-So I:"nlnll~~5.

111[:. pumpkin

2. th;s:p' mung dal iJ)T ch1l!tlnll d"l~

1 n t5P curnin sssd 1 f.8 t5P t~JTI1~i..;

111 cup ceoonut paste S!lJt

Boil the del for ~.) minutes and :5~ aslde, no;i~ the 'In!T!Ilp~J:n in 112 ;::;~[p warer ror 15 rninutss. Md rh .. e dal, coeonue paste and spices, sttnil'cll and simrner for W ro IS mim.u:es.

Ptunpkii1: 'Ci~r7Y (Ka!tja~ M:~n·u,;stefY Style)

31~ In]jn~:kJlfl~ .;::hO~P.'Bd 1 In tbsp eocenut lThnk

1 onion, chOl'IJ.)f.d small. 2: gri!N!il chilies, r;::oo,ppai small

1. tblS"p' g;hte J. 1 rl~ilil.;::h ~Olil@. ci.t'iili1i:i1mOri .s~lcks

1.12 il:.sp ~lti.triileg WQiWrJf'~ 1 ~b tOIii~It{!.:::s.. diir:":fd srniiUl

l./2.ItSp cilr"t-nJlt· pm""d~t .2 up miI~:

S~:eam prulf~]J)ki~l5 (:hltlnks until tender. Fry dnnamcu s~k'kB, {ioJ.1~ons and green chill UJ1til onlon Is ceoked. Then add .• nmatoes, Cilyel"l:il.e and nutmeg, Q.ok U~Hi~ tomatoes are aod't, then add CClCOt1.Uit milk, Silih and pumplkiitu. Tura {Iff ~t ~]jjd mix. v!eH. Serves 6.


lI'H ~ R~C] P~ES

'~ he.:!.plll'ig tbsp of mustard ~~d!5 '~ tbsp of :gurlgcr' and 2. tbsp g:;!rlk 4 tbsp <Giml~lJlWlli

] QIU{iJ]

,~ tsp fennel seed

] handful of ;gr,een (m~Gt1lS

mt;:~.: of' Orl(: cocenut g[!)'lOO, fQI:' mHik I h~ndful of m~[j~: leaves

5rut

I .'Sp a ntse seed

I halldfuJ {lor l)!ili~IE<e.l~ cheese 5 Ih ciliuluf10wer

MilIk g;t.ltN oocoaut by ~Qi!ikji1lg ill 1-2 CL1~)'s water and rl\es.sit~ through a fine str.lrn,e.r, Heat ,I!l:ihee and p;oJ~' the mustard seeds, then ~fije :;htliuse and f-e-nnd seeds, Saute {or ill n~omei~t f'tL1.{I, add oalens, ~ingelr! g.IIIrll<. and paneer cheese" Let 'ev.e'.ry.I'hjng cook f'Or'11b{iut ,5; miautes, dum add (OWJUlit milk." cauliflower, salt imd dIiH~~)jt1.{Io,n seeds, When ;;::i.luli~tliJ'!!Io!'ej':is ceeked, ~~jn.o-ve f~{i>.I.'tli heet, GiJJrtlish 'WIth ~:ref',i:'L OI~iCl"iS and 11~5il.t jli.1st before ~ervl:i:'I;g,

] n ei.i,p' spl~~, mUrrlg b-~u:'LS ] lb cauliflower chopped :~ tsp :grnl.tJ osconut

&liIt

&,t'ili;~ beans to ill boil in I 1 f2 C.LiI~ IjrWl:ilfif', Cook tor ~ 5 minutes, rhen <'IdrJ the- Ciilulinlf~'feli", tli~,l:itiie~il and ooeeaut (ground into a paste with the ;;::umil~). B~~~g h) a boll, diie'.i~. snnmer roll' 15 minutes,

lIS i~ iLiitmE'~ic

I U isp 'LLilmill seed ::; ~.IIrlic dovt~

AYlli:iYRI.

MIXED VEGETAllLES

.5 carmts

.5 Jap2ine!i~ eH[3.]Jla!J]iI: '~/2 lb 5ui n,B beans

'~/2 tbsp 'Il.1U5~~rcl 50C'dS.

fi, pO~':300~:;

10 pbrliitl'lii:ns (groL'lI!'l] oo(]kirl~, bananas] ;5 ,CUip-$ cocenur milik

<I tsp 5~I,t

-Slice the o:;ar:mits, p[)taki~!i. ~pl~l.'nt. pla!l1tR.irl!i fll1:cI ink! m~dium-si2e pieces. Silk!! h~'l!in:s, into I~mg l1'ioo;::;.., ,~I(.i~1 ~V!:;rythi:ng ~!l;ig«hcr: 1~(Jp mustard ~~:;. and add to ,dnl~ll(:d V!l;gct::libl~ ,A,dd, -Wilt i,"j1H;l '~lGo:nLU~: ,mi[k_ Serves 6_


MONK'5 COOKBOOK

&;tMti~, fj'~'el ~rry

20 :g~ OOQkln~, bananas 1 cups 'of chlckpee tilOllT",

ghec for' deep frying ~rlid '~'Cmrciliing 1. hulb ~~rlk

1 t'biS,P' ~mle~ seed 2 medium slZOO onions

1 handrul of coriander I eave 5· 1 f~l cup hot dillies

1. handfulof &I:'eell onion stems 1 tbsp of tunnene

1. tbsp of turmeric .l onion

3/4: cup Me~~Ci:I!n chili powder :[ :in.Cil] ,(!;~n!il.tr

1. tsp runrlil:ilnnd paste diluted ~n :[ f2 cup' "".a.te-~

1/4 cup of 'lllil:dbimtclif:i sn.(;:1II1" i cup::;. '\'1akr

1./1 cup 1!...:i.qillJdI Amino or 2. ~:bl!ip' S3.~t

Sli!l::e and glealiil .;,:,!)ot:in~. IninliiniliS. Th:iiI'>!)L'I~h;I,y mi~ d~it.k.p~ n!':IiLl~. cumin seed :iLJliJ .rf'Jttl.,f'I seed, 1. !Sp :m~t. and w<I!ttr:in a bow" ~.t! make 21 batlt:Ii" Dip iblirlilll:lliH; in barter and ft)! lrL ,ghet: until browrL St!l1llin nll {iff bi:!.niilli:iS iind set .aside. 111. .a.nl}[he-~ pan of.(!;hee-, Si.!U •. e biilnd(iLll of ~iJ1~r, ~:g:t.I~c, hilIll chilies, oniolls,. grrt!:!Ll! o:nl,On t.k~J]s.. c:hili. pO,,'rutil", turmeric, tama:rind, turni:Ll.oo'o 8.'1118.!11t; and Li.quidl AmU[IIO at' ~It_ t\dcl i CIiII?'~ "'ffit~r IUlid lI~r[]i!,'!I it'D .shTlim~r; ~ihl!!n mix in bananas and n!'m~ frem heat, S~r~l":S .• G_

15 (:1.l.p:;. mLuglhUy (jUt spinaeh :2 CUp!'i bean s~nout

1 n gf'.;'I:t00, ~Il!~_~t

] cup }"Il)~;U:l."t

Sp~tJ(u:k C~t'ry'

1/2 blJ~h _g3irrUc; 1/2 i:n.d-i':;:!i :gin!!:'c1" 1 t!'iP each fennel, alili~' ~I!d!s iuice hom 1 lim~

1: t5P s.:!~~

S~~"8m the ,~pinadl, ;<lnd bean sl?rnut~ I!jmiJ blend ~:hl!:m III :II! r'Ood p'rr,~s:sor 'lc'iith grr3ll"(!d oacnnut, addling )~,gl!.nii: ILlJlH~ :3 thick ,a'l1:d !j.JTJ,t]tlth con .. \Si!f;tt:ncy is. achieved, ]n ,iii p8r1i fry in ,2 tbsp ~hc::t: giu~l:r" garrli.(:', ~fTi!lld. flTl!i!ir. and cumin seed .. Mbl: the !ipia:s with the !ipirli8Ch and add lime juke: and sslt ~~iI" ~i~ u id am lnos, SCIi~ 4,.

2-.3 cups urad d[l;1 gh~

1 tbsp each anise and f-ei1ll1lt'1 seed 2. grated coconuts

1. Handful {If ;I!;reen onion stems 2.0 gll'iBfiil oo~king. ban .. mas

1.tlbsp tllirni.!ruli1, pllis!e (U~ 2 lime'S)

1 tlill5p mustard seeds 6 ~1l:l'!l!'I1 gm:~1iII ~i~ies 2 tbsp turmeric

1 handful of coriander leaves 1:1.12 tkt-sv ~h

1 onion

.2 tfu,sp ~,rlic ,ElJmlcli t1;lI'l-tt 'is mud] ,(!;iri~er


lI'H ~ R~C] P~ES

'C~n and SU'<l1r! b~[!;j'!IJ'!O'!s.. Roo:s~ del '!,:mtilli!!f01,1,!'J] ish" then .5~'G .... m it until i~ is soft, H~f, ,l!lh0i;l: hl iii fryJ:ng p;IIitli and cook mustard seeds until '~'hey li'DP and add (;hmes, garlic and ginger, anise, fennel, ~mit-e- ,ill couple of rni tll/_ltes then put In enioas. eM",;] rusmcric, l~m~rind; coriander, green .0]1 ['Oi!1. A.rld ~\l)COnu~, ~;)h' and cooked bananas, Garnlsh ~iI1tl'h 'OO:rl~1!IH1~r 1e-JY~.s (chinese pusley). Serves w.

A mil'4:m_li: 'Cu.rIfY

A Tll:ADIHONAl. LEAFY GJtEiEN' CU~mY

] 5, cupS r(nJshJy cut. ,iI!mil:liit8nth ,2 uIJ:ii!n$

:~ /.1 cnconut, grated ,fI dm .. es ga:rlk

2 tbsp il;ori~lIId~.- Jl{l~~,c:r

I n l~i:I~pO!):lli mustsirl oc-td I Itp cumin SftdS:

[uiee from lfime

11sp salt

1/6 !~ ~~flill'i~ or blfld .. p~iP~r' :kJiO'lNd:c:r

Heat i lb:sp ~hee in .1 deep ~Jot and, add tile mustard seeds. \..,.'hen the seeds :5;l~rt liD pop. add the cunain t>:.-tds. and :oo.UJ~e ro,t .:ill secdino:k Add the I9ltlk and tlnLonS, !lind ~ti.- fr)" untjl onitln is half ,oooked, thtn add the 'iI!milrnil1t~, coltiilndri't i:lnd C:ilrel1:Of' ptllWile-~;!;, Mix the amaranth with rhe spices 31.l:cli Cll'!!i!rr thi! pot. and ~,L1rrn h~:t to high. Add up' kI, I cup of water if ,L"nix!tu~ :it. oot!, dry. Wh.i!11 thi! liquid frrnm the _grnt:l.1;5 start M) ho:i~ up. turn he9i~: kl' 21 ~illiill1eT and :;ti.- ,l'I!ndi 'OO~)I:\;: untll tender; Add. lime juice and mit Tr,i1il.u£~1t to ill s:~ryinlj ~:t3!y ;<[11(1, gai'L1J~h '~"ith 13,:rati:td oo.::t)rliUJL This recipe alL~o 'w'orb '~'f.t!~~ with :;wi~~ cham and, ,~'!itlh Chilli!:::;!:": cabbages such as hO:k, ch.~))t or. lei ilIo}'_

,1 (:(!!O:kiug b:imlll!ia~, (I:!n;!~n} ] :8l11l .... U onion

l :gi!'WJl (:hU'i~

I '';:U!~l :rniHk 112. nm..:: ~1I!1l

!~l and (:h"p the iPlail11:3i~I!i- ChrJlP -ll~Urm ::Iiliid ~hil,i~'i, ,i:I;l")rH the '!lCBt:~'o'Ilbk!; in thi;: :l1liil.k 'I;m,til ilii!I1.d.er. fmish l,'!,~i.th lime [uice ..

'~ 1 b cauliflower l:g~ (:h~i~ '~/~ lime

C(Jldijlower' CU~n:v (J(iJf/ila S~.yle) I ,c~ul? :rni.~k

1 is rsp mrmeric ~1I!1l ~l!) t~sl~'

'CUt. the 'h~,gctjjjb.l~ ill't(!I ~m::ilm. pl~C.'i ,::lind boil in the rnHk, 'with the 5pi~ until ~~nd~.-_ r-i,I:li~5h 'I'lith lime juice, 5er'ii'e5 2_


-\1, t'IJ$Jl' ghec

] m~d~~m ,h~llNd ZYlri,l;Jn 1 t,Sl) ~:rrun m.{!~'1

1 uJ) 5;)h'

1. mediuiill, CilriFoa:s

MONK'5 COOKBOOK

M~sa'a Ct.lry

1. t5P curni 1:11 seed

1 rnediun» !l;hoP'Pccl Wm;i!.'to 1 fJ tsp turmeric powder

2 medium potatoes cur into large pieces. l/2 o1:li.1p VI?<lS

CI,:!.'t ~h~' ;;~IT(lI~~ ilnro ]:!!Tg~ [plt;lrn. ~ry ~d il1i ~nc ~~ 'wn'til, lh~r o.TC fl\lgr;ll!ll:t. Adjd the !l;ih!.")!P':I~ gnkm and ru rmeric and ,C{i(i~, IJ.:!I!Ttil brown Add tomatoes and (..'{10k until rather s-on" Add ~ -1 f"l to 1 cups of "',",reT, the rgnl~lin Lng ~~llble~ (,ero.::ept peas) masala and salt, OJo).: on medium low m"lt 11ll~M dene, adding P""1)::;, during the Ian f(!~!1 minutes. $i;l:t"'iICS 4.

