Kitchari
Kitchari
Kitchari means mixture, usually of two grains.
kitchari with fewer ingredients is particularly nourishing and easy to digest.
Vegetables such as zucchini, asparagus, sweet potato
For Vata or Kapha conditions: add a pinch of ginger powder
For Pitta: leave out the mustard seeds
Ingredients
1/2 cup basmati rice
1 cup mung dal (split yellow)
6 cups (approx.) water
1/2 to 1-inch ginger root, chopped or grated
A bit of mineral salt (1/4 tsp. or so) 2 tsp.
Ghee 1/2 tsp.
coriander powder 1/2 tsp.
cumin powder 1/2 tsp.
whole cumin seeds 1/2 tsp.
Mustard seeds 1/2 tsp.
Turmeric powder 1 pinch asafoetida (hing) Handful of fresh cilantro leaves 1 and 1/2 cups assorted vegetables (optional)
Preparation
Carefully pick over rice and dal to remove any stones. Wash each separately in at least 2 changes of water. Add the 6 cups of water to the rice and dal and cook covered until it becomes soft about 20 minutes. While that is cooking, prepare any vegetables that suit your constitution. Cut them into smallish pieces. Add the vegetables to the cooked rice and dal mixture and cook 10 minutes longer. In a separate saucepan, sauté the seeds in the ghee until they pop. Then add the other spices. Stir together to release the flavors. Stir the sautéed spices into the cooked dal, rice, and vegetable mixture. Add the mineral salt and chopped fresh cilantro and serve.
Teas For Each Constitution
Vata Tea — equal parts ground ginger, cumin, and coriander Pitta Tea — equal parts ground cumin, coriander, and fennel Kapha Tea — equal parts ground ginger, cinnamon, and a pinch of clove
Ayurveda and An Ancient Food in Modern Times
Kitchari is basic to the Ayurvedic way of life. Composed of basmati rice and mung dal, it has as many variations as there are cooks who prepare it. A one-pot dish, kitchari originates in the Asian subcontinent and has references dating back thousands of years. The skillful use of spices and vegetables can produce balancing effects for the three bodily doshas. It has many qualities but being quick and easy to prepare makes it a popular dish for almost every lifestyle. Basmati rice and mung dal together create a balanced food that is a good protein combination and is tridoshic. This complete food is easy to digest and gives strength and vitality. It nourishes all the tissues of the body. Kitchari is the preferred food to use when fasting on a mono-fast or while going through cleansing programs such as panchakarma. Kitchari is excellent for detoxification and de-aging of the cells. Lifestyle choices are one of the basic tenets of Ayurveda and diet is an important part of a healthy lifestyle.
Vegetable Rice
Vegetable Rice
Masala Rice (Vegetable Spiced Rice)
Serves 4 to 5 This versatile dish is ideal for late spring or early summer. It’s also a delicious dish that cooks quickly, at the end of a long day. Doshic Notes Vata = Pitta = Kapha =
Ingredients
2 cups basmati rice 1/2 cup zucchini, chopped 1/2 cup green beans, chopped 1/2 cup fresh peas (carrots, potatoes, cauliflower, or broccoli may be substituted according to the constitution) 1/2 tsp cumin seeds 1/2 tsp black mustard seeds 1/4 tsp turmeric 1 pinch asafoetida (hing) 2 pinches salt 12 – 14 cloves, whole 1-inch piece of fresh ginger, peeled and diced fine 2 cinnamon sticks, broken into small pieces 6 – 10 bay leaves 10 cardamom pods, whole 1 pinch cayenne 3 cloves garlic, chopped fine 1/2 cup ghee 1 Tbs coconut, shredded 1/2 cup cilantro, fresh, chopped (divided use) 1 lime
Preparation
Wash the rice two times. Wash and chop vegetables. Put the chopped ginger and ¼ cup of the cilantro in a blender with coconut and ½ cup of water. Blend until liquid. Heat the ghee in a 3-quart saucepan and add the mustard seeds, cumin seeds, turmeric, and hing, and cook until the mustard seeds pop. Then add the cloves, bay leaves, cardamom, and cinnamon. Heat until the spices are fragrant then pour in the blended mixture. Add the garlic and salt, and then cook until the garlic browns slightly. Stir in the vegetables and rice, mixing thoroughly. Add cayenne. Pour in 5 cups of water and bring to a boil. Turn down the heat to a simmer and cover loosely. Cook until the vegetables are tender and the rice is cooked for about 18 to 20 minutes. Turn this out into a serving dish and squeeze fresh lime juice over it. Sprinkle chopped cilantro and coconut over the top before serving.
