Ayurvedic Recipes

Healing Recipes
A Collection of Ayurvedic Recipes for Balancing The Doshas
Ayurveda by Livedika (www.onestopayurveda.com)
Copyright AyurBalance, Inc., 2004.

Colorado Springs, CO http://www.ayurbalance.com
All rights reserved. This booklet may not be reproduced in whole or in part,
stored in a retrieval system, or transmitted in any form or by any means,
electronic, mechanical, or other, without written permission from
AyurBalance, Inc.
Disclaimer: The material in this booklet is intended for educational purposes
only. It is not meant to replace diagnosis and treatment by a qualified
medical practitioner or therapist. Before making changes to your diet or
lifestyle, please consult your physician. No expressed or implied guarantee
as to the effects of the use of the recommendations can be given nor any
liability taken.
Table of Contents
Grains:
Cooked Oatmeal for Vata, Pitta and Kapha
Psyllium Chapattis (Flatbreads) for all doshas
Rice Pudding for Vata, Pitta and Kapha
Khichari (for all doshas)
Basmati Rice with Whole Spices for Vata and Pitta
Quinoa with Whole Spices for Kapha
Mung-bean/Wild Rice Khichari for Vata
Mung-bean/Bulgur Khichari for Pitta
Mung-bean/Quinoa Khichari for Kapha
Rice Kanji for Vata and Pitta
Barley Kanji for Kapha
Cooked Tofu for Vata, Pitta and Kapha
Baked Tofu with Pineapple Salsa for Vata
Tofu Chickpea Salad for Pitta
Baked Tofu with Lemon-Pepper Dressing for Kapha
Basmati Rice with Veggies & Nuts for Vata
Sweet Khichari for Pitta
Millet with Veggies for Kapha
5
6
7
8
9
10
10
11
11
12
13
13
14
15
15
16
16
17
Dhals (Lentils):
Basic Mung Dhal for Vata, Pitta and Kapha
Split Pea Soup for Pitta and Kapha
18
19
Vegetables & Paneer (Fresh Cheese):

Lauki Squash for Vata, Pitta and Kapha
Green Leafy Vegetables for Vata, Pitta and Kapha
Green Beans with Pine Nuts for Vata
Sauted Peas and Cauliflower for Pitta
Sauted Broccoli for Kapha
Steamed Asparagus for Vata, Pitta and Kapha
Spinach-Daikon Raita for Vata
Cucumber-Chick Pea Raita for Pitta
Carrot-Beet Raita for Kapha
Cream of Asparagus Soup for Vata
Cream of Cauliflower Soup for Pitta
Cream of Broccoli Soup for Kapha
Mixed Veggies in Cashew-Yogurt Sauce for Vata
Mixed Veggies in Coconut Milk for Pitta
Mixed Veggies & Lentils for Kapha
Crepes Stuffed with Paneer for Vata
20
21
23
23
23
24
25
25
26
26
27
27
27
28
28
29
Crepes Stuffed with Paneer for Pitta

Veggie-Lentil Wraps for Kapha
Scrambled Paneer for Vata
Paneer-Veggie Bake for Pitta
Veggie Pancakes for Kapha
White Daikon with Herbs for Vata
Fresh Fennel & Peas for Pitta
Brussel Sprouts for Kapha
Cream of Lauki Soup (for all doshas)
30
31
32
32
32
33
34
34
34
Fruit:
Stewed Fruit for Vata, Pitta and Kapha
Sauted Apples for Vata
Sauted Pears for Pitta
Sauted Apples for Kapha
35
36
36
37
Beverages:
Lassi for Vata, Pitta and Kapha
Ginger-Lemon Appetizer Drink for Vata, Pitta and Kapha
Pistachio Milk for Vata
Almond Milk for Pitta
Saffron Milk for Kapha
Spiced Tea for Vata, Pitta and Kapha
Spiced Milk for Vata, Pitta and Kapha
Mango Milk for Vata
Date Milk Shake for Pitta
37
38
39
39
40
40
41
42
42
Chutneys:
Pomegranate Chutney (for all doshas)
Pineapple-Papaya Chutney for Vata
Mango-Papaya Chutney for Pitta
Apple-Papaya Chutney for Kapha
Ginger Chutney for Kapha
42
43
43
44
44
Other:
Liver-Flush Recipe for Vata, Pitta and Kapha
Spice Mix for Vata, Pitta and Kapha
Lentil Powder for Vata, Pitta and Kapha
Sesame Seed Energy Powder for Vata
Coconut Powder for Pitta
Hung Yogurt for Vata
45
46
47
48
49
49
Cooked cereal is considered a better breakfast than cold cereal by ayurvedic healers
because cooked grains are easier to digest, and warm foods are ideal for Vata and Kapha
doshas. Have the cereal about 30 minutes to an hour after stewed fruit.
Toasted Oatmeal for Vata
1/2 cup crushed oats
1 cup whole milk
1/2 cup pure water
1 tsp sucanat or raw sugar
1 pinch crushed cardamom
2 small bay leaves
Tiny stick of Chinese cinnamon
1 tsp ghee (clarified butter)
Melt ghee in a pot until it is clear. Add the oats and toast for 3-4 minutes over medium
high heat. Add the milk, water, sugar and spices and bring to a boil. Reduce heat and
simmer, stirring constantly to prevent sticking or burning, until oats are tender. Enjoy
warm.
Toasted Oatmeal for Pitta
1 cup whole milk
1/2 cup pure water
1 tsp date sugar
2 bay leaves
high heat. Add the milk, water, sugar and spices and bring to a boil. Reduce heat and
simmer, stirring constantly to prevent sticking or burning, until oats are tender. Enjoy
warm or at room temperature.
Toasted Oatmeal for Kapha
3/4 cup whole milk
3/4 cup pure water
2 bay leaves

1 tsp honey
high heat. Add the milk, water and spices and bring to a boil. Reduce heat and simmer,
stirring constantly to prevent sticking or burning, until oats are tender. After it cools to a
comfortable temperature, stir in the honey. Enjoy warm.
--------------------------------------------------------------Indian flatbreads are made fresh before a meal. Made of whole-wheat flour, called atta,
these flatbreads are generally eaten with vegetables and lentils. Psyllium seed provides
added fiber for proper elimination of wastes. On its own, psyllium seed can coat the walls
of the colon and inhibit absorption, but when combined with whole-wheat flour, the
psyllium flushes out toxins effectively without impacting absorption.
Psyllium-Seed Chapattis
1 cup atta (chapatti flour) (available at Indian grocery stores)
1/8 cup psyllium seed
1/2 cup 1 cup warm water
1/2 tsp rock salt, or to taste
Melted ghee for cooking chapattis
To make the dough: In a large bowl, mix together the dry ingredients and ghee. Gradually
add the water as needed and blend with the dry ingredients with your hands. Roll into a
rough ball and knead on a countertop or board, using a little dry flour on the surface, until
the dough is soft, smooth and pliable. It should be neither too hard nor too watery. Place
the kneaded dough back in the bowl, cover with a damp cloth, and allow to rest for about
30 minutes.
To roll the chapattis: Re-knead the dough for a few minutes. Break off pieces of dough
and form into balls roughly an inch in diameter. Using a rolling pin, roll the dough out
into thin even circles about 6-7 inches in diameter. Cook the chapattis immediately to
prevent them drying out, and do not stack the rolled out chapattis on top of each other as
they will stick.
To cook the chapattis: You will need to have two front burners going, and a metal cake
rack to place on one burner if you have an electric range. Place a cast-iron skillet on one
burner on high and the cake rack over the other on low. Pour about 1/2 teaspoon of ghee
on the skillet and spread it evenly over the bottom with a clean folded paper towel. Wait
for skillet to heat, and then place one chapatti on the hot skillet. Watch for small bubbles
to appear on the flatbread in about 2-3 minutes. When that happens, flip the chapatti over
and cook the other side for another 2-3 minutes. Then pick up the chapatti with a pair of
tongs and place over the cake-rack, turning the heat up. The chapatti should puff up. Turn
it over briefly on to the other side, turn heat back to low, then remove the chapatti from
heat and spread a little ghee on it. Go on to the next chapatti.
Keep the chapattis warm until you are ready to eat.
(Makes 5-6 flatbreads)
--------------------------------------------------------------Basmati rice and raw cows milk are considered sattvic foods in ayurvedafoods that
promote mental clarity, emotional serenity, sensual balance and spiritual awareness along
with physical nourishment. Thats why, in the Vedic tradition, rice pudding is often the
dessert of choice on festive occasions.
Rice Pudding for Vata
1/4 cup Basmati rice
1/2 cup whole milk
1/2 cup heavy cream
2 cups pure water
3/4 cup sucanat (or to taste)
1 large pinch ground nutmeg
1 large pinch powdered clove
1/8 tsp cardamom (from green pod), crushed
Wash rice thoroughly. Add the rice and water to a heavy-bottomed pot and bring to a
boil. Reduce heat and cook until rice is tender. Add the milk, cream, sucanat and spices.
Bring to a boil again, then reduce heat and simmer until the pudding is thick, about 45
minutes. Serve warm.
Rice Pudding for Pitta
1/2 cup whole milk
1/2 cup heavy cream
2 cups pure water
3/4 cup date sugar (or to taste)
2 rosehips, soaked in warm water
1 clove
boil. Reduce heat and cook until rice is tender. Add the milk, cream, and date sugar.
Bring to a boil again, then reduce heat and simmer until the pudding is thick, about 45
minutes. Just before removing from heat, add the rosehips and whole clove and stir well.
Serve warm. Discard the whole hips and the clove during service.
Rice Pudding for Kapha
1 cup whole milk
2 cups pure water
1 tbsp honey (or to taste)
1 large pinch of powdered Chinese cinnamon
1 slice fresh ginger root or 1/8 tsp dried ginger, ground
boil. Reduce heat and cook until rice is tender. Add the milk and spices. Bring to a boil
again, then reduce heat and simmer until the pudding is thick, about 45 minutes. When
the pudding has cooled some, stir in the honey. Serve warm.
-----------------------------------------------------------Khichari is a light, easy-to-digest one-dish meal that is recommended by ayurvedic
healers as the ideal nourishment for all body-types when your digestion is below par. The
simplest version is made just with mung dhal and Basmati rice. You can add doshaappropriate vegetables and greens for a more colorful and complete meal.
Khichari
1/2 cup mung dhal (split, hulled mung beans)
1/2 tsp ground coriander
1/2 tsp ground cumin
1/4 tsp ground cardamom
1/2 - 3/4 tsp turmeric
1 tbsp ghee (clarified butter) or olive oil
1/2 tsp whole cumin seed
1 pinch hing (asafetida) (optional)
1/2 tsp minced fresh ginger root
1 tsp lemon juice
1 tbsp minced fresh cilantro
4-6 cups pure water (more water means thinner consistency)
Rock or sea salt to taste
Diced, steam-cooked dosha-appropriate vegetables and greens

