Recipes and Techniques for Health

  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5354546/
 
Golden Milk

Golden Milk is especially beneficial for stiff joints and provides a source of lubrication for the entire system. It helps us keep our flexibility and vitality. Turmeric adds flavor to food and has many health benefits. It can be used as an anti-inflammatory for people suffering from arthritis, joint pain, clears the skin, alleviates muscle pain, aids in digestion, works as an anti-parasitic, and anti-bacterial.  Turmeric is not good for people who have gall stones. While it is wonderful for older men, older women may not want to have their bodies producing less estrogen because they take turmeric regularly. Drinking Golden Milk everyday will reduce the estrogen in your body.

From Memorial Sloan Kettering cancer center "...randomized clinical trials revealed that turmeric is effective in decreasing the concentration of tumor necrosis factor-alpha, a key mediator in many inflammatory diseases."   

This study shows that ingesting turmeric will reduce estrogen, It has been shown that CUR inhibits the phosphorylation of p53, its ability to bind to DNA, and the transactivation of genes that correlate with its function as a tumor suppressor. However, our experiments suggest that the CUR-induced effects on the T-47D cells are not due to a mechanism involving p53 and appear to involve a mechanism that includes proteins other than p53 and ERα. CUR has also been found to inhibit the expression of the leptin gene in T-47D breast cancer cells, and this inhibition was positively associated with a decrease in the expression of ERα  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5354546/​

Turmeric is currently being investigated in many studies for possible benefits in Alzheimer’s disease, cancer, arthritis, and other clinical disorders. What the Ayurvedic tradition of India has known for thousands of years is just beginning to be discovered by modern medical researchers. I say “beginning” because though doctors are giving people "curcumin"-- this is a drug extracted from turmeric with toxic solvents. It does not work near as well as turmeric cooked in milk.  It should be ingested with a lipid (fat). Just about any "milk" you use will have some fat in it. We prefer almond milk. This article collects some of the studies done on the effect of turmeric on those with Alzheimer's http://www.greenmedinfo.com/blog/turmeric-produces-remarkable-recovery-alzheimers-patients​. 

"Approximately 6 million women in the United States use hormone replacement therapy to treat the symptoms of menopause," said Salman Hyder, the Zalk Endowed Professorship in Tumor Angiogenesis and professor of biomedical sciences in the College of Veterinary Medicine and the Dalton Cardiovascular Research Center. "This exposure to progestin will predispose a large number of post-menopausal women to future development of breast cancer. The results of our study show that women could potentially take curcumin to protect themselves from developing progestin-accelerated tumors."

There have been claims recently that turmeric can increase estrogen that seem to be based on a quote from WebMD. These are false. Jacob Shore, ND, addresses this issue in the following article--http://marnieclark.com/does-curcumin-have-an-estrogenic-effect/.

Black pepper originally comes from India, where it has been in use for at least five thousand years. Adding Piper Longum dramatically increases the turmeric’s bioavailability.  Piper Nigrum is the more common black pepper for the table. Many of the studies done on increased bioavailability have focused on Piperine, an isolated constituent of  pepper. Besides increasing the bioavailability of herbs, it has been shown that piperine can dramatically increase absorption of selenium, vitamin B, beta-carotene and other nutrients.

You can find the mix of Organic Turmeric and ground Piper Longum on the Buy Plant Medicine page of this website. ​http://www.curanderahealing.com/store/p72/Organic_Turmeric_Powder_with_Piper_Longum_powder.html.

One can  simply add the spices to the milk and make one cup at a time.
1 tsp. turmeric
1 cup milk (dairy or nut milk)
dash of piper longum
dash of ground cardamom (optional)
honey to taste after taking off of heat
1/2 tsp. sesame oil or ghee after removing from heat

For making a Paste
3 teaspoons turmeric 
1/2 cup water 
1/4 tsp  ground piper longum
1 cardamom pod (optional)
honey to taste (after taking off heat)


Simmer turmeric and piper longum in water until it forms a nice paste. Suggested cooking time is 8 minutes, you can add more water as necessary. Meanwhile, heat the milk. Before it boils, remove from heat. Combine the two mixtures using a blender if desired. Add honey to taste. The cardamom may be cooked with the turmeric for added flavor.

According to an article published in the "Journal of Ayruveda and Integrative Medicine" in 2010, piperine has been shown to increase the absorption of vitamin C, selenium, beta-carotene, vitamin A, vitamin B-6 and coenzyme Q. The article goes on to suggest that piperine may be useful for people who suffer from conditions that cause malabsorption of nutrients and people suffering from malnutrition.


