[Ancient Ayurvedic Proverb]

The Ayurvedic Living Cookbook

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Contents

Introduction .................................................................................................................................... 5

Balancing The Doshas ..................................................................................................................... 6

VATA DOSHA ................................................................................................................................... 6

PITTA DOSHA ................................................................................................................................... 7

KAPHA DOSHA ................................................................................................................................. 8

A Food Plan to Balance Vata Dosha .......................................................................................... 10

A Food Plan to Balance Pitta Dosha .......................................................................................... 11

A Food Plan to Balance Kapha Dosha ....................................................................................... 12

Tridosha Basic Food Guideline Chart ............................................................................................ 14

VATA .................................................................................................................................... 14

PITTA ................................................................................................................................... 14

KAPHA ................................................................................................................................ 14

Ayurvedic Living Recipes ............................................................................................................... 16

Recipe Index .................................................................................................................................. 18

Ghee (clarified butter), essential in any Ayurvedic Kitchen ................................................. 18

Breakfast ideas: ..................................................................................................................... 19

Soups: .................................................................................................................................... 20

Rice dishes:............................................................................................................................ 22

Classic Ayurvedic Rice dishes: ............................................................................................... 24

Pulses: ................................................................................................................................... 25

Vegetables: ........................................................................................................................... 26

Salads: ................................................................................................................................... 27

Chappatis: ............................................................................................................................. 27

Chutneys and Condiments: ................................................................................................... 28

Puddings and Teatime Treats: .............................................................................................. 30

Drinks: ................................................................................................................................... 33

Ayurvedic Diet & Weight Loss ....................................................................................................... 36

Introduction

We all know that for healthy living we require a balanced diet consisting

of protein, carbohydrates and fats, minerals, vitamins, etc.

Ayurveda considers the diet in great detail.

The Ayurvedic diet is one that not only nourishes the body, but also

restores balance of 'Tridoshas' which is essential for maintaining Health.

Depending on our dosha, or constitutional type, some foods can be

beneficial, and others should be avoided. These same foods may have

the opposite effect on another dosha.

The science of Ayurveda teaches that the right diet is the foundation of

health & healing. For maximum health and vitality, the ideal diet is one

that balances our doshas.

Balancing The Doshas Here we are recommending foods to balance each of the three doshas.

VATA DOSHA The qualities of vata are cold, dry, light, hard, and rough.

VATA PACIFYING FOODS:

General : excess vata can be counterbalanced with nutritive and tissue-building foods that are

warm, moist, heavy, soft and oily, as well as foods with a sweet, sour and salty taste. For

example, vata pacifying foods include ghee, soft dairy products, wheat, rice, corn and bananas.

A person with a vata constitution should favor foods like hot cereal with ghee, hearty soups and

vegetables, and whole cooked grains and chapatis. Spicy foods are generally okay for vata.

Vegetables : Asparagus, beets, carrots, cucumber, green beans, okra (bhindi), onions and garlic ,

radishes, sweet potatoes, turnips.

Fruits : Bananas, coconuts, dates, mangoes, melons, peaches, all sweet fruits in general.

Grains : Oats, rice and wheat

VATA AGGRAVATING FOODS: General : Foods with the vata qualities, such as crackers, frozen desserts, and large amounts of

raw vegetables and salads, will aggravate vata. Also, refined foods such as white flour and

sugar, have light and dry qualities and would be best avoided by people with vata

constitutions.Pungent, bitter, astringent; light, dry, cold foods,stimulants like smoking, alcohol,

junk food, sugar, tea (esp. long leaf teas and green tea), brown rice.

Vegetables : Cabbage, cauliflower, celery, brinjal, leafy green vegetables, mushrooms, peas,

peppers (simla mirch) potatoes, sprouts, tomatoes, zucchini (tori). If you do have these

vegetables cook them in pure desi ghee or unrefined til oil. Tomatoes are best avoided except

as a small addition to salads.

Fruits : Apples, pears, pomegranates.

Spices: Vatas can have almost all spices and herbs in moderation When there is aggravated

Vata, the following are to be taken with caution : coriander seeds (dhaniya powder), fenugreek

(methi seeds), saffron, turmeric, parsley. Avoid too much hot, dry spices such as dried chili,

which will aggravate dryness.

PITTA DOSHA Pitta's properties are hot, sharp, oily and light.

PITTA PACIFYING FOODS: General : you can balance excess pitta with foods that are cool, dry and heavy with a mild,

naturally sweet, bitter or astringent taste. For example, milk, rice, beans, steamed vegetables

and fruit are good for pitta people. Mild spices like cumin, coriander and cilantro are

particularly beneficial for pitta. Sweet, bitter, astringent; cold, heavy, dry. Moderation,

coolness, ghee, coconut oil, olive oil, green coriander (dhaniya), coriander seeds, cardamom,

sprouts and raw foods.

Vegetables & Fruits: can eat most vegetables and fruits. Exceptions are given below.

Grains : Barley, oats, wheat, parboiled rice.

PITTA AGGRAVATING FOODS:

General : pungent and oily foods such as curry, fried foods and spicy condiments, as well as

spices such as cayenne, garlic and dry ginger, should be avoided by pitta constitutions. Pungent,

sour, salty, hot, light, oily. Stimulants like smoking, alcohol, coffee, pickles, vinegar, fried foods,

spicy foods, fermented foods, curds, almond, corn, til, mustard oil.

Vegetables : Beets, carrots, brinjal, garlic, hot peppers, onions, spinach, tomatoes.

Fruit : Sour and unripe fruits. If there is aggravated Pitta avoid grapefruit, papayas, peaches,

bananas, apricots.

Grains : Brown rice, corn, millet, rye.

KAPHA DOSHA The qualities of kapha dosha are cold, heavy, liquid and unctuous.

KAPHA PACIFYING FOODS: General : To balance kapha dominance, eat smaller amounts of food and emphasize food with

vata properties of light and dry. Also, foods which are dry, hot or sharp are recommended, so

look for foods with pungent, bitter or astringent tastes. Examples include puffed cereals such as

puffed rice or corn; small, astringent grains, such as millet, amaranth, and quinoa; and light,

bitter vegetables such as leafy greens. Spices like ginger, turmeric and chili are generally good

for kapha people.

Favour : Warm light food, dry food cooked without much water, minimum of butter, oil and

sugar, stimulating foods (ginger, chillies, pickles), raw foods, salads, fruits.

Vegetables : Generally all vegetables are good, but if you are suffering from any kapha disorder

like lung congestion, congestive asthma, sinuses, obesity, heart disease, diabetes, high

cholestrol, then avoid all sweet juicy vegetables such as cucumbers, pumpkin family, sweet

potatoes, tomatoes, tori, ghiya etc.

Fruits : Apples, apricots, pears, pomegranates, dried fruits in general (apricots, figs, prunes,

raisins)

Lentils & Legumes : If the dosha is not aggravated all except tofu and kidney beans are

acceptable.

Spices : All are good - ginger is best for improving digestion, turmeric is excellent for drying out

the mucous, chillies are excellent for removing mucous.

KAPHA AGGRAVATING FOODS :

General : Foods such as dairy products, wheat, avocados and oils have these qualities and will

increase kapha in the body. Sweet, sour, salty; heavy, oily, cold. Desserts, sweets, ice cream,

deep fried foods, possessiveness, miserliness, laziness.

Vegetables : all sweet juicy vegetables such as cucumbers, pumpkin family, sweet potatoes,

tomatoes, tori, ghiya etc.

Fruits : All sweet juicy fruits in general.

Lentils & Legumes : Tofu and kidney beans.

Spices : excess salt.

These guidelines can be used according to your mind-body constitutions, to maintain dosha

balance, and to restore balance if necessary.

