Ayurveda believes that understanding the individual is the key to finding a truly balanced diet.
It places emphasis on making sure each dish is cooked and spiced in a way to achieve maximum digestibility, as well as superb taste and food value.
- 2/3 cup oats (or grain suited to your constitution)
- 2 cups water
- ¼ tsp salt
- ¼ cup raisins
- 1 cardamom pod
- ¼ tsp cinnamon, nutmeg or clove
- 1/8 tsp ginger
Put all ingredients in saucepan. Once it has come to the boil reduce and cook on low heat until oats are done. Can be served with ghee, coconut oil or honey. A great start to a cold morning.
Dry fry ½ cup of natural muesli in 2 tsp ghee for 2-3 minutes. Add a little cinnamon and water and cover pot; let it cook for few mins in the water until it has slightly mushy porridge like consistency. This can be eaten alongside stewed fruit.
Stew chopped and peeled apples and pears, some raisins and figs in a little water. Add a few pinches of cinnamon, cardamom, nutmeg and ginger and cook until fruit is soft.
Curries are well balanced combinations of spices added to food to enhance and balance taste and to aid digestion and absorption of nutrients.
Basic Curry Recipe
- 3 tbs oil or ghee
- 1 tsp each of cumin, coriander, fennel and mustard seeds
- 1 inch piece of freshly chopped ginger
- Pinch of asafoetida
- Two or three vegetables of your choice, chopped (adjust quantity as needed, but approximately 300-400g of each type)
- Cumin, turmeric and cinnamon powder to taste
- Coconut milk (optional)
Heat the oil or ghee in large pan. Fry in high heat the cumin, coriander, fennel and mustard seeds until brown and releasing a delicious smell. Add the ginger and asafoetida. Add chopped vegetables. Sauté until the vegetables are coated in the spiced oil. Add a little water and simmer on low heat for about 15 mins or until done. Add cumin, turmeric and cinnamon to taste. Add any ‘quick-to-cook’ vegetables such as spinach and peas at the end for 3 minutes. You can also add coconut milk to make a creamier sauce.
- 2 cups peeled and cubed pumpkin
- ½ tsp each of mustard seed
- cumin seed
- ginger powder & turmeric
- 1 tbs ghee or sunflower oil
- 2 tsp desiccated coconut
- 1 tsp ground peanut
- ½ tsp garam masala
- 2 tsp jiggery
- fresh coriander
Heat the ghee in pan and add the mustard seed, fenugreek, cumin seed, ginger powder, turmeric and stir well until mustard seeds begin to pop. Then add pumpkin and mix for 1-2 minutes or until pumpkin is nicely coated. Next add some water to cover pumpkin. Then add salt, desiccated coconut and ground peanut and garam masala. Stir, cover and leave to cook on medium to low heat for about 20 minutes. Towards the end add jaggery and fresh coriander.
Dhals are an easy way to get a nourishing protein rich meal. Lentils and beans are low in fat, high in fiber and provide significant amounts of vitamins and other trace minerals.