SmffM EfulalJt

2 green chilies

J. t~sp le11101~ j uiee .l ~<lJi-e {!;J'1IL{!o,il

,3, tfu,sp anise seed

1.5 tSp rer~!lI~:ref'k seed

6 5T1l.1U e,grLL'inl~ 1. tsl) s~h

1.12 cup ghee O~ g~~' lfj. cup (otiiiilnJet ~J 1 thsp cumin seed

1. up t!llmilt!ric p<w~i~r

Chop the green chiHf's aad OI1~OI~ into Sjll2)l~ pjer;;es..l.lJllSlt egg:p]:!I~lt and SIlit If'j1;g~h'Wise ~'1~~~lOliit cutlung. i~110 &'iJ1r" Roiist the fir.st 4, spices together <iJ:ttl, ,~r5Iid. to a pcrwJer; Add. turmeric, Mil:oi: spices wi:th ~hili" S<lJlt, ,i:linJ lemon juice w., m~ke ill ,S[lllmn~~ Sluff mil t&ie itgspi:3Ji,ts, "!lith !illit MinH- Heat the !R;hBt in a fryillg pari tlrrld fl1~ the QnlQr'18 uilltiil. ~i~ht brown, Add the ~:ur{'edi eggpo.ltm.'tS. and t1)life.r 'With ta lid and. JIf1.I.'.1lt 'l1O ccek, lu:m:i'lij; occ:isi.oni3l1y tIJi,ti~ tf'tu:le:r. fOll'10< litJ ,3,1) milfliIJillfS.

Patai'i1l' V,in'ni (Ja/fnQ Styl'e) VARA.I IS ST[R- BUEll) DRY CURRY

1 Ib pgt,l!to

2 th~p' grOl:~OO C{N;09Ut 111 tsp mustard seeds 2 tbsp ghee

2 QT' 3' chiiH~ 1. {iniOIn

1 up urad d~11 salt

Ho~1 and then ~r~t~ the P'Qtn~0i';5., ~MIIl!(:'e I:ht, onion and green chilies, fry the mustardsceds and de], Vl}'h.cn the -5~ s-ttJ~) p~)ppun,~. liIdd (l11i~{.in end o;hHie;_ 'Whl;~'n. il;J(ll'i(lll :is; dCt"l.U; liIdd p!l;i~.~ oI;.:(~oom,lt I1il.'l:cJ ~If, Stir-fry for fi~ 'il:1IinUk::;, S~~:;, 2_


lI'H ~ R~C] P~ES

]: plantafns t~m~1l ~{J;l;),kill'ig OOI:l.[I!Il'I!)S) 2 tbsp gllud ceconur

J~ry{hmes

] 18 t;5f' 11Iu.!st.nil seeds Sll]t

I ,0IilkJ;TII

:2 ~TCi;11 ;:;:hil,r-cs I .'S',P urad d"1J 2: .'b~ ,~hee ciJrr-y ~e<lIves,

(1lI~ p'I-"':ll't>,l~n;. 'i rIi h?ilf !lm~1 boil" ~~l ?illid gr~'~' '!l!i~ell'l ":'01;).1, Mmm;c ,:h~' {lo'Jriq:n ~n:d (:nil,Dc:i, '81"}' ,tihe m:1,.!;Srard 51ilOOS end del until the seeds :s.tQ'p lI<opiPili!g. then add enion and <.hi]t(i:S. fry for '~O minurss, A.rlcl plant __ ins, ~ru~', coconut, onion <lind chilles, Stir-fry. for five lJlitllljj~~~ • Serves 2.

~ /'u:.'rJTIr ... J'~'!iF,i:' a "'M,"~iDA I< €! ...L 11;.A;F""UADCC'i,i:' ~ - . . !liJi"lI-J U J Ji'!i'~ J:1.J'!) ~11!._. ~.£]I~ '~';' Ilf c·;r.-~'l..rJljll~ .:__:. ·J.III.J' - - .

amttJt~?iTC condiments Im:;:lilc 'L'o'1{h ,oo('.!~1:d fruu~ OT v cgC>t:'Lb~~5., .M!I'lrb-al' ls a oi;ol:1:dulin(;:nt.g.,f cold vegetables or ;fOOO n rut, lJ:SutlJly uncooked, ~ in smell amounts ~tlli rice and t;;:1JIr;ry. Tltey are often 'QlI,:!.'itc hll)~; ~lI'id 'I1:lIrlY' be ~5, S;i'll:lIp'lc~.:s grated oo~'onl)": ,oomib~[j~d wMITi cniH porwdcr; ;i\rdJ""dh ~n;:: 5~61.ds '~!fid1! [ight s-pking to aid ~I:! d:ig~tioll., rc~rh~(,U:f are u:ju.:Ilty served for lunch (J;[lJy, while d:!'I:mfgy~ '!."Il(1, $~m~'t1r:.o; ~i,;'(H"k ti)~ lunch or ditllne~ often as ~1 dlip for da~i. iaE or d~l'1p(;] rr:~

.2 cups yogun

] tsp gmted ,ginger

Cab~ap .Pad\lu"U

I .:sp rGt~~:ed cumin pow(l.er I .:8]:) honey

silt and ('hili. ~io'!f.,cleli" to taste MiL'iI; all Lng:redi[lf'llU, 'We1J and .chin. Serves 4.

M ~' 11 J,' "u,' C ;r~ G' (Jaffn· S I)

. r I _ r - - • - .• _ _', " _- - _.. :- I .: • [ I ~ -.' ~o' ., \ - ~. •• r,

UlNgo; . Ii:', II<!! ,r 'Wi!! 11, c~If'.r-o;i allr.lil,rlllnger ' " iI1,~, C

] LLJui~) e :IT1:.ilttli C 0 ] Illb carrots

] 1.2" p~~ of ;CLng,ei' ] onion

~ I:bs.p ,~rnted ,OOCO,t1i!.i& salt

4, g;reel'1I dlilt,es

G~-ilI~:e the itlili:1igo., carrot i:'Ijl.d ,gi~Ige.r;, keepoLi:1i,g each separate, SqlJJ.eeou the excess juice from .1H:~ g~.jjjt~di mange (save juice for ,il beverage), Mint"le onion ,ill.ndl chilies. Combine all ingredienrs, Serve' (It room If' 111~) e r<l t H re '0 r c h [Iled.


MONK'5 COOKBOOK

S........,.,....'.fi..,;· .. ...",~ iii'iI",rll'- ..... ...i'~ ~!O'~~ .Ir.,!lJ~""~""" ..rJJi!'!L-i!',h",~~

:) b:)k~(~ sweet potatoes ~ tbsp honey l cups cream

Islend 21U1. ikilllS ~J~tb.e:r (r::.:«::<:pl: ,oo(:onu~:L J\£tfT Mf:l:tdin~. 21dd OOCtl n 111 it.

1. t5P cinnarnen and I tsp nlltl:'n~~ 1. il;Ur ,~inl~ OO~(Hlilj.lt

1. Ib j?1,l.TJ1.pldrl

2. red! or ~'~gn (;l:!ilii,7..5 114, cur coconut :l:X"151i(; c,ur:ry leaves

C~ut purnpkm and ,hil~C.5 ~nw' ~}10il~~ pk~, Dh,';Jl;iI\'J;: tamarjnd p3l!;~' in iI:\'!f!J) ~up:; water; O:)lrmb~n~ '!.'!lith, iPl~mpkin~ ,c:hi1ic:;~ ro(."{lIn~": past(;: :;!!nd :s1Llt ~{iil 'I • ."!'ntil t(;:nd,'C'I.".

1 I~ ~gg~)];j:m't 19li'een chilies

1 tbsp ~Ime juiee

1 is 'lsp curnin seed

1 t5P tamarlnd r1l~re s.:!1t

EggplaRt Sai,;:ibIllI (J.{j;ff.~(j, Style)' 1 onion

1 f1. ClllJ) ,OOOO.rli!..li~· mink salt

B1lk,g' the e,l!:~pbIM ~,..hO']~ for one hour a ~. 400· or lUl!tH it wrinkles, Allow qwrl~Ll~' 'to (;'00'], then pwJ :i!!'id mash it WI il:1'CC onkfil:li and ~hi~i.c.s. :;:1.1:1;(1. add ~o the c,~!i'lpl~rlit ~l('Jrlig ~/O'Mth SlJUf andlime [ulcc. Mix d'll,)~·.f}T!:ghly., Serve at mom temperature,

112 Ib earret

2. t.sJ) g~;too OOQ)Dut 1.12 cup curd (yo,Ru~t)

Ctlrrot· Saif,;t~a' (Idona. Style) 1 ~~1l'g.e- onion 2 green chilies salt

Cnolte the catrats, M:in;:;."e (miorn and ,'11 ilies, Nih ;;:!il~ 'i n.~iI'"C(l.icnt5' well ~nd serve :;'!:t T{i('.ir'il tcrnpCrl)~:U,u(" Of ,echillliJd, A GID~II piece ( .~ 1 rt') of gm~~d git1i.~t;;r' m~y hili added if d!~i~·~.

114, Ib ginger

1. Cup grated ceeonut 1. ouioa

2 gb'ten chilie,s mh

C(N~iII'''~;U;f Sttmbnl (Jaffi;a Styl't) 1 up gbe;.p;

1r2 lime {oll"yogi.i~U

1 /,8 tsp :it1i!JSI<'Ird seeds 1 314 LSI~ LltllCd drrl


lI'H ~ R~C] P~ES

I~ the gi It!!llJr and fry it i'i'OO]iI;i for "fi~ m~l:!lJJte> ~,..i~t:! rhe (;ibili(:.S, i'(iun(] rcgsther thl!i EilI!~lr, !i;hil~(:.S and COOOllIut into a paste, Fry the mustard seeds, dal and onion. Mix 'with the giL1i~ef, ~ime and S;l~t'. If '~!:5lnB )f(igr!.nl~ o!llli~ ~im(: juice, and use ~II!OU~ 'jl{igmt ~:o '!1l,'l);k(: thl;i: mixture :)(.1ft but [lot runny,

] ]b ~il)m~1{I; Sll]t

] onion

TOiPnt~fO Sa;rn:~tll: (Jt1ffn'!tl St.y.le)

3 green I!:hiHes 112 ,oo.;::ot"iI!..I[ il'Qilk

Chop roml1it'Oe8, onlen, chilies into 't~IlY pieces. Mix El'l!E!ry~lhl;!!; together very 'l'Idl. :Ser'll€ :ai~' room ~t:mlP(:ntu,~·-r.-.

]]b'~ ,~ onion

.2 tsp COOOiUlt paste 2 :C reen e M:i.es.

salt

Ei.oil the beets ~1ho]e 1001:' 10 minutes, then ~~1 <)jl,rl, ,grnte. Dice onion i.lilr::l.;::~ili\es, }.Il:ix beets with the ,OOOOtliij~. paste, olilion, dtihes, ,cijrtl, ,i.iIilJ stilt Fry mustard seeds <li.tlIdi the tLaJ anJ mix wiih beets, o til I? ~bs:p lime jll.lL>ee :i,OOY be used! instead orr the curd,

Beet.-.R'oor' Sai1d'al. (jtJfj'l,itl sty,re) 1/2. rsp urad dal I -i f'J. .;::u:p {:U~, I .'Sp ghse

i JS i;;p flilillstiiiltl seeds

] ·2-13, ;;:up SU;l~il!i'

.20 ~lIItg,;t :ri:rt'lilprioots

3 medium size .onlC!fils:, I!:h!:llpP'fd 4 (](l dhoppL'ld clllndiiXL g:i:l1g~r

] rnp ~ooolt:!is, blende raisins

'~ lCn1QJ1; peel and pl!llp il;hL)p'~ '~ '~~ gin~iI" ~'i'd1r;r

nail aprlcots wlrh ~ug;ar and 'I,~i:n:i:~.a,r kJlr I 0 mlmites. Skim .. AiliI, remaining i:ng:n:d:irn:t;s except al:l1lunils and gll1:[;i!rr Pt!......r~r. Ct!®l\;, 30 mililillti.-'t, ;f;tinil1,~ fre.qu,("TI,'lI:y_ Add almonds :.=mtl ~ll:gel:' pt!'W,de.r and cook 3!n[1l~:h~iI" 30 minutes, stirring frequently, Pack in fiiter.iH~oo, jars. and ~ea;l, imrnodi!l!tdy .. Makc.~ ~r:Ii(llU~ to fill :,<;i:~ h;il~f-p'i]1t jars,

1·213 ~U~j d.d.e{l" Ville!?)U

7 s",reet :i:it.d prt~)pers. chapped I clove @<Lrli,c milK~

I I'~p salt

I flIl2ing.'=, pi:d and pulp d,wpped

2/3 (;UP' ;;!lmQl!id~ bl ~ncb~ :;3!ndi ~l:i'I!Cr:cJ,


MONK'5 COOKBOOK

] cup "uri!

] (!!l1Iion l:nill'lCoCil

l g~en chilies m~noe-cl

1 tbsp shredded coconur

Cu~rd Cj'~:~trnep a:(jffild $f_y,le) 1 dll5P gl:i«

1. t5P urad del

1 t2 tsp nli~!iS~'(:Ird Se-eJ5

1 handful oortaader leaves

'I~r 1:'11.1;:" mU51~1."d. seeds in gliti;:;("~ then :i!dclur~''l:d dal and U{I{,I:Stt until S'Qld~l:l brown, Add r,:(l:IM:)inin.lll jngredi~a;Fts (miisiliJt '~O taste, Garnish wifh coriander l~lWoS.

Corirmd'eJ' 'O'ti:iUller (AS'hok m~dvaD $1y,re) Fiv.e hands. full of fre.slil eonander leaves, ground

17- U2. ounces tamarind 4 (;iU[P5, chkkpea ,g:L.;mn

meat IOf 1.,S coconuts, grated 1 (1 !l:1i.1j) salt

1.. ~ n. cup g,L'ee't1I chi~ies

There Is no cooking here, Joot grind ut, .,J~ .'Oge~he:r. EMeUe.nt with r,dli. Serves J(I.

C@(Qi1ut C1uiJ'ney (Ash!flk Bljam~ S~yle) 1 iP~nts !l:hickpeil gr;am (bull') 3- p~j~ts er green ;;::hmes mlf~t of 1.5 coconuts, g,oound 1. 3J4- Ol of garlie 1. ~,n. ,,:miol1ls.

