But if you cannot give up meat, read the
next chapter for recommendations on when and how to eat it. 2. When you set out to balance  your meals, look to harmonize  flavors
— not balance nutrients. The reason? Ayurvedic living means
listening to your body , and the body does not understand the
language of carbohydrates and proteins. It responds to the scent of
lemon, the sight of green peppers, the taste of curry . Does this mean that a vaidya will encourage you to eat chips, desserts,
and whatever else you like with abandon? Of course not. The Ayurvedic
encouragement to “give your body foods it likes” assumes that your body
will ask for foods that nourish it. If your physiology is in balan ce, this will
happen naturally . But more about that in a moment. How vital a role does food play in the Ayurvedic system? The clue lies
in a recent rema rk one of my friends made. I coaxed her to consult a vaidya
for a long-standing problem of insomnia. Upon her return she phoned me,
sounding a little doubtful: “Well, I’ve come back with a grocery list!” I told
her she had hit the nail right on the head. T o the vaidya, food is medicine! Ayurvedic heale rs follow this elementary logic: food and drink are
substances that you physically , consciously put inside your body . Your
body’ s most minute channels — its tissues and every one of its trillions of
cells — assimilate this intake, proving in a very basic sense that “you are
what you eat.” If what you eat is not healthy , you cannot be healthy. That is
why food should form the foundation of the healing process. AncientAyurvedic texts go so far as to say “Anna Bramha,”  or “food is a form of
God.”
To a first-timer , a vaidya’ s food guidelines can be somewhat puzzling. The vaidya doesn’ t say “eat more protein” or “avoid sodium,” but instead
reels of f a seemingly random list of foods to choose and those to avoid. T o a
person suffering skin inflamma tion, for example, the vaidya may say “eat
more fresh cheese, broccoli, and pears, but avoid garlic, mayonnaise,
vinegar , and ketchup.”
What is the reasoning here? By making changes in the contents of your platter , the vaidya is trying
to restore harmony among your doshas. The dietary recommendations
might initially seem tough — even impossible — to follow . But the vaidya
knows that, if followed for some time, these “tough” changes will receive
support from your body’ s own intelligence. I know of a fifteen-year -old who, when asked by a vaidya to eat brussels
sprouts, shot back with “What’ s that?” But thanks to a mother who was
willing to place her trust in the vaidya’ s methods, the boy had to follow the
recommended diet. One month later, he reported a surprising change in his
eating habits: “I find myself wanting more brussels sprouts — and I can’t
imagine how I ever ate ketchup!” To the vaidya, this was no surprise. It was
a corrob oration of a truth that our wise ancestors discovered over centuries
of observation. That truth is simple: your current health problem or “disorder” is a
result of your body’ s innate intelligence being compromised. In Ayurveda,
there is an interesting term for this: pragya aparadh  (pragya  means
“intellect,” and aparadh  means “mistake” — thus, “a mistake of the
intellect”). When the intellect commits a mistake, the taste buds  that should
naturally want sweet foods, for example, start craving pungent ones. the six tastes
To understand this concept fully, let us begin with the basics of Ayurvedic
nutrition by talking about the six tastes. According to Ayurveda, everygrain, fruit, vegetable, or beverage on earth — whether natural or
manufactured — has one or more of six basic tastes. The Sansk rit term for
taste is rasa,  and these six rasas are:
1. madhura: sweet
2. lavana: salty
3. amla: sour
4. katu: bitter
5. tikta: pungent
6. kashaya: astringent
Further , each taste represents the qualities of one or more elements of
nature, and hence has the power  to increase or decrease the presence of the
corresponding dosha in your system. In the beginning, this can seem
confusing. But let me remind you that every single Ayurved ic theory is
based on direct observation of life — and that is far easier to understand
than some of today’ s complex scientific findings! So think about it for a moment,  and the picture will start to clear . Let’s
take the sweet taste. In Ayurveda, the sweet taste is believed to build those
tissues that are composed of the earth and water elements. Therefore, sweet
foods increase the kapha dosha . Now , if you have an irrepressible sweet
tooth the kapha dosha can be aggravated, causing toxic buildup. When that
happens, you would be advised to increase your intake of bitter , pungent,
and astringent foods — all of which decrease kapha. Foods that contain
carbohydrates, sugars, fats, and amino acids belong to the “sweet” category . Similarly , salty, sour (acidic), and pungent foods are seen to have the
“heating” qualit ies of fire. Therefore, they speed up the metabo lic process,
thus increasing pitta. Take the pungent taste, for instance. Peppers are
pungent — and fiery . Therefore, peppers are likely to increase pitta. And we
already know that pitta-dominated people need fewer heat-producing and
more cooling elements in their life. Aggravated pitta is countered by eating
more sweet foods with cooling properties. Finally , pungen t, bitter , and astringent foods send the vata dosha
spiraling upward. Besides foods like bitter greens and certain gourds, the
bitter taste is also found in certain herbs, such as aloe vera and goldenseal.A cooling taste, it is particularly healing to those who are domin ated by the
pitta dosha. In moderate amounts, bitter foods are said to detoxify and
cleanse the body and mind. All hot and spicy foods belong to the “pungent”
category . Ayurvedic healers believe such foods stimulate the digestion,
improve appetite, and help flush out toxins. Astringent foods have a drying
and firming quality . Their dry nature counteracts the phlegmati c quality of
kapha, therefore , such foods are said to have a decongesting, diuretic, and
analgesic effect. Volatile oils, alkaloids, and tannins in foods such as lemon
oil, tomatoes, peppers, and tea belong to these categories. They penetrate
the body’ s tiniest channels with ease, increasing movement of waste and
nutrients across  your system. While this can be a good thing, too much
activity in the body also creates imbalance. A disturbed vata, therefore,
benefits by eating warm, salty , sweet, and sour foods. When the doshas are perfectly balanced in your physiology , you
naturally lean toward the taste groups that are beneficial to you. For
example, a kapha-dominated person with doshas in balance will prefer
spicy curry to rich chocolate pastry . But if that person’ s kapha dosha is
aggravated, the intellect will commit a mistake, causing a cravin g for pastry
and further aggravating the kapha dosha. The result is lethar gy — and
obesity . In the case of the fiftee n-year -old boy, the vaidya prescribed a diet
that led his system to ask for pitta-reducing flavors. Whatever your dosha type, if you consider yourself to be in fairly good
health, all you need to do is try to get all six tastes on your plate  every time
you eat. “What?” I can hear you protest, “six tastes? When I barely manage
to get one taste in each meal?! And when I have no clue what ‘astringent’
really means?”