Wash and soak the mung dhal in hot water for a couple of hours. Then wash the dhal
again with the Basmati rice in 2-3 changes of water. Drain. In a heavy-bottomed pot, heat
the ghee or oil. Add the hing and the cumin seeds. When the mixture releases its aroma,
add the dhal-rice mixture. Saut for a couple of minutes; then add the water. Toss in the
coriander, cumin, turmeric, cardamom and ginger and bring to a boil. Simmer on medium
to medium-low heat, stirring often, until the dhal and rice are soft and mushy (about 4045 minutes). The consistency should be that of porridge when done. Add the steamed
greens and vegetables, salt and lemon juice, and mix well. Remove from heat. Garnish
with fresh cilantro and serve warm.
-----------------------------------------------------------Basmati Rice with Whole Spices for Vata
1 tbsp ghee
1 whole clove
1 whole green cardamom
1 tiny stick Chinese cinnamon
1 small bay leaf
4 black peppercorns
Sea salt to taste
1 cup pure water
Wash the rice in several changes of water and soak in warm water for 15-20 minutes.
Drain. Heat ghee in a heavy-bottomed pot until melted. Add the whole spices and saut
briefly to release aroma. Add the rice and saut until translucent, about 3-4 minutes. Add
the water and bring to a boil. Add salt. Reduce heat to medium-low and cook, covered,
until rice is tender and water has evaporated, about 10-12 minutes. The rice grains should
be long and separate, not mushy. Fluff gently with a fork and serve warm with a dhal,
vegetables and chutney. The spices are discarded at the table.
Basmati Rice with Whole Spices for Pitta
1 cup pure water
1 bay leaf
1 black cardamom
1 whole clove
1 tbsp ghee
Wash the rice in several changes of water and soak in warm water for 15-20 minutes.
Drain. Heat ghee in a heavy-bottomed pot until melted. Add the whole spices and saut
briefly to release aroma. Add the rice and saut until translucent, about 3-4 minutes. Add
the water and bring to a boil. Add salt. Reduce heat to medium-low and cook, covered,
until rice is tender and water has evaporated, about 10-12 minutes. The rice grains should
be long and separate, not mushy. Fluff gently with a fork and serve warm with a dhal,
vegetables and chutney. The spices are discarded at the table.
Quinoa with Whole Spices for Kapha
1/2 cup quinoa, washed and drained
1 cup pure water
1 bay leaf
1 green cardamom
1 thin slice fresh ginger root
1 whole clove
4 black peppercorns
1 tsp olive oil
Heat the oil in a heavy-bottomed pot. Add whole spices and saut briefly to release
aroma. Add the quinoa and water and bring to a boil. Reduce heat to medium-low and
cook, covered, until the quinoa sprouts tails and is tender and all the water has
evaporated. Fluff gently with a fork and serve warm with a dhal, vegetables and chutney.
The spices are discarded at the table.
--------------------------------------------------------------------Mung Bean-Wild Rice Khichari for Vata
1/2 cup mung dhal (split hulled mung beans)
1/4 cup wild rice
4-6 cups pure water
1 tbsp ghee
1 tsp cumin seed
1 clove
4 black peppercorns
1 green cardamom
1 pinch ajwain
1 pinch hing (asafetida)
1/2 tsp sea salt, or to taste
1/2 tsp minced fresh ginger
1/2 tsp ground black pepper
1 tsp lemon juice
10
1 tbsp chopped fresh cilantro

1 heaped tbsp chopped cashews
Soak mung dhal in hot water for a couple of hours. Wash rice and dhal in several changes
of water. Drain. In a heavy-bottomed pot, heat the ghee until melted. Add the asafetida,
cashews and the whole spices, and saut briefly until fragrant. Add the rice and dhal and
continue sauting for a few more minutes. Bring to a boil and cook, covered, until rice
and dhal are tender. Add the salt, pepper, lemon juice, cilantro and ginger, remove from
heat and mix well. Serve warm. (The whole spices are set aside on your plate as you eat,
to be discarded)
Mung Bean-Bulgur Wheat Khichari for Pitta
1/2 cup bulgur wheat
4-6 cups pure water
1 tbsp ghee
1 tsp fennel seed
1/2 tsp cumin seed
1 clove
1 black cardamom
1 tbsp blanched slivered almonds
Sea salt to taste
1 tsp lemon zest
Soak mung dhal in hot water for a couple of hours. Soak bulgur in warm water for an
hour. Drain. In a heavy-bottomed pot, heat the ghee until melted. Add the almonds and
the whole spices, and saut briefly until fragrant. Add the bulgur and dhal and continue
sauting for a few more minutes. Bring to a boil and cook, covered, until bulgur and dhal
are tender. Add the salt, lemon zest and cilantro, remove from heat and mix well. Serve
warm. (The whole spices are set aside on your plate as you eat, to be discarded)
Mung Bean-Quinoa Khichari for Kapha
1/2 cup quinoa
4-6 cups pure water
1 tbsp ghee
1 tsp cumin seed
1 clove
1 dried mild red chili pepper, split into pieces
4 black peppercorns
11
1 green cardamom
1/2 tsp sea salt, or to taste
1 tsp lemon juice
Soak mung dhal in hot water for a couple of hours. Drain. In a heavy-bottomed pot, heat
the ghee until melted. Add the whole spices and saut briefly until fragrant. Add the
quinoa and dhal and continue sauting for a few more minutes. Bring to a boil and cook,
covered, until quinoa and dhal are tender. Add the salt, pepper, lemon juice, ginger and
cilantro, remove from heat and mix well. Serve warm. (The whole spices are set aside on
your plate as you eat, to be discarded).
----------------------------------------------------------------------When digestion is below par, or in recuperation, or during the cleansing season, kanji
makes an energy-giving light meal.
Rice Kanji for Vata
10 cups pure water
1 tsp ghee
Rock salt to taste
1/4 tsp freshly ground black pepper
1/4 tsp ground dried ginger
1 curry leaf
Heat the ghee in a heavy pot. Add the spices and the rice and saut briefly, about 2-3
minutes. Add the curry leaf and water and bring to a boil. Simmer cook for 60-90 minutes
until rice is mushy. Add salt. Mash the rice grains against the side of the pot with the
back of a spatula. Strain and drink the liquid warm through the day as needed.
Rice Kanji for Pitta
10 cups pure water
1 tsp ghee
Rock salt to taste
2-3 leaves fresh basil or fresh lemon mint
12
Heat the ghee in a heavy pot. Add the cumin and the rice and saut briefly, about 2-3
minutes. Add water and basil (or mint) and bring to a boil. Simmer cook for 60-90
minutes until rice is mushy. Add salt. Mash the rice grains against the side of the pot with
the back of a spatula. Strain and drink the liquid warm through the day as needed.
Barley Kanji for Kapha
1/2 cup hulled barley
10 cups pure water
2 thin slices fresh ginger root
1/2 tsp fresh ground black pepper
1 tsp olive oil
1 curry leaf
Heat the olive oil in a heavy pot. Add the cumin and black pepper and saut briefly, about
2-3 minutes. Add barley, ginger, water and curry leaf and bring to a boil. Simmer cook
for 120-150 minutes until barley is done. Mash the barley against the side of the pot with
the back of a spatula. Strain and drink the liquid warm through the day as needed.
Note: You can use pearl barley if hulled barley is not available. It will cook in about 90120 minutes.
-------------------------------------------------------------------Cooked Tofu for Vata
1 cup diced firm organic tofu (1/2 dice)
1/2 tsp sweet paprika
1/4 tsp turmeric
Rock salt to taste
1 tbsp ghee or mild olive oil
1 tsp chopped fresh parsley
In a non-stick pan or wok, heat the ghee or oil. Add the hing and saut briefly, a minute
or so. Then add the tofu, spices and salt and saut for another 4-5 minutes gently, cooking
the tofu on all sides without breaking it up too much. Remove from heat and garnish with
the parsley.
13
Cooked Tofu for Pitta

