Eat Well, Be Well – Ayurveda Cooking for Healthy

EAT WELL, BE WELL
AYURVEDA COOKING FOR HEALTHY LIVING
Lois Leonhardi
I
Endorsements
Lois is a dedicated ayurvedic practitioner and lover of healthy cooking. “Eat Well, Be Well: Ayurveda Cooking for Healthy Living" is a wonderful source of great, yet simple, recipes. This book is a stroke of genius in the creation of delicious recipes that demonstrate a proper understanding of ayurvedic principles and guidelines. Lois has well described the value of three doshas for maintaining optimum health and wellness, the importance of six tastes in the meal, the proper combinations of foods and spices, and most importantly, ayurvedic foods for the family and various menu plans for different times of day. I personally recommend this cookbook to all ayurvedic lovers, students, and schools to embark on the journey of healing through proper ayurvedic recipes. Dr. Shekhar Annambhotla, MD (Ayu), LMT, Director, Ojas, LLC and President, Association of Ayurvedic Professionals of North America, Inc. (AAPNA) The timeless wisdom of ayurveda is beautifully put together in this book, Eat Well, Be Well. By applying these basic principles in daily cooking, the reader can prove that cooking is both science and art. Vasant Lad, B.A.M.S., M.A. Sc., Ayurvedic Physician; Author of Ayurveda: Science of Self‐Healing, Texbook of Ayurveda Series, and more. It has been a pleasure reading Eat Well, Be well. Lois has captured the beauty and simplicity of this ancient system of medicine. Ayurvedic key concepts were not sacrificed but rather incorporated so that even a novice will find the ease within the pages. I was delighted when the author pointed out that the human body works the same way today as it did in the past with the ancient rishis. This book is a new found treasure for the Ayurvedic profession, and gives the reader a format to use and appreciate! Enjoy the top ten Ayurvedic tips for essential wellness on page 24 and experience the six tastes with her creatively healthy recipes. This is my new favorite cookbook! Dr. Margrit Mikulis, Owner of Living Natural Inc., NAMA Board Member, Clinical Faculty at The Kripalu School of Ayurveda. Eat Well, Be Well is an exceptionally accessible guide to cooking and eating according to Ayurvedic principles. Lois Leonhardi has created recipes that are beneficial for all constitutional types, making one’s entry into Ayurveda easy and fun. The adaptions listed with each recipe make this cookbook appropriate for those with more experience with Ayurveda as well. As most of the recipes are not East Indian, I am confident that everyone will find many meals they will enjoy. Eat Well, Be Well provides a very concise and colorful summary of Ayurvedic cooking and its enormous benefits. Dr. Sharada Hall, Owner of Bodhimed Ayurveda & Acupuncture. This book is a complete resource for anyone wanting to build health through food. It’s an inviting book that can teach any cook how to use the principles of Ayurveda. The quality of the recipes invites the reader into the kitchen with simplicity and savor. I can’t wait to introduce my students to this book as it has the promise to transform their palate toward a desire for more nourishing food. Kerri Eich, Director, School of Health and Environmental Sciences, University High School, Los Angeles. TABLE OF CONTENTS
Legumes: Lentils, Dals & Beans.................................................................................................................... 62
List of Tables..................................................................................................................................................... iv
Dedication ...................................................................................................................................................... vii
Grains & Seeds................................................................................................................................................ 66
Animal & Dairy............................................................................................................................................... 87
About The Author......................................................................................................................................... viii
Chapter 11 Any Time Soups & Stews......................................................................................................... 101
Preface............................................................................................................................................................... ix
Chapter 12 Vegetables.................................................................................................................................. 117
Introduction....................................................................................................................................................xiii
Chapter 13 Salads & Vinaigrettes............................................................................................................... 127
Chapter 1 About Ayurveda............................................................................................................................. 1
Chapter 14 Sauces, Chutneys & Churnas.................................................................................................. 143
Chapter 2 The Five Elements: The Key To Deciphering Your Unique Energetic Nature....................... 3
Chapter 15 Snacks and Dips........................................................................................................................ 155
Chapter 3 The Three Doshas........................................................................................................................... 9
Chapter 16 Drinks......................................................................................................................................... 167
Vata – Air............................................................................................................................................................ 9
Chapter 17 Not Too Sweet Desserts & Gluten Free Options.................................................................. 173
Pitta – Fire.......................................................................................................................................................... 9
Chapter 18 Leftovers.................................................................................................................................... 185
Kapha - Water.................................................................................................................................................. 10
Appendix A Elements And The Twenty Qualities................................................................................... 186
Dosha Times.................................................................................................................................................... 12
Appendix B Dosha Evaluation.................................................................................................................... 187
