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Maharishi Ayurveda
Menu Online Cooking Event

Menu Online-Cooking-Event

The ayurvedic health system recommend combining all six tastes (sweet, sour, salty, spicy, bitter and astringent) in our meals. In this way, we support our dosha balance in a natural and simple way.

A good example of a balanced combination of delicious vegetarian dishes is this menu created by Ayurvedic chef and vitality cook Heide Maria Vendler for our first online cooking event. From apple chutney to courgette coconut raita, the experienced cook shows how easy it can be to conjure up healthy Ayurvedic delicacies. We hope you enjoy cooking this menu.

 

 

 

Sweet Potato, Spinach & Coconut Curry

Sweet Potato, Spinach & Coconut Curry

Ingredients for 4 servings each

  • 700 g sweet potatoes
  • 150 g baby spinach
  • 10 cm long leek (use celery as substitute)
  • 1 tbsp coconut oil
  • 2 cm fresh ginger
  • 1 tsp black mustard seeds
  • 2 cm cinnamon stick
  • 2 cloves

Preparation
Peel sweet potatoes and cut into 2x2 cm cubes; cut leek or celery into fine slices and finely chop ginger.
Heat coconut oil in a saucepan. Roast mustard seeds until they pop. Briefly remove saucepan from the heat. Add ginger, cardamom pods, cinnamon stick and sugar and roast the mix until fragrant.
Then add the sweet potato cubes, sliced leek or celery and remaining spices. Lightly sauté. Pour in the vegetable stock or water and coconut milk and let simmer for approx. 15 minutes. Add the rinsed spinach and bring the curry to one last boil. Season to taste with lemon juice, lemon zest and salt. Sprinkle fresh parsley on top.

Dosha-Tip:
To decrease Pitta, use no lemon - and coriander instead of parsley.
To decrease Kapha, add some chilli powder.

 

Mung Dal

Mung Dal

Ingredients for 4 servings each

Preparation
Rinse the split/peeled mung beans in a sieve and let sit.
Heat ghee (or coconut, olive oil) in a saucepan and carefully roast the mustard seeds until they begin to pop. Remove saucepan from the heat and add sugar, chopped ginger, cinnamon and bay leaves and stir until you notice a fine aroma. Now add the beans and remaining spices and gently sauté until fragrant. Pour in water or vegetable stock, bring to a good boil, then cover the pot and let simmer for approx. 25 minutes. Stir in the cream or coconut milk, lemon juice and zest, season with salt and pepper and sprinkle with fresh parsley.

Dosha-Tip:
To reduce Kapha, add some additional pepper and use only 1 tablespoon of coconut oil, but no coconut milk or whipped cream.
To reduce Pitta, do not use black mustard seeds and use only a small amount of lemon juice.

 

Fresh Herb Pakoras

Fresh Herb Pakoras

Vata –, Pitta +, Kapha +

Ingredients for 4 servings each

  • 50 g fine spelt flour
  • 50 g chickpea flour
  • ½ courgette
  • 50 g fresh herbs (coriander and parsley)
  • 2 tsp Vata Churna
  • pinch of chili powder
  • 80 ml cold mineral water
  • Cold-pressed organic rapeseed

Preparation
Finely chop herbs and coarsely grate courgette.
Mix all ingredients together and let sit for at least 10 minutes.
Heat rapeseed oil in a small saucepan.
Using two spoons, drop small amounts of mixture into the oil and fry until pakoras are golden brown. Drain on paper towel and keep warm.

Pakoras increase Pitta, but fresh coriander balances this.

 

Apple Chutney

Apple Chutney

Ingredients for 4 servings each

  • 4 tart apples
  • 2 cm piece of fresh ginger
  • ½ tsp turmeric
  • 1 tsp cardamom
  • 3 cloves
  • 10 tbsp water
  • 1 handful of raisins
  • 2 tbsp maple syrup
  • 1 tbsp lemon juice

Preparation
Peel apples and cut into small cubes. Finely grate or chop the ginger. Combine all ingredients in a small saucepan. Bring chutney to a good boil, then reduce heat and let simmer for approx. 20 minutes.

Dosha-Tip:
To reduce Vata, add one tsp of ghee or coconut oil.
To reduce Pitta, do not use lemon juice and pepper.
To reduce Kapha, add a little chilli powder.

 

Red Cabbage

Red Cabbage

Vata +, Pitta +, Kapha –

Ingredients for 4 servings each

  • 300 g red cabbage
  • 1 tbsp ghee or coconut oil (or rapeseed oil)
  • 1 tsp raw cane sugar
  • 1–2 tsp salt
  • 1 orange
  • 50 ml water

Preparation
Finely chop cabbage.
Heat ghee or coconut oil in a saucepan, stir in cane sugar until lightly caramelised, then add cabbage.
Add garam masala and salt and lightly sauté for a few minutes.
Finally add orange juice and water and steam for approx. 20 minutes.

 

Courgette & Coconut Raita

Courgette & Coconut Raita

Vata +, Pitta –, Kapha +

Ingredients for 4 servings each

  • ½ courgette
  • 1 cup creamy coconut yogurt

Preparation
Coarsely grate courgette. Briefly fry up with ghee or coconut oil and cumin seeds and let cool. Crush dried mint leaves. Combine all ingredients into a creamy sauce and flavour to your taste.

 

Basmati Rice

Basmati Rice

Ingredients for 4 servings each

Preparation
Rinse rice until water is clear. Add water, at a ratio of 1:1.5, and salt and bring to a boil. Reduce heat to minimum and let simmer until cooked.

 

Your shopping list

Cereals and pulses

Spices

Vegetables

  • 700 g Sweet potato
  • 150 g Baby spinach
  • 1 pc. Leek (or celery)
  • 300 g Red cabbage
  • 1 pc. Courgettes
  • 1 pc. Orange
  • 4 pcs. Apples
  • 1 pc. Lemon
  • Fresh ginger
  • Fresh parsley and coriander
  • Mint dried or fresh

Other

  • Coconut oil, rapeseed oil, ghee
  • Coconut milk 1 can 200 ml
  • Whipped cream (vegan alternative: coconut milk)
  • Coconut yoghurt vegan
  • Mineral water
  • Sultanas
  • Maple syrup
  • Raw cane sugar