Practical Ayurveda_ Find Out Who You Are and What You Need to Bring Balance to Your Life ( PDFDrive ) (1)

HOW TO RECOGNIZE PROBLEMS 49 Responding to the body vata, while kapha has the most stability—once kapha is increased, it requires effort to bring it back into The state of the body is in constant flux, with the balance. The doshas that are most susceptible to strength of the doshas and the strength of agni always imbalance for you will be those that are strongest in changing. It is helpful to develop an awareness of your your constitution, or most influenced by your lifestyle body so that dosha imbalance and agni weakness can (e.g. kapha in a sedentary lifestyle), the season (e.g. pitta be noticed and addressed. Vata is the most easily in summer), or phase of your life (e.g. vata in old age). elevated dosha due to its changing nature; it is also the quickest to rebalance. Pitta is more stable than ELEVATED KAPHA WEAK AGNI These symptoms can be signs that kapha is These symptoms can be signs that your agni is becoming irritated within the body and mind. weak and needs to be strengthened. MENTAL PHYSICAL • A lack of inner drive and mental clarity. • Indigestion. • Strong attachment to things. • Fullness, heaviness, or bloating after a meal. • Fatigue after a normal meal. PHYSICAL • Newly developed food intolerances. • Reflux, heartburn, or gastritis. • Excessively cold skin. • Undigested material in your stool. • Loss of appetite and hunger. • Reduced sense of taste and smell. For information on lifestyle choices that you • Weight gain. can make in order to treat a weak agni, move • Feeling of heaviness and sluggishness. on to Strengthening agni, pp.56–57. • Fatigue and lethargy. • Difficulty becoming active. • Oily scalp and dandruff. • Increased and more viscous bodily secretions. • Sinusitis or blocked sinuses. • Susceptibility to colds with productive cough. For information on lifestyle choices that you can make in order to treat elevated kapha, move on to Pacifying kapha, pp.54–55.

50 MAINTAINING GOOD HEALTH PACIFYING VATA Vata is irregular, moving, light, dry, cool, fine, quick, and rough. It is pacified by practices that are regular, stable, heavy, oily, heating, viscous, slow, and smooth, as these characteristics are opposite to its own. Lifestyle Regularity is the key for pacifying vata. Those with a lot of vata have a tendency to become irregular in their movement and bodily rhythms, so try to keep to a fixed routine of eating, working, and sleeping. WHAT TO DO WHAT NOT MASSAGE EXERCISE TO DO • Maintain a fixed Oil massage with heating Grounding or strength- • Get too stressed. oils is one of the best and building exercise and daily routine. • Eat at irregular times. most effective lifestyle any sport with slow, • Consume caffeine. practices to pacify directed movements • Relax regularly. • Talk too much. elevated vata. If you have pacify vata. Weightlifting • Go on countryside walks • Sleep too little. a tendency toward vata is particularly good, as it • Exercise too regularly. imbalance, you should provides stability and in the sunshine. • Become exposed to make oil massages a substance to counteract regular part of your vata’s lightness and • Spend time in quiet drafts and cold. routine. For more mobility. Those with information about how a lot of vata in their contemplation. • Activities that cause to perform a self-massage constitution should and which oils to use for be careful to avoid • Listen to calming music. sensory overload. elevated vata, see pp.36–39. overexertion. • Take warm baths.

PACIFYING VATA 51 Diet Yoga and meditation Those wishing to pacify vata benefit from a Vata’s tendency for movement, irregularity, regular diet of warm, soupy food, and only and lightness benefits from the focus, quiet, and consuming drinks hot. A diet to pacify vata the calming and grounding effects of yoga and contains more fats and grains than diets for other meditation. For more information, see chapter doshas. For more information about a vata 5 on yoga (p.118) and chapter 6 diet, see pp.72–75. on meditation (p.164). Practitioner treatments You may wish to go to an Ayurvedic practitioner. They will assess you first, and may then recommend oil treatments, such as a full body massage or enemas to pacify vata (see pp.192–93), or a full panchakarma treatment to eliminate elevated vata (see pp.194–95). “Vata in harmony is enthusiasm, normal breathing and movement, and the proper elimination of malas.” CHARAKA

52 MAINTAINING GOOD HEALTH PACIFYING PITTA Pitta is hot, liquid, sharp, light, quickly penetrating, sour, and slightly oily. It is pacified by practices that are cooling, soothing, heavy, slightly drying, and mild as these characteristics are opposite to its own. Lifestyle Those with a lot of pitta tend toward intensity both in their emotions and activities. They benefit from a mild and moderate work and personal life. They should partake in soothing hobbies and avoid activities that might provoke strong emotions. WHAT TO DO WHAT NOT MASSAGE EXERCISE • Oil massages with TO DO • Sunbathe or stay in the Pitta is pacified by Swimming and outdoor cooling oils. cooling or soothing oils, exercises in the shade are sun too long. such as coconut or almond the best forms of exercise • Go swimming. oil, which counteract its for pitta. Those with a lot • Go on walks in the woods • Get stressed. heat and sharpness. For of pitta will benefit from • Use saunas and more information about noncompetitive sports, or in the shade, avoiding how to perform a self- reigning in their the sun. steam rooms. massage and which oils to competitiveness and use for elevated pitta, see focusing on enjoying • Take cool baths. • Give in to strong anger pp.36–39. the exercise. • Listen to calming music. or irritation. • Engage in competitive activities.

PACIFYING PITTA 53 Diet Yoga and meditation Elevated pitta can be pacified by eating The pitta drive and competitiveness are four times a day in small portions; avoiding directed inward during yoga practice, developing pungent, sour foods; and adding cold, raw food to their diet. A diet to pacify pitta contains more body awareness rather than competitiveness. vegetables than a vata diet, and more grains Meditation then soothes the sharp pitta nature. than a kapha diet. For more information For more information, see chapter 5 about a pitta diet, see pp.76–79. on yoga (p.118) and chapter 6 on meditation (p.164). Practitioner treatments You may wish to go to an Ayurvedic practitioner. They will assess you first, and may then recommend treatments such as an eye bath or a massage with cooling and soothing oils to pacify pitta (see pp.192–93), or a panchakarma treatment to eliminate elevated pitta (see pp.194–95). “Pitta in harmony has good vision and digestion, a normal temperature and hunger, and is happy and intelligent.” CHARAKA

54 MAINTAINING GOOD HEALTH PACIFYING KAPHA Kapha is cool, heavy, oily, stable, and soft. It is pacified by practices that are heating, light, dry, moving, and rough as these characteristics are opposite to its own. LiLfeifsetsytlyele Those looking to pacify kapha should find ways that they can challenge themselves, be active, and change their routines every now and then. Stimulation is the key to counterbalance inertia and stability, which can eventually become rigidity. WHAT TO DO WHAT NOT MASSAGE EXERCISE • Dry-powder or oil TO DO Heating or stimulating Exercise is important for massages. • Be too sedentary. massages, such as those those with strong kapha • Sleep too much. using dry powder, silk as it stimulates their • Take warm baths. • Gain too much weight. gloves, or heating oils, slower metabolism. • Listen to lively music. • Be exposed to cold. pacify kapha. For more Most benefit comes from • Learn new things. • Live a secluded information about how the speed, activity, and • Deviate from your to perform a self-massage competition provided by lifestyle. and which oils to use for group sports. Dancing is routine. elevated kapha, see also good as its lightness pp.36–39. and movement balance • Seek out stimulating kapha’s heaviness and stability. company.

