Recipes

A brief introduction to a vast wealth of simple creative healthy recipes.

Ayurveda is a whole art of understanding foods and their qualities, how they combine, how to prepare what types of foods are more appropriate to your dosha (Prakriti), doshic condition ( vikruti), season and climate.

Note: Quality water

Salt/ sugar referemces

Organic whole foods are the foundation of health, regardless of whether it’s an Ayurvedic or macrobiotic or one of the many food systems. Processed foods are often heavily loaded with chemicals and pesticides which is high even in regular fruits and vegetables on the supermarket shelves. Seek out the ocal farmers markets and enjoy your shopping adding more variety to your diet and learning about new interesting local non-hybrid varieties of produce.
Whole grains contain the full nutrition as often it’s the ‘skin’ which contains the largest amount of goodness. Soak whole grain overnight when possible to activate for easier digestion. Choose a variety of red, black, brown and wild rice, quinoa, buckwheat, whole oats etc. Be creative – it’s quick and easy to freshly home grind a whole grain in a coffee grinder to make a porridge for breakfast.

Freshly prepared food provides a vital essence we call prana. – How we prepare the ingredients is important, so we must not just stick to our dosha-appropriate foods without preparing them accordingly – and of course, making sure we are digesting them well!

A Vata may get away with having a salad if it has the heavy oily spicey tahini dressing, loaded with avocado or crunchy tempeh or with steamed sweet potatoes or pumpkin, with a mix of raw and toasted seeds and nuts.

Refer to the individual dosha guidelines for further details on appropriate food lists. Intro to vata / pitta/ kapha Vegetarian food is satvic, which is essential for spiritual upliftment. As ayurveda is a path of well-being on all levels – physically, mentally, emotionally and spiritually, meats are only recommended in extreme cases of depletion.

A sattvic diet is the basis of a healthy body. Satva may be translated as ‘pure’ and as stated in the texts of India “when food is pure, the mind is pure and this creates an oasis for awakening that affects every level of our health”. being aware of sattva allows for the importance of consciousness in food to be one of the crucial determinants.

Hence we need to look at the sources of our food and to choose the most potent and life-giving for the benefit of not only our health but also for the planet as a whole.

Sattva emphasizes fresh local fruits vegetables and sprouted whole grains, nuts & seeds, grown organically in harmony with nature and prepared with love. We must avoid processed, stale, genetically engineered or irradiated foods, as well as meat alcohol garlic onions and eggs. Attention to details such as the quality of our water; using only quality salt such as unrefined sea salt or Himalayan pink salt; and sweeteners such as evaporated whole cane sugar or raw honey. Invest in your health by buying quality cast iron, copper or stainless steel cookware and utensils.

Changing to a sattvic diet requires an awareness of the consciousness in foods, and having a clean clear, clutter-free kitchen as a sacred place to prepare our foods is essential. Be creative, play positive music, sing and dance in the kitchen and enjoy the preparation of your foods
Dare to throw away all processed foods lurking in the back of the cupboards/fridge and give yourself a fresh start on the path to your health

It is so easy to have simple, healthy meals even in a busy modern world. I hope these few recipes will inspire you to further your taste for balanced, Ayurvedic, satvic health foods.

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Kicheree ( V/P/K)

  1.  soak ½ cup split mung beans & ½ cup brown basmati rice separately overnight. Rinse well in the morning. This proportion may be changed to ¾ cup beans and ¼ rice for Kapha)
  2. Boil together in 4 cups of water for approx 30 mins, adding the vegetables partway through.
  3.  Wash & prepare any of the following appropriate vegetables into bite-size pieces – green beans (V/P/K), peas (V/P/K), sweet potatoes (V/P), carrots (V), leafy greens (P/K), turnip (V/P), zucchini (V/P/K), pumpkin (V/P) etc. Denser vegetables need to be cut smaller or added first, and depending upon their preparation size, the vegetables may need 10-15 mins of cooking, so add to the pot 15-20 mins after the beans and rice are boiling.
  4.  In a separate pan heat 1 tbsp ghee ( less for K), & add 1 tsp each of cumin, coriander & fennel seed, & ½ tsp each of whole black pepper, mustard and fenugreek seeds. Fry gently till the aroma is released. Add curry leaves & a pinch of asafetida briefly before turning off the heat and adding all the spices to the finished kedgeree.
  5. Add ½ inch of freshly grated ginger, ½ tsp turmeric & pinch of rock salt and mix well.
    You may vary this recipe as you like to include a higher or lower proportion of vegetables or water to make it thicker or more soup-like. Add condiments suitable for your doshic condition – such as more ghee or sesame oil (V), chilli pepper (K), seaweed (V/P), Braggs amino acids, lemon (V/K) etc

Sweet Pongal ( Vata and Pitta Balancinf)

  1. soak ½ cup split mung beans & ½ cup basmati rice overnight if possible. Rinse well
  2. Boil together in 1 ½ cups of water and 1 ½ cups of milk for 30 minutes till thick. Turn off the heat.
  3. Add ½ cup of Jaggery ( dark whole sugar) or good sweetener which may include chopped dates, agave, or honey.
  4. Heat a couple tablespoons of ghee & gently toast ½ cup of cashew nuts to golden brown. Then add ½ cup of raisins & ½ tsp of cardamom powder. Stir in & enjoy.