A Food Plan to Balance Vata Dosha

Taste preferences - sweet, sour and salty. Avoid anything pungent. It has a drying effect on your

system. Ideally, in summer, prefer sour and salty tastes. Consume salty and pungent foods in

winter. Use sweet taste as a supplement during both seasons.

Most non - vegetarian diets suit your prakriti. Aquatic meats help to promote your Kapha levels.

Dairy products like butter, cheese, yogurt and clarified butter are generally considered good for

you.

Of the frozen desserts, Kulfi is a better option than ice - cream.

Oil is a vital requirement of Vata bodies. Your prakriti needs frequent oil massages.

Favor warm food, moderately heavy textures, added butter and fat. All soothing foods are good

for settling disturbed Vata. Use foods such as: warm milk, cream, butter, warm soups, stews,

hot cereals, fresh baked bread.

Since vata is a cold dry dosha, warm, nourishing foods such as these are good for stabilizing

vata. On the other hand cold foods such as cold salads, iced drinks, raw vegetables and greens

are not very good for persons with vata imbalance.

Breakfast is highly recommended. Use hot cereals such as cream of rice or wheat or any other

breakfast that is warm, milky, and sweet. Take a hot or herbal tea with snacks in the late

afternoon. Avoid drinks with high caffeine as vata gets disturbed by it.

Use spicy foods such as spicy Mexican or Indian foods that are cooked in oil. Use warm moist

foods such as cooked grains and cereals, bowl of hot oatmeal or cup of steaming vegetable

soup.

Warm milk is good. You can add a little sugar or honey to it if you prefer. Avoid eating candies

as it disturbs vata. Prefer salted nuts that are heavy and oily as opposed to dry salty snacks. All

sweet fruits are Ok for vata. Avoid unripe fruits as they are astringent. Take warm or hot water

instead of ice water and drinks.

Spices: cinnamon, cardamom, cumin, ginger, cloves in moderation.

If your basic constitution is mixed (vata-pitta or vata-kapha), include portions for the second

influential dosha.

Vata dosha is aggravated and increased during autumn and early winter. During these seasons

all mind-body types can include some of the above foods and decrease others. Constructive

lifestyle routines are important to restoring and maintaining balance.

A Food Plan to Balance Pitta Dosha

Taste preferences - sweet, bitter and astringent Pungent foods should be to the bare minimum.

Ayurveda suggests the intake of bitter and astringent foods during both summer and winter to

promote Vata in summer and Kapha in winter. You could feast on sweets all year round.

You should avoid oily foods. Ayurveda recommends a reduced intake of oils and fats, as these

promote the fire in your prakriti. Clarified butter is a better option.

Among dairy products, yogurt is good for you. Milk, cheese, and cottage cheese can be used

moderately. Indulge in all kinds of frozen desserts.

Considering the fire element domination in the Pitta , Ayurveda advises you to cultivate a

handful of simple habits.

Favor Cool or warm but not steaming hot foods. As far as practical use less butter and added

fat. Consume food with moderately heavy textures.

Since Pitta promotes strong efficient digestion, you can generally eat just about everything.

Take cool, refreshing food in summer. Reduce the consumption of salt, oil, and spices, all of

which are "heating" to the body. Salads are good, so is milk and ice cream.

Avoid pickles, sour yogurt, sour cream, and cheese. Avoid vinegar in salad dressing; use lemon

juice instead. Alcoholic and fermented foods should be avoided. Their sour Rasa aggravates

Pitta. Coffee is also pitta aggravating due to the acid in coffee. Herb tea is good. Prefer mint,

licorice root or other pitta pacifying tea.

Breakfast: Cold cereals, cinnamon toast, and apple tea is a good breakfast for Pitta. Avoid

coffee, orange juice and doughnuts - they aggravate pitta.

The vegetarian foods are the best for pitta. Consuming red meat tend to heat the body from

the fat. Consume abundant amounts of milk, grains and vegetables.

Avoid oily, hot, salty, and heavy foods such as fried food. Instead consume starchy foods such

as vegetables, grains and beans. Avoid the tendency to overeat under stress.

Avoid processed and fast foods as they tend to be heavy on salt and sour tastes. Japanese and

Chinese food are good choices. Avoid highly spicy food such as is found in Mexican restaurants.

To bring down aggravated Pitta, take two teaspoons of ghee (clarified butter) in a glass of warm

milk. (Avoid taking the ghee if you have problem with high cholesterol).

Spices: black pepper, coriander, and cardamom.

If your basic constitution is mixed (pitta-vata or pitta-kapha), to maintain balance, include

smaller portions for the second dosha.

Pitta dosha is aggravated and increased during summer. During hot, dry seasons, all mind-body

types can choose some of the above foods and decrease others. Mental and emotional peace

and constructive lifestyle routines are important to restoring and maintaining balance.

A Food Plan to Balance Kapha Dosha

Taste preferences - pungent, bitter, and astringent . Reduce use of sweet, sour, and salty tastes.

Sweets must be avoided. Also try to restricting the consumption of excessive pungent foods in

summer, instead prefer foods with a sour taste.

Among dairy products, cottage and other types of cheese are the best options for you. Butter

should be avoided and only toned milk be used.

All frozen desserts are to be avoided.

For your Kapha prakriti, very little of fats and oils are required. Treat your body occasionally,

with a warm oil therapy of mustard oil with a little amount of Apple vinegar.

To balance Kapha you need Warm, light and dry food, cooked without much water, minimum of

butter, oil and sugar.

Kapha need to restrict the consumption of too much sweet foods or fatty foods. Keep an eye on

the salt consumption also, which tend to result in fluid retention

Light meals are to be favored such as light breakfast and dinner. Avoid deep fried foods. Eat

lightly cooked foods or raw fruits and vegetables. Eat spicy, bitter and astringent foods. Watch

out for eating too much food, a typical kapha tendency.

Select hot food over cold food whenever feasible. Dry cooking methods (baking, broiling,

grilling, sauting) are prefered than moist cooking such as steaming, boiling or poaching. As an

appetizer eat bitter or pungent foods instead of salty or sour. Foods such as romaine lettuce,

endive, or tonic water are good to stimulate your appetite.

Take ginger tea or a pinch or ginger to stimulate appetite. Other preferred spices are cumin,

fenugreek, sesame seed and turmeric. Any food that is spicy is good for kapha such as very hot

Mexican or Indian food, especially in winter.

Foods that are good for kapha breakfast are hot spiced cider, buckwheat pancakes with apple

butter, corn muffins, and bitter cocoa made with skim milk and a touch of honey. Avoid cold

cereals, cold juice or milk, and sugary pastries. Bacon and sausage aggravates kapha due to

their salt and oil. For kapha types, breakfast is optional. (You may skip it if you like).

To pep you up in the morning, take honey, hot water, lemon juice and ginger. Try hot ginger

tea. Try skipping a meal or two and take a spoonful of honey in hot water to keep you going.

You have a sweet tooth. So, cutting down on sugar is difficult but it is recommended. Take

honey instead. Avoid taking more than a spoonful of honey a day.

Don't overindulge on dairy foods. Butter, ice cream, and cheese are among the worst foods you

can take as it aggravates the kapha. Take warm low fat milk. Avoid hamburgers and milk shakes.

Eat raw fruits, vegetables and salads. Watch out the restaurant foods, especially oily, salty,

sweet or deep fried foods - these are all kapha aggravating. Eat salad with minimum salad

dressing. Take a glass of hot water instead of ice water. Eat salad instead of soup especially in

hot weather.

Kapha dosha is aggravated and increased in the spring of the year. During this season, eat less

and choose more dry, fibrous foods. During wet, cold seasons,

If your basic constitution is mixed, include smaller portions for the second dosha.

