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  • The Chopra CenterCookbook

    Nourishing Body and Soul

    DE E PA K CH O P R A, M.D.

    DAV I D SI M O N, M.D.

    LE A N N E BAC K E R

    John Wiley & Sons, Inc.

  • The Chopra CenterCookbook

    Nourishing Body and Soul

    DE E PA K CH O P R A, M.D.

    DAV I D SI M O N, M.D.

    LE A N N E BAC K E R

    John Wiley & Sons, Inc.

  • Copyright 2002 by Deepak Chopra and David Simon. All rights reserved

    Published by John Wiley & Sons, Inc., Hoboken, New JerseyPublished simultaneously in Canada

    Design and production by Navta Associates, Inc.

    No part of this publication may be reproduced, stored in a retrieval system, or trans-mitted in any form or by any means, electronic, mechanical, photocopying, recording,scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976United States Copyright Act, without either the prior written permission of the Pub-lisher, or authorization through payment of the appropriate per-copy fee to the Copy-right Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400,fax (978) 750-4470, or on the web at Requests to the Publisherfor permission should be addressed to the Permissions Department, John Wiley &Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008,email:

    Limit of Liability/Disclaimer of Warranty: While the publisher and the author haveused their best efforts in preparing this book, they make no representations or war-ranties with respect to the accuracy or completeness of the contents of this book andspecically disclaim any implied warranties of merchantability or tness for a partic-ular purpose. No warranty may be created or extended by sales representatives orwritten sales materials. The advice and strategies contained herein may not be suitablefor your situation. You should consult with a professional where appropriate. Neitherthe publisher nor the author shall be liable for any loss of prot or any other com-mercial damages, including but not limited to special, incidental, consequential, orother damages.

    For general information about our other products and services, please contact ourCustomer Care Department within the United States at (800) 762-2974, outside theUnited States at (317) 572-3993 or fax (317) 572-4002.

    Wiley also publishes its books in a variety of electronic formats. Some content thatappears in print may not be available in electronic books.

    ISBN 0-471-26604-3

    Printed in the United States of America

    10 9 8 7 6 5 4 3 2 1

  • Preface, vAcknowledgments, ix

    Introduction, 1The Wisdom of Food, 5

    The Art of Cooking, The Art of Eating, 15The Basics of Nourishment, 19

    The Chopra Center 30-Day Nutritional Plan for Renewal, 26Staple Recipes, 36

    Breakfast and Baked Goodies, 67Entres, 107Soups, 143Stews, 172

    Vegetable Dishes, Grain Dishes, and Quick Light Meals, 197

    Sauces, Condiments, and Finishing Touches, 224Desserts, 251

    The Chopra Center 30-Day Nutritional Plan: Nutritional Information, 287

    Index, 303



  • The most ancient and profound wisdom tradition of theworld proclaims that a single undifferentiated realitySpiritdifferentiates itself into all forms and phenomena.Observer and observed, knower and known, seer and sceneryare different expressions of the same underlying spirit. The sci-ence of Ayurveda takes this insight to a very deep level in whichbody, mind, and soul are understood as interwoven domainsalong the continuum of consciousness. These differentiatedaspects of consciousnesswhich is in its essence pure exis-tence, pure knowledge, and unbounded loveexpress them-selves as our physical body of matter, our subtle body of energyand transformation, and our causal body of information andintelligence.

    Wherever there is energy, there is information, intelligence,and transformation. Life evolves by regularly consuming andrecreating itself. On our sun-drenched planet, the energy of ournearest star nurtures the lavish and extravagant growth of theecosystem that supports the great chain of Being. Ultimately, weare all beings of light, the dust of stars circulating in the cosmos.Quantum physics tells us that at its essence all matter is trappedlight. The same field of electromagnetic energy that createsthunder and lightning in the sky also generates the ideas that



  • emanate from the synaptic networks of our brains. Human lan-guage, emotions, and thoughts are as much an expression of thepattern of swirling energy of the universe as a rock, a tree, or ahuman body. In other words, even our thoughts are photons oflight originally trapped by the plants that grow from the earth.All life nourishes itself through this light.

