Swami’sCOOKBOOKCooking weekend

Swami’sDhal RecipeLentils are the dhal-ings of the health conscious. The health benefits of lentils (the main ingredient of dhal) are indisputable. Lentils are satisfying and help with weight loss as they keep us fuller for longer. A lean source of protein, full of fibre and high in B1 and folate, lentils also contain considerable amounts of antioxidants selenium, vitamin A, vitamin C and beta carotene.

Ingredients

• 1 cup red lentils (or other type of lentils and beans)

• 2 cups water or stock

• 1⁄2 tsp turmeric powder

• 2 tomatoes fresh chopped (or tinned tomatoes)

• Mixed vegetables of your choice – pum-pkin, cauliflower, potato, carrot broccoli. You can cut small or grate or leave large.

• 2 cloves of garlic - crushed

• 1⁄2 a lemon juiced

• 2 tsp grated ginger

• 1 onion chopped

• Oil/Ghee for frying

• 1 chilli chopped

• 2 tsp cumin

• 2 tsp coriander

• Baby Spinach chopped

• Salt to taste

Instructions

1. Rinse lentils, and place lentils, turmeric, tomatoes and water/stock in a pot and bring to boil.

2. Add cut veggies and chill. Stir occasiona-lly to check that it is not sticking to the pot. Reduce heat and simmer for 15 -20 mins or until lentils are cooked.

3. Add lemon juice and salt to taste.

4. In a separate fry pan, heat oil and fry onion – cook till soft.

5. Add crushed garlic, ginger, chilli and cumin and coriander. Stir constantly.

6. Add to dhal mix. Add baby spinach. Cook for a few minutes stirring regular-ly. Season to taste.

7. Serve with natural yoghurt, naan bread and/or rice.

Sri Lankan Dahl

Sri LankanPumpkin CurryIngredients

• 500g pumpkin diced

• 1 red onion sliced or diced 5 cloves of garlic

• 20 curry leaves

• A cinnamon stick

• 1⁄2 tsp turmeric

• 1 tsp masala

• 1 tsp curry powder

• 1 tsp pepper

• 1⁄2 tsp mustard powder Salt to taste

• 1 cup coconut milk

• 1 cup coconut cream

• 2 green chillies

Instructions

1. Place all ingredients in a pit and cook on medium heat for 15 minutes with lid on.

2. Add a 1 tbs sugar ( If making with sweet potato there is no need for sugar).

3. Serve and enjoy with rice (perhaps tradi-tional Sri Lankan red rice)

Ingredients

• 1 cup of red lentils

• 1 onion

• 3+ large cloves of garlic, sliced 1 green chillies

• 20 fresh curry leaves, shredded 1 tsp turmeric

• 1 tsp roughly ground cumin

• 1 tsp of black pepper

• 1 tsp of fenugreek seeds

• 1 tsp of Mustard seeds/powder 1 tsp of Marsala

• 1/2 can of coconut milk

• Juice of 1/2 Lime or Lemon

• salt to taste

Instructions

1. Place the lentils in about 2–3 cups of wa-ter. Then chop the chillies, onions, garlic, shred the curry leaves and add them to the lentils, together with turmeric, fenu-greek and the cumin and black pepper mixture. Boil together until the lentils turn soft.

2. When the lentils are soft, add the coco-nut milk and stir through.

No-OilLemon Pickle(Limbacha loncha)

Here is the recipe for the lemon pickle that we have been serving at my Health & Yoga Retreat and everyone has been asking for.Lemons are naturally high in vitamin C, probiotics and other nutrients. The pickling process preserves the nutritional content and increases the health benefits of lemons by metabolising the natural sugars. It aids digestion and boasts the immune system.But I must warn you that the pickling process is labour intensive - it can take up to 2 months (I have included a short cut). However like with Yoga, the time and effort invested in making the perfect pickle, is definitely well rewarded. Homemade pickles are far better than store bought pickles too.

Ingredients

• 6-12 lemons - depending upon size 1/2 cup salt

• 1/4 cup red chilli powder

• 1/4 cup honey or 1/2 cup sugar

• 3 tsp turmeric powder

• 1 tsp fenugreek seeds

• 1 tsp black mustard seeds

• 1/4 tsp asafetida powder

• Juice of 1 lemon

• Large glass jar, approx 2 litres in volume

• You can also use fennel, cumin and black pepper

• (A lovely alternative to the lemon pickle is lime pickle with ginger and chilli.)