PACIFYING KAPHA 55 Diet Yoga and meditation To pacify kapha, try to avoid overeating, The tendency for lethargy and inertia caused by or eating food that is too heavy. You might want kapha is eased by yoga’s stimulation of prana (vital to skip the occasional meal, fast regularly, and energy). The resulting sense of lightness and clarity generally eat less. It is best to stick to warm is strengthened during meditation. For more meals and avoid heavy, greasy foods, or information, see chapter 5 on yoga (p.118) eating too many grains. For more and chapter 6 on meditation (p.164). information about a kapha diet, see pp.80–81. Practitioner treatments You may wish to go to an Ayurvedic practitioner. They will assess you first, and may then recommend treatments such as herbal bolus or dry-powder massage to pacify kapha (see pp.192–93), or a panchakarma treatment to eliminate elevated kapha (see pp.194–95). “Kapha in harmony is oily, cohesive, steady, virile, strong, self-disciplined, patient, and without greed.” CHARAKA

56 MAINTAINING GOOD HEALTH STRENGTHENING AGNI Maintaining agni is one of the key principles of Ayurveda, and looking after our agni may now be one of our most important tasks, as it is weakened by most aspects of a modern lifestyle. Lifestyle Ayurveda teaches us how to keep agni strong and healthy, and how to restore its function if compromised. This revolves around what, how, and when we eat, as well as how regularly we exercise. WHAT TO DO WHAT NOT MASSAGE EXERCISE • Eat at the same times TO DO • Overload your The agni in the tissues Exercise stimulates and each day. needs to be strong in order strengthens agni and the stomach. for massage oil to be entire digestive process. • Eat a light and easily digested. A full oil Try to exercise every day, • Eat when you are self-massage can be too or at least two to three digestible diet of fresh, much too digest if your times a week. non-processed food. not hungry. agni is weak. Stimulating oils, or dry-powder or silk • Fast regularly • Have cold drinks. glove massages are a good • Become stressed, or alternative (see pp.36–39). according to your health and dosha. eat a heavy diet during periods of stress. • Drink hot or warm • Have too sedentary water. a lifestyle. • Exercise regularly.

STRENGTHENING AGNI 57 Diet Yoga Those wishing to strengthen agni benefit Most yoga asanas have an agni-strengthening from using plenty of spices in their food and fasting effect. A full yoga session will stimulate your 1 day a week (see pp.86–87). Avoid eating metabolism and the agni in your digestive system, too much, or foods that are too heavy. For more ensuring that you are ready to fully digest your meals. For more information, see information about how to eat for chapter 6 on yoga (p.118). strengthening agni, see pp.84–85. Practitioner treatments As well as the lifestyle and diet advice essential for strengthening agni, an Ayurvedic practitioner may recommend a course of therapeutic, agni-strengthening herbs, most of which also digest ama (see pp.196–97). “The secret of being healthy and happy at all times is to be a little hungry all the time.” SWAMI SIVANANDA



FOOD, DIET, AND RECIPES “Let your diet be anything, but it should pass this test: it should protect health and prevent disease.” CHARAKA

60 FOOD, DIET, AND RECIPES THE HEALING ORIGIN POWER OF FOOD Regional foods that are Nutrition is called “the great medicine” in fresh and ripe, rather Ayurveda. A wholesome, well-balanced diet than imported foods, is the foundation of health, strength, and are the best choice happiness, for both mind and body. (see pp.66–67). A healthy diet TIMING The food you eat should be appetizing and The season, the time of day, appeal to all your senses. Make gradual and your phase of life all tell changes to your diet by cutting down you which foods are best to eat. on unwholesome foods and introducing In winter, meals should be rich healthy ones in their place. With practice, and nourishing; in summer, you will find the diet best suited to your light and cooling. Make taste and constitution. lunch your biggest meal. A well-balanced diet consists of two- QUALITY thirds nourishing foods, which help build tissue, and one-third purifying foods, which Food should be organic, prevent kapha increase and excess tissue fresh, and selected according buildup (see p.26). to its taste, heating or cooling quality, digestibility, • Nourishing foods: grains, fruit, milk, and effect on the doshas and tissues. Avoid processed and dairy products, nuts, fats, and starchy prepackaged foods and vegetables, such as potatoes. meals (see pp.66–67). • Purifying foods: legumes and all other QUANTITY vegetables except those that are rajasic Don’t eat too much or too or tamasic (see p.65). little. Fill your stomach half with solid food, one Drinking and eating quarter with liquids, and A small glass of hot water or water at room leave one quarter empty. temperature half an hour before a meal and during a meal is beneficial. More than that will weaken agni. After a meal, wait at least 1 hour before having a drink, so as not to weaken agni or increase kapha. Follow the eight guiding principles to ensure the food you eat has the power of healing.

COMBINATION THE HEALING POWER OF FOOD 61 The body’s ability to digest INCOMPATIBLE is affected by how different FOODS foods are combined (see box, right). Some foods become hard to digest if eaten in large PREPARATION amounts at the wrong time, or together with certain You are not what you other foods. They weaken eat, but what you digest. agni, disturb the doshas, Naturally grown food that is create blockage, and damage properly prepared—ideally the tissues. Only people with heated or cooked—is easiest a very strong agni, or who to digest and absorb are used to eating these (see pp.88–89). foods, will be able to digest them. YOUR Try to avoid: SURROUNDINGS • Milk with fruit, fish, yogurt, The atmosphere you cook meat, tomatoes, or legumes and eat in, and the state of • Hot foods with cold foods your kitchen play an • Hot drinks with honey, important role (see pp.88–89). Work in a tidy, alcohol, or yogurt positive environment. • Ghee and honey YOU combined in equal quantities You, the person who eats, • Cold foods in winter are important. The healthiest food can become poison if “If you strive for bliss, you are in a hurry, stressed, ill, or have a weak agni. your diet should be such that new disease cannot manifest and existing disease is alleviated.” CHARAKA

62 FOOD, DIET, AND RECIPES SIX TASTES In Ayurveda, every food or substance has at least one of Cooling, heavy, oily the six tastes: sweet, sour, salty, pungent, bitter, and astringent. To properly satisfy the body and mind, a full meal should include all six tastes. Effect on doshas Follow the order 1WaterSWEET of the tastes when The six tastes all have different eating your meal, Sweet foods include: grains, qualities, such as cooling or oily. starting with sweet ghee, pasta, bread, sugar, Each taste has an effect on the and ending with Earth milk, cheese, potatoes, doshas, because they come from astringent. the same elements as the doshas carrots, beets, squash, and share the same qualities. A taste that has the same quality Heating, oily, and light parsnips, cucumber, and as a dosha will increase it. To pacify a dosha that is elevated in your most fruits. constitution, emphasize tastes with the opposite qualities in your meal.  2 SOUR Sour foods include: Three phases of digestion lemon, curd, buttermilk, An ayurvedic meal starts with tomatoes, tamarind, and the sweet kapha phase, when sour apples. Serve a slice the elements water and earth of lemon and/or some are digested. Ideally, foods with yogurt with salt with a sweet taste (such as grains, and your main meal. also dessert) should be eaten first, as they need a strong agni. This Earth 3 SALTY may be new to the Western palate, Fire Salty foods include: but it is well worth a try. tamari and soy sauce, and rock and sea salt. Then comes the sour pitta phase, which digests the element Heating and oily fire. Eat sour and salty foods next. These support agni. Each taste is made Water up of two elements and Fire Finally, there is the vata phase, has a unique combination which digests air and ether. of qualities. Each food has at Consume bitter and astringent least one taste, and many have foods last. These support the vata two or more—for example, phase and reduce kapha. celery (bitter, pungent, salty).

SIX TASTES 63 Air Dry, cooling, and “The tastes sour and pungent Earth stimulate agni; the tastes bitter and ASTRINGENT heavy astringent reduce tissue.” 6Astringent foods include: EFFECT ON VATA pears, legumes, tofu, and beans. The main meal Vata is made from ether and air. should include legumes or Sweet, sour, salty tastes tofu to be complete. pacify vata. Pungent, bitter, astringent Air tastes increase vata. Ether EFFECT ON PITTALight, cooling, and dry 5BITTER Pitta is made from fire and water. Bitter foods include: Sweet, bitter, astringent turmeric, fenugreek, tastes pacify pitta. leafy green vegetables, Pungent, salty, sour tastes eggplant, and fresh herbs. increase pitta. Sprinkling chopped green herbs on a dish provides EFFECT ON KAPHA the bitter taste. Kapha is made from earth and water. PUNGENT Fire Pungent, bitter, astringent tastes pacify kapha. 4Pungent foods include: Sweet, sour, salty tastes black pepper, ginger, tulsi, increase kapha. cardamom, radish, chile. Air Heating, dry, and light

64 FOOD, DIET, AND RECIPES SATTVIC DIET Sattva is the energy of harmony and clarity. A sattvic diet helps create happiness of mind and is made up of pure foods that are delicious, wholesome, and give mental strength. Energy and joy SATTVIC FOODS Sattva is one of the three energies of the mind, or Try to include as many of the following in your diet gunas (see pp.166–67). A sattvic diet consists of pure as possible: foods that give health, energy, joy, peace, and clarity. Our mind and body are strongly influenced by what Whole grains, such as barley, we eat and drink. As you start to follow a sattvic diet, millet, wheat, oats, brown rice, the positive experience of sattva will lead you to want and quinoa to refine your tastes and food choices further. Fresh vegetables – green leafy vegetables A sattvic meal is prepared from fresh, natural and seeded vegetables such as cucumber ingredients. It is eaten freshly cooked and in moderate and squash amounts, sitting down, and taking your time. It is easy to digest and leaves you feeling light and energized. Ripe, fresh fruits, such as pears, apples, plums, peaches, apricots, mangos, The guidelines opposite are designed to help figs, and avocados you make conscious decisions about your diet. Remember that changes should be made gradually, Nuts, seeds, and legumes, such as moong but consistently. dal, lentils, chana dal, chickpeas, cashews, almonds, sunflower seeds, pumpkin seeds “The foods that increase Dairy products – organic, fresh milk, ghee, purity, strength, health, and fresh cheese, curd, and yogurt from happy cows or goats joy are sattvic.” Spices that are not too stimulating: BHAGAVAD GĪTĀ coriander, pepper, turmeric, cumin, parsley, and rock salt in moderation Natural sweeteners, such as jaggery, honey, molasses, and maple or agave syrup.

