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Contents
Introduction .................................................................................................................................... 5
Balancing The Doshas ..................................................................................................................... 6
VATA DOSHA ................................................................................................................................... 6
PITTA DOSHA................................................................................................................................... 7
KAPHA DOSHA................................................................................................................................. 8
A Food Plan to Balance Vata Dosha .......................................................................................... 10
A Food Plan to Balance Pitta Dosha .......................................................................................... 11
A Food Plan to Balance Kapha Dosha ....................................................................................... 12
Tridosha Basic Food Guideline Chart ............................................................................................ 14
VATA.................................................................................................................................... 14
PITTA ................................................................................................................................... 14
KAPHA ................................................................................................................................ 14
Ayurvedic Living Recipes ............................................................................................................... 16
Recipe Index .................................................................................................................................. 18
Ghee (clarified butter), essential in any Ayurvedic Kitchen ................................................. 18
Breakfast ideas: ..................................................................................................................... 19
Soups: .................................................................................................................................... 20
Rice dishes:............................................................................................................................ 22
Classic Ayurvedic Rice dishes: ............................................................................................... 24
Pulses: ................................................................................................................................... 25
Vegetables: ........................................................................................................................... 26
Salads: ................................................................................................................................... 27
Chappatis: ............................................................................................................................. 27
Chutneys and Condiments: ................................................................................................... 28
Puddings and Teatime Treats: .............................................................................................. 30
Drinks: ................................................................................................................................... 33
Ayurvedic Diet & Weight Loss....................................................................................................... 36
Introduction
We all know that for healthy living we require a balanced diet consisting
of protein, carbohydrates and fats, minerals, vitamins, etc.
Ayurveda considers the diet in great detail.
The Ayurvedic diet is one that not only nourishes the body, but also
restores balance of 'Tridoshas' which is essential for maintaining Health.
Depending on our dosha, or constitutional type, some foods can be
beneficial, and others should be avoided. These same foods may have
the opposite effect on another dosha.
The science of Ayurveda teaches that the right diet is the foundation of
health & healing. For maximum health and vitality, the ideal diet is one
that balances our doshas.
VATA DOSHA
The qualities of vata are cold, dry, light, hard, and rough.
PITTA DOSHA
Pitta's properties are hot, sharp, oily and light.
and fruit are good for pitta people. Mild spices like cumin, coriander and cilantro are
particularly beneficial for pitta. Sweet, bitter, astringent; cold, heavy, dry. Moderation,
coolness, ghee, coconut oil, olive oil, green coriander (dhaniya), coriander seeds, cardamom,
sprouts and raw foods.
Vegetables & Fruits: can eat most vegetables and fruits. Exceptions are given below.
Grains : Barley, oats, wheat, parboiled rice.
KAPHA DOSHA
The qualities of kapha dosha are cold, heavy, liquid and unctuous.
cereals, cold juice or milk, and sugary pastries. Bacon and sausage aggravates kapha due to
their salt and oil. For kapha types, breakfast is optional. (You may skip it if you like).
To pep you up in the morning, take honey, hot water, lemon juice and ginger. Try hot ginger
tea. Try skipping a meal or two and take a spoonful of honey in hot water to keep you going.
You have a sweet tooth. So, cutting down on sugar is difficult but it is recommended. Take
honey instead. Avoid taking more than a spoonful of honey a day.
Don't overindulge on dairy foods. Butter, ice cream, and cheese are among the worst foods you
can take as it aggravates the kapha. Take warm low fat milk. Avoid hamburgers and milk shakes.
Eat raw fruits, vegetables and salads. Watch out the restaurant foods, especially oily, salty,
sweet or deep fried foods - these are all kapha aggravating. Eat salad with minimum salad
dressing. Take a glass of hot water instead of ice water. Eat salad instead of soup especially in
hot weather.
Kapha dosha is aggravated and increased in the spring of the year. During this season, eat less
and choose more dry, fibrous foods. During wet, cold seasons,
If your basic constitution is mixed, include smaller portions for the second dosha.