Chapter 4 The Six Tastes................................................................................................................................ 15
Appendix C Dosha Diet Aid For Vata........................................................................................................ 190
Sweet .............................................................................................................................................................. 15
Sour ............................. ................................................................................................................................... 15
Salty ................................................................................................................................................................ 16
Pungent .......................................................................................................................................................... 16
Appendix D Dosha Diet Aid For Pitta....................................................................................................... 192
Appendix E Dosha Diet Aid For Kapha.................................................................................................... 194
Appendix F Ama........................................................................................................................................... 196
Bitter ............................................................................................................................................................... 16
Astringent ...................................................................................................................................................... 17
Exceptions To The Rules................................................................................................................................ 17
Chapter 5 Food Combining – Quality And Quantity................................................................................ 19
Top 10 Essential Ayurvedic Tips For Wellness............................................................................................ 22
Foods For The Doshas.................................................................................................................................... 26
Chapter 6 Ayurveda For The Family............................................................................................................ 29
Chapter 7 Kitchen Essentials......................................................................................................................... 33
Spices................................................................................................................................................................ 35
Organize Your Shopping................................................................................................................................ 36
Tips – The Healthy Kitchen & Specialty/International Foods................................................................. 37
Chapter 8 Let’s Cook!..................................................................................................................................... 47
Chapter 9 Morning Meals.............................................................................................................................. 49
Chapter 10 Midday Main Meals.................................................................................................................. 61
Tips for the aspiring vegetarian.................................................................................................................... 61
II
III
LIST OF TABLES
Table 1 – Dosha Times.................................................................................................................................... 12
Table 2 – Food Combining............................................................................................................................. 20
Table 3 – Top 10 Essential Ayurveda Tips For Wellness............................................................................ 24
Table 4 – Dosha Condiment Table................................................................................................................ 30
Table 5 – Pans, Utensils, Gadgets.................................................................................................................. 33
Table 6 – The Pantry........................................................................................................................................ 34
Table 7 - Dried Spices & Fresh Herbs........................................................................................................... 35
Table 8 – Stocking the Refrigerator............................................................................................................... 36
Table 9 – Knives............................................................................................................................................... 38
Table 10 – Healthy Cookware........................................................................................................................ 39
Table 11 – Lentils, Dals & Beans.................................................................................................................... 66
Table 12 - Rice Cooking Chart....................................................................................................................... 68
Twenty Qualities - Paired with Opposites................................................................................................ 186
Text©2013 by Lois Leonhardi
Photographs©2013 by Lois Leonhardi
/RLV/HRQKDUGLKDVDVVHUWHGKHUULJKWWREHLGHQWLÀHGDVWKHDXWKRURIWKLVZRUNLQDFFRUGDQFHZLWK
the Copyright, Designs and Patents Act of 1988
Legal disclaimer – the information provided herein is not intended to be medical advice and is not intended
to diagnose, treat, cure, or prevent any disease. Please consult a knowledgeable health care professional before
making any major dietary changes or consuming any home remedies that may interfere with medications.
IV
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or
transmitted in any form or by any means, electronic, mechanical, photocopying, recording or
otherwise, without the prior permission of the copyright owner.
ISBN: 978-1492942634
V
DEDICATION
This book was prepared with gratitude to Ed Danaher, my
D\XUYHGLFFRXQVHORUZKRÀUVWLQWURGXFHGPHWRD\XUYHGD
and the healing cookbooks of Dr. Vasant Lad. Heartfelt
DSSUHFLDWLRQJRHVWR'U/DGIRUKLVSUROLÀFWHDFKLQJV
(textbooks, classroom lectures and clinics), generosity and
compassion in which he has begun to reveal a glimmer of
the vast wisdom of ayurveda. The recipes were created using the information from Dr. Lad’s “Qualities of Food Substances” and “Food Combining” tables which are found in
his book “Ayurvedic Cooking for Self-Healing”. Thanks
to Raj Chattergoon and the many reviewers, classmates,
friends, family and taste testers who helped with candid
feedback, recommendations and support. And to Jiwan
Shakti Khalsa whose words of inspiration (“may your way
WRDVPRRWKJUDFHIXOÀQLVKEHVKRZQWR\RXZLWKHDVHµ
magically helped me stay focused and meet my deadlines.