SATTVIC DIET 65 HEALTHY MEAT, FISH, EGGS AS EGGS AS ONIONS VINEGAR SWAPS AND POULTRY A BINDER A LEAVENING GINGER OR LEMON AS A PROTEIN OR PROTEIN JUICE To achieve a sattvic SOURCE AGENT CELERY diet, try replacing SOURCE the foods on the top line, in red, with their LEGUMES, CHICKPEA BAKING alternatives below, TOFU, OR FLOUR, TOFU, POWDER OR in green. TEMPEH AND TAPIOCA YOGURT PLUS SPARKLING FLOUR WATER RAJASIC FOODS TAMASIC FOODS Rajas is the energy of agitation (see p.167). Rajasic Tamas is the energy of resistance (see p.167). Tamasic foods foods increase negative emotions, such as lust, anger, are stale, decomposed, or unclean and can make you greed, selfishness, violence, and egoism. Rajasic foods dull, inert, lazy, and depressed. Meat, poultry, fish, and are excessively pungent, bitter, sour, salty, dry, and all intoxicants (such as alcohol and marijuana) are all burning. Tobacco is rajasic, and sattvic food eaten in tamasic in nature. Sattvic food taken in excessive quantity a hurry becomes rajasic. (overeating) becomes tamasic. Try to avoid the following, which are rajasic: Try to avoid the following, which are tamasic: • Unripe fruit • Overripe fruit • Highly pungent spices, such as chile flakes, • Mushrooms • Vinegar in excess • Peanuts • Meat • Caffeine (in coffee, black and green tea, and • Poultry • Fish soft drinks) • Fermented foods • Food that has been burned • Too many sweets • Fried or deep-fried foods • Onions • Barbecued foods • Garlic • Reheated meals • Radishes • Canned food • Hard cheese • Processed food • Eggs • Precooked meals • Refined (white) sugar • Leftovers • Soft drinks • Prepared mustards • Heavily spiced and salted convenience foods • Snacks with artificial additives • Stimulants of all kinds

66 FOOD, DIET, AND RECIPES TO INCREASE SATTVA CONSIDER VEGETARIANISM To increase sattva (see pp.166–67) and enhance spiritual growth. The yogic diet is based on sattvic foods, Meat, poultry, fish, and eggs are which means it is lacto-vegetarian. There considered rajasic and tamasic. are many benefits that come with eating only vegetarian food. FOR NOURISHMENT Why be a vegetarian? The farther away from the original Maintaining a happy and healthy mind and source of energy—the sun—your food body relies on eating fresh, nourishing food. is, the less nourishing it is. Plant- A well-balanced vegetarian diet consisting based foods are lighter and easier to of grains, vegetables, fruit, herbs, milk, digest than meat, which ghee, and vegetable oils provides all the is a burden on the digestive tract. nourishment required. Vegetarianism has a positive impact on both the health of the FOR GOOD individual and the world (see right). HEALTH Choose wisely According to scientific evidence, those with a balanced vegetarian Fresh, ripe foods are the best choices diet have fewer chronic diseases— for a sattvic diet. Try to avoid canned food most notably, they have lower and frozen food. Meals should be freshly cholesterol, are less obese, and prepared, not processed.  have a lower risk of heart disease. Wherever possible, aim to: • Shop organic—choose foods grown in fertile soil free from pesticides. • Shop local—farmers’ markets and home-grown produce are ideal. • Avoid supermarket produce that has been prepackaged and imported.

CONSIDER VEGETARIANISM 67 “May you all attain perfect health, longevity, and peace by living on a vegetarian diet, which is helpful for meditation and healthy living.” SWAMI SIVANANDA THROUGH MODERN FOOD COMPASSION PRODUCTION Compassion, or nonviolence, Milk and butter contain the toward all living beings is an impressions of the animals they important part of Ayurveda (see come from, such as the quality of their pp.174–75). This includes animals. feed and their living conditions. Invest in the best you can afford. TO FEED THE WORLD High-quality products come from animals that enjoy the following The growing human population living conditions: is putting pressure on the planet’s resources. The earth can provide • A natural habitat enough food for everyone—if we all eat a vegetarian diet. • Space to move TO PROTECT • Good-quality feed THE EARTH • Freedom to choose to eat those A vegetarian diet reduces the foods they need negative environmental impact of meat production, such as • No hormone or antibiotic greenhouse gas emissions, water treatments wastage, and water pollution. • Freedom from negative experiences, such as fear and stress These are six reasons to consider changing to a vegetarian diet, which has both personal and global benefits.

68 FOOD, DIET, AND RECIPES HERBS AND SPICES According to Ayurveda, herbs and spices stimulate appetite, strengthen agni, and have beneficial therapeutic actions. To pacify an elevated dosha, make use of the herbs or spices that show a down arrow in the relevant column in the chart. SPICES EFFECT EFFECT EFFECT TASTES, QUALITIES, ON VATA ON PITTA ON KAPHA AND ACTIONS CORIANDER MINT • Astringent, bitter, sweet GREEN • Fresh: cooling; dried: heating CARDAMOM • Reduces gas; quenches thirst SAFFRON TURMERIC • Sweet, pungent CLOVES • Cooling FENNEL • Aids digestion; aids respiration SEEDS GINGER • Sweet, pungent LONG PEPPER • Cooling, light, dry (PIPPALI) • Pungent, bitter • Heating, oily • Benefits nerves • Bitter, pungent, slightly astringent • Heating, light, dry • Purifies blood; lowers blood sugar • Bitter, pungent • Cooling • Digest ama; alleviate gastritis • Sweet, bitter • Cooling • Stimulate digestion; reduce gas • Fresh: pungent, heating, dry; dried: pungent, light, oily, mild • Digests ama • Pungent, bitter, sweet • Slightly cooling, light, oily • Relieves respiratory problems

HERBS AND SPICES 69 SPICES EFFECT EFFECT EFFECT TASTES, QUALITIES, ON VATA ON PITTA ON KAPHA AND ACTIONS BASIL BAY LEAVES • Pungent, bitter CINNAMON • Heating CUMIN • Fresh: decongestant FENUGREEK MUSTARD • Pungent, bitter SEEDS • Heating NUTMEG • Reduce gas from beans OREGANO PARSLEY • Pungent, bitter, sweet ROSEMARY • Heating, light, dry CURRY LEAVES • Digests ama; reduces gas CHILE • Pungent, sweet • Heating, light, dry • Stimulates appetite; reduces gas • Bitter • Heating • Reduces gastric hyperacidity • Pungent, bitter • Heating, dry • Digest ama • Pungent, bitter, astringent • Heating • Aids sleep, aromatic • Bitter • Heating, dry • Digests ama; reduces gas • Pungent, bitter • Light, dry, heating • Diuretic; digestive tonic • Pungent, bitter, astringent • Heating • Decongestant • Bitter, pungent • Heavy, dry, heating • Digestive tonic • Pungent • Heating, light, dry • Digests ama; lowers cholesterol