Tridosha Basic Food Guideline Chart VATA PITTA KAPHA

Restricted Allowed Restricted Allowed Restricted Allowed Fruits Dried Fruits

Apples Cranberries Pears Persimmon Pomegranate Watermelon

Sweet Fruits Apricots Avocado Bananas Berries Cherries Coconut Figs (fresh) Grapefruit Grapes Lemons Mango Melons (sweet) Oranges Papaya Peaches Pineapples Plums

Sour Fruits Apricots Berries Banans Cherries Cranberries Grapefruit Grapes (green) Lemons Oranges (sour) Papaya Peaches Pineapples (sour) Persimmon Plums (sour)

Sweet Fruits Apples Avocado Cocnut Figs Grapes (dark) Mango Oranges (sweet) Pears Pineapples (sweet) Plums (sweet) Pomegranate Prunes Raisins

Sweet & Sour Fruits Avocado Banas Cocnut Figs (fresh) Grapefruit Grapes Lemons Melons Oranges Papaya Pineapples Plums

Apples Apricots Berries Cherries Cranberries Figs (dry) Mango Peaches Pears Persimmon Pomegranate Prunes Raisins

Vata Pitta Kapha Restricted Allowed Restricted Allowed Restricted Allowed

Vegetables Raw Vegetables Broccoli Brussels Sprouts Cabbage Cauliflower

Celery Eggplant Leafy Greens* Lettuce* Mushrooms Onions (raw) Parsley* Peas Peppers Potatoes (white) Spinach* Sprouts* Tomatoes

*These Vegetables ok in moderation with oil dressing

Cooked Vegetables Asparagus Beets Carrots

Cucumber Garlic Green Beans Okra (cooked) Onion (cooked) Potato (sweet) Radishes Zucchini

Pungent Vegetables Beets Carrots Eggplant

Garlic Onions Peppers (hot) Radishes Spinach Tomatoes

Sweet & Bitter Vegetables Asparagus Broccoli Brussels Sprouts Cabbage Cucumber Cauliflower Celery Green Beans Leafy Greens Lettuce Mushrooms Okra Peas Parsley Peppers (green) Potatoes Sprouts Zucchini

Sweet & Juicy Vegetables Cucumber Potatoes (sweet) Tomatoes Zucchini

Pungent & Bitter Vegetables Asparagus Beets Broccoli Brussels Sprouts Cabbage Cauliflower Celery Eggplant Garlic Leafy Greens Lettuce Mushrooms Okra Onions Parsley Peas Peppers Potatoes (white) Radishes Spinach Sprouts

Vata Pitta Kapha Restricted Allowed restricted Allowed restricted Allowed

Grains Barley Buckwheat Corn Millet Rye

Oats (cooked) Rice Wheat

Buckwheat Corn Millet Oats (dry) Rice (brown) Rye

Barley Oats (cooked) Rice (basmati) Rice (white) Wheat

Oats (cooked) Rice (brown) Rice (white) Wheat

Barley Corn Millet Oats (dry) Rice (Basmati, small amount) Rye)

Legumes All Legumes Mung Beans, Tofu, Black & Red Lentils

Lentils All Legumes OK

Lentils All Legumes OK

Nuts All Nuts are OK in small quantities

No nuts except coconut No nuts at all

Seeds All seeds are OK in moderation

No seeds except Sunflower & Pumpkin

No seeds except Sunflower & Pumpkin

Sweeteners All sweeteners are OK except white sugar

All sweeteners are OK except molasses & honey

No sweeteners except raw honey

Condiments All spices are good No spices except coriander, cinnamon, cardamom, fennel, tumeric & small amounts of black pepper

All spices are good except salt

Dairy All dairy products are OK (in moderation)

Buttermilk Cheese Sour Cream Yogurt

Butter (unsalted) Cottage Cheese Ghee Milk

No dairy except ghee & goatmilk

Oils All oils are good Almond Corn Safflower Sesame

Coconut Olive Sunflower Soy

No oils except almond, corn, or sunflower in small amounts

Ayurvedic Living Recipes

Ayurvedic Cooking is about guiding principles rather than rules:

Food should be light, easy to digest and assimilate

Heavier food is OK in Winter but in Summer it must be lighter

Use spices intelligently to balance the doshas

Cooked food is considered easier to digest than raw

Certain foods do not go well with others eg: Milk does not go well with sour fruits or

banana, yoghurt and banana are also incompatible.

Different sorts of food are required at different times eg: pregnancy and post illness

Ideal foods are tridoshic, balancing all three doshas eg: green mung dhal and coriander

A few pointers on Ayurvedic ingredients:

Milk:Throughout these recipes milk can be taken as cow or goats milk, rice milk,

almond milk or other milk substitute. Soya milk is less favoured unless it is very good

quality as it can be quite chalky and hard to digest. NB: Dairy milk from cows, goats does

not combine well with many other foods such as bananas and other fruits, bread, meat,

fish, yoghurt and sour foods.

Sweetener: Refined white and even brown sugar have been stripped of vitamins and

minerals which help the body digest sugar. Try experimenting with Indian Jaggery (raw

palm sugar, pictured), date syrup, brown rice syrup, Agave syrup and other alternatives.

Honey should only be used in recipes that do not require heating. When baked, added

to hot drinks or otherwise heated it ferments and blocks the bodys subtle channels.

Adding honey to warm drinks is OK. Honey is the best sweetener for Kapha.

Salt: Himalayan Rock Salt is an excellent salt as it is very easily absorbed with many

beneficial effects. It does not increase blood pressure risk; is rich in minerals; assists the

bodys pH balance; increases appetite, digestion and assimilation of food. Its also

favoured by Yogis as it calms the nervous system. It is milder than normal salt, and is

available from good health shops or on-line.

Fats/ Oils: Ghee is favoured for frying and releasing the aroma from spices. Oils which

are liquid at room temperature should generally not be heated as they become unstable

producing free radicals. Fats which are solid at room temperature (coconut, ghee,

animal fat) are more heat stable. Delicate oils, such as hemp seed oil, are best used after

cooking, such as in dressings or drizzled over steamed vegetables. See below for ghee

recipe. See Erasmus book Fats that heal, Fats that kill (1993) for more.

Asafoetida/Hing:A little known plant gum resin widely used in Ayurvedic cooking to

Vata aggravation (and hence gas!). It enkindles agni and discourages growth of parasitic

worms in the large intestine. A small pinch can be added to almost any lentil, bean and

cabbage dish in the early stages of preparation to increase digestability. Any more than

a pinch will aggravate as its hot and sharp.

Recipe Index

Ghee- an essential in any Ayurvedic kitchen!

Breakfast ideas

Soups

Rice dishes

Pulses

Vegetables

Salads

Chappatis

Chutneys and Condiments

Puddings and Teatime Treats

Drinks and Indian Spiced Chai

Ghee (clarified butter), essential in any Ayurvedic Kitchen Ghee is one of the lightest oils, ideal for cooking as doesnt burn easily. Digestive, improving

absorption and assimilation, ghee nourishes, improves memory, lubricates, makes body flexible

(good with yoga!). Its most beneficial to Pitta and Vata types, and Kapha types should consume

in limited amounts. Ghee helps clean channels and carries medicinal properties of herbs to

tissues.

Note: People of kapha constitution/ kapha imbalance (eg: cholesterol problems) should use

only a little ghee (one teaspoon a day).

