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Basic Ingredients

Here I explain the magical and exotic, yet easy to find ingredients and spices, which will transform fruits, vegetables, and tofu into delicious dishes and will provide excellent health benefits as well. I use easily available ingredients that can be found at your local grocery store so you can conveniently make any dish in this book.

All-purpose flour is made from a blend of high-gluten hard wheat and low-gluten soft wheat. This fine textured flour is milled from the endosperm (inner part) of the wheat kernel and does not contain the germ (the sprouting part) nor the bran (the outer coating), which are nutrient and fiber rich parts of the kernel.

In America, the law requires all flours not containing the wheat germ must have niacin, riboflavin, thiamin, and iron added, thus making them “enriched” as the label on the package might say.

All-purpose flour is white in color and is sold as either bleached (naturally as it ages or chemically) or un-bleached, and both can be used interchangeably for a recipe. I use non self-rising flour, which means baking powder and salt have not been added.

Storage and Food Handling Tips When shopping for ingredients, I tend to buy small quantities so they will stay fresh, but when shopping for rice, I buy big burlap bags of it since I cook it often. You can store all of your individual spices, lentils, dried legumes, and rice in airtight jars in a cool, dry place and out of direct sun for up to six months. I actually like to store rice in the freezer in order to eliminate any bugs in it, since rice is prone to bugs from the warehouse. Flours are best kept up to three months in the pantry, but they may also be placed in the freezer for up to six months. Roasted and ground spice blends, such as Garam Masala (page 109), lose their flavors more quickly and are also best if kept up to three months only. Nuts have oils in them, which can cause them to go rancid if stored at room temperature. It is ideal to store nuts up to three to six months in the refrigerator or up to one year in the freezer. When handling spices, rice, lentils, dried legumes, flour, and nuts, always use dry hands and utensils when removing them from or adding them to storage containers.

Basmati rice is a long-grained, fragrant, gluten-free rice that is grown in the cool foothills of the Himalayan mountains in India. In Hindi, basmati means “the fragrant one,” so the name seems to fit quite well. Basmati rice is commonly available in most grocery stores in small packages, and many international food stores sell big burlap sacks of basmati rice, which is more economical if you cook rice often like I do. Rice can be stored in a jar, plastic bag, or in the burlap bag it came in for at least six months in your pantry. But I like to store rice in my freezer so it keeps well and takes care of any bugs that may be in it from the store. It is a good idea to thoroughly wash the rice before cooking it to clean it and to remove any starchy residue so that the final result is less sticky. In general, the rule of thumb to cook basmati rice is to use twice the amount of water to rice. One cup of uncooked rice yields about three cups of cooked rice. Basmati rice comes in white and brown forms and you may use either for cooking, although I prefer to use white rice since I prefer its taste and texture. Rice is cholesterol and gluten-free, and a good source of fiber, which is good for a healthy and regular digestive system. See also Brown rice (page 25).

Bay leaves come fresh or dried, but dried bay leaves are easy to find and keep well, especially if one does not cook with them too often. When cooking, the leaf is added to heated oil or butter to release its sweet and woody aroma. I put bay leaves in my Vegetable Rice Pilaf (page 65). You may leave the bay leaf in your dish for presentation purposes, but with its sharp dried edges, it is best to avoid eating it. Drinking an infusion of bay leaves helps relieve upset stomachs and digestive disorders.

Black pepper (ground and whole peppercorns) is a berry that grows in grapelike clusters on the pepper plant. The berries can become green, black, or white peppercorns depending on how ripe the berry is when it is plucked and how it is processed. The black peppercorns have the strongest flavor whereas the white ones are milder and are used when you do not want the black pepper to show in food, such as a white sauce. The green berries are unripe when plucked and are commonly preserved in brine or pickled for a fresh taste. For everyday cooking, I use the finely ground black pepper that comes in a tin or I sometimes if I have time, I use freshly ground whole peppercorns. For some dishes, like Vegetable Rice Pilaf (page 65), I prefer to use whole black peppercorns that I temper in oil to release their flavors. Black pepper has antimicrobial properties that help destroy cold-causing germs. This spice also helps relieve congestion by breaking up excess mucus and clearing nasal passages.

