Ayurveda Cookbook For Two Heal Yourself

Ayurveda Cookbook
for two
Heal Yourself, Increase Your Energy and Lose
Weight With 100 Ayurvedic Recipes. You are
What You Eat.
ZACHARY MIGHT
© Copyright 2019 by Zachary Might
All rights reserved.
Table of Contents
Introduction
Chapter 1 Breakfast Recipes
Roasted Coconut-Sesame Oats With Cherries
Vanilla-Almond Cream Of Wheat With Mangos
Cinnamon Pears With Tahini-Honey Puffs
Hazelnut Granola With Yogurt
Pistachio Pancakes
Corncakes With Honey
Herbed Frittata With Peas
Mushrooms, Asparagus, And Egg White Breakfast
Breakfast Smoothie
Strawberry-Peach Morning Shake
Pomegranate Detox Smoothie
Chapter 2 Baked Goods
Nutty Fig Granola Bars
Honey Apricot Bars
Maple-Sesame Power Snacks
Zucchini Muffins
Scallion Pumpkin Seed Muffins
Lemony Snack Cakes
No-Corn Cornbread
Lemon-Ginger Scones
Garlic Cornbread
Curried Onion Chapati
Fennel-Pistachio Chapati
Chapter 3 Soups, And Stews
Asparagus Soup With Scallions And Basil
Bean And Vegetable Soup
Pumpkin And Lentils Soup
Carrot Soup With Almonds
Artichoke, Beans, And Quinoa Soup
Brussels Sprouts, Miso, And Adzuki Beans Stew
Squash Chickpea And Coconut Milk Stew
Polenta And Fava Bean Stew
Eggplant Stew With Toasted Coconut
Lentil-Cauliflower Stew
Chapter 4 Vegetables, Grains, And Legumes
Spiced, Lemon Asparagus
Stir-Fried Okra
Leftover Rice With Garlicky Greens
Cashews And Mint Basmati Rice
Spiced Quinoa With Lemon
Spiced Couscous With Coriander
Smoked Paprika Flavored Black Beans
Mediterranean White Beans
Red Beans With Scallions And Sesame
Chickpeas With Artichokes And Fried Sage
Chapter 5 Main Dishes
Herbed Spaghetti With Green Beans
Garlic And Onion Spaghetti With Parmesan And Walnuts
Arugula Pomegranate Spaghetti
Spicy Asian Noodles With Sesame And Asparagus
Sweet-Spicy Tofu Bowl With Bell Peppers
Tofu With Tomatoes And Chilies
Tofu Stir-Fry With Curry Leaves
Couscous With Cherry, Almond, And Greens
Quinoa And Tofu Bowl
Tofu And Broccoli Stir-Fry
Tofu And Swiss Chard With Pumpkin Seeds
Chickpeas And Potatoes With Tamarind
Curried Chickpeas With Cilantro
Ayurvedic Matar Paneer
Spicy Coconut Lentils With Mint
Chapter 6 Desserts Recipes
Minty Peach Compote
Sugar Poached Pears With Orange Zest
Carrot Halwa With Pistachios
Cacao Date Balls
Chewy Coconut Balls With Pepitas
Banana Ice Cream With Almonds
Nutty Blueberry Fig Ice Cream
Saffron Vanilla Chia Pudding
Berry Chocolate Chia Pudding
Almond Chocolate Avocado Pudding
Leftover Basmati Rice Pudding
Almond Pumpkin Pudding
Chapter 7 Chutneys, Sauces, And Dressings
Date And Ginger Chutney
Apple Chutney With Mustard Seeds And Star Anise
Onion-Tomato Chutney
Garlicky Tahini Dressing With Cumin
Sesame Ginger Dressing
Lemon Yogurt Dressing
Creamy Avocado Pasta Sauce
Garlicky Alfredo Sauce
Cilantro-Mint Mango Salsa
Almond-Cilantro Pesto
Conclusion
Introduction
Ayurveda is an ancient practice with roots that goes back over 5,000
years. With the help of the Ayurveda cookbook, you will discover that
Ayurveda cooking has never been easier or tastier. The Ayurvedic diet
is a time-tested and widely acknowledged method for restoring your
body’s natural balance and promoting optimal health. This cookbook
addresses wellness, happiness, and balance via the time-honored
principles of Ayurveda. Recipes are designed to balance all
constitutions. So no prior Ayurveda experience is necessary.
This Ayurvedic recipe book is a guide to creating quick, tasty, and
balanced meals, combining the ancient wisdom of Ayurveda with
practical steps for the modern cook. This book provides easily
understood guidance for anyone looking to experience Ayurvedic
practices for a balanced life of wellness without stress. This book
includes more than 70 recipes for healthful living, prepared from
ingredients easily available in the West. The easy recipes are deeply
nourishing and fully satisfying for all constitutions. The concepts and
recipes in this book increase vitality and optimize well-being. Harness
the balancing powder of ancient Ayurveda tradition with this
cookbook.
Chapter 1
Breakfast Recipes
ROASTED COCONUT-SESAME OATS WITH
CHERRIES
Hands-on time: Time to cook: Servings:

3 minutes 20 minutes 2
Ingredients
Oats – 1 cup
Almond milk – 3 cups
Unsweetened coconut flakes – ½ cup
Sesame seeds – ¼ cup
Cherries – 1 cup, halved and pitted
Method
1. Bring the milk and oats to a boil in a saucepan.

2. Turn down the heat and simmer for 15 minutes, or until the
milk has absorbed.
3. Dry toast the sesame seeds and coconut flakes in a skillet for 2
minutes, or until brown. Remove from heat.
4. Top the oatmeal with sesame seeds, coconut, and cherries,
and serve.
PITTA
VANILLA-ALMOND CREAM OF WHEAT WITH
MANGOS

Ingredients
Almond milk – 1 ½ cups

Vanilla extract – 2 Tbsp.
Maple syrup – 2 Tbsp.
Cream of wheat – 2 cups
Chia seeds – 2 Tbsp.
Ground cinnamon – 1 Tbsp.
Mango – 1, peeled, pitted and diced
Method
1. Bring the maple syrup, vanilla, and almond milk to a boil in a

saucepan.
2. Lower the heat and add the cream of wheat.
3. Simmer for 2 to 3 minutes, or until thickens.
4. Sprinkle with cinnamon, chia seeds, and mango.
5. Serve.
PITTA
CINNAMON PEARS WITH TAHINI-HONEY
PUFFS

Ingredients
Almond or rice milk – 2 cups

Pear – 1, peeled, cored, and sliced
Tahini – 2 Tbsp.
Raw honey – 1 Tbsp.
Puffed rice cereal – 2 cups
Method
1. In a saucepan, heat the almond milk.

2. In a bowl, dust the pear slices with cinnamon and set aside.
3. Add the tahini to the warm milk, and add honey to the milk
and stir to combine.
4. In a bowl, pour the mixture over the cereal.
5. Top with cinnamon-dusted pears and enjoy.
KAPHA
HAZELNUT GRANOLA WITH YOGURT

Ingredients
Oats – 1 1/3 cups

Almond milk – ¼ cup
Maple syrup – 1 ½ Tbsp.
Flaxseed – 1 ½ Tbsp.
Coconut oil – 1 Tbsp.
Ground cardamom – 1 tsp.
Ground cinnamon – 1 tsp.
Chopped hazelnuts – ¼ cup
Chopped fresh dates or figs – ¼ cup
Plain yogurt – 2 cups
Method
1. Preheat the oven to 400F.

2. In a bowl, stir together almond milk, oats, flaxseed, maple
syrup, oil, cinnamon, cardamom, hazelnuts, and dates until
combined.
3. Spread the mixture on a baking sheet and bake for 15 to 20
minutes, or until golden.
4. Serve warm with yogurt.
VATA
PISTACHIO PANCAKES

Ingredients
Baking powder – 1 tsp.

