Recipe: Sri Lankan Pol Sambol

As summer comes to an end, it’s time to begin planning for the seasonal shift ahead. The change in season is a time for reflection, letting go and accepting something new. Change is a time for vata dosha, which is why we refer to the ‘winds of change’. Have you ever noticed that there is a special breeze at sunrise and sunset? That is the energy of vata at work, reminding us that change is coming, and if we are open to it, it can be sweet rather than stressful.

Sri Lanka is one of the countries of origin of Ayurveda. In the warm, humid environment, digestion can feel slow, and the mind and body are prone to some sluggishness. This is because in these regions, kapha dosha which is made of the earth and water elements, is dominant. But the local diet counters this effect with plenty of light, dry, well spiced and easy to digest foods comprising of largely plant-based ingredients accompanied by seafood. Some local delicacies are the gotu kula salad, stir-fried passionfruit leaves, the short-grained Keeri Samba rice, red rice string hoppers, coconut roti, curried jackfruit and pol sambol - a delicious coconut condiment that holds all the Sri Lankan flavours in a single bite.

While coconut and coconut oil were once considered unhealthy because of their high saturated fat content, more recent research now supports the Ayurvedic approach that good quality fats are essential for health and wellbeing. Coconut has a dominant kapha dosha, just like the region it comes from! The coconut is a source of high quality fat and fibre that is versatile to use and delicious; in fact, it is considered a sacred ingredient in Ayurvedic cooking. Coconut balances excess heat, improves the quality of body tissues as well as hair, skin and nails, supports bone and brain health thanks to calcium, magnesium and phosphorus, and it has a calming effect of the nervous system and mind. Coconut oil is also used in oil pulling, and as a topical oil for dry skin and scalp. As coconut is tridoshic, it is good for all body types, but especially helpful for calming pitta. However, it is important to practice a discerning mindset with all things: as coconuts grow in warm, humid tropical countries, they are best consumed in similar environments. Coconut is cooling in nature, so too much coconut in autumn and winter, especially for those with vata or kapha constitutions, can cause trouble. All things in moderation, at the right time and for the right person!

Below is a tweak on the traditional pol sambol recipe that is suitable for all doshas:

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Ingredients

• 1 tblsp coconut oil

• 1 shallot, finely chopped

• 2 cloves garlic

• 2 dried chillies, crushed and ground / 1 tsp chilli flakes

• 1 cup grated fresh coconut

• 1/2 tsp mineral salt

• 1/3 tsp black pepper

• 2 tbls freshly squeezed lime juice

• 1/3 cup chopped coriander leaves

Method

1. Heat oil in a flat pan.

2. Cook the chopped onion until translucent, then saute the garlic and chillies.

3. Add the grated coconut and fry until slightly dry; 2-3 minutes.

4. Add salt and pepper, continue to mix for 5 minutes and avoid the coconut sticking to the pan.

5. Switch off the heat, then add lime juice and coriander leaves.

6. Serve as a side dish with rice, in a wrap or sandwich for a burst of flavour, good quality fat and satiety for all the senses.

Options:

Remove the chillies for children and people with sensitive tummies or taste buds.

Did you know, adding an acid such as lemon or lime juice can help to cut through fat such as coconut oil. The acid stimulates digestion by supporting the stomach acid, and helps the liver detoxify the excess grease from kapha dosha. Adding gentle acids such as lime or lemon juice, or vinegar, can help the body digest and absorb good quality fat - but moderation and a balanced diet are the key.