To make ghee:

Place one or two bars of unsalted butter in a saucepan until it boils; then lower the heat. When

the white foam of milk solids which will accumulate on the top begins to collapse and thicken,

start skimming it off. Do not disturb the bottom of the pan, as some of these solids will also sink

and can be left in the pot until after the ghee is poured off. As the butter continues to boil,

watch the oily portion to see when it becomes clear, and watch the sediment on the bottom to

see when it turns a golden brown. Be careful this does not burn! When all the water is

evaporated, the bubbling sound will stop. When only the clear oil and the golden sediment

remain, the ghee is ready. Remove from the heat, and let it sit for a moment. Pour the ghee off

into an earthenware, glass or metal container (not plastic- it will melt!) Ghee doesnt need to

be in fridge but do keep out moisture.Dont use a wet spoon! Keeps for 3 months.

Breakfast ideas: Breakfast is an essential meal for Vata and Pitta types. Kapha types may not be hungry till

later in the morning and should wait for genuine hunger before eating!

Power Drink:

Peeled almonds (rejuvenating), pistachios (tonifying), cashews (magnesium rich), dates

(strengthen liver, used to treat alcoholics!); raisins (balance doshas). This drink is good at any

time of the day or night! Soak nuts and dried fruit overnight or for at least two hours. Blend

with milk (or water used to soak) till chewy. Add rosewater, cardamon powder (sweet, calms,

stimulates digestion) and saffron (cooling, tonifying, good for women, balances all doshas). Try

ground fennel seeds (sweet, digestive, tones stomach) instead of saffron. You can add

sweetener according to taste though the dates are already sweet.

Almond milk:

Soak a cup of almonds overnight and peel off the skin the next day. Blend together one cup of

soaked almonds with 2 cups of water. Strain off the almond milk through a muslin or sieve. You

can drink as it is or add some warming spices such as cinnamon, ginger and cardamom. Another

idea is to blend almond milk with some soaked dates. You can use the leftover strained almond

pulp to make delicious energy balls (see below).

Gluten free Pancakes (great for children): Makes 6-8 pancakes

Wheat flour pancakes made with milk and eggs can be heavy to digest. try these quick and light

pancakes for a tasty breakfast or snack. They really taste like they have added egg. Soak 2 cups

of quinoa grains overnight in just enough water to cover. Add a pinch of salt to taste and blend

in a food blender for a few minutes until smooth. If you want instant pancake batter, you can

use ready made quinoa flour instead and blend with water and a pinch of salt to make an

instant batter. Add a little ghee or coconut oil to a hot frying pan, add a ladel of batter and fry

pancake. These can be served with sweet or savoury. Suggested toppings include: houmous,

avocado, honey, apple jam.whatever you fancy! You can also try semolina pancakes using

coarse semolina (one cup) & yoghurt (1/2 cup). Blend with water, and a pinch of cinnamon and

cook as above. Other alternative flours to wheat include buckwheat, spelt, and mung dhal

flour- all of which can be used to make delicious pancakes. Have fun experimenting.

A breakfast porridge that will keep you going till lunchtime- from Ayuseva clinic

Soak a few raisins, dates, dried figs, apricots (as desired) overnight in a pan of water. You can

also add sunflower, pumpkin, sesame, linseed, blanched almonds, hazlenuts, shredded

coconut. In the morning bring this to the boil and add rolled oats (or millet, quinoa, barley

flakes etc) and cook till soft. Add some cinnamon powder and a few crushed cardamom seeds.

To make creamier porridge you can use oat, soya, rice or almond milk instead of cows milk

which is too heavy in this recipe. To sweeten, add any syrup of your choice (date, maple, barley,

rice etc), fruit spreads along with hazlenut or almond butter. Avoid adding honey until porridge

has cooled right down.

Soups:

Highly digestible so good for those recovering from illness or with poor digestion (low agni).

Carrot soup:

2/3 medium carrots per person; 1 large onion; 2 potatoes; large bunch coriander; black pepper;

vegetable stock (Marigold Swiss Vegetable Bouillon brand is good); an inch of ginger. Lightly

sweat onion in ghee, adding vegetables (finely chopped) and ginger. Fry for a few minutes then

add pepper and half of coriander coriander. Cover with stock and simmer till vegetables are

soft. Liquidise to a puree in blender, the return to pan, adding more stock if too thick. Add rest

of coriander (finely chopped) and serve. For a more substantial meal, cook red lentils separately

in stock and add to the finished soup before serving.

Borscht:

A native dish from Eastern Europe, can be served all year round, with rice for a satisfying

supper. Beetroots are an excellent blood tonic, good with anaemia. 1 tblsp. ghee; 1 stick celery,

chopped; 1 bay leaf; 4 raw beetroots (bite-size pieces); 1 carrot, grated; 1 potato (bite-sized

pieces); 2 litres (3 pints) water; 100g (4 oz) beet tops, spinach or kale, chopped (optional);

juice of a lemon; 1 teaspoon salt; pinch of pepper; pinch of paprika; 1 teaspoon fresh dill or

teaspoon dried dill weed, yoghurt to serve; finely chopped fresh parsley to garnish. Heat the oil

in a large pan and saut the chopped celery until soft. Add the bay leaf, beetroot, carrot, potato

and water. Cover and simmer for about 45 minutes, until the beetroot is cooked. Add the

greens and cook for a further 10 minutes, then add the lemon juice, salt, pepper, paprika and

dill. Serve hot, topped with a spoonful of yoghurt and garnished with chopped parsley.

Mung dhal soup:

A highly nutritious recipe which detoxifies, kindles digestive fire and sharpens the mind. It

promotes weight loss, reducing swelling and water retention. Eat only mung bean soup for 3-7

days and nothing else! You can eat as much as you need to satisfy your appetite, once the

previous meal has digested (leave 3-4 hours between each meal). Mung beans are available

from health food shops, Indian grocers and sometimes supermarkets. They come in green or

yellow varieties. Green is more detoxifying. Make up a fresh batch for each day, reheating only

as much as you need for each meal so the meal is as full of prana (energy) as possible. A food

thermos works very well if you dont have a kitchen at work. Try not to use a microwave!

Mung beans are less gas-producing than other beans, help remove toxins from the body

(including heavy metals!) and stimulate the digestive fire. This dish will balance all three doshas.

The following soup recipe is highly nutritious and naturally detoxifies the body. It works by

cleansing the liver, gall bladder and vascular system of any ama (undigested toxins).

400g mung beans (whole green or split green or yellow); 2 litres water; tsp. turmeric powder;

2 pinch asafoetida; Lime or lemon juice; fresh root ginger; 2-3 cloves garlic; an inch of fresh root

ginger; 1 tsp. cumin seeds 1 tsp. coriander seeds; rock salt or herb salt.

Makes 5 generous portions.

Wash the mung beans and soak for at least four hours or overnight. Heat ghee or olive oil in a

pan and add teaspoon of turmeric and 2 pinches asafoetida (to prevent gas). Saut for a few

seconds then add the beans, fresh water and fresh root ginger. For one part soaked mung you

need about four parts of water. Simmer for 30-40 minutes adding more water if necessary, until

beans are soft. In a pressure cooker this takes 8 minutes once the vessel has come to pressure.

You can then turn off the heat and leave the pot to cool for a further 10 minutes before

opening it. Once the beans are cooked, heat gheeor olive oil in another pan, add 2-3 cloves

chopped garlic (if you wish) and saut lightly for a minute until soft. Add chopped fresh root

ginger, then one teaspoon of cumin and coriander seeds plus any other herbs or spices (except

chillies) eg: cardamom, black pepper, cumin seeds and briefly saut. Add these sauted spices

plus some rock salt into the beans and simmer for a further few minutes. Serve soup warm with

a squeeze of lime juice and some fresh coriander leaves, finely chopped. You can also add green

leafy vegetables, pumpkin, leeks, courgette, fennel, parsley, mint, coriander, or basil for

variety. You can also add 1 tsp. of ghee or if you are vegan or do not like the taste of ghee 1

tsp. of an omega 3/6/9 oil. Omega oils should be added to food after it has cooled down a bit,

as these oils are not heat stable and thus also not suitable for cooking.