J; o(;!! {If ghee

,3. 1 r1. Q~ of tamarind 1 /4 pin t of salt

n..o;lS~: the chlekpeas, HeLYt ghee and saute the chopped chilies, garlk and enieu, then mix 'wHh Otl:L~T :ingmd:i.eli~t!;., G~~rldi 01' blend togethell'. GII'I?.;]it with idU., Serves 30.

Mi.::.:, in 3 I Ii. quarts vinegar grated rind of 4- O:Ld],]~S

6 C!l.lp~ of: ~LJ)gilll'

:). tSp sail,

6up~h.ili~.r. ,3. Up einnamon 1 t s p :nutmt@;

i 1. 13. lhs i"i:IIisins

Bring above ingredients to i:i boil, Puree- through juiLe:t' ~J]If' :rQoJJ.o\'f~Ii1e,; 4 Ibs p.jm~d dates

ft!.J!Ut, or 6- ,or3in~J:s, (n:,,]T1.rn~ se-.:::ds; use -4 ~.[h:ll~: W.~re ,~t:lI~ .Blnd! i IIiIiOtt' "''fU~[h pL"t:ls)

3 IDs onians ,1 dD'>I~ ~,E!lrlic

J. tsp nrlJtm~~ l'" of:gilli&~ir


lI'H ~ R~C] P~ES

Ad~, 10 vlacgar :lJjL"~d ht·~LliK "'[Il;).in 1:0 boil, Cook 5 Il!TU tut cs , Lower' 'hC4'!ti, simmer ~tly fot· ons Dour. 'W!hen cold, bottle and store in ~iHight beetle, Keep' refl'lg-e-r.neJ. M;)ktm about 1 112 !!:;l~LoJl,

] Ib ~:om<'lt0e5 ] onion

] 1.2 cup C!I~,Oinilii: m~lk ] 1.2 tsp lime ~lai;;:,e

&liIt

TQl~j'dto ChUtl,iey (laffna Style) I .:bsq,.) ,ghee

I tsp urad dill 112 ,cUip' curd

2 C reen e hit ~,f'S

I n I~ mustard seeds

U~~nch the tomatoes, t'hf'fL peel 'ill:ld mash ~]:L~I'i. Add the coconut milk "nd curd, Heat the ghee and [l'y the nllllSitliD'd seeds, dil~ OI~jOil5 and ehilies f{!oD' 10 minutes.Remeve fl:"'Om heat (JJ~d add ~D the ~'Om?lt{les. Se~:at reem ~mlPerntur~.

nate und C~~Ur. Chiltt,~~r lIb dates,

[Ail t.r'I:if' r lot ;) i.b ~p pi:li ~ ~ter

] 1.2 tsp salt :2 fresh '!H pid:ledl hot green ,dtiliits

juice of i ~emOJls ,and pulp :2 I:btp water

M~ well, BO~jtl~' and refl:':ige]~.t,f', For 1(1 people, wilililst about 3 we-eks, (It is. best to a;1.t'f'D'nate :i:il,gr;eo. ,dilf'nts"iJ-s }'iI:ti puree, fkl'J.' example, a MI.'LJ.nd '!)rdla~eFs. smll~1 ilL'illOiliiit of ~rsley, i "hili, mOire dates, ete, This ~mi.~s. :mL;;;:imlg e.asi.er.,)

Puree ~ll.ro1.lgh juicer:

2 cups [f;lisins 2" ~i[]~{j'

] 1.2 t s.v .i:'Dlust?"LOO seeds

M~ thol\o!J.gh:liy with:

4 tbsp 1,i'ine~;l1l' I .:8P salt

] 1.2 tSop C<'I.~-eliilliiie J 18j.i SUg.<I:r. OD' honey

llottk end Fdrii!l(:J"1)I:e. f,oi[" ~ 0 people, ~;\i'm I~n .tI!'IJ;(Iiu:t ., ww_b"


MONK'5 COOKBOOK

11'o:r TOlJh~itO Chufney -\1, Ib5 r~P'C tomatoes, cut OIJI;;'!I,sdy ] q~~n ddcr'lIi,ncg:u' l lerge doves g'.JIriic 4, Ibs gnmullaJted S'l1g'l1lr (9 cups)

1 ~bs. r~~5~n5'

1 ~b green g111;gel'. chopped 4 tbsp C;)y.eJU1e pepper

1. ;;::up Si1I1 (reduce if desired)

Boil to!}ml.1l00 es ~n vil1;ega~ for 15 miaures. Chop ra~~jns and g<l rltc in vinegar to a pas~e.. (Use 'the blender 'Wlth just e~o!l;l!i~ ''ifjj~egall' 100 (lope rate' the .I'ooDhjlf~e). Add other lli~gt'fdie~n5 to tomaro~vjj~egar ruixtu re and simmer ~ntly urMW. 'the mixture ls 'the thickness of h~..lVY cream ('libollit 2 hoursl, PoUII" into hOI: steriliz.ed, glasses,

Hal1tjpf:JN (HuWIli:r.i.) HM Pepper Jetl;".' 1./2 Clip ground wt~ob~ chiili, pods (5·6)

1.12 ;;::up gl'<C!iLlit"idilbenl pe!ppe~, seeded (2· 3) 1. hirge onion (grouJitll

6 ~,n cUJJS ~u.;gil!t

1 1. rl. CL:lpS: cider '!i~neSE't' 1 ibonie Ce,i:'~,O

H.f'rflO'I"f' S~rflS from chilies, remove seeds ~nd veins f1'{l1T1. Mh I~I OI'lliOI1. Griad nlil,f'. }\ild. to o~:hell" ingredients {e1!:Cfpt the Certo). MiJr:, well, briil1;G to ;;'1 romng ho:il. Ren:t1Y1"t from heae, Add Cerro ,al1rer two .i:nullllites.. Plrit il~ jars, M~kes 2 quarts,

Pe~i'" CiJli~t:~'l!'y

:;. ifu.s hard pe.ilJrs, peeled, sliced 2 ~bs brown sUJ,~iJr

3 ~J~nts cidr!r 'lU[lj~.gEl!'" 1 lb sf'Jeclless raisins

3 clovts. gillr,l~L~ ptdr:.d, :lntnctd .2 tfu,~!? mustard 8~JS,

Ii t.'iJ.,s:p' ~3iUt: 1 dash ,cn~flin~ p:;.1JP~r

16 m preserved :gung:~r; S,Ub,r:aI rinsed nfl, (:hop.pd

Mi}l: EJ'~illrs. and ~UJ~at in lar!;;::: ~,uJt' and. c(';t!k ,~r:=nt1:r Ll!ntiU lTiIixt.1llif' :i~ ~hid iIInJ s.mJl}fllth_ Stir fr,!!qultni.iy. Add remElln:i:o.g ~rl@.i'tdlents lind Lri:o.g to :3, boil, R'f'.move .troJ1fM heat ,illiidi let Mlilnd overnight, Rt:hlt'TIi Iho m~dluum n.e-;nt and. boring. to buiL Pack ~!lhilt' hot :1:11 hot gterih~ jars :iHlcl seal,

3 ~eMltss -oran!$es ] ~I!IP vincg!lir

] {.! wih(llr;: d[)¥!l;5,

Spic:Y Onurge SJi~~$

4 cup:;. [;u~9ir

1. 1."1. ol;iI,lp '~".-:I,U;I."

.2: sticks cln r13im!."jln


lI'H ~ R~C] P~ES

·Sliw 'oranges ",!bQut ] n, inch ,tihk'k; discard IIITlQ pi~5\, Out each slive in hl!J!lf. (!lJ\'ie~· '!.'!.'1ith, 'k'i(l!~'(!r and simmer in covered pan until tend)elf. Drain. ECli] other ingredlents ~ minutes, Adld {1![;)1Ilge8 and :iimmcrunril slices :!JJJ,e 'Ivcll ;1;;!~oo, (,:~Itt-i,)U~ '~ hour), PQ(;'k in sterile pint lars, Filll ,,'O'il:'l'1 hi,}'t :5.yJUp and W;;!1. Makes 8,CUl).S,

4, o).,J,l:;' !;c:...<:1L1U~ seeds 2: tbsp honey, [tl/W

:2 tbsp dnJl~n1iJlli po~~il;u

'(.,uund seeds 'i r1I ;'!, ~Iilcr,] grind("T, A;r,]d, n;s~: 'of ingl."t;:di~n~:s; ~nd l'nix In food pil"(!!~!;.tiol)r I,I!r1Itil the l:niK1:~liI7C 5,kb ti.")l,~i:;~h'C"! ~I'i (3, l!IUi£[)IFm 1iI1;;1:;"~ RQ11 ~iIlt'[)I finger balls, (AYI,I!!I"'I.'(:dk 11m.:;::: bCl;31U5i:; thh mixture h ~TQ'!,rlldl~ it h ebserbed ;!!,nd, ;;:Ii!5~im il !IJ~~Q ql!,1i~kly._ The: r~hi'll51' cinn !lJllI"iol)n ;;i'll~ honey iP~rk ~hc ~!1lni (ooo,y fire) right. 1.l!/!lay; the sesds add a l~tll.e: stamina and mergy support, n perks plr:tl1: with;olJl~' dis~ll,rrh'i:n:g '~:i'~ 'fir J;-4tm!l1 'i;~~n tho~~,t:':ih i1'\lhil'i~ p~l!l~II)t i,ll:,r~~_~ 'L-'l'T.tt;i" Thi5 Us 'Il;cgllJtc~ b-y ~'fi~kirlig them, Sssams seeds J'lQ'["!'L'\!J!'UY srimulatc kt;lph~ but this. h b1l!lllinced !by the hone)l' and cinnamoa.l Often used asa ~l'l~ltionru 'pr.rl::;ruu.. at D~iP;J\I"_li ;Jncl GaJleS:h~l 'Ol,~il"url"hi festi",liIs,

AfUrwdit: fj~;ergr B:alb

9' '';I,JIp:5 :;'1!,1111'~Wcr SIl;:Cd5 4 ,c~~PS raisins

Ch~ppi

FmED InCE BALLS IN SWEET SYRUP

3 cups rice flot),r. I ,cup SU@l1:'

] /.2 cup water 5-6 cups ,OOoOm.l!t, miUk

:~ n cup hi.ad peili powder I .bSp .Se'i;nme seeds

,gh~ or oil 1/8. l;sp salt

Boi~ ro.cOlijjj~: milk i.ii1ti~ ~l'i:i.tty {KiJ fl.a.V(I:r' emerges, Mix rice' nOiJf, black wf'<}, i?owdle.r... sesame seeds and salt :iJ1. iii ibo\¥] iln-cl ::iliM ~he boJ:i:li.,g ltti]k 1'0 the rUMi~ flour. Milke sm..a.il 'btiUS '!,villi. the mixtLlre. T&MeJ'I, ump~ ba£lt> 'with ill greased :ifttk (or !!In)! dles:ign ,d\ts:i:red}, ~l ~hem aside o:n a buit.er;erl p~ilI~.e" Once' all ilte balls. m!ile :ilnpt'€s.se-cl, fl:'Y in. ~hee-/Qil one p1.:..tfiflrl at.a ~ime lincli drdiitiJ, In ~'1~l'~e',i:'" he.at.l:incli di.:IDcth!e ~jle SIJJ~ilit ~~lifi ,iii thick .syrup, Add the fried! balls U.O ~hf' .syruaJ and :mu:r.: wr:]]_ Q)o.1. !lind keep aiilti.ghL


MONK'5 COOKBOOK

Sem:{Jliit~ K~;ri. a:~ff'ii:n, Style) SE.MOU NA PUD.m NG

2. ;;::Uj}S ~m.oIDml. 1. V4 cup sugar

1r1 Cl[ij) ~heE'

:2 tSi~ C~Sn~e\'!S, rLhov~oo,

l.f4: tsp Ci:ltrliiJ!mOD'n powdeii

D~y roast semohna f'O[' ten llli~tlitnes. Di:xlon'tle !lug'._u in four cups '~w.ne~. Bring, to a rolling bod, ~~en tIi.ml 'ftilrfile to 10'1'\1' and slo'!>wly S4"j~ in semolina. \cVherL mixture thkken.:s, ,iJjdl(J, ghee grndiuall,y, s~'i:I~ll'ing will. \>Ilhe:n ke':;~lj is, 50ft", srlr in nurs ~md .(;;)rot1lmom., Remove from 'fire and UMitm into tt~lY. Let 00101, cut lnto ptoces as desi red.

