Editorial board and preface of the 100 recipes Ayurvedic cookbook

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Editorial board
MEMBERS
Dr. Saji.PR
Dr.Kiranlal V.S
Dr. MV Vinod Kumar
Dr. Premachandran
Dr. Sijin.M
Dr. Navaneetha. S. Kamath
Dr. Jacquilin.S.L
Dr. Roopa
Dr. Valsala Devi
Dr. Abdulvahab
Dr. Mercy Sara Thomas
Dr. Soumya J.
Dr. Vrinda Roy
Dr. Suryaleksmy
Dr.Roshni Aniruddhan
Dr.Nandini Varma
Dr.Beena M
Premkumar Priyam
Akhil Machingal
Layout Design
Dr. Nisar Muhammad. K. A
Dr.Shan Aboo Hussain
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PREFACE
Societies and civilizations round the world are navigating the ship of their thoughts
on food through the vast ocean of cuisine cultures. The onus is on the local healthy yet con-
temporary food options, which are progressively gaining momentum with each passing
day. Nutritional deficiencies and excesses coupled with lifestyle transitions are aggressive-
ly redefining the disease characteristics in the human populations. In such a scenario, the
traditional and ethnic diversity of food practices are strongly asserting their importance to
regain their place as the centres of attention and attraction. Edification is more of a habit
formation and this important phenomenon of habituation is steadily moving towards the
area of healthy eating. This concise yet informative 100 recipes book is more relevant in
this context of convergence point of all the above elicited aspects of Global Healthy Food
Movement.
The ancient science of life, Ayurveda provides the principles and practices of Daily
regime (Dinacharya), Seasonal regime (Ritucharya), dietary pattern, dietary guidelines
in various stages of life, health and disease(pathyahara), physiological urges, procreation
and code of ethics for healthy living pattern.
In dinacharya the feasible practices include, wake up at Brahmamuhurtha, ie one

and a half hour before sunrise, Assess the status of the body,Defecation in natural way,
Cleaning up face, teeth, tongue, (for each cleaning process rule are there), Oil application
all over body especially head, ear and feet, Massaging, Powder massaging, Exercise-with
specific rules, Bath with specific rules,Prayer to God, Dress up, Meal-food pattern with
specific rules for day and night, Sleep pattern etc. Rithucharya practices are designed
according to seasons and includes dwelling place, housing pattern, specific food pattern
and drinks, procreation, exercises, sleeping pattern etc.
Regulation of diet is essential in Ayurveda, since it examines the whole body as the
product of food. Ayurveda considers food as the foremost among Tripods (Food, Sleep,
procreation) of life. How to eat,when to eat, what to eat, what not to eat, where to eat etc.
are unique to Ayurveda dietary pattern. Due to lack of knowledge about correct eating
habits, timing, cooking procedure, balanced diet and prescribed rules for preparing, pre-
serving and eating food, leads to various life style diseases.
There are 8 major aspects of food like 1. Nature of food/qualitative characteristics

of food, 2. Processing of food, 3. combination of food, 4.quantity of food,5.Habitat of
food,6.Time and seasonal variation,7.Rules of dieting and 8. the person who consumes
the food. Rule of dieting is unique to Ayurveda. There are many Desirable qualities for
healthy food intake like-: Should be Warm, tasty, qualitative and easily digestible, snig-
dha, taken in suitable quantity according to the constitution and agni (digestive power) of
a person, Eaten only when the last meal has been digested, should be of six tastes. In the
same manner, there are resrictions in which food should not be consumed like-: Antago-
nistic to potency and contrary to each other, Too fast or too slow eating, Long term usage
of single taste, Laughing talking and thinking while eating, Anxious ,angry, nervous,and
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disturbed state of mind etc.
The principles of pathyahara provides knowledge about food in different diseases.

In this regard variety of curative and health promoting food designs are seen. Pre and post
management of panchakarma procedure, various surgical and para surgical procedures
also prescribes specific food pattern. A kitchen is the best pharmacy providing preventive,
promotive and curative dishes .The concept of food as medicine is familiar to Ayurveda
and other AYUSH systems and has been integrally there for ages.
This book is primarily a cookery recipe book. The recipes depicted in this
book are handpicked nutraceutical,promotive, preventive and curative culinary delicacies
and live up to prove that HEALTHY FOOD IS THE BEST MEDICINE. The recipes in this book
reflect the healthy food concepts of AYUSH or Ayurveda, Homeopathy, Siddha, Unani and
Yoga and Naturopathy medical systems. The recipes and guidelines in this book are in-
tended to be flexible and easy to be customised formulae churned out by utilising the local-
ly and seasonally available food resources and also a fine blend of macro and micro nu-
trients that are naturally inherent in the ingredients and augmented during the processing.
The content of this book is unique in its food diversity in incorporating the different food
streams, groups and modes. ‘Knowledge on edible leaves and curries’, ‘Rich ’n’ health tubers
and rhizomes’, ‘A Pumpkin a day’, ‘Siddha tasty Cure’, ’Naturopathy food’,’UniqueUnani
foods’, ‘Healthy Traditional recipes’ are content wise well built to provide traditional as well
as contemporary applications of food patterns for healthy life style. The combinations, indi-
vidual quality of ingredients, Dish quality, mode of intake, method of preparation/processing
,nutritional care ,hygiene, safety, security etc are well established in an attractive manner.
This book is a humble attempt to present the established concept of food as

medicine by showcasing the regional diversities in such a way that the recipes gel
with the contemporary food and health trends yet never compromise on the tradi-
tional values. This book draws its inspiration, motivation and energy from a vision to
transform our kitchens into preserver of good health. In future more and more poten-
tial recipes in the arena of Antenatal-post natal care, baby care, Sports nutrition,
Geriatric care, NCD prevention could be developed. The International Ayush Con-
clave is a mission to re-discover the organic and democratic models of Ayush medi-
cal systems. In line with the mission this book is a miniature mission manifesto of IAC.
We with conviction present this book before you with a gentle precautionary reminder note
to verify the ingredients for preparing the recipes for their genuineness, naturality and safety.
Make each meal count from here onwards on your journey towards good health.
Happy healthy cooking.
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CONTENTS
1. Green leafy vegetables ...Tasty medicinal leaves 6
2. Healthy Tubers 23
3. A pumpkin a day 32
4. Siddha Tasty cure 37
5. Nature fresh cure 38
6. Ever Healthy Tradition 43
7. Unique Unani 50
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A.PUNARNAVA
(The plant which regenerates)
Even if it disappears in the heat of the harsh summer months, with the advent of
rainy season, like some magic, it regenerates, spreading in a jiffy with renewed vigour,
forming a vibrant green cover over the mother earth.
In English it is known as spreading hogweed. In malayalam ‘tazhutama’. In Hindi ‘Gada

purna’.Its scientific name is Boerhavia diffusa.According to the colour of flowers and stem,
there are 2 types - white and red.
Our wise older generation used to prepare and serve punarnava dishes saying ‘blood
is less and so the swelling’ and used to cure both anaemia and eye problems,making food
doubling as medicine.
Even though as a medicine, it is indicated in diseases affecting kidneys, urinary bladder,

and liver, it helps to regenerate/ renew each cell in the body like its name denotes.
(Puna =Re, nava = new). It is useful in diabetes also.Leaves and stems can be used for
preparing food items.
It is rich in 15 aminoacids including 6 essential aminoacids. Roots are rich in Calcium.

Punarnava also contains vitamin B2, B6 & C and is a store house of potassium nitrate.
Shall we bring punarnava into our kitchen?

Make a stir fry/juice/ cutlet.
Add in rice gruel
Or drink as medicated drinking water
Add in Karkkidaka kanji (special rice gruel in Karkkidaka).
Or in njavara rice gruel.
1. Punarnava leaf stir fry
Ingredients:
Finely chopped leaves - 3 cups

Cooked toor dal - 1/4 cup
Grated coconut - 1/2
Red chillies - 2
Cumin seeds - 3/4 tsp
Salt - to taste
Coconut oil - 2 tsp
Curry leaves - 2 sprigs
Turmeric powder - 1/2 tsp
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Mustard seeds - 1 tsp
Urad dal - 1 tsp
Method of preparation :
Crush grated coconut, chillies and cumin seeds and keep it aside. Now heat
oil in a frying pan, splutter mustard seeds and urad dal, put the coconut mixture and
stir. Then add chopped leaves, turmeric powder, and salt. After that add cooked dal
and curry leaves and let it cook for some time. Serve hot as a side dish with rice or roti.
2. Punarnava cutlet
Ingredients:
Finely chopped leaves - 2 cups

Green chillies - 5
Onion - 2
Ginger - 1 inch piece
Garlic - 4 cloves
Boiled potato - 2 (big)
Garam masala - 1 1/2 tsp
Salt - to taste
Egg white - 2
Bread crumbs - as required
Coconut oil - 500 ml
Heat 3 tsp of oil in a pan. Saute onion and add green chillies, ginger and garlic,
saute for some time. Then add garam masala and the chopped leave. Stir well, close the
pan with a lid and cook for some time. Now remove the lid and add mashed potatoes
and salt. Stir the contents well and cook for 2 more minutes. Switch off the burner and
allow it to cool. After cooling make lemon sized balls and press each into small discs,
dip in egg whites and roll in bread crumbs. Fry in oil and serve hot as tea time snacks.
3 Kerala style Moru curry/ seasoned buttermilk curry
Punarnava can be added as an ingredient in the Kerala style seasoned buttermilk curry
(moru curry / pulisseri).
Method of preparation:
Heat oil in a pan.Add mustard seeds, fenugreek seeds, cumin seeds and dry red
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chillies and let them splutter for a few seconds. Add curry leaves, ginger, garlic and green
chillies and fry for a few seconds.Add shallots and fry till slightly browned. Add chopped
punarnava leaves and fry. Add turmeric powder and switch off the heat. Add buttermilk
and mix well. Switch on the heat and cook the curry on low heat till it just starts to boil. Do
not let the curry boil. Keep stirring continuously. Switch off the heat. Add salt and mix well.
This can be prepared adding grated coconut paste also (Grated coconut, shallots, tur-
meric, chillies and cumin seeds are made into a paste and added while cooking)
Serve the Moru Curry with steamed rice.
Kidney patients and those who are undergoing dialysis should use Punarnava only after
consulting with their doctors.
B.CHARNGERI
Due to its sour taste (amla rasa in sanskrit) it is known as Amleeka. Changeri is its
name in Hindi.
Scientific name : Oxalis corniculata
Family : Oxalidaceae
The plant is rich in Potassium and Vitamin C.
Medicinal properties:
Improves digestion,relieves indigestion, diarrhoea, dysentery and hemorrhoids.

