Читать книгу The Modern Ayurvedic Cookbook - Amrita Sondhi - Страница 10
ОглавлениеBreakfast
Eating breakfast is important, given that we fast all night; it keeps the blood sugar level balanced. Try to use the best breakfast ingredients you can find (e.g., free range eggs, home-made almond milk, fresh breads right for your body type). I have included both lighter and heavier breakfasts, depending on your mood and appetite.
If you are a Vata, you will probably want to have something grounding and comforting with good carbs, such as Porridge with Stewed Berries. If you are a Kapha, you may want something like the Indian Omelet or the Stove-top Granola. But Kaphas may not want to eat until mid-morning so make sure you take something healthy with you to eat then, like a fruit salad. If you are a Pitta, you may wake up so intent on your day’s goals that you think you can skip breakfast, yet it will be the most important thing you do in your day; at least make a shake (Breakfast Shake with Hemp Protein Powder & greens+™-Adrian’s Breakfast Shake) and take it with you. It is always important to listen to your body’s needs. The health and well-being of your body will reflect in your day.
Breakfast Shake with Hemp Protein Powder & greens+™
This is a great way to start the day when you are not in the mood for a full meal, yet need to keep your wits about you. Notice how your energy level picks up after this.
greens+™ is a brand-name powdered whole food supplement rich in vitamins and antioxidants. It is available at health food stores.
½ cup blueberries
½ cup strawberries
½ cup bananas, sliced
• To reduce Kapha: use more berries instead
½ cup plain yogurt
• To reduce Kapha: use a light version
• To reduce Pitta: substitute another ½ cup milk
½ cup milk
• To reduce Kapha: use goat’s milk
2 tbsp hemp oil
1 tbsp greens+ ™ (see note)
4 tbsp hemp protein powder
2 tsp maple syrup (optional)
In a blender, combine all ingredients and purée. If shake is too thick, add a bit more milk or water and purée again.
Makes 3–4 servings.
Hemp food is said to be the highest source of essential fatty acids in the plant kingdom. Essential fatty acids are responsible for the lustre in your skin, eyes, and hair. They are food for the brain, contribute to clear thinking, lubricate the arteries, and are vital to the immune system. Hemp foods contain no significant trace of THC and do not produce a psychoactive state.
I like Mum’s Original hempseed oil and hemp protein powder because of their great taste and because they are 100% certified organic. Raw, uncooked hemp protein is a complete live protein, high in insoluble fiber, and a low-impact carb that the body can easily digest.
Adrian’s Breakfast Shake
My friend Adrian is a musician and a health practitioner, and uses this shake to help him wake up and energize his mornings. He keeps ripe bananas in the freezer so they are always available to throw in the blender. This shake is particularly good for Vata and Pitta.
Wolfberries (Goji berries) are available in Asian grocery stores. They are filled with nutrients and have high levels of antioxidants. If kept in a jar, these berries stay fresh for months.
30 wolfberries (see note)
1 cup hot water
2 bananas, sliced
• To reduce Kapha: use mixed berries
3 heaping tbsp pineapple chunks
2 scoops hemp protein powder
In a bowl, soak wolfberries in hot water to soften, about 5 minutes. In a blender or food processor, combine wolfberries and water with all other ingredients. Blend until smooth. If shake is too thick, add more water, ¼ cup at a time.
Makes 2 servings.
Nevenka’s Breakfast Shake
Nevenka, my long-time friend, fitness expert, and devoted holistic food eater, is always finding ways to make food healthier without forgoing taste. The applesauce is a great way to use natural sugars to sweeten this shake.
cup berries (any kind)
cup applesauce
cup plain yogurt
• To reduce Kapha: use a light version
½ cup (Almond Milk)
• To reduce Kapha: use goat’s milk
2 scoops hemp protein powder
1 tbsp hemp oil (see note)
In a blender, combine all ingredients and blend until smooth and serve.
Makes 1–2 servings.
The green color of hemp oil comes from its high chlorophyll content. Chlorophyll is also one of the main ingredients in wheatgrass, one of the most healing foods.
Fresh Fruit Salad with Yogurt & Flax Seeds
This fruit salad, a delicious and fresh way to start the day, includes essential omega oils to fuel the brain.
2 cups strawberries, sliced
2 cups blueberries
2 bananas, sliced
• To reduce Kapha: substitute 2 cups sliced apricots
2 tbsp flax seeds, ground
• To reduce Pitta: use 2 tbsp hemp oil
2 cups plain yogurt (may use vanilla-flavored yogurt)
Fresh mint leaves (for garnish)
1 strawberry (for garnish)
In a large bowl, combine fruit, flax seeds, and yogurt. Garnish with mint leaves and strawberry.
