, Chutneys, Natural Breathing Workshop Nov 21st: Ayurvedic Cooking Class Nov 23rd Parksville
AV Notes 2013 11
This Month
·        Chutneys
·        Breathing Workshop on the 21st
·        Cooking Class on the 23rd
·        Life workshop on the 25th
·        Pack and move – itinerary
·        Recipies from the November 10 Cooking Class
I’m in heaven with the chutneys. Why I waited so long to add them into daily cooking? Simple to make. Tasty beyond belief. A great addition to any meal, great nutrition and great for balancing the doshas. There are a 2 recipes for chutneys listed below in the recipes from the latest cooking class. The cooking workshop on the 23rd
Breathing Workshop on the 21st
Is proper natural breathing as important as proper diet? Yes.
Natural Breathing for a Rich and Healthy Life: An Ayurvedic Approach
Natural breathing calms the emotions, and cleanses and invigorates.
During this evening workshop look for fatigue to dissipate and the mind to become clear.
Join us November 21st, 7 to 9 pm for an evening with Paul Colver,
Author of The Aging Reversal Course:
An Ayurvedic Approach
 to Wellness and Vitality.
Bare Roots Natural Health & Yoga Center
203-891 Island Hwy W (at the French Creek Shell Station)
Register early at Bare Roots to ensure your space!
250 954 2273
$16 per person
•     We will explore the body’s instruction manual for breathing.
•     Breathing techniques for restful breathing; assimilating nutrition; exercise; effective speaking; and for inviting Silence, will be presented.
•        The Buddhist saying, “The breath is the pulse of the mind,” is particularly relevant to this evening’s presentation.
Cooking Class on the 23rd, in Parksville
Ayurvedic Jiffy Cooking
With Paul Colver
Author of The Aging Reversal Course
Visit for recipes and details
Saturday November 23rd
10am - 2pm
Enjoy Breakfast
Cook and enjoy Lunch at 1pm
Chai will be Served
Course location is in Parksville. Course Fee $60.00.
Small Class Size – Bring a Friend – Register at or
Discuss individual taste requirements
& the Key principles of Ayurvedic Cooking
This class will explore Kichadis quick, tasty stews each designed to strengthen the entire physiology, as well as specific organs in need of extra support.
The focus is on quick, satisfying meals
Bring an apron, notebook, food containers,
knife and cutting board, and comfortable footwear.
Recipes will be emailed after the course.

 Life workshop on the 25th, 7-9pm, Qualicum Bay
Infusing Life into Physiology
Questers Group
Lighthouse Community Center, Qualicum Bay
This workshop through discussion and activities will explore the four primary ways Life (note the capital L) is infused into physiology.
Contact Chris Carson at 250 752 1419
Pack and move – itinerary
If I keep packing at the rate I’m going I figure I’ll move around 2017. And that could be a problem as the power is being cut off at the end of November.
I will be staying in Parksville to finish teaching final class of The Aging Reversal Course at VIU Parksville. And this will give me another week to soak up all I can of Vancouver Island. My plan is to then visit friends in Victoria and then Vancouver before traveling to Kamloops to spend the Holidays with Ben, Abigail, Anne and Myah. And then to the Okanagan. So that is the plan.
I have offered to provide cooking classes in both Victoria and Vancouver. (there may be one shaping up in Vancouver) And also I would happily present and evening workshops as outlined above. None of this has to happen but  the way things are unfolding I suspect cooking classes and workshops will materialize.
I’m hoping to have a good visit with many friends.
Recipies for the November 10 Cooking Class
Cooking Class Recipes Nov 10th 2013
·        Breakfast
·        Theory
·        Spice Water
·        Spice Churnas
·        Ghee Churnas
·        Chutneys: Tamarind Chutney; Grape Almond Chutney
·        Sweet Rice
·        Red Lentil Mustard Seed Dahl
·        Paneer, Chard
·        Oven Roasted Potatoes, Carrots and Fennel
·        Lassi
·        Kachadi for the Evening Meal
Class began at 10 though some keeners, as invited, arrived early. There were 7 of us – max is 10.
There is theory in Ayurvedic Cooking which may be applied to any kind of cooking. This class was particularly knowledgable and it seemed that more theory than usual was presented.