Brown rice is a gluten-free whole grain rice with only the inedible outer husk removed, unlike white rice, which has the husk, bran, and germ removed. This makes brown rice more nutritious than white rice, and also more effective in lowering cholesterol levels. The nutritious, high-fiber bran coating to brown rice gives it a light tan color, nutlike flavor, and chewy texture. The presence of bran limits the storage life of brown rice to six months since it can go rancid, but it may be refrigerated to extend its life. Brown rice may be substituted for recipes that call for white rice, but it does require more water and it takes longer to cook since it is the entire grain. Basmati rice comes in brown rice as well.

Cardamom come from the cardamom pods that are the fruit of the cardamom plant, and they are plucked while they are still unripe and then dried. The common variety is the small green pods with its warm, fragrant, and spicy-sweet intensely flavored small black seeds inside, which is what I use. There are also big black cardamom pods. If you shop in ethnic markets, you may also see small white cardamoms, which are simply the green ones that have been bleached for aesthetic purposes. Cardamom is frequently used to add a special touch to Indian desserts and tea. (See page 20 for instructions on how to work with cardamom pods.) My two-year-old daughter loves to chew on cardamom pods! Cardamom pods make good natural breath fresheners. Simply pop a whole pod in your mouth and chew on it until you can swallow everything. Cardamom also provides relief from heartburn.

Chili peppers, green (fresh, whole) There are hundreds of varieties of chili peppers, varying in length, thickness and spice level. Generally, the smaller a pepper, the hotter it is because there are more seeds proportionally, and the seeds are the heat source. In Indian cooking, many types of chili peppers are used, but I use the spicy hot bird’s-eye chili pepper (also sometimes referred to as the “Thai chili pepper”). The bird’s-eye chili pepper is thin and can be found in ethnic markets and now also in many American grocery stores. You can use any variety of green chili pepper, as I also frequently use the easily available Serrano chili pepper or jalapeño pepper. The Serrano and jalapeño are a bit bigger and plumper than the Indian bird’s-eye, but they will still do fine. Capsaicin, the active component of chili peppers that gives them the fiery hot flavor is mainly in the seeds, so cutting open and chopping a chili pepper exposes the seeds and allows it to release more flavor and heat. Always make sure to wash your hands thoroughly after handling a chili pepper so you do not irritate your eyes, nose, or lips if you touch them afterwards. When green chili peppers are left on the plant long enough to fully ripen, they turn red and are then plucked and dried in the sun for use in cooking. Chili peppers provide pain relief, as studies have shown that capsaicin relieves and prevents headaches, including migraines.

Fresh green bird’s-eye chili pepper

Chili peppers, red (dried, whole) Red chili peppers are green chili peppers that have been allowed to fully ripen, after which they are plucked and sun-dried. Because the dried bird’s-eye chili pepper is not always available in regular grocery stores, I use the easy-to-find dried red chili peppers of the chili de arbol variety, found in small clear bags in the spice section or the Mexican international section of your grocery store. Sometimes these dried peppers are even found in the fresh produce section. When cooking with dried red chili peppers, I sometimes dry roast them first to release their flavors. I also sometimes tear these chili peppers before tossing them in the hot pan to expose the seeds, which releases more heat into the dish. If you leave them whole, the dish will not be as spicy. Different types of dried red chili peppers are also ground into a fine red pepper and used frequently in Indian cooking. In American grocery stores, the closest substitute is ground red pepper (cayenne). Dried red chili peppers can be stored for at least six months in an airtight jar in your pantry. Chili peppers are beneficial to good heart health and have been shown to reduce blood cholesterol levels. See also Red Pepper (page 30).

Fresh and dried red chili de arbol peppers

Carom seeds Also called “bishop’s weed,” these tiny brown seeds are a great natural remedy for an upset, gassy tummy. To this day, when I complain of an upset tummy, my mother will tell me to take a teaspoon full of carom seeds with water. The seeds look small and harmless, but if you bite into them, they release a peppery punch, though they are not spicy. Carom seeds can be found at Indian markets, and are more commonly known by their Hindi name, ajwain (also sometimes spelled ajowan). If you cannot find them, you can use dried thyme leaves as a substitute… it will be similar but not the exact sharp flavor of carom seeds. Carom seeds are not to be confused with caraway seeds.

