Lose Weight and Feel Great… the Ayur vedic Way · Are you ready to lose weight and feel great using ancient ayurvedic principles? If you are new to ayurveda or have been studying

Lose Weight and Feel Great…the Ayurvedic Way

Trupti Gokani, MD & Jackie RossbachBoard Certified Neurologist/Ayurvedic Wellness Counselor

Trupti Gokani, MD1332 Waukegan RoadGlenview, IL 60025

2245211212

[email protected]

© 2015 Zira Mind and Body

2Feel Great and Lose Weight the Ayurvedic Way© 2015 Zira Mind and Body

Table of Contents

Introduction

Part 1: What is in a Diet? How to Eat for Your Mind-Body Type

Part 2: The 15 Healing recipes

......................................................................................3

…………7

..........................................................27

2

© 2015 Zira Mind and Body 3Feel Great and Lose Weight the Ayurvedic Way

Acknowledgements

For the many who know the authentic me, they realize that my true passion comes from eating food that is energizing and healthy. I love spices and flavors combined in unique ways.

I would like to give deep thanks to Jackie Rossbach, my research assistant who put great efforts into organizing and writing many of the topics in the Part 1 of this book. The two people I would like to first acknowledge are my mother and my mother-in-law. Both of them have shown me not only how to enjoy Indian food in unique ways, but have emphasized the importance of eating at home and preparing meals from scratch.

I thank my family, my husband, Binal, and my two children, Ariya and Arman, for allowing me to delve into the health benefits of food by cooking meals that are healthy and supporting me through this journey.

Introduction

Are you ready to lose weight and feel great using ancient ayurvedic principles? If you are new to ayurveda or have been studying it for years, this book will help you advance into using spices and foods in a way that you have not in the past.

The goal is simple. We want you to learn a few concepts, become familiar with basic principles and perfect some key recipes. All recipes are tridoshic, which means they are good for Vata, Pitta or Kapha types.

If you do not know your type, or have no clue what a dosha is, please first visit www.ziramindandbody.com and learn your specific doshic type based on your current state. This is your unique mind-body state. There will be exceptions or recommendations with each recipe to help pacify certain dosha imbalances.

Here I was, having the typical Gujarati meal of Roti (an indian tortilla), a subji (vegetable dish), dal (lentil soup) and rice. We often had this with kachumber (carrots, cucumbers and lettuce in lemon, salt and chili powder) and yogurt. Another typical meal was Khichari, a rice and mung bean dish that is known as one of the best detoxifying dishes.

Not the typical high school dinner, huh?

As I began treating patients with migraines, mood disorders, digestive issues and hormonal complaints (to name a few), I realized that my exposure to eating well and eating healthy made it easy for me to make correct food choices.

1

2


Remember, Food is thy Medicine, let Medicine be Thy Food.- Hippocrates

Khichari dinner with Potato subji

2


After I completed my neurology training, I spent a few years studying Ayurveda. After I finished my certification in ayurveda, I decided to empower my patients and mysefl with this knowledge. In ayurveda, the path to healing the body begins with changing your diet. Foods are considered healing and therapeutic. Healing the digestive system is the first step to healing the mind and body.

Here is where I faced a problem, and it was not an easy one to handle in my busy practice. In between prescribing medications, supplements and performing injections, I needed to find time to educate on diet.

I understand the challenges to eating well. Many of you are busy with kids, family and work, and are not equipped to prepare meals at home based on their lack of time and knowledge needed to create satisfying dishes. When meals were carefully chosen and prepared, we were surprised with how they often defied ayurvedic principles of healthy eating. Well intentioned patients who thought they were doing the right thing by eating salads, increasing protein and avoiding sugars, for example, were still feeling tired, moody and stricken with headaches.

2


Why was this happening?

After practicing for over ten years, here is what I found:

Issue #1 Most of us were not taught how to eat for our Mind-Body (Dosha) type.

Solution We will address this unique approach in a simplified fashion in this book. Each of you will do a basic dosha quiz and use that as your guide during this book. You will understand how to evaluate foods based on their tastes and determine how to use taste to guide you in food selection.

Issue #1 We have not been taught the ayurvedic principles to eating.

Solution We will teach you the principles. These principles may seem very simplistic at first glance. Please keep in mind that many of these principles are based on thousands of years of knowledge on how our bodies best process and absorb the foods we eat. Do not ignore these principles. The first step to healing begins with honoring these principles, and that is why I have presented them first. Do not move on until you can incorporate some of these principles into your daily lives.

Issue #2 The time element to preparing meals. The idea of cooking a meal may be foreign to many and even scary for some of you! Growing up with fast foods or processed foods may be the rational for some. For many of you, you may have had wonderful exposure to home cooked meals, but the current pace of your life may be too busy to prepare healthy meals. Don’t worry, I get it…

Solution This book is meant to be an easy introduction to quick and easy meals. The goal is to have you practice the 15 recipes in this book, then advance on when you are ready for more! My goal is to expose you to the 6 tastes and allow you experience cooking in an ayurvedic fashion.

How to Use this Book

Do your Dosha Quiz, if you have not done so. Visit www.ZiraMindandBody.com or read more about doshas in my book, The Mysterious Mind: How to Use Ancient Wisdom with Modern Science to Heal Your Headaches and Reclaim Your Health.

Are you V, P or K type? Take the Quiz! http://www.ziramindandbody.com/dosha-quiz

Are you a combination? Visit the blog section of my website to learn how to interpret the results.

Part 1: What is in a Diet?How to Eat for Your Mind-Body Type


2


It is challenging nowadays. With the many diets and food restrictions that are recommended, which one are you supposed to follow? Here we will review the various options and food restrictions that you need to be familiar with to help your neurological condition.

Migraine-Triggering Foods

For the many of you who have migraines, here are some foods you should consider avoiding.

Do this ONLY if they trigger your headaches.

Tyramine is an amino acid found in the body that also forms naturally during the breakdown of

the proteins in aged and fermented foods. Increased levels of Tyramine in the body from a diet

high in Tyramine can result in cluster headaches or migraines, as well as other common

symptoms like nausea, sweating, increased heart rate, and dilated pupils. Below is a list of

some foods that contain high levels of Tyramine:

Aged cheese: Blue Cheese, Brie, Cheddar, Feta, Gorgonzola, Mozzarella, Muenster, Parmesan,

Swiss, Processed cheese

Alcohol: Red wine (more than white wine), beer (also contains gluten) champagne

-likely due to preservatives but also impairs liver detoxification

Processed Meats, Poultry and Fish: Smoked, dried or cured meats, deli and lunch meats, hot

dogs, sausage, bacon, salami, beef-jerky, sardines

-likely due to preservatives

Canned and pickled foods: Olives, pickles, sauerkraut, canned soups, veggies, etc

- cans have aluminum which is not good for the brain, preservatives

Soy products and other beans: Soy sauce, teriyaki, tofu, miso soup, broad (fava) beans

- fermented soy may be healthier, but can increase pitta state

Fruits Citrus fruits: Other Chocolate (contains theobromine, phenylethylamine and caffeine),

some nuts (including nut butter), sourdough bread, left-overs (contain histamine)

2


Alcohol consumption alters blood vessel tone and impairs liver detoxification. When vessels

expand in the brain this can cause headaches. Darker liquors and red wine that contain

tyramine are the most common migraine triggers. Tyramine can induce the release of certain

neurotransmitters. Typically people who are prone to headaches or migraines can develop a

headache within an hour or less after consuming alcohol. For some, even the smell of alcohol

can be a trigger for headaches. Exposure can lead to a series of headaches that can last a few

hours or even days. Alcohol also causes dehydration and depletion of magnesium, which

typically is the source of the hangover headache people experience several hours after

drinking or the following day. Since alcohol has been known to deplete magnesium, which can

lead to headaches, it is important to take magnesium daily to prevent headaches from

occurring with alcohol exposure. Per our research, European wines without preservatives are

less likely to trigger a headache.

