Ayurveda puts forth both diet as medicine and a major component in health and healing. One can make oneself sick with the wrong foods in the wrong amounts. The right food, at the right times, in the right amount will augment recovery from disease and promote renuewed energy and well being. Diet has a profound effect upon our attitudes, physical energies, health and mental functioning.
Although Ayurvedic food comes from India, don't assume that it is all extremely hot and spicy. In Ayurveda, spices and herbs are used to modify, or enhance their beneficial effect on the consititution of the individual who is consuming them as well as to add savory flavors. They are most useful in balancing the Doshas, Vata, Pitta and Kapha. Once you know your Dosha make-up, consuming the right foods, spices and herb will make a world of difference in you health and energy levels.
There is an old wive's tale, repeated in the Southern region of the United States, "If it stinks, tastes bad or burns, it's good for you." Ayurveda takes that concept to task with the wisdom that foods can not only have wonderful restoritive powers but the rich flavors can delight the senses at the same time they good promote health.
Ayurvedic Diet and Lifestyle
By Dr. Jay Apte, Kerala Ayurveda Clinic Director
Each recommended Ayurvedic lifestyle plan, created according to an individual’s Prakriti, is custom tailored to that individual. Simply said, certain foods can cause certain health problems in certain individuals. This concept that Ayurveda has been advocating for thousands and thousands of years, is one that the past Surgeon General, Dr. Koop endorses, “No disease can be treated unless supplemented by the right diet, but 90%-95% of the diseases can be prevented by the right diet alone.”
Both the physical body and food are made up of the 5 essential elements: Earth, Water, Fire, Air and Space. Ayurvedic foods create a natural balance between these essential Elements within the body when prepared using the correct proportion of the six tastes: Sweet, Salty, Sour, Pungent, Astringent and Bitter. The unique elemental compositions within each of the Six Tastes possess special healing properties.
Sweet (Earth and Water elements) nourishes body tissues and enhances the mood
Salty (Water and Fire elements) assures proper vital mineral balance in the body
Sour (Earth and Fire elements) improves digestion and cultivates essential acid/base balance
Pungent (Fire and Air elements) improves metabolism and reduces congestion
Astringent (Air and Earth elements) tones up the muscles and body
Bitter (Air and Ether elements) de-toxifies the body and strengthens the immune system
Samples of Taste
Sweet - sugar, honey, rice, bread, pasta (complex carbohydrates)
Sour – lemon, yogurt, cheese, wine, citrus fruits
Salty – variety of salts, seaweeds, soy sauce
Pungent – chili powder, ginger, garlic, onion, black pepper, cloves
Balancing the Doshas with Taste
Pungent, Astringent, Bitter – Increase Vata
Sweet, Sour, Salty – Decrease Vata
Sour, Salty, Pungent – Increase Pitta
Sweet, Astringent, Bitter – Decrease Pitta
Sweet, Sour, Salty – Increase Kapha
Pungent, Astringent, bitter – Decrease Kapha
Here are some simple Ayurvedic recipes.
Try adding these healthy delicious foods to your diet.
Ghee
Tomato Onion Raita
Apple Chutney
Spicy Buttermilk
Peas Upama
Cauliflower Upama
Yogurt Onion Raita
Apple Onion Chutney
Cabbage Salad
Radish Raita
Rainbow Salad
Fresh Tomato Soup
Green Pea Soup
Ghee
The most popular and pure form of fat recommended in Ayurveda. It stimulates digestion and boosts the immune system.
Ingredients: 2 sticks unsalted butter
Directions: Simmer butter in a pot on medium heat for about 10-15 minutes. Milk solids will start to brown and settle at the bottom. The transparent liquid that rises to the top is Ghee. Strain the ghee through a cheesecloth or sieve into a thick glass jar and store at room temperature. Do not refrigerate. Use 1 teaspoon of ghee with rice, pasta, or bread.
Preparation time: 20 minutes
Serves: Many
--------------------------------------------------------------------------------
Tomato Onion Raita
Delightful sauce rich in all the flavors
Ingredients:
2 tomatoes, chopped
1 small onion, chopped
1 cup plain yogurt
½ tsp salt
1 jalapeno, sliced in strips
1 tbsp sugar
1 tbsp cilantro, chopped
Directions: Combine all ingredients and serve.
Preparation time: 10 minutes
Serves: 4-5
Back to Top
--------------------------------------------------------------------------------
Apple Chutney
Piquant relish to accent authentic khichadi, it is a favorite among many Indian recipes.
Ingredients:
1 Granny Smith apple, diced
½ tsp salt
1 tbsp brown sugar
½ tsp chili powder
1 tbsp cooking oil
¼ tsp mustard seeds
¼ tsp turmeric powder
Directions: Heat oil in a small pan and add mustard seeds. When they begin to pop, add the turmeric and remove from heat. Combine the rest of the ingredients in a separate bowl and add the spicy oil. Stir and serve in a condiment dish.
Preparation time: 15 minutes
Serves: 5-6
Back to Top
--------------------------------------------------------------------------------
Spicy Buttermilk
Ayuvedically stimulating drink that's refreshing and energetic.
Ingredients:
4 cups buttermilk
⅛ tsp fresh ginger, grated
1 tsp salt
4 tsp sugar
½ jalapeno, grated or sliced
1 tbsp cilantro, chopped
Directions: Combine all ingredients and serve cold in tall glasses.