Relax. Here are three facts about the six tastes that are sure to make you
happy:
1. There is a wide variety of foods and drinks in each category . If the
vaidya has told to you get more “sweet” flavors in your food, for
example, you need not tear your hair out trying to think of daily
dessert ideas. In Ayurveda, foods like milk, wheat, rice, bread, and
potatoes are also included in the “sweet” category . Similarly ,
astringent foods  are not exotic wild berries. They are easily found onyour supermarket shelves; beans, legumes, and leafy vegetables all
have the astringent taste. Here is a more complete list of basic foods for each category:
•   Sweet: rice, milk, wheat, butter, barley , pasta, potatoes, and sweet
potatoes; most legumes, such as beans, lentils, and peas; sweet fruits
such as dates, figs, pears, and mangoes; sugar in any form — except
honey , which is also astringent. •   Salty: any foods that contain  salt, especially salt-heavy foods like
pickles and chips. •   Sour:  citrus fruits such as oranges, limes, and lemons; also cheese,
yogurt, tomatoes, sour cream, whey , vinegar , soy sauce, sour
cabbage, and wine. •   Bitter: turmeric, eggplant, zucchini, fenugreek, and leafy greens. •   Pungent: spices such as black pepper , mustard, cumin, garlic,
ginger , cayenne, and other chilies; radishes. •   Astringent:  beans, lentils, walnuts, hazelnuts, honey , sprouts,
lettuce, rhubarb, most raw vegetables, pomegranates, apples, berries,
persimmons, cashews, and unripe fruits. 2. Often , a single dish will supply you with more than one taste. Easy-
to-make condim ents like chutneys can sometimes give you all six. For some simple multi-flavored ideas, see the recipes in chapter 9 . 3. Gettin g all six tastes does not mean having to make sure you get
equal amounts of each flavor . Just a hint of the less common tastes
(astringent or bitter) should suf fice at any given meal. The quantities,
of course, will also depend on what doshas you are trying to balance
— and the vaidya is your best guide on these proportions. the ayurvedic “no” list
Getting the six rasas on your plate is only a small part of the Ayurvedic
recommendations. The ancient texts list a wide range of foods to avoid —
whatever your dosha type and whatever your state of health. Here are some
basic no-nos:•   Fermented, canned, and frozen foods. These are devoid of natural
life force, or prana. •   Microwaved foods. Cooking in the microwave oven does not
involve conventional heat — and food cooked without agni is, to the
Ayurvedic way of thinking, lacking in prana. Microwave cooking is
also believed to confuse the chemistry of foods, changing their
innate qualities. If you cannot do without the microwave, remember
that the longer you cook food in there the more goodness it is going
to lose. •   Leftovers. These are heav y, hard to digest, and ama-causing. Leftover food gradually changes in chemistry , losing its prana, or
life force. •   Processed foods. This category includes yeast-based foods, like
most yeast-based breads and pizza dough, that are not natural and
hence cause ama buildup. If you cannot give up yeast-ferme nted
bread, the next best thing is to also eat plenty of freshly kneaded  and
cooked bread. •   Mushrooms. These are not really a vegetable but a fungus, and
Ayurvedic teaching advises against eating fungus of any kind. •   Genetically engineered foods. Interference with the basic structure
of foods  saps them of their natural intelligence, rendering them
undesirable — even unsafe. choosing foods the ayurvedic way
Another interesting aspect of Ayurvedic nutrition is that it weighs the
benefits of food from several angles. You might not generally think about
these things, but there are several factors that determine the way a food will
affect you. Here are some basic questions to ask:
1. Is the food suited to you? Ayurveda attributes specific qualities to
each vegetable, fruit, spice, and herb grown on the planet. These
qualities are called gunas. Cinnam on, for instance, is considered a
“hot” spice, while cardamom is “cool.” Again, peas are sweet and
broccoli is bitter . Though you can slowly develop an understan dingof the various spices and their properties on your own, it can
admittedly be confusing in the beginning. The best way to start is to
refer to the dosha-wise food charts in the appendix. If you are a
kapha personali ty, the chart will suggest some hot and pungent
foods, while for pitta there is a list of sweet and mild flavors. 2. Is the combin ation of foods right? According to Ayurvedic wisdom,
while some food substances may be beneficial on their own, they can
be toxin producing if combined in a single meal. This is because
each food has a unique energy, taste, quality , and afteref fect — and
hence requires a different amount of digestive fire, or agni, to digest. Therefore, combining raw and cooked foods can tax the agni. Similarly , eating  fruits and proteins in the same meal interferes  with
sugar metabolis m; fruit sugar is digested with ease, while starch
takes longer — thus resulting in the formation of toxic ama. Drinking milk soon after having a glass of juice or a bowl of yogurt
can curdle the milk in the stomach, forcing the digestive system to
work harder . 3. How does the food change when processed? Take the example of
milk. Cold milk, straight from the refrigerator , is difficult to digest. But boiled and cooled milk, taken with a pinch of nutmeg, is lighter
and a natural tranquilizer . Similarly , the properties of most foods
change with the way they are processed. In general, raw foods
require more agni to digest, so they stay in the stomach longer . Therefore, the Ayurvedic preference is for cooked foods over raw. Lightly cooked and mildly spiced foods are considered the most
beneficial. Whil e it is true that some nutrients are lost in cooking,
that loss is compensated for by the lightness of the food. If you use a
healthy cooking technique, such as sautéing, steaming, or roasting,
you will be able to retain essential nutrients. 4. Is the food compatible with your location? Within the same country ,
there are different climate zones and therefore different ways in
which our bodies respond to foods. If you’ve recently moved from a
cold, wet place to a desert region, you will need more moist, sweet,
and oily foods such as carrots, zucchini, beets, cilantro, cumin, ghee,
sesame oil, and light beans. This is because the desert environment isdominated by the dry vata dosha. Clarified butter , or ghee, lubricates
and nurtures the body from the inside, so it is especially good for
people living in desert lands. In the same way, coastal towns and
green belts have their own seasonal doshas and food requirements. 5. Is the quantity right? Each of us has a certain capacity , beyon d which
the syste m has to struggle to digest food. Typically , a pitta type of
person can eat large amounts of food and digest it without troub le. A
vata person has a rather irreg ular appetite, while a kapha-type
person, whose digestion is somewhat sluggish, is satisfied with
smaller amounts of food. Your appetite and capacity will depend on
both your prakriti, or original constitution, and your vikriti, or
current dosha state. This capacity is known in Ayurveda as your
unique matra. Consuming much more or less than your ideal matra
will cause an imbalance in your digestive system, so get a feeling for
your capacity and try to eat accordingly . Whatever your dosha type,
the Ayurvedic recommendation is to leave one-quarter of your
stomach empty so as not to put a strain on the digestive fire. How do
you know when your stomach is “three-fourths full and one-fourth
empty?” Go by feel. Chew every bite well. When you have eaten
enough to feel satisfied, but not full or stuffed, put your fork down. Avoid second helpings. Don’ t read or watch television while eating
because these activities prevent  you from eating mindfully , and can
cause you to overeat. By not loading your stomach with food,  you
help your digestive juices work more efficiently . This keeps
undigested food — and hence ama — from piling up in your system,
staving of f the possibility of disease. As with understanding the intricacies of your doshas, don’t worry too
much about balancing every aspect of the food you eat. For one thing, it is
not practical, and for another , it is not necessary . To help you make good
food choices with minimum fuss, I’ve coined two acronyms. The next time
you go grocery shopping, ask yourself: “Is this food both FOR and YUP?”
FOR: Fresh and Or ganic. YUP: suited to Y our Unique Personality . If the food meets both criteria, take it home.This, then, is a basic introductio n to the Ayurvedic way of nutrition. As
you go along, however , you will realize that you have severa l questions
about individual  foods. For instance, “Which vegetables should I favor?”
“Is yogurt good for me?” “If raw foods are hard to digest, then what about
salad?” And so on. Turn the page, and you’ll find answers to these and several other basic
concerns. OceanofPDF .comICHAPTER 8
the when-what-how- 
and-why of food
Laughter is brightest wher e food is best. — Irish proverb
f you were settin g out to eat a “balanced diet” based on the USDA ’s food
pyramid, you would easily know how much to eat of what, based on your
age, level of activity , and gender . But according to Ayurvedic belief, your
dietary needs are so unique that such a standardized guide would not work. Also, in Ayurveda choosing what to eat depends on more factors than
just what suits your dosha type. You have to think of such complex and
ever-changing factors as season, location, blend of tastes, and an
ingredient’ s own qualities. While this makes a lot of sense, it can also make
the A yurvedic way of nutrition seem more dif ficult to follow . The good news is that there are dozens of basic nutrition rules that
everyone can follow , and in this chapter I will give you a quick list of theserules. Here you will find both general and specific guidelines on the fine art
of choosing, preparing, and consuming your food. Before you start reading these guidelines, I’d like to remind you that
Ayurvedic nutrit ion is not so much about sticking to lists and quantities as it
is about making intuitive and intelligent food choices. ayurvedic nutrition basics
Here are the guidelines that will make it easier for you to eat A yurvedically:
Eat Less Meat
As I mentioned earlier , accordin g to Ayurveda meat is a tamasic food —
one that carries the negative emotions of terror , panic, and helpl essness that
an animal experiences while being slaughtered. The Ayurvedic belief is that
such tamasic foods can give rise to feelings of dullness, depression, and
aggression. However , a great many people grow up eating meat  and cannot
think of giving it up. If you’re one of them, try eating meat-b ased meals
mostly at lunch, when your agni is strong enough to digest them well. Simultaneously , start making friends with the flavor -intensive world of
vegetables. In Ayurveda, a vegetarian diet is considered pure, light, and ojas
enhancing — ojas being the essential ener gy of the immune system. Never “Grab” a Meal
Ayurvedic sages said “Aaharah Praanah,”  which means “food is life.”