70 FOOD, DIET, AND RECIPES GHEE, SUGAR, GHEE AND HONEY Ghee is clarified butter, and is one of the best fats In Ayurveda, food is medicine. As to use for cooking. It is made by heating butter until well as being everyday ingredients, all the water has evaporated and then filtering the ghee, sugar, and honey have milk solids until only the fat remains. For therapeutic powerful healing properties. Ghee purposes, the older the ghee, the better its healing and honey strengthen agni (digestive properties will be. It is said that ghee that is 100 years fire) when consumed in moderation. old can even reduce kapha. Reaping the benefits BENEFITS Sugar is the sweetener of choice in ayurvedic cuisine. Ghee has healing properties and improves mental Honey is regarded as medicine. Both substances function, the complexion, voice, eyes, and reproductive should be consumed in moderation. tissue. It is also used as a carrier for healing herbs, and is added to some herbal oils. Here are just a few examples The best forms of sugar to use are jaggery of the medicinal uses of ghee: (unrefined cane sugar), which is available from some supermarkets, or sharkara (purified cane sugar), • Soothing burns which can be found in specialty stores or online. • Aiding in wound healing Sharkara should not be confused with industrialized, • As a brain tonic refined white sugar, which has a similar appearance. • Purifying the blood and treating skin diseases • Soothing and purifying the eyes Ghee has a sweet taste. It rejuvenates the whole system and is a general tonic. If you are in good QUALITIES health, try to cook with ghee daily. • Heavy • Soft ! IMPORTANT NOTE • Oily • Cooling Avoid heating honey or taking it with hot substances, EFFECT ON THE DOSHAS because when honey is heated it produces ama, Pacifies vata and pitta. Increases kapha. which acts as a toxin (see p.26). Honey should not be consumed with an equal quantity of ghee, as this is also detrimental to health.

GHEE, SUGAR, AND HONEY 71 SUGAR HONEY Jaggery and sharkara are the two most commonly used Honey’s astringent, subtle, and dry qualities make forms of sugar in ayurvedic cuisine. Jaggery is thickened it the ideal substance for reducing kapha. The best and solidified cane sugar syrup and contains many variety is honeydew honey (also known as forest honey), bioactive phytochemicals. It is available in lumps or as a which is penetrating and sharp. Those with a lot of pitta powder. Sharkara is white sugar that has been carefully or vata should consume honey in moderation. As it is a purified. Compared to refined white sugar (which is desiccant, honeydew honey can reduce body weight heating), sharkara is cooling, lighter, and easier to digest. in conjunction with a suitable diet for weight loss. BENEFITS BENEFITS Opt for older jaggery wherever possible, as it is easier Honey improves the skin, bones, nerves, eyes, heart, to digest than fresh jaggery, which increases kapha and and voice and is an antimicrobial. It also has the can lead to asthma. following specific uses: Sharkara only mildly increases kapha. It has the following benefits: • Treating coughs and sore throats • Treating burns (used externally) • Diuretic • Helping wounds to heal (used externally) • Purifies the blood • As a carrier for many herbal medicines to improve • Soothes burning sensations • Quenches thirst their absorption and enhance their effect • Beneficial for the eyes • Honey that is more than 1 year old reduces body fat QUALITIES • Heavy (Fresh honey increases body weight.) • Moisturizing • Cold QUALITIES • Cooling EFFECT ON THE DOSHAS • Astringent • Subtle Pacifies vata and pitta. Increases kapha. • Dry EFFECT ON THE DOSHAS Increases vata and pitta. Pacifies kapha.

72 FOOD, DIET, AND RECIPES THE VATA DIET A vata diet is suitable for anyone who needs to pacify and reduce vata, whether or not vata is one of the dominant doshas in their constitution. It is nourishing, tissue-building, and gives strength and vitality. Understanding When to follow What and a vata diet a vata diet how to eat If vata is one of your dominant You should follow a vata diet if: The way you eat and how you doshas and your doshas are in prepare your food are important. balance, you do not need to • You have elevated vata Select foods with opposite follow a special vata diet. You • You feel your vata may become qualities and tastes to cool, dry, should aim to eat a balanced irregular vata. diet containing all six tastes. elevated as a result of your lifestyle, or because you have a These are the most important Eating for vata lot of vata in your constitution aspects of the vata diet: If you need to follow a special vata diet (see right), you will • In dry, windy, and cold weather • Qualities: hot, liquid, oily, heavy benefit from eating warm foods. • During late fall and winter • Tastes: sweet, sour, salty Meals that are both warm and • When you are in a region that • Regular meals soupy and that contain high- • Eating in a calm and quality fats are easily digested aggravates vata, such as high- and drive out gas. A warm meal altitude mountains unhurried atmosphere supports agni and a soupy, oily meal gives strength and • In old age, when vata is high • Warm, cooked foods, nourishes the sense organs. preferably soups • Drinking hot beverages only

THE VATA DIET 73 “Food should be taken in a calm and quiet place, free from anxiety and sorrow, observing silence.” SWAMI SIVANANDA Adapting What Agni your meals to avoid and vata Compared to the other doshas, If you are following a vata diet, Elevated vata weakens agni. vata benefits from a diet that you should reduce or avoid: If you are following a vata diet, includes increased amounts of remember to take good care of the following tastes, textures, • Qualities: cold, dry, light agni. Follow the guidelines on and qualities: • Tastes: pungent, bitter, pp.84–85, and try the following: • Sweet tastes, in the form astringent • One or two slices of fresh of carbohydrates • Fasting—if you have a lot of ginger with a pinch of rock salt and lemon juice before meals • Liquids, in the form of soupy vata in your constitution, you should not fast for longer than • Curd or yogurt with a pinch of foods and sauces 16 hours; if you have elevated vata, you should not fast at all salt taken with your meal • Oiliness, from dairy products, • Irregular meals and fats in the form of ghee or • Eating on the go most vegetable oils (see p.75) • Eating when under stress • Raw, cold, and dry foods, • Salty or sweet chutneys added such as salad to your meal • Cold drinks

74 FOOD, DIET, AND RECIPES 55% FOODS FOR VATA GRAINS If it is appropriate for you to follow a vata diet (see pp.72–73), use these pages to discover the foods to choose and the foods to avoid. Balancing vata The pie chart (see right) shows the proportions of different foods to eat for a vata diet as part of your daily meals. Specific ingredients that are ideal for pacifying vata are given around the outside of the chart. FOODS TO REDUCE Grains OR AVOID Wheat, white rice, Soothe vata by reducing or avoiding: spelt, quinoa, cooked oats, yeast-free bread. • Grains: millet, brown rice, any whole grains, corn, barley, buckwheat, oat bran, cold cereals, puffed cereals, crackers, cereal flakes, rice flakes, puffed rice or corn cakes, popcorn • Vegetables: all types of cabbage: kale, Brussels sprouts, kohlrabi, broccoli, cauliflower • Legumes: chickpeas, aduki beans, white beans, black beans • Dairy products: sheep’s milk cheese, buffalo mozzarella • Nuts and seeds: bitter almonds • Spices and herbs: chile flakes, cayenne pepper • Drinks: cold or caffeinated beverages: coffee, black tea, green tea, and fruit or vegetable juice in cold weather • Fruit: astringent fruit: pears, unripe bananas

FOODS FOR VATA 75 Vegetables Additional items Fennel, cucumber, carrots, Add flavor to your meals with spices, squash, okra, parsnips, herbs, sweeteners, and salt. Fresh fruit beets, spinach, asparagus, should be eaten outside of meal times. sweet potatoes, zucchini, Take drinks before or during your meal, sweet peas, cooked and not immediately after (wait 1 hour). peeled tomatoes,* artichokes.* SPICES AND HERBS 20% These include: aniseed, basil, dill, fennel, ginger, cinnamon, VEGETABLES cardamom, cumin, turmeric, bay leaves, cloves, sage, 15% marjoram, rosemary. FATS, DAIRY Fats SALT PRODUCTS, NUTS, SEEDS Ghee, all cooking The salty taste pacifies oils except for vata. Opt for local or 10% coconut oil. Himalayan rock salt (rose- LEGUMES colored or white). Dairy products SWEETENERS Salted buttermilk, salted butter, fresh Small quantities of: raw cane cheese, heated sugar, fruit juice concentrate, cow’s milk, molasses, honey*. mozzarella, sour and sweet cream, FRUIT hard cheese.* Sweet and/or sour fruit, for example: grapes, pineapple, apples, avocados, fresh dates, strawberries, figs, oranges, kiwis, limes. Nuts and seeds DRINKS Nuts roasted in ghee or Juices: apple, berry, mango, soaked in water for 3 hours orange. Lemon juice with and peeled. Almonds, rock salt. Teas: fennel, walnuts, hazelnuts, pumpkin chamomile, lemon balm. seeds, sunflower seeds, sesame seeds. Legumes *Foods that are marked with an asterisk will pacify Mung beans, kidney beans, the vata dosha if taken in small soy milk, red lentils,* amounts—consume in soy products.* moderation.

