Recipes

Ayurvedic cooking is very simple in nature, and once you get your basics set up it can be very easy. The following are some recipes for a few items to get you started in cooking Ayurvedically.

Basic Kitchari

A nourishing dish made with mung beans and basmati rice, seasoned beautifully with digestive spices, kitchari is a perfect simple meal. It can be enjoyed hot off the pot, or packed up to be lunch. Mung beans provide protein and carbohydrates for energy, basmati rice is easy for the body to digest, ghee or oil lubricates the system, and the spices boost digestive fire. Add seasonal, cooked vegetables for extra vitamins of you wish!

5-6 cups water
1 cup white basmati rice
1/2 cup split mung beans
2 tablespoons ghee or organic sunflower oil
1 tbsp simple savory spice mix (see below)
salt/black pepper
2 bay leaves
1 tsp mustard seeds
1 cup chopped fresh cilantro (optional)

Rinse the mung dal beans and strain them until the water runs clear. Let them soak for 3-4 hours.
In a large sauce pan, place 4 cups of water or vegetable broth on high heat to boil. Rinse the rice and add it to the pot, along with mung beans, spice mix, mustard seeds and bay leaves. Once boiling, partially cover the pot and turn heat down to simmer for about 15 minutes, then check the water level. If the kitchari is not submerged, stir in more water. Add water as needed until you reach a desired consistency, not more than 6 cups.  Stir in ghee or oil and let stand a few minutes. Top with cilantro if you like. Kitchari should have a soft, soupy, thick consistency.

I like to add steamed or roasted seasonal vegetables on top to make it a balanced meal.

Ojas Milk

According to Ayurveda, our ojas is the body’s immunity and vitality, built up in the body by properly nourished bodily tissues. Our ojas can keep us healthy in the long winter months, and sustain our energy during highly demanding times. This spiced milk beverage is just one of many ways to keep from depleting your ojas.

1 cup organic milk, any type you prefer is fine.
4-10 almonds, soaked , peeled and chopped
2 whole dates, soaked and chopped
1/4 teaspoon powdered ginger
1/4 teaspoon powdered cinnamon
1/4 teaspoon powdered cardamom
1/4 teaspoon poppy seeds
Pinch of saffron

Place all ingredients (except saffron) in a saucepan. Bring to a low boil. If you like, use a standing blender or immersion blender to blend the mixture to a creamy consistency. Pour in a mug and add a pinch of saffron. Enjoy as a warm, light breakfast, a simple dinner or an evening beverage before bed time (add a sprinkle of nutmeg if enjoying in the evening to help relax).

Golden Milk

a simple and delicious way to boost your immune system, nourish your bodily tissues and curb your hunger.

1 cup  milk, any kind you prefer
1 tsp powdered turmeric
sprinkle of cinnamon, ginger, black pepper & nutmeg
1 tbsp ghee or coconut oil
honey or maple syrup to taste
option: add cayenne pepper for a kick

heat milk with all ingredients to simmer for a few minutes and whisk until properly blended.
enjoy!

Simple Savory Digestive Spice Mix

Spices are an important part of Ayurvedic cooking. Together, cumin, coriander, fennel and turmeric make a delicious combination which will balance and moderate your digestive function. Feel free to adjust the amount of these spices in your mixture according to your personal tastes. This spice mix can easily be added to any of your cooking.

1 tbsp coriander
1 tbsp cumin
1 1/2 tsp fennel
1 tbsp turmeric

You may use the powdered form, or the seeds or the coriander, cumin and fennel and grind them yourself. Dry roast these spices just until they are fragrant, let them cool and put them into a spice jar with an airtight lid.