SemlOli.t/A; PiI1}'W"alPn~ .(J.fjff.~'a, Style) I?AYASAM PUDD~NG

1. cup t<:.,,]TI~,J!li 111 a

j. cups muLk. :2 tbsp ~c::~

] f8 U.I,l ~:'IIrd!!limi.}m ]XJowc!i:;:D'

1 cup split mUD!; beans i cup:;. brown sU~Eilr

1. (:iI,lp ,[)f nii!;in!;. ,!lind (:.;!i~he~'l n~ts

H.o~st the semolina iIIflid dal in Ii clrr d::iUeL Eioil the beiillls in, three cups aI: 'i,'lhiter until.soil, (liboLII~, :~ hourl, add the ~~em'l}]i~la. ilmnl stir it well f:t"r lc::fil rIi1il1luh:~s... ,Arkl the l1I1i~k and simmc::r fur :r:i,A:t~n :munutes more, l\drU the cardamum .. P'r)i the nuts arui raisins in gl1>L-'(!' ,9ind add it'D the p:t)!&iA.m .. Stir ,ve~l.. :Se:r~~ lilt l!ffion or,at room temperature,

1. cup uEI:t~

] f2 ~"'P nll)m~, b~!I1:;' ] f8lb (:i;:jshc~'l n~l.'i

US UP' i;1)rtl~mom ]}iJWde~'

Sago hY'~'5wm ,l, (J~ffu,~' Siyl-e)

i cup:;. brown sU~l!ir .2: (:~.Jp:;' 'OOQI;)TIi~I~ mi~1.I;, 1 is ~h rabins

2: tli!!s~) gl~

Reast ~ftle mUI1~ beans fli1r l'rn, miuu.litd in dry !ikill!l:t ifJ'!!l':r.1I! 1.ow' fire, Couk the ric..:: and the hl"",,[I1S in f.i~ 4:Ups. of "'T.a't~D' untj] S(]f~: (ab-Dut )0 minutes]. Then ::!Icnd! the w~r. COlliti:[IiL~~ Qookiliig .!lind stir f~oC'q""c~l!ty until SUg.;lT il> d:i,ud\'cJ, (a;~IJoU.t ~, minutes), Add f]lll;' IIll llk and !;Jti,r' ""nti] mhtl,1,uoI;' lhkh;ns, Rem~n'1:: f!l"(~m fire, f:r:r 111~ nuts and raisins :iljl the gl,\ft' r~\'e~ ,!Ii It]'!,'!' eire and ~!jl'hEIl nul'S 21m Spl&:~IjI. n;,:m©vc ~lncl ;add to' the Pt1'YIl1's.:'!!p,rJ ~I"ng with the card~Tlili.')rn" Sti.~' wdL


lI'H ~ R~C] P~ES

'~ cup mung beans ,( roasted } '~/2 lb sago

J .cUPS milk or coconut rnil!k ] 18 t;5f' cardamom powder

:2 cup brown ;jJIJ~,r :2 lbs,p ,~lhcc cashews

raisins

HQ11 tni;i: b~lI'is, in ~:hr.tc curs of~!IO'!t('r Ulilltil ron; ~~n Ildd dl~ .51tgo ,~nd Sfi,[ fur 'fifu;~n Oil'" l:\1/tfiii!y m~:nures, Adld, more water jf n-«f,~iliry, .A.1ild rhs SUg;::Ii!" end stir "ilffll] •• hen add (;;;:jooews h"(i"5tW in ,[l:h('e) ~nd o~h('r ~nSH~dkn.'$.,

] 12 cup small :groin rive .2 cups cream

] III cup' golden I'iilj~jlfi;

2 ~wh ole c ,uti! it rill 0 uri If' ods, (",I:' ushed

KJiee.r (Rice hd'd'ij\~g)

:;: ,c~~p-.s rnilk 112 ,CLllp' sugar.

6 Uihl;)~ted almonds

ItS Isp ri,.dme\~ powder

S!l)$. rhe raisins in watsr, Bland and sl ice' the ~I mends. Crush tbc cardamom, In ,~ hCl!.1IY saucepan, ,oook rice mli~iI soft, Add milk and cream, a ntt~e ('It. ~l time, rol1l~1:al1tty st]rr~tlig to '11'1lC1id l~~mps, Ad\d .s!J.~~:r. andllf:'<'Iis.1HS, M,b;; ''i,~I. Keep stirring for ~lhOiln 15 minutes on low 'tIiJJrne, RemQ¥f' from heat, Poo~~r into a big bowl, Add ~lmo:nd3, m.ltmlflg PO'tii'd~l' ~].l1dJ crushed eardamom seed and m~1( ~" COvel' wuth a plastic wrap, Se:r~ warm OJ cold

] ClIP' rice

,~ thsp ghee

] m,p lli.roWil'l ~ugjllf

] t -4 l Sf a"ltx3 iill1i'o m (' (tr\.,rd it if

fry the dal in the ,ghee until g~lde,i:li ~IFO"!\fni • .I3'J.'~llg the waite~ ttl a boiland add dal , Cook. for 2.'n mililutofS. Add the rice atl.d, ootI.tinue ~ookil1g uliltil riee is sort, Add Iiliitlk <ind ~onti;l1.lie 00, -tOol\:. until ifilixn.llFe is iln[d<, Add ~11@l~ ,ilI~}di 0QotO nu it .;limilinix well .Remove fl.'(ll~l heat and add cardamom, Th!;s uS vtW}f thick wh~.r.i. ;:'001 ,'[oli, rwiiLl not SPIfE'.;'JiI, ,On the pUili~e" Ser"res 8,

112 'CLilp' d'iill~111;) dal ~"c!JPS water, 1 .;::up milk

• 'CLliI? fi'tsb g:r:;;.i'Nl OOcOrllU.,


MONK'5 COOKBOOK

Sakk~Ifid Po:r.tg;~1 (Ja!fila ~zy!'e) 5WiEETRICE

2. cups ~~

2. tbsp l'Ql~.]jl;g beans 1. (:up b.ro~:,I'n :Sl1ga~ (:i:iS~ec'i!l r~uis

~isi,r~!;

(:<'INilmOnl powder 1/1 gruitd c'OOOnut 1 tl!i.sp ghee

:RoiltSt Il11.1Jlg beans lil,.ilI dry ski~I"et, Ro:jl ,he rice and beansin :11-ve CUPS of water £o"r. thirr.y minutes, Add tne tioWm>f'Jling and coconut and stur '\'WlL, RedUCie heat and simm!lN' for ~ {I J:nuilUI:e!l. Fry the lr<'liSln5 ;:)lla .t1.liI~:S Lt'ii ghee IIJjltil ~IUts are brown and add ro the rice Ilfith the cardamon; po'Wde-r, Stir. ~.~ ;;lJla remove truL'n fire,

C:l:h~pu~i ~ND]AN flAT BR~i!JD

1. cup '!,'!,·hull! whf',,1.t ,fUour 114 tsp SaIlIi:

1. t.hq~' ShO:;:i: 1/3 (:iJ.l]J water

Th the floCH.ilr iJd!rJ si.ilt and ghee i:ilild :rtLi_~ well, Add! sufiilcie,nt 'WEIIt,eor to make a sort, pliaMe ,d'ough. Kn;e-ad I!.Intiil elastic, Allo\;'/ to rest 1..5 :m~nutts. or mere.

1"01:' ~ris, m1,\'id~ doue:1iI uno 8; equal parts, H(!IJ] lil'lt{l' small ~_]~, and u~g a roWng pin, ~bu:('n out, into cireles about 4~5 iaehes u~ iU.~-m~f.ter. (BerCH'!!!' roUing inro ti:~:ro1e.s, fJil'~tfn between hands <l.J.1.(I, dip in rlour to prevem sticking t)J; r:ollillg ~)ill.l W~th eooh chaptJJti, 00 ok one side ona ~t fr.y.i:t'I;g wai~, then tum ilndl half ;;XiCIk ~il~e other side, Fii1l~llV hold! U: ilj:rec.11y ;(I1!!e~ a burner hue- and ~1nl)'W to ImtI Tongs eon.be used to old the ,chi?lf.lillti land there is a special im:p~e.i:'I1e:ilt for thMi' sold in lnidr1i1jl, shops), ~) Chilip1lti.s eevered as others <ire ~liIg made, Brush uppe.r. s:ide \v.ill1 g_ilet!' to prevent sti.c.klilig t.a..~theli' l~i t~ stock. c:1l'dpati: <'liild pt'frt1fJ~tl . .; ~ o~~u made for diillle~. served wuth ~)Gt~ro curries ,or d~ls. Sf'~"'eS 2.


lI'H ~ R~C] P~ES

M,akr::: 6.1nBlJ. balls as 111 draptilri recipe ilind roU out in circles ::;, inches un diameter .. With the fU1sets, sprr.: . ..''ad a t&iin coat ·[)f gnl!ll!'iIllll t&i~ circle and fDld. it in haJtf .. fuM aga.in In :lNI..lf Bind iP!I"!!Sf: ooges. to:~l!thl!r 10 seil~,. Ro~~ t&iis. out ~.ij) the same thickness as. 8. r;:hill~Ja~i it ciI!n be made reund :i.r }."iitl. :3 re d:.uUfnL C:liif:ik (1l1 b®th tiil'(!s in a. h®t :fry.il1~ p'lIin .. j,\dd ~h~~ (about ItSp) around. t.nl! edls,t::;. and On ~id~s of In:t~· psratha .. in wuH pillff up alrnil[j:;,t as.much .1'1!'i a. chi'JjU1tr .. Wor' b~:;I: results :i:t':; b~:;t 00· learn P3iiratlMrnI:iikillg from IiIIlI expitiit:l1;d! crulk, blil~: a litt:ll! ,~xf!et:blwlltllitidin will. .(;>il<.!Ii Itmg .... 1'1"1.)0'0 P.c.m~h.lil:s 8:~ dldirlil! 'wlliLT:I guMi::L1 brown ::!iLld pu~ kI· G!I!ll.fl.(:lty .. 1linl1'~: be (:mKCT.lleil. if snrae don't ~mff. when you .::Iire lcaruiug thi! art,

Purj' (1~ff1Ja .Style) f"JuE.LJ .IJoUffED .&mEAnJ

:2 cups ..... h,{i~e· wheat flour ] small OI'QiOI1. minced

2 tbsp grated COOOiUIt

M~ oni(!;~ .t1indi chili with flour; ceceuut and salt, Add 0001 'IJi'.lit-er ~'O form ~l bread-like ,d>OltgH"i, On tln oiled :)1.Hf~~~ a l~y Q~' cookie sheet, roll hy hand a .smt'!1ll emeunt {if (l~)'!,:!:gh >JIrlcl tbu(:tll it. Fry in a h~lVY skillet on ~ lo~;,F fi L~, ,5; minUit0!?'5 0:1'1 each side. Pl'rris are usut1iJ]y served in place of rice, with umrb,d.iJJnlidi 011 curries. B!JIt tll€'Y .I.tli]/f :nilw be $e:I:"W>eJ in addition t)J rice, ~~~ough in 5o!J~,h Indian cook~n!!l, pt~pl'1da:l\I~ {;s.ee p~,. 8]) would IJ;e- used. Pi:I'pi"ldi'm~s are !p::lper thin and .d~ fry qukkJy, They are pl..nd~ .. ised ~.i.lther than made .i.l~ home, P1,~ri is often served 'with I'fJ~:~d!l1 poto:!lt(les~

I green .;:hm, minced :roJJ

PJttu

STEAMED RKE FLOUR WITH OOOONU'['

l.1f!t.o;;:i2l~ ib2lmlboif:i-pittu St1t:un~ r :~ i[UP SI!Il:t. ·W8.tl!lJ roT slt:mmil1g

fi. ,cup' of bIO'\'!/Tl rlce flour ( utla!i.tt.."<:l) I grated oo..;:·[) nil ... I:

The p:i:llUi :I"UIIllki!ii' is. i:iI ~h:i..rk p:i.i?t.'t ·of bi:!lltlb{i{'l ~~uih a irtIfti:lil cover lIIi. ene end (~'fUlh. ::i. hele) ~!l~tch is liiiIouriftnl On. :11 pot n~~ed with "''I.il!~er (-Of ~tea:miiig, I t run b-e- purchased <'It IC'elFtillUI'iI stores d~il!~. Ciilf'.r.y .5{iul.h ~ uicl~~llI St\ocetie~s,


MONK'5 COOKBOOK

Mii!kill!g pitW~ Put rice ~!IHW ~n a ~>lI¥1i bowl. SJl'ri]1k~~ il:! w~t("~· UI:t~e by H~1le ,!Jiml mix ~t with the H{iTI [' ;:;.0 tih;lt t~tliy b;lHs are formed. Sprinkle one 1MI_J:1dfull of ~OC:OlHLt, a llnte at a time while mJxinl!: til the W'1)it~T to ~p ~'h~ ~O'UI from fi,)~mil!'!g {ifl!l)'llJJ[,ge mass, K0~ adding and mixing lmt~l d dw H{iT! [' hag become (J ry dough, Be careful net 1'0 add ~"O much '~il"'.ner. Next, ru~ d'w' bamboo ~"O the .'OiP, elternating with ~<'Iyers of one handful of rice nom f{l~IO"W"ed !by 1 tlltsp; of grated ,mOO1~1Ji~·. Steam the bamboo en ut"5 pot, 'When steam appears :lit tbe top of 'the liHUnboo, cover ,<lind le~ cook for about 3n mi.J:llJi~\:!S., '\'Vhen cooked remove the pl~lu, which ,,\'lin lO'ok like a long n .. Il:te, and cut Utlt~} I'; Sf'f'u'ing ~~cE's. Add aaother b21Uh fQ;~ sU!amililg unti] all the ~ou:r Is used up. Pirtu ~ tiwa~~'y served {{IT. lnnch {If dinnelr, with O)OOllUIt" dmtnejs 'IJr ~mJb~r. It (al1l allsQi !be made sweet by add brown SUg):U to the ol::OOOJ1Ill.t. Sf'~ves W ..

ldli

STEAM:~m' SOUTH INDIAN mCE CAKES

So.ilk li'u(1!' .aliti dal in. wai:er (un ~<'I,l.'i:'Iit-e po~s) f'OJ" i 0 110U1'8. Grind f'.acl'l .se-p;:u.;lteJy owilh .illit~le w;:U:eil' in . a food pr<Oftssor until smeoth, Mil:. with hlinds the iiULe':!iil1d. t1.<J.l II!) fom. tile itt~i 'b"LHeif. T&~e bauer ~;j)li~d be- thick but sJ:i;el'irly :I.'ii:iitn.y. S-.ft aJbe baiter aside ((IT. ilLout ,13 hours. to ],ft H. rise iI~lJ sour slight~y.Id~is. are cooked in ic.iti stei:llliflerS, tr\1'.wi]Bhle ~Jt unOS~. Indian ", g~~ies. ,La:ti.~e bauer into, ei:lldt beuered Ii:,umparlmtnl rlif t~e ,i..:iI'i .I.lJlI111u:~ .. and ~m fo.r· 20 tv, .11} ,l.1J1imJ!~.e~. Gool fb.r.a lIiI~nutt; :i:"rt.1.lJ1r}~ fflii (1:'(rim iba:~~. (n~ere is riO need ro g~ the- ~OiW~.l E~erililielflt to fili-ii. the best cooking lime., Ser'loif's 2.

