The Easy Ayurveda Cookbook_ an - Rockridge Press

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ISBN:Print978-1-62315-432-5|eBook978-1-62315-433-2

QUICKSTARTGUIDEInsidethisbook,youlldiscover:

Whatdoshayouare(lookfortheicons)pluswhattoeattobringyourhealthintobalance.

Morethan125recipesdesignedtobepreparedinlessthan30minutes,thetimeittakesforpizzadelivery.

Dozensoftime-savingtipsthatwillshaveminutesoffyourdayandgiveyoumoretimeforyou.

Sixuniquetasteprofiles,plushowtousethemwhencookingtobetterhowyoulookandfeeleveryday.

Nearly100mindfulnesstipsforstayingfocused,present,andmindfulthroughoutthedaynomatterwhatlifedishesout.

CONTENTS

QuickStartGuide

Introduction

1:AncientMedicineforaModernLifeAyurvedasBeginnings

WhyAyurveda?

AyurvedaToday

DetermineYourDosha

WhatAreBlendedDoshas?

HowtoBringyourDoshaintoBalance

UnderstandingtheFoodGroups

UnderstandingtheSixTastes

GuidelinesandFoodSources

2:BeveragesCardamom-MintWater

Clove-FennelRosewater

Ginger-BasilFizzyWater

Saffron-LemonSweetTea

Cumin-CilantroTeawithRosePetals

SpicyTurmeric-PepperTea

Cinnamon-AlmondChai

SpicedHoneyChaiwithStarAnise

VanillaCocoaChai

MintedMangoLassi

3:BalancedBreakfastsSpicedOatmealwithAlmondsandFlaxseed

RoastedCoconut-SesameOatswithCherries

Vanilla-AlmondCreamofWheatwithMangoes

Tahini-HoneyPuffswithCinnamonPears

WarmHazelnutGranolawithYogurt

Pistachio-BananaPancakeswithCardamom

Blueberry-LemonCorncakeswithHoney

HerbedFrittatawithSpringPeasandArugula

EggWhiteScramblewithMushrooms,Asparagus,andCilantro

Orange-DateBreakfastSmoothie

Almond-DatePowerShake

Watermelon-MintPowerBreakfast

Strawberry-PeachMorningShake

PomegranateDetoxSmoothiewithSunflowerandGinger

StewedAppleswithGingerandClove

4:BakedGoodsNuttyFigGranolaBarswithCacaoNibs

ChewyHoneyApricotBars

Sesame-MaplePowerSnacks

Orange-ChocolateZucchiniMuffins

SavoryScallion-PumpkinSeedMuffins

BlackPepperSnackCakeswithLemonZest

Sun-DriedTomatoandPoppySeedBiscuits

GarlicScallionCornbread

No-CornCornbreadwithThyme

ZestyLemon-GingerScones

StovetopGarlic-CorianderNaanwithSeeds

FennelChapatiwithSeaSalt

CurriedOnionChapati

Fennel-PistachioChapati

5:Soups,Stews,andKitcharisAsparagusSoupwithBasilandScallions

VegetableBeanSoupwithMint

Ginger-PumpkinSoupwithLentils

CurriedCarrotSoupwithToastedAlmonds

ArtichokeSoupwithBeansandQuinoa

LemonyChickpeaSoupwithSpinach

MisoStewwithBrusselsSproutsandAdzukiBeans

Chickpea-SquashStewwithCoconutMilk

FavaBeanStewwithPolenta

EggplantStewwithToastedCoconutandMint

Cauliflower-LentilStew

IndianStewwithTofuandTomatoes

MisoKitchariwithBlackRiceandChilies

QuinoaKitchariwithCaramelizedRedOnions

SwissChardKitchariwithBrownRice

SeaweedKitchariwithSesameSeeds

VegetableKitchariwithTahiniDrizzle

SpicedKitchariwithTofuandRedRice

6:Vegetables,Grains,andLegumesSpicedAsparaguswithLemonZest

Stir-FriedOkrawithCilantroandPeppers

PickledBeetsandAvocadowithFeta

DinosaurKalewithGarlicandCurrants

AsianFennelSaladwithMint

EggplantwithTurmericandLemon

Broccoli-CauliflowerMedley

CurriedCauliflowerwithMustardSeeds

FarmersMarketVegetableswithIndianSpices

SpicedSpinachandPotatoeswithLemonZest

SpicyPotatoCurrywithRedLentils

CarrotswithRaisins,Mint,andLime

BarleySaladwithCornandPumpkinSeeds

LeftoverRicewithGarlickyGreens

MintBasmatiRicewithCashews

Cinnamon-SaffronRice

African-SpicedQuinoawithPreservedLemon

Indian-SpicedCouscouswithCoriander

RoastedChickpeaswithSeaSalt

ChickpeaswithArtichokesandFriedSage

SmashedBlackBeanswithSmokedPaprika

MediterraneanWhiteBeanswithRosemary

RedBeanswithSesameandScallions

LentilswithSun-DriedTomatoesandOlives

7:MainDishesGarlicandOnionSpaghettiwithWalnutsandShavedParmesan

HerbedSpaghettiwithFrenchGreenBeans

BittersweetArugula-PomegranateSpaghetti

SpicyAsianNoodleswithAsparagusandSesame

Spicy-SweetTofuBowlwithBellPeppers

TofuwithTomatoesandChilies

TofuStir-FrywithCurryLeaves

Cherry-AlmondCouscouswithTofuandGreens

ThaiBasilTofuBowlwithQuinoa

TofuandBroccoliStir-Fry

TofuandSwissChardwithPumpkinSeeds

ChickpeasandPotatoeswithTamarind

CurriedChickpeaswithCilantro

AyurvedicMatarPaneer

SpicyCoconutLentilswithMint

8:DelightfulDessertsMintyPeachCompote

BrownSugarPoachedPearswithOrangeZest

SaffronCarrotHalwawithPistachios

CacaoDateBalls

ChewyCoconutBallswithPepitas

BananaIceCreamwithAlmonds

NuttyBlueberryFigIceCream

SaffronVanillaChiaPudding

WildBerryChocolateChiaPudding

Almond-ChocolateAvocadoPudding

LeftoverBasmatiRicePuddingwithCinnamon,OrangeZest,andVanilla

AlmondPumpkinPudding

9:Chutneys,Sauces,andDressingsCarrot-BeetRaitawithFennel

Cilantro-RadishRaita

DateandGingerChutney

AppleChutneywithMustardSeedsandStarAnise

SavoryOnion-TomatoChutney

GarlickyTahiniDressingwithCumin

SesameGingerDressing

LemonYogurtDressing

Sun-DriedTomatoWalnutBolognese

CreamyAvocadoPastaSaucewithLemonZest

VeganAlfredoSaucewithGarlicandHerbs

HerbedOnionVegetarianGravy

Cilantro-MintMangoSalsa

Almond-CilantroPesto

Glossary

Appendix:ConversionCharts

Resources

INTRODUCTION___________

AnAyurvediccookbook?Youmightbeaskingyourselfhowadietcenteredona5,000-year-oldHindu-basedsystemofhealingcantrulybenefityourhealthorfitintoyourmodernlifestyle.ThetruthisthatthefundamentalprinciplesofAyurvedaareexactlywhythisbooknotonlyworksbestwithabusylifestylebutwillalsohelpyoulookandfeelbetterthanever.

Thatsabigpromise,butAyurvedadeliversbecauseitsnotaso-calleddietcreatedtohelpyoushedpoundsorfitintoyourskinny jeans. Its a traditional medicinal practice designed tonourish your body,mind, and spirit in a gentle, easyway thatworksnomatter howbusyor overscheduledyour life. In fact,themore hectic yourworld, themoreAyurvedawillwork foryou.Thatsbecausethisapproachasksyoutolookatyour lifeholistically,beyondthefoodsyoueat. It takes intoaccount thefollowingaspectsofyourlife:

Relationships(aretheyhealthyortoxic?)

Workload(doyouhavework-homebalance?)

Exercise(areyouactiveorsedentary?)

Ahostofotherlifestylefactorsthatimpactyourhealth

Ayurvedaworks in themodernworld because its basedon

thenotionthatyouandyourlifestyleareunique.Onedietwontwork the same way for you that it does for someone else.Ayurveda takes these factors into account by helping youidentifyandunderstandyourpredominantdoshaoneof threeenergies or collections of physical, mental, and spiritual traitsthatmake up your unique constitution. Furthermore,Ayurvedaincorporates ways to determine when your system is out ofbalance. Because imbalance is the precursor to disease, thepractice of Ayurveda can help you regain control over yourhealth.

Finally, food is considered medicine in the practice ofAyurveda. What you eat can serve you or work against you,dependingonyourdoshaaswellasyour lifestyleatanygivenmoment in time. Foods can make you energetic or lethargic,happyordepressed, strongorweak, and focusedordistracted,so what you choose to eat will determine the quality of yourhealth.

Thiscookbookidentifieswhatfoods,activities,andlifestylefactorsbestserveyourparticulardoshaaswellaswhatspecificingredients you require to put your energy levels back intobalancesoyoucanwardoffdisease,inflammation,andillness.Andyes,thatinturncanhelpyouloseweight,feelhappier,gainenergy,andreducestress.

Insidethisbook,youllfindmorethan125recipesdesignedtosupportthe3differentdoshatypes;eachrecipetakeslessthan30minutes to prepare. Handy tips on improvingmindfulness,saving time, and incorporating other healthy Ayurvedicprinciples into your life are also included throughout thesepages.Youlltakeaquiztodeterminethecharacteristicsofyourpersonal dosha. Your answers will reveal the associated bodytypeaswellas specific foodsandactivities to incorporate into

yourlifetomaximizeyourhealth.

Chapters are divided by types of dishessoups, bakedgoods, side dishes, main entres, desserts, beverages, andaccompanimentslikechutneysandsaucessoyoucanmixandmatch foods regardless of time of day. The one exception isbreakfast,whichhasitsownchapter.

Ifyourereadyforaneatingplanthatneatlyfitsintoabusy,hecticlife,ratherthanoverhaulsit,readon.Guaranteed,youllsoon seewhy after 5,000 years, thismethod of healing is stillgoingstrong:Itworks.

1ANCIENTMEDICINEFORA

MODERNLIFE___________

Beforewediveintotherecipes,ithelpstounderstandhowAyurvedastarted.Thiswillgiveyouacontextfortheingredients,preparations,andoverallflavorsincludedineachofthedishes.YoullseethatAyurvedaisascience,aseachrecipeandingredientservesapurposerelatedtothehealthandhealingofyourbody.Notonlythat,butyoullalsounderstandthatalthoughthissystemisbasedonancientprinciples,itsasrelevanttodayinamodern,fast-pacedsocietyasitwasatitsbeginning.

AyurvedasBeginningsAyurveda,theworldsoldestcontinuouslypracticedsystemofmedicinalhealing,beganmorethan5,000yearsagoinIndia.ThetermAyurvedaisSanskritandliterallytranslatestolife(ayus)knowledge(veda).WhilesomepeopleassociateAyurvedawithspirituality,thetruthisthatthisholisticapproachtohealingcentersonthebeliefthatyourhealth,longevity,andwellnessdependonthedelicatebalanceofyourmind,body,spirit,andenvironment.Whenoneofthoseareasisoutofbalanceinyourlife,howyoulookandfeelwillsuffer.Eventually,whenimbalancecontinueslongenough,disease,illness,andotherhealthconditionsoccur,whichyouexperienceassymptoms.

Thepracticeisfoundedonthethreedoshas:

Pitta

Vata

Kapha

These energies combine to make up your bodys mental,emotional,andchemicalstate,oritsconstitution.Althoughyouwillhave featuresofeach typeofdosha,generallyyoullhaveone that is predominant. To maximize health, happiness, andvitality, Ayurveda recommends identifying which dosha mostresembles your basic nature and following diet, exercise, andlifestylehabitsthatfosterthatparticularwayofbeing.

Anytimeyouexperienceaninterferenceinyourdosha,sayahecticwork schedule or a traumatic personal event,Ayurvedicmedicinecallsonitstraditionalremediesforhealing,includingmassage, yoga, exercise, herbal remedies, breath or energywork, meditation, diet, and lifestyle changes. While Western

medicinewouldarguethatthistraditionalhealingsystemwontreplacemodernhealthadvances,Ayurvedicprinciplesmakeanexcellentcomplementtolong-termholisticcare.