Ground cardamom – ½ tsp.
Ground ginger – ½ tsp.
Ground cinnamon – ½ tsp.
Ground nutmeg – ½ tsp.
Chopped pistachios – 1 cup
Brown sugar – 2 Tbsp.
Spelt flour – 2 cups
Vanilla extract – 1 tsp.
Low-fat milk – 2 cups
Butter – 2 Tbsp. melted
Butter or coconut oil for cooking – 2 Tbsp.
Molasses for topping
Method
1. In a bowl, mix flour, brown sugar, pistachios, nutmeg,
cinnamon, ginger, cardamom, and baking powder.
2. In another bowl, add the milk, butter, and vanilla and mix.
3. Gently add the flour ingredients to the butter-milk
ingredients and mix.
4. In a pan, melt the butter or coconut oil.
5. Ladle 1/8 cup of the batter onto the pan and cook 2 minutes
on each side, or until browned on both sides.
6. Repeat with the remaining batter.
7. Serve with molasses.
VATA
CORNCAKES WITH HONEY

Ingredients
Eggs – 3
Buttermilk or goats milk – 1 cup
Cornmeal – 1 cup
Corn flour – 1 cup
Zest of 1 lemon
Salt – ¼ tsp.
Baking soda – ½ tsp.
Baking powder – 1 ½ tsp.
Brown sugar – 2 Tbsp.
Blueberries – 1 cup
Molasses or honey for sweetening
Method
1. In a bowl, add the buttermilk and eggs and whisk.

2. In another bowl, mix the corn flour, cornmeal, lemon zest,
salt, baking soda, baking powder, and sugar.
3. Add the wet mixture into the dry mixture and stir gently. Add
the blueberries.
4. Heat the coconut oil in a skillet over medium heat.
5. Spoon a ¼ cup of batter into the pan and cook ٣ minutes, then
flip and cook ٢ minutes more.
6. Serve with honey or molasses.
KAPHA
HERBED FRITTATA WITH PEAS

Ingredients
Eggs – 8
Shaved Parmigiano-Reggiano cheese – ½ cup
Chopped arugula – 4 cups
Spring peas – 2 cups
Mixed fresh herbs – ¾ cup (thyme, oregano, cilantro, basil)
Sea salt and ground black pepper
Coconut oil or butter – 2 Tbsp. divided
Onion – 1 diced
Garlic – 1 clove, minced
Fresh spring peas and arugula to garnish
Method
1. In a bowl, whisk the herbs, peas, arugula, cheese, and eggs.

Season with salt and pepper.
2. Melt 1 tbsp. butter in a pan over medium heat. Add the garlic,
and onions and cook for 2 minutes.
3. Pour in the egg mixture and cook for 5 to 8 minutes, or until
set. Lift the eggs with a spatula, so the eggs cook evenly.
4. Heat the remaining 1 tbsp. butter in another pan.
5. Flip the eggs in the other pan and cook the other side until
browned, about 3 minutes.
6. Garnish with fresh peas and arugula. Serve.
VATA
MUSHROOMS, ASPARAGUS, AND EGG
WHITE BREAKFAST

Ingredients
Butter or coconut oil – 2 Tbsp.

Asparagus – ½ bunch, trimmed and diced
Chopped mushrooms – 1 cup
Fresh cilantro – 1 cup, chopped
Eggs – 8, whites only
Sea salt and ground pepper to taste
Method
1. In a skillet, melt the butter.

2. Add the cilantro, mushrooms, and asparagus.
3. Sauté for 2 to 3 minutes.
4. The pour in the egg whites. Cook until fully cooked.
5. Season with salt and pepper and serve.
PITTA
BREAKFAST SMOOTHIE

Ingredients
Almond or coconut milk -1 cup

Orange – 1, peeled
Kale – 2 cups
Dates – 6, pitted
Flaxseed – 2 Tbsp.
Method
1. Blend everything in a blender until smooth.

2. Serve.
PITTA
STRAWBERRY-PEACH MORNING SHAKE
Hands-on time: 5 minutes Time to cook: 3 minutes Servings: 1
Ingredients
Almond milk – ½ cup

Figs – ½ cup, pitted
Peach – 1, pitted
Strawberries – 1 cup
Flaxseed – 1 tsp.
Turmeric – 1/8 tsp.
Ground nutmeg – 1/8 tsp.
Ground cinnamon – 1/8 tsp.
Method
1. In a skillet, heat the milk.

2. In a blender, blend the cinnamon, nutmeg, turmeric, flaxseed,
strawberries, peach, figs, and milk.
3. Pour into a glass and enjoy.
KAPHA
POMEGRANATE DETOX SMOOTHIE

Ingredients
Apple – 1 cored, and sliced

Pomegranate juice – 1 cup
Pomegranate seeds – ¼ cup
Sunflower seeds – ½ cup
Ginger knob – 1 (1-inch), peeled
Coconut oil – 1 tsp.
Raw honey – 1 tsp.
Turmeric – 1/8 tsp.
Ground cinnamon – 1/8 tsp.
Ground cardamom – 1/8 tsp.
Method
1. In a blender, blend the cardamom, cinnamon, turmeric,

honey, coconut oil, ginger, sunflower seeds, pomegranate
seeds, pomegranate juice, and apple until smooth.
2. Pour into a glass and enjoy
KAPHA
Chapter 2
Baked Goods
NUTTY FIG GRANOLA BARS

Ingredients
Oat flour – ½ cup

Wheat flour – ½ cup
Ground cardamom - ½ tsp.
Brown sugar – ½ cup
Salt – ¼ tsp.
Orange zest – ½ tsp.
Almond milk – ¾ cup
Fresh figs – 3, chopped
Pistachios – ½ cup, chopped
Cacao nibs – ½ cup
Method

2. Mix wheat flour, oat flour, baking powder, cinnamon,
cardamom, brown sugar, and salt in a bowl.
3. Mix in the orange zest and almond milk and stir until
blended.
4. Add the cacao nibs, pistachios, and figs and stir.
5. In a greased baking pan, pout in the batter and bake for 15 to
20 minutes.
6. Cool, cut into bars and serve.
VATA
HONEY APRICOT BARS

Ingredients
Oats – 2 cups
Fresh apricots, figs, or dates – ½ cup, chopped
Chopped pistachios – ½ cup
Shredded coconut – ½ cup
Almond butter – ½ cup
Honey – ¼ cup, plus 2 Tbsp.
Salt – ¼ tsp.
Method

2. Dry toast the oats in a skillet for 2 minutes, or until golden
brown.
3. In a bowl, combine flaxseed, coconut, pistachios, apricots,
and oats.
4. In a saucepan, bring the coconut oil, honey, almond butter,
and salt to a boil for 1 minute. Stirring constantly.
5. Add the heated mixture to the oats and stir to combine.
6. In a square baking pan, press the batter and bake for 10 to 12
minutes, or until golden brown.
7. Cool, cut into squares and serve.
VATA
MAPLE-SESAME POWER SNACKS

Ingredients
Oats – 2 cups
Figs or dates – 1 cup, chopped
Chopped almonds – ¾ cup
Shredded coconut – 1 cup
Whey protein – ¾ cup
Ground nutmeg – 1 Tbsp.
Salt – ¼ tsp.
Bananas – 3
Maple syrup – ¼ cup
Coconut oil – ¼ cup
Water – ¼ cup
Sesame seeds – ½ cup
Method

2. In a bowl, stir together the coconut, almonds, figs, oats, whey
protein, flaxseed, nutmeg, and salt.
3. In another bowl, mash the bananas, almond butter, maple
syrup, vanilla, coconut oil, and water. Add more water if
needed.
4. Add the wet mixture to the oats, and stir to combine. Mix in
the sesame seeds.
5. Press the batter into a baking pan and bake for 20 minutes, or
until golden.
6. Cut into squares, and serve.
VETA
ZUCCHINI MUFFINS

Ingredients
Coconut oil spray

Oat or barley flour – 2 cups
Salt – ½ tsp.
Ground fennel – 1 tsp.
Ground cardamom - 1 tsp.
Egg – 1
Brown rice syrup – ¾ cup
Zest and juice of 1 orange
Applesauce – ½ cup
Grated zucchini - 1 cup
Carob chips – 1 cup
Apple – 1, grated
Sunflower seeds – ½ cup
Method

