Yoga Food And Diet - Ayurvedic Dishes, Recipes, And Healthy Ingredients

 

Table Of Contents
RECIPES.
Breakfast.
Dinner or lunch.
FOOD COMBINATION.
SPICE Mixes.
GRAINS AND LENTILS.

RECIPES.

Here are some specific Ayurvedic recommendations that you may apply in your daily cooking. 

I'll provide some basic guidelines for utilizing Ayurvedic knowledge in your daily eating and cooking before we get started with the dishes. 

1. When making anything with flour, try to include some spices that aid digestion. 

• You may add ajwain, cumin, or kalonji in salty dishes. 

• Use tiny amounts of cardamom, anise, or cinnamon in sweet dishes. 

• Ajwain may also be used to make sweet dishes. 

• Ginger is a versatile ingredient that may be used in both sweet and savory recipes. 

2. Eat deep-fried meals as seldom as possible. 

• If you like fried meals, shift your focus to cuisine that is tasty even without the use of oil. 

• In any event, use ajwain in your batter or dough anytime you prepare fried food. 

3. Make sure you're not eating the same foods over and over again. 

• Make an effort to consume a variety of foods. 

• Cook a combination of veggies and grains. 

4. Always remember that too much of anything is harmful, and strive for a happy medium. 

• You are permitted to have a modest amount of wine or beer. 

• If you eat meat, try not to consume too much of it. 

• Also, use just a little amount of sugar. 

• Grains, veggies, and fruits should all be included in your meals. 

• Some individuals have a tendency to go to extremes when it comes to their eating habits. 

Many books on nutrition are based on personal experience, thus people are given a lot of incorrect advice. 

For example, someone who recovered from a severe illness by eating just fruits wants others to benefit from his or her experience, so he or she writes a narrative about it. 

• Although this knowledge may be correct, it cannot be used to create a universal rule. 

• It is just a case study, not scientific knowledge. 

• When used on someone with a different humoral balance, it may be harmful. 

To demonstrate my point, I'll offer you an excellent example. 

• A buddy from Switzerland recently paid me a visit. It was a hot and dry April, with temperatures hovering around 35° C. 

• This buddy is certain that fruits are the best foods to consume, that they may prevent and even cure cancer, and he has many incredible tales to share in this regard. 

• This individual has a pitta prakriti, and his pitta is often in vikriti. 

• With his pitta vitiation, he got himself quite ill by eating a lot of fruit in a hot environment. 

• He felt enraged, agitated, and had a lot of heat in his body, among other things. 

• When his body couldn't take it any longer, it went through a natural cleaning process, and he had a severe case of diarrhea to get rid of the extra pitta. 

• The body need grains or other solid foods to help retain water in this sort of heat. 

• Rice with some cooked vegetables (zucchini, carrots, turnips, etc.) and ghee may be extremely helpful in regaining one's health in such a scenario. 

5. Using herbs and spices correctly not only adds flavor to food, but it also balances the humors and boosts ojas (immunity and vigor). 

This latter may rescue us from a variety of minor yet bothersome illnesses. 

• In the following recipes, I utilize herbs and spices. 

• Use them with caution, since spices should be used to balance meal preparation. 

• You may get yourself ill if you make errors with the amount, quality, and kind of spices you use. 

• Too much pepper, for example, may induce heartburn, while too much garlic at the wrong time can produce restlessness, thirst, and a dry throat. 

Breakfast

People are perplexed when I advise them to consume freshly cooked warm meals, particularly for morning. 

• Bread is a "basa" food, therefore yeast consumption should be limited in any case. 

• Let's search for healthier alternatives to wheat consumption. 

If you want to have a traditional breakfast with bread, butter, jam, and tea or coffee, 

1) I recommend that you toast your bread or eat freshly made bread, such as rolls; 

2) don't use salty butter because the bread already contains salt; 

3) if you eat jams, try to make them with ginger; and 4) drink rejuvenating tea.

Porridge made with wheat 

• Wheat that has been slightly sprouted makes the finest wheat porridge. 
• Wheat may be sprouted for 24 hours, dried, and then ground and stored for porridge. 
• 1 pound 1/8 ounces wheat Clean and wash it well, then soak it in just enough water to keep it damp. 

• Leave it like way for at least 24 hours, or even longer if the weather is very cold. 
• The wheat is just just starting to sprout. 
• Ayurveda considers this stage of sprouting to be the healthiest. 

• Drain the water from the wheat and lay it out on cotton or linen towels. 
• It will take a few days for it to completely dry. 
• If you don't have a larger grinder, you may ground the wheat using a small coffee grinder. 

