Ayurvedic Recipe - Kitchari

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What is Kitchari?

Kitchari is an Ayurvedic stew comprised of basmati rice and split mung dal. It is a staple of the Ayurvedic diet and is eaten during a mono-diet fast. Mono-diet fasts are a type of Ayurvedic fast where kitchari is the only thing consumed besides water and herbal tea. Fasting can help ignite the digestive fire or agni. It can also help to rid the body/mind of toxins or ama. Fasting is contraindicated for anyone who is sick, pregnant, menstruating or bleeding and fasting should be avoided by children and the elderly. Kitchari is also the main meal in panchakarma or the Ayurvedic cleansing therapy because it is easy to digest and helps to reset the digestive fire.

The main staples of kitchari, basmati rice and split mung dal, are both sattvic or balancing foods as well as being tridoshic or balancing for all dosha. They have a sweet rasa or taste, a cooling virya or energetics, and a sweet vipaka or post-digestive effect. When they are combined together, they create a complete meal and a complete protein. Kitchari also includes ghee or oil, a digestive spice blend and vegetables.

Kitchari Spice Blend

1 tablespoon brown mustard seeds
1 tablespoon cumin seeds
1 tablespoon coriander seeds
1 tablespoon turmeric
1 teaspoon fennel seeds
1 teaspoon ground ginger
1/8 teaspoon asafoetida (hing)

Kitchari Recipe

Ingredients:
1/3 cup split mung dal
2/3 cup basmatic rice
1-3 tablespoons ghee
3 teaspoons kitchari spice mix
1/2 teaspoon pink Himalayan salt
5 cups filtered water
Assorted Vegetables (peas, carrots, spinach, greens, corn, etc.)

Directions:
1. Soak mung dal in filtered water for 30 minutes to soften and make it more easily digestible.* Wash rice and dal in a strainer until water runs clear.**

2. Heat ghee in medium saucepan until melted. Add kitchari spice mix to ghee and saute. for 1-2 minutes, until fragrant. Then add the rice and mung dal and stir to coat in ghee and spice mixture for 1-2 minutes.

3. Add water and bring to boil. Reduce heat to low, cover pot and lightly simmer for 20-30 minutes. At this stage, add any vegetables that will take longer to cook. Add your leafy greens during the final 5 minutes of cooking time. To make a more soupy consistency, add boiling water and whisk before serving to breakdown the mung dal even further. Serve with a teaspoon of ghee melted stirred in each bowl.

*If you want to cook your kitchari in a rice cooker, you must soak the mung dal beforehand. If you have an electric pressure cooker, you don't necessarily need to soak the mung dal beforehand, but soaking the dal does improve its digestibility.

**When cooking kitchari in a rice cooker or electric pressure cooker, you follow step one, then add remaining ingredients and cook according to manual.


Ayurvedic Recipe - Garam Masala Spice Blend

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What is Masala?

Masalas are spice mixtures or spice blends used in Ayurvedic cooking. The spice cabinet is often called the home pharmacy in many Ayurvedic households. Spices add flavor to food and they make great substitutes for salt and fats in cooking. Spices also have many healing benefits to both body and mind. Masalas are often made with the seasons and feature spices that are balancing to the dosha, energetics, and tastes associated with that season.

Fall Masalas are vata-pacifying, heating, and feature the tastes of sweet, sour and salty.
Winter Masalas are kapha-pacifying, heating, and feature the tastes of pungent, bitter and astringent.
Early-Spring Masalas are kapha-pacifying, heating and feature the tastes of pungent, bitter and astringent.
Late-Spring Masalas are pitta-pacifying, cooling and feature the tastes of sweet, bitter and astringent.
Summer Masalas are pitta-pacifying, cooling and feature the tastes of sweet, bitter and astringent.

Spice-grinding is a beautiful and mindful way to prepare healthy, nourishing food. The act of hand-grinding spices connect us with the earth and acts as a meditation-in-motion. The mortar and pestle is the most common spice grinding tool, but many Ayurvedic kitchens also employ the sil batta, with is a “sil” or a base made of flat stone and a “batta” is a stone hand roller used to grind spices.

Garam Masala is one of the most recognizable spice blends from India and it comes from the northern region of India. It is regularly used in Indian cooking much in the same way salt and pepper is used in America. Garam Masala is generally used at the end of the cooking process since the spices are already ground. When cooking with spices, whole seeds are used at the beginning of the cooking process to infuse flavor into fats and to impart their flavor to the vegetables, soups, stews, curries and meats. Ground spices are often sprinkled on top of cooked food just before serving or added in the final moments of the cooking process.

This Garam Masala spice blend features 4 of the 6 tastes of sweet, pungent, bitter and astringent. In general, most spices are considered pungent. Pungent is a taste that can be aggravating to vata and pitta dosha, but when used in spice blends, the amount is small enough not to create imbalances in vata and pitta. Pungent spices also help to stoke agni or the digestive fire, which is beneficial for all the dosha. The Garam Masala is a good year-round spice blend that is tridoshic, meaning balancing for all dosha.