Sweet Rice
Sweet Rice
Serves 6
Cooking with Saffron
Saffron is sweet, astringent, and bitter to taste, heating with a sweet vipaka (post-digestive effect). It is balanced for all three doshas, easy to digest, and helps food allergies. Medicinal Uses: Very effective for migraine-type headaches. It can be effective in revitalizing the blood, circulation, and the female reproductive system. Doshic Notes Vata = Pitta = Kapha =
Ingredients
1 generous pinch of saffron 1 Tbs water 1 1/2 cups basmati rice 3 Tbs ghee or unsalted butter 4 bay leaves 7 bits of cinnamon bark (about 1 heaping teaspoon) 7 cloves, whole 1/2 tsp salt 7 cardamom pods, whole 4 cups hot water
Preparation
Soak the saffron in 1 tablespoon of water for at least 10 minutes.
Wash and rinse the rice twice. Drain.
Heat a pot over medium heat and add the ghee. Then add the bay leaves, cinnamon, cloves, salt, and cardamom, and mix well for a minute. Turn the heat to low, add the rice and sauté in the spices for 2 minutes.
Pour in the hot water and the soaked saffron and bring to a gentle boil. Boil uncovered for 5 minutes. Then turn down the heat to medium and partially cover.
Continue to boil gently for another 5 minutes, stirring once or twice to keep it from sticking.
Turn the heat to low, fully cover, and simmer until tender, about 10 minutes.
Sometimes at the end of a long day, comfort food can be soothing and relaxing. The simplicity of steamed vegetables and saffron rice can take the stress off and set you up for an evening of respite.
Carrot Sabzi
Carrot Sabzi
Carrot Subzi
Serves 4
The Qualities of Carrots
Carrots have many qualities—sweet, bitter, pungent, heating, light, and sharp. For pitta, go easy on the chili, garlic, mustard seeds, and thing, and eat in moderation. Cooked carrots are sweet and heated with a pungent vipaka, so this recipe is particularly balanced for vata and Kapha.
Medicinal Uses:
Good food for hemorrhoids, water retention, and blood building. It is an excellent brain tonic and aids deep thinking.
Doshic Notes Vata =
Pitta =
Kapha =
Ingredients
4 cups carrots 1 small handful fresh cilantro, chopped
1/2small green chili, chopped
1 and 1/2 inch ginger, fresh, finely chopped
2 cloves garlic, chopped
2 Tbs coconut, shredded, unsweetened
1/2 cup water
1 Tbs ghee
1/2 tsp black mustard seeds
1/2 tsp cumin seeds
1 pinch hing
1/4 tsp salt
Preparation
Wash and grate the carrots medium fine.
Put the cilantro, chili, ginger, garlic, coconut, and water in a blender and blend on high until liquid.
Heat a pot on medium and add the ghee, mustard seeds, cumin seeds, and hing. When the seeds pop, add the blended mixture and salt, then brown very slightly.
Stir in the carrots, cover, and cook on medium heat until just tender, about 10 minutes.
Stir occasionally.