General Theory for those of you not present
·        We infuse our body with Life when we eat properly prepared, Life filled food.
·        We spoke briefly about how Life is then distributed throughout physiology
·        Food Heals. The body is rebuilt every few months. We age when the body forgets how to rebuild itself properly. Physiology is vibration. Food is also vibration. Food (real food) can reestablish the ‘memory’ of the cells so that they rebuild properly.
·        Vata, Pitta, Kapha were discussed. How they get out of balance, how they may be balanced, how imbalance block the channels for the distribution of Life – resulting in illness, aging and death.
·        The importance of spice in the diet.
·        A word about weight management.
·        Cooking for others – who have their own unique taste requirements which are most often not those of the cook.
·        Raw food was discussed. One person’s diet included 60% raw food. When digestion is strong Ayurveda recommends some raw food each day. But the key is that digestion is strong. Most disease is the result of improperly digested food.
Very good discussions
Breakfast was stewed apples and pears boiled briefly (to fork tender) and allowed to steep, along with raisin and dried figs. (the figs were added while the mixture was steeping). 7 fruit, (one per person), 3 cloves per fruit (placed in a tea caddie for easy removal. Next time I’ll insert 1 clove in each piece of fruit.) I added one star anise next time I’ll include 2. (The Anise is my addition and may not be suitable to some individuals.) Raisins and figs are optional. I used 2 handfuls of raisins in the mix, and 2 figs per person.
Almonds: blanch in boiled water and remove the skin. Some Vaidyas recommend soaking in room temp water overnight and then peeling.
Barleymeal (rolled flakes as in oatmeal). I let the barley flakes (and raisins) soak overnight in milk that had been boiled. (milk from an Ayurvedic perspective should be non homogenized – ie cream is on top.) I spiced the barley with a sweet spice churna: 2 parts cinnamon, 1 cardamon, 1 ginger)(I make my own spice mixes to suit my taste - more on this below)
Spice Water is an enjoyable feature of Ayurveda. Session 2 of my book The Aging Reversal Course outlines hydration in detail. In brief, boiled water assimilates more readily than water that has not been boiled. Infusing spices into boiled water results in a drink that is even more easily assimilated.
·        I toasted fennel, cumin and coriander seed and put a tsp or so in a liter glass jar and added boiling water. (add about a ¼ liter and later the remainder. Careful)
·        For sluggish individuals boil the water fully for 5 minutes – I usually bring the water to a boil turn off the heat and leave it on the electric burner.
·        Smell and taste the seeds to determine preference and then a create a tsp and one half of the mix, (proportioned to suit  taste). One or possibly 2 other spices might be added – Mint, a clove, marshmallow root etc - one or two the ‘big three’ listed above may be eliminated to suit taste.
What is ideal is to have a consultation with a knowledgeable Vaidya (an Ayurvedic Doctor with 8.5 years of post secondary schooling who can recommend a spice water mix to help balance and enliven the physiology) If we don’t have this luxury we experiment with the 2 basic questions regarding food that should always be at the forefront when eating: Does it taste fabulous? Do I feel lively and invigorated? (Of course if the food is half a dozen pork chops or the like, we include the intellect in the decision)
Spice Churas used on our food, (not to be confused with Spice Water Spices) are usually ground spices mixed in proportions to suit individual taste. Generic churnas may be purchased – and I have found them to be very satisfying – but better though is to have a Vaidya recommend a mix, and if this is not possible mix your own using the same approach as outlined above in the Spice Water section. The ‘big 4’ spices are turmeric, (thought to be king of spices), cumin, coriander and fennel. Though ground cumin and coriander are available I grind cumin and coriander seeds (separately) in a coffee grinder. Regarding fennel I have not found a ground product so I grind these seeds also. Regarding turmeric I use a powdered form. Use the same approach as above when a creating a spice churna. Smell these spices, taste them. Which ones do you like? And on that basis formulate a churna. A starter ratio may be 1 t, 1 cu, 6 cor, 3 f. But sometimes the ratio is 1,3,1,1. Does this suit your taste. Keep in mind that combining them will form a taste that is different from any single taste. Add other spices into the cooking that you like. If cooking for others, then create churnas that suit each person you are cooking for. Do not try to ‘convert’ people to your taste – we are each unique with unique requirements. Cook their usual, regular food. Use a half tsp (or an amount to suit your taste) of the churna on your foods (drizzle churna and melted ghee on, for example, your asparagus or rice, and when you see interest reluctantly offer the onlookers a drizzle – which they desperately want but won’t admit). 