  • Sweet: cardamom, cinnamon, coriander, nutmeg

  • Pungent: black peppercorns, cardamom, cayenne, cinnamon, clove, cumin, nutmeg, star anise

  • Bitter: cumin

  • Astringent: coriander, nutmeg

Garam Masala Spice Blend

1/2 tablespoon coriander seeds
1/2 tablespoon cumin seeds
2 teaspoons cardamom seeds
2 teaspoons ground cinnamon
1 teaspoon whole cloves
1/2 teaspoon fresh ground nutmeg
1/2 teaspoon black peppercorns
1/4 tsp ground cayenne (optional)
1-2 star anise pods (optional)

Directions:
1. Toast (coriander seeds, cumin seeds, cardamom seeds, cloves and black peppercorns) separately in a dry pan over medium to medium-low heat until fragrant.

2. Grind each toasted spice separately in a mortar and pestle or sil batta.

3. Add each spice together in a bowl and mix to combine.

Doshic Considerations

This Garam Masala recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use half the amount of cayenne or eliminate all together.

  • Pitta should eliminate the cayenne, half the amount of cloves and nutmeg, and consider using only half the amount of star anise or eliminate all together.

  • Kapha can add additional cayenne if desired.

When you create a masala you are building the cosmic pillars for primal nourishment through food, breath and sound. You are honing the vibration of the mind and resuscitating the spirit, bringing them into a state of heightened awareness. The nose becomes a direct route to consciousness; the eyes, the gateway to light; the ears, a pathway to peace. The tongue receives the blessings of flavors, and the sense of touch leads the way to reforming your experience.
— Maya Tiwari in "Living Ahimsa Diet"

Ayurvedic Recipe - Lebanese Rice Pilaf

Lebanese Rice Pilaf Recipe

Ingredients:
1½ cups basmati rice
½ cup vermicelli noodles, broken
3-3¼ cups water
⅛ cup slivered almonds, toasted & skins removed
1-3 tbsp ghee
⅛ tsp cinnamon
1 cinnamon stick
1 tsp pink Himalayan salt

Directions:
1. Toast nuts in oven for 5-7 minutes at 350º or until lightly browned. You can also toast in a dry pan over medium heat, shaking pan often to evenly brown.

2. Place 2-3 tbsp ghee into pot over medium heat and melt. Add broken vermicelli and stir to coat. Watch carefully over the next few minutes as the noodles brown, you don’t want them to burn. Takes about 3-4 minutes.

3. Add the rice and stir to coat. Add water, cinnamon stick and salt, and turn burner to high and bring to boil.

4. Cover and turn heat to low and cook for 20 minutes. Garnish with cinnamon and toasted almonds.

Doshic Considerations

This Lebanese Rice Pilaf recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use 3 tbsp of ghee.

  • Pitta should use 2 tbsp of ghee and only ½ tsp of salt.

  • Kapha should only eat occasionally. Use 1 tbsp of ghee; ¼ tsp of salt; add an additional cinnamon stick during the cooking process; and garnish with more cinnamon.


Ayurvedic Recipe - Saffron Rice

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Saffron Rice Recipe

Ingredients:
Pinch of Saffron
1 tbsp filtered water
1 ½ cups basmati rice
3 cups filtered water
1-3 tbsp ghee
1/4 tsp chopped fresh ginger
1/4 tsp chopped fresh turmeric and/or 1/8 tsp ground turmeric
7 green cardamom pods
7 whole cloves
3 bay leaves
1-2 cinnamon sticks
½ tsp salt

Directions:
1. Soak saffron in 1 tbsp filtered water for 10-15 minutes, until the water turns a reddish orange color.

2. Add ghee to a pot and turn on burner to medium heat. When the ghee is heated, add the spices to the pot, stir and cook until fragrant about 1-2 minutes.

3. Add the rice and stir until coated.

4. Add the 3 cups water, the saffron water and salt to the pot and turn heat up to high. Bring water to boil and then cover, turn heat to low and cook for 20 minutes.

Doshic Considerations

This Saffron Rice recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use 3 tbsp of ghee.

  • Pitta should use 2 tbsp of ghee and only ¼ tsp of salt.

  • Kapha should only eat occasionally. Use 1 tbsp of ghee; ¼ tsp of salt or less; add an additional cinnamon stick during the cooking process.


Ayurvedic Recipe - Jamaican Rice & Peas

Jamaican Rice & Peas Recipe

Ingredients:
1 ½ cups basmati rice
1 ¼ cups water
1 - 15 oz can organic, unsweetened coconut milk
1 - 15 oz can organic, unsalted kidney beans (drained) or 1/3 cup dried (soaked overnight and cooked on the stovetop or pressure cooker according to factory directions)
1 tbsp virgin coconut oil, olive oil or ghee
½ tsp fresh grated ginger
1 small sweet onion, diced
½ dried thyme leaves
1 tsp salt

Directions:
1. Add coconut oil to a pan and turn burner to medium heat. Once coconut oil is melted add the diced onion and sauté for 7-8 minutes until slightly browned.

2. If using, add the fresh grated ginger and cook another 1-2 minutes.

3. Add the rice and stir to coat in the coconut oil.

4. Add the water, coconut milk and kidney beans and turn heat to high until the water boils.

5. Cover and turn heat to low and cook for 20 minutes.

Doshic Considerations

This Jamaican Rice & Peas recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use olive oil or ghee; and replace the kidney beans with cooked mung beans.

  • Pitta should use coconut oil; and only ½ tsp of salt.

  • Kapha should use ghee; ¼ tsp of salt or less; and use only half of a can of coconut milk or eliminate the coconut milk all together.


