the easy ayurveda cookbook_ an - rockridge press
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ayurveda cookingTRANSCRIPT
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Copyright2015byRockridgePress,Berkeley,California
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ISBN:Print978-1-62315-432-5|eBook978-1-62315-433-2
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QUICKSTARTGUIDEInsidethisbook,youlldiscover:
Whatdoshayouare(lookfortheicons)pluswhattoeattobringyourhealthintobalance.
Morethan125recipesdesignedtobepreparedinlessthan30minutes,thetimeittakesforpizzadelivery.
Dozensoftime-savingtipsthatwillshaveminutesoffyourdayandgiveyoumoretimeforyou.
Sixuniquetasteprofiles,plushowtousethemwhencookingtobetterhowyoulookandfeeleveryday.
Nearly100mindfulnesstipsforstayingfocused,present,andmindfulthroughoutthedaynomatterwhatlifedishesout.
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CONTENTS
QuickStartGuide
Introduction
1:AncientMedicineforaModernLifeAyurvedasBeginnings
WhyAyurveda?
AyurvedaToday
DetermineYourDosha
WhatAreBlendedDoshas?
HowtoBringyourDoshaintoBalance
UnderstandingtheFoodGroups
UnderstandingtheSixTastes
GuidelinesandFoodSources
2:BeveragesCardamom-MintWater
Clove-FennelRosewater
Ginger-BasilFizzyWater
Saffron-LemonSweetTea
Cumin-CilantroTeawithRosePetals
SpicyTurmeric-PepperTea
Cinnamon-AlmondChai
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SpicedHoneyChaiwithStarAnise
VanillaCocoaChai
MintedMangoLassi
3:BalancedBreakfastsSpicedOatmealwithAlmondsandFlaxseed
RoastedCoconut-SesameOatswithCherries
Vanilla-AlmondCreamofWheatwithMangoes
Tahini-HoneyPuffswithCinnamonPears
WarmHazelnutGranolawithYogurt
Pistachio-BananaPancakeswithCardamom
Blueberry-LemonCorncakeswithHoney
HerbedFrittatawithSpringPeasandArugula
EggWhiteScramblewithMushrooms,Asparagus,andCilantro
Orange-DateBreakfastSmoothie
Almond-DatePowerShake
Watermelon-MintPowerBreakfast
Strawberry-PeachMorningShake
PomegranateDetoxSmoothiewithSunflowerandGinger
StewedAppleswithGingerandClove
4:BakedGoodsNuttyFigGranolaBarswithCacaoNibs
ChewyHoneyApricotBars
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Sesame-MaplePowerSnacks
Orange-ChocolateZucchiniMuffins
SavoryScallion-PumpkinSeedMuffins
BlackPepperSnackCakeswithLemonZest
Sun-DriedTomatoandPoppySeedBiscuits
GarlicScallionCornbread
No-CornCornbreadwithThyme
ZestyLemon-GingerScones
StovetopGarlic-CorianderNaanwithSeeds
FennelChapatiwithSeaSalt
CurriedOnionChapati
Fennel-PistachioChapati
5:Soups,Stews,andKitcharisAsparagusSoupwithBasilandScallions
VegetableBeanSoupwithMint
Ginger-PumpkinSoupwithLentils
CurriedCarrotSoupwithToastedAlmonds
ArtichokeSoupwithBeansandQuinoa
LemonyChickpeaSoupwithSpinach
MisoStewwithBrusselsSproutsandAdzukiBeans
Chickpea-SquashStewwithCoconutMilk
FavaBeanStewwithPolenta
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EggplantStewwithToastedCoconutandMint
Cauliflower-LentilStew
IndianStewwithTofuandTomatoes
MisoKitchariwithBlackRiceandChilies
QuinoaKitchariwithCaramelizedRedOnions
SwissChardKitchariwithBrownRice
SeaweedKitchariwithSesameSeeds
VegetableKitchariwithTahiniDrizzle
SpicedKitchariwithTofuandRedRice
6:Vegetables,Grains,andLegumesSpicedAsparaguswithLemonZest
Stir-FriedOkrawithCilantroandPeppers
PickledBeetsandAvocadowithFeta
DinosaurKalewithGarlicandCurrants
AsianFennelSaladwithMint
EggplantwithTurmericandLemon
Broccoli-CauliflowerMedley
CurriedCauliflowerwithMustardSeeds
FarmersMarketVegetableswithIndianSpices
SpicedSpinachandPotatoeswithLemonZest
SpicyPotatoCurrywithRedLentils
CarrotswithRaisins,Mint,andLime
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BarleySaladwithCornandPumpkinSeeds
LeftoverRicewithGarlickyGreens
MintBasmatiRicewithCashews
Cinnamon-SaffronRice
African-SpicedQuinoawithPreservedLemon
Indian-SpicedCouscouswithCoriander
RoastedChickpeaswithSeaSalt
ChickpeaswithArtichokesandFriedSage
SmashedBlackBeanswithSmokedPaprika
MediterraneanWhiteBeanswithRosemary
RedBeanswithSesameandScallions
LentilswithSun-DriedTomatoesandOlives
7:MainDishesGarlicandOnionSpaghettiwithWalnutsandShavedParmesan
HerbedSpaghettiwithFrenchGreenBeans
BittersweetArugula-PomegranateSpaghetti
SpicyAsianNoodleswithAsparagusandSesame
Spicy-SweetTofuBowlwithBellPeppers
TofuwithTomatoesandChilies
TofuStir-FrywithCurryLeaves
Cherry-AlmondCouscouswithTofuandGreens
ThaiBasilTofuBowlwithQuinoa
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TofuandBroccoliStir-Fry
TofuandSwissChardwithPumpkinSeeds
ChickpeasandPotatoeswithTamarind
CurriedChickpeaswithCilantro
AyurvedicMatarPaneer
SpicyCoconutLentilswithMint
8:DelightfulDessertsMintyPeachCompote
BrownSugarPoachedPearswithOrangeZest
SaffronCarrotHalwawithPistachios
CacaoDateBalls
ChewyCoconutBallswithPepitas
BananaIceCreamwithAlmonds
NuttyBlueberryFigIceCream
SaffronVanillaChiaPudding
WildBerryChocolateChiaPudding
Almond-ChocolateAvocadoPudding
LeftoverBasmatiRicePuddingwithCinnamon,OrangeZest,andVanilla
AlmondPumpkinPudding
9:Chutneys,Sauces,andDressingsCarrot-BeetRaitawithFennel
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Cilantro-RadishRaita
DateandGingerChutney
AppleChutneywithMustardSeedsandStarAnise
SavoryOnion-TomatoChutney
GarlickyTahiniDressingwithCumin
SesameGingerDressing
LemonYogurtDressing
Sun-DriedTomatoWalnutBolognese
CreamyAvocadoPastaSaucewithLemonZest
VeganAlfredoSaucewithGarlicandHerbs
HerbedOnionVegetarianGravy
Cilantro-MintMangoSalsa
Almond-CilantroPesto
Glossary
Appendix:ConversionCharts
Resources
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INTRODUCTION___________
AnAyurvediccookbook?Youmightbeaskingyourselfhowadietcenteredona5,000-year-oldHindu-basedsystemofhealingcantrulybenefityourhealthorfitintoyourmodernlifestyle.ThetruthisthatthefundamentalprinciplesofAyurvedaareexactlywhythisbooknotonlyworksbestwithabusylifestylebutwillalsohelpyoulookandfeelbetterthanever.
Thatsabigpromise,butAyurvedadeliversbecauseitsnotaso-calleddietcreatedtohelpyoushedpoundsorfitintoyourskinny jeans. Its a traditional medicinal practice designed tonourish your body,mind, and spirit in a gentle, easyway thatworksnomatter howbusyor overscheduledyour life. In fact,themore hectic yourworld, themoreAyurvedawillwork foryou.Thatsbecausethisapproachasksyoutolookatyour lifeholistically,beyondthefoodsyoueat. It takes intoaccount thefollowingaspectsofyourlife:
Relationships(aretheyhealthyortoxic?)
Workload(doyouhavework-homebalance?)
Exercise(areyouactiveorsedentary?)
Ahostofotherlifestylefactorsthatimpactyourhealth
Ayurvedaworks in themodernworld because its basedon
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thenotionthatyouandyourlifestyleareunique.Onedietwontwork the same way for you that it does for someone else.Ayurveda takes these factors into account by helping youidentifyandunderstandyourpredominantdoshaoneof threeenergies or collections of physical, mental, and spiritual traitsthatmake up your unique constitution. Furthermore,Ayurvedaincorporates ways to determine when your system is out ofbalance. Because imbalance is the precursor to disease, thepractice of Ayurveda can help you regain control over yourhealth.
Finally, food is considered medicine in the practice ofAyurveda. What you eat can serve you or work against you,dependingonyourdoshaaswellasyour lifestyleatanygivenmoment in time. Foods can make you energetic or lethargic,happyordepressed, strongorweak, and focusedordistracted,so what you choose to eat will determine the quality of yourhealth.
Thiscookbookidentifieswhatfoods,activities,andlifestylefactorsbestserveyourparticulardoshaaswellaswhatspecificingredients you require to put your energy levels back intobalancesoyoucanwardoffdisease,inflammation,andillness.Andyes,thatinturncanhelpyouloseweight,feelhappier,gainenergy,andreducestress.
Insidethisbook,youllfindmorethan125recipesdesignedtosupportthe3differentdoshatypes;eachrecipetakeslessthan30minutes to prepare. Handy tips on improvingmindfulness,saving time, and incorporating other healthy Ayurvedicprinciples into your life are also included throughout thesepages.Youlltakeaquiztodeterminethecharacteristicsofyourpersonal dosha. Your answers will reveal the associated bodytypeaswellas specific foodsandactivities to incorporate into
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yourlifetomaximizeyourhealth.
Chapters are divided by types of dishessoups, bakedgoods, side dishes, main entres, desserts, beverages, andaccompanimentslikechutneysandsaucessoyoucanmixandmatch foods regardless of time of day. The one exception isbreakfast,whichhasitsownchapter.
Ifyourereadyforaneatingplanthatneatlyfitsintoabusy,hecticlife,ratherthanoverhaulsit,readon.Guaranteed,youllsoon seewhy after 5,000 years, thismethod of healing is stillgoingstrong:Itworks.
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1ANCIENTMEDICINEFORA
MODERNLIFE___________
Beforewediveintotherecipes,ithelpstounderstandhowAyurvedastarted.Thiswillgiveyouacontextfortheingredients,preparations,andoverallflavorsincludedineachofthedishes.YoullseethatAyurvedaisascience,aseachrecipeandingredientservesapurposerelatedtothehealthandhealingofyourbody.Notonlythat,butyoullalsounderstandthatalthoughthissystemisbasedonancientprinciples,itsasrelevanttodayinamodern,fast-pacedsocietyasitwasatitsbeginning.
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AyurvedasBeginningsAyurveda,theworldsoldestcontinuouslypracticedsystemofmedicinalhealing,beganmorethan5,000yearsagoinIndia.ThetermAyurvedaisSanskritandliterallytranslatestolife(ayus)knowledge(veda).WhilesomepeopleassociateAyurvedawithspirituality,thetruthisthatthisholisticapproachtohealingcentersonthebeliefthatyourhealth,longevity,andwellnessdependonthedelicatebalanceofyourmind,body,spirit,andenvironment.Whenoneofthoseareasisoutofbalanceinyourlife,howyoulookandfeelwillsuffer.Eventually,whenimbalancecontinueslongenough,disease,illness,andotherhealthconditionsoccur,whichyouexperienceassymptoms.
Thepracticeisfoundedonthethreedoshas:
Pitta
Vata
Kapha
These energies combine to make up your bodys mental,emotional,andchemicalstate,oritsconstitution.Althoughyouwillhave featuresofeach typeofdosha,generallyyoullhaveone that is predominant. To maximize health, happiness, andvitality, Ayurveda recommends identifying which dosha mostresembles your basic nature and following diet, exercise, andlifestylehabitsthatfosterthatparticularwayofbeing.
Anytimeyouexperienceaninterferenceinyourdosha,sayahecticwork schedule or a traumatic personal event,Ayurvedicmedicinecallsonitstraditionalremediesforhealing,includingmassage, yoga, exercise, herbal remedies, breath or energywork, meditation, diet, and lifestyle changes. While Western
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medicinewouldarguethatthistraditionalhealingsystemwontreplacemodernhealthadvances,Ayurvedicprinciplesmakeanexcellentcomplementtolong-termholisticcare.
WhyAyurveda?Ayurvedicmedicinelooksatnotonlyyourbodybutalsoyourmind,spirit,andenvironment,whichmeansyoureabletoexamineyourlifefromamuchbroaderperspectivebeyonddietorexercise.Forinstance,doyouhaveastrongwork-lifebalance?Howhealthyareyourrelationships?Howmuchtimedoyouspendinnature?Doyounurtureyourfriendships?Areyoumindful?Meditative?Enjoyingthejourneyofyourlifeandnotjustwaitingtoarriveatadestinationtobehappy?