,WLVP\LQWHQWLRQWKDWWKLVERRNEHRIEHQHÀWWRDOOWKRVH
seeking to make positive change in their lives. May that
change bring harmony and balance to their body, mind and
spirit, reverberating and reaching all sentient beings.
VI
VII
ABOUT THE AUTHOR
PREFACE
Lois Leonhardi is a certified ayurveda wellness consultant, educator and author of “Eat Well, Be Well: Ayurveda Cooking for Healthy Living”. Her book has been endorsed by The Association of Ayurveda Professionals
of North America (APNA) and board members of the National Ayurveda Medical Association (NAMA). She
has over 14 years’ experience in holistic studies including ayurveda, yoga and Buddhism. She graduated from
the prestigious Ayurvedic Institute of New Mexico, a major Ayurvedic college and world-renowned ayurvedic
clinic in America. Leonhardi studied under the founder and principal instructor of the Institute, Dr. Vasant
Lad.
,ZDVÀUVWLQWURGXFHGWRD\XUYHGDLQZKLOHOLYLQJLQ3RUWVPRXWK1HZ+DPSVKLUH$WWKDW
WLPH,ZDVUXQQLQJP\RZQLQYHVWPHQWDGYLVRU\ÀUPDQGPDVWHULQJWKHDUWRIPXOWLWDVNLQJ,
considered myself healthy, but was keenly aware of the need to actively manage my stress levels. To
GHDOZLWKWKHW\SH$ÀQDQFLDOZRUOGHQHUJ\WKDWGRPLQDWHGP\ZDNLQJKRXUV,KDGWDNHQXSWKH
practice of yoga six years earlier. Occasionally I would experience an un-diagnosable ailment (bloating, headaches, insomnia, etc.), but generally felt that all was well.
Having worked in the frenetic financial industry for 20 years, Leonhardi understands firsthand the challenges
of maintaining balance (physically, emotionally and spiritually) and an ayurvedic lifestyle. This makes her
uniquely qualified to create a realistic, accessible plan for her clients that they can seamlessly integrate into
their life. She demystifies the core ayurvedic principles, showing how this practice can be embraced by a wider
audience interested in healing and better health. Her approach is flexible and inviting. By including non-vegetarian options and expanding the recipe repertoire to include dishes beyond the continent of India, she appeals
to a mainstream audience seeking healthy change. Sufferers of chronic illnesses such as cancer, IBS, Crohn’s,
auto-immune disorders, etc., benefit from her knowledge by gaining an understanding of how to use food as
medicine to augment their medical care.
Yoga and ayurveda were traditionally studied together in India; ayurvedic diet and lifestyle recommendations
supported good health for the yogic journey. Today, ayurveda is becoming more popular with the western yogis and its importance is being highlighted. It is now included in the curriculum of many yoga teacher training
programs. Ayurveda is an emerging and growing trend, much like yoga was five years ago.
Seeing the need for getting this information beyond the yoga community, Leonhardi crossed the boundaries
with her broad interpretation and application of the ancient principles. By encouraging a slow, flexible and
realistic approach to incorporating these healthy changes, she has made an ayurvedic lifestyle accessible to the
masses. Whether it be for weight loss, chronic illness or general wellness, ayurveda can benefit all when interpreted in this manner.
The summer of 2001, changed my perspective on health and my life forever. Ed Danaher, a visiting doctor from Dr. Lad’s Ayurvedic Institute in New Mexico, was seeing new clients for wellness
consultations. I had never heard of “ayurveda” even though it is the sister science to yoga which I
was practicing for six years. There was a lot of buzz around Ed’s visit and the famous Dr. Lad under
whom he trained extensively. I felt compelled to check this out and scheduled an appointment.