Ayurvedic Recipe: Italian-Style Lentil Soup

Ayurvedic Italian-Style Lentil Soup Recipe

This recipe is an adaptation from my grandmother’s recipe.

Ingredients:
1 cup lentils
1-2 tablespoons oil
1 bay leaf
6 cups water
1 small onion, diced
1 small carrot, sliced
1 tsp salt
3/4 cup soup pasta like ditalini, elbows, small shells, cavatelli

Directions:
Wash lentils and set aside. You can also soak your lentils for 4-6 hours before cooking to improve their digestibility.

1. Heat pot over medium heat and add oil until shimmering. Then add the onion and carrots. Sauté until onions are caramelized about 8-10 minutes.

2. Add the washed lentils, salt, bay leaf and water to the pot, turn heat to high and bring to boil. Cover with a slight vent to allow steam to escape. Lower heat to simmer and cook for 45-55 minutes or until the lentils are soft. Watch the water level throughout the cooking process and add more if needed.

3. In another pot, bring water to boil over high heat. Once the water starts boiling, add a pinch or two of salt and add the pasta. Cook according to package directions and strain once it reaches al dente (“to the teeth”) texture.

4. Add a scoop of pasta to a bowl and pour lentil soup over noodles.

Doshic Considerations

This Ayurvedic Italian-Style Lentil Soup recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use sesame oil (plain and not toasted), olive oil or ghee; and use daal instead of lentils and choose between mung, tur or urad; substitute rice or quinoa for pasta, but occasionally vata can have with pasta.

  • Pitta should use olive oil, sunflower oil or ghee; use brown lentils, green lentils or puy/french lentils; and only use ½ tsp of salt.

  • Kapha should use sunflower oil, almond oil or ghee; use brown lentils, green lentils or puy/french lentils; substitute the pasta for barley, buckwheat or basmati rice; and use ¼ tsp of salt or less.


Ayurvedic Recipe - Kale Chips

Ayurvedic Kale Chips Recipe

Ingredients:
1 bunch curly kale
1 tbsp tamari or coconut aminos
1/2 tsp toasted sesame oil
1 tsp virgin coconut oil
2 tsp fresh ginger, minced
2 tbsp unsweetened, organic coconut chips

Directions:
 1. Rip kale into bite-sized pieces and remove stems.

2. Mix oils, tamari and ginger together and whisk until combined.

3. Pour over kale pieces and sprinkle in coconut chips. Broil in oven until kale is crispy, stirring periodically and keeping a careful eye so that kale doesn’t burn.

Doshic Considerations

This Ayurvedic Kale Chips recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should cook for less time so that the chips aren’t too dry, and should only have in moderation since kale can be vata-provoking.

  • Pitta should use only 1/2 tbsp of tamari or coconut aminos.

  • Kapha should use sunflower oil instead of coconut oil, should only use 1-2 tsp of tamari (and don’t use coconut aminos), and should eliminate or limit the amount of coconut chips.


Ayurvedic Recipe - Cilantro Pesto

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Ayurvedic Cilantro Recipe

Ingredients:
1 cup packed cilantro (leaves only)
1/4 cup blanched almonds, toasted
1/2 cup unsweetened, dried coconut
1/8 cup chopped sweet onion
2 tsp fresh ginger, chopped
Juice of 1/2 lemon
1/2 tsp toasted sesame oil
1/2 tsp pink Himalayan salt
1/8 cup sunflower oil

Directions:
 1.  Put all ingredients in a food processor except for the sunflower oil and blend.

2.  Then stream in oil and blend until well combined.

Doshic Considerations

This Ayurvedic Cilantro Pesto recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use 3 tsp fresh ginger and add an additional 1-2 tbsp untoasted sesame oil or substitute untoasted sesame oil for sunflower oil.

  • Pitta should eliminate or use caramelized onions instead of raw.

  • Kapha should eliminate or only use half the amount of dried coconut; should only use 1/4 tsp of pink Himalayan salt; and only 3 tbsp of sunflower oil.


Ayurvedic Recipe - Vegan Roasted Carrot Soup

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Ayurvedic Vegan Roasted Carrot Soup

Ingredients:
3/4 lb organic rainbow carrots, cut into rustic chunks
2 inch knob of fresh organic ginger, minced
2 tbsp oil, divided equally
1/2 tsp ground cumin
1/2 tsp ground coriander
1/8 tsp ground turmeric
2.5 cups organic veggie broth (homemade if possible)
1 (15.5 oz) can unsweetened organic coconut milk
Lime wedges, as garnish
Toasted pumpkin seeds (aka pepitas), as garnish

Directions:
1. Preheat oven to 400*F.

2. Heat 1 tbsp oil over medium heat and add ground spices and minced ginger. Cook for 1-2 minutes, until spices are fragrant. Add carrots and stir to coat carrots in oil spice mixture.

3. Add to a roasting pan or pyrex and roast carrots for 25-30 minutes, stirring every 10 minutes.

4. Once carrots are done roasting, melt the other 1 tbsp of oil in a medium pot. Then add roasted carrots and veggie broth and heat until simmering. Simmer for 10 minutes.

5. Remove from heat and add the coconut milk and salt. Adjust seasoning as needed.

6. Then use and immersion blender or regular blender to purée the soup into a creamy consistency. Garnish with lime wedges and pumpkin seeds.