Give food the respect it deserves. Choose your ingredients with care and
cook them with pleasure. Sit down to your meal, even if it is only an apple. Bring positive thoughts to the dining table and eat in the company of people
who make you happy . Instead of watching television or reading a book with
your meal, take in the sight, smell, texture, and flavor of your food. It’s not that we don’t appreciate the value of leisurely dining. For your
wedding annive rsary , you don’t grab a burger; you reserve a corner table at
a roman tic restaurant. Memorie s of such special occasions linger a long
time; you remember the texture of every morsel, the restful ambiance, the
warmth of candlelight and conversation. Such food is satisfying andnourishing in numerous ways. The Ayurvedic sages would approve if you
converted your dining room into a place where every meal is a celebration. Just Bought, Served Hot
Eat warm, freshly cooked food as often as you can. Fresh foods are rich
in prana , or life force. That is why produce from a farmers’ market tastes
far superior to store-bought fruits and vegetables. Here is the best way to
cook your vegetables:
•   Heat ghee (clarified butter) to a moderate temperature, then add
spices to it. This quick proced ure releases the volatile oils of the
spices into the ghee, drawing out their therapeutic qualities. •   Once  the spices begin to sizzle in the ghee, add freshly chopped
vegetables. The spices will thus be fully assimilated with your
veggies, lending them flavor , aroma, color , and healing goodness. •   Simmer the vegetables on a low flame until they are just done, not
mushy . To prevent burning, add a few spoonfuls of water . As an alternative to using this method, you can also stir-fry, boil, grill,
or steam your foods for maximum nutrition benefits. Even at work, you can enjoy a hot meal if you invest in a stainl ess-steel
thermos to hold warm foods. In the morning, you could pour some fresh-
cooked vegetables and legumes into the container and carry this meal to
work along with fresh whole-gr ain bread. Another good cooking tool is a
slow cooker, which you can set up in your office kitchenette . Using this
cooker , you can start a hearty soup as soon as you get to work, and enjoy it
hot and delicious by lunchtime. Clean Plate, Clean Slate
Ayurvedic healers have always advocated eating foods that are closely
linked to the earth and alive with nature’ s own intelligence. Obviously ,
leftovers don’t qualify for this category . Not only does leftover food
gradually lose its prana, but it is also difficult to digest. Foods like chutneys
can be cooked and stored in the refrigerator for weeks, but ideally even
these should be made fresh in small amounts each time.Feed Y our Agni
Agni, or digestiv e fire, is strong est at noon and weaker at breakfast and
dinner . Eat according to the strength of your agni, and your digestion will
function smoothly . Don’ t overs tuff yourself at dinner , even if that is the
only meal you can eat in peace. With a little planning, you can make lunch
your major meal of the day, which is what Ayurvedic wisdom recommends
that you do. Reorganize Y our Pantry
For the same reason that fermented and microwaved foods are not
recommended in Ayurveda, there are some other food types to stay away
from. Processed, refined, and radiated foods lack any life or nutritive value. All they do is load you with calories and rob you of vitality . Why not throw
them out of your kitchen and your life? Imagine your pantry shelves
bursting, instead , with the goodness of such whole grains as split mung
beans, whole-wheat flour , basmati rice, barley , quinoa, and amaranth. Imagine your senses being infus ed with the aroma and color of fresh herbs
and spices like ginger , cumin , black pepper , fenugreek, coriander , and
turmeric — to say nothing of their healing qualities. Visualize your
refrigerator full of the freshest seasonal and organic vegetables and fruits. Of course, it is important to be realistic; you cannot achieve this
transformation in one cataclysmic sweep. This process might require
rethinking your budget and getting used to some new flavors. That is okay . Go slowly , but do make steady , healthful changes in the way you eat. Discover Ghee-licious Cuisine
The Ayurvedic cooking mediu m of choice is ghee (clarified butter). Rich in antioxidants, ghee fights the harmful effects of free radicals. It is
known to be an effective carrier of lipid-soluble nutrients; herbs and spices
coated in ghee are readily absorbed by the body , thus making a healthy meal
even more nutri tious. What’ s more, ghee is so flavorful and aromatic that a
little goes a long way. In fact, the benefits of ghee are so great that
Ayurveda gives it the status of a rasayana,  or preem inent healing food. You
can easily make ghee at home using the recipe in chapter 9 .Fresh W ays with Salad
Now that you’re  stocked up and ready , let’s start with salad. Salad as
you know it — fresh, crunchy , raw vegetables — forms a very small part of
Ayurvedic cuisine. Surprising, isn’t it, when you think how much value
Ayurveda places on fresh produce? But vaidyas prefer cooked food because
raw vegetables require a lot of digestive fire, or agni. Therefore, Ayurvedic
salads are lightly cooked. Pick your ingredients from among beans, grains,
vegetables, nuts, rice, and noodles. For maximum benefit, eat them daily
with lunch, when your digestiv e power is at its peak. Play with colors,
textures, and flavors for natural balance and variety . The W ay to Eat V eggies
Warm, fresh, organic vegetables should constitute a substantial portion
of your meal. Try to get at least two different vegetables at each meal,
choosing those that complement  each other in color , texture, and flavor . For
example, carrots  (which balance both vata and kapha) and broccoli (which
balances pitta) make a good pair. Similarly , pitta-pleasing cauliflower and
vata-friendly green beans go together well. If possible, eat one dark leafy-
green vegetable such as collard, spinach, or kale every day. This will give
you minerals that other vegetab les do not. Furthermore, fresh moist greens
release juices that hydrate the body down to its most minute channels,
cleansing and refreshing you as a whole. For best results, choose your
veggies based on the doshas you are trying to balance (see the “Dosha-W ise
Food Guide” in the appendix). The Pr otein Platoon
All beans, peas, and lentils are classified as legumes. They rank high in
Ayurvedic nutrition because they’re a great vegetarian source of protein. Legumes contri bute an astringent taste and they strengthen body tissue,
including muscl e. If you’re new to legumes, it will take some time to get
used to digesting their protein, so introduce them gradually into your diet. Using spices such as asafetida, cumin  seeds, fresh ginger , and black pepper
will help you digest legumes more easily and reduce side effects such as
bloating or gas. The lightest legume is mung dal, split and skinned, whichyou can purchase in an Asian  grocery store. This quick-cooking lentil
balances all three doshas. Rice Is Nice
Here’ s a quick quiz: which of these grains does an Ayurvedi c healer
prefer — brown rice or white rice? Though brown rice has its hull and bran
intact, Ayurvedi c healers prefer white rice because it is easier to digest. Among white rice varieties, vaidyas say basmati is king. Long- grained and
delicate, basma ti rice nourishes body tissue and balances your vital
energies. However , even basmat i rice is not recommended daily ; on its own
it is a bit heavy . Those with a dominant kapha dosha should especially
avoid eating rice frequently because its heavy , sweet qualities can aggravate
that dosha. It is a good idea to alternate rice with other benef icial grains,
such as quinoa, wheat, amaranth, and millet. Parboiled, instant, and
precooked rices  are definite no-nos in Ayurvedic cuisine, which considers
them devoid of vital life force. Combat Snack Attacks
You might think that Ayurveda, with its emphasis on regular mealtimes,
frowns upon snacks. Not so. Snack all you like; just make sure you don’t
munch on tidbits until your last meal is digested. Fried snacks are devoid of
prana, and hence not recomm ended. Recommended Ayurvedic snacks
include almonds, raisins, whole-grain bagels or sandwiches, and fresh,
sweet, juicy fruit such as pears or plums. Rethink the W ay You Drink
Imagine that you’ve been looking forward to a great family evening by
the fireplace in deep winter . Once a merry fire gets going and the
conversation begins to flow, would you suddenly douse the logs with cold
water? Of course not. But without knowing it, this is exactly what you
might have been doing to the digestive fire inside you. When you start a
meal with iced water or chilled soda, you are literally dousing your agni. No
wonder , then, that in spite of a fresh hot meal you often feel heavy and
uncomfortable. When you start with a cold drink and then eat a piping hot
meal, you throw your stomach’ s digestive mechanism out of gear, invitingcramps and bloating. Solution: take all your drinks at room temperature. This simple change in the way you drink beverages will make  a dramatic
difference in the way you digest your meals. Summer Coolers
Kick-start your digestion with an instant yogurt drink called lassi before
or durin g your lunch (you’ll find the recipe in chapter 9). Fresh and light,
this delicious liquid is rich in digestion-friendly lactobacilli. Because it is a
diluted form of yogurt, lassi benefits even pitta dosha, which is generally
averse to sour foods, including yogurt. Here are some more heat-busting
ideas:
•   Make  juice from water -rich fruits and vegetables like watermelon,
cucumber , and lettuce for extra relief. •   Drink fresh coconut milk for relief from the heat. •   Make delecta ble cooling chutneys from herbs such as mint, cilantro,
and watercress. For more thorough hydration, steep these cooling
herbs in boiling water each morning, then bring them to room
temperature and drink that water through the day . •   Favor coolin g spices such as cardamom, coriander , and fennel in
daily summer cooking. •   Use rose wate r or rose-petal conserve as a cooling food suppl ement,
or add it to summer drinks. Winter W armers
The cold month s are dominated by the vata dosha, so choose foods that
are moist, warm, rich, and sweet. Make ripe, sweet fruits a part of your
daily diet. Hot cream of wheat or rice cereals are a good choice for
breakfast. A cup of herb tea is particularly soothing on cold afternoons. Slow-simmered soups using vegetables and grains make a hearty meal on
their own. Hot stews like vege tarian Hungarian goulash, warm pasta, or