WhyAyurveda?Ayurvedicmedicinelooksatnotonlyyourbodybutalsoyourmind,spirit,andenvironment,whichmeansyoureabletoexamineyourlifefromamuchbroaderperspectivebeyonddietorexercise.Forinstance,doyouhaveastrongwork-lifebalance?Howhealthyareyourrelationships?Howmuchtimedoyouspendinnature?Doyounurtureyourfriendships?Areyoumindful?Meditative?Enjoyingthejourneyofyourlifeandnotjustwaitingtoarriveatadestinationtobehappy?

Once you determine where your life is out of balance,Ayurvedaoffers avarietyof treatments that are safe, effective,andnaturalwithfewtonosideeffects.Aremedyordiagnosisisfocusedontreatingthedisease,issue,orimbalance,ratherthanputtingabandageonyourspecificsymptoms.

Becausethishealingmodalityconsidersfoodtohavehealingproperties, remedies are natural, such as herbs, foods, andspices. Treatments involve cooking more at home in order tocontrol the quality of ingredients in your diet, or substitutingprocessedfoodswithwholegrainsandfreshproduce.

Other remediesmight include spendingmore timeoutdoorsto reduce stress, cutting backweekendwork hours to create amore balanced home life, or being more mindful to increaseenergy and happiness. Meditation might be recommended toreduce blood pressure, while reevaluating toxic relationshipsmight be suggested to control anxiety, depression, worry, or

fatigue.

Looking at your health through this different kind of lensdoesmore than improveyourdiet orhelpyou shedpounds; itsignificantlyimpactsyourqualityoflifeinpositiveways.

AyurvedaTodayAyurvedaworkssynergisticallywiththemodernlifestylebecausesomuchofhowwelookandfeelcanbeattributedtohowwelive,notjustwhatweeat.

BecauseAyurvedichealing isnatural,easy,andholistic, itsdesigned for peoplewho seek to incorporate healthy practicesinto their lifestyle, rather than introduce radical andunrealisticchanges. Toxins come in a variety of shapes and sizes. Thismodality helps you identify other areas beyond diet that cancreate imbalance in your life, such as your environment,relationships, and exercise, andgivesyou simple strategies forbringingyourhealthbackintobalance.

That said, diet is one of the easiest places to start addingAyurvedic health strategies into your routine. Eating is anopportunitytopracticemindfulnessthreetofivetimesaday(akey component of Ayurveda); add spiritual components intoyour life through gratitude; and enhance your well-beingthrough nutrient-dense ingredients that are based on your ownuniqueconstitution.

Adding this practice to your already-hectic schedule mightseemdaunting,butAyurvedastressesdietchanges,ingredients,recipes, and preparations that are simple to incorporate into abusylife.Forinstance,recipesinthiscookbookaredesignedtotake30minutesorless.

Once you start incorporating these principles into your life,yourewellpositioned tomake the switch fromcuringdiseaseandimbalancetopreventingit.

DetermineYourDoshaNotwopeoplearealike;therefore,notwotreatmentswillbeexactlythesame.KnowingandunderstandingyourprimarydoshaisthefirststepinAyurvedichealing.Yourdoshareferstoyourunique,specificcollectionofpersonalitytraits,characteristics,physiologicalprocesses,andmore,anditfallspredominantlyintooneofthesetypes:vata,kapha,andpitta.Eachofthesethreemind,body,andspiritdescriptorshavecertaintendencies,habits,andwaysofbeingthatseparatethemfromtheothertypes.Onceyouunderstandyourtype,aswellasyourlesspredominanttypes,youllbebetterabletospotanimbalanceandknowwhattodotoputyourthreedoshasbackinharmony.

Therearethreedoshastates:

Balanced:Allthreedoshasareinharmony.

Increased:Onedoshaexistsingreaterproportion,calledaggravatedorexcess.

Decreased:Onedoshaexistsinlesserproportion,calleddepletedorreduced.

Typically imbalances occur in your predominant dosha, aremost likelyexperiencedinexcess,andareusually triggeredbystressordiet.

Remedies can include any of the typical Ayurvedicprinciples,suchasmassage,yoga,ormeditation.Thisbookwill

focus on diet withmindfulness, lifestyle, and time-saving tipssprinkledthroughouttosupportyourabilitytogetbackontrack.Afterall,thispracticeisallaboutwhole-bodyhealing!

Now,itstimetodetermineyourdosha.

VataWhenassociatingdoshastonaturalelements,vatapersonalitiesmirrorthequalitiesofairandspace.Thatswhytheirbodytypestendtobethin,tall,andlankywithprominentjointsandbones,whiletheirthoughtsandmovementsarequick,light,andrapidlychanging.Inthebody,vataenergyislocatedinthejointsandbones,skin,brain,hair,colon,muscles,nerves,brain,legs,andfeet.Ifvatawereananimal,itwouldbeabutterflyairywithdelicate,rapidwings;athinbody;andfast,flutteryactions.

Vataiscriticaltokeepinbalanceforeveryonebecauseitgovernstheflowormovementofyourbody:processeslikecirculation,heartbeat,breathing,blinking,muscletension,mobility,thoughts,andwasteelimination.Withoutvata,kaphaandpittawouldntexist,sobesuretokeepvatabalanced.

VatainHarmonyWhenvataisinharmony,youllexperiencegreatcreativity,vibrancy,andvitalitywithheightenedsenses,enthusiasm,reasoning,memory,andlogic.Youllbeinthezone.Youlldigestfoodwellandeliminatetoxins,likesweatandwaste,easilyandregularly.

Anexcitable,joyful,creativepersonality,thisdoshaprefershotweathertocold;warm,nourishingfoodstochilled;andtendstocravespice,whetheritsintheirfoodsorfragrances,overmilderscentsandflavors.

Vataspridethemselvesinbeingquicklearnerswhograspdifficultornewconceptsandknowledgefasterthanmost,butontheflipside,theyllforgetasquicklyastheylearned.Theyrefantasticcommunicators,adeptatexpressingthemselvesandtypicallyverysocial.Oftenconsideredthelifeof

theparty,theyretheoneswhoarequicktolaugh,elevatethemood,andlovetohavefun.Spontaneousandenthusiastic,theyrealsotheoneswhoshyawayfromroutineandarehappyforlast-minutechangesinplans.Infact,theirmoodsarejustaschangeableandimpulsive.Becauseofthis,vatasshouldtrytomaintainregularhabits,routines,andschedulestokeeptheminbalancemindfulandpeacefulratherthanfrenetic,stressedout,andburnedout.

ExerciseVatadoshasshouldenjoymoderatelyintenseactivitiesthatkeepthemengagedwithoutoverstimulatingthem.Frenetic,strenuous,challenging,orcompetitiveworkoutscanthrowthemoutofbalance.Meditativeactivitieslikeyoga,Pilates,walking,taichi,qigong,orswimmingcomplementtheirroutinesnicely.

VataOutofBalanceAssmart,unpredictable,andenergeticastheyare,thedownsideisthattheyrunoutoffuelquiteeasilywhentheygetoverlyengaged,overexerted,oroverworked.Inahectic,busylifestyle,vatasarequicktobecomeoverstimulatedandimbalanced,whichmeanstheyneedtousecalmingtechniquestobringtheirnaturalconstitutionsbackintobalance.Theyrealsoquicktobecomebored,canlackcommitmentandfocustostayonprojects,andseekvarietyoverroutine.

Ifyourevatapredominant,youllknowyoureoutofbalancewhenyouhave:

Fear,worry,anxiety,orstress

Difficultyfallingorstayingasleep

Aracingmindordistractingthoughts

Skinproblemslikedryness,roughness,orbreakouts

Dryorbrittlehair

Painorissuesintheabdomen(digestiveormenstrualcramps)orlowerback

Constipation,diarrhea,gas,orbloating

Fatigueorbodyaches

Coughs,sorethroat,earaches,orheadaches

Coldhandsandfeet

TIPForaquickwaytorememberwhatkeepsyoubalanced,thinkgrounding,routine,andwarmth.

RestoringBalanceThroughFoodsWhenvatasneedtogetcalm,cool,andcollectedagain,theyrequirefoodsthatareheavier,warmer,moister,oroilerthinkcomfortfoodslikehotcereals,thickstews,hotmilk,roastedvegetables,ornutsaswellassalty,sweet,orsourinflavor.Theyshouldavoidfoodsthatarecold,dry,crispy,crunchy,pungent,bitter,orrawaswellascoldorrawvegetablesandcarbonatedbeverageslikeseltzersandsodas.

AdditionalFoodsThatSupportVataorPacifyanImbalanceUsethesefoodswhenyouexperiencesymptomsofimbalanceandneedtorebalance.Youmayalsorelyonthemproactivelytokeepenergiesinbalanceifvataisyourdosha.

Chickenorturkey(bothorganic),wild-caughtseafood,oreggsinlieuofredmeatorporkformeateaters.

Dairy,includingyogurtandwarmmilk(alwaysboilfirst,accordingtoAyurvedicprinciples).

Grainslikericeandwheat,butreducequantitiesofrye,oats,buckwheat,andmillet.

Nutsofanytype,providedyoudonthaveanutallergy,especiallyinwarm,spicedrecipes.

Oilsofalltypespacify,orstabilize,vata.

Soy(tofu),mungdahl,andothersmallbeans;otherwisereduceintakeof

largergas-producingbeans,likeblack,kidney,red,white,orartisan,gourmetvarieties.

Sweetenersofallkinds,includinghoney,agave,fruitextracts,andsugar,inmoderation.

Fruits(warmed,cooked,oreatenaloneifpossible)thattendtobesour,sweet,orheavylikestonefruits(peaches,avocado,cherries),bananas,tropicalfruits(pineapples,mango,papaya),sweetberries,andmelons.Limitintakeoflight,dry,ordriedvarietiesincludingapples,pears,citrus,cranberries,andpomegranates.

Vegetables(cooked),preferablyorganic,includingasparagus,carrots,andbeets.Inmoderationwhencookedwithvata-enhancingspices:leafygreens,potatoes,celery,cauliflower,andbroccoli.Avoidgas-producingsproutsandcabbage.

Warmingspicesandherbs(nearlyalltypes),thefresherthebetter,withtheexceptionofpepper,whichshouldbeenjoyedinmoderation.Especiallysupportivearecardamom,ginger,cinnamon,salt,cumin,cloves,andmustardseed.

TIPWhenvatagetsimbalancedandoutofsorts,oftentheeasiestwaytounwindandrelaxistotakea10-minutebreaktomeditate,stretch,breathe,orsimplydonothing.

AdditionalActivitiesThatSupportVataBeyonddiet,thereareadditionalactivitiesyoucanincorporateintoyourlifetokeepvataenergiesincheck.Trythesewhenyoufeelimbalancedorproactivelytosupportyourhealthbeforeyouneedto:

Sticktowarmtemperatures.Keepwarmwhentemperaturesdropbecausevataarepronetocolds.

Enjoywarmfoods.Limitrawfoodsorthoseservedchilled.

Indulgeincomfortfoodsthatleantowardbeingwarm,heavy,oroily,likestews,casseroles,orroasts.

Maintainregularsleepinghours,includinganearlybedtimeandearlywaketime.

Incorporatedailyself-massagewithsesameoil.

Steerclearofstimulants,asthevatapersonalityispronetoexcitement.

Keepadailyroutinetoavoidstress,anxiety,orworry.

Warmspicedmilkbeforebedtoencouragesleep.

Changeupgymroutinestostayengagedandcommittedtofitness.

Enjoyavarietyofhobbiesthatkeepyoustimulatedmentally.

KaphaWhenassociatingdoshastonaturalelements,kaphapersonalitiesmirrorthequalitiesofearthandwater,andinrelationshiptothepittaandvataenergies,kaphasbalancethembykeepingthemgrounded.Thatswhykaphabodytypestendtobelarger,heavier,andmoreoverweight,whiletheirthoughtsandmovementsareslower,moresluggish,andpronetodepression.Inthebody,kaphaenergyislocatedinthefattytissues,throatandlungs,lymph,chest,ligaments,tendons,andconnectivetissues.Ifkaphawereananimal,itwouldbeatortoisewithitsslower,lumberingmovements,thickerbody,andseeminglythoughtful,deliberateactions.

KaphainHarmonyWhenkaphaisinharmony,youllexperienceenormousfeelingsoflove,joy,happiness,andforgiveness.Youllbeeasygoing,relaxed,affectionate,andgenerouswhilenotsweatingthesmallstuff.Acalmandpeacefulpresence,balancedkaphasseemtoletliferollrightofftheirbacks.Generallyspeaking,theirfeaturesleantowardthesofter,gentlersideaswell.Withlarge,invitingeyes;alow,softvoice;andrelaxedmovements,kaphascomeacrossasquitetranquil,serene,andcalm.