Once you determine where your life is out of balance,Ayurvedaoffers avarietyof treatments that are safe, effective,andnaturalwithfewtonosideeffects.Aremedyordiagnosisisfocusedontreatingthedisease,issue,orimbalance,ratherthanputtingabandageonyourspecificsymptoms.
Becausethishealingmodalityconsidersfoodtohavehealingproperties, remedies are natural, such as herbs, foods, andspices. Treatments involve cooking more at home in order tocontrol the quality of ingredients in your diet, or substitutingprocessedfoodswithwholegrainsandfreshproduce.
Other remediesmight include spendingmore timeoutdoorsto reduce stress, cutting backweekendwork hours to create amore balanced home life, or being more mindful to increaseenergy and happiness. Meditation might be recommended toreduce blood pressure, while reevaluating toxic relationshipsmight be suggested to control anxiety, depression, worry, or
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fatigue.
Looking at your health through this different kind of lensdoesmore than improveyourdiet orhelpyou shedpounds; itsignificantlyimpactsyourqualityoflifeinpositiveways.
AyurvedaTodayAyurvedaworkssynergisticallywiththemodernlifestylebecausesomuchofhowwelookandfeelcanbeattributedtohowwelive,notjustwhatweeat.
BecauseAyurvedichealing isnatural,easy,andholistic, itsdesigned for peoplewho seek to incorporate healthy practicesinto their lifestyle, rather than introduce radical andunrealisticchanges. Toxins come in a variety of shapes and sizes. Thismodality helps you identify other areas beyond diet that cancreate imbalance in your life, such as your environment,relationships, and exercise, andgivesyou simple strategies forbringingyourhealthbackintobalance.
That said, diet is one of the easiest places to start addingAyurvedic health strategies into your routine. Eating is anopportunitytopracticemindfulnessthreetofivetimesaday(akey component of Ayurveda); add spiritual components intoyour life through gratitude; and enhance your well-beingthrough nutrient-dense ingredients that are based on your ownuniqueconstitution.
Adding this practice to your already-hectic schedule mightseemdaunting,butAyurvedastressesdietchanges,ingredients,recipes, and preparations that are simple to incorporate into abusylife.Forinstance,recipesinthiscookbookaredesignedtotake30minutesorless.
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Once you start incorporating these principles into your life,yourewellpositioned tomake the switch fromcuringdiseaseandimbalancetopreventingit.
DetermineYourDoshaNotwopeoplearealike;therefore,notwotreatmentswillbeexactlythesame.KnowingandunderstandingyourprimarydoshaisthefirststepinAyurvedichealing.Yourdoshareferstoyourunique,specificcollectionofpersonalitytraits,characteristics,physiologicalprocesses,andmore,anditfallspredominantlyintooneofthesetypes:vata,kapha,andpitta.Eachofthesethreemind,body,andspiritdescriptorshavecertaintendencies,habits,andwaysofbeingthatseparatethemfromtheothertypes.Onceyouunderstandyourtype,aswellasyourlesspredominanttypes,youllbebetterabletospotanimbalanceandknowwhattodotoputyourthreedoshasbackinharmony.
Therearethreedoshastates:
Balanced:Allthreedoshasareinharmony.
Increased:Onedoshaexistsingreaterproportion,calledaggravatedorexcess.
Decreased:Onedoshaexistsinlesserproportion,calleddepletedorreduced.
Typically imbalances occur in your predominant dosha, aremost likelyexperiencedinexcess,andareusually triggeredbystressordiet.
Remedies can include any of the typical Ayurvedicprinciples,suchasmassage,yoga,ormeditation.Thisbookwill
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focus on diet withmindfulness, lifestyle, and time-saving tipssprinkledthroughouttosupportyourabilitytogetbackontrack.Afterall,thispracticeisallaboutwhole-bodyhealing!
Now,itstimetodetermineyourdosha.
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VataWhenassociatingdoshastonaturalelements,vatapersonalitiesmirrorthequalitiesofairandspace.Thatswhytheirbodytypestendtobethin,tall,andlankywithprominentjointsandbones,whiletheirthoughtsandmovementsarequick,light,andrapidlychanging.Inthebody,vataenergyislocatedinthejointsandbones,skin,brain,hair,colon,muscles,nerves,brain,legs,andfeet.Ifvatawereananimal,itwouldbeabutterflyairywithdelicate,rapidwings;athinbody;andfast,flutteryactions.
Vataiscriticaltokeepinbalanceforeveryonebecauseitgovernstheflowormovementofyourbody:processeslikecirculation,heartbeat,breathing,blinking,muscletension,mobility,thoughts,andwasteelimination.Withoutvata,kaphaandpittawouldntexist,sobesuretokeepvatabalanced.
VatainHarmonyWhenvataisinharmony,youllexperiencegreatcreativity,vibrancy,andvitalitywithheightenedsenses,enthusiasm,reasoning,memory,andlogic.Youllbeinthezone.Youlldigestfoodwellandeliminatetoxins,likesweatandwaste,easilyandregularly.
Anexcitable,joyful,creativepersonality,thisdoshaprefershotweathertocold;warm,nourishingfoodstochilled;andtendstocravespice,whetheritsintheirfoodsorfragrances,overmilderscentsandflavors.
Vataspridethemselvesinbeingquicklearnerswhograspdifficultornewconceptsandknowledgefasterthanmost,butontheflipside,theyllforgetasquicklyastheylearned.Theyrefantasticcommunicators,adeptatexpressingthemselvesandtypicallyverysocial.Oftenconsideredthelifeof
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theparty,theyretheoneswhoarequicktolaugh,elevatethemood,andlovetohavefun.Spontaneousandenthusiastic,theyrealsotheoneswhoshyawayfromroutineandarehappyforlast-minutechangesinplans.Infact,theirmoodsarejustaschangeableandimpulsive.Becauseofthis,vatasshouldtrytomaintainregularhabits,routines,andschedulestokeeptheminbalancemindfulandpeacefulratherthanfrenetic,stressedout,andburnedout.
ExerciseVatadoshasshouldenjoymoderatelyintenseactivitiesthatkeepthemengagedwithoutoverstimulatingthem.Frenetic,strenuous,challenging,orcompetitiveworkoutscanthrowthemoutofbalance.Meditativeactivitieslikeyoga,Pilates,walking,taichi,qigong,orswimmingcomplementtheirroutinesnicely.
VataOutofBalanceAssmart,unpredictable,andenergeticastheyare,thedownsideisthattheyrunoutoffuelquiteeasilywhentheygetoverlyengaged,overexerted,oroverworked.Inahectic,busylifestyle,vatasarequicktobecomeoverstimulatedandimbalanced,whichmeanstheyneedtousecalmingtechniquestobringtheirnaturalconstitutionsbackintobalance.Theyrealsoquicktobecomebored,canlackcommitmentandfocustostayonprojects,andseekvarietyoverroutine.
Ifyourevatapredominant,youllknowyoureoutofbalancewhenyouhave:
Fear,worry,anxiety,orstress
Difficultyfallingorstayingasleep
Aracingmindordistractingthoughts
Skinproblemslikedryness,roughness,orbreakouts
Dryorbrittlehair
Painorissuesintheabdomen(digestiveormenstrualcramps)orlowerback
Constipation,diarrhea,gas,orbloating
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Fatigueorbodyaches
Coughs,sorethroat,earaches,orheadaches
Coldhandsandfeet
TIPForaquickwaytorememberwhatkeepsyoubalanced,thinkgrounding,routine,andwarmth.
RestoringBalanceThroughFoodsWhenvatasneedtogetcalm,cool,andcollectedagain,theyrequirefoodsthatareheavier,warmer,moister,oroilerthinkcomfortfoodslikehotcereals,thickstews,hotmilk,roastedvegetables,ornutsaswellassalty,sweet,orsourinflavor.Theyshouldavoidfoodsthatarecold,dry,crispy,crunchy,pungent,bitter,orrawaswellascoldorrawvegetablesandcarbonatedbeverageslikeseltzersandsodas.
AdditionalFoodsThatSupportVataorPacifyanImbalanceUsethesefoodswhenyouexperiencesymptomsofimbalanceandneedtorebalance.Youmayalsorelyonthemproactivelytokeepenergiesinbalanceifvataisyourdosha.
Chickenorturkey(bothorganic),wild-caughtseafood,oreggsinlieuofredmeatorporkformeateaters.
Dairy,includingyogurtandwarmmilk(alwaysboilfirst,accordingtoAyurvedicprinciples).
Grainslikericeandwheat,butreducequantitiesofrye,oats,buckwheat,andmillet.
Nutsofanytype,providedyoudonthaveanutallergy,especiallyinwarm,spicedrecipes.
Oilsofalltypespacify,orstabilize,vata.
Soy(tofu),mungdahl,andothersmallbeans;otherwisereduceintakeof
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largergas-producingbeans,likeblack,kidney,red,white,orartisan,gourmetvarieties.
Sweetenersofallkinds,includinghoney,agave,fruitextracts,andsugar,inmoderation.
Fruits(warmed,cooked,oreatenaloneifpossible)thattendtobesour,sweet,orheavylikestonefruits(peaches,avocado,cherries),bananas,tropicalfruits(pineapples,mango,papaya),sweetberries,andmelons.Limitintakeoflight,dry,ordriedvarietiesincludingapples,pears,citrus,cranberries,andpomegranates.
Vegetables(cooked),preferablyorganic,includingasparagus,carrots,andbeets.Inmoderationwhencookedwithvata-enhancingspices:leafygreens,potatoes,celery,cauliflower,andbroccoli.Avoidgas-producingsproutsandcabbage.
Warmingspicesandherbs(nearlyalltypes),thefresherthebetter,withtheexceptionofpepper,whichshouldbeenjoyedinmoderation.Especiallysupportivearecardamom,ginger,cinnamon,salt,cumin,cloves,andmustardseed.
TIPWhenvatagetsimbalancedandoutofsorts,oftentheeasiestwaytounwindandrelaxistotakea10-minutebreaktomeditate,stretch,breathe,orsimplydonothing.
AdditionalActivitiesThatSupportVataBeyonddiet,thereareadditionalactivitiesyoucanincorporateintoyourlifetokeepvataenergiesincheck.Trythesewhenyoufeelimbalancedorproactivelytosupportyourhealthbeforeyouneedto:
Sticktowarmtemperatures.Keepwarmwhentemperaturesdropbecausevataarepronetocolds.
Enjoywarmfoods.Limitrawfoodsorthoseservedchilled.
Indulgeincomfortfoodsthatleantowardbeingwarm,heavy,oroily,likestews,casseroles,orroasts.
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Maintainregularsleepinghours,includinganearlybedtimeandearlywaketime.
Incorporatedailyself-massagewithsesameoil.
Steerclearofstimulants,asthevatapersonalityispronetoexcitement.
Keepadailyroutinetoavoidstress,anxiety,orworry.
Warmspicedmilkbeforebedtoencouragesleep.
Changeupgymroutinestostayengagedandcommittedtofitness.
Enjoyavarietyofhobbiesthatkeepyoustimulatedmentally.
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KaphaWhenassociatingdoshastonaturalelements,kaphapersonalitiesmirrorthequalitiesofearthandwater,andinrelationshiptothepittaandvataenergies,kaphasbalancethembykeepingthemgrounded.Thatswhykaphabodytypestendtobelarger,heavier,andmoreoverweight,whiletheirthoughtsandmovementsareslower,moresluggish,andpronetodepression.Inthebody,kaphaenergyislocatedinthefattytissues,throatandlungs,lymph,chest,ligaments,tendons,andconnectivetissues.Ifkaphawereananimal,itwouldbeatortoisewithitsslower,lumberingmovements,thickerbody,andseeminglythoughtful,deliberateactions.
KaphainHarmonyWhenkaphaisinharmony,youllexperienceenormousfeelingsoflove,joy,happiness,andforgiveness.Youllbeeasygoing,relaxed,affectionate,andgenerouswhilenotsweatingthesmallstuff.Acalmandpeacefulpresence,balancedkaphasseemtoletliferollrightofftheirbacks.Generallyspeaking,theirfeaturesleantowardthesofter,gentlersideaswell.Withlarge,invitingeyes;alow,softvoice;andrelaxedmovements,kaphascomeacrossasquitetranquil,serene,andcalm.
Thisdemeanoroftenputstheminleadershiprolesorpositionsofrespectintheirbusinesses,communities,andsocialcircles.Even-keeled,good-natured,anddependable,theyretheonesyoucancountonwhensomethingneedstogetdoneorahigh-pressuresituationarises.