76 FOOD, DIET, AND RECIPES THE PITTA DIET A pitta diet is suitable for anyone who needs to pacify and reduce pitta, whether or not pitta is one of the dominant doshas in their constitution. It aims to purify the blood, and reduce heat and sourness in the body. Understanding When to follow What and a pitta diet a pitta diet how to eat If pitta is one of your dominant You should follow a pitta diet if: The way you eat and how you doshas and your doshas are in prepare your food is important. balance, you do not need to • You have elevated pitta To pacify pitta, select foods with follow a special pitta diet. You • You feel your pitta may opposite qualities and tastes to should aim to eat a balanced hot, liquid, and light. Be careful, diet containing all six tastes. become elevated as a result however, not to eat too many of your lifestyle, or because cold and heavy foods, which Eating for pitta you have a lot of pitta in compromise agni. These are the If you need to follow a special your constitution most important aspects of the pitta diet (see right), you will pitta diet: benefit from eating plenty • During the summer and early of vegetables, fruit, and • Qualities: dry, mild, warm carbohydrates; a good amount fall, and in hot and humid of protein; and not too much fat. weather, when pitta is high or cool, slightly heavy Healthy pitta is the only one of the three doshas that benefits • When you are in regions • Tastes: sweet, bitter, astringent from raw foods, such as salad. • Regular meals that aggravate pitta, such as • Eating in a friendly atmosphere the tropics • Plenty of fruit and vegetables • Eating four small meals a day or three meals a day and an afternoon snack of sweet fruit

THE PITTA DIET 77 “Do not eat when you are angry. Rest for a while until the mind becomes calm and then take your food.” SWAMI SIVANANDA Adapting What Agni your meals to avoid and pitta As part of your pitta diet, make If you are following a pitta diet Even though pitta and agni share simple changes to your meals that you should reduce or avoid: the element of fire, an elevated will help to pacify pitta. Try pitta does not necessarily mean adding the following to your • Qualities: hot, light, oily a healthy digestive fire—in fact, usual dishes: • Tastes: pungent, salty, sour often, the opposite. • Fried food • Ghee (in moderate quantities) • Foods that are too hot If you have an irritated or elevated • Fresh herbs that are bitter • Hot or pungent teas pitta, take care of agni with: • Eating when angry or irritated and cooling, such as cilantro • Eating in a hurry • Bitter foods and mint • Having heated conversations • Physical exercise • Herbs and spices—cook with • Green cardamom in during a meal long pepper (pippali), cloves, moderation—it is cooling but • Skipping too many meals cardamom, and mint also pungent • Rosewater, which is cooling • Coconut milk or oil, which is cooling

78 FOOD, DIET, AND RECIPES FOODS FOR PITTA If it is appropriate for you to follow a pitta diet (see pp.76–77), use these pages to discover the foods to choose and the foods to avoid. Balancing pitta 50% The pie chart (see right) shows the proportions of different GRAINS foods to eat for a pitta diet as part of your daily meals. Specific ingredients that are ideal for pacifying pitta are given around the outside of the chart. FOODS TO REDUCE *Foods that are OR AVOID marked with an asterisk will pacify Soothe pitta by reducing or avoiding: the pitta dosha if taken in small amounts— • Grains: rye consume in moderation. • Vegetables: radishes, seaweed, hot peppers, Grains raw tomatoes Amaranth, whole grains, Basmati • Dairy products: yogurt; hard, spicy cheese; rice, spelt, barley, oats, quinoa, gorgonzola; Parmesan; kefir; sour cream wheat, wheat bran, corn.* • Fats: sesame oil, mustard seed oil • Nuts and seeds: cashews, peanuts, hazelnuts, raw almonds, brazil nuts, pine nuts, pistachios, walnuts • Spices and herbs: chile flakes and cayenne pepper, mustard seeds, black pepper • Drinks: orange juice, tomato juice, alcohol, coffee • Sweeteners: white sugar, honeydew honey, chocolate • Fruit: cranberries, strawberries, rhubarb, redcurrants, blackcurrants, sour cherries

FOODS FOR PITTA 79 25% Vegetables Additional items VEGETABLES Artichokes; eggplant Add flavor to your meals with spices, (baked or grilled and herbs, sweeteners, and salt. Fresh fruit peeled); green leafy should be eaten outside of meal times. vegetables; cauliflower; Take drinks before or during your meal, broccoli; cucumber; not immediately after (wait 1 hour). kohlrabi; all types of cabbage; peas; carrots; SPICES AND HERBS potatoes; squash; okra; green bell pepper; These include: basil, curry parsnips; beets; salad; leaves, fenugreek, fennel, celeriac; asparagus; sweet coriander, cardamom, cumin, potatoes; cooked, peeled, turmeric, mint, peppermint, and seedless tomatoes.* sage, long pepper, rosewater. 15% Legumes SALT LEGUMES Pitta can eat all To pacify pitta, eat fewer legumes. Eat soaked salty foods. Opt for local or 10% and cooked well Himalayan rock salt (rose- with plenty of spices. colored or white). Try: aduki beans, chickpeas, yellow SWEETENERS and red lentils, soy products, mung Small quantities of: maple beans, kidney beans. syrup, raw cane sugar, juice concentrate, molasses, FATS Fats fresh honey. DAIRY PRODUCTS NUTS Ghee is best. Oils: coconut, FRUIT SEEDS olive, canola, flaxseed, sunflower. Sweet and cooling fruit, for example: red grapes, sweet Dairy products apples, apricots, avocados, bananas, blueberries, pears, Buttermilk; unsalted butter; fresh dates, figs, plums, raisins. cheese; watered-down cow’s milk mozzarella; sweet cream; unsalted soft DRINKS goat cheese; mild, soft, low-fat cheese. Juices: apple, apricot, pear, vegetable, mango, pomegranate, sweet cherry. Teas: fennel, rosehip, jasmine, liquorice. Milk: almond milk, rice milk. Nuts and seeds Coconut, almonds soaked in water for 3 hours and peeled, sunflower seeds, coconut milk, almond milk.

80 FOOD, DIET, AND RECIPES THE KAPHA DIET A kapha diet is suitable for anyone who needs to pacify and reduce kapha, whether or not kapha is a dominant dosha in their constitution. It reduces excess tissue, opens blockages, and stimulates the metabolism. Understanding When to follow What and a kapha diet a kapha diet how to eat If kapha is one of your dominant You should follow a kapha diet if: The way you eat and how you doshas and your doshas are in prepare your food is important. balance, you do not need to • You have elevated kapha Select foods with opposite follow a special kapha diet. You • You feel your kapha may qualities and tastes to cold, oily, should aim to eat a balanced heavy kapha. These are the diet containing all six tastes. become elevated as a result of most important aspects of your lifestyle, or because you the kapha diet: Eating for kapha have a lot of kapha in your If you need to follow a special constitution • Qualities: hot, dry, light kapha diet (see right), you • Tastes: pungent, bitter, should try to keep your food • During spring, and if agni intake light. The way you eat is astringent more important than what you is weak then also during the eat. Any heavy substance cold and wet season, when • Regular, warm meals in good, becomes light when eaten in kapha is high small amounts, and any light lively company substance becomes heavy • When you are in regions that when consumed in large • Fasting or reducing meals to amounts. Fast, eat less, and elevate kapha, such as regions skip meals (see pp.86–87). that have long winters, lots of two a day by skipping breakfast ice and snow, or lots of rain or dinner and cold • Drinking hot beverages only, and not drinking too much—a maximum of 6 cups per day

THE KAPHA DIET 81 “Simple and nourishing foods, moderation, and regular exercise go a long way to the attainment of health and longevity.” SWAMI SIVANANDA Adapting What Agni your meals to avoid and kapha If you have a kapha constitution If you are following a kapha diet, For kapha, a warm meal and are following a kapha diet to you should reduce or avoid: stimulates agni, tastes good, reduce kapha, you will benefit and is quickly digested. To from the following: • All heavy, cold, and oily foods keep agni strong, follow the • Cold and heavy drinks guidelines on pp.84–85 and also • Eating plenty of vegetables • Tastes: sweet, sour, salty try the following: • Increased legumes in your diet • Milk and milk products • Preparing food using pungent • Overeating • Bitter foods • Snacking • Physical exercise spices or spice mixes, for • Eating late at night • Cooking with ginger, black example: ginger, pepper, a • Eating on your own small amount of chile flakes or pepper, a bit of chile flakes, and radish, or a spicy chutney plenty of bitter spices, such as curry leaves, turmeric, and • Dry foods fenugreek seeds or leaves