The consultation included a comprehensive intake interview. He reviewed diet, elimination, exercise, lifestyle, emotional stressors, performed pulse diagnosis and tongue diagnosis. After a halfhour, he concluded: “You’re vata. And your vata is high”. Then he proceeded to recommend herbs
and dietary changes (no raw salads, etc.) to bring things back to a state of balance; an ayurvedic
wellness plan. I was a bit overwhelmed by the magnitude of the recommendations, but nonetheless
intrigued; I wanted to learn more. He directed me to a table of books. My eyes lit up when I saw a
cookbook, “Ayurvedic Cooking for Self-Healing”. Always on the lookout for new recipes, I grabbed
WKDWÀUVW7KHQKHVXJJHVWHGWKH´7KH6FLHQFHRI6HOI+HDOLQJµERRNDVDJRRGSULPHURQD\XUYHGD
so I purchased that book too. Both were written by Dr. Vasant Lad. That was the beginning of my
ayurvedic journey. I read those books over and over; and continued to purchase more of Dr. Lad’s
books over the next 10 years.
I found the concepts and terminology in ayurveda to be very similar and symbiotic with my yoga
studies. Ayurveda treats each individual as having a unique constitution. These unique constitutions are predisposed to certain imbalances. The imbalances may often be pre-cursors to disease if
left unchecked. By understanding your constitution, you can take preventative measures to maintain balance and good health. Reading about my constitution (vata), I quickly discovered links to
long-standing childhood issues with dehydration, asthma, dry/cracked skin, bloated belly and
elimination issues. What was more enlightening was the solution: simply adjust my diet and incorSRUDWHVRPHPHGLWDWLRQDQGRWKHUFDOPLQJLQÁXHQFHVLQWRP\IUHQHWLFOLIHVW\OH
As I began to implement the prescribed lifestyle and dietary changes, gradually over time as space
became available in my life, I noticed profound physical and emotional changes: My dry, chapped
skin healed; my asthma subsided; elimination became regular; my bloated belly slimmed down;
my mind felt more focused and calm; relationships with others became more balanced; I was more
productive at work; I slept better and had more energy. I developed an awareness of the connection
between what I ate and how I felt. Food was more than fuel. It was medicine and nourishment on
many levels.
With the notable physical and emotional improvements, it was easy to make the ayurvedic way of
living my priority. I made a commitment to managing my investment career around my ayurvedic
lifestyle. As I learned more about the other constitutions (pitta and kapha), I started informally offering advice based on ayurveda principles. I would cook ayurvedic meals for guests and delight in
VIII
IX
their enjoyment. During this time, I had also begun to teach private and group yoga classes in my
VSDUHWLPH,QWKHVHFODVVHV,ZRXOGLQWHJUDWHD\XUYHGLFFRQFHSWVWRZRUNPRUHHͿHFWLYHO\ZLWKWKH
various imbalances I observed in the students.
Curiously, the more engrossed in ayurveda I became, the more I found myself encountering people
ZKRKDGVZRUQRͿD\XUYHGD7KH\ZHUHXQVXFFHVVIXOLQWKHLUDWWHPSWWRTXLFNO\LQWHJUDWHWKHLU
doctor-prescribed wellness plan into their life – so they quit. Their objections to ayurveda were the
same: I’m not vegetarian; I don’t understand the Sanskrit words; I don’t know how to cook for my
IDPLO\VLQFHZHDUHDOOGLͿHUHQWFRQVWLWXWLRQV,GRQ·WOLNH,QGLDQIRRG,GRQ·WKDYHWLPHIRUDOOWKHVH
rules; no eating leftovers – are you serious?
So I would try to get them back on track. I would guide them through the maze of rules and help
them prioritize and streamline the recommendations. Cooking was a major obstacle so I started
creating recipes that would be balancing to their constitution and family. Sometimes I would be
requested to teach their cooks how to shop for the food and prepare the ayurvedic meals. I created
recipes using fresh, whole foods that were easy to prepare. I was frequently told I should write a
book to explain all this. So I began recording my recipes with the intention to someday writing a
cook book. In the meantime, my ayurveda wellness coaching was becoming a full-time hobby.