Doshic Considerations

This Ayurvedic Vegan Roasted Carrot Soup recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use untoasted sesame oil; should use full-fat coconut milk; and can use up to 1 tsp of Himalayan pink salt.

  • Pitta should use virgin coconut oil or sunflower oil; should use full-fat coconut milk; and can use up to 1/2 tsp of Himalayan pink salt.

  • Kapha should use sunflower oil; should use lite coconut milk; should only use half a can of coconut milk and substitute the remaining liquid with water; and can use up to 1/4 tsp of Himalayan pink salt.


Ayurvedic Recipe - Spinach & Rice Soup

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Ayurvedic Spinach Rice Soup

Ingredients:
1/2 cup organic onions, diced
1-3 tbsp ghee
2 inch knob of fresh organic ginger, minced
1/8 tsp ground turmeric or 1 tsp fresh turmeric, minced
1/3 cup cilantro, chopped
1/2 cup arborio rice
7-8 cups (no- or low-sodium) vegetable stock (homemade if possible)
3-4 cups organic baby spinach, chiffonade
Garnish with salt and pepper

Directions:
1. Heat ghee over medium heat and add onions. Cook for 7-10 minutes, or until caramelized.

2. Add cilantro, fresh ginger and fresh or ground turmeric.

3. Add rice and vegetable stock and bring to boil.

4. Cover, lower heat, and simmer for 40-45 minutes.

5. Add spinach and cook another 5-10 minutes.

6. Season with salt and pepper. Add additional cilantro if desired.

Doshic Considerations

This Ayurvedic Spinach Soup recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use 3 tbsp ghee; should only have spinach and leafy greens in moderation; and can use up to 1 tsp of Himalayan pink salt.

  • Pitta should use 2 tbsp ghee; should only have spinach occasionally, so substitute kale or other leafy green for spinach when desired; add additional cilantro to balance the heating quality of the spinach; and can use up to 1/2 tsp of Himalayan pink salt.

  • Kapha should use 1 tbsp ghee; and can use up to 1/4 tsp of Himalayan pink salt.


Ayurvedic Recipe - Tofu Noodle Soup

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Ayurvedic Tofu Noodle Soup

Ingredients:
1/2 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped carrot
2 tbsp chopped fresh parsley or fresh cilantro
1-3 tbsp olive oil or ghee
4 cups vegetable broth (homemade if possible)
4 cups water
1/2 cup Asian tofu
1.5 cups dried noodles
1/2 tsp fresh turmeric or 1/4 tsp ground turmeric
1/2 tsp fresh ginger
Garnish with salt and pepper

Directions:
1. Heat oil over medium heat and add onions, carrots, celery and sauté until softened.

2. Add parsley or cilantro, fresh ginger and fresh turmeric and cook another 1-2 minutes.

3. Then add broth, water, tofu and turmeric (only if using ground and not fresh) and bring to a boil.

4. Once boiling, cover and lower heat to simmer for 15-20 minutes.

5. Then return to a boil and add noodles and cook until tender (remember they will absorb a lot of excess water/stock so you can always boil separately).

6. Season with salt and pepper before serving.

Doshic Considerations

This Ayurvedic Tofu Noodle Soup recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use 3 tbsp ghee or olive oil; can use parsley or cilantro; should only have tofu in moderation so omit when having frequently; and can use up to 1 tsp of Himalayan pink salt.

  • Pitta should use 2 tbsp ghee or olive oil; should use cilantro instead of parsley, but can have parsley in moderation; and can use up to 1/2 tsp of Himalayan pink salt.

  • Kapha should use 1 tbsp or less of ghee or substitute sunflower oil; can use parsley or cilantro; should only have tofu in moderation so omit when having frequently; and can use up to 1/4 tsp of Himalayan pink salt.


Ayurvedic Recipe - Vegan Posole Soup

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Ayurvedic Vegan Posole Soup

Ingredients:
1-3 tbsp oil
1 small onion, diced
1 can black beans or 1/3 cup dried black beans, soaked and cooked in a pressure cooker
1 can white hominy (posole) or 1/2 cup dried, soaked and cooked in a pressure cooker
2 small tomatoes, fire-roasted 
4 cups vegetable broth
1 tsp cumin, ground
1/2 tsp coriander, ground
1/4 tsp smoked paprika, ground
Salt & pepper to taste
Garnish with cilantro and lime 

Directions:
1. Sauté onions in olive oil.

2. Add all other ingredients.

3. Bring to boil then lower heat.

4. Simmer for 30-40 minutes.

5. Season with salt and pepper before serving.

Doshic Considerations

This Ayurvedic Vegan Posole Soup recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use 3 tbsp ghee or olive oil; should substitute mung beans for black beans; should only have hominy occasionally so omit when having frequently or substitute with Israeli couscous; and can use up to 1 tsp of Himalayan pink salt.

  • Pitta should use 2 tbsp ghee or olive oil; should use extra cilantro and only 1 fire-roasted tomato; should only have hominy occasionally so omit when having frequently or substitute with Israeli couscous; and can use up to 1/2 tsp of Himalayan pink salt.

  • Kapha should use 1 tbsp or less of ghee or olive oil; and can use up to 1/4 tsp of Himalayan pink salt.