Rice dishes: Rice features heavily in the Ayurvedic yogic diet. It has a balancing effect on the digestive

system and soothes the nervous system.

Basmati rice:Tridoshic when taken with a little ghee

The most popular rice in Ayurveda, basmati rice is a light and aromatic long-grain variety with

the cooling effect on the body. Good for calming an irritated gut and easier to digest than

brown rice. Lighter than many other grains, so can be eaten by Kapha; its cooling, sweet and

moist nature work for Pitta; and sweet moist attributes balance Vata. Easy to digest but add a

couple of cloves to rice when cooking normally to gently warm the slight coolness of the grain.

Wash rice in cold water to remove much of the starch (which aggravates Vata, grains that are at

least 3-6 months old are preferred as bacteria will have digested some starch), changing the

water until the water is clear.

To cook Basmati rice:

Bring just under twice the volume of water to the rice to boil, adding the rice and a pinch of salt

to taste, reduce the heat, cover and cook for 10-15 minutes by which time all the water should

be absorbed. Remove from the heat and allow to stand for 5 minutes before removing the lid.

To cook brown rice

Rinse the rice first, then cook in a heavy-based saucepan with a tight fitting lid. The general rule

is one measure of rice to two or two and a half measures of cold water. Bring to the boil, then

reduce the heat, cover the pan and simmer gently for 40-50 minutes. Do not remove the lid

during this time as the steam plays an essential part in the cooking process. After about 45

minutes the water will have been absorbed and the rice will be tender with a delicious chewy

texture. Another way to cook rice is to gently toast it in a dry pan for a few minutes, then add

the water and cook as above.

Try the following variations, each with 175g rice:

Cumin Rice: Cook basmatirice and cool. Heat 1 tbsp. ghee, add 2 tsp. cumin seeds and

fry to release aroma. Add cooled rice, a handful of freshly chopped coriander and a little

lemon juice.

Lemon rice: Cook rice and add a handful of chopped cashew nuts. Heat 1 tbsp. ghee,

add tsp. mustard seeds and heat till they pop. Add to rice with juice of one lemon

and tsp. turmeric. Garnish with shredded coconut.

Coconut rice: Fry one finely chopped onion and 2 chopped garlic cloves in 1 tbsp. ghee.

Stir in uncooked rice and 50g dessicated coconut. Add pinch of salt and just enough

water to cover rice. Bring to boil, cover and simmer until water absorbed. Stand for 5

minutes before serving.

Rice with almonds: Cook rice. Dry roast 50g flaked almonds and about 40 pine nuts.

Once rice cooked, transfer to bowl, mix with nuts and 3 tbp. each of chopped parsley

and coriander, a pinch of cayenne pepper and a pinch of chilli flakes.

Pilau rice: Cook rice and when water almost evaporated, add your choice from the

following: raisins, almonds, cashews, pistachios, and green peas. Add a cinnamon stick,

tsp. cardamom powder, a few cloves, a bay leaf and a pinch of salt, along with a little

more water. Stir well, cover and leave for 20 minutes.

Healthy fried rice: Steam a mixed selection of vegetables (eg: carrots, cabbage,

broccoli). Cook rice. Heat 1 tbsp. ghee and add teaspoon cumin, turmeric, and ground

coriander. Add vegetables, salt, tsp. cardamom powder and then rice. Mix well and

serve.

Classic Ayurvedic Rice dishes: Tridoshic Mung dhal Kitchadi:

This recipe plays a key role in Ayurvedic nutritional healing, especially during illness and

detoxing. It is also widely eaten by sadhus, who leave it to cook while they are

meditating. Mung dhal is tridoshic, and together with rice provides a complete source of

protein. If you are doing a lot of pranayama or live in a cold climate, be sure to add the ghee.

Especially easy to make in a rice cooker (pictured). Brown rice or barley may be substituted for

the basmati rice to make the dish heartier. If you have good agni, you can try making kitcheri

with split urad (black dhal)which is higher in protein but harder to digest. This dhal is

considered the equivalent of meat in Ayurveda.

To make a tridoshic kitchadi:

1 cup basmati rice; 1 cup yellow or green mung dhal; 1 inch chopped ginger (for vata and kapha,

warms, potent digestive stimulant), 2 tbsp. shredded coconut; 1 handful of coriander

leaves,3 tbsps. ghee or coconut oil; 3 bay leaves (warms, digestive), 1.5 inch fresh cinnamon

bark, 5 cardamom pods, 5 cloves, 10 black pepper corns, teaspoon each of turmeric, cumin

seeds, fennel seeds, 1 pinch of hing. Optional: one cup of diced carrots or celery; fresh lemon

juice (to increase agni) and chopped coriander leaves to serve.

Soak dhal for a few hours to make it more digestible. Wash rice and dhal separately in at least 2

changes of water. Blend the ginger, coconut, coriander and cup water. Heat large saucepan,

add ghee, cinnamon stick, cloves, cardamom, peppercorns, fennel seeds, cumin seeds and bay

leaves. Stir for a moment until fragrant. Add blended items, then hing, turmeric and salt. Stir

until browned. Stir in mung dhal and rice and mix very well. Add 6 cups of water, cover and

bring to a boil for 5 minutes. Then simmer until dhal and rice are soft (25-30 minutes). You can

add vegetables that suit your constitution for a one pot meal.

Very simple kitchadi:

Use one cup of split moong dhal and one cup of basmati rice. Wash then add 6 cups of water.

Add salt and turmeric and bring to the boil the simmer till cooked (or use rice cooker). Add

pinch of cardamom and pinch of clove powder (not in Summer). Add a little cumin fried in ghee.

Kitchadi Khadi:

A delicious tridoshic combination of the above kitchari recipe and a buttermilk soup which can

be eaten at anytime of the year, for lunch or dinner. Very good for Irritable Bowel Syndrome;

with a cold as it pacifies Kapha and does not increase congestion; in pregnancy/ breast

feeding. Mix 200g of yoghurt with one and a half times the amount of water. Heat 1 tbsp ghee,

add teasp each of mustard and cumin seeds, some freshly grated ginger, chopped green

chilly, 2 chopped cloves garlic and 5 curry leaves. Once seeds have popped, allow to cool and

add to diluted yoghurt. Add fresh coriander chopped, a little salt and a pinch of turmeric and

chilly powder. Add 2.5 heaped teaspoons of chickpea flour or barley flour and mix well. Serve

hot. Vata types can add more ghee, Pitta can omit the garlic and chillies, and Kapha types can

use less ghee and more spices. Serve hot with either kitchadi or rice and chappatis.

Pulses: The essential protein element in Ayurvedic vegetarian cooking. In Summer- make the dhal

thinner so its easier to digest. In Winter you can eat it quite thick.

Basic dhal:

200g red lentils/ green whole moong dhal/ split green or huskless yellow dhal; 750 mls water, 1

tsp turmeric, 1 bay leaf, 2 tbsp. ghee, pinch of hing, 2 tsp mustard seeds, tsp cumin/ fennel

seeds, 2 tsp ground coriander, 2 tomatoes chopped roughly, 1 tsp salt; lemon juice, 4 tbsp fresh

coriander. Boil lentils, turmeric and bay leaf, simmer for 15 mins until tender; Heat ghee, add

mustard seeds, cumin, fennel, and hing until they pop. Add coriander, tomatoes and cook for 5

minutes. Add mixture to lentils along with some water if too thick. Cook for a few more

minutes. Add salt, lemon juice and coriander to serve.