2

1. Alcohol

Food Additives, such as nitrates, aspartame, other artificial sweeteners, food coloring, yeast

extracts and MSG (monosodium glutamate) can cause headaches to occur within 20-30

minutes after consumption. These can be hidden so please read labels carefully. These types

of headaches are described as pain across the front or sides of the head, and can feel

different than a typical migraine. With these attacks, one may experience dizziness, chest

pressure, a burning sensation in the chest or neck, and/or flushing of the face. Generally

headaches will cease with the elimination of food additives in one’s diet.

2. Food Additives

Cold Foods, like ice cream can cause “brain-freeze” type headaches. These headaches

happen more frequently when a person is over-heated and then consumes a very cold food or

beverage. Be careful not to shift your dosha from Pitta to Vata too quickly. In the first 30-60

seconds after consumption a sharp pain will set on in the middle of the forehead and can last

up to two minutes. Sharp pain signifies Vata discomfort. This can be the start of a more

severe migraine for people prone to migraines that can last several minutes to hours.

3. Cold Foods

2


Caffeine is a stimulant used in many medications to treat headache symptoms, however, the

overconsumption of caffeine in pill form, coffee, tea, chocolate, and other caffeinated

beverages and foods can cause rebound headaches. Caffeine should be used cautiously and

under doctor supervision if you have headaches. If you have chronic headaches, caffeine

should be eliminated from the diet to ensure you are not in rebound. Once the caffeine wears

off from first consumption, the body goes through withdrawal. Withdrawal can last until more

caffeine is consumed or for people who are weaning off the drug completely it can last several

days to weeks. Caffeine headaches are usually described as starting behind the eyes and

moving towards the front of the head.

Remember Excedrin migraine has caffeine, too. Caffeine can have a negative impact on the

adrenal glands thus one must caution if in adrenal fatigue.

2

4. Caffeine

Milk, yogurt and especially cultured products

like sour cream, cottage cheese, and buttermilk

can cause headaches due to its pro-

inflammatory effects. Make sure the dairy you

consume is not from cows injected with growth

hormone.

Histamine, the chemical produced during an

allergic reaction to dairy causes inflammation in

the sinus cavity, which leads to mucus build-up,

congestion and the pressure headache which is

often in the frontal area. These headaches are

more frequently seen in people with a

sensitivity or allergy to dairy, but can happen to

anyone, especially during Kapha season of

spring/fall.

5. Dairy

2


Understanding the Diets

Raw Food Diet

Description:

A raw food diet consists of eating uncooked, unprocessed foods 75% or more of the time. Raw foods are also known as “live foods” because they are said to be living, meaning they contain all of their natural enzymes which are usually lost during the cooking process.

Foods:

Many people who eat raw are also vegan; however some people do eat raw beef, chicken, fish and eggs. The types of foods that a raw diet consists of are raw fruits, vegetables, dried, raw nuts, grains, breads, beans (garbanzo, adzuki, and lentils are a few that are suitable for eating raw after soaking overnight), raw oils and coconut butter, freshly squeezed fruit or vegetable juice, herbal teas, fermented foods like sauerkraut, raw herbs, spices and honey, raw fish, beef, prosciutto, non-pasteurized, non-homogenized milk, raw milk cheese, yogurt, and organic eggs.

Benefits:

Many of the health benefits people experience from eating raw include increased energy from the natural enzymes, better sleep and less sleep required, weight loss, better digestion, more regularity in bowel movements from the increased fiber that raw foods contain, improved immunity from vitamins and antioxidants, and improved mental clarity.

As you will see in the Ayurvedic section, raw foods are beneficial in limited amounts for Pitta or Kapha types or those on a cleanse, but eating solely raw foods can be very Vata provoking. This diet can lead to a feeling of ‘ungroundednessl, lack of focus, restlessness, constipation, gas and bloating for some.

Followers of the raw food diet believe that when foods are cooked above 118 degrees Fahrenheit their natural enzymes are destroyed. Also, depending on the method of cooking, raw foodies believe that cooking causes chemical reactions, whose toxic bio-products can be destructive to your health.

2


Vegan Diet

Description:

The vegan diet is a vegetarian diet that avoids the consumption of any food containing animal products, including eggs, dairy, and all other foods that include ingredients derived from animals. Many Vegans do not want to eat animals or animal products for ethical reasons and some believe that animal proteins contain hormones that are not meant for human consumption. The belief is that eating these foods with animal hormones may increases the likelihood of developing cancer, heart disease, diabetes, and other illnesses and disorders.

Foods:

Vegans eat plant-based foods such as fruits, vegetables, whole grains, legumes (including beans and peas), nuts and nut butters, seeds, breads, and soy. Sometimes for protein, soy may be consumed multiple times per day or week. With the increasing awareness of veganism, many products can be found at local grocery stores that replace animal-derived ingredients with plant- based ingredients which have made it more convenient to follow this diet.

Benefits:

Some of the health benefits from the vegan diet include improved cardiovascular health from the reduced consumption of saturated fats that typically come from eating meat and dairy. Meat also increases acidity in the

.reihtlaeh si eveileb ynam taht etats enilakla erom a ni eb ot ydob eht swolla yriad dna taem gnidiova suht ydobAlso, this diet leads to an increase in carbohydrates and antioxidants, which produces more energy. Antioxidants are believed to help protect your body from some cancers, lowered blood pressure from high consumption of whole grains, lowered cholesterol, and increased vitamin C, D, E, fiber and potassium levels for better digestion and immunity.

2


Mediterranean Diet

Description:

The Mediterranean diet is derived from parts of Europe along the Mediterranean Sea, such as Spain, Italy, Greece and Portugal, all having their own variations of the diet. The diet follows healthy proportions of certain foods with an emphasis on high consumption of fruits, vegetables, and legumes, as well as the use of olive oil in cooking. Some studies suggest that olive oil has one of the highest levels of antioxidants, as well as monounsaturated fats.

Foods:

The guidelines for eating a Mediterranean diet are as follows: One should base each meal on fruits, vegetables, whole grains, olive oil, beans, nuts, legumes, seeds, herbs and spices. At least twice a week fish and seafood can be consumed. Cheese, yogurts, and other dairy products, as well as red wine can be eaten daily to weekly in a low to moderate consumption. Poultry and eggs can be eaten moderately throughout the week, while sweets and meats should be eaten sparingly, red meats in particular just a two to three times per month. The Mediterranean diet also emphasizes the importance of being physically active and enjoying meals with others.

Benefits:

The Mediterranean diet is high in monounsaturated fats, which is known to lower cholesterol, hypertension, inflammation, and blood sugar levels. The daily consumption of fruits, vegetables, and red wine give the body antioxidants for protecting against cancer and other illnesses and conditions, as well as a high level of fiber for proper digestion, and vitamins to strengthen the immune system. A healthy balance of these types of foods has been known to prevent cardiovascular disease, diabetes, obesity, and cancer.

2


Paleolithic Diet

Description:

The paleolithic diet, also referred to as the “hunter-gatherer” or “caveman” diet is based off of the supposed diet of our ancestors who lived 10,000 years ago during the paleolithic era. Because this period is pre-agricultural, paleolithic eaters do not eat grains, beans, dairy products, processed oils or refined sugars and salts. Those who follow the paleo diet believe that many modern-day diseases, such as cancer, diabetes, and heart disease can be avoided by eating foods that are in-line with our genetic ancestry. The paleo diet also underlines the importance of exercise similar to that of the caveman – walking for lengthy periods of time, regular lifting, and activities requiring short bursts of high-energy activities.