Cayenne See Red pepper

Chapati flour (also called atta) is a whole-wheat flour made from finely ground and sifted whole durum wheat. It is used to make many Indian flatbreads. If you do not have chapati flour, you can substitute a mix of common whole wheat flour and all-purpose flour, and I indicate the exact amounts in the recipes. Some bags of Indian chapati flour say “100% whole wheat flour” on them, but if you compare it with American whole wheat flour, you'll notice the American one is darker. This is because Indian chapati flour is usually sifted after being milled to separate out some of the brownish coarser outer layers of the whole grain, thus making chapati flour not as nutritious as un-sifted whole wheat flour. Store chapati flour in an airtight jar in your pantry up to three months. Because chapati flour has natural oil in it, it can go rancid if kept over three months, but keeping it in the freezer can prolong the life of the flour for at least up to six months. See also All-purpose flour (page 24) and Whole wheat flour (page 31).

Cheese See Paneer

Cilantro See Coriander leaves

Cinnamon Cinnamon sticks are intensely flavored woody rolls of dried inner bark from the cinnamon tree. When using cinnamon sticks, it is important to use just a small piece because it gives a very strong flavor. You can break a cinnamon stick with your hands, but to get smaller pieces, lay the stick on a cutting board and hit it with a rolling pin to break it up. My daughter loves chewing on cinnamon sticks and it reminds me of when I was a child, I would like to take about a finger-length piece of cinnamon stick and use it as a straw to drink water for cinnamon-flavored water! Ground cinnamon is also available and may be sprinkled on top of Indian Cappuccino (page 118) as an added touch. . Cinnamon acts as a brain tonic and boosts cognitive function and memory.

Cloves have a very distinct flavor and aroma and should be used sparingly so as not to overpower a dish. A clove is a small brown woody piece with a pronged, rounded tip, which almost resembles a tiny nail. Cloves are grown on tropical evergreen clove trees, and are actually the unopened flower bud that grows in clusters. After the green buds are fully grown and just about to open, they are picked off the tree and sun dried until they become dark brown and woody. Cloves are sold whole or ground, but I prefer to buy the whole cloves so that I can dry roast and grind them when I make the Garam Masala (page 109). I also use whole cloves to flavor Vegetable Rice Pilaf (page 65). Cloves are used as a home remedy for a toothache. Pressing a clove between the jaws, at the site of the aching tooth eases the pain.

Coconut milk and shredded coconut Coconut milk is extracted from the pulp of coconuts. It is not the coconut water or “juice,” the liquid inside the coconut that is clean and thin and should ideally be quite sweet. The milk, instead, is white and creamy and makes an excellent rich vegan and gluten-free base for coconut curry dishes. For fresh coconut milk, one may extract the milk themselves by pressing the white coconut meat, but canned coconut milk is available in the international sections of grocery stores. Coconut milk is fattening, although still healthy since it contains many vitamins and minerals. The fat in coconut quickly turns into energy instead of storing as fat. A light version of coconut milk is available, which I think is a suitable substitute. Unopened cans can be kept for months in your pantry—though do keep an eye on the expiration date. Shake the can thoroughly before opening since the cream may have risen to the top. Transfer any leftover coconut milk from the can into a glass or plastic container, cover it, and refrigerate it for no more than three days. Shredded coconut is the white meat that has been dried and then shredded or grated into flakes. I use dried, shredded flakes that have been sweetened when making my Chocolate and Coconut Covered Cherries (page 124). Dried, shredded coconut can be found in the baking section of a grocery store. They may be stored in an airtight container in your pantry for a few months, or until the expiration date.

Coriander leaves (also called cilantro) are used in Indian cooking both as a garnish and as an ingredient. It keeps about three days in the refrigerator before it starts discoloring and wilting. I store the bunch in a plastic bag in the refrigerator and tear off a handful or chop off a small quantity when I need to use some. Coriander leaves should be thoroughly washed before being chopped. Since there is no need to destem the leaves, you may chop the leaves and stems together. If you put some whole coriander seeds in your garden, or even in a pot indoors by a sunny window, you will soon have fresh coriander leaves always on hand. Coriander leaves are rich in cancer-fighting antioxidants.