Ayurvedic Recipe - Golden Milk

Ayurvedic Golden Milk

Ingredients:
1 cup milk/mylk (cow, goat, almond, coconut, soy, etc.)
½ tsp turmeric powder
1 inch piece fresh ginger root, thinly sliced
1 tsp sweetener (raw honey, agave nectar, maple syrup, etc.)
½ tsp virgin coconut oil or homemade ghee
2-4 whole black peppercorns
1 cinnamon stick (optional)
Garnish with:
2 pinches ground cardamom
2 pinches ground cinnamon
freshly grated nutmeg 

Directions:
1. Place milk/mylk, turmeric, ginger, coconut oil or ghee, peppercorns and cinnamon stick (if using) in a small saucepan.

2. Warm over medium heat, to just about boiling and then lower heat and simmer for 7-10 minutes.

3. Strain into a mug and stir in dosha-appropriate sweetener (agave nectar for Vata, maple syrup for Pitta, raw honey for Kapha).

4. Garnish with cinnamon, cardamom and nutmeg if desired.

Doshic Considerations

This Ayurvedic Golden Milk recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use cow’s milk or almond milk if vegan or lactose-intolerant; should use ghee; and should add extra ginger as well as nutmeg and cardamom as garnishes.

  • Pitta should use cow’s milk or coconut milk and almond milk if vegan or lactose-intolerant; should use ghee or coconut oil if vegan; and should use as recommended in the recipe.

  • Kapha should use goat’s milk or almond milk if vegan or lactose-intolerant; should use ghee; and should add an extra cinnamon stick in the cooking process as well as extra cinnamon as a garnish.


Ayurvedic Recipe - Vegan Lettuce Wraps

Ayurvedic Vegan Lettuce Wraps

Ingredients:
1 head Boston or Bibb lettuce
¼ cup fresh basil leaves, chiffonade
¼ cup fresh cilantro leaves
¼ cup fresh mint leaves, chiffonade
¼ cup scallions, thinly sliced
½ cup carrots, shredded
½ cucumber, julienned
1 cup rice vermicelli, cooked according to package directions
Sauce:
½ cup tamari
¼ cup coconut milk
¼ cup lime juice
1 tbsp sriracha or red chili paste
1 tbsp sweetener (honey, agave nectar, maple syrup) 

Directions:
1. Combine the sauce ingredients (tamari, coconut milk, lime juice, sriracha, sweetener) into a bowl and mix together.

2. Cook rice vermicelli according to package directions.

3. Prep vegetables and place each in separate bowls.

4. Assemble your lettuce wraps with the toppings you like and/or are best for your dosha.

Doshic Considerations

This Ayurvedic Vegan Lettuce Wrap recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should only have occasionally since raw foods are aggravating to Vata; should add ginger to the sauce; instead serve without lettuce and cook the vegetables like carrot, cucumber and scallions; should use only half to quarter amount of sriracha or red chili paste; and should use agave nectar or honey for the sweetener.

  • Pitta should use extra fresh mint and cilantro since those are cooling foods that are pacifying to Pitta; should use only half the amount of tamari and substitute with more coconut milk; should use the scallions sparingly; should eliminate or only use a quarter amount of sriracha or red chili paste; and should use maple syrup for the sweetener.

  • Kapha should use extra scallions and add ginger to the sauce; should use only half the amount of tamari and substitute with more coconut milk; should use as much or even more sriracha or red chili paste; and should use raw honey for the sweetener.


Ayurvedic Recipe - Baked Asian Tofu

Ayurvedic Baked Asian Tofu

Ingredients:
¾ cup organic coconut milk
1 tbsp oil
Juice from 1 lime
1 tbsp chopped shallots
1 tbsp chopped fresh ginger
2 tsp tamari
¼ tsp sriracha
1 tsp sweetener
1 package organic, extra-firm tofu

Directions:
1. Prepare your tofu for baking by removing any excess moisture. Place your tofu block on a plate that is lined with paper towels. Place more paper towels on top of the tofu and place another plate on top of the tofu. Stack large cans on top of the top plate to help squeeze out any excess moisture from the tofu. Let the paper towels absorb the water from the tofu.

2. Once sufficient moisture has been removed from the tofu, place the tofu on oven-safe dish.

3. Combine all marinade ingredients together and pour over tofu.

4. Cook at 350°F for 20 minutes on each side.

Doshic Considerations

This Ayurvedic Baked Asian Tofu recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use sesame oil; should only have tofu in moderation so substitute winter squash when having more frequently; should only use 1/2 tbsp of shallots; and should use agave nectar as the sweetener.

  • Pitta should use virgin coconut oil; should only use 1/2 tbsp or less of shallots; should eliminate or only use a quarter amount of sriracha or red chili paste; should use only half the amount of tamari; and should use maple syrup as the sweetener.

  • Kapha should only use half of the coconut milk and substitute with filtered water; should use sunflower oil; should use only half the amount or less of tamari; and should use fruit juice concentrate or apple juice as the sweetener.


Ayurvedic Recipe - Vegetable Spice Blend (Autumn/Fall Season)

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Ayurvedic Vegetable Spice Blend (Autumn/Fall Season)

Ingredients:
1 tsp coriander seeds
1 tsp cumin seeds
1/2 tsp brown mustard seeds
1/2 tsp ajwain seeds
1/4 tsp ground turmeric
1/4 tsp pink Himalayan salt 

Directions:
1. Toast and grind each seed separately.

