The Golden Beverage – With a Twist

Golden beverage in a mug

I just threw some ingredients together last morning to prepare my morning beverage. Actually, there was a reason that sparked my creativity. My youngest was feeling a little iffy and seemed to be struggling with a mild congestion & slight cough for two days. He insisted on having his yellow milk before school yesterday. I obliged.

There is something really therapeutic about rubbing fresh turmeric root on a grinding stone. My little grinding stone was in a moving box and I didn’t have the heart to rub turmeric root in my white ceramic mortar & pestle.

I digress.

After my son left, I was left thinking of the bug doing its rounds, other more serious bugs also lurking about. I paid thought to my child’s intuitive reach to the herb that comforted and soothed his boo boo.

But my beverage was not as innocent as his. I threw in some other ingredients – my mind & thoughts working simultaneously with Ayurveda one one side, my needs and wants on the other.

What did I want last morning? What did I need?

I wanted creamy richness. I wanted to soothe myself for self-care. Yet, I wanted the familiarity of coffee or tea. I wanted a mouth full of flavor reminiscent of home. I needed a deeply satisfying sense of tethering & grounding as I was settling down to swadhyaya and then some goal setting. I needed to stay the course. I needed comfort. I also needed to have my immune reserves in top notch condition.

The weather was shifting. The past few days had been unprecedentedly hot for mid February in Bangalore and the viral fevers were testimony to an erratic Vata period.

I put together my Golden Beverage with a twist.

The twist included a small shot of organic filter coffee. A bit of a stimulant, coffee, but my small shot was my teensie sin to the potion. Any aggravated Vata would be taken care of by my next ingredient.

It also involved thick, whisked coconut milk. I whisked it with some virgin cold pressed coconut oil. Now, you can take the girl out of Mangalore, but never the coastal goodness out of her! Everything about coconut screams home, nourishment, nurturing, stability, goodness, mama, and delicious flavor! This is the creamer I wanted. Coconut is a great balancer for Vata & Pitta and I was careful not to overdose on it, so my Kapha was well looked after. To keep the beverage warm, I placed the whisked coconut milk in a bowl of boiling water so it would be warm.

I didn’t have vanilla pods – vanilla brings out the coconut better, I hear, but I’m not a vanilla person… so I sprinkled in a dash of cinnamon & nutmeg both are wonderfully grounding balancers of Vata & Kapha.

To assemble, I put in a few pieces of palm jaggery powder in my mug and a whole tsp of ground turmeric.

Palm jaggery is special because my earliest memories of visits to Mangalore involved ‘godachi kaapi‘ – jaggery coffee. This jaggery is a great mineral resource – rich in Iron, Magnesium and B vitamins.

And, well, the tridoshic turmeric needs absolutely no intro.

Put them all together and sit in the quiet of a house after the morning ‘off to school’ rush – the beverage is a soothing treat to the senses – relief & respite.

 

 

The Ayurveda of Ash Gourd Stew

59475754_2422322344446562_4178914316134645760_o
Ash gourd stew served over steaming rice

A few months ago I shared The Carrot Halwa Insight after a random mood to make the dessert to surprise the kids! My penchant for all things Mangalorean is still strong. Our dinner frequently includes coastal recipes and last evening was no different. We had a simple dinner of ash gourd stew with rice.

Firstly, I love ash gourd. I love it as a raw raita, or ash gourd juice, as Agra ka petha or with prawns. I just love the delicate flesh of the gourd that melts in the mouth and leaves you with the gentle and light taste of freshness. But beyond the taste, there are so many more reasons to love it.

Ash gourd also known as ash pumpkin or Winter melon is so called because of the ash-like waxy coating on it’s skin. It is easily digested, has a cooling effect on the body and hence great for acid reflux or other inflammatory GI conditions. It is used extensively in preparing various Ayurvedic remedies.