Oil Pulling
Take one teaspoon of organic sesame oil in the mouth. Moving the oil in the mouth, sip, suck and pull through the teeth. This process makes oil thoroughly mixed with saliva. Swishing activates the enzymes and the enzymes draw toxins out of the gums and blood. The oil should not be swallowed as it collects bacteria and plaque. As the process continues, the oil gets thinner and white. If the oil is still yellow, it has not been pulled long enough. 


After eight to ten minutes spit out the oil and rinse the mouth with warm water or brush the teeth. Scrape your tongue with a spoon to clean it.

During the oil-pulling process one's metabolism is intensified. You may notice  the tightening  of loose teeth, the elimination of bleeding gums and visible whitening of the teeth. To accelerate the healing process, it can be repeated three times a day.

Sesame Seed Oil has been used as a healing oil for thousands of years. It is naturally antibacterial for common skin pathogens, such as staphylococcus and streptococcus It is a natural antiviral and anti- inflammatory agent. In an experiment at the Maharishi International College in Fairfield, Iowa, students rinsed their mouths with sesame oil, resulting in an 85% reduction in the bacteria which causes gingivitis.

It has been used extensively in India as a healing oil, including in experiments which showed it was useful in unblocking arteries. In recent experiments in Holland by Ayurvedic physicians, the oil has been used in the treatment of several chronic disease processes, including hepatitis, diabetes and migraines. Here is a link to one study on oil-pulling with sesame oil. http://www.ncbi.nlm.nih.gov/pubmed/21525674
All of the research done on oil-pulling has been done with sesame oil. The use of coconut oil is an American fad. 

 As an Ayurvedic physician I have many reasons to remain faithful to the original Ayurvedic tradition. One reason is that western science always backs up this tradition. This is as true for oil-pulling as it us for the use of silver. "The Huffington Post recently shared the findings of Michelle Hurlbutt, RDH, MSDH, an associate professor of dental hygiene at Loma Linda University in Southern California.
The expert compared the use of water, coconut oil, and sesame oil in three groups of experiment participants. The results revealed a very clear winner.
Hurlbutt found that those who used sesame oil each day saw a five-fold decrease in the bacteria, compared to the water group, and the coconut oil group which saw a two-fold decrease. Once all the participants stopped oil pulling, each saw the levels of the bad bacteria began to creep up again.
Sesame oil seems to be the clear favorite in this analysis of this practice.

• Oil pulling reduced counts of Streptococcus mutans bacteria – a significant contributor to tooth decay – in the plaque and saliva of children.2 Researchers concluded, "Oil pulling can be used as an effective preventive adjunct in maintaining and improving oral health."
• Oil pulling significantly reduced plaque, improved gum health and reduced aerobic mircoorganisms in plaque among adolescent boys with plaque-induced gingivitis

In vitro, sesame seed oil has inhibited the growth of malignant melanoma (a skin cancer): PROSTAGLANDIN LEUKATRINES and ESSENTIAL FATTY ACIDS 46: 145-150, 1992.

Also in vitro, sesame seed oil has inhibited replication of human colon cancer cells: ANTI CANCER RESEARCH 11: 209-216, 1992.

Research shows that sesame seed oil is a potent antioxidant. In the tissues beneath the skin, this oil will neutralize oxygen radicals. It penetrates into the skin quickly and enters the blood stream through the capillaries. Molecules of sesame seed oil maintain good cholesterol (HDL) and lower bad cholesterol (LDL).

Sesame seed oil is a cell growth regulator and slows down cell growth and replication.

As nose drops, sniffed back into the sinuses, sesame seed oil has cured chronic sinusitis. As a throat gargle, it kills strep and other common cold bacteria. It helps sufferers of psoriasis and dry skin ailments. It has been successfully used in the hair of children to kill lice infestations. It is a useful natural UV protector. 


Ghee

Ghee is made from butter with the milk solids and impurities  removed. Many people who are lactose or casein intolerant have no issue with ghee.

Clarified butter or Ghee is made by cooking butter over low heat so that most of the water  evaporates.

Ghee contains about 25% medium or short chain Our bodies metabolize medium-chain and short-chain fats differently than long-chain ones. These are not associated with cardiovascular problems in the same way as the long-chain fats are.

Ghee has been shown in studies to reduce serum cholesterol slightly. It is rich in the most easily absorbable form of Vitamin A necessary for thyroid and adrenal health. It contains lauric acid, important in treating fungal infections and candida, lecithin, essential for cholesterol metabolism, anti-oxidants. It is a source of Vitamins E, K and selenium. The saturated fats in this oil have strong anti-tumor and anti-cancer properties.

Conjugated linoleic acid is a component of ghee and butter. This is a potent anti-cancer agent, muscle builder, and immunity booster. It’s also a source of vitamin D --essential to absorption of calcium. This helps protect against calcification of the joints.

