"SAMPURNA": Culinary Portrait Of Sattvic Food

By Soma Raj Pillai

Wednesday, November 13, 2013, 10:36 [IST]

As an ardent devotee of Ayurveda, the wisdom of life, I continue my culinary journey with "Sattvic Food". In my "Culinary Portrait", being "The Culinary Painter", I have put in an effort to paint the essence of Sattvic Food. My 'Culinary Creation', "Sampurna" is prepared with yellow moong lentil or dal, which enjoys the highest form of regard in Ayurveda, as it is balancing in nature (suitable for all body constitutions; pitta, vata and kapha, as per Ayurveda). It is nourishing, relatively easy to digest, is neither gaseous nor causes bloating. In Ayurveda, a gentle yellow moong lentil or dal preparation is considered as the "Detoxification Nectar".

The combination of spices in my creation are prepared, keeping in mind the "Sattvic Tattva",to perform a balancing act for each body type or constitution. As the name suggests, "Sampurna", with all the incorporating elements is nutritious, wholesome and a complete culinary preparation. The incorporation of variable vegetables contribute in enhancing the nutritional value of my culinary portrait.

"Sattvic Ahaar or Food " is a connotation, which states that, "Sattvic Food is enriched with "health and spirituality", as it helps strike a balance between "Mind, Body and Soul", thus enabling an individual to reach "the higher plane of conscientiousness", by exercising self-discipline and self-control. According to 'Ayurveda', freshly prepared and properly cooked food, beam with vital energy or 'prana'. "Sattvic Food" is therefore a supreme example of this principle of the culinary traditions followed by "Ayurveda". Sattvic Diet is considered as the carrier of life's forces and is judged by the significant effect, it upholds in the mind of an individual, leading to "the state of greater consciousness". "Sattvic Food" items are basically light and easily digestible, mildly cooling, refreshing and are not disturbing to body and mind. It is believed that "Sattvic Food" enhances clarity in perceptions within an individual and gives birth to the feeling of contentment. "Sattvic Food" helps in building immunity. It also gives strength, energy, courage and determination. The "Sattvic Food Rituals" help in establishing an equilibrium, energises the entire self, detoxifies, conditions the body and promotes an active mind.

Adopting the "Sattvic Food or Diet", one would able to achieve:
* a light body full of energy and vitality,
* a mind with clarity,
* regular bowel movement,
* less or no gaseousness and bloating,
* minimum or no water retention.

Serves: 4-6
Preparation time:30 minutes(approximately).
Cooking Time: 30 minutes (approximately).

Ingredients

Yellow Moong Dal- 300 gms (organic and unpolished)
Yellow Pumpkin- 1 (cut in cubes)
Pointed Gourd- 1 (commonly known as Parwal or Parval, cut in small pieces)
Bottle Gourd- 1 (cut in dices or cubes)
Runner Beans (commonly known as Sem, optional, depending on availability, cut in half)
Sweet Potatoes (optional, depending on availability, cut in round shape) or Raw Banana (cut in round shape)
Cumin seeds- 1+1tsp (1 tsp to be powdered and 1 tsp to be used as a whole spice)
Coriander seeds- ½ tsp
Fennel seeds- ¼tsp
Fenugreek seeds- 8-10
Green Cardamom pods- 2
Cinnamon stick- ½ inch
Ginger (julienne)- 2tsp
Turmeric powder- 1tsp
Rock salt (as nominal as possible),
Ghee or clarified butter (extracted from cow's milk)

Cooking Method

1) Dry roast 1/3rd portion of dal over slow flame and wash well under cold running water, keep aside, only to be added later. Also, dry roast the spices and stone ground (optional).
2) Warm the pressure cooker.
3) Add ghee (do not over heat, as it will loose the beneficial qualities).
4) Splutter 1/2 tsp of cumin seeds.
5) Put 1/3rd portion of dal (properly washed and strained off the excess water) and sauté for a couple of minutes, in ghee.

Cooking Method

6) Add in a dash of turmeric powder.
7) Also add chopped ginger and saute for another couple of minutes.
8) Add the vegetables; cover and saute for 5 more minutes (over slow flame, replace the lid each and every time it is removed).

Cooking Method

9) Now put the remaining daal (already washed and strained).
10) Sprinkle 1/2 -1 tsp of powdered spices.
11) Add rock salt (as nominal as possible).
12) Pour warm water and stir gently (with utmost care).

Cooking Method

13) It is time to add the dry roasted dal which has been kept aside, earlier.
14) Replace the lid of the pressure cooker and patiently wait till the blowing of two whistles (over the slow glowing flame).
15) Once done, wait till the steam ceases to flow from the vent and then open the lid.

Cooking Method

For Tempering:

1) Heat a clay pot (optional).
2) Put 1tsp of ghee.
3) Immediately add 1/2 tsp of cumin seeds and allow to splutter.

Cooking Method

4) Add a pinch of the powdered spice combination.
5) Also add a few strands of ginger juliennes and saute for a couple of minutes.
6) Pour the tempered ghee over "Sampurna", mix gently and cover for a few minutes.

Cooking Method

"Sampurna" is now ready to be served.

Suggestions

"Sampurna" can also be prepared without sweet potatoes.For those, who are suffering from diabetes, I would suggest the inclusion of raw bananas.

Suggestions

Owing to medical constraints or reservations, ghee can be substituted with extra virgin olive oil.

Suggestions

While serving, 1-2 tsp of lemon juice can be added too for enhancing the taste of "Sampurna". To be kept in mind that lemon juice can only be added during lunch time and not for dinner.

Suggestions

If there is paucity of time, then the entire 300 grams of dal can be dry roasted over slow glowing flame, followed by the process of washing and straining and can be sautéed along with the array of vegetables.

Suggestions

"Sampurna" can be served both for lunch and dinner along with steamed "Basmati Rice".

If desired, "Sampurna" can also be enjoyed on it's own as it contains protein, carbohydrate and an array of vegetables and balancing spices.

Suggestions

"Sattvic Food" is moderately cooked over a slow glowing flame, with an enclosed lid, in order to ensure the preservation of vital nutrients in the food, along with a few spices and nominal fat. This ideology should be respected and followed.

Suggestions

The array of vegetables namely, yellow pumpkin, raw banana, sweet potato, pointed gourd, runner beans, which are incorporated in the culinary creation, can also be served as accompaniments to "Sampurna".

Suggestions

In keeping with the "Sattvic Food Principles", "Sampurna" is to be freshly prepared and consumed thereafter.

Suggestions

With the incorporation of "Sattvic Food" in the regular dietary intake, one would be able to achieve, "The healthy body, in which a healthy mind can be nurtured and nourished".