mixed-vegetable pies topped with crumbled bread and cottage cheese are a
perfect A yurvedic choice for a winter lunch. Water ReliefDrink at least seven to eight glasses of pure spring water during  the day. Water performs the all-important function of sweeping away toxic ama
from the body’ s tissues and cells, thus ensuring that your vital energies flow
smoothly . For variety , add a sprig of fresh mint or a teaspoon of pure rose
water to your glass occasionally . Water kept in the cellar or a cool room is
about the right temperature for digestion on a hot day. If you cannot do
without refrigera ted water , do the next best thing: set it out for ten to fifteen
minutes to reduce the chill. This might sound contradictory , but when you
avoid ice-cold drinks, you’ll find yourself coping much better with hot
weather . My colleague, Vaidya Ramakant Mishra, belongs to a family of
Raj vaidyas — physicians to India’ s erstwhile kings. He adds an interesting
twist to drinking  water: infuse the water with spice. Here are his dosha-wise
recipes for preparing Spice W ater:
Hydrating V ata-Balancing W ater
Boil two quarts of water for five minutes. Take it off the heat and add
three mint leaves, ½ teaspoon fennel seed, and ¼ teaspoon marshmallow
root. Place the water in a thermos. Sip it throughout the day at a warm, but
not hot, temperature. Cooling Pitta-Balancing W ater
Boil two quarts of water for two minutes. Take it off the heat and add ¼
teaspoon fennel  seed, two rosebuds, and one clove. Store it hot in a
thermos, but before drinking it pour it into a cup and let it cool to room
temperature. Detoxifying Kapha-Balancing W ater
Boil two quarts of water for five minutes. Take it off the heat and add
three basil leaves, two thin slices of fresh ginger , ¼ teaspoon of cumin, and
½ teaspoon of fennel. Place the water and spices in a thermos, and sip the
water at a hot or warm temperature throughout the day . The Fruit Route to Feeling Fine
According to Ayurveda, fruit is one of the purest foods we can eat. Fruits enhance vitality and radia nce, which come from good digestion andwhich Ayurveda calls ojas. For variety , try dishing up fresh-fruit chutneys:
berries, stone fruits, apples, peaches, apricots, and dried fruits (in India this
refers to almonds, walnuts, and cashews) — pick and blend any of these
you like (not including melons, which are generally not made into chutneys
because they are less stable than acidic fruits and hence difficult to keep
beyond the day without preser vatives). You can simply blend fresh fruit
with spices, or you can cook them lightly . Either way, a chutney will
stimulate agni and help digestion. Like relish, you need just a teaspoon or
two of chutney to enhance a meal. Milk Manners
Ayurvedic healers consider milk an ojas-enhancing food, provided it is
organic and free of bovine growth hormone. However , a vaidy a would be
appalled to see you take milk out of the refrigerator , pour it straight into a
glass, and gulp it down. Cold milk is considered heavy and hard to digest. The best way to drink milk, according to Ayurvedic wisdo m, is to boil it
and then allow it to cool to room temperature. This reduces  its mucus-
causing properti es. Adding a pinch or two of nutmeg or cardamom to warm
milk at bedtime is an excellent means of promoting restful sleep. A note of
caution: milk does not combin e well with every food. Be careful not to
drink milk with such sour foods as yogurt, cheese, melons, or protein-rich
legumes. Together they can disrupt the intensity of your agni, disturb your
acid balance, and wreak havoc on your digestive system. Make Y our Own Y ogurt
Yogurt is far easier to digest than milk, and it contributes valuable
nutrients to a vegetarian diet. In Ayurveda, it is not recommended that you
eat store -bought yogurt, which can be sour, devoid of active bacteria, and
“heavy ,” or difficult to digest. For maximum benefit from yogurt, therefore,
make your own at home. Making yogurt is simple:
•   In the evening, stir in two tablespoons of yogurt into one quart of
organic whole milk (boiled and cooled to body temperature, or
about 100 degrees).•   Place this mixture in a ceramic bowl or glass jar, cover it with a lid,
and put it in a warm, draft-free place (the oven is a good place; keep
the heat of f, but switch on the light). •   Let it sit overnight. By morn ing, you should have fresh homemade
yogurt. Nutty Buddies
The vegetarian diet benefits greatly from nuts, which supply fiber,
minerals, and vitamins. Most of the calories in nuts come from fat, but it is
mainly unsaturated fat, which performs some essential functions in the
body . Almonds are considered the most energizing of nuts, and walnuts are
seen as natural stress-busters. Nuts are moist and heavy in natur e, therefore
the vata dosha is pacified by eating nuts. Pitta should take nuts in
moderation, while kapha should avoid them as much as possible. Make sure
the nuts you buy are fresh and in season (nuts are freshest in fall and winter)
because rancid or old nuts can actually be toxic. To keep them fresh, store
them in a cool, dark place for up to two months; refrigeration helps, too. You can also freeze whole, unsalted nuts for up to a year . help for specific situations
The general guidelines I’ve just given you can work for everyone. Let me
also talk about some specific situations. The Holiday Season
Take care to eat an early dinner . You might find it difficult to avoid
heavy meals during this time, so eat as early as you can to help the body
digest the food better . If you get hungry later in the evening, comfort
yourself with a light, warm soup. Another tip: suck on fresh ginger slices
spiked with lemon and salt to improve digestion. In Case of Illness
The body’s digestive fires weaken during illness, so if you have a cold,
flu, or fever it makes sense to eat light. At this time, you need foods that thebody can assimilate with ease. Ayurvedic healers say that split yellow mung
dal is a golden food for the sick. Nutritious and light, it cooks quickly and
speeds healing. You can also make khichari  — a one-dish meal that
combines rice, mung dal, vegeta bles, turmeric, and salt cooked in ghee. The
method: heat ghee; add the spice s; toss in the dal, rice, and vege tables; cook
in water . If you have two cups of rice/dal/vegetables, use six cups of water . During Menstruation or Menopause
Women are advised to eat light meals at these times. You should  also be
especially careful to avoid caffeinated drinks, alcohol, and foods high in
salt, sugar , or additives. On Fasting
Fasting is often advised for people who have a kapha imbalance; it
helps them detoxify . Once in a while, fasting benefits everyone by cleansing
the system. But be gentle with yourself; don’t starve. Puree some
vegetables, blend some fresh juice, or stir up a soup. Give your stomach
light doses of nutrition, and your fast will serve the purpose you want it to. follow your intuition
You have no doubt noticed that, general or specific, Ayurvedic nutrition is
about following your intuition and using good, common sense. It is also
about getting a feel for your agni — knowing how to stoke it, pacify it, and
keep it happy . I’m sure you cannot wait to put together a healthful Ayurvedic meal. And I cannot wait to tell you how to do that! OceanofPDF .comYCHAPTER 9
fresh, flavorsome, fulfilling 
ayurvedic recipes
A good cook is like a sor ceress who dispenses happiness. — Elsa Schiapirelli
ou are about to discover , in this chapter , a stunning variety of spices
and herbs. Some of these are excitingly new, while some familiar ones
will take on a new twist. Whatever the flavor , Ayurvedic cooking relies
heavily on the alchemy of spices and herbs. Each teaspoon of healing
spices, each tiny sprig of herb, adds a little more zing, a little more health to
your plate — and your life. The recipes I’ve provided here are mostly from India, where Ayurveda
originated. But if you haven’ t tried the Indian way of cooking, or if you are
not partial to its flavors, you can still cook the A yurvedic way if you:
•   Avoid meat altogether , or reduce its consumption significantly . •   Cook fresh, warm meals as often as you can.•   Experiment with herbs and spices on your own. Buy the best-quality
ingredients, adjust proportions, and find imaginative ways to blend
Western and Indian flavors — basically , enjoy cooking your
Ayurvedic meal without forcing yourself to like something. There’ s
too much spice in life for you to limit yourself! Before starting to cook any of the dishes in this chapter , gathe r all the
ingredients required and read the recipe carefully . It should not take you
more than twenty-five minutes to cook any of these dishes. You should be
able to find the lentils and spices mentioned here in most Asian grocery
stores. ghee
Why it’s good for you:  Ghee is a revered cooking medium in
Ayurveda. The ancient texts call it a rasayana — a healing food that
balances body and mind, promoting longevity . Modern research has
established that ghee is an antioxidant and contains beta-carotene. Being free of milk solids, ghee does not spoil easily . Further , you can
use it frugally in your cooking and yet get rich aroma and flavor . 1 pound cultured, unsalted or ganic butter
Place butter in a medium saucepan and slowly melt over medium heat. When the butter comes to a boil, reduce the heat and simme r the butter
uncovered and undisturbed for 45 to 60 minutes. As the temperature
reaches the boiling point of water , the butter ’s water content vaporizes and
the butter foams and makes tiny, sharp, crackling noises. The milk solids in
the butter will slowly settle to the bottom, leaving pale golden liquid on top
that you can sieve immediately into a clean glass jar. This is ghee. Ghee
stays fresh for a few weeks at room temperature. You might, however , want
to refrigerate it. homemade cottage cheese ( paneer  in hindi)
Why it’s good for you:  Fresh homemade cheese made from organic,
hormone-free whole milk is a good source of nutrition  forvegetarians. 1 quart of milk (or ganic, whole milk)
juice of 1 lemon
On medium-high heat, bring milk to a boil in a large, heavy-bottomed pan. Add the lemon juice and reduce  to heat to low. Simmer on low heat till the
milk is fully curdled (the solids should be white and the liquid should turn a
cloudy green). Strain the curds  through cheesecloth or several layers of
muslin. Now gather the cloth, tie it together , and either press it down on a
large plate with a heavy weight  or hang it up to drip. After about an hour,
you will have a solid chunk of cottage cheese. This is paneer . Refrigerate
paneer until ready to use. Serves 6.