Mung Bean Soup (V/P/K)

  1. Wash the desired amount of either split or whole mung bean & soak for 4-6 hours.
  2.  Add to 3 x quantity of water & boil together
  3. Wash & prepare any of the following appropriate vegetables into bite-size pieces – green beans, peas, sweet potatoes, carrots, leafy greens, turnip, zucchini, squash etc (denser vegetables to be cut smaller or added first),
  4. In a small fry pan add ghee and gently fry up any combination of the following spices: 1 tsp each of whole seeds of fennel, coriander, cumin, fenugreek, black pepper,(1/2 tsp). Once the aroma is released, add any spices you may have in powder form such as curry powder, asafetida (small pinch), clove or cinnamon. Add to soup with some rock salt & a touch of brown sugar.
  5. Add fresh coriander, lemon & seaweed as desired into individual servings & enjoy!

Energy Ballls

High in calcium, magnesium, iron, protein and trace minerals, an ideal snack for a hungry busy Pitta and almost a mini meal for the Vata. Kapha should choose popcorn as an ideal snack (with chilli and lemon as a dressing rather than butter), however, these Energy Balls are better than reaching for a cookie or cake.

  1. In a mixing bowl, place 1 cup of tahini and/ or almond butter.
  2. Add 1 cup of a combination of almonds, sunflower, pumpkin and flax seeds which have been ground to a powder in a blender attachment or coffee grinder,
  3. Add ½ cup cold pressed coconut oil
  4. Add honey (V/K) or agave or dark sugar (P) to taste.
  5. Add appropriate spices for your dosha such as cinnamon (V/K), cardamom (V/K) and ginger (V/K)
  6. Optionally add 1/3 cup finely chopped dates, raisins, almonds or walnuts
  7. Mix well till you have an even blend with a sticky consistency. If too dry, add more oil. If too wet add more ground flax seeds
  8. Roll into small balls approx 3-4 cm in diameter and then roll the balls on a plate of oats or shredded coconut to seal the stickyness in.
  9. Place in a sealed container in the fridge and eat as a healthy nutritionally rich, high-protein snack. Can be eaten with a sub-acidic fruit such as a sweet apple, pear or banana (P/V))

Leafy Greens With Sunflower Seeds

A really quick and easy dish, loaded with iron and calcium, light and digestible. Ideal for Kapha and Pitta, depending on how much oil is used and which seasonings, this dish can work even for the Vata dosha.

  1. Prepare a selection of seasonal dark leafy greens such as mustard greens, kale, collards, spinach, bok choy etc by washing, draining and chopping finely. Use approx 1 ½ cup per serving.
  2. Heat a skillet and lightly toast ¼ cup sunflower seeds. Add the prepared greens with freshly grated ginger (V/K) and lightly saute for 3-5 minutes in their natural water content.
  3. Turn off the heat and add your dosha dressing of choice – lemon/ lime or raw apple cider vinegar, Braggs or salt, pepper (V/K), sesame oil (V), chilli (K), or with one of the dressings below as suited to your dosha.
  4. Serve with either CRUNCHY TEMPEH (VPK) or Rice, quinoa or steamed sweet potatoes (P/V) or avocado (V/P)

Protein Pate

  1. Soak 1 cup of a dosha-appropriate variety of nuts and seeds overnight & rinse well. My favourite is a combination of walnut, sunflower, pumpkin & sesame seeds.
  2. Blend (in a food processor or grinder attachment to the blender) to a smooth yet crunchy texture, and then mix in the following ingredients: 1 tsp raw fresh miso paste, 5 chopped sun-dried tomatoes, 1 tbsp nutritional yeast, 2 tsp Bragg’s amino acids,1-3 tsp oil, a dash of raw apple cider vinegar or lemon, and herbs such as basil (V/K), dill (P), tarragon (V/K), chilli (K) etc appropriate to your dosha.
  3. Serve with salad, crackers, and crudities, appropriate to your dosha

Salad Dressings To Balance The Doshas


Tahini Ginger – Zinger Dressing

Make in proportions according to your dosha.

In a jar add

  1. tahini – 25% for P &K, 40% for V
  2. cold press oil – 10% mustard for K, sunflower for P,25% sesame oil for V
  3. water – 20% for V, 30% for P/K
  4. ginger zinger – 5% for P and 15% for K & V.
  5. Add seasonings such as basil (V/K) or dill (P), nutritional yeast (V), Braggs (V) or miso (V/K), chilli (K), salt and pepper (V/K) to taste.

Yoghurt Dressing

To a jar add
Active cultured sugar-free yogurt, a touch of salt and pepper, chilli (V/K), nutritional yeast (V), Braggs, basil (V/K),dill (P) or other herbs of choice appropriate to your doasha.

