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"SAMPURNA": Culinary Portrait Of Sattvic Food
As an ardent devotee of Ayurveda, the wisdom of life, I continue my culinary journey with "Sattvic Food". In my "Culinary Portrait", being "The Culinary Painter", I have put in an effort to paint the essence of Sattvic Food. My 'Culinary Creation', "Sampurna" is prepared with yellow moong lentil or dal, which enjoys the highest form of regard in Ayurveda, as it is balancing in nature (suitable for all body constitutions; pitta, vata and kapha, as per Ayurveda). It is nourishing, relatively easy to digest, is neither gaseous nor causes bloating. In Ayurveda, a gentle yellow moong lentil or dal preparation is considered as the "Detoxification Nectar".
The combination of spices in my creation are prepared, keeping in mind the "Sattvic Tattva",to perform a balancing act for each body type or constitution. As the name suggests, "Sampurna", with all the incorporating elements is nutritious, wholesome and a complete culinary preparation. The incorporation of variable vegetables contribute in enhancing the nutritional value of my culinary portrait.
"Sattvic Ahaar or Food " is a connotation, which states that, "Sattvic Food is enriched with "health and spirituality", as it helps strike a balance between "Mind, Body and Soul", thus enabling an individual to reach "the higher plane of conscientiousness", by exercising self-discipline and self-control. According to 'Ayurveda', freshly prepared and properly cooked food, beam with vital energy or 'prana'. "Sattvic Food" is therefore a supreme example of this principle of the culinary traditions followed by "Ayurveda". Sattvic Diet is considered as the carrier of life's forces and is judged by the significant effect, it upholds in the mind of an individual, leading to "the state of greater consciousness". "Sattvic Food" items are basically light and easily digestible, mildly cooling, refreshing and are not disturbing to body and mind. It is believed that "Sattvic Food" enhances clarity in perceptions within an individual and gives birth to the feeling of contentment. "Sattvic Food" helps in building immunity. It also gives strength, energy, courage and determination. The "Sattvic Food Rituals" help in establishing an equilibrium, energises the entire self, detoxifies, conditions the body and promotes an active mind.
Adopting
the
"Sattvic
Food
or
Diet",
one
would
able
to
achieve:
*
a
light
body
full
of
energy
and
vitality,
*
a
mind
with
clarity,
*
regular
bowel
movement,
*
less
or
no
gaseousness
and
bloating,
*
minimum
or
no
water
retention.
Serves:
4-6
Preparation
time:30
minutes(approximately).
Cooking
Time:
30
minutes
(approximately).
Ingredients
- Yellow Moong Dal- 300 gms (organic and unpolished)
- Yellow Pumpkin- 1 (cut in cubes)
- Pointed Gourd- 1 (commonly known as Parwal or Parval, cut in small pieces)
- Bottle Gourd- 1 (cut in dices or cubes)
- Runner Beans (commonly known as Sem, optional, depending on availability, cut in half)
- Sweet Potatoes (optional, depending on availability, cut in round shape) or Raw Banana (cut in round shape)
- Cumin seeds- 1+1tsp (1 tsp to be powdered and 1 tsp to be used as a whole spice)
- Coriander seeds- ½ tsp
- Fennel seeds- ¼tsp
- Fenugreek seeds- 8-10
- Green Cardamom pods- 2
- Cinnamon stick- ½ inch
- Ginger (julienne)- 2tsp
- Turmeric powder- 1tsp
- Rock salt (as nominal as possible),
- Ghee or clarified butter (extracted from cow's milk)
Cooking Method
1)
Dry
roast
1/3rd
portion
of
dal
over
slow
flame
and
wash
well
under
cold
running
water,
keep
aside,
only
to
be
added
later.
Also,
dry
roast
the
spices
and
stone
ground
(optional).
2)
Warm
the
pressure
cooker.
3)
Add
ghee
(do
not
over
heat,
as
it
will
loose
the
beneficial
qualities).
4)
Splutter
1/2
tsp
of
cumin
seeds.
5)
Put
1/3rd
portion
of
dal
(properly
washed
and
strained
off
the
excess
water)
and
sauté
for
a
couple
of
minutes,
in
ghee.
Cooking Method
6)
Add
in
a
dash
of
turmeric
powder.
7)
Also
add
chopped
ginger
and
saute
for
another
couple
of
minutes.
8)
Add
the
vegetables;
cover
and
saute
for
5
more
minutes
(over
slow
flame,
replace
the
lid
each
and
every
time
it
is
removed).
Cooking Method
9)
Now
put
the
remaining
daal
(already
washed
and
strained).
10)
Sprinkle
1/2
-1
tsp
of
powdered
spices.
11)
Add
rock
salt
(as
nominal
as
possible).
12)
Pour
warm
water
and
stir
gently
(with
utmost
care).
Cooking Method
13)
It
is
time
to
add
the
dry
roasted
dal
which
has
been
kept
aside,
earlier.
14)
Replace
the
lid
of
the
pressure
cooker
and
patiently
wait
till
the
blowing
of
two
whistles
(over
the
slow
glowing
flame).
15)
Once
done,
wait
till
the
steam
ceases
to
flow
from
the
vent
and
then
open
the
lid.
Cooking Method
For Tempering:
1)
Heat
a
clay
pot
(optional).
2)
Put
1tsp
of
ghee.
3)
Immediately
add
1/2
tsp
of
cumin
seeds
and
allow
to
splutter.
Cooking Method
4)
Add
a
pinch
of
the
powdered
spice
combination.
5)
Also
add
a
few
strands
of
ginger
juliennes
and
saute
for
a
couple
of
minutes.
6)
Pour
the
tempered
ghee
over
"Sampurna",
mix
gently
and
cover
for
a
few
minutes.
Cooking Method
"Sampurna" is now ready to be served.
Suggestions
"Sampurna" can also be prepared without sweet potatoes.For those, who are suffering from diabetes, I would suggest the inclusion of raw bananas.
Suggestions
Owing to medical constraints or reservations, ghee can be substituted with extra virgin olive oil.
Suggestions
While serving, 1-2 tsp of lemon juice can be added too for enhancing the taste of "Sampurna". To be kept in mind that lemon juice can only be added during lunch time and not for dinner.
Suggestions
If there is paucity of time, then the entire 300 grams of dal can be dry roasted over slow glowing flame, followed by the process of washing and straining and can be sautéed along with the array of vegetables.
Suggestions
"Sampurna" can be served both for lunch and dinner along with steamed "Basmati Rice".
If desired, "Sampurna" can also be enjoyed on it's own as it contains protein, carbohydrate and an array of vegetables and balancing spices.
Suggestions
"Sattvic Food" is moderately cooked over a slow glowing flame, with an enclosed lid, in order to ensure the preservation of vital nutrients in the food, along with a few spices and nominal fat. This ideology should be respected and followed.
Suggestions
The array of vegetables namely, yellow pumpkin, raw banana, sweet potato, pointed gourd, runner beans, which are incorporated in the culinary creation, can also be served as accompaniments to "Sampurna".
Suggestions
The array of vegetables namely, yellow pumpkin, raw banana, sweet potato, pointed gourd, runner beans, which are incorporated in the culinary creation, can also be served as accompaniments to "Sampurna".
Suggestions
In keeping with the "Sattvic Food Principles", "Sampurna" is to be freshly prepared and consumed thereafter.
Suggestions
With the incorporation of "Sattvic Food" in the regular dietary intake, one would be able to achieve, "The healthy body, in which a healthy mind can be nurtured and nourished".
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