2. Use a coconut oil spray to grease a muffin tin.
3. In a bowl, stir together cinnamon, ground fennel, cardamom,
salt, baking soda, baking powder, and flour.
4. In another bowl, beat the egg. Add the brown rice syrup and
beat until blended.
5. Mix in the sunflower seeds, apple, carob chips, zucchini,
applesauce, vanilla, coconut oil, orange juice, and orange zest.
6. Mix the dry and wet mixture and mix well.
7. Fill the muffin tins with the butter and bake for 20 minutes.
8. Serve.
PITTA
SCALLION PUMPKIN SEED MUFFINS

Ingredients
Coconut oil spray

Oat or barley flour – 2 cups
Salt – ½ tsp.
Dried onion flakes – 2 tsp.
Garlic powder – 2 tsp.
Dried dill – 1 ½ tsp.
Freshly ground black pepper – ½ tsp.
Buttermilk -1 ½ cups
Egg – 1
Coconut oil – ½ cup
Chopped scallions – 1/3 cup
Cilantro – ¼ cup
Pumpkin seeds – 1 cup
Method

2. Spray a muffin tin with cooking spray.
3. In a bowl, stir together the black pepper, dill, garlic powder,
onion flakes, salt, baking soda, baking powder, and flour.
4. In another bowl, beat coconut oil, egg, and buttermilk until
blended.
5. Mix in pumpkin seeds, cilantro, and scallions.
6. Mix in the dry ingredients until well mixed.
7. Add the butter the muffin tins.
8. You need to bake them for 20 minutes.
9. Serve.
VATA
LEMONY SNACK CAKES

Ingredients
Barley flour – 1 cup

Rolled barley oats – 1 cup
Baking powder - tsp.
Freshly ground black pepper – ½ tsp.
Salt – ¼ tsp.
Honey or brown sugar – ½ cup
Rice milk – ¾ cup
Olive oil – ¼ cup
Zest of 1 lemon
Method

2. In a bowl, mix the barley oats, barley flour, baking powder,
pepper, cinnamon, and salt until mixed.
3. Add the rice milk, honey, oil, and lemon zest and stir.
4. Press mixture into a square baking dish and bake until
golden, about 20 minutes.
5. Cut into bars and serve.
KAPHA
NO-CORN CORNBREAD

Ingredients
Coconut oil spray

Oat or brown rice flour – 1 ½ cups
Tapioca flour -1 Tbsp.
Sea salt – ¼ tsp.
Coconut or sunflower oil – 2 Tbsp.
Coconut or almond milk – ½ cup
Fresh thyme – ¼ cup, chopped
Method

2. Grease a muffin tin with the coconut oil spray.
3. In a bowl, combine the tapioca flour, oat flour, baking
powder, and salt.
4. In another bowl, beat the coconut oil and soy milk until
blended.
5. Mix in the dry ingredients until well mixed, and stir in the
thyme.
6. Into the muffin cups, pour in the batter and bake for 12
minutes, or until golden brown.
PITTA
LEMON-GINGER SCONES

Ingredients
Coconut oil spray

Buckwheat flour – 3 cups
Brown sugar or honey – ¼ cup plus 2 Tbsp.
Salt – ¼ tsp.
Ground ginger – 2 Tbsp.
Zest of 1 lemon
Ghee or sunflower oil – ¼ cup plus 2 Tbsp.
Method

2. Grease the baking sheet with coconut oil spray.
3. In a bowl, combine brown sugar, baking powder, buckwheat
flour, cinnamon, salt, ginger, and lemon zest.
4. Add the almond milk, and gee and stir to combine.
5. Drop spoonfuls of batter onto the baking sheet and bake for
20 minutes, or until golden brown.
6. Serve.
KAPHA
GARLIC CORNBREAD

Ingredients
Coconut oil spray

Wheat flour – 1 ½ cups
Cornmeal – 1 ½ cups
Cornstarch – 2 Tbsp.
Sea salt – 1 tsp.
Ghee – 1/3 cup, melted
Buttermilk – 1 ½ cups
Cow’s milk – ½ cup
Chopped scallions – 3 Tbsp.
Fresh chives – ½ cup
Minced garlic – 2 tsp.
Method

2. Use a cooking oil spray to grease a square baking pan.
3. In a bowl, combine salt, cornstarch, baking powder,
cornmeal, and flour.
4. In another bowl, beat buttermilk, ghee, and cow’s milk until
blended.
5. Mix in the dry ingredients until well mixed. Then stir in garlic,
chives, and scallions.
6. Into the baking pan, gently add the batter.
7. You need to bake for 20 minutes.
8. Cut into squares and serve.
VATA
CURRIED ONION CHAPATI

Ingredients
Buckwheat flour – 4 cups

Curry powder – ¼ cup
Garlic powder – ¼ cup
Chili powder – ¼ cup
Ground black pepper to taste
Sea salt – 1 tsp.
Warm water – 2 cups
Onion – 1, minced
Coconut oil spray
Ghee to taste
Sea salt
Method
1. In a bowl, mix the buckwheat flour, sea salt, black pepper,

chili powder, garlic powder, curry powder, and warm water
until a dough forms.
2. Add in the minced onion and mix.
3. Make 20 rounds, palm-size balls of dough. Roll the individual
balls with a rolling pin into thin circles.
4. Use coconut oil to grease a pan and heat. Cook rolled-out
chapatti for 2 minutes per side.
5. Top with ghee and season with sea salt before serving.
KAPHA
FENNEL-PISTACHIO CHAPATI

Ingredients
Barley flour – 4 cups

Ground fennel – ¼ cup
Paprika – 2 Tbsp.
Sea salt – 1 tsp.
Warm caw’s milk – 2 cups
Coconut oil spray
Ghee for topping
Sea salt
Method
1. In a bowl, mix the warm milk, sea salt, paprika, fennel, and
barley flour until dough forms.
2. Add in the pistachios and stir.
3. Make 20 rounds, palm-size balls of dough. Roll the balls into
thin circles with a rolling pin.
4. Spray a pan with coconut oil. Cook the rolled-out chapatti for
2 minutes per side.
5. Top with the ghee and season with sea salt before serving.
VATA
Chapter 3
Soups, and Stews
ASPARAGUS SOUP WITH SCALLIONS AND
BASIL

Ingredients

Chopped leeks – ½ cup, white parts only
Oat or wheat flour – 2 Tbsp.
Ground nutmeg – ½ tsp.
Vegetable broth – 3 cups, warmed
Asparagus – 1 bunch, trimmed and chopped
Parsnips – ½ cup, peeled and chopped
Cow’s milk – 1 cup, warm
Tightly packed fresh basil leaves – ½ cup, chopped
Chopped scallions – ½ cup, white parts only
Plain yogurt for garnish
Pinch salt
Method
1. Heat the coconut oil in a large soup pot over low heat.
2. Sauté the leeks until soft, about 2 minutes.
3. Add the nutmeg, and flour and cook for 2 minutes more.
4. Whisk in the vegetable broth, add the parsnips and asparagus.
5. Raise the heat to a medium, and bring to a boil.
6. Simmer, covered, for 15 minutes.
7. Add the scallions, basil, and milk. Blend the soup with a hand
mixer until smooth.
8. Serve with a few pieces of chopped asparagus, salt, and a
dollop of plain yogurt.
VATA
BEAN AND VEGETABLE SOUP

Ingredients
Coconut oil or ghee – 4 Tbsp.

Onion – 1 large, chopped
Ground cumin – 2 Tbsp.
Ground coriander – 2 Tbsp.
Tomatoes – 2, chopped
Chopped cauliflower – 1 cup
Chopped cabbage – 1 cup
Chopped asparagus – 1 cup
Chopped mushrooms – 1 cup
Chopped greens – 1 cup
Kidney beans – 2 (14.5 ounce) cans, drained
Vegetable broth – 4 cups
Fresh mint – 1 large, chopped
Salt – 1 tsp.
Method
1. Over medium heat, heat oil in a pot. Add onions and sauté for
2 to 3 minutes.
2. Add coriander, and cumin stir to mix.
3. Add broth, beans, greens, mushrooms, asparagus, cabbage,
cauliflower, and tomatoes. Cook for 15 minutes.
4. Top with mint and salt and serve.
PITTA
PUMPKIN AND LENTILS SOUP

Ingredients
Coconut or olive oil – 2 Tbsp.