Chick pea and Spinach Curry:

110g dried chick peas, teaspoon cumin seeds, teaspoon coriander seeds, 1 large onion

(diced), 1 carrot (diced); 3 cloves garlic, finely chopped, teaspoon turmeric, 2.5 cm ginger root,

75 g cashew nuts, 50g ground almonds, 220g spinach, a handful of freshly shelled peas, pinch of

salt, squeeze of lime, 130 ml coconut milk, 1 bunch coriander, chopped and some ghee for frying

(or coconut oil): Soak chick peas overnight and simmer for one hour till tender. Toast seeds and

grind with pestle and mortar. Heat 2 tbsp. ghee, fry onion, carrot, garlic, ground spices, cooked

chickpeas, turmeric and ginger using more ghee if necessary. Add cashews and almonds, stir

and add water to barely cover. Simmer for 25 minutes until almonds have thickened the curry.

Add spinach and peas and cook for 5 minutes. Season with salt and lime juice, adding the

coconut milk and half the coriander. Sprinkle remaining coriander on top. NB: Vata types should

avoid chick peas which are too heavy for them to digest.

Vegetables: The preferred Ayurvedic method for cooking vegetables is to saut them in ghee or steam in a

little water. Adding salt at the beginning reduces the cooking time. Excess raw vegetables are

not advised as they are heavy and hard to digest! Raw food is better in Summer, or at lunch

time when digestion is strongest.

Basic sauce for any vegetables: Add 1 tsp. teaspoon turmeric to safflower oil/ ghee, and

heat. Add water, cut vegetables, coriander powder, chilly powder, cinnamon and

cardamon. Blend a good handful of almonds and add to sauce with salt and a little

jaggery to taste.

Basic recipe for any vegetable eg: Okra. Wash, soak and dry okra, then slice. Fry in ghee,

with mustard and cumin seeds. When cooked add salt, turmeric and a little chilly

powder to keep things simple and get the taste of the vegetables. NB: Dont cover okra

when cooking or it becomes sticky!

For any dark green leafy vegetable: Toast 2 tbsp. sesame seeds until slightly golden. Stir

fry 4 cups chopped green leafy vegetables with 2 chopped garlic cloves, 1 tsp.chopped

ginger. Sprinkle with toasted sesame seeds and salt if desired.

Tridoshic Vegetable Curry: Heat 2 tblsp. ghee, add -1tsp. cumin, mustard seeds, ajwan

and pinch of hing. When seeds pop add tsp. turmeric and cayenne, then 4 cups mixed

chopped vegetables and salt. Stir to coat with spices. Turn down heat, cover and stir

after 5 minutes. Continue to cook on low for another 15 minutes until tender. Serve

with a wedge of lemon.

Salads:

Best eaten at lunchtime or in Summer as raw food is hard to digest.

Brown rice salad:

150g brown rice, pint water, 35 ml olive oil or tahini, 1 tbsp. lemon juice; 2 tbsp. chopped

herbs (parsley, basil, mint, lemon balm), 250g mixed vegetables (asparagus, avocados, carrot,

celery, cucumber, fennel), salt and pepper. Cook rice then toss with olive oil, lemon juice, fresh

herbs and diced vegetables. Season with s&p. Allow to sit for two hours. You can lightly steam

the vegetables to make more digestible.

Quinoa tabouli:

4 cups finely chopped parsley; 1 cup sprouted quinoa (soak for 8 hours and allow to sprout for

one day); 4 medium lemons; cup olive oil; 2 finely chopped cucumbers; 2 finely diced

tomatoes; 2 tablesp. dried mint; salt and freshly ground pepper. Drainquinoa and squeeze out

as much moisture as possible. Put in large bowl and place cucumbers and parsley on top. Blend

lemon juice olive oil, mint, s&p until smooth. Pour half over quinoa and marinate for hour.

Add remaining dressing and toss before serving.

Carrot- mint- coriander Salad:

Grate 2 cups of carrots, juice of one lime, chopped fresh mint, dash of honey and freshly ground

coriander seed.

Chappatis:

2 cups whole wheat/ rye/ spelt/ buck wheat/ barley flour; 1 teaspoon salt; 3/4 cup warm water;

1 tablespoon ghee (optional) to make about 12), teaspoon of ajwan/ cumin (to increase

digestibility, especially good for new mothers). Put the flour, ajwan, cumin and salt into a bowl.

Add the warm water and oil/ghee and mix to pliable dough. Leave to rest cover for at least 30

minutes- 1 hour. Then knead again well on a floured surface (for at least 10 more minutes- the

more it is kneaded, the lighter the bread will be). Turn onto a floured board, and make small

balls with dough. Press flat in hand, add some ghee and fold into four sealing corners well. Roll

out into chapatti shape by turning each time you roll, till paper thin. Heat a frying pan until

medium hot, and then cook each chapatti for 15-20 seconds on each side, turning when brown

spots appear underneath. Press lightly all over using a clean cloth and the chapatti will buff

up. You can also try cooking them directly on the gas. Wrap them in a clean cloth to keep them

hot and soft. A little ghee/butter on one side would make it tastier. To save time during busy

day, one can make the dough a day before and store in the refrigerator overnight. Put dough

and put in a warm room for an hour before rolling out.

Stuffed Paranthas:

Chop a small bunch of coriander leaves and small bunch of fenugreek leaves (methi) leaves.

Crush 2 cloves of garlic. Add to basic chappati recipe above, mixing garlic and greens in with

flour. Add teaspoon turmeric, and of cumin, 2 teaspoons chill powder, 2 pinches of hing. Knead

thoroughly then leave dough to rest for 30 minutes. Roll out and cook parathas as for chapattis.

You can make these with any green leafy vegetable such as spinach.

These are heavier to digest than plain chapattis, so best at lunchtime.

Chutneys and Condiments: A useful way to balance a meal eg: using coriander and coconut to cool or ginger to stimulate

digestive fire (agni). Serve at room temperature; keep for 1-2 days covered in fridge.

Data and Tamarind Chutney: Crumble spoonful of jaggary into saucepan with a little

water. In a bowl put a small block of tamarind paste (sour pulp, enhances digestion) and

hot water to make a paste. Sieve to remove seeds. Add to pan, along with dates and figs

and simmer with water for half an hour or longer to get the desired consistency. Keeps

for 2 months in the fridge.

Raisin and ginger Chutney: 1 cup (150g raisins), 2 tbsp hot water, 1 tsp chopped

ginger, tsp cayenne pepper, tsp salt; juice of half a lemon. Soak raisins in hot water

for 15 minutes then blend all ingredients, adding lemon juice last.

Green Chutney: Blend a bunch of fresh mint and coriander, 2 chillies (according to

taste!), one cup of lemon juice and 8 tomatoes with a good pinch of salt.

Coconut chutney: 2 cups desiccated coconut (or fresh coconut grated from a brown

coconut); cup ground almonds, 1.5 inch of finely chopped ginger, small green

chopped chilly, 1 tbsp. chopped coriander, 2 cups water, 2 tbsp. ghee, teasp black

mustard seeds, teasp cumin seeds, pinch of hing, 5 curry leaves, lime, tsp.

salt. Blend coconut, almond, ginger, green chilly, and coriander. Add water until smooth.

Heat ghee and fry remaining spices until mustard seeds pop. Pour into blender and add

lime juice, salt and gently mix.