In 2010, I received a newsletter from The Ayurvedic Institute with their summer courses taught by
Dr. Lad. I immediately signed up for his intensives on marma therapy and pulse reading. Those
classes with Dr. Lad were life changing as he opened my eyes to the magnitude of ayurveda. It was
then that I realized that up until now, I had been exposed to a very small part of the vast system. I
GHFLGHGWRWDNHDVDEEDWLFDODQGVWXG\D\XUYHGDIXOOWLPH,VROLGLÀHGWKLVGHFLVLRQZLWKDYLVLWWR
P\DVWURORJHUWKHZRUOGUHQRZQHG&KDNUDSDQL8OODO+HFRQÀUPHGWKDW,ZDVSUHGLVSRVHGWRDFDreer in natural medicine, yoga, cooking, writing and consulting. That marked the end of my investing career and the beginning of a holistic medicine career in alignment with my ayurveda lifestyle.
After researching schools, I enrolled in Dr. Lad’s Ayurvedic Studies Program Level 1 course,
graduating in May 2012. After that, I travelled to India to attended Dr. Lad’s six-week clinical
DSSOLFDWLRQSURJUDPLQ3XQH,VSHQWÀYHPRQWKVWUDYHOOLQJLQ,QGLDDQGPHWLQIRUPDOO\ZLWK
ayurveda doctors in Dharamsala, Pune, Varkala and Thodupuza. It was interesting to note regional
GLͿHUHQFHVDQGDSSURDFKHV,ZDVDEOHWRH[SHULHQFHÀUVWKDQGWKHD\XUYHGLFUHPHGLHVIRUDQHPLD
malnutrition, lung infections and dysentery. The herbal formulations were tailored for my constitution and imbalance – the doctors worked closely with me to tweak the dosage and formulas as my
condition changed. I enjoyed learning about herbs in this organic manner and noting the changes in
my tongue as my condition improved.
I noticed a direct correlation between my attitude and my health. When I was feeling healthy and
energetic, I enjoyed everyone I met and laughed about communication challenges and travel
disruptions; when I felt sick and exhausted I was extremely irritable and easily became impatient
or angry when dealing with routine travel hassles. This made me think about all the cranky people
in the world and wondered if perhaps they too were not feeling well; maybe they have underlying
physical health issues related to inadequate nutrition that is keeping them from optimal wellness
and a feeling of joy?
After India, I travelled to Thailand and New Zealand where I began writing this ayurveda wellness
cookbook. I sought out native doctors in each country I visited, informally gathering information on
X
the local traditions, researching online and comparing to ayurveda. From there, I went to a
Buddhist monastery in Australia where I lived while studying Buddhism for 2½ months. I was
fortunate to meet a Tibetan doctor there who accurately diagnosed the root cause of my “frozen
VKRXOGHUµYDWDLQPDMMDGKDWXDVEHLQJVHYHUHDQHPLD3URWHLQLURQDQG%GHÀFLHQFLHVDORQJ
ZLWKGHSOHWHGUHVHUYHVZHUHFRQÀUPHGZLWKEORRGWHVWV$VD\RJDSUDFWLWLRQHULQVWUXFWRU,ZDV
relieved it was not arthritis. Things began to make sense as I thought back and connected this
shoulder pain with my experimentation with vegetarianism during Ayurvedic School and at
various other times in the past 20+ years (symptoms such as clumps of hair falling out, loose teeth,
inability to focus, memory loss, deterioration in my vision, sleeping 10+ hours per day, etc.). With
P\DOOHUJLHVWRZKHDWGDLU\VR\DQGQXWVDGLHWWKDWLVYHJHWDULDQLVGL΀FXOWDWEHVW,·P
particular about the animal protein I ingest. At a minimum it is organic. Ideally it’s from a local
farm where the animals are grass-fed and treated humanely. I have concluded that for me,
including meat in my diet is what brings balance.
:LWKDOOWKLVLQIRUPDWLRQ,UHWXUQHGWRWKH86WRÀQLVKWKHERRN0\LQWHQWLRQZDVWRSURYLGH
a general introduction to the principles of ayurveda that was accessible to modern society. The
ERRNLVGHVLJQHGWRKHOSSHRSOHJHWVWDUWHGRQWKHLUMRXUQH\,WLVE\QRPHDQVWKHÀQDOGHVWLQDWLRQ
5DWKHULWLVWKHÀUVWVWHSRQWKHSDWK²GHYHORSLQJDQDZDUHQHVVRIKRZIRRGDͿHFWVXVSK\VLFDOO\
and emotionally. With that awareness, we can make conscious and profound shifts in our lives, our
UHODWLRQVKLSVDQGRXUKHDOWK$\XUYHGDLVDERXWÀQGLQJWKDWEDODQFH
To address the chief complaints about implementing an ayurvedic approach, I followed these
guidelines:
• minimal use of Sanskrit language
• recipes suited to a western palate (i.e., minimal curry recipes)
• recipes designed to be balancing to all constitutions (i.e., “tri-doshic”) to make cooking for
a family easier
‡GRVKDVSHFLÀFFRQGLPHQWWDEOHVIRUWKRVHWKDWZDQWWRWDUJHWVSHFLÀFFRQVWLWXWLRQV
• well-organized charts and time-saving tips to help readers prioritize and implement
important concepts
• dairy-free, gluten-free and soy-free alternatives (with most recipes) to address digestive
sensitivities
• recipes containing animal protein are included for the carnivores
• easy to digest, tasty bean and lentil recipes for the aspiring vegetarians
Looking ahead, my intention is to continue to study and create new recipes (especially gluten-free
DQGQRQLQÁDPPDWRU\6WD\FRQQHFWHGWREHQRWLÀHGRIQHZUHFLSHVDQGOHDUQDERXWXSFRPLQJ
classes:
1. My blog: www.yogawithlois.com
2. Facebook: https://www.facebook.com/EatWellBeWellAyurvedaCooking
3. Twitter https://twitter.com/yogawithlois
4. Email: http://yogawithlois.com/yoga/contact/
Namaste,
Lois Leonhardi
www.yogawithlois.com
XI
INTRODUCTION
Would you like to be healthier? Would you like to be able to better cope with the daily stresses of
life? Would you like to have more happiness and balance in your life? The solution can be as simple
as modifying your food choices to be in sync with your unique constitution.
Eat Well, Be Well is a wellness cookbook – a holistic approach to cooking that integrates the energetics of your body and your emotions to bring about a balanced state of health. I have taken the
time-honored principles of ayurveda and interpreted them for use in a modern, western culture.
My goal is to help you to understand and implement the theory so you can immediately experience
WKHEHQHÀWV
Ancient dietary guidelines have been expanded into recipes designed for busy professionals,
families and empty-nesters with discriminating taste and tight time schedules. The recommended
ingredients are fresh, organic and whole foods. Many of the recipes can be prepared in a multitude
of ways (dairy free, gluten-free, non-vegetarian and vegetarian) to accommodate various preferences. There are also suggestions for variations, so you can modify a “base” recipe to create fresh new
dishes. Once you start, you will see the endless possibilities.
You don’t have to be a great cook, but you have to be willing to cook. You don’t have to have a lot
of time, but you have to make a commitment of some time. By integrating a philosophy of wellness
into your mindset, you can seamlessly transition to a healthy and happy body, mind and soul.
Consider this book your personal wellness coach and let it guide you to a happier, healthier life.
To get started, it will be helpful to take a look at the big picture of the guiding philosophy of
wellness called ayurveda.
WHO WILL BENEFIT FROM THIS BOOK?
• People seeking to improve their dietary habits - This book provides an introduction to the key
concepts of ayurveda. These principles have been used successfully in India for thousands of
years to provide overall wellness. By adapting ancient dietary principles to suit a western lifestyle
and palate, living healthy is now accessible to all.
• Clients of ayurvedic practitioners – New clients may feel overwhelmed at how to implement
the food recommendations for themselves or their family; this book will provide them with answers when their practitioner is not available. The book should empower them to understand the
concepts and easily assimilate them into their life.
‡$\XUYHGLFSUDFWLWLRQHUV²3UDFWLWLRQHUVZLOOÀQGWKLVDYDOXDEOHUHVRXUFHWRJLYHWRFOLHQWV,WZLOO
reinforce key concepts they have explained during their consultation. The amount of material
SUHVHQWHGDWWKHÀUVWFRQVXOWDWLRQFDQEHRYHUZKHOPLQJVRWKLVERRNZLOOVHUYHDVDKDQG\UHIHUence guide; it’s the notes that they wish they had taken during the consultation! Most importantly,
it will help their clients to easily implement their customized ayurvedic plan. With ease of
implementation, client retention rates are much higher. The goal is to spread wellness (and
happiness) to everyone.