Instructions

1. (Optional Step) To reduce the pickling time to about 2 weeks. Cover lemon in water and cook on low heat for 6 hours. Throw away water and dry thoroughly (important) Cut ends of lemon and discard. Slice lemon and deseed then cut into equal chunks.

2. Lightly roast fenugreek, mustard and asafoetida for 3-4 minutes. Do not burn. Allow the spice mix to cool. Use a coffee grinder or mortar and pestle to make it a powder.

3. Mix all the ingredients and as many lemon chunks as you can fit in your jar. The jar may look very full but it will settle down.

BortshHere is the recipe for the lemon pickle that we have been serving at my Health & Yoga Retreat and everyone has been asking for.Lemons are naturally high in vitamin C, probiotics and other nutrients. The pickling process preserves the nutritional con-tent and increases the health benefits of lemons by metaboli-sing the natural sugars. It aids digestion and boasts the immune system.But I must warn you that the pickling process is labour intensive - it can take up to 2 months (I have included a short cut). However like with Yoga, the time and effort inves-ted in making the perfect pickle, is definitely well rewarded. Homemade pickles are far better than store bought pickles too.

Ingredients

• 1 beetroot

• 2 carrots

• 4 medium-sized potatoes

• 1 onion

• 4 cloves of garlic (can put more!)

• 1/2 head of cabbage (or silverbeet, as we have discovered)

• juice of 1 lemon

• 1/2 to 1 cup of tomato paste (can also add fresh tomatoes) 2 table spoons of vinegar

• 2 table spoons of olive oil for shimmering vegetables

• dill, parsley, black pepper and salt to taste

Instructions

1. Peel and cut potatoes, set to boil in about 4 cups of water

2. Peel and thinly slice beetroot and carrots. Heat up oil in the pan and shim-mer beetroot and carrots on low heat for at least 10 minutes (or until tender). Add vinegar and lemon juice to the mix. This will release the deep red colour of the beets.

3. Cut the onions and add them to the carrot & beetroot mix about 5 minutes before they are done

4. When ready, transfer the carrot & beetroot mix to the pot with boiling potatoes

5. Add salt, pepper, cabbage, tomato paste to broth and cook on medium heat for about 20 mins

6. Now the secret ingredient: cut raw garlic, dill, and parsley into small pieces. Put in a cup and mix well. Let them sit together while the broth is boiling.

7. When broth is almost ready, add the secret ingredient mix. It will add a lot of flavour to the soup, but don’t over-cook it! After 3 mins, turn off the pot and let it sit for 10-15 mins on the stove.

8. Serve with toast and sour cream for a truly Russian experience.

Mung BeanPakora

Yoghurt Dressing Gulgula

Tahini Yoghurt Salad Dressing

Ingredients• 2 cups Whole Mung beans washed and

soaked overnight 1” piece of Ginger

• 3 cloves Garlic

• 1⁄2 tsp. salt

• 1⁄2 tsp. cumin

• 1⁄2 tsp. coriander

• 1⁄2 tsp. chilli powder

• 1⁄2 tsp. fennel seeds or any spice that you like Vegetables grated or chopped

• Oil for frying

Mix together• Yoghurt• Onion• Garlic• Grated vegetable• Salt & pepper

• Cumin

Ingredients• 1 cup plain flower

• 3⁄4 self rising Pinch salt

• Sugar

• Sultana

• Apple pear carrot banana – whatever you like

• Pinch of Cardamom (You can make it savoury with spices such as fennel seeds etc)

• Water

Instructions1. Mix like cake mixture -not to firm - a

little loose

2. Heat oil on med heat - Not high temp

3. Make a test one first and check that it is cooked inside

Mix together• Tahini• Yoghurt• Lemon juice• Seeded mustard• Salt & pepper

Instructions1. Grind the Mung Beans coarsely with

little water.