stewed apple
Why it’s good for you:  Cooked apples, eaten first thing in the
morning, help to create ojas, the final and most refined byproduct of
digestion. Ojas contributes to enhanced vitality , strength, immunity ,
and overall well-being. Sweet juicy fruits are excellent cleansers;
they help eliminate impurities from the body . According to A yurveda,
it is best to eat fruits first thing in the morning, thirty minutes before
other breakfast items such as hot cereal. 1 organic apple
¼ cup water
1 tablespoon or ganic raisins
1 clove
Peel and chop apple into small pieces. Place apple in a small pot and add
the wate r. Add raisins and clove. Bring to a boil and then turn heat to low. Cook for about 20 minutes or until the fruit is of a tender consistency . Eat
warm. Serves 1.
chickpea salad
Why it’s good for you:  Lightly cooked and spiced, chickpeas are a
good source of protein. You can substitute or add beans and lentils ofyour choice in this recipe. 1 cup chickpeas (cooked al dente)
3 tablespoons olive oil
¼ cup fresh basil leaves, chopped
1 tablespoon lemon juice
 cup red bell pepper , thinly sliced
salt and pepper to taste
Combine all the ingredients in a medium bowl and toss well. Allow to
marinate 30 minutes before serving. Serves 2.
lassi
Why it’s good for you:  In peak summe r heat, lassi is an instant and
energizing drink. Rich in friendly lactobacilli, lassi also aids
digestion. 1 cup room-temperature water
¼ cup fresh homemade yogurt
1 pinch ground ginger
1 pinch roasted and ground cumin
1 pinch ground coriander
1 pinch salt
Blend ingredients for one minute in a blender . Drink during or after meal. Serves 1.
basmati rice
Why it’ s good for you:  In Ayurveda, basmati rice is considered to be
a highly beneficial grain that balances all three doshas. How ever,
eating even basmati rice daily can be heavy on your system. So do
make rice an important part of your diet, but try not to eat it more
than four times a week. Rice is believed to promote mucus
production, so if your kapha dosha is dominant, lightly roast the rice
before adding water for cooking to make it lighter .1 cup basmati rice
2 cups water (or 1 ¾ cups if you have soaked the rice for a bit )
In a medium pan, bring the rice and water to a boil, then cover with a lid
and reduce to a simmer . Don’ t lift the lid or stir the rice while it is cooking. Allow the rice to cook for 15 to 20 minutes, then press a grain or two
between your fingers to test it. Well-done rice should not be sticky or hard,
and the grains should be separate and fluf fy. A common mistake is to add cold water to rice that is already cooking. This destroys the agni of the rice and interferes with digestion . If you are
adding salt, do so after the rice is fully cooked. Serves 2.
vitality-boosting yellow lentil soup
Why it’s good for you:  Beans and lentils constitute an important
source of nutrition; they provi de protein, complex carbohydrates,
fiber, and vitamins. As versatile as they are tasty, members of the
legume family lend themselves  to use in salads, appetizers, soups,
main dishes, side dishes, and even desserts. They combine
deliciously with grains, vegetables, herbs, and spices, too. Mung beans, split, with skins removed (also known as mung dal)
are considered to be excellent for all three doshas. Easier to digest
than most other lentils, the yello w mung dal can be eaten every day. When cooked, mung dal takes on the consistency of a thickish soup. 1 cup split yellow mung dal
3 to 3½ cups water
½ teaspoon turmeric
a pinch of ground coriander
a pinch of ground ginger
a pinch of ground cumin
1 pound fresh or ganic spinach
½ teaspoon fresh lemon juice
a few pinches of rock salt
In a large pan, bring the mung dal, water , turmeric, coriander , ginger , and
cumin to a boil. Then reduce the heat to medium-low , and cook until the dalis soft. You should have approximately 4 cups of cooked dal when done. Steam the spinach on medium-high heat for 2 to 3 minutes, then blend
quickly with dal, just enough to distribute the spinach throughout the dal
without turning it into liquid. Pour into serving bowls. Sprinkl e with fresh
lemon juice and a pinch of rock salt. Serve with rice or a chapati. Serves 4.
chapatis: griddle-cooked indian br ead
Why they are good for you:  Chapatis, or flat breads, contribute the
sweet taste to a meal without the help of a calorie-heavy swee tener . Made from whole-wheat flour , they lubricate body tissues, enhance
physical strength , and balance the vata dosha. Though initially time-
consuming to make, chapatis are so delicious that you will want to
eat them daily . If you feel you have a vata imbalance, eat plenty of
wheat products such as bulgur , farina, couscous, semolina, pasta, and
bread. People with a kapha imbalance should reduce but not totally
avoid wheat, which can cause weight gain and increase mucus
production. 2 cups sifted whole-wheat flour , whole-wheat pastry flour , or chapati
flour (called atta, found at Indian grocery stores)
½ teaspoon salt
 cup lukewarm water small amount of ghee
Combine the flour and salt in a large mixing bowl and knead while
gradually adding  water to make  a moist dough. Fold and push the dough
until it stops sticking to your hands; this should take about 10 minutes. Cover the doug h with a clean, damp cloth and let it rest for 30 minutes. While the dough is resting, prepare your lentils, vegetables, and salad or
whatever you plan to serve with the chapatis. Heat a cast-iron  skillet or a heavy nonstick griddle on your stove at
maximum heat. Meanwhile, quickly knead the dough again, then cover it
again with a damp cloth. Now pull out a lemon-sized portion of the dough
from underneath the cloth and shape it into a ball. Next, with a rolling pin,
roll the ball out evenly into a thin circular shape (about 6” to 8” in diameter)
on a floured cutting board. Repeat with another portion of the dough,always keeping the rest of it covered with the cloth. Do not stack the rolled-
out chapatis or they will stick to each other . You could use wax paper to
stack them, but make sure the topmost disk is also covered; the idea is to
keep the dough from drying out. To cook, place each chapati on the heated skillet one at a time. Once the
chapati starts cooking, you will need to fine-tune the heat: generally , it
needs to be lowe red very slightly . Because stove temperatures can vary, you
will arrive at the right cooking temperature for your chapatis with practice. Watch for small white bubbles to appear on the surface; this takes just about
10 secon ds. Using a non-melting plastic spatula, flip the chapa ti and cook
for 1 minute. Press lightly on the cooking chapati with a clean cloth or
paper towel rolled up into a ball, and the chapati will start to fluff up and
turn a mottled brown. If you have an electric stove, you will have to fluff up
your chapati fully at this stage by turning it over and over, and gently
rotating it on the skillet. If you have a gas stove, remove the chapati from
the griddle with a pair of metal tongs and place it over a direct flame. The
chapati should puff up into a ball almost immediately . Remove from heat,
smear with a teaspoon of ghee, and serve hot. Making perfectly puffy
chapatis takes practice, but is truly worth the effort. Make s up to 15
chapatis, depending on size you make them. chutneys
Why chutneys are good for you:  Made with the freshest of fruits,
herbs, and spices, chutneys are a great way to get beneficial
antioxidants in your meal. A good chutney can give you all six tastes
in two teaspoonfuls: sweet, salty, sour, bitter , pungent, and astringent. Chutneys aid in digestion and add interest to a meal. Spicy chutneys
bring balance to mild dishes, and sweet chutneys bring balance to
spicy dishes. cilantr o chutney2 cups fresh cilantro (leaves and tender stems), washed and roughly
chopped
1 cup fresh mint leaves
1 ancho chili or other mild chili
1 teaspoon fresh minced ginger
½ teaspoon whole cumin seeds
1 tablespoon lemon juice
salt to taste
Combine all ingredients in a blender and puree to a smooth paste. Serve as
an accompanim ent to a meal or as a topping or spread. This chutney
balances all three doshas. cooked apple chutney
2 organic apples, peeled, cored, and chopped
¼ cup raisins
½ teaspoon cinnamon
½ teaspoon ground ginger
¼ teaspoon grated lemon rind
juice of ¼ lemon
 teaspoon salt
1 tablespoon sugar
¼ cup water