Thisdemeanoroftenputstheminleadershiprolesorpositionsofrespectintheirbusinesses,communities,andsocialcircles.Even-keeled,good-natured,anddependable,theyretheonesyoucancountonwhensomethingneedstogetdoneorahigh-pressuresituationarises.

Kaphasalsopridethemselvesinbeingunderstanding,reliable,stable,loyal,andcommitted.Unlikevatas,kaphashavebigenergythatlasts.Physically,theyresturdier,larger,heavier,andmoregroundedthanotherdoshaswithtendenciestobeslowmovingorsluggishwhenoutofbalance.While

kaphasarentasquickthinkingasvatasorpittas,theyreslowertolearnbutlesslikelytoforgetwhattheyread,hear,orseethankstoanincrediblelong-termmemory.

ExerciseKaphadoshasshouldenjoymoderatelyintenseaerobicactivitiesthathelpthemresistbeingsedentaryorputtingonweight.Unlikevatas,kaphasshouldengageinstrenuousorcompetitivesportsorworkoutstokeeptheirfiresmotivatedandstimulated.Theyrenaturalsatenduranceactivitiessuchasbasketball,soccer,andmarathonrunning.Iftheycomplementtheirroutinewithmeditativeactivities,likeyoga,Pilates,walking,taichi,qigong,orswimming,theyshouldchoosemorestrenuouspracticesand/oronesthatpushtheirmentalorphysicallimits.Forinstance,iftheywalk,itshouldbebrisklyandfor30minutesormore.

KaphaOutofBalanceKaphasgenerallyhavearelaxeddemeanorandtheabilitytohandlestresswithoutmissingabeat.Inaddition,theytendtohaveverystrongimmunesystemsandgreathealth.Aseventemperedandkindastheytendtobe,whenoutofbalance,kaphascanbecomepossessive,overlysensitive,overlyattached,addictive,andlazy.

Ifyourekaphapredominant,youllknowyoureoutofbalancewhenyouhave:

Insecurity,envy,jealousy,orjudgment

Excessweight

Cellulite

Colds,flu,congestion,sinusproblems,headaches,andrespiratoryproblemslikeallergiesorasthma

Problemswithovereating

Emotionaleatinghabitslikelate-nightsnacking,bingeingwhenstressed,andeatingsugaryfoodstosoothenegativefeelings

Littletonoexerciseinyourdailyroutine;laziness

BadTVhabits,likeweekendTVmarathonsordaysspentonthecouchwatchingreruns

Nodesireforintellectualorphysicalstimulation

Difficultymakingorcommittingtosocialengagements

Homebodytendencies

Feelingsofpossessivenessormaterialism

Resistancetochange

Toxicordifficultrelationships,oftenwhereyouregettingtheshortendofthestick

Dryskinorhair(Kaphasareknownforsilky,hydrated,healthyskinandhair.)

Adull,lifelessoutlookonlife

Oversensitivity

Addictions

Excessivesleepornapping

RestoringBalanceThroughFoodsWhenkaphasneedinspiration,excitement,andmotivation,theyshouldoptfordry,spicy,warming,orlightfoodsthatperkthemupandgivethemaboostofenergy.Thinkspicedteas,zestycitrus,orfoodswithginger,garlic,orpepper.Theyshouldavoidheavy,sour,cold,sweet,orwateryfoods.

AdditionalFoodsThatSupportKaphaUsethesefoodswhenyouexperiencesymptomsofimbalanceandneedtorebalance,orproactivelytokeepenergiesinbalanceifthisisyourbodytype:

Barley,millet,buckwheat,andryeoveroats,rice,andwheat.

Beansofalltypeslargeandsmallwiththeexceptionofsoybeans(tofu).

Gingerteatostimulateslowdigestion.

Oilsinverylimitedquantities,andsticktooliveoil,ghee,almondoil,ormustardoil.

Seedsandnutsonalimitedbasis,althoughpumpkinandsunflowerseedscanbeenjoyedinmoderation.

Spicesofalltypes,especiallyinvigoratingoneslikeginger,blackpepper,chilies,cumin,orcinnamon,whileavoidingsalt.

Vegetablesofalltypes,preferablyorganic,withtheexceptionofthosethatarestarchier,moister,andmoresugary,likesweetpotatoes,zucchini,squash,corn,andtomatoes.

Dark,bittergreenslikeendive.

Lighter,smallermealseatenfrequently,withyourlargestmealatlunchtimeandthesmallestatdinnerandnomealswithinthreehoursofsleep.

Lighterfruitslikeapples,pears,cranberries,pomegranates,andapricotsinsteadofheavieroptionsliketropicalfruits,stonefruits,bananas,melons,dates,andfigs.

Morerawfoodsthancooked.

Pungent,bitter,andastringentfoods,whileavoidingsugary,oily,orbutteryoptions.

Rawhoneyinlimitedamounts,butavoidothersweeteners.

Stimulating,hot,orspicyflavors,ingredients,orcuisines.

Warmcoffees,teas,ormeals,whileavoidingcoldfoodsordrinks.

Zestycitrusflavorslikelemonorlime.

TIPForaquickwaytorememberwhatkeepsyoubalanced,thinkstimulation,self-expression,anddryness.

AdditionalActivitiesThatSupportKaphaBeyonddiet,thereareadditionalactivitiesyoucanincorporateintoyourlifetokeepkaphaenergiesincheck.Trythesewhenyoufeelimbalanced,orbepro-activetosupportyourgoodhealth:

Anyroutinesorregimensthatarenewordifferent,includingsomethingassimpleasanewroutetowork,adifferentgymclass,orachangeinhobbies.

Socialeventsthatrequireyoutosocializeandmeetnewpeople.

Experiencesthatstretchyourmind,body,orspirittothink,feel,move,orengageinadifferentway.

Stimulatingactivitiesthatrequirequickthinkingorfreneticmovements.

Avoidsugary,oily,orprocessedfoods.

Avoidtoomuchrelaxation,indulgence,orleisure.

Maintainaregularsleeproutineearlytobedandearlytorisewithnonapsduringtheday.

Createpersonalboundariestopreventyournicenaturefrombeingtakenadvantageof.

Spendtimeinwarmclimatesorenvironments,likesaunasorbeaches.

Userejuvenatingaromatherapyscents(eucalyptus,forexample)toinvigorateorenergizeyouthroughouttheday.

Walk,bike,orstretchaftermealstokeepmovingandavoidlethargy.

Distractyourselffromeatingwhenyourefeelingemotionalbyphoningafriend,takingawalk,orengaginginanactivityyoulove.

Incorporateadryself-massage(i.e.,usingnooilsorlotions)morningandnighttoincreasecirculationandenergylevels.

Addworkoutsthatarechallenging,uplifting,frenetic,orcompetitive,likedancing,running,kickboxing,cycling,oraerobics.

Tradeoutneutralormutedfashionsforfabricswithbrightcolorsorinterestingpatterns.

PittaWhenassociatingdoshastonaturalelements,pittapersonalitiesmirrorthequalitiesoffireandwater.Pittasbalancevataandkaphaenergiesbykeepingthemfiredup.Thepittadoshaisassociatedwithtransformationandchange,sotheyregenerallyconsideredmoreflexibleandnimble,bothinbodytypeandthinking.Pittasarealsoabletomovequicklyintoaction.Pittabodytypestendtohaveamediumbuildwithstrongmuscledevelopment,warmoroilyskin,andloadsofbodyheat.Theirthoughtsandactionsarepassionate,expressive,loud,strong,andpronetodominatingconversations.Inthebody,pittaenergyislocatedinthestomach,liver,spleen,smallintestine,blood,eyes,sweat,andpancreas.Bynature,theytendtooverheatbothphysicallyandmentallywhenunderstress.Ifpittawereananimal,theydbeatigerbecauseofthehot,sharp,aggressive,fluid,acidic,andacerbicqualitiesdemonstratedintheirphysicalandmentalacuity.

PittainHarmonyWhenpittaisinharmony,youllexperiencecontentment,confidence,focus,strength,andintelligence.Pittastendtohavestrongimpulsesanddesires,includingahealthyappetiteforfood,sex,andsocialinteraction.Theyrehighlyextroverted,intelligent,andinsightfulandoftensteertheattentionandspotlighttothemselvesasituationtheylove.Andpeoplelovetobearoundthepittaenergybecauseitsjoyful,radiant,powerful,courageous,andmentallyastute.

Pittasalsopridethemselvesinbeingfocused,decisive,successful,ambitious,andhighlycompetitive.Youlloftenfindthematsportingevents,eitherparticipatingorplaying,andstrivingtobethebestatwhatevertheyendeavortodo.Becausetheyresowillfulandenergetic,pittasachievewhat

theysetouttodoandgetwhattheywantoutoflife.

Thisdemeanoroftenfindstheminleadershiprolesinbusiness,politics,orsocialnetworkswheretheirpublicspeakingprowess,managerialskills,andentrepreneurialabilitiescanbeonfulldisplay.

ExercisePittadoshasareveryself-motivatingandneednoincentivetopushthemselvestoparticipateinstrenuousorcompetitivesportsorworkouts.Theirchallengeistonotbecomeoverlycompetitive,serious,orhardonthemselves.Instead,theyshouldremembertohavefunandenjoytheiractivities,versusbeingthebestorpushingthemselvestowinnomatterwhatittakes.Pittasshouldcomplementtheirroutinewithleisurelyormeditativeactivities,likeyoga,Pilates,walking,taichi,qigong,orswimming.Pittasloveapool.Theycanswimoffpent-upaggressionandcoolofftheirinnatefire.

PittaOutofBalanceIfyourepittapredominant,youllknowyoureoutofbalancewhenyouhave:

Ulcersorothersymptomsofrepressedfeelings

Anger,rage,irritability,orjudgmentalthoughts

Tempertantrumsoroutbursts

Impatiencewithothers,bothathomeandwork

Skinproblemslikerashes,eczema,bruises,sunburn,boils,skincancer,freckles,oracne

Gray,thinninghairorbaldness

Overlycontrollingnatureaboutmoney

Overlynarcissisticorattention-seekingtendencies

Addictionslikecaffeine,nicotine,oralcohol,whicharestimulantsthatquicklyputtheirenergiesoutofwhack

Acompetitivestreakonoverdrive

Moodswingsthatquicklymovefromlaughtertoarguments

Excesssweatoroverheating

Bitternessaboutyourlife

Harsh,overbearingopinionsaboutothers

Inflammationinthebodythatresultsinfever,disease,orinfection

Digestiveissueslikeheartburnoracidstomach

Insomniaorfatigue

Extremeperfectionism

RestoringBalanceThroughFoodsPittasneedcooling,calmingfoodstobalancetheirfierydemeanor;therefore,theyshouldeatmorecool,juicy,andsweetfoods,ratherthansour,spicy,salty,oily,acidic,orwarmoptions.

AdditionalFoodsThatSupportPittaUsethesefoodswhenyouexperiencesymptomsofimbalanceandneedtorebalance.Youmayalsorelyonthemproactivelytokeepenergiesinbalanceifpittaisyourdosha:

Apples,mango,melons,grapes,lychee,dates,coconut,andpomegranate,butavoidapricots,berries,cherries,citrus,tropicalfruits,plums,andrhubarb.

Beansofanytypearefantastic,withtheexceptionoflentils.

Bellpeppers,Brusselssprouts,cucumber,cauliflower,broccoli,asparagus,celery,lettuce,peas,mushrooms,potatoes,squash,zucchini,celery,corn,andparsnip.Limitbeets,carrots,chilies,pickledveggies,radish,spinach,turnip,tomatoes,avocados,andeggplant.

Butter(unsalted),buttermilk,softcheese,sweetlassi,andghee,butlimitheavierorsourdairyproductslikeyogurt,icecream,sourbuttermilk,hardcheese,andsourcream.

Grainslikebarley,rice,oats,andwheat,butnotmillet,buckwheat,rye,orcorn.

Herbsandspicesliketurmeric,lemon-grass,mint,rose,cardamom,coriander,dill,fennel,andcumin,whichhavecooling,calmingproperties.Limitheatgeneratorslikebasil,bayleaves,caraway,cinnamon,mustardseed,onion,cayenne,sage,garlic,ginger,nutmeg,orchilies.

Saladsandleafygreenslikekale,arugula,dandelions,andendive.

Sunflower,soy,andcoconutoilsworkwellwiththisbodytype.Usecorn,sesame,peanut,almond,andoliveoilsinmoderation.

Sunflowerandpumpkinseedsandcoconutaresuggested,butreduceintakeofallothernutsandsesameseeds.

Cooldrinkslikefruitandvegetablesjuices,chilledwaterormilk,andcoconutmilkareideal.Limitcoffee,tea,andotherhotdrinks,plusalcoholandcarbonateddrinkslikeseltzerandsodas.