Kaphasalsopridethemselvesinbeingunderstanding,reliable,stable,loyal,andcommitted.Unlikevatas,kaphashavebigenergythatlasts.Physically,theyresturdier,larger,heavier,andmoregroundedthanotherdoshaswithtendenciestobeslowmovingorsluggishwhenoutofbalance.While
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kaphasarentasquickthinkingasvatasorpittas,theyreslowertolearnbutlesslikelytoforgetwhattheyread,hear,orseethankstoanincrediblelong-termmemory.
ExerciseKaphadoshasshouldenjoymoderatelyintenseaerobicactivitiesthathelpthemresistbeingsedentaryorputtingonweight.Unlikevatas,kaphasshouldengageinstrenuousorcompetitivesportsorworkoutstokeeptheirfiresmotivatedandstimulated.Theyrenaturalsatenduranceactivitiessuchasbasketball,soccer,andmarathonrunning.Iftheycomplementtheirroutinewithmeditativeactivities,likeyoga,Pilates,walking,taichi,qigong,orswimming,theyshouldchoosemorestrenuouspracticesand/oronesthatpushtheirmentalorphysicallimits.Forinstance,iftheywalk,itshouldbebrisklyandfor30minutesormore.
KaphaOutofBalanceKaphasgenerallyhavearelaxeddemeanorandtheabilitytohandlestresswithoutmissingabeat.Inaddition,theytendtohaveverystrongimmunesystemsandgreathealth.Aseventemperedandkindastheytendtobe,whenoutofbalance,kaphascanbecomepossessive,overlysensitive,overlyattached,addictive,andlazy.
Ifyourekaphapredominant,youllknowyoureoutofbalancewhenyouhave:
Insecurity,envy,jealousy,orjudgment
Excessweight
Cellulite
Colds,flu,congestion,sinusproblems,headaches,andrespiratoryproblemslikeallergiesorasthma
Problemswithovereating
Emotionaleatinghabitslikelate-nightsnacking,bingeingwhenstressed,andeatingsugaryfoodstosoothenegativefeelings
Littletonoexerciseinyourdailyroutine;laziness
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BadTVhabits,likeweekendTVmarathonsordaysspentonthecouchwatchingreruns
Nodesireforintellectualorphysicalstimulation
Difficultymakingorcommittingtosocialengagements
Homebodytendencies
Feelingsofpossessivenessormaterialism
Resistancetochange
Toxicordifficultrelationships,oftenwhereyouregettingtheshortendofthestick
Dryskinorhair(Kaphasareknownforsilky,hydrated,healthyskinandhair.)
Adull,lifelessoutlookonlife
Oversensitivity
Addictions
Excessivesleepornapping
RestoringBalanceThroughFoodsWhenkaphasneedinspiration,excitement,andmotivation,theyshouldoptfordry,spicy,warming,orlightfoodsthatperkthemupandgivethemaboostofenergy.Thinkspicedteas,zestycitrus,orfoodswithginger,garlic,orpepper.Theyshouldavoidheavy,sour,cold,sweet,orwateryfoods.
AdditionalFoodsThatSupportKaphaUsethesefoodswhenyouexperiencesymptomsofimbalanceandneedtorebalance,orproactivelytokeepenergiesinbalanceifthisisyourbodytype:
Barley,millet,buckwheat,andryeoveroats,rice,andwheat.
Beansofalltypeslargeandsmallwiththeexceptionofsoybeans(tofu).
Gingerteatostimulateslowdigestion.
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Oilsinverylimitedquantities,andsticktooliveoil,ghee,almondoil,ormustardoil.
Seedsandnutsonalimitedbasis,althoughpumpkinandsunflowerseedscanbeenjoyedinmoderation.
Spicesofalltypes,especiallyinvigoratingoneslikeginger,blackpepper,chilies,cumin,orcinnamon,whileavoidingsalt.
Vegetablesofalltypes,preferablyorganic,withtheexceptionofthosethatarestarchier,moister,andmoresugary,likesweetpotatoes,zucchini,squash,corn,andtomatoes.
Dark,bittergreenslikeendive.
Lighter,smallermealseatenfrequently,withyourlargestmealatlunchtimeandthesmallestatdinnerandnomealswithinthreehoursofsleep.
Lighterfruitslikeapples,pears,cranberries,pomegranates,andapricotsinsteadofheavieroptionsliketropicalfruits,stonefruits,bananas,melons,dates,andfigs.
Morerawfoodsthancooked.
Pungent,bitter,andastringentfoods,whileavoidingsugary,oily,orbutteryoptions.
Rawhoneyinlimitedamounts,butavoidothersweeteners.
Stimulating,hot,orspicyflavors,ingredients,orcuisines.
Warmcoffees,teas,ormeals,whileavoidingcoldfoodsordrinks.
Zestycitrusflavorslikelemonorlime.
TIPForaquickwaytorememberwhatkeepsyoubalanced,thinkstimulation,self-expression,anddryness.
AdditionalActivitiesThatSupportKaphaBeyonddiet,thereareadditionalactivitiesyoucanincorporateintoyourlifetokeepkaphaenergiesincheck.Trythesewhenyoufeelimbalanced,orbepro-activetosupportyourgoodhealth:
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Anyroutinesorregimensthatarenewordifferent,includingsomethingassimpleasanewroutetowork,adifferentgymclass,orachangeinhobbies.
Socialeventsthatrequireyoutosocializeandmeetnewpeople.
Experiencesthatstretchyourmind,body,orspirittothink,feel,move,orengageinadifferentway.
Stimulatingactivitiesthatrequirequickthinkingorfreneticmovements.
Avoidsugary,oily,orprocessedfoods.
Avoidtoomuchrelaxation,indulgence,orleisure.
Maintainaregularsleeproutineearlytobedandearlytorisewithnonapsduringtheday.
Createpersonalboundariestopreventyournicenaturefrombeingtakenadvantageof.
Spendtimeinwarmclimatesorenvironments,likesaunasorbeaches.
Userejuvenatingaromatherapyscents(eucalyptus,forexample)toinvigorateorenergizeyouthroughouttheday.
Walk,bike,orstretchaftermealstokeepmovingandavoidlethargy.
Distractyourselffromeatingwhenyourefeelingemotionalbyphoningafriend,takingawalk,orengaginginanactivityyoulove.
Incorporateadryself-massage(i.e.,usingnooilsorlotions)morningandnighttoincreasecirculationandenergylevels.
Addworkoutsthatarechallenging,uplifting,frenetic,orcompetitive,likedancing,running,kickboxing,cycling,oraerobics.
Tradeoutneutralormutedfashionsforfabricswithbrightcolorsorinterestingpatterns.
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PittaWhenassociatingdoshastonaturalelements,pittapersonalitiesmirrorthequalitiesoffireandwater.Pittasbalancevataandkaphaenergiesbykeepingthemfiredup.Thepittadoshaisassociatedwithtransformationandchange,sotheyregenerallyconsideredmoreflexibleandnimble,bothinbodytypeandthinking.Pittasarealsoabletomovequicklyintoaction.Pittabodytypestendtohaveamediumbuildwithstrongmuscledevelopment,warmoroilyskin,andloadsofbodyheat.Theirthoughtsandactionsarepassionate,expressive,loud,strong,andpronetodominatingconversations.Inthebody,pittaenergyislocatedinthestomach,liver,spleen,smallintestine,blood,eyes,sweat,andpancreas.Bynature,theytendtooverheatbothphysicallyandmentallywhenunderstress.Ifpittawereananimal,theydbeatigerbecauseofthehot,sharp,aggressive,fluid,acidic,andacerbicqualitiesdemonstratedintheirphysicalandmentalacuity.
PittainHarmonyWhenpittaisinharmony,youllexperiencecontentment,confidence,focus,strength,andintelligence.Pittastendtohavestrongimpulsesanddesires,includingahealthyappetiteforfood,sex,andsocialinteraction.Theyrehighlyextroverted,intelligent,andinsightfulandoftensteertheattentionandspotlighttothemselvesasituationtheylove.Andpeoplelovetobearoundthepittaenergybecauseitsjoyful,radiant,powerful,courageous,andmentallyastute.
Pittasalsopridethemselvesinbeingfocused,decisive,successful,ambitious,andhighlycompetitive.Youlloftenfindthematsportingevents,eitherparticipatingorplaying,andstrivingtobethebestatwhatevertheyendeavortodo.Becausetheyresowillfulandenergetic,pittasachievewhat
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theysetouttodoandgetwhattheywantoutoflife.
Thisdemeanoroftenfindstheminleadershiprolesinbusiness,politics,orsocialnetworkswheretheirpublicspeakingprowess,managerialskills,andentrepreneurialabilitiescanbeonfulldisplay.
ExercisePittadoshasareveryself-motivatingandneednoincentivetopushthemselvestoparticipateinstrenuousorcompetitivesportsorworkouts.Theirchallengeistonotbecomeoverlycompetitive,serious,orhardonthemselves.Instead,theyshouldremembertohavefunandenjoytheiractivities,versusbeingthebestorpushingthemselvestowinnomatterwhatittakes.Pittasshouldcomplementtheirroutinewithleisurelyormeditativeactivities,likeyoga,Pilates,walking,taichi,qigong,orswimming.Pittasloveapool.Theycanswimoffpent-upaggressionandcoolofftheirinnatefire.
PittaOutofBalanceIfyourepittapredominant,youllknowyoureoutofbalancewhenyouhave:
Ulcersorothersymptomsofrepressedfeelings
Anger,rage,irritability,orjudgmentalthoughts
Tempertantrumsoroutbursts
Impatiencewithothers,bothathomeandwork
Skinproblemslikerashes,eczema,bruises,sunburn,boils,skincancer,freckles,oracne
Gray,thinninghairorbaldness
Overlycontrollingnatureaboutmoney
Overlynarcissisticorattention-seekingtendencies
Addictionslikecaffeine,nicotine,oralcohol,whicharestimulantsthatquicklyputtheirenergiesoutofwhack
Acompetitivestreakonoverdrive
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Moodswingsthatquicklymovefromlaughtertoarguments
Excesssweatoroverheating
Bitternessaboutyourlife
Harsh,overbearingopinionsaboutothers
Inflammationinthebodythatresultsinfever,disease,orinfection
Digestiveissueslikeheartburnoracidstomach
Insomniaorfatigue
Extremeperfectionism
RestoringBalanceThroughFoodsPittasneedcooling,calmingfoodstobalancetheirfierydemeanor;therefore,theyshouldeatmorecool,juicy,andsweetfoods,ratherthansour,spicy,salty,oily,acidic,orwarmoptions.
AdditionalFoodsThatSupportPittaUsethesefoodswhenyouexperiencesymptomsofimbalanceandneedtorebalance.Youmayalsorelyonthemproactivelytokeepenergiesinbalanceifpittaisyourdosha:
Apples,mango,melons,grapes,lychee,dates,coconut,andpomegranate,butavoidapricots,berries,cherries,citrus,tropicalfruits,plums,andrhubarb.
Beansofanytypearefantastic,withtheexceptionoflentils.
Bellpeppers,Brusselssprouts,cucumber,cauliflower,broccoli,asparagus,celery,lettuce,peas,mushrooms,potatoes,squash,zucchini,celery,corn,andparsnip.Limitbeets,carrots,chilies,pickledveggies,radish,spinach,turnip,tomatoes,avocados,andeggplant.
Butter(unsalted),buttermilk,softcheese,sweetlassi,andghee,butlimitheavierorsourdairyproductslikeyogurt,icecream,sourbuttermilk,hardcheese,andsourcream.
Grainslikebarley,rice,oats,andwheat,butnotmillet,buckwheat,rye,orcorn.
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Herbsandspicesliketurmeric,lemon-grass,mint,rose,cardamom,coriander,dill,fennel,andcumin,whichhavecooling,calmingproperties.Limitheatgeneratorslikebasil,bayleaves,caraway,cinnamon,mustardseed,onion,cayenne,sage,garlic,ginger,nutmeg,orchilies.
Saladsandleafygreenslikekale,arugula,dandelions,andendive.
Sunflower,soy,andcoconutoilsworkwellwiththisbodytype.Usecorn,sesame,peanut,almond,andoliveoilsinmoderation.
Sunflowerandpumpkinseedsandcoconutaresuggested,butreduceintakeofallothernutsandsesameseeds.
Cooldrinkslikefruitandvegetablesjuices,chilledwaterormilk,andcoconutmilkareideal.Limitcoffee,tea,andotherhotdrinks,plusalcoholandcarbonateddrinkslikeseltzerandsodas.
Naturalsweetenerslikesugar,honey,agaveorfruitnectars,ratherthanartificialsweeteners.
TIPForaquickwaytorememberwhatkeepsyoubalanced,thinkcalm,moderation,andcooling.