Cauliflower and Potato Subji
Cauliflower and Potato Subji
Cauliflower and Potato Subji
Serves 4 Once the veggies are chopped, this dish comes together pretty quickly and is a bit of a twist on delicious comfort food. Doshic Notes Vata – Pitta – Kapha –
Preparation
4 cups cauliflower and potato, mixed 1 medium-sized tomato, chopped 1 1/2 inch piece of fresh ginger, peeled and diced fine 2 Tbs unsweetened, shredded coconut 1/4 cup fresh cilantro leaves, chopped 1/2 cup water 5 curry leaves, fresh or dried 3 Tbs safflower oil 1 tsp black mustard seeds 1/2 tsp cumin seeds 1 pinch asafoetida (hing) 1/2 tsp masala powder 1/4 tsp turmeric 1/4 tsp salt 4 cups water
Ingredients
Wash the vegetables. Peel the potatoes. Cut the vegetables into bite-sized pieces. Put the ginger, coconut, cilantro, and 1/2 cup water in a blender and mix until liquefied. Set aside. Heat a deep frying pan on medium and add the oil, cumin seeds, mustard seeds, and hing. Stir until the seeds pop. Then add the blended mixture, masala powder, turmeric, and salt. Brown slightly and add the cauliflower, potato, and tomato. Stir until all ingredients are mixed. Pour in the 4 cups of water, cover, and cook until just soft.
Should be eaten in moderation by vata. The mustard seeds, hing, and turmeric help take away the rough qualities of cauliflower.
Red Beets
Red Beets
Serves 4 We tend to think of root vegetables as food for the autumn season. They are grounding and calming in the vata-provoking fall season. This simple recipe brings together two nutritious, sattvic foods that nourish and bring energy to the body. They can be enjoyed throughout the fall and winter seasons. Red beets are sweet and heating, carrots are sweet, astringent, and heating. Beets are a blood-producing food, whereas carrots aid digestion and cleanse the stomach and intestines. The sweet quality of the sugar cools and lightens the dish, mitigating the heating properties somewhat. Beets and carrots are good for vata and Kapha, but their heating quality, eaten in excess, may increase pitta. Doshic Notes Vata – Pitta + – Kapha –
Ingredients
1 bunch small to medium organic beets, peeled and sliced thin (try also golden beets) 4 to 5 organic carrots, peeled and sliced thin 1/2 to 3/4 cup water 2 Tbs Sucanat® or raw sugar 1/2 to 1 tsp curry powder 2 Tbs ghee salt
Preparation
Using a cast iron skillet, warm the ghee and stir in the sugar until it dissolves. Add the water and vegetables. Over medium heat, bring to a boil and allow the veggies to cook for 12 to 15 minutes, stirring occasionally. Add the curry powder and salt. Let this mixture continue to cook gently for another 5 minutes as the vegetables begin to glaze and the mixture thickens. Serve with your favorite dal soup and Basmati rice or a light couscous salad for a balanced meal.
The Qualities of Daikon Radishes
The Qualities of Daikon Radishes
The Qualities of Daikon Radishes
Radish is pungent and heated with a pungent vipak. It is digestive and relieves gas.
Medicinal Uses A good food for constipation, hemorrhoids, and heart conditions. Radish has a diuretic action and is useful for kidney stones While not used much in American dishes, white radish is used throughout Asia in cooking as well as in raw dishes and as a pickled condiment.
With the change of seasons from winter to spring, it can be helpful to get Kapha moving without increasing pitta too much. Doshic Notes Vata – Pitta + Kapha +
Ingredients
4 cups white radish, grated 2 Tbs safflower oil 1& 1/2 tsp black mustard seeds 1 & 1/2 tsp cumin seeds 1 tsp turmeric 1 pinch hing 1 small green chili, chopped 1 tsp salt
Preparation
Wash the radish and grate medium-fine. Rinse the grated radish twice. Heat a frying pan on medium and add the oil, then the mustard seeds, cumin seeds, hing, turmeric, chili, and salt. Stir until the seeds pop. Add the radish and mix well. Cover and cook on medium-low heat until tender, about 12 minutes. Excellent for digestion
Corn Soup
Corn Soup
Corn soup is good breakfast food. Corn Soup balances all three doshas, but its long-term effect is drying for vata. So vata can eat occasionally and pitta in moderation. The cilantro helps remove some of the heat for pitta. Medicinal uses: This is good food for people with high cholesterol or who are suffering from obesity as long as they cook it without the ghee. Doshic Notes Vata = Pitta = Kapha =
Ingredients
5 cobs of fresh corn 5 cups water 1-inch piece of fresh ginger, peeled and chopped fine 1 Tbs. heaping cilantro leaves chopped 1/4 cup water 2 Tbs. ghee 1 tsp cumin seeds 1/4 tsp. black pepper 1 pinch of salt
Preparation
Cut the corn off the washed cobs to make about 4 cups. Put the corn in a blender with 2 cups of water and blend until creamy. Pour into a bowl and set aside. Now put the ginger, cilantro, and 1/4 cup water into the blender and liquefy for 1 minute. Heat a soup pot on medium heat and add the ghee and cumin seeds. When the seeds pop, add the blended spices, blended corn, and black pepper. Add the rest of the water and mix well. Boil gently until tender, about 15? 20 minutes, uncovered. Stir occasionally. Add salt just before serving. Garnish with cilantro leaves and black pepper to taste.