Naturalsweetenerslikesugar,honey,agaveorfruitnectars,ratherthanartificialsweeteners.

TIPForaquickwaytorememberwhatkeepsyoubalanced,thinkcalm,moderation,andcooling.

AdditionalActivitiesThatSupportPittaBeyonddiet,thereareadditionalactivitiesyoucanincorporateintoyourlifetokeeppittaenergiesincheck.Trythesewhenyoufeelimbalanced;relyonthemproactivelytosupportgoodhealth:

Spendtimeinnature.

Enjoyfriendsandfamilyinrelaxedenvironments,suchasduringawalkafterdinnerortakingayogaclasstogether.

Physicalexercisethatiscalminganddoesntlenditselftooverheatingorcompetitiveness,likeswimming,taichi,qigong,walking,yoga,orstretching.

Regularmealtimes.(Pittasdontliketoskipmeals.)

Shortworkbreaksthroughoutthedaytostaymindful,focusonbreath,ormeditate.

Coolormoistenvironmentsratherthanhotweather,sun,orheat,whichmakespittastiredandoverheated.

Avoidcigarettesandalcohol.

Tocalmyouwhenyourefeelingstressed,try1teaspoonofrosepetaljamoncrackers,toast,orplain.

Avoidoverworking,andinsteadcommittowork-lifebalance.

Limitfried,pickled,andspicyfoods,whichcontributetopittasoverheating.

Charityorothernonprofitworkthatcultivatesgenerosity,sharing,patience,honesty,kindness,andethicsoverachievement,competition,andaggression.

Meditation.

Angermanagementexercisesortherapy.

Self-massagefiveminutesadaywithcoconutoilanywheretherestension,especiallyfeetandscalp.

Startthedaywithcupaloeverajuicecombinedwithcuppomegranateorapplejuiceinsteadofcoffeeorblacktea.

Acoolbathorshowerbeforebedtimetohelpyousleep.

Cooleveningwalkswhenthesungoesdowntorelaxyouafteratoughday.

Noelectronicsorexerciseafterworktoallowtimetorelaxbeforebed.

Lunchesthatcontaincoolingfoods,aspittadoshaenergypeaksbetween10a.m.and2p.m.,causingyoutocravethewrongfoodslikeonions,garlic,chilies,andotherwarmingspicesandherbs.

a.

b.

c.

a.

b.

c.

a.

b.

c.

a.

b.

c.

a.

b.

c.

FindingYouTakethisquiztodetermineyourpredominantdoshaenergy.Iftwoanswersapply,choosetheonethatresemblesyoumostofthetime.Tallyyourresponsesatthebottomofthequiz.1.Mybodytypecanbebestdescribedas:

Thin,slenderwithleanmuscles

Mediumbuildwithgoodmuscletone

Largeorstockyframewithlittlemuscletone

2.Whichdescribesyourweightmaintenance?

Iloseweighteasilyandhavetroublegaining

Imaintainevenweight,plusorminusafewpounds

Igainweighteasilyandhavetroublelosing

3.Myskintypecanbestbedescribedas:

Thin,dry,orrough

Warm,reddish,andsensitive

Oily,hydrated,andthick

4.Ifindroutinetobe:

Challenging

Somewhatchallenging

Quitecomfortable

5.Whenitcomestoplanningactivities:

Idontneedtoplan;Imactive

Ihaveaplanandcompleteit

Imhappyifsomeoneelsedoestheplanning

6.WhenIspeak:

a.

b.

c.

a.

b.

c.

a.

b.

c.

a.

b.

c.

a.

b.

c.

a.

b.

c.

a.

b.

Imfastandhavealottosay

Imdirect,tothepoint,andassertive

IlistenmorethanIspeak

7.Isleep:

Minimalamounts,fourtosixhours,mostofitrestlesswithdifficultyfallingasleep

Sixtosevenhours,wakingsometimesbuteasilygoingbacktosleep

Deeplyforeightormorehoursandlikenapsduringtheday

8.Whenstressed,mydemeanortendstobe:

Anxiousorworried

Impatientorirritable

Calm,cool,andeven

9.Mybodytemperatureruns:

Coldmyhandsandfeetarecold,andIpreferwarmsurroundings

Warmregardlessofseasonorgeography,soIprefercoolersurroundings

NeutrallyIadapttotemperaturesbutdislikecold,rainy,ordampdays

10.TheweatherIliketheleast:

Cold

Hot

Wetordamp

11.Myappetiteis:

Variable:Ieatquicklyandhavedelicateortemperamentaldigestion

Voracious:Ilovetoeatandcanhandleanyfoods

Sporadic:Ieatslowlyandcanskipmealswithnoproblem

12.Mythirstis:

Variable:SometimesImthirsty,whileothertimesImnot

Insatiable:Idrinkalotofwater

c.

a.

b.

c.

a.

b.

c.

a.

b.

c.

a.

b.

c.

a.

b.

c.

a.

b.

c.

a.

Low,andIdontfeelthirstyoften

13.Whenitcomestospendingmoney:

Imimpulsiveandfrivolous

Illinvestinluxuryitems

Imasaver,notaspender

14.Decision-making:

isdifficultforme,asImindecisive

iseasyforme,asImpurposeful,driven,andmethodic

isnotmything,asImhappierifsomeoneelsemakesthechoices

15.Mytastepreferencesleantoward:

Salty

Sour

Sweet

16.Myactivitylevelscanbedescribedas:

Active:Imconstantlyonthego

Purposeful:Iprefercompetitivephysicalactivities

Leisurely:Ilikelow-stress,low-effortrecreation

17.Mystaminalevelscanbedescribedas:

Touchandgo:Igetwornoutquickly

Strong:Imabletoperformavarietyofphysicalactivities

Great:Ihavefantasticendurance

18.Mymoodschange:

Rapidly

Slowly

Steadily,ifatall

19.Whenformingopinions:

Igenerateideasandcanchangemymindonawhim

b.

c.

a.

b.

c.

Ifindfactsbeforemakingupmymind

Imakeupmymindquickly,thendontchangeit

20.Myattentionspanis:

Short

Long,andIfocusondetails

Long,andIfocusonthebigpicture

MostlyAsarevata.

MostlyBsarepitta.

MostlyCsarekapha.

WhatAreBlendedDoshas?Mostpeoplehaveonedominantdosha,butinsomeinstances,youmighthavetwoequaldoshascalleddouble,dual,orblendeddoshaswithathirdlesserenergy.Forexample,youmightbevata-pittadominantintermsofyourpersonalityandexercisehabits,butwiththeoccasionalkaphatraitortendency.Sayyouhavelong-lasting,deepfriendships.Ifyouvegotdoubledoshas,thoseenergiesdontnecessarilyblend.Inotherwords,ifyourevata-pitta,youwonthaveonebigcompilationofvataandpittatendenciesrunningallthetime.Instead,youllfindthatonedoshaismoreprominentthantheother,dependingontheday,thesituation,yourenvironment,orcertaincircumstancesgoingoninyourlife.

Conversely, you can also be one dosha in your mind andanotherinyourbody.Forexample,youcanhavevataphysicalcharacteristicstall, lanky, andenergeticwith freneticmotionsbut a kaphamind-set in how you approach aspects of your

life. Say youre more relaxed or confident about work, ratherthanworried,oryouremorecoolandquietinsocialsituations,ratherthanthelifeoftheparty.

DoubleDoshasThethreetypesofdoubledoshasare:

Vata-pitta

Pitta-kapha

Kapha-vata

Vata-PittaReadaboutbothvataandpittadoshastodeterminewhichtraitsresonatemostwithyou.Ifyourevatainthebody,thenyourphysiquelikelyfollowsthatofatypicalvata-dominantenergy:Yourethin,energetic,andmobileaswellasagreatconversationalistwhoisenergetic,spontaneous,andfunloving.Pittamentaltraitswilladdatouchoffire,evenirritability,alongwithbetterdigestionandcirculation.

Pittaenergiesinthebodywillgiveyouamoremediumbuildwith greater muscle tone, complemented by the vata mentalenergiesthatpullyoutowardanxiety,stress,andworry.

Becausevataandpittahavedryingcharacteristics,youneedtofocusonadietthatcontainsmoist,oily,andhydratingfoodstokeepskin,hair,joints,andtissueslubricated.Minimizelight,dry, or hot foods while incorporating sweeter options. Salty,pungent,andbitterflavorsshouldbeavoided.

Vata-pittaenergiescanstayinharmonybetterbytheseasons:pacifyingorstabilizingpittainthehotweather,whilereducing

vatainthecoolerfallandwintermonths.

Pitta-KaphaReadaboutbothpittaandkaphadoshastodeterminewhichtraitsresonatemostwithyou.Ifkaphadoshaisdominantinthebody,youlllikelyhaveasturdier,stockierframe,withsomemuscletonethankstopittacharacteristics.Mentally,youllbemoreambitious,competitive,driven,andsocialthankstopittaenergy,andattimes,evenquickertoanger,judgment,orimpatience.

Ifpittaispresentinthebody,lookforamoremediumbuildwithgoodmuscletoneandamorelaid-back,easygoingwayofbeing.Onthedownside,kaphaenergiescanhaveatendencytomake the normally work-hard, play-hard pittas lazier and lessmotivatedthantheydnormallybe.

Becausebothenergiesshare thewaterelements, thisdoubledosha should focus on foods that are astringent and drying,ratherthanoily,sweet,ormoist.

Pitta-kapha energies can stay in harmony better by theseasons:pacifyingpittainthehotweather,whilereducingkaphainthecold,dampwinterandspringmonths.

Kapha-VataReadaboutbothvataandkaphadoshastodeterminewhichtraitsresonatemostwithyou.Thatsaid,thiscombinationisntoftenseenbecausethesetwoenergiestendtobedirectoppositesinmanyways.Thinkabouttheenergeticandmobilenatureofthebutterfly-likevataenergycombinedwiththeslower,moresedentarytortoise-likekaphanature.

Ifyourevata-predominantinthebody,youlllikelyhavethethinnerframecombinedwiththechilled-out,peacefuldemeanorof thekaphaenergy.However,akapha-predominantbody typelends itself to a larger frame with potential for weight gain,combined with the more energetic, creative, and enthusiasticloveoflifefromthevatadosha.

In terms of diet, kapha-vatas should seek warm foodsbecause fire is a missing element in their constitution, andtheyreoften imbalancedbycold foods, coldweather,over-orunder-eating,andfasting.Becausethevataenergycausesyoutoeat fastwhilekapha tends towardemotionaleating,youll findthisdualdoshatendstorelyonconveniencefoods,likeempty-caloriejunkfoods.

HowtoBringYourDoshaintoBalanceThehealthofyourmind,body,andspiritbecomescompromisedwhenanyofthedoshasbecomeimbalanced,i.e.,excessiveoraggravated,whichiswhyitscriticaltokeepthemincheck.Theseimbalancesusuallyoccurbecauseofanumberoflifestylefactors,rangingfromyourenvironmenttoyourrelationshipstoyourdietandexerciseregimen.

The first step in bringing your dosha into balance isidentifying your dosha type. Learn to recognize typical causesandsymptomsofimbalanceforyourdosha.Thatway,whenlifebecomesoverwhelming,yourequicktospottheissuesandstarttheremediesthatwillworkforyourdoshatype.

HotVersusColdFoodsInAyurveda,foods,drinks,spices,andherbsaredeemedeitherhotorcold,meaningthattheycreateheatinyourbodywhenyouconsume

themorcoolingeffects.Thiscanrefertotemperatureforexample,colddrinkslikesmoothiesarecoolingwhilehotdrinkslikecoffeearewarmingoritcanrefertotheeffectstheyproduceinyourbody.Cayenne,forinstance,isspicyandstimulatingandthereforedialsuptheheatinyourbody.Theflavor,scent,andotherpropertiesofmint,ontheotherhand,inherentlycoolyourbody.Thesepropertiescanbeusedtonaturallybalancetheenergiesinyourbody.Sayyoureapittawhotendstorunhot;youllwantnaturallycoolingfoodswhenoutofbalance.

WarmUpVataImbalancesExcessstressusuallythrowsthevataenergyoutofwhack,makingyoufeeloutofcontrol,worried,anxious,andrestless.Youmayskipmealsandstarttoloseweight.Tobringthisdoshabackintobalance,itscriticaltopacify(orstabilize)throughfoodsthatmitigatetheexcess.Becausevataenergyisnaturallylight,dry,airy,andcool(thinkabouttheairybutterfly),choosefoodsthatareheavier,oilier,denser,andwarmertoachieveharmony.Whilevatasnaturallygravitatetowardpungent,bitter,andastringentfoods,thosearetheonesyoushouldavoidifimbalanced.Instead,optforsweet,salty,orsourfoodstopacifyyoursystemandkeepitgrounded,uplifted,andconfident.

