the easy ayurveda cookbook: an ayurvedic cookbook to balance your body, eat well, and still have...

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QUICKSTARTGUIDEInsidethisbook,you’lldiscover:Whatdoshayouare(lookforthe

icons)pluswhattoeattobringyourhealthintobalance.

Morethan125recipesdesignedtobepreparedinlessthan30minutes,thetimeittakesforpizzadelivery.

Dozensoftime-savingtipsthatwillshaveminutesoffyourdayandgiveyoumoretimeforyou.

Sixuniquetasteprofiles,plushowtousethemwhencookingtobetterhowyoulookandfeeleveryday.

Nearly100mindfulnesstipsforstayingfocused,present,andmindfulthroughouttheday—nomatterwhatlifedishesout.

CONTENTS

QuickStartGuide

Introduction

1:AncientMedicineforaModernLifeAyurveda’sBeginningsWhyAyurveda?AyurvedaTodayDetermineYourDoshaWhatAreBlendedDoshas?HowtoBringyourDoshaintoBalanceUnderstandingtheFoodGroupsUnderstandingtheSixTastesGuidelinesandFoodSources

2:BeveragesCardamom-MintWaterClove-FennelRosewaterGinger-BasilFizzyWaterSaffron-LemonSweetTea

Cumin-CilantroTeawithRosePetalsSpicyTurmeric-PepperTeaCinnamon-AlmondChaiSpicedHoneyChaiwithStarAniseVanillaCocoaChaiMintedMangoLassi

3:BalancedBreakfastsSpicedOatmealwithAlmondsandFlaxseedRoastedCoconut-SesameOatswithCherriesVanilla-AlmondCreamofWheatwithMangoesTahini-HoneyPuffswithCinnamonPearsWarmHazelnutGranolawithYogurtPistachio-BananaPancakeswithCardamomBlueberry-LemonCorncakeswithHoneyHerbedFrittatawithSpringPeasandArugulaEggWhiteScramblewithMushrooms,Asparagus,andCilantro

Orange-DateBreakfastSmoothieAlmond-DatePowerShakeWatermelon-MintPowerBreakfastStrawberry-PeachMorningShakePomegranateDetoxSmoothiewithSunflowerandGinger

StewedAppleswithGingerandClove

4:BakedGoodsNuttyFigGranolaBarswithCacaoNibsChewyHoneyApricotBarsSesame-MaplePowerSnacksOrange-ChocolateZucchiniMuffinsSavoryScallion-PumpkinSeedMuffinsBlackPepperSnackCakeswithLemonZestSun-DriedTomatoandPoppySeedBiscuitsGarlicScallionCornbreadNo-CornCornbreadwithThymeZestyLemon-GingerSconesStovetopGarlic-CorianderNaanwithSeedsFennelChapatiwithSeaSaltCurriedOnionChapatiFennel-PistachioChapati

5:Soups,Stews,andKitcharisAsparagusSoupwithBasilandScallionsVegetableBeanSoupwithMintGinger-PumpkinSoupwithLentilsCurriedCarrotSoupwithToastedAlmonds

ArtichokeSoupwithBeansandQuinoaLemonyChickpeaSoupwithSpinachMisoStewwithBrusselsSproutsandAdzukiBeansChickpea-SquashStewwithCoconutMilkFavaBeanStewwithPolentaEggplantStewwithToastedCoconutandMintCauliflower-LentilStewIndianStewwithTofuandTomatoesMisoKitchariwithBlackRiceandChiliesQuinoaKitchariwithCaramelizedRedOnionsSwissChardKitchariwithBrownRiceSeaweedKitchariwithSesameSeedsVegetableKitchariwithTahiniDrizzleSpicedKitchariwithTofuandRedRice

6:Vegetables,Grains,andLegumesSpicedAsparaguswithLemonZestStir-FriedOkrawithCilantroandPeppersPickledBeetsandAvocadowithFetaDinosaurKalewithGarlicandCurrantsAsianFennelSaladwithMintEggplantwithTurmericandLemonBroccoli-CauliflowerMedley

CurriedCauliflowerwithMustardSeedsFarmers’MarketVegetableswithIndianSpicesSpicedSpinachandPotatoeswithLemonZestSpicyPotatoCurrywithRedLentilsCarrotswithRaisins,Mint,andLimeBarleySaladwithCornandPumpkinSeedsLeftoverRicewithGarlickyGreensMintBasmatiRicewithCashewsCinnamon-SaffronRiceAfrican-SpicedQuinoawithPreservedLemonIndian-SpicedCouscouswithCorianderRoastedChickpeaswithSeaSaltChickpeaswithArtichokesandFriedSageSmashedBlackBeanswithSmokedPaprikaMediterraneanWhiteBeanswithRosemaryRedBeanswithSesameandScallionsLentilswithSun-DriedTomatoesandOlives

