Ayurveda, a science dating back to 5000 years ago, aims to help an individual in finding the diet that is unique for him or her. It is done by evaluation of the different organ systems that a person has, as well as the body structure. There are three ‘natures’ in which one can be classified. The first one is “vata” and is characterized as those who are “thin, dry, and often feel cold” (California College of Ayurveda, n.d.). They require a diet that is rich in grains, oils, salts, and a small amount of spice.
The second classification is “pitta.” People under this type are usually warm in nature, are intense, and highly focused. Their prescribed diet would include more uptake of raw vegetables and spices should be on the mild side. The last one is known as “kapha.” People of this type are seen as overweight and “speak very slowly” (California College of Ayurveda, n.d.). Their recommended meals consist of vegetables, salads, and spicy foods. Enumerated below are healthy options that follow the Ayurvedic principles of nutrition.
- 1 Simple Ayurvedic Recipes
- 1.1 Baked Potato and Panir Casserole
- 1.2 Green Beans Dressed in Coconut Milk
- 1.3 Quinoa with Raisins
- 1.4 Baked Baby Carrots
- 1.5 Spring Pasta for Kapha
- 1.6 Slow-cooked Anasazi Beans
- 1.7 Brown Rice
- 1.8 Cream of Spinach Soup
- 1.9 Beet Soup
- 1.10 Cucumber Salad
- 1.11 Broccoli and Orzo Salad
- 1.12 Blanching Almonds
- 1.13 Apple Crisp
- 1.14 Ama Pachana Spice Water
- 1.15 Kanji Water
- 1.16 Kapha Balancing Water
- 1.17 Fennel-Laced Mango Milk
- 1.18 Mango Milk
- 1.19 Rose Petal Milk
- 1.20 Warm Carrot Milk
- 1.21 Date Milk Shake
- 1.22 Melon, Mint, and Cucumber Smoothie
- 1.23 Cucumber-Lime-In-The-Summertime Juice
- 1.24 Ginger Lassi
Simple Ayurvedic Recipes
Baked Potato and Panir Casserole
In preparing this dish, you will need four large potatoes. Peel them and slice into wedged shapes. Mix the potatoes along with the following ingredients: 3 tablespoons of leeks, 3 tablespoons of olive oil, salt, and pepper. Proceed by placing the aforementioned in a casserole dish and by covering it. Bake for a matter of 45 minutes (at 350 °F). Add 2 cups of panir (freshly-pressed) by sprinkling them atop the potato wedges. Bake for another 15 minutes until the panir is lightly roasted.
Green Beans Dressed in Coconut Milk
Cut 1 pound of green beans into small pieces and steam until they turn soft. Meanwhile, dissolve 1 tablespoon of arrowroot in room-temperature water. Do this by stirring. Melt 2 tablespoons of ghee along with 1 teaspoon of black mustard seeds in a wok. Add 1 tablespoon of chopped leeks and ½ teaspoon of freshly-ground pepper when the ghee and seeds start to pop. Sauté until the leeks turn soft. Then, add ½ teaspoon of turmeric and 1 teaspoon of salt. Stir. Add 1 cup of sliced tomatoes and stir. Proceed by adding the green beans. Stir. Add 1 can of coconut water along with the arrowroot-water mixture. Stir. Turn off the heat and add about ½ cup of chopped cilantro. Stir.
Quinoa with Raisins
Start by heating 2 tablespoons of ghee in a two-quart cooking pan. Add 1 teaspoon of fennel seeds and 2 tablespoons of raisins in the ghee and roast them. Do so up until the raisins turn slightly golden. Put in 1 cup of quinoa. Cook in low heat for a few minutes. Add ½ teaspoon of salt, ½ teaspoon of pepper, and 2 cups of water. Boil. Let it simmer and cover with a lid. Cook for a matter of 20 minutes.
Baked Baby Carrots
Wash 32 oz. of baby carrots. Place in casserole. Put in 2 tablespoons of ghee, ½ jar of the ginger preserve, and a sprinkle of 1 Kapha Churna. Pour 1 cup of water. Add salt and pepper. Cover container. Preheat oven (425 ˚F). Bake for about 45 minutes.
Spring Pasta for Kapha
Cook ½ pound linguine al dente then drain. Heat 1/3 cup of sunflower oil on a wok. Add a pinch of hing and sauté for 30 seconds. Place 2 cups of snap peas, 2½ cups of asparagus, and 4 cups of arugula. Sprinkle salt and pepper and allow to cook for 3-5 minutes. Toss in pasta.
Slow-cooked Anasazi Beans
Mix the following ingredients in a slow-cooker: 9 cups of water, 16 oz. washed Anasazi beans, 2 teaspoons of rubbed sage, 3 tablespoons of ghee, and 2 teaspoon Maharishi Ayurveda Vata Churna. Make sure it is in low heat. Put the lid on and leave to cook overnight. Stir the mixture the following morning. Add lemon and lime juices before serving lunch. Stir.
Wash 1 cup of brown rice three times. Soak overnight. Discard water the following day. Place the rice, 3 cups of water, 1 teaspoon of ghee, and salt in a pan. Boil over high heat. Switch heat to low-medium. Cover ¾ of the pan and allow to cook until soft.