Taking ghee can help prevent hardening of the arteries, cataracts, and calcification of the pineal gland. Contains iodine in a highly absorbable form. As a source of quick energy it is not stored in our bodies adipose tissue. Contains Arachidonic Acid (AA) which plays a role in brain function and is a vital component of cell membranes.


1.  Ghee has a high smoke point (250 °C  482 °F).
You can cook and fry with ghee and it will not break down into free radicals like many other oils.

2. Ghee does not spoil easily so does not need refrigeration.

3. Buttery taste without causing dairy allergies.

How to Make it

Place organic, unsalted butter in a saucepan over medium-high heat. Slowly bring butter to boil. Reduce heat to simmer. Watch closely as the butter forms foam that then disappears.

Ghee is ready when a second foam forms on top of butter, and the butter turns golden in about 8 minutes. There will be brown milk solids in the bottom of pan. Gently pour into a ceramic or steel container through fine mesh strainer or cheesecloth. Alternately you can scrape the crust off with a spoon. I put this into my dog's or cat's food as they require some animal fat. 

Store in airtight container, being sure to keep free from moisture. Ghee does not need refrigeration and will keep in airtight container for up to 1 month.

Almond Milk
Ingredients

• 1 cup raw organic almonds
• 4 cups well water or filtered water plus more for soaking
• tiny pinch of sea salt
• ½ teaspoon vanilla extract or ½ vanilla bean
• sweetener of choice: this could be a date, maple syrup or turbinado sugar for Pitta; honey for Vata, or for Kapha use stevia. 

 
Instructions

1. Soak almonds overnight in the refrigerator (in the summer) in water with 1/2 tsp sea salt. In winter months you can leave almonds to soak on the counter. This will help break down the phytic acid and enzyme inhibitors.
2. Drain and discard the water and rinse the almonds well. 
3. Blend almonds and water along with vanilla, sweeteners, or any other optional ingredients.
4. Blend 2-3 minutes until smooth and creamy.
5. Strain mixture through a sprout bag, cheesecloth, or coffee filter.
6. Pour into glass jar or pitcher and store in refrigerator for up to four days.

Recipes to Decrease Kapha 

Use dry cooking methods such as baking, grilling and roasting instead of boiling, sautéing and steaming and a minimum amount of healthy cooking oils. Do not use any salt in foods. 

Coconut oil can be helpful for weight loss  as it balances Kapha dosha, helping you to lose weight with much less effort. Limit all other fats and all heavy sauces. Instead, use herbs and spices generously - ginger is particularly good for increasing your digestion. You can take Trikatu (found on this site) to improve digestion.

Sesame, turmeric, cumin, chilli, and fenugreek are all very good because they improve digestion, burn body fat and reduce cholesterol (turmeric in particular).

Enjoy hot stimulating drinks (energizing herbal teas). Eat warm, light and dry food with pungent, bitter and astringent taste such as: asparagus, beets, broccoli, cabbage, cauliflower, eggplants, endives, green leafy vegetables, lettuce, mushrooms, peas, spinach.

Eat lightly cooked foods instead of raw fruits and vegetables (except salads), as they are difficult to digest and could aggravate your dosha. Avoid  frozen or cold foods and iced drinks, fatty, salty, deep fried foods and alcohol.

 
Asparagus-Mung Sprouts Salad
Recipe courtesy of Manju Joshi
Note- This refreshing salad can be eaten as a meal by itself or with a khichari, rice pilaf, or quinoa.
Serves 4
Ingredients
·       A bunch of asparagus, cut to desired length
·       Handful of  mung sprouts
·       Handful of pumpkin seeds
·       1 T sunflower oil or ghee
·       1 T lemon Juice
·       1/2 T crushed black pepper