1/2 tsp ground fennel
1/4 tsp turmeric
Rock salt to taste
1 tbsp ghee
1 tsp chopped fresh basil
In a non-stick pan or wok, heat the ghee or oil. Add the tofu, spices and salt and saut for
4-5 minutes gently, cooking the tofu on all sides without breaking it up too much.
Remove from heat and garnish with the fresh basil.
Cooked Tofu for Kapha
1/4 tsp turmeric
Rock salt to taste
1 tsp olive oil
1 tsp chopped fresh parsley
In a non-stick pan or wok, heat the oil. Add the hing and saut briefly, a minute or so.
Then add the tofu, spices and salt and saut for another 4-5 minutes gently, cooking the
tofu on all sides without breaking it up too much. Remove from heat and garnish with the
parsley.
-----------------------------------------------------------------------------Baked Tofu with Pineapple Salsa for Vata
2 slices firm tofu (cut 1/4 thick slices off block horizontally)
1 tsp almond butter
1 tbsp olive oil
2 tbsp water
1 tsp minced fresh ginger root
1 tsp sesame seeds
For the salsa:
2 tbsp chopped fresh pineapple
14
1 tbsp fresh pomegranate seeds

1 tsp lemon juice
1 tsp minced fresh cilantro
Rock salt to taste
Combine all the salsa ingredients in a bowl and set aside.
Combine almond butter, olive oil, water, ginger and hing and whisk into a smooth paste.
Arrange the tofu slices in a single layer on a baking dish and pour the paste over the tofu.
Sprinkle the sesame seeds on top and bake at 375 degrees for about 20 minutes until
topping is crusty and the tofu a golden brown on top. Drizzle salsa on top and serve
warm.
Baked Tofu/Chickpea Salad for Pitta
1/2 cup diced firm tofu (1/2 diced)
1/2 cup cooked garbanzos
1/2 cup sweet fresh pomegranate seeds
1 cup baby spinach
1 tbsp lemon juice
1/2 tsp cumin, dry-roasted until fragrant and ground
1 mint leaf, chopped
1 basil leaf, chopped
1 tsp cold-pressed extra virgin olive oil
Rock salt to taste
1 tsp ghee
Heat the ghee in a non-stick wok or pan. Add the tofu and saut briefly, about 2-3
minutes. Scoop from pan and set aside. To the same pan, add the baby spinach and wilt
slightly, about 2-3 minutes. Remove from heat. In a salad bowl, combine the spinach,
garbanzos, pomegranate and tofu. In a small bowl, whisk together the lemon juice, olive
oil, salt, cumin, basil and mint. Pour the dressing over the salad and toss gently to coat.
Baked Tofu with Lemon-Pepper Dressing for Kapha
2 slices firm tofu (cut 1/4 thick slices off block horizontally)
1 tbsp olive oil
1 tsp pumpkin seed butter
1 tbsp water
1 tsp lemon juice
15
1 tsp fresh-ground black pepper

1 tsp lemon zest
In a bowl, whisk together the olive oil, pumpkin seed butter, water, ginger, hing, lemon
juice and black pepper. Lay the tofu slices in a baking dish in a single layer and pour the
dressing over the slices. Bake in a 375 degree oven for about 25-30 minutes until tofu is
golden brown. Garnish with basil and lemon zest and serve warm.
-----------------------------------------------------------------Basmati Rice with Veggies & Nuts for Vata
1/2 cup Basmati rice.
1 1/2 cups pure water
1/2 cup tender green peas
1/4 cup green beans, chopped fine
1/4 cup carrot, diced small
1 tbsp chopped cashews
1 tbsp chopped pistachios
1 tbsp sweet raisins
1 tbsp ghee
2 strands saffron, soaked in a little water
1 tsp whole cumin seeds
1 pinch each of ground cinnamon, nutmeg and mace
1/4 tsp crushed cardamom
1/4 tsp black pepper
Wash the Basmati rice and soak in warm water for 15 minutes. Drain. Heat the ghee in a
heavy-bottomed pot. Add the cumin seeds and saut until fragrant. Add the rice and the
spices and saut briskly for 3-4 minutes. The rice grains should get translucent but should
not stick to the bottom of the pot. Add the vegetables, nuts, raisins, salt and water and
bring to a boil. Reduce heat to medium-low and cook, covered, for 10-12 minutes until
the rice grains are tender and the water is all absorbed. Fluff gently and serve warm.
Sweet Khichari for Pitta
1/4 cup split hulled mung beans
1/2 cup sucanat or date sugar
2 tbsp grated fresh coconut
16
2 cups pure water

1/4 cup rice milk (unflavored)
1 bay leaf
1 pinch ground clove
1 1/2 tbsps ghee
Wash rice and mung dhal and soak in warm water for 60 minutes. Heat half the ghee in a
heavy bottomed pan. Add the rice and dhal and saut briefly, about 3-4 minutes. Add the
water and bring to a boil. Reduce heat and cook, covered, for about 30 minutes or until
rice and dhal are tender. In another heavy-bottomed pot, heat the rest of the ghee. Add the
spices, nuts and raisins and saut for a couple of minutes until almonds are toasted and
raisins plump up. Add the rice-dhal mixture and rice milk and stir well, cooking the
mixture on low heat for another 5 minutes. Stir constantly to prevent sticking. Garnish
with the grated coconut and serve warm or at room temperature.
Millet with Vegetables for Kapha
1/2 cup millet
1 1/2 cups pure water + 2 tbsps of water
1 cup mixed Kapha-balancing vegetables, shredded or diced small (choose from green
beans, peas, broccoli, cauliflower, cabbage and carrot)
1/2 tsp fresh cracked black pepper
1/4 tsp turmeric
1 tbsp chopped fresh basil
1 tbsp chopped parsley
1 tbsp toasted pumpkin seeds
2 tsps olive oil
Heat one teaspoon of the olive oil in a pot. Add the millet and toast for 4-5 minutes. Add
salt and the 1 1/2 cups of water and bring to a boil. Cook covered until millet is tender
and all the water is absorbed. In another pot, heat the remaining olive oil. Add the
vegetables, spices and ginger and saut for a couple of minutes. Add the 2 tbsps of water
and cook, covered, for 6-8 minutes until vegetables are fork tender. Add the cooked
millet and mix well. Garnish with the parsley and basil and pumpkin seeds and serve
warm.
------------------------------------------------------------------------
17
Mung dhal is considered the healthiest of the lentils by ayurvedic healers. Mung dhal
refers to split, hulled mung beans. The whole beans are green, and the mung dhal is
yellow. Mung dhal is tridoshicgood for all the three doshasand is nourishing while
easily digested and less gas producing than most other members of the bean family.
Mung dhal is also versatile, and combines well with grains like rice, ayurvedic spices,
greens and many vegetables.
Basic Mung Dhal for Vata
1/2 cup mung dhal
6 cups water
1/4 tsp cumin seed, dry-roasted and ground
1/8 tsp dry-roasted, ground ajwain (carum copticum)
1 tsp Vata spice mix
1 tbsp ghee
1 tsp whole cumin seed
Pick through dhal to remove any small stones or husk. Wash mung dhal thoroughly by
rinsing it in several changes of water. Combine dhal, water and powdered spices in a
large heavy-bottomed pot and bring to a boil. Reduce heat to medium and cook, stirring
occasionally, until dhal is butter-soft, about 60 minutes. Skim off any foam that forms on
top. Remove from heat, add salt and mix well.
In a pan, heat ghee until it melts. Add the cumin seed and toast until you smell the aroma
and the cumin turns a rich brown. Pour the ghee-spice mixture over the dhal.
Serve hot, with plain cooked Basmati rice and vegetables of your choice.
Note: You can reduce water to 4 cups for dhal of a thicker consistency.
Basic Mung Dhal for Pitta
1/2 cup mung dhal
6 cups water
1 tsp Pitta spice mix
1 curry leaf (available at Indian grocery stores)
1 tbsp ghee
rinsing it in several changes of water. Dry-roast the dhal in a heavy-bottomed pot for
about 5 minutes. Add water, curry leaf and powdered spices and bring to a boil. Reduce
heat to medium and cook, stirring occasionally, until dhal is butter-soft, about 60
minutes. Skim off any foam that forms on top. Remove from heat, add salt and mix well.
18
In a pan, heat ghee until it melts. Add the cumin seed and toast until you smell the aroma
and the cumin turns a rich brown. Pour the ghee-spice mixture over the dhal.
Serve hot, with plain cooked Basmati rice and vegetables of your choice.
Basic Mung Dhal for Kapha
1/2 cup mung dhal
6 cups water
1 tsp Kapha spice mix
1 bay leaf
1 large pinch ground Chinese cinnamon
1 tbsp mild cold-pressed olive oil
rinsing it in several changes of water. Combine the dhal, water and powdered spices in a
heavy-bottomed pot and bring to a boil. Reduce heat to medium and cook, stirring
occasionally, until dhal is butter-soft, about 60 minutes. Skim off any foam that forms on
top. Remove from heat, add salt and mix well.
In a pan, heat the olive oil. Add the cumin seed and toast until you smell the aroma and
the cumin turns a rich brown. Pour the mixture over the dhal.
Serve hot, with a Kapha-balancing whole grain and vegetables of your choice.
Note: A pressure cooker is handy if you plan to eat dhals often. It reduces cooking time
and cooks dhals to the really soft consistency that is recommended by ayurvedic healers
for easiest digestion.
-----------------------------------------------------------Split Pea Soup for Pitta
1/2 cup green split peas
4-5 cups pure water
1/2 cup thinly sliced peeled carrot
1/4 cup thinly sliced celery
19
1/4 cup thinly sliced fennel bulb