Small onion – 1, chopped
Garlic – 4 cloves, peeled and minced
Minced fresh ginger – 3 Tbsp.
Ground cumin – 1 tsp.
Ground coriander – 1 tsp.
Garam masala -1 tsp.
Turmeric – 1 tsp.
Bay leaf – 1
Lentils – 1 cup
Pumpkin puree – 1 (15-ounce) can
Method
1. Over medium heat, heat the coconut oil.

2. You need to add garlic, and onion.
3. Then cook for 4 minutes.
4. Add the bay leaf, turmeric, garam masala, coriander, cumin,
and ginger. Mix.
5. Add the broth, pumpkin, and lentils.
6. Increase heat and bring the soup to a boil.
7. On low heat, simmer for 20 minutes.
8. Remove bay leaf and serve.
VATA
CARROT SOUP WITH ALMONDS

Ingredients
Olive oil – 2 Tbsp.

Carrots – 1 ½ pounds, peeled and chopped
Onions – 2, peeled and chopped
Celery – 1 stalk, chopped
Curry powder – 2 Tbsp.
Chopped toasted almonds – 1 cup
Freshly ground black pepper
Method
1. Heat the oil in a soup pot.

2. Then add curry powder, celery, onions, and carrots. Sauté for
5 minutes.
3. Pour in the broth.
4. Bring to a boil.
5. Then lower heat and simmer for 15 to 20 minutes.
6. Remove from heat and blend with a hand mixer until smooth.
7. Serve with chopped almonds and black pepper.
KAPHA
ARTICHOKE, BEANS, AND QUINOA SOUP

Ingredients

Chopped onion – 1 cup
Chopped celery – ½ cup
Sea salt – ½ tsp.
Garlic – 3 cloves, minced
Artichoke hearts – 2 (15-ounce) cans, drained
Chickpeas – 3 (15-ounce) cans
Quinoa – 1 cup
Freshly ground black pepper – 1 tsp.
Red wine vinegar – 1 Tbsp.
Chopped fresh rosemary – 2 tsp.
Method
1. In a soup pot, heat the oil.

2. Add garlic, salt, celery, and onion. Cook for 2 to 3 minutes.
4. Then bring to a boil.
5. Simmer on low heat for 20 minutes.
6. Add the quinoa, beans, and artichoke hearts.
7. Cook for 10 minutes more.
8. Stir in rosemary, vinegar, and black pepper.
9. Serve.
KAPHA
BRUSSELS SPROUTS, MISO, AND ADZUKI
BEANS STEW

Ingredients

Brussels sprouts – 2 cups, halved
Chopped leek – 1, white parts only
Chopped broccoli – 1 cup
Adzuki beans – 2 (15-ounce)cans, drained
Miss – 2 Tbsp. dissolved in 1 Tbsp. water
Fresh dill – ¼ cup, chopped
Sea salt
Method
1. Boil the broth in a soup pot.

2. Now lower the heat to simmer. Add the beans, broccoli, leek,
and Brussels sprouts.
3. Cook for 5 to 7 minutes.
4. Finish cooking.
5. Add dill and miso.
6. Season with salt and serve.
PITTA
SQUASH CHICKPEA AND COCONUT MILK
STEW
Ingredients
Coconut oil – 1 ½ Tbsp.

Onion – 1, peeled and chopped
Mung beans – 1 ½ cups, canned
Cubed Brussels squash – 2 cups
Chopped carrot – 2
Chickpeas – 2 (15-ounce) cans, drained
Turmeric - 1 Tbsp.
Garam masala – 1 Tbsp.
Coconut milk - 1 (15-ounce) can
Sea salt
Method
1. In a soup pot, heat the oil.
2. Add ginger, garlic, and onion, and statue for 3 to 4 minutes.
4. Then bring to a boil.
5. Lower the heat to a simmer and add the mung beans, squash,
carrots, chickpeas, turmeric, and garam masala.
6. Simmer for 20 minutes.
7. Add the coconut milk and stir to heat through.
VATA PITTA
POLENTA AND FAVA BEAN STEW

Ingredients

Mustard seeds – 1 Tbsp.
Hot curry powder – 1 Tbsp.
Turmeric – 1 Tbsp.
Ground dried thyme – 1 Tbsp.
Onion – 1, chopped
Carrot – 1, peeled and sliced
Polenta – 1 ½ cups
Kale – 1 bunch, steamed and chopped
Fava beans – 2 (15-ounce) drained
Lime wedges for garnish
Method
1. In a pot, heat the oil. Add the mustard seeds and cook for 2
minutes, or until they pop.
2. Add the ginger and cook for 2 minutes.
3. Add the thyme, cumin, turmeric, coriander, curry powder and
cook until fragrant, about 2 minutes.
4. Add the carrot, garlic, onion, and stir to coat in the spices.
Cook for 3 to 5 minutes.
5. Add the broth, and bring to a boil.
6. Add the polenta, lower the heat, and simmer for 10 minutes.
7. Add the fava beans and kale and cook for 5 minutes more.
8. Serve with lime wedges.
KAPHA
EGGPLANT STEW WITH TOASTED COCONUT

Ingredients
Ghee – 3 Tbsp.
Large onion – 1, diced
Black mustard seeds – 2 tsp.
Paprika – 1 Tbsp.
Eggplants – 3, peeled and chopped
Large potatoes – 3, chopped
Cauliflower – 1 ½ cups
Tomatoes – 2, diced
Vegetable broth – 1 (15-ounce) can
Unsweetened coconut flakes – 1 ½ cups
Sea salt
Handful mint – 1, chopped
Method
1. In a soup pot, heat the ghee.

2. Add paprika, mustard seeds, coriander, turmeric, cumin, and
onion. Cook for 2 to 3 minutes.
3. Add the potatoes and eggplant and cook for 5 minutes.
4. Add the broth, tomatoes, cauliflower, and cook for 15 to 20
minutes.
5. Dry roast the coconut flakes in a skillet for 2 minutes, or until
browned.
6. Garnish with sea salt, coconut, and mint.
7. Serve.
KAPHA
LENTIL-CAULIFLOWER STEW

Ingredients

Ground cumin – 1 ½ Tbsp.
Ground fennel - 1 Tbsp.
Cardamom pods – 12
Bay leaves – 4
Cinnamon stick – 4
Unsweetened coconut flakes – ¼ cup
Canned or fresh lentils – 2 cups
Quinoa – 1 ¼ cups
Chopped cauliflower – 2 cups
Method
1. In a soup pot, heat the oil. Add turmeric, cardamom, fennel,
coriander, and cumin.
2. Add the vegetable broth, coconut, ginger, cinnamon and bay
leaves, and bring to a boil.
3. Lower the heat and add the cauliflower, quinoa, and lentils.
4. Simmer for 10 to 15 minutes.
5. Remove the bay leaves and serve.
PITTA
Chapter 4
Vegetables, Grains, and Legumes
SPICED, LEMON ASPARAGUS

Ingredients
Ghee or coconut oil – 2 Tbsp.

Curry powder – 1 Tbsp.
Asparagus – 1 bunch, trimmed
Lemon juice – 1 Tbsp.
Salt – ½ tsp.
Zest of – 1 lemon
Method
1. In a pan, heat the ghee.

2. Add the curry powder and cook for 2 minutes.
3. Add the lemon juice, and asparagus and cook for 3 minutes,
or until tender, but still a bit crispy.
4. Garnish with salt and lemon zest. Serve.
VATA PITTA KAPHA

STIR-FRIED OKRA

Ingredients
Ghee or coconut oil – 2 Tbsp.

Cumin seeds – 2 Tbsp.
Thai red chilies – 2 to 3, deseeded
Okra – 1 pound, sliced
Cilantro – ¾ cup
Sea salt – ½ tsp.
Lemon juice for garnish
Method
1. In a pan, heat the ghee.