Turmeric Pickle
Turmeric Pickle
Serves 4
Healing Properties of Turmeric
Fresh turmeric root, but inside it can be red or deep yellow. The red is called kumkum and is considered sacred. Only the yellow root is used in cooking and medicinally.
Turmeric is the best medicine in Ayurveda. It cures the whole person.
Turmeric is pungent, bitter, astringent, and heated and has a pungent vipaka.
Turmeric can be used by all doshas. It does stimulate vata but doesn’t aggravate it or cause an imbalance.
Turmeric helps digestion, maintains the flora of the intestine, reduces gas, has tonic properties, and is an antibiotic.
Turmeric can be used for cough, sty, diabetes, hemorrhoids, cuts, wounds, burns, and skin problems.
It helps reduce anxiety and stress. Doshic Notes Vata Pitta Kapha
Ingredients for Pickle
1 cup fresh turmeric roots
3 Tbs oil 1 tsp
Black mustard seeds 1 pinching,
1 tsp pickle masala powder
2 pinches of salt
Pitta should use less hing and less mustard seed.
Preparation
Wash thoroughly and dry the turmeric roots thoroughly.
Peel and chop very fine. Heat the oil and add the mustard seeds and hing. Stir until the seeds pop. Cool and pour over the chopped turmeric. Add the pickle masala powder and salt.
Stir well. Cover and store in the refrigerator. Keeps for up to 1 month.
Keep the spoon and everything dry. The water will cause fermentation and the pickle will spoil.
Eat in minimal quantities with the meal.
Peach Chutney (High Potassium )People with High blood pressure and kidney function issues should control eating this chutney)
Serves 4 to 6 A fresh peach should be soft to the touch and eaten over the sink because it is so juicy. According to Ayurveda, peaches are good for those who suffer from loss of appetite due to excess heat in the system. This can come from any type of high pittas such as fever or a bladder infection but can be from something as simple as the annual end-of-the-summer rise in heat within the body. Peaches will calm excess vata or wind, but excess can increase Kapha or mucous. When in season, eating two or three peaches a week is good for everyone. Peaches can be used in a fruit salad with nuts or seeds. They can also be used with cooked vegetables so here is an easy peach chutney recipe. Doshic Notes Vata :: – Pitta :: +- Kapha :: +-
Ingredients
3/4 cup water, hot 1 cup maple syrup 3 Tbs. tahini (or almond/peanut butter) 1/2 tsp. salt 2/3 cup ghee 1 tsp. freshly squeezed lemon, lime, or orange juice
CHAI (Tea)
CHAI (Tea)
Teas For Each Constitution (It's Chai Time)
Black Tea for two cups.
Water in a pan around one full cup
adds ingredients as mentioned below as per your Prakriti in cold water. turn the gas on and place a lid on top of the pan till water is boiled. Add 2 tea bags or 1/2 a teaspoon of loose black tea. Give two minutes of high heat when you see the color is dark brown. Add milk, and keep it on low heat for a couple of minutes when you see the color is brown then raise the heat, give the boil and enjoy your chai.
Sugar or jaggery (as per taste) ( Diabetic patients please control)
Milk as per your taste or choice.
Some people prefer not to add milk.
Vata Tea — equal parts ground ginger, cumin, and coriander
Pitta Tea — equal parts ground cumin, and coriander( Avoid coriander seeds in regular chai), add fennel and Carom seeds( Ajwain)
Kapha Tea — equal parts ground ginger, cinnamon, and a pinch of clove