Foods:

Paleolithic dieters eat unprocessed whole foods, such as lean meats, poultry, fish, eggs, vegetables (including root vegetables and squash), fruits, nuts, seeds, mushrooms, fresh and dried herbs, spices, and good fats like coconut oil, olive oil, and clarified butter. Unlike several other diets, the paleolithic diet avoids eating grains or legumes of any kind and vegetable seed oil like soybean, peanut or corn oil. The paleo diet consists of a daily consumption of meat, poultry, or fish.

Benefits:

Paleolithic advocates base their theory off of the fact that it is not necessarily the consumption of fats themselves that causes weight gain, rather it is the carbohydrates that cause fat tissue to accumulate and hold on to fat in the body. The fructose found in carbohydrates not only causes weight gain, but also increases blood pressure, blood sugar and insulin levels, resulting in diabetes, heart disease, and cancers. The benefits seen from eating as a “hunter-gatherer” are decreased blood pressure, blood sugar, cholesterol, and body weight, and an increase in muscle mass and levels of Omega-3 fatty acids, which aid in brain function.

2


Vegan Diet

Description:

The anti-inflammatory diet is known for healing the body by controlling inflammation in the body based on the foods you eat. It focuses on eating a variety of healthy, unprocessed foods that have anti-inflammatory properties. The diet eliminates foods that are pro-inflammatory, such as Omega-6 fats found in processed foods and in certain oils such as corn, peanut, soybean, and sunflower oil. The diet also eliminates trans-fats and refined carbohydrates. If you are prone to specific allergies say to dairy or wheat, these should also be eliminated from your diet. Followers of the anti-inflammatory diet say that inflammation in the body is what causes disease and poor health.

Foods:

The anti-inflammatory diet is similar to that of the Mediterranean diet. It stresses the importance of eating healthy Omega-3 fats found in fish, olive oil, avocado, and nuts. It recommends a low intake of protein from animal meat as well as whole fats from dairy. You should have a good source of whole grains, legumes, and plenty of fresh fruits and vegetables. The anti-inflammatory diet emphasizes the importance of using anti-inflammatory spices and herbs that contain phytochemicals, such as ginger, turmeric, black pepper, cayenne pepper, cinnamon, basil and rosemary, to name a few.

Benefits:

The anti-inflammatory diet is not necessarily a weight loss diet; although you will most likely experience weight loss if this is a big step away from your previous diet. It focuses on overall optimal health and a life of longevity. The anti-inflammatory advocates say that excess inflammation in the body can lead to poor health, allergies, and disease. By eliminating foods that cause inflammation and by consuming more foods, spices, and herbs that fight inflammation many disorders can be prevented. Some of these disorders include allergies, arthritis, headaches, appendicitis, Alzheimer’s, heart disease, and several types of cancer.

Why I Love the Ayurvedic Diet

The beauty of eating ayurvedically is that you can choose any of the diets above and modify it for your needs. For example, if you prefer to avoid meat, you can be vegetarian, but also make sure you are eating for your specific dosha (mind-body) type. Over the years, the more you can follow the ayurvedic approach, you will soon realize it is not as much as a diet, but a guide to eat to balance your basic nature. If your nature is a heated, “fire” nature, you may need to have more cooling foods to ensure your mind and body stay cool and balanced.

1

2


The Ayurvedic Diet

Description:

.noitutitsnoc ydob ruoy no desab sdoof sdnemmocer taht ecneics dlo raey 0005 no desab si teid cidevruyA ehTThe belief is that all living plants and animals have a specific nature of air, space, fire , water and/or earth elements. Certain fruits or vegetables have more fire element, while others have more water element. We should eat foods that balance our own unique elements For those who are fire types, for example, eating fire foods may increase fire symptoms in the body. The goal is to eat to balance your nature. Food is truly medicine as if you eat in the right way, you will keep your mind and body in balance. With this sytem, you can follow elements of a vegan, paleo, vegetarian or anti-inflammatory diet and still follow ayurvedic principles. In addition to the types of foods one should eat, there are principles of eating that all should follow whilc following this diet.

Step #1 Before you start cooking, follow the basic principles:

Most disease is due to Vata imbalance. Remember that the Vata, wind

state can increase the Fire state. Thus all of these recipes will balance

all three states.

2


Guidelines for all Dosha Types:

• Lunch should be your Biggest Meal. Eat between 11am-1pm

• All drinks MUST be lukewarm, no iced drinks

• Dinner before 7pm

• Bedtime 10pm

• Favor cooked foods and soups

• Avoid raw vegetables when possible, occasional salad at

lunch time is fine (especially if Vata- gas, bloating, constipation)

• Avoid Spicy, hot, sour and fermented foods (especially if

Pitta- reflux, nausea, diarrhea)

• Principles- eat your meal over 20 minutes—chew slowly

Think how bad it’s going to make you feel rather than how good it will taste!

Extra Pearls: • Keep moving during day—don’t say in a fixed position

• Keep sipping on CCF (Cumin, Coriander, Fennel) tea

• Go to bed on time- 10pm bedtime and 6 am wake up

• Sleep during 10pm-2am decreases Pitta fire

At this stage, please do your dosha quiz (visit http://www.ziramindandbody.com/dosha-quiz

Depending on your final Dosha score, review the conceptson the next page.

2


Vata Dosha Balancing Guidelines and Foods

Vata dosha types, with their tendency to get “windy” and “cold”, need to avoid foods that are cold and dry.

Vata is the wind or space element, like winter. The characteristics of someone who is

predominately Vata are being of small frame, having drier hair and skin, may be described as

flighty or in the habit of moving from one thing to the next quickly. Too much Vata provoking

elements in one’s diet and lifestyle will lead to imbalance, which can be seen in the following

ways: fast heart rate, shortness of breath, dry skin and hair, poor blood circulation to hands

and feet, forgetfulness, anxiety, constipation, and restlessness. Some of the more severe

conditions of prolonged Vata imbalance are arthritis, hypertension and heart palpitations. To

avoid an imbalance in Vata, the below lists foods and habits to reduce or avoid.

Foods to Avoid:

• In General - light, dry and crunchy foods, cold bitter and astringent tastes • Dairy – soy milk, other dairy is OK - organic, low-fat recommended and consume at room temperature if possible • Vegetables – astringent and bitter veggies like green leafy vegetables, peas, potato, broccoli cauliflower, cabbage, celery, squash, sprouts, ripened eggplant, onion, radish, tomatoes and raw vegetables • Fruits – unripe, dry and light fruits like guava, cranberries, apples and pears • Legumes - all except yellow mung beans and red lentils • Grains - Barley, corn, millet, rye, buckwheat, raw oats • Nuts & Seeds – peanuts • Sweeteners - White or any processed sugar • Spices - Cayenne, chili peppers and other very hot spices

Habits to Avoid:

• Skipping meals, talking or watching TV while eating, eating in a hurry • Stimulants like smoking, alcohol, junk food, sugar, caffeine • Long periods of exposure to cold weather or air conditioning • Excessive talking, traveling and moving • Excessive worry, stress, anxiety

2


Habits to Do:

• Maintain a daily routine including meal time • Practice gentle, regulated and grounding exercise like yoga • Get enough sleep, 10pm bedtime • Create a peaceful, quiet environment for yourself • Save time for expressing your creativity • Do not block emotions

General Principles for Vata types:

• Eat warm, cooked foods, well-oleated

• Avoid light, dry, crunchy food.