• Over-grinding will result in tiny granules or flour. 
• Keep in mind a size that is about equal to / of a wheat grain. 
• This milled wheat may be kept in a clean, dry container. 

• Fry 2-3 tablespoons of this wheat in 1 teaspoon ghee until it is slightly golden for one person's breakfast. 
• Allow to cook for 1 cup (200 ml) of water. 
• Three tiny cardamoms, crushed Allow to simmer for 10 minutes on a low heat, stirring occasionally. 

• Cook for 3-4 minutes after adding approximately a quarter cup (150 ml) of milk and sugar to taste. 
• If you want a more enriched breakfast, you may add additional dry fruits like raisins, dates, coconut, or almonds. 
• You may leave out the milk if you want a very basic breakfast or if you don't like milk. 

• As previously stated, you may add the dried fruits. 
• If you are overweight, you may also cut out the ghee. 
• Alternatively, you may use semolina or shredded carrots in this recipe. 

• To prepare carrots, take 4 medium-sized carrots and simmer them covered with a little sugar if desired. 
• Instead of water, use a percent cup of milk. 
• Cook for 3–4 minutes, just like wheat. This is a wonderfully energizing breakfast that I strongly suggest. 

Fruits and yogurt.

• Breakfast with yogurt is strongly recommended. 
• Eating for supper is strictly prohibited. 
• You may have a fruit and yogurt breakfast, but hot beverages should be avoided since they are hostile to one other. 

• Half an hour before breakfast, you may have your hot beverage. 
• Breakfast should not include anything sour, since sour upsets pitta. 
• Bananas, papayas, or other sweet fruits should be had first thing in the morning, but citrus fruits should be avoided. 

• Make your own fresh yogurt or purchase simply natural yogurt and add fresh fruits yourself instead of buying premade fruit yogurts. 
• You'll be able to avoid eating too much sugar this way. 
• Too much yogurt may make you drowsy, which is not conducive to productive work. 

• Yogurt should be avoided by those who have a weak digestive system. 
• If you experience aches and pains, stay away from yogurt during this time. 
• Eat only freshly made yogurt whenever possible. It is not recommended to consume sour yogurt. 

Dinner or lunch.

An Ayurvedic meal is one that is balanced with all of the rasas. 

This meal will not make you sleepy at work after lunch if you consume the appropriate quantity of food. 

It is critical to include grains and veggies in your diet. 

• Plate with Vegetables 3 tablespoons peas (green) 1 medium-sized carrot 1 potato cut into small pieces 1 chopped onion 1 teaspoon finely chopped ginger 3 tablespoons finely chopped spinach 2 teaspoons of ghee or cooking oil Add all the ingredients to a frying pan and cook for about 10 minutes while stirring. 

• After two minutes add teaspoon spice mixture containing cumin, anise, fenugreek, and kalonji. 
• Add salt to taste. 
• Preferably, use a mixture of rock and sea salt. 

• Serve either with cooked rice or one or two toasted slices of bread according to your need. 
• Some cress salad or chicory to accompany this will make it a perfect meal. 
• End the meal with something sweet, such as a light fruit, some cottage cheese, or any other dessert made of milk or cheese but not from grains.

FOOD COMBINATION.

I previously offered a simpler list of foods, categorizing them as cold, hot, or balanced. 

If you notice that your favorite meal is unbalanced from an Ayurvedic standpoint, but you still want to eat it since it brings you great pleasure, you may bring it back into balance by adding a few simple spices. 

• If you're eating items from the "cold" list that I've designated as "vata," for example, prepare them with a lot of ginger and garlic. 

• The usage of ginger is strongly recommended. 

• Some of you may be unfamiliar with the usage of spices. 

• The parameters listed below will serve as a guide for you. 

• I also recommend that you create some spice blends that you may use on a daily basis to make your meal more energizing. 

The herbs and spices listed below are important for Ayurvedic cooking. 

They are readily accessible at Indian stores that cater to the requirements of Indian immigrants living in other countries. 

• Exotic plants are readily available in large cities, but even tiny villages are starting to carry them. 

• Look for herb shops or Indian ethnic food in your phone book. 

• Because so many individuals follow a vegetarian diet, certain items are accessible at health food shops. 

Purchasing spices: 

Buy all other spices whole, save curcuma, which is difficult to ground, and create powders yourself. 

• Make sure the spices aren't too old since they lose their flavor with time. 

• Because spices do not sell fast in certain stores, they are extremely old. 

For preparing powders for cooking or utilizing spices as medication, use a tiny stone or clay mortar, or even a small coffee grinder. 

