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Introduction

Originating in India more than 5,000 years ago, Ayurveda is the oldest system of healing. The name derives from two root words in Sanskrit (the ancient Indian language): Ayus, which means life, and Veda, which means knowledge or science; therefore in English, Ayurveda is “life knowledge” or “life science.”

At the heart of Ayurveda is our intimate connection to the elements in nature, and how they can help us to achieve a physical and spiritual balance in all aspects of our lives. For the sake of our health and well-being, this balance can be accomplished through a number of means, including diet and exercise. The ancient sages of India, who lived in the mountains practicing meditation and yoga, believed that all material forms, including our bodies, are made up of five essential elements – ether, air, fire, water, and earth – in varying degrees, maintaining a balance among these five elements is key to our physical, mental, and spiritual health.

Historically, the ideas and philosophies of Ayurveda were transmitted orally through the Vedas (ancient songs). The oldest song known is the “Rig Veda” (“in praise of knowledge”), which is almost as old as Ayurveda itself, and describes healing herbs and how they can be used. Later, by about 500 BCE, Ayurvedic knowledge began to be written down by the writers Charaka, Sushruta, and Vagbhata, which hastened its popularity. Two hundred years later, Ayurveda thrived with the advent of Buddhism, which was established in India under the rule of Ashoka the Great, and spread to China and Japan. But the Muslim invasion of India in the twelfth century CE led to Ayurveda being widely replaced by the Muslim system of healing, then further suppressed centuries later by the British, who feared the powers of the Ayurvedic doctors who were able to heal (or kill, if need be) in minutes by pressing specific marma (acupressure) points. With the return of Indian independence and the leadership of Mahatma Gandhi in the twentieth century, Ayurvedic schools and medical practices finally rose once again.

Today, this ancient and holistic healing science is arguably more popular than ever, and is a source of influences for many medical practitioners both east and west. Ayurvedic schools throughout India teach herbal medicine, massage, surgery, psychiatry, obstetrics, gynecology, astronomy, the use of mantra, meditation, and yoga – among many other healing practices – to improve every aspect of life, balancing body, mind, and spirit. And most importantly, because Ayurveda considers food an integral part of its healing system, it originated some of the oldest and most time-tested principles of nutrition. Indian women cooking in their homes know a lot about Ayurveda and regularly use its principles in their meal preparation both to maintain health and to cure a variety of illnesses, from the common cold to more serious ailments, with appropriate foods that balance the doshas. Currently, these ancient remedies are now being proven scientifically and practiced around the world, most notably by Dr Deepak Chopra, the medical doctor and well-known scholar of Ayurveda.

My journey to Ayurveda started during my mid-thirties, when I burnt out long before most people do. I was designing my clothing line in Europe, manufacturing it in Asia, and wholesaling it across Canada, as well as opening my own retail clothing store in Vancouver. I was on an emotional roller coaster driven by my passions and deadlines – I thought that taking breaks for exercise and making time to cook were self-indulgent – and inevitably, my health began to suffer. Luckily, I met a private trainer, Joan – now a good friend – and began my slow journey back to health. According to Joan’s brochure, “A man spends his health to get his wealth and then he spends his wealth to get his health back again.” This idea hit home for me. Exercise and healthy eating became an essential part of my daily life. Over time, I became aware of the effects of different activities and nutrients on my body. I started to track my changes according to the various seasons and times of day as well as what I was doing, and what I ate. I learned later that there was a science to it all: Ayurveda.

After my clothing store was robbed, I began practicing yoga to deal with stress, including the breathing exercises (pranayama); this transformed my life. Soon I trained to be a yoga teacher myself, and now have been teaching yoga for almost ten years. Yoga continues to have a deep impact on me, showing me that life can be an endless adventure. People who have not seen me for a while are amazed at my transformation, saying I have never looked better. More importantly, I feel better, both inside and out.

Embracing yoga naturally led me to study the Ayurvedic principles of cooking and nutrition. At the same time, this took me back to my Indian roots. Both my maternal and paternal grandparents emigrated from India to Africa in the early part of the twentieth century; I grew up eating delicious Indian cuisine at home, where food was always celebrated. My mother was a great cook who also taught Indian cooking to adults. I took part in her cooking classes by volunteering as the dishwasher, and by observation I learned a lot of the basics of food preparation and techniques I still use today.