• Avoid raw vegetables and salads if possible

(if you must have, only allow limited amounts at lunch)

• Choose room temperature or hot beverages. No ice cold water

• Breakfast should consist of cooked cereal, cooked oatmeal, stewed fruits, or soaked

fruits- no dry cereal bars or cold fruits, warm chai is fine, too

• Avoid cold drinks and frozen desserts (such as ice cream, popsicles, frozen yogurt etc.)

• Dairy products such Yogurt, cheese, and sour cream should be eaten predominantly at

lunchtime

Remember that all meals should include 6 tastes:- sweet, sour, salty, bitter, pungent and astringent.

For Vata types, Favor sweet, sour, and salty tastes to keep the dosha in balance. Minimize bitter, astringent, and spicy (hot) tastes.

Use the following foods as a guide when shopping:If you have any specific allergies, please avoid these foods if listed below.

Grains: Oats, Wheat (choose sprouted if possible), Quinoa, Rice

Fruits: all ripe sweet, juicy fruits; apricots, avocado, banana, berries, cherries, grapefruit, grapes, guava, kiwi, lemons, limes, melons, mangoes, oranges, papaya, peaches, pineapple, plums, pomegranate, tangerines, strawberries.

2


Dried fruits (such as dates, figs, raisins, and prunes) should be soaked in water until soft before eating; Apples and pears only if sweet and juicy or stewed (cooked) since they have a cold/dry nature

Vegetables: artichokes, beets, bok choy, carrots, cucumber, green beans, radish, squash, sweet potato, tomato, zucchini, small amounts of raw greens and cauliflower is ok

Legumes: red lentils, mung beans (split or whole), urad dal

Dairy: butter, cream, ghee, milk (boiled and served hot as it becomes more digestible), yogurt, soft non-aged cheeses (such as ricotta, cottage cheese and cream cheese), panir (homemade cheese from milk), sour cream

Sweeteners: all sugar cane products, molasses, date sugar, fructose, honey

Oils: Sesame, Ghee, Olive oil, all oils generally ok

Nuts and Seeds: Chia, Flax, Pumpkin, Sesame, Sunflower

Spices: All spices are good- use them! Anise, Basil, Bay leaf, Cardamom, Cinnamon, Cloves, Coriander, Cumin, Dill, Fennel, Garlic, Ginger, Mint, Mustard seeds, Oregano, Salt

Meat (if not vegetarian): Chicken (Dark preferred), Eggs, Fish, Shrimp, Tuna , Turkey (Dark preferred)

2


Pitta Dosha Balancing Guidelines and Foods

Pitta is the fire element, similar to Summer. People who are predominately Pitta have a

medium build, generally are muscular, speak very clearly and to the point and can be

described as being competitive. Some common symptoms one may experience when Pitta

is imbalanced are inflammation, fever, heart burn, rashes and break outs, hot flashes,

ulcers, hostility, and high levels of stress. These symptoms can lead to chronic stress, early

balding or graying, heart disease and heart attack. Like each of the doshas, it is important

to keep Pitta balanced through diet and lifestyle. Below is a list of foods and habits that can

aggravate the Pitta dosha and which should be reduced or avoided.

Foods to Avoid:

• In General - hot, pungent (spicy), salty, sour, vinegary, and acidic foods/beverages that increase body heat, like chilies, jalepeno, peppers, cayenne, pickled foods, coffee, alcohol and soda• Dairy - yogurt, cheese (especially aged and salty such as feta or blue cheese), sour cream• Vegetables - acidic veggies like tomato and tomato sauce, radish, onions, hot peppers, beets, spinach, seaweed• Fruits - sour fruits such as grapefruit, olives, sour oranges, peaches, sour grapes, sour pineapple, berries, prunes, lemon, lime, cherries• Grains - corn, millet, rye, buckwheat, brown rice• Nuts – all nuts• Sweeteners - molasses, brown sugar, honey• Oils - almond, corn, safflower, sesame, canola• Spices - that provoke heat like chili pepper, cayenne, onion, garlic, mustard seeds, cloves, celery seeds, fenugreek, catsup, mustard, asafetida (hing)• Non-vegetarian - salt water fish, beef, pork, lamb, egg yolk

Habits to Avoid:

• Exercising in heat, expecially during lunch time• Becoming imbalanced with work and play• Skipping meals, especially lunch• Alcohol and caffeine

Pitta dosha types, with their tendency be heated, need to monitor foods that are hot and spicy.

2


Habits to Do:

• Implementing a daily routine that includes leisure time and meals, especially lunch • Drinking plenty of cool, fresh water to stay well hydrated, include aloe and coconut water • Taking herbs like Neem - one of the most powerful herbs for reducing Pitta and eliminating toxins in the blood and Amalaki - recommended to cleanse excess Pitta from the GI tract and help keep the colon clean • Exposure to natural beauty, music and laugh/ lighten up! Enjoy life. It is not so serious

General Principles for Pitta types:

• Drinks should be room temperature or just slightly

warm (avoid beverages that are cold or very hot).

• All fruits should be sweet.

• Lunch MUST be eaten daily between 11-1pm

• Avoid hot, spicy, and sour foods.

• Avoid fermented foods and vinegar.

For Pitta types, Favor sweet, astringent, & bitter tastes to keep the dosha in balance. Minimize pungent, sour & salty tastes


Grains: amaranth, barley, couscous, rice (basmat,wild,white) ,wheat, whole wheat tortillas, wheat pastas, rice cakes, quinoa

Fruits: Apples (sweet), apricots, avocado, berries (sweet), coconut, dates, figs, grapes (red/purple), mango, melons, oranges, pears, pineapple, plum, pomegranate, prune, raisin, watermelon.


2


Vegetables: Artichoke, asparagus, bell pepper, beets (cooked), broccoli, brussel sprouts, butternut squash, cabbage, carrots (cooked), cilantro, corn, cauliflower, collards, celery, cucumber, green beans, kale, leafy greens, mushroom, okra, peas, parsley, parsnips, potato (sweet or white), watercress (only on occasion), zucchini.

Legumes: All legumes are generally good.

Dairy: Unsalted butter, cottage cheese, cow milk and goat milk, ghee, yogurt, soft cheeses like goat cheese, cheddar, mozzarella and Provolone.

Sweeteners: all sugar cane products, maple syrup, date sugar, fructose, honey

Oils: Sunflower, Ghee, Olive, Flax seed, Walnut

Nuts and Seeds: Flax (especially if ground), Popcorn, Pumpkin, Sunflower

Spices: Basil, Cinnamon, Coriander, Cumin, Dill, Fennel, Ginger (fresh), Mint, Peppermint, Saffron

Meat (if not vegetarian): Chicken (White preferred), Fish, Turkey (White preferred)

2


Pitta Dosha Balancing Guidelines and Foods

Kapha is best described as the Earth or water element, similar to the season of Spring.

People who are primarily Kapha tend to be bigger boned, slower moving, may be soft spoken,

and their bodies retain water more so than others. You don’t want to overly indulge yourself

with foods and habits that provoke your dominant dosha. In this case, people who are

primarily Kapha do not want to overly expose themselves to foods and habits that provoke

more Kapha because this can cause one to become imbalanced. When Kapha is out of

balance one may experience symptoms such as, excess mucus, which may cause colds and

flu, difficulty waking up in the morning, feeling sluggish or foggy, having heavy, sticky bowel

movements, overeating, and feeling overly emotional or attached. These symptoms can lead

to more serious conditions like high cholesterol, heart and stomach disease. In order to keep

the Kapha dosha balanced one should avoid habits – both in diet and lifestyle – that provoke

Kapha. Below is a list of foods and habits that should be reduced or avoided completely.