Place all ingredi ents in a medium pot and bring to a boil. Reduce heat and
simmer uncovered for about 30 minutes, stirring occasionally . fruit compote (dessert)
Why it’s good for you:  In Ayurveda, fruit is comparable to gold. It
increases ojas — the essential energy that is generated by well-oiled
body-mind machinery . Fruit desserts are light and help with
digestion. Since  the Ayurvedic practice is to eat fruit on its own, it is
best to have this dessert thirty minutes after your meal. cup slivered almonds1 cup orange juice
1 cinnamon stick
½ teaspoon anise seeds
½ teaspoon grated lemon rind
1 tablespoon grated orange rind
1 pound whole apricots or frozen peach slices (thawed)
1 pound pitted Bing cherries, fresh or frozen (thawed), not canned
2 navel oranges, sliced and peeled
¼ cup honey
Soak the almonds in water overnight. In a medium to large pot, add spices
and citrus rinds to the orange juice. Bring to a boil, then reduce heat to
medium and cook uncovered for about 5 minutes. Strain out seeds, and add
fruit to the spiced orange juice. Return mixture to the cooking pot and bring
to a boil. Simmer for 15 minutes. Remove from heat and allow  to cool to a
slightly warm temperature. Add honey , sprinkle slivered almond over fruit,
and serve warm. Makes 6 to 8 servings. appetizing ways with herbs and spices
If you have just discovered the wonders of herbs and spices but don’t quite
know how to savor them to the fullest, here’ s help. Each of the following
ideas is a healthy , delicious mini-recipe. You can adjust ingredient
quantities to your taste and requirement. Start with these, and you will soon
find yourself thinking up many more exciting combinations. raita
There’ s something about yogurt  and mint; they make magic together . Make
fresh yogurt at home, then whisk it until its smooth. Now stir in a grated
cucumber . Float  a few sprigs of finely chopped mint in this sea of flavor ,
dust with roaste d and ground cumin seeds, and fill your senses with the
incredible aroma. Add appetizing color to this dish with a pinch of paprika.cumin rice
Cumin is one of India’ s star spices, praised for centuries for its digestion-
friendly and detoxifying qualities. It’s a versatile spice, too. Use it raw,
roasted, or fried, and each time it will reward you with a dif ferent flavor and
aroma. Try this simple cumin rice: Heat a tablespoon of ghee, then add a
teaspoonful of cumin seeds. When the seeds splutter , add washed rice and
the required quantity of water (see the recipe for basmati rice earlier on
page 129). When the rice is done, fluff it with a fork, tossing in a few sprig s
of fresh chopped cilantro. If you enjoy your rice a bit tangy , squeeze a twist
of lemon into the rice at this time. Bonus: lemon helps fluf f out rice grains. bouquet garni
“Bouquet garni” is a culinary term for spices and herbs tied together in a
muslin cloth and steeped in a soup or stew. Once the ingredients have
released their scent and digestion-promoting goodness into the dish, the
muslin pack is removed. I use bay leaves, cloves, cinnamon  sticks, and
black peppercorns to spice up chickpeas as they boil. Try it with peas,
kidney beans, and other legume s — and I am sure you will love the extra
flavor they lend. discovering ajwain
Let me tell you about ajwain, a warming and detoxifying spice. It tastes
somewhat like thyme, but stronger . I find it somewhat similar to oregano,
too. The best way to discover the distinct taste of ajwain, of course, is to
sample it. In India, we like to spike our fritter batter with it, but if you want
to avoid deep-fried foods, as Ayurveda recommends, try kneading your
bread dough with half a teaspoon of ajwain seeds for an exciting new
flavor . Here’ s another quick and interesting way to use ajwain: Heat 2
teaspoons of ghee, then add half a teaspoon of ajwain seeds. Wait for them
to sizzle, then pitch in slices of 4 medium boiled potatoes. Add salt to taste
and fry on high heat for a few minutes. I like to offset the flavor of ajwain
with plenty of fresh chopped cilantro leaves; this adds a nice green color ,too. Toss the cilantro in the pan and mix just before servi ng. Eat the
potatoes hot. You can sandwich them in bread for a wholesome, delicious
mini-meal. indian-style pizza
Next time you bake a pizza, try flavoring it with some Indian herbs and
spices. Sprinkle  chopped cilantro leaves on the toppings; they combine
particularly well with roasted veggies. Add aroma with freshly roasted and
ground cumin seeds. I’ve even  tried pizza topped with herbed mashed
potato. Believe me, it is luscious! ways with cayenne
Ever noticed how cayenne pepper can make the nose run? It’s releasing
mucus, clearing up your channels, and thereby balancing out the kapha
dosha. Black pepper , cumin, and turmeric benefit kapha, too. Fry a very
small amount of ground cayenne pepper in some olive oil or ghee, then toss
in your chopped vegetables for a wonderful stir-fry. Or simp ly pour the
ghee-and-pepper garnish over soup or lentils. You’ll welcome the channel-
clearing warmth — doubly so if you’ve been suffering from clogged
sinuses. saffr on rice pudding
To make  rice pudding, slow cook half a cup of basmati rice with four cups
of whole milk in a medium pan. When thickened to the consistency of
custard, stir in sugar to taste. When the pudd ing is thickened and nearly
done, simmer rice pudding with a few strands of saffron. You’ll get a rich
orange coloring  and a taste very close to divine. And saffron’ s bounty
doesn’ t stop with flavor and color; it is very dosha-friendly , too. Vata, pitta,
or kapha — all three doshas love it. Indian rice pudding, called kheer , is
never quite complete without saffron and its partner , freshly crushed green
cardamom. colorful curriesIf saffron is gold, turmeric is sunshine. Its brilliant yellow color is one of
the most eye-catching componen ts of an Indian spice box. I cannot imagine
cooking most soups, lentils, or stews without turmeric; in India, we grow up
on yellow-colored curries. Ayurvedic healers love turmeric for its
benevolent properties and antibiotic qualities. My grandmother would heat
ghee with turmeric, toss a clean piece of cotton in it, and tie it to a wound. It
felt so instantly warm and healing — second only to a mother’s kiss. Turmeric has great antioxidant properties, too. Add turmeric to ghee when
stir-frying your vegetables. Enjoy the colorful, healing difference just one
teaspoonful can make. Make more magic with turmeric: combine it with white. Boiled white
rice on its own can get boring, but cook it with turmeric and it takes on an
appetizing golden color . Complement the yellow color with freshly chopped
cilantro. Add cilantro to the rice only after it is done, otherwise I’ve noticed
that the leaves wilt and turn brown. For parties, I stir-fry some cashew nuts
in ghee and add them to the cooked yellow rice. spiced lentils
Although lentils , such as yello w split mung, are light and tasty on their
own, a little spice makes a big difference in flavor . Tiny black mustard
seeds and cumin are favorite Indian garnishes for lentils. You can also roast
and pound whol e coriander seeds, then add them to boiled lentils of your
choice. I usually sauté these spices in ghee. Try adding a handful of stir-
fried spinach to split green lentils; it tastes delicious and adds even more
health benefits. tikiya with tangy chutney
Combine a small bunch of mint and cilantro in a blender , then add some
rock salt to taste and half a lemo n. This tangy chutney makes a great filling
for shallow-fried mashed potat oes, which we call tikiya. Here’s how to
make it: Take a lemon-sized portion of mashed potato and flatte n it in your
palm. Place a teaspoon of the mint-cilantro filling on the disk, then roll it
into a ball. Flatten the ball gently with your palm. Now heat a teaspoon of
ghee or oil in a griddle or pan and place the potato ball on it. Fry on bothsides until the edges are reddish brown. Enjoy this hot potato as a snack or a
side dish. For extra flavor , you can mix some mashed green peas with the
potatoes. baked vegetables
In an ovenproof dish, marinate fresh vegetables for 15 to 30 minutes in a
paste of 1 cup yogurt, ¼ teaspoon ground cumin, 
  teaspoon ground
cayenne pepper , ½ teaspo on tumeric, and salt to taste. Meanwhile, heat the
oven to 450 degrees F, then slide  the dish in. Within 15 minutes, you’ll have