Plant as a whole is used for medicinal purpose. If you grow the plant in your house itself,
when ever you have indigestion, diarrhoea or dysentery,you will be able to prepare tasty
side dishes which can be eaten along with cooked rice. It will serve dual purpose of tasty
food and effective medicine rolled into one.
We can prepare pulisseri (spiced coconut and yogurt curry), medicated buttermilk or
rasam (a variety of hot and sour tomatoe soup).
Can prepare salads using these tangy leaves with a mild scent along with chopped onions
and salt.
Drinking buttermilk with juice or paste of the plant helps to stop even severe loose motions.
As it is a rich source of Vitamin C, it is used in treatment of Scurvy.
As it is also rich in oxalic acid, it is not advisable for daily culinary use.
4.Charngeri rice gruel
Ingredients:
Broken rice : 250 g
Charngeri : 1 cup
Salt : to taste
Water : as per requirement
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After boiling water add rice which is washed clean. When water starts boiling,
add one cup chopped Charngeri. Cook the rice well. After cooking allow it to cool for a
while. Now it is ready to be served. Persons who suffer from the unstoppable urge of visit-
ing toilets when ever or what ever they eat, get wonderful relief from this awkward health
condition by eating Charngeri rice gruel.
5. Charngeri buttermilk

Saute Charngeri in oil and add paste of grated coconut, cumin seeds and green
chillies. Add buttermilk and stir well. Just before it starts boiling, remove from flame. To
further improve its taste, seasoning is done with, fenugreek seeds, red chillies and curry
leaves.
6. Charngeri chutney
While preparing coconut chutney instead of tamarind, add Charngeri with the
grated coconut and green chillies. Delicious chutney which improves digestion is ready
to be served.
C.COLOCASIA (ARBI/TARO/ELEPHANT EARS) PLANT
Colocasia or Taro is one of the important agricultural crop of Kerala.In Kerala, it is

known as ‘Talu’ or ‘Chembila’.
Presence of Calcium oxalate in the plant causes itching sensation. So to avoid this it should
be cooked after keeping it immersed in tamarind water for some time or cooked pretty
well. The famous Maruthorvattam Sri Dhanwanthari temple situated in Alleppey district of
Kerala, distributes on Karkkidaka vavu Day [Amavasya or no moon day of last month (July
- August) of malayalam calendar], a special curry prepared with colocasia leaves (Talu
curry) as prasadam to all the devotees. This ‘Talu curry’ prasadam is believed to cure all
sorts of diseases affecting digestive system and also to improve immunity.
Let us introduce the traditional colocasia delicacies to the young generation and try out
some more new recipes.
7.Patrode/Leaf rolls/ ‘Chembila appam’
In the matter of taste, it is a prize winning delicacy. Soak white rice and boiled rice
in equal quantities for 8 hrs. Grind it along with grated coconut, chilli powder, turmeric
powder, asafoetida powder and tamarind. Add salt to taste. Take 8 -10 colocasia leaves.
Wash thoroughly and keep in warm water for some time. Drain water, flip them over on
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the non-shiny side and remove the veins with a knife. On a work surface,take one Taro leaf
with the non-shiny side facing up and the stem side facing you. Smear the paste evenly on
the entire leaf, place another leaf covering 3/4 of the previous leaf and smear the paste.
Similarly add leaves and smear the paste till all leaves are done. Fold the sides and roll
them over to a cylindrical shape, apply paste on all sides and fold the edges in. Once
done, you could tie a string to hold them together, steam cook in a steamer on medium-
to - high flame for 30-45 minutes.Once done and completely cooked, scoop it up cut to
circular pieces and serve hot with coconut oil.
Should they remain for next day, roast on a frying pan sprinkling oil or deep fry
after coating with bengal gram flour to get Patrodo fritters, dredge them in rava and pan
fry with little oil and you have Patrodo Rava fry. You may prepare tasty spicy Patrodo
Stir fry by cutting it into small cubes and stir frying along with mustard seeds, red chillies,
curry leaves, grated coconut and salt to taste (a little jaggery powder is optional) and use it
as a side dish. If you cut into pieces and add it to spicy coconut gravy and cook, Patrodo
curry.
Instead of the rice batter leaf rolls can be prepared using spicy tangy besan batter.
In a mixing bowl take coriander powder, red chilli powder, turmeric powder, cumin pow-
der, tamarind water, gram flour, a little jaggery, salt and water and mix to get a thick
batter. After preparing leaf rolls by steaming, it can be tempered with sesame seeds, mus-
tard seeds, asafoetida powder, curry leaves, chopped coriander leaves and grated fresh
coconut. Instead of tempering can be sliced and deep fried also.
8.Colocasia leaf spicy idli
When you are an apartment dweller and living in a city where colocasia leaves
are rarely found, you may grow them on your balcony. But if they are not sufficient to pre-
pare patroda, don’t worry, you can prepare idlies with the same batter. For this add the
chopped leaves to batter and steam cook. And the plus point is that you require less time
for preparation also.
9.Colocasia stem curry
Now if you are thinking about all the stems left over after preparing patroda, here
is a mouth watering curry recipe you can prepare and serve as a side dish. Tender and
mature colocasia stems are used to make. Colocasia stems can be used in a spicy coconut
curry along with other veggies. Stir fry may be prepared with colocasia stems & hog plums
or star fruit adding green chillies and salt.
Colacasia stems can be stir fried as a spicy, dry, side dish. Heat a tablespoon of oil in a
tempering pan, add urad dal, coriander seeds, dried red chilli pieces and saute them until
urad dal starts to brown.Then prepare masala by grinding along with grated coconut,
tamarind and jaggery into a smooth paste. Keep the masala aside. Now heat oil in a wok,
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splutter mustard seeds, add in curry leaves and let them sizzle for few seconds. Then add
in the precooked, cubed Mangalore cucumber and colocasia stem choppings (leaf knots
also can be added). Also add in cooked, peeled jackfruit seeds, the ground masala and
very little water if required. Check and adjust salt. Mix well and simmer until the rawness
of the masala goes off. Add enough water in the wok to let the masala cook. Remove off
heat and serve hot as a side dish, with a bowl of steaming hot rice.
10. Colocasia leaf fritters
For this the tender leaves which are still in an unfurled state are used. These are
dipped in a batter made by mixing bengal gram flour, chilli powder, turmeric powder,
asafoetida powder, salt, a little baking soda and sufficient water. After the leaves get coat-
ed with batter, they are deep fried and can be used as evening snacks.
11. Simple stir fry (Mezhukkupuratti)
Chopped tender leaves are used to prepare a simple stir fry adding needed spices
and oil.
12. Colocasia leaves grated coconut Stir fry
Grated coconut, green chillies, cumin seeds, turmeric powder and salt are crushed
and kept aside. Colocasia leaves are chopped and kept in tamarind water for some time.
Hot oil in a pan, splutter mustard seeds, add black gram and chopped shallots and saute
for some time. Add the chopped leaves and the coconut paste and stir well. Close the pan
with a lid and allow it to cook well.
This same dish can be prepared differently. Instead of using chopped leaves, each leaf
can be tied into a knot and cooked. This is known as ‘Chembila asthram’ in Malayalam.
13. Colocasia leaf curry with coconut gravy(Theeyal)
This curry can be prepared by colocasia leaves alone or along with shallots.
Colocasia leaves (with or without shallots) is cooked adding salt, turmeric and tamarind
juice.Then a paste of fried grated coconut, red chillies and coriander seeds is added and
cooked well. To add taste seasoning with mustard seeds may be done.
14. Colocasia stew
Roughly chop the colocasia leaves, pressure cook them with salt, tamarind,1/2
cup water until they are cooked through. 2-3 whistles should do. Once the cooked leaves
cool down, grind them into a smooth paste and keep it aside. Heat oil in a wok, add
smashed garlic and fry them until they start to brown. Then add green chillies and fry them
for a minute. Add the ground colocasia leaves paste, 1/2 cup water if required and mix
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well. The consistency should be medium thick. Add water accordingly. Check and adjust
salt. Bring it to boil and then simmer for few minutes until the green chillies almost cook
through. Serve hot with rice.
*Remember always that before using the colocasia leaves thoroughly clean them.
D.ASTHISHRINGHALA/ASTHISAMHARI
Cissus Quadrangularis(Bone setter)
Asthisamhari, known as ‘Changalamparanda’ in Malayalam, is a plant with a

peculiar shape. It appears as a chain of long stems attached at junctions. It gives the ap-
pearance of a dark green curtain / shade when hung from a hanging flower pot. Its leaves
are heart shaped and placed widely apart.
It’s latin name is Cissus quadrangularis, ‘Bone setter’ in English and ‘Asthisamhari’ in San-
skrit.In Tamil Nadu, it is known as ‘Peranda’ and its curry is prepared just like fish curry.
In ‘Kalaries’ - the old Kerala martial arts schools, these were planted in plenty so as to
make them available with in the hand’s reach, in case of heal sprains, fractures etc.
It forms an integral part of the famous ‘Karkitaka Oushadha kanji’ or medicated rice gruel.
‘Irulars’- a native tribal group use this to make delicious chutneys.
In southern Kerala, this is used to prepare ‘chammanthi podi’ or a spicy chutney powder.
Some people even use this to prepare murukku or chaklis or savory pinwheels.
When raw, it causes itching, just like yam. So it is best to slightly saute it in oil. Sambar
can be prepared with this after sauteing this with some onions. It can also be prepared like
a fish curry along with tamarind and coconut paste. It can also be added to yet another
delicacy of Kerala, known as ‘theeyal.’
It is very beneficial in menstrual disorders. Intake of asthisamhari swarasa (extract) with

honey twice daily, helps in regulating menstruation.
In earlier days, this used to be given to cows, along with grass, in order to increase milk
production.
It has been named Asthisamhari aptly, owing to it’s ability to heal fractured bones. The
stems of bone setter are rich in Calcium. Bandage of fracture or sprain with the paste of
its stem helps in faster healing.
The dried and powdered stem of this plant along with tamarind and salt, helps in relieving
stomach ache.
The juice extracted from Asthisamhari can be instilled into the ear to relieve earaches,
itching of the ears etc.
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The oil prepared with asthisamhari is very useful for external application in fractures,
sprains etc.
15. Chammanthi /Chutney
Ingredients :
Asthisamhari – 1 piece
Oil – 1 tbsp
Tamarind – size of a small gooseberry
Mustard seeds – ¼ tsp
Asafoetida – a small piece
Urad dal – ½ tbsp.
Red chilly whole – 4
Curry leaves – as required
Ginger – small piece
Salt – as required
Method :
Heat oil in a pan. Add urad dal, asafoetida, mustard seeds and red chilly. Add
cleaned, skinned and chopped asthisamhari and saute well. Add tamarind and salt as
required. Grind to a thick coarse paste along with ginger and curry leaves.
This can also be prepared with asthisamhari sauted in oil along with chilly powder, ginger
and salt.
16. Asthisamhari Thoran (sauted with coconut)
Peel the stem and chop into fine pieces. Saute this with garlic and shallots. Once
cooked, add crushed coconuts, cumin seeds, turmeric powder, green chilly and required
amount of salt.Cover and simmer for sometime. Serve hot.
In some temples, this is added to the murukku / chaklis as a part of the ritual.
To avoid the allergic itching due to consumption of asthisamhari, it is advisable to keep it
immersed in tamarind water or water with slaked lime overnight. When consumed for the
first time, this may cause slight diarrhea, but not of much concern. If itching occurs during
the usage of the bone setter, apply coconut oil over the affected area. If the mouth starts
itching have palm sugar.
This grows in any kind of soil. It can be grown as a decorative plant in the front porch or
in the kitchen itself reminding us to include it in our healthy diet.
Let us not wait till those days, where the bone setter or asthisamhari starts coming packed
in fancy covers with fancier names, advertising its qualities as “Good for your bones
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&teeth and a must use for women over 30 years”.
E.AGASTHYA
(Sesbania grandiflora)
VEGETABLE HUMMING BIRD / HUMMING BIRD TREE
In Sri Lanka, it is known as Kathuru or Murunga. The curries prepared with the leaves of
Agasthya are a known delicacy of Sri Lankan cuisine.
The leaves are dark green, similar to the leaves of tamarind, but slightly bigger. They are
bitter-sour in taste. Thanks to its high fiber content, it is beneficial in constipation. It is also
effective in night blindness.
Agasthya is a rich source of vitamins and minerals. Along with Vitamin-C, Vitamin-B com-
plex,Calcium, Iron, Selenium and Magnesium, it contains many amino acids.
Since Vit-C is an efficient anti-oxidant, the consumption of Agasthya leaves helps in pre-
venting atherosclerosis to a great extent. Again, it helps in reducing the resulting hyperten-
sion and helps improving the overall cardiac health.
The folic acid in Agasthya is equally beneficial for women who are preparing for pregnan-
cy and those who are pregnant. The deficiency of folic acid is the main reason for neural
tube defects like spina bifida. It is advised to have this continuously for a month before
pregnancy and on an irregular basis for the first three months of pregnancy. This may also
be used in anaemia.
The selenium found in Agasthya plays a pivotal role in improving the immunity of the body
as a whole. The Vit-E found in Agasthya, works against the progress of Alzheimer’s dis-
ease.(Vit-E supplements are given in memory loss in order to reduce its intensity). It has also
been proven that this Vit-E in Agasthya helps in reducing migraine and other headaches.
Cooking with Agasthya Leaves
17. Thoran with Agasthya leaves
(Thoran is a sauted salad version with coconut while Mezhukkupratti is a sauted