2. Add ginger, salt, spices powder and vegetables.

3. With your fingers drop small balls in hot oil. Be careful ofs platter

4. When golden brown, remove with slot-ted spoon.

Apple Pickle

Vegetable Pulao

Ingredients• Chop apple x 3

• Garlic – 5-10 cloves

• 2 tbs Cumin

• Chilli to taste

• 1 lemon juiced

• 1⁄2 cup Vinegar

• 1⁄4 cup Oil

• 1⁄2 onion

• 2tbs sugar

• Salt

Ingredients• 2 cups rice

• 1 Onion

• 3 tbsp - Ghee or butter

• 1 Carrot, cut into cubes

• 1 Potatoe, cut into cubes

• 1/2 cup - Peas

• 1 cup - Cauliflower, cut into florets

• 2 tbsp - Cashew nuts

• 1 tbsp - Raisins

• Salt To Taste

• 1 Pinch - Turmeric powder

Grind to Paste (or finely chop):• 1 Inch - Ginger

• 5 - Garlic cloves

• 3 - Green chillies

• 3 - Cloves

• 1/4 cup - Mint leaves

Instructions1. Heat olive oil and fry onion.

2. Add other ingredients. Cook on slow.

Roast and ground withmortar and pestle:• 3 – Cardamom pods 3 Star anise

• 2 - Cinnamon sticks

Instructions

1. Heat 1 Tbsp of ghee is a pan, fry cashew nuts and raisins. Keep aside.

2. Heat Ghee in heavy pot and fry onion then add paste

3. Add rice and vegetable . Keep stirring – do not let burn. When brown add 3 cups water and cook slowly. Stir regularly.

4. When serving add cashew nut.

5. Keep tasting – add salt

Bliss BallsRecipe One: Chocolate (cacoa) and Cashew Bliss Ball

• 1/2 to 1 cup of cashews blended until smooth ( or you can cheat and buy cashew butter)

• 2 tablespoons of agave nectar (a natural sweetener extracted from the Mexican agave plant) or swap for honey or rice syrup

• 1 tspn vanilla extract

• 4 – 8 dates (to your taste)

• 2 tablespoons organic cacoa Optional: roll in coconut

Recipe two: Coconut and Almond Bliss ball

• 1 cup of raw almonds

• 1/2 cup of sunflower kernels

• A small handful of pitted dates A small handful of sultanas

• 2 – 4 tablespoons of honey

• Roll in desiccated coconut (what the heck, add some coconut into the bliss ball as well)

Recipe three: Sesame Bliss Balls

I borrowed this recipe from Deepak Chopra’s newsletter. Deepak explains that the sesame bliss balls promote a healthy digestion and purify the body – mind.

• 1 cup toasted sesame seeds

• 1⁄2 cup golden raisins or regular raisins

• 2 teaspoons ground ginger powder

• 2 inches fresh ginger root, peeled and chopped

• 2 teaspoons ground cumin

• 11⁄2 teaspoons ground cardamon

• 21⁄2 tablespoons ghee (clarified butter) (I use and prefer ghee most of the time for my cooking)

Recipe four: Tahini Bliss balls

These are one of my favorite bliss balls with a rougher surface. The best part is no blender.

• 1 cup of rolled oats

• 1/2 cup of tahini

• 1/2 cup of chopped walnuts

• 2 – 4 tablespoons of honey

Masala ChaiThere is nothing like having a hot cup of Indian Masala Chai on a cold, winter afternoon. It is warm, very soothing and, as a bonus, good for health. The spices used have many health benefits and have been used in Ayurvedic medicine for thou-sands of years. They are nature’s own medicines.

Authentic Indian Chai is made with a combination of 6 spices that have lots of health benefits:

Ginger: Aids digestion and is effective in curing colds, flu and body aches.Cinnamon: Helps cure indigestion, heartburn and lowers blood pressure.Nutmeg: Is warming and used to cure insomnia and other sleep disorders.Clove: Helps fight cold and flu too.Cardamom: Cures indigestion and other digestive problems.Peppercorns: It has antibacterial and antioxidant properties.

Ingredients• 1 1⁄4 cinnamon sticks 3 cloves

• 3 black peppercorns 4 green cardamoms 1 cm of fresh ginger 3 tea bags

• 1 tsp nutmeg

• 2 cups Milk

• 1 cup water

• Honey/Sugar to taste

• Nb: Decaffeinated tea is best prior to bed.

• Crush or ground cardamom pods, pe-ppercorns and cloves. Grate nutmeg and ginger.