PITTA
Restricted
Allowed
Sour Fruits Sweet Fruits
Apricots
Apples
Berries
Avocado
Banans
Cocnut
Cherries
Figs
Cranberries Grapes (dark)
Grapefruit
Mango
Grapes
Oranges
(green)
(sweet)
Lemons
Pears
Oranges
Pineapples
(sour)
(sweet)
Papaya
Plums (sweet)
Peaches
Pomegranate
Pineapples Prunes
(sour)
Raisins
Persimmon
Plums (sour)
Pitta
Restricted
Pungent
Vegetables
Beets
Carrots
Eggplant
Garlic
Onions
Peppers
(hot)
Radishes
Spinach
Tomatoes
Allowed
Sweet & Bitter
Vegetables
Asparagus
Broccoli
Brussels
Sprouts
Cabbage
Cucumber
Cauliflower
Celery
Green Beans
Leafy Greens
Lettuce
Mushrooms
Okra
Peas
Parsley
Peppers
(green)
Potatoes
Sprouts
Zucchini
KAPHA
Restricted
Allowed
Sweet &
Apples
Sour Fruits Apricots
Avocado
Berries
Banas
Cherries
Cocnut
Cranberries
Figs (fresh) Figs (dry)
Grapefruit Mango
Grapes
Peaches
Lemons
Pears
Melons
Persimmon
Oranges
Pomegranate
Papaya
Prunes
Pineapples Raisins
Plums
Kapha
Restricted
Allowed
Sweet &
Pungent &
Juicy
Bitter
Vegetables Vegetables
Cucumber Asparagus
Potatoes
Beets
(sweet)
Broccoli
Tomatoes Brussels
Zucchini
Sprouts
Cabbage
Cauliflower
Celery
Eggplant
Garlic
Leafy Greens
Lettuce
Mushrooms
Okra
Onions
Parsley
Peas
Peppers
Potatoes
(white)
Radishes
Spinach
Sprouts
Grains
Legumes
Vata
Restricted
Allowed
Barley
Oats
Buckwheat
(cooked)
Corn
Rice
Millet
Wheat
Rye
All Legumes
Pitta
restricted
Allowed
Buckwheat Barley
Corn
Oats (cooked)
Millet
Rice (basmati)
Oats (dry)
Rice (white)
Rice (brown) Wheat
Rye
Kapha
restricted
Allowed
Oats
Barley
(cooked)
Corn
Rice
Millet
(brown)
Oats (dry)
Rice (white) Rice
Wheat
(Basmati,
small amount)
Rye)
Lentils
All Legumes
OK
Mung
Lentils
All Legumes
Beans, Tofu,
OK
Black & Red
Lentils
Nuts
All Nuts are OK in small
No nuts except coconut
No nuts at all
quantities
Seeds
All seeds are OK in
No seeds except Sunflower & No seeds except
moderation
Pumpkin
Sunflower & Pumpkin
Sweeteners All sweeteners are OK
All sweeteners are OK except No sweeteners except raw
except white sugar
molasses & honey
honey
Condiments All spices are good
No spices except coriander, All spices are good except
cinnamon, cardamom, fennel, salt
tumeric & small amounts of
black pepper
Dairy
All dairy products are OK (in Buttermilk
Butter
No dairy except ghee &
moderation)
Cheese
(unsalted)
goatmilk
Sour Cream Cottage
Yogurt
Cheese
Ghee
Milk
Oils
All oils are good
Almond
Coconut
No oils except almond,
Corn
Olive
corn, or sunflower in small
Safflower
Sunflower
amounts
Sesame
Soy
Certain foods do not go well with others eg: Milk does not go well with sour fruits or
banana, yoghurt and banana are also incompatible.
Different sorts of food are required at different times eg: pregnancy and post illness
Ideal foods are tridoshic, balancing all three doshas eg: green mung dhal and coriander
Milk:Throughout these recipes milk can be taken as cow or goats milk, rice milk,
almond milk or other milk substitute. Soya milk is less favoured unless it is very good
quality as it can be quite chalky and hard to digest. NB: Dairy milk from cows, goats does
not combine well with many other foods such as bananas and other fruits, bread, meat,
fish, yoghurt and sour foods.