XII
XI
X
IIII
XIII
CHAPTER 1: ABOUT AYURVEDA
Ayurveda is a Sanskrit term that can be translated as “science of life”. It is an ancient system of
natural healing that has been used successfully in India for thousands of years. Ayurveda is viewed
DVDXQLYHUVDOWUXWKWLPHOHVVLQLWVDSSOLFDWLRQDQGHͿHFW
Ayurveda is rooted in nature and came about during a time when man lived in sync with the natural rhythms of his body, the days and the seasons. There was great respect for the environment and
preserving an ecological balance for the welfare of mankind.
'XULQJWKLVWLPHWKHIRXUDLPVRIOLIHZHUHYLUWXHZHDOWKJUDWLÀFDWLRQDQGVSLULWXDOIXOÀOOPHQW$
long, disease-free life was necessary to achieve these goals.1 The ancients believed in an interconnectedness of the body, mind and soul – a whole body approach to well-being. To maintain a sustained state of well-being, ayurveda recommended diet and lifestyle advice designed to purify the
physical and energetic channels of the body and promote longevity. These purifying measures were
largely preventative in nature as they knew that an ounce of prevention was worth a pound of cure.
Ayurveda was more than a healing science. It was a way of life.
Unlike most holistic healing systems, ayurveda is premised on the recognition that each person has
a unique physical, spiritual and mental constitution. As such, diet and lifestyle recommendations
ZHUHWDLORUHGWRWKHLQGLYLGXDO²WKLVZDVQRWDRQHVL]HÀWVDOODSSURDFK
Likewise, if a person fell ill, the physicians would custom design a remedy so as to achieve optimal
UHVXOWV7KHD\XUYHGLFKHDOHUZRXOGORRNWRÀQGWKHURRWFDXVHRIDQLOOQHVVDQGDGYLVHWKHLQGLvidual on how best to remedy the problem. The recommendations were tailored to the individual
client and could consist of herbal formulations, cleansing therapies, rejuvenation therapies, dietary
changes and lifestyle changes. The client was expected to actively participate in the healing process.
Reversing the disease process took precious amounts of time, which is why there was so much emSKDVLVRQDYRLGLQJVLFNQHVVLQWKHÀUVWSODFH
The human body works the same today as it did in the past. Investing time and money to stay
healthy makes sense, especially if you consider the alternative of getting sick. The costs of doctor
visits, medicine, surgery and the time away from your life and work are enormous in comparison
to the costs (time and money) to stay healthy with a preventative approach. Some insurance companies have done the math, and are now reimbursing for preventative programs for their policy holders. The time is ripe for a return to the time-honored practice of whole body wellness.
XIV
1
RECIPE INDEX MORNING MEALS Amaranth Crepes with Pomegranate Syrup Amaranth Porridge with Pear Juice, Currants & Almonds Coconut Cranberry Quinoa Porridge Nutty Quick Oats Scrambled Egg Whites Poached Egg Whites for Vata Millet Breakfast Patty Vata Breakfast Banana Zucchini Trail Bread Maple Orange Scone Creamy Yogurt Yogurt Lassi Yogurt Parfait MID‐DAY MAIN MEALS Kitchari Bangalore Tur Dal Sambhar Kerala Inspired Tur Dal Gujarati Wedding Dal Urad Dal with Tamarind Puy Lentil Artichoke in Puff Pastry Pie Moroccan Veggie Burger w/Tangy Tamarind Sauce Baked Falafel Balls Dry Fry Tofu Lime Ginger Tofu Red Quinoa with Endive & Cranberries Fluffy Cinnamon