2. Then combine together with the turmeric and salt.

3. Mix well.

4. Sprinkle this spice on vegetables prior to roasting.

Doshic Considerations

This Ayurvedic Vegetable Spice Blend (Autumn/Fall Season) recipe is Tridoshic so balancing to all dosha.


Ayurvedic Recipe - Turmeric Cilantro Rice

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Ayurvedic Turmeric Cilantro Rice

Ingredients:
1 cup basmati rice
2 cups water
1/4 cup cilantro leaves + more to sprinkle after it’s cooked 
1 tsp oil (optional)
1/4 tsp cumin seeds
1/4 tsp turmeric powder
1/4 tsp sea salt

Directions:
1. Heat oil (if using) over medium heat and add cumin seeds and toast until golden. You can also just toast the seeds in a dry pan.

2. Add rice, water, cilantro, turmeric, and salt and bring to boil.

3. Then cover, lower heat to simmer or lowest heat setting and cook for approximately 18-20 minutes. 

4. Fluff with a fork and sprinkle cilantro on top.

Doshic Considerations

This Ayurvedic Turmeric Cilantro Rice recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use sesame oil.

  • Pitta should use virgin coconut oil.

  • Kapha should use sunflower oil.


Ayurvedic Recipe - Quick & Easy Black Beans

Ayurvedic Quick & Easy Black Beans

Ingredients:
1 can organic black beans (or fresh if you’ve got the time and remembered to prepare ahead of time by soaking overnight or if you have a pressure cooker)
1/3 cup diced sweet onion
1-3 tsp oil
1/4 tsp ground cumin
1/4 tsp ground coriander
1/4 tsp smoked paprika
Salt to taste (make sure to check the sodium content of your canned beans)

Directions:
1. Sauté onions in oil until caramelized.

2. Then add remaining ingredients.

3. Simmer 8-10 minutes and serve warm.

Doshic Considerations

This Ayurvedic Quick & Easy Black Beans recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use 3 tsp sesame oil; and should not have black beans and should instead sub with mung beans.

  • Pitta should use 2 tsp virgin coconut oil.

  • Kapha should use 1 tsp sunflower oil.


Ayurvedic Recipe - Ayurvedic Curry Powder

Ayurvedic Curry Powder

Ingredients:
1/2 tbsp coriander seeds
1/2 tbsp cumin seeds
1/2 tbsp brown mustard seeds
1/2 tbsp fenugreek seeds
1/2 tbsp turmeric powder
2 tsp cardamom seeds
2 tsp cinnamon powder
1/2 whole cloves
1/2 tsp fennel seeds

Directions:
1. Take all seeds and dry roast in a pan until fragrant.

2. Crush seeds in mortar and pestle or in a spice grinder.

3. Add crushed seeds to powder spices and mix well.

4. Store in a spice jar.

Doshic Considerations

This Ayurvedic Curry Powder recipe is Tridoshic so balancing to all dosha.


Ayurvedic Recipe - Alternate Ayurvedic Curry Powder

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Alternate Ayurvedic Curry Powder

Ingredients:
1 tbsp coriander seeds
1 tbsp cumin seeds
1 tbsp turmeric powder
1 tsp ginger powder
1 tsp brown mustard seeds
1 tsp fenugreek seeds
1 tsp cinnamon powder
1 tsp cardamom seeds
1/2 tsp whole cloves

Directions:
1. Separately dry roast each seed in a pan until fragrant.

2. Crush seeds in mortar and pestle or in a spice grinder.

3. Add crushed seeds to powder spices and mix well.

4. Store in a spice jar.

Doshic Considerations

This Ayurvedic Alternate Curry Powder recipe is Tridoshic so balancing to all dosha.


Ayurvedic Recipe - Curried Cauliflower

Ayurvedic Curried Cauliflower

Ingredients:
1 head of organic cauliflower, cut into florets
1-3 tbsp oil 
2 tbsp Ayurvedic curry powder (recipe above)
1/2 tsp turmeric powder
Salt to taste

Directions:
1. Preheat oven to 425*F.

2. Add coconut oil to a baking sheet and place in oven during preheat. This gets the oil nice and melty and you can swish it around to coat the bottom of the pan and to prevent the cauliflower from sticking (do this when roasting potatoes too).

3. Add curry powder, turmeric and a sprinkle of salt to the melted oil and stir to combine.

4. Add your cauliflower florets and coat in the oil and spice mixture.

5. Roast for 15-20 minutes, stirring 2-3x. For crispier cauliflower, broil for 2-5 minutes at the end.

Doshic Considerations

This Ayurvedic Curried Cauliflower recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use 3 tbsp sesame oil; cauliflower can be vata-aggravating so it should be substituted with winter squashes or other vata-pacifying vegetables instead.

  • Pitta should use 2 tbsp virgin coconut oil.

  • Kapha should use 1 tbsp sunflower oil.


Ayurvedic Recipe - Homemade Vegetable Stock

Ayurvedic Homemade Vegetable Stock

Ingredients:
9-11 cups water
2-3 small onions, quartered with skins on
1-2 shallots, skins on
2-3 garlic cloves, skins on
1-2 tsp cumin seeds
2 tsp coriander seeds
1 tsp turmeric 
Sprig of fresh rosemary
2 bay leaves
2 tbsp fennel bulb fronds, fresh
Leftover veggies (I cut the bottom off a celery bunch and used that along with a fennel bulb, 2-3 well washed carrots that haven’t been peeled, and half an orange bell pepper)
Salt to taste

Directions:
1. Add all ingredients to a large soup pot.