Sweetener: Refined white and even brown sugar have been stripped of vitamins and
minerals which help the body digest sugar. Try experimenting with Indian Jaggery (raw
palm sugar, pictured), date syrup, brown rice syrup, Agave syrup and other alternatives.
Honey should only be used in recipes that do not require heating. When baked, added
to hot drinks or otherwise heated it ferments and blocks the bodys subtle channels.
Adding honey to warm drinks is OK. Honey is the best sweetener for Kapha.
Salt: Himalayan Rock Salt is an excellent salt as it is very easily absorbed with many
beneficial effects. It does not increase blood pressure risk; is rich in minerals; assists the
bodys pH balance; increases appetite, digestion and assimilation of food. Its also
favoured by Yogis as it calms the nervous system. It is milder than normal salt, and is
available from good health shops or on-line.
Fats/ Oils: Ghee is favoured for frying and releasing the aroma from spices. Oils which
are liquid at room temperature should generally not be heated as they become unstable
producing free radicals. Fats which are solid at room temperature (coconut, ghee,
animal fat) are more heat stable. Delicate oils, such as hemp seed oil, are best used after
cooking, such as in dressings or drizzled over steamed vegetables. See below for ghee
recipe. See Erasmus book Fats that heal, Fats that kill (1993) for more.
Asafoetida/Hing:A little known plant gum resin widely used in Ayurvedic cooking to
Vata aggravation (and hence gas!). It enkindles agni and discourages growth of parasitic
worms in the large intestine. A small pinch can be added to almost any lentil, bean and
cabbage dish in the early stages of preparation to increase digestability. Any more than
a pinch will aggravate as its hot and sharp.
Recipe Index
Breakfast ideas:
Breakfast is an essential meal for Vata and Pitta types. Kapha types may not be hungry till
later in the morning and should wait for genuine hunger before eating!
Power Drink:
Peeled almonds (rejuvenating), pistachios (tonifying), cashews (magnesium rich), dates
(strengthen liver, used to treat alcoholics!); raisins (balance doshas). This drink is good at any
time of the day or night! Soak nuts and dried fruit overnight or for at least two hours. Blend
with milk (or water used to soak) till chewy. Add rosewater, cardamon powder (sweet, calms,
stimulates digestion) and saffron (cooling, tonifying, good for women, balances all doshas). Try
ground fennel seeds (sweet, digestive, tones stomach) instead of saffron. You can add
sweetener according to taste though the dates are already sweet.
Almond milk:
Soak a cup of almonds overnight and peel off the skin the next day. Blend together one cup of
soaked almonds with 2 cups of water. Strain off the almond milk through a muslin or sieve. You
can drink as it is or add some warming spices such as cinnamon, ginger and cardamom. Another
idea is to blend almond milk with some soaked dates. You can use the leftover strained almond
pulp to make delicious energy balls (see below).
A breakfast porridge that will keep you going till lunchtime- from Ayuseva clinic
Soak a few raisins, dates, dried figs, apricots (as desired) overnight in a pan of water. You can
also add sunflower, pumpkin, sesame, linseed, blanched almonds, hazlenuts, shredded
coconut. In the morning bring this to the boil and add rolled oats (or millet, quinoa, barley
flakes etc) and cook till soft. Add some cinnamon powder and a few crushed cardamom seeds.
To make creamier porridge you can use oat, soya, rice or almond milk instead of cows milk
which is too heavy in this recipe. To sweeten, add any syrup of your choice (date, maple, barley,
rice etc), fruit spreads along with hazlenut or almond butter. Avoid adding honey until porridge
has cooled right down.
Soups:
Highly digestible so good for those recovering from illness or with poor digestion (low agni).
Carrot soup:
2/3 medium carrots per person; 1 large onion; 2 potatoes; large bunch coriander; black pepper;
vegetable stock (Marigold Swiss Vegetable Bouillon brand is good); an inch of ginger. Lightly
sweat onion in ghee, adding vegetables (finely chopped) and ginger. Fry for a few minutes then
add pepper and half of coriander coriander. Cover with stock and simmer till vegetables are
soft. Liquidise to a puree in blender, the return to pan, adding more stock if too thick. Add rest
of coriander (finely chopped) and serve. For a more substantial meal, cook red lentils separately
in stock and add to the finished soup before serving.