One of the coolest things (pun intended) is that it is one of the vegetables of highest prana (superfood for yogis!) and is a wonderful addition to those convalescing from illness.

Some folk tales often told of prana being offered to Brahmins in exchange for priestly work. Even today, you’ll see many temple offerings and sacrifices involve ash pumpkins. A side story involved Brahmins actually ensuring that this high prana (and high brain power inducing vegetable) came only to them (controversy alert!) Anyway, today, the ash gourd is available to all, at least in India. It is also a vegetable that can last for a very, very long time.

In winters, it is best consumed as stew as it balances Pitta but more importantly Vata (something we need in winters) and better had for dinner, being Pitta and later Vata times of the day.

Now, for my Mama’s stew recipe – it is super simple!

  • Cook diced ash gourd along with finely sliced onions in 2 cups of thin coconut milk.
  • Add some salt, stew mix (turmeric, Kashmir chili, cumin, coriander, cinnamon stick, cloves, ginger, asafoetida all ground together).
  • When it is almost cooked, add 1 cup of thick coconut milk.
  • Temper with mustard seeds and curry leaves in coconut oil.
  • I sometimes stir in a little bit of kasuri methi.

The reason this stew is such awesome winter dish has got loads to do with the lovely blend of spices – the crown jewels of Ayurvedic cooking! The lightness and simplicity of the gourd along the grounding kapha nourishment of coconut milk and their combined effort to balance vata & pitta… omg! I think I feel some cravings rising already!

And when you use all your senses, a dish of that simple pale red/orange color starkly contrasting against the white steamed rice – the fragrance of the herbs and spices – your digestive agni is definitely stoked & ready to tuck into this wholesome loveliness!

To me, this stew is a reminder of home – of my mother and grandmother and their kitchen of nurturing warmth and nourishment. It makes me feel loved with their tenderness of serving with love and care. I connects me with my culture, the smell of earth and raw goodness. It tastes of love and reminds me of who I am and where I come from and that I belong.

Workplace Wellness Series #1: Eating Well At Work

orange-287179_1280

Diet is the number one factor that impacts health status (Journal of the American Medical Association) & that healthier diets could save one in five lives every year! Even more than tobacco and high blood pressure. Workplace stress is an often cited cause for a lot of modern and urban lifestyle diseases and disorders. Poor diet and eating patterns are one of the largest contributors to increasing stress. Interestingly, while corporate wellbeing programs take into account employee physical and physiological health, nutrition and diet usually miss the spotlight. Beyond satisfying the taste buds food, nutrition plays an integral part not only in managing energy levels during working hours and ensuring optimized productivity but also towards general health markers overall.

Here are some tips to make eating well a part of your working experience:

  • Start with a good breakfast – Skipping breakfast or eating a sugary snack-bar on the run does very little to sustain energy levels during the day. A nutritious and balanced breakfast can go a long way to in managing them. Not all body constitution types would find it necessary to have a big breakfast. If you find yourself running low on fuel even before lunch hour strikes, then chances are a breakfast of slow-releasing energy would be a better option that a snack bar or sugary cereal that would create a sugar spike and crash.
  • Pack your own lunch – It’s a usual trend to and a very tempting one to just go out for lunch with your team mates or just order in something quick (and relatively unhealthy). Planning and packing in a quick lunch can be healthier where you can ensure that your daily requirements of carbs, protein, healthy fats and other nutrients are taken care of. There is also the opportunity to bond with team mates in the office itself! Which brings me to the next pointer…
  • Head to the office dining area! – Eating at your desk may be a tempting idea especially if you would be looking at multi-tasking. However, studies show that eating in a calm atmosphere is much better for the digestive process. Eating in the company of your colleagues (read pleasant company and ideally not discussing work!) adds to the experience of eating calmly and enjoying the mealtime. The break often does wonders when you get back to the task after the meal.
  • Focus on your food – Aim for at least one meal a week where you can eat in complete silence. Mindful eating can do wonders as a way of relaxation as well as a means to reduce the extra chatter from the mind. Of course, you can choose to dinnertime for this practice, but some time out from the work day is a great practice for concentrated mindfulness – paying attention to every bite, every morsel, the burst of flavors and textures, colors and aromas of spices or herbs. One step further would be attempting this with your eyes closed! I invite you to try it even if just for a moment! (and leave me a comment! 🙂 )
  • Snack smart – It is very tempting to reach out for the sinful, sugary (or salty) snacks when hit by a craving or sudden hunger pang. It helps to plan for these – let’s face it, we all have them, might as well plan for them. Keeping some small portions of fruit-nut mixes or trail mix in your drawer or packing some nuts, carrot / cucumber / celery sticks with a hummus dip along with your lunch is a good idea too!
  • Stay hydrated – Many of us seem to confuse the sensations of hunger with that of thirst – making us reach for a snack when we actually need water. Air conditioning also factors in with reduced urge to drink water and adds to dehydration. If you tend to forget, put in an hourly pop-up reminder on your calendar to ensure you have a glass of water.
  • Eat to De-stress – Make sure you include foods that can help to combat the effects of stress on the body. The Ayurvedic herb, ashwagandha (Indian ginseng) is a good supplement classified as an adaptogen to help the body manage stress. A variety of seasonal fruits and vegetables also add vitamins and minerals to the daily intake. Ensure omega 3s are a part of your diet as they can positively influence cardiovascular health as well as anxiety and depression.
  • Supplement when necessary – Stress has a way of depleting the vitamin reserves and/or the absorption of essential nutrients in the body. Vitamin C has been shown to deplete under stressful conditions. When excessive workplace stress may lead to insufficient nutrition from an average diet, it is worthwhile to supplement with high quality multivitamins, Omega 3s and essential nutrients – preferably organic. Read labels and research manufacturer guidelines taking care to watch out for heavy metals and fillers in the capsules.

This isn’t an exhaustive list, but I’ve tried them and I know they help. Stress is one thing that we can all stand to benefit from managing, especially at the workplace. Start with choosing any one and gradually add some others to build towards your de-stressed working lifestyle.

And remember, if you do try the mindful eating tip one of these days or any of the other tips above, please leave a comment below to share your thoughts or experience!

First published on LinkedIn here.

#WorkplaceWellnessWithLuvena

The Carrot Halwa Insight

66021582_2539439312734864_6182711727327543296_o

As I was prepping to make a surprise carrot halwa for the kids this afternoon, I got into one of my spellbinding webs of thought. This time, I found myself getting immersed into the dish I was preparing. Mind you, I’m not an Earth Mother and I really do not enjoy standing and cooking for long hours although my efforts are always very kindly appreciated and enjoyed with much pleasure.

I have also of late revisited many of the traditional Mangalorean recipes that have been handed down from my great-grandmother and have enjoyed observing the way my children have enjoyed the goodness of wholesome flavours – all from clean ingredients and spices from our own surroundings. It’s been a beautiful experience… and yes, I digress…

So back to the carrot halwa.

This web that was drawing me in gradually into my usually simultaneously multi-faceted thinking pattern (I really don’t know how else to explain the way my aha moments appear!) As I pounded the green cardamom while the grated carrots slowly cooked in ghee, the gorgeous aroma of the seeds just lifted my senses up a notch. I looked around at the orange carrots looking so vivid and bright against the vessel and I was reminded of a class I often teach – Healing Through The Senses – a class that taught Ayurveda 101 and brought into consideration the various elements and principles of Ayurvedic biology and physiological influence.