Foods to Avoid:

• In General - cold, heavy foods that provoke mucus such as ice cream, popsicles, cold beverages, as well as salty, sweet, and sour tastes • Dairy - large quantities of dairy, especially yogurt, cream, whole milk, butter, and ghee • Vegetables - sweet potatoes • Fruits – rich, sweet fruit like melons, pineapple, oranges, plums, mango, coconut, apricot, bananas, avocados • Legumes - with a high water content such as chick peas, kidney beans, soy (tofu) • Grains - wheat, rice, and yeasted or sourdough bread • Nuts – all nuts • Sweeteners - white, refined sugar and chocolate • Spices - salt • Non-vegetarian - excess of red meat

Kapha dosha types, with their tendency be heavy and grounded, need to monitor foods that are heavy and mucous forming

Habits to Avoid:

• Large meals, especially at night• Laziness, possessiveness, excessive attachment• Exposure to cold, wet weather• Alcohol consumption can increase this state• Sleeping too much, especially sleeping past 6am

2


Habits to Do:

• Regular exercise and stimulating activities • Dry, warm climate • Eating smaller, less heavy meals throughout the day • Drinking plenty of hot herbal teas, especially with cumin/ fennel and coriander as they cleanse and detox the body

General Principles for Pitta types:

• Drinks should be room temperature or just slightly warm (avoid beverages that are cold)

• Avoid raw vegetables, cooked is better

• All fruits should be astringent is possible or avoid fruits if unable to choose these

• Lunch MUST be eaten daily between 11-1pm, Do not overeat or eat late

• Avoid heavy creamy dishes or dairy

• Add more spices to your foods, use them with each meal

• Avoid sugary foods or fruits

For Kapha types, Favor pungent, astringent & bitter tastes to keep the dosha in balance. Minimize sweet, sour and salty.


Grains: Barley, Buckwheat, Cereal, Corn, Couscous, Granola, Millet, Rice (Basmati preferred), Sprouted wheat, limited Quinoa

Fruits: Apples, Apricots, Berries, Cherries, Pears or Raisins. Other fruits in limited quantities

Vegetables: Artichoke, Asparagus, Beets, Broccoli, Brussel sprouts, Cabbage,Carrots, Cauliflower, Celery, Corn, Eggplant, Garlic, Green beans, Kale, Leafy Greens, Mushrooms, Onions, Peppers (sweet and spicy), Radishes, Tomatoes (cooked)

Legumes: Black peas, Black-eyed peas, Chick peas, Lentils, Mung beans (limited), Pinto beans, Tur Dal


2


Dairy: Cottage cheese, Yogurt (Lassi style)

Sweeteners: Honey (Raw), Fruit juice concentrate

Oils: Sunflower, Ghee, Olive, Flax seed, Walnut

Spices: All are good and this dosha needs them the most!! Cinnamon, Coriander, Cloves, cumin, dill, fennel, ginger, mint, mustard seeds, Oregano, parsley, peppermint, rosewater, saffron and turmeric

Meat (if not vegetarian): Chicken (White), Eggs, Fish, Shrimp, Turkey (White)

Extra Pearls: • Soak your rice and legumes for 8 hours before cooking

• Eat to 75% full, do NOT overeat

• Chew 32 times per bite

• Always sit while eating

• NO stressful thoughts, TV or conversation while eating

• Lie on your left side after meals for 5 minutes to improve digestion

References for all of the spices and for further reading on this topic:

1) Bharadwaj, Monisha. The Indian Spice Kitchen: Essential Ingredients and over 200 Authentic Recipes. New York: Dutton, 1996. Print.2) Johari, Harish. Ayurvedic Healing Cuisine: 200 Vegetarian Recipes for Health, Balance, and Longevity. Rochester, VT: Healing Arts, 2000. Print.3) Lad, Usha, and Vasant Lad. Ayurvedic Cooking for Self-healing. Albuquerque, NM: Ayurvedic, 1997. Print.4) Lad, Vasant, and David Frawley. The Yoga of Herbs: An Ayurvedic Guide to Herbal Medicine. Santa Fe, NM: Lotus, 1986. Print.5) Yarema, Thomas, Daniel Rhoda, Johnny Brannigan, and Ed Ouellette. Eat-taste-heal: An Ayurvedic Guidebook and Cookbook for Modern Living. Kapaa, HI: Five Elements, 2006. Print.

Part 2: Creating a Kitchen of HealthThe 15 Life changing Recipes


2


.em rof eraperp dluow rehtom ym taht iahc fo puc tnargarf a no gnippis si seiromem tsednof ym fo enOIt would immediately bring comfort and happiness. The ritualistic preparation of chai has a meditative, relaxing feel. The scent of the grounding, warming spices make this beverage ideal first thing in the am, especially during cold and windy days in the fall and winter months. Ideally, this spiced tea is recommended for Vata and Kapha types. If you have a Pitta imbalance (frequent migraines, reflux and irritability), be cautious with your use of the spices and herbals in this preparation.

Beverages

1. Chai Recipe for Dosha Types

Ingredients

• 1½ cups of filtered water

• 2 teaspoons of black loose tea (can substitute with green tea instead if preferred)

• ½ cup of Organic cows milk (Vata/Pitta*) or Soy milk (K)

• 3 Green Cardamom pods (2 pods if Pitta- avoid if reflux is present)

• 2 Sticks of Cinnamon (1 stick if Pitta- avoid if reflux is present)

• ½ inch of fresh grated ginger (reduce to ¼ inch if P)

• 3 mint leaves (add more if desired for K)

• 2 Cloves (avoid if Pitta high)

Preparation time: 15 minutes

Serves: 1-2 people

Welcome to the secrets of my ayurvedic kitchen. This next section will provide you with my 20 favorite recipes that allow my family to stay healthy, nourished and happy. If I find myself eating out too often, traveling and working too much, I always know that these recipes will allow my mind and body to come back into balance. I would love to share these recipes with you. I want to thank my amazing family members, especially my mother and mother-in-law, who have inspired many of these dishes.

In my kitchen, I look at foods and spices not only provide my palate with something magical, but also they are my weapons against disease.

2


Prep: Herbal Tea: Buy whole cardamom pods, the powder quickly loses the aromatic oils that give this spice it's potency . Use a mortar and pestle to bruise the pods slightly, then remove the outer pods and pound the seeds into a powder. Cardamom blends well with other spices such as ginger, cloves and cinnamon. Use 1 teaspoon of powder per 1 cup of water for tea.

Generally, Vata and Pitta types should avoid caffeine. Caffeine can imbalance these doshas, so should be limited. Caffeine has a negative effect on adrenal health as it can stimulate the adrenals and lead to a worsening of adrenal fatigue. (see chapter on Adrenal building recipes for more details)

In this recipe, cardamom is chosen as this spice can help with detoxification of caffeine. When added to milk, cardamom can decrease the mucous (kaphagenic) properties of milk. (1 Yoga of herbs page 109)

Preparation

Start by pouring the water into a saucepan and

turning the heat on medium. Add all spices/

herbs and black tea and let these ingredients

simmer for 10 minutes. Then add milk and turn

the heat on high. Once the tea comes to a boil,

turn the heat down to medium for about 20

seconds. Then turn the heat to high and let the

tea boil again. After the second boil, turn the

heat off. Now it is ready to serve. With a

strainer and a ladle, strain the tea into your

teacups and enjoy!

Learning points with this recipe

1) In regards to milk, food allergy testing done at our clinic revealed that nearly 70% of migraine

patients had an IgG Food intolerance to dairy. An intolerance can present with fatigue, digestive

issues, mood shifts, headaches or potentially no symptoms at all! This is why we call them hidden food

allergies!! According to Ayurveda, dairy is mucus forming, so needs to avoided in individuals with

Kapha imbalances such as sinus congestion.