Borscht:
A native dish from Eastern Europe, can be served all year round, with rice for a satisfying
supper. Beetroots are an excellent blood tonic, good with anaemia. 1 tblsp. ghee; 1 stick celery,
chopped; 1 bay leaf; 4 raw beetroots (bite-size pieces); 1 carrot, grated; 1 potato (bite-sized
pieces); 2 litres (3 pints) water; 100g (4 oz) beet tops, spinach or kale, chopped (optional);
juice of a lemon; 1 teaspoon salt; pinch of pepper; pinch of paprika; 1 teaspoon fresh dill or
teaspoon dried dill weed, yoghurt to serve; finely chopped fresh parsley to garnish. Heat the oil
in a large pan and saut the chopped celery until soft. Add the bay leaf, beetroot, carrot, potato
and water. Cover and simmer for about 45 minutes, until the beetroot is cooked. Add the
greens and cook for a further 10 minutes, then add the lemon juice, salt, pepper, paprika and
dill. Serve hot, topped with a spoonful of yoghurt and garnished with chopped parsley.
Wash the mung beans and soak for at least four hours or overnight. Heat ghee or olive oil in a
pan and add teaspoon of turmeric and 2 pinches asafoetida (to prevent gas). Saut for a few
seconds then add the beans, fresh water and fresh root ginger. For one part soaked mung you
need about four parts of water. Simmer for 30-40 minutes adding more water if necessary, until
beans are soft. In a pressure cooker this takes 8 minutes once the vessel has come to pressure.
You can then turn off the heat and leave the pot to cool for a further 10 minutes before
opening it. Once the beans are cooked, heat gheeor olive oil in another pan, add 2-3 cloves
chopped garlic (if you wish) and saut lightly for a minute until soft. Add chopped fresh root
ginger, then one teaspoon of cumin and coriander seeds plus any other herbs or spices (except
chillies) eg: cardamom, black pepper, cumin seeds and briefly saut. Add these sauted spices
plus some rock salt into the beans and simmer for a further few minutes. Serve soup warm with
a squeeze of lime juice and some fresh coriander leaves, finely chopped. You can also add green
leafy vegetables, pumpkin, leeks, courgette, fennel, parsley, mint, coriander, or basil for
variety. You can also add 1 tsp. of ghee or if you are vegan or do not like the taste of ghee 1
tsp. of an omega 3/6/9 oil. Omega oils should be added to food after it has cooled down a bit,
as these oils are not heat stable and thus also not suitable for cooking.
Rice dishes:
Rice features heavily in the Ayurvedic yogic diet. It has a balancing effect on the digestive
system and soothes the nervous system.
Cumin Rice: Cook basmatirice and cool. Heat 1 tbsp. ghee, add 2 tsp. cumin seeds and
fry to release aroma. Add cooled rice, a handful of freshly chopped coriander and a little
lemon juice.
Lemon rice: Cook rice and add a handful of chopped cashew nuts. Heat 1 tbsp. ghee,
add tsp. mustard seeds and heat till they pop. Add to rice with juice of one lemon
and tsp. turmeric. Garnish with shredded coconut.
Coconut rice: Fry one finely chopped onion and 2 chopped garlic cloves in 1 tbsp. ghee.
Stir in uncooked rice and 50g dessicated coconut. Add pinch of salt and just enough
water to cover rice. Bring to boil, cover and simmer until water absorbed. Stand for 5
minutes before serving.
Rice with almonds: Cook rice. Dry roast 50g flaked almonds and about 40 pine nuts.
Once rice cooked, transfer to bowl, mix with nuts and 3 tbp. each of chopped parsley
and coriander, a pinch of cayenne pepper and a pinch of chilli flakes.
Pilau rice: Cook rice and when water almost evaporated, add your choice from the
following: raisins, almonds, cashews, pistachios, and green peas. Add a cinnamon stick,
tsp. cardamom powder, a few cloves, a bay leaf and a pinch of salt, along with a little
more water. Stir well, cover and leave for 20 minutes.