7:MainDishesGarlicandOnionSpaghettiwithWalnutsandShavedParmesan

HerbedSpaghettiwithFrenchGreenBeansBittersweetArugula-PomegranateSpaghetti

SpicyAsianNoodleswithAsparagusandSesameSpicy-SweetTofuBowlwithBellPeppersTofuwithTomatoesandChiliesTofuStir-FrywithCurryLeavesCherry-AlmondCouscouswithTofuandGreensThaiBasilTofuBowlwithQuinoaTofuandBroccoliStir-FryTofuandSwissChardwithPumpkinSeedsChickpeasandPotatoeswithTamarindCurriedChickpeaswithCilantroAyurvedicMatarPaneerSpicyCoconutLentilswithMint

8:DelightfulDessertsMintyPeachCompoteBrownSugarPoachedPearswithOrangeZestSaffronCarrotHalwawithPistachiosCacaoDateBallsChewyCoconutBallswithPepitasBanana“IceCream”withAlmondsNuttyBlueberryFigIceCreamSaffronVanillaChiaPuddingWildBerryChocolateChiaPudding

Almond-ChocolateAvocadoPuddingLeftoverBasmatiRicePuddingwithCinnamon,OrangeZest,andVanilla

AlmondPumpkinPudding

9:Chutneys,Sauces,andDressingsCarrot-BeetRaitawithFennelCilantro-RadishRaitaDateandGingerChutneyAppleChutneywithMustardSeedsandStarAniseSavoryOnion-TomatoChutneyGarlickyTahiniDressingwithCuminSesameGingerDressingLemonYogurtDressingSun-DriedTomatoWalnutBologneseCreamyAvocadoPastaSaucewithLemonZestVeganAlfredoSaucewithGarlicandHerbsHerbedOnionVegetarian“Gravy”Cilantro-MintMangoSalsaAlmond-CilantroPesto

GlossaryAppendix:ConversionCharts

Resources

INTRODUCTION___________

AnAyurvediccookbook?Youmightbeaskingyourselfhowadietcenteredona5,000-year-oldHindu-basedsystemofhealingcantrulybenefityourhealthorfitintoyourmodernlifestyle.ThetruthisthatthefundamentalprinciplesofAyurvedaareexactlywhythisbooknotonlyworksbestwithabusylifestylebutwillalsohelpyoulookandfeelbetterthanever.

That’s a big promise, butAyurveda delivers because

it’snotaso-called“diet”createdtohelpyoushedpoundsor fit intoyour skinny jeans. It’s a traditionalmedicinalpracticedesigned tonourishyourbody,mind,andspiritinagentle,easyway thatworksnomatterhowbusyoroverscheduled your life. In fact, the more hectic yourworld, the more Ayurveda will work for you. That’sbecause this approach asks you to look at your lifeholistically, beyond the foods you eat. It takes intoaccountthefollowingaspectsofyourlife:

Relationships(aretheyhealthyortoxic?)Workload(doyouhavework-homebalance?)Exercise(areyouactiveorsedentary?)Ahostofotherlifestylefactorsthatimpactyourhealth

Ayurveda works in the modern world because it’sbased on the notion that you and your lifestyle areunique.Onedietwon’tworkthesamewayforyouthatitdoesforsomeoneelse.Ayurvedatakesthesefactorsintoaccount by helping you identify and understand yourpredominantdosha—oneofthreeenergiesorcollectionsofphysical,mental,andspiritualtraitsthatmakeupyouruniqueconstitution.Furthermore,Ayurveda incorporatesways to determinewhen your system is out of balance.Because imbalance is the precursor to disease, thepractice of Ayurveda can help you regain control over

yourhealth.Finally,foodisconsideredmedicineinthepracticeof

Ayurveda.What you eat can serve you orwork againstyou,dependingonyourdoshaaswellasyourlifestyleatanygivenmomentintime.Foodscanmakeyouenergeticor lethargic, happy or depressed, strong or weak, andfocused or distracted, so what you choose to eat willdeterminethequalityofyourhealth.

This cookbook identifies what foods, activities, andlifestyle factors best serve your particular dosha aswellas what specific ingredients you require to put yourenergy levels back into balance so you can ward offdisease, inflammation, and illness.Andyes, that in turncanhelpyou loseweight, feelhappier,gainenergy,andreducestress.