CoolDownPittaImbalancesPittaimbalancesareoftenvisiblefirstintheskinwithinflammation,redness,itchypatches,orhotflushes,orwithinflammatoryphysicalandmentalissueslikeinfection,fever,anger,orulcers.Tobringthisdoshabackintobalance,itscriticaltopacify(orstabilize)throughfoodsthatmitigatetheexcessfire.Becausepittaenergyisnaturallyhotandintense(thinkaboutthefierytiger),choosefoodsthatarecooler,lighter,fresher,andmorerefreshingtoachieveharmony.Whilepittasnaturallygravitatetowardspicy,salty,pungent,orsouroptions

thatincreaseheatandinflammation,thosearetheonesyoushouldavoidifimbalanced.Instead,optforsweet,bitter,orastringentfoodstopacifyyoursystemandkeepyoucoolandcalm.Avoidcoffee,tea,chocolate,yogurt,animalproducts,andalcohol.

EvenOutKaphaImbalancesKaphaenergiesnaturallyincreaseduringcold-weathermonths,whichimpactshowweeat,howmuchactivityweget,andourmood,whichcontributestocolds,flu,andincreasedphlegm.Tobringkaphabackintobalance,itscriticaltopacify(orstabilize)throughfoodsthatmitigatetheexcesssluggishnessorapathy.Becausekaphaenergyisnaturallyslow,calm,andsensitive(thinkaboutthepeacefultortoise),choosefoodsthatarehotter,lighter,drier,andmorestimulatingtoachieveharmony.Whilekaphasnaturallygravitatetowardsweet,salty,orsouroptions,thosearetheonesyoushouldavoidifimbalanced.Instead,optforpungent,bitter,orastringentfoodstopacifyyoursystem,includingheatingspiceslikepeppers,ginger,cinnamon,cumin,andchiliesorlight,dry,andwarmfoods.Avoidcoolmealsordrinks,junkfoods,carbonateddrinks,redmeat,orhighlyprocessedoptions.

UnderstandingtheFoodGroupsAyurvedabreaksupfood,medicine,andpeopleintothreegunas:

Tamasic

Rajasic

Sattvic

They are associated with a dominant nature, specificcharacteristics,anduniquequalities.Thesegunasaresometimesreferred to as mind doshas. While you have all three gunaspresentinyourpersonalityandwaysofbeing,onecanbecomemore dominant than the other depending on diet, lifestyle,circumstances,andmore.

TamasicTamasiccharacteristicstendtobelaziness,insensitivity,ignorance,ordeceit.Thisincludesdry,distasteful,unpalatable,ortaintedfoods,suchasthosethatarehighlyprocessed,canned,outdated,frozen,orincompatible(e.g.,fishanddairy).Alcohol,redmeat,eggs,andfishfallintothiscategory.

Tamasic foods are said to be the basis of loweredconsciousnessdoubt,ignorance,negativity,andpessimism.

RajasicRajasiccharacteristicstendtobematerialism,afocusoninstantorsensoryindulgence,greed,passion,andspontaneity.Thiscategoryincludessalty,pungent,hot,dry,sour,andbitterfoods,suchasdeep-friedvegetablesorstimulatingspices.Overeatingalsoincreasesraja.

Rajasicfoodsaresaid tobe thebasisofmovement,motion,pain,andenergy.

SattvicSattviccharacteristicstendtobegentleness,sensitivity,patience,kindness,andtolerance.Thisincludesjuicy,sweet,light,flavorful,andenergy-producingfoodslikefreshfruitsand

vegetables,herbs,beans,spices,grains,nuts,andcompatiblefoods.

Becausethemindandbodyaresointricatelylinked,focusingonorincreasingconsumptionofcertaingunaactivitiesorfoodsover another can create imbalances in the mind that lead toexcesses in thebody.Later those imbalancescancausediseaseorotherhealth issues.Similarly, imbalances inyourdoshacanimpactyourmind.

Tomaximizehealthintodaysmodernworld,yourgoalistoeat as many sattvic foods as possible to increase that guna,supplemented with rajasic foods. Tamasic foods should beavoided as much as possible. Sattvic foods are said to be thebasisofelevatedconsciousness.

UnderstandingtheSixTastesTheAyurvedicdietincludessixdistincttastesthatenergeticallyimpactyourmindandbody,dependingonyourdoshatype:

Astringent

Bitter

Pungent

Salty

Sour

Sweet

Eachtasteeitheraggravatesaparticulardoshaorpacifiesit.OneoftheAyurvedicprinciplessays:Likeenergiescreatelikeenergies.Therefore,ifyouvegotanexcessofacertaintypeofenergy,say,thefierypitta,thenyoullaggravateorincreasethat

excess by adding pungent, sour, salty, or other heat-inducingflavors and ingredients.Conversely, sweet, bitter, or astringenttastesdecreaseexcesspittaenergyandbringyoursystembackintobalance.

Ayurveda recommendseatingall six tastes at everymeal toensurethatnotonlyisyourdoshaenergybalancedandsatisfied,but youre also maximizing vitamins, nutrients, and mineralsfrom a well-rounded diet. Youll see this principle in Indiancooking,withitsvarietyofspices,pastes,andchutneyspresentat every dinner. Remember thatmost foods, spices, and herbscontain more than one taste. For instance, turmeric can beastringent, bitter, and sweet; oranges are sour and sweet; andapplescanbeastringentandsweet.

BalancingtheTastes

Vata=sweet,sour,salty

Pitta=sweet,bitter,astringent

Kapha=pungent,bitter,astringent

GuidelinesandFoodSourcesForafullybalancedmeal,trytoincorporateasmanyofthesixtastesaspossible.Addmoreorlessofaparticulartastedependingonyourdoshaand/orimbalances.

AstringentUsethistobalancekaphaandpittabecauseitreducesinflammation.Toomuchcanthrowvataoutofwhack.Astringentfoodsincludeasparagus,lentils,cauliflower,

pomegranates,grapes,greenapples,andbeansbecauseoftheirtannins.

BitterUsethistobalancekaphaandpittabecauseitdetoxifiesyourorgans,cells,andsystems.Toomuchcanthrowvataenergiesoutofsortsandcausedigestivedistress.Bitterfoodsincludebroccoli,beets,celery,sprouts,leafygreenslikekale,andgreenandyellowvegetablesbecauseoftheiralkaloidorglycosidecontent.

PungentUsethistobalancekaphabecauseitstimulatessweatglandsandclearsyoursinuses.Toomuchcanthrowpittaandvataenergiesoutofsorts.Pungentfoodsincludecayenne,cloves,blackpepper,ginger,chilies,mustard,onions,andgarlicbecauseoftheiressentialoils.

SaltyUsethistobalancevatabecauseitstimulatesyourappetiteandenhancesflavorsinyourfoods.Toomuchcanthrowpittaandkaphaenergiesoutofsorts.Saltyfoodsincludesoysauce,fish,fishsauce,salt,andsaltedorcuredmeatsbecauseoftheirhighquantityofmineralsalts.

SourUsethistobalancevatabecauseitstimulatesyourappetiteandeasesdigestion.Toomuchcanthrowpittaandkaphaenergiesoutofsorts.Sourfoodsincludepickledoptions,vinegars,

tomatoes,alcohol,saladdressings,citrus,andberriesbecauseoftheirnaturalacidity.

SweetUsethistobalancevataandpittabecauseofitssoothing,satisfyingeffectonyourbodyandemotions.Watchhowmuchyouconsume,orfocusprimarilyonwholefruits,becausetoomuchleadstoweightgainandcanexacerbatethekaphadosha.Sweetfoodsincludehoney,rice,bread,grains,pasta,chicken,meat,dairy,sugar,andmolassesbecauseoftheirfat,protein,andcarbohydratecontents.

2BEVERAGES

___________Cardamom-MintWater

Clove-FennelRosewater

Ginger-BasilFizzyWater

Saffron-LemonSweetTea

Cumin-CilantroTeawithRosePetals

SpicyTurmeric-PepperTea

Cinnamon-AlmondChai

SpicedHoneyChaiwithStarAnise

VanillaCocoaChai

MintedMangoLassi

CARDAMOM-MINTWATERPREPTIME:5MINUTES/COOKTIME:5TO10MINUTES

Cardamomisconsideredtridoshic,whichmeansitsgreatforbalancingalldoshatypes.Feelfreetoadjustthisrecipebyaddingspicesthatsupportyourparticulardosha.Prepareandsipthroughouttheday.

8cupswater

1handfulmint

cupfennelseeds

cupcardamomseeds

1.Inalargepot,boilthewater.

2.Addthemint,fennelseeds,andcardamomseeds,andturnofftheheat.

3.Steepasthewatercools.

4.Enjoyatroomtemperature.

VATA

1

SERVING

SEASONS:FALL/WINTER

TASTES:PUNGENT,SWEET

Vatascanaddcinnamonsticksformoredigestiveaid.

Pittascanaddmorefennelandminttoaidincooling.Drinkatroomtemperatureorslightlychilled,nothot.

Kaphascanaddgingerorlemonzestformoreupliftingflavor.

Tip:Strainoffthespicesforlighterflavororleaveinasyousipthroughoutthedayforstrongerflavor.

CLOVE-FENNELROSEWATERPREPTIME:5MINUTES/COOKTIME:5TO10MINUTES

Cloves,fennel,androsepetalsareexcellentforcoolingthefierypropertiesofthepittadosha.Thesweetrosepetalandspicyredclovescentsswirltogethertocreateanintoxicatingaroma.Prepareandsipthroughouttheday.

8cupswater

1handfulrosepetals

cupfennelseeds

cupredcloves

1.Inamediumpot,boilthewater.

2.Addtherosepetals,fennelseeds,andredcloves,andturnofftheheat.

3.Steepasthewatercools.

4.Enjoyatroomtemperature.

PITTA

1SERVING

SEASONS:ALLSEASONS,ESPECIALLYSUMMER

TASTES:BITTER,SWEET,ASTRINGENT

Vatascansubstitutemintandcinnamonsticksformoredigestiveaidandaddhoney.

Pittascanaddmoreofanyofthespicestoaidincooling.Besuretodrinkatroomtemperatureorslightlychilled,nothot.

Kaphascanaddgingerorlemonzestformoreupliftingflavorandhoneytosweeten.

MindfulnessTip:Activateallyoursenseswhenyoueat.Noticethebright,vibrant

colorsinyoursalad,inhalethearomasofthedifferentfoodsonyourplate,listentothecrunchasyoucutintoacrispyvegetable,feelthetexturesofingredientsasyouchew,andnoticethedifferentflavorsonyourtongue.

GINGER-BASILFIZZYWATERPREPTIME:5MINUTES

Lemon,ginger,andbasilaregreatforrejuvenatingandupliftingthemind,body,andspirit,particularlywhenpairedwithaneffervescentsparklingwater.Ginger-BasilFizzyWateralsomakesarefreshingalternativetosugar-packedlemon-limesodaorgingerale.

1(2-inch)gingerknob,peeled

Juiceof1lemon

tocuprawhoney,dependingonyourtastes

8cupssparklingwater(canuseflavored)

Freshbasilsprigs,forgarnish

1.Inablender,blendtheginger,lemonjuice,andhoneyuntilwellcombined.

2.Pourafewtablespoonsofthemixtureintoaglass,thenfilltheglasswiththesparklingwater.

3.Addmoremixturetotaste,garnishwiththebasil,andenjoy.

KAPHA

1SERVING

SEASONS:ALLSEASONS,ESPECIALLYSPRING

TASTES:ASTRINGENT,PUNGENT,SOUR,SWEET

Vatascangarnishwithmintformoresupportandusestillwater,ratherthansparkling.

Pittasshouldhalvetheamountofgingerandhoney,garnishwithmint,andalternatebetweensparklingwaterandflat.

Kaphascanaddgingerorlemonzestformoreupliftingflavor.

AyurvedicLifestyleTip:Avoideatingfishwithmilkoryogurt,whichcreatestoxinsinthebody,accordingtoAyurvedicprinciples.

SAFFRON-LEMONSWEETTEAPREPTIME:3MINUTES/COOKTIME:10MINUTES

Thisisanicetwistonthewarmlemonwatermanydetoxesorcleansesadviseasawaytostartyourday.Extraspicesgivethisteamoredepthandprovideadditionaldoshabalance.