salad without coconut)
It is prepared easily just like thoran with moringa leaves. Heat oil and spatter mustard
seeds and chilly. To this, add finely chopped Agasthya leaves. Once cooked, add grated
coconut, turmeric powder, chilly, cumin seeds and salt. While spattering, if uncooked rice
or urad dal is added, it gives an additional flavor to the thoran.
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18. Agasthya leaves Mezhukkupuratti
Cook / saute the chopped leaves with shallots, green chilly and salt.
19. Agasthya leaves Green Tea
Powdered leaves of Agasthya can be used as green tea. This green tea is benefi-
cial for healing wounds, expelling worms and getting rid of tiny cysts in the body.
20. Salads
Raw, chopped leaves may be used for salads, but with caution so as to use only a
little.
21. Agasthya flower thoran
Agasthya flower (cleaned and chopped) – 1 cup

Onion - ½ cup
Salt - as required
Heat oil in a pan, add mustard seeds and add the ingredients mentioned above
and saute in low flame. To this, add a blended mixture of grated coconut, dried red chilly,
cumin seeds and curry leaves. Switch off the flame once cooked. This may be used in
curries and salads.
22.Steamed flower
Marinate the flower with salt and pepper and steam until cooked.
23.Agasthya flower mezhukkupuratti
Saute onion and green chilly in a pan. Once the onion becomes transluscent, add
chopped flower to it and simmer until cooked. You may also add grated coconut to this.
24. For foodies

Agasthya flower pakoda – dip the agasthya flower in a batter of besan flour, chilly
powder, asafoetida and salt. Deep fry until golden brown and your Agasthya flower pa-
kodas are ready.
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25. Agasthya flower khand
Similar to Gulkhand, prepared with rose petals. (Gulkhand is a jam like mixture
made with layered rose petals and sugar syrups).
F.PEETHAKOOSHMANDA
(Cucurbita maxima)
PUMPKIN
Pumpkin leaf is good in maintaining / correcting the digestive capacity of a per-

son.
There might not be many who do not use pumpkin in their diet on a regular basis. But
most of the new generation is unaware of the use of the pumpkin leaves and flowers in
our curries.
Pumpkin leaves were among our staple food in olden times. It is a rich source of Vitamins
and minerals, of which Vit.A is predominant. Therefore it goes unsaid that is wonderfully
effective in eye diseases. It is also rich in Vit.C.
Among minerals, Calcium is the most abundant and is beneficial for pregnant women and
breast feeding mothers. Magnesium and Iron is also adequately found in the pumpkin
leaves.
Most of us are familiar with the method of cooking fish with minimum oil, wrapped in the
banana leaf. Using pumpkin leaf instead of the banana leaf is richer in a nutritional view
and a bonus is that the wrap is edible too.
There are lot of housewives who were okay even if the creeper did not fruit. They always
had the option of using the healthy pumpkin leaves instead.
The gender of this creeper can be identified as soon as it flowers. If it is a female flower,
there will be a miniature pumpkin like bulge beneath the flower. Later, when the flower
falls off, the pumpkin grows in size and ripens. If it bears male flowers, it can be used for
making thoran. It is always best to pluck the flowers in the morning.
Drinking the freshly squeezed juice of pumpkin juice helps in reducing dryness of the skin.
It helps in increasing spermatogenesis. In cases of nipple cracks, a paste of the pumpkin
stalk and butter is very effective. Brushing of teeth with powdered pumpkin seeds helps in
ridding the tar accumulated in the teeth.
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People undergoing treatment for renal disease /chronic kidney disease, please use leafy
vegetables only under medical supervision.
26. Pumpkin flower thoran
Clean the flower and keep aside. Crush coconut, green chillies, shallots (small
onions), turmeric powder and salt into a coarse mixture. Heat oil in a pan, add mus-
tard seeds, red chillies and curry leaves. Once the mustard seeds sputter, add chopped
pumpkin flowers to this and once cooked add the crushed mixture to this and simmer until
cooked. Stir well once cooked and serve hot.
27.Pumpkin leaf soup
Chopped pumpkin leaves – 1cup

Tomato – ½ cup
Shallots – 4-5
Boil the above ingredients in about 3 cups of water and reduce to half. To this, add
powdered peanut or corn flour and a little bit of coconut oil and keep stirring till the soup
thickens. Garnish with pepper powder and serve hot. Steaming mouthwatering pumpkin
soup is ready.
28.Pumpkin leaf and banana flower/ banana blossom thoran
Chop pumpkin leaves and banana blossom and prepare thoran as mentioned in
the first recipe. Add a tadka with urad dal to this and it will taste even better.
29. Pumpkin leaf sauted
Chopped pumpkin leaves – 1 cup

Shallots / Onions chopped – ½ cup
Coconut (grated) – 1 cup
Green chillies – 4
Heat oil in a pan and sputter mustard seeds, red chillies and curry leaves. To this,
add onion / shallots and green chillies. Once it turns golden brown, add the chopped
pumpkin leaves to this and saute well. Once it is cooked, add the grated coconut and salt.
Stir well, cover up and cook for about 2 minutes. Open the lid, add some coconut oil and
a few curry leaves.
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G. COWPEA LEAVES.
30. Payarila thoran(stir fry)
Chopped leaves – 1 cup

Cooked dal – ½ cup
Shallots – 1/4cup
Raw rice – 1 tsp
Oil and salt – as required
Grated coconut – ½ cup
Turmeric powder – ¼ tsp
Cumin seeds – ¼ tsp
Red chilly powder – ¼ tsp
Red chillies, curry leaves
Heat oil in a pan and add raw rice, chilly, curry leaves and shallots and saute
for some time. Once the shallots are soft, add the chopped leaves. Once the leaves are
cooked halfway, add the cooked dal to it. Then add the coarsely bended mixture of grated
coconut, turmeric powder, red chilly powder and cumin seeds. Add required amount of
salt and saute well. Leaves of urad dal may also be prepared in the same manner.
31. Another method
Tender legume leaves – ¼ kg

Grated coconut – 1cup
Green chillies(chopped) – 3
Onion(chopped) – 1 big
Mustard seeds – ½ tsp
Curry leaves
Turmeric powder – ¼ tsp
Cooking oil – 2 tsp
Wash the leaves well, chop and keep aside. Heat oil in a pan, sputter the mustard
seeds. Add curry leaves, green chillies. Saute this and add turmeric powder, coconut and
stir well. Once this is mixed properly, add onion and finally the chopped leaves. Add salt
and simmer until cooked. Serve hot.
32. Curry
Saute the chopped leaves in oil and add a cooked legume, like red beans. To this,
add a blended mixture of coconut, pepper powder, green chilly, cumin seeds and turmeric
powder along with a little bit of salt. Close the lid and cook for a few minutes. And your
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healthy legume leaf curry is ready.
For kids, who are hesitant to have leafy veggies, the chopped leaves along with sauted
onions can be combined in a scrambled egg recipe, giving them a colourful and healthy
combination.
H. SPINY AMARANTH/PRICKLY AMARANTH
Scientific name is Amaranthus spinosus. Tanduleeyakam in Sanskrit. Mullakkeerai

in Tamil. Kanta chaulai in Hindi.
The tribal communities of South India like Paniyars, Kurumars, Kattu naykkars etc used it
as a part of diet atleast once a week. They use it after frying it. It is a special technique
where the chopped leaves with sufficient salt and a little water is heated on a high flame
till the water evaporates. Then it is stir - fried with out adding any oil.
Finely chopped leaves can be used to prepare ‘thoran’ or dry curry.
Along with jackfruit seed, ‘Erisseri’ can be prepared (Traditional kerala side dish with
pumpkin/ yam/ raw banana,lentils and coconut paste).
With dal special curry can be prepared. Can be added in chutneys. Salads and soups can
be prepared. 100gm Spiny amaranth contains 84% water. It is rich in Calcium, Phospho-
rus, and Iron. It is good in intestinal disorders. Helps to get rid of constipation.
33. S. Amaranth soup
S. Amaranth (raw/ uncooked) - 1/4 kg

Lemon - 2
Salt - to taste
Pepper powder - 1/4 tsp

Finely chopped S.amaranth along with water is blended well in a mixer and
strained . To this add lemon juice, salt and pepper and the soup is ready to be served.
34. S. Amaranth thoran/ Kerala style stir fry
S.amaranth thoran can be prepared like amaranth thoran. Mix together coconut,
turmeric powder, shallots, cumin, garlic and green chillies using hands or you can coarsely
grind everything together. Combine the S. amaranth with some salt. Heat 2 tbsp oil in a
pan and splutter mustard seeds. Add the shredded leaves and saute for 2 minutes. Next
add the coconut mixture and combine everything together. Cover the pan and cook on
low flame, stirring occasionally. Do not add water while cooking. After 6- 8 mins, it will
be cooked. Remove the lid and stir fry for another 4-5 minutes. Adding cooked tur dal will
make it more tasty.
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During Jackfruit season, cooked and mashed jack fruit seeds can be added along with
amaranth leaves to prepare a delicious side dish.
S. amaranth leaves can be mixed with green or red amaranth to prepare thoran.
35. S. Amaranth cutlet
Chopped S. amaranth leaves, onion and green chillies are sauted in a pan add-
ing oil. Then chilly powder, garam masala powder and salt is added in required amounts.
Stir well and add mashed potatoes. Mix well and prepare cutlets in the usual method. If it
is fried after dipping in egg whites and sprinkled with bread powder it will taste better.
36. Parippu vada/ Lentil or Dal fritters
While preparing the fritters, add 1/4 cup finely chopped S. Amaranth leaves to the
mixture and fry to a golden brown. Yummy crunchy healthy vada with a distinct flavour
can be served.
I. MANDOOKAPARNI
Mandooka Parni/ Sthala Brahmi

