INFLAMMATION-REDUCING TURMERIC SMOOTHIE

It's well-known that reducing inflammation internally and topically is one of turmeric's many many salient and healing qualities. In addition to it's quality of imparting a beautiful golden hue to foods, turmeric is used in nearly all Indian savoury foods, because Indian cuisine is rooted in Ayurveda, in which turmeric is revered for it's medicinal and immunizing properties. The beneficial compound in turmeric - curcumin - is fat soluble (not water soluble), so in order to get the best of turmeric, it should be combined with a bit of fat. In my turmeric smoothies I generally add up to 1 tbsp. of hemp hearts, flax seeds, flax oil, coconut oil, or ghee (in savoury smoothies).

However, if you don't want to add fat, you'll still get plenty of Vitamin C, a water soluble compound, from fresh turmeric. So do add it to smoothies as often as you please.

In India internal and topical use of turmeric is ages old, and now it's increasingly being used in the West. When I was at university, I was working on a research project for developing artificial human tissue from the intestinal submucosa of pigs since pig mucosa is closest to human. Anyway in the course of that project I met a woman from Bristol Myers Squibb (BMS) who was delighted to tell me (since I'm Indian) that BMS is developing a turmeric-based skin care cream for reducing/removing facial hair. I was quite delighted as well, though perhaps a hair less than her. Face masks with turmeric and yogurt are commonly used in India for reducing facial hair and brightening and cooling the skin in the summer.

Sliced fresh turmeric root marinated in lemon juice and salt is also eaten as a relish in India. Generally though, when taken internally, turmeric is paired with a fat to enable assimilation of curcumin compounds. Powdered turmeric used in cooking is briefly sautéed in ghee or oil before other spices and ingredients are added. In this smoothie, I added a tsp. of hemp hearts as the fat along with raw turmeric. If you don't have hemp, you can add a tsp. of coconut, olive, or flax seed oil, or flax seeds to the smoothie.

Inflammation-Reducing Turmeric Smoothie

makes: approximately 32 oz.

- 1/2 in. turmeric root, peeled
- 1/2 in. ginger root, peeled if not organic
- 2 cucumbers, cut into chunks
- 6 stalks celery, cut into chunks
- 1/2 lemon, juiced
- 1/4 tsp. pink Himalayan salt (or uniodized sea salt)
- 1-1/2 tsp. hemp hearts (or flax, coconut, or olive oil)
- 2 cups romaine lettuce
- 3 cups water 

1. In the order listed, put everything except water in a blender.
2. Add 1 cup of water and blend to a thick smooth paste.
3. Add the remaining water and blend to a thin-nish smoothie.
4. Enjoy immediately or refrigerate/store away from heat and light up to 8 hours.

GLUTEN-FREE: ROTI (FLATBREAD) WITH CARROTS, CORIANDER, AND MINT

These gluten-free rotis (flatbreads) are adapted from the late culinary mastermind Tarla Dalal.

The gluten-free dough can be a bit tricky to work with, especially if you add too much water. So start slowly, and once most of the dough is clumped together, add water 1-2 tbsp. at a time to finish binding it into a smooth dough. Since there isn't any gluten to work with, you don't need to knead the dough a lot to make it supple. Just knead it enough to get a smooth uniform dough and you're golden.

Gluten-free: Roti (Flatbread) with Carrots, Coriander, and Mint

makes: 6 rotis (flatbreads)

For the dough:

- 1/4 cup brown rice flour (or white rice flour if you don't have brown)
- 1/4 cup quinoa flour
- 1/2 cup grated carrot
- 1/4 cup coriander, finely chopped (leaves and tender stems)
- 2 tbsp. finely chopped mint leaves (4-5 sprigs of mint)
- 1/4 tsp. turmeric powder
- 1/2 tsp. salt
- 1 tsp. oil (I use coconut oil but use any oil you want)
- 1/2 green chile, minced (optional)
- 1 clove garlic, minced (optional)
- 3/4 cup warm water

For rolling and cooking:

- 1/2 cup quinoa or rice flour, for rolling
- 1/8 cup oil, for cooking (I use safflower/grape seed oil. I would not recommend olive oil!) 

1. For the dough: Combine all the ingredients for the dough except water in a large bowl. Add water 1/4 cup at a time and knead into a soft (but not sticky) dough. Let the dough rest for 10 minutes.
2. Rolling and cooking: Heat a skillet (or griddle) on medium-high heat. Divide the dough into 6 equal portions.
3. Roll out one portion into a 5 - 6 in. diameter circle. While rolling, use enough quinoa or rice flour to keep the dough from sticking to the rolling surface and pin.
4. Turn the heat to medium and put the roti on the skillet. When it starts to bubble slightly or the dough changes colour, flip it over and brush a little (about 1/2 tsp.) oil on the surface. Let it cook for 30 - 40 seconds and flip it over again. Brush another 1/2 tsp. or so oil on the surface and finish cooking till it turns golden brown in colour on both sides. A couple of black spots are ok, too many black spots means the heat is too high, so turn it down.
5. Repeat with the rest of the dough
6. Serve immediately or store in an airtight container and reheat when needed.

HONEYDEW MELON AND MINT SMOOTHIE

This is an utterly refreshing smoothie, perfect for a light summer breakfast. The blended  ripe melon is so creamy and sweet, and the mint adds a refreshing taste, while the lemon adds a tang. As always, don't eat anything within two hours before and after the smoothie. If you must, have a piece or two of fruit.

I topped this smoothie with 1 tbsp. of hemp seeds because they're delicious, and I thought it would be good to add some protein and a bit of fat to make it a more substantial meal.  I used hemp seeds only for topping the smoothie because I'm watching my fat intake after a severe gall bladder attack and two days in the hospital. You can blend in a tbsp. and top with an additional tbsp. and it's really delicious!

Honeydew Melon and Mint Smoothie

makes: approximately 32 oz.

- 1 medium honeydew melon, cut into chunks (the melon should be very ripe - should feel a bit soft on all sides)

- 10 leaves spearmint

- 1 lemon, juiced

- 1 tbsp. hemp seeds (optional)

1. Blend the melon, mint, and lemon juice for 2 minutes on High, or until very smooth.
2. Pour in a glass, top with hemp seeds if desired, and enjoy!

ENGUACATADAS: LIKE ENCHILADAS, FOR AVOCADOS

The recipe for this sauce is from my friend Oscar's mum. I got a whole new perspective on Mexican food after I met him. In fact, until I met him I had never heard of enguacatadas and enfrijoladas. Oscar and I both love food, drinks, and cooking, and when I lived in Chicago we were always up for trying a new restaurant or bar in town.

Enguacatadas - like enchiladas - are typically filled with cheese or chicken. But I create my own vegetarian fillings and they're still amazing thanks to the incredible flavour of the sauce itself. Go easy on the spice in the filling because you really want the sauce to overarch the flavour of the dish rather than the filling or the cheese on top. Serve sliced jalapeños on the side for added spice at the table.

Enguacatadas - unlike enchiladas - are not ubiquitous. You won't see them on a restaurant menu or on a website or online cookbook, I'm not sure why. But make this recipe and enjoy the velvety avocado sauce!

Enguacatadas: "Enchiladas" in an Avocado Sauce
Makes: 12 enguacatadas

Sauce:

- 3 ripe avocados, peeled and cut into chunks

- 3 jalapeños
- 2 cloves garlic
- 1 tsp. salt (use really good quality salt, as always)
- 1 tsp. avocado oil (or olive oil)
- 1-2 limes, juiced
- 3 tomatillos, roasted (optional)

Filling:
- 1 shallot, diced
- 2 cloves garlic, minced

- 2 medium zucchini, diced

- 1 cup peas, cooked (defrosted if using frozen cooked peas)

- 8 oz. crimini mushrooms, sliced (or any other kind of mushroom)

- 1 tsp. Mexican oregano (Italian or Greek will do in a pinch)
- 1 tbsp. crushed red pepper

- 1 tsp. cumin powder

- 1 tsp. salt

- 2 tbsp. avocado oil (or olive oil)
- 1/4 cup cilantro, coarsely chopped
- 1 lime, juiced

Tortillas:
- 12 small corn tortillas (aka tortillas para enchiladas in some stores)

Topping (optional):
- 2 tbsp. black sesame seeds or

- 3/4 cup queso fresco, queso cotija, mild goat cheese, or shredded paneer (it's close to queso fresco)

1. Sauce: Roast the 3 jalapeños over a direct flame or in a pan without adding oil, until the skin is mostly black. Immediately put the hot jalapeños in a container and cover. Set aside for 10 minutes or so. After 10 minutes, remove the stem and peel the peppers - the skin should come right off. Give the roasted peppers a quick rinse to get rid of any loose skin. While rinsing, split them open and wash off the seeds. 
2. Blend the roasted jalapeños, avocados, garlic, salt, lime, tomatillos if using, and just enough water to make a sauce in which you can dip a tortilla. The sauce should be thin enough to dip a tortilla in, but thick enough to coat the tortilla well without running off.
3. Put the sauce in a pan with the oil and heat to a simmer - do not boil. Transfer the sauce into a shallow tray large enough to dip a tortilla in, and set aside while you make the filling.
4. Filling: In a pan, heat the avocado oil over medium heat. Add the shallot and garlic, sauté till translucent and soft but not browned. Add the mushrooms and sauté till the mushrooms are soft. Add the zucchini and cook till just soft, not mushy. Add the cumin, oregano, salt, and peas and cook until the vegetables are heated through. Turn off the heat, stir in the lime juice and cilantro, and set the filling aside.
5. Tortillas: Heat a skillet on medium-high heat and very quickly heat a tortilla on both sides to make it soft and pliable so it doesn't break. Dip the hot tortilla very quickly in the avocado sauce. Put the dipped tortilla on a plate and put 1-2 tbsp. of the filling in the centre. Wrap the sides of the tortilla around the filling like in an enchilada. Put the filled tortilla (enguacatada by now) seam side down on a plate and sprinkle a pinch of sesame seeds or a scant 1 tbsp. cheese over it.
6. Repeat with the rest of the tortillas and serve with extra sauce. Enguacatadas!

GRAPEFRUIT CUCUMBER SMOOTHIE

This is a very refreshing and light pastel-coloured smoothie. If you love citrus as much as I do, you have to try it! This is terrific even if you don't like grapefruit because all you're having is the juice of grapefruits without risking any bitter pith getting into your smoothie.

Here are some smoothie basics. As always, I'd advise not eating or drinking anything for at least 1-2 hours before and after you have any smoothie. That gives the smoothie a chance to assimilate into your system, and won't overload your digestive system with fibre. 

Grapefruit Cucumber Smoothie

Makes: approximately 24 oz.

- 3 medium grapefruits, juiced

- 4 seedless mandarins, juiced

- 2 seedless mandarins, peeled

- 1 Persian cucumber, cut into chunks

- 1-1/2 cups romaine lettuce

- 10 mint leaves (optional)

1. Put everything in a blender jar and blend until very smooth.
2. Pour into a glass and enjoy immediately or store in the fridge for up to 8 hours.

FACE MOISTURISER: ROSEHIP, YLANG YLANG, AND GERANIUM OIL

This is a wonderful skin balancing oil that I've used for years as my daytime moisturiser. It's splendid on my sensitive combination skin and I can definitely feel the difference when I have to use something else if I'm travelling and have forgotten to take this along.

Rose hip oil is quickly absorbed into the skin and doesn't leave any greasiness - great for sensitive skin. Ylang ylang balances oily skin, promotes smoothness, helps with blemishes,  and is a very relaxing fragrance. Geranium balances sebum production and nourishes both dry and combination skin.

I've always used the Now brand of rose hip oil, and both essential oil bottles I've had for over 3 years - essential oils last for a long time! I usually let the moisturizer sit for 1-2 days after blending, to allow the oils to assimilate. But you can certainly start using it right away.

At night I use cocoa butter on my face, and as a body moisturiser I use shea butter. If you plan to use either of these, make sure they say 100% cocoa butter and shea butter. Nothing added (except perhaps an essential oil if you like fragrant moisturisers). 

Face Moisturiser: Rosehip, Ylang Ylang, and Geranium Oil

Makes: 1 bottle

- 1 fl. oz (30 ml) Rose hip oil
- 8 drops Ylang Ylang essential oil
- 4 drops Geranium essential oil

1. Take off the small plastic inner lid of the rose hip oil bottle and add the essential oils (I add them drop-by-drop directly from each essential oil bottle). Replace both the lids of the rose hip oil bottle, and shake well to combine.
2. To use: put a few drops of the oil onto your palm and gently rub it into clean facial skin.
3. Store away from direct sun.

PICKLED FRESH CHICKPEAS AND CARROTS: LEELA CHANA-GAJAR NU ATHAANU

This is a fresh pickled relish flavoured with fresh green garbanzo beans, carrots, and mustard, quite typical to Gujarat - home for me! Although this is Gujarati in flavours, it's neutral enough to be great with Indian food from any region. 

As I've mentioned before, I have a pickle affliction. And while I almost always relegate dried garbanzo beans to hummus, I simply love fresh garbanzos. They're a bit of work because of the shelling they require but they're totally worth it. I've never made Indian pickles before because I assumed they need things I can't be bothered to go find. But this recipe couldn't be simpler! If fresh garbanzos are out of season, make it with carrots alone.

I find dried garbanzos to be quite heavy so I seldom have them whole, but these fresh ones are mild, light, and easy to eat even raw with a bit of lemon, salt, and cilantro.

Adapted from Gujarati Chatko.

Leela Chana-Gajar nu Athaanu
Makes: 1 - 2 cups

- 1 cup fresh chickpeas (garbanzo beans)
- 4 small carrots, cut into 1 in. pieces
- 1/4 cup black mustard seeds, coarsely powdered in a blender (not in a food processor)
- 2 tbsp. salt
- 1 tbsp. chile powder
- 1/2 cup safflower or other neutral oil
- 1 lemon, juiced

1. Fill a large pot with water and bring to a rolling boil. Add the carrots and boil for 5 minutes. Turn the heat to low and remove the carrots from the water with a slotted spoon. Spread out the carrots on a dry kitchen towel to dry completely.
2. Bring the water to a boil again and add the chickpeas. Boil for 2-3 minutes, turn off the heat, and strain the chickpeas.
3. Spread out the chickpeas on another dry kitchen towel to dry completely.
4. In a medium bowl, combine the oil, powdered mustard, salt, chile powder, lemon juice, and stir to combine. Add the carrots and chickpeas and mix everything well. Taste and adjust the salt and add more chile powder if you want more heat. Keep in mind that the vegetables will reduce in volume a bit as they pickle so it's best not to overdo the salt and chile.
5. Transfer to a clean, dry glass jar and close the lid. Leave the jar in a very sunny spot for 3 - 5 days.
6. Refrigerate and enjoy with any kind of Indian food!

ZUCCHINI AND HERB SOUP

I really love the colour of this soup! And the very refreshing herbal flavours with the creamy  texture of blended zucchini make it perfect for spring and summer when you want a light energizing meal. Plus it's very easy to make. There's not much more to say, really.

I find greens and vegetables very satiating and filling, but sometimes when I just want a more substantial meal, this soup is superb with this incredible cucumber tomato cheese sandwich. It would also go very well with focaccia, Dutch onion and cheese bread, or any other kind of bread, a smoked salmon/trout sandwich, roasted potatoes, a pasta salad, casserole... anything other than fruits.

Zucchini and Herb Soup
Makes: 4-6 servings

- 1 lb. zucchini, cut into chunks
- 1 small yellow onion, sliced
- 3 cloves garlic, coarsely chopped
- 1-1/2 cups arugula (or baby spinach or watercress)
- 1/4 cup coarsely chopped parsley, including tender stalks
- 1/8 cup loosely packed whole fresh mint leaves (or cilantro)
- 1 in. piece of ginger (no need to peel if it's organic)
- 1 tbsp. coconut oil (cold-pressed, or use extra virgin olive oil)
- 1 tbsp. salt
- 1 tbsp. pepper
- 3 cups water, plus 2 cups for blending 
- 1 lemon, juiced - optional

1. In a large pot, heat the coconut oil on medium heat. Add the onion, garlic, and ginger and sauté till the onion is translucent but not browned (lower the heat if necessary).
2. Add the zucchini and sauté for 2 minutes. Add the water and turn the heat to High until the water boils. Turn the heat down to medium and let everything cook until the zucchini is soft. Turn off the heat.
3. Add the pepper. Add the arugula and parsley, and push the leaves down to submerge into the cooked vegetable mixture. Let it all cool to luke warm or room temperature. Add the mint (or cilantro) leaves.
4. Blend the soup until very smooth, adding water as needed to get the consistency you want. It'll have to be blended in 2 or more batches depending on the size of your blender jar. Taste and adjust salt and pepper. If serving warm, transfer the soup back into the pot and heat until the soup is just barely simmering (don't boil it!). If serving cold, transfer the soup back into the pot or another container, chill in the fridge for at least 2 hours and serve as below.
5. Ladle into large bowls and serve with extra pepper, or a drizzle of lemon juice, or avocado, walnut, coconut, or olive oil.

FARINATA DI CECI: GLUTEN-FREE CHICKPEA FLOUR FLATBREAD

Farinata is an easy gluten-free snack typical to Liguria, Italy, that is really versatile, but really the best way to enjoy it is to not overpower it with too many ingredients. It takes all of 10 minutes to put the batter together, and another 15-20 minutes to bake, which in my book, makes it perfect for a late and light Friday night dinner with a generous glass of a crisp white.

I know what you're thinking... butttt - if you are in the mood for a lot of vegetables, have them as a salad with the farinata rather than loading up the poor batter with a load of vegetables. Typically it's either plain with just salt added or sometimes with sliced onions and pepper added to the batter or to the pan before pouring in the batter. Light toppings like sliced olives, herbs, minced garlic, minced green chile also work very well and add depth of flavour.

The flavour of olive oil and chickpea flour is amazing and while you don't have to let the batter stand for any time at all, if you do by chance have to let it sit around for a while - even as much as 12 hours or a few days - the flavour of the farinata will just get better.  I've made farinata made with 1 week old batter (photo below), and it was fantastic and much fluffier than batter that's cooked soon after mixing (photo above).

Based on Giallo Zafferano, photos, and trust in commonalities between Romance languages.

Farinata de Ceci: Gluten-Free Chickpea Flatbread

Makes: 1 12 in. farinata

- 1-1/2 cup chickpea (garbanzo bean) flour
- 1-1/2 cup water
- 1-1/2 tsp. salt
- 4 tbsp extra virgin olive oil
- 1/2 small yellow onion, thinly sliced
- 1 tbsp. freshly ground black pepper

- 1 tbsp. chopped fresh rosemary or thyme, optional

- 3 tbsp. sliced green or kalamata olives (never canned, bottled are ok in a real pinch)*

Suggested serving options: basil pesto, a smear of roasted garlic, a bit of crescenza cheese (or Tallegio or similar soft cheese)

1. In a medium bowl, whisk the chickpea flour and 3/4 cup water together to make a smooth pasty batter. Whisk in salt, 2 tbsp. olive oil, pepper, and herbs, if using. Whisk the remaining 3/4 cup water to make a smooth batter. The batter will seem a bit thin, but that's ok.
2. Cover and set aside for as long as possible (from a few minutes up to 12 hours at room temperature, or in the fridge for up to a week).
3. Before baking, let the batter come to room temperature. Preheat the oven to 450 F / 230 C.
4. Heat 2 tbsp. olive oil in a 12 in. stainless steel, cast iron, or other oven-proof skillet till it's really hot - you can tell the oil is hot enough when it flows freely in the skillet. Swirl it around to completely and evenly coat the skillet, halfway up the sides.
5. Add the sliced onion (if using), give the pan a quick shake to make sure the onions are not stuck to the pan. Turn off the heat.
6. Pour in the batter, add the toppings if using, and bake for 15-20 minutes, or until the farinata is firm and edges are browned.
7. Remove the farinata from the oven and let it stand for 5 minutes. Cut it into wedges, and serve hot, warm, or at room temperature, plain or with any of the above suggested serving options.

*Notes:

1. Skip the olives completely if that's the only olive option. The farinata will taste better without olives than with canned olives.

CACIO E PEPE CON ASPARAGI: PASTA IN A CHEESE AND PEPPER SAUCE, WITH ASPARAGUS

As I've said before about cacio e pepe, its pasta, cheese, salt, pepper. What's not to love?! As simple a dish as it is, the flavours of all ingredients really matter, so use the best you can get.

Toasted peppercorns are the perfect smoky spice for anything. Here they complement the cheese exceptionally well to make a cheesy sauce that covers the pasta and asparagus. 

Cacio e pepe is a Roman dish, and traditionally only has cheese, pepper, and pasta tossed together with a little bit of the starchy pasta cooking water added to bind the sauce together. This recipe has sautéed asparagus added because I had some fresh perky asparagus waiting, and I wanted a vegetable with the pasta so I could make it a meal. 

Cacio e Pepe Con Asparagi
Makes: 4 servings

- 1/2 box bucatini or spaghetti 
- 1 lb. asparagus, cut into 2 in. long pieces
- 1 tsp. salt
- 1-1/2 tbsp. coarsely ground toasted black pepper
- 2 tbsp. olive oil
- 3/4 cup Pecorino Romano, grated (in a pinch use Parmigiano Reggiano, Grana Padano, or other hard cheese (or a combination of hard cheeses))

1. Bring a large pot of salted water to a boil. Add the pasta and boil until al dente.
2. While the pasta is cooking, heat the olive oil in a large pan.
3. Add the pepper and asparagus and sauté till the asparagus is tender, about 5 minutes.
4. When the pasta is done, remove from the heat. Using tongs, lift the pasta from the water, add to the pan with the cooked asparagus and mix in with the asparagus.
5. Remove the pan from heat. Immediately add the grated cheese and about 1/2 cup of the starchy pasta cooking water and mix so the cheese coats the pasta and asparagus.
6. Serve hot with additional cheese and pepper to taste.

BROCCOLI AND GREENS SOUP

An easy soup that's delicious warm or chilled... perfect for cold, rainy evenings or warm summer evenings. And, you can chop up the vegetables while the onions and garlic are sautéing, put them all into the pan, add water, cook still soft, season with salt and pepper, and blend! It's important to use fresh vegetables, not frozen, because really the soup gets all its flavour from the vegetables, herbs, and really good quality salt and pepper. 

Herbs: you can use parsley or cilantro if you don't have fennel greens.

Serve the soup with this herb focaccia, any other bread, roasted potatoes or sweet potatoes, or just by itself. If you want it spicy, add a dash of hot sauce, more black pepper, or red chile flakes.

Broccoli and Greens Soup
Makes: 6 main servings

- 1 medium onion, sliced
- 4 cloves garlic, coarsely chopped
- 2 medium heads broccoli
- 1 small sweet potato
- 2 medium carrots
- 4 stalks celery, coarsely chopped
- 4 collard leaves, coarsely chopped or torn into pieces
- 3 cups spinach
- 1/2 cup fennel greens, parsley, or cilantro
- 4 cups water
- 2 tbsp. salt
- 2 tbsp. black pepper, freshly ground
- 1 tbsp. ghee, or butter (or olive oil, in a pinch, but that'll change the flavour)

1. Cut the broccoli, sweet potato, carrots, and celery into approximately 1 in. chunks.
2. On a medium flame, heat the ghee in a large pan and sauté onions and garlic.
3. Turn the heat to medium-high. Add the carrots, celery, sweet potato, collard greens, and broccoli and sauté for 2-3 min.
4. Add the 4 cups of water and turn the heat to high. Bring to a boil, then reduce the heat to medium and cook until the vegetables are just soft, not colourless and soggy.
5. Turn the heat off. Stir in the spinach, fennel greens, salt, and pepper.
6. Cool the cooked vegetables and blend into a smooth soup, adding more water if needed to get the consistency you like.Taste and adjust the salt and pepper.
7. Before serving, heat the soup on medium heat - don't boil!
8. Ladle into a bowl and serve garnished with minced parsley or shredded cheese and extra pepper. Enjoy!