5cupswater

1tablespooncardamomseeds

teaspoonsaffron

1tablespoonfennelseeds

Zestof1lemon

1tablespoonrawhoney

1.Inamediumpot,boilthewater,cardamomseeds,saffron,fennelseeds,andlemonzestfor5minutes.

2.Removefromtheheatandletstandforanother5minutes.

3.Stirinthehoneyandserve.

VATA

24SERVINGS

SEASONS:AUTUMN/WINTER

TASTES:ASTRINGENT,PUNGENT,SOUR,SWEET

Vatascanaddmoreofanyofthespicesformoresupport.

Pittasshouldhalveoromitthehoney.Freshlemonshouldbeusedsparingly,soconsiderhalvingthezest.

Kaphascanaddgingerformoreupliftingflavorandgolighteronthehoney.

TimesavingTip:Investinalabelmakeranduseittomarkstorageboxes,incabinettrays,andshelvingbins.Nexttimeyourehuntingforabandage,extensioncord,orrarelyusedkitchengadget,youllknowexactlywheretolook.

CUMIN-CILANTROTEAWITHROSEPETALSPREPTIME:3MINUTES/COOKTIME:10MINUTES

Pittadoshaswilllovethecalmingnatureofthisflavorfultea.Whilethespicesbelowaretridoshic,youcanvarytherecipebyaddingspicesandherbsthattargetyourparticularenergies.

5cupswater

3tablespoonscuminseeds

3or4rosepetals

cupfreshcilantroleaves

1.Inamediumpot,boilthewater,cuminseeds,rosepetals,andcilantrofor5minutes.


3.Straintheteaintocupsandserve.

PITTA

24SERVINGS

SEASON:SUMMER

TASTES:ASTRINGENT,BITTER,PUNGENT,SOUR,SWEET

Vatascanaddmoreofanyofthespicesformoresupport.

Pittascanincreaseanyoftheingredientsasdesired.

Kaphascanomittherosepetalsandaddgingerandclovesformoreupliftingflavorandhoneyforsweetness.

MindfulnessTip:Stopeatingwellbeforeyourefull.Ittakes20minutestodigestfood,sobemindfulofyourpace.Themoreslowlyyoueat,themoreeasilyyouwillbeabletodiscernwhenyouretrulysatisfied.

SPICYTURMERIC-PEPPERTEAPREPTIME:8MINUTES/COOKTIME:10MINUTES

Althoughdecaffeinated,thiszestyteamakesafantasticalternativetoyourmorningcoffee,thankstoatrifectaofzestywarmingspices:ginger,blackpeppercorns,andcloves.Makeanotherbatchintheafternoonforamiddaypick-me-upforthemind,body,andspirit.

5cupswater


1tablespooncardamomseeds

1tablespoonblackpeppercorns

teaspoonsaffron

1teaspoonturmeric

2tablespoonscloves

1tablespoonrawhoney

1.Inamediumpot,boilthewater,ginger,cardamomseeds,peppercorns,saffron,turmeric,andclovesfor5minutes.


3.Stirinthehoneyandserve.

KAPHA

24SERVINGS

SEASONS:LATEWINTER/SPRING

TASTES:ASTRINGENT,BITTER,PUNGENT,SOUR,SWEET

Vatascansubstitutemintforthesaffron.

Pittascansubstitutefennel,peppermint,andstaranisefortheginger,blackpeppercorn,andcloves.

Kaphascanincreasethegingerformoreupliftingflavorandgolighteronthehoney.

AyurvedicLifestyleTip:Moisturizeyourbodyusingoils,suchasolive,coconut,ormustardseed,insteadoflotion.Massagingtheoilintoyourskinrejuvenatesmuscles,increasescirculation,reducesfatigue,andincreaseshydration.

CINNAMON-ALMONDCHAIPREPTIME:8MINUTES/COOKTIME:10MINUTES

Almondmilkworksbeautifullyinthistwistontraditionaldairy-basedchai.Withallthewarm,deliciousspices,youwonttastethedifference.Itsalsoeasiertodigestwithoutthedairy.

4cupswater

6cardamompods,crushed

4cloves

3staranisepods

2cinnamonsticks

1(1-inch)gingerknob

Pinchsalt

1cupalmondmilk

1teaspoonrawhoney

1.Inamediumpot,boilthewater,cardamom,cloves,staranise,cinnamon,ginger,andsaltfor5minutes.


3.Stirinthealmondmilkandhoney.

4.Strainthechaiintoacupandenjoy.

VATA

1SERVING

SEASON:FALL

TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY,SOUR,SWEET

Vatascanaddfennelformoredigestivesupportandusecowsmilk.

Pittascansubstitutefennelandpeppermintforthegingerandclovesandcanomitorreducethehoney.Theycanalsosubstitutehemp,rice,orsoymilkforthealmondmilk.

Kaphascangolighteronthehoney.

TimesavingTip:Premeasuretheingredientsinyourmealstostreamlinecooking.Thispreventsyoufromgettingsidetrackedwhilepreparingfood,overlookingormismeasuringingredients,orbecomingstressed.Allthisequalslesstimeslavingoverthestoveandmoretimeenjoyingwhatyouvemade.

SPICEDHONEYCHAIWITHSTARANISEPREPTIME:8MINUTES/COOKTIME:10MINUTES

Forlazywinterdaysorcool,dampspringmornings,warmupwiththisinvigoratingcomfortfoodinacup.Itsgotallthekickakaphaneedstogetupandmovingonidle,cold-weathermornings.

4cupswater


4cloves

3staranisepods

2cinnamonsticks

1(1-inch)gingerknob


1teaspoonblacktea

1cupalmondmilk

1teaspoonrawhoney

1.Inamediumpot,boilthewater,cardamom,cloves,staranise,cinnamon,ginger,fennelseeds,andblackteafor5minutes.


3.Stirinthealmondmilkandhoney.


KAPHA

1SERVING

SEASONS:WINTER/EARLYSPRING


Vatascanaddfreshmintformoredigestivesupportandomittheblacktea.

Pittascanomitorreducetheblacktea,staranise,ginger,andhoney.Instead,trysaffron,peppermint,orfreshbasil.Theyshouldalsosubstitutehemp,rice,coconut,orsoymilkforthealmondmilk.

Kaphascangolighteronthehoney.

MindfulnessTip:Smellyourfoodasitscookingandwhileyoueattokeepyourselfinthemoment.Plus,aromaticandflavorfulscentscantrickyourbrainintothinkingyouvealreadyeaten,soyouultimatelyfeelfullersoonerandeatlessthisway.

VANILLACOCOACHAIPREPTIME:8MINUTES/COOKTIME:10MINUTES

Vanilla,cocoa,andcoconutmakethissweetsummertimetreatawonderfulcoolantforthepittaenergies.Servethischaiwarm,notscaldinghot,toavoidheatingthebodyandfuelingthepittanature.

4cupswater


1or2vanillabeans

1cinnamonstick


1cupcoconut,rice,soy,orhempmilk

3tablespoonscacaonibs

1.Inamediumpot,boilthewater,cardamom,vanilla,cinnamon,andfennelseedsfor5minutes.


3.Stirinthecoconutmilkandcacaonibs.


PITTA

1SERVING

SEASON:SUMMER

TASTES:BITTER,PUNGENT,SWEET

Vatascansubstitutealmondmilkforthecoconutmilk.

Pittascanaddatouchofmaplesyruptosweeten.

Kaphascansubstitutealmondmilkforthecoconutmilkandaddatouchofrawhoneytosweeten.

AyurvedicLifestyleTip:Boosthydration,preventhairloss,andreinvigorateyourmoodwithanoilmassageforyourhairandscalp.Rubolive,coconut,ormustardseedoilsintoyourhairandscalpfortwotothreeminutes,thenleaveinovernightforultraconditioning.

MINTEDMANGOLASSIPREPTIME:3MINUTES

Thisdigestifmakestheperfectendingtoameal,aneasylightbreakfast,oraquickmiddaypick-me-up.Whileplainyogurtisntrecommendedforkaphaandpittadoshas,almondandcoconutmilksorsoyyogurtareidealalternatives.

1mango,peeledandpitted

1cupplainorsoyyogurt

3cupswater

1handfulfreshmint

1.Inablender,blendthemango,yogurt,water,andmintuntilsmooth.

2.Pourinto2glassesandserve.

VATAPITTAKAPHA

2SERVINGS

SEASONS:ALLSEASONS

TASTES:PUNGENT,SOUR,SWEET

Vatascanaddatouchofseasalt.

Pittascansubstitutesoyyogurtorcoconutmilkforyogurtandaddapinchofsaffron,rosewater,orfennel.

Kaphascansubstitutesoyyogurtandaddgratedginger,redchiliflakes,orblackpeppercorns.

TimesavingTip:Thereshouldbeoneplacethatholdsyourcalendar,whetheritsanold-schoolplannerorschedulerorahigh-techtablet,smartphone,orcomputer.

3BALANCEDBREAKFASTS

___________SpicedOatmealwithAlmondsandFlaxseed

RoastedCoconut-SesameOatswithCherries

Vanilla-AlmondCreamofWheatwithMangoes

Tahini-HoneyPuffswithCinnamonPears

WarmHazelnutGranolawithYogurt

Pistachio-BananaPancakeswithCardamom

Blueberry-LemonCorncakeswithHoney

HerbedFrittatawithSpringPeasandArugula

EggWhiteScramblewithMushrooms,Asparagus,andCilantro

Orange-DateBreakfastSmoothie

Almond-DatePowerShake

Watermelon-MintPowerBreakfast

Strawberry-PeachMorningShake

PomegranateDetoxSmoothiewithSunflowerandGinger

StewedAppleswithGingerandClove

SPICEDOATMEALWITHALMONDSANDFLAXSEEDPREPTIME:2MINUTES/COOKTIME:13MINUTES

Warmstovetopoatmealistheperfectwake-me-upbreakfastforheat-seekingvatatypes.Althoughthisrecipeisidealforfallandwinter,vatascanmakethisyear-roundbyupdatingitwithfreshfarmersmarketfruitsthatsupportthisdosha.

1cupoats

3cupscowsmilk(or1:1ratioofwaterandmilk)

teaspoongroundcardamom

teaspoongroundcinnamon

teaspoongroundginger

1banana,sliced

1tablespoonchoppedalmonds

2teaspoonsflaxseed

Honey,forsweetening

1.Inasmallsaucepan,bringtheoats,milk,cardamom,cinnamon,andgingertoaboil.Simmerfor4to5minutes.

2.Addthebananaandthealmonds.

3.Simmerforanadditional4to5minutes,untilthefruitandthemilkareabsorbed.

4.Removefromtheheatandtopwiththeflaxseed.

5.Addthehoneytosweetenasdesiredandserve.

VATA

2SERVINGS

SEASONS:ALLSEASONS

TASTES:ASTRINGENT,PUNGENT,SWEET


Pittascansubstitutealmondmilkforcowsmilkaswellascreamofwheatfortheoatmealand/oraddpitta-balancingfruitlikefigs,mangoes,raisins,orprunes.Theyshouldalsoomitthegingerandgoeasyonthehoney.

Kaphascansubstitutebuckwheatsoakedovernightinalmondmilkandaddmoreginger.

MindfulnessTip:Whenyourestressed,inhaletothecountofthreeandexhaletothecountofsix.Noticeyourbreath,theexpansionofyourlungs,andthesoundofairtravelingintoyourbody.Thiskeepsyoupresentwhilecalmingyouatthesametime.

ROASTEDCOCONUT-SESAMEOATSWITHCHERRIESPREPTIME:3MINUTES/COOKTIME:20MINUTES

Pittaslovethestimulating,satisfying,nourishingpropertiesofoatmealtheperfectstarttoademanding,competitiveday.Thewarmtemperaturescanbeaggravatingtothepittaenergy,sointhesummer,servethiscoolorroomtemperatureratherthanstraightfromthestove.

1cupoats

3cupsalmondmilk

cupunsweetenedcoconutflakes

cupsesameseeds

1cupcherries,halvedandpitted

1.Inasmallsaucepan,bringtheoatsandalmondmilktoaboil.

2.Turndowntheheatandsimmeruntilthealmondmilkisabsorbedintotheoats,about15minutes.

3.Inasmallskilletovermediumheat,drytoastthecoconutflakesandsesameseedsuntiltheybrown,about1to2minutes.

4.Removefromtheheat.

5.Whentheoatmealisfinished,topwiththecoconut,sesameseeds,andcherriesandserve.

PITTA

2SERVINGS

SEASON:SUMMER

TASTES:ASTRINGENT,BITTER,SALTY,SOUR,SWEET

Vatascansubstituteheavierfruitslikefigsordatesforthecherries.