InstructionsBring to the boil over high heat. Add the crushed spices, cinnamon stick and teabags. Set aside for 10 minutes to infuse. Stir in the milk and sugar. Place over medium heat until mixture just comes to the boil.To serve, pour through a fine sieve. Pour from height to aerate.

For great chai blends please visit our friends at www.spicygoodness.com.au

Thai Green CurryIngredients

For the Thai Green Curry paste (makes about 1 cup – enough fora few curries):• 1 teaspoon white peppercorns

• 1 teaspoon coriander seeds

• 1⁄2 teaspoon cumin seeds

• 1 teaspoon sea salt

• 1 teaspoon ground turmeric

• 1 stalk lemon grass, chopped

• 6 garlic cloves, chopped

• 4 shallots or 1 small red onion, chopped

• 2 tablespoons coriander roots or stems, chopped

• 3cm piece ginger, peeled and chopped

• 4 green chillies, de-seeded and chopped

• 2 tablespoons light flavoured oil

For the Thai Green Curry:• 1 tablespoon light-flavoured oil

• 125ml Veg stock or water

• 250ml coconut milk

• 4 kaffir lime leaves, torn or 3 strips of lime peel

• Vegetables – beans, carrots, broccoli, mushroom

• Eggplant cut into chunks

• Firm Tofu

• 1 tablespoon white sugar

• 2 tablespoons mushroom sauce if you have

• 1 tablespoon lime juice

To serve:• Handful basil leaves

• Steamed rice

Instructions

For the Thai Green Curry paste (makes about 1 cup):1. Heat a small sauce pan over a medium

heat. Add the peppercorns, coriander and cumin and toast the spices for 1--2 minutes or until fragrant. Place the toas-ted spices, salt, turmeric, lemon grass, garlic, shallots, coriander, ginger, chillies and oil in a food processor and pulse to a paste.

For the curry:

1. Heat a large sauce pan over a high heat.Add the oil and cook the 3 table spoons of curry paste for 2 minutes, or until fragrant.

2. Add the stock, coconut milk and kaffir lime and cook over a medium-low heat for 5 minutes.

3. Add vegetables, lime juice and cook for 4—5 minutes.

4. Pan fry tofu and add to vegetables

5. Scatter with basil leaves and chillies.

6. Serve immediately with steamed rice.

Palak Tofu(Tofu in Curried Spinach Sauce)

Ingredients

• 1 package firm tofu

• 1 large onion, finely chopped

• 3 cloves garlic, chopped

• 1 teaspoon chopped ginger

• 3 medium tomatoes, diced

• 1 1/2 teaspoon curry powder (or garam

• masala)

• 1 teaspoon of chopped coriander

• 1 teaspoon ground cumin

• 1/2 teaspoon turmeric

• 150gm fresh baby spinach/ spinach or silverbeet

• 3 tablespoons natural yogurt

• generous pinch ground fenugreek (optional)

• salt to taste

Instructions

1. Cut the tofu into cubes about 1/2-1 inch in size. Spray or brush a non-stick skillet lightly with oil and heat it on medium-high. Add the tofu in a single layer, and cook it, turning often, until it is lightly golden on all sides. Remove it from the skillet and set aside.

2. Add the onions to the skillet and cook until golden. Add the garlic and ginger paste and cook for another minute. Add the tomato, curry powder, coriander, cumin, and turmeric and cook until tomatoes begin to break down.

3. Add the spinach, stir well, and cover. Cook until the spinach is completely wilted, about 3-5 minutes. Transfer the mixture to a food processor and blend until almost smooth. Pour it back into the skillet, add the yogurt and fenugreek and salt to taste. Add the tofu to the skillet, and cook on low for about 15 minutes. Serve over rice.

4. Add lightly fried paneer (next recipe)

Paneer Hummus

Carrot andGinger Soup

Ingredients

• 1 litre of Milk

• 1+ tablespoon of vinegar

Instructions

1. Bring milk to a slow boil.

2. Add vinegar if milk does not separate add some more vinegar and return to heat. Sieve through a colander.

3. Push excess water out. You can add herbs and spices too.

Ingredients

• 1 cups chickpeas, soaked for 8 hrs, rinsed, cooked till tender, skins picked off

• 1 tablespoon tahini

• 1 tablespoon olive oil

• 1 garlic gloves, crushed

• 1/2 lemons juiced

• Sea salt to taste.