a sizzling, healthful platter ready. I sometimes add fresh grated  coconut to
the marinade for a delicate flavor . cottage cheese and veggies
In a medium pan, lightly stir-fry a tablespoon of olive oil, sliced bell
peppers, and tomatoes cut lengthwise. Add a teaspoon of turmer ic, then toss
in some cubes of homemade cottage cheese (see recipe on page 127). Cook
until the cottage cheese is lightly browned and the vegetables  are tender . For an interestin g twist to this simple dish, add a few tablespoons of boiled
yellow lentils while frying the veggies. cardamom carr ots
Toss ½ cup raw sliced carrots and 2 tablespoons raisins in lemon  juice, then
sprinkle with a generous pinch of freshly crushed green cardamom. Cardamom is a metabolism-revv ing spice with warming properties, so pitta
types should take it in smaller amounts. friendly fennel
In the Kashmir region of India, kidney beans are cooked with fennel as one
of the spices. The flavor it imparts to the beans is very pleasant. As a bonus,
fennel tones the digestive system . It is also said to stoke agni, or digestive
fire, but not to the extent that it irritates the pitta dosha.Housewives in the desert areas of western India make a refreshing
fennel-based after-dinner mint. It is not only delicious, but very soothing to
the digestive system. The recipe is easy: Roast a few teaspoons of fennel
seeds on a cast-iron griddle or a nonstick pan with a pinch of turmeric,
taking care not to let the seeds  burn. When they release their aroma, put
them in a bowl and toss them with just enough lemon juice to moisten the
seeds. Munch after lunch. turka
In southern India, most currie d dishes are enlivened with a simple but
aromatic turka  (fried garnish). Heat one tablespoon of ghee, then add to it a
teaspoon of mustard seeds, one halved dried red chili, and a small bunch of
curry leaves (available in Indian grocery stores). When the mustard seeds
begin to pop and the red chili darkens — this will happen within seconds,
so be careful not to let them burn — pour the turka into your lentils, curry ,
or soup. garam masala
Have you ever tried garam masala (literal translation: “hot spice”)? It is an
interesting India n spice mix. Different regions of India make garam masala
in different ways, but generally it contains cloves, nutmeg, mace,
peppercorns, and cardamom. Garam masala is carried at most grocery
stores. Usually , a small amount of garam masala is stirred into a curry or
soup when it is just about done . This retains the flavors of the spices and
adds zing to the dish. Ground fresh, the spices in garam masala are highl y
fragrant, flavorful, and appetizing. spiced fruit dessert
Slice some organic sweet apples and pears, then toss them with slivers of
fresh ginger and dried orange peel. Steep this fruit mix in a marinade of
orange juice (just enough to cover the fruit) for about 10 minutes. Once the
orange peel and ginger have infused the dessert with their flavors, remove
them.spice up your soups
What better way to beat winter  blues than comforting the body with hot
soup? This December , dish up hearty vegetable soups from time to time. Simmer them with fresh vegetables, pasta, grains, spices, and herbs. gourmet tip
I hope you enjoy cooking the Ayurveda way. For hundreds of additional
healthful, flavo rful recipes, I recommend Miriam Hospo dar’s book
Heaven’ s Banquet: Vegetarian Cooking for Lifelong Health the Ayurveda
Way (Dutton, 1999). It’s a treasure house of information and vegetarian
recipes from across the globe. Bon appetit! OceanofPDF .comWCHAPTER 10
be ayurveda beautiful
Beauty is a light in the heart. — Kahlil Gibran
hen I first set out to study the Ayurvedic paradigm of beauty , I half
expected to encounter the sages’ scorn for outer appearance. I felt
almost sure that they would dismiss physical beauty as being “but skin-
deep.” I was pleasantly surprised. Ancient Ayurved ic healers not only recognized the human need to look
beautiful, they actually celebrat ed it. The evidence is sprinkled  liberally in
their writings, which pay homage to physical beauty , eulogizing long
eyelashes, full lips, supple limbs, and soft skin. The revered sage Patanjali
wrote, “Perfection of the body is beauty of form, grace, strength,
compactness, and the hardness and brilliance of a diamond.”
However , most such gems of timeless thought are more or less lost to
the world today . The trend, instead, is to use “herbal” cosmetics and assume
that there is nothing more to Ayurvedic beauty care. I know , because I did
this for many years myself. Like millions of others, I tried every herbalbrand name on the supermarket shelves — and spent a mini-fortune on
“Ayurvedic” facials and massages. But, of course, this was befor e I read what Ayurvedic practitioners
really had to say about beauty . Yes, they recommend herbal creams and
lotions. But more than that, they urge us to cultivate beauty the way you
would grow a breathtaking rose: give it a healthy root system. In other words, pay attention to everything you put inside your body and
mind, for what you absorb is what you reflect. Don’ t expect the latest lotion
on the market to rejuvenate your tired skin; start by eating a wholesome
breakfast. Don’ t smear layers of concealer over under -eye bags; set your
sleep routine in order . And before you spend thousands of dollars on
liposuction, try banishing cellulite through a daily oil massage  and a brisk
walk. Then, when you shed your depen dence on salons and spas and take your
beauty into your own hands, you will, in Ayurvedic terms, be threefold
beautiful. the three layers of beauty
In Ayurveda, physical charm is only the first layer of beauty . The Sanskrit
word for this outer layer of beauty is roopam. Beyon d your outer
appearance lie two deeper layers:
•   Inner beauty , or gunam,  which indicates sincerity of heart, purity of
thought, and honesty of action;
•   Lasting beau ty, or vayastyag  (vaya  means “age,” and tyag means
“giving up” — in this sense, “moving beyond the limits of”), which
means looking young and lovely well into your mature years. Of these , roopam  is, of course,  the most obvious and popular form of
beauty . And why not? Wearing makeup and clothes that flatte r you boost
your self-image , which is important in Ayurvedic healing. But roopam
should be more than just a paint job.the road to roopam
You go to a party , and two women catch your eye. One of them is soft-
spoken and graceful, smiles with her eyes, and has a glowing complexion. The other one turns heads for different reasons: her voice is loud, her attire
is flashy , and her makeup is heavy. Which of these women would you call
beautiful? If you had a choice, which of these women would you like to get
to know better? The simple-yet-graceful woman symbolizes roopam, for her beauty is
free of the crutc hes of makeup and affectation; it is natural and honest. She
has taken the time-tested route to beauty: being kind to her body , true to her
heart, and in tune with the world around her . Beauty Begins with Skin Car e
It does not matter whether you are fair or dark; healthy skin simply
looks happy . It glows. How does your skin look right now? Dry or dewy? Scaly or smooth? Pale or pink? Don’ t worry if the answer is less than flatte ring at this
moment. While it is true that your skin’ s health is your respon sibility , it is
also true that other factors — including the seasons and life’s unceasing
stresses — affect skin texture and health. But perhaps the most important of
these factors is nature itself. In other words, your skin type is part of your
prakriti — your original dosha type:
•   Vata people have fine, thin, delicate, dry skin. On the plus side, they
are unlikely to suffer rashes and pimples. On the minus side, their
dry skin is prone to early aging and wrinkling. •   Pitta skin is warm, moist, and fair, but it is also very sensitive and
prone to breakouts. •   Kapha people are blessed with well-lubricated skin that keeps them
looking youthful for many years. But exces s kapha can clog pores
and cause toxic buildup. Knowing your dosha type, therefore, is the first step toward improving
your skin’ s health. For example , a vata person’ s best skin-care treatment is
hydration; vata skin needs lots of moisture in the form of water , oil, and richlotions. If you’re a pitta, you would benefit most from ingredients that
soothe the skin — for example, milk, rose water , or cucumber .