Pittascanaddextracoconutflakesorcherries.

Kaphascanswitchoutthecoconutflakesforcacaonibs,berries,orhoney.

AyurvedicLifestyleTip:ConsistentdailyexerciseisfundamentaltoanAyurvediclifestyletowardoffdisease,improveimmunity,balancemood,combatstress,andincreaseflexibilityandmobility.Yogaisoneoption,butwalking,strengthtraining,andothercardiovascularandmuscleconditioningworkoutscount,too.

VANILLA-ALMONDCREAMOFWHEATWITHMANGOESPREPTIME:2MINUTES/COOKTIME:6MINUTES

Whenoutsidetemperaturesbeginsoaring,pittapersonalitiescangetequallyheated.Trybalancingthosestrongemotionswithfoodthatsnourishingtoyourhunger,nurturingtoanymercurialemotions,andsoothingtoyourinternaldemands.

1cupsalmondmilk

2tablespoonsvanillaextract

2tablespoonsmaplesyrup

2cupscreamofwheat

2tablespoonschiaseeds

1tablespoongroundcinnamon

1mango,peeled,pitted,anddiced

1.Inamediumsaucepanovermediumheat,bringthealmondmilk,vanilla,andmaplesyruptoaboil.

2.Reducetheheattolowandaddthecreamofwheat.

3.Simmeruntilthickened,about2to3minutes.

4.Sprinklewiththechiaseeds,cinnamon,andmangoandserve.

PITTA

24SERVINGS

SEASON:SUMMER

TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY,SWEET

Vatascansubstitutecowsmilkinplaceofalmondmilkformoreprotein.

Pittascanaddmoremangoesorcinnamon.

Kaphascanaddmolassesorhoneytosweeten.

TimesavingTip:Squeezelemons,limes,ororangesintoyouricecubetraysandfreeze.Oncefrozen,transferthemtoaplasticbagforstorage,andyouvegotready-to-use,one-tablespoonservingsofcitrus.Simplytossthemintorecipesasyouneedthem.

TAHINI-HONEYPUFFSWITHCINNAMONPEARSPREPTIME:3MINUTES/COOKTIME:3MINUTES

Pungent,sticky,warm,andstick-to-your-ribshearty,thisbreakfastsoothes,stimulatesenergy,andkick-startsstaminaallinonebowl.Playaroundwiththemilkoptionsdependingonyourdoshatype,andchangeupthefruitsdependingonwhatsavailablenearyou.

2cupsalmondorricemilk

1pear,peeled,cored,andsliced

1tablespoongroundcinnamon

2tablespoonstahini

1tablespoonrawhoney

2cupspuffedricecereal

1.Inasmallsaucepanovermediumheat,heatthealmondmilk.

2.Inasmallbowl,dustthepearsliceswiththecinnamonandsetaside.

3.Whenthemilkiswarm,addthetahiniandhoneytothemilkandstirtocombine.

4.Inamediumbowl,pourthemixtureoverthecereal.

5.Topwiththecinnamon-dustedpearsandenjoy.

KAPHA

1SERVING

SEASON:SPRING


Vatascansubstitutemangoesorapricotsforthepears.

Pittascanomitorreducethehoney.

Kaphascanaddfreshgratedgingerforevenmoresupport.

MindfulnessTip:Doyouhaveasongthatinstantlyputsasmileonyourfaceoraspringinyourstep?Ifso,keepitonstandby.Whenthingsgethecticatworkorhome,cueupyoursongandsingalong.Thiswillgetyououtofthefunkandbacktothepresent.

WARMHAZELNUTGRANOLAWITHYOGURTPREPTIME:10MINUTES/COOKTIME:15MINUTES

Homemadegranolaiseasierthanyoumightthink,anditisidealforallthreedoshasbecauseitcanbecustomizedtoyourtastepreferences,energyneeds,andseason.Vatasneedtoavoidaddingdriedfruit,butmostotherfruitsandspicesworkwell.

1cupsoats

cupalmondmilk

1tablespoonsmaplesyrup

1tablespoonsflaxseed

1tablespooncoconut,almond,oroliveoil

1teaspoongroundcardamom

1teaspoongroundcinnamon

cupchoppedhazelnuts

cupchoppedfreshdatesorfigs(notdried)

2cupsplainyogurt

1.Preheattheovento400F.

2.Inamediumbowl,stirtogethertheoats,almondmilk,maplesyrup,flaxseed,oil,cardamom,cinnamon,hazelnuts,anddatesuntilwellcombined.

3.Onabakingsheet,spreadthemixtureandbakeuntilgolden,about15to20minutes.

4.Servewarmwiththeyogurt.

VATA

24SERVINGS

SEASON:FALL



Pittascansubstitutepumpkinseedsforthehazelnutsandsoymilkinsteadoftheyogurt.Serveroomtemperatureratherthanhotfromtheoven.

Kaphascanadddriedfruitandservewithsoymilkinsteadoftheyogurt.

PISTACHIO-BANANAPANCAKESWITHCARDAMOMPREPTIME:5MINUTES/COOKTIME:10MINUTES

Heavy,sweet,andsuretosticktoyourribs,thishealthypancakerecipegivesvatatypesalltheenergytheyneedtostarttheday.Cardamomistridoshic,andtheflourscaneasilybesubstitutedtoaccommodatetheotherdoshas.

1teaspoonbakingpowder


teaspoongroundginger


teaspoongroundnutmeg

1cupchoppedpistachios

2tablespoonsbrownsugar

2cupsspeltflour

1banana

1teaspoonvanillaextract

2cupslow-fatmilk

2tablespoonsbutter,melted

2tablespoonsbutterorcoconutoilforcooking

Molasses,fortopping

1.Inasmallbowl,mixthebakingpowder,cardamom,ginger,cinnamon,nutmeg,pistachios,brownsugar,andflour.

2.Inamediumbowl,mashthebanana,thenmixinthevanilla,milk,andbutter.

3.Whiskuntilwellblended.

4.Addthedryingredientstothewetandstirtocombine.

5.Inagriddleovermediumheat,meltthebutterorcoconutoil.

6.Ladletocupofthebatterontothegriddleandcookuntilonesideisbrown,about2minutes(thebatterwillbubble).Then,useaspatulatoflip.

7.Cooktheothersideforanother2minutes,oruntilbrown.

8.Usingthespatula,movethepancaketoaplate.

9.Repeatwiththeremainingbatter.

10.Servewiththemolasses.

VATA

24SERVINGS

SEASONS:FALL/WINTER

TASTES:ASTRINGENT,PUNGENT,SALTY,SWEET

Vatascanaddlemonzestandsalt.

Pittascanswitchthespeltflourtobarley,oat,orwheatflourandaddalmondsanddates.Theycanalsousecoconutoilinsteadofbutterandomitthewarmingspiceslikeginger,cinnamon,andnutmeg.Wateroralmondmilkcanbeusedinsteadofthelow-fatmilk.

Kaphascanswitchthespeltflourtocornorbuckwheatflouraswellasaddberriesandblackpepperforanenergyboost.Theycanalsousealmondoilinsteadofbutter,andwateroralmondmilkcanbeusedinsteadofthelow-fatmilk.

MindfulnessTip:Thinkabouttimeswhenyounormallyzoneout,likewalkingthedog,brushingyourhair,ordoingthedishes.Nexttimeyoudothatactivity,noticewhatyoufeel,see,hear,orsmellinthemoment.Walkingthedog,youfeelyourfeetinyourshoesoryourhandonaleash,yousmellthefreshair,youheartrafficdrivingbyorthebreathofyourdogassheruns.Stayingalerttoyourexperienceasithappenskeepsyouinthemoment.

BLUEBERRY-LEMONCORNCAKESWITHHONEYPREPTIME:8MINUTES/COOKTIME:5MINUTES

Kaphaslovetheircomfortfood.Tostaybalanced,youhavetoincorporatesomeingredientsthatinspire,excite,andmotivateyourmind,body,andspirit.Thisisespeciallytrueduringthelatewinterandearlyspringmonths,notoriousforcold,dampweather.

3eggs

1cupbuttermilkorgoatsmilk

1cupcornmeal

1cupcornflour

Zestof1lemon

teaspoonsalt

teaspoonbakingsoda

1teaspoonsbakingpowder

2tablespoonsbrownsugar

1cupblueberries

2tablespoonscoconutoil

Molassesorhoney,forsweetening

1.Inasmallbowl,whisktheeggswiththebuttermilk.

2.Inamediumbowl,mixtogetherthecornmeal,cornflour,lemonzest,salt,bakingsoda,bakingpowder,andsugar.

3.Addtheegg-buttermilkmixtureintothedryingredientsandstirgently.Addtheblueberries.

4.Inalargeskilletovermediumheat,heatthecoconutoil.Whenhot,spoon-cupdollopsofbatterintothepanandcookuntilbubblesformonthebatterandthesideisbrowned,about3minutes.

5.Usingaspatula,flipandcookuntiltheothersideisbrowned,about2minutes.

6.Servewithhoneyormolasses.

KAPHA

24SERVINGS

SEASON:SPRING

TASTES:ASTRINGENT,PUNGENT,SALTY,SOUR,SWEET

Vatascansubstituteoatflourforthecornflourandusericeorwheatflourinplaceofthecornmealtominimizethecorn.

Pittascansubstitutecherriesfortheblueberriesandomitthelemonzest.


HERBEDFRITTATAWITHSPRINGPEASANDARUGULAPREPTIME:3MINUTES/COOKTIME:12MINUTES

Eggsprovidejustenoughwarmth,heaviness,andfueltosupporttheenergeticvataenergies.Makethishealthierbyaddinganassortmentoffreshfarmersmarketvegetablescooked,ofcourse.

8eggs

cupshavedParmigiano-Reggianocheese

4cupschoppedarugula

2cupsspringpeas(canusesugarsnappeasorEnglishpeas,shelled)

cupmixedfreshherbs(basil,cilantro,oregano,thyme)

Seasalt

Freshlygroundblackpepper

2tablespoonsbutterorcoconutoil,divided

1onion,diced

1garlicclove,minced

Freshspringpeasandarugulatogarnish

1.Inasmallbowl,whisktheeggswiththecheese,arugula,peas,andherbs.Seasonwiththesaltandpepper.

2.Inalargepanovermediumheat,melt1tablespoonofbutter.Addtheonionsandgarlic,andcookfor2minutes.

3.Pourintheeggmixtureandcookuntiltheeggsbegintoset,about5to8minutes.

4.Usingaspatula,lifttheeggssotheuncookedpartsflowtothepanandcookfor2minutes.

5.Inasmallerpan,heattheremaining1tablespoonofbutter.

6.Putthesmallerpanoverthelargerpanthatscookingtheeggsandfliptheeggsintothesmallerpan.

7.Cooktheothersideuntilbrowned,about3minutes.

8.Garnishwithfreshpeasandarugula,ifdesired.

VATA

46SERVINGS

SEASON:FALL


Vatascanaddmoreherbsoratouchmoreseasalttofinish.

Pittascanswitchtoeggwhites,omitthecheese,andincorporatemoreastringentherbslikeparsley,saffron,fennelfronds,anddill.

Kaphasshouldeateggssparingly.Ifyouindulge,addagrindofextrablackpepperforsomezing.

EGGWHITESCRAMBLEWITHMUSHROOMS,ASPARAGUS,ANDCILANTROPREPTIME:3MINUTES/COOKTIME:8MINUTES

Thisversatilerecipecontainsingredientsthatareeasytofindallyearround.Besuretomixitupinthesummerwhenfierypittasneedextrasupporttobalancetheheatwithfreshfarmersmarketvegetablesandherbs.

2tablespoonsbutterorcoconutoil

bunchasparagus,trimmedanddiced

1cupchoppedmushrooms

1cupfreshcilantro,chopped

8eggs,whitesonly

Seasalt

Freshlygroundblackpepper

1.Inalargeskilletovermediumheat,meltthebutterandaddtheasparagus,mushrooms,andcilantro.

2.Sautfor2to3minutes.

3.Addtheeggwhitesandscrambleuntilfullycooked,about4to5minutes.

4.Seasonwiththesaltandpepper.

PITTA

4SERVINGS

SEASON:SUMMER


Vatascanaddmorecilantroorsaltorsomebasil,thyme,spinach,tomatoes,oronion.

Pittascanaddmoreastringentherbslikeparsley,saffron,fennelfronds,anddill.

Kaphasshouldeateggssparingly.Ifyouindulge,addanextragrindofblackpepperforsomezing.

