6 spices & 6 dishes to try something new, fresh, and spicy in your life

madison sabo the kitchen religion |

I dedicate this project to everyone who wants to make some kind of change-small or big. I have always had a passion for healthy food, cooking, and learning about different cultures. This project was an exciting way for me to combine these the passions into one. Don’t get me wrong, I enjoy a greasy cheeseburger from time to time, but I wanted to teach others about how too much of a good thing has negative impacts kitchen not only on one’s body, but on the world. This project will hopefully inspire others to embrace a small change- and add religion. spice to their life.

A mini cookbook inviting you to eat vegetarian and add spice to your life.

madison sabo

2 the kitchen religion | the kitchen religion | Introduction

Contents Introduction

My inspiration for this book diverse cultures and ideals for this drew from a class I was to hold true. The inclusion of diverse enrolled in. I loved their perspective cultures coupled with many aspects 5 Introduction on life, food, and the body. Hinduism, of the hinduism, through diet, should “the kitchen religion”, originates prove beneficial to one’s overall in India and is one of the world’s health and environment. oldest religions. Dating back nearly This book focuses on 7 Spices 4,000 years, touting over 900 million vegetarian values and recipes. followers worldwide, Hinduism has no has proven to benefit Cinnamon specific found, specific scripture or one’s diet as well as the environment. Coriander common set of beliefs. A large part Traditional followers of hinduism Cumin of Hinduism is the emphasis place believe that all forms of life, including Garlic on food - hence the nickname “the both living and nonliving elements Ginger kitchen religion”. Many followers of are conscious. Their life goal is to Turmeric Hinduism traditionally follow a lacto- live life hurting the least amount vegetarian diet. Along with this strict of beings that one can. Lacto- diet, periods of fasting are enforced vegetarians abstain abstain from for religious purposes. eating meat, fish, birds, shellfish, and Religion, in my life, was a eggs while also avoiding processed 19 Recipes moderate staple in my household. food, artificial food, caffeine, alcohol, Baked Samosas The only indoctrination of a religion and certain types of food with the was the eight years of Catholic color red (specifically for religious Channa Massala school I attended before I began high reasons). This traditional choice Curried Quiona Salad school. Suffice to say, Catholicism is of diet is a principle of health and Indian Spiced Chili the only religion I am familiar with. I environmental ethics. Vegetarianism Turmeric Roasted Cauliflower also differ in the Hinduistic practice is linked to a long list of health Spice Chickpeas of vegetarianism and fasting (unless improvements, but it is urged to one was to consider “Lent” as a consult your doctor before making period of fasting). Despite these drastic changes. I am personally difference, I believe the culture of not a vegetarian, I indulge in meat the Western world could benefit from time to time(but I limit myself from the influence of another culture. to one or two times a week). I 34 Acknowledgements Followers of HInduism recognize that found it particularly interesting how their beliefs have limitations thus significantly meat production affects they are open to others’ opinions our country’s water supply. California as they do not enforce one single is experiencing one of the worst interpretation of reality. I believe that droughts in history. According to one the Western culture has the ability to article “While one ton of vegetables grow. It must embrace a myriad of requires about 85,000 gallons of

4 5 the kitchen religion | Introduction the kitchen religion | Introduction cont. Spices water, one ton of beef requires of sattvic foods can be as easy as well over 4,000,000 gallons!” purchasing more foods from your (“Environmental Benefits of a local farmer’s market. This in turn, Meat-Free Diet,” 2014). This issue will benefit your local economy. is particularly important because However, pure foods aren’t the only our diet habits play a large effect thing that promotes healing in your on our resources. If one can reduce body. Spices are a very important the amount of meat they consume, addition to . they could potentially reduce the Spices are made from plants, negative effects associated with the and when they are added to food “production” of meat. they can take an ordinary dish to “Meatless Monday” is a great extraordinary. Spices are known to way to incorporate Hindu ideals add flavor to food, but they also involving vegetarianism into your have medicinal properties. The own life without fully committing Indian system of medicine, , to becoming a vegetarian. Every emphasizes the importance of spice monday, for one meal a day ( or addition to your diet. This book every meal), eliminate meat from explores a few of the most medically your diet. Trying one of my recipes is beneficial spices from India- a perfect way to begin this journey. Cinnamon, Coriander, Cumin, Garlic, Hinduism separates food into Ginger, and Turmeric. three categories, called the Three Gunas. Sattvic foods are pure, Rajasic foods are over-stimulating, and Tamasic foods are dull. Sattvic foods include vegetables, fruits, nuts, lentils, beans, etc. Rajasic foods include caffeine, sugar, salty, and very spicy food. Tamasic foods include items like meat products, alcohol, and cheese. According to Hindu/ beliefs, the connection between food, mental state, and fitness relies heavily on the balance of the Three Gunas. These beliefs encourage the support of local, organic, and in season foods. The Sattva Method implements foods as a medicine. Increasing your intake