AdditionalActivitiesThatSupportPittaBeyonddiet,thereareadditionalactivitiesyoucanincorporateintoyourlifetokeeppittaenergiesincheck.Trythesewhenyoufeelimbalanced;relyonthemproactivelytosupportgoodhealth:
Spendtimeinnature.
Enjoyfriendsandfamilyinrelaxedenvironments,suchasduringawalkafterdinnerortakingayogaclasstogether.
Physicalexercisethatiscalminganddoesntlenditselftooverheatingorcompetitiveness,likeswimming,taichi,qigong,walking,yoga,orstretching.
Regularmealtimes.(Pittasdontliketoskipmeals.)
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Shortworkbreaksthroughoutthedaytostaymindful,focusonbreath,ormeditate.
Coolormoistenvironmentsratherthanhotweather,sun,orheat,whichmakespittastiredandoverheated.
Avoidcigarettesandalcohol.
Tocalmyouwhenyourefeelingstressed,try1teaspoonofrosepetaljamoncrackers,toast,orplain.
Avoidoverworking,andinsteadcommittowork-lifebalance.
Limitfried,pickled,andspicyfoods,whichcontributetopittasoverheating.
Charityorothernonprofitworkthatcultivatesgenerosity,sharing,patience,honesty,kindness,andethicsoverachievement,competition,andaggression.
Meditation.
Angermanagementexercisesortherapy.
Self-massagefiveminutesadaywithcoconutoilanywheretherestension,especiallyfeetandscalp.
Startthedaywithcupaloeverajuicecombinedwithcuppomegranateorapplejuiceinsteadofcoffeeorblacktea.
Acoolbathorshowerbeforebedtimetohelpyousleep.
Cooleveningwalkswhenthesungoesdowntorelaxyouafteratoughday.
Noelectronicsorexerciseafterworktoallowtimetorelaxbeforebed.
Lunchesthatcontaincoolingfoods,aspittadoshaenergypeaksbetween10a.m.and2p.m.,causingyoutocravethewrongfoodslikeonions,garlic,chilies,andotherwarmingspicesandherbs.
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FindingYouTakethisquiztodetermineyourpredominantdoshaenergy.Iftwoanswersapply,choosetheonethatresemblesyoumostofthetime.Tallyyourresponsesatthebottomofthequiz.1.Mybodytypecanbebestdescribedas:
Thin,slenderwithleanmuscles
Mediumbuildwithgoodmuscletone
Largeorstockyframewithlittlemuscletone
2.Whichdescribesyourweightmaintenance?
Iloseweighteasilyandhavetroublegaining
Imaintainevenweight,plusorminusafewpounds
Igainweighteasilyandhavetroublelosing
3.Myskintypecanbestbedescribedas:
Thin,dry,orrough
Warm,reddish,andsensitive
Oily,hydrated,andthick
4.Ifindroutinetobe:
Challenging
Somewhatchallenging
Quitecomfortable
5.Whenitcomestoplanningactivities:
Idontneedtoplan;Imactive
Ihaveaplanandcompleteit
Imhappyifsomeoneelsedoestheplanning
6.WhenIspeak:
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a.
b.
c.
a.
b.
c.
a.
b.
c.
a.
b.
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b.
Imfastandhavealottosay
Imdirect,tothepoint,andassertive
IlistenmorethanIspeak
7.Isleep:
Minimalamounts,fourtosixhours,mostofitrestlesswithdifficultyfallingasleep
Sixtosevenhours,wakingsometimesbuteasilygoingbacktosleep
Deeplyforeightormorehoursandlikenapsduringtheday
8.Whenstressed,mydemeanortendstobe:
Anxiousorworried
Impatientorirritable
Calm,cool,andeven
9.Mybodytemperatureruns:
Coldmyhandsandfeetarecold,andIpreferwarmsurroundings
Warmregardlessofseasonorgeography,soIprefercoolersurroundings
NeutrallyIadapttotemperaturesbutdislikecold,rainy,ordampdays
10.TheweatherIliketheleast:
Cold
Hot
Wetordamp
11.Myappetiteis:
Variable:Ieatquicklyandhavedelicateortemperamentaldigestion
Voracious:Ilovetoeatandcanhandleanyfoods
Sporadic:Ieatslowlyandcanskipmealswithnoproblem
12.Mythirstis:
Variable:SometimesImthirsty,whileothertimesImnot
Insatiable:Idrinkalotofwater
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Low,andIdontfeelthirstyoften
13.Whenitcomestospendingmoney:
Imimpulsiveandfrivolous
Illinvestinluxuryitems
Imasaver,notaspender
14.Decision-making:
isdifficultforme,asImindecisive
iseasyforme,asImpurposeful,driven,andmethodic
isnotmything,asImhappierifsomeoneelsemakesthechoices
15.Mytastepreferencesleantoward:
Salty
Sour
Sweet
16.Myactivitylevelscanbedescribedas:
Active:Imconstantlyonthego
Purposeful:Iprefercompetitivephysicalactivities
Leisurely:Ilikelow-stress,low-effortrecreation
17.Mystaminalevelscanbedescribedas:
Touchandgo:Igetwornoutquickly
Strong:Imabletoperformavarietyofphysicalactivities
Great:Ihavefantasticendurance
18.Mymoodschange:
Rapidly
Slowly
Steadily,ifatall
19.Whenformingopinions:
Igenerateideasandcanchangemymindonawhim
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b.
c.
a.
b.
c.
Ifindfactsbeforemakingupmymind
Imakeupmymindquickly,thendontchangeit
20.Myattentionspanis:
Short
Long,andIfocusondetails
Long,andIfocusonthebigpicture
MostlyAsarevata.
MostlyBsarepitta.
MostlyCsarekapha.
WhatAreBlendedDoshas?Mostpeoplehaveonedominantdosha,butinsomeinstances,youmighthavetwoequaldoshascalleddouble,dual,orblendeddoshaswithathirdlesserenergy.Forexample,youmightbevata-pittadominantintermsofyourpersonalityandexercisehabits,butwiththeoccasionalkaphatraitortendency.Sayyouhavelong-lasting,deepfriendships.Ifyouvegotdoubledoshas,thoseenergiesdontnecessarilyblend.Inotherwords,ifyourevata-pitta,youwonthaveonebigcompilationofvataandpittatendenciesrunningallthetime.Instead,youllfindthatonedoshaismoreprominentthantheother,dependingontheday,thesituation,yourenvironment,orcertaincircumstancesgoingoninyourlife.
Conversely, you can also be one dosha in your mind andanotherinyourbody.Forexample,youcanhavevataphysicalcharacteristicstall, lanky, andenergeticwith freneticmotionsbut a kaphamind-set in how you approach aspects of your
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life. Say youre more relaxed or confident about work, ratherthanworried,oryouremorecoolandquietinsocialsituations,ratherthanthelifeoftheparty.
DoubleDoshasThethreetypesofdoubledoshasare:
Vata-pitta
Pitta-kapha
Kapha-vata
Vata-PittaReadaboutbothvataandpittadoshastodeterminewhichtraitsresonatemostwithyou.Ifyourevatainthebody,thenyourphysiquelikelyfollowsthatofatypicalvata-dominantenergy:Yourethin,energetic,andmobileaswellasagreatconversationalistwhoisenergetic,spontaneous,andfunloving.Pittamentaltraitswilladdatouchoffire,evenirritability,alongwithbetterdigestionandcirculation.
Pittaenergiesinthebodywillgiveyouamoremediumbuildwith greater muscle tone, complemented by the vata mentalenergiesthatpullyoutowardanxiety,stress,andworry.
Becausevataandpittahavedryingcharacteristics,youneedtofocusonadietthatcontainsmoist,oily,andhydratingfoodstokeepskin,hair,joints,andtissueslubricated.Minimizelight,dry, or hot foods while incorporating sweeter options. Salty,pungent,andbitterflavorsshouldbeavoided.
Vata-pittaenergiescanstayinharmonybetterbytheseasons:pacifyingorstabilizingpittainthehotweather,whilereducing
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vatainthecoolerfallandwintermonths.
Pitta-KaphaReadaboutbothpittaandkaphadoshastodeterminewhichtraitsresonatemostwithyou.Ifkaphadoshaisdominantinthebody,youlllikelyhaveasturdier,stockierframe,withsomemuscletonethankstopittacharacteristics.Mentally,youllbemoreambitious,competitive,driven,andsocialthankstopittaenergy,andattimes,evenquickertoanger,judgment,orimpatience.
Ifpittaispresentinthebody,lookforamoremediumbuildwithgoodmuscletoneandamorelaid-back,easygoingwayofbeing.Onthedownside,kaphaenergiescanhaveatendencytomake the normally work-hard, play-hard pittas lazier and lessmotivatedthantheydnormallybe.
Becausebothenergiesshare thewaterelements, thisdoubledosha should focus on foods that are astringent and drying,ratherthanoily,sweet,ormoist.
Pitta-kapha energies can stay in harmony better by theseasons:pacifyingpittainthehotweather,whilereducingkaphainthecold,dampwinterandspringmonths.
Kapha-VataReadaboutbothvataandkaphadoshastodeterminewhichtraitsresonatemostwithyou.Thatsaid,thiscombinationisntoftenseenbecausethesetwoenergiestendtobedirectoppositesinmanyways.Thinkabouttheenergeticandmobilenatureofthebutterfly-likevataenergycombinedwiththeslower,moresedentarytortoise-likekaphanature.
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Ifyourevata-predominantinthebody,youlllikelyhavethethinnerframecombinedwiththechilled-out,peacefuldemeanorof thekaphaenergy.However,akapha-predominantbody typelends itself to a larger frame with potential for weight gain,combined with the more energetic, creative, and enthusiasticloveoflifefromthevatadosha.
In terms of diet, kapha-vatas should seek warm foodsbecause fire is a missing element in their constitution, andtheyreoften imbalancedbycold foods, coldweather,over-orunder-eating,andfasting.Becausethevataenergycausesyoutoeat fastwhilekapha tends towardemotionaleating,youll findthisdualdoshatendstorelyonconveniencefoods,likeempty-caloriejunkfoods.
HowtoBringYourDoshaintoBalanceThehealthofyourmind,body,andspiritbecomescompromisedwhenanyofthedoshasbecomeimbalanced,i.e.,excessiveoraggravated,whichiswhyitscriticaltokeepthemincheck.Theseimbalancesusuallyoccurbecauseofanumberoflifestylefactors,rangingfromyourenvironmenttoyourrelationshipstoyourdietandexerciseregimen.
The first step in bringing your dosha into balance isidentifying your dosha type. Learn to recognize typical causesandsymptomsofimbalanceforyourdosha.Thatway,whenlifebecomesoverwhelming,yourequicktospottheissuesandstarttheremediesthatwillworkforyourdoshatype.
HotVersusColdFoodsInAyurveda,foods,drinks,spices,andherbsaredeemedeitherhotorcold,meaningthattheycreateheatinyourbodywhenyouconsume
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themorcoolingeffects.Thiscanrefertotemperatureforexample,colddrinkslikesmoothiesarecoolingwhilehotdrinkslikecoffeearewarmingoritcanrefertotheeffectstheyproduceinyourbody.Cayenne,forinstance,isspicyandstimulatingandthereforedialsuptheheatinyourbody.Theflavor,scent,andotherpropertiesofmint,ontheotherhand,inherentlycoolyourbody.Thesepropertiescanbeusedtonaturallybalancetheenergiesinyourbody.Sayyoureapittawhotendstorunhot;youllwantnaturallycoolingfoodswhenoutofbalance.
WarmUpVataImbalancesExcessstressusuallythrowsthevataenergyoutofwhack,makingyoufeeloutofcontrol,worried,anxious,andrestless.Youmayskipmealsandstarttoloseweight.Tobringthisdoshabackintobalance,itscriticaltopacify(orstabilize)throughfoodsthatmitigatetheexcess.Becausevataenergyisnaturallylight,dry,airy,andcool(thinkabouttheairybutterfly),choosefoodsthatareheavier,oilier,denser,andwarmertoachieveharmony.Whilevatasnaturallygravitatetowardpungent,bitter,andastringentfoods,thosearetheonesyoushouldavoidifimbalanced.Instead,optforsweet,salty,orsourfoodstopacifyyoursystemandkeepitgrounded,uplifted,andconfident.
CoolDownPittaImbalancesPittaimbalancesareoftenvisiblefirstintheskinwithinflammation,redness,itchypatches,orhotflushes,orwithinflammatoryphysicalandmentalissueslikeinfection,fever,anger,orulcers.Tobringthisdoshabackintobalance,itscriticaltopacify(orstabilize)throughfoodsthatmitigatetheexcessfire.Becausepittaenergyisnaturallyhotandintense(thinkaboutthefierytiger),choosefoodsthatarecooler,lighter,fresher,andmorerefreshingtoachieveharmony.Whilepittasnaturallygravitatetowardspicy,salty,pungent,orsouroptions
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thatincreaseheatandinflammation,thosearetheonesyoushouldavoidifimbalanced.Instead,optforsweet,bitter,orastringentfoodstopacifyyoursystemandkeepyoucoolandcalm.Avoidcoffee,tea,chocolate,yogurt,animalproducts,andalcohol.