1 tsp minced fresh fennel greens
1/4 tsp turmeric
Rock salt to taste
1 tbsp ghee
1 tsp cumin seeds
Sort through split peas and wash thoroughly. Combine all the ingredients except salt,
ghee and cumin seeds in a pot and bring to a boil. Reduce heat to medium and simmercook uncovered until peas are tender, about one hour. Add more water as needed during
the cooking process. When done, add salt. Heat the ghee in a small pan. Add the cumin
seeds and saut to release flavor and aroma. Pour the ghee-spice mix over the soup. Stir
and serve warm.
Split Pea Soup for Kapha
1/2 cup green split peas
4-5 cups pure water
1/2 cup thinly sliced peeled carrot
1/2cup thinly sliced celery
1/4 tsp turmeric
Rock salt to taste
1 pinch hing
1 tsp lemon juice
Sort through split peas and wash thoroughly. Combine all the ingredients except salt,
cilantro and lemon juice in a pot and bring to a boil. Reduce heat to medium and simmercook uncovered until peas are tender, about one hour. Add more water as needed during
the cooking process. When done, add salt. Remove from heat and add minced cilantro
and lemon juice. Stir and serve warm.
---------------------------------------------------------Lauki squash is available at Indian or Asian groceries. Also called opo squash or bottle
gourd, lauki, cooked with dosha appropriate spices, is good for all the three doshas. It is a
cleansing vegetable and is excellent for the skin. If lauki isnt available, use tender
zucchini.
20
Lauki Squash for Vata

1 cup peeled, de-seeded and diced lauki squash (1/4 dice)
1/4 tsp dry-roasted ground cumin
1/8 tsp dry-roasted, ground ajwain (carum copticum)
1 tbsp ghee
2 tbsps water
Heat ghee in a skillet until it melts. Add the squash and the spices and saut for a few
minutes on high heat. Reduce heat to medium; add the water and cook, covered, until
squash is tender, about 20 minutes. Stir occasionally and add a little more water if needed
to prevent sticking.
Lauki Squash for Pitta
1 fresh curry leaf
1 tbsp ghee
2 tbsps water
Heat ghee in a skillet until it melts. Add the squash, the curry leaf and the spices and
saut for a few minutes on high heat. Reduce heat to medium; add the water and cook,
covered, until squash is tender, about 20 minutes. Stir occasionally and add a little more
water if needed to prevent sticking.
Lauki Squash for Kapha
1 bay leaf
1 large pinch Chinese cinnamon, ground
1 tbsp mild cold-pressed olive oil
2 tbsps water
Heat the olive oil in a skillet. Add the squash and the spices and saut for a few minutes.
Reduce heat to medium; add the water and cook, covered, until squash is tender, about 20
minutes. Stir occasionally and add a little more water if needed to prevent sticking.
--------------------------------------------------------------Green leafy vegetables are revered in ayurveda as valuable sources of nutrition. Rotate
the greens that you cook, and include fresh green tops of vegetables such as kohlrabi and
21
beets for balancing Kapha. Including some bitter greens in the diet is helpful for the liver
and blood and cleansing for the tongue, palate and the entire digestive system. In
ayurvedic cooking, greens are enjoyed cooked rather than raw, and are combined with
spices to enhance digestibility. Greens can be added to lentil dishes (dhals) and eaten
with a whole grain to make a complete light meal.
Greens for Vata
1 cup shredded tender greens of your choice (if adding bitter greens, add sparingly)
1 tbsp ghee
1/2 tsp cumin seed
Heat ghee in a skillet until it is clear. Add the whole cumin and saut briefly to release
aroma and flavor. Add the greens, spices and ginger and stir. Cook covered on medium
heat until greens are tender, about 6-8 minutes.
Greens for Pitta
1 cup finely shredded greens of your choice (use pungent greens sparingly, if at all)
1 tbsp minced fennel greens
1/2 tsp cumin seed
1 tbsp ghee
Heat ghee in a skillet until it is clear. Add the whole cumin and saut briefly to release
aroma and flavor. Add the greens, spices and fennel and stir. Cook covered on medium
heat until greens are tender, about 6-8 minutes.
Note: Tougher greens, like collard, should be steam-cooked for 10-15 minutes before use
in the recipe.
Greens for Kapha
1 cup finely shredded greens of your choice (up to 50 % pungent and bitter greens is fine)
1/2 tsp cumin seed
1 tsp olive oil
Steam greens for about 10-15 minutes until tender. Heat the olive oil in a skillet. Add the
whole cumin and saut briefly to release aroma and flavor, then add ginger and spice
mix. Stir, then add the greens and mix well to coat with the spice mixture.
22
----------------------------------------------------------------------Vegetables are an important component of the ayurvedic meal, and at least two types of
vegetables are generally eaten at lunch and at dinner. Vegetables are served sauted, stirfried, broiled or cooked in sauces, or combined with lentils or grains.
Green Beans with Pine Nuts for Vata
1 cup green beans, chopped into 1/4 bits
1 pinch asafetida (hing) (optional)
1 tbsp toasted pine nuts
1 tbsp ghee
2 tbsps pure water
1/2 tsp fresh-ground black pepper
1/2 tsp cumin seed
Heat the ghee in a non-stick wok or skillet. Add the hing and the cumin seed and stir
briefly. Add the green beans and saut for 8-10 minutes. Add the salt, black pepper and
water and cook for another 4-5 minutes, until beans are tender. Add the pine nuts and
serve warm.
Sauted Peas and Cauliflower for Pitta
1/2 cup green peas
1/2 cup small cauliflower florets
1 tsp chopped fresh cilantro
1 tsp fennel seed
1/4 tsp turmeric
Sea salt or rock salt to taste
1 tbsp ghee
2 tbsps pure water
Heat the ghee in a non-stick wok or skillet. Add the fennel seed and stir briefly. Then add
the cauliflower, turmeric and cumin, and saut for 7-10 minutes until cauliflower is forktender. Add the salt, green peas and water, and continue cooking for another 3-4 minutes.
Remove from heat, garnish with cilantro, and serve warm.
Sauted Broccoli for Kapha
1 cup small broccoli florets and chopped tender stalks
1/8 tsp green or red chili pepper flakes (optional)
1/4 tsp cumin seed
1/4 tsp rock or sea salt
23
1 tsp lemon juice

1 pinch asafetida (hing) (optional)
1 tsp olive oil
2 tbsps pure water
Heat the oil in a non-stick wok or skillet. Add the hing and the cumin seed and stir
briefly. Add the broccoli and the chili pepper flakes if using, and saut for 4-5 minutes.
Add salt and water, and cook for another 7-8 minutes, stirring occasionally, until broccoli
is fork-tender but still bright green. Add the lemon juice and remove from heat. Enjoy
warm.
-----------------------------------------------------------------Steamed Asparagus (for all three doshas; season according to dosha)
6-8 whole asparagus stalks, trimmed and bottom parts of stalks peeled
1/4 tsp sea or rock salt
Boiling water for steaming
Place the asparagus in a large pot in a single layer and add about half an inch of boiling
water and the salt. Cover and simmer until asparagus is tender, about 3-4 minutes
depending on thickness of stalks. Drain and cut into 1 pieces. Drizzle dressing on
asparagus and enjoy warm.
Dressing for Vata:
1 tbsp ghee
1 tsp brown or black mustard seed
1 tsp lemon juice
Heat ghee in a pan. Add the mustard seed. When the seeds start popping, remove from
heat. Add the lemon juice and black pepper, mix well and drizzle over the asparagus.
Dressing for Pitta:
1 tbsp ghee
1/4 tsp dry-roasted, ground cumin
1 tbsp orange juice
1/4 tsp lemon zest
1/4 tsp minced fennel greens
Heat the ghee in a pan. Add the cumin and stir briefly. Remove from heat, add the fennel,
orange juice and lemon zest and mix well. Drizzle dressing over asparagus.
Dressing for Kapha:
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1 tsp mild olive oil

1 tbsp lemon juice
1 tsp cumin seed
Heat the olive oil and add the cumin seed. As soon as the seeds release their aroma and
turn a rich brown, remove from heat. Add the pepper and lemon juice, mix well, and
drizzle over the asparagus.
---------------------------------------------------------------------Raitas are yogurt salads eaten at lunch on warm summer days. Spices and herbs add to
the digestibility of the yogurt and the raw vegetables, which are finely grated or chopped.
Spinach-Daikon Raita for Vata
1 cup lightly steamed baby spinach
2 tbsps grated white daikon radish
1 cup fresh plain yogurt, whisked until smooth
1/2 tsp rock or sea salt
1 tsp minced fresh ginger
1 tsp ghee
1 tsp cumin seed
1 pinch hing (asafetida) (optional)
Coarsely chop the spinach in a chop-chop. Combine spinach, daikon, salt, pepper, ginger,
cilantro and yogurt in a bowl. Heat ghee in a pan until melted. Pop in the hing, if using,
and the cumin seed and saut until they turn a rich brown and aromatic. Pour the gheespice mixture over the yogurt and mix well.
Cucumber-Chick Pea Raita for Pitta
1/2 cup cooked garbanzo beans
1/2 cup grated cucumber (peel and de-seed before you grate)
1 cup fresh plain yogurt, whisked until smooth
1/2 tsp sea salt
1/2 tsp cumin seed
1/2 tsp fennel seed
1 tsp ghee
1 fresh mint leaf, chopped
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Combine the chickpeas, cucumber, salt, yogurt, cilantro and mint in a bowl. Heat ghee in
a pan until melted. Pop in the cumin and fennel seed and saut until they turn aromatic.
Pour the ghee-spice mix over the yogurt and mix well.
Carrot-Beet Raita for Kapha
1/2 cup grated beet
1/4 cup grated carrot
3/4 cup plain fresh yogurt, whisked until smooth
1/4 cup pure water
1 tsp minced fresh ginger
1/2 tsp minced mild green chili pepper
1/2 tsp sea salt
1 tsp ghee
1 tsp cumin seed
Combine beet, carrot, yogurt, water, ginger, cilantro, chili pepper and salt in a bowl. Heat
ghee until melted. Add the hing and the cumin seed and saut until fragrant. Pour the
ghee-spice mix over the yogurt and mix well.
-----------------------------------------------------------------Cream of Asparagus Soup for Vata
1 cup chopped asparagus (discard hard bottom parts of stems and keep tips aside for
garnish)
1 cup pure water
1/4 tsp crushed thyme
1 tsp lemon juice
1/2 tsp lemon zest
Combine water and asparagus and cook until asparagus is mushy-soft. Puree the mix in a
blender until smooth. Strain the mixture through a sieve into a pot. Blanch the asparagus
tips in boiling water for 2-3 minutes. Combine pureed asparagus, rice milk and thyme and
heat through. Add salt, pepper and lemon juice. Stir. Garnish with asparagus tips and
lemon zest and serve warm.
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Cream of Cauliflower Soup for Pitta

1 cup cauliflower florets
1 cup pure water
3-4 almonds, soaked, peeled and slivered
2 leaves fresh basil
1/2 tsp lemon zest
Combine water and cauliflower and cook until cauliflower is mushy-soft. Puree the mix
in a blender until smooth. Strain the mixture through a sieve into a pot. Combine pureed
cauliflower, rice milk and basil and heat through. Add salt and lemon juice. Stir. Garnish
with slivered almonds and lemon zest and serve warm.
Cream of Broccoli Soup for Kapha
1 cup broccoli florets
1 cup pure water
1/2 cup soy milk (unflavored)
1/2 tsp chopped fresh tarragon
1/2 tsp chopped parsley
1/2 tsp lemon zest
Combine water and broccoli and cook until broccoli is mushy-soft. Puree the mix in a
blender until smooth. Strain the mixture through a sieve into a pot. Combine pureed
broccoli, soy milk and tarragon and heat through. Add salt and pepper. Stir. Garnish with
parsley and lemon zest and serve warm.
---------------------------------------------------------------Mixed Vegetables in Cashew-Yogurt Sauce for Vata
1 cup mixed diced Vata-balancing vegetables (choose from peas, green beans, asparagus,
carrot, daikon radish, parsnips, rutabaga, lauki, zucchini and tender greens) (1/4 dice)
1 cup fresh plain yogurt
10-12 whole cashews
1 tsp mustard seeds
1 curry leaf
1 tbsp ghee
1/4 tsp turmeric
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Rock salt to taste

1 cup + 1/2 cup pure water
In a heavy-bottomed pot, combine the vegetables, turmeric, curry leaf and one cup of
water. Bring to a boil; then reduce heat to medium and simmer-cook vegetables until
tender. Add salt and cumin powder. Combine the cashews with the 1/2 cup of water and
blend to a paste. Add yogurt and blend for another minute. Pour the yogurt-cashew
mixture over the vegetables and bring to a boil again. Reduce heat and simmer-cook for
about 5 minutes. Meanwhile, heat the ghee in a pan. Add the mustard seeds. When they
start popping, pour the ghee-spice mixture over the vegetables. Serve warm with Basmati
Rice with Whole Spices for Vata.
Mixed Vegetables in Coconut Milk for Pitta
1 cup mixed diced Pitta-balancing vegetables (choose from asparagus, cauliflower,
carrots, broccoli, green beans, peas, lauki, zucchini, parsnips and greens) (1/4 dice)
1 cup thick coconut milk (or coconut cream mixed with warm water)
10 almonds, soaked in warm water and peeled
1 tsp cumin seeds
1 tbsp ghee
1/4 tsp turmeric
1/4 tsp ground cardamom
Rock salt to taste
1 cup + 1/2 cup pure water
In a heavy-bottomed pot, combine the vegetables, turmeric and one cup of water. Bring
to a boil; then reduce heat to medium and simmer-cook vegetables until tender. Add salt
and coriander powder. Combine the almonds with the 1/2 cup of water and blend to a
paste. Add the coconut milk and blend for another minute. Pour the mixture over the
vegetables and bring to a boil again. Reduce heat and simmer-cook for about 5 minutes.
Add cardamom and stir. Meanwhile, heat the ghee in a pan. Add the cumin seeds and
saut until fragrant. Pour over the vegetables. Serve warm with Basmati Rice with Whole
Spices for Pitta.
Mixed Vegetables & Lentils for Kapha
1/3 cup brown lentils, picked over and washed
1 cup diced Kapha-balancing vegetables (choose from carrots, cauliflower, broccoli,
daikon radish, green beans, kohlrabi and all types of greens) (1/4 dice)
3 cups pure water + 1 cup pure water
1 tsp turmeric
1 tsp sweet paprika
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1 curry leaf
1 tbsp lemon juice
1 tsp olive oil
1 pinch hing
1 tsp mustard seeds
A few flakes of red pepper
Combine the lentils, turmeric and the 3 cups of water and cook until lentils are soft and
tender. Mash some of the lentils against the side of the pot with the back of a spatula. In a
separate pot, combine the vegetables, sweet paprika, ginger and curry leaf and bring to a
boil. Reduce heat and cook until vegetables are tender. After the lentils are cooked,
combine the lentils and vegetables, add salt and bring to a boil. Cook for about 3-5
minutes to blend ingredients; then remove from heat. In a pan, heat the olive oil. Add the
hing and the mustard seeds. As the seeds start popping, toss in the red pepper flakes and
pour the mixture over the lentils. Add lemon juice. Stir and serve warm with a flatbread
or with Quinoa with Whole Spices for Kapha.
----------------------------------------------------------Paneer-Stuffed Crepes for Vata
For the stuffing:
1/2 cup fresh crumbly paneer
1/2 cup baby spinach, chopped into thin strips
1 tsp fresh cilantro
Rock salt or sea salt to taste
1 pinch ajwain
1 tbsp ghee
For the crepes:
1/2 cup rice whole brown rice flour
1/4 cup fresh yogurt
1/4 cup pure water
1/4 tsp turmeric
1 tsp melted ghee + ghee to cook crepes
To make the stuffing:
29
Heat the ghee in a pan. Add the ajwain and stir briefly until fragrant. Add the spinach and
wilt down, about 2 minutes. Turn off heat. Add the rest of the ingredients and stir well to
mix.
To make the crepes:
Whisk together all the ingredients to form a smooth batter.
Heat an 8 or 10 non-stick pan. Add a little ghee and tilt to coat bottom. Stir the batter to
blend and pour one-third of the batter onto the pan. Tilt the pan immediately to spread the
batter evenly across the bottom of the pan. Drizzle a little ghee along the edges if
necessary. Spread one-third of the filling over half the crepe. Cook uncovered for about
5-6 minutes on medium heat until the bottom is golden brown and crispy. Loosen the
edge of the plain half of the crepe with a spatula and fold over to cover the stuffed half.
Carefully remove to a plate. Keep warm while you prepare the remaining two crepes.
Remember to stir the batter each time. Serve warm plain or with a fruit-spice chutney.
Paneer-Stuffed Crepes for Pitta
For the stuffing:
1/2 cup fresh crumbly paneer
1/4 cup grated coconut
2 tbsp date sugar
1 tsp food grade pure rose water
1 tbsp ghee
For the crepes:
1/4 cup whole brown rice flour
1/4 cup oat flour
1/4 cup pure water
1/4 tsp turmeric
1 tsp melted ghee + ghee to cook crepes
1 tsp date sugar
1 pinch rock or sea salt
To make the stuffing:
Heat the ghee in a pan. Add the cardamom and stir briefly until fragrant. Add the coconut
and toast for about 2-3 minutes. Turn off heat. Add the rest of the ingredients and stir
well to mix.
To make the crepes:
30
Whisk together all the ingredients to form a smooth batter.

Heat an 8 or 10 non-stick pan. Add a little ghee and tilt to coat bottom. Stir the batter to
blend and pour one-third of the batter onto the pan. Tilt the pan immediately to spread the
batter evenly across the bottom of the pan. Drizzle a little ghee along the edges if
necessary. Spread one-third of the filling over half the crepe. Cook uncovered for about
5-6 minutes on medium heat until the bottom is golden brown and crispy. Loosen the
edge of the plain half of the crepe with a spatula and fold over to cover the stuffed half.
Carefully remove to a plate. Keep warm while you prepare the remaining two crepes.
Remember to stir the batter each time. Serve warm.
Veggie-Lentil Wraps with Dipping Sauce for Kapha
2 large cabbage leaves, washed
1/4 cup brown lentils, cooked until butter-soft and drained
1/4 cup fine strips of lettuce
1/4 cup finely sliced celery
1 tsp fresh cracked black pepper
1 tsp extra-virgin olive oil
1 tsp lemon juice
For the dipping sauce:
1 tsp extra-virgin olive oil
1 tsp lemon juice
2-3 tbsp water
1/2 tsp honey
1 tsp pumpkin seed butter (raw, organic)
Blanch the cabbage leaves in boiling water for a couple of minutes. Place on paper towels
to dry. Heat the olive oil in a pan. Add all the ingredients for the wrap stuffing and saut
briefly, about 2 minutes. Remove from heat and set aside to cool. In another small bowl,
whisk together the ingredients for the dipping sauce until well combined. Divide the wrap
mixture into two parts and place a part on the center of each cabbage leaf. Fold the two
opposite sides of each leaf over the mixture and roll into a wrap. Dip into the sauce for
each bite.
------------------------------------------------------------
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Scrambled Paneer with Peas for Vata

1/2 cup crumbly paneer
1 cup tender green peas
1 tsp cumin seeds
1/4 tsp turmeric
1 tbsp ghee
1 tsp dried fenugreek leaves (optional)
Heat the ghee in a pan. Add the cumin seeds and saut briefly until rich brown and
fragrant. Add the spices, salt and green peas and saut for another 4-5 minutes. Add the
paneer and the fenugreek leaves if using and saut for another minute or two. Garnish
with cilantro and serve warm.
Paneer-Vegetable Bake for Pitta
1/2 cup firm paneer, cut into cubes
1/2 cup very small cauliflower florets
1/2 cup very small broccoli florets
1/2 cup diced fennel bulb (1/4 dice)
1 tbsp ghee
1/4 tsp turmeric
1/4 cup unflavored rice milk
1 fresh basil leaf, chopped
Heat an overproof pot on the stovetop. Add the ghee. When it melts, add the paneer and
saut for about 3 minutes. Add the spices, salt and the vegetables and saut for another
couple of minutes to mix well. Add the rice milk and bake in a 375 degree oven for about
10 minutes until bubbly. Garnish with the basil and serve with rice.
Vegetable Pancakes for Kapha
1/2 cup chick pea flour (besan)
1/2 cup millet flour
1/2-1 cup water
32

1 tbsp finely chopped cilantro
1 tbsp grated carrot
1 tbsp thin small strips of cabbage
1 tbsp finely shredded broccoli
Ghee to cook pancakes
Whisk the flours, salt, spices, ginger and water to form a smooth batter, adding the water
as needed for a consistency of pancake batter. Add the vegetables and cilantro and mix
well. Heat a tiny amount of ghee on an 8 or 10 non-stick skillet and brush with a paper
towel to coat bottom evenly. Pour one-quarter of the batter into the skillet and tilt to
spread the batter. Dribble a little ghee on the edges if needed. Cook each side for about 45 minutes until golden brown. Keep warm while you cook the remaining three pancakes.
Serve with a fruit-spice chutney.
---------------------------------------------------------------White Daikon for Vata
1 cup diced white daikon (peel with a vegetable peeler before you dice) (1/4 dice)
1 tbsp ghee
1/4 tsp turmeric
1/8 tsp ground fenugreek
1 pinch hing
1/2 tsp mustard seeds
1 tsp chopped parsley
3 tbsps pure water
Heat the ghee in a pan. Add the hing and the mustard seeds. As the seeds start popping,
add the daikon, ginger, salt and spices. Mix well to coat and saut for about 5 minutes.
Add the water and cook covered on medium heat for about 6-8 minutes until tender.
Garnish with parsley and serve with rice and dhal.
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Fresh Fennel & Peas for Pitta

1 cup thinly sliced fennel bulb
1/2 cup sweet peas
1 tbsp minced fennel greens
1/4 tsp turmeric
1 tbsp ghee
3 tbsps water
Heat the ghee in a pan. Add the spices and saut briefly. Add the peas, fennel and salt and
saut for about 4-5 minutes. Add water, cover and cook on medium heat for about 5
minutes. Garnish with the fennel greens and serve with rice and dhal.
Brussels sprouts for Kapha
5-6 small even-sized Brussels sprouts, bottoms trimmed, washed and cut into halves
1 tbsp ghee
1 tbsp lemon juice
1 pinch hing
1/4 tsp turmeric
1/4 tsp ground dried ginger
Rock salt to taste
1 tbsp chopped parsley
2 cups water + 2 tbsps water
Bring the 2 cups of water to a boil in a pot. Add the Brussels sprouts and cook for about 5
minutes. Drain and rinse under cold water. Set aside. Heat ghee in a pan. Add the ground
spices and saut briefly. Add the Brussels sprouts and salt and stir well. Continue to stirfry for about 3 minutes. Add the 2 tbsps of water, cover and cook for another 4-5
minutes. Add lemon juice and herbs and mix well. Serve with a whole grain and dhal.
-------------------------------------------------------------------Cream of Lauki Soup (for all doshas)
1 cup diced lauki squash (peel lauki and de-seed before dicing)
1 cup pure water
1/2 cup unflavored rice milk or soy milk
34
Spices and herbs for Vata: 1/2 tsp fresh ground black pepper, 1 pinch hing, 1 pinch thyme
and rock or sea salt to taste
Spices and herbs for Pitta: 1/2 tsp cumin (dry-roasted and ground), 2 chopped fresh basil
leaves and rock or sea salt to taste
Spices and herbs for Kapha: 1/2 tsp fresh ground black pepper, 1/4 tsp sweet paprika and
rock or sea salt to taste
Combine the lauki with the water and bring to a boil. Reduce heat to medium and cook
until lauki is tender and mushy, about 20-25 minutes. Add more water if needed. Cool
and puree in a blender until smooth. Return to heat, stir in dosha-appropriate spices and
herbs and the rice or soy milk and heat through. Serve warm.
--------------------------------------------------------------------In ayurveda, fruit is traditionally eaten on its own and between meals. It is best to eat fruit
before sundown, and ideal first thing in the morning. Eaten early in the morning, stewed
fruit offers an energy boost for the day, gets the digestive juices flowing and aids
regularity of elimination. Combining spices with fruit aids assimilation and helps pacify
the doshas.
Stewed Apple for Vata
1 ripe juicy sweet apple
1 green cardamom pod
1/4 cup pure water
Peel, core and dice fruit into 1/4 pieces. Combine all ingredients in a pot and cook
covered, stirring occasionally, until fruit is soft. Discard whole spices and enjoy warm
first thing in the morning.
Stewed Apple or Pear for Pitta
1 ripe juicy sweet apple or pear
2 cloves
1 black cardamom pod
1/4 cup pure water
covered, stirring occasionally, until fruit is soft. Discard whole spices and enjoy warm or
at room temperature first thing in the morning.
35
Stewed Apple for Kapha

1 ripe juicy sweet apple
Pinch of ground nutmeg or powdered dry ginger
Thin slice of fresh ginger root
1/4 cup pure water
covered, stirring occasionally, until fruit is soft. Discard whole spices and enjoy warm
first thing in the morning.
------------------------------------------------------Sauted Apples for Vata
1/2 cooking apple, cored, quartered and sliced thinly
1/2 sweet apple, cored and sliced thinly
1 tsp sucanat
1 tbsp ghee
1/4 tsp turmeric
1/4 tsp ground cinnamon
A pinch each of ground nutmeg and ground clove
A pinch of rock or sea salt
1 tsp lemon juice
Heat ghee in a pan. Add the apple and saut a minute. Add the remaining ingredients and
stir well to coat all the apple slices with the ghee-spice mixture. Cook uncovered, stirring
occasionally, for 3-4 minutes.
Sauted Pears for Pitta
1 ripe pear, cored, quartered and sliced thinly
1 tbsp ghee
1 tsp sucanat or date sugar
1 bay leaf
1/2 tsp orange peel
36
Heat the ghee. Add almonds, raisins and spices and saut briefly, about two minutes. Add
the pear and sugar and stir well to coat the pear slices with the ghee and spices. Cook
uncovered, stirring occasionally, for about 2-3 minutes. Discard the bay leaf and garnish
with the orange peel before serving.
Sauted Apples for Kapha
1 sweet apple, cored, quartered and sliced thinly
1 tsp sucanat
1 tsp ghee
1/4 tsp turmeric
A pinch each of ground nutmeg and ground clove
A pinch of rock or sea salt
1 tsp lemon juice
Heat ghee in a pan. Add the apple and saut a minute. Add the remaining ingredients and
stir well to coat all the apple slices with the ghee-spice mixture. Cook uncovered, stirring
occasionally, for 3-4 minutes.
-----------------------------------------------------------------A popular lunchtime beverage in India, lassi is valued in ayurveda for its digestionenhancing capability. Lassi is made in many different ways, and herbs, salt, spices,
sweeteners or fruit purees are added in different variations.
Salt-Spice Lassi for Vata
1/2 cup fresh homemade yogurt
Sea salt or rock salt to taste
1/8 tsp dry-roasted, crushed cumin
1 small pinch ajwain seeds (carum copticum)
Blend all the ingredients together in a blender for a couple of minutes. Enjoy as a
lunchtime beverage.
Rosehips Lassi for Pitta
37

1 tsp date sugar
2 dried rosehips
1/8 tsp crushed green cardamom
Soak dried rosehips in warm water overnight. Blend all the ingredients together in a
blender for a couple of minutes. Strain and enjoy as a lunchtime beverage.
Saffron Lassi for Kapha
3-4 strands saffron
1/2 tsp honey
Soak saffron strands in a little water for 30 minutes. Blend all the ingredients together in
a blender for a couple of minutes. Enjoy as a lunchtime beverage.
-------------------------------------------------Ginger and lemon are revered in ayurveda for their positive influence on gastro-intestinal
health for all doshic types. The traditional ayurvedic way to stimulate the digestion is to
douse a slice of fresh ginger root in lemon juice, drizzle it with rock salt and eat the
combo an hour before lunch. Our ginger-lemon waters below are a good alternative. Run
washed unpeeled fresh ginger root through a powerful juicer to get the fresh juice. You
can make a days worth at a time.
Ginger-Lemon Appetizer Drink for Vata
1 tablespoon juice of fresh ginger root
1 tablespoon lemon juice, freshly squeezed
1/8 tsp turbinado sugar (optional)
4 oz. pure water, boiled and cooled to comfortably warm
Add all the ingredients to the water and mix well. Drink 30-60 minutes before a main
meal to kindle the appetite and digestion.
Ginger-Lemon Appetizer Drink for Pitta
38

1 fresh mint leaf, crushed
1/8 teaspoon date sugar
4 oz. pure water, boiled and cooled to room temperature
Ginger-Lemon Appetizer Drink for Kapha
1 fresh basil leaf, crushed (holy basil or sweet basil)
1/2 teaspoon fresh-ground black pepper
1/2 1 teaspoon raw honey (organic preferred)
4 oz. pure water, boiled and cooled to tepid
----------------------------------------------------------------Boiling milk improves its digestibility according to ayurvedic healers. When boiling
milk, watch it carefully and remove from heat before it bubbles over or gets burned at the
bottom.
Pistachio Milk for Vata
1 cup milk, boiled and cooled
8 pistachios, soaked for about 60 minutes in warm water
1 tsp sucanat
1 pinch crushed nutmeg
In a heavy-duty blender, add the pistachios and a little milk and pulverize to a paste. Add
the rest of the ingredients and blend for another minute or two.
Almond Milk for Pitta
6-8 almonds, soaked overnight and blanched
39
1 tsp sucanat
1 pinch crushed green cardamom
1 tsp pure food grade rosewater
In a heavy-duty blender, add the almonds and a little milk and pulverize to a paste. Add
the rest of the ingredients and blend for another minute or two.
Saffron Milk for Kapha
4 strands pure saffron, soaked for 60 minutes in a tbsp of pure water
1 pinch ground dried ginger
1 tsp honey
Blend all the ingredients in a blender for a minute or two.
--------------------------------------------------------------------Spiced Tea for Vata
1/4 tsp whole fennel
1 pinch ground nutmeg
1/4 tsp lemon peel
Sucanat or turbinado sugar to taste
1 cup pure water
Bring water to a boil. Add spices and turn heat off. Cover and steep for 5-8 minutes.
Strain and sweeten to taste with sucanat or turbinado sugar. Enjoy warm.
Spiced Tea for Pitta
1/4 tsp whole fennel
1 fresh mint leaf
1/4 tsp orange peel
1/4 tsp crushed rosehips
Sucanat or date sugar to taste
1 cup pure water
40
Strain and sweeten to taste with sucanat or date sugar. Enjoy warm or cool.
Spiced Tea for Kapha
1 tiny stick of Chinese cinnamon
1/4 tsp lemon peel
1 whole clove
2 whole black peppercorns
2-3 strands pure saffron (optional)
Honey to taste
1 cup pure water
Strain and sweeten to taste with honey. Enjoy warm.
----------------------------------------------------------------Spiced Milk for Vata
1 cup whole milk
1 large pinch nutmeg
Add the ginger and nutmeg to the milk and bring to a boil without scorching it. Remove
from heat and cool until comfortably warm. Strain and enjoy as a bedtime beverage.
Spiced Milk for Pitta
1 cup whole milk
1/2 tsp crushed rosehips
Add the cardamom to the milk and bring to a boil without scorching it. Remove from
heat, add the rosehips and cool to room temperature. Strain and enjoy as a bedtime
beverage.
Spiced Milk for Kapha
3/4 cup whole milk
1/4 cup pure water
41
1/4 tsp dried ground ginger

1 whole clove
Combine spices, milk and water and bring to a boil without scorching the milk. Remove
from heat and cool until comfortably warm. Strain and enjoy as a bedtime beverage.
---------------------------------------------------------------Mango Milk for Vata
1 sweet non-stringy mango, diced
1 tsp turbinado sugar
Combine all the ingredients in a blender and blend until smooth. If desired, strain through
a fine sieve.
Date Milk Shake for Pitta
3 medjool dates, pitted and chopped
1 rose hip or 1 tsp pure food grade rosewater
1/2 tsp date sugar
Combine all the ingredients in a blender and blend until smooth. If desired, strain through
a fine sieve.
----------------------------------------------------------------Pomegranate chutney is a digestive aid that can be enjoyed by all the three doshas. About
a weeks supply of this chutney can be made and stored in a clean airtight jar for use as
needed. Eat a little (one teaspoon or so) at a main meal with other foods. This chutney
helps with digestion, assimilation and elimination; balances stomach acid and alleviates
abdominal gas.
Pomegranate Chutney
25 % pomegranate seed powder (available at Indian groceriesif only seeds are
available, grind them to a powder in a coffee mill at home)
5 % cumin seed, dry-roasted and ground to a powder
5 % freshly ground black pepper
5 % black cardamom seed, powdered
42
5 % green cardamom seed, powdered

52.5 % Florida crystal sugar, powdered
Rock salt or sea salt to taste, ground
2.5 % citric acid or lime juice powder
Mix all the dry powders well by sieving them together a few times. When thoroughly
blended, store in an airtight container and use as needed.
----------------------------------------------------Papaya is known in ayurveda as a digestive. When combined with other fruit, spices, salt
and sugar, papaya makes a delicious chutney containing the six tastes that are essential in
a main ayurvedic meal.
Pineapple-Papaya Chutney for Vata
1/4 cup fresh pineapple (1/4 dice)
1/4 cup coarsely grated raw papaya
1 tsp lemon juice
8 sweet raisins
1/4 tsp cumin, dry-roasted and ground
1/2 tsp brown or black mustard seed
1 tsp turbinado sugar or sucanat
Heat the ghee in a pan until it melts. Add the hing and the mustard seed. When the seeds
start spluttering, add the pineapple, the papaya and the raisins and stir briefly, 2-3
minutes. Add the rest of the ingredients and cook covered for about 3-4 minutes. Remove
from fire and serve at room temperature with a meal.
Mango-Papaya Chutney for Pitta
1/4 cup chopped sweet ripe mango
1/4 cup chopped ripe papaya
1 tsp lemon juice
1 mint leaf, crushed
8 sweet raisins
43

1/2 tsp cumin seed
1 tsp date sugar or sucanat
Heat the ghee in a pan until it melts. Add the cumin seed. When it turns dark brown and
aromatic, add the fruit. Stir for 2-3 minutes; then add the rest of the ingredients. Cover
and cook about 3-4 minutes. Remove from heat and serve at room temperature with a
meal.
Apple-Papaya Chutney for Kapha
1/4 cup peeled, cored and diced sweet apple
1/4 cup grated raw papaya
1 tsp lemon juice
1/2 tsp brown or black mustard seed
1/4 tsp mild green chili pepper, deseeded and chopped
1/2 tsp lemon zest
1 tsp olive oil
Heat the olive oil and add the mustard seed. As the seeds start spluttering, add the fruit
and stir briefly, about two minutes. Add the rest of the ingredients, and cook, covered for
about 4-5 minutes. Serve at room temperature with a meal.
----------------------------------------------------------------Ginger Chutney for Kapha
1 tsp lemon juice
A few red pepper flakes
1 tbsp honey
1/4 tsp cumin, dry-roasted and ground
1 pinch each ground nutmeg, mace, cardamom and cinnamon
1 tsp olive oil
1 pinch hing
1 tbsp channa dhal (split hulled chick peas, available at Indian groceries)
44
Heat half the oil in a pan. Add channa dhal and toast for about 4-5 minutes without
burning the dhal. Add the red pepper flakes and the powdered spices, stir briefly and
remove from heat. Grind to a coarse powder in a coffee mill. Heat the rest of the oil in the
pan and add the ginger. Saut for a minute on medium. Remove from heat and cool. In a
bowl, combine the powder, salt, ginger, lemon juice and honey and mix well.
------------------------------------------------------------------The second-largest organ in the body, the liver performs several crucial functions,
prompting the old pun: Is life worth living? It depends on the liver. To prevent it
from becoming overloaded with toxins, ayurvedic healers recommend that you flush out
the liver once in a while. The following recipe is taken for 45 days at a time, initially at
lunch only and after 15 days at lunch and dinner, for a maximum of three times a year.
Liver Flush Recipe for Vata
40 % lemon juice
40 % extra-virgin cold-pressed olive oil
20 % cold-pressed walnut oil
Have one tablespoon of this blend with your meal, poured over steamed greens or
summer squash such as zucchini or lauki squash. Accompany with psyllium-seed
chapattis (flatbreads) for best results.
Liver Flush Recipe for Pitta
30 % lemon juice
chapattis for best results.
Liver Flush Recipe for Kapha
70 % lemon juice
chapattis for best results.
45
Note This blend may not be to everyones taste, but it is effective for gentle cleansing.
If you like, you can mix the blend with a small portion of vegetables, wrap it in a
flatbread and eat it first and then follow with the rest of your meal.
-------------------------------------------------------Spices are integral to ayurvedic cooking. Not only do spices offer their own healing
value, they also help the cells, tissues and organs of the body absorb nutrients from other
foods easier and better. Spices are either sauted in ghee or oil and poured over prepared
dishes, or simmered with curried dishes and lentils as they are cooking. These spice
mixes can be prepared and stored in clean airtight containers for up to a week, although
spices are most effective ground fresh each day.
Spice Mix for Vata
Fennel 4 parts
Cumin 1 part
Turmeric 1 part
Coriander 1 part
Black Cumin 1 part
Rock Salt 1 part
Powder all the spices together in a coffee mill and store in a dry, clean, airtight jar for use
as needed.
Spice Mix for Pitta
Fennel 6 parts
Cumin 1 part
Coriander 2 parts
Turmeric 1 part
Rock Salt 1 part
Black Cardamom 1 part
as needed.
Spice Mix for Kapha
Fennel 3 parts
Cumin 1 part
Coriander 3 parts
Turmeric 1 part
46
Rock Salt 1 part

Dried Ginger 1 part
Black Pepper 1 part
as needed.
--------------------------------------------------------------------Lentils are considered a primary source of nourishment in ayurveda. They nourish the
different dhatus (body tissues) and supply energy. A wide variety of lentils is available at
Indian grocery stores. Sort through lentils carefully before you use them.
Lentil Powder for Vata
1/2 cup toor dhal
1 tablespoon channa dhal
1 tablespoon mung dhal
4 black peppercorns
1/2 tsp fenugreek seed
In a pan, dry roast the dhals until they turn light brown. Towards the end, add the
peppercorns, hing and fenugreek and continue toasting for another 2 minutes. Cool and
then add the salt and grind to a coarse powder in a coffee-mill. Store in a clean, airtight
jar for up to a week.
To use: Serve 1-2 tablespoons with a spoonful of melted ghee (clarified butter) on warm
cooked Basmati rice. You can also sprinkle it generously over steamed vegetables.
Lentil powder for Pitta
1/4 cup mung dhal
1/4 cup toor dhal
1 tablespoon channa dhal
1/2 tsp fennel seed
1/2 tsp cumin seed
1/8 tsp cardamom
In a pan, dry roast the dhals until they turn light brown. Towards the end, add the fennel,
cumin and cardamom and continue toasting for another 2 minutes. Cool and then add the
47
salt and grind to a coarse powder in a coffee-mill. Store in a clean, airtight jar for up to a
week.
To use: Serve 1-2 tablespoons with a spoonful of melted ghee (clarified butter) on warm
cooked Basmati rice. You can also sprinkle it generously over steamed vegetables.
Lentil powder for Kapha
1/4 cup mung dhal
1/4 cup channa dhal
1 tablespoon toor dhal
4 black peppercorns
1/4 tsp fenugreek seed
1/4 tsp cumin seed
1 pinch asafetida (hing)
A few red chili pepper flakes
In a pan, dry roast the dhals until they turn light brown. Towards the end, add the
peppercorns, cumin, hing, pepper flakes and fenugreek and continue toasting for another
2 minutes. Cool and grind to a coarse powder in a coffee-mill. Store in a clean, airtight jar
for up to a week.
To use: Serve 1-2 tablespoons with a spoonful of olive oil on warm cooked quinoa or
Basmati rice. You can also sprinkle it generously over steamed vegetables.
------------------------------------------------------------------Sesame seeds are warming and help pacify Vata dosha while providing energy.
Sesame Seed Powder for Vata
1 tablespoon white sesame seeds
1 teaspoon almond meal
2 black peppercorns
Toast the sesame seeds in a pan until they stop crackling and turn light brown. Towards
the end, add peppercorns and hing and continue toasting another minute or two. Remove
from heat, add almond meal and salt and grind to a coarse powder in a coffee-mill.
Sprinkle over cooked grains or vegetables.
48
Coconut is cooling and helps balance Pitta dosha.

Coconut Powder for Pitta
1 tablespoon dried grated coconut
1 teaspoon almond meal
1 pinch cardamom powder
1/8 tsp cumin seed
Toast the coconut and the cumin in a pan for 2-3 minutes. Add the almond meal and
cardamom and grind to a coarse powder in a coffee-mill. Serve over cooked grains or
vegetables.
--------------------------------------------------------------Hung Yogurt with Saffron for Vata
1 cup fresh homemade plain yogurt (fresh is key!)
1/3 cup heavy cream, whipped
4-6 strands of pure saffron, soaked in a tbsp of warm water
1 heaped tbsp sucanat or turbinado sugar
6-8 almonds, soaked overnight, blanched and slivered
Cheesecloth
Pour the yogurt into the cheesecloth, tie tightly with a string and hang over the sink or a
pot overnight. The next day, scrape the hung yogurt into a bowl and combine with the
sugar, cardamom and saffron (with the water it was soaked in). Gently fold in the
whipped cream. Garnish with the slivered almonds. This dessert is best eaten during the
day and in small portions for easier digestibility.
49

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Ayurvedic Recipes

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Healing Recipes

A Collection of Ayurvedic Recipes for Balancing The Doshas

Ayurveda by Livedika (www.onestopayurveda.com)

Copyright AyurBalance, Inc., 2004.

Ayurveda by Livedika (www.onestopayurveda.com)

Vegetables & Paneer (Fresh Cheese):

Ayurveda by Livedika (www.onestopayurveda.com)

Crepes Stuffed with Paneer for Pitta

Ayurveda by Livedika (www.onestopayurveda.com)

Ayurveda by Livedika (www.onestopayurveda.com)

1 tsp ghee (clarified butter)

Ayurveda by Livedika (www.onestopayurveda.com)

Ayurveda by Livedika (www.onestopayurveda.com)

Ayurveda by Livedika (www.onestopayurveda.com)

Diced, steam-cooked dosha-appropriate vegetables and greens

Ayurveda by Livedika (www.onestopayurveda.com)

Ayurveda by Livedika (www.onestopayurveda.com)

1 tbsp chopped fresh cilantro

Ayurveda by Livedika (www.onestopayurveda.com)

Ayurveda by Livedika (www.onestopayurveda.com)

Ayurveda by Livedika (www.onestopayurveda.com)

Cooked Tofu for Pitta

Ayurveda by Livedika (www.onestopayurveda.com)

1 tbsp fresh pomegranate seeds

Ayurveda by Livedika (www.onestopayurveda.com)

1 tsp fresh-ground black pepper

Ayurveda by Livedika (www.onestopayurveda.com)

2 cups pure water

Ayurveda by Livedika (www.onestopayurveda.com)

Ayurveda by Livedika (www.onestopayurveda.com)

Ayurveda by Livedika (www.onestopayurveda.com)

1/4 cup thinly sliced fennel bulb

Ayurveda by Livedika (www.onestopayurveda.com)

Lauki Squash for Vata

Ayurveda by Livedika (www.onestopayurveda.com)

Ayurveda by Livedika (www.onestopayurveda.com)

Ayurveda by Livedika (www.onestopayurveda.com)

1 tsp lemon juice

Ayurveda by Livedika (www.onestopayurveda.com)

1 tsp mild olive oil

Ayurveda by Livedika (www.onestopayurveda.com)

Ayurveda by Livedika (www.onestopayurveda.com)

Cream of Cauliflower Soup for Pitta

Ayurveda by Livedika (www.onestopayurveda.com)

Rock salt to taste

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Ayurveda by Livedika (www.onestopayurveda.com)

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Whisk together all the ingredients to form a smooth batter.

Ayurveda by Livedika (www.onestopayurveda.com)

Scrambled Paneer with Peas for Vata

Ayurveda by Livedika (www.onestopayurveda.com)

1 tsp minced fresh ginger root

Ayurveda by Livedika (www.onestopayurveda.com)

Fresh Fennel & Peas for Pitta

Ayurveda by Livedika (www.onestopayurveda.com)

Ayurveda by Livedika (www.onestopayurveda.com)

Stewed Apple for Kapha

Ayurveda by Livedika (www.onestopayurveda.com)

Ayurveda by Livedika (www.onestopayurveda.com)

1 1/2 cups pure water

Ayurveda by Livedika (www.onestopayurveda.com)

1 tablespoon lemon juice, freshly squeezed

Ayurveda by Livedika (www.onestopayurveda.com)