2


Growing up in Chicago, I often turned to warming drinks during the cold winters to give me a sense of comfort. In Ayurveda, using spices and presenting them to the body in various forms can have a medicinal, healing effect on the mind and body. My first experience with this occurred after I sipped on this digestive tea recipe below. The recipe is very simple. This should be consumed when the season becomes cold and dry and especially if one has digestive symptoms such as gas, bloating and constipation. In sum, this is a wonderful Vata balancing formula due to its warmth, but due to its tri-doshic nature, it can help all imbalanced states.

It is amazing how this tea also creates an steady, calm mind. I often start my day with this tea if I know I will be very busy as it uplifts me and gives me a sense of peace. For those of you who are looking for something warm to substitute your morning coffee with, this tea is a perfect way to start. Try to get used to this taste and you will soon start to loose your need for the morning java!

2. Digestive - Mind Balancing Tea

Ingredients

• 6 cups of water

• ½ tsp of each: (some start with ¼ tsp

of each if this is too strong)

• Cumin seeds, whole

• Coriander seeds, whole

• Fennel seeds, whole


Serves: 5-6 people

**For those who want to try, we do o er Vata, Pitta, Kapha CCF teas in our Zira store that have the

above seeds (organic) mixed with extra spices that balance the dosha. These are prepackaged for

those on the go or with limited time.

2


Caffeine

A question always arises about caffeine. What is the recommendation for caffeine intake if you have .)cte ,seussi gnisucof ,ainmosni ,seussi doom ,sehcadaeh( secnalabmi cirtaihcysp ro lacigoloruen yna

The truth is that most of you have some level of adrenal fatigue if your symptoms have been chronic (going on for more than 3 months). Caffeine not only depletes your adrenals, but it also imbalances the Vata (excitable) dosha. Most disease begins with a Vata imbalance, thus it is highly likely that you need to do as much as possible to keep that dosha in check. Thus, when the question arises

.”?slanerda ruoy era decnalabmi woh“ htiw dnopser yllareneg I ,”dewolla“ si enieffac hcum woh tuobaAlso, how imbalanced is your Vata dosha? If you have a restless, worried mind, headaches, and/or gas, bloating/constipation, you need to be very careful about your caffeine intake. I would recommend only 1-2 times per week if so. Even less if these symptoms are occurring more than once per week.

Preparation

Boil the water first for about 5 minutes. Add the seeds and let them steep for another 10

minutes. Strain the seeds out and pour liquid into a thermos. Have 3-4 sips of this tea

every 15-20 minutes throughout the day. Notice the effects on your mind! You will feel

calmer and more relaxed. Also, this is a digestive tea so it will help calm your digestive

system so you can relieve the Vata digestive tendencies you may have.


1) Remember that the key to optimal health is maintaining a strong, healthy digestion. Adding this tea

in to your daily regimen not only has a balancing e ect on your digestion, but it also balances an

excitable mind.

2) For headache patients, one of the keys to improving headaches is to eliminate ca eine from your

diet. Ca eine is often viewed as a ‘double-edged sword’. We know that one of the most popular over

the counter treatments, along with a strong prescription widely used, utilize ca eine since it can help

stop migraines. Over time, the body can easily became tolerant to the ca eine. This can lead to the

OTC or medication not being e ective any longer to stop the headache.

Ca eine can also create adrenal issues. For many reasons, we need to find a way to take ca eine out

of the daily routine.

2


3. Natural Protein Drink

Ingredients

• 5 almonds

• 2 figs

• 1/2 cup almond milk

• pinch of cinnamon

• pinch of cardamon

• 1 tsp of ghee

Preparation time: soak overnight. 5 minutes

Serves: 1-2 people

Learning points

1) Instead of using a protein powder, try this option once in awhile. The prep time is minimal, it simply

requires thinking about your morning meal the night before. Soaking nuts and dry fruits allows them to

become more digestible. For individuals with Vata disorders (gas, bloating, mind racing), introducing

these items into your system pre-soaked hydrates them to a state where the body can process them well.

2) Cinnamon is a natural blood sugar balancer

3) Ghee nourishes the mind and digestive lining.

4) You can substitute almond milk with coconut milk, rice milk or any other milk of your choice.

2


4. Chia Seed pudding

Ingredients

• 2/3 cup chia seeds

• 2 cups unsweetened almond milk or coconut milk

• 1/2 teaspoon pure vanilla extract

• 1 teaspoon cacao powder (contains magnesium)

• 2 tablespoons chopped dates

• 2 tablespoons unsweetened coconut flakes

• 5 crushed cardamom pods/few sprigs of saffron

• 2 tablespoons of honey or maple syrup (choose

your sweetener or avoid this if on detox)

Preparation time: Approximately 2 days

Serves: 6 people

Pudding

2


Preparation

Put chia seeds, almond/coconut milk, cacao, coconut flakes, crushed cardamom pods/

saffron, vanilla and sweetener of choice in a 1-quart glass jar with a lid. Tighten the lid and

shake well to thoroughly combine. Or, stir together seeds, almond milk and vanilla in a bowl.

Refrigerate overnight. Shake every 6-12 hours and eat when thickened. It can take 2 days to

fully thicken, so please be patient and continue to shake the jar to mix the seeds. They will

become gelatin-like which helps them cleanse your digestive system when consumed. When

ready to serve, stir well. Spoon into bowls and top with fruit and coconut.


1) Chia seeds are considered one of the top seeds in terms of their health benefits. These nutty seeds

have 2 grams of protein and 5 grams of fiber per tablespoon. Their “gel-like” exterior is known to have

a cleansing e ect on the colon by grabbing wastes and helping export them out of your system. These

seeds can also be used as an egg substitute, too, by mixing them with water.

2) Cacao is rich in flavonoids and magnesium, which is protective for your heart and brain. Try to get

raw cacao powder if possible.

3) Sa ron is one of the most exotic Indian spices. It is known for its mood lifting e ects.

2


5. Breakfast Chickpea Pancake with Squash OR with Green Onions

Ingredients

• Grate 1 Zucchini

• Chickpea flour 1 cup

• ¼ teaspoon turmeric

• Sliced green onion 6 sprigs

• ¼ tsp of turmeric

• 1/2 piece of fresh ginger

Choose either base above and add:

• Ghee for frying

• 1 cup Water

• ¼ cup choppted Cilantro

• ¼ cup organic yogurt

• Salt 1 tsp

• Ginger ¼ tsp

• Baking soda 1/8 tsp

Preparation time: 15 - 20 minutes

Serves: 3 - 4 people

Pancakes

OR

If you would prefer not to use squash or green onions, you create a pancake without any vegetables (see picture). I would recommend adding vegetables for the added health benefit!

These pancakes are grain free and higher in protein than most traditional breakfast pancakes. The key is to enjoy the savory qualities to help stabilize the adrenals and decrease sugar cravings.

Savory Chickpea pancake (plain)

2


Preparation

Put a frying pan on the stove top on a medium heat. Let the pan begin to warm up while

preparing the ingredients.

Start with mixing the ingredients of either the squash or green onion base.

Then add the water, yogurt, salt and ginger. Mix all of the ingredients, except the baking

soda, together. Once the pan is warm enough (you can test this by adding a droplet of water

to the pan. If it simmers, the pan is warm enough).

Add the baking soda and stir the mixture again.

Pour a small amount onto your pan and create a thin pancake. Add a small amount of ghee

around the edges of the pancake. Once the pancake is cooked (3-4 min), flip and cook the

other side.

Serve immediately. You can serve with a chutney such as mango (pictured) or green chutney

(see recipe)


1) Winter squash is generally better consumed in the fall and winter months due to the heavy qualities.

Summer squash is best consumed in the summer months due to its cooling properties. Green onions

are best consumed in the fall and spring due to their Vata and Kapha pacifying elements.