_OceanofPDF.com_Essential_Ayurveda_-_Shubira_Krishan.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        But if you cannot give up meat, read the
next chapter for recommendations on when and how to eat it. 2. When you set out to balance  your meals, look to harmonize  flavors
— not balance nutrients. The reason. Ayurvedic living means
listening to your body, and the body does not understand the
language of carbohydrates and proteins. It responds to the scent of
lemon, the sight of green peppers, the taste of curry. Does this mean that a vaidya will encourage you to eat chips, desserts,
and whatever else you like with abandon. Of course not. The Ayurvedic
encouragement to “give your body foods it likes” assumes that your body
will ask for foods that nourish it. If your physiology is in balan ce, this will
happen naturally. But more about that in a moment. How vital a role does food play in the Ayurvedic system. The clue lies
in a recent rema rk one of my friends made. I coaxed her to consult a vaidya
for a long-standing problem of insomnia. Upon her return she phoned me,
sounding a little doubtful: “Well, I’ve come back with a grocery list. ” I told
her she had hit the nail right on the head. T o the vaidya, food is medicine. Ayurvedic heale rs follow this elementary logic: food and drink are
substances that you physically, consciously put inside your body. Your
body’ s most minute channels — its tissues and every one of its trillions of
cells — assimilate this intake, proving in a very basic sense that “you are
what you eat. ” If what you eat is not healthy, you cannot be healthy. That is
why food should form the foundation of the healing process. AncientAyurvedic texts go so far as to say “Anna Bramha,”  or “food is a form of
God. ”
To a first-timer, a vaidya’ s food guidelines can be somewhat puzzling. The vaidya doesn’ t say “eat more protein” or “avoid sodium,” but instead
reels of f a seemingly random list of foods to choose and those to avoid. T o a
person suffering skin inflamma tion, for example, the vaidya may say “eat
more fresh cheese, broccoli, and pears, but avoid garlic, mayonnaise,
vinegar, and ketchup. ”
What is the reasoning here. By making changes in the contents of your platter, the vaidya is trying
to restore harmony among your doshas. The dietary recommendations
might initially seem tough — even impossible — to follow. But the vaidya
knows that, if followed for some time, these “tough” changes will receive
support from your body’ s own intelligence. I know of a fifteen-year -old who, when asked by a vaidya to eat brussels
sprouts, shot back with “What’ s that. ” But thanks to a mother who was
willing to place her trust in the vaidya’ s methods, the boy had to follow the
recommended diet. One month later, he reported a surprising change in his
eating habits: “I find myself wanting more brussels sprouts — and I can’t
imagine how I ever ate ketchup. ” To the vaidya, this was no surprise. It was
a corrob oration of a truth that our wise ancestors discovered over centuries
of observation. That truth is simple: your current health problem or “disorder” is a
result of your body’ s innate intelligence being compromised. In Ayurveda,
there is an interesting term for this: pragya aparadh  (pragya  means
“intellect,” and aparadh  means “mistake” — thus, “a mistake of the
intellect”). When the intellect commits a mistake, the taste buds  that should
naturally want sweet foods, for example, start craving pungent ones. the six tastes
To understand this concept fully, let us begin with the basics of Ayurvedic
nutrition by talking about the six tastes. According to Ayurveda, everygrain, fruit, vegetable, or beverage on earth — whether natural or
manufactured — has one or more of six basic tastes. The Sansk rit term for
taste is rasa,  and these six rasas are:
1. madhura: sweet
2. lavana: salty
3. amla: sour
4. katu: bitter
5. tikta: pungent
6. kashaya: astringent
Further, each taste represents the qualities of one or more elements of
nature, and hence has the power  to increase or decrease the presence of the
corresponding dosha in your system. In the beginning, this can seem
confusing. But let me remind you that every single Ayurved ic theory is
based on direct observation of life — and that is far easier to understand
than some of today’ s complex scientific findings. So think about it for a moment,  and the picture will start to clear. Let’s
take the sweet taste. In Ayurveda, the sweet taste is believed to build those
tissues that are composed of the earth and water elements. Therefore, sweet
foods increase the kapha dosha. Now, if you have an irrepressible sweet
tooth the kapha dosha can be aggravated, causing toxic buildup. When that
happens, you would be advised to increase your intake of bitter, pungent,
and astringent foods — all of which decrease kapha. Foods that contain
carbohydrates, sugars, fats, and amino acids belong to the “sweet” category. Similarly, salty, sour (acidic), and pungent foods are seen to have the
“heating” qualit ies of fire. Therefore, they speed up the metabo lic process,
thus increasing pitta. Take the pungent taste, for instance. Peppers are
pungent — and fiery. Therefore, peppers are likely to increase pitta. And we
already know that pitta-dominated people need fewer heat-producing and
more cooling elements in their life. Aggravated pitta is countered by eating
more sweet foods with cooling properties. Finally, pungen t, bitter, and astringent foods send the vata dosha
spiraling upward. Besides foods like bitter greens and certain gourds, the
bitter taste is also found in certain herbs, such as aloe vera and goldenseal. A cooling taste, it is particularly healing to those who are domin ated by the
pitta dosha. In moderate amounts, bitter foods are said to detoxify and
cleanse the body and mind. All hot and spicy foods belong to the “pungent”
category. Ayurvedic healers believe such foods stimulate the digestion,
improve appetite, and help flush out toxins. Astringent foods have a drying
and firming quality. Their dry nature counteracts the phlegmati c quality of
kapha, therefore, such foods are said to have a decongesting, diuretic, and
analgesic effect. Volatile oils, alkaloids, and tannins in foods such as lemon
oil, tomatoes, peppers, and tea belong to these categories. They penetrate
the body’ s tiniest channels with ease, increasing movement of waste and
nutrients across  your system. While this can be a good thing, too much
activity in the body also creates imbalance. A disturbed vata, therefore,
benefits by eating warm, salty, sweet, and sour foods. When the doshas are perfectly balanced in your physiology, you
naturally lean toward the taste groups that are beneficial to you. For
example, a kapha-dominated person with doshas in balance will prefer
spicy curry to rich chocolate pastry. But if that person’ s kapha dosha is
aggravated, the intellect will commit a mistake, causing a cravin g for pastry
and further aggravating the kapha dosha. The result is lethar gy — and
obesity. In the case of the fiftee n-year -old boy, the vaidya prescribed a diet
that led his system to ask for pitta-reducing flavors. Whatever your dosha type, if you consider yourself to be in fairly good
health, all you need to do is try to get all six tastes on your plate  every time
you eat. “What. ” I can hear you protest, “six tastes. When I barely manage
to get one taste in each meal. And when I have no clue what ‘astringent’
really means. ”
Relax. Here are three facts about the six tastes that are sure to make you
happy:
1. There is a wide variety of foods and drinks in each category. If the
vaidya has told to you get more “sweet” flavors in your food, for
example, you need not tear your hair out trying to think of daily
dessert ideas. In Ayurveda, foods like milk, wheat, rice, bread, and
potatoes are also included in the “sweet” category. Similarly,
astringent foods  are not exotic wild berries. They are easily found onyour supermarket shelves; beans, legumes, and leafy vegetables all
have the astringent taste. Here is a more complete list of basic foods for each category:
•   Sweet: rice, milk, wheat, butter, barley, pasta, potatoes, and sweet
potatoes; most legumes, such as beans, lentils, and peas; sweet fruits
such as dates, figs, pears, and mangoes; sugar in any form — except
honey, which is also astringent. •   Salty: any foods that contain  salt, especially salt-heavy foods like
pickles and chips. •   Sour:  citrus fruits such as oranges, limes, and lemons; also cheese,
yogurt, tomatoes, sour cream, whey, vinegar, soy sauce, sour
cabbage, and wine. •   Bitter: turmeric, eggplant, zucchini, fenugreek, and leafy greens. •   Pungent: spices such as black pepper, mustard, cumin, garlic,
ginger, cayenne, and other chilies; radishes. •   Astringent:  beans, lentils, walnuts, hazelnuts, honey, sprouts,
lettuce, rhubarb, most raw vegetables, pomegranates, apples, berries,
persimmons, cashews, and unripe fruits.
The primary focus is on restoring harmony among the doshas, rather than balancing nutrients.
What is the primary focus of an Ayurvedic healer when recommending foods to a patient?
According to Ayurvedic wisdom, it is best to drink water at room temperature, as cold water can disrupt digestion.
What is the recommended way to drink water in Ayurvedic nutrition?
Ayurvedic healers recommend lightly cooking vegetables, as raw vegetables require a lot of digestive energy.
What is the recommended way to cook vegetables in Ayurvedic cuisine?
The text does not explicitly state the significance of including all six tastes, but it does mention that it is not necessary to have equal amounts of each flavor. Instead, it suggests that the body will naturally crave foods that nourish it.
What is the significance of including all six tastes in a meal, according to Ayurvedic principles?
The text does not provide a detailed recipe for making ghee, but it does mention that it can be made at home using a simple process involving ghee and spices.
What is the recommended way to make ghee in Ayurvedic cooking?