Kudangal / Muthil - Malayalam
Mandooka Parni which has the synonym Saraswathi in Sanskrit is the first and
foremost among the brain tonics or medhya Rasayanas.
Are you ready to prepare yummy dishes with this plant which has bitter taste and seetha
veerya. Here are the recipes for you...
(Ps: Mandookaparni will be denoted as MP )
37. MP Dosa/ Roti
Ingredients:
Wheat atta batter/ Dosa batter - 1 cup

Leaves of MP (finely chopped) - 1/4 cup
Black pepper powder - 1 tsp
Salt, water - as required
20
All the ingredients are taken in a bowl, kneaded well to make a soft dough and
kept aside covered with a damp cotton cloth for around 30 minutes. Then the dough is
made into small even balls and rolled out into flattened discs which can be roasted on
the tawa to get tasty, nutritious roties
38. Dosa
For nutritious MP Dosa, mix all the ingredients in dosa batter and make tasty dosas
and serve hot with chutneys.
39. Coffee
Any one belonging to any age group can enjoy a hot cup of coffee made of MP
Ingredients:
Dry ginger - 1/2 piece (ground or crushed)
Karupatti (Palm Sugar) - as needed for sweetness
Whole Peppercorns - 1 tsp
Coffee powder/Tea leaves - 1 tsp (optional)
MP leaves - 4-5
Water - 1.5 cup
40. Chutney
Tasty chutney can be prepared by grinding MP stem and leaves.1 sambar onion,
ginger, grated coconut, black pepper, and salt.
Persons who are suffering from hoarseness of voice due to continuous loud speaking like
teachers and orators can get some solace in MP chutney.
Apartment dwellers also can grow Mandookaparni in two flower pots so as to get suffi-
cient leaves to enjoy this chutney dish atleast once a week.
41. MP dry curry
Method 1:
Grated coconut, chilli powder, turmeric powder, 3-4 garlic cloves and cumin seeds
has to be mashed well.After heating oil in a pan, splutter mustard seeds and add the previ-
ously prepared mashed mixture. Then add chopped MP leaves and stems and salt to taste.
Mix well, turn off the burner and keep the lid closed for a minute. Healthy curry is ready
for serving.
21
Method 2:
Heat coconut oil in a pan. Splutter mustard seeds. Add chopped green chillies,
curry leaves, chopped onion and stir fry for a few minutes. Then add chopped MP (devoid
of roots). Once the leaves wilt, add salt to taste. Paste of grated coconut, cumin, turmeric
powder, garlic and ginger may be added and mixed well. Taste and nutritious value can
be enhanced by adding cooked dal or green gram. Non vegetarians can add boiled and
chopped duck eggs to it.
42. Pancake
Leaves of MP can be added to make Neyyappam (Ghee pancake) which is usually

made of rice flour/ semolina, jaggery, ghee fried coconut pieces, ghee, cardamom and
milk. These yummy MP pancakes are very nutritious and can be given to pregnant ladies
and lactating mothers.
MP juice (1/2 tsp only) can be added to a glass of milk and given to children instead of
health drinks.Pregnant women with anaemia can include MP in regular diet.
Goat’s liver processed with Kari Muthil (Geophila rapens) is used for body nourishment.
Karimuthil is good in anaemia and as a wormicide.
In Srilankan, Malay, Indonesian & Thai cuisines it is a special ingredient in many dishes.
In these places, it is used in salads, soups, sandwiches, puddings etc. It is widely used in
various Indian regional cuisines as curries, chutneys and spice powder (to be mixed with
rice and ghee).
Mandookaparni for health
Mandookaparni is good for skin protection.The oil prepared using its juice is ef
fective in various skin ailments like itches and scabs.
Regular use of Mandookaparni enhances intelligence and memory power.
Ghee prepared with this improves higher mental functions or Medha.
Medicines containing Mandookaparni are effective in diseases like arthritis.
The plant which resembles the brain and spinal cord has the power to prevent
many diseases affecting central nervous system.
Mandooka Parni rasayana, Brahma Rasayana, Brahmi ghrita etc are some of
the well-known Ayurvedic medicines which can be used with the advice of a
qualified Ayurvedic physician.
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2. HEALTHY TUBERS
A) ELEPHANT FOOT YAM

[ Sanskrit : Suran, Malayalam: Chena]
Elephant foot yam.. the medicine.!!
As the yam is rich in fibres, it enables proper digestion and reduces con-
stipation.Wild elephant foot yam is also a medicine for piles. The piles patients who are
advised not to eat any under ground or root vegetables are advised to eat yam by the
doctors. Surana, in the famous medicine Suranadi lehyam advised in piles, is actually wild
elephant foot yam.
“Elephant foot yam... If you want to eat and still be lean”

Elephant foot yam when cooked properly serves as a food which helps to shed
weight if used in moderation.
“Elephant foot yam - for healthy heart”

As it helps to reduce cholesterol, it is also good for keeping your heart healthy. It
is also effective against hypertension.
“Can have even if you are a diabetic”

As it is low in glycemic index, it can be included in the diet of even diabetic per-
sons.
“Elephant foot yam - To slow down aging”

Apparently it also have anti-ageing properties and helps maintain the hormonal
balance in women. Moreover, elephant foot yam is even credited with increasing the pro-
duction of red blood cells.
“Elephant foot yam - A balanced diet”

Elephant foot yam is a power house of nutrients. It is rich in carbohydrates, dietary
fibres, minerals like Potassium, Magnesium, Phosphorus, Zinc, Copper etc and Vitamins.
In addition to that it contains good fatty acids and proteins in lesser amounts.
While cooking elephant foot yam, the addition of coconut scrapping or coconut milk in ex-
cess, frying it or using more oil nullifies or spoils the health benefits of elephant foot yam.
Use of coconut oil etc increases the calorie intake and transforms it from a healthy food to
an unhealthy one.
To avert itchiness.
Keeping the elephant foot yam immersed in curd or tamarind water for some time and
washing with water reduces it’s itchiness. When calcium oxalate content in the yam is
more, itching sensation occurs.
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Let’s move on to some elephant foot yam recipes.
43. Elephant foot yam Erisseri

(raw banana- yam erisseri.)
Raw Nendran banana/plantain

(peeled and cut into big cubes) - 1 cup
Elephamt foot yam
(peeled and cut into big cubes) - 1 cup.
Grated coconut - 1 1/2 cup
Chilli powder - 1 teaspoon
Turmeric - 1/2 teaspoon
Salt - to taste
Mustard seeds - 1/2 tsp
Cumin seeds/Jeeraka - 1/2 tsp
Pepper - 1 tsp
Curry leaves - 2 springs
Coconut Oil - 3 tsp
Red chillies - 2
Elephant foot yam and raw banana pieces are cooked adding turmeric powder
and chilli powder. When cooked, mash with a spoon. Then add paste prepared by grind-
ing 1 cup grated coconut ,cumin seeds and pepper. Boil the mixture. Saute mustard, curry
leaves and red chillies in heated oil, add 1/2 cup grated coconut and fry till golden
brown. Add this seasoning to the boiling curry and stir well. Erisseri is ready.
The above method can be used to make elephant foot yam - green gram erisseri.
44. Elephant foot yam ‘puzhukku’ / mash
Elephant foot yam – sliced to small pieces
Grated coconut – As needed
The elephant foot yam pieces are cooked adding sufficient water and salt. It should
not be overcooked. Immediately after it is cooked optimum, the excess water should be
drained. Grated coconut is sprinkled on top. Now it is ready to serve. Ideally serve along
with chutney.
For preparing Chutney

Shallots - 6 no:s
Green chillies - 4 no:s
Salt - to taste
Oil - 1 tsp
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Crush shallots and green chillies. Add oil and salt to it and stir well. Chutney is
ready.Chutney prepared by grinding coconut, red chillies, tamarind and salt is also a tasty
side dish for this.
45.Elephant foot yam- pepper fry
Elephant foot yam - 400g

Shallot - 20 ( Onion -1 big)
Garlic - 5 cloves
Pepper - 2 tsp ( If pepper corns are not available,
pepper powder can be used.Quantity can
be changed according to taste)
Finely chopped coconut - 1/4 cup
Curry leaves - 1 sprig
Garam masala - 1/4 tsp
Red chillies - 2
Salt, oil, mustard - as per requirement
Finely chop elephant foot yam and cook adding turmeric powder and salt. Care
should be taken not to over cook. Crush shallots / onion, garlic & pepper (should not be-
come paste like). Heat oil in a pan. Saute mustard, red chillies and curry leaves. Add the
crushed mixture into it and stir fry it. When it is half done (when the raw smell reduces),
add turmeric powder and finely chopped coconut and continue stir frying. Then add the
already cooked elephant foot yam pieces, salt and garam masala to taste and stir well.
Close the pan with a lid and cook for 3 - 4 minutes. Then after removing lid, continue on
low flame while stirring. Continue till it becomes dry. It may take long time to become dry.
Elephant foot yam- Pepper fry is ready to serve.
46. Elephant foot yam chips.
Small slices of elephant foot yam are coated with salt and chilli powder. Marinate
for 10 minutes. Heat oil and fry to get crispy chips. This is the tastiest among all the dishes
of elephant foot yam.
47. Stir fry ( Kerala mezhukkupuratti)
Stir fry with grated coconut( Kerala thoran), curry with roasted coconut gravy (Ker-
ala theeyal) etc can also be prepared using elephant foot yam and onion.
Now let us look at the nutritional value of Elephant foot yam.
In 100 g elephant foot yam,
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Components Amount
Water. 79%
Protein 1.2 g
Fat 0.1 g
Carbohydrate 8.4 g
Minerals. 0.8 g
Diet fibres. 0.8 g
Calcium. 50 mg
Phosphorus 34 mg
Iron. 0.6mg
Thiamine. 0.006 mg
Niacin. 0.7 g
Riboflavin. 0.7 mg
Vitamin A 26 I U
B) COLOCASIA TUBER
(Colocasia esculenta)
The carbohydrates in colocasia is easier to digest compared to the other tubers. The stalk
of colocasia improves digestion. It is rich in Calcium and Phosphates.
Constituents
Carbohydrates - 21.1%
Protein - 3.0 %
Fat - 0.0%
Salt - 1.7%
Fibre - 1.0 %
Water - 78.1%
Calorie - 7 calories
Colocasia is rich with minerals and other natural supplements. Consumption of

colocasia tuber, stalk and leaves helps in improving the immunity of the body. The Vit A
which is found abundantly in colocasia helps in preventing night blindness and helps the
body keep cancer at bay.
Colocasia is useful in abdominal discomfort and associated problems.
Another variety of Colocasia is found here which causes slight itching. So when it is
cooked, a bit of tamarind is added to prevent any discomfort.
By the mid of November the itching of this variety is reduced greatly.
26
Benefits of Colocasia
Provides Energy
There is no other vegetable which provides more physical and mental energy as much as
colocasia. It drastically reduces debility and tiredness.
For Healthy Hair

Colocasia helps in strengthening the hair. It is rich in Vit E which helps in fighting against
dandruff, hairfall and alopecia.
Reduces Anxiety
Colocasia helps in fighting against anxiety and depression.
Good for Heart

Colocasia reduces blood cholesterol and thus ensuring a healthy heart and reduced risk
of heart diseases.
Prevents Premature aging