Preparation time: 7-10 minutes
Serves: 3-4
Back to Top
--------------------------------------------------------------------------------
Peas Upama
Bright peas bring out the savory tones of Upama.
Ingredients:
½ cup peas, fresh or thawed
⅛ tsp fresh ginger, grated
1 tbsp cooking oil
1 package "Ayurfoods" Upama
Directions: Sauté peas and ginger in oil for a few minutes. Add 1⅔ cups water and boil. Pour in contents of Upama package and stir over low to medium heat until all water is absorbed. Garnish with chopped tomatoes, if you like. Serve hot.
Preparation time: 10 minutes
Serves: 2-3
Yogurt Onion Raita
A creamy delicacy to complement the hints of spice in Upama.
Ingredients:
1 small onion, chopped
2 tbsp plain yogurt
1/4 tsp salt
1 tsp sugar
Directions: In a serving bowl, mix all ingredients and present with Upama as a side dish.
Preparation time: 10 minutes
Serves: 2-4
Back to Top
--------------------------------------------------------------------------------
Apple Onion Chutney
A sweet, tangy condiment.
Ingredients:
1 small Granny Smith apple, grated
1 small onion, grated
½ tbsp brown sugar
¼ tsp salt
⅛ tsp chili powder
1 tbsp cooking oil
¼ tsp mustard seeds
¼ tsp turmeric powder
Directions: Heat oil in a small pan and add mustard seeds. When they begin to pop, add the turmeric and remove from heat. Combine the rest of the ingredients in a separate bowl and add the spicy oil. Stir and serve in a condiment dish.
Preparation time: 15 minutes
Serves 5-6
Cabbage Salad
A delicate, light and exotic salad
Ingredients:
¼ Head Cabbage, shredded
1 Tsp Lime juice
3 – 4 Tbsp Peanut powder
1 Tbsp Cooking oil
1 – 2 Tbsp Sugar
½ - 1 Tsp Salt
1 Jalapeno, sliced
¼ Tsp Mustard seeds
1 Tbsp Cilantro to garnish
Directions:
Heat oil in a pot, add mustard seeds. When the seeds pop, add jalapeno slices. Set aside. In a bowl, mix cabbage, sugar, salt, lime juice and peanut powder thoroughly. Spoon the oil on the mixture. Mix again. Garnish with cilantro.
Preparation Time: 5 minutes
Serves: 6 – 8
Radish Raita
Delightfully refreshing accompaniment to Upama or Khichadi
Ingredients:
1 Bunch Red Radishes, grated
1 Tbsp Coconut, fresh or frozen
1 Tbsp Sugar
1 Cup Plain yogurt
1 Tsp Salt
1 Tbsp Cilantro, chopped
Directions:
Mix all of the ingredients just before serving.
Preparation time: 5 minutes
Serves: 3 – 4
Rainbow Salad
A wonderful side dish to Upama.
Ingredients:
1 Cup Green Cabbage, shredded
1 Cup Red Cabbage, shredded
1 Bell pepper, chopped
1 Cup Green peas, fresh or frozen
1 Lime or lemon, juiced
1 Jalapeno, sliced into strips
2 Carrots, grated
1 Large onion, chopped
½ Cup Coconut, fresh or frozen optional
1 Cup Cilantro, chopped
2 Tbsp Brown sugar
2 Tsp Salt
2 tbsp Cooking oil
1 tsp Mustard seeds
Directions:
Mix all of the ingredients. Heat cooking oil in a small pot. Add mustard seeds. When they pop, remove the pot from the heat. Pour oil over salad. Mix and chill before serving.
Preparation time: 10 minutes
Serves: 6 – 8
Fresh Tomato Soup
Appetizing and refreshing soup
Ingredients:
4 Ripe tomatoes cut
2 Cloves Garlic, minced (optional)
1 Jalapeno pepper, minced
1 Tbsp Butter
1 Tbsp Croutons
4 Tbsp Coconut, grated fresh or frozen
4 Tbsp Sugar
5 Cups Water
2 Tsp Salt
A sprig of cilantro for garnishing
Directions:
Cook tomatoes in 2 cups of water. Puree tomatoes, garlic, jalapeno and coconut in a blender. Heat butter in a pan and stir in the pureed mixture. Add sugar, salt and 3 cups of water. Bring to a boil, reduce heat and let it simmer for 5 – 7 minutes. Garnish with cilantro sprigs. Serve hot with croutons.
Preparation time: 15 minutes
Serves: 4 – 5
--------------------------------------------------------------------------------
Green Pea Soup
A satisfying crème of English peas
Ingredients:
2 Cups Green peas, fresh or frozen
2 Tsp Corn flour
1 Tsp Salt
2 Cups Milk (warm)
2 Cups Water
1 Onion, grated
½ Tsp Black pepper, ground
1 Tbsp Sugar
1 Tbsp Butter
½ Tsp red chili flakes for garnishing
Directions:
sauté onion with ½ Tbsp of butter in a pan. Add green peas and 2 cups water and cook for 5 minutes. Puree the mixture in a blender. In the same pot, sauté the corn flour in the remaining butter and slowly pour in warm milk. Pour the pureed mixture into the milk and simmer for a few minutes. Add sugar, salt and black pepper. Garnish with red chili flakes.
Preparation time: 10 minutes
Serves: 4-5
