This Ayurvedic breakfast combo is a great way to start the day and best of all its is simple to make…
50:50 flours (half a cup of each flour is good for a small batch for 2-3 people; 1 cup of each flour is good for a larger batch), mix of two types best: Atta flour (coarse ground wholemeal flour – you can obtain this from your local Indian grocery store) and sorghum flour work well for a light chapati. For gluten free chapati add a millet flour mix (raggi flour/red millet flour is particularly good and very wholesome containing calcium and iron – you can obtain this from your local Indian grocery store)
Add water until mixture combines in a pliable dough and need for 10 mins with heel of hand
This can be prepared ahead of time and is best left for an hour before use (re-kneed when re-using the dough)
A little oil can be added towards the end of kneeing, I like rice bran oil, and this makes a good vegan option
Take a walnut sized piece of dough, roll into a wall and then roll into a thin disc on a sheet of baking paper with a little flour, put to one side on baking paper
To cook heat small fry pan (no oil needed to med/high temp add chapati cook until lightly brown on one side and risen, turn over and lightly brown on other side, this will only take a few 10s of seconds, and is fun to watch
For a vegetarian version and to add a little more lightness and pliability to the dough add a tablespoon of good quality biodynamic plain yogurt when kneeing the dough and brush a little melted ghee (clarified butter) onto the cooked chapatis
It is lovely to add fresh or dried herb leaves to the chapati mix, such as tulsi leaves or fenugreek leaves…inspiration from the ayurvedic clinic at Shanti Mandir ashram in Magod, Gujarat, India.
1 tblsp rice bran oil
1/2 tsp mustard seeds
1/2 tsp cumin seeds
thumb of fresh ginger grated (or 1/2 tsp ground ginger)
8 fresh curry leaves
Pinch of salt
3 med beetroot washed, peeled and finely grated
Bunch fresh coriander finely chopped (including stalks)
1/2 cup of organic shredded coconut (or desiccated coconut)
small tin or 1/2 large tin of organic coconut milk
Heat rice bran oil in heavy based fry pan add mustard seeds until they begin to pop, then add cumin seeds, ginger and curry leaves. this will only take a few seconds once mustard seeds have started to pop, so stir continuously and quickly add grated beetroot and a little water. cover the fry pan and steam for 10 mins, stirring every few mins to ensure beetroot does not stick to pan and add a little salt to assist this process.
Then add grated coconut, coconut milk and finely chopped coriander (reserve half of the coriander leaves to sprinkle on the dish when serving). Stir in all ingredients and cook a little longer until beetroot is soft and tender. Allow to cool a little before serving. this dish can also be cooked ahead of time and refrigerated for 1 day. as will all ayurvedic food it is best served fresh to receive maximum health benefits.
Beetroot is an excellent blood builder and cleanser.
(This recipe is a modification from Stephen Galpin’s Ayurvedic Kitchen)
Chai Tea (basic recipe to serve 2 large mugs)
1 cup biodynamic cows milk or nut/soy milk of choice
1 cup boiling water
Combine liquids in a saucepan with following spices: 2-3 whole cloves; 5 gently ground black peppercorns; knob of freshly grated ginger (or 1/2 tspn ground ginger); small stick of cinnamon brused; 10-12 cardamon pods gently crushed in mortar and pestle.
Bring all ingredients to the boil, watch the pan carefully as the chai can easily overflow from saucepan as it comes to the boil. Place on low heat for 15-20 mins to allow spices to infuse.
After 20 mins add good quality black tea, raw low GI sugar/jaggery or sweetener of choice with a little grated nutmeg,strain into mugs…smell…mmmm…enjoy
Look out for a whole blog post on chai tea recipe variations