6 7 the kitchen religion | Spices the kitchen religion | Spices

Benefits Cinnamon High in antioxidants Helps fight bacterial and fungal infections Natural food preservative Linked to help fight HIV Decreases inflammation virus

Linked to lowering heart disease

Can reduce insulin resistance

Lowers blood sugar levels

Linked to improving Alzheimer’s disease + Parkinson’s disease

Protective against cancer

Cinnamon is found in the southern areas of India. It has many useful properties that aid in pain, lower blood sugar levels, reduce heart disease risk factors, oral and dental problems, tuberculosis, and bad breath. Cinnamon oil can also keep an apple from browning! It is highly aromatic and is a vibrant reddish-brown in color. It is found in different forms: powdered, chipped, or as a stick. The powder form is the easiest to use because you don’t have to grind it.

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Benefits Coriander Helps skin disorders, like Protects eye from eczema conjunctivitis

Lowers cholesterol levels Freshens breath

Linked to lowering blood Prevents nausea and pressure vomiting

Heals mouth ulcers

Aids in iron deficiencies

Reduces seasonal allergy effects

Promotes good digestion

Linked to benefiting diabetics

Coriander is known as “Dhania” in India. It can be found in plant or seed form. In this book, I used powdered coriander seeds for my recipes. Coriander has many qualities that are beneficial to one’s health. This list includes: treatment of skin conditions, lowering high cholesterol levels, healing mouth ulcers, and benefiting eye care. Coriander is also a rich source of iron, potassium, vitamin A, K and C, folic acid, calcium, and magnesium.

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Cumin Benefits

Treatment for colic pain Promotes lactation for mothers Aids abdominal discomfort Linked to treating diabetes Anticancer properties Promotes digestion Antioxidant qualities

Cumin, which is my favorite spice, comes from southern India. The spice comes in two forms: seeds and powdered. If you buy the seed form, you can simply crush them into a powder with a mortar and pestle. It not only adds delicious flavor to food, but also has several health benefits. The several uses for health include treatment for colic pain, abdominal discomfort, flatulence, deficient lactation, and worm infestation. Cumin also has anticancer and antioxidant qualities. It has also been linked to controlling diabetes. Cumin contains several essential minerals such as magnesium, calcium, and iron.

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Benefits Garlic Contains Allicin, a natural improves athletic antibiotic performance

Highly nutrition, low in Helps detoxify heavy calories metals in body

Reduces severity of common cold

Linked to reducing blood pressure

Linked to lowering risk of heart disease

Antioxidant properites

Linked to longer lifespan

Garlic is found throughout India. It has an enormity of sulfur compounds. Allicin is a compound found in garlic that has antibacterial qualities, which can aid in the treatment of infections. It has large quantities of manganese, vitamin B6, Vitamin C, Selenium, and fiber. Eating garlic can help prevent and reduce severity of common cold. It has also been linked to reducing blood pressure, and improving cholesterol levels- which can lower risk of heart disease. It contains antioxidant properties that can prevent Alzheimer’s disease and dementia. Garlic has also been linked to improvements in athletic performance and prevention of chronic disease ( which can increase life longevity).

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Benefits Ginger

Treatment of nausea Anticancer properties

Can reduce muscle pain + soreness

Anti-inflammatory Effects

Colic pain relief

Lower blood sugars

Promotes digestion

May reduce menstrual pain

Linked to lower cholesterol levels

Ginger is grown along the Western Ghats in India. Ginger is a plant, and the root is used as a spice. It has a very pungent fragrance because it contains gingerol. Its medicinal properties include relief for colic pain, cough, joint inflammation, and aid in diabetes. Ginger has also been linked to lowering cholesterol levels, reducing menstrual cramps, promoting digestion, treating nausea, and reducing muscle pain.

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Benefits Turmeric

Contains Curcumin (a Aids skin conditions natural anti-anflammatory compound) Histaminic

Boosts body’s antioxidant mechanisms

Improves brain function

Lowers risk of brain disease

Linked ot lowering heart disease

Anticancer properties

Naturally antibacterial

Turmeric is most known for its vibrant yellow coloring, which can often be seen in curry. The spice is known to be one of the most beneficial supplements for one’s body and brain. It is traditionally used in aid for skin diseases, blood impurities, worm manifestation, cough, obesity, diabetes, and asthma. Some other important uses of turmeric include its anti-inflammatory, antibacterial, anti histaminic, and antifungal properties. It is also linked to a lower risk of brain diseases and improved brain function.