EvenOutKaphaImbalancesKaphaenergiesnaturallyincreaseduringcold-weathermonths,whichimpactshowweeat,howmuchactivityweget,andourmood,whichcontributestocolds,flu,andincreasedphlegm.Tobringkaphabackintobalance,itscriticaltopacify(orstabilize)throughfoodsthatmitigatetheexcesssluggishnessorapathy.Becausekaphaenergyisnaturallyslow,calm,andsensitive(thinkaboutthepeacefultortoise),choosefoodsthatarehotter,lighter,drier,andmorestimulatingtoachieveharmony.Whilekaphasnaturallygravitatetowardsweet,salty,orsouroptions,thosearetheonesyoushouldavoidifimbalanced.Instead,optforpungent,bitter,orastringentfoodstopacifyyoursystem,includingheatingspiceslikepeppers,ginger,cinnamon,cumin,andchiliesorlight,dry,andwarmfoods.Avoidcoolmealsordrinks,junkfoods,carbonateddrinks,redmeat,orhighlyprocessedoptions.
UnderstandingtheFoodGroupsAyurvedabreaksupfood,medicine,andpeopleintothreegunas:
Tamasic
Rajasic
Sattvic
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They are associated with a dominant nature, specificcharacteristics,anduniquequalities.Thesegunasaresometimesreferred to as mind doshas. While you have all three gunaspresentinyourpersonalityandwaysofbeing,onecanbecomemore dominant than the other depending on diet, lifestyle,circumstances,andmore.
TamasicTamasiccharacteristicstendtobelaziness,insensitivity,ignorance,ordeceit.Thisincludesdry,distasteful,unpalatable,ortaintedfoods,suchasthosethatarehighlyprocessed,canned,outdated,frozen,orincompatible(e.g.,fishanddairy).Alcohol,redmeat,eggs,andfishfallintothiscategory.
Tamasic foods are said to be the basis of loweredconsciousnessdoubt,ignorance,negativity,andpessimism.
RajasicRajasiccharacteristicstendtobematerialism,afocusoninstantorsensoryindulgence,greed,passion,andspontaneity.Thiscategoryincludessalty,pungent,hot,dry,sour,andbitterfoods,suchasdeep-friedvegetablesorstimulatingspices.Overeatingalsoincreasesraja.
Rajasicfoodsaresaid tobe thebasisofmovement,motion,pain,andenergy.
SattvicSattviccharacteristicstendtobegentleness,sensitivity,patience,kindness,andtolerance.Thisincludesjuicy,sweet,light,flavorful,andenergy-producingfoodslikefreshfruitsand
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vegetables,herbs,beans,spices,grains,nuts,andcompatiblefoods.
Becausethemindandbodyaresointricatelylinked,focusingonorincreasingconsumptionofcertaingunaactivitiesorfoodsover another can create imbalances in the mind that lead toexcesses in thebody.Later those imbalancescancausediseaseorotherhealth issues.Similarly, imbalances inyourdoshacanimpactyourmind.
Tomaximizehealthintodaysmodernworld,yourgoalistoeat as many sattvic foods as possible to increase that guna,supplemented with rajasic foods. Tamasic foods should beavoided as much as possible. Sattvic foods are said to be thebasisofelevatedconsciousness.
UnderstandingtheSixTastesTheAyurvedicdietincludessixdistincttastesthatenergeticallyimpactyourmindandbody,dependingonyourdoshatype:
Astringent
Bitter
Pungent
Salty
Sour
Sweet
Eachtasteeitheraggravatesaparticulardoshaorpacifiesit.OneoftheAyurvedicprinciplessays:Likeenergiescreatelikeenergies.Therefore,ifyouvegotanexcessofacertaintypeofenergy,say,thefierypitta,thenyoullaggravateorincreasethat
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excess by adding pungent, sour, salty, or other heat-inducingflavors and ingredients.Conversely, sweet, bitter, or astringenttastesdecreaseexcesspittaenergyandbringyoursystembackintobalance.
Ayurveda recommendseatingall six tastes at everymeal toensurethatnotonlyisyourdoshaenergybalancedandsatisfied,but youre also maximizing vitamins, nutrients, and mineralsfrom a well-rounded diet. Youll see this principle in Indiancooking,withitsvarietyofspices,pastes,andchutneyspresentat every dinner. Remember thatmost foods, spices, and herbscontain more than one taste. For instance, turmeric can beastringent, bitter, and sweet; oranges are sour and sweet; andapplescanbeastringentandsweet.
BalancingtheTastes
Vata=sweet,sour,salty
Pitta=sweet,bitter,astringent
Kapha=pungent,bitter,astringent
GuidelinesandFoodSourcesForafullybalancedmeal,trytoincorporateasmanyofthesixtastesaspossible.Addmoreorlessofaparticulartastedependingonyourdoshaand/orimbalances.
AstringentUsethistobalancekaphaandpittabecauseitreducesinflammation.Toomuchcanthrowvataoutofwhack.Astringentfoodsincludeasparagus,lentils,cauliflower,
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pomegranates,grapes,greenapples,andbeansbecauseoftheirtannins.
BitterUsethistobalancekaphaandpittabecauseitdetoxifiesyourorgans,cells,andsystems.Toomuchcanthrowvataenergiesoutofsortsandcausedigestivedistress.Bitterfoodsincludebroccoli,beets,celery,sprouts,leafygreenslikekale,andgreenandyellowvegetablesbecauseoftheiralkaloidorglycosidecontent.
PungentUsethistobalancekaphabecauseitstimulatessweatglandsandclearsyoursinuses.Toomuchcanthrowpittaandvataenergiesoutofsorts.Pungentfoodsincludecayenne,cloves,blackpepper,ginger,chilies,mustard,onions,andgarlicbecauseoftheiressentialoils.
SaltyUsethistobalancevatabecauseitstimulatesyourappetiteandenhancesflavorsinyourfoods.Toomuchcanthrowpittaandkaphaenergiesoutofsorts.Saltyfoodsincludesoysauce,fish,fishsauce,salt,andsaltedorcuredmeatsbecauseoftheirhighquantityofmineralsalts.
SourUsethistobalancevatabecauseitstimulatesyourappetiteandeasesdigestion.Toomuchcanthrowpittaandkaphaenergiesoutofsorts.Sourfoodsincludepickledoptions,vinegars,
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tomatoes,alcohol,saladdressings,citrus,andberriesbecauseoftheirnaturalacidity.
SweetUsethistobalancevataandpittabecauseofitssoothing,satisfyingeffectonyourbodyandemotions.Watchhowmuchyouconsume,orfocusprimarilyonwholefruits,becausetoomuchleadstoweightgainandcanexacerbatethekaphadosha.Sweetfoodsincludehoney,rice,bread,grains,pasta,chicken,meat,dairy,sugar,andmolassesbecauseoftheirfat,protein,andcarbohydratecontents.
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2BEVERAGES
___________Cardamom-MintWater
Clove-FennelRosewater
Ginger-BasilFizzyWater
Saffron-LemonSweetTea
Cumin-CilantroTeawithRosePetals
SpicyTurmeric-PepperTea
Cinnamon-AlmondChai
SpicedHoneyChaiwithStarAnise
VanillaCocoaChai
MintedMangoLassi
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CARDAMOM-MINTWATERPREPTIME:5MINUTES/COOKTIME:5TO10MINUTES
Cardamomisconsideredtridoshic,whichmeansitsgreatforbalancingalldoshatypes.Feelfreetoadjustthisrecipebyaddingspicesthatsupportyourparticulardosha.Prepareandsipthroughouttheday.
8cupswater
1handfulmint
cupfennelseeds
cupcardamomseeds
1.Inalargepot,boilthewater.
2.Addthemint,fennelseeds,andcardamomseeds,andturnofftheheat.
3.Steepasthewatercools.
4.Enjoyatroomtemperature.
VATA
1
SERVING
SEASONS:FALL/WINTER
TASTES:PUNGENT,SWEET
Vatascanaddcinnamonsticksformoredigestiveaid.
Pittascanaddmorefennelandminttoaidincooling.Drinkatroomtemperatureorslightlychilled,nothot.
Kaphascanaddgingerorlemonzestformoreupliftingflavor.
Tip:Strainoffthespicesforlighterflavororleaveinasyousipthroughoutthedayforstrongerflavor.
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CLOVE-FENNELROSEWATERPREPTIME:5MINUTES/COOKTIME:5TO10MINUTES
Cloves,fennel,androsepetalsareexcellentforcoolingthefierypropertiesofthepittadosha.Thesweetrosepetalandspicyredclovescentsswirltogethertocreateanintoxicatingaroma.Prepareandsipthroughouttheday.
8cupswater
1handfulrosepetals
cupfennelseeds
cupredcloves
1.Inamediumpot,boilthewater.
2.Addtherosepetals,fennelseeds,andredcloves,andturnofftheheat.
3.Steepasthewatercools.
4.Enjoyatroomtemperature.
PITTA
1SERVING
SEASONS:ALLSEASONS,ESPECIALLYSUMMER
TASTES:BITTER,SWEET,ASTRINGENT
Vatascansubstitutemintandcinnamonsticksformoredigestiveaidandaddhoney.
Pittascanaddmoreofanyofthespicestoaidincooling.Besuretodrinkatroomtemperatureorslightlychilled,nothot.
Kaphascanaddgingerorlemonzestformoreupliftingflavorandhoneytosweeten.
MindfulnessTip:Activateallyoursenseswhenyoueat.Noticethebright,vibrant
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colorsinyoursalad,inhalethearomasofthedifferentfoodsonyourplate,listentothecrunchasyoucutintoacrispyvegetable,feelthetexturesofingredientsasyouchew,andnoticethedifferentflavorsonyourtongue.
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GINGER-BASILFIZZYWATERPREPTIME:5MINUTES
Lemon,ginger,andbasilaregreatforrejuvenatingandupliftingthemind,body,andspirit,particularlywhenpairedwithaneffervescentsparklingwater.Ginger-BasilFizzyWateralsomakesarefreshingalternativetosugar-packedlemon-limesodaorgingerale.
1(2-inch)gingerknob,peeled
Juiceof1lemon
tocuprawhoney,dependingonyourtastes
8cupssparklingwater(canuseflavored)
Freshbasilsprigs,forgarnish
1.Inablender,blendtheginger,lemonjuice,andhoneyuntilwellcombined.
2.Pourafewtablespoonsofthemixtureintoaglass,thenfilltheglasswiththesparklingwater.
3.Addmoremixturetotaste,garnishwiththebasil,andenjoy.
KAPHA
1SERVING
SEASONS:ALLSEASONS,ESPECIALLYSPRING
TASTES:ASTRINGENT,PUNGENT,SOUR,SWEET
Vatascangarnishwithmintformoresupportandusestillwater,ratherthansparkling.
Pittasshouldhalvetheamountofgingerandhoney,garnishwithmint,andalternatebetweensparklingwaterandflat.
Kaphascanaddgingerorlemonzestformoreupliftingflavor.
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AyurvedicLifestyleTip:Avoideatingfishwithmilkoryogurt,whichcreatestoxinsinthebody,accordingtoAyurvedicprinciples.
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SAFFRON-LEMONSWEETTEAPREPTIME:3MINUTES/COOKTIME:10MINUTES
Thisisanicetwistonthewarmlemonwatermanydetoxesorcleansesadviseasawaytostartyourday.Extraspicesgivethisteamoredepthandprovideadditionaldoshabalance.
5cupswater
1tablespooncardamomseeds
teaspoonsaffron
1tablespoonfennelseeds
Zestof1lemon
1tablespoonrawhoney
1.Inamediumpot,boilthewater,cardamomseeds,saffron,fennelseeds,andlemonzestfor5minutes.
2.Removefromtheheatandletstandforanother5minutes.
3.Stirinthehoneyandserve.
VATA
24SERVINGS
SEASONS:AUTUMN/WINTER
TASTES:ASTRINGENT,PUNGENT,SOUR,SWEET
Vatascanaddmoreofanyofthespicesformoresupport.
Pittasshouldhalveoromitthehoney.Freshlemonshouldbeusedsparingly,soconsiderhalvingthezest.
Kaphascanaddgingerformoreupliftingflavorandgolighteronthehoney.
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TimesavingTip:Investinalabelmakeranduseittomarkstorageboxes,incabinettrays,andshelvingbins.Nexttimeyourehuntingforabandage,extensioncord,orrarelyusedkitchengadget,youllknowexactlywheretolook.