It is rich in Magnesium, beta carotene and Calcium which is proven to prevent premature
Ageing
Digestion
Consumption of Colocasia helps in improving the digestive capacity of the body. The high
starch content helps in faster digestion of the ingested food.
Healthy Weight Gain

Those who wish to have a healthy weight gain..have lots of colocasia.. The high content
of easily bio available carbohydrates in colocasia helps in weight gain.
The main reason for all the above qualities of colocasia is the high amount of estrogens
present in it. Estrogen is very beneficial in preventing premature aging, high cholesterol
levels and heart attacks. This is the reason for the reduced rate of heart attacks in women
before menopause.
In Ayurveda, colocasia is said to increase Vata and Kapha doshas in the body.
48. Colocasia Stew
Cook chopped colocasia tuber into medium sized pieces. Cook this with salt, and
slit green chilly in coconut milk. When the colocasia is completely cooked, add a tadka
with coconut oil, mustard, red chilly, shallots and curry leaves. This tastes good with rice.
When this same recipe is prepared with a little bit of gravy, this becomes a good accom-
paniment for appam, chappathi etc.
27
49. Mashed Colocasia (Like Mashed Potatoes)
Peel, wash and chop the colocasia and cook well with salt and enough water.
Coarsely grind coconut, turmeric powder, green chilly, cumin and garlic. Add this to the
cooked colocasia, mix and mash the colocasia well. Add required amount of boiled water
to this, if required. In a pan, heat a little oil and sputter mustard seeds, red chilly, shallots
and curry leaves. Add this to the mashed mix to garnish.
50. Colocasia Stir Fry
Heat oil in a pan. To this add mustard seeds, red chilly, shallots, curry leaves. Add
a little turmeric powder and once it looses it’s raw smell add medium sized colocasia piec-
es to it. Add enough water, salt, slit green chilly to this, then cover and cook. Remember to
simmer the flame when the water starts boiling. Once the colocasia is cooked well, remove
from flame.
51.Colocasia Coconut Curry
Colocasia - 500 gms

Onion - 1
For grinding-
Grated coconut - 1/2 coconut

Onion - 1 (chopped in long pieces)
Fenugreek - 1 pinch
Chilly powder - 1 tsp
Coriander powder - 1 tsp
Black pepper - 8 nos
Tamarind - 5 gms
For garnish-
Coconut oil - 2 tsp
Mustard seeds
Red chilly
Shallots cut into rounds
Curry leaves
Recipe
Heat oil in a pan and sputter mustard seeds. To this add onion and colocasia and
saute well. Cook this in low flame.In a thick bottomed pan, saute the ingredients for grind-
ing. Once it gets a dark brown colour, remove from flame. Grind this into a fine paste.
Add this to the cooked colocasia. Add required amount of salt and simmer till cooked.
28
Remove from flame and serve hot.
52. Colocasia Sambar
Peel and cut the colocasia into pieces. Cook this with slit green chillies, salt and
enough shallots. In a pan heat oil and sputter mustard seeds, red chilly, shallots, curry
leaves. Add turmeric powder, red chilly powder, coriander powder, cumin powder, fenu-
greek powder and asafoetida powder to it and once well blended, add the cooked colo-
casia mix and boil well. Add a little tamarind extract or freshly squeezed tamarind juice
to this boiling mix. Boil well and once a thick gravy formed, removed from heat and serve
hot.
53. Colocasia Coconut Curry (second)
Cook the cubed colocasia with green chilly, salt and tomatoes. Grind coconut, red
chilly, coriander, tamarind and turmeric powder. Add a little water to this and add this to
the cooked colocasia and boil well. Heat coconut oil and sputter mustard seeds, red chilly,
shallot and curry leaves. Garnish the curry with this. Serve hot!!!
54. Mashed Colocasia and Raw Banana
Colocasia - 500 gm
Raw Banana - 2 nos
Chickpea - 100 gm
Cow pea - 100gm
Elephant foot yam - 100gm
Pumpkin - 100gm
For grinding
Coconut grated - 1 half

Red chilly - 7 nos
Cumjn - 1 pinch
Garlic - 7 cloves
Black pepper - 8 nos
For Tadka
Coconut oil - 2 tsp
Mustard seeds
Red chilly
Shallots rounded
Curry leaves
Urad dal - 1 tbsp
Coconut grated - 2 tbsp
29
Preparation
Cook and mash colocasia, raw banana, yam, pumpkin with enough salt. To this, add
separately cooked chick pea and cow pea. Coarsely grind the coconut mix and add this
to the cooked and mashed ingredients. Cover and cook for some time . Heat coconut oil
in a pan and sputter mustard seeds, red chilly shallots and curry leaves. Once they sputter,
add the urad dal and grated coconut. Once it starts changing color into golden brown,
add this to the mashed vegetable mix and mix well.
55. Colocasia Chips
Peel and clean the colocasia. Then cut it into thin slices. Add a little bit of salt to
this. Deep fry these in coconut oil. Red chilly powder may be added to increase the fla-
vour.
56. Colocasia Olan
Colocasia - 250gm
Cow pea - 100gm
Lady’s finger - 2 nos
Raw banana - 2 nos
Ash gourd - 100gm
Green chilly - 3 nos
Salt - as required
Peel and cut the colocasia, raw banana and ash gourd. Add uncut green chillies,
salt and cook well with enough water. Once cooked, add thick coconut milk and remove
from heat before boiling. Add coconut oil and curry leaves to garnish.
57.Colocasia Asthram
Colocasia - 250 gms

Salt - as required
Thick curd - 1/2 cup
For base
Coconut grated - half a coconut
Green chilly - 3 nos
Cumin - 1/2 tsp
Shallots - 2 nos
Tadka / Garnish
Coconut oil - 2 tsp
Mustard seeds - as required
30
Red chilly - 3 nos
Shallots rounded - 6 nos
Curry leaves
Preparation:
Finely grind the coconut, cumin, shallots and green chillies. Clean, peel and cut
the colocasia into cubes. Cook it with enough water, salt and turmeric powder. Once
thoroughly cooked add the ground paste. Beat the curd with a spoon and add the smooth
curd into the cooked and prepared curry. Once the curd starts boiling take it off the heat.
Heat the coconut oil, add the ingredients for Tadka. Sputter it and garnish the prepared
Asthram. Serve hot.
This dish usually served as an accompaniment to rice gruel / kanji.
58. Colocasia Powder
Peel and clean the colocasia. Slice it into thin pieces and dry it out in the sun. It
can be used with water in case of tummy troubles like indigestion. Boil it with water and a
pinch of salt and use it as required.
59.Colocasia Pudding / Payasam / Gheer
Colocasia - 500 gm
Jaggery - 750 gm
Ghee / Clarified butter - 50 gm
Tapioca sago - 50 gm
Cashew nut - 50 gm
Raisins - 50 gms
Cardamom - 5 nos
Sugar - 1 tbsp
Coconut milk - from 2 coconuts
Preparation:
Peel , clean, cube and cook the colocasia. Mash it well once cooked. Melt and
strain the jaggery. Pour the melted jaggery into a vessel, add ghee and mashed colocasia
into it and saute well. Once it thickens, add the light coconut milk and bring to boil. Add
pre cooked tapioca sago into this. Once the coconut milk boils well, add the first thick co-
conut milk and take it off the flame just as this begins to boil. Fry cashew nuts and raisins
in ghee and garnish the payasam with this. Add powdered cardamom and one tsp sugar.
Serve hot.
Apart from these, colocasia can be used to cook aval and sambar.
Apart from the tuber, the stalk and leaves of colocasia can also be used in a variety of
dishes.
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3. A PUMPKIN A DAY
Pumpkin for Health
“Apple of your eyes”

Vitamin A is abundant in pumpkin which without a doubt makes it very good for
your eyes. Not only that, the Zinc in pumpkin helps in maintain the health of the retina.
“Leads the immune system”

The presence of Vit B2 increases the general immunity of the body. Anti oxidants
like betacarotene present in pumpkin helps in keeping chronic illnesses at bay.
“Pumpkin for weight loss”

90% of pumpkin is water and fibre. So it goes without saying that this is a perfect
choice for those who are looking to shed those extra kilos .(Eating it raw is the best way
to go!!)
The sufficient amounts of magnesium and potassium in the pumpkin helps in balancing
hypertension and thus helps in improving cardiac health.
“Pumpkin is a Kin to your Skin!!!”

The beta and alpha carotenes in pumpkin helps in improving skin health when
consumed regularly
Skin care tips

Application of pumpkin juice with honey helps in improving skin lustre.Pumpkin
juice with lemon helps in maintain the moisture of the skin and reducing wrinkles.
Pumpkin in Ayurveda
Pumpkin is seetha / cold in potency, sweet and induces taste. It gets rid of urinary
obstruction, burning sensation and pain. The slightly raw pumpkin has low sweetness,
slightly cold and provides growth and strength.The ripe pumpkin is sweet and increases
kapha.
60. Pumpkin stew / Vegetable kurma
Pumpkin cubed - 1 cup

Green chillies - 2
Coconut (desicated) - 1 cup
Fennel seeds - 1/4 tsp
Cinnamon - small piece
Cloves - 1-2
Cardamom - 1-2
32
Shallots - 3 nos
Coconut oil - 2 tbsp
Curry leaves - 2 stems
Salt - as required
Cook the cubed pumpkin with turmeric powder and salt. Grind the coconut with
fennel seed, shallots, green chillies, cinnamon, cloves and cardamom into a fine paste.
Add this blended mix to the cooked pumpkin and mix well. Heat the coconut oil in a kadai
and add mustard seeds and curry leaves. Once it sputter mix it with the curry. Serve hot
with Appam, puri, chappathi etc
This can also be prepared along with other vegetables like a kurma.
61. A pumpkin soup for the morning snack @ 11
Ingredients:
Pumpkin - 50gm (chopped into small pieces)

Potato - 2 small
Water - as required
Butter - 7grm
Maida /whole purpose flour - 3/4th of a table spoon
Milk - 1 1/2 cups
Vegetable stock - 2 cups
Salt and pepper - as required
Egg yolk - 1
Cream - 2 tablespoon
Preparation:
Boil water in a pan and slow cook the pumpkin and potato. Mash them well after
cooking and strain them through a strainer. At the same time melt the butter in a soup pan.
Add all purpose flour or maida to this molten butter and keep it for 5 mins. Gradually add
vegetable stock (water boiled with a choice of vegetables) and boil till they combine well.
Add the strained mix of pumpkin and potato to this along with milk, salt, and pepper. Beat
two tablespoon cream with egg yolk and add this mix gradually. Heat it lightly and remove
from heat before it starts boiling. Serve hot.
This recipe can be made avoiding the egg also. This is a very healthy and tasty soup
recipe.
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62. Pumpkin salad
Take 50 gms of a ripening pumpkin and julienne it