82 FOOD, DIET, AND RECIPES FOODS FOR KAPHA If it is appropriate for you to follow a kapha diet (see pp.80–81), use these pages to discover the foods to choose and the foods to avoid. Balancing kapha 45% The pie chart (see right) shows the proportions of different GRAINS foods to eat for a kapha diet as part of your daily meals. Specific ingredients that are ideal for pacifying kapha are given around the outside of the chart. FOODS TO REDUCE Grains OR AVOID Millet, corn, buckwheat, Soothe kapha by reducing or avoiding: brown rice, rye, whole wheat, • Grains: white flour, wheat amaranth, barley, quinoa, puffed rice or corn cakes, cereal • Vegetables: avocados, cucumbers, pumpkin/ squash, tomatoes, sweet potatoes flakes, popcorn, bran, white rice,* spelt,* rolled oats,* corn.* • Legumes: kapha can eat all legumes, as they are astringent • Dairy products: all dairy products not listed opposite • Nuts and seeds: all nuts and seeds not listed opposite • Spices and herbs: kapha should reduce salt • Drinks: cold drinks. Fruit juice needs to be watered down • Sweeteners: white sugar • Fruit: avocados, bananas, dates, fresh figs, honeydew melon, cherries, mangoes, watermelon, grapes

FOODS FOR KAPHA 83 30% Vegetables Additional items VEGETABLES Artichokes; eggplant Add flavor to your meals with spices, (baked or grilled and herbs, sweeteners, and salt. Fresh fruit peeled); green leafy should be eaten outside of meal times. vegetables, such as Take drinks before or during your meal, spinach; green beans; not immediately after (wait 1 hour). cauliflower; broccoli; kale; leek; okra; bell peppers; SPICES AND HERBS spicy peppers; radishes; all types of cabbage; peas; These include: anise, fenugreek, potatoes; squash; okra; cayenne, chile flakes, parsley, parsnips; beets; celeriac; marjoram, nutmeg, mustard asparagus. seeds, cilantro, and coriander. 15% Legumes SALT LEGUMES Eat soaked and Be moderate with your use of cooked well with salt. Opt for small amounts of plenty of spices. local or Himalayan rock salt Aduki beans, peas, (rose-coloured or white). chickpeas, yellow and red lentils, SWEETENERS mung beans, kidney beans, soy Small quantities of: honeydew milk,* soy beans,* honey, maple syrup*, dried tofu,* seitan.* fruit*, cane sugar*. 10% Fats FRUIT FATS DAIRY PRODUCTS Olive oil, canola oil, Pineapple, astringent apples, NUTS mustard oil (a maximum grapefruit, orange, SEEDS of 2 tablespoons per day). blueberries, pears, papaya, quince, rhubarb, dried fruit,* strawberries,* lemons.* DRINKS Teas: ginger, chai spices, green tea, fennel, rosehip, jasmine, chamomile, clove. Dairy products Buttermilk, cottage cheese, unsalted goat cheese with spices.* Nuts and seeds *Foods that are marked with an asterisk will pacify the Pumpkin seeds,* sunflower seeds,* kapha dosha if taken in small flaxseeds.* amounts—consume in moderation.

84 FOOD, DIET, AND RECIPES SUPPORTING AGNI Good digestion is the key to our health. If you know and follow the rules of keeping your agni (digestive fire) strong, you will be happy and healthy, and enjoy the benefits of a good immune system. Support your The day and Improving digestion the seasons digestion Agni is a fire that needs adequate Support your agni by tuning in to The following practices will help fuel. Eating heavy foods and the natural rhythms of the day create a strong agni. overeating are like putting wet and the time of year, and working wood or too much wood on the in harmony with them. • Eat at fixed times. fire—it will be extinguished. If • Eat only when you are hungry. your agni is strong, you will feel • Agni is strongest around noon • Ensure meals are cooked and light, nourished, and clear after a meal, and have no fatigue, and during winter; these are the eaten hot. heaviness, fullness, or indigestion. times to eat heavier meals. • Make evening dinner a light Eat in order • Agni is less active in the Heavy foods are harder to digest meal, and do not eat late. than light ones. Work with your morning and the evening, digestion by eating different foods during summer, during illness, • Use plenty of spices. in the sequence below, which and immediately after exercise; • Consume heavy, oily, fried, cold, broadly corresponds with the these are the times to have light order of the tastes (see p.62). meals or fast (see p.86). and raw foods in small quantities only—they are hard to digest. • Heavy, oily, and hard foods • Fast one day each week (see to start. pp.86–87). • Soft foods next. • Light and liquid foods at the • If you have fasted for more end of the meal. than 8 hours between meals, don’t overload the stomach; this Yogurt, curd, and cheese will tax your agni. Yogurt and curd should not be eaten for dinner or at night, as • Do not drink cold water, they will cause blockages. Hard cheeses are also heavy, oily, and especially before, during, or cold and will have a similar effect. after meals, and never add ice to your drinks.

SUPPORTING AGNI 85 “The period of life, complexion, strength, health, luster, ojas, and energy are the result of the digestive fire.” SWAMI SIVANANDA Mealtime Drinks Agni guidelines for agni and ojas Your approach to mealtimes will To support agni, try the following A strong agni will help to create affect your digestion. Take your drinks in the place of cold water. ojas in the body (see pp.26–27). time eating, chew well, and follow When agni is strong, the following the order of the six tastes wherever AGNI DRINK foods increase ojas: possible (see p.62). • 1 tsp ground cumin • ½ tsp freshly ground black pepper • Milk—drink 1 cup a day, BEFORE MEALS • Be active—exercise gently. (for pitta, you can use long pepper) warmed with spices and • Eat 1–2 slices of fresh ginger consumed hot • 2–3 pinches of ground ginger with lemon juice and rock salt, • pinch of rock salt • Ghee—take up to 3 teaspoons or chew a few fennel seeds. Pour 1 cup of water into a a day • Follow a ritual, such as washing saucepan. Add the spices and salt. Bring the seasoned water to a boil • Almonds—eat 3–4 a day, either your hands and face and giving and simmer for 10 minutes. Pour thanks (these can be unspoken). into a cup and drink 30–45 roasted or soaked and peeled minutes before your meal. AFTER MEALS • Whole grains • Chew a few fennel seeds. AYURVEDIC WATER • Ripe, sweet fruits • Take a walk if possible. Boil water in an open saucepan NOW MOVE TO for up to 20 minutes. Pour into a FASTING FOR HEALTH Thermos and drink throughout the day. Water boiled in this way is the most easily digestible form.

86 FOOD, DIET, AND RECIPES FASTING FOR HEALTH Fasting means giving up solid food in order to eliminate accumulated toxins and cleanse the system. It is a wonderful method of keeping healthy and activating self-healing. Benefits of fasting 16 Fasting gives rest to the stomach, intestines, HOURS and digestive organs. It cleanses and rejuvenates the body, removes blockages, If your lifestyle or constitution doesn’t allow relieves agni, and gives energy. Physically, for long fasts, this easy version is highly your system gets an entire overhaul. Fasting will help you to develop strong willpower and beneficial, especially when done on a regular basis. enable you to concentrate better: it will also allow you to experience clarity. Have a light lunch and then skip dinner or breakfast. This ensures a roughly How to fast 16-hour period of not eating During a fast, drink plenty of hot water, solid foods. herbal teas, or light broth. Don’t do strenuous mental or physical work during any fast A fast can vary in ! IMPORTANT NOTE lasting 24 hours or longer. If you get length from 16 hours Talk to your doctor before nauseous, drink water mixed with a little to a few days. Seek the fasting, especially if you have lemon juice. Be careful not to give in to guidance of an expert a health condition, or have cravings or to overeat. If this happens, the if you wish to fast for had one in the past. Do not best remedy is to fast again. longer than 2–3 days. fast if you have an elevated vata, or you are pregnant, Breaking your fast nursing, or underweight. Break any fast that is longer than a day gradually, over the same duration as the fast. Reintroduce vegetable soup, diluted fruit juice, or coconut water first, three to four times daily for one-quarter of the length of the fast. Then, if your fast was longer than 3 days, continue with a diet of mainly fruit and cooked vegetables for the next few days.