Rice: Do.sai (JlJffna :Styl.'e) SOU],II INDIKN" THIN" RIC!E PANCAK~S

Sctall;: lht'" ,aal and rice rvs~ns.:i:1l ''i'l8k":r fm ,lilt: least 8 hOLl!rs .. P'mCHS these ~p9i!l"3It!Uy' in :3 if,[]{]d rmres..~oil" witha Htdt': '\I(8ib::r and mix m.c.th item to :ma."k!:. the dl1u;:i batter .. The batter should be :rmlJ[1J}, t'llt!lIilgh $.(l, it C9!r1! m.~ pmm . ..d, Gvt!iI":3 hot gr.iilil~t!, and spread out into a. circle umm~di3lId)( Mix w~th ~{ht! rice lihmil" and ~,dd 'I /S tsp baHIl:g .500111. L~~ the '~tw slt @'!i'cr night ttg. rlse and :;;i.JIl)Il"" :;.I~ght~. A li.M::it" Y©8.u:rt· csn h~ added 00 the 1!)l1I~!t.e:r to help h: rise ~{h:oough tae Hit":~t. The batter ~JlPt!T.3tLUr,e should he 8DDII1IIIldi :7tD~OO d~~c:; F.


lI'H ~ R~C] P~ES

M'l)J~kiJlg d~i~ Ad!d 1 t!iP of 5 a ~t to the batter, i'tiur a ledle full of b~rt.~'(!r 'otlki' a "\'ie~"y \\'cl] seasoned no~ g~ilddl~ 'Or h~"Y (['ring pan, Cook like pancakes, Ghee is SlH-e".'Id on the griddle :-Ji[j-gf cooking each dosai, This recipe wr'f,:e,s 2. ~(II!i!J!i\ are ~51JJ~nr served with cocenut {:'I"u~~ney O'!'!1;dfg.r ii~mb.tilJ" and curries, The ~n-e'[' calli !be made vsry rhin to produce and extra thin pMtccl-:ie. kll!lJ\i!'n as papee d'[l~t. 'for ~~uw~f~' do,sar, PO:i<.lit,o CruH'Y is placed lnslde the patleaR and ut' ~s rolled • something like, ,ill la 1f,IDe, (; lrJ sp 'Ct-ep e.

D/Jugia

STEAM ED CH!CiKP·EA. CAKES

.2 m,ps: chickpeas, cook~l, ,gruLllLl!d ] bo,);' OOt:n meal

,3 t 4, cup' ~ t: e

,3 7.,1]11: chin il,l; I ,!; h ril':ld!Iil II! d 2 '~b!;f' ("'''-(rCI,lrtcJ,hili~ ,:r!!2:ill1~

]; cups coriander leaves, fresh 4 tbsp r&W peanuts

] tsp salt

I 1J.j})l. Ml:Iill,-O-Mi"8l :2 ,t.UI~ }«I;~,!J:rl

J 'CLUpB water

:3 I:b~~) ,!:ill!lt

7. h(!l~ !i'l:rCf;l.1 iP~pf'r;:rs 1/2 tsp b,!I!Hng PO\'lcl~f" 3 ,c~~p.g g[j,M'6d '(;OOO:r'Jut 2.~ chilies

112 I~Jl ,clIImil1 seed

Uknd :i!U ~n,~r,cclkllit!;, Wil!.c~hcl:" 'in ill, bi~,hlJ>wl, C,hee a r01,".!lnci! cake p~n ~Ilidl PQ'1,l,r i!lbl')!l,1!~ 1/2 ~[jih {If dJJ~~ m~ inl)l) ~!li' paf!1 . .s~m one ;r.t1lh;: p';'![! at i[Il t~m(: in a bJl,G: PDt. wlrh another smeller pot insi>d~ if, ~vp$id(: ,d)own. P'ut ::Jbm.U' two ~'O ~Ih~ inches ohl;:uer' ~1ilI ~he bottom ,0'1 the !i"Ell.lJm~lilIi!: pot '-'00 steam the ,dFIt,gJa. The dhog.r!i1: wiU rise and pull ~,~lP(!.r fro-Ill dl!(: st-dili5' of rhc po~ when ,oo!l;;b;:di. ;1:[LJ.w:j, lQ-2.50 I1!1jI!lU~:;·.,

Sei~li;tr4, D~:t~ai: (Jt1ffjW St.y.le)

2 {1![',3; green chilies I I:b~ urad dal

1: l:bSop ,ghee

salt,

'~ cup semollna

] 12 cup' rice flOlH ] cup whe.n flour :~ m,p lli.ut,~f'r,milk

] IS tsp :musitiM seeds

MIx the semolina, eice Hom, wheat fl.ouir i:ll~d the buttel'm.:ilk to,gf't~.I~ ul:t{i!:Lii batree, Let sit ('Of an hOli.lf. F.I:')! (JliI~Ori" cJtil~I?.s, rlHi.SI'<'Iru &fed!: tlnd tLll tllrid ,add 00 the barter aI(j;ri~ with ~rilojJj~h "A!"tItel i:o JY~ilke it medium ~ljil. Cook hke waru::<!IKes in a ~iJJet' w~th ,g~'.,


MONK'5 COOKBOOK

lD'IAPPAM JArrNA STRING HOPPERS

Mi~,PNPrJS __ Ili= m~d.;;: \'i'ufh 'l'Ii 5Piiid",l w!:)!od-cn p~, much l:ik.i;::;fL 5p[ll,[l:h(:ittU mOlib;r, .;:LV.-:!oik~br'C frQm 'Il:ti)'st Soutb Indian and $[i Lankan groceries,

"['0 J1l~~ the illrifJppf.lfH: Add! ~ ~p tlf SIIi'Lt Mj ~:he D<ou:i:ng '!N'liIR:t'r and mix it .fi'LI.l'l!ill;r lI.1tt.O !ih~ AouiI" "''''L!ih a WO[Ki:r::n ,spoon_ The dmll:g1Ti ~holliid be thick and r110t oS"tkk to the lThix~ll,1!l container, Ta~ a liuih::' dol'i'Ugh ~!l'icl p'Ut into the idi~,PN',rJ ~11li;::!>.S ':lInd. p~5£ out the d(l!~~.Mih 5!:lrin~s ilii :) ci"1:"(:lI,llo,lil" m(,i~i.{l(n, over idJ!app,~m :st.t:a.m~n.._ Sb:3M lite j'dit;l,pJnr;rrJ 'fi~iI" ,1iJ.-,2:5 minures, Serve fuil" dlunn~r or lunch '~vhh .rodi ~)iI" il;'llo:mll,lt ~hl) ... :ncy"

,~ VADAJ dr OTHER SNACKS ~

Vadt:lJ~ are sp~cy donuts ~t:r'i/oL'id, as 9 ~n9idk '01" p,rru'.::rila ftlr special Occ2lsionS_ 0.fk:1l eaten plain, l:ht'}' are scmetisnes served with $am,bn~ or $aFrl'cf}t:lr ~Jr sosked un Y'lJgu:rL

,-u~ md' DaJ Vad' a~ i}~"",(h...6i' ,et1~:I~)

- - - - :__". - - - _" _ _ - -- ~ ~ .. , ~")!) !'!~- -' ~!I.J' ~ .

] ~I!IP 'I;uad d~1 2. gu<:,:;:n d~Iic..5 ghee

1. nnien !;1,l,rry' ]~'!.'~5 salt

Sook fhc d!lil in water f'f,l,r ..;I, '11:(11,1,1:$, lJ~in ljjnd griTld, to a ~!."JI::I!I"!)C p;!l!;!1:C- M i.n;o; !:hol;:' onion ,::lind "1h~1ic..5,, Aclcl M'.I the (lid with salt and cur~ leaves, Stir '~'1dl...1'('.1 make each vadai, mil "", 5R'1;;':!11, piece of dou,[:!:ih :intl:) (3, ball !lind 'Illj:Lt1:cJl it.. Vll1'd.:1'is;!l~ u~u".'li'lly !libcoutt:2 I tl" ilii ,di!lirnic~'(:iI" :and. ~nl~imC-5 h(3,'IfL"; 1!1, h(~I.c in the middle lib, <fI, c!onutt.. n~p fry the iVadai In :Il:h~ Il.Intilllo'ld~ ( __ houl'.5 mi I:lil;J~~5).

1 cup dli1lI1!r.i;;;i d~l 2 dried red chilies &ah

Chai1~ua ,D~l Vadaj (Jaff~a Stile) 1 onion

currv ]~'!I1i!S ghee


lI'H ~ R~C] P~ES

'~ cup II ra cl d1l!'1

2-3- fresh green ~hil,[es ghee for deep fryiHC,

:;:; tbsp roasted curngl1l powder

Daht Vad'ai

1 N cUp' grCt;:1lI .sp'l lt I:lllllllg d!)l s~lt to teste

6, ,c~~ps pbil1l }'4J'g~ut I .'b~ chili f'owde~

.s"UOf' (o~IJomd)

] lbsp gh~ i 12 11p rlilustai\ii ghee

,sw-eel .an·t! sour Si:iut.e' CuffV' ~e.a.~s

"

:~" round bal~ of tamarind 1 ,cup j8~reTr

'w<'l~h the il<l:i.l1:'ilirina and soak it il~ Ifl';::ljjp of 'f,1:il.tE'r.ln. ~he ~me' water also seak ja~g,ef!l, Let mixture st~.tId :u 12 hDolH Ithof'tl. pOUlt il'l.lCi; strnineii" ;;u'lil. 'E'X~,t'.jltt the- pu1w with the h-ellp of tile SpOOIil.

'L7iid'liii ... Se a k both the' dals 'Cf'o\e,t'tliught. Drain <lind grind to <li fine t-iil.\Sre UDl a blender, IIIlotlJg. 'iiii':!.l the dillies. Add a little ~~lteL' gftldmlUy to form a thick paste, Add salr <lind [I] ix ~ho~'{I'Ughly, Set aside, I tli a ~O'WI, place a h.l:Il,{lful of silil.l to j cups oJ '\'¥<'It-e:r, \~{et ymu ~:Ins ~i,\'u~'h water ,ilItlidi take small balls of ~iIe. :il1tleiti:i~;g them 'WUIJl till~ell's. then. plill!::J.~lg them into hOI: ghee, Fry UlitiJ ~oJdf'i~. 1)I'O'Wll, Drain ~il~em. on .P~lPf''f t'm!ff'~s. SOOk. cook.edl·'V'~d;)i50 In hot salt w a ter mixture for hillf an hOl.Llr. When .so~t remove .;li~ldI squeeze GliI~: the' w:a~r between YD1U p~bns, ~'Be-:a)t .file }'{!f.;liI~~: aad soak vadais ill it Spri~~· kle 'With Cl'imUIil seed '1I111J chili jj<lwrJe~ ,illild trU:i:iJitrind. sauce as ,des~Je,d, Serve in LnrJiv:i.d:uitl. dishes,

Ka:lldla:i: Sllnd,~d

LE['o.,1Ti] L SNACK fOR GAINESBA CBj\TU~UI'U

:~t.l. cup' 'j.'fhDle channa d2l~ '~ HI' '11fII1)I5t.1.l-Q

'~ oI;.1,lp f~5h ~!I"l!ifl;!d o:;i0[)11'1,:rt

i I:btp Hih&

1 lb:5op .sli.o:;:J g~ en-ilk5- 1/2 1'Sp salt

Seak thl! ,dB1 t!vr:,rni!;ht.. "i,I;;a~h and then boil the cilal :l.n wlIIM:r [()(' 45 minutes, (JIr until tender . Drain, Fit)! the mustard seeds in ghee unlul, th~r pop, Add. .:ht' c:hiihe~. ,and! cnrunut, S~ir Ior j murl!l.ll~~" Add Illle· channa and ~8h~ MlX ~,\fIl"I ..

This reCipe C<i:o, be miJ:rlle- with lilil)' dried pea or besn, ,e\oie-ril ~J/'i!h beans that hi:lf"",f' been l'd~o~~d to S po ro ti.t. J o :Sp .I'(HH. Ib eil! ui-S, so ilk f or :~ 2 iIl;O u rs i!lii d Sji re.ad ,(Iii a w"E't to'Wt!l.. Le t ~liJltd ('0 i' 2 4 ~I;Qo lU s. kee p:i:r.I,~ IT!Ioisi.. ·V"~h. spr,ol!l~s well to r,em!lVe skj.tl&


MONK'5 COOKBOOK

B'otut'a (Jdffild SI}"le) POTA.TO CROQUETT.E FOR LU[\'O-I!

l.!1lb potatoes J g~~l chilies

1. large onion :2 t~sp ghee

l.f4: tsp muslard seeds ~It

112 tsp iIl:r..ad dl:ll CtIlt'r leaves

1. cup channa dllll fleur coriander leaves

Boil the f'O~'<l.tlles. 'peel and! Il~<tsh them, Mince the onion and chilies. HeM the ghee and fry the :milSlE!lr.d seeds Z1ltd, 11.:tr..iJil, d<il Wb~TI the s-eeds Si.0p pCtP'P,i;['J,g, <ildd the onion arid -thiJ;i,fS- iJnd shr. ,8U ftve m.[tlilJleS, Add! tile' potatoes and. 114 cup ef'water 'with the ~lh and sinnll~ej lli~.ti~ tender; F;[I]~ extra spiGe, tJ,dil. 112 ttlLlespoot.l, ('l1~i iP(ii':wJeii". rtelitiow (OOm, fi:r.e, Let >1:00.1. dig.'I:i.tly ~J1d roJJ inl(;Qo sm<'Jll LaUs, Mix ~he dla:I1I[1II:i chil flour 't-y'j,lh eil1o'lJgh cool ~/f,al,ei' '[II) make !II lhin ool te:r., Add. S-i:IIh. lind :l t.I!iMespoon rice (iii" 'ii!!~Ie.il!~, nOtH" Dip tht potato balls in the bauer ilnrJ fry iri Jeep ~hee ijultil g'Oki.en, (:iibout 5 mi:[lIlJ!~es)_

'Vegctt::ll b It'!, Sam'D,s,tJ'

NORTH INDIAN :1:: NCI-IILADA- TYP!E.lUNCH SN.',ACK

F-im.inl!l;

~ bi~, ],}O't~U~~5~ -dL~d :i~~t te t,.15te

1 cup shelled g!i«:1iI peas, ~(!ii1lrsely chopped

1. (.II, cup ghee lemon ;~~ic~'