2. Bring to bowl and then lower heat to simmer.

3. Simmer for 1.5 to 2 hours.

Doshic Considerations

This Ayurvedic Homemade Vegetable Stock recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use half the amount of onions, shallots and garlic.

  • Pitta should use half the amount of onions and shallots and eliminate the garlic.

  • Kapha can use recipe as is.


Ayurvedic Recipe - Chimichurri Recipe

Ayurvedic Chimichurri Recipe

Ingredients:
1/4 cup fresh cilantro leaves
1/4 cup fresh flat leaf parsley leaves
2 tbsp fresh oregano leaves 
1/4 cup red wine vinegar
1/2 - 1 tsp crushed red pepper flakes 🌶
4 garlic cloves
2 tbsp shallot
1/2 cup oil
Salt and black pepper to taste

Directions:
1. Add all ingredients except olive oil to food processor.

2. Pulse until all ingredients are chopped.

3. With food processor running, stream in olive oil until the chimichurri is the consistency of pesto.

Doshic Considerations

This Ayurvedic Chimichurri recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use 1/2 tsp crushed red pepper flakes; should oven roast the garlic; should sauté the shallots until caramelized; and should use olive oil or sesame oil if desired.

  • Pitta should use 1/4 tsp crushed red pepper flakes or eliminate all together; should oven roast the garlic and use only 2 cloves; should sauté the shallots until caramelized and use only 1 tbsp shallot; and should use olive oil.

  • Kapha should use 1 tsp crushed red pepper flakes; can oven roast the garlic if desired; and should use sunflower oil.


Ayurvedic Recipe - Mint Chai

Ayurvedic Mint Chai

Ingredients:
1 part cardamom
1 part cinnamon
1 part nutmeg
1 part clove
1 part ginger
2 parts coriander seeds
4 parts mint 

Directions:
1. Mix ingredients together.

2. Take about 1 teaspoon Mint Chai mixture and boil gently for 10 minutes.

3. Strain and serve with milk/mylk and dosha-appropriate sweetener.

4. Garnish with cinnamon, cardamom, clove and/or nutmeg if desired.

Doshic Considerations

This Ayurvedic Golden Milk recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use cow’s milk or almond milk if vegan or lactose-intolerant; can use dry or fresh ginger; should add extra ginger as well as nutmeg and cardamom as garnishes; and should use honey, agave nectar or turbinado sugar as the sweetener.

  • Pitta should use cow’s milk or coconut milk and almond milk if vegan or lactose-intolerant; should use fresh ginger; and should use maple syrup, rice syrup, coconut nectar or turbinado sugar as the sweetener.

  • Kapha should use goat’s milk or almond milk if vegan or lactose-intolerant; can use dry or fresh ginger; should add extra cinnamon and clove as a garnish; and should use raw honey or fruit juice concentrate as the sweetener.


Ayurvedic Recipe - Coconut Lime Rice with Cooling Cilantro & Mint

Coconut Lime Rice Recipe

Ingredients:
2 cups basmati rice 
2 cups coconut milk 
2 cups filtered water
8 Lime leaves
2 tablespoons fresh mint leaves 
2 tablespoons fresh cilantro leaves
1/2 teaspoon pink Himalayan salt
Garnish
Fresh mint Leaves
Fresh cilantro leaves
Coconut chips, toasted 
Raw cashews, toasted

Directions:
1. Add all ingredients to rice cooker.

2. Or boil water and coconut milk together.

3. Then add rice, herbs and salt and stir.

4. Once the water and coconut milk boil, cover pot and turn burner to low.

5. Cook 20 minutes.

6. Garnish with coconut chips or unsweetened coconut flakes and raw cashews.

Doshic Considerations

This Coconut Lime Rice recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use full fat coconut milk; and can add extra lime leaves if desired.

  • Pitta should use full fat or lite coconut milk; should garnish with extra cilantro and mint; should eliminate the cashew nut garnishes; and only 1/4 tsp of salt.

  • Kapha should only use 1 cup of coconut milk and replace with water; should use lite coconut milk instead of full fat; should eliminate the cashew and coconut chip garnishes; and should use 1/4 or less of pink Himalayan salt.


Ayurvedic Recipe - Broccoli Soup

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Ayurvedic Broccoli Soup

Ingredients:
1-3 tsp ghee or oil
1/2 onion, diced
3 stalks celery, diced
3-4 cups broccoli florets
2.5-3 cups homemade vegetable broth (see recipe above)
1 tbsp ghee or vegan butter
1.5 tbsp flour 
1 cup milk (cow's, almond, soy, etc)
Salt to taste
Garnish
Skinless almonds, toasted

Directions:
1. Sauté onions and celery in ghee or oil until soft.

2. Add broccoli florets and vegetable broth and bring to boil, then cover, lower heat and cook 12-15 minutes.

3. Use and immersion blender or regular blender to purée the soup mixture.

4. In another pan, add ghee and melt over medium heat and then sprinkle in flour.

5. Combine ghee and flour with whisk and then start streaming in milk and whisk consistently until mixture begins to boil and thicken. Basically a complicated way of saying make a roux.