Directions
1.    In a medium wok, heat oil, add black pepper. Fry for a minute.
2.    Add asparagus. Mix well and cook only for 2 minutes. Asparagus should remain crispy.
3.    Add lemon juice, toss again.
4.    Remove from heat. Let cool for a few minutes.
5.    While still warm, Add mung sprouts and pumpkin seeds.
6.    Mix well. Let cool completely.
7.    Serve at room temperature.
Note: Please use organic if possible.
​
Green Tonic Recipe
Recipe courtesy of Dr. John Douillard 
Makes: 2 (8-ounce) servings
Ingredients:
·       1-2 cups filtered water for steaming
·       2 medium celery stalks, chopped
·       1 whole zucchini, chopped
·       1 cup string beans, ends trimmed and chopped
·       ½ cup fresh parsley
Method:
·       Steam all the vegetables except parsley for about 8 minutes or until bright green, tender but not mushy. Try not to overcook, as over-cooking can start to decrease nutrient value.
·       Combine all the ingredients, including the fresh parsley, in a blender using the remaining steaming water as a thinning agent. Puree until smooth, adding more water as needed to reach your desired consistency. If you have a Vitamix or a similarly powerful blender, you can make the Green Tonic very smooth. A weaker blender or food processor may result in a chunkier, less unified texture.
·       To support digestion, drink the Green Tonic at room temperature, warm, or hot – not cold. After you steam the veggies, they can be blended and taken as a hot soup right away.
Flavor Options:
·       Green Tonic Soup (Warm and Savory): Make it a “soup” by adding garlic, ginger, salt and pepper to taste. Serve warm with a squeeze of lemon.
·       Green Tonic Smoothie: Add 1 small beet with a slice of fresh ginger and the juice of ½ a lemon.

Spicy Vegetable Rice

• 2 c. basmati rice
• ½ c. zucchini, chopped
• ½ c. green beans, chopped
• ½ c. fresh peas
• (carrots, potatoes, cauliflower or broccoli may be added or substituted according to one’s dosha)
• 3 cloves garlic, chopped (leave out or decrease to lower Pitta)
• 1” piece fresh ginger, peeled and chopped fine
• ¼ c fresh cilantro
• 2 Tbls. Shredded, unsweetened coconut
• ½ c water
• ½ c ghee
• 1 tsp cumin seeds
• 1 tsp black mustard seeds
• ¼ tsp turmeric
• 1 pinch hing (asofoetida)
• 12 whole cloves (decrease to lower Pitta)
• 8 bay leaves
• 10 cardamom pods
• 1” piece cinnamon stick, broken into small pieces
• ½ tsp cayenne or more to taste (leave out or decrease to lower Pitta)
• 5 c water
• Lime, coconut, and cilantro for garnish

Instructions

1. Wash the rice twice and drain. Prepare the vegetables. Put the garlic, ginger, cilantro, coconut and ½ c water in a blender, blend, and set aside.
2. Heat a good sized saucepan on medium and add the ghee, mustard seeds, cumin seeds, turmeric and hing. Cook until the seeds pop then add the rest of the spices except the salt. Mix well. Pour in the blended mixture and the salt and cook until slightly browned. Stir in the rice and vegetables and mix well to coat with spices. Pour in the water and bring to a boil for a few minutes.
3. Cover loosely and turn down the heat to low. Cook 15-20 minutes until tender.
4. Garnish and enjoy.
5. To create a complete meal, either serve with a side of chicken, fish, or tasty lentil dal. Or you can cook yellow mung beans for 20 minutes then add them to the rice when you add the vegetables.Basil Sautéed Zucchini
   
   Basil Sautéed Zucchini
   1 zucchini, ¼” slices
   1 tsp. ghee
   ½ tsp. dried basil

1. Melt ghee in a sauté pan with the basil and salt and sauté for 30 seconds.
2. Add the cut zucchini and mix to coat.
3. Cook on medium-low heat, flipping the zucchini every 3-4 minutes so both sides are evenly cooked. Cook until soft but not mushy.
4. Can add additional vegetables but I recommend keeping the vegetable selection to no more than three to allow for the pure taste of the individual vegetables.
5. One combination I enjoy is the zucchini with baby spinach. I cook the zucchini until almost done then add in the spinach for the last two minutes.

Recipes for Vata-Kapha Dosha

Red Lentil Dahl with Beets and Coriander

Serves 6.
Although lentils include beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.
Lentils also increase steady, slow-burning energy due its fiber and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism. This power packed lunch will keep you energized and trim.
Ingredients:2 cups lentils, rinsed
2 medium beets, peeled and cut into 1-inch chunks
3 cups filtered water
2 teaspoons ground coriander
1/4 teaspoon asafetida or hing
1/2 teaspoon ground turmeric
1 teaspoon dried sage
¼ teaspoon freshly ground pepper
1 tablespoon lemon juice
Salt to taste

1. Rinse the beans and soak in 4 cups cold filtered water for 30 minutes and strain.
2. Put the beans, beets, and water in a saucepan. Bring to a boil over high heat, stirring occasionally.
3. Meanwhile, put the coriander in a skillet. Cook over medium heat until it darkens slightly and you can smell the fragrance, about 1 minute. Stir in the asafetida, remove the skillet from heat, and stir the spices into the lentil mixture along with the turmeric, sage, pepper and lemon juice.
4. When the mixture reaches a boil, reduce the heat and simmer partially covered, stirring occasionally, until thick, 45-60 minutes. Add salt to taste.
Serve hot.