Dough:

2 cups who~e wheat (10LIII' 1 tb~p' y-ogutt

ghee for cileitp fr)<lng

4 tfu,sp ghee ~It 'l1O taste

l~l'JI::JJ~': and :grind~

S'-<G whole red ~C.I!P!i;~

Heat ghl:t:" Bind add pinch ,0£ ,cumil1l ~~..:I_ VJ1.ttil1 DrD\Vn, add P[}~:ilitAJc:::i. Fry U'i<\r:.r medium untj] I.un~'i~ half d.vll~_ Add p:f'a:s. snd s::d~, ::md !!iti:r-:ft)" f~J" 10-1 j IlJlunukS, mr.li!li::'" I.J!ntil i'fllxler. Add i:%'lili~ltd !!i~rctS, 8i11d lemon jllJiC"..:: ,am~ L:."'>tp stiJ",d:n:g untj] dry_ Set aslde and cool.


lI'H ~ R~C] P~ES

Combine wheat dour and ghiIiN in ;'I, Ibo~""'l. Milo; to:,gmh~~' '~!lld~ bends '~UHi] it basa {:Q:ns,ht~;;;y efcom meal; Add yogurt and 5alt. Mix 'l/lf€U. Slowly add w-ateC' and k~eoo dotli!:h until :soft and smoeth Cever with 1) damp cloth 1)od set ~sid('! for 1)0 hO'IJ,t·"

~'Fll'.iml h~~h about an i!l]dl '(liD" !j:\'il(ll Urli di:unctcr: R2inC-Il iru~0 drdi;.Cj, O,l.t in ih2i~[_ F0i1" cacl:i ~mg:;.;;l. h,5~U) Ill:i~ ~m~ ha~f 9I~lrrl! and rellthe other inoo a hollow cnne, ,Pinch I:he· seams t@~t:h(!f" and, :fiJLL onne with ~lht;;, pot2i~m-rC3l5 'fiillin,g" 2ib[)~wt 2/3 of till;:: ~nc and pr,~ firmly the: ~n:(l' l'!;'l0 od~~ ~)fi,~ll:i 31 'I1Il[)l~~tt;:n:od fln~iI"!;) to scel, Ther h~"'1;: ~~ be ~!idl ~~rw; !;O 1,l!;. J1(1.1: ro il:'l'~~Il:. {lil}~1'i ~~Ic fry.ing., H~~ .~ihcc fOil" d~ep' ~i.r1!Ej_ Fry sarunsas I'm~ ~o.l.d~!n bFti'ic'i!n_ S(r¥(:' wsrrn ~)f'i~:h ~:l:Ullil.FUnd !!;iT oI;.'{.Ir1:3!ndt;:T oI;.hrl.l.t[1:C~I:

Pap~dmns:

UiNTll. 'W.A_FEI~S

,P~pt:l'd~.tm are p!)GJ'i;;r' .11i'l1. deep fried kl'itul \1l1,lfoC'T:5 'U~51.1,!)lIy :51;1."1{COO, witn '1,1;.lrI,h, They arc available i!l!t mo~~' Indian ;'I1THl Sri L>ll:!bn grccerles ;;md ~Ll wrtliiin ihe"lth-r{i{id stores, To m;(!k;oe- p~p<:1dt"!!Ill~ 'hiir.'!lt ~hcc if] :) .s~,110'i<'i! frying iP~n unrll iho~ but. not :;'nl;IJking., (S~,n l.\l'i:~:h M~h hC1'l,'t then 't~Jr.T1 to ~ 'kn'!."Cr wt~illg,) Wipe- off,~.;;;ess lenril p;lf'izyJ~i!" frem !l."l)ch p~!]};(!(bm 1iil!'icl gmif'1y ]yb~ into ~h~. The P1)P.OO;'l'!111 'I-il'ial iIumeditUely expand. lUlu "bout ;5. seconds Hun l~ over to cook the other side, pressing irrto ~he- gh~ ;'ITIl' ;"!.~·~5, 'th»~ 'fIYU, noti{j~ uncooked. 'rum ;'I:lf.Lln 1)rter .mo.ihe-r 'fir,1>e: Sei:Ondi5" wok two more secends rhen remove from ghee, Hold ]0'[' ~ JJlQJU-e-nt ~Q drip dr",in LInd srere in se-rving eontainet; P<1lp.ld~lJns are rJOc&OO. ,ust before lunch. f]m.e, so they are still (:run('hy when served,

3 cups rice flour

] 111 ceeonuts, grated

] 1/4 CLIp€' bJ1J.1d:. peas 'poowcl:e-t' ] dessert SPOOIiI ghee

ghet" f't1r il~lP frrll:1ilj

Dry t'lDi."Is:~. rice "fl\mu, MJlk g~,illt,OO. coC'ml!j~: twiee, boy so-mkiil.g ,~5 .i.l1iiitliute-s.ii1 ,~.2, ruiPs. water and ,pJ"eSS.itl;g lfi1ro[~~~ <II fine straunE'.l:', Boil. eeeonur milk well, Put other ingredients in a '-"!)'WI ~if.ilh sa~~: to .i)Ste. Mix ~n ,f'J]:OIIS&i roOOlilillt miilk W mske ,iii th~cl.. dough. Pilil. the: mlJlfr .. koo mould 'Initi, press the mU:i:1L:lk~ ,diLspe.~sii~lg dough Li'ii circles, ento a plate or b<'ltl.<'iJl<'l leaf (o-r dl.l:'ettHy into the ghee), Deep f~y in hot g Iii ee in .. miLl.et ,0 r p<lJi.

I .:bs.p sesame see-d. I .:sp black peppeli'

~ .tp S(}(Ii!).li cumin ~o~!ldet S<l!i.t,


MONK'5 COOKBOOK

Vegetab.'e P;~k~m FRml!J V,EGET ",\BlE ,1tiJ.\ LLS

2. c U ps d~ i ('J=. P ea flo ti r 1.f2 cup ,potil~:O

1. SmaU bunch {~n~O:I1i 1. tsp- t:oriiaJl1df'~ seed 1/4: tGp Ma.<dk J:K1J iP'::l" s.a~t

Peel ~lill(l, :s:h:recll the PCiiil.t'c!\. 'Fjnd~ chop the Spim!K:h ,i:lil1lcli O.l1ilOl1_ Grinclilhe' wri.:rm.tlfil' seed, red p-~pet;s and bl a ;::-1. pepwE'~S to a fine paste, M~ all the -ilIOOve ilflg~d~enrn with \'f.i'Il€'~ lll'~tiJ b .. rter resembles pan';::i:ike mixture, He;i ghee. Th cook, fOhill t'!}!J!ncli bi:iJts ~"i~h ~he bauer i:iInd drop one ,aU,;a ~itr1.e unl)l) hot gbee, 'Iurn 'with ,II! sltltt!:.il sptlOI1l and c'DOl. unti.~ dnne. ~f'JTIiI've !lind ,ditiliLLl!, Sl!':tvt'ihtlt W~~Jl dh'lllney"

1 C ti~, S h 1I1N1J~d .e:tJ.'l.lJ 1 flower 1 12 Ctip SpiitliilC.h

pinch {Jot l:t.akil1l~ :m,di.ll

;ghi?le foil' (1,&::1' Cryi:o"g

l-4, rod Pt:fif!:r!O

Q,uicik Len;ti.l ~fer RoUs

A S~MP.U: AND .DEUG~, ITFUL SNACK

2 medium iP(~.~mg~ b®ilri!, pccl'Cd and mashed

1 ::im~n jalapeno ",Mli~ chopped 1 n t5f' Sf!~t

1 medium onion. findr "hof'pod 1 tsp <CIJ..1TIri tll ~~OO,

1. ts.l} minced fresh gij\~1: 1 t~sp <'IJI~lPlUpOtle or whole wheat flour

1 (:up J}~l1S I mbs.p 'j;\t~ltoer ghee fOll'rrylt1!l:

4 pl;j i III 'jXJ:p:itds (I en til -WiIloe.t'S)

Coon bj:n~'IPOI~ro!iJSj chilL onion. g!ngolN. salt end cumin seed, Mb; t'h{i'["('.Iughly. [)u'i.id!1;l: ~tlto & portions, M~lh a paste wifh flour and I ~5p ~!later; MeallI1i!!hile heat ghee in fryer, IDip pt.lptJds, one ,t1i~. a time in one .;::up water roll' <1. few seconds, until softened, (Do not insert in water too !ong; it winl become difficult '~O werk with.) (I.i.n pa.p~d ~JlIh~lf with <1 kni~' 00 m~~' t.!NO semicireles, Place- one portion {If potato mj.x~ur:e on OHe end of semlclrcle, Overlilp the other end ~:o make a triangle, Se~J <dl3.i.~.le5 with paste m~dJE' with tloll.1r .. ~) fT:/ i~l ghee mHillight brewn, DII'i'I~il on paper t~~. Rofpeili: WLth remaining PQ!P~ds. Serve hot with mint sauce 011' tcmato clmtney.


lI'H ~ R~C] P~ES

.Jui':JI'C' r'rlL l'A ~1':ii:'O" nC'

~ J:qi ..... '~ A.!~ =h~' ··.v,j ~'

T~u:P:I;t:;ll:r,i;nld.G.j':n~i" Sa if.M C'€'

] 1.2 ru,p' (EJtt:ail'umJ in 'CUiP Wlllh~I"

] lbsp gun~,et, gil'.fJ.leil i clove sar.li(", crushecll

.l tsp a~n:u: ,Di.1Js;h(!t: :2 IE]? ,dink vi:lJ~'I.r

.l t Sf s Ui,~ 91 r :2 I:b ~~J Oi:! rn !ita rdh

ln he~ted ghee dJ8S0I'iif: S:U.g<lil'. then, s:3ilJi'e ga:rllC '.mcll gun~,et LlL"lItil golden, Sti.r in COil'n sttl'i:'tn, fi:'ii Jor I mirnue. iPuriiill,y. iJd\d tamarind and W,il!~,er '(~<'Il'<'I,re111 ,diMOoJve the II:.i:iimiJrind in the- 11;.ater first) ~IIttJ, \!iilleg.~t[;

.2 m,ps: S!!['IJl6I.ln~ '~ :g~ll ~hi.1i~

] /.1. t:;p mastard :;000:5; ~ilt

I 'On[UIli

:2 I:bs..p ,~i!]oE

In Ihs..p channs d:3~ curry ~efliV~5.

R~t semtiiLin!!l I!Intiil ]j:ght. SilJlclI~l1l;, Minc~ tJlt: 'OLlJiDIl1I ,lIJll1Id ,c:htilits.. Fry ~he R1I11.lrtilltdllietds: and dal in ~hel:, ~lllen ,1L·dd the union and chilies, \~,l,rn the .rm5din ~s dellil'; add rum CI!IP~, of ~v;ilter and, tht: talt. ,!IIncli currv lelll'v6., When the ~!I;ilt~r bCl]I:;,. sJuwlv Md. semolma tIIncl s.:i~ :i~, 'j1;'if'Ji! uY~r ]lIw ht-llt fut I:(n

, ,

eninutes, xr'ft' warra Or ,at roOm It:mptrnJtUin:'.

Mux_E'il ~\<~tlllbles mily be lulcl!!?il to. this dish if de-liir,~l: Clllrn1il, ,r:ab!L:il:!I~e. :g1"N!~1 bei:!.ns. and (;lIIshe~'/S; Mi:n,cf' the-m <lrrld fr.;.t ~'l!fiith the onLQ'f.I. When :r-oLi add 'l,'I<lJter, add One- Cup extra, iJOO, COliitinile- tis. dUi\fd.ecl. Upp'llmn is 11J10l.1: often servedasa brti:ikf'aS'i:.or suppet dish.

P1i:l1.chiam:rititilm HVE-NiECTAR SOlJ[FI INDMN PRAS.ADAM

., bananas

'~ 1<'1, cup fr~!.:;:~'{I<!j(' (U' orhe I.' !;-I. ~ ga r Fruits: dates, jak, llli!Jn~o! etc

:2 tbsp golden ~,Il~~ns

I ,c~~p honej' 2 .'bs-p ,~he.e

(hop d~tes, l~ ;;!l!1d mesh b~I!'!"I!11,l~, Crush !;I.~g:;!r i'!1:tiJ' ~!:'ml!'!l pi~e..<:;" t'vl~~ ~\'~rythi'!1g ~:hQroll_ll':h~" Thh 'dli:sh is ~u.q?{!I:r1;:d ][)T .:'hc ,nJdty on :;nll!;Jpidi.)l!J~ d;;i)'!; and served 3I~ PJ'asad~:fJ'J.


MONK'5 COOKBOOK

] 2: zucchdn i ; sliced ] b~Ub garlic, diced

1 lerge !lJIli91), chopped 2. packages toffiu

1. (.1, cup 'of.~ihee

1. 1 n inch ~jll1gcr 1 ~iUp of mint leaf

2 WP5, '01 1.3;[i1_;g~~ ].lquld Amino

StC'fun ~Ih~' ~t)fu then 5;)U1"(: illl glh~e with ,~arl.k :;!!lnd g.i'll:ger, Add, QniOIns, :;!!llIcl mint 'I~~[ 1J.li,fnen QI1i:iQInS, are ,ooobd; ;f!,QQ liquid .AJ;llill!o, Add euechini and conrinue cooking until soft. Serve at room 1'!S!mJ.l~n:!tl.lire, S.1~T\,'oC:S I o.