AyurvedicLifestyleTip:Home-cookedmealsaremoreconducivetoahealthylifestylebecauseyourebetterabletocontrolyouringredientsandcreateapeaceful,calm,enjoyablesettingthatallowsyoutofocusonthemealandyourdinnercompanions.

ORANGE-DATEBREAKFASTSMOOTHIEPREPTIME:5MINUTES

Thesuper-demanding,ultracompetitiveneedacoolingyetpowerfulwaytostartthedaytofueltheirfirewithoutpushingthemoutofbalance.Acoldsmoothieisjustwhatthedoctorordered.

1cupalmondorcoconutmilk

1orange,peeled

2cupskale

6dates,pitted


1.Inablender,blendthealmondmilk,orange,kale,dates,andflaxseeduntilsmooth.

2.Pourintoaglassandenjoy.

PITTA

1SERVING

SEASON:SUMMER


Vatascansubstitutecowsmilkforthealmondorcoconutmilkandabananafortheorange.Warmthemilkonthestovetoppriortoblendingforawarmershake.

Pittascanaddicecubestotheblenderforextracooling.

Kaphasshouldusealmondorricemilkandaddhoneyormaplesyruptosweeten.Warmthealmondorricemilkonthestovetoppriortoblendingforawarmershake.

TimesavingTip:Packyourbags(gym,work,school,ortravel)thenightbeforeyouneedthem.Notonlywillyoustreamlineyourmorning,youllalsobelesslikelytoforgetsomethingandmorelikelytocreateastress-freea.m.

ALMOND-DATEPOWERSHAKEPREPTIME:3MINUTES/COOKTIME:3MINUTES

Youdontneedfancyproteinpowdersorexpensiveingredientstomakeapowershakeathome.Thisrecipegetsitsproteinfrommilkandalmonds,plusanenergyboostfromdatesandbanana.

2cupsskimmilk

12pitteddates

1banana

cuprawalmonds

1.Inasmallsaucepanovermediumheat,heatthemilk.

2.Inablender,blendthemilk,dates,banana,andalmondsuntilsmooth.

3.Pourintoglassesandserve.

VATA

24SERVINGS

SEASONS:SPRING/SUMMER

TASTES:SALTY,SWEET

Vatascanaddapinchofseasaltorflaxseedformoresupport.

Pittasshouldservethisshakecooloratroomtemperatureandsubstitutealmondorcoconutmilkforthecowsmilk.

Kaphasshouldsubstitutealmondorsoymilkforthecowsmilkplusturmeric,ginger,cinnamon,orotherwarmingspices.

MindfulnessTip:Resistthetemptationtocompareyourselftosomeoneelse,

whetherinsuccess,looks,ormaterialpossessions,asdoingsopreventsyoufrombeingabletocelebrateyourownlife.Whenyoufindyourselfnoticingwhatsomeoneelsehasthatyoudont,checkinwithyourself.Iftheresastepyoucantakerightnowtomoveyourselfclosertoagoal,takeit.Otherwise,takeamomenttocelebrateonethingyouloveaboutyourselftobringyoubacktothemoment.

WATERMELON-MINTPOWERBREAKFASTPREPTIME:5MINUTES

Thisnaturallyprotein-packedsmoothieisultrarefreshing,too,thankstotheadditionofjuicywatermelonandupliftingmintleaves.Itstheperfectkickstartwhenyouneedsomethingfast,easy,andenergizingwithouttheheavinessofatypicalsmoothie.

3cupswatermelon,seededandchopped

5or6mintleaves

cupalmondmilk

2tablespoonsalmondbutter

1to2cupsicecubes

1.Inablender,blendthewatermelon,mint,almondmilk,almondbutter,andicecubesuntilsmooth.


PITTA

1SERVING

SEASON:SUMMER

TASTES:ASTRINGENT,PUNGENT,SALTY,SWEET

Vatascansubstitutecowsmilkforthealmondmilkandabananafortheorange.Omittheicecubesandwarmthealmondmilkonthestovetoppriortoblendingforawarmershake.

Pittascanaddextraicecubestotheblenderformorecooling.

Kaphasshouldusepeaches,berries,ormangoinsteadofthewatermelon.Theyshouldalsousealmondorricemilkandaddhoneyormaplesyruptosweeten.Omittheicecubesandwarmthealmondmilkpriortoblendingforawarmershake.Consideradding

cinnamonorgroundgingerforzest.

AyurvedicLifestyleTip:BoostyourimmunesystemandsidestepfluseasonwithoutahitchbygettingenoughvitaminC.Ayurvedicmedicinerecommendsamalaki,avitaminC-packedherbthatrestoresyourvitality.Lookforitinpowderformathealthfoodstores.

STRAWBERRY-PEACHMORNINGSHAKEPREPTIME:5MINUTES/COOKTIME:3MINUTES

Thiswarmtakeonatypicalsmoothiehasallthesweetnesskaphadoshascravewiththespicesthatwillgetthemupandmoving.Keepthingsinterestingbymixingupthespicesandfruitstomaximizeseasonalityandflavorexcitement.

cuprice,soy,oralmondmilk

cupfigs,pitted

1peach,pitted

1cupstrawberries

1teaspoonflaxseed

teaspoonturmeric

teaspoongroundnutmeg


1.Inasmallsaucepanovermediumheat,heatthericemilk.

2.Inablender,blendthemilk,figs,peach,strawberries,flaxseed,turmeric,nutmeg,andcinnamonuntilsmooth.


KAPHA

1SERVING

SEASON:SPRING


Vatascanusecowsmilkformoreprotein.

Pittascansubstitutecherriesforthestrawberriesandavocadoormangoforthepeach.Theyshouldalsousecoldmilk,notwarmed,andconsideraddingicecubestotheblenderforextracoolinginthesummermonths.

Kaphascanaddgingerforevenmoresupport.

TimesavingTip:Whenmakingspiceblends,pastes,orsaladdressings,doubleortripletherecipe,seal,andstoreinthefridgeforusethefollowingweek.Mostrecipeswilllasttwotothreeweeks,dependingontheingredientsandhowwellyousealit.

POMEGRANATEDETOXSMOOTHIEWITHSUNFLOWERANDGINGERPREPTIME:5MINUTES

Thespringandfalltransitionmonthsareagreattimetodetoxbyusingantioxidant-rich,detoxifyingfruitsandspicestokick-startyourmetabolismandgetyourbodyreadyforthenewseason.Thisrecipeisperfecttobalancekaphawhenyouneedthemostsupport.

1apple,coredandsliced

1cuppomegranatejuice

cuppomegranateseeds

cupsunflowerseeds


1teaspooncoconutoil

1teaspoonrawhoney

teaspoonturmeric



1.Inablender,blendtheapple,pomegranatejuice,pomegranateseeds,sunflowerseeds,ginger,coconutoil,honey,turmeric,cinnamon,andcardamomuntilsmooth.


KAPHA

1SERVING

SEASON:SPRING


Vatascansubstitutemangoesandmangonectarforthepomegranateseedsandthepomegranatejuice.

Pittascansubstitutecherries,avocado,orfigsfortheapple.Theyshouldalsoomitthegingerandconsideraddingicecubestotheblenderforextracoolinginthesummermonths.

Kaphascanaddgingerforevenmoresupport.

AyurvedicLifestyleTip:Whenyouwake(andbeforeyourmorningcupofcoffee),drinkaglassofwarmwaterwiththejuiceofalemontopreventtoxinbuildupinyoursystem,ridyourdigestivetractofimpurities,andkeepyourenergychannelsflowing.Tootart?Tryateaspoonofhoneyinroom-temperaturewaterinstead.

STEWEDAPPLESWITHGINGERANDCLOVEPREPTIME:5MINUTES/COOKTIME:8MINUTES

Stewedapplesspikedwithmetabolism-boostinggingerandclovesmakeanidealwaytostartthedayinthecoolmonths.Theyrealsofantasticasanaccompanimenttocornmealpancakes,buckwheat,creamofwheat,oroatmeal.TrythemwiththeBlueberry-LemonCorncakeswithHoney(here).

2tablespoonsalmondorcornoil

2or3apples,peeled,cored,andchopped

2tablespoonsmincedfreshginger

10wholecloves

cupricemilk

1.Inamediumsaucepanovermediumheat,heattheoilandcooktheapplesfor3to4minutes.

2.Addtheginger,cloves,andmilkandcookuntiltheappleissoft,about3to4minutes.

3.Removetheclovesandserve.

KAPHA

2SERVINGS

SEASON:SPRING

TASTES:ASTRINGENT,PUNGENT,SALTY,SOUR,SWEET

Vatascansubstitutepeachesorplumsfortheapples.

Pittascansubstitutemintandcinnamonforthegingerandclove.


MindfulnessTip:Focusonwhatmakesyouhappywhenyoufindyourselfupset.Emotionsarejustyourreactionstoeventsorsituations,oftenonesthatarenthappeningrightnow.Instead,takethatmomenttoremindyourselfofwhatismakingyouhappynow.Isitthefriendyourehavingcoffeewith?Yourchildsinginginthenextroom?Thesmellofcoffeebrewinginyourpot?

4BAKEDGOODS

___________NuttyFigGranolaBarswithCacaoNibs

ChewyHoneyApricotBars

Sesame-MaplePowerSnacks

Orange-ChocolateZucchiniMuffins

SavoryScallion-PumpkinSeedMuffins

BlackPepperSnackCakeswithLemonZest

Sun-DriedTomatoandPoppySeedBiscuits

GarlicScallionCornbread

No-CornCornbreadwithThyme

ZestyLemon-GingerScones

StovetopGarlic-CorianderNaanwithSeeds

FennelChapatiwithSeaSalt

CurriedOnionChapati

Fennel-PistachioChapati

NUTTYFIGGRANOLABARSWITHCACAONIBSPREPTIME:10MINUTES/COOKTIME:20MINUTES

Granolabarsdonthavetobeunhealthy.Thisversioncontainshealthyflours,antioxidant-richspices,andavarietyofnutsandfruits,plustheysatisfyyoursweettooththankstotheadditionofsuperfoodcacaonibs.

cupoatflour

cupwheatflour

1teaspoonbakingpowder



cupbrownsugar

teaspoonsalt

teaspoonorangezest

cupalmondmilk

3freshfigs,chopped

cuppistachios,chopped

cupcacaonibs


2.Inamediumbowl,mixtheoatflour,wheatflour,bakingpowder,cinnamon,cardamom,brownsugar,andsalt.

3.Mixintheorangezestandthealmondmilkandstiruntilblended.

4.Addthefigs,pistachios,andcacaonibsandstir.

5.Inagreasedbakingpan,pourinthebatterandbakefor15to20minutes.

6.Cool,cutintobars,andserve.

VATA

46SERVINGS

SEASON:FALL


Vatascanaddapinchofsaltandasqueezeoflemonjuice.

Pittascansubstitutewheatandbuckwheatfloursandaddapinchofsaffron.

Kaphascansubstitutespeltandryefloursanddoa1:1combinationofoatstobuckwheat.Theycanalsoaddgratedgingerandadroportwooffreshchilijuiceorapinchofcayenne.

CHEWYHONEYAPRICOTBARSPREPTIME:8MINUTES/COOKTIME:18MINUTES

Vataswilllovethissnackrecipewhentheweatherturnschilly,butitsalsoafantasticgo-tointhesummer,whenapricotsareinseason.Denserfruits,likeapricots,figs,ordates,workbestinlieuofdriedfruitsforvatas.Feelfreetoexperimentifyoureanotherdosha.

2cupsoats

cupfreshapricots,figs,ordates,chopped

cupchoppedpistachios

cupshreddedcoconut


cupalmondbutter

cup,plus2tablespoonshoney

1tablespooncoconutoil

teaspoonsalt


2.Inasmallskilletovermediumheat,drytoasttheoatsuntilgoldenbrown,about1to2minutes.

3.Inalargebowl,combinetheoats,apricots,pistachios,coconut,andflaxseed.

4.Inasmallsaucepanovermediumheat,bringthealmondbutter,honey,coconutoil,andsalttoaboilforabout1minute,stirringconstantly.

5.Addtheheatedmixturetotheoatsandstirtocombine.

6.Pressthebatterintoasquarebakingpanandbakeuntilgoldenbrown,about10to12minutes.

7.Cool,cutintosquares,andserve.

VATA

46

SERVINGS

SEASONS:SUMMER/FALL

TASTES:ASTRINGENT,BITTER,SALTY,SWEET

Vatascanaddapinchofextrasaltandadashofcinnamon.

Pittascansubstitutesunflowerorpumpkinseedsforthepistachiosandhalvethehoney.

Kaphascansubstitutecupofcacaonibsfortheshreddedcoconu

The Easy Ayurveda Cookbook_ an - Rockridge Press

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