• You may keep the powder in securely sealed jars after you've ground the spice. 

Ajwain seeds have a thyme-like aroma. 

• Ajwain is sold in Indian stores. 

• If you don't have it on hand, thyme may be substituted. 

Thyme, on the other hand, is a gentler herb. 

Anise seeds, which resemble cumin seeds but are larger and greener in color, may be found nearly everywhere. 

Fennel is a similar plant, but its seeds are tougher, therefore it doesn't taste as well in cuisine as anise. 

Basil: Basil is currently extremely popular in the West, so there isn't much to say about it. 

• Basil grown outside of India is milder than basil grown in India. 

• I recommend keeping a green basil plant in your kitchen at all times since it may be used for both food and medicinal. 

• It has been shown to boost the body's immunity. 

• If the green basil plant isn't accessible all year, you may use dried basil leaves, but make sure they aren't more than two months old. 

Cardamom, sometimes known as little cardamom, is a well-known spice. 

• To differentiate it from another Ayurvedic plant product known as "large cardamom," I write it as "small cardamom." As a result, the tiny cardamom is identical to the cardamom you're familiar with. 

• It may even be found in supermarkets. Not the white kind, but the greenish one. 

Greater Cardamom vs. Big Cardamom: 

• In terms of appearance and characteristics, this differs from tiny cardamom. 

• Despite their similar names, they are not interchangeable since their characteristics are vastly different. 

• The tiny cardamom balances the three humors, while the large cardamom promotes pitta. 

• Low blood pressure may be treated well with big cardamom. 

• Hypertensive patients should avoid it. 

• The large cardamom is three times the size of the little cardamom and has a brown hue. 

• It's sold at Indian grocery stores. 

Clove, Cinnamon, and Pepper: 

• I'm sure these three don't need much explanation since they're used nearly everywhere in the globe. 

• Cloves are tree buds that are harvested and dried in their natural form. 

• Cinnamon is a tree's bark. 

White & Black Pepper: The fruit of a creeper is pepper. 

• The husk of the matured fruits of the black pepper is removed to make white pepper. 

• It gets less fragrant this way. 

Coriander: Coriander seeds are widely used as a spice and are widely accessible. 

• Coriander leaves are used to spice salads and may be grown in pots. 

• In the kitchen, seed powder is utilized. 

Cumin: When purchasing cumin, be cautious not to mistake it with carvy, which has different characteristics than cumin. 

• In certain Indian grocery stores, it may be labeled as white cumin (straight translation from Hindi). 

• Cumin is a spice in our culture, while carvy is mostly utilized in medicine. 

Curcuma is a yellow-colored root similar to ginger. 

• Turmeric is another name for it. 

• It's most often seen in powdered form. 

• Because curcuma has a bright yellow hue, take cautious not to stain your clothing while using it as a meal or medication. 

• Curcuma should be cooked in heated oil or ghee before adding the rest of the ingredients. 

• You may also cook it in water for a long period, like in soups, lentils, and other dishes. 

• Because of its powerful taste and flavor, you can't add it to the meal at the last minute. 

Dill is a plant that is well-known in the West. 

• The seeds are utilized in both cooking and medicine in Ayurvedic medicine. 

• Dill may be found at health food shops. 

Seeds of fenugreek are used as a spice. 

• Fenugreek may be found at health food shops. 

• Its sprouts may be eaten raw or cooked as a salad or vegetable. 

Its Indian name is methi or methe, and dried leaves may be purchased in Indian stores. 

Fresh ginger is preferred in cooking, although dried ginger is used in certain recipes. 

• It is recommended that you have both on hand. 

Kalonji: These are black, small triangular seeds with a rounded base. 

• Kalonji is often mistakenly referred to as black cumin. 

Carvi or caraway, which is really a type of cumin, is known as "black cumin" in India. 

• Some people mistake kalonji seeds with onion seeds. 

• As a result, be cautious while purchasing this spice. 

• The plant is labeled kalonji in Indian stores, despite the fact that it may be translated as "black cumin" in English. 

Mustard seeds are utilized in Ayurvedic cooking and medicinal treatments. 

• They may be found at both Indian and health food stores. 

• Fresh, tender mustard leaves may be eaten raw as a vegetable. 

SPICE Mixes.

You may use your spices alone or in a combination of one or two, but having some spice mixtures on hand is also useful. 

• These combinations are more handy and make things easier if you are new to Ayurvedic cooking. 

• Make a six-month supply of the different combinations in tiny batches. 

• Ground spices, as you may know, lose their worth faster than seeds. 

Spices should be thoroughly cleaned before being placed in bottles for usage or powdered, since they may include tiny stones or other debris. 

