A guide to cooking with Ayurveda

Transcription

1 A guide to cooking with Ayurveda Life is not merely to be alive, but to be well. - Marcus Valerius To restore and maintain balance of Mind and Body in every season

2 Healthy eating guidelines 1. Ayurveda emphasises the health benefits of a vegetarian diet, but it is also recommended that any changes made to one s diet should be made comfortably and gradually. If meat is to be eaten then chicken, turkey and fish are preferable, although all types of meat, eggs and fish should be minimised in Pitta and Kapha diets. 2. Eat in a settled and quiet atmosphere. Do not work, read or watch television during meals. Ideally, always sit down to eat. Eat at roughly the same times every day. 3. Avoid eating too quickly or too slowly. Eat to about 3/4 of your capacity. Avoid leaving the table very hungry or very full. 4. Minimise taking meals until the previous meal has been digested. 5. Take a few minutes to sit quietly after eating before returning to activity. Proper food preparation 1. Food should always be fresh and of the best quality. 2. Food is best if warm and well-cooked. 3. Food should always look good and taste delicious. 4. Food prepared by a happy, settled cook in a pleasant environment will have the best effect.

3 Vata Diet Favour foods that are: warm, oily, heavy, sweet, sour, salty. Minimise foods that are: cold, dry, light, pungent, bitter, astringent. Specific Recommendations Dairy Products - All dairy products pacify this dosha. Avoid taking milk with a full meal. Cheese should ideally be soft and fresh. Fruits - Favour sweet and heavy fruits, such as avocados, grapes, cherries, peaches, melons, berries, plums, bananas, sweet oranges, pineapples, mangoes and papayas. Avoid or reduce dry or light fruits, such as apples, pears, pomegranates, cranberries and dried fruits. Dried fruit can be taken if soaked in hot water. Dates are best taken with ghee. Sweeteners - All sweeteners are good for Vata (but not in excess). Note that when taking honey it should not be heated above 40 c. Beans - Reduce all beans except for tofu (soy bean curd) and mung dhal. Nuts - All nuts are good. Grains - Rice and wheat are very good: reduce barley, corn, millet, buckwheat, rye, oats. Oils - All oils pacify Vata. Spices - Cardamom, cumin, ginger, cinnamon, salt, cloves, mustard seed and small quantities of black pepper all pacify Vata. Vegetables - Beets, carrots, asparagus, cucumbers and sweet potatoes are good, but they should be cooked and not raw. The following vegetables are acceptable in moderate quantities, if cooked, and especially with ghee (clarified butter) and Vata-reducing spices: peas, green leafy vegetables, broccoli, cauliflower, celery, courgettes, spinach (small quantity). It is best to avoid sprouts and cabbage.

4 Pitta Diet Favour foods that are: cold, heavy, oily, sweet, bitter, astringent. Minimise foods that are: hot, light, dry, pungent, sour, salty. Specific Recommendations Dairy Products - Ghee (clarified butter), milk (see below), cream and cream cheese are good. Minimise eating aged cheeses, salty butter and sour milk, e.g. yogurts. Fruits - Sweet fruits are good, e.g. grapes, pomegranates, bananas, avocados, mangos. Limit sour fruits. Sweeteners - White or semi-refined sugar is good. Reduce molasses, and brown sugar. Honey can be taken in small quantities (but do not heat it above 40 c). Beans - Mung dhal and soy beans are good. Nuts - Limit all nuts, except coconut. Grains - Wheat, rice, barley and oats are good. Limit millet, corn, buckwheat and rye. Oils - Ghee is best for pacifying Pitta dosha. Spices - The following are fine: coriander, cumin, ginger (small amounts), turmeric, saffron, fennel, cinnamon, cardamom. Reduce pepper, mustard seeds, cloves, chillies. Vegetables - Asparagus, courgettes, cauliflower, broccoli, cabbage, green beans, potatoes, sweet potatoes, peas, peppers are fine. Reduce beets and carrots, and avoid tomatoes.

5 Kapha Diet Favour foods that are: light, dry, warm; pungent, bitter, astringent. Minimise foods that are: heavy, oily, cold: sweet, salty, sour. Specific Recommendations Minimise large quantities of food, especially at night. Dairy Products - Reduce eating aged cheeses and other cheeses and yoghurts. Low-fat milk is better. Ideally, always boil milk before you drink it, and take it warm. Avoid taking milk with a full meal or with sour or salty food. You may add one or two pinches of turmeric or ginger to whole milk before boiling. Fruits - Favour lighter fruits such as apples and pears. Reduce heavy or sour fruits such as oranges, bananas, pineapples, figs, dates, avocados, coconuts and melons. Sweeteners - Honey is good (but do not heat it above 40 c). Reduce eating sugar products. Beans - All beans are fine except tofu (soya bean curd). Nuts - Reduce eating nuts. Grains - Most grains are fine especially barley and millet. Minimise taking too much wheat, rice or oats. Oils - Reduce or avoid all oils, very small amounts of ghee (clarified butter) are fine. Spices - All spices are fine except for salt. Vegetables - All are fine, except tomatoes, cucumbers, sweet potatoes and courgettes.

6 Fruits, Vegetables and Here are examples of fruit and vegetables that are suited to each Dosha. Vata Fruit Ripe, sweet and juicy fruits. Dry fruits are better soaked. Apricot, avocado, banana, cherry, cooked apple, date, fig, grape, grapefruit, juicy pear, kiwi, lemon, lime, mango, melon, orange, papaya, peach, pineapple, plum, raisin, raspberry, rhubarb, strawberry, tangerine. salty sour sweet Vegetables Should all be cooked: Artichoke, asparagus, aubergine, beetroot, carrot, courgette, cucumber, green beans, kerala, leek, mustard greens, okra, olive, parsnip, spinach, squash, sweet potato, tender white radish, watercress, white pumpkin. Pitta sweet bitter astringent Fruit Apple, apricot, avocado, berries, cranberry, date, fig, grape, kiwi, lemon, mango, melon, sweet orange, pear, persimmon, sweet pineapple, sweet plum, pomegranate, raisin, strawberry, sweet berries, watermelon. Vegetables Alfalfa sprouts, artichoke, asparagus, bamboo shoot, bell pepper, black olive, broccoli, brussels sprouts, cabbage, cauliflower, celery, chicory, courgette, cucumber, dandelion greens, endive, green bean, kale, kerala, lettuce, leek, okra (ladies finger), parsley, parsnip, potato, sweet potato, tender white radish, white pumpkin. Kapha bitter pungent astringent Fruit Apple, apricot, berries, cherry, cranberry, dried fig, grape, guava, kiwi, lemon, lime, peach, pear, persimmon, pomegranate, raisin, strawberry, tamarind, tangerine. Vegetables Should all be cooked: Alfalfa sprouts, artichoke, asparagus, aubergine, bell pepper, broccoli, brussel-sprouts, cabbage, carrot, cauliflower, celery, courgette, endive, green bean, green leafy vegetables, kale, karela, leek, lettuce, mustard greens, okra, onion, papaya, parsley, parsnip, pepper, pea, radish, spinach, sprouts, turnip, watercress, white pumpkin.

7 the three Doshas

8 Ayurveda, is the traditional healthcare system of India which is said to: Add years to your life, and life to your years For more information about Living Ayurveda, contact us on or visit: Knowledge and Products for Optimal Health and Vitality L801