Oriental Dressing

In a jar add the following appropriate and in a proportion suitable to your dosha.

  1. cold press oil V 60%, P 40%, K 20%
  2. Orange juice, V 20%, P 30%, K 30%
  3. Tamari/ Braggs or quality soy sauce 15-20%
  4. Add raw apple cider vinegar, honey & toasted sesame seeds.

Wasabi -miso Dressing

Great for the kapha as this can be oil-free and very zesty.

  1. In a jar mix 1 lemon and a desert spoon of quality music to ½ cup of water
  2. Add 1 tsp wasabi powder or more if it’s a paste and a touch of sweetener
  3. Optional to add chilli (K), oil (V), kelp powder (V/P) pepper (V/K) etc

Crunchy Tempeh

Prepare the tempeh into small cubes.

  1. Heat a cast-iron or non-stick pan which has minimal oil such as ghee, sesame or coconut. When hot, add the tempeh.
  2. Lightly fry till crispy.
  3. Turn off the heat & add brewer’s yeast, Braggs/Tamari & herbs such as tarragon, fennel, and rosemary etc and/ or ginger zinger.
  4. Serve with steamed veggies or salad (K), grains or root veggies (V).

Tofu Delight

Same as Crunchy Tempeh, but no need for oil, use a small amount of water instead. Unfermented soy products are not suitable for some, so observe your digestion to detect if this works for you or not)

Ojas Delight Drink

Presoak ½ cup of almonds and rinse well. You may skin them by blanching the soaked nuts if you like a finer texture to your drink, or for ease the drink may be strained afterwards.
Blend almonds with 1-quart water, ½ cup pitted dates, pinch of saffron, ½ tsp of ghee or coco oil, 1 tsp of lecithin 1-2 tsp of STRENGTH ‘OJAS’ POWDER BLEND or shatavarie, ashwagandha, mucuna & a touch of cinnamon, nutmeg &cardamom. Make sure the lid is on tightly before blending well. Enjoy !!!

Savoury Digestive Tea

This tea does wonders to balance the digestive fire. It might sound a little strange, but whenever I have had it brewing, friends have been surprised by how good it is and have brought this recipe into their own lives. Full of electrolytes and digestives, this tea is a wonderful way to rehydrate the body as it is easily absorbed and assimilated.

  1. Gently simmer 1 quart water with ½ to 1 tsp each of cumin, coriander & fennel (& a little fresh ginger if not pitta dosha) for 5-10 mins.
  2. Strain into your cup and add a dash of Bragg’s amino acids, a touch of miso or rock salt & some lemon/lime juice ( & a pinch of asafetida for Vata).

The seeds may be boiled a few times before losing their flavour. Take throughout the day, making sure it is at least 1 hour before eating to avoid drowning the digestive fire or sip 1 ½ hours after eating a meal.

Super Greens Drink

Micronutrients are readily available forms of nutrition. Our ORGANIC SUPER GREENS are a great way to start the day and take them at any time during the day for an alternative pick-me-up to caffeine or chocolate.

As a highly nutritional drink, this is a great way for Kapha to start the day by perhaps replacing their breakfast; for Vata to rehydrate well early in the morning at least 40 mins before having their ginger zinger and then breakfast; and for Pita who need lots of energy in general and may be too busy to eat a proper meal, not that this is an excuse to skip meals, but its better than them grabbing a coffee !!!.
Either in a bottle-to-go for the day or in a tall glass

  1. Mix
  2. 1 Lime or lemon freshly squeezed
  3. Honey (V/K) or good sugar (P)
  4. Spirulina, chlorella and moringa powder blend
  5. Touch of salt (V)
  6. Water

Herbal Tea Blends

Here are some lovely tasting dosha balancing herbal tea recipes. Experiment and invest some time going to a good health food shop that sells loose teas so you can see them, smell them and tune into them. Learn how to blend them in the proportions which taste good to you. Some herbs are stronger in flavour and need less. A good coffee press (that doesn’t have the scent of coffee in it) is an easy way to prepare the herbal teas – by simply adding the loose teas that you have mixed into the pot, filling it with hot water, steeping for 10 minutes, pressing and serving.

 

Pitta Blends

  1. hibiscus/ rosella, alfalfa, chrysanthemum, lemon balm gotu kola, lemongrass, mint and mother2ort
  2. Coriander, fennel and cumin
  3. Jasmine, rose and red clover, passion flower and chamomille
  4. Dandelion and burdock

Vata Blends

  1. anise, gotu kola and fenugreek
  2. chai spices with liquorice, nutmeg, sassafras and sarsaparilla
  3. fennel and comfrey root
  4. safflower, oat straw, lotus and chamomille

Kapha Blends

  1. hibiscus/ rosella, alfalfa, juniper berries, & nettle
  2. eucalyptus, sage, rosemary and thyme
  3. chai spices of cinnamon, cardamon, clove, pepper and ginger with orange peel
  4. anise and orange peel