Through my growing interest in health, fitness, and yoga, I met a great group of like-minded people who were energetic, fun-loving, and interested in improving themselves. We ate together regularly and talked about the latest trends in health, fitness, and diet. We discussed the positive effects of “super foods” and omega oils; debated over healthy carbohydrates, water consumption, cleanses, and sugars; and shared ideas about macrobiotic and raw food diets, and how to maintain a healthy digestive system.

I learned that to be fit and healthy, one has to cook regularly at home, in order to have more control over what goes into our bodies. Soon cooking became a new hobby for me. Because of this, searching for the finest and freshest (not necessarily the most expensive) ingredients has become one of my favorite activities; it allows me to indulge in daily treks to the local markets, in search of the most pleasing textures, colors, aromas, and flavors for my dishes.

This book is a culmination of my life, showcasing my love of cooking, cultures, health, and the principles of Ayurveda. I have discovered why traditional Ayurvedic recipes and methods of combining food have been around for centuries after watching how my guests feel satiated, peaceful, and joyful after eating.

According to Ayurveda, when we are feeling healthy and balanced, we start to extend that feeling to those around us, allowing us to contribute to our community and planet. After climbing Mount Kilimanjaro, the highest peak in Africa, on the morning of my fortieth birthday, I envisioned and co-founded the Pamoja Foundation (www.pamoja.org), which supports grassroots entrepreneurs in Kenya, where I was born.

It was through fundraising for Pamoja that I began organizing and teaching cooking classes to share my knowledge of Ayurveda. The participants always enjoyed the meals, and as a result wanted to know more about Ayurvedic cooking. Their curiosity and encouragement spurred me on to write this book.

Since knowing your own personal constitution, or dosha, is essential for knowing how to keep your life and health balanced, The Modern Ayurvedic Cookbook begins with an explanation of what doshas are, and a questionnaire so that readers can determine their own primary dosha. A section on the Six Essential Tastes of Ayurveda follows, which explains how food, specifically taste, affects people’s personal constitutions. I then provide basic tips for herbs and spices, and staple recipes for ghee, paneer, and sprouting, which are traditional to Ayurvedic cooking.

Over 200 easy-to-follow vegetarian recipes make up the major portion of this book. (Please note that a few recipes include ingredients such as Worcestershire and oyster sauces, which are not strictly vegetarian.) Each recipe has symbols to indicate how it affects your dosha (What the Symbols Mean). They also include variations for different doshas. Most recipes use whole grains and fresh foods rather than processed foods, which are considered toxic, or tamasic, in Ayurveda. Ayurveda stresses eating fresh foods, so I do not emphasize frozen, canned, or microwavable foods (although I make reference to a few recipes that freeze well if desired).

There also is an extensive appendix at the back of the book to introduce you to eating differently according to each season, various menu plans that emphasize the six tastes to get you started or to plan a party, and a simple twelve-day cleanse to help clear the digestive tract of toxins and improve the absorption rate of the nutrients you consume. And, since living an Ayurvedic lifestyle isn’t just about the food, I also have included a section of yoga postures for your dosha, as well as alternative therapies (color and aroma therapy, and breathing and visualization techniques) that will help you to maintain a balanced sense of being in all regards.

Once you have learned the principles of Ayurvedic cooking, you will know how to balance out your unique constitution with food. For example, you will learn how to use spices to either increase your element of fire (Pitta), or decrease it; how to “ground” your element of air (Vata) by using good oils or fats and sweet tastes (which are not necessarily “sugary”; foods such as bread, rice, and cilantro are considered sweet in Ayurveda); and how to activate a lethargic state (Kapha) through increased movement and the consumption of more raw foods. Throughout,

I explain the basics of Indian cooking and how to get started if you have never tried it before. As a result, you will increase your repertoire of tasty, nutritious vegetarian cooking, and at the same time notice an increase in your sense of balance, well being, and energy.

Some of the ingredients used in these recipes may sound exotic, but most can be found at your local grocery store. But I suggest that you be a little adventurous in your shopping and explore ethnic neighborhoods wherever possible – like your city’s Little India, Japantown, Chinatown, and Little Italy – for ingredients. Stores in these areas usually carry fresh produce, herbs and spices, whole grains, and a wide variety of beans, lentils, and vegetable protein often not found in conventional supermarkets.

I wish you well on your adventures in the world of Ayurveda! It’s changed my life, and it can change yours.

What are Doshas?

We are all born with three doshas that make up our body constitution. Most of us have a stronger primary dosha, a secondary dosha, and a third less prominent dosha; a few people are naturally balanced in all three. It is through Ayurveda that we try to bring all three doshas into balance. For example, a woman who is a Vata (meaning her primary dosha is Vata) would look to eat foods and engage in activities that are considered to have Kapha and Pitta qualities to bring herself into balance. Since our doshas reflect the elements of air, fire, and earth, it is not surprising that our food and environs affect each of these elements differently. For example, some people enjoy spicy food, while others cannot handle it; similarly, some may thrive in cool weather, and others may detest it. On there is the Dosha Questionnaire, which will help you to determine your primary and secondary dosha; you will then learn how to prepare meals appropriate for your body type by incorporating foods or ingredients that reduce (-) your primary dosha and increase (+) the other two doshas, thus bringing you into balance.

In general, if you feel out of balance, look for recipes that decrease (-) your primary dosha. For example, if you are a Pitta, look for recipes that have “-.” It is important to familiarize yourself with all three doshas so you can be more attuned to your body. Don’t be afraid to experiment to find out what’s right for you!

Our Dosha and Our Lifestyles In our modern world, where we are always on the go and cell phones, laptops, and cars seem to be constant companions, it is easy for us to get a Vata imbalance. In general, if our Vata is over-stimulated, we need to calm it by eating warmer, heavier, moist foods with some “good oils” (Fresh is Always Best), which include the salty, sour, and sweet tastes. Meditation and rest also helps Vata to cool down and unwind. Every time Vata goes into overdrive and we start to feel stressed, it is important to take a silent five-minute break and do nothing.

If our Pitta is aggravated, we feel fiery, aggressive, and confrontational. At these times, it is important to eat cooling foods like cucumbers (cool as a cucumber!), drink cool (but not cold) drinks, and include lots of raw fruits and vegetables in our meals. Avoid sour, fatty, and spicy foods as well as artificial stimulants. Eat meals in an atmosphere of serenity and order, go for walks in parks or on beaches as much as possible, and avoid strenuous physical exertion or overheating.

When Kapha is out of balance, we feel dull and lifeless, and can’t get off the couch. It is important for us to get moving. Regular and varied exercise is extremely important when we have excess Kapha. We also need to reduce butter, oil, and sugar in our diet, increase consumption of foods with the pungent, bitter, and astringent tastes, incorporate stimulating, hot, and spicy ingredients, and avoid cold drinks. To balance Kapha, we should eat light, warm meals, avoid eating to pacify the emotions, and go for brisk walks after eating.

Vata Element: Air People born with Vata as their primary dosha are energetic, creative, and natural risk-takers who often initiate projects; however, when Vata is out of balance, they experience nervousness, anxiety, fear, fatigue, and depression. Other physical signs of Vata imbalance include constipation, dryness, flatulence, weight fluctuations, poor circulation, decreased sweating, and feeling easily exhausted.

Those with excess Vata or who have Vata as their primary dosha should concentrate on calming their anxiety and turning their fear into joy and fatigue into energy by following the Ayurvedic principles for reducing Vata.

Pitta Element: Fire People born with Pitta as their primary dosha are natural leaders and administrators, capable to take precise, decisive, and focused action; however, when Pitta is out of balance, they experience mood fluctuations, irritability, increased body temperature, restlessness, and impatience. Other physical signs of Pitta imbalance include broken capillaries, weight fluctuation, sweatiness, sleeplessness, and an over-active mind.

Those with excess Pitta or who have Pitta as their primary dosha should focus on turning irritability into focused, positive action, and balancing body temperature and moods, by following the Ayurvedic principles for reducing Pitta.

Kapha Element: EarthPeople born with Kapha as their primary dosha are the pillars of their communities. They have the ability to “follow-through,” seeing projects to completion, and are affectionate and good-natured, experiencing the least mood fluctuations of the three doshas; however, when Kapha is out of balance, they experience sluggishness, feelings of being “stuck in a rut,” strong attachments, addictions, possessiveness, over-sensitivity, and laziness. Other physical symptoms of Kapha imbalance include excess weight, cellulite, lack of motivation, and puffiness.

Those with excess Kapha or who have Kapha as a primary dosha should turn stagnant energy into activity, find freedom from attachments and addictions, and be creators of their own positive choices, by following the Ayurvedic principles for reducing Kapha.

Dosha Questionnaire

This test will help you determine your primary and secondary doshas. Take no more than 15 minutes to answer all the questions, as your first response that comes to mind is usually the best one. Circle the number that best pertains to you, and don’t worry about being perfect. Once you have answered all questions, add up your Vata, Pitta, Kapha scores separately. The highest number is your primary dosha, the second highest will be your secondary dosha. Sometimes people have an equal score in all three doshas, although this is quite rare. Once you know your primary dosha, you will be able to choose foods and activities that keep you in balance and harmony; remember that we each possess a combination of all three doshas to varying degrees, and need to keep them all in balance.

It is a good idea to complete this questionnaire twice, the first time informed by your current lifestyle and environment (Vikruti) and the second by your experiences as a young child (Prakruti). In Ayurveda, knowing the difference between your Prakruti and Vikruti can give you new insight into your body, and how to restore it to optimal health. An important means of doing this is through diet, but remember that our health is also influenced by our lifestyle choices, environment, emotional state, the amount of exercise we do, and the people around us. (It is also beneficial to do this questionnaire every few years as our body constitution naturally changes over time.)

The Six Essential Tastes of Ayurveda

Ayurveda divides food into six tastes that influence the three doshas and thereby influence our overall sense of satiation and well-being. The six tastes are sweet, sour, salty, bitter, pungent, and astringent; each one affects our doshas differently. (Many foods have a combination of two or three tastes, such as oranges, which are considered both sweet and sour.) Ayurveda recommends that all six tastes be included in each meal; when they are, we will be left feeling harmonious, peaceful, and calm, as each dosha has been nourished. Note that only a little of each taste is necessary for it to satisfy and balance us; more is not necessarily better, and in fact, in certain situations it can be detrimental or toxic.

The guidelines offered here will teach you how to harmonize your doshas, and bring yourself back into balance when necessary. Although it is important to have the six tastes at every meal, don’t become overly concerned with this, as it should be a goal, not a rule. As you learn to listen to your body, you will start to be attuned to how the various tastes affect you. Remember that as you get to know which tastes are good for your dosha, you may not be eating foods you typically would, but it is those familiar foods that may have been sending your dosha out of balance. Give your body the time it needs to get used to new tastes, and the subsequent feeling of balance that comes from changing your ingrained eating habits.

Here are the tastes that decrease, or pacify, each dosha:

Vata is pacified by sweet, sour, and salty tastes.

Pitta is pacified by sweet, bitter, and astringent tastes.

Kapha is pacified by pungent, bitter, and astringent tastes.

Sweet: Rice, bread, honey, milk, ghee, oils, all meats, and most “sweets” are considered sweet in Ayurveda. Most legumes, lentils, and beans are considered sweet as well as astringent, which increases Vata. An exception is urad dal (split black lentils), which are considered sweet and not astringent, so they calm Vata. Grains and vegetables, which contain carbohydrates, are considered sweet, and increase Kapha while decreasing Pitta and Vata. Foods with the sweet taste are considered heavy and therefore grounding.

Sour: Lemon, vinegar, yogurt, cheese, tomatoes, grapes, plums, and other sour fruits increase Pitta and Kapha and decrease Vata. These foods should be consumed in small amounts and not at all by those with excess Pitta or Kapha. Sour foods promote digestion, are good for the heart, and warm the body. But an excess of these foods can cause irritation, dizziness, or loss of vitality.

Salty: Salt, Kombu (and all other seaweeds), soy sauce, pickles, chutneys, bouillon, and salty condiments increase Kapha and Pitta and decrease Vata. Having at least a little salt in our diets is essential for our health; it also aids digestion. But consumed in excess, salty foods can cause bloating and water retention, or lead to inflammatory conditions. Too little may result in illness, thyroid problems, or leg cramps.

Pungent: Ginger, cumin, black pepper, cinnamon, cayenne, chilies, radishes, onions, and garlic decrease Kapha and increase Pitta and Vata (but a little of these foods are good for Vata due to their warming effect). Pungent tastes heat the body, stimulate digestion, and eliminate excessive fluids, thereby relieving colds and bronchitis. They also help to get our metabolisms moving if we are feeling sluggish. Consumed in excess, they can cause anger and aggression, as well as burning sensations, dizziness, dryness, and increased thirst.

Bitter: Green leafy vegetables (e.g., kale, spinach), bitter gourd, turmeric, fenugreek, lemon and orange rind, dark chocolate, and olives increase Vata and decrease Pitta and Kapha. They cool Pitta when out of balance and too fiery, and lighten Kapha when too heavy. Consumed in excess, bitter can produce envy, jealousy, and yes, bitterness.

Astringent: Beans, lentils, apples, pears, cabbage, broccoli, cauliflower, and potatoes increase Vata and decrease Pitta and Kapha. Consumed in excess, they produce flatulence, constipation, and a dryness of the body.

Getting Started: Tips and Basic Recipes

Basic Herbs and Spices for Ayurvedic Cooking Herbs and spices are essential in Ayurveda; they stimulate the appetite and increase our ability to digest what we eat, increasing our overall health and well-being. Here is a list of asics herbs and spices you should keep on hand in your cabinet or refrigerator. See the Food Guidelines Chart in the Appendix for information on what herbs and spices are appropriate for each dosha.

Dry: Bay leaves; black pepper; cardamom, ground and whole (pods); cayenne pepper; chilies, red; cinnamon sticks and cinnamon bark; cloves, whole; coriander, ground; cumin, ground and whole; curry leaves; fennel seeds; fenugreek; garam masala; mustard seeds, black; mustard seeds, crushed and whole; turmeric

Fresh: Cilantro; chilies, green; garlic; ginger

Fresh is Always Best Just as freshly ground coffee has more aroma and flavor, the same goes for your ingredients. The fresher the spices, the more flavorful your food will be. I recommend keeping a coffee grinder on hand just for your spices. Whole dry spices can keep in the freezer for up to a year; grind them as you need them just as you would with coffee. Ground spices will keep for 4–6 months in a spice rack. To clean the coffee grinder, grind ½ slice of bread into breadcrumbs, then discard.

Garam Masala Garam masala (which means “hot spices”) is an Indian blend of dried spices that can be used in the same way as black pepper or other seasonings. It is a warming food which also stimulates digestion and circulation. For seasoning, only a little is needed, e.g., ¼-½ tsp.

Preheat oven to 200°F (95°C).

To break cinnamon sticks, place between a folded dishcloth and crush with a hammer or a rolling pin.

5 cinnamon sticks, broken (see note)

¼ cup cardamom pods with seeds

¼ cup black peppercorns

cup cloves

Sprinkle ingredients evenly on a baking sheet. Roast for 20–30 minutes, stirring from time to time to ensure they do not brown. Remove from oven and allow the mixture to cool. Break open each cardamom pod by squeezing between thumb and forefinger. Place cardamom seeds in mixture and discard pods. In a coffee grinder (not one usually used for coffee), grind ingredients until they become a fine powder. Store in an airtight container.

Good Oils and Good Fats Oils are the main source of good, healthy fats in our diets. In general, choose oils that are expeller-pressed, which are those that have been extracted from seeds or nuts through a chemical-free mechanical process; or cold-pressed oils, which are expeller-pressed in a heat-controlled environment of less than 120°F (49°C). Unrefined oils – oils left in their virgin state after pressing – are very rich in nutrients, but when used for cooking, they have a lower smoke point (the temperature at which oil begins to decompose and give off fumes). Always store all types of oils in the refrigerator after they have been opened to extend their shelf life and maintain their nutritional value. Olive oil is the exception; it can be stored at room temperature.

Here are the “good oils” I recommend; use organic versions wherever possible:

• Coconut oil has a good flavor and is full of nutrients that are retained at high temperatures.

• Flax seed oil, like hemp oil, is full of essential omega-3 fatty acids. Use unheated, and add it to shakes, salad dressings, cereals, or toast. Refrigerate after opening and use within 6 weeks.

• Ghee is butter that is free of impurities and cholesterol. Use sparingly if you are trying to lose weight. It is very calming to the nervous system. For great flavor and to calm Vata, use a little ghee mixed with olive oil when sautéing. Ghee can be stored at room temperature.

• Grapeseed oil maintains its healthy properties at high temperatures. Use sparingly if you are trying to lose weight.

• Hemp oil, like flax seed oil, is full of the essential omega-3 fatty acids and should be used unheated, such as in shakes and salad dressings. Refrigerate after opening and use within 6 weeks.

• Olive oil is an all-purpose oil as it is readily available, affordable, and cooks well at high heat without losing its nutritional value. Also use in salads, soups, and sauces.

• Sesame oil is another healthy oil. I recommend using only high quality versions that can be purchased at health food stores. Sesame oil is more expensive, but you only need to use a little for wonderful flavor.

“Good fats,” an essential part of our diet, can be found in olives, avocados, almonds, walnuts, pistachios, pecans, and other nuts and seeds (including nut and seed butters). The key to health is to consume these good fats and oils in moderation. A diet too low in fat can lead to attention deficit disorder, heart disease, cancer, autoimmune disorders, skin and joint problems, premenstrual problems, and depression and other mood disorders. On the flipside, a diet too high in fat (particularly “bad” fats) can lead to obesity, cancer, and heart disease.

Trans fats are the worst of the “bad fats”; they clog up arteries and impair blood flow, which increases the risk of heart attacks and strokes. Trans fats are most often found in junk food, so it is best to avoid virtually almost all fast, fried, and processed foods, including packaged cookies, candy, crackers, non-dairy creamers, and instant and frozen foods. If you don’t have enough time to cook, go to a health food store or local market and pick up something quick and healthy. Always read the package label so you know what you are putting in your body. Avoid trans fats as much as possible; this includes products that have hydrogenated or partially hydrogenated fats such as monoglycerides and diglycerides.

Ghee Clarified butter, also known as ghee, is butter with the milk solids removed. Ghee is a digestive aid that improves the absorption of nutrients from food it’s used with. It also is known to improve memory, lubricate the connective tissues, and act as a catalytic agent to carry the medicinal properties of herbs to the body. Ghee calms both Pitta and Vata, but should be used sparingly by Kapha and those who have high cholesterol or suffer from obesity, and should not be used when you want to detoxify (i.e. when you are on a cleanse). Ghee doesn’t need to be refrigerated as the impurities have been removed.

To make ghee: In a pot on medium heat, melt 1 lb (500 g) unsalted butter completely (watch carefully to ensure it doesn’t burn). Bring to a boil and skim off any foam, then reduce heat to low. Stir occasionally for 15–20 minutes. When the whitish curds turn light brown, it is ready. Skim off any additional foam, then pour through a sieve or cheesecloth into a glass container with a tight lid to store. Discard the curds at the bottom of the pan.

Paneer Paneer is homemade cheese, similar in taste to Ricotta and cottage cheese, but better for you, as its souring process makes it easier to digest. Paneer is used in various Indian vegetable entrees such as Lata’s Green Masala with Paneer and appetizers like Aunty Zee’s Paneer Samosas. You can also sauté paneer before adding to vegetable dishes, an easy way to add protein. Paneer is similar to tofu in texture as well as its ability to absorb flavors around it. In fact, you may substitute tofu in all the recipes that call for paneer, although it is worth trying paneer for its wonderful subtle flavor. If you are pressed for time, paneer is usually available packaged in Indian grocery stores, sold in cubes or large blocks.

To make paneer:

8 cups whole milk (see note)

6 tbsp plain yogurt

1 ½ tsp lemon juice, strained through a fine sieve

In the Ayurvedic tradition, bringing milk to a boil, then cooling it, makes it easier to digest. Often those who have a low tolerance for dairy find that they can enjoy it again when they follow this practice. Boiling it also sterilizes it without destroying its nutritional properties.

In a large heavy pot on high heat, bring milk to a boil (watch closely to ensure it does not burn) (see note). As soon as foam begins to rise, remove pot from heat. Add yogurt and lemon juice and mix well. The curds will start to solidify and separate from the liquid whey. Over a bowl, strain the mixture through a piece of cheesecloth, reserving the curds (paneer) in the cheesecloth. Wrap the cloth tightly around the curds, squeezing out the excess liquid.

Place the paneer, still wrapped in the cheesecloth, on a cutting board, and another board or baking sheet on top of it. Weight it down with about 15 lbs (7 kg) of heavy jars or cans and let sit at room temperature for 6–8 hours, until cheese is firm (i.e. consistency of firm tofu). Unwrap and cut into -inch (2-cm) cubes. Cover and refrigerate until ready to use. The cheese can be frozen and used as needed. It will keep for up to 3 months in the freezer.

Makes 6–8 servings.

Sprouting Beans and Lentils Sprouting beans and lentils increases their digestibility and significantly increases their nutritional value. This process breaks proteins and carbs into easily digestible amino acids, starches, and sugars. Sprouted beans are a rich source of protein, vitamins, and minerals, making them known as a super food. The yogis were said to have existed almost entirely on sprouted beans when they lived in the Himalayas. Here is a basic way to sprout beans and lentils to create a very nourishing and gentle food.

In a large bowl or pot of water, soak 2 cups beans or lentils overnight. In the morning, drain and rinse in a colander. Set colander over bowl or pot to aerate and cover with a clean damp dishcloth. Leave in indirect light. In the evening, rinse again, thoroughly. Once again, drain over bowl or pot and cover with damp dishcloth. Repeat the next morning and evening. By then, they will start to sprout little tails. When tails are about ¼-in (½-cm) long, store in an airtight container and refrigerate for up to 4 days or use immediately.