FASTING FOR HEALTH 87 24 2–3 HOURS DAYS During a 24-hour fast, drink hot water, You can fast for as long as 2 or 3 hot agni drink (for increased kapha or if there is days on your own, provided you are careful ama, see p.85), or hot, light vegetable broth. to break the fast slowly by gradually introducing light and soupy foods at If it is too difficult to sustain the fast, you can mix the juice of 2–3 fruits with water, or drink 1–2 glasses the end of the fasting period. of freshly pressed carrot juice with a drop of oil. Alternatively, try a 24-hour fruit fast. Any juicy fruit apart from bananas, mango, or grapes will be beneficial. EXPERIENCE EXPERIENCE EXPERIENCE FOR VATA FOR PITTA FOR KAPHA People with elevated vata People with a lot of pitta Those with a lot of kapha should not fast. Those with benefit from fasting, as in their constitution benefit a lot of vata who are long as they are healthy, most from fasting and strong and healthy may but may find it challenging should fast on a regular start with a 16-hour fast. to their active metabolism. basis—ideally once a week.

88 FOOD, DIET, AND RECIPES COOKING AT HOME Keep your food simple. Variation The way you eat, as well as what you eat, can have a profound effect on your health. A positive, happy is good, but in cook and a calm, relaxing environment are as moderation. important as the right foods. Daily routine Try to follow the guidance on this page and Your kitchen should get into the habit of preparing regular, healthy be clean and the meals suited to the season, your age, and—if required by an imbalance—your constitution. cook should be happy. Stay positive, focused, • Breakfast should be nourishing, to give and unhurried. plenty of energy for the start of the day, but easy to digest: warm breakfasts are best. If you have an aversion to something, • Lunch is the main meal and should be it will have a negative effect on you, no matter how eaten between 11 a.m. and 2 p.m. If you don’t healthy you think it is. Enjoy have time to cook lunch, prepare it in the morning and bring it to work in a thermos. the food you eat. • Dinner should be light, warm, and eaten in the early evening. Avoid late, heavy meals. Savor your food. Chew slowly— Take digestion begins your time. Eat sitting in the mouth. down. Eat in a peaceful atmosphere without distractions, and focus on your food. Maintain silence if you can; otherwise, keep the conversation light and positive.

When you COOKING AT HOME 89 are stressed or angry, calm yourself How to use the with a few deep breaths recipe pages or wait a little On the following pages you will find nutritious recipes for breakfasts, lunches, dinners, and desserts. before eating. Do not These will help you gradually adapt your eating habits to be healthy and appropriate for your eat or drink situation. If you wish to follow the order of the six anything that is tastes (see p.62), eat the grains first and the too hot or too cold. vegetables last. As salad is hard to digest and needs Never use ice in strong agni (digestive fire), it should also be eaten at the start of the meal. Some breakfast dishes may be your drink. suitable for lunch, or some lunches suitable for dinner; the key is to ensure you adapt portion sizes Cook your own accordingly and keep breakfast and dinner light. food or have a loved one cook for you if possible. Adapting food by dosha The mood of the cook Many recipes offer a choice of ingredients. Use the dosha variation that is appropriate for the diet you enters the food. are following. For more information about when to follow a diet for pacifying a specific dosha, see Buy fresh, pp.72–73 (vata), pp.76–77 (pitta), or pp.80–81 (kapha). organic, To determine if you have a dosha imbalance, see unprocessed pp.48–49. If you are catering to several people, opt for a tridosha recipe, or one such as Vegetable foods. Fritters (see p.109) where you can offer a selection of fritters to pacify different doshas. Eat moderately. Overeating extinguishes Choosing ingredients agni and produces ama. Eat The ingredients should be available in your local to live, don’t live to eat, supermarket or health food store; source locally and remember that food wherever possible. Milk is whole, unless otherwise stated, and can be cow’s, goat’s, is medicine. rice, or soy milk. Equipment and storage No special equipment is required to make the recipes, other than a food processor or immersion blender for soups and chutneys. If you do not have a wok, use a heavy-bottomed saucepan instead. Food should be eaten fresh, not stored or frozen.

90 FOOD, DIET, AND RECIPES BREAKFASTS Serves 5 | Prep time: 10 mins | Cooking time: 30 mins SPICED RICE VERMICELLI This spicy stir-fry makes a flavor-packed start to the day for any Ayurvedic diet. If you cannot find curry leaves, use fresh cilantro instead, as both pacify pitta and kapha. INGREDIENTS 1Place the vermicelli in a heavy-bottomed saucepan and pour in enough boiling water to 7oz (200g) rice vermicelli noodles cover completely. Cover with a lid and simmer for ¼ cup vegetable oil or ghee 3–5 minutes until the vermicelli is tender, then drain. 1 tsp black mustard seeds If the noodles are very long, coarsely chop or snip with 2 tsp cumin seeds scissors. Set aside to cool. 2 tsp peeled and grated fresh ginger 2 Heat the oil or ghee in a nonstick frying pan or large ¼ tsp finely chopped green wok. When hot, add the mustard seeds and fry until chile, or a pinch chili powder they start to pop. Add the cumin, ginger, chile, curry 12 curry leaves (optional) leaves (if using), and cashews or pumpkin seeds, and fry ¼ cup nuts or seeds by dosha for 2–3 minutes until the nuts start to brown a little. • VATA cashews 3 Add the coconut (if using) and stir. After 1 minute, • PITTA & KAPHA pumpkin add the turmeric, salt, and vegetables. Pour in seeds a little water, then cover, and simmer for about 10 ¼ cup shredded coconut, dried minutes over medium heat until the vegetables are or fresh almost tender. • KAPHA omit coconut 1 tsp ground turmeric 4 Add the cooked vermicelli to the vegetable mixture 2 tsp salt, or to taste and stir-fry over low heat for 3 minutes. Remove 1¼ cups green peas or from the heat, sprinkle with the lemon juice, and finely chopped green beans transfer to a serving dish. Garnish with the cilantro or snow peas and serve hot. 1 red bell pepper, seeded and finely chopped Agni 2 tbsp lemon juice ¼ cup finely chopped cilantro This dish contains a leaves, to garnish variety of herbs and spices, which all stimulate agni (digestive fire) and aid digestion.

BREAKFASTS 91 BREAKFASTS Serves 4 | Prep time: 5 mins | Cooking time: 45 mins WHOLE-GRAIN OATMEAL The combination of milk and whole grains in this dish make it great for increasing ojas. It will also aid your digestion and keep you feeling satisfied for several hours, fending off any desire to snack before lunch. INGREDIENTS 1Place the grain of your choice into a heavy-bottomed saucepan. Add 3½ cups cold water (1¾ cups if using 1 cup grain by dosha, washed amaranth) and bring to a boil. Reduce the heat and • VATA amaranth or quinoa simmer for 15 minutes if using amaranth, 25 minutes if • PITTA barley, amaranth, using quinoa, and 45 minutes if using barley or millet, or quinoa stirring occasionally in each case and adding more water • KAPHA millet, barley, to the barley if necessary. or quinoa 2Add the raisins, seeds, and cardamom and cook for ¼ cup raisins another 2 minutes. ¼ cup sunflower seeds 1 tsp ground cardamom 3 Divide the oatmeal among 4 bowls, add your ¼ cup sweetener by dosha, sweetener of choice, and finally add ½ cup milk to taste to each bowl. • VATA & PITTA dark brown sugar, or agave or rice syrup • KAPHA honey or concentrated apple juice 1¾ cups milk by dosha • VATA & PITTA whole milk • KAPHA skim milk Honey If you are using honey, add it once the oatmeal has cooled down a little. In Ayurveda, honey causes ama (toxins) if heated above 104ºF (40°C).