Coriander seeds grow into the coriander plant, which gives us the fragrant coriander leaves (cilantro). The seeds have a light and sweet citrus, almost orange-like, undertone that comes out more when they are roasted. I used ground coriander and the whole seeds, both of which are available in the spice section of grocery stores. You may grind whole seeds as needed for a fresher and more intense flavor, but to make things easy, I simply use pre-ground coriander. However, if you roast whole seeds before grinding, a more intense flavor develops, which is fully released when the seeds are ground up. Whole roasted seeds are one of the main spices in my Garam Masala page 109). Coriander seeds help fight diabetes by reducing blood sugar levels.

Cornmeal is dried corn kernels that have been finely or coarsely ground. In the United States, when cornmeal is finely ground, it is called corn flour (but in Britain, corn flour actually refers to cornstarch). Cornmeal is gluten-free and either yellow, white, or blue, depending on the type of corn used. I use the commonly found yellow cornmeal, which also has more vitamin A than the white one. Polenta is a popular Italian porridge (mush) made from cornmeal. Cornmeal can be kept in an airtight container in your pantry up to three to four months. Finely ground cornmeal is used to make delicious flatbreads such as Fenu-greek Cornbreads (page 62) and Indian Cornbread (page 61). Yellow cornmeal is rich in antioxidants known to prevent cancer.

Cornstarch (referred to as corn flour in British recipes, although actual corn flour is a different product in the US) is a dense, powdery “flour” obtained from the endosperm (inner part) of the corn kernel. It is used as a thickening agent for sauces, puddings, and custard, such as in my Fruit Custard (page 122) recipe. Since it tends to form clumps, it is mixed with a small amount of cold liquid to form a smooth, thin paste before being stirred into a hot mixture. Cornstrach is a carbohydrate, which gives our body energy.

Cumin seeds are tiny brown-colored oval seeds that are a must-have in my pantry. Cumin flavors rice and many other dishes amazingly well. I do not cook with ground cumin; instead I prefer to use whole cumin seeds. To release their flavor, cumin seeds are often added to heated oil (tempering) and incorporated directly into a dish or they are dry roasted and then ground. When they are added to heated oil, they will quickly darken. To keep the seeds from burning and turning black, you must quickly add the next ingredient. Luckily, since cumin seeds are usually introduced in the first steps of cooking a dish, if you do burn them you can just discard them along with the oil and try again. This spice provides a whole different level of flavor when it is dry roasted and crushed, and can be added to tofu marinades as well as to different types of yogurt condiments known as raita. Cumin seeds help your body digest food, reduce gas, and soothe indigestion.

Cream (half-and-half and heavy cream) When raw milk sits it will naturally separate into the milk fat rich cream on top and almost fat-free milk on bottom. The different types of creams are distinguished by the amount of milk fat in the mixture. Half-and-half, which I use in the Sweetened Carrots (page 123) dessert to give a rich milky base, is equal parts milk and cream and has about 10% to 12% milk fat. “Whipping cream” is a bit heavier with about 30% milk fat. I use heavy cream, also called “heavy whipping cream,” to give a creamy consistency to Creamed Swiss Chard with Cheese Cubes (page 107). Heavy cream has a milk fat content of about 36% to 40% making any dish with cream taste great, but of course it should be eaten in moderation!

Edamame is the Japanese name for fresh green soybeans. These soybeans are picked before they completely mature. Edamame can be used in place of frozen or fresh green peas, thus adding protein to the dish. It may be sold as fresh pods, but is more often found in the frozen section of the grocery store and comes in pods or may be shelled. The frozen edamame pods may be steamed in the microwave and enjoyed as snack along with some salt sprinkled on top of the pods. My daughter enjoys eating edamame and has learnt how to suck out the soybeans and then discard the pod. These legumes are easy to digest and are high in fiber and protein.

Fennel seeds are small light-green seeds that come from the fennel plant. Sometimes the use and name of fennel seeds is incorrectly interchanged with anise seeds, which have a somewhat similar flavor and appearance. Fennel seeds are commonly used as a natural breath freshener when it is chewed thoroughly and then swallowed. You may notice that in many Indian restaurants, near the door, there is a bowl with fennel seeds mixed with sugar for guests to chew on after their meal. When chewed and swallowed, the fennel mixture gives fresh breath with a sweet taste and aids in digestion.