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CUMIN-CILANTROTEAWITHROSEPETALSPREPTIME:3MINUTES/COOKTIME:10MINUTES
Pittadoshaswilllovethecalmingnatureofthisflavorfultea.Whilethespicesbelowaretridoshic,youcanvarytherecipebyaddingspicesandherbsthattargetyourparticularenergies.
5cupswater
3tablespoonscuminseeds
3or4rosepetals
cupfreshcilantroleaves
1.Inamediumpot,boilthewater,cuminseeds,rosepetals,andcilantrofor5minutes.
2.Removefromtheheatandletstandforanother5minutes.
3.Straintheteaintocupsandserve.
PITTA
24SERVINGS
SEASON:SUMMER
TASTES:ASTRINGENT,BITTER,PUNGENT,SOUR,SWEET
Vatascanaddmoreofanyofthespicesformoresupport.
Pittascanincreaseanyoftheingredientsasdesired.
Kaphascanomittherosepetalsandaddgingerandclovesformoreupliftingflavorandhoneyforsweetness.
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MindfulnessTip:Stopeatingwellbeforeyourefull.Ittakes20minutestodigestfood,sobemindfulofyourpace.Themoreslowlyyoueat,themoreeasilyyouwillbeabletodiscernwhenyouretrulysatisfied.
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SPICYTURMERIC-PEPPERTEAPREPTIME:8MINUTES/COOKTIME:10MINUTES
Althoughdecaffeinated,thiszestyteamakesafantasticalternativetoyourmorningcoffee,thankstoatrifectaofzestywarmingspices:ginger,blackpeppercorns,andcloves.Makeanotherbatchintheafternoonforamiddaypick-me-upforthemind,body,andspirit.
5cupswater
1(2-inch)gingerknob,peeled
1tablespooncardamomseeds
1tablespoonblackpeppercorns
teaspoonsaffron
1teaspoonturmeric
2tablespoonscloves
1tablespoonrawhoney
1.Inamediumpot,boilthewater,ginger,cardamomseeds,peppercorns,saffron,turmeric,andclovesfor5minutes.
2.Removefromtheheatandletstandforanother5minutes.
3.Stirinthehoneyandserve.
KAPHA
24SERVINGS
SEASONS:LATEWINTER/SPRING
TASTES:ASTRINGENT,BITTER,PUNGENT,SOUR,SWEET
Vatascansubstitutemintforthesaffron.
Pittascansubstitutefennel,peppermint,andstaranisefortheginger,blackpeppercorn,andcloves.
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Kaphascanincreasethegingerformoreupliftingflavorandgolighteronthehoney.
AyurvedicLifestyleTip:Moisturizeyourbodyusingoils,suchasolive,coconut,ormustardseed,insteadoflotion.Massagingtheoilintoyourskinrejuvenatesmuscles,increasescirculation,reducesfatigue,andincreaseshydration.
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CINNAMON-ALMONDCHAIPREPTIME:8MINUTES/COOKTIME:10MINUTES
Almondmilkworksbeautifullyinthistwistontraditionaldairy-basedchai.Withallthewarm,deliciousspices,youwonttastethedifference.Itsalsoeasiertodigestwithoutthedairy.
4cupswater
6cardamompods,crushed
4cloves
3staranisepods
2cinnamonsticks
1(1-inch)gingerknob
Pinchsalt
1cupalmondmilk
1teaspoonrawhoney
1.Inamediumpot,boilthewater,cardamom,cloves,staranise,cinnamon,ginger,andsaltfor5minutes.
2.Removefromtheheatandletstandforanother5minutes.
3.Stirinthealmondmilkandhoney.
4.Strainthechaiintoacupandenjoy.
VATA
1SERVING
SEASON:FALL
TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY,SOUR,SWEET
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Vatascanaddfennelformoredigestivesupportandusecowsmilk.
Pittascansubstitutefennelandpeppermintforthegingerandclovesandcanomitorreducethehoney.Theycanalsosubstitutehemp,rice,orsoymilkforthealmondmilk.
Kaphascangolighteronthehoney.
TimesavingTip:Premeasuretheingredientsinyourmealstostreamlinecooking.Thispreventsyoufromgettingsidetrackedwhilepreparingfood,overlookingormismeasuringingredients,orbecomingstressed.Allthisequalslesstimeslavingoverthestoveandmoretimeenjoyingwhatyouvemade.
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SPICEDHONEYCHAIWITHSTARANISEPREPTIME:8MINUTES/COOKTIME:10MINUTES
Forlazywinterdaysorcool,dampspringmornings,warmupwiththisinvigoratingcomfortfoodinacup.Itsgotallthekickakaphaneedstogetupandmovingonidle,cold-weathermornings.
4cupswater
6cardamompods,crushed
4cloves
3staranisepods
2cinnamonsticks
1(1-inch)gingerknob
1tablespoonfennelseeds
1teaspoonblacktea
1cupalmondmilk
1teaspoonrawhoney
1.Inamediumpot,boilthewater,cardamom,cloves,staranise,cinnamon,ginger,fennelseeds,andblackteafor5minutes.
2.Removefromtheheatandletstandforanother5minutes.
3.Stirinthealmondmilkandhoney.
4.Strainthechaiintoacupandenjoy.
KAPHA
1SERVING
SEASONS:WINTER/EARLYSPRING
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TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY,SOUR,SWEET
Vatascanaddfreshmintformoredigestivesupportandomittheblacktea.
Pittascanomitorreducetheblacktea,staranise,ginger,andhoney.Instead,trysaffron,peppermint,orfreshbasil.Theyshouldalsosubstitutehemp,rice,coconut,orsoymilkforthealmondmilk.
Kaphascangolighteronthehoney.
MindfulnessTip:Smellyourfoodasitscookingandwhileyoueattokeepyourselfinthemoment.Plus,aromaticandflavorfulscentscantrickyourbrainintothinkingyouvealreadyeaten,soyouultimatelyfeelfullersoonerandeatlessthisway.
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VANILLACOCOACHAIPREPTIME:8MINUTES/COOKTIME:10MINUTES
Vanilla,cocoa,andcoconutmakethissweetsummertimetreatawonderfulcoolantforthepittaenergies.Servethischaiwarm,notscaldinghot,toavoidheatingthebodyandfuelingthepittanature.
4cupswater
6cardamompods,crushed
1or2vanillabeans
1cinnamonstick
1tablespoonfennelseeds
1cupcoconut,rice,soy,orhempmilk
3tablespoonscacaonibs
1.Inamediumpot,boilthewater,cardamom,vanilla,cinnamon,andfennelseedsfor5minutes.
2.Removefromtheheatandletstandforanother5minutes.
3.Stirinthecoconutmilkandcacaonibs.
4.Strainthechaiintoacupandenjoy.
PITTA
1SERVING
SEASON:SUMMER
TASTES:BITTER,PUNGENT,SWEET
Vatascansubstitutealmondmilkforthecoconutmilk.
Pittascanaddatouchofmaplesyruptosweeten.
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Kaphascansubstitutealmondmilkforthecoconutmilkandaddatouchofrawhoneytosweeten.
AyurvedicLifestyleTip:Boosthydration,preventhairloss,andreinvigorateyourmoodwithanoilmassageforyourhairandscalp.Rubolive,coconut,ormustardseedoilsintoyourhairandscalpfortwotothreeminutes,thenleaveinovernightforultraconditioning.
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MINTEDMANGOLASSIPREPTIME:3MINUTES
Thisdigestifmakestheperfectendingtoameal,aneasylightbreakfast,oraquickmiddaypick-me-up.Whileplainyogurtisntrecommendedforkaphaandpittadoshas,almondandcoconutmilksorsoyyogurtareidealalternatives.
1mango,peeledandpitted
1cupplainorsoyyogurt
3cupswater
1handfulfreshmint
1.Inablender,blendthemango,yogurt,water,andmintuntilsmooth.
2.Pourinto2glassesandserve.
VATAPITTAKAPHA
2SERVINGS
SEASONS:ALLSEASONS
TASTES:PUNGENT,SOUR,SWEET
Vatascanaddatouchofseasalt.
Pittascansubstitutesoyyogurtorcoconutmilkforyogurtandaddapinchofsaffron,rosewater,orfennel.
Kaphascansubstitutesoyyogurtandaddgratedginger,redchiliflakes,orblackpeppercorns.
TimesavingTip:Thereshouldbeoneplacethatholdsyourcalendar,whetheritsanold-schoolplannerorschedulerorahigh-techtablet,smartphone,orcomputer.
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3BALANCEDBREAKFASTS
___________SpicedOatmealwithAlmondsandFlaxseed
RoastedCoconut-SesameOatswithCherries
Vanilla-AlmondCreamofWheatwithMangoes
Tahini-HoneyPuffswithCinnamonPears
WarmHazelnutGranolawithYogurt
Pistachio-BananaPancakeswithCardamom
Blueberry-LemonCorncakeswithHoney
HerbedFrittatawithSpringPeasandArugula
EggWhiteScramblewithMushrooms,Asparagus,andCilantro
Orange-DateBreakfastSmoothie
Almond-DatePowerShake
Watermelon-MintPowerBreakfast
Strawberry-PeachMorningShake
PomegranateDetoxSmoothiewithSunflowerandGinger
StewedAppleswithGingerandClove
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SPICEDOATMEALWITHALMONDSANDFLAXSEEDPREPTIME:2MINUTES/COOKTIME:13MINUTES
Warmstovetopoatmealistheperfectwake-me-upbreakfastforheat-seekingvatatypes.Althoughthisrecipeisidealforfallandwinter,vatascanmakethisyear-roundbyupdatingitwithfreshfarmersmarketfruitsthatsupportthisdosha.
1cupoats
3cupscowsmilk(or1:1ratioofwaterandmilk)
teaspoongroundcardamom
teaspoongroundcinnamon
teaspoongroundginger
1banana,sliced
1tablespoonchoppedalmonds
2teaspoonsflaxseed
Honey,forsweetening
1.Inasmallsaucepan,bringtheoats,milk,cardamom,cinnamon,andgingertoaboil.Simmerfor4to5minutes.
2.Addthebananaandthealmonds.
3.Simmerforanadditional4to5minutes,untilthefruitandthemilkareabsorbed.
4.Removefromtheheatandtopwiththeflaxseed.
5.Addthehoneytosweetenasdesiredandserve.
VATA
2SERVINGS
SEASONS:ALLSEASONS
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TASTES:ASTRINGENT,PUNGENT,SWEET
Vatascanaddatouchofseasalt.
Pittascansubstitutealmondmilkforcowsmilkaswellascreamofwheatfortheoatmealand/oraddpitta-balancingfruitlikefigs,mangoes,raisins,orprunes.Theyshouldalsoomitthegingerandgoeasyonthehoney.
Kaphascansubstitutebuckwheatsoakedovernightinalmondmilkandaddmoreginger.
MindfulnessTip:Whenyourestressed,inhaletothecountofthreeandexhaletothecountofsix.Noticeyourbreath,theexpansionofyourlungs,andthesoundofairtravelingintoyourbody.Thiskeepsyoupresentwhilecalmingyouatthesametime.
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ROASTEDCOCONUT-SESAMEOATSWITHCHERRIESPREPTIME:3MINUTES/COOKTIME:20MINUTES
Pittaslovethestimulating,satisfying,nourishingpropertiesofoatmealtheperfectstarttoademanding,competitiveday.Thewarmtemperaturescanbeaggravatingtothepittaenergy,sointhesummer,servethiscoolorroomtemperatureratherthanstraightfromthestove.
1cupoats
3cupsalmondmilk
cupunsweetenedcoconutflakes
cupsesameseeds
1cupcherries,halvedandpitted
1.Inasmallsaucepan,bringtheoatsandalmondmilktoaboil.
2.Turndowntheheatandsimmeruntilthealmondmilkisabsorbedintotheoats,about15minutes.
3.Inasmallskilletovermediumheat,drytoastthecoconutflakesandsesameseedsuntiltheybrown,about1to2minutes.
4.Removefromtheheat.
5.Whentheoatmealisfinished,topwiththecoconut,sesameseeds,andcherriesandserve.
PITTA
2SERVINGS
SEASON:SUMMER
TASTES:ASTRINGENT,BITTER,SALTY,SOUR,SWEET
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Vatascansubstituteheavierfruitslikefigsordatesforthecherries.
Pittascanaddextracoconutflakesorcherries.
Kaphascanswitchoutthecoconutflakesforcacaonibs,berries,orhoney.
AyurvedicLifestyleTip:ConsistentdailyexerciseisfundamentaltoanAyurvediclifestyletowardoffdisease,improveimmunity,balancemood,combatstress,andincreaseflexibilityandmobility.Yogaisoneoption,butwalking,strengthtraining,andothercardiovascularandmuscleconditioningworkoutscount,too.
