Category Archives: Vegetarian Recipes

Blue Butterfly Spiced Milk

by Shrishthi Brahmarupa

According to the Hatha Yoga Pradipika, fresh milk is a highly recommended food for hatha yogis. This 15th-century yoga manual by Swami Svatmarama praises milk as a wholesome, nourishing food and states that it is an essential part of a sattvic yogic diet.

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Understandably, unethical dairy farming methods are a huge concern these days. I usually get my supply from small local dairy farms or ISKCON centers (ISKCON cows are protected for life and never slaughtered) to ensure that the least cruelty is involved. If you can get ahimsa milk where you live, fantastic! For a vegan version of this drink,  see the notes within the recipe below.

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Spiced milk (Hindi: masala doodh) is a common beverage in India. The spices in this recipe impart fragrance, flavor and medicinal properties to the milk, as well as help in aiding digestion.

It just so happens that my favorite color is blue and my good friend, Alex Lee, has a Clitoria Ternatea flower farm in Australia. Alex provided me with a sachet of her organic, all-natural Blue Butterfly powder, and this is my first attempt at using it in my cooking. This flower is commonly known as bunga telang in Malay, and it’s popular in Peranakan cuisine. The plant is a creeper, and pretty easy to grow in a tropical climate.

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As a kid, I saw Luke Skywalker drinking blue milk in Star Wars, and I’ve wanted to drink it ever since. There you go, an idea to get your kids to drink more milk – actual dairy or a quality vegan substitute, whichever your choice may be.

Here’s a simple recipe for spiced milk. I consume this almost daily before bedtime. You can vary the spices if you wish, or add a pinch of saffron. This beverage makes an excellent and nourishing meal substitute, especially at night.

Blue Butterfly Spiced Milk

Ingredients (serves 2):

  • ½ tsp Blue Butterfly powder (mix with 2 tablespoons warm water)
  • 500ml fresh cow’s milk (or a vegan milk substitute)
  • 3-4 cardamom pods
  • 1-2 whole dried cloves
  • 1 stick of cinnamon
  • 1 star anise
  • 2 small springs of Indian holy basil (tulsi)
  • ½ tsp organic chia seeds
  • Honey or jaggery to taste (optional)

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Method:

1) Pour the milk into a sturdy pot. Add in all dried spices and stir well. Bring the milk to boil on medium heat, stirring regularly. Milk burns easily, so stir briskly and well, scraping the bottom of your pot.

2) When the milk comes to a rolling boil, stir well for 2-3 minutes, then turn off the heat. Allow to cool for approximately 5 minutes. (If you wish to sweeten the milk, allow the milk to cool for 10 minutes before adding the honey or jaggery, then stir well).

3) Add the Blue Butterfly powder solution to the milk. Stir briskly until the color is uniform.

4) Pour the milk into serving glasses or mugs. Add the springs of holy basil (one per glass), ensuring that the herb is at least partially submerged in the milk – this helps the Ayurvedic medicinal properties of the leaves to steep into the milk. Garnish with the chia seeds and serve hot.

Vegan variation: To make a vegan version of this recipe, simply substitute the cow’s milk with any vegan milk of your choice. Also, when using vegan milk, do not allow the liquid to boil – simply heat the vegan milk up, then turn off the heat when it’s close to boiling point. The best vegan milks to use for this recipe are soy, cashew, oat, almond and coconut. 

Related Links:

My Blue Tea – Blue Butterfly Flower Powder

Kitchiri, the Best Sattvic Detox Food

Kitchiri, The Best Sattvic Detox Food

by Shrishthi Brahmarupa

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Kitchiri is an ancient Indian vegetarian dish which can be customized to suit your needs. It’s a breeze to make, easy to digest and highly nourishing. I consume kitchiri on days when I do my yoga kriyas (cleansing) so that my digestive system can have a break while getting rid of accumulated toxins (called ama in Ayurveda).

This is my personal recipe. I recommend kitchri when you feel your digestion has become unbalanced, i.e. food poisoning, bloating, gas or general indigestion.

Ingredients:

3/4 cup Basmathi rice
1 ½ cups water
½ tsp ground turmeric
2-3 dried cloves
½ tsp fennel
½ tsp cumin
1 tsp fresh ginger, finely chopped
½ tsp fenugreek seeds
A pinch of asafoetida
1 tsp ghee
½ tsp Himalayan pink salt
¼ cup button mushrooms, roughly chopped

1/4 cup yellow lentils

* Makes 2 – 4 servings.

For Garnish:

10 – 12 fresh curry leaves

Method:

1. Wash the rice well in plenty of water. Drain well, then put the washed rice into a rice cooker. Wash the lentils, then pour enough boiling water to cover them. Leave the lentils to soak for 2 minutes, then drain and give them a quick rinse. Add the lentils to the rice cooker. 
2. Add the water and all other ingredients, except the ghee and curry leaves.
3. Switch on the rice cooker and wait till the rice is cooked. If you prefer your kitchiri to have a porridge-like consistency, add in ½ to 1 cup of water and allow to cook for a further 10 – 15 minutes.
4. Once the rice is cooked, switch the cooker off and remove the lid. Then, add the curry leaves and ghee while the rice is still hot. Stir well, then quickly replace the cooker lid and allow to stand for 5 minutes (to allow the curry leaves to cook slightly in the steam).
5. Serve hot.

Notes:

  • This dish can be made in larger quantities and stored in the freezer. To reheat frozen kitchiri, sprinkle generously with water before microwaving.
  • Ghee may be replaced with any good-quality vegetable oil of choice for a vegan version.
  • Regular table salt can be used in place of Himalayan pink salt.
  • Onions and garlic may be added if a purely sattvic dish isn’t required.
  • Replace the mushrooms with a different vegetable such as cauliflower for a purely sattvic dish.

Ayurvedic Benefits:

  • The dried spices promote internal cleansing and healing. The internal organs (specifically the liver and bowels) are gently stimulated to eliminate toxins and decomposing matter from processed foods.
  • The ghee provides the body with lubrication and moisturizing properties.
  • Curry leaves promote and enhance the growth of hair, and prevents premature greying and hair loss.
  • Lentils provide protein to ensure a balanced meal.