6. Add broccoli purée and combine with thickened roux.

7. Garnish with toasted almonds.

Doshic Considerations

This Ayurvedic Broccoli Soup recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use 3 tsp ghee or olive oil; should only have broccoli occasionally so substitute with asparagus, winter squash or other vata-pacifying vegetable; should use cow’s milk or almond milk if vegan or lactose-intolerant; and can use up to 1 tsp of Himalayan pink salt.

  • Pitta should use 2 tsp ghee or olive oil; should use cow’s milk or almond milk if vegan or lactose-intolerant; and can use up to 1/2 tsp of Himalayan pink salt.

  • Kapha should use 1 tsp or less of ghee or sunflower oil; should use goat’s milk or soy milk if vegan or lactose-intolerant; and can use up to 1/4 tsp of Himalayan pink salt.


Ayurvedic Recipe - Ayurvedic Tea Blend

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Ayurvedic Tea Blend

Ingredients:
1/2 tsp chamomile
1/2 tsp lemon balm
1/2 tsp oatstraw
1/2 tsp passionflower
1 pinch organic lavender
1 pinch organic rose petals
2-3 jasmine flower buds

Directions:
1. Add all ingredients to teapot.

2. Boil 8-12 oz of water.

3. Pour boiling water over the herbs and brew for 15-20 minutes. (This makes a single 8-12oz serving).

3. Strain and serve with milk/mylk, if desired and dosha-appropriate sweetener.

Doshic Considerations

This Ayurvedic Tea Blend recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use cow’s milk or almond milk if vegan or lactose-intolerant; can add dry or fresh ginger; and should use honey, agave nectar or turbinado sugar as the sweetener.

  • Pitta should use cow’s milk or coconut milk and almond milk if vegan or lactose-intolerant; can add fresh ginger; and should use maple syrup, rice syrup, coconut nectar or turbinado sugar as the sweetener.

  • Kapha should use goat’s milk or almond milk if vegan or lactose-intolerant; can add dry or fresh ginger; and should use raw honey or fruit juice concentrate as the sweetener.


Ayurvedic Recipe - Cilantro Lime Sauce

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Ayurvedic Cilantro Lime Sauce Recipe

Ingredients:
1/4 cup fresh squeezed lime juice
1/4 cup olive oil
1/4 cup cilantro 
1 tbsp fresh ginger
1/2 tsp salt
1/2 tsp or less of cayenne (optional)
1/4 tsp sweetener

Directions:
1. Add all ingredients except oil to food processor.

2. Pulse until all ingredients are chopped.

3. With food processor running, stream in oil until the cliantro lime sauce is the consistency of a salad dressing.

Doshic Considerations

This Ayurvedic Cilantro Lime Sauce recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use full 1/4 cup of fresh lime juice; should use olive oil; can use full 1/2 tsp of salt; can use a pinch or 2 of cayenne; and can use agave nectar as the sweetener.

  • Pitta should use 1-2 tbsp of fresh lime juice instead; should use olive oil; should use 1/4 tsp of salt; should eliminate the cayenne or use no more than 1 pinch; and can use maple syrup as the sweetener.

  • Kapha should use 1-2 tbsp of fresh lime juice instead; should use sunflower oil; should use 1/4 tsp or less of salt; can use up to 1/2 tsp of cayenne; and can use honey or fruit juice concentrate as the sweetener.


Ayurvedic Recipe - Sunflower Seed Salad Dressing

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Ayurvedic Sunflower Seed Salad Dressing Recipe

Ingredients:
2 tbsp sunflower seeds
1 tsp minced fresh ginger
1/4 cup filtered water
2 tsp tamari
1 tsp sunflower nut butter 

Directions:
1. Add all ingredients to food processor.

2. Pulse until all ingredients are combined and creamy.

3. Serve atop a salad or as a dressing for cooked vegetables.

Doshic Considerations

This Ayurvedic Sunflower Seed Salad Dressing recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata can add additional ginger if desired.

  • Pitta should use 1 tsp tamari.

  • Kapha should only have occasionally and use 1/2 tsp tamari.


Ayurvedic Recipe - Ayurvedic Tea Blend

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Ayurvedic Nighttime Tea Blend

Ingredients:
1 part lavender
1 part rose petals
1 part passionflower
1 part skullcap
1 part ginger
2 parts lemon balm
4 parts chamomile 

Directions:
1. Add all ingredients to teapot.

2. Boil 8-12 oz of water.

3. Pour boiling water over the herbs and brew for 15-20 minutes. (This makes a single 8-12oz serving).

3. Strain and serve with milk/mylk, if desired and dosha-appropriate sweetener.

Doshic Considerations

This Ayurvedic Nighttime Tea Blend recipe can be tailored to any dosha by following the recommendations listed below.

  • Vata should use cow’s milk or almond milk if vegan or lactose-intolerant; can use dry or fresh ginger; and should use honey, agave nectar or turbinado sugar as the sweetener.

  • Pitta should use cow’s milk or coconut milk and almond milk if vegan or lactose-intolerant; should use fresh ginger; and should use maple syrup, rice syrup, coconut nectar or turbinado sugar as the sweetener.

  • Kapha should use goat’s milk or almond milk if vegan or lactose-intolerant; can use dry or fresh ginger; and should use raw honey or fruit juice concentrate as the sweetener.