Makes 4 servings.
Buckwheat Pancakes
These nourishing and delicious pancakes digest well and make you feel just as good as they taste!
To make this recipe larger, simply multiply the amount of each ingredient by the number of desired servings.
½ cup buckwheat flour
½ tsp baking powder
½ a banana, mashed
• To reduce Kapha: substitute with cup grated apple
½ cup soy milk (enough to mix batter)
1 tsp ghee (or coconut oil)
Maple syrup or apple sauce
In a large bowl, combine flour and baking powder and stir. Add banana and soy milk, and beat until mixture has become a smooth liquid. In a frying pan on medium-high heat, melt ghee and spread evenly over surface. Pour batter into rounds, about cup of batter for each small pancake. When batter starts to bubble, flip to cook other side until golden brown. Serve with maple syrup or applesauce.
Makes 1 serving.
Julia’s Weekend Blueberry Pancakes
Julia is my little buddy and my friend Nevenka’s ten-year-old daughter. These are great whole-grain pancakes packed with food value. Serve with pure maple syrup; Nevenka says that Quebec maple syrup is her favorite.
1 egg
1 cup brown rice flour
1 tsp baking powder
cup buttermilk
¾ cup fresh blueberries
1 tsp ghee
In a large bowl, beat egg. Add flour, baking powder, buttermilk, and blueberries and mix until well blended into a batter. In a frying pan on medium heat, melt ghee and spread evenly over surface. Pour batter into rounds, about cup of mixture for each small pancake. As soon as they start to bubble, reduce heat, and flip to cook other side until golden brown.
Makes 2–4 servings.
Simply Delicious Crêpes
Breakfast never tasted so good! This is a basic recipe for crêpes; be creative with fillings. Try applesauce, baked bananas, cooked berries, or maple syrup.
½ cup brown rice flour
¼ tsp salt
1 egg
cup milk
cup water
1 tsp coconut oil
In a medium bowl, combine flour and salt. In a small bowl, beat egg. Add egg to flour mixture and stir until well mixed. Add milk and water gradually while continuing to mix until smooth. In a small frying pan on medium-high heat, melt coconut oil evenly over pan. Add ¼ cup of batter and tilt frying pan so that it spreads evenly. When crêpe bubbles and its underside is golden brown, flip and brown the other side. Remove and set aside on a plate. Repeat with remaining batter. If needed, melt additional coconut oil.
Makes 2 servings.
South Indian Dosas
Dosas are rice flour crêpes that are a South Asian breakfast specialty. They are sour and should be eaten with lentils or other savory fillings like the Delectable Curried Cauliflower with Ginger and Tomatoes. To reduce Kapha or Pitta, I recommend the Strengthening Tur Dal, or the Fit for a King Eggplant Bharta to reduce Kapha even further. Serve in the traditional manner with Coconut Mint Chutney.
Making dosas takes practice, so please do not despair if they do not work the first time!
1½ cups rice flour
1 cup urad dal flour (see note)
½ tsp salt
¼ tsp fenugreek
2 cups water
6 tsp coconut oil (or other good oil, see Good Oils and Good Fats)
In a medium bowl, combine all ingredients except the oil. You may need to add an additional ¼ cup water to make a semi-thin paste (i.e. crêpe mixture). Refrigerate for at least ½–1½ days. (The longer this mixture soaks, the more tart it becomes.)
In a large frying pan on medium-high heat, melt ½ tsp of the oil evenly over surface. Add ¼ cup of the batter and tilt the pan so that it spreads evenly. Spread another ½ tsp oil at the edges and on top of dosa. When bottom is golden brown, flip and brown the other side. Roll dosa and place on a plate. Repeat with remaining batter.
Makes 6 servings.
Urad dal flour is available at Indian grocery stores and is sometimes called black mung, black lentil, or black gram flour. Urad dal are ¼ -inch-long beans with black seed husks and pale yellow kernels, and are available dried, whole, split, and hulled. They are warm and heavy, and very beneficial and nourishing for Vata in small amounts.
Breakfast Rice
This instant and flavorful breakfast is great for using up extra rice and almonds left over from making almond milk. Vata, Kapha, and Pitta may use Basmati rice cooked al dente.
To make a savory version of this recipe, omit honey and ground cardamom and add salt and freshly ground pepper – my favorite.