2) Ghee is a wonderful ingredient to start your day with since it immediately converts you to a fat

metabolic state. Sugar in the morning, which is a part of most western diets, actually stresses the

adrenals and can worsen the adrenal fatigue that most patients I see su er with.

2


6. Mung Bean and Black Eyed Pea Pancake

Ingredients & Preparation

• ½ cup Mung Bean

• ½ cup lack Eyed Peas

Soak both overnight

Drain water and then add 1 cup fresh

filtered water and add below:

• ¼ tsp turmeric

• ½ piece fresh ginger

• Salt to taste

• Cilantro chopped ¼ cup

Preparation time: soak overnight. 5 minutes

Serves: 1-2 people

Learning points

1) Breakfast time is the most challenging for most of Americans as the options usually involve items which

are highest on our food allergy list- Gluten, Dairy and Eggs. Ayurvedic breakfasts allow us to introduce

us to foods that are low in intolerance reactions and nourish the mind and gut.

2) Turmeric is one of the most potent anti-inflammatory spices known to mankind. Adding it to your

breakfast meal is a wonderful way to start the day

3) Cilantro is one of the best tridoshic herbs and should be used in as many of your dishes as possible.

This herb balances inflammation and excitability of the digestive lining.

4) Using chickpea flour (Besan) is a wonderful way to create a gluten free breakfast that is truly satisfying


Pair this with Indian Chai or Raita and you will never go back to scrambled eggs and toast!

Take some time to appreciate the 6 tastes of sweet, sour, salty, bitter, pungent and astringent in this dish….

The eggs and toast are only sweet and salty and maybe bitter if you add pepper- the other 3 tastes are not even considered!

Remember you should try to achieve the 6 tastes with each of your meals to allow them to become digestable

1) Ginger is very helpful to pacify the digestive system. Be careful if you have Pitta symptoms, especially reflux, as this spice can increase those symptoms

2) Flax seeds, if freshly ground, are very beneficial to detoxifying the liver, thus helping with clearing toxins, especially bad estrogens, from the body.

Soaking Mung and Black eyed peas

Cooking Mung bean pancake

2


7. Khichari (Rice/Lentil dish)

Dishes

One of the most nourishing dishes in the indian cuisine is Khichari. This dish is a combination of rice and lentils. Ideally, basmati rice and moong beans are used in combination. You can feel free to substitute various lentils based on your constitution. Red lentils are chosen in this recipe as they are pacifying for vata dosha and because of their shorter soaking time.

Ingredients

• ½ cup basmati rice

• ½ cup red lentils, split (masoor dal)

• 1 ½ tablespoons Ghee

• ½ tsp Cumin seeds

• ½ tsp Fennel seeds

• 3 Cloves (can exclude if high Pitta)

• 2 pods of Cardamom, smashed (can reduce to 1 pod if high Pitta)

• ½ tsp of turmeric (feel free to add more if high Pitta, be careful as

this spice has a strong taste)

• 2 tsp salt

• ½ tsp coriander powder

• 1 tablespoon of coconut flakes

• Garlic 1 clove (can reduce to ½ clove if high Pitta; increase to 2

cloves if high Kapha- based on taste)

• 1 cup sliced Carrot

• 1 cup chopped Spinach

• 1 cup chopped Sweet potato with skins (could avoid if high Kapha)

• 1 bunch of finely chopped cilantro for garnish


Serves: 3-4 people

2


Preparation

Wash the rice and lentils. Soak both in 2 cups of water for 2 hours (minimum) before

cooking.

Add 1 1/2 tablespoons ghee to pan on medium-high heat. After ghee warms up (abou 20

seconds). Add pinch of asafetida. Then add cumin, fennel, cloves, turmeric , salt,

coriander, cardamom, and garlic. Once the seeds pop, turn the heat down to medium.

Add carrots, spinach, sweet potato and coconut flakes. Be careful that the seeds to not

burn. Quickly add the strained rice/lentil mixture and sauté, mixing constantly.

Add 3 cups of water and cook on medium heat, mixing every 5 minutes or so. After about

15 minutes, turn heat to low and cover. Let this mixture cook for another 25 minutes.

Check on the dish periodically and stir the mixture to keep cooking even.

Cook lentils and rice in 3 cups of water for 45 minutes

--1 cup of lentils needs 45 minutes to cook generally—yields 2 ¼ cups of lentils

--1 cup of white basmati rice needs 1 ½ cups of water—needs 20 minutes to cook,

yields 2 cups of rice


1) Spinach is unique in that it o ers many important nutrients, but it needs to be presented in a way

that one is able to digest and assimilate it. Vata individuals tend to have a di cult time with raw

spinach, so I always recommend spinach to be consumed in a cooked form with spices. You will notice

in this recipe that spinach is added to the ghee/spice mixture prior to adding the rice and lentils. This

allows the spinach to be prepared in a form that reduces its tendency to lead to gas/bloating and

constipation. Also, when spinach is eaten raw, the high oxalic acid level may impair the absorption of

calcium from the spinach. Cooking the spinach may render the oxalic acid “inactive” (see source) Be

careful about eating high amounts of spinach if you are at risk of kidney stones. I always recommend

spinach for any patients who are anemic due to its high iron content. It also contains Vitamin B2, a

vitamin that is very beneficial to migraneurs.

2) Sweet potatoes were chosen in this dish due to their high Vitamin A and C content, along with being

a good source of iron. We find many of our migraine patients have low iron stores, so this is another

way to improve this condition.

2


8. Spicy Spinach Dish

Ingredients

• Spinach 16 ounces • 2 Tomatoes - chopped • ½ Onion- sliced • 1 tsp Salt • ½ tsp of Cumin seeds • ½ tsp of Fennel seeds • Hing • 1 tablespoon Ghee or Coconut oil • ½ teaspoon Turmeric • 1 teaspoon Garam Masala • 2 cloves Garlic • ½ inch grated Ginger

Special addition:Paneer (or Queso Fundido if Paneer not available) (dec V, inc K, avoid with dairy intolerance or sinus headaches, allergies and/or congestion)

If you are avoiding dairy, create Spinach Dal (substitute paneer with Urad Dal)

Preparation time: 15- 20 minutes

Serves: 1-2 people

Preparation

Cut paneer in cubes about 1 inch. Saute in ghee until brown. Add this to the final dish after ingredients have all been blended. In a large skillet, add Ghee, cumin seeds and fennel seeds. Let them pop on high heat. Reduce the heat and add a pinch of Hing. Add onion, garlic and ginger and cook until golden brown. Then add tomatoes. After the tomatoes and onion are cooked (10 minutes), add the garam masala, turmeric and salt. Mix this together, then add spinach. Continually stir until all vegetables cook together. Once this mixture is fully cooked, pour into a blender and puree the mixture until slightly creamy. Serve with brown rice or Naan.

2


9. Vegetable Pulav (Rice Dish)

Ingredients

• ½ cup rice- soak overnight

• ½ cup quinoa- wash thoroughly.

• Chopped carrots

• Peas

• Cinnamon stick

• 3 Cloves

• 5 Cardamom pods

• 1 tablespoon Ghee

• ½ tsp Cumin seeds

Preparation

Heat the ghee on medium-high heat. Add cumin seeds. Saute the veggies. Then add

strained rice. Add 2 cups water and rice/quinoa mixture. Bring to a boil and then reduce

to simmer. Cover and cook for 20 minutes.