• Sumac or paprika to garnish

Instructions

1. Reserve garnish

2. Blend all ingredients in food processor.

Ingredients

• 2 onions, peeled and sliced.

• 1/2 kg carrots, scrubbed and diced.

• 1 cm of ginger, finely grated.

• 2-3 clove of garlic, peeled and crushed.

• 1/2 tablespoon tamari

• 1 org. veg. stock cubes

• sea salt to taste

• 1 cup almond milk

• chopped parsley to garnish

Serve with quinoa: Place grains into a large sieve and rinse thoroughly under cold running water for about 30 seconds. Place in a saucepan, cover with cold water and cook for 15 minutes, stirring occasionally with a wooden spoon. Once the grains become translucent, drain and set aside.

Instructions

1. Saute onions, garlic and ginger in a little olive oil, until lightly caramelized.

2. Add carrots and gently heat in the pot, before adding water.

3. Cover with cold water, add stock cubes and tamari

4. Bring to a boil and then lower the heat to simmer until tender.

5. Puree with stick blender.

6. Add almond milk just before serving.

7. Garnish generously.

Raw ChocolateBrownie

CoconutChutney

Ingredients• 1 cup pecans (you can use walnuts, but

pecans are much better!)

• 2 cup dates

• 1/2 cup raw cacao (cocoa) powder

• 4 tablespoons shredded unsweetened coconut

• 1 cup chopped almonds

• 2 tablespoons honey or agave nectar

• 1/4 teaspoon sea salt

Ingredients• 1 cup grated coconut

• 2 small green chillies , chopped

• 1 tsp grated ginger (adrak)

• ½ cup roasted chana dal (daria)

• salt to taste

For The Tempering:• 1/2 tsp mustard seeds ( rai / sarson)

• 1 red chilli , broken into pieces

• 2 to 3 curry leaves (kadi patta)

• 1 tsp oil

Instructions1. Place pecans alone in your food proces-

sor and process until the pecans become small and crumbly.

2. Add dates to the raw brownie recipe a few at a time through the shute and process again until the mixture sticks to-gether and the dates are well processed.

3. Add the remaining ingredients to this raw brownie recipe and process again until the mixture turns a lovely dark chocolaty brown. Stop processing before it gets too buttery. (There should still be air between the small bits so that you will be able to press them down into your brownie pan.)

4. Place the mixture into a lined brownie dish or small cake pan and press down firmly using your clean hands.

5. Freeze this raw brownie recipe for a couple of hours.

Instructions1. Put the coconut, green chillies, ginger,

roasted split gram and salt in a blender with a little water and grind to make a fine paste. Keep aside.

2. Prepare the tempering by heating the oil and adding the mustard seeds, red chilli and curry leaves and stirring till the mustard seeds crackle. Pour this temper-ing over the chutney and mix well.

3. Refrigerate

KitchariKitchari means mixture, usually of two grains. This is one kitchari recipe that is particularly nourishing and easy to digest.

For Vata or Kapha conditions: Add a pinch of ginger powderFor Pitta conditions: leave out the mustard seeds

Cashew nut dressing

Ingredients• 1/2 cup Brown Rice

• 1 cup Mung Dal (split yellow)

• 6 cups Water(approx.)

• 1/2 to 1 inch Ginger Root, chopped or grated

• a bit of Mineral Salt (1/4 tsp. or so)

• 2 tsp. Ghee

• 1/2 tsp. Coriander Powder

• 1/2 tsp. Cumin Powder

• 1/2 tsp. Whole Cumin Seeds

• 1/2 tsp. Mustard Seeds

• 1/2 tsp. Turmeric Powder

• Handful Fresh Coriander Leaves

• 1 cup of Assorted Vegetables (optional)

Ingredients• 2 cups cashews

• 3 cloves garlic

• 1/2 lemon juiced

• Cumin, Pepper & salt, to taste

• 1 red onions

• Water

Instructions1. Carefully pick over rice and dal to

remove any stones. Wash each separa-tely in at least 2 changes of water. Add the 6 cups of water to the rice and dal and cook covered until it becomes soft, about 20 minutes.

2. While that is cooking, prepare any vegetables that suit your constitution. Cut them into smallish pieces. Add the vegetables to the cooked rice and dal mixture and cook 10 minutes longer.

3. In a separate saucepan, sauté the seeds in the ghee until they pop. Then add the other spices. Stir together to release the flavors. Stir the sautéed spices into the cooked dal, rice, and vegetable mixture. Add the mineral salt and chopped fresh cilantro and serve.

Instructions1. Blend all ingredients - for a thinner

version that’s good for salads, use more water; for a thicker version that’s good for pasta dishes, use less water.

Bread recipeKitchari means mixture, usually of two grains.This is one kitchari recipe that is particularly nourishing and easy to digest.

Spinach Pie

Ingredients• 500g granary, strong whole wheat flour

• 7g sachet / 2 tsp dried yeast

• 1 tsp salt

• 2 tbsp olive oil

• 1 tbsp clear honey

• Grains, seeds, nuts, oats, herbs etc

For Vata or Kapha conditions:Add a pinch of ginger powder

For Pitta conditions:Leave out the mustard seeds

Ingredients• 1/2 cup brown rice (You can add quinoa

or barley)

• 3/4 cup water

• 2 sheets frozen, ready-rolled puff pastry, thawed

• 1 bunch English spinach or silver beet, washed and shredded

• 1 small onion, finely chopped

• 1 cup mushrooms

• 1 cup tasty grated cheese and feta cheese

• 2 eggs, lightly beaten

• 1 tablespoon milk

Instructions1. Tip the flour, yeast and salt into a large

bowl and mix together with your hands. Stir 300ml hand-hot water with the oil and honey, then stir into the dry ingre-dients to make soft dough. Add grains etc.

2. Turn the dough out onto a lightly floured surface and knead for 5 mins, until the dough no longer feels sticky, sprinkling with a little more flour if you need it.

3. Leave to rise for 1 hr

4. Heat oven to 200C/fan 180C/gas 6. Make several slashes across the top of the loaf with a sharp knife, then bake for 30-35 mins until the loaf is risen and golden. Tip it out onto a cooling rack and tap the base of the bread to check it is cooked. It should sound hollow. Leave to cool.

Instructions1. Place rice and water in a small saucepan

over high heat. Bring to the boil then simmer, covered, for 7 minutes (rice should be half cooked). Rinse under cold water. Drain.

2. Preheat oven to 220°C. Line a 23cm pie dish with 1 sheet of pastry.

3. Combine rice, spinach, onion, cheese, feta and eggs. Mix well. Season with salt and pepper.

4. Spoon mixture into pie plate. Brush edges of pastry lightly with water. Top with remaining pastry. Press edges of pastry together. Brush pastry top with milk. Bake for 18 to 20 minutes or until pastry is golden and crisp. Serve hot or cold.

Ayurvedic Detox Tea

TumericMilk RecipeAyurvedic healers love turmeric for its anti- inflammatory, antibiotic, and anti-oxidant pro-perties. Try this cup of comfort tonight. The turmeric will settle your stomach, the warm milk will make you sleepy, and the spices provide extra flavour and warmth.

Instructions

This tea includes a combination of ingre-dients that help to improve digestion, break down fat, and “unclog” the channels in our body by removing ama. (toxins)Boil 4 cups of water in the morning.Add 1/2 teaspoon of the following to the water and continue to let it boil for about 5 minutes with the lid on.

• Cumin

• Coriander

• Fennel

• Turmeric

• Cardamom

• Cinnamon

Instructions

Heat 2 cups organic milk with 1/2 teaspoon turmeric powder, a pinch each of freshly grated ginger-root and cracked black pe-pper, and 1 cinnamon stick. Cook until the milk comes to a full boil. Enjoy warm.

Variation: Use 2 crushed cardamom pods instead of a cinnamon stick. Add crushed jaggery, honey, or sugar to taste.

Strain and pour the liquid into a thermos. The key is to make the tea fresh every mor-ning, place it in a thermos, and take small sips of it throughout the day. It is best to drink it warm or hot. If the tea is too strong or if you experience some initial discomfort, reduce the amount of seeds to 1/4 teaspoon for 2 weeks, and then increase it back to 1/2 teaspoon.

Health Benefits: Scientific studies have shown that turmeric can help prevent and/or ease arthritis, heart disease, diabetes, certain cancers, and Alzheimer’s disease.

From an ayurvedic perspective, ginger, cinnamon, cardamom, and black pepper are warming spices that help keep the sniffles away. The warm milk provides protein and makes tryptophan, a sleep-enhancing amino acid, more readily available to the body.

Vegetable MomosIngredients

For Dough:• 2 cups fine flour – or sieved flour

• 1/2 tsp salt

• 1/2 tsp baking powder

For Filling:• 1 cup carrots - grated

• 1 cup cabbage – chopped finely

• 1 Tbsp oil

• 1/2 cup onion - finely chopped

• 1 tsp garlic - chopped

• 1 tsp Soya sauce

• Salt

• 1/4 tsp vinegar

• 1/4 tsp black pepper

Instructions

1. Mix the flour, salt and baking powder and knead to a stiff dough with water.

2. Heat oil and add the onion and garlic.

3. Saute over high heat and add the carrot and cabbage. Turn around over high heat till glossy. (You can also boil)

4. Take it off the heat and mix in the Soya sauce, salt, vinegar and black pepper.

5. Roll the dough thin (translucent) and cut into 4”-5” rounds.

6. Take a round, wet edges and place some filling in the center.

7. Bring edges together to cover the filling. Twist to seal and fill the rest in the same way.

8. Steam for about 10 minutes and serve with soya sauce and chilli sauce.

Spiced chickpea& cashew mix

Chilean saladby Gabriel

Ingredients

• 400g can chickpeas, rinsed, drained

• 2 tbs vegetable oil

• 1 tbs curry powder

• 1 tbs cumin seeds

• 2 tsp ground turmeric

• 1 tsp garam masala

• 125g (3/4 cup) raw cashews

• Sea salt flakes, to serve

• 1/4 tsp black pepper

Tip: To give your spiced chickpea and cashew mix a touch of sweetness, add a handful of raisins at the end of step 3 with soya sauce and chilli sauce.

Instructions

1. 9 onions finely chop

2. Put in a bowl

3. Add lemon juice up to the third or half of the onions

4. Add salt to the mix: the goal here is to take the water out of the onion

5. Cover and let them soak in the fridge for an hour at least

6. Chop coriander and fresh parsley 1 cup and a half of each

7. Chop approximately 10 Italian tomatoes

8. Add the herbs and the tomatoes in

9. Add some sugar to taste and erve cold on a hot day ;)

Instructions

1. Pat the chickpeas dry with paper towel.

2. Preheat oven to 220ºC. Line a large baking tray with non-stick baking paper. Combine the oil, curry powder, cumin seeds, turmeric and garam masala in a large bowl. Reserve 1 tablespoon of the spice mixture in a small bowl. Toss the chickpeas in the remaining spice mixtu-re. Season with salt. Spread the chic-kpeas, in a single layer, on the prepared tray. Bake for 25 minutes or until light golden.

3. Toss the cashews in the reserved spice mixture. Add to the chickpeas and bake for 5-10 minutes or until the chickpeas and cashews are crisp and golden. Set aside to cool. Sprinkle with sea salt flakes.

BananaBreadIngredients

• 2 tablespoons raw sugar

• 1 teaspoon ground cinnamon

• 1/2 cup butter

• 1 1/2 cups raw sugar/honey

• 3 eggs

• 6 very ripe bananas, mashed

• 475 ml reduced fat sour cream

• 2 teaspoons vanilla extract

• 2 teaspoons ground cinnamon

• 1 teaspoon ground ginger

• 1/2 teaspoon salt

• 3 teaspoons baking soda

• 2 1/2 cups all-purpose flour

• 2 cups white whole-wheat flour

• 1 cup chopped walnuts (optional)

Instructions

1. Preheat oven to 300 degrees F (150 de-grees C). Grease four 7x3-inch loaf pans.

2. Stir together 2 tablespoons white sugar and 1 teaspoon cinnamon in a small bowl. Dust pans lightly with sugar mixture.

3. Beat butter and 1 1/2 cups sugar with an electric mixer in a large bowl until smooth. Blend in eggs, mashed bananas, sour cream, vanilla extract, and 2 teas-poons cinnamon. Whisk together salt, baking soda, all-purpose flour, and whole wheat flour in a bowl. Stir flour mixture into butter mixture until just combined; fold in nuts. Divide into prepared pans.

4. Bake in preheated oven until a toothpick inserted in centre comes out clean, about 1 hour.

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