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VANILLA-ALMONDCREAMOFWHEATWITHMANGOESPREPTIME:2MINUTES/COOKTIME:6MINUTES
Whenoutsidetemperaturesbeginsoaring,pittapersonalitiescangetequallyheated.Trybalancingthosestrongemotionswithfoodthatsnourishingtoyourhunger,nurturingtoanymercurialemotions,andsoothingtoyourinternaldemands.
1cupsalmondmilk
2tablespoonsvanillaextract
2tablespoonsmaplesyrup
2cupscreamofwheat
2tablespoonschiaseeds
1tablespoongroundcinnamon
1mango,peeled,pitted,anddiced
1.Inamediumsaucepanovermediumheat,bringthealmondmilk,vanilla,andmaplesyruptoaboil.
2.Reducetheheattolowandaddthecreamofwheat.
3.Simmeruntilthickened,about2to3minutes.
4.Sprinklewiththechiaseeds,cinnamon,andmangoandserve.
PITTA
24SERVINGS
SEASON:SUMMER
TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY,SWEET
Vatascansubstitutecowsmilkinplaceofalmondmilkformoreprotein.
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Pittascanaddmoremangoesorcinnamon.
Kaphascanaddmolassesorhoneytosweeten.
TimesavingTip:Squeezelemons,limes,ororangesintoyouricecubetraysandfreeze.Oncefrozen,transferthemtoaplasticbagforstorage,andyouvegotready-to-use,one-tablespoonservingsofcitrus.Simplytossthemintorecipesasyouneedthem.
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TAHINI-HONEYPUFFSWITHCINNAMONPEARSPREPTIME:3MINUTES/COOKTIME:3MINUTES
Pungent,sticky,warm,andstick-to-your-ribshearty,thisbreakfastsoothes,stimulatesenergy,andkick-startsstaminaallinonebowl.Playaroundwiththemilkoptionsdependingonyourdoshatype,andchangeupthefruitsdependingonwhatsavailablenearyou.
2cupsalmondorricemilk
1pear,peeled,cored,andsliced
1tablespoongroundcinnamon
2tablespoonstahini
1tablespoonrawhoney
2cupspuffedricecereal
1.Inasmallsaucepanovermediumheat,heatthealmondmilk.
2.Inasmallbowl,dustthepearsliceswiththecinnamonandsetaside.
3.Whenthemilkiswarm,addthetahiniandhoneytothemilkandstirtocombine.
4.Inamediumbowl,pourthemixtureoverthecereal.
5.Topwiththecinnamon-dustedpearsandenjoy.
KAPHA
1SERVING
SEASON:SPRING
TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY,SWEET
Vatascansubstitutemangoesorapricotsforthepears.
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Pittascanomitorreducethehoney.
Kaphascanaddfreshgratedgingerforevenmoresupport.
MindfulnessTip:Doyouhaveasongthatinstantlyputsasmileonyourfaceoraspringinyourstep?Ifso,keepitonstandby.Whenthingsgethecticatworkorhome,cueupyoursongandsingalong.Thiswillgetyououtofthefunkandbacktothepresent.
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WARMHAZELNUTGRANOLAWITHYOGURTPREPTIME:10MINUTES/COOKTIME:15MINUTES
Homemadegranolaiseasierthanyoumightthink,anditisidealforallthreedoshasbecauseitcanbecustomizedtoyourtastepreferences,energyneeds,andseason.Vatasneedtoavoidaddingdriedfruit,butmostotherfruitsandspicesworkwell.
1cupsoats
cupalmondmilk
1tablespoonsmaplesyrup
1tablespoonsflaxseed
1tablespooncoconut,almond,oroliveoil
1teaspoongroundcardamom
1teaspoongroundcinnamon
cupchoppedhazelnuts
cupchoppedfreshdatesorfigs(notdried)
2cupsplainyogurt
1.Preheattheovento400F.
2.Inamediumbowl,stirtogethertheoats,almondmilk,maplesyrup,flaxseed,oil,cardamom,cinnamon,hazelnuts,anddatesuntilwellcombined.
3.Onabakingsheet,spreadthemixtureandbakeuntilgolden,about15to20minutes.
4.Servewarmwiththeyogurt.
VATA
24SERVINGS
SEASON:FALL
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TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY,SOUR,SWEET
Vatascanaddatouchofseasalt.
Pittascansubstitutepumpkinseedsforthehazelnutsandsoymilkinsteadoftheyogurt.Serveroomtemperatureratherthanhotfromtheoven.
Kaphascanadddriedfruitandservewithsoymilkinsteadoftheyogurt.
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PISTACHIO-BANANAPANCAKESWITHCARDAMOMPREPTIME:5MINUTES/COOKTIME:10MINUTES
Heavy,sweet,andsuretosticktoyourribs,thishealthypancakerecipegivesvatatypesalltheenergytheyneedtostarttheday.Cardamomistridoshic,andtheflourscaneasilybesubstitutedtoaccommodatetheotherdoshas.
1teaspoonbakingpowder
teaspoongroundcardamom
teaspoongroundginger
teaspoongroundcinnamon
teaspoongroundnutmeg
1cupchoppedpistachios
2tablespoonsbrownsugar
2cupsspeltflour
1banana
1teaspoonvanillaextract
2cupslow-fatmilk
2tablespoonsbutter,melted
2tablespoonsbutterorcoconutoilforcooking
Molasses,fortopping
1.Inasmallbowl,mixthebakingpowder,cardamom,ginger,cinnamon,nutmeg,pistachios,brownsugar,andflour.
2.Inamediumbowl,mashthebanana,thenmixinthevanilla,milk,andbutter.
3.Whiskuntilwellblended.
4.Addthedryingredientstothewetandstirtocombine.
5.Inagriddleovermediumheat,meltthebutterorcoconutoil.
6.Ladletocupofthebatterontothegriddleandcookuntilonesideisbrown,about2minutes(thebatterwillbubble).Then,useaspatulatoflip.
7.Cooktheothersideforanother2minutes,oruntilbrown.
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8.Usingthespatula,movethepancaketoaplate.
9.Repeatwiththeremainingbatter.
10.Servewiththemolasses.
VATA
24SERVINGS
SEASONS:FALL/WINTER
TASTES:ASTRINGENT,PUNGENT,SALTY,SWEET
Vatascanaddlemonzestandsalt.
Pittascanswitchthespeltflourtobarley,oat,orwheatflourandaddalmondsanddates.Theycanalsousecoconutoilinsteadofbutterandomitthewarmingspiceslikeginger,cinnamon,andnutmeg.Wateroralmondmilkcanbeusedinsteadofthelow-fatmilk.
Kaphascanswitchthespeltflourtocornorbuckwheatflouraswellasaddberriesandblackpepperforanenergyboost.Theycanalsousealmondoilinsteadofbutter,andwateroralmondmilkcanbeusedinsteadofthelow-fatmilk.
MindfulnessTip:Thinkabouttimeswhenyounormallyzoneout,likewalkingthedog,brushingyourhair,ordoingthedishes.Nexttimeyoudothatactivity,noticewhatyoufeel,see,hear,orsmellinthemoment.Walkingthedog,youfeelyourfeetinyourshoesoryourhandonaleash,yousmellthefreshair,youheartrafficdrivingbyorthebreathofyourdogassheruns.Stayingalerttoyourexperienceasithappenskeepsyouinthemoment.
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BLUEBERRY-LEMONCORNCAKESWITHHONEYPREPTIME:8MINUTES/COOKTIME:5MINUTES
Kaphaslovetheircomfortfood.Tostaybalanced,youhavetoincorporatesomeingredientsthatinspire,excite,andmotivateyourmind,body,andspirit.Thisisespeciallytrueduringthelatewinterandearlyspringmonths,notoriousforcold,dampweather.
3eggs
1cupbuttermilkorgoatsmilk
1cupcornmeal
1cupcornflour
Zestof1lemon
teaspoonsalt
teaspoonbakingsoda
1teaspoonsbakingpowder
2tablespoonsbrownsugar
1cupblueberries
2tablespoonscoconutoil
Molassesorhoney,forsweetening
1.Inasmallbowl,whisktheeggswiththebuttermilk.
2.Inamediumbowl,mixtogetherthecornmeal,cornflour,lemonzest,salt,bakingsoda,bakingpowder,andsugar.
3.Addtheegg-buttermilkmixtureintothedryingredientsandstirgently.Addtheblueberries.
4.Inalargeskilletovermediumheat,heatthecoconutoil.Whenhot,spoon-cupdollopsofbatterintothepanandcookuntilbubblesformonthebatterandthesideisbrowned,about3minutes.
5.Usingaspatula,flipandcookuntiltheothersideisbrowned,about2minutes.
6.Servewithhoneyormolasses.
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KAPHA
24SERVINGS
SEASON:SPRING
TASTES:ASTRINGENT,PUNGENT,SALTY,SOUR,SWEET
Vatascansubstituteoatflourforthecornflourandusericeorwheatflourinplaceofthecornmealtominimizethecorn.
Pittascansubstitutecherriesfortheblueberriesandomitthelemonzest.
Kaphascanaddfreshgratedgingerforevenmoresupport.
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HERBEDFRITTATAWITHSPRINGPEASANDARUGULAPREPTIME:3MINUTES/COOKTIME:12MINUTES
Eggsprovidejustenoughwarmth,heaviness,andfueltosupporttheenergeticvataenergies.Makethishealthierbyaddinganassortmentoffreshfarmersmarketvegetablescooked,ofcourse.
8eggs
cupshavedParmigiano-Reggianocheese
4cupschoppedarugula
2cupsspringpeas(canusesugarsnappeasorEnglishpeas,shelled)
cupmixedfreshherbs(basil,cilantro,oregano,thyme)
Seasalt
Freshlygroundblackpepper
2tablespoonsbutterorcoconutoil,divided
1onion,diced
1garlicclove,minced
Freshspringpeasandarugulatogarnish
1.Inasmallbowl,whisktheeggswiththecheese,arugula,peas,andherbs.Seasonwiththesaltandpepper.
2.Inalargepanovermediumheat,melt1tablespoonofbutter.Addtheonionsandgarlic,andcookfor2minutes.
3.Pourintheeggmixtureandcookuntiltheeggsbegintoset,about5to8minutes.
4.Usingaspatula,lifttheeggssotheuncookedpartsflowtothepanandcookfor2minutes.
5.Inasmallerpan,heattheremaining1tablespoonofbutter.
6.Putthesmallerpanoverthelargerpanthatscookingtheeggsandfliptheeggsintothesmallerpan.
7.Cooktheothersideuntilbrowned,about3minutes.
8.Garnishwithfreshpeasandarugula,ifdesired.
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VATA
46SERVINGS
SEASON:FALL
TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY,SOUR,SWEET
Vatascanaddmoreherbsoratouchmoreseasalttofinish.
Pittascanswitchtoeggwhites,omitthecheese,andincorporatemoreastringentherbslikeparsley,saffron,fennelfronds,anddill.
Kaphasshouldeateggssparingly.Ifyouindulge,addagrindofextrablackpepperforsomezing.
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EGGWHITESCRAMBLEWITHMUSHROOMS,ASPARAGUS,ANDCILANTROPREPTIME:3MINUTES/COOKTIME:8MINUTES
Thisversatilerecipecontainsingredientsthatareeasytofindallyearround.Besuretomixitupinthesummerwhenfierypittasneedextrasupporttobalancetheheatwithfreshfarmersmarketvegetablesandherbs.
2tablespoonsbutterorcoconutoil
bunchasparagus,trimmedanddiced
1cupchoppedmushrooms
1cupfreshcilantro,chopped
8eggs,whitesonly
Seasalt
Freshlygroundblackpepper
1.Inalargeskilletovermediumheat,meltthebutterandaddtheasparagus,mushrooms,andcilantro.
2.Sautfor2to3minutes.
3.Addtheeggwhitesandscrambleuntilfullycooked,about4to5minutes.
4.Seasonwiththesaltandpepper.
PITTA
4SERVINGS
SEASON:SUMMER
TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY,SWEET
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Vatascanaddmorecilantroorsaltorsomebasil,thyme,spinach,tomatoes,oronion.
Pittascanaddmoreastringentherbslikeparsley,saffron,fennelfronds,anddill.
Kaphasshouldeateggssparingly.Ifyouindulge,addanextragrindofblackpepperforsomezing.
AyurvedicLifestyleTip:Home-cookedmealsaremoreconducivetoahealthylifestylebecauseyourebetterabletocontrolyouringredientsandcreateapeaceful,calm,enjoyablesettingthatallowsyoutofocusonthemealandyourdinnercompanions.
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ORANGE-DATEBREAKFASTSMOOTHIEPREPTIME:5MINUTES
Thesuper-demanding,ultracompetitiveneedacoolingyetpowerfulwaytostartthedaytofueltheirfirewithoutpushingthemoutofbalance.Acoldsmoothieisjustwhatthedoctorordered.