Inside this book, you’ll find more than 125 recipesdesigned to support the 3 different dosha types; eachrecipe takes less than30minutes toprepare.Handy tipson improving mindfulness, saving time, andincorporating other healthy Ayurvedic principles intoyourlifearealsoincludedthroughoutthesepages.You’lltake a quiz to determine the characteristics of yourpersonal dosha.Your answerswill reveal the associatedbody type as well as specific foods and activities toincorporateintoyourlifetomaximizeyourhealth.

Chaptersaredividedbytypesofdishes—soups,baked

goods,sidedishes,mainentrées,desserts,beverages,andaccompaniments like chutneys and sauces—so you canmixandmatchfoodsregardlessoftimeofday.Theoneexceptionisbreakfast,whichhasitsownchapter.

Ifyou’rereadyforaneatingplanthatneatlyfitsintoabusy, hectic life, rather than overhauls it, read on.Guaranteed, you’ll soon seewhy after 5,000 years, thismethodofhealingisstillgoingstrong:Itworks.

1ANCIENTMEDICINEFORAMODERNLIFE

___________

Beforewediveintotherecipes,ithelpstounderstandhowAyurvedastarted.Thiswillgiveyouacontextfortheingredients,preparations,andoverallflavorsincludedineachofthedishes.You’llseethatAyurvedaisascience,aseachrecipeandingredientservesapurposerelatedtothehealthandhealingofyourbody.Notonlythat,butyou’llalsounderstandthatalthoughthissystemisbasedonancientprinciples,it’sasrelevanttodayinamodern,fast-pacedsocietyasitwasatitsbeginning.

Ayurveda’sBeginningsAyurveda,theworld’soldestcontinuouslypracticedsystemofmedicinalhealing,beganmorethan5,000yearsagoinIndia.ThetermAyurvedaisSanskritandliterallytranslatestolife(“ayus”)knowledge(“veda”).WhilesomepeopleassociateAyurvedawithspirituality,thetruthisthatthisholisticapproachtohealingcentersonthebeliefthatyourhealth,longevity,andwellnessdependonthedelicatebalanceofyourmind,body,spirit,andenvironment.Whenoneofthoseareasisoutofbalanceinyourlife,howyoulookandfeelwillsuffer.Eventually,whenimbalancecontinueslongenough,disease,illness,andotherhealthconditionsoccur,whichyouexperienceassymptoms.

Thepracticeisfoundedonthethreedoshas:

PittaVataKapha

These energies combine to make up your body’smental,emotional,andchemicalstate,oritsconstitution.Although youwill have features of each type of dosha,generally you’ll have one that is predominant. To

maximize health, happiness, and vitality, Ayurvedarecommends identifying which dosha most resemblesyour basic nature and following diet, exercise, andlifestylehabitsthatfosterthatparticularwayofbeing.

Any time you experience an interference in yourdosha,sayahecticworkscheduleoratraumaticpersonalevent, Ayurvedic medicine calls on its traditionalremedies forhealing, includingmassage,yoga,exercise,herbalremedies,breathorenergywork,meditation,diet,and lifestyle changes. While Western medicine wouldargue that this traditional healing system won’t replacemodern health advances, Ayurvedic principles make anexcellentcomplementtolong-termholisticcare.

WhyAyurveda?Ayurvedicmedicinelooksatnotonlyyourbodybutalsoyourmind,spirit,andenvironment,whichmeansyou’reabletoexamineyourlifefromamuchbroaderperspectivebeyonddietorexercise.Forinstance,doyouhaveastrongwork-lifebalance?Howhealthyareyourrelationships?Howmuchtimedoyouspendinnature?Doyounurtureyourfriendships?Areyoumindful?Meditative?Enjoyingthejourneyofyourlifeandnotjustwaitingtoarriveatadestinationtobehappy?

Onceyoudeterminewhereyourlifeisoutofbalance,

Ayurveda offers a variety of treatments that are safe,effective, and natural with few to no side effects. Aremedy or diagnosis is focused on treating the disease,issue,orimbalance,ratherthanputtingabandageonyourspecificsymptoms.

Because thishealingmodalityconsiders food tohavehealing properties, remedies are natural, such as herbs,foods, and spices. Treatments involve cooking more athomeinordertocontrolthequalityofingredientsinyourdiet, or substituting processed foods with whole grainsandfreshproduce.

Other remedies might include spending more timeoutdoors to reduce stress, cutting back weekend workhourstocreateamorebalancedhomelife,orbeingmoremindful to increase energy and happiness. Meditationmight be recommended to reduce blood pressure,whilereevaluating toxic relationships might be suggested tocontrolanxiety,depression,worry,orfatigue.