Healthy fried rice: Steam a mixed selection of vegetables (eg: carrots, cabbage,
broccoli). Cook rice. Heat 1 tbsp. ghee and add teaspoon cumin, turmeric, and ground
coriander. Add vegetables, salt, tsp. cardamom powder and then rice. Mix well and
serve.
Kitchadi Khadi:
A delicious tridoshic combination of the above kitchari recipe and a buttermilk soup which can
be eaten at anytime of the year, for lunch or dinner. Very good for Irritable Bowel Syndrome;
with a cold as it pacifies Kapha and does not increase congestion; in pregnancy/ breast
feeding. Mix 200g of yoghurt with one and a half times the amount of water. Heat 1 tbsp ghee,
add teasp each of mustard and cumin seeds, some freshly grated ginger, chopped green
chilly, 2 chopped cloves garlic and 5 curry leaves. Once seeds have popped, allow to cool and
add to diluted yoghurt. Add fresh coriander chopped, a little salt and a pinch of turmeric and
chilly powder. Add 2.5 heaped teaspoons of chickpea flour or barley flour and mix well. Serve
hot. Vata types can add more ghee, Pitta can omit the garlic and chillies, and Kapha types can
use less ghee and more spices. Serve hot with either kitchadi or rice and chappatis.
Pulses:
The essential protein element in Ayurvedic vegetarian cooking. In Summer- make the dhal
thinner so its easier to digest. In Winter you can eat it quite thick.
Basic dhal:
200g red lentils/ green whole moong dhal/ split green or huskless yellow dhal; 750 mls water, 1
tsp turmeric, 1 bay leaf, 2 tbsp. ghee, pinch of hing, 2 tsp mustard seeds, tsp cumin/ fennel
seeds, 2 tsp ground coriander, 2 tomatoes chopped roughly, 1 tsp salt; lemon juice, 4 tbsp fresh
coriander. Boil lentils, turmeric and bay leaf, simmer for 15 mins until tender; Heat ghee, add
mustard seeds, cumin, fennel, and hing until they pop. Add coriander, tomatoes and cook for 5
minutes. Add mixture to lentils along with some water if too thick. Cook for a few more
minutes. Add salt, lemon juice and coriander to serve.
Add spinach and peas and cook for 5 minutes. Season with salt and lime juice, adding the
coconut milk and half the coriander. Sprinkle remaining coriander on top. NB: Vata types should
avoid chick peas which are too heavy for them to digest.
Vegetables:
The preferred Ayurvedic method for cooking vegetables is to saut them in ghee or steam in a
little water. Adding salt at the beginning reduces the cooking time. Excess raw vegetables are
not advised as they are heavy and hard to digest! Raw food is better in Summer, or at lunch
time when digestion is strongest.
Basic sauce for any vegetables: Add 1 tsp. teaspoon turmeric to safflower oil/ ghee, and
heat. Add water, cut vegetables, coriander powder, chilly powder, cinnamon and
cardamon. Blend a good handful of almonds and add to sauce with salt and a little
jaggery to taste.
Basic recipe for any vegetable eg: Okra. Wash, soak and dry okra, then slice. Fry in ghee,
with mustard and cumin seeds. When cooked add salt, turmeric and a little chilly
powder to keep things simple and get the taste of the vegetables. NB: Dont cover okra
when cooking or it becomes sticky!
For any dark green leafy vegetable: Toast 2 tbsp. sesame seeds until slightly golden. Stir
fry 4 cups chopped green leafy vegetables with 2 chopped garlic cloves, 1 tsp.chopped
ginger. Sprinkle with toasted sesame seeds and salt if desired.
Tridoshic Vegetable Curry: Heat 2 tblsp. ghee, add -1tsp. cumin, mustard seeds, ajwan
and pinch of hing. When seeds pop add tsp. turmeric and cayenne, then 4 cups mixed
chopped vegetables and salt. Stir to coat with spices. Turn down heat, cover and stir
after 5 minutes. Continue to cook on low for another 15 minutes until tender. Serve
with a wedge of lemon.
Salads:
Best eaten at lunchtime or in Summer as raw food is hard to digest.