M::'II:i:rmt~ t~ tofu J~J !Ii ,LTlli"hm:: ~Jf saffl,'Dwt:r ~Ji~. l~J11O:Il Jl.ljOI:, ,Draw Liquid Al'n~ndi, gluHc Imd b~ti~ (IT alll}' ~~h hE: shs, [l.y m~~inat.i,ng tih~' ~~~flJ, wr. (:"8!11 ~p i~: it~'fIll ~~~b \'Il1itl!bml~: amy ,9!pproNlahLe: ~iJ!i~~, 'Of fuf,id v ,;:1;1'1,:1("_

1 b~ onion l S'ti:d:s (:i;d'C'rr 1 tbsp ghee

2. large ~ook..edi beer roots 2. iPh~ts veget<lbJe stock

Cut ~he cooked beets into pteccs, oJdd ro' lh~ ,~t.:!bk 51:Qc.k QT1d ii;ook rQT ;i!lbolit '~ 1:i!!)~_~I[, Huh tihil"l')!~I.r:lih ~1 sieve or l;qliJidi-~T find rerum '~O the ~t1J (o~' freeze at this po~nt if <Ceil 1',00). M ix the flour '~!luth a ~ittl!c milk and ~dd whot1'i the SiJUP is ho~ 5JlDmng 'Unti~ it thickens, ,AdJ, findy chopped herbs, fC~t

,Beei'~Ro~t .sQ~P

1 Q:Z whQI:i;i:-!»~l flour 1. (."1. pint miUk

1 up mi~oo herbs

1 up y.ea~t. IIDI:U,t1;ct :S1r.1SOI1l~ng

G(iJalii: M~SJl'd (O;;it:' Gtdlim)

SHVt~ PfllEM LX_ED (.D ~,RY POW]J-EllS R£C[PfE$ FOR COOKS IN A HUIlLlY

l) S.w~d, MJiil8idill,

1. ptilift rori!ilndet 'p.ow,d.e:r. 1. part cumin R:ecli

1./1 ~J8.rt :grtmnd .::inn8n:u:lll ] J2 P~ rt card :Urri@1iI1 powder ] /4 pi,lrt dC1'l1(" powder

4 ~iI.llPs. 4.::iI.lp:" i.::iI.lp:" .2: ~iU[p:;' 1. ~il,Jp


lI'H ~ R~C] P~ES

'2) 'rm!JtQ Curry M!iIi~];;Ii ] part coriander powder ] part eunnn !,\lowder

] part chili powder

] 1.2 part c.urry powder

.:I n~p:s " ,C!JPS "'CL~PS 2,tLilPS

,3) H~ M iiismi ii, :~ part rn~lIli1e

:~ ]1l11.rl: cumin poWdl::F ] l'l. ]JlaII: rurmeric

'~/4 part STIJUl1lcl mu!;~.l"d

5 'CUIp'S 5,cupE'

i In. Cl!Jpli I 1/11 'I!JPS

ij) Mnd Mllls~,b

] patr bl~d, pepper

,~ par I: coriander p owd e r 3/4 part t."'<l.r.;l!w~y seed

] 1.2 'pari, t<i.nl~Jti.(Err~ pm'ftl,e>[' ] 1.2 'pari, mus.tiliD'tl seeds

:~ (1. pari: 9irllislt seed

3 ,c~~p:s j ,c!JPS

1: 114, r;;ups i in. c!!.J~s i In. c.!!.J~::; I In. Cl!Jpcs

.5) On~lQ(IJ, (.:~.n"y Mii!!~3il~, '~ part fi;:nug;n;:ck F'i.)1II.'"(Ji:r' ] part mu~'mt"(l ~GOOS

] part coriander powder ] part curry powder

] 12 part tuemenc IPO~wdef ] t4 part greund mustard

:5 G,I!p;5 3 ,c~~p:s :3 ,c~~p:s 3,c!Jps

I 112 eups 3U'LLilP'

{;') :ltJaiidim Mii!Siiiiliil :~ part rny;tlllile

:~ ]Jlll.rl: cunain poWdl::F :~ pw1.rl: cnny pmvd~ ... '~ Jl~I.'I,t m~5t;:IJrd. 5~~S '~ part minced ~:rlk:

::; ,t.Ulp8 :5 ,cuIfE' j ,cupE'

3 ',up:5 3 "ul:t.S


MONK'5 COOKBOOK

i.) (YJ:'fY M~$;;I!b,

1 part coriander P<i",.....;J,,"L" 3/4, part fennel powder 3M part cumln powder lf4 ~)<'In d~ powder

1. ji<'llft curry plI'W4.f,1:'

112 part black peppt'r !jl'O'wde.t 1.14: pm.ift :gun,get' prO'!I!!iler

j. J4 p ar t 831t

1/4: part tUJ'JT.Lt:':r.LC pmvd!:r ] H, part 'Il:lUlSt~rd seeds

] J2 ro,ln (:l)'~lnti;;

lJ4, pan dnnamon powcler 114, part cardamom powder 1.14: part ;gLiIrHoC" ~0'WdE'~

1 wp l(j, cup 3'/4 cup l/4 (:IUji 1 (:Ijj~~ i/2 cup 1/4 cup j,f4 Cillp 1/4 CillP If"l, cup 11."1. il;iI,lp 1/4 (;UP 1/.:1 (;iUP 1/4 (:Illj)

1. oo:ffee pot water

1.f1ltSp ~i~ll~;!JiI't.I.otl, powder 1. thsp ~ill£et pawdet

1. tsp cillrd.iamom f"O'Wdle-~ 6 'loW nol(!, cleves

1 iI:'b.s]l' echinec i 3i 2 th,s:p' honey

Bring ~!f.aler Ilu boil lind add ,~pict8.., BrLLlig. '~o buiil, 8~jil1, tU!rn ,f11I1iLlJl~ .off <I.n[1 Ue~, £;tal]ciI r;;lit 12 hOU!rg .of o!J,'E:ltni,~I!iI'_ Drain w8'tt.r',iI!n1Idi discard tilt, pas.,)1 rol':s.:idiue ail thr:: b(rttDM_lA nl1le ~rl:'i<'t':i~ adequate to 'r:3:tch thl:: heavier R'£idu~_} W3imr.i the tea andadd honi::;r' jl!l!'il: before d.rinkin:g_ {HC:3i~jl]£; Hmnbl:':r 3ihm;-e 11 j.~

Kuph'a: TM: .(A'Nr~~'il:')

1 Up turmeric ~aiwde~ 1 t I!!; s p f -e,iti:'l,eI p ct'!!!fd Ii' r

1 tm.sp ch.iUu powder

1 14 t~p CSr!!l1Ine pi':m<deii' j, th~p alfal&

1 t~p ha:sJ1

(J:t.'8It: roamut in~.iW bowl, G:i1'Iducally.add m1.'bf':r while :klleecli.n~, the ruCOnuU, wu~h ~hlt hand to release the milk. Pn."SSing, 1:h:J:\tiIil~h ai nnt. .&tnil1:l!r and C3iiJdh milk in anether bowL Ca.nnoo, t1oo1mt :I1l1ul.ik i!i ;RvaiUllb!!: in mfrGt l1Ila;o~ ~.roDtry SWtri'~S ,iI!rlldi ne.'trny' all ,t.\Sii.aJl (oM shops,


lI'H ~ R~C] P~ES

~' DAlR'Y PRODUCTS ~

4. ",,:qJ:;' ~pin~,h. 'fi,ndy ;;hO:lnM;d ]12 t&p ginger-chili pt1iS~-e paneer cubes, fried 4tbsiJ'gh~

Til) m:i'!k't, p~n~; tniln,g 3, t~lIons of nrilk to ~ bO'it A~ seon ~5 .. he mHk starts 'tQ foam IIIp ~nd out of the rot, add :lIir~pll,'i: dd":T'fi!l~,lFLn}r lime jui~ IL1li!til th~ mill):, "'lrrdl~ fill\:!i!" rhmugh ,h~~ {10th O~· Q)~tDn. Press under' wejght for two hom's 10 remove l"E!tlililinillg liquid

Palak Pa~fUt'

I 5m~n (Inion, finely chopped 114, 1'51) numeric p![l~er

~wilt

-Salil~ onion:;. in &h~~ I!Inti.l 8,'CIld!::n .. S,ti!l" in &i:n~Er-ll;hili [MIst!:! and tnrrneric and fry hl!l" om: I1Jlinlil~_ Add :;.phllilil;h. 5::i1Ut ,and! h,1nf il;lI,lp water, Hr~[lJ,~ t(~ bll)i~_ C(~LJ;k, ~l'itUl. :;Jll1i1o~t cikm~" ~cn add frrcd, panccr cubes and, simmer fur.5 minutes, on !II medium flaJJl~'_

,;3 inch (:!j .I:'i i n g,~T .3 :fj;i!7WTi peppers

.3 tomatoes, 5UO"ld 3 Ib green peas

] tsp cumin ~(jdi ] tbsjl! cE!lY"E',nne

] tbsp coriander gh~f'

Pt?ll$ llii'ld' Pt1:ti!f.Q

3 .:l;is-p _"alt

I .'b:ij'l ground cumln I cup yogurt

2 .:b~) tomato pi.\S~:e I fb:ij.) suga:r

I t2 gjIJ.hllcKli 'iN a R: r I llij.i i1U.l'lI'iIe~ic.

I I L 'p-anf'.t'i:' d.l.tts~

Cover bottom orr I;)iIJi with ghee, Ad)d cumin seed and splces while heating, (RQ~M cumtn seed .1 ~inle ~" dry p<llil before ilId!du"~.} fWd tomatoes, ~jjlger ,ili"d :!l;r;!N!~l pf',(,}p.e]~ pli..lll"e<e' .• Saute for a ff'1!lr mim.ltes. Adtl rolili~.toQ [fl';}Ste, sug.u, p.e1JS <J.:lidi ~,r.lter, BOll 'jjJHi~ iPi?,iJ-S i:ilfld tomaaoes Eire ~~'ItU cooked, Sli!1:,€' pali€':f'r (as prepared ill ,!;I't'fV.l.Qu,s lrec.l..l;'.e-) UI~t") I !2~]~lch cubes <)jlJ .a.ddl to tJle boi~ing ~til~es.

G.h,~ CLAR[HED BUTTER

Put one poand of butter i~l ;:'I, h~,'i,F1. med,LUriii ·sii~ pan, Warm at medi ilm heat untiil the butter melts, Turn he i:iI I, to 101.¥ \vh~n butter Legjus to boil, ,iJiIlicli rol1l~iIl'IJt 'l\()! ,oook.. Do- not cover the ~JOl The butter will f~i!lltI, tIP' and sputter for j'W~i~e and 'then 1ltE',(!iiii f,(l quiet down. Stir oct<lsi,Q.t1a1l1y. I n U 2- ~0 15 minutes, it c'i'ot]U begili. to smd~ like popcorn I:md turn to, 'i:IIlo'ife:iy gold'f'.!:i, }l'f'HO'W color, Wh~tish cusds will htgin f(J,t.rlilul1l~ On the Dotli..U:m ,or th~ po~~ Wh~n these curds turn lJght tan, the ~he~ is.


MONK'5 COOKBOOK

l~!)dr. HI~rL1~ {[{JIm heat ~mm~i~oo~y and SITO'!bl dlit'{I'I;!~h a fine sie\\~ ~nro·"", dean, dry ~\l)[!t!J!~mi:~·.lf ~.Pt ,ru~rtigllt. ghee needs no refri!!:emt~on. It turns to a scrn' solid ;It room temperatere, Once fumiJiar wit'h dll,"i: precess, f~~ free tQ IH{I~~{:'S5 ~;;!rgoliT amounts of ibuin'(:r. 'lend tOii.: i;;OOking o("':rmt~~y. {Ol' ghoo burns elliSily, :acqui:ring a nutty !inld~ and ,iJj light brown eoier,

At K1i'I;t''1'i,':5 :H~ndu M{.I'Jl;;1:;,t,l;:ry. ;;I small hl!;n:Ii of J~rsi;y ~(~"lS 2:~:i'jr;: !1'.iur p3i5t~):r~:j. and provide 11m aband:;!!IITt :su],l'ply l')!f Org;:!nk rl)W m'ink. A large p~~~f!it.'lgoC of th~ 'is turned to ~"Jl)gu:rt. Not 'Only i 5 -:f"{,igu:rt c;:a5~i;:[ ~:(,i digc;::;-t tJ;;Ir!i raw milk, but i!: a]S!1'.i replenishes tnt: h~hny b~t(:t~ri~, :ru;:cl~d! in the ~J:lift;::;!~in~ tn hdp di~5t oth~ir f(!loos and ib:rc~k JiI}\vn tL')!Xin5. The best yo~".m is m~dc fresh in your 'Owm iki~hcn;, narurally $\!f«t ~lIi'it'h uo ~ngroo:i(l:tlltS added, Most (;.'Qrr! mcrclal ·)\O,fj;Il.!Tt conralus ~n~fidO'!l g~~m:) or il;hcmk~Ll;. ro' provi,d,r; a 'I{lnger shelf tuf:c" Yog!1iJi1: h 50 ~!5-y ~!l) nl~l;k~., V:)ri('J1!I5 type:;. {~f rO,~I,Llrt b~c:~:cni:::!, !l:;U~Il.n·(i ,;;; .. UI be lJ.oH~ht from cbeesc l1f];;!kin:!l, :jiJJp.IP~kn:, (OUi!" monastery's 50U!rW js :gW,,li;';Jl on ~[)i.,ge J J ,} '[:'0 make ~ large b;l~'Ch of)!{iguu, heat two ~ll]ons of milk III ill h~vy pot t{j, 19'.5;·E Thtm inuuedi:ilte1y place t~ [PQt Jl1 a b1)!$hll of (:001 ~lIi<Ltii:~·. Wh,"l.!1l! rhe milk reaches 110-12.0' r;. remevc the pot from fh~ basin, pour ~rJ 1 packets of culture and 5t~1r ~ently" If 'r.o~~r' room remperature maintains at abeur 7n~F, all ).'(11.] need do J:lex~' is "I{"!"oilll' the pot 'with ,jJJ thick rowel to keep the hear In, Let it stand for 12 hours, iIInd you will h~ fr-esh yoguu' 00' 5{:1\'O~. If ')!{ill I: room is not {:tJfI:50t,UU, find a wanu place: ~1 draftless cupfu;,.)(u{l, perhiJJps, "OJ even ~~ the oven, wher-e the pilot nght provides a 5t'eady '~T.,')rrtlit]l; 011' you Cilirl purchase a special yog:tirt-mak~rliC thermos from YO!Jr culture s!.i~phfr, ~,~e:fri~e~,il~:e<d" YOlrlliFI: bsts up 10 7 day'S, Strnin~ng fred~ )"(Ig!H~' IJll'O!]gllJ che-ese do~lh and ~ett~ilg L't s~'(md 5 hours win give you seur cream, The Ieftover liqllidi, called 'I,''fllofY, is a very' heald~ .clrink-mme ~y heca1thif'~ ~.~ thiJn the yo,~ulM:,