My halwa recipe is entirely organic – in the sense that I wing it every time. There is not set ratio or proportion to the ingredients, instead, I go with what I sense is required on the day I make it. So it is a largely intuited one. However, the basic requirements are the staple carrots, ghee, milk, sweetener of choice (I don’t use refined sugar any more, so I replace it with jaggery powder) and powdered green cardamom. Add-ons by others include raisins, powdered pistachios, slivered almonds, silver foil, saffron strands, etc. My family is not that fond of dry fruits, so the basic ingredients suit our palate just fine. In an effort to bring in an Ayurvedic quality to milk, I try to bring in desi gir cow A2 milk when I can – and when it isn’t available (because it shouldn’t be made available beyond what little can be spared for human consumption), I make do with regular milk. I also used to make my own ghee, but now get some desi ghee from friends who source it from the farm.

Cooking halwa isn’t that hard – the only physical effort is the grating of the carrots. After that, preparing halwa is a labour of love and teaches us patience and perseverance – to keep an eye on the carrots so they don’t burn and the milk so it doesn’t stick to the pan as it evaporates. The mindfulness of being with the food as it cooked gently because you can’t rush it takes the experience to a whole new level along with the gradually deepening aromas emanating from the slow cooked dessert.

Now, to the Ayurvedic significance (because that’s what this post is all about!)

Carrots, root vegetables, are the fruits of the earth produced in the dark winters. Their nature is such that they store the energy within them while the world outside is moving to cooler temperatures and seasons. They are a storehouse of pitta and are ushna is potency which makes them ideal to warm the body during the damp and cold, kapha and vata of fall/autumn and the Indian monsoons. The idea of carrots in many winter vegetable stews is not a new one!

The grounding effect of the ghee, jaggery and milk also have a soothing, nurturing quality while the ghee also adds a good element of fluidity and unctuousness to the dish. The earthy jaggery was a rustic element of connection to prithvi and the cardamom was both heat and air of moving exhilaration and crisp lightness.

All in all, the appreciation of the wisdom of our food and the consideration that our traditional recipes carry simply astounded me. I was amazed at what I was able to understand when only I paused to listen to the wisdom and be receptive to how this artful, yet philosophical blend of ingredients created a symphony for the senses – a visual delight of vibrant colors, sensory orgasm of all the tastes of ayurveda. It has the balancing act for all the doshas and it has the fulfilling satiety that accompanies the experience of having explored all the six tastes of ayurveda in one dish itself!

Beat that!

Apart from breaking down the recipe for all the ayurvedic insights, I couldn’t help but be WOWed by the specificity of our ancestors in the foods they ate and served because of their primarily tendency to affect one’s psychology, mood and temperament. There was and still remains the effort to constantly bring our mind and body back to a state of balance and food was a tool to address that. The connection between what we ate and what we comprise of (annamaya kosha) and the effect of that layer on the deeper sheaths of our energy (pranamaya kosha) and mind (manomaya kosha) was significant in co-creating a structure of balance in society – in their citizens’ bodies and minds…

The responsibility of this structure was on everyone. The comparison to our responsibility to create a better society around us today in 2019 was not lost on me – the poignancy was deep.

Food unites people – within themselves and without, with others.

Union – yoga.

Food for thought this…. all because of carrot halwa that took a good 45 minutes to prepare and 5 minutes to be polished off by two very grateful and happy children.

This… this conversation with myself – on halwa… my thoughts for today.

Here’s the recipe:

  • Cook the grated carrots in ghee over medium heat till they are nice & soft. Be patient now & mindful enough to stir it often.
  • Lower the flame & pour in the milk, jaggery powder & green cardamom powder. Allow it to cook. Keep stirring as the milk evaporates and the mixture thickens. Here’s where you remember why you love the one’s your making this for… especially if it is for yourself!! Perseverance. Stir often & mindfully so the halwa doesn’t stick tot he bottom of the pan.
  • Don’t over cook it or it may end up too dry and the carrots overcooked. I sometimes put in some ghee a little towards the end too…

Note: You may add those optional extras that I mentioned in the blog above… but it tastes delicious this way too!!

Last part of the recipe: Enjoy it… savor it… Smile..