Ayurvedic Recipes

Here are some of my favourite Ayurvedic recipes. Ayurveda has a wide use of spices; adding spices to your cooking is not just to enhance the taste, the are also considered to have medicinal properties. If you don't wish to fill your cupboards with lots of spices, I offer freshly tailor made blends to suit your Dosha or tri-doshic (suitable to all Doshas) in our shop. If you are not sure about your Dosha, take the Vikrti test. If you wish a more detailed information on your constitution and imbalanced, you can book a one to one consultation in the ayurveda page. TBY Ayurvedic recipe book available now in our Shop. 

Golden Milk

Golden milk, as the name and yellow colour gives it away, is a milk mixed with Turmeric and other spices. Turmeric, or haridra in Sanskrit, is bitter, astringent and pungent in taste making it a tri-doshic spice {it balances Vata, Pitta and Kapha}.
Turmeric has many positive benefits, in particularly Turmeric contains curcumin, a flavonoid which supports a healthy inflammatory response, thereby promoting general well-being.Traditionally, golden milk/turmeric milk has been used for colds, congestion, headache, lung health and sore throats. Turmeric is a depression-fighter as well as anti-inflammation.

Ingredients

  • two  cup of whole organic milk (or plant base 'Mylk')
  • one teaspoon turmeric powder (or two freshly grated turmeric root)
  • one teaspoon ginger powder (or two freshly grated ginger root)
  • A sprinkle of black pepper
  • A dab of ghee
  • Honey or sucanat

Directions

  1. Place milk in a saucepan over low/medium heat.
  2. Bring to low boil.
  3. Add all ingredients except the honey or sugar. Let the mixture simmer for a few minutes, Stir well... 
  4. Turn off heat, and allow the mixture to sit for few minutes to improve the infusion. 
  5. Strain the golden milk through a strainer if you have used fresh ingredients.
  6. Add honey or sucanat, adjusting to taste.
  7. Serve your golden milk warm.

It is important that the honey not be added to the hot milk, as heated honey is considered toxic in ayurveda.


Winter Kitchari

  • Vegan
  • Gluten-Free
  • Serving: 3-4
  • Time: 1 hour
  •  Doshic effect: Vata ↓, Pitta ↓, Kapha ↓         
  • Detox and gentle on the digestion.
  • Warming recipe, perfect for the winter months
  • Suitable for all body types; however, Kapha types should replace the basmati rice with quinoa or millet and Pitta types should refrain from using cayenne pepper, cinnamon and only a small amount of pepper
  • Ingredients:
  •  6 cups of water (or veggie or chicken stock)
  • 1 cup of whole mung beans soaked overnight**
  •  1 cup of basmati rice (or quinoa, brown rice or millet)
  • 1 medium beet, peeled and chopped into tiny cubes
  • 1 medium Swede, chopped into tiny cubes (you could also use Celeriac).
  • 1 medium carrot, chopped into thin slices
  • 5 large kale leaves and or Brussel Sprouts
  • 1 Tbsp. of ghee, sesame oil or coconut oil
  • 1” cube of fresh ginger, peeled and finely grated
  •  1/8 tsp each of brown mustard seed, cumin seed, coriander, fennel, {CCF Churna}
  • 1/4 tsp of turmeric
  • 1 cinnamon stick (optional)
  • Pinch of cayenne pepper (optional, not recommended for Pitta)
  • Fresh lemon juice from a 1/2 of a lemon
  • 3 green onions
  • Fresh Coriander as much as you like (is a good detox)
  • Salt and pepper to taste

** Soak 1 cup of mung beans in 4 cups of water overnight.  Discard the water upon usage. Whole mung beans can be replaced with split mung beans or red lentils.

Directions:

  1.  Add ghee or oil to a medium sauce pan and place on the stove over medium heat. Once warm, add all the spices except the fresh ginger, turmeric and salt.  Stir these spices around over medium heat for 2-3 minutes or until the seeds begin to pop.
  2. Add 6 cups of water to the same pan, increase the heat to high and cover until it comes to a boil. While you are waiting for the water to boil, chop up the beet, rutabaga and carrot.
  3. Once boiling, reduce the heat to medium and add the cinnamon stick (optional) and the cup of pre-soaked mung beans along with the chopped beet, rutabaga and carrot. Cover only half way to prevent an overflow and cook for 30 minutes.
  4. After 30 minutes, add the basmati rice (or other grain of choice) and cook for an additional 20 minutes. Please note that if you are using brown rice, this will require much more time to cook. In this instance it is best to add the brown rice at the same time as the mung beans.  You also may have to add a bit more water, so please monitor as needed.
  5. While this is cooking begin to chop up the kale, green onion, cilantro and grate the ginger.
  6.  After the 20 minutes, add the chopped kale and reduce the heat to low. Cook partially covered for an additional 10 minutes.
  7. Remove from heat. Add the chopped cilantro and green onion, grated ginger, turmeric, fresh squeezed lemon juice and the salt and pepper.   Stir thoroughly.
  8. Serve and enjoy!

TBY Ayurvedic recipe book available now in our Shop. 

Autumn/winter {VATA} balancing tea:

liquorice, cinnamon, little ginger, fennel -  promote calmness and roundness


Spice Wise

The exotic colours and complex aromas of spices can elevate an ordinary dish into a sublime feast for the senses. What's more, Ayurveda consider spices our natural medicine having therapeutic properties, by adding spices you can enhance health and well-being. As an ayurvedic expert, when giving you advice, I  recommend specific spices to include in your diet.

  • Ginger is a warming spice, contributing the pungent taste. It helps pacify Vata and Kapha and increases Pitta. It is useful in aiding digestion, promoting appetite and pacifying stomach issues.
  • Black pepper is considered an important healing spice in ayurveda. It has cleansing and antioxidant properties, and it is a bio-availability enhancer — it helps transport the benefits of other herbs to the different parts of the body. It stimulates the appetite, helps the free flow of oxygen to the brain, aid digestion and circulation.
  • Coriander is a tri-doshic spice. It is a cooling spice and contributes the sweet and astringent tastes. Ayurvedic texts suggest that it is good for digestion, heals detoxify and purify the blood.
  • Turmeric has become very popular. It contains the flavonoid curcumin which has many properties: antiinflammatory, lately it has thought to help prevent/cure cancer. It help maintain healthy cholesterol levels, stimulate digestion, and support immunity and  is also an antioxidant.
  • Cinnamon is often used to balance the digestion and to pacify stomach issues. It is a warming spice, and contributes the sweet, pungent and bitter tastes. It is excellent for  Kapha and  Vata. Individuals trying to balance Pitta can also consume cinnamon, but in relatively smaller quantities.
  • Cumin helps enhance digestion and is an effective detox and cleansing of the digestive system.
  • Fennel is extremely good for digestion. It acts as a general toner for the digestive system, and is particularly good for enhancing agni, the digestive fire, without aggravating Pitta.
  • Cinnamon is used to balance the digestion and to pacify stomach issues.

Churna

Churna is a  classic Herbal blend to balance meals which include all six ayurvedic tastes. Using churna in your cooking, its an easy way to balance your meal according to your Dosha. To use it: Sauté the Churna in ghee and add to your dishes: to soups, stews and sauces as they're cooking; or sprinkle over prepared vegetables or rice at the table. 

  • Kapha Churna: {Stimulating} Ginger, Coriander, Turmeric, Cinnamon
  • Pitta Churna: {Cooling} Coriander, Fennel, Ginger, Turmeric and Cinnamon
  • Vata Churna: {Calming} Ginger, Turmeric, Cumin, Fennel.
  • CCF Churna: {Digestion} Cumin, Coriander, Fennel
  • {You can buy ready made Churna from TBY online shop}

ROASTED CCF CHURNA {CUMIN, CORIANDER AND FENNEL}

Churna is a blend of ground spices for cooking, using as a base for other masala blends or even sprinkling on top of food before serving. CCF is digestive as it improves assimilation of nutrients. It is also carminative -anti gas - among many other healing properties. For freshness, once made, only store it for maximum one week

Roasted CCF

Take any ratio of cumin, coriander and fennel.  Equal parts or adjust to your taste or Dosha. 

  • Special Ayurveda Starter kit that include Churna for your Dosha is free with VIP Ayurvedic consultations. 

  •  

AGNI CHURNA ~ Appetite stimulating Spices {Kapha}

  • Store in glass jar and keep for max one week.
  • Fresh finely grated ginger
  • Lime/lemon juice
  • Raw honey
  • salt (digestive, carminative, contains earth minerals – iron, sulpher, zinc, magnesium, etc.)
  • one teaspoon before lunch time or when you don’t feel hungry.

(Yogurt) Digestive Lassi

  • Ingredients
  • 1 cup room-temperature water
  • ¼ cup fresh homemade yogurt (or fresh organic Yogusrt)
  • 1 pinch ground ginger
  • 1-2 pinch CCF or 1 pinch ground cumin, 1 pinch ground coriander ~ 
  • {You can buy ready made Churna from our shop}
  • 1 pinch salt
  • Directions Blend for one minute and drink after lunch – at room temperature.

Ghee

  • Ingredients & Tools
  • Organic, Unsalted Butter (1 lb or more) – 1 lb of butter will take about 15-20 minutes… as you increase the amount of butter, the clarification time can increase.
  • A clean, dry, glass jar, like a mason jar.
  • A stainless steel or silver spoon.
  • A heavy / thick-bottomed stainless-steel pot – large enough that there will be room at the top.
  • A fine stainless-steel strainer or several layers of fine cotton cheese cloth.
  • Instructions
  • Place the butter in the pot. 
  • Melt the butter at medium-high heat, stirring occasionally. Once it is all melted, reduce the heat, maintaining a ice bubbling.  If foam forms, scoop it out.
  • After 10-12 minutes you will notice the butter has become golden and there are deposits of dark caramel colour at the bottom of the pan. To recognise the ghee is ready, you shouldn’t notice any more popping/scouring sound (all water content has evaporated, and casein/milk solids has fully separated). Remove it from the heat.
  • Transfer the ghee to a clean and dry glass jar while it’s still hot. 
  • Pour the ghee slowly through your sieve or cloth. 
  • Cover the jar, Jar can be kept at room temperature and doesn’t go off, unlike butter.

TBY Ayurvedic recipe book available now in our Shop. 


Spice Vata Churna – Digestive/Detox

Amount to make 1 daily dose, increase to make more and keep for 1 week

1 tsp ginger powder

1 tsp ajwan seeds, ground

2 tsp fennel seeds, ground

2 tsp cumin, ground

1/4 tsp salt (digestive, carminative, contains earth minerals – iron, sulpher, zinc, magnesium, etc.)

Add one teaspoon to the first bite of food at one or more meals.

{You can request your personalised Churna for your Dosha to collect next time you visit - just email TBY with your request and specify your Dosha.}


Gingered Carrots Serves 2

This is one of my favourite, easy to make and very tasty.

  • Ingredients
  • 2 cups julienned carrots
  • 2 tablespoons freshly-grated ginger root
  • 2 tablespoons brown sugar
  • 1 tablespoon ghee
  • ½ teaspoon Vata Churna ~ {You can buy ready made Churna from our shop}
  •  Salt to taste
  • Directions
  • Parboil carrots in water with Vata Churna for about 3 minutes.
  • Remove from heat and set aside.
  • In a separate frying pan, heat ghee and add ginger and brown sugar. Sauté for about 3 minutes. Add carrots and continue cooking for another five minutes. Serve with a sprinkle of sesame seeds.

Rice with Cashews

This dish is easy to make and delicious any time of year.

Serves 4

Ingredients:

  • ½ cup brown basmati rice
  • ½ cup white basmati rice
  • 2 cups water
  • 2 tablespoons ghee
  • 1 teaspoon freshly chopped ginger
  • ½ teaspoon mustard seeds
  • ½ teaspoon each of salt, cumin seeds, fennel seeds or CCF Churna
  • ¾ cup cashews, chopped
  • 1 ¼ cup carrots, chopped into cubes
  • 1 cup broccoli, chopped
  • A handful of fresh parsley or basil, chopped (optional)
  • {Freshly made organic Ghee and  Churna can be purchased  from our shop}

Directions:

Rinse and drain the rice. Add the brown basmati rice and water in a pan and bring to a boil. Cover and reduce heat to low, for 20 minutes. Then add the white rice and continue cooking on low for  20 more minutes.

Warm the ghee in a large pan , add: ginger, spices, salt, and cashews. Cook for a few minutes until you can smell the aroma. Add carrots, broccoli and stir few times. Add a little water to the bottom of the pan (to about one-quarter of the height of the veggies), cover, turn the heat to low to simmer gently until the vegetables are soft. Remove from heat and stir the vegetable mixture into the rice. Garnish with fresh parsley or basil a squeeze of lemon and serve.  


Agni Tea for strong digestion

Agni Tea is an herbal tea that helps regulate and stimulate your digestive functions. 

INGREDIENTS

  • 1 quart water
  • 1 pinch cayenne (remove this ingredient for Pitta)
  • 2 handfuls minced ginger root 
  • 2 Tbs. Sucanat or other sweetener 
  • 1 to 2 tsp. rock salt

PREPARATION

  • Bring all of the above ingredients to a boil, for 20 minutes.
  • Take the pot off the burner and cool for a few minutes.
  • Add the juice of 1/2 lime. Do not boil the lime juice.
  • Pour into a thermos and enjoy throughout the day.
  • {Tea for your Dosha can be purchased  from our shop}

Ready Breakfast Oats 

This breakfast is a great option to prepare the night before or to make in the morning to take to work for a warm breakfast/snack. Just prepare everything in a thermos type container and it will be cooked and ready few hours later.