92 FOOD, DIET, AND RECIPES BREAKFASTS Makes 12 pancakes | Prep time: 5 mins | Cooking time: 15 mins WHOLE-GRAIN PANCAKES These fluffy, whole-grain pancakes are filling and easy to make. Baking powder with sparkling water and milk are used as the raising agent so that this breakfast is suitable for a sattvic diet. INGREDIENTS 1Preheat the oven to 250ºF (130ºC). Mix your flour of choice with the baking powder and salt. Gradually 3 cups flour by dosha add just enough milk and sparkling water to make a • VATA & PITTA spelt or thick batter. You may need all the liquid for the kapha whole-wheat flour variation, but only about 1¼ cups for the vata and pitta • KAPHA 2 cups buckwheat variations. Combine very lightly with a whisk to ensure flour, plus ½ cup rice flour the pancakes remain fluffy. Don’t worry if the batter is still a little lumpy. 4 tsp baking powder pinch salt, or to taste 2 Heat some of the ghee or oil in a nonstick frying pan. 1¼ cups milk, or enough to Test the temperature by adding a spoonful of batter make a thick batter to the pan. It should sizzle without burning, and after 1¼ cups sparkling water, or 1–2 minutes, bubbles should form. enough to make a thick batter 4 tbsp ghee, melted, or 3 Pour a small ladleful of batter into the pan to make vegetable oil a thick pancake if you are vata or pitta, or a thin pancake if you are kapha. Drizzle a little ghee or oil FOR THE TOPPINGS around the edges and cook until bubbles form on the Toppings by dosha, to taste surface, or until the edges stiffen (about 2 minutes), then flip the pancake, drizzle with more ghee or oil, and cook • VATA maple or agave syrup, for another 90 seconds. toasted cashews or blanched almonds 4 Keep the finished pancakes on a baking sheet in • PITTA maple or agave syrup, the warm oven while you cook the rest. Add toasted sunflower or pumpkin more ghee or oil to the pan as required. Serve seeds • KAPHA raw honey or apple with the toppings. juice, toasted sunflower or pumpkin seeds Thickness Vata is pacified by thick pancakes and pitta by medium- thickness pancakes. To pacify kapha, eat a half portion or make crêpe-style versions by spreading the batter thinly when cooking.

Pitta variation

94 FOOD, DIET, AND RECIPES BREAKFASTS BREAKFAST SPREADS Eat these spreads on whole-grain toast as an easy way to adapt your breakfast to a diet that pacifies a specific dosha—simply choose the spread most relevant to you. INGREDIENTS Serves 4 | Prep time: 15 mins 3 beets, peeled and finely grated VATA SPREAD 1 large avocado, mashed 4 tsp ghee, or olive or sesame oil The sweet vegetables and ghee in this spread pacify vata. 2 tbsp cashews, finely chopped Those eating for vata benefit from warm foods, so eat on 3 tbsp lemon juice, or to taste warm toast or pancakes with a cup of hot, herbal tea. ¼ cup chopped basil 1 tsp salt, or to taste 1Gently combine all the ingredients in a mixing pinch of freshly ground bowl, or use a food processor to blend them until black pepper you have a spreadable paste. INGREDIENTS Serves 4 | Prep time: 15 mins 1 cucumber, peeled, seeded, PITTA SPREAD finely grated, and the water squeezed out Cucumbers and coconut are cooling, while arugula is 1¾ cups arugula, bitter and cooling, so all three pacify pitta. Allow the finely chopped toast to cool before eating. 1 large avocado, mashed 4 tsp ghee or coconut oil 1Gently combine all the ingredients in a mixing 2 tbsp sunflower seeds, crushed, bowl, or use a food processor to blend them until or fresh coconut, shredded you have a spreadable paste. 3 tbsp lemon juice, or to taste 2 tbsp chopped mint (optional) 1 tsp salt, or to taste

BREAKFASTS 95 INGREDIENTS Serves 4 | Prep time: 15 mins 3½ cups arugula, finely chopped KAPHA SPREAD 2 ribs celery, finely chopped 1 large avocado, mashed The bitter salad greens and a touch of hot spice in 2 tsp ghee or linseed oil this spread pacify kapha. Choose yeast-free bread 2 tbsp pumpkin seeds, crushed and eat on warm toast. ½ tsp freshly ground black pepper 1Gently combine all the ingredients in a mixing pinch of chili powder bowl, or use a food processor to blend them until 3 tbsp lemon juice, or to taste you have a spreadable paste. 1 tsp salt, or to taste INGREDIENTS Serves 4 | Prep time: 5 mins, plus soaking 3½oz (100g) prunes, rinsed TRIDOSHA SPREAD and pitted 4 dried figs, rinsed and trimmed This uncooked prune spread is a healthy way to satisfy at the ends a sweet tooth. It is good for all three doshas, but kapha 8 dates, rinsed and pitted should consume in moderation. 1 tsp ground cinnamon 1Place the dried fruits in a bowl with 1¼ cups water. Let soak overnight. 2 Strain the dried fruits. Place in a food processor with the cinnamon and half the soaking water, then blend to a smooth paste. Alternatively, use an immersion blender. This spread will keep for up to 1 week in the fridge.

96 FOOD, DIET, AND RECIPES LUNCHES Serves 6–8 | Prep time: 20 mins | Cooking time: 45–60 mins MEDITERRANEAN VEGETABLE GRATIN with crisp salad This gratin nourishes those of a vata nature. Those of a pitta nature will benefit from its combination with the raw salad, while those of a kapha nature can indulge if they reduce the amount of cheese. MAIN DISH INGREDIENTS VEGETABLE GRATIN 4 firm, ripe tomatoes 1Preheat the oven to 400ºF (200ºC). Soak the tomatoes in a 2 tbsp olive oil bowl of boiling water for 2 minutes, then remove their 12 medium potatoes, peeled skins. Slice thinly. and sliced 4 carrots, peeled and cut 2 Grease a large roasting pan with the oil. Arrange into sticks the sliced potatoes in a layer on the bottom of the pan. 4 fennel bulbs, thickly sliced Add the carrot sticks to form the next layer, then the fennel, 1 bunch Swiss chard, chopped and then the Swiss chard. Set the pan aside. 2 cups ricotta cheese 3 Whisk the ricotta cheese and milk into a creamy sauce • KAPHA 1 cup and add the salt and pepper, nutmeg, rosemary, and 1 cup milk sage. Pour the sauce into the roasting pan over the vegetable 3 tsp salt, or to taste and potato layers. Cover the sauce with a layer of sliced ¾ tsp freshly ground black tomatoes and mozzarella. pepper 1½ tsp ground nutmeg 4 Cover with foil and bake in the oven for about 3 tbsp finely chopped fresh 45–60 minutes, or until cooked through. Ten minutes rosemary leaves before the end, remove the foil and sprinkle the 3 tbsp finely chopped fresh sage leaves pine nuts over the gratin. When the nuts and 10oz (300g) mozzarella cheese, thinly sliced cheese have browned, remove the gratin Adding salad 4 tsp pine nuts from the oven and garnish with the black 8 black olives, pitted, to garnish ½ bunch basil, to garnish olives and basil leaves. Salad and raw foods are particularly beneficial to pitta in the summer. If you are eating for elevated vata or kapha, it is advisable to keep portions modest or to avoid salad.

Suitable for all doshas. SIDE DISH CRISP SALAD with sunflower-lemon dressing INGREDIENTS 1Blend the sunflower seeds, lemon juice, salt, pepper, ¼ cup sunflower seeds and ¼ cup water to a smooth ¼ cup lemon juice consistency, adding more water ½ tsp salt, or to taste if necessary. Set aside. pinch of freshly ground black pepper 2 Place the salad in a bowl and 1 bowlful assorted salad drizzle with the dressing. leaves, washed

98 FOOD, DIET, AND RECIPES LUNCHES Serves 4 | Prep time: 15 mins | Cooking time: 40 mins BAKED CUMIN POTATOES with zucchini and hummus This nourishing dish is served with hummus, an alternative, dosha- adaptable way of getting legumes into your diet. Hummus also serves as a light meal when eaten with whole-grain toast. INGREDIENTS MAIN DISH ¼ cup vegetable oil BAKED CUMIN POTATOES 2 tsp salt, or to taste with zucchini pinch of chili powder 4 medium zucchini, washed, 1Preheat the oven to 400°F (200°C). Mix the oil with the salt trimmed, and halved lengthwise and chili powder, then rub half the mixture onto the 2 tsp fennel seeds, crushed zucchini. Sprinkle the zucchini with the crushed fennel seeds. 2 tsp ground cumin 12 medium potatoes, well- 2 Stir the ground cumin into the remaining oil mixture and scrubbed and halved lengthwise rub the mixture onto the potatoes. 3 Arrange the potatoes and the zucchini on two separate baking sheets. Place the potatoes in the oven to bake. After about 10 minutes, put the zucchini in the oven. Bake for 30 minutes, or until both the potatoes and zucchini are tender. Serve with hummus. Dip it You could try cutting the potatoes and zucchini into french fry shapes before baking, and then dipping them into the hummus when cooked.