Quinoa tabouli:
4 cups finely chopped parsley; 1 cup sprouted quinoa (soak for 8 hours and allow to sprout for
one day); 4 medium lemons; cup olive oil; 2 finely chopped cucumbers; 2 finely diced
tomatoes; 2 tablesp. dried mint; salt and freshly ground pepper. Drainquinoa and squeeze out
as much moisture as possible. Put in large bowl and place cucumbers and parsley on top. Blend
lemon juice olive oil, mint, s&p until smooth. Pour half over quinoa and marinate for hour.
Add remaining dressing and toss before serving.
Chappatis:
2 cups whole wheat/ rye/ spelt/ buck wheat/ barley flour; 1 teaspoon salt; 3/4 cup warm water;
1 tablespoon ghee (optional) to make about 12), teaspoon of ajwan/ cumin (to increase
digestibility, especially good for new mothers). Put the flour, ajwan, cumin and salt into a bowl.
Add the warm water and oil/ghee and mix to pliable dough. Leave to rest cover for at least 30
minutes- 1 hour. Then knead again well on a floured surface (for at least 10 more minutes- the
more it is kneaded, the lighter the bread will be). Turn onto a floured board, and make small
balls with dough. Press flat in hand, add some ghee and fold into four sealing corners well. Roll
out into chapatti shape by turning each time you roll, till paper thin. Heat a frying pan until
medium hot, and then cook each chapatti for 15-20 seconds on each side, turning when brown
spots appear underneath. Press lightly all over using a clean cloth and the chapatti will buff
up. You can also try cooking them directly on the gas. Wrap them in a clean cloth to keep them
hot and soft. A little ghee/butter on one side would make it tastier. To save time during busy
day, one can make the dough a day before and store in the refrigerator overnight. Put dough
and put in a warm room for an hour before rolling out.
Stuffed Paranthas:
Chop a small bunch of coriander leaves and small bunch of fenugreek leaves (methi) leaves.
Crush 2 cloves of garlic. Add to basic chappati recipe above, mixing garlic and greens in with
flour. Add teaspoon turmeric, and of cumin, 2 teaspoons chill powder, 2 pinches of hing. Knead
thoroughly then leave dough to rest for 30 minutes. Roll out and cook parathas as for chapattis.
You can make these with any green leafy vegetable such as spinach.
These are heavier to digest than plain chapattis, so best at lunchtime.
Data and Tamarind Chutney: Crumble spoonful of jaggary into saucepan with a little
water. In a bowl put a small block of tamarind paste (sour pulp, enhances digestion) and
hot water to make a paste. Sieve to remove seeds. Add to pan, along with dates and figs
and simmer with water for half an hour or longer to get the desired consistency. Keeps
for 2 months in the fridge.
Raisin and ginger Chutney: 1 cup (150g raisins), 2 tbsp hot water, 1 tsp chopped
ginger, tsp cayenne pepper, tsp salt; juice of half a lemon. Soak raisins in hot water
for 15 minutes then blend all ingredients, adding lemon juice last.
Green Chutney: Blend a bunch of fresh mint and coriander, 2 chillies (according to
taste!), one cup of lemon juice and 8 tomatoes with a good pinch of salt.
Coconut chutney: 2 cups desiccated coconut (or fresh coconut grated from a brown
coconut); cup ground almonds, 1.5 inch of finely chopped ginger, small green
chopped chilly, 1 tbsp. chopped coriander, 2 cups water, 2 tbsp. ghee, teasp black
mustard seeds, teasp cumin seeds, pinch of hing, 5 curry leaves, lime, tsp.
salt. Blend coconut, almond, ginger, green chilly, and coriander. Add water until smooth.
Heat ghee and fry remaining spices until mustard seeds pop. Pour into blender and add
lime juice, salt and gently mix.
Beetroot raita:
1 cup of raw, grated, beetroot, 1 tbsp ghee, teaspoon black mustard seeds/ cumin seeds, 1
pinch hing, 1 tablespoon chopped coriander, green chilli/ large pinch of cayenne, 5 curry
leaves; 1 cup plain yoghurt, pinch of salt. Add beets to yoghurt. Heat ghee, add mustards seeds,
cumin, hing till seeds pop. Add coriander, curry leaves and chilli. Mix and remove from heat,
adding to yoghurt once cooler. Spices make the yoghurt lighter. Beets are a blood tonic but can
aggravate Pitta in excess, coriander helps cool. You can also try substituting cucumber for the
beetroot in this recipe to make Cucumber raita. Best eaten at lunchtime as yoghurt is quite
heavy for the evening though the spices make it more digestible. Yoghurt can block the
channels so only eat a few times in a week. Dont eat plain yoghurt at night as it will form
mucous.