• Ajwain must be cleaned and dried before use. 

• When you submerge it in water, the stones or soil will sink, but the ajwain seeds will float. 

• Remove them using a sieve and wash them again in the same way. 

• Place the ajwain on a linen or cotton napkin and spread it out with your hands to dry. 

• Before you put it in a bottle, make sure it's totally dry. 

Spice powders should not be ground too finely since they will soon lose their taste. 

• They also taste better if kept granular, like sand. 

I'll explain three such combinations, but you may create your own based on your time and needs. 

Spice Mixture #1. Coriander, 1 oz. spice mixture 1 ounce (25 grams) anise 

• Clean the spices well. 
• Put them in a bowl after grinding them with your coffee grinder (or mortar and pestle). 
• Stir everything up well to ensure that everything is fully combined. 
• Label and store the mixture in a clean, dry container. 

This Spice Mixture combination is "cool" in nature, and it will help to balance out all the "hot" meals. 

Spice Mixture #2 is a revitalizing blend that you may use on a regular basis. 

You shouldn't use it all the time since you'll grow bored of the same taste; nevertheless, you should use it often! 

2 ounces coriander 

2 ounces anise 

2 ounces cumin 

2 ounces ajwain 

2 ounces ginger Clove, 

1 ounce (25 gram) Cinnamon, 

1 ounce (25 grams) Pepper, 

1 ounce (25 gm) (25 gm) Nutmeg, 

1 ounce (25 gm) (25 gm) Fenugreek, 

1 ounce (25 gm) (25 gm) Big cardamom,

1 ounce (25 gm) (25 gm) Small cardamom, 

1 ounce (25 gm) (25 gm) Nutmeg flowers, 

1 ounce (10 gm) (10 gm) 

Clean all the above ingredients; dry them by either putting them in the sun briefly or place them in a lightly heated oven for about half an hour. 

• Grind them with the coffee grinder (or mortar and pestle) and put them in a big bowl so that you can mix them properly. 

• Store the mixture in a clean, dry jar. Label it. 

• The dose per person in a meal is to teaspoon. 

Spice Mixture 3.# In this mixture the spices are not ground, but just mixed. 

Kalonji, 

1 ounce, (25 gm) (25 gm) Cumin, 

1 ounce,  (25 gm) (25 gm) Fenugreek, 

1 ounce, (25 gm) (25 gm) Coriander, 

1 ounce, (25 gm) (25 gm) Anise, 

1 ounce, (25 gm) (25 gm) Mustard seeds, 

1 ounce, (25 gm) (25 gm) 

After cleaning the spices well, put them in a big bottle so that it is only half filled. 

• Shake the bottle until the spices are thoroughly mixed. 

• Label your jar. 

• This spice mixture is in balance and promotes strength. 

• It has to be put in hot oil or ghee before you add the other ingredients to be cooked. 

• If you are cooking in water, you can put them directly in the water. 

• Dose per person in a meal is 1/2 teaspoon. 

You may use other combinations of spices according to your discretion and need, but keep in mind their effect on you. 

• Always consult the tables where I have classified them according to their "hot" and "cold" properties. 

• Take into consideration all the ingredients you are using in a meal and their Ayurvedic nature. 

• I have given Spice Mixture 1 to be used with "hot" foods. 

• For "cold" or vata-promoting foods, you should always think of using ajwain, garlic, and/or fenugreek. 

• Spice Mixtures 2 and 3 will also help bring equilibrium.

 

GRAINS AND LENTILS.

Here I specifically mention three kinds of beans that are especially important in Ayurvedic cooking. 

They are also a good source of protein for vegetarians. 

Massor beans: 

• These are available in Chinese and Egyptian food stores, as well as in some supermarkets. 

• They are generally eaten without their skins and are pink in color. 

• They are vata promoting but pacify pitta. 

• They are taken with ghee for pacifying pitta. 

Mung beans: 

• These beans can be cooked with or without their skin. 

• Without skin, they cook quickly and are easier to digest. 

• Both types are available in Indian or Chinese food shops or health food stores. 

• They have a dark green skin and are yellow inside. 

• Mung beans are known for balancing the three humors and therefore it is a good strength-promoting food when one is unwell or feels weak. 

Urad beans: 

• Urad beans look the same as mung beans, but the outer skin is black. 

• They take a long time to cook. 

• They are available only at the Indian food shops. 

• Urad beans are well known aphrodisiacs . 

• Contrary to mung beans, these beans are strongly kaphaand pitta-promoting, and should be avoided when you are unwell, as they are heavy to digest.

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