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20 21 the kitchen religion | Recipes the kitchen religion | Recipes Baked Samosas with potatoes +peas A healthy, baked version of a traditional fried, savory pastry. Full of fiber and spices. This pairs beautifully with Tamarind chutney as a dipping sauce!

Servings: 15- 20 samosas

• 4 potatoes • 1 cup peas • 1 teaspoon chili flakes • 1 onion, chopped • 1 teaspoon ginger • 1 teaspoon cumin • 1 teaspoon mustard seed • 1 tablespoon olive oil • 1/2 teaspoon salt • 2 cups whole wheat flour • Note If you choose not to make your own dough, you can use your favorite pizza dough, puff pastry, pastry dough, or pie crust.

1. Bake or boil potatoes. Scoop out flesh. 2. Heat olive oil. Add mustard seed and wait for them to splutter. Saute finely chopped onion, ginger, chili flakes and cumin for about 2-3 minutes. 3. Add potato, sweet potato to mixture and fold in. Add peas and self. Remove from heat and set aside. 4. Mix 2 cups oat flour with 2 cups wheat flour with warm water and knead till it forms a firm dough. Knead about 10 minutes and refrigerate for a few hours or overnight. This will help the gluten to form. 5. Roll flour into 1/8 inch thickness and cut into desired size circle (make a ball the size of a lemon and roll into a circle). 6. Stuff a scoop of potato mixture into one half on the dough circle and bring other half over and seal using water. You can use a fork to make an edge. 7. Bake at 400 degrees for 15 minutes ( should be golden brown when done ). 8. Enjoy with Tamarind chutney. Benefits

22 23 the kitchen religion | Recipes the kitchen religion | Recipes Channa Masala with brown rice This traditional Indian dish is hearty and super filling. It is typically served over white rice, here I added brown rice for extra fiber intake.

Serves 4-6

• 1 tablespoon olive oil • 2 medium onions, chopped • 1 garlic clove, chopped • 1 tablespoon coriander • 2 teaspoons cumin • 1 teaspoon cinnamon • 1/2 teaspoon cayenne pepper • 1 teaspoon turmeric • 6 tablespoons chopped tomatoes • 1 cup water • 2 (15 ounce) cans chickpeas, rinsed and drained • 2 teaspoons paprika • 1/2 teaspoon salt • 2 teaspoons ginger • 2 teaspoons ground toasted cumin seeds •

1. Heat oil in large skillet or sauce pan. 2. Add onions and garlic. Saute over medium heat until browned. 3. Add the coriander, cinnamon, cumin, cayenne and turmeric. 4. Stir for a few seconds. 5. Add tomatoes. 6. Cook tomatoes until lightly browned. 7. Add chickpeas and water and stir. 8. Add the paprika and ground toasted cumin seeds. 9. Cook covered for 10 minutes. Remove lid and add ginger. Stir and cook uncovered for 30 seconds. Let cool, serve, and enjoy. 10. Serve with brown rice.

24 25 the kitchen religion | Recipes the kitchen religion | Recipes Curried Quiona Salad

Quiona is a full protein, so this dish will keep you satisfied for hours. Mango and spinach brighten this dish with bold flavors, while almond slivers add a crunch!

Serves 4

• 1 1/2 cups vegetable stock, or water • 3/4 cups quinoa • 1 1/2 teaspoons turmeric • 1/4 teaspoon garlic powder • 1/4 teaspoon salt • 1/4 teaspoon black pepper • 1 mango - peeled, seeded and diced • 1/4 cup almond slivers • 2 handfuls baby spinach

1. Bring veggie stock, quinoa, turmeric poweder, garlic powder, salt, and pepper to a boil i a saucepan over high heat. Reduce heat to a medium-low, cover, and simmer until quiona is tender 15-20 minutes). 2. Once done, Scrape the quiona into a dish or bowl and allow to cool to room temperature. 3. Stir in the mango, spinach, and almonds. 4. Serve cold or room temperature.

Benefits

26 27 the kitchen religion | Recipes the kitchen religion | Recipes Indian Spice Chili

Try a new spin on chili by adding some traditional indian spices to give it a real kick! Perfect for a filling lunch or satisfying dinner.