2. Add the cumin seeds and cook for 2 minutes, or until they
pop.
3. Add the tomatoes and red chili. Cook for 4 to 5 minutes.
4. Add the turmeric, and okra and cook for 3 minutes, or until
tender with a slight crisp.
5. Garnish with lemon, cilantro, and salt.
6. Serve.
VATA KAPHA
LEFTOVER RICE WITH GARLICKY GREENS

Ingredients
Ghee – 3 Tbsp.
Large onion – 1, chopped
Garlic – 5 to 6 cloves, minced
Greens of your choice – 6 cups
Leftover wild, red, black, or basmati rice – 2 cups
Salt – 1 tsp.
Method
1. In a skillet, melt the ghee.
2. Add the onion.
3. Then add the garlic.
4. Cook about 5 minutes.
5. Add the greens, and sauté for 5 minutes.
6. Add the leftover rice, and cook for 2 to 3 minutes or until
warm through.
VATA
CASHEWS AND MINT BASMATI RICE

Ingredients

Fresh mint – 1 handful, chopped
Chopped raw cashews – 1 cup
Basmati rice – 2 cups
Salt – 1 tsp.
Method
1. Heat the coconut oil in a pot.

2. Add cashews, garlic, mint and cook for 2 to 3 minutes.
3. Add the rice and cook for 2 minutes.
4. Add the salt and broth and bring to a boil.
5. Lower heat to low, cover, and simmer for 15 minutes.
6. Serve.
PITTA
SPICED QUINOA WITH LEMON

Ingredients
Sunflower oil – 1 Tbsp.

Smoked paprika – 2 tsp.
Freshly ground black pepper – 1 tsp.
Ground nutmeg – 1 tsp.
Ground cloves – 1 tsp.
Quinoa – 2 cups
Preserved lemon – 3 Tbsp. minced
Lemon juice – ¼ cup
Method
1. Heat the sunflower oil pot.

2. Add the cinnamon, cloves, cumin, nutmeg, black pepper, and
smoked paprika. Cook for 1 minute.
3. Add the quinoa and toast for 2 to 3 minutes.
4. Add the broth, preserved lemon, and lemon juice and bring to
a boil.
5. Lower heat to low, simmer, covered, for 12 to 15 minutes.
6. Serve.
KAPHA
SPICED COUSCOUS WITH CORIANDER
Ingredients
Sunflower oil – 1 Tbsp.

Black mustard seeds – 1 Tbsp.
Turmeric – 2 tsp.
Fenugreek – 1 tsp.
Curry leaves – 5
Pearl couscous – 2 cups
Vegetable broth – 4 ½ cups
Method
1. Heat the sunflower oil in a pot.

2. Add the curry leaves, fenugreek, coriander, turmeric, cumin,
and mustard seeds.
3. Cook for 1 minute, then add the couscous. Toast for 2 to 3
minutes.
5. Bring to a boil.
6. Lower heat and simmer, covered, for 10 minutes, or until
liquid is absorbed.
7. Serve.
KAPHA
SMOKED PAPRIKA FLAVORED BLACK
BEANS

Ingredients
Black beans – 2 (15-ounce) cans, drained

Freshly squeezed lemon juice – ¼ cup
Smoked paprika – 3 Tbsp.
Salt – ¼ tsp.
Chopped scallions for garnish
Method
1. Smash the black beans with a fork in a bowl.

2. Stir in salt, paprika, garlic, olive oil, and lemon juice.
3. Garnish with scallions and serve.
VATA
MEDITERRANEAN WHITE BEANS

Ingredients
White beans – 2 (15-ounce) cans, drained

Chopped fresh rosemary – 3 Tbsp.
Salt – ¼ tsp.
Black pepper to taste
Toasted pine nuts for garnish
Method
1. In a bowl, stir together salt, rosemary, garlic, olive oil, lemon

juice, and white beans.
2. Season with pepper, top with pine nuts, and serve.
VATA
RED BEANS WITH SCALLIONS AND SESAME

Ingredients
Red or adzuki beans – 2 (15-ounce) cans, drained

Toasted sesame seeds – 3 Tbsp.
Chopped scallions – ¼ cup
Salt – ¼ tsp.
Sesame oil for garnish
Method
1. In a bowl, stir together olive oil, lemon juice, beans, garlic,

sesame seeds, scallions, and salt.
2. Drizzle with sesame oil and serve.
PITTA
CHICKPEAS WITH ARTICHOKES AND FRIED
SAGE

Ingredients
Ghee – ¼ cup
Sage leaves – 1 bunch
Artichoke hearts – 2 (15-ounce) cans, drained
Squeezes of 1 lemon
Method
1. In a skillet, heat the ghee. Add the sage leaves and cook for 3
to 4 minutes, or until crispy.
2. Remove on paper towels.
3. Add the chickpeas and artichoke hearts and cook for 4 to 5
minutes.
4. Remove to a bowl. Top with sage leaves, and lemon. Serve.
VATA
Chapter 5
Main Dishes
HERBED SPAGHETTI WITH GREEN BEANS

Ingredients
Dried whole-wheat spaghetti – 4 to 6 ounces

Shallots – 2, minced
French green beans – 4 cups, trimmed and halved
Chopped fresh basil – 1 cup
Chopped fresh parsley – 1 cup
Chopped fresh mint – 1 cup
Fresh cilantro – 1 cup
Juice of 1 lemon
Chopped walnuts – ½ cup
Method
1. Cook spaghetti according to package directions.

2. Drain. Keep 1 cup cooking water for reserve.
3. Heat olive oil in a skillet. Sauté the garlic, and shallot for 1
minute.
4. Add the beans and cook for 3 to 4 minutes or until al dente.
5. Mix the pasta in the skillet with bean mixture. If needed, add
a bit more pasta water.
6. Top with walnuts, lemon, cilantro, mint, parsley, and basil.
PITTA KAPHA
GARLIC AND ONION SPAGHETTI WITH
PARMESAN AND WALNUTS

Ingredients
Dried whole-wheat spaghetti – 4 to 6 ounces

Onion – 1, sliced
Chopped toasted walnuts – ½ cup
Shaved Parmesan cheese – 2 ounces
Juice of 1 lemon
Sea salt and black pepper to taste
Method
1. Cook the spaghetti according to package directions.

2. Drain pasta, and reserve 1 cup pasta water.
3. Heat the olive oil in a skillet and sauté the garlic for 1 minute.
4. Add the onion and cook until brown.
5. Mix pasta in the skillet with the onion mixture.
6. Add more pasta water if you need more sauce.
7. Top with salt, pepper, lemon, parmesan, and walnuts.
8. Serve.
VATA
ARUGULA POMEGRANATE SPAGHETTI

Ingredients
Arugula – 6 cups
Dried whole-wheat spaghetti – 16 ounces
Pomegranate molasses – 2 Tbsp.
Sea salt and freshly ground black pepper
Method
1. Place the arugula in a bowl.

2. Cook the spaghetti according to package directions. When
cooked, drain the pasta. Reserve 1 cup water.
3. Heat the oil in a skillet.
4. Add the garlic.
5. Stir-fry for 3 minutes.
6. Add the pomegranate molasses and heat through.
7. Add the hot oil and pasta to the arugula and toss to combine.
8. Add pasta water if needed.
KAPHA
SPICY ASIAN NOODLES WITH SESAME AND
ASPARAGUS

Ingredients
Dried whole soba, udon, or rice noodles – 4 to 6 ounces

Sesame oil – ¼ cup
Red chili flakes – ¼ tsp.
Chopped asparagus – 4 cups
Soy sauce – ¼ cup
Raw honey – ¼ cup
Chopped fresh cilantro – ½ cup
Chopped fresh basil – ½ cup
Chopped toasted peanuts – ½ cup
Toasted sesame seeds – ½ cup
Method
1. There is instruction on how to cook paste on the packaging.