2 cups organic short grain brown rice, cooked
1 cup plain yogurt
2 tbsp honey or maple syrup
Pinch of ground cardamom
¼ cup crushed almonds
In a medium bowl, combine rice and yogurt and stir. Add honey or maple syrup and cardamom and mix well. Sprinkle with crushed almonds and serve.
Makes 2 servings.
Stove-top Granola
This recipe is delicious and easy to make, as you do not have to turn on the oven. Serve with fresh fruit and non-dairy yogurt, or with applesauce to reduce Kapha.
1 cup rolled oats
cup walnuts, chopped
cup sunflower seeds
cup coconut, shredded
2 cardamom pods, slit at end
2 1-in (5-cm) long cinnamon sticks
cup raisins
cup flax seeds, ground
• To reduce Pitta: omit
In a large heavy frying pan on medium-low heat, toast oats and walnuts, stirring constantly for 5 minutes. Add sunflower seeds, coconut, cardamom pods, and cinnamon sticks; continue to stir for another 10 minutes. Remove from heat and cool. Once cooled, remove cardamom pods and cinnamon sticks. Add raisins and flax seeds and mix well.
Makes 4 servings.
Porridge with Stewed Berries
This porridge is a great way to get both your fruit and grains. It’s like eating dessert in the morning! It includes your essential omegas, too.
A non-vegan alternative: use organic low-fat milk intead of soy.
1 cup porridge oats
2 cups water
¼ tsp salt
¾ cup mixed berries, frozen
1 tbsp flax seeds
• To reduce Pitta: substitute with hemp oil or omit
1 tsp Agave nectar (or your favorite sweetener)
1 cup soy milk
In a pot on medium heat, combine porridge oats, water, and salt. Bring to a boil then reduce to a simmer. Add berries and cook until done, about 7–10 minutes. Sprinkle with flax seeds, add Agave nectar and milk, and serve.
Makes 1–2 servings.
Sona & Vijay’s Breakfast
My brother Vijay and his wife Sona lived in Germany where they created this lighter version of Bavarian muesli, which is usually prepared with heavy cream. Tasty and full of fiber, this recipe is everything you need to start your day. Make it as soon as you get up and by the time you are ready for breakfast, it will be waiting for you.
1 cup 8-grain cereal
2 tbsp bran
1 tbsp flax seeds, ground
• To reduce Pitta: omit and add 1 tbsp hemp oil just before serving
1 tbsp sunflower seeds
1 tbsp walnuts, roughly crushed
2 cups milk
• To reduce Kapha: use goat’s milk
½ cup fresh berries
In a medium bowl, combine all ingredients except berries and let sit for 20–30 minutes. Just before serving, add berries.
Makes 1–2 servings.
Breakfast Stir Fry
Do you ever wake up in the morning and not want eggs but still want something savory, energizing, and filling, with some protein to carry you through the day? I felt like that one morning and created this. It hit the spot and now it has become a staple for me.
I recommend using tofu that has been marinated in something tasty – you can buy it this way or flavor your own.
1 tsp olive oil
1 tsp toasted sesame oil
½ cup broccoli florets and stems, chopped
½ cup celery, chopped
¼ cup yellow bell peppers, chopped
¼ cup red bell peppers, chopped
¼ cup cashew nuts
• To reduce Kapha and Pitta: omit
Dash of Bragg all-purpose seasoning (or other soy sauce)
Dash of your favorite chili sauce
• To reduce Pitta: omit
Dash of oyster sauce
1 cup medium tofu, cubed (see note)
In a wok or frying pan on medium-high, heat oils. Add all vegetables and cashew nuts, and sauté for a few minutes. Add dashes of all three sauces. Cover with lid to let veggies steam for about 2 minutes. Add tofu and stir to mix well. Cook for another minute. Serve immediately.
Makes 2 servings.
Tofu Scramble
This is a wonderful substitute for scrambled eggs; the tofu absorbs all the flavors, so it’s very tasty. If possible, use frozen, leftover tofu as it easily crumbles. I like to serve this with a glass of almond milk for extra protein and natural oils.
1 tsp ghee
1 tbsp onions, chopped (optional)
1 tbsp fresh cilantro leaves, chopped (or fresh parsley)
¼ cup tomatoes, diced
¼ tsp fresh green chilies, minced
¼ tsp turmeric
Salt to taste
2 cups medium tofu, frozen, thawed and crumbled
1 tsp water
In a medium frying pan on medium heat, melt ghee. Add all ingredients except tofu and water and sauté for 2 minutes. Add tofu and water and sauté for another 2–3 minutes, until most liquid has been absorbed.