Beetroot raita:

1 cup of raw, grated, beetroot, 1 tbsp ghee, teaspoon black mustard seeds/ cumin seeds, 1

pinch hing, 1 tablespoon chopped coriander, green chilli/ large pinch of cayenne, 5 curry

leaves; 1 cup plain yoghurt, pinch of salt. Add beets to yoghurt. Heat ghee, add mustards seeds,

cumin, hing till seeds pop. Add coriander, curry leaves and chilli. Mix and remove from heat,

adding to yoghurt once cooler. Spices make the yoghurt lighter. Beets are a blood tonic but can

aggravate Pitta in excess, coriander helps cool. You can also try substituting cucumber for the

beetroot in this recipe to make Cucumber raita. Best eaten at lunchtime as yoghurt is quite

heavy for the evening though the spices make it more digestible. Yoghurt can block the

channels so only eat a few times in a week. Dont eat plain yoghurt at night as it will form

mucous.

After dinner seeds for digestion:

cup fennel seeds, cup toasted coriander seeds (with hard outer shell removed, often roasted

with turmeric); cup sesame seeds, 1 tablespoon cumin seeds, 1 tablespoon ajwan seeds, 2

pinches of rock salt, 1 tablespoon hot water. Dissolve salt in hot water. Heat heavy cast iron

frying pan and roast fennel seeds for 2 minutes, stirring constantly until slightly brown. Sprinkle

on salt water and stir and toast until dry and fragrant. Pour into dish. Roast remaining seeds,

each kind separately for a minute or so until fragrant and slightly brown. Add to fennel seeds

and mix well. Store in glass jar and eat teaspoonful after meals for good digestion and sweet

breath.

Puddings and Teatime Treats: Puddings should be taken in moderation as heavy as they can inhibit digestion, creating toxins

(ama) and weight gain. Traditionally eaten at the beginning of an Ayurvedic meal, preferably

lunchtime, when digestion is at its peak.

Poached Pears- with Sweet Orange & Date Glaze

6 ripe but firm pears, 4 pitted dates, juice of one orange, 2 tsp maple syrup or date syrup, 1 tsp

ground cinnamon,, tsp fresh grated ginger, tsp grated orange zest, 2 tbsp shredded coconut

(optional). Peel each pear, leaving stalk and cut thin slice off base so it stands up. Place in sauce

pan with inch of water and bring to simmer. Add dates, orange juice, zest, and syrup, and

cinnamon, ginger and simmer until pears are tender (about 12 minutes). Remove ears and

place on serving plates. Continue to simmer liquid in pan, stirring all the time until it thickens

enough to spoon glaze over pears. Garnish with coconut to serve. For Kapha in moderation!

Stewed apples:

This comforting, old fashioned recipe is idea for balancing Vata in Autumn, as it involves eating

seasonal, organic food. Ayurveda considers cooked food as easier to digest than raw and this

recipe is no exception.

You need: 4 cooking or eating apples, peeled, cored and sliced;5 organic figs or dried apricots

(soaked in water overnight); 5 organic dates (dates are intensively sprayed with pesticides so

especially important to buy organic!), pitted and chopped OR two handfuls of raisins; 2 tbsps of

Agave syrup (a naturally low GI sweetener) maple syrup, jaggery OR brown sugar. Do not use

honey as Ayurveda considers it to ferment when heated with detrimental effects when eaten!

1/2 tsp each of ground cardamom, cinnamon and nutmeg or a teaspoon or mixed spice; 1 tbsp

grated fresh ginger; 4 cups of water. Add ingredients to saucepan, bring to boil and simmer

until apples are soft (10-15 minutes). Allow to cool a little and ready to serve if you like it

chunky, or else bland to a puree. Serve warm for breakfast or as an afternoon snack.

Tasty coconut pudding

1 tbsp. Ghee, 50g jaggery (or raw cane sugar), 100g desiccated coconut, 200 ml coconut milk,

250ml soya milk, tsp. Cinnamon, 1 tsp rosewater (optional), 3 ground cardamom pods, 3

heaped tbsp rice flour. Add a little water to desiccated coconut to soak. Place ghee and jaggery

in pan and heat till sugar starts to melt. Add soaked coconut, spices, coconut milk and soya

milk, bringing to boil. As soon as liquid is hot, gradually adding the rice flour and beat with hand

whisk to prevent lumps. Stir over heat for 3-4 minutes and the pour into a nice bowl to set for 2

hours or eat warm.

Hindustani Halva

Often served warm as a breakfast treat and as prasad after satsangs at Sivananda

Centres. 200g course semolina; 250ml water; 50g ghee/unsalted butter; 1 tsp. ground

cardamom; 50g cashew nut pieces; 50g raisins, 150g jaggery.Toast semolina in a hot dry frying

pan, stirring constantly until it browns slightly and gives off a nutty aroma. Stir in ghee/butter

and set aside. Toast cashew nuts in a hot dry pan until slightly browned and set aside. Put

jaggery and water in a pan and bring to the boil. Reduce the heat and mix in the semolina,

ground cardamom, raisins and cashew nut pieces. Cook, stirring continuously, until the mixture

has thickened. Remove from the heat and spread the mixture evenly on a serving plate. Leave

to cool, then score into diamond shapes to make serving easier.

Sweet Carrot Halva

3 large carrots, water, ghee, jaggery, 4 cardamom pods ground, teaspoon cinnamon, 2 tbsp

ground almonds or dessicated coconut, cup of soya or rice milk.Finely grate the carrots (or

other vegetables- this is important as thick grating wont look so appetising!) and add to

saucepan. Add all other ingredients (except soya/ rice milk). Simmer with lid on a low heat for

20 minutes until carrots are soft. Add soya/ rice milk to loosen the mixture. As an alternative,

halva can be made with carrots (or sweet potato or courgette).

Kheer

Boil 750ml milk with 2-6 teaspoons of basmati rice. Add sugar/ alternative sweetener (NB: one

without a strong taste, such as jaggery, which would spoil the taste of the kheer), ground

cardamom and ground almonds and a handful of raisins. Delicious and filling. You can try the

following variations on the basic kheer recipe: Add two teaspoons of Shatavari and cardamom

to make a cooling, antacid recipe, good for women, and an aphrodisiac.

Indian Rice pudding

6 cups milk; 1.5 cups basmati rice; a few strands of saffron, 15 cardamom seeds (not pods!), 2

tablespoons date syrup, cup raisins, cup toasted sunflower seeds, cup dessicated

coconut. Wash rice until water runs clear. Combine rice, milk, saffron, raisins, and cardamon

seeds and cook on low heat for about an hour. When rice is done, stir in sweetener, garnish

with the coconut and toasted sunflower seeds and serve. NB: You should not eat this pudding

with weak digestion as it is heavy to digest! It gives strength to all the bodys tissues, and is

especially good for sperm!

Sivananda Yoga Cookie Recipe

These are served at Sivananda Yoga Centres. Delicious!

250g rolled oats

100g wholewheat (or spelt flour)

150g brown sugar

50g raisins

50g nuts/ seeds/ dessicated coconut

1 1/2 tsp each of ground cinnamon and ginger

1/2 tsp nutmeg grated

1/2 tsp baking powder

200ml oil or ghee

200ml water

Preheat oven to 200 centrigarde/ 400 F/ Gas mark 6. Oil 2 baking sheets or use greaseproof

paper. Combine dry ingredients in a bowl, add oil and mix. stir in enough water to make a firm

texture. Take a ping pong ball sized amount and shape into cookie shape (about 10cm in

diameter). Repeate with rest. Bake in oven for around 15 minutes until golden at edges. Cool on

a wire rack. Try experimenting with adding goji berries, raw cocoa nibs etc.

Raw Energy Balls

cup raw tahini, cup desiccated coconut, 1 cup of dates/ raisins/ figs/ dried apricots; cup of

nuts or seeds (peeled almonds, cashews, sunflower, pumkin, walnut, hazlenut etc). To coat the

balls- dessicated coconut, sesame seed, ground almonds, raw cocoa powder.