2. Cook accordingly, and drain.
3. Heat the sesame oil in a skillet over medium heat.
4. Sauté the chili flakes and garlic for 2 minutes.
5. Add the asparagus and cook for 3 to 4 minutes, or until al
dente.
6. Add basil, cilantro, honey, and soy sauce.
7. Mix the pasta with oil and spice mixture.
8. Top with peanuts and sesame seeds.
9. Serve.
PITTA
SWEET-SPICY TOFU BOWL WITH BELL
PEPPERS
Ingredients
Coconut oil - 1 Tbsp.

Ginger knob – 1 (1-inch), minced
Kosher salt – 1 tsp.
Red chili flakes – 1 tsp.
Orange, red or yellow bell peppers – 3 cups, stemmed,
seeded, and diced
Firm tofu – 2 (14-ounce) packages, drained and cubed
Coconut milk – ¾ cup
Juice of 1 lemon
Method
1. In a skillet, heat the oil. Add garlic, turmeric, ginger, salt, and
chili flakes.
3. Add the tofu, and peppers and sauté for 5 minutes.
4. Pour in the coconut milk.
5. Cook for 3 minutes.
6. Garnish with lemon juice and serve.
VATA
TOFU WITH TOMATOES AND CHILIES

Ingredients

Thai chilies – 2
Chopped heirloom tomatoes – 3 cups
Juice of 1 lemon
Method
1. In a skillet, heat the oil. Add chilies, salt, coriander, cumin,

turmeric, garlic, and ginger.
3. Add the tofu and tomatoes and sauté for 5 minutes.
4. Garnish with the lemon juice and serve.
VATA
TOFU STIR-FRY WITH CURRY LEAVES

Ingredients

Paprika – 1 Tbsp.
Juice of 1 lemon
Salt – ¼ tsp.
Ginger knob – 1 (-inch), minced
Curry leaves – 5
Onion – 1, sliced
Toasted shredded coconut – ½ cup
Method
1. In a small bowl, marinate the tofu, salt, lemon juice, cumin,

turmeric, and paprika for 10 minutes.
2. In a skillet, heat the oil. Add onion, curry leaves, garlic, and
ginger.
4. Add the marinated tofu with the marinade and cook for 5
minutes.
5. Top with the coconut and serve.
VATA
COUSCOUS WITH CHERRY, ALMOND, AND
GREENS

Ingredients
Coconut, almond, or olive oil – 1 Tbsp.

Chopped almonds – 1 cup
Chopped ripe cherries – 1 cup
Pearl couscous – 2 cups
Vegetable broth – 4 ½ cups
Coconut milk – ½ cup
Ground fennel – 1 Tbsp.
Ground cardamom – 1 Tbsp.
Pinch of salt
Dried cherries – ½ cup
Slivered almonds – ½ cup
Tofu – 2 (14-ounce) packages, drained and cubed
Salad greens – 8 cups
Method
1. Heat the oil in a pot. Add cherries and almonds and cook for 1
minute.
2. Add the couscous and toast for 2 to 3 minutes.
4. Bring to a boil.
5. Lower the heat, cover, and simmer for 10 minutes or until the
liquid is absorbed.
6. In a bowl, whisk the coconut milk, salt, cardamom, fennel,
and lemon juice.
7. Add in the tofu, almonds, dried cherries, and couscous. Mix.
8. Serve over the salad greens.
PITTA
QUINOA AND TOFU BOWL

Ingredients
Firm tofu – 1 (14-ounce) package, drained, and cubed

Soy sauce - ½ cup
Minced fresh ginger – 1 tsp.
Coconut milk – 1 (15-ounce)
Quinoa – 1 cup
Fresh basil – 1 bunch, chopped
Sunflower seeds – 1 cup, chopped
Fresh mint – ¼ cup, chopped
Toasted shredded coconut – ½ cup
Method
1. Stir together the soy sauce and tofu in a bowl.

2. In a skillet, heat the oil. Add ginger and sauté for 2 minutes.
3. Add the tofu, and sauté for 5 to 6 minutes, or until brown.
4. Lower the heat to low and add basil, quinoa, and coconut
milk. Cook for 15 minutes.
5. Garnish with coconut, mint, and sunflower seeds.
PITTA
TOFU AND BROCCOLI STIR-FRY

Ingredients
Firm tofu – 1 (14-ounce) package, drained and cubed

Soy sauce – ½ cup
Minced fresh ginger – 1 tsp.
Broccoli florets – 2 cups
Fresh basil – 1 bunch
Toasted sesame seeds – ½ cup
Chopped tomatoes – 1 cup
Method
1. Stir together the soy sauce and tofu in a bowl.

2. In a skillet, heat the oil. Add the ginger and sauté for 2
minutes.
3. Add tofu and broccoli, and sauté for 5 minutes.
4. Lower the heat to low and add the basil. Cook until the basil
wilts, about 1 to 2 minutes.
5. Garnish with tomatoes, and sesame seeds.
6. Serve with rice, quinoa or chapatti.
PITTA
TOFU AND SWISS CHARD WITH PUMPKIN
SEEDS

Ingredients

Shallots – 3, minced
Mind curry powder – 1 Tbsp.
Firm tofu – 1 (14-ounce) package, drained and cubed
Steamed and chopped Swiss chard – 3 cups
Toasted pumpkin seeds – ½ cup
Juice of 1 lemon
Method
1. In a skillet, heat the oil. Add the curry powder, garlic, shallots,
and sauté for 2 minutes.
2. Add the tofu.
3. You need to cook for about 4 to 5 minutes.
4. Toss in the chard and cook for 3 to 5 minutes.
5. Top with lemon juice and pumpkin seeds.
6. Serve.
VATA
CHICKPEAS AND POTATOES WITH
TAMARIND

Ingredients
Potatoes – 3, cubed
Sunflower oil – ¼ cup
Fenugreek – 1 Tbsp.
Chili powder – 1 Tbsp.
Onions – 2, chopped
Ginger knob – 1 (1-inch) minced
Thai chilies – 3
Tamarind paste – 2 to 3 Tbsp.
Chopped fresh cilantro – ¾ cup
Chopped fresh mint – ¾ cup
Juice of 1 lemon
Method
1. Boil the potatoes in a saucepan for 5 to 6 minutes. Drain.

2. Heat oil in a skillet and add the chili powder, fenugreek,
coriander, cumin, and turmeric. Cook for 1 minute.
3. Add the potatoes, tamarind, chilies, ginger, and onion, and
cook for 8 to 10 minutes.
4. Add the chickpeas to the skillet and cook for 5 minutes.
5. Top with mint, cilantro, and lemon juice.
6. Serve with naan, basmati rice or chutney.
KAPHA
CURRIED CHICKPEAS WITH CILANTRO

Ingredients
Ghee – ¼ cup
Fenugreek – 1 Tbsp.
Garam masala – 1 Tbsp.
Chopped onions – 2
Water – 1 cup, divided
Chopped fresh cilantro – ¾ cup
Juice of 1 lemon
Method
1. Heat the ghee in a skillet. Add the garam masala, fenugreek,

coriander, cumin, and turmeric. Cook for 1 minute.
2. Add ginger and onions, and cook for 8 to 10 minutes.
3. Add the chickpeas to the skillet and cook for 5 minutes. Then
stir in the water in ¼-cup increments to create a sauce.
4. Top with cilantro and lemon.
5. Serve with quinoa, basmati rice or naan.
KAPHA
AYURVEDIC MATAR PANEER

Ingredients
Raw cashews – ¾ cup

Ghee – 3 Tbsp.
Onions – 2 large, sliced
Minced fresh ginger – ¼ cup
Red chili powder – 1 Tbsp.
Chopped tomatoes – 2 cups
Tomato paste – 1 Tbsp.
Ghee – 1 Tbsp.
Cubed paneer – 2 cups
Green peas – 1 cup
Garam masala - 1 Tbsp.
Coconut milk – 2 Tbsp.
Method
1. Soak cashews 10 minutes in hot water, then grind to a paste.