    Ayurveda holds that food is more than just protein, carbohy-drate, and fat. It is concentrated intelligent energy of the uni-verse. In fact, an ancient Vedic hymn boldly declares, Food isBrahman, that is, Food is Consciousness. When we nourishourselves with food that is derived from the blissful marriage ofFather Sun and Mother Earth, this food nurtures not only ourbodies, but our minds and souls as well. The same intelligencethat differentiates into seer and scenery, biological organismsand their environments, and messenger molecules and theirreceptors, differentiates into six types of taste receptors and thesix codes of intelligence that are expressed as the avors infood. No other biological science has this deep and profoundunderstanding that our taste receptors are designed to accessthe intelligence of the universe so that we can nourish ourselvesin body and soul.

    Subconsciously, we recognize the relationship between foodand spirit, because our language uses taste metaphors to denoteemotions. We are all familiar with expressions such as sweet love,sour grapes, salt of the earth, pungent remarks, bitter resent-ment, and astringent humor. Ayurveda suggests that a littlesweetness adds delight to life, whereas too much can be cloying.A touch of sour adds interest, but too much makes us grimace.A little salt provides endurance, but too much raises our bloodpressure. Bitterness, pungency, and astringency add spice andcomplexity to life, but too much may cause us to feel irritable,resentful, and withdrawn. The avors of life in the right pro-portion add richness to both our food and our experience.

    All this might be interesting philosophy were it not for thefascinating recent scientic discoveries that the most healingfoods are those that contain potent concentrations of plant

    vi P R E FA C E

  • chemicals that are responsible for their avor and color. The sixtastes present in food are clues to these healing phytochemicals(phyto is Greek for plant), which demonstrate that good food isgood medicine. Although a popular myth suggests that foodthat is good for you cannot be pleasing to the senses, the fact isthat healthy food was designed by nature over millions of yearsof evolutionary time to be pleasurable. With our modernemphasis on nutritionally empty, highly processed, and additive-rich foods, it is no wonder that we have epidemics of heart dis-ease, cancer, and degenerative disorders. It is time for us toremember that nature provides us with the nutrients we need tocreate meals that are delicious and nutritious.

    Over the years, thousands of people have come to the ChopraCenter to heal themselves, to learn more about themselves, toimprove their relationships, and to accelerate their spiritual evo-lution. Repeatedly they have told us that the meals they enjoywith us are among the most gratifying components of theirexperience. The food at the Chopra Center is designed todelight the senses, enliven vitality, and create joy for just beingalive and having the opportunity to eat. As a result of the fre-quent requests of our guests we offer you the recipes of theChopra Center for Well Being. We trust that you will experiencefor yourself how food can nurture not only your body, but alsoyour soul.

    P R E FA C E vii

  • This book was nurtured with the love and support of manypeople. Our deep appreciation goes to our dedicated ChopraCenter family, including Vicki Abrams, Brent Becvar, FranBenedict, Corrine Champigny, Janice Crawford, Nancy Ede,Jenny Ephrom, Ana Paula Fernandez, Roger Gabriel, KristinHutchins, Gary John, Sara Kelly, Joe Lancaster, Carolyn Rangel,Felicia Rangel, Jill Romnes, Geeta Singh, Dennis Sugioka, Mau-reen Sutton, and Lizzie Upitis, along with the many belovedguests and friends that have passed through our doors andshared their lives with us. Our special thanks goes to ChefsTeresa Robles, Nicolas Ruiz, and Gene Gales for their dedica-tion to the ne culinary craft of recipe testing.

    To the members of our personal families, Rita, Mallika,Sumant, Tara, Gotham, Candice, Pam, Max, Sara, Isabel,Travis, Kelley, Tom, Bea, Rick, David, and Karen, our love andappreciation ow to you for nourishing our bodies, minds, andsouls.

    We are sincerely grateful to our representatives at TridentMedia, Robert Gottlieb and Scott Miller, for their incomparableattention to detail, and to our magnicent editorial and market-ing team at John Wiley & Sons, Tom Miller, Kimberly Monroe,Kitt Allan, and Laura Cusack, for ensuring that this work



  • accomplishes our goal of deeply nourishing the readers body,mind, and soul.

    Finally, we offer our gratitude to Annapurna, the DivineMother, who inspires the nurturing, creative being within us all.

    Deepak, David, and LeanneThe Chopra Center at La Costa Resort and Spa

    Carlsbad, California

    x A C K N O W L E D G M E N T S

  • 1Introduction

    We owe much to the fruitful meditation of our sages, but a sa