CONTENTS ~ Sukham Ayu

The contents of Sukham Ayu showcase a) Recipe sections b) Concise chapters of Ayurvedic principles. The recipes are a selection of tridoshik preparations, which means that they can be eaten by persons of all constitutions (unless under supervised medical or diet treatment). Every recipe has added information on the benefits of various vegetables and spices and foods, and how we must eat after understanding our own individual constitution.

Pritya swiirlsPROLOGUE
“Benediction” by Yogacharya BKS Iyengar
“An Invitation” by Dr. Prakash Kalmadi
“Another Tryst with Tradition”, Authors’ note by Jigyasa & Pratibha

Pritya swiirlsRECIPE SECTIONS
Each recipe section begins with a basic home-style recipe which is an attempt to bring Ayurveda & its wisdom into home cooking.

SWEET PLATTER
Home-style carrot kheer
Dates kheer
Broken wheat kheer
White pumpkin halwa
Sweet vermicelli
Khoya poli
Shrikhand
Coconut burfi 

LADLE OF SOOPA
Basic home-style soopa
Carrot soopa
Vegetable and lentil soopa
Milky vegetable soopa
Clear soopa of spinach
Spicy ginger-lemon soopa

VEGETABLE MEDLEY
Basic home-style vegetable
Sprouts with yam
Quick capsicum
Tender double beans
Stuffed pointed gourd
Tossed vegetables in milk
Tangy bitter gourd
Gravied drumstick
Green peas curry
Amaranth and green gram
Cabbage kofta

PULSES OF HEALTH
Basic home-style dal
Kokam kadhi
Bottle gourd dal
Gujarati dal
Dal with mixed lentils
Bitter gourd dal
Tangy amti

INDIAN BREAD BASKET
Basic home-style roti
Fenugreek paratha
Stuffed paratha
Red pumpkin poori
Rotla with millets
Masala poori 

RICE BOWL
Basic home-style pulav
Mint rice
Aromatic biryani
Goda masala pulav
Soya pulav
Khichadi
Lentil – basil rice

SNACK TIME
Basic home-style chila
Dosai with millets
Semolina pancakes
Broken wheat upma
Beaten rice upma
Coriander wadi
Yam cutlet

CHUTNEYS SALADS JUICES
Home-style chutney
Brahmi chutney
Coriander – mint chutney
Carrot chutney
Spinach chutney
Home-style buttermilk
Spiced buttermilk
Spice tea
Salads with Corn, Beetroot, French Beans, Green Gram, Kohlrabi, Sprouts, Red Pumpkin, Water Chestnut Toss, Leafy Salad & Spiced Gooseberry.
Juices with Gooseberry, Bottle Gourd, Apple, Spinach, Ripe Mango, Tangy Mango & Kokam.

Pritya swiirlsAYURVEDIC CHAPTERS
Interspersed with the recipes are eight friendly & interesting notes about Ayurvedic principles & insights for healthy eating:

WHO AM I? Prakriti
We are born from a combination of the five elements that pervade the universe – earth, water, fire, air and ether. This chapter gives an insight into how these elements give rise to doshas of Vata, Pitta & Kapha within us. At the end of each dosha, insights are provided to keep the dosha in balance with correct lifestyle & eating habits. Also find a Self Test (prakriti pariksha) to identify your dosha type.

SELF AND THE ELEMENTS pancha mahabhuta
Everything in the universe, including our bodies, is composed of the five great elements, the pancha mahabhuta. Read more to understand the connection between the elements that make up our bodily structure which shares the rhythm of the cosmic elements.

THE ESSENCE IN FOOD shad rasa
The ancient seers explained the connection between food and our doshas as the sheer magic of the five great elements. For, just as pairs of elements dominate in us to give rise to our doshas, so also they dominate in food substances to give rise to the shad rasas or six essences of sweet, sour, salty, bitter, pungent and astringent.

FOOD AND THE SEASONS ritucharya
According to Ayurveda, there are six seasons in a year, and each one makes its grand entry into our world exerting its influence on the doshas. As the seasons and essences intertwine with each other, doshas undergo accumulation, aggravation and mitigation within us, and in the atmosphere.

FOOD COMPATIBILITY satmya
Just as a strong and beautiful relationship grows when there is compatibility between individuals, so also good health is gained when we eat foods that are compatible with us. This is satmya, the underlying principle of Ayurvedic dietetics. It weaves itself around several factors, such as region, climate, quantity, rasas, seasons, state of health and habits.

FOOD AND THE MIND triguna
Just as the body is governed by the three doshas of vata, pitta and kapha, so also the mind is inclined towards the three modes of sattva, rajas and tamas. Among these, sattva is the state of equlibrium, rajas of action and worldly passion, and tamas of inertia and darkness. It is the combination and dynamic interplay of these three modes that gives rise to the notion of the “I” in the human being.

EAT WITH AYURVEDIC INSIGHTS vivekena swaadayet
Here are tips for healthy eating – what makes a healthy & balanced meal, what is the relationship between food and hunger, what is the ideal atmosphere in which one must eat. Ayurveda prescribes certain rules for food consumption to ensure that we eat in a way that allows the digestive fire, or jatharagni, to work well for us.

A READY KITCHEN gunayuktam mahanasam
Ayurveda prescribes the use of certain utensils for cooking and serving food such as earthenware, stone, iron and wood. Mention is also made of gold and silver utensils as being very good for cooking purposes as they help increase intelligence and mitigate all doshas. Apart from this, what makes a clean & well equipped kitchen as well as some quick recipes for Cow’s ghee, setting yogurt & tasty digestive are included.

Pritya swiirlsEPILOGUE
A meal planner, healthy & interesting menus, food guide, glossary, a thanks note & a page of index are included at the end of the book.

PLANNING MEALS
Regular meal times and sleep patterns are a sure step to good health. Ayurveda does not recommend skipping meals or maintaining rigid fasts. It also advises that one should eat when just hungry, rather than waiting until ravenous. Here are a few simple yet wholesome tridoshik menus, which means they have a good balance of dishes for a family of relatively healthy individuals.

FOOD GUIDE
This section will guide you to choose foods that you can eat regularly (most advised), occasionally (moderately advised) and sparingly (least advised), depending on your constitution.

GLOSSARY
This is a glossary of ingredients, along with colourful photographs, that appear in this book according to food groups.

Share...Share on Google+Pin on PinterestShare on LinkedInTweet about this on TwitterShare on FacebookShare on TumblrDigg this