Serves 4-6

• 2 tablespoons of olive oil • 1 white onion, chopped • 2 red or green bell peppers, chopped • 2 cloves garlic, chopped • 1 tablespoon ginger • 1 jalapeno, chopped • 2 tablespoons salt • 1 1/2 teaspoons coriander, turmeric, and paprika • 1 tablespoon cumin • 1/4 teaspoon cayenne • 2 cups veggie broth • 1 (28 oz. ) can crushed tomatoes • 1 (15.5 oz) can kidney beans, drained • 1 (15.5 oz) can chickpeas, drained • 1 serrano pepper, chopped (optional) • 1 tube tomato paste •

1. Heat oil in large soup pot on medium heat. Add onion, bell pepper, garlic, ginger, jalapeno, serrano pepper. Saute for 10 minutes. 2. Add remaining spices, Stir. 3. Add broth, canned tomatoes, tomato paste, both types of beans. 4. Reduce heat to low and cook uncovered for 1 hour, stir occasionally.

Benefits

28 29 the kitchen religion | Recipes the kitchen religion | Recipes Turmeric Roasted Cauliflower

This dish can be served cold, or at room temperature. This is a great summer salad.

Serves 4

• 1 bunch cauliflower, chopped into florets • 1/2 large red onion, chopped • 1/4 cup olive oil • 2 cloves garlic, chopped ( or 1 tablespoon powder garlic) • 1/2 tablespoon turmeric • 1/2 tablespoon fennel seed • 1/2 teaspoon crushed red chile flakes • 1 teaspoon salt • 1 tablespoon ginger • 1 teaspoon black pepper • 1 cup frozen peas •

1. Preheat oven to 400 degrees. 2. Thaw frozen peas on counter while chopping cauliflower. 3. Combine oil and spices. Toss with cauliflower and red onion until everything is nice and coated. Place everything on baking dish and roast for 25-30 minutes, stir about every 15 minutes for even cooking. Cauliflower should be crisp-tender and golden brown when done. 4. Place in serving dish, then stir in peas. Let cool and enjoy !

Benefits

30 31 the kitchen religion | Recipes the kitchen religion | Recipes 6 Spice Chickpeas

This protein packed snack is full of flavor and guilt-free! These little guys are crunchy, spicy and super healthy.

Serves 2-3

• 1 can chickpeas • 1-2 tablespoons olive oil • 1 teaspoon paprika • 1 teaspoon turmeric • 1 teaspoon coriander • 1 teaspoon cumin • 1 teaspoon garlic • A pinch of cinnamon • 1 teaspoon black pepper • 1 teaspoon salt

1. Preheat oven to 425 degrees. 2. Rinse chickpeas and dry excess water. Line tray with foil. 3. Add chickpeas to tray and drizzle with olive oil. Shake tray to coat chickpeas evenly. 4. Add all spices and shake tray to coat evenly. 5. Bake for 30-35 minutes. 6. After about 32 minutes, set broil to high for 2-3 minutes, check so they do not burn. 7. Once they look golden crisp, take out of oven and let chickpeas cool. Store in mason jar for a portable snack !

Benefits

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Acknowledgments

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Arer, Mahadev S. (2013). The Concept of Yogic Diet. Research vistas, 47-50. Retrieved from http://www.researchvistas.com/VOLII/ issue5sept-oct13/09.%20Dr.%20M.S.%20Arer,%20Dharwad%20THE%20 CONCEPT%20OF%20YOGIC%20DIET.pdf

Brady, Angela. (2014). The Hindu Diet. Retrieved from http://www. livestrong.com/article/509567-the-hindu-diet/

Environmental benefits of a meat-free diet. (2014, Jul). Hinduism Today, 36, 7. Retrieved from http://0-search.proquest.com.libraries.colorado. edu/docview/1539499259?accountid=14503

Gupta, M. (2010). Pharmacological Properties and Traditional Therapeutic Uses of Important Indian Spices: A Review. International Journal Of Food Properties, 13(5), 1092-1116. doi:10.1080/10942910902963271

Jain, R. P. (2009). An Ethical Diet for Peace and Plenty. Hinduism Today, 31(2), 38-39.

Singh, R. (Ed.). (2007). Psychology of Wellbeing. Global Vision Publishing House.

Sifferlin, A. (2014). 7 Reasons Vegetarians Live Longer. Time.Com, 1.

The meat-free life. (2007, Jan). Hinduism Today, 29, 34-39. Retrieved from http://0-search.proquest.com.libraries.colorado.edu/docview/2324 43215?accountid=14503

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