Ingredients:

  • 1/2 cup hot water (or any other hot mylk)
  • 1/2 tablespoon chia seeds (Optional)
  • 1/4 tsp cinnamon powder
  • Pinch or 1/4 tsp Ginger powder
  • 1/2 teaspoon sucanat or 1-2 dates and 1/2 tablespoon of raisins.
  • 1/2 cup organic rolled oats
  • 1 tablespoon chopped walnuts or almonds
  • 1 tsp Ghee 

Directions:

Add all the ingredients apart from the chia. Make sure the water (or Mylk) is hot, mix well. Then add the chia seeds and mix well. Close the container and after 30 min. or so, it will be ready to eat. Option of prepare it overnight for the morning. 


Spring detox tea 

Dandelion and Cardamom

Preparing this simple tea is just about stepping into your garden to pick few leaves and flower to make your brew.

What is considered a weed by most, its an incredible healing herb, Taraxacum officinale  Dandelion bloom at the perfect time of year to purify and cleanse your body. 

The whole plant can be used: the leaves and flowers are earthy and bitter in taste, great for cleansing the liver; they can be steamed, sautéed or added to salads and teas.  Dandelion root, on the other hand, is often powdered and roasted for use as a coffee substitute or added raw to herbal teas.

Springtime is time to clear the accumulated toxins from the cold winter,  according to Ayurveda and most cultures {including Italian} your body greatly benefits from anything bitter or sour, including dandelions.

Adding Cardamom to this tea, adds warmth, lightness, and a pleasant, refreshing and appetising aroma. The aromatic qualities of cardamom clear mucus in the respiratory tract and improve circulation to the lungs.

Dandelions are free and abundant but be sure to pick from a patch that is free of pesticides, weedkillers and other toxic chemicals.

Whild food is generally stronger and offer more vitality than grocery store foods.

WHAT IS DANDELION CARDAMOM TEA?

Fresh from your yard, dandelion tea is like drinking sunshine in a cup. Use the leaves and the flowers in this delicious, simple recipe.

WHY SHOULD YOU EAT AYURVEDICALLY?

Eating Ayurvedically makes you feel nourished and energized. An Ayurvedic diet is tailored to your individual body type and the specific imbalances you are working with at any given time. Foods that supplement your specific body type’s needs and digest easily create your menu. Watch as you eat less but feel more satisfied because what you are eating truly nourishes you. Since Ayurveda believes all disease begins in the digestive tract, food is your first medicine. By eating a healthy diet that’s ideal for your body, you experience optimal health.

 

Juices/smoothies {Summer time}

{Freshly made organic Ghee and  Churna can be purchased  from our shop}

Kapha apple

juice of about 8 apples (480g)
20g lemon juice
10g Kapha Churna

Pitta with pineapple

200g pineapple
200g melon
100g coconut water
20g Pitta Churna

Pitta strawberry & blackberry

150g strawberry
150g blackberry
200g coconut water
20g Pitta Churna

Vata with Avocado

half an avocado (130g)
350g coconut water
20g Vata Churna

Vata with Banana

1 banana
400g coconut water
2 teaspoons of lemon juice
20g of Vata Chruna


Papadums

Papadums can easily be made at home the traditional (Ayurvedic) way.

Ingredients and propriety

Dhoomasi (Fine flour of Black gram): nutritive, energizer, bulk enhancer, aphrodisiac.

Jeeraka(Cumin seeds) Anti flatulent, carminative, anti-inflammatory.

Hingu (asafoetida) carminative, digestive, anti-spasmodic, anti-flatulent.

Lavana (Rock salt) Digestive, appetizer, stimulant.

Sarjika kshara (baking soda): Anti flatulent, digestive, scraping.

 

Method of preparation:

Add water to the Gram flour, then add the remaining ingredients and mix it into a dough.

The dough is then rolled into thin round shapes and let it dry under the sun. The drying can take up to 3 days depending on climate.(alternatively you can dry it in the oven at 100C or 200F for one hour). You can store the dried Papadum in an air tight container, ready to use.

Cooking method: It is best to cook it in a hot pan or overbake, deep fry will reduce its benefits. Cook until they become crispy, not too brown.

You can serve it with some seasonal vegetables, hummus and chutneys.