You can also simply chew the fennel seeds without sugar.

Flour See All-purpose flour, Chapati flour, Cornmeal, Cornstarch, Gram flour, Whole wheat flour

Garam Masala (Roasted Spice Mix) In Hindi, garam means “hot” and masala means “spices,” so Garam Masala can be translated as “hot spices.” In fact, this spice mixture is not as spicy as it is warming and aromatic. Garam Masala is a roasted spice mix that is commonly used in cooking throughout India. A combination of select whole spices is dry roasted and then ground to release amazing aromas. Although this spice mix is commonly available in most grocery stores, each brand will have a slightly different flavor. In general, most Garam Masala mixes will contain coriander seeds, cardamom, black pepper-corns, cloves, cumin seeds, and cinnamon, but some brands of spice mixes may leave out or add certain spices, such as bay leaves, nutmeg, and black cardamoms. For convenience, you can use the pre-blended mixes available in stores, but for the best flavor I recommend you make your own homemade batch with freshly roasted and ground spices (see page 109 for a recipe).

Garlic The assertive flavor of garlic makes it one of my favorite cooking ingredients. Though mincing garlic may seem tedious, it’s definitely worth it for the flavor it adds to a dish (see page 22 for instructions on working with garlic). I have found that pre-minced bottled garlic doesn’t come close to the strong aroma and flavor of fresh garlic, so do try to avoid to using the pre-minced garlic. Garlic should be stored loosely covered (a paper bag is ideal) in a cool dark place away from direct sun or heat. I like to keep mine no longer than three to four weeks, but you can store it longer (just discard it when it has started to dry out). You can store the unused peeled cloves in an airtight container in the refrigerator for up to a week. Garlic is good for a healthy heart and immune system.

Ginger is a root with a unique flavor and aroma, and is a must-have in my mother’s refrigerator. It is sold in the fresh produce section of grocery stores. If the root pieces are too big, you can snap off the desired size you want to buy (see page 22 for instructions on working with ginger). It keeps for two to three weeks when put in a paper bag and stored in the crisper drawer of the refrigerator. The exposed cut end of a partially used piece of ginger root should be tightly wrapped with plastic wrap before placing it back in the refrigerator. Ginger has been shown to be an effective remedy for nausea and vomiting from motion sickness.

Gram flour (called besan in Hindi), also known as chickpea flour, is made from a dried, spilt and skinned legume called Bengal gram. Bengal gram is a small dark brown chickpea (kala channa). They are different from the bigger cream-colored chickpea known as the “garbanzo.” When Bengal gram is split and skinned, a yellow lentil called channa daal is revealed. This is crushed to make gram flour, which is pale yellow in color. You may find this gluten-free flour in the international section of grocery stores, or you may find it at an organic store. I use gram flour to make the batter for Spinach and Fenugreek Fritters (page 46) and also Opo Squash Fritters (page 51). Store gram flour in an airtight jar in your pantry for up to three months, or up to six months in your freezer.

Legumes are plants that have seed pods that split when ripe. Beans, lentils, soybeans, and peanuts are types of legumes. When the seeds of a legume are dried, they are called pulses, such as dried kidney beans, dried black-eyed peas, or dried lentils. Legumes are low in fat, a good source of carbohydrates, and rich in protein, which is essential to maintain a healthy body. They are a substitute for some of the protein in meat, which has more fat and cholesterol.

Mustard seeds (black) Mustard seeds come in two types: white and black. I use the ones that are dark brown in color, but are called “black” on the label. The white seeds are larger than and not as pungent as the darker seeds, and are used to make American mustards. Mustard seeds are used in the tempering process of cooking, in which spices are introduced to heated oil, causing the flavors to release. They are also ground and added to pickling recipes. Some people believe that mustard seeds ward off evil and negative forces, so if you feel things are not going well, try sprinkling some mustard seeds around you and the outside of your home to see if your luck changes! If anything, you might get pretty yellow mustard plants growing around your house. Black mustard seeds are an excellent source of omega-3 fatty acids which are good for healthy heart and brain function.