Serves: 1-2 people

Learning points

1) Quinoa is a seed and not considered as a true “grain”. Quinoa is high in protein and fiber. You need to

wash it well to remove the phytic acids

2


10. Cucumber Raita

Ingredients

• 1 large cucumber

• 1 cup Yogurt

• 2 cups Water

• ¼ tsp Cumin seeds

• ¼ tsp Coriander seeds

Preparation

Mix yogurt, water and cucumber into a large bowl. With a spice grinder, grind the cumin

and coriander seeds. Add this to the yogurt mixture. Top with chopped cilantro.


Serves: 1-2 people

Learning points

1) Yogurt is generally kaphagenic, but that nature decreases if mixed with water. The spices help digest

the dairy so it is not as heavy.

2) Yogurt in an organic form is better for the system since there are fewer chemicals the body needs to

process, thus making it easier to digest. Since yogurt does contain probiotics, which are healthy,

immune boosting strains of bacteria, this can help your digestive system if taken in appropriate doses.

3) Other vegetables can be substituted, cucumber was chosen for it’s Pitta reducing properties.

This is a cooling side to be served with any of the main dishes. It adds a wonderful, aromatic flavor to your dishes and decreases the heat.

2


11. Cilantro Chutney

Ingredients

• 2 bunches of cilantro, chopped

• 2 tomatoes, chopped in ½ inch pieces

• ½ onion, coarsely chopped

• 1 clove garlic, minced

• ½ inch piece of ginger, minced

• 1 lemon squeezed

• ½ cup water

Preparation

Blend above in a food processor and serve as a side to one of the savory breakfast

pancakes or pair with veggies and rice. The cilantro is cooling, but the onion, tomatoes and

garlic do increase the Pitta fire state. If you have reflux, migraines or irritability, you may

consider reducing the onion and tomatoes to ½ the above amount.


Serves: 1-2 people

Since many dishes lack the tastes of bitter, pungent and astringent, this is one of the best sides to our typical sweet, sour, salty items. The onions and ginger are pungent. Garlic adds bitter and pungent. Cilantro is astringent.

Chickpea pancake with chutney

2


12. Ayurvedic Mung Bean Soup

Soup

This soup is perfect as a stand alone, or could be served as a side with a rice dish and mixed vegetables. After eating out or indulging in heavy meals, this soup can be taken to rest the digestion. This soup is truly ayurvedic in that it contains all six tastes- sweet, sour, salty, bitter, pungent and astringent. Mung beans are legumes with a very high protein content. Many believe these are the

.ezis llams rieht fo esuaceb semugel fo elbitsegid tsomIt is their astringent nature that turns this soup into a detoxifying and cleansing dish!

Ingredients

• ½ cup of mung beans – Soak overnight (8 hours)

• 1 tablespoon of ghee

• 1 teaspon salt

• ½ piece of ginger (1/4 piece if high pitta sx)

• ½ tsp cumin seeds

• ½ tsp mustard seeds (avoid if high pitta sx)

• ½ tsp turmeric

• 1 pinch hing (Asafoetida)

• 1 carrot, sliced

• 2 cinnamon sticks (1 stick if high pitta symptoms)

• ¼ cup spinach

• 1 small handful chopped cilantro (for garnish)

• 2 cups filtered water


Serves: 1-2 people

Mung bean soup. This version is heartier with less water. Add more water to make more “soup-like”

2


Preparation

Step 1: Prep phase

-Drain the water from the Mung. Set Mung aside

-Have all of your spices ready and pre-measured if possible

Step 2: Tempering:

Heat the oil on high heat, and add the hing. Immediately

add cumin seeds, mustard seeds and cinnamon sticks in the

oil. Let the seeds pop, but not burn. Once they pop (this

occurs in a few seconds), lower the heat to medium. Add

mung, salt, ginger, turmeric, spinach and carrot. Mix this

together and squeeze 1/2 lemon into this combination. Stir

together and let it cook for a few minutes.

Step 3: Soup Preparation

Add one cup of filtered water, keep on medium heat, and let

this mixture cook for about 15 minutes. Keep stirring so the

legumes do not stick. If the mixture is too thick for you, add

another cup of water. The final mixture should be a soup

with soft mung beans. Top off with chopped coriander and

enjoy!


1) Mung beans- vegetable based protein vs animal protein

2) Lemons tend to be alkalinizing, that’s why they are added to the recipe. They can increase pitta

heat (and kindle the agni, digestive fire) so be careful if you have trouble with acid reflux or severe

migraines.

2


13. Butternut Squash Soup (Substitute Squash for Sweet potato to keep sugar low)

Ingredients

• 1 squash

• ¼ cup coconut milk

• cinnamon

• ¼ tsp sea salt

Preparation

Cut squash in cubes and put into oven on 350 for 20 minutes.

When cooked, put into a pot.

Add ¼ cup of coconut milk.

Blend with hand blender.

Add pinch of cinnamon and ¼ tsp of sea salt


Serves: 1-2 people


This soup is wonderful for the fall season as

the root vegetables are grounding. Cinnamon

helps with blood sugar stabilization.

2


14. Moms Cabbage Soup

Ingredients

• ½ green cabbage chopped

• 1 bag of frozen veggies (carrots, corn, green

beans, lima beans variety)

• 1 can or jar of diced tomatoes

• Salt 2 tsp to taste

• 1/2 tsp turmeric

• 1 tsp black pepper

• 1 tsp lemon juice or squeeze ½ fresh lemon

• 1 tablespoon of ghee or sunflower oil

• 1 tsp cumin seeds

• 4 cups of water

• Hing

Preparation

Add 1 tablespoon ghee to a pressure cooker and saute cumin seeds. Add a pinch of hing. Once seeds have popped add cabbage and frozen veggies. Cook all together with turmeric, salt and pepper. Add can of diced/ stewed tomatoes. Add water to top of pressure cooker. Cook for 3 whistles and serve!


Serves: 1-2 people

2


15. Tomato Veggie Soup

Ingredients

• 2 large tomatoes (dec to 1 if Pitta)

• 2 large carrots

• ¼ head of cauliflower

Preparation

Put above in a large pot of water and boil (or put in pressure cooker and cook for 3 whistles) Using a hand blender, blend the ingredients above.

In a separate pan, add 1 tablespoon of ghee. Heat on high for 30 seconds, then bring down to medium heat. Add 1 tsp of cumin seeds and let pop. Add a pinch of hing and ajwain seeds. Then pour blended vegetable mixture into the pot.Add 1 tsp of salt, ¼ tsp of turmeric and squeeze of lemon juice.

Simmer for 5 minutes on low heat.


Serves: 1-2 people


This soup is wonderful for the winter months as the tomatoes can increase heat in the body. Since

tomatoes are pitta inducing, please monitor for reflux or increased headaches (especially migraines).

Balancing the pitta qualities with carrots, which reduce this state, can help the soup become more

tridoshic. Cumin balances all doshas and helps digestion.

2


Conclusion

Now that you have a better understanding of how foods can influence your mind and body, I hope you are more prepared to make the best choices for yourself. My hope for you is that you take this guide to get you motivated to make the change you need to live a pain-free, optimal life. You deserve health, happiness and delicious foods that serve your needs and give you a smile.

I do hope that you will join us online and for upcoming seminars/workshops. We would love to have you as part of our healing community!

Learn more about nutritional supplements at www.Shop.ZiraMindAndBody.com. • Keep reading. Visit the Zira site and search for “Book List” to find out what health and wellness books I’m reading and recommending. • Follow me on Facebook, LinkedIn and Twitter. • Consider having me come speak to your corporation or other large audience. Learn more at www.DrGokaniSpeaks.com.

Combining the principles of the East with modern day life to find balance, harmony and happiness.

Be well my friends!

Documents

Lose Weight and Feel Great… the Ayur vedic Way · Are you ready to lose weight and feel great using ancient ayurvedic principles? If you are new to ayurveda or have been studying