2. Heat the ghee in a skillet over medium heat. Add ginger and
onion and sauté for 2 minutes.
3. Add turmeric, cumin, coriander, and chili powder and sauté
for 1 minute. Add the tomatoes and tomato paste. Cook for 5
minutes.
4. Meanwhile, in another skillet, sauté the oil and paneer until
brown on both sides, about 3 to 4 minutes. Then set aside.
5. Heat for 2 minutes, then stir in garam masala and coconut
milk.
6. Serve.
VATA
SPICY COCONUT LENTILS WITH MINT

Ingredients
Canned or fresh lentils – 2 cups

Coconut milk – 1 (14-ounce) can
Ground chili powder – 1 Tbsp.
Minced garlic cloves- 4
Onions – 2 large, sliced
Toasted coconut flakes – ½ cup
Juice of 1 lime
Chopped fresh mint – 1 cup
Toasted cashews – 1 cup
Method
1. Cook the lentils with the coconut milk and ginger for 10
minutes in a large saucepan.
2. In a large skillet over medium heat, heat the olive oil and add
the turmeric, cumin seeds, and chili powder. Cook for 1
minute.
3. Add the onions and garlic and cook for 10 minutes.
4. Add the lentils and their broth to the spice mixture.
5. Top with cashews, mint, lime juice, and coconut flakes.
VATA
Chapter 6
Desserts RECIPES
MINTY PEACH COMPOTE

Ingredients
Water – ½ cup
Ghee – ¼ cup
Cinnamon sticks – 3
Cloves - 6
Allspice – ½ tsp.
Peaches – 1 pound, pitted and halved
Fresh mint leaves – 1 cup
Method
1. In a saucepan, bring the ghee, water, cinnamon, cloves, and

allspice to a boil.
2. Reduce the heat and simmer for 5 to 10 minutes.
3. Stir in the peaches, cover, and rest for 10 to 15 minutes.
4. Remove the cinnamon sticks, garnish with mint, and serve.
VATA
SUGAR POACHED PEARS WITH ORANGE
ZEST

Ingredients
Pears – 6, peeled, halved, and pitted

Orange juice – 2 cups, plus 1 Tbsp. divided
Almond milk – 1 cup
Brown sugar – ¼ cup
Ground ginger – 1 tsp.
Orange zest – ¼ cup
Method
1. Heat the pears, 2 cups orange juice, almond milk, honey, and
brown sugar in a large saucepan over medium heat until
simmering.
2. Add the remaining 1 tbsp. orange juice, orange zest, ginger,
and vanilla.
3. Cover and simmer for 15 minutes. Serve.
KAPHA
CARROT HALWA WITH PISTACHIOS

Ingredients
Sunflower oil – ¼ cup

Carrots – 2 ½ pounds, grated
Almond milk – 21 ounces
Green cardamom pods – 12, bruised
Saffron – 1 Tbsp.
Raw honey – ½ cup
Method
1. In a saucepan, heat the oil. Add the carrots.

2. Stir-fry for about 10 minutes.
3. In another saucepan, bring the almond milk, cardamom,
pistachios, and saffron to a boil. Lower heat to simmer. Cover,
and set aside.
4. Add the almond-saffron milk and cardamom to the carrots
and simmer for 10 minutes.
5. Stir in the honey and serve.
KAPHA
CACAO DATE BALLS

Ingredients
Dates – 2 cups
Almonds – 2 cups
Cacao nibs – 1 cup
Ground cinnamon – 1 tbsp.
Coconut oil for blending
Almond or coconut flour for blending
Cacao powder – ½ cup
Method
1. Boil the dates in a saucepan over medium heat until soft,

about 5 to 8 minutes. Set aside to cool.
2. Blend the almonds, cacao nibs, cinnamon, and vanilla until
well blended in a blender.
3. Add the dates and blend again.
4. Add the coconut oil if the mixture is too dry. Add almond
flour if the mixture is too wet.
5. Roll into balls, coat or dust with the cocoa powder, serve.
PITTA
CHEWY COCONUT BALLS WITH PEPITAS

Ingredients
Pumpkin seeds – ½ cup

Shredded coconut – 1 cup, toasted
Chia seeds – 2 Tbsp.
Ground cardamom – ½ Tbsp.
Ground cinnamon – ½ Tbsp.
Salt – ¼ tsp.
Toasted pumpkin seeds (pepitas) for garnish
Method
1. Blend the coconut, pumpkin seeds, chia seeds, cardamom,

cinnamon, honey, salt, and coconut oil in a blender.
2. Roll into balls and coat or dust in pepitas.
PITTA
BANANA ICE CREAM WITH ALMONDS

Ingredients
Frozen bananas – 6
Chopped almonds – 1 cup
Method
1. In a food processor, add the bananas and whip until smooth.

2. Top with almonds and serve.
PITTA
NUTTY BLUEBERRY FIG ICE CREAM

Ingredients
Frozen blueberries – 1 cup

Figs – 2 cups
Chopped almonds – ½ cup
Method
1. Whip the blueberries in a food processor until smooth.

2. Add the almond butter, and figs and blend until smooth.
3. Top with almonds and serve.
VATA
SAFFRON VANILLA CHIA PUDDING

Ingredients
Chia seeds - 1/2 cup

Coconut milk – 2 cups
Mashed bananas – 2
Saffron – 1 tsp.
Ground cinnamon – ¼ tsp.
Method
1. Mix chia seeds and coconut milk in a bowl.

2. Set aside for 20 minutes.
3. Add cinnamon, saffron, vanilla, and bananas.
4. Mix well and serve.
VATA PITTA
BERRY CHOCOLATE CHIA PUDDING

Ingredients
Chia seeds – ½ cup

Berries – 2 cups
Cacao powder – ¼ cup
Slivered toasted almonds – ½ cup
Method
1. Mix the almond milk and chia seeds in a bowl.

2. Set aside for 20 minutes.
3. Add the almonds, honey, cacao powder, and berries.
4. Mix well and serve.
KAPHA
ALMOND CHOCOLATE AVOCADO PUDDING

Ingredients
Avocados – 2, peeled and pitted

Cacao nibs – ¼ cup
Almond milk – 1/3 cup
Ground cardamom – ½ tsp.
Shredded toasted coconut – ½ cup
Method
1. Blend the honey, avocado, cacao nibs, almond milk, vanilla,

cardamom, and cinnamon in a blender until smooth.
2. Top with coconut and serve.
PITTA
LEFTOVER BASMATI RICE PUDDING

Ingredients
Cooked basmati rice – 1 cup

Almond milk – 1 cup
Peels of 2 oranges
Vanilla beans – 2, split lengthwise
Cinnamon – 2 Tbsp.
Method
1. Stir together the rice and almond milk in a bowl.

2. Serve garnished with cinnamon, vanilla beans, and orange
peels.
PITTA KAPHA
ALMOND PUMPKIN PUDDING

Ingredients
Pumpkin puree – 1 (14-ounce) can

Coconut milk – 2 cups
Chia seeds – ¼ cup
Chopped figs or dates – 1 cup
Almond butter – ¼ cup
Ground allspice – 1 tsp.
Ground ginger – 1 tsp.
Ground cloves – 1 tsp.
Sea salt – ¼ tsp.
Method
1. In a blender, mix almond milk, pumpkin, chia seeds, figs,

almond butter, honey, vanilla, ginger, allspice, cloves, and
salt. Mix well.
2. Chill for 20 minutes to set.
3. Serve.
VATA
Chapter 7
Chutneys, Sauces, and Dressings
DATE AND GINGER CHUTNEY

Ingredients
Fresh dates – 2 cups, pitted

Fresh ginger – ¼ cup
Orange juice – 2 Tbsp.
Method
1. In a blender, blend the salt, orange juice, ginger, and dates.

2. Add a bit more juice if needed and serve.
VATA
APPLE CHUTNEY WITH MUSTARD SEEDS
AND STAR ANISE

Ingredients
Ghee or sunflower oil – 2 Tbsp.