Makes 2–4 servings.
Tofu Veggie Breakfast Wrap
A great egg-free vegetarian breakfast that can be easily packed to eat on the go.
1 tbsp extra-virgin olive oil
½ onion, sliced finely lengthwise
¾ cup red bell peppers, sliced finely lengthwise
½ cup broccoli florets and stems, chopped
cup tofu, cubed or crumbled
Salt and freshly ground pepper to taste
¼ tsp turmeric
Chili sauce to taste
• To reduce Pitta: omit
2 tortillas
4 slices mozzarella cheese
• To reduce Kapha: omit
¼ cup fresh cilantro leaves, chopped
In a large frying pan on medium-high, heat the oil. Add onions, peppers, and broccoli and sauté for 2 minutes, stirring frequently. Cover with lid and reduce heat to medium-low allowing veggies to cook in their own steam for 2–3 minutes. Add tofu, salt, pepper, and chili sauce and sauté on medium heat for another 2 minutes until tofu has absorbed most of the liquid. Remove pan from heat.
Set oven to broil. On a baking sheet, arrange the tortillas. Place two mozzarella slices down the center of each tortilla. Melt cheese on tortillas under the broiler. As soon as cheese is melted, remove tortillas from oven and set each on a plate. Place ½ tofu filling down the center of each tortilla, leaving at least 1½ in (4 cm) at the bottom empty. Sprinkle cilantro on top of filling. Fold bottom up to form an envelope base and roll tortilla sides up.
Makes 2 servings.
Breakfast Pasta
If you love pasta, this is a good way to get your breakfast grains and protein. It’s also great for a midnight snack.
Pasta:
2 cups pasta spirals (whole wheat or brown rice pasta)
1 tsp salt
Sauce:
1 tbsp ghee or butter
½ cup onion, chopped
½ cup mushrooms, sliced
1 tsp Italian seasoning (dried or fresh)
Dash of hot sauce or chilies
• To reduce Pitta: omit
Dash of Worcestershire sauce
Salt and freshly ground pepper to taste
Custard:
2 eggs
• To reduce Pitta and Kapha: use 1 egg and 2 egg whites
½ cup milk
¼ cup vegetable stock
¼ cup Parmesan cheese, grated (for garnish)
Bring a large pot of water to a boil, then add pasta and salt. Cook according to package directions until pasta is al dente (do not overcook or you will increase the sugar content). While pasta is cooking, in a large frying pan on medium, heat ghee or butter. Add onions and mushrooms and sauté until mushrooms are soft, 4–5 minutes. Stir in Italian seasoning, chilies, Worcestershire sauce, salt, and pepper. In a medium bowl, beat eggs, milk, and vegetable stock until well mixed and set aside. When pasta is done, drain and add to frying pan, stirring until well mixed. Reduce heat to medium-low and pour in egg mixture, stirring constantly to ensure eggs are still saucy and not scrambled, about 3–4 minutes. Stir in Parmesan cheese and more freshly ground pepper, then serve.
Makes 2–4 servings.
Sweet French Toast
A sweet yet filling breakfast, and the strawberries and mint make it a special treat.
5 eggs
• To reduce Pitta and Kapha: use 2 eggs and 5 egg whites
Pinch of salt
1 tbsp water
4 slices bread, your choice
• To reduce Kapha: use rye or millet bread
4 tsp ghee (or good oil, see Good Oils and Good Fats)
8 fresh strawberries, quartered
4 tbsp maple syrup
Sprigs of fresh mint (for garnish)
In a large bowl, combine eggs, salt, and water and beat until frothy. Dip a slice of bread in the bowl, letting it soak up ¼ of the egg mixture, covering evenly. In a frying pan on medium-high heat, melt 1 tsp of ghee. Fry bread until lightly brown on each side, 1–2 minutes. Repeat until all 4 slices are done. Serve with strawberries and honey or maple syrup. Garnish with mint.
Makes 2–4 servings.
Savory French Toast
This is a family favorite.
5 eggs
• To reduce Pitta and Kapha: use 3 eggs and 4 egg whites
Salt and freshly ground pepper to taste 1 tbsp water
Dash of Worcestershire sauce
4 slices bread, your choice
• To reduce Kapha: use rye or millet
4 tsp ghee (or good oil, see Good Oils and Good Fats)
In a large bowl, combine eggs, salt, pepper, water, and Worcestershire sauce and beat until frothy. Place a slice of bread in the bowl, letting it soak up ¼ of the egg mixture, covering evenly. In a frying pan on medium-high heat, melt 1 tsp of ghee. Fry bread until lightly brown on each side, 1–2 minutes. Repeat until all 4 slices are done. Serve with extra Worcestershire sauce to taste.
Makes 2–4 servings.
Tomato Swiss Emmentaler Scramble
Emmentaler cheese makes this egg recipe egg-tra special.
Use cherry tomatoes when they are in season as they are packed with flavor.
8 eggs
• To reduce Pitta and Kapha: use 4 eggs and 8 egg whites
1 tbsp oil
½ cup onions, minced
1 tsp fresh green chilies, or to taste
• To reduce Pitta: omit
½ cup tomatoes, diced (see note)
1 tbsp fresh cilantro leaves
Salt and freshly ground pepper to taste
½ cup Swiss Emmentaler cheese, grated
• To reduce Pitta and Kapha: omit
1 tbsp fresh cilantro leaves (for garnish)
In a medium bowl, beat eggs and set aside. In a large frying pan on medium-high, heat oil. Sauté onions and green chilies for 1 minute. Add tomatoes and 1 tbsp cilantro and sauté until onions begin to caramelize and tomatoes soften. Reduce heat to medium and pour in egg mixture. Using a spatula, keep folding mixture so eggs are cooked through, about 1–2 minutes. Add cheese, remove from heat, and mix cheese through until it melts. Garnish with cilantro and serve.
Makes 4–6 servings.
Tomato, Mint & Parmesan Scramble
The mint adds a refreshing and cooling note to this dish.
4 eggs
* To reduce Pitta and Kapha: use 2 eggs and 4 egg whites
1 tsp olive oil
¼ cup onions, minced
½ cup tomatoes, diced
½ cup zucchini, diced
Salt and freshly ground pepper to taste
¼ cup mint, dried or fresh
¼ cup Parmesan cheese, grated
• To reduce Kapha: omit
In a medium bowl, beat eggs and set aside. In a frying pan on medium high, heat oil. Add all vegetables, salt, pepper, and mint, and sauté for 3–4 minutes, until onions have softened. Add eggs and sauté until eggs are cooked through, about 1 minute. Sprinkle with Parmesan and serve immediately.
Makes 2–4 servings.
Cumin Scrambled Eggs
The cumin adds a delicate flavor to these eggs. This is also great for a light supper.
Since ancient times, cumin has been used medicinally to stimulate digestion and calm the stomach.
4 eggs
• To reduce Kapha and Pitta: use 2 eggs and 4 egg whites
2 tsp water
2 tsp oil (or 1 tsp butter or ghee ½ tsp whole cumin seeds and 1 tsp olive oil)
¼ tsp turmeric
½ tsp salt (or to taste)
In a medium bowl, combine eggs and water and beat, then set aside. In a frying pan on medium-high, heat oil. Add cumin seeds and sizzle for 30 seconds. Add eggs while stirring constantly. Stir in turmeric and salt and cook for an additional 1–2 minutes, until eggs are no longer runny. Serve immediately.
Makes 2–4 servings.
Eggs with Turmeric & Parsley
Another tasty, nutritious way to eat your eggs. The ghee calms Vata while the turmeric acts as a natural antibiotic and blood cleanser. The cayenne speeds up the metabolism, which is excellent for reducing Kapha. Parsley is cooling for Pitta and an excellent source of iron.
When making this recipe, make sure to watch your heat settings. Reduce heat if it gets too hot as this dish can easily burn.
4 eggs
• To reduce Pitta and Kapha: use 2 eggs and 4 egg whites
1 tbsp water
1 tbsp ghee (or good oil, see Good Oils and Good Fats)
¼ cup onions, minced
½ cup tomatoes, chopped
2 tbsp fresh parsley, chopped
¼ tsp turmeric
Salt and freshly ground pepper to taste
Pinch of cayenne pepepr
• To reduce Pitta: omit
In a bowl, combine eggs and water and beat, then set aside. In a frying pan on medium-high, heat ghee. Stir in onions and sauté for 1 minute; add tomatoes and sauté for another minute. Stir in parsley and sauté for another 30 seconds, mixing well. Pour in eggs and add turmeric, salt, pepper, and cayenne. Gently lift eggs when the bottom sets so eggs are cooked through. Cook for an additional 2 minutes until eggs no longer runny. Serve immediately.
Makes 2–4 servings.
Immi’s Scrambled Eggs
My cousin Immi is presently studying at the University of St Andrews in Scotland. He claims that this recipe cures hangovers, and that it has been tried and tested on college students. He says the chilies are the key. (This makes sense in Ayurveda, as the Pitta-increasing chilies help to reduce the Kapha state.) He recommends two eggs per person.
You can use your favorite cheese in this recipe.
4 eggs
2 tsp tomato purée
Salt and freshly ground pepper to taste
1–2 tsp red chili flakes
2 tbsp milk
½ circle Boursin full fat cheese, garlic and herb flavor, crumbled (see note)
2 tbsp ghee (or butter)
In a large bowl, beat eggs. Add all other ingredients except ghee, and whisk with a fork until well mixed. Set aside. In a frying pan on medium heat, melt ghee evenly over the pan. Pour in egg mixture, constantly stirring and folding until the eggs are cooked through. (Immi recommends that you leave these eggs slightly soft and runny.) Serve immediately.
Makes 2 servings.
Spicy Scrambled Eggs
Very tasty; beware, these could get addictive.
Turmeric is a natural antibiotic and blood cleanser. Cumin aids the digestion, ginger warms the body, cilantro pacifies all the doshas, and chilies add kick to your metabolism.
6 eggs
• To reduce Kapha and Pitta: use 3 eggs and 6 egg whites
3 tbsp milk or water
½ tsp salt
¼ tsp freshly ground pepper
1 tbsp oil
1 tbsp onions, minced
1 tsp fresh ginger, minced
2 tbsp fresh cilantro leaves, chopped
¼ tsp turmeric
1½ tsp fresh green chilies, minced
• To reduce Pitta: omit
½ tsp ground cumin
In a medium bowl, beat eggs. Add milk, salt, and pepper and whisk with a fork until well mixed. Set aside. In a frying pan on medium-high, heat oil. Add onions and ginger and sauté for 1 minute. Add cilantro, turmeric, and green chilies. Mix well. Reduce heat to low and pour in egg mixture. Cook for 3–4 minutes, until eggs are cooked through. Serve immediately.
Makes 3–4 servings.
Variation: Substitute 5 cups tofu for the eggs and use water instead of milk.
Indian Omelet
An Indian breakfast favorite on weekends. Save leftovers to cut into triangles for snacks or a late lunch. Serve with chapatis or your favorite toast, and a pickle.
6 eggs
• To reduce Pitta and Kapha: use 3 eggs and 6 egg whites
2 tbsp water
Salt and freshly ground pepper to taste
1 tbsp ghee (or good oil, see Good Oils and Good Fats)
• To reduce Kapha: use a light oil
½ cup red onions, chopped
2 tsp fresh green chilies
• To reduce Pitta: use ½ tsp
½ cup fresh cilantro leaves, chopped (or 4 tsp green chutney, Cilantro Mint Chutney)
In a large bowl, combine eggs and water and beat until frothy. Add salt and pepper to taste. In a large frying pan on medium-high, melt ghee evenly over pan. Add onions, chilies, and cilantro and sauté until onions are softened. Pour in egg mixture, spreading evenly over the frying pan. Reduce heat to medium. Lift eggs gently with a spatula to ensure that eggs are cooked through. Cover with a lid and gently steam for a minute or two, checking to make sure it does not burn. If bottom is done and top is still runny, place frying pan under the broiler for a few minutes (make sure you are using an ovenproof frying pan).
Makes 3–4 servings.
Mexican Brunch
I love this for weekend brunches as it’s packed with taste and fiber. You can make it richer by adding Soothing Guacamole, but not if you want to reduce Kapha. To reduce Vata, omit the beans; and to reduce Pitta, use a mild salsa.
1 cup refried beans (use canned, if desired)
• To reduce Vata: omit
4 tsp ghee or butter (or good oil, see Good Oils and Good Fats)
4 eggs
4 corn tortillas
½ cup salsa
4 heaping tbsp plain yogurt
4 tsp fresh cilantro leaves, chopped (or parsley) (for garnish)
Preheat oven to 300°F (150°C).
In a small pot on low, heat refried beans. In a large frying pan on medium heat, melt ghee evenly over pan. Add eggs one at a time and fry sunnyside up or over easy. While eggs are cooking, heat corn tortillas under broiler for 2 minutes, then place on individual serving plates. Spread each one with ¼ of the refried beans. Top each with an egg, followed with a dollop of salsa and a tablespoon of yogurt. Garnish with cilantro and serve.
Makes 4 servings.