Currant Millet (Pitta Kapha) Millet Mash Minted Apricot Couscous Polenta with Shitake Sauce Barley Sauté w/Sweet Potato, Asparagus & Burdock Marco’s Porcini Risotto Purple Coconut Rice Spanish Saffron Rice Mexican Rice Jasmine Coconut Rice ANIMAL & DAIRY Ghee Paneer Fennel Crusted Paneer with Balsamic Reduction Broiled Salmon in Maple Lime Marinade Ginger Salmon Temaki (Hand Roll) Broiled Lime Ginger Shrimp Spanish Chicken Roasted Turkey Breast w/Tarragon Cream Sauce Moroccan Lamb Meatballs Rabbit Coconut Fenugreek Stew Bison Meatloaf with Tamarind Sauce ANY TIME SOUPS & STEWS Brazilian Black Bean Stew Caribbean Aduki Bean Stew Pureed Lemon Garbanzo Soup Kapha Pitta Barley Kale Soup Creamy Corn Soup Summer Vegetable Soup Creamy Beet Leek Soup with Minted Yogurt Beet Sweet Potato Soup Borscht Lentil Soup Winter Chestnut Soup Ginger Pumpkin Soup Mushroom Tarragon Puree Thai Lemongrass Vermicelli Soup Mung Dal Cilantro Soup Dashi Clear Broth Dashi Puy Lentil Soup Miso Soup Dashi Noodle Soup Turkey Cilantro Meatballs for Dashi Clear Broth Soup French Lentil Soup with Pork VEGETABLES Ginger Almond Squash Pie Rosemary Roasted Potatoes Asian Vegetables Zucchini Pasta Pureed Orange Ginger Yams Pureed parsnips with Thyme Brussels Sprouts Sweet Potato Sauté Kelp Noodles with Almond Sauce Shaved Fennel in Orange Sauce Sweet Potato Fries SALADS & VINAIGRETTES DRINKS Black Bean Salad Wild Rice w/Acorn Squash & Brussels Sprouts in Sweet Balsamic Dressing Summer Israeli Couscous Salad Soba Noodle Salad French Lentil Salad with Lemon Vinaigrette Warm Beet Salad with Beet Greens Tri‐doshic Mediterranean Salad Plate Tri‐doshic Arugula, Radicchio Cherry Salad Mizuna Mixed Greens Salad Avocado Cucumber Salad Wakame Daikon Salad Build Your Own Salad Basic Vinaigrette Tri‐doshic Asian Lime Vinaigrette Tri‐doshic Asian Tamari Dressing Tri‐doshic Lime‐Cumin Vinaigrette Tri‐doshic White Balsamic Vinaigrette Vata Tamarind Honey Dressing Pitta Kapha Pomegranate Vinaigrette Kapha Wasabi Dressing SAUCES & CHURNAS Basic Nut Butter/Seed Butter Basic Tahini Tzatziki (Cucumber Sauce) Vata Lemon Cashew Cream Sauce Artichoke Lemon Cream Sauce Vata Plum Compote Vata Sweet Onion Chutney Pitta Cooling Date Chutney Cool Coconut Chutney Kapha Spicy Pear Chutney Kapha Hot Onion Chutney Dosha Specific Churnas Tri‐doshic Southwest Pumpkin Seed Citrus Dressing Tri‐doshic Pomegranate Orange Reduction Sauce SNACKS & DIPS Tri‐doshic Artichoke Pesto Lemon Cannellini Bean Spread Mexican Black Bean Spread Traditional Mexican Salsa Tri‐doshic Red Lentil Hummus Tri‐doshic Carrot (with a Kick) Spread Tri‐doshic Zucchini Hummus Mushroom Almond Pâté Marinela’s Dolmathakia (Stuffed Grape Leaves) Endive Honey Goat Cheese Jicama Lime Sticks Dosha Specific Drinks & Juices Pitta Soothing Mint Rosewater Drink Pitta Refreshing Aloe Lime Drink Pitta Cooling Coriander Milk Tri‐doshic Mint Tea Go to Sleep Nutmeg Milk Kapha Ginger Tea Vata Pitta Ginger Tea Vata Pitta Coconut Chai Shake Turmeric Milk Vata Pitta Vitality Drink NOT TOO SWEET DESSERTS AND GLUTEN‐
FREE OPTIONS Turkish Halva Truffles GF Chocolate Almond Rose Cake w/Ganache & Minted Whip Cream GF Pomegranate Orange Chip Bars Aduki Bean Squares Cardamom Almond Balls Lavender Essence Tea Bread GF Corn Bread GF Macadamia Pie Crust