1cupalmondorcoconutmilk
1orange,peeled
2cupskale
6dates,pitted
2tablespoonsflaxseed
1.Inablender,blendthealmondmilk,orange,kale,dates,andflaxseeduntilsmooth.
2.Pourintoaglassandenjoy.
PITTA
1SERVING
SEASON:SUMMER
TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY,SWEET
Vatascansubstitutecowsmilkforthealmondorcoconutmilkandabananafortheorange.Warmthemilkonthestovetoppriortoblendingforawarmershake.
Pittascanaddicecubestotheblenderforextracooling.
Kaphasshouldusealmondorricemilkandaddhoneyormaplesyruptosweeten.Warmthealmondorricemilkonthestovetoppriortoblendingforawarmershake.
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TimesavingTip:Packyourbags(gym,work,school,ortravel)thenightbeforeyouneedthem.Notonlywillyoustreamlineyourmorning,youllalsobelesslikelytoforgetsomethingandmorelikelytocreateastress-freea.m.
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ALMOND-DATEPOWERSHAKEPREPTIME:3MINUTES/COOKTIME:3MINUTES
Youdontneedfancyproteinpowdersorexpensiveingredientstomakeapowershakeathome.Thisrecipegetsitsproteinfrommilkandalmonds,plusanenergyboostfromdatesandbanana.
2cupsskimmilk
12pitteddates
1banana
cuprawalmonds
1.Inasmallsaucepanovermediumheat,heatthemilk.
2.Inablender,blendthemilk,dates,banana,andalmondsuntilsmooth.
3.Pourintoglassesandserve.
VATA
24SERVINGS
SEASONS:SPRING/SUMMER
TASTES:SALTY,SWEET
Vatascanaddapinchofseasaltorflaxseedformoresupport.
Pittasshouldservethisshakecooloratroomtemperatureandsubstitutealmondorcoconutmilkforthecowsmilk.
Kaphasshouldsubstitutealmondorsoymilkforthecowsmilkplusturmeric,ginger,cinnamon,orotherwarmingspices.
MindfulnessTip:Resistthetemptationtocompareyourselftosomeoneelse,
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whetherinsuccess,looks,ormaterialpossessions,asdoingsopreventsyoufrombeingabletocelebrateyourownlife.Whenyoufindyourselfnoticingwhatsomeoneelsehasthatyoudont,checkinwithyourself.Iftheresastepyoucantakerightnowtomoveyourselfclosertoagoal,takeit.Otherwise,takeamomenttocelebrateonethingyouloveaboutyourselftobringyoubacktothemoment.
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WATERMELON-MINTPOWERBREAKFASTPREPTIME:5MINUTES
Thisnaturallyprotein-packedsmoothieisultrarefreshing,too,thankstotheadditionofjuicywatermelonandupliftingmintleaves.Itstheperfectkickstartwhenyouneedsomethingfast,easy,andenergizingwithouttheheavinessofatypicalsmoothie.
3cupswatermelon,seededandchopped
5or6mintleaves
cupalmondmilk
2tablespoonsalmondbutter
1to2cupsicecubes
1.Inablender,blendthewatermelon,mint,almondmilk,almondbutter,andicecubesuntilsmooth.
2.Pourintoaglassandenjoy.
PITTA
1SERVING
SEASON:SUMMER
TASTES:ASTRINGENT,PUNGENT,SALTY,SWEET
Vatascansubstitutecowsmilkforthealmondmilkandabananafortheorange.Omittheicecubesandwarmthealmondmilkonthestovetoppriortoblendingforawarmershake.
Pittascanaddextraicecubestotheblenderformorecooling.
Kaphasshouldusepeaches,berries,ormangoinsteadofthewatermelon.Theyshouldalsousealmondorricemilkandaddhoneyormaplesyruptosweeten.Omittheicecubesandwarmthealmondmilkpriortoblendingforawarmershake.Consideradding
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cinnamonorgroundgingerforzest.
AyurvedicLifestyleTip:BoostyourimmunesystemandsidestepfluseasonwithoutahitchbygettingenoughvitaminC.Ayurvedicmedicinerecommendsamalaki,avitaminC-packedherbthatrestoresyourvitality.Lookforitinpowderformathealthfoodstores.
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STRAWBERRY-PEACHMORNINGSHAKEPREPTIME:5MINUTES/COOKTIME:3MINUTES
Thiswarmtakeonatypicalsmoothiehasallthesweetnesskaphadoshascravewiththespicesthatwillgetthemupandmoving.Keepthingsinterestingbymixingupthespicesandfruitstomaximizeseasonalityandflavorexcitement.
cuprice,soy,oralmondmilk
cupfigs,pitted
1peach,pitted
1cupstrawberries
1teaspoonflaxseed
teaspoonturmeric
teaspoongroundnutmeg
teaspoongroundcinnamon
1.Inasmallsaucepanovermediumheat,heatthericemilk.
2.Inablender,blendthemilk,figs,peach,strawberries,flaxseed,turmeric,nutmeg,andcinnamonuntilsmooth.
3.Pourintoaglassandenjoy.
KAPHA
1SERVING
SEASON:SPRING
TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY,SWEET
Vatascanusecowsmilkformoreprotein.
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Pittascansubstitutecherriesforthestrawberriesandavocadoormangoforthepeach.Theyshouldalsousecoldmilk,notwarmed,andconsideraddingicecubestotheblenderforextracoolinginthesummermonths.
Kaphascanaddgingerforevenmoresupport.
TimesavingTip:Whenmakingspiceblends,pastes,orsaladdressings,doubleortripletherecipe,seal,andstoreinthefridgeforusethefollowingweek.Mostrecipeswilllasttwotothreeweeks,dependingontheingredientsandhowwellyousealit.
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POMEGRANATEDETOXSMOOTHIEWITHSUNFLOWERANDGINGERPREPTIME:5MINUTES
Thespringandfalltransitionmonthsareagreattimetodetoxbyusingantioxidant-rich,detoxifyingfruitsandspicestokick-startyourmetabolismandgetyourbodyreadyforthenewseason.Thisrecipeisperfecttobalancekaphawhenyouneedthemostsupport.
1apple,coredandsliced
1cuppomegranatejuice
cuppomegranateseeds
cupsunflowerseeds
1(1-inch)gingerknob,peeled
1teaspooncoconutoil
1teaspoonrawhoney
teaspoonturmeric
teaspoongroundcinnamon
teaspoongroundcardamom
1.Inablender,blendtheapple,pomegranatejuice,pomegranateseeds,sunflowerseeds,ginger,coconutoil,honey,turmeric,cinnamon,andcardamomuntilsmooth.
2.Pourintoaglassandenjoy.
KAPHA
1SERVING
SEASON:SPRING
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TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY,SWEET
Vatascansubstitutemangoesandmangonectarforthepomegranateseedsandthepomegranatejuice.
Pittascansubstitutecherries,avocado,orfigsfortheapple.Theyshouldalsoomitthegingerandconsideraddingicecubestotheblenderforextracoolinginthesummermonths.
Kaphascanaddgingerforevenmoresupport.
AyurvedicLifestyleTip:Whenyouwake(andbeforeyourmorningcupofcoffee),drinkaglassofwarmwaterwiththejuiceofalemontopreventtoxinbuildupinyoursystem,ridyourdigestivetractofimpurities,andkeepyourenergychannelsflowing.Tootart?Tryateaspoonofhoneyinroom-temperaturewaterinstead.
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STEWEDAPPLESWITHGINGERANDCLOVEPREPTIME:5MINUTES/COOKTIME:8MINUTES
Stewedapplesspikedwithmetabolism-boostinggingerandclovesmakeanidealwaytostartthedayinthecoolmonths.Theyrealsofantasticasanaccompanimenttocornmealpancakes,buckwheat,creamofwheat,oroatmeal.TrythemwiththeBlueberry-LemonCorncakeswithHoney(here).
2tablespoonsalmondorcornoil
2or3apples,peeled,cored,andchopped
2tablespoonsmincedfreshginger
10wholecloves
cupricemilk
1.Inamediumsaucepanovermediumheat,heattheoilandcooktheapplesfor3to4minutes.
2.Addtheginger,cloves,andmilkandcookuntiltheappleissoft,about3to4minutes.
3.Removetheclovesandserve.
KAPHA
2SERVINGS
SEASON:SPRING
TASTES:ASTRINGENT,PUNGENT,SALTY,SOUR,SWEET
Vatascansubstitutepeachesorplumsfortheapples.
Pittascansubstitutemintandcinnamonforthegingerandclove.
Kaphascanaddfreshgratedgingerforevenmoresupport.
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MindfulnessTip:Focusonwhatmakesyouhappywhenyoufindyourselfupset.Emotionsarejustyourreactionstoeventsorsituations,oftenonesthatarenthappeningrightnow.Instead,takethatmomenttoremindyourselfofwhatismakingyouhappynow.Isitthefriendyourehavingcoffeewith?Yourchildsinginginthenextroom?Thesmellofcoffeebrewinginyourpot?
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4BAKEDGOODS
___________NuttyFigGranolaBarswithCacaoNibs
ChewyHoneyApricotBars
Sesame-MaplePowerSnacks
Orange-ChocolateZucchiniMuffins
SavoryScallion-PumpkinSeedMuffins
BlackPepperSnackCakeswithLemonZest
Sun-DriedTomatoandPoppySeedBiscuits
GarlicScallionCornbread
No-CornCornbreadwithThyme
ZestyLemon-GingerScones
StovetopGarlic-CorianderNaanwithSeeds
FennelChapatiwithSeaSalt
CurriedOnionChapati
Fennel-PistachioChapati
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NUTTYFIGGRANOLABARSWITHCACAONIBSPREPTIME:10MINUTES/COOKTIME:20MINUTES
Granolabarsdonthavetobeunhealthy.Thisversioncontainshealthyflours,antioxidant-richspices,andavarietyofnutsandfruits,plustheysatisfyyoursweettooththankstotheadditionofsuperfoodcacaonibs.
cupoatflour
cupwheatflour
1teaspoonbakingpowder
teaspoongroundcinnamon
teaspoongroundcardamom
cupbrownsugar
teaspoonsalt
teaspoonorangezest
cupalmondmilk
3freshfigs,chopped
cuppistachios,chopped
cupcacaonibs
1.Preheattheovento350F.
2.Inamediumbowl,mixtheoatflour,wheatflour,bakingpowder,cinnamon,cardamom,brownsugar,andsalt.
3.Mixintheorangezestandthealmondmilkandstiruntilblended.
4.Addthefigs,pistachios,andcacaonibsandstir.
5.Inagreasedbakingpan,pourinthebatterandbakefor15to20minutes.
6.Cool,cutintobars,andserve.
VATA
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46SERVINGS
SEASON:FALL
TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY,SOUR,SWEET
Vatascanaddapinchofsaltandasqueezeoflemonjuice.
Pittascansubstitutewheatandbuckwheatfloursandaddapinchofsaffron.
Kaphascansubstitutespeltandryefloursanddoa1:1combinationofoatstobuckwheat.Theycanalsoaddgratedgingerandadroportwooffreshchilijuiceorapinchofcayenne.
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CHEWYHONEYAPRICOTBARSPREPTIME:8MINUTES/COOKTIME:18MINUTES
Vataswilllovethissnackrecipewhentheweatherturnschilly,butitsalsoafantasticgo-tointhesummer,whenapricotsareinseason.Denserfruits,likeapricots,figs,ordates,workbestinlieuofdriedfruitsforvatas.Feelfreetoexperimentifyoureanotherdosha.
2cupsoats
cupfreshapricots,figs,ordates,chopped
cupchoppedpistachios
cupshreddedcoconut
2tablespoonsflaxseed
cupalmondbutter
cup,plus2tablespoonshoney
1tablespooncoconutoil
teaspoonsalt
1.Preheattheovento350F.
2.Inasmallskilletovermediumheat,drytoasttheoatsuntilgoldenbrown,about1to2minutes.
3.Inalargebowl,combinetheoats,apricots,pistachios,coconut,andflaxseed.
4.Inasmallsaucepanovermediumheat,bringthealmondbutter,honey,coconutoil,andsalttoaboilforabout1minute,stirringconstantly.
5.Addtheheatedmixturetotheoatsandstirtocombine.
6.Pressthebatterintoasquarebakingpanandbakeuntilgoldenbrown,about10to12minutes.
7.Cool,cutintosquares,andserve.
VATA
46
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SERVINGS
SEASONS:SUMMER/FALL
TASTES:ASTRINGENT,BITTER,SALTY,SWEET
Vatascanaddapinchofextrasaltandadashofcinnamon.
Pittascansubstitutesunflowerorpumpkinseedsforthepistachiosandhalvethehoney.
Kaphascansubstitutecupofcacaonibsfortheshreddedcoconu