What we did was for each person to mix a spice churna to be combined with ghee and drizzled on the rice – we made the rice purposely bland.
Tasty Tamerind Chutney
Chutneys are forgiving and the amounts of ingredients may be altered to suit taste.
·        ¼ cup of seedless, dried tamarind.
·        1 ¼ of boiling water
·        ½ tsp of ajwain (celery) seeds
·        ½ tbs of scraped ginger root (scrape the root with the back of the knife to clean the skin off )
·        Cayenne to taste
·        ¼ cup of dates finely chopped
·        3tbs of peanuts; 3tbs of dried grated coconut
·        Salt (to taste)
·        2tbs finely chopped fresh coriander
The person preparing this had obviously had some experience with Ayurvedic Cooking as she didn’t use a blender instead chopped the ingredients very finely and mixed them by hand. Well done. Both chutneys were fabulous.
Grape Almond Chutney
·        Add to a blender in equal proportions of peeled almonds and sweet seedless grapes and blend to a smooth consistency.
·        Add also at the end of this stage of the blending a pleasant spice churna (see above re churnas), salt, mint and lime juice to taste.
·        Add the balance of the grapes (ratio of 3 or 4 or 5 parts grapes to almonds) Add in olive oil. Blend these briefly to produce a texture.
This too was fab. Highly recommended.
Unused portions may be stored in the fridge. Chutneys are able to be used on any portion of the meal and may be used as part of a cooked dish – for example cooked with green beans or possibly asparagus.
Sweet Rice
We left the rice dish largely unspiced the idea being to drizzle the spice churnas along with ghee in order to try out the churnas created earlier in the morning. We used white basmati rice, ghee, raisins, along with 6 cloves. The raisins are best added when the rice is beginning to firm up which keeps them from sinking to the bottom – and possibly burning.
Red Lentil and Mustard Seed Dahl
·        Place enough ghee for 7 people in a large (3 or 4 liter) stainless steel pot. 
·        While heating the pot to a medium low heat add the mustard seeds. As the pot heats move it as though you were making popcorn. Some cooks ‘make the seeds dance’: I like to ‘pop’ them. Keep the pot covered. If the ghee smokes then the heat is far too hot. Remove the pot and let it cool. Smell the aroma. When the pot has cooled a bit and the seeds have quit popping add water – carefully – use the cover to protect from splatter etc. cumin seeds may be added also, or instead of the mustard seeds
·        salt, chopped or grated ginger root, and spice churna: 5 tumeric, 1 cumin,  6 coriander, 10 fennel, pinches of black pepper, fenugreek, ajwain, and 1 kalonji, and of course don’t forget to add the lentils.
·        Often I add a pinch of cayenne to dahl.
Earlier when I was questioning the group regarding what they liked and needed for food – which is a principle of Ayurvedic cooking that may be employed in any kind of cooking – I noted that there was a fair bit a Vata – not a surprise – and forgot to add asafetida to the meal. It would have gone well in the dahl. It smells a bit like onions and is good for reducing gas – so used particularly with beans.
The taste and texture of the dahl was delicious.
Paneer and Chard
On a fairly high heat bring to a boil a liter of non homogenized milk. (I added a few tsps of ghee to help keep the milk from scorching. This aspect of the cooking needs to be watched very carefully.) When the milk foams add 1/3 of a liter of buttermilk. Just before it begins to boil again turn off the heat. Curds and whey form. Strain out the curds and let them set up in the strainer. Using buttermilk results in ricotta cheese. Adding lemon and/or lime juice instead of buttermilk results in paneer which is similar to the ricotta. If the milk does not curdle reheat and add more buttermilk or lemon, lime. Even the richest milk does not yield a great deal of paneer. I recommend using 2 liters of milk to make panner for 6 people.
Once the panner is set up cube it and fry it in a small fry pan with ghee, at a low heat to create a golden brown crust on the paneer.