Puddings should be taken in moderation as heavy as they can inhibit digestion, creating toxins
(ama) and weight gain. Traditionally eaten at the beginning of an Ayurvedic meal, preferably
lunchtime, when digestion is at its peak.
whisk to prevent lumps. Stir over heat for 3-4 minutes and the pour into a nice bowl to set for 2
hours or eat warm.
Hindustani Halva
Often served warm as a breakfast treat and as prasad after satsangs at Sivananda
Centres. 200g course semolina; 250ml water; 50g ghee/unsalted butter; 1 tsp. ground
cardamom; 50g cashew nut pieces; 50g raisins, 150g jaggery.Toast semolina in a hot dry frying
pan, stirring constantly until it browns slightly and gives off a nutty aroma. Stir in ghee/butter
and set aside. Toast cashew nuts in a hot dry pan until slightly browned and set aside. Put
jaggery and water in a pan and bring to the boil. Reduce the heat and mix in the semolina,
ground cardamom, raisins and cashew nut pieces. Cook, stirring continuously, until the mixture
has thickened. Remove from the heat and spread the mixture evenly on a serving plate. Leave
to cool, then score into diamond shapes to make serving easier.
Kheer
Boil 750ml milk with 2-6 teaspoons of basmati rice. Add sugar/ alternative sweetener (NB: one
without a strong taste, such as jaggery, which would spoil the taste of the kheer), ground
cardamom and ground almonds and a handful of raisins. Delicious and filling. You can try the
following variations on the basic kheer recipe: Add two teaspoons of Shatavari and cardamom
to make a cooling, antacid recipe, good for women, and an aphrodisiac.
with the coconut and toasted sunflower seeds and serve. NB: You should not eat this pudding
with weak digestion as it is heavy to digest! It gives strength to all the bodys tissues, and is
especially good for sperm!
Preheat oven to 200 centrigarde/ 400 F/ Gas mark 6. Oil 2 baking sheets or use greaseproof
paper. Combine dry ingredients in a bowl, add oil and mix. stir in enough water to make a firm
texture. Take a ping pong ball sized amount and shape into cookie shape (about 10cm in
diameter). Repeate with rest. Bake in oven for around 15 minutes until golden at edges. Cool on
a wire rack. Try experimenting with adding goji berries, raw cocoa nibs etc.
seeds or raw cocoa powder. You can chill for an hour before serving or enjoy straight away. You
can also experiment with adding any superfoods such as goji berries, raw cocoa nibs, lacuma,
favourite nut butters. whatever you can think of! If you find dried fruit hard to digest, you can
soak it in warm water for a few hours before making these. If you do this, they need to be
stored in the fridge, but they wont last long. Children really love getting their hands sticky
whilst making these healthy snacks. Perfect for lunch boxes too.
Flapjacks
15 organic chopped dates, 125 g ghee, 150g brown sugar/ jaggery/ date syrup/ brown syrup, 2
teaspoon cinnamon, 3 ground cardamom, large handful of sunflower and pumpkin seeds, large
handful of raisins; 500g of rolled porridge oats, rice/ soya milk. Put dates in pan with a little
water and cook for 5 minutes until soft then blend into a thick paste. Add ghee and crumbled
jaggery into the pan and melt over a low heat. Add the spices, seeds, fruits and enough oats to
make a thick consistency, mixing all ingredients. Add some rice or soya milk and stir th mixture
over heat for a few minutes, adding more oats to bulk up the mixture. Cooking the oats in this
way makes them soften and the flapjack bind. After 5 minutes of cooking, pour onto a baking
sheet or in a flat oven dish and flatten down with a spoon. Place in a preheated oven and bake
for 30 minutes at 160 degrees Celsius/ Gas mark 4 until they are golden brown on top.