Looking at your health through this different kindoflensdoesmore thanimproveyourdietorhelpyoushedpounds; it significantly impacts your quality of life inpositiveways.

AyurvedaTodayAyurvedaworkssynergisticallywiththemodernlifestyle

becausesomuchofhowwelookandfeelcanbeattributedtohowwelive,notjustwhatweeat.

Because Ayurvedic healing is natural, easy, andholistic,it’sdesignedforpeoplewhoseektoincorporatehealthypracticesintotheirlifestyle,ratherthanintroduceradicalandunrealisticchanges.Toxinscomeinavarietyof shapes and sizes. This modality helps you identifyotherareasbeyonddietthatcancreateimbalanceinyourlife, such as your environment, relationships, andexercise, and gives you simple strategies for bringingyourhealthbackintobalance.

That said, diet is one of the easiest places to startadding Ayurvedic health strategies into your routine.Eatingisanopportunity topracticemindfulness threetofive times a day (a key component of Ayurveda); addspiritualcomponentsintoyourlifethroughgratitude;andenhance your well-being through nutrient-denseingredients that are based on your own uniqueconstitution.

Adding this practice to your already-hectic schedulemightseemdaunting,butAyurvedastressesdietchanges,ingredients, recipes, and preparations that are simple toincorporate intoabusy life.For instance, recipes in thiscookbookaredesignedtotake30minutesorless.

Onceyoustartincorporatingtheseprinciplesintoyourlife, you’re well positioned to make the switch from

curingdiseaseandimbalancetopreventingit.

DetermineYourDoshaNotwopeoplearealike;therefore,notwotreatmentswillbeexactlythesame.KnowingandunderstandingyourprimarydoshaisthefirststepinAyurvedichealing.Yourdoshareferstoyourunique,specificcollectionofpersonalitytraits,characteristics,physiologicalprocesses,andmore,anditfallspredominantlyintooneofthesetypes:vata,kapha,andpitta.Eachofthesethreemind,body,andspiritdescriptorshavecertaintendencies,habits,andwaysofbeingthatseparatethemfromtheothertypes.Onceyouunderstandyourtype,aswellasyourlesspredominanttypes,you’llbebetterabletospotanimbalanceandknowwhattodotoputyourthreedoshasbackinharmony.

Therearethreedoshastates:

Balanced:Allthreedoshasareinharmony.Increased:Onedoshaexistsingreaterproportion,called“aggravated”or“excess.”Decreased:Onedoshaexistsinlesserproportion,called“depleted”or“reduced.”

Typically imbalances occur in your predominant

dosha, are most likely experienced in excess, and areusuallytriggeredbystressordiet.

Remedies can include any of the typical Ayurvedicprinciples, such as massage, yoga, or meditation. Thisbookwill focus on dietwithmindfulness, lifestyle, andtime-saving tips sprinkled throughout to support yourability togetbackon track.Afterall, thispractice isallaboutwhole-bodyhealing!

Now,it’stimetodetermineyourdosha.

VataWhenassociatingdoshastonaturalelements,vatapersonalitiesmirrorthequalitiesofairandspace.That’swhytheirbodytypestendtobethin,tall,andlankywithprominentjointsandbones,whiletheirthoughtsandmovementsarequick,light,andrapidlychanging.Inthebody,vataenergyislocatedinthejointsandbones,skin,brain,hair,colon,muscles,nerves,brain,legs,andfeet.Ifvatawereananimal,itwouldbeabutterfly—airywithdelicate,rapidwings;athinbody;andfast,flutteryactions.

Vataiscriticaltokeepinbalanceforeveryonebecauseitgovernstheflowormovementofyourbody:processeslikecirculation,heartbeat,breathing,blinking,muscletension,mobility,thoughts,andwasteelimination.Withoutvata,kaphaandpittawouldn’texist,sobesuretokeepvatabalanced.

VatainHarmony

Whenvataisinharmony,you’llexperiencegreatcreativity,vibrancy,andvitalitywithheightenedsenses,enthusiasm,reasoning,memory,andlogic.You’llbe“inthezone.”You’lldigestfoodwellandeliminatetoxins,likesweatandwaste,easilyandregularly.

Anexcitable,joyful,creativepersonality,thisdoshaprefershotweathertocold;warm,nourishingfoodstochilled;andtendstocravespice,whetherit’sintheirfoodsorfragrances,overmilderscentsandflavors.

Vataspridethemselvesinbeingquicklearnerswhograspdifficultornewconceptsandknowledgefasterthanmost,butontheflipside,they’llforgetasquicklyastheylearned.They’refantasticcommunicators,