Cream of Spinach Soup
Start by washing 1 lb. of spinach and by removing their stems. Do the same for 1 lb. of cauliflower but this time, break them into florets. Put 2 tablespoons of ghee in a pot and heat it. Add 1 teaspoon of Maharishi Ayurveda Vata Churna and ½ teaspoon of Maharishi Ayurveda Kapha Churna and sauté (30 secs.). Place in the cauliflower and 2 cups of water. Cook using medium heat for about 10 minutes. Then, add the spinach leaves and a cup of water. Cook for an additional 5 minutes. Purée using a blender. Add salt and pepper.
Sauté ½ chopped onion in 1 tablespoon of ghee. Add the following: water, 2 cups of finely-sliced fresh beets, ½ cup potato, 1 carrot (grated), and 1 stalk of chopped celery. Boil. Cover with lid and switch heat to medium-low. Cook for about 45 minutes. Place in these ingredients: 2 tablespoons fresh lemon juice, 1 tablespoon of sugar, salt, and pepper. Stir. It can be served with yogurt as a garnish.
Mix in the following ingredients: 2 cups of plain yogurt, ¼ teaspoon salt and pepper, 2 tablespoons of chopped mint, and 2 medium cucumbers (peeled and diced). Allow sitting for a matter of 30 minutes.
Broccoli and Orzo Salad
Cook 1 cup of orzo enough to retain firmness (al dente). Then, blanche 1½ cup of broccoli flowerets. Mix in the following: 1 cup of paneer (cut into cubes), 2 tablespoons of olive oil, ⅛ teaspoon of black pepper, 1 teaspoon of lemon juice, ½ teaspoon of grated fresh ginger, and 2 teaspoons of black raisins. Let sit for about 15 minutes.
Put almonds in boiling water (3-5 minutes). Remove and let it cool.
Fresh Ayurvedic Yogurt
Heat 1 quart of whole milk. Wait until it foams up before turning the heat off. Allow cooling (100 ˚F). Place in a bowl. Add 2 tablespoons of yogurt. Cover with a lid and store in a warm area.
Start by preheating the oven (375 °F). In the meantime, prepare an 8-inch square baking dish and butter it. Proceed in mixing 5½ cups thinly-sliced apples, ½ teaspoon ground cinnamon, ½ cup raisins, and 1 tablespoon lemon juice in the baking dish. This will constitute your filling. Spread them evenly. There are two ways on how to prepare the topping. It could be done manually. In a bowl, mix the dry ingredients: 1 cup unbleached white or whole wheat flour, ½ cup raw or packed brown sugar, and ½ teaspoon salt. Prepare ¾ cup unsalted butter by cutting them. Add to the mixture with the use of your fingers until it is coarse. The topping can also be prepared by using a food processor; just add the ingredients together. Evenly place the topping atop the fruits. Bake until the toppings turn a shade of light brown and the fruit tender. It would take about 45 minutes.
Ama Pachana Spice Water
Bring 2 quarts of water to a boil. Store in a thermos. Then, add the following: 2-3 slices of ginger, ¼ teaspoon of cumin, ¼ teaspoon of fennel, 2 pieces of peppercorns, and 2 mint leaves. Let it steep.
Boil 1 part organic rice in 14 parts water for 1 hour. Stir. You may strain the rice. Put a pinch of ginger, cumin, and salt.
Kapha Balancing Water
Bring 2 quarts of water to a boil. Remove from heat and add the following: 3 basil leaves, 2 slices of ginger, ¼ tablespoon of cumin, and ½ tablespoon of fennel.
Fennel-Laced Mango Milk
Purée the following ingredients: 1 ripe mango, 1-2 cups of milk (which has been boiled and allowed to cool), 1/8 teaspoon of fennel, and sugar.
Boil 2 cups of milk and allow it to cool. Blend it along with the following: 1 ripe mango, sugar, and ¼ teaspoon of cardamom.
Rose Petal Milk
Boil 1 cup of milk and allow it to cool. Add in conserve (1 teaspoon of organic rose petal spread).
Warm Carrot Milk
You will need 2 medium-sized carrots. Peel them and cut the ends. Proceed to grate them. Put 1¼ cup of milk in a pan. Along with a green cardamom pod, cook it using medium-high heat. Add the carrots when the aforementioned becomes hot. Continuously stir until the milk boils and the carrots soften. Turn the heat off. Stir. Place in a bowl and add Sucanat.
Date Milk Shake
Place 1 cup of milk, a pinch of cinnamon, and 4-5 dates in a blender. Ground until fine.
Melon, Mint, and Cucumber Smoothie
Using a blender, purée the following ingredients: 2 cups of honeydew that’s been chopped, 1 cup of English cucumber that’s been chopped, 12 pieces of fresh mint leaves, 2-4 tablespoon of fresh lime juice, and 1 teaspoon honey.
Mix equal amounts of water and cucumber juice. Squeeze in lime. You may add honey and salt. Put mint as garnish.
Place the following in a blender: ½ cup yogurt, 1½ cups of water, salt, 2 pinches of ginger powder, and 2 pinches of cumin powder. Pulse.