GUlf TflJirnl nail}' M.eu:u. at: Kauafuis :M:indu ,Mol.1as,ftery

1rhr.ee whelesome meals are served frem the mOilils~:ery's kitchen. Eillftlkf<'lst consists of yo,gu:rt, f.~l :f~iI.Ii!'S arid! seeds, U,hil.;::h is the pnmilJ.)' m.eilll coruistLI'~~ of rice ,iJmll!J (1irry" .oir.riIer is Hgh~.ei"- ;~.e,r.ai~y I:!i ~iI'i:iIin and <i. :9QUP .rni:ilde ~l/i!h ]efLlQii,l'tifS. from UlJ!nd:il, ,A1 Iunrh, (or optLmurn (ii~tuo.n, Wit foi~O'W the g~.i'tof',r.a1 gui<l,-e'Jin,f' of 2 pOi't~!)Jlg of s.til!ilth to 1 ra.~ti,O:i:'l. of prot.ei.i. MilfI,y Sa.i.iJtJiI Irildia.~ reeipes, 8'LJ{:h as idJi :lIncli ,itl1(Ji. i:iIfe made with 2 pilii'ts nee lind :l 'P~:i:'l ,(J~l:. JJro:';'idirilg.Ll! pei'fect. balsnee, Deep:FlfurM :fr}tKI~ art minimel: p(')pfJd'rum unc.f' ur tp,,,ie,e a wm, IlInd Mc1ai!!j: !lind 6tihi'i=t ,df'JjC3Cif'~ ,uJl1y On restive ,!)!Xl!lsicms"

B~ilstl: A. fH!e choice of n:"es.h and dried frljji~:s (Wf' have ,ilIOOtlJt 1M kinds (If ~Jt ~]:'ee-3 on the- property), seeds (SLilrit~O"''ie,t'. sesame, ,flLL"!: and oorn.etum~s plun,pkill1) anti, yogLilrt Supplements are also <),V3jbble', :indlldling ilutriti,{lj~~)n }':f'<lBt, A~~~One- ilutri~i(m suppleraent, ;?J~~J various seeds 3J~d spices


lI'H ~ R~C] P~ES

pr~riboo, for ind!i ... idtml oa,_n;! r....ook fmlp~rnm~mfS (,,~I]oo, dodl(!l!i), \~ avoid ,~:ti!ll2l, acidic fn~h'S; ILkI;',: pineapple Of ora 0 ges, 'Wu~h nuts (ioU d ried feuits. They.tuol? OK wi~ih neutral fuulH ~ilk..e apples and pears, but not ~;\!'i~h bananas, M(£iQJl:j;, WDell tl'il!)il~bI(:; are ~~OOfJ by ,tib(:!OO5(:11i~; bll.l~: ,tih~y dj~t 'QlI;!,idciYI and other breakfasr foods can be itllikeLli after 15 m~tlitlli!lS. RasaJ,tj is served u'oundllO!I_M.

fu:lln.ih~ This is th~ lli1a.in !1Jlt='S.1 ~~fth!:: .d~, t=n;[r:r~d li-lmrtl.y afit=1" nmm. ,v!h!::rI the hoDdr\ di&~~~~~ pmv'i;:F:.'i 3I~ strongest. Luach 'oon~ht.5 (,if:

'. Out, o:r SO:I11:~ti~J1ts. h'm rice .d:i£.bH: tI:mJ.allr plain hruwrI steamed rice', and whli!n thl! cheJs

IIIr,f' inSpitedlltl:l!n1i:1rincl ~ice, ~emon rice or al10. ther Y<L~ii<I!ljon_ '. Dlrl, krII{trtlbrl.or m,r.flMi'"_

'. O!Dca.s:i(]ua!lly (.oll special ,cl!R~) d(l5f.1i err iilrr. in additlou I~l the rice ..

'. Ollt' g~en curry-made with;it fres&i li"a£)1 'iI!!_getlllblo!! ('!N~ nal'ft- st!vt!l'lIl k.:inrlt. 'tr) ,d1tl.tl~e f[\tirnl ~;rmv,in,~ un ~ft:Jo::' 51-ac:rr. sanctuary).

'. One '\~~Rhk· OiITr:y ~ ]K,ltilt(~, :5.tr1l1g b~'I1!.~, P'L~l1.IIipldl1c, tar,t) ITJIm~ c~~"

l!l GIlt!' and U!i1ll8Il'f' t~l,_.tl, S{l!p,rJI~a~SJ chilltrte)t~ or padratlrs. IOft~['IJ it's. our much-loved ooc~~nll.ll:

:~):Im&al and, ::Ii :fr~h]r-ITh1Ldc fruit 'f-lT Illlliliiil: ~&il,.l!tJ11I;'Y (;JIum)_

'. YOS1!.1'1"t (each HtI;:mk ,~njof5. orbQiUt ~ 12 '!lip).

'. ".\n ,oo;::Ji~i[):IUtl 5~~~t. i1.1:'i,1,1;;1U}, ,b~'.~d (lr pt:l}'ill~t;lJn, '. r~,pt:ldn~r~ {line QC" t'JiiIo times aweek

[(j)lnn~t: This isa jjgnl • .rooo;',e-tl meal (ltak€'Jl.i:l!~1J1d, 6 PM), IJGu..LiIH).' runf.:itliing of quinos; .llilung beans ,Dr mllh::~: prepared ~n 21 va:r.'.i!l:"t)' t!f 'j.'fa}~ 3ilO:IJ1; "''Il~lh a Hght s.tl:.\V made :f~um 'l,'r.,gr.t2lhld: and. in/. ,Das,d, k~H.oF' dJ'(IIpat:li~:!Iire .mmr.trlm,t=:; served when IJ1.c:!' :1.l:l(~L1!lb; have m~lre t.Lm~ wlit&i kulaPrJ,f}r,r aile] coosnut ,du:dn!ty:


MONK'5 COOKBOOK

A$ ~-e were preparing this .. s~fIl:~~~ edi[(l)lli of [he MOfilt·s'· C!)(tkb(lioJ;: in Ap'r~l. of 199i. il: h8Ppened that ·Ol!lr a]fu:r\'oo:ill: doctor liIif!w ifl ~:ht!· lslands fur .an 81111u.al ched\;"-llIp ijJf tht- monastics" ht:ilh&i .. A~t.e:r a fl~U w~k of !!:oJ:21m~iIl:ill.:g each one (aga 17' 1:0 7i. mnst :i.11II ~1hdir ,40:; and jO~.). he remarked thld: this '1Ij/;,l£ the htal.thrl!tt ~;[\tI!1IP he I1l1id ii!'!.Il!r ~fl, and hi! has ~en m(lt'i: ,or thr!l.'UII .. HI:. llil,trilblil~l:::;' it to (~Uir fresh 911110:1 il:nmplf:td~1 ~~~nic fD-oo~ ihOilll(:-goown and. picktil, (~21ilr from the ~:rd~n~ tl'Jl 'i.}I,U ~l{I\id:;ln~c gf p~~h~dl2ind proo;ssoo, fQoos. and 00' the whnlcsome sdYiodl!lk and bal;SliI1i1:00 ~ifi::. HOOO 21ir and ~,y,rut!:r un 'DLU' ilibncil and. iii d:3~lr dose of h.c::3~in~ moout'llitio:n_

.H..c: !del 'I;IS 21 :ff;l,"l th~rJ&~ that :m:t)l pm..-c liI~ful tn ~Uir f.!imil}l5. health and ",..-cll-bd[lj.l;':~ '~I,I'&ikh '~!f{:' share here, f:vt:u 't~~ :;l:;pi:ri'll.! iI'Wh~~?' A:;;Plrin~ US(' ~;in~c:u 'in5~:J!d:' "(i:i 1;1,~cr~'=" Wi;;: ;:I~ikc& ""Y.g:)., ,~ilri:b'll:T h :m)" aspirin, Try ir; ] f~ 91~ :gg(lcil iii!;, :l'isp:i:rin f[)lm" pain, and iii: b.:;l~ I'.i!l;ilii~ of thoc- ~kt~· clf~.i" Try t~,'P''(l' ·~~roon:;. gf freshly :gr;;'Ii~i7iI gin,g~r next time ],ll;lin :;.i!:uikr;s (h reduces ~:in, hcl:p~, the ~I\lCr ,[1111(1, 'd:iin5· ~'h~' ibUood; whGr~$ ~~pirin bleaches end W~~:£n5' tlte- ~ivet·"

B~ ~h()! sald that g~l1i.l:'lcr' and turruerlc :1!TC ,l;Oi,JId. bk!li:)ldi dc~n5CI'"5. GingoC"r ihdBJ'5 d.i,gC$'tion~ I;l ~~- 5pQon b.doOw m(!<lls., Prsp .... re them as ;) w~ or Ii:lM grated ~.aw rhyzomes i'i'ith meals, ~p'<l)\'" ~ great for breakfast, giving good di~5flQJ] (eat the seeds itO i!:llimlnat~ WQrIDS) , 'Yo~urt rwiee ,ill dilY ~ wonderful and bdl~:ndll!g, His prime edict was ro ;"h",i1'/s c .... t:lJ! pro~'(lin witl1J 1) '1):rh!l)hy;d,~·.~~'(l" So if yoU! have rice, ib~ sureto eot h&llf;]s 111lUC'h beans er ,.:WJ ~iIl'i~1h ~~', or if '}'Ol1 !f'njoy potatoes O~ naehos, luke ~~1~m with OO'H.l-e" refned beans, tofu or ;:r.I(i'!:711JO, Lors (If liqnids are part. of h[s ~egLt1llen. 8,·10 glasses ~n a day {in,of~~!idit1:g teas, jukes, gtof.l

Oile teaspoon of tunnerle t~'!uCle' ~l. it;],Y is better f'Ol' any infhlll1i.l~:~)l'Y problem than over-theoi:OIl . mter rh.ilIrrll<'lCY ~in~fh Turmeric is a natar a 1 autibiotic, a Hlitli~C for the skin and promotes, poo~peil" metabolism i:r~ the boody. [t i.l.dis ill the digestion of pretein, SQ' is, good to add to :aU dills along wL~lh gi:il;g~:r., TIi.Uln~·ric helps i.llu'.inBil as ut' jl~;;::re:l.seS red bleed.cells, but decreases Mooil ,p-l a relet levels (hj~l :pl<'li:elets means, thick bleed and h.ighE'~ stroke risk}" He pri~s pln.e1l,pp~e because of its brorniiLili1lE', and .s!J.g~.enf;, eating, it :regularly. P':inealPple juh."f' decreases the inflamatien of large intestioes. Those with high bleed pressure can soak feet in. ire water before bed fot:;l better sJ:ee~ t1.11: night.

If'y.ou hl:ilVf: ski 111 problemi,. ,t.il!lte rOUIt fr.e·sh neem lesves morning and e~ning, bei:(Jte.iJ! rne.a1 or On an eMpty stomach, This "I-'l:iJn ,d.fi!lli" the skin, <'IJ~J, by tile way, alse k~~) mesquites and other insects :fmm LOl.b:erifiS y!)u, Do thi:s ('1)(i:' three months,

~JT, V~T1~ncilcr SO'dJl'ir, A)!u~elk ,&' N"'.tuir(~p:atthk Modkal Clunk 10025 NJt ":I,fh Str,m" ~!tl[-evuc; WA 96004

[lhol1le: W6-45J~81ll:;;:~ b.lf~: ~06-'151-2611)


lI'H ~ R~C] P~ES

.'i~ .... "J)'Ul 5(ns. GoJrL!1T1 oop'li~u:m.·j Am~nmth. Cuny • .:'! i

AI"II~(·. J'I~"llt~lii.i-.~I~ su i:>!ll'rl.·t

• 'ppl!!.'l, :MuJJ d'ome:iii;:::gj.. LI} .... prir.:.i. Ch.uln.::y. il'J!i

J'prl('IJ!~ Pf!.!lllJoil :]1'D11~1I!Jew. 10 .'5iltooi'-'_':.i, Fu!.!h aHif ...... tit.b,-1I ..... liiIi]r.Il. Y.I

'~:f1.~i'"""~' ~'I~ ! ~ ji,)'lIr~"oI<4L

}; YII PI.eJa, h.e-.:l1 It; ill [UfIJ ~ h, 12 A~I"I;(x!l~ EIIN~~ I.l<:Ilh. M' ~~n<l Cmil' (JaW'ffi! 5l:;I~'f..1j.1 Ila..n ~ nil fiki: Q.m:'!. IffiI

t'41!~jj" ""'..,,1 (l:"Iffito"' ~[~Id ... (i.J. ~~",IIUr'!l.d unil CI.lr[)". D0

l1a..n~mH. MIIdiil.1?'I1"Ildli~iiXII ~il]Ii:eIt'illn}.

LIJ"

~-.;:il L(o;j, .. (·s. ~i:mm"GI &nf"lmlll, 01- B.:r L~'iC;;. 1..21 usu S 1110 b-liI is • .:I,

~I OJ·H~. 5!-~

~Ht...1i'I S~lDb~1 (J;!Ilfn~ SLy!:ol-).·ti6 Ik-.:! t-1t!.1l'I Sot! p. :u

tkl.:1-~bi0 C ... rf)'-. 5 L ~1l>.]h:l;in~m.U

Bil~~r Mdo::illl. :M.!irnDG"dil:OJ. rharaneia, :i ~ !:!ob>;:~ r.,·!>I),;r tt!.;.,· (1~II!j" !jr!okj. 41J" ~ko:k. ~pp~r, Piper n.i~ru:m, 2

[S.u l-.cl ~ f);!!1"f nil ii i-}"t.e). 1 Ii

DWMi'lJIi! C!.!if~,.oii~-~a

~IT.i!l!'-.j'1}

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