Carrot - 50 gm
Cucumber - 50gm
Chopped large onion - 1
Green chilly - 1
Lemon juice - 1 Spoon
Salt - as required
Mix the beautifully julienned or cut vegetables with lemon juice and salt. Con-
sume immediately. Cilantro and celery can be used for garnish.
63. Pumpkin Erissery
The highlight of a sumptuous lunch!
Ingredients:
Pumpkin - 250gm
Coconut - 2cups
Garlic - 5 cloves
Chilly powder - 2 tsp
Turmeric powder - 2 tsp
Pepper powder - 1/4 tsp
Red chilly - 2
Cumin - 1/2 tsp
Curry leaves - 2 stems
Salt - as required
Coconut oil - 2 tsp
How to prepare:
Cook the pumpkin along with turmeric powder. In a blender, grind the coconut,
chillypowder, turmeric powder, garlic, cumin and pepper powder into a fine paste. Add
this to the pumpkin along with salt and curry leaves and mix well. Sputter the mustard
seeds and red chilly in coconut oil and add to the above preparation. Desicated coconut
may also be fried and added to the curry. For more healthier option cow pea or green
gram may also be cooked along with the pumpkin.
64.Pumpkin Olan
“Pumpkin for the baby’s lunch”

This recipe ensures that the baby gets the required vegetable intake without any
spices.
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There are many varieties of olan.
Remove the skin and cut into very thin slices. Take a green chilly and split it into two. Add
required amount of salt and cook well. Make sure that you do not add more water. At
the end you can either add coconut milk or coconut oil. The healthy tasty olan is ready.
Curry leaves can be used for garnishing which definitely increases the taste and smell of
the olan.
Along with pumpkin cooked and mashed cow peas can also be added. Ripening pap-
paya van also be added to the pumpkin to make olan.
65. Pumpkin Ada
Steamed pumpkin cake

Take a ripe pumpkin, remove the skin and cut into small pieces. Cook well with
water and mash into fine paste. Add a pinch of salt to this. Heat a pan and add 2 tsp ghee
and saute the above pumpkin pure. Add scrapped jaggery, desicated coconut ,cardamom
powder and mix well. Mix rice flour in hot water and spread it in a banana leaf. Fill it with
the pumpkin mix and steam it well in an idli cooker.The steamed pumpkin cake is ready to
serve.
66. Pumpkin Payasam / Pumpkin pudding
Have guests? Why not try a pumpkin pudding / payasam?
One kg of ripened and cubed pumpkin. Cook it in an open pan till it softens. Mash
it up and once cooked, add 600 gms of jaggery melted in 150 ml water. Cool this into a
loose paste like consistancy. Add 50gm ghee and mix well. Once the color changes add
the coconut milk of two coconut extracted with 750 ml water. Remove from heat before it
boils. Add 50 gms raisins, 50 gms cashew nuts and 5 gms cardamom powder and mix
well. Once it cools down, 25 gm honey can be added for more taste.
67.Another recipe for payasam
Pumpkin - 500g (cook and mash the pumpkin )

Jaggery - 500g [melt with 2 glasses of boiling water
and make a loose jaggery sauce ]
Sabudana / tapioca sagu - 50g (cook well with water)
Cut pieces of coconut - one handful. (Sauted in ghee)
Rice flour - one handful
Ghee - 2 table spoon
Coconut milk (first extract) - 3 glasses
Salt - 1/2 teaspoon
Preparation:
In a thick bottom pan saute ghee and mashed pumpkin for 5 mins. This helps in
getting rid of the raw taste of pumpkin.Add the jaggery water and boil for 5 mins. Once
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the pumpkin gets mixed well with the jaggery it gets thickened. Keep mixing it well. Add
the second extract of coconut and boil it well. Then add the first extracted coconut milk.
Add the cardamom powder and coconut pieces and cover for 10 mins.
68. Pumpkin sweet / halwa

Stir fried pumpkin

Ripened pumpkin - 500 gm
Red rice - 150 gm
Jaggery - 500 gm
Desicated coconut - 2 cups
Cardamom powder - one pinch
Cut and peel the pumpkin and cook it with a bit of salt. Cook it well and boil off
the extra water.Melt the jaggery that strain it well. Stir fry the red rice and powder it well.
Mix the jaggery water, coconut and salt with the pumpkin and add the powdered rice and
cardamom powder. Combine well and serve while warm.
69. Pumpkin halwa
Pumpkin - 1 1/2- 2 kg
Sugar - 2-3 cup ( according to the sweet requirements )
Condensed mil k - 1 tin
Milk - 1/2 ltr
Wheat flour - 1 cup
Ghee - 5 tbsp
Cardamom powder - 1 tsp
Cashew nut, badam, pumpkin seed
Blend the pumpkin into a fine paste. Heat a pan and add ghee to this. Saute the
blended pumpkin and milk until well combined.When the milk starts thickening add wheat
flour and mix well. Once the milk thickens completely add sugar and condensed milk and
cook well till the ghee is visible in the sides of the pan.Add cardamom powder, cashew
nuts, badam, pumpkin seeds and mix well. Spread this in a well oiled plate. Cut it into the
shape of your preference.
70. Pumpkin Halwa (another method)
Pumpkin - 1 / 2 kg (well ripened)

Jaggery - 400 gm
First extracted coconut milk - 1 cup
Second extracted coconut milk- 2 cup
Rice flour - 3 tbsp
Salt - 1 pinch
Cardamom powder - 1 / 4 tsp
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Preparation:
Cook the pumpkin with a pinch of salt and mash it well. Add melted jaggery and
when it thickens, add the second extract of coconut milk and once it thickens add a little
rice flour to a little bit of coconut milk and keep aside. To the pumpkin mix add the first ex-
tracted coconut milk.Once it thickens, add ghee, cardamom powder, cashew nut, raisins
and mix well.
Pumpkin halwa can also be prepared just like a carrot halwa by cooking it with milk and
sugar. Cool it well, add rice flour and combine well. Once thickened, add cashew nuts
and serve hot.
4. SIDDHA TASTY CURE
71. MATHULAI MANAPPAGU (POMEGRANATE SYRUP)
1. Sugar candy
2. Rose water
3. Pomegranate juice
4. Honey
all equal parts
Mix ingredients 1, 2, 3 & boil to make a syrup. Add honey, once syrup cools
down.
8-15 ml with twice water to take twice or thrice daily.
72. NANNARI MANAPPAGU (NANNARI SYRUP)
1. Indian sarasaparilla (root portion) - 1 part

2. Sugar (sarkkarai) - 1 part
3. Water - 48 parts
Process :
The well cleaned and washed root bark is soaked in distilled water overnight.The
next day, the whole of the soaked content is boiled well so as to reduce the quantity of wa-
ter to half of the original. Filter well. To the filtrate, the specific quantity of sugar is added,
boiled well till we get the syrup of appropriate consistency.It is good for burning conditions
8-15 ml with twice water taken twice or thrice daily
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73. THURINJI MANAPPAGU (ORANGE SYRUP)
1. Sour orange juice

2. Sugar (sarkkarai)
Boil a mixture of 1 & 2 and prepare a syrup. Useful in dyspepsia, burning sensa-
tion in chest, indigestion and in anorexia.
8-15 ml with twice water taken twice or thrice daily.
74. ULUNTHU KALI (URAD DAL HALWA)
Whole Urad Dhal(White/black) - 3/4 cup

Raw Rice - 2 tbsp
Palm Jaggery - 2 cups
Gingelly Oil - 1/4 cup
Water - 5 cups
Procedure:
In a mixer jar grind urad dhal and raw rice to a fine powder. Sieve it if it is coarse.
Add the palm jaggery (grated or powdered) to water and dissolve it well.Now filter the
dissolved palm jaggery syrup to the flour and mix them without lumps.You can use the
mixer to do this. In a heavy bottomed pan add half of the oil and heat it in low flame.
Carefully pour the palm jaggery+flour mixture to the pan and carefully stir it without lumps.
Cook it in medium flame by occasional stirring. Add the remaining oil then and there to
enable smooth stirring.In few minutes it will begin to thicken.From now on continuously
keep stirring till it gathers into a mass and begins to ooze out the oil. You can collect the
oil simultaneously and cook for five to seven more minutes in low flame. More than 80%
of the oil would ooze out. Switch off the flame and roll into balls after it cools.Ulunthu Kali
is ready
Store in an airtight container.
.It is usually prepared and offered to girls who attain puberty and to women when they
deliver and breastfeed.This is an excellent source of Calcium for babies above 1 year.
Ulunthu Kali is usually prepared in South Indian houses when the girl attains puberty and
it is continued every month during menstruation.
5. NATURE FRESH CURE
75. FRUIT SALAD WITH YOGHURT
Create a mixture of pears, strawberries, kiwi fruit, mango, apple or whatever fruits
are in season. Keep in mind that papaya and pineapple contain enzymes which are great
for assisting digestion. Add a squeeze of lemon, sheep’s/goat’s yoghurt, coconut and
cinnamon to taste.
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76. BEETROOT POMEGRANATE JUICE
This beetroot pomegranate juice is an antioxidant packed juice and the dark red-
ness is really recharging and energising to the body . Try this simple yet healthy drink.
Ingredients
Chopped Beetroot - 1 cup
Pomegranate seeds - 1 cup
Lemon juice - 1 tbsp (or half a big lemon)
Sugar/ Honey - 2-3 tbsp
Method
Wash the beetroot and peel the skin and chop into small chunks.
Cut the pomegranate and separate the seeds from the skin and the white membrane. Blend
the beets and the pomegranate seeds in a blender or a juicer into a smooth puree with
1/2 cup of cold water. Strain it using a big sieve into a large bowl. Mix in the lemon juice,
sugar and another cup of cold water with the juice. Taste it and adjust the sweetness.
Serve immediately with or without ice cubes.
77. MIXED VEGETABLE SOUP
Ingredients:
Ladies finger - 2nos

Tomato - 5
Carrot (grated) - 2 nos
Cabbage - 100 grms
Ashgourd - 1 piece (100gms)
Beetroot - 1
Beans - 4
Garlic - 1 pod
Pepper, jeera powder - 1 tsp
Lemon juice - 2 spoons
Salt - as per taste
Water - 500ml
Method
Boil all the ingredients in water and blend the mixture. Add sufficient water and
strain. Boiled the strained soup for few minutes and finally add salt, pepper powder and
lemon juice.
Importance
A good source of vitamins and minerals and also it act as a good appetizer.
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78. Rice Water Soup
Ingredients:
Starch water – 1 glass
Lemon juice – 1spoon
Salt – as per requirements
Green chilly – 1/4
Method
Remove excess water after cooking the rice (starch water ),preferably brown rice.
Add salt, finely chopped chilly, salt and lemon juice and stir well.
Importance:
Good energy source. Does not contain harmful fat or cholesterol, rich in vita-
mins and minerals like Niacin, Vitamin D, Calcium, fiber, Iron, Thiamine and Riboflavin.
79. Antioxidant Salad
Ingredients:
1 medium head Broccoli
1 small zucchini
1 small purple cabbage
3 to 4 lettuce leaves
1 clove fresh garlic
1 tablespoon flax seeds
1 tablespoon sunflower seeds
1 tablespoon lemon juice
Salt and fresh black pepper - to taste
Method
Wash all the raw ingredients well and keep in a colander to drain. Spin the salad
leaves to remove the excess moisture and place them in a salad bowl. Break the broccoli
florets into 2 inch sized pieces, place them in the pan of hot water (do not boil them just
place them in a pan of just boiled water). Do not peel the zucchini. Cut it lengthwise, then
into 2 inch sized pieces and place in the same pan as the broccoli. Cut the purple cab-
bage into 2 inch sized pieces. In a hot pan, lightly roast the flax seeds (unroasted are also
great).
Dressing
Crush the garlic clove. Add the lemon juice into a small bowl, add the garlic, salt
and pepper. Let it steep.
Assembling the salad:

Drain the broccoli and zucchini and place on top of the salad leaves. Add the
cabbage. Now pour the dressing over this and toss gently till all the ingredients are coated
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with the dressing. Add the flax and sunflower seeds and enjoy your healthy antioxidant
salad!
80.Bajra aloo rotis
Ingredients
2 cups fresh ground bajra or millet flour
1 cup boiled and mashed potatoes
5 tablespoons freshly chopped coriander
½ cup onions cut fine
2 green chillies ground fine
1 teaspoon lemon juice
1 teaspoon ginger freshly ground
½ teaspoon amchur
Salt to taste
Method
Knead the bajra flour into a paliable dough along with all the ingredients. Heat a
non stick tawa.Roll out the dough into rotis, and cook on each side till done. Serve hot with
non dairy yoghurt.
81. Oats upma
Ingredients:
1 bowl of boiled and mashed oats, chopped green chillies, 1 chopped onion, 1
chopped tomato, ½ tablespoon of ginger, 8 to 10 curry leaves, 1 tablespoon of oil, ½
tablespoon of mustard seeds, ½ tablespoon of cumin powder, 1/4th tablespoon of hingu
(asafoetida) and chopped coriander to garnish.
Method:
Heat oil in the pan, add mustard seeds and cumin seeds. Once they start sput-
tering, add chopped onions, green chillies and curry leaves. Stir fry. Now add chopped
tomatoes, and cook thoroughly for 3-5 minutes. Now throw in the oats. Cook only for a
minute or two as you wouldn’t want the oats to turn very soft. Serve right away!
82.Sprouts Salad
Ingredients:
Sprouts - 1 cup
Onion - 1/2(Chopped)
Tomato - 1(Chopped)
Green Chilly - 1 (Minced)
Lemon - 1/2
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Salt - to taste
Cilantro - handful (chopped)
Mint leaves - 2-3 (finely chopped)
Method:
Mix the onions, tomato, green chilly, sprouts, chopped mint and cilantro. Add
few drops of lemon juice to it with little salt. Mix everything nicely and serve as a healthy
snack.
Tips:
For a sweeter version, skip the green chilly and add a tablespoon of honey in-
stead.
83. Raw Mint Chutney
Ingredients:
Batch 1
Mint leaves - 1 bunch
Garlic - 2 cloves (optional)
Green Chilies - 3 (or to taste)
Lemon Juice/ Tamarind Juice - 1 tbsp
Salt - to taste
Batch 2
Yoghurt / Coconut / Roasted Peanuts / Chopped Onion - 1 cup (as needed for the
type of chutney to be made)
Method:
Type 1 (Mint Chutney with Yoghurt)
Blend all the above ingredients above except yoghurt till it forms a fine paste. Use
little less lemon juice in this type of chutney as yoghurt will also give some sourness. Mix
the yoghurt to get a nice chutney consistency.
84. Indian borage ( panikoorkka ) chutney
Chutney is a dry base for a sauce which is an essential part of Indian cuisines. It is
known to have a lot of medicinal values. This simple chutney with the leaves tastes good
and can be served along with South Indian breakfast recipes like idli or dosa, or even
as a condiment with a wholesome meal.
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Ingredients
Fresh clean borage leaves - 10 Nos. (medium sized)
Grated coconut - 1cup ( 80g)
Bird eye chilli (Kaanthari) - 8 Nos.
Cumin seeds - ¼ tsp
Salt - to taste
Oil Preferably gingelly oil - ¼ teaspoon
Lime juice - ½ teaspoon
Method
Wash the leaves without breaking. Drain the water off and chop them into pieces.
Heat the oil in a saucepan; add the leaves, chillies and cumin seeds. Saute for 5-7 mins.
Take off the pan from flame, add grated coconut and stir so that the coconut is warmed
with the residual heat. Grind the mixture into a coarse paste. Add water if required.
Mix salt and lime juice. Serve with kanji or any other dish.
85. Avocado Salad
Ingredients:
Avocado - 2(Chopped)
Red Onion - 1/2(Chopped)
Tomato - 1(Chopped)
Jalapeno Peppers/ Green Chilly - 1 (Minced)
Lemon - 1/2
Salt - to taste
Pepper - 1/4 tsp
Cilantro - handful (chopped)
Method:
Mix the onions, tomato and green chilly. Add few drops of lemon juice to it along
with little salt and pepper. Mix everything nicely with cilantro. Add the avocado pieces
and toss everything gently.
6. EVER HEALTHY TRADITION

86.Green Smoothie
Ingredients:
Kale(green leaves ) - 1 cup (chopped)
Green Apple - 1
Banana - 1
Cucumber - 1 cup (chopped)
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Milk - 2 cups (chilled)
Honey - to taste
Method:
Wash the apples, kale leaves and cucumber well since we are going to have it
raw.
Chop the fruits and leaves roughly. Take all the ingredients in a blender and make a
smoothie. Adjust honey and other ingredients as per your taste preference.
87. Ragi flakes poha( Ragi aval uppumav)
Ingredients:
Ragi flakes - 1 cup
Shallots - 4-5
Ginger - small piece
Green chillies - 1 or 2
currey leaves - 2 sprints
Turmeric powder - 2 pinch
salt - as needed
Vegetables of choice( boiled potatoes, beans, carrots, green peas)
Dried fruits of choice ( ground nuts, cashew nuts, almonds, raisins)
Pomegranate seeds - for garnish
Method:
Wash the ragi flakes twice and allow to drain in a sieve. Heat the cast iron pan
and add virgin coconut oil. Add the mustard seeds and once splutter add the chopped
shallots, ginger , green chillies, curry leaves and saute till soft. Add the vegetables of
choice cut into small pieces and saute till cooked. Add turmeric powder, dried fruits and
saute for a minute.Add salt as needed. Add the drained ragi flakes and mix well and keep
in low flame for 2 minutes. Turn off the heat and garnish with pomegranate seeds. Ragi
seeds made into flakes is completely natural and preservative free choice of healthy break-
fast or dinner. It is so versatile that it can be consumed raw with hot or cold milk, added to
smoothie, or make sweet dish with coconut and jaggery. It is an alternate or better choice
for corn flakes breakfast. Ragi being the richest source of calcium is an ideal choice for
children and women. When made in cast iron it aids in better iron absorption.
88. LAJARDRAKA (PUFFED PADDY GINGER GRANULES)
Another unique but simple preparation of Ayurveda using simple ingredients which
is light easy to digest and refreshing.
Ingredients:
Laja/ puffed paddy - 1/2 kg.
Sugar candy - 1/2 kg
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Ginger - 50 g
Ghee - 50 ml
Method
Fry the finely chopped ginger in ghee.
Prepare sugar candy syrup. (Consistency is unbroken strands between fingers)
Add powdered puffed paddy and ginger to the syrup and stir well.
89. Pacha pachadi /Green pachadi
Ingredients:
Cucumber - 1
Butter milk ( shouldn’t be too sour) - 200 ml
Tulsi / holy basil leaf - 1
Pudina/ Pepper mint leaf - 1
Salt - as per taste
Pomegranate - 1/2
Puliyaarila ( Oxalis corniculata or yellow sorrel ) - 4
Coconut - 1/2
Oil, mustard, curry leaves - for seasoning
Cucumber should be finely chopped and marinated in salt water. Grind scraped
coconut, a pinch of turmeric, salt, basil leaf, mint leaf, and yellow sorrel leaves into a
paste. Transfer the paste to a bowl, add the cucumber pieces after squeezing out excess
water, add buttermilk and pomegranate. Heat oil in pan, splutter mustard and curry leaves
for seasoning. The green pachadi is ready.
90.Carrot Malliyila Soup
Benefits:
Source of Vitamin A. Good for digestion. Very light unlike regular soups with corn-
flour.
Ingredients:
For 4 cups
Fresh Carrots : Medium sized 4 Nos
Fresh coriander leaf : 100g
Finely chopped garlic : 1 tablespoon
Butter : ½ teaspoon
Salt : to taste
White Pepper powder : ½ teaspoon
Water : 600ml
45
Method:
Wash, peel and grate the carrots. Wash, drain and chop the coriander leaves into
small pieces. Heat the butter in a sauce pan. Fry the chopped garlic till golden brown.
Take the fried garlic out and keep it aside. Add the grated carrots and chopped coriander
leaves into the sauce pan and saute for 3-5 minutes. Grind the sauted vegetables finely
in a mixer grinder/blender. Boil the water for 5 mins, add salt and the ground paste and
simmer for 3 mins. Take off the fire. Add garlic and pepper. Serve piping hot
91. Cherunarangatholi Chutney (bibiscus bark)
Benefits:
Very effective in bringing back taste after illness. Good for ladies after delivery.
Ingredients:
For 100g
Softened Lemon bark - Bark of 10 lemon
Dried kaantharimulaku or red chillies - 6 Nos
Grated coconut - 80g or 1 cup
Jaggery - 1 small piece
Salt - to soften
Method:
Wash and wipe the lemon before you take out the juice for any other purpose.Take
a glass bottle, put some salt into it and put the used lemon barks into it. You may maintain
a stock like this.
Take out the soft bark and put them into the mixer with the coconut. Lightly roast the chillies
and put them also into the mixer. Grind the mixture into a coarse paste. Empty into a bowl
and add powdered jaggery. Add salt only if required. The lemon bark already have salt in
them which would be sufficient. Jaggery may be increased if you feel the chutney is bitter.
92.Chembinthandu Pachadi (colocasia)
Ingredients:
For 4 people
Tender colocasia stem : 10 Nos
Tamarind : 1 lemon size
Jaggery : 1 No.
Pepper powder : 1/4 teaspoon
Coconut grated : 1-1 ½ cups
Mustard : 1 teaspoon
Small green chilies : 5 Nos
Curd : 300ml
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Salt : to taste
Curry leaves : 6-7 leaves
Method:
Take out the outer layer (naaru) of the Tender colocasia stem. Soak the tamarind in
one litre of water and mash it well. Dip the Tender colocasia stem in this water for 30 min-
utes.This will take off the itching tendency of colocasia stem. Chop the Tender colocasia
stem finely. Cook it with jaggery, salt and pepper powder for 15-20 minutes. No need to
add water. Allow it to cool. Grind coconut, mustard and small green chilies/pacha mulaku
into a paste. Mix the paste with curd. Add the cooked tender colocasia stem and curry
leaves. Mix well, add salt if required . Makes a nice raitha with vegetable biriyani.
Benefits:
High water content helps in proper digestion and good for intestinal disorders.
93.Masala Ragi/Whole wheat/Rice Pathiri
Benefits:
A wholesome breakfast or dinner, rich in fibre.
Ingredients:
For 8 Pathiris
Unpolished Rice/Wholewheat/Ragi flour : 300g
Finely chopped onion : 1 cup
Finely chopped Curryleaves : 1 tablespoon
Finely chopped palakcheera/muringayila : 1 cup
Grated salad cucumber : 1 cup
Finely chopped green chilies : 1 teaspoon
Finely chopped ginger : 1 teaspoon
Salt : to taste
Water : as required
Plantain leaf : to spread
Oil : 3 teaspoons
Method:
Take rice flour in a basin. Add salt and ingredients from unpolished rice to salt. Mix
thoroughly to make it like loose chapathi dough. Add water if required. Take a banana
leaf and apply oil thinly on it. Oil your palms and make 8 balls of the dough. Spread the
dough thick on the banana leaf. Oil your fingers if required. Heat the dosa pan and cook
the pathiri on medium flame.
Cook on all sides. Add 3 drops of oil to each pathiri while cooking. Serve hot plain or
with coconut chutney or with low fat curd. You may use any vegetables of your choice like
beans, malliyila, thazhuthaama, ilavan, vazhappoo, vazhappindi, carrots, etc.
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94.Nellika chammanthi(gooseberry chutney )
Ingredients :
Deseeded raw gooseberry - 1cup

Green chilly ( kanthari) - as required
Shallots - 10 nos
Ginger - 1inch piece
Curry leaf - 1 sprint
Lemon juice - of two lemon
Mix all the ingredients and grind well in a mixer. Temper mustard seeds, dry
chilly and curry leaves in coconut oil and pour over the preparation.
95.Rasakalan ( vegetable yogurt gravy)
A medley of vegetables cooked with ground coconut masala and sour

yoghurt .
Ingredients :
1. Elephant foot yam - 100gm

Raw plantain - 100gm
Colocassia tubers - 100gm
Ash gourd - 100gm
Golden cucumber - 100gm
All cut into small equal sized pieces.
2. Grated coconut - 2
Green chilly - 10nos
Cumin seeds - 1tsp
All grinded into a paste form.
3. Turmeric powder - 1. 5tsp
4. Red chilly powder - 1 tsp
5. Black pepper powder - .5tsp
6. Salt - as needed
7. Thick yogurt - 1.5lit
8. Coconut oil - 5 table spoon
9. Mustard seeds,Curry leaves, Fenu greek seeds,Cumin seeds - for
tempering
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Cook the ingredients cited as 1in water along with turmeric powder, red
chilly powder and blackpepper. Once cooked add salt as per taste. Then add in-
gredients cited as 2 and boiled. Then add the yogurt and slowly stire constantly.
Make sure not to boil the curry once yogurt is added. It is better to prepare the
curry on previous day for enhanced taste.Temper in coconut oil before use.
96.Nine Grain smoothie
Nine grain powder - wheat, bengal gram, horse gram, green gram, rice,
white beans, Black sesame seeds, chiken peas,black gram
- 100 gms
Milk - 1lit
Water - 2lit
Sugar - as needed
Boil the milk and keep aside. Mix the Nine grain powder in water without
any lumps and cook in low flame with continuous stirring. When the mixture boils
add the boiled milk and sugar with constant stirring. Use this as a nourishing drink
once it cools down.
97.Jackfruit pakoda(jackfruit fritters )
Ingredients :
Raw jackfruit fruitlets - 200gms
Rice flour - 1cup
Black nigella seeds - 1tsp
Black sesame seeds - 1tsp
Turmeric powder - 1/4tsp
Red chilly powder - 1tsp
Salt - as per taste
Coconut - sufficient for deep fry
Curry leaves - 2or 3 sprints
Grind the fruitlets in mixer, without adding water. Add the rice flour little by
little so as to make a thick batter. Add the ingredients from 3 to 7 and mix well.
49
Heat the coconut oil in a pan and drop the batter pressed through a fritter mold.
When the fritter is done it rises above the oil. At this time add few curry leaves and
remove from the oil through a strainer.
7. UNIQUE UNANI
98. Mau sha’eer ( Barley water)

Prepared with best quality barley in ratio 1: 20
Ashe Jao Mulham (barly with meat) is prepared by adding yaqni / gravy
Ashe Jao Muhammiz (roasted barley) prepared by roasted Jao.
Kashkush sha”eer
It is moatadil ghiza ( moderate food) and good in taste.
It is Musakkine hararat (reduce heat), quenches thirst.
It breaks down the extreme hotness of blood and bile.
Expels akhlate sokhta/(vitiated humours) mavade muharrikha(metabolic wastes)
Detoxifies meda.(stomach)
It have rapid effect. It does not stimulate morbid humours.
It does not swell in stomach.
It does not create flatulence in stomach.
It is useful in acute conditions.
It is cold and moist in temperament.
Natural diuretic.
Remedy for urinary tract infections (UTIs).
It flush toxins and the infection-causing bacteria out of the body.
99. *Maa’ul Jubn* -(Whey water)
It is the liquid that is strained off and separated from the curdled milk, in making
cheese.Hippocrates used whey, which he called serum, to strengthen constitutional im-
mune resistance to disease and aid the adaptive powers of the organism in his patients.
Galen also did likewise.In Hippocrate’s or Galen’s day, the liquid whey, or serum, was
used fresh.
It’s rich in lactose, minerals, vitamins and special proteins with immune stimulating prop-
erties. Whey proteins stimulate immunity and protect against cancer. Intestinal immunity
and beneficial intestinal bacteria are greatly benefitted by whey, which is their favourite
food (Probiotics). It has also helped to increase the tolerance of infants to formulas based
on soy or cow’s milk, and lessens the associated colic and allergic reactions. It has been
recommended and used therapeutically in hepatitis, skin conditions, infections, oedema,
arthritis and rheumatism. It is considered as very good purgative used in bilious condition
like jaundice. It is dilute and light, easily absorbable and digestible. Oilyness keeps the
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organs soft prevents irritation and forms very good chyme.(Jayya’d ul Chymose)
Method:
A pregnant goat of few days is fed with spinach, khurfa and other cold grass and
straws, after 40 days of birth of the young goat milk is collected from mother goat and boiled
in a copper vessel , when milk starts to boil, add sirka or lemon juice and milk gets curdled,
after it is cooled milk is filtered the paneer is separated and the water collected is ma’ul jubn.
100.Hareesa
Prepared by pounding wheat and meat.

Kaseerul taghziya (more nutritious).
Efficacy is enhanced by adding milk.
Energizes and strengthens those individuals doing laborious work.
Used in weakness caused due to chronic illness
Good quality wheat is soaked in water over night morning it is pounded and mixed with
meat, herbs and spices and cooked for a long time with stirring until the wheat and meat get
mashed and form into thick paste.
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To end with a sweet note.................

Always remember how, when and how much to eat along with what you eat. Ayurve-
da provides great guidance on how to eat properly so as to have proper digestion and ab-
sorption.
First of all, EAT ONLY WHEN you are HUNGRY. There is a proverb that ‘hunger is
the best sauce’. Because when one is really hungry, the food tastes better. It is actually an
indication that the previous meal has completely digested and the digestive juices are in full
swing to enable proper digestion.
Eat in a place where you feel calm and comfortable, where you can see clearly what
you are eating. Be present while you eat. Focus on your food. Sit down comfortably and
eat without any distractions as far as possible. No TV, no mobile phones, no laptops nor
any books. Feel your food with all your senses when you eat it. Take time to appreciate the
fragrance of your food, the different flavours, the colour and its look on your plate, its texture
and also the sounds of eating.
Don’t eat hurriedly. Take time to chew your food, don’t just swallow it as chewing is
an essential step of digestion. Start breathing between bites. Meanwhile, don’t be too slow
also. Eat the right quantity of food as we are all different with different needs,stomach capac-
ity, metabolic rate etc.Eat warm meals, ideally the one which is freshly prepared.Care should
be given to eat only good quality food. Be careful not to eat incompatible food items together
at a time, as it may upset your stomach. Keeping a regular timing for meals is also important.
Nature likes cycles and regularity. So it is in the best interest to abide by it.
Let’s walk together with nature, admiring and enjoying her beauty, secrets and much
more...
Let the auspicious blowing of conch shells announce a revolutionary change in our kitchen
and our lives. Let our tables serve health along with mouth watering dishes. Let us work to-
wards a healthier world by making use of the treasure trove of healthy recipes, cuisines and
lifestyle, we got as a gift from our ancestors.
“Let Food be thy Medicine, and Medicine be thy Food”

- Hippocrates
52
Published by
Office of the National AYUSH Mission
1st Floor, Deepa Arcade 27/2312 (5), General Hospital Jn.,
Near Holy Angel’s Convent School, Thiruvananthatpuram-1.
Phone 0471 2474 550, email : namkerala@gmail.com
53

Editorial board and preface of the 100 recipes Ayurvedic cookbook

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1

In dinacharya the feasible practices include, wake up at Brahmamuhurtha, ie one

There are 8 major aspects of food like 1. Nature of food/qualitative characteristics

The principles of pathyahara provides knowledge about food in different diseases.

This book is a humble attempt to present the established concept of food as

Happy healthy cooking.

1. Green leafy vegetables ...Tasty medicinal leaves 6

4. Siddha Tasty cure 37

5. Nature fresh cure 38

6. Ever Healthy Tradition 43

In English it is known as spreading hogweed. In malayalam ‘tazhutama’. In Hindi ‘Gada

Even though as a medicine, it is indicated in diseases affecting kidneys, urinary bladder,

It is rich in 15 aminoacids including 6 essential aminoacids. Roots are rich in Calcium.

Shall we bring punarnava into our kitchen?

1. Punarnava leaf stir fry

Finely chopped leaves - 3 cups

Finely chopped leaves - 2 cups

3 Kerala style Moru curry/ seasoned buttermilk curry

Improves digestion,relieves indigestion, diarrhoea, dysentery and hemorrhoids.

4.Charngeri rice gruel

C.COLOCASIA (ARBI/TARO/ELEPHANT EARS) PLANT

Colocasia or Taro is one of the important agricultural crop of Kerala.In Kerala, it is

7.Patrode/Leaf rolls/ ‘Chembila appam’

8.Colocasia leaf spicy idli

9.Colocasia stem curry

10. Colocasia leaf fritters

11. Simple stir fry (Mezhukkupuratti)

12. Colocasia leaves grated coconut Stir fry

13. Colocasia leaf curry with coconut gravy(Theeyal)

14. Colocasia stew

Cissus Quadrangularis(Bone setter)

Asthisamhari, known as ‘Changalamparanda’ in Malayalam, is a plant with a

It is very beneficial in menstrual disorders. Intake of asthisamhari swarasa (extract) with

15. Chammanthi /Chutney

16. Asthisamhari Thoran (sauted with coconut)

Cooking with Agasthya Leaves

17. Thoran with Agasthya leaves

(Thoran is a sauted salad version with coconut while Mezhukkupratti is a sauted

19. Agasthya leaves Green Tea

21. Agasthya flower thoran

Agasthya flower (cleaned and chopped) – 1 cup

23.Agasthya flower mezhukkupuratti

24. For foodies

Pumpkin leaf is good in maintaining / correcting the digestive capacity of a per-

26. Pumpkin flower thoran

27.Pumpkin leaf soup

Chopped pumpkin leaves – 1cup

28.Pumpkin leaf and banana flower/ banana blossom thoran

29. Pumpkin leaf sauted

Chopped pumpkin leaves – 1 cup

30. Payarila thoran(stir fry)

Chopped leaves – 1 cup

31. Another method

Tender legume leaves – ¼ kg

H. SPINY AMARANTH/PRICKLY AMARANTH

Scientific name is Amaranthus spinosus. Tanduleeyakam in Sanskrit. Mullakkeerai

33. S. Amaranth soup

S. Amaranth (raw/ uncooked) - 1/4 kg

34. S. Amaranth thoran/ Kerala style stir fry

35. S. Amaranth cutlet

36. Parippu vada/ Lentil or Dal fritters

Mandooka Parni/ Sthala Brahmi

37. MP Dosa/ Roti