Onions – 2, chopped
Minced mustard seeds – 2 Tbsp.
Minced ginger – 1 Tbsp.
Ground allspice – ½ tsp.
Star anise – 4
Dried red chili peppers – 2
Apples – 2 large, chopped
Method
1. In a skillet, heat the oil. Add the onions

2. Stir-fry for about 5 minutes.
3. Add the ginger, and mustard seeds. Cook 1 minute more.
4. Stir in salt, apples, chilies, star anise, and allspice.
5. Cook for 20 minutes and serve.
VATA KAPHA
ONION-TOMATO CHUTNEY

Ingredients
Sunflower oil or ghee – 2 Tbsp.

Dried red chili peppers – 2
Ripe tomatoes – 2 large, chopped
Large onions – 2, chopped
Shredded coconut – ¼ cup
Mustard seeds – 1 Tbsp.
Urad dal - 1 Tbsp.
Curry leaves – 2
Sea salt – 1 tsp.
Method
1. In a skillet, heat the oil.

2. Add chilies and ginger and cook for 2 to 3 minutes.
3. Add the onions, and tomatoes and cook for 10 minutes.
4. In a blender, blend onion and tomato mixture with salt, curry
leaves, urad dal, mustard seeds, and coconut until smooth.
5. Serve.
KAPHA
GARLICKY TAHINI DRESSING WITH CUMIN

Ingredients
Sesame oil – 2 cups

Nut or seed oil – ¼ cup
Lemon juice - 1 cup
Soy sauce – ½ cup
Tahini – ¾ cup
Garlic – 5 cloves
Mustard – 2 Tbsp.
Sea salt – 1 tsp.
Cayenne powder – ¼ tsp.
Water – ¾ cup
Method
1. In a blender, blend the water, cayenne, cumin, salt, mustard,

garlic, tahini, soy sauce, lemon juice, nut oil, and sesame oil.
2. Serve with salad or a dip with sides.
VATA
SESAME GINGER DRESSING
Hands-on time: Time to cook: Makes:
5 minutes minutes 4 cups
Ingredients
Sesame oil – 2 cups

Lemon juice – 1 cup
Tamari sauce – ½ cup
Garlic – 3 cloves
Ground ginger – 2 Tbsp.
Method
1. In a blender, blend the salt, ginger, turmeric, garlic, tamari,

lime juice, olive oil, and sesame oil until smooth.
2. Adjust seasonings and serve.
PITTA
LEMON YOGURT DRESSING

Ingredients
Greek yogurt – ¾ cup

Zest of 1 lemon
Tahini – 2 Tbsp.
Paprika – ½ Tbsp.
Water – 3 Tbsp.
Sea salt and black pepper to taste
Method
1. In a blender, blend the water, paprika, turmeric, honey,

tahini, zest, lemon juice, oil, and yogurt until smooth.
VATA
CREAMY AVOCADO PASTA SAUCE

Ingredients
Garlic – 4 cloves
Red chili flakes – ¼ tsp.
Avocados – 2, peeled and pitted
Zest of 1 lemon
Toasted pumpkin or sunflower seeds – ¾ cup
Method
1. In a blender, blend the avocados, chili, lemon juice, oil, and

garlic.
2. Garnish with zest, seeds, salt, and pepper and serve.
KAPHA
GARLICKY ALFREDO SAUCE
5 minutes 15 minutes 2 cups
Ingredients

Whole wheat flour – ¼ cup
Almond milk – 2 ½ cups
Chopped fresh basil – 2 Tbsp.
Chopped fresh parsley – 2 Tbsp.
Chopped fresh sage – 2 Tbsp.
Ground nutmeg – ¼ tsp.
Method
1. In a skillet, heat garlic and olive oil over medium heat. Cook
for 2 minutes.
2. Stir in the flour, whisk until mixed. Cook for 2 minutes.
3. Stir in almond milk until smooth.
4. Bring the sauce to a boil, then lower the heat and add the
nutmeg, sage, parsley, and basil.
5. Simmer the sauce for 5 minutes.
PITTA KAPHA
CILANTRO-MINT MANGO SALSA

Ingredients
Fresh cilantro – 1 cup, minced

Minced fresh mint – 1 cup
Mango – 1, peeled, pitted and chopped
Minced fresh ginger – ¼ cup
Olive oil – ½ cup
Method
1. Whisk the olive oil, ginger, mango, garlic, mint, and cilantro
in a bowl.
ALMOND-CILANTRO PESTO

5 minutes 0 minutes 2 cups
Ingredients
Toasted almonds – ¾ cup

Packed fresh cilantro leaves – 2 cups
Garlic cloves – 3
Olive oil – 1 cup
Juice of 1 lime
Red chili flakes – 1 tsp.
Sea salt and fresh ground black pepper
Method
1. In a blender, blend red chili flakes, lime juice, olive oil, garlic,
cilantro, and almonds until smooth.
KAPHA
Conclusion
The ancient practice of Ayurveda teaches that food is a marvelous
medicine that has the power to heal. This book is an authentic guide of
the Ayurvedic approach to food and tasty vegetarian cooking. The
recipes are formulated using herbs and spices to help balance the
constitution of each person. The recipes in this book are simple,
seasonal, and delicious while bringing the traditional foods of
Ayurveda into the modern kitchen.

Ayurveda Cookbook For Two Heal Yourself

Hochgeladen von

Dokumentinformationen

Originaltitel

Copyright

Verfügbare Formate

Dieses Dokument teilen

Dokument teilen oder einbetten

Freigabeoptionen

Stufen Sie dieses Dokument als nützlich ein?

Sind diese Inhalte unangemessen?

Copyright:

Verfügbare Formate

Ayurveda Cookbook For Two Heal Yourself

Hochgeladen von

Copyright:

Verfügbare Formate

Ayurveda Cookbook

Hands-on time: Time to cook: Servings:

1. Bring the milk and oats to a boil in a saucepan.

Hands-on time: Time to cook: Servings:

Almond milk – 1 ½ cups

1. Bring the maple syrup, vanilla, and almond milk to a boil in a

Hands-on time: Time to cook: Servings:

Almond or rice milk – 2 cups

1. In a saucepan, heat the almond milk.

Hands-on time: Time to cook: Servings:

Oats – 1 1/3 cups

1. Preheat the oven to 400F.

Hands-on time: Time to cook: Servings:

Baking powder – 1 tsp.

Hands-on time: Time to cook: Servings:

1. In a bowl, add the buttermilk and eggs and whisk.

Hands-on time: Time to cook: Servings:

1. In a bowl, whisk the herbs, peas, arugula, cheese, and eggs.

Hands-on time: Time to cook: Servings:

Butter or coconut oil – 2 Tbsp.

1. In a skillet, melt the butter.

Hands-on time: Time to cook: Servings:

Almond or coconut milk -1 cup

1. Blend everything in a blender until smooth.

Hands-on time: 5 minutes Time to cook: 3 minutes Servings: 1

Almond milk – ½ cup

1. In a skillet, heat the milk.

Hands-on time: Time to cook: Servings:

Apple – 1 cored, and sliced

1. In a blender, blend the cardamom, cinnamon, turmeric,

Hands-on time: Time to cook: Servings:

Oat flour – ½ cup

1. Preheat the oven to 350F.

Hands-on time: Time to cook: Servings:

1. Preheat the oven to 350F.

Hands-on time: Time to cook: Servings:

1. Preheat the oven to 350F.

Hands-on time: Time to cook: Servings:

Coconut oil spray

1. Preheat the oven to 400F.

Hands-on time: Time to cook: Servings:

Coconut oil spray

1. Preheat the oven to 400F.

Hands-on time: Time to cook: Servings:

Barley flour – 1 cup

1. Preheat the oven to 350F.

Hands-on time: Time to cook: Servings:

Coconut oil spray

1. Preheat the oven to 400F.

Hands-on time: Time to cook: Servings:

Coconut oil spray

1. Preheat the oven to 350F.

Hands-on time: Time to cook: Servings:

Coconut oil spray

1. Preheat the oven to 400F.

Hands-on time: Time to cook: Servings:

Buckwheat flour – 4 cups

1. In a bowl, mix the buckwheat flour, sea salt, black pepper,

Hands-on time: Time to cook: Servings:

Barley flour – 4 cups

Hands-on time: Time to cook: Servings:

Coconut oil – 2 Tbsp.

Hands-on time: Time to cook: Servings: