Here are a few recipes to get you started on your Ayurvedic journey.

Beverages

Balancing Lassi Drinks

 Lassi (pronounced “LAH-see”) is simply fresh yogurt blended with room temperature water. Whereas yogurt by itself can clog the channels of the digestive and elimination systems, once it is transformed into lassi it actually aids digestion. Thinning yogurt with water and blending it changes the molecular structure so it is more easily assimilated. Drink it before or with lunch.

Sweet Lassi
•    1 part cold yogurt
•    3 parts water
•    Pinches of cardamom, sugar and rosewater
Blend or whisk until frothy. Enjoy.

Digestive Lassi
•    1 part cold yogurt
•    3 parts water
•    Pinches of ginger, cumin, salt and black pepper
Blend or whisk until frothy. Enjoy.

Digestive Tea

•    1/3 tsp Whole Cumin seeds
•    1/3 tsp Whole Coriander seeds
•    1/3 tsp Whole Fennel seeds
•    1 cup Water

Boil the water. Add the spices. Take the pot off the heat and let stand for 5 minutes. Strain and enjoy. Add sweetener if desired.

Ginger tea

•    2 inches Fresh Ginger Root
•    4-5 cups Water
•    1 tsp Sweetener

Grate ginger root, add to boiling water, and simmer 5-15 minutes. Strain & enjoy. Ginger tea is an excellent digestive aid and used as a home remedy

for many common ailments.

For Coffee Drinkers
Add a pinch of cardamom and nutmeg to ground coffee and brew with the spices. The spices help to mitigate the adverse effects of coffee. Have your coffee with plenty of whole milk and raw sugar to balance its bitter and drying qualities.

Breakfast

“At the start of the day, sometime between 6 and 10 a.m., agni is quite low, and it’s not easy for most bodies to digest a big breakfast. For breakfast eat an easily digestible meal that nourishes the body by giving it the fuel it needs, without overwhelming it.

Spiced Milk

If you are not hungry in the morning, rather than skipping breakfast, have a nourishing glass of warm milk.

• 1-cup whole milk
• 1 cup water
• Pinch of dry ginger, turmeric, and/or pippali (long pepper)
• Or a pinch of  ginger, cinnamon, and cardamom

Put all the ingredients in a saucepan and bring to a boil over medium heat, stirring frequently. Boil down to 1 cup and enjoy warm

Delicious Date Milk Shake

• 3 whole dates (Medjool is best)
• 1 cup whole organic milk (preferably not homogenized, raw organic whole milk is best)
• 2 pinches cinnamon powder, 1 pinch cardamom, 1 pinch ginger, a few strands saffron
• 10 almonds that have been soaked overnight, rinsed and peeled

Boil milk with the spices, except the saffron, until it foams once.

Blend the warm milk with the dates and almonds until they are finely ground.

Date milk shakes are incredibly delicious and deeply nourishing.  They are the perfect alternative to smoothies. Generally, smoothies are hard on the digestive system. They are cold, heavy and combine milk and fruit, a combination that according to the ancient texts (remember ancient = tried & true) is actually quite bad for you.

Stewed Fruit

• 1 cup pitted prunes
• 1 cup dried Turkish apricots
• 1/2 tsp Cinnamon Powder
• ¼ tsp Cardamom
• Pinch of Clove & Nutmeg
• 2-4 Cups Water
  

Place all ingredients in a medium saucepan and cover. Bring to a boil, immediately reduce heat and simmer for 10 minutes. Strain and enjoy.The liquid makes a lovely warm tea.

Try Spiced Oatmeal or Amaranth For Breakfast

In a medium saucepan over low heat, heat 1 Tbsp Ghee (clarified butter) with 1 tsp cinnamon, 1/4 teaspoon cardamom, 1/4 tsp ginger and a dash of nutmeg and clove just until the scent is released from the spices.

Add 2 cups water, 1/4 teaspoon salt and 1/4 cup raisins or 1/4 cup chopped prunes and bring to a boil.

Stir in 1-cup organic rolled oats or amaranth Seeds

Let the cereal come to a boil again and then reduce the heat to low and simmer until it reaches a smooth creamy consistency.

Serve with maple syrup
You can make this recipe in your rice cooker. Put all the ingredients in, turn on your rice cooker, hop in the shower, viola, breakfast is ready!

Savory Dishes

Easy Crock Pot Lunch

• 1/4 cup split mung dahl
• 1/4 cup quinoa or rice

• 1/2 cup chopped vegetables 
• 1 tsp spice mix (cumin, coriander, fennel, turmeric)

• 1 tsp Ghee

• 3 cups of hot water

• salt to taste

Place contents in slow cooker. Cook on high for 2 hours or cook on 
low for 4 hours.

Coconut Rice with Ginger and Black Sesame Seeds

• 1 cup Basmati Rice
• 4 Tbsp Ghee
  2 cups Water or 1 cup Water and 1 Cup Coconut Milk
• 4-5 Slices of Ginger (approx. 1 inch knob)
• 1 tsp Rock Salt or Himalayan Sea Salt
• 1/8 cup Black Sesame Seeds
• 1/4 cup Shredded Coconut

Rinse & drain 1 cup Basmati Rice. In a medium saucepan heat 2 Tbsp ghee. Add rice and stir coating the grains. Add 2 cups water, ginger and 1 tsp salt. Bring to a boil, and then reduce heat to simmer and cover. Cook until done, approx. 15 minutes for white rice, 45 minutes for brown rice. In a separate saucepan heat 2 Tbsp ghee over a low flame.
Remove from heat and add:

• 1/8 cup Black Sesame Seeds
• 1/4 cup Unsweetened Shredded Coconut

Add mixture to rice and toss well.
Optional: Garnish with fresh chopped cilantro leaves

Easy Coconut Squash Bake

• 1 Medium Acorn Squash split lengthwise, seeds and pulp removed.
• 1/4 cup Coconut Cream Concentrate
• 3 Tbsp Maple Syrup or raw sugar
  
• 1 tsp Cinnamon
• 3 Tbsp Raisins
• 3 Tbsp Raw Pumpkin Seeds
• 1/4 tsp Salt

Preheat oven to 350 F degrees. Bake squash sliced side down in a glass dish with 1/2 inch of water in bottom of dish. Cover dish and bake in preheated oven to 45-50 minutes. Remove skin once baked.

Heat oven to 325 F.
Mix remaining ingredients together with squash. Bake in covered glass casserole dish for 20 minutes. Serve warm right from the oven.

Nori Rolls

• 1 cup Prepared Basmati Rice or 1 cup Chickpea Hummus
• 3 Sheets of Toasted Nori Sheets
• 1 Ripe Avocado, halved, pitted, peeled and sliced
• 2 Lightly Steamed Carrots, cut into thin strips
• 2 Lightly Steamed Beets, cut into thin strips
• 4 Tbsp Sesame Seeds
• 1 tsp Himalayan Sea Salt
• 1 tsp Ground Black Pepper
• 2 inch Grated fresh Ginger Root
• Lemon Juice

Place a sheet of nori on a flat surface. Spread rice (with wet hands) or hummus on the nori sheet, leaving the last 2 inches furthest from you vacant. Arrange the vegetables on the sheet, sprinkle with lemon juice, seeds, ginger, salt & pepper. Tuck the edge closest to you and keep rolling. Wet the vacant edge with water and tightly roll to seal. Cut into pieces with a sharp knife. Try it with Avocado Lime Sauce.

Red Lentil Hummus

• 1/2 cup red lentils, rinsed really well
• 1 1/4 cups water
• 1/2 cup roasted red peppers
• 1 tsp ground cumin, lightly toasted
• 1/2 tsp turmeric
• 1/2 tsp salt
• 2 Tbsp flaxseed oil or olive oil
• 2 Tbsp raw tahini
• 2 cloves garlic, chopped
• cayenne pepper or paprika to taste

Place the lentils, peppers and water in a small pot. Bring to a boil, then reduce heat and simmer for 15-20 minutes, until tender. Uncover and allow to cool for 10 minutes. Then stir in oil, tahini, garlic, cumin, turmeric and salt and puree with a hand-held blender, or scrape everything into a food processor and blend until smooth. Adjust seasonings to taste. Transfer to a serving bowl and drizzle with a olive oil or flax oil, and sprinkle with cayenne or paprika. Chill in the fridge until ready to serve. Store in an airtight container in the fridge for up to five days.

Kichari: Rice and Daal Mixture

A kitchari is any dish of rice and beans. Kitchari is easy to digest and very nourishing. It helps with recuperation and rejuvenation.

• 1 cup White Basmati Rice  (soak at least 15 minutes in warm water, can be soaked overnight)
• 1/2 cup Mung Dhal (soak at least 15 minutes in warm water, can be soaked overnight)
• 1 tsp Cumin seeds
• 1 tsp Mustard Seeds
• 1 tsp Turmeric Powder
• 1 tsp Coriander Powder
• 1 pinch Asafetida (Hing)
• 1 pinch of ginger powder
• 4 cups Boiling Water

Carefully pick over rice and dal to remove any stones.
Wash each separately in at least 2 changes of water.

Sauté the seeds until they pop. Then add the other spices. Add the mung dal and salt. Sauté for 1 or 2 minutes. Add boiling water and rice, bring to boil, then simmer for 30 minutes or until the dal is tender.

You may have to experiment with how much water you use to find a consistency that you like. (The more water, the thinner the consistency). A thinner consistency is preferable if your digestion is weak. You will notice that kitcheri will thicken when it cools and you may need more water than you originally thought.

Serve with grated ginger, a squeeze of lime, chopped cilantro, salt and pepper to taste.

Churnas & Chutneys, Spice It Up!

Churnas and chutneys are blends of spices, herbs and/or fruits.

Spices not only add flavor and balance to your meal, but also act as digestive aids and have numerous medicinal properties.

How to make a Churna:

Gently toast spices. Mix toasted spices together in an electric grinder, a spice mill or grind with a mortar & pestle. Pour the mixture into a bowl and stir until well combined.

When you are cooking a meal, place a small amount of ghee, coconut oil or olive oil with 3x the amount of water in a frying pan and heat on medium. Add spices, measuring out approximately (to taste) one teaspoon of spice mixture per serving of vegetables, fish, poultry or meat. Sauté spices until the aroma is released (but be careful not to burn). Add steamed vegetables, mix lightly and sauté together for one minute. Or you can sauté the spice mixture in ghee/oil and drizzle on vegetables or grains. Add churnas to soups stews and sauces as they’re cooking or sprinkle over prepared vegetables or rice at the table. Add to popcorn with lots of ghee for a treat. Carry a small jar or packet with you so you can add them to food on the go and make all your meals healthier, more digestible and delicious. Churnas are convenient, mouth-watering and nutritious!

Vata Churna

• 2 Tbsp Whole Fennel Seeds:
• 1 Tbsp Whole Coriander Seeds:
• 1 Tbsp Whole Cumin Seeds
• 1 Tbsp Ground Turmeric:
• 2 tsp Ground Dry Ginger:
• 2 tsp Himalayan Sea Salt , Saindav or Rock Salt
• 1 tsp Asafetida (Hing)
• 1 Tbsp  Raw Sugar
  

Gently toast spices. Mix toasted spices together in an electric grinder, a spice mill or grind with a mortar & pestle. Pour the mixture into a bowl and stir until well combined.

Pitta Churna

• 2 Tbsp Whole Fennel Seeds
• 2 Tbsp Whole Coriander Seeds
• 2 Tbsp Whole Cumin Seeds
• 1 Tbsp Ground Turmeric
• 1 Tbsp Whole Cardamom Seeds
• 2 Tbsp Chopped Fresh or Dried Mint Leaves
• 1/4 tsp Ground Ginger
• 1/4 tsp Ground Cinnamon
• 1 Tbsp Raw Sugar
  

Optional: 2 tsp Himalayan Sea Salt , Saindav or Rock Salt

* Salt increases Pitta, avoid during high Pitta conditions or during the summer months.

Gently toast spices. Mix toasted spices together in an electric grinder, a spice mill or grind with a mortar & pestle. Pour the mixture into a bowl and stir until well combined.

Kapha Churna

• 2 Tbsp Whole Coriander Seeds
• 1 Tbsp Whole Cumin Seeds
• 1 Tbsp Whole Fenugreek Seeds
• 1 Tbsp Ground Ginger
• 1 Tbsp Ground Turmeric
• 1 Tbsp Ground Cinnamon
• 1 tsp Ground Clove
• 1/2 tsp Black Pepper or Cayenne or Chili Powder

Gently toast spices. Mix toasted spices together in an electric grinder, a spice mill or grind with a mortar & pestle. Pour the mixture into a bowl and stir until well combined.

Chutneys

Chutneys, like churnas, help to balance a meal and aid in digestion. Only a teaspoon or two of chutney is needed to add a healthy bit of zest to a meal. Chutneys can be served in a small bowl or directly on the plate with other foods. Try on eggs, grains, poultry, meat, fish, and vegetables or for dipping with flat breads and appetizers. Store chutneys in a glass container in the refrigerator. Fresh chutneys keep for 4-7days, cooked chutneys can be stored in for several weeks if preserved properly.

Ginger Raisin Chutney

• 1 cup Raisins
• Juice of 1 Orange
• Juice of 1/2 Lemon
• 2 Tbsp Grated Fresh Ginger or Ginger Juice
• 2 Tbsp Rose Hydrosol or 1-Drop Rose Essential Oil
• 1 Tbsp Maple Syrup
• 1/2 tsp Ground Cinnamon
• 1/2 tsp Ground Cardamom

Put all the ingredients in a blender or food processor. Pulse the machine a few times to chop the raisins or dates and mix the ingredients. Chutney should be the consistency of a jam.

Coconut Mint Chutney

• 1/2 cup Fresh Mint Leaves, Chopped
• 1 cup Coconut Flakes
• ¼ Lime
• 1/8 tsp Salt
• 1 tsp Raw Honey or Raw Sugar
• 1/4 cup Water
• * Optional 1 Tbsp Fresh Grated Ginger Root

Put mint, water and lemon juice in a blender or food processor and blend first. Then add all other ingredients and blend until smooth like a paste.

Cilantro Chutney

• 2 cups Chopped Cilantro
• 1 cup Chopped Mint
• 1/2 tsp Whole Cumin Seeds
• 1 tsp Fresh Grated Ginger
• 1 Tbsp Lemon Juice
• 1 Mild Chili
• Salt, to taste

Place ingredients, except salt, in a food processor or blender and blend. Stir in salt last with a wooden spoon.

Coconut Chutney

• 1 ½ inch Piece of Fresh Grated Ginger
• 2 cups Unsweetened, Shredded Coconut
• ½ Small Green Chili, Chopped
• 2 cups Water
• 1 Tbsp Fresh Cilantro
• 2 Tbsp Ghee
• ½ tsp Black Mustard Seeds
• ½ tsp Whole Cumin Seeds
• Pinch Hing
• ½ Fresh Lime
• ¼ tsp Salt

Place ingredients, except salt, in a food processor or blender and blend. Stir in salt last with a wooden spoon.

Vegan Pesto

• 3 Bunches Fresh Chopped Herbs: Cilantro and/or Basil, Parsley, Dill
• 3/4 cup Raw Pumpkin Seeds or Walnuts
• 8-12 oz Olive Oil
• Juice of 1 lemon or 1 Lime
• 1-2 inch Fresh Grated Ginger Root
• 1-2 Cloves Garlic
• Himalayan Sea Salt to Taste
• Ground Black Pepper to Taste

Place seeds and oil in food processor. Blend for a few seconds. Add herbs and blend. Add remaining ingredients and blend until it forms a creamy rich paste. Continue adding oil until you have desired consistency.

Tahini Sauce

•    1/2 cup tahini (raw sesame seed paste)

*      1 garlic clove, crushed
•    1/2 teaspoon Himalayan Sea Salt
•    2 tablespoons olive oil
•    1/4 cup lemon juice
•    1 teaspoon grated fresh ginger
•    Pinch of paprika

In a food processor combine garlic, ginger and tahini. Add salt and paprika.

 Remove from food processor and add olive oil and lemon juice. If too thick, add a teaspoon (or more as needed) of warm water until desired consistency.

Desserts

Fall Fruit Crumble

Filling:

• 5 cups Fresh Fruit  (sliced pears, sliced apples, and whole cranberries or raspberries make a great combination)
• 2 Tbsp Raw Sugar
• t
1/3 cup Chopped Almonds or Walnuts
• 1/3 cup Raisins
• 1/2 tsp Cinnamon
• 1/4 tsp Nutmeg
• 1/4 tsp Ginger
• 2 Tbsp Water
• 1 tsp Vanilla Extract

Topping:

• 1/2 cup Flour
• 1/2 cup Rolled Oats
• 2 Tbsp Raw Sugar
  
• 1/4 tsp Cinnamon
• 1/2 cup Walnuts Chopped
• 2 1/2 Tbsp Unsalted Butter

Preheat oven to 350 degrees.

In a large bowl, combine all of the filling ingredients.
Pour into a baking dish (do not drain).

Combine the topping ingredients (cut in butter until mixture is coarse and crumbly) and sprinkle over the fruit. Bake about 30 to 40 minutes, or until fruit is soft and topping is lightly browned.

Almond Cookies (gluten free/vegan)

• 1 cup Raw Almonds
  
• ¼ cup Maple Syrup
• ¼ tsp Cardamom
• 1 Tbsp Water

Mix ingredients together, drop batter in ½ teaspoonfuls onto a well-oiled cookie sheet and cook in a preheated oven at 300 degrees for 15-20 minutes until lightly golden brown. Let cool for a couple of minutes before carefully removing with a spatula.

Halvah

• 4 Tbsp Raw Sesame Tahini
• 4 Tbsp Ground Sesame Seeds
• 2 Tbsp raw Honey
• 1 tsp Vanilla Extract

• Optional: 1 Tbsp Maca Root powder or Ashwaganda root Powder

Mix ingredients together and roll into balls