Remove the stalks from 4 bunches of chard and 2 bunches of black kale. (the chard stalks could have been used but I find the kale stalks unpalatable) After a meticulous washing of the chard (Thank you Sue) it was then torn into small squares (2 or 3 inches) and boiled with a small amount of the whey. (the use of whey is frowned on in ayurveda as it is hard to digest and thought to be ‘clogging’ – which is not a joking matter.) A spice churna was added along with salt. The chard was boiled but not so much as to lose its shiny green color, and a churna of 4 ginger, 2 tumeric, 2 cumin, 2 coriander, 6 fennel was sprinkled on the chard. Then the chard was pureed and poured onto the paneer. Lime juice was drizzled on the chard when the cooking was just about complete.
Oven Roasted Potatoes  Carrots and Fennel
Peel and cube 2 medium red skinned potatoes. Slice carrots on a diagonal. In a large cast iron pan fry both vegetables in ghee to create a brown crust. Add the fennel – sliced much as one might slice onions to create onion rings – and add these to the fry pan and place in the oven at 350 for a while – till all is tender - 21 minutes and 43 seconds for you folks who need to know exactly.
For some reason this dish was not spiced. But it was fabulous. Any comments on what might be suitable spicing for this dish? (Basil, and dill have been suggested.)
Prior to Eating
It should be natural to have a good appetite prior to eating the midday meal. This is accomplished by following the promptings of Nature as recommended in The Aging Reversal Course but particularly by not overeating at breakfast, nor by snacking during the morning. If for some reason the appetite is not ‘sharp’ eat a few grapes or a ¼ of an orange one half hour before mealtime – if this is comfortable for you.  
Thankfulness prior to the meal (Thank you Shelley for Grace) as described in the ARC, is conducive to good digestion as is a settled atmosphere etc.
The body sees the food, smells the food, possibly hears the food, feels the food and finally tastes the food. All this sends a message to the stomach in order that the stomach can properly prepared itself to digest the food.
 Lassi is made by mixing 1 part yogurt and 3 or 4 or 5 parts water to suit taste. Spicing is various. Salt – cumin – saffron are favorites.
Ayurveda is seldom big on processed food preferring unprocessed and fresh food. Homemade yogurt is quick, easy, delicous and costs about ½ the price. I placed glasses in the yogurt maker and filled them about 1/5 full of warm milk that had cooled after being boiled, and mixed in the yogurt starter. It seems the longer the mixture is heated the more sour it becomes? Is this your experience? I had been leaving it on the heat for 10 hours, now down to 8 and wonder if 6 hours will do. Or 4?
Lassi may also be created by mixing 1 part buttermilk with 3 or 4 or 5 parts water.
P.S. put the lid on top of the yogurt maker and press the on button.  I have forgotten.
Re the pot I boiled the milk in: I also use it to boil the milk I drink before bed which I spice with  cinnamon 2,  cardamom 1,  ginger 1, and when finished I put the pot in the fridge and use it in the morning to make porridge or chai.
Strawberries and Whipped Cream
We skipped the strawberries and whipped cream – which are really not ayurvedic. And here I sit with a bottle of whipping cream and 2 containers of ripe organic strawberries. They were delightful  though it took be several day to finish them.
Soup for the Evening Meal
For those of you not familiar with ayurvedic cooking a meal doesn’t have to be complicated and may be quite simple and quick. In addition a meal doesn’t need to be based around rice and dahl – the principles of av cooking are applicable to any type of cooking.
What we talked about in class but didn’t have time to cook are Kichadi’s which are outlined in The Aging Reversal Course, Session 8. Recipes exist for kidney kichadi, and lung kichadi etc. etc. etc. If there is some specific problem area in physiology then you may want to explore these. Basically they are created by combining 2 or more compatible grains and spices, oil, salt etc
These will be the focus of the Nov 23rd course
They may be created in about 10 minutes and often I will make extra and after lunch blend up the second portion for a thick tasty soup for the evening meal. Session 8 describes this in more detail.
So there you have it. I mention a few names above but sincerely thank each member of class for both your fabulous cooking and your contributions to the discussions.
Best wishes,
Paul Colver
Copyright © 2013 Paul Colver, All rights reserved.
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