Drinks:
Teas can be made with freshly ground herbs and spices, for every day use or as remedy for
colds and other ailments. Make your own tea by bringing all ingredients to the boil for 20
minutes. Cool for a few minutes and then strain.
desired (honey, jaggery etc). You can also use the following Ayurvedic herbs with milk/ milk
substitute for specific disorders:
Ashwagandha & Shatavari - for stress, nervous disorders, aphrodisiac and general tonic.
Raisin and fennel- regulates stomach, decreases acidity, for constipation and weak
digestion
Rose milk- cooling and refreshing, with constipation, excellent for aggravated Pitta
dosha
Chai:
Boil 3 cups of water with4 cloves, 2 pinches of ground nutmeg/ cinnamon/ cardamom, inch
piece of fresh ginger for 5 minutes. Add 1 teaspoon rooboish/ black tea/ lemon grass and
simmer for 2 minutes. Add 1 cup of milk/ dairy substitute and heat until hot. Add 2 teaspoons
of sweetener of choice and serve (NB: Cardamon helps neutralise the effects of caffeine tea)
Lassi (buttermilk)
Aids digestion at end of meal as increases Pitta. Blend 2 cups of water with cup plain yoghurt,
skim off the fat that rises to the surface, add 2 pinches of ginger and cumin powder. For Vata
types, add a little rock salt; for Pitta types a little jaggery; for Kapha types a little dried ginger
powder and black pepper. Or try:
Pachak Lassi: Add 1 inch of fresh ginger, teaspoon cumin seeds/powder, pinch of salt,
1 tablespoon chopped coriander to garnish. Balances all doshas.
Spicy Lassi:2 tablespoons sugar, (or less) 1/2 teaspoon fresh, grated ginger or tsp. Dry
ginger, teaspoon ground cardamom. Good for all doshas.
To decrease weight and get rid of obesity, three things must be kept in mind:
1. Controlling eating habits.
2. Regular exercise.
3. Avoiding the causes of weight gain
Early morning
Juice of half a lemon mixed in a glass of warm water and a teaspoon of honey.
Breakfast
Wheat or Mung bean sprouts and a cup of skimmed milk.
Midmorning
A glass of orange, pineapple or carrot juice.
Lunch
Salad of raw vegetables such as carrot, beet, cucumber, cabbage, tomatoes. Steamed or boiled
vegetables Whole grain bread or whole wheat chapatis (Indian bread) and a glass of buttermilk.
Roasted cumin seeds, green coriander leaves, a little salt and some grated ginger mixed in the
buttermilk.
Mid-afternoon
Coconut water, Dry fruits, Lemon tea, Fresh vegetable soup
Dinner
Whole grain bread or chapatis Steamed vegetables Seasonal fruits except banana and apple.
Increase the quantity of fruits and vegetables and low calorie foods.
Avoid intake of too much salt as it may be a factor for increasing body weight.
Milk products like cheese, butter etc. and non-vegetarian foods should be avoided as
they are rich in fat.
Mint is very beneficial in losing weight. A chutney of green mint with some simple spices
can be taken with meals. Mint tea also helps.
Spices like dry ginger, cinnamon, black pepper etc. are good for losing weight and can be
used in a number of ways.
Avoid rice and potato, which contain a lot of carbohydrates. Among cereals wheat is
good.
Vegetables like bitter gourd (Karela), and bitter variety of drumstick are useful in losing
weight.
Honey is an excellent home remedy for obesity. It mobilizes the extra deposited fat in
the body allowing it to be utilized as energy for normal functions.
Dosage: One should start with small quantity of about 10 grams or a tablespoon, taken
with hot water early in the morning. A teaspoonful of fresh lemon juice may also be
added.
Fasting on honey and lime- juice is highly beneficial in the treatment of obesity without
the loss of energy and appetite. For this, mix one teaspoon of fresh honey with the juice
of half a lime in a glass of lukewarm water.
Dosage: Take several times a day at regular intervals.
Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into
fat. Hence, it is of great value in weight reduction.
Exercise is an important part of any weight reduction plan. It helps to use up calories
stored in body as fat. Walking is the best exercise to begin with and may be followed by
running, swimming or rowing.