Put all ingredients in blender and mix on maximum speed until firm enough to handle. Roll

mixture into bite sized balls. Then coat in then in dessicated coconut, ground almond, sesame

seeds or raw cocoa powder. You can chill for an hour before serving or enjoy straight away. You

can also experiment with adding any superfoods such as goji berries, raw cocoa nibs, lacuma,

favourite nut butters. whatever you can think of! If you find dried fruit hard to digest, you can

soak it in warm water for a few hours before making these. If you do this, they need to be

stored in the fridge, but they wont last long. Children really love getting their hands sticky

whilst making these healthy snacks. Perfect for lunch boxes too.

Flapjacks

15 organic chopped dates, 125 g ghee, 150g brown sugar/ jaggery/ date syrup/ brown syrup, 2

teaspoon cinnamon, 3 ground cardamom, large handful of sunflower and pumpkin seeds, large

handful of raisins; 500g of rolled porridge oats, rice/ soya milk. Put dates in pan with a little

water and cook for 5 minutes until soft then blend into a thick paste. Add ghee and crumbled

jaggery into the pan and melt over a low heat. Add the spices, seeds, fruits and enough oats to

make a thick consistency, mixing all ingredients. Add some rice or soya milk and stir th mixture

over heat for a few minutes, adding more oats to bulk up the mixture. Cooking the oats in this

way makes them soften and the flapjack bind. After 5 minutes of cooking, pour onto a baking

sheet or in a flat oven dish and flatten down with a spoon. Place in a preheated oven and bake

for 30 minutes at 160 degrees Celsius/ Gas mark 4 until they are golden brown on top.

Drinks: Teas can be made with freshly ground herbs and spices, for every day use or as remedy for

colds and other ailments. Make your own tea by bringing all ingredients to the boil for 20

minutes. Cool for a few minutes and then strain.

Vata tea- equal parts of ginger, cumin and coriander

Pitta tea- equal parts of cumin, coriander and fennel

Kapha tea- equal parts of ginger, cinnamon and a pinch of clove

Hot milk recipes:

1 cup of milk, 2 tsp. organic almond powder, 2 cardamom pods, 5 strands saffron, pinch of

nutmeg.Put all ingredients in a pan and heat till boiling. Allow to cool and add sweetener if

desired (honey, jaggery etc). You can also use the following Ayurvedic herbs with milk/ milk

substitute for specific disorders:

Ashwagandha & Shatavari - for stress, nervous disorders, aphrodisiac and general tonic.

Date milk- back pain, fatigue, aphrodisiac, general tonic

Saffron and almond- proteins, vitamins, energy booster

Raisin and fennel- regulates stomach, decreases acidity, for constipation and weak

digestion

Rose milk- cooling and refreshing, with constipation, excellent for aggravated Pitta

dosha

Chai:

Boil 3 cups of water with4 cloves, 2 pinches of ground nutmeg/ cinnamon/ cardamom, inch

piece of fresh ginger for 5 minutes. Add 1 teaspoon rooboish/ black tea/ lemon grass and

simmer for 2 minutes. Add 1 cup of milk/ dairy substitute and heat until hot. Add 2 teaspoons

of sweetener of choice and serve (NB: Cardamon helps neutralise the effects of caffeine tea)

After dinner mint tea:

Use a large bunch of fresh mint in a tea pot of hot water, with 1 tsp. sweetener. Leave for 5

minutes then serve.

Digestive Herbal Wine:

1 bottle organic red wine/ non-alcoholic wine. 1 teaspoon each of cinnamon, cardamom, clove,

ginger, fennel. teaspoon of cumin, coriander, nutmeg, black pepper. Heat wine to just under

boiling, then remove from heat and add herbs. Cover and steep for 10 minutes. Strain herbs

(through a cloth if powdered herbs were used) and serve warm.

Lassi (buttermilk)

Aids digestion at end of meal as increases Pitta. Blend 2 cups of water with cup plain yoghurt,

skim off the fat that rises to the surface, add 2 pinches of ginger and cumin powder. For Vata

types, add a little rock salt; for Pitta types a little jaggery; for Kapha types a little dried ginger

powder and black pepper. Or try:

Pachak Lassi: Add 1 inch of fresh ginger, teaspoon cumin seeds/powder, pinch of salt,

1 tablespoon chopped coriander to garnish. Balances all doshas.

Spicy Lassi:2 tablespoons sugar, (or less) 1/2 teaspoon fresh, grated ginger or tsp. Dry

ginger, teaspoon ground cardamom. Good for all doshas.

Sweet lassi: 2 tablespoons sugar, 1 drop of rosewater.

Ayurvedic Diet & Weight Loss

In Ayurveda, Charak Samhita describes eight different types of bodies that are disease prone.

Out of these, the obese body is described as the one afflicted with the most diseases and

troubles. Obesity is the condition or physical state of the body when excessive deposition of fat

takes place in the adipose tissue.

Extra fat puts a strain on the heart, kidneys, liver and the joints such as the hips, knees and

ankles and thus, overweight people are susceptible to several diseases like coronary

thrombosis, high blood pressure, diabetes, arthritis, gout, liver and gall bladder disorders. Chief

cause of obesity is overeating, irregular eating habits and not following the rules of eating or

mixing non-compatible food items in one meal.

To decrease weight and get rid of obesity, three things must be kept in mind:

1. Controlling eating habits.

2. Regular exercise.

3. Avoiding the causes of weight gain

Early morning

Juice of half a lemon mixed in a glass of warm water and a teaspoon of honey.

Breakfast

Wheat or Mung bean sprouts and a cup of skimmed milk.

Midmorning

A glass of orange, pineapple or carrot juice.

Lunch

Salad of raw vegetables such as carrot, beet, cucumber, cabbage, tomatoes. Steamed or boiled

vegetables Whole grain bread or whole wheat chapatis (Indian bread) and a glass of buttermilk.

Roasted cumin seeds, green coriander leaves, a little salt and some grated ginger mixed in the

buttermilk.

Mid-afternoon

Coconut water, Dry fruits, Lemon tea, Fresh vegetable soup

Dinner

Whole grain bread or chapatis Steamed vegetables Seasonal fruits except banana and apple.

Home Remedies for Losing Weight

Increase the quantity of fruits and vegetables and low calorie foods.

Avoid intake of too much salt as it may be a factor for increasing body weight.

Milk products like cheese, butter etc. and non-vegetarian foods should be avoided as

they are rich in fat.

Mint is very beneficial in losing weight. A chutney of green mint with some simple spices

can be taken with meals. Mint tea also helps.

Spices like dry ginger, cinnamon, black pepper etc. are good for losing weight and can be

used in a number of ways.

Regular intake of carrot juice.

Avoid rice and potato, which contain a lot of carbohydrates. Among cereals wheat is

good.

Vegetables like bitter gourd (Karela), and bitter variety of drumstick are useful in losing

weight.

Honey is an excellent home remedy for obesity. It mobilizes the extra deposited fat in

the body allowing it to be utilized as energy for normal functions.

Dosage: One should start with small quantity of about 10 grams or a tablespoon, taken

with hot water early in the morning. A teaspoonful of fresh lemon juice may also be

added.

Fasting on honey and lime- juice is highly beneficial in the treatment of obesity without

the loss of energy and appetite. For this, mix one teaspoon of fresh honey with the juice

of half a lime in a glass of lukewarm water.

Dosage: Take several times a day at regular intervals.

Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into

fat. Hence, it is of great value in weight reduction.

Exercise is an important part of any weight reduction plan. It helps to use up calories

stored in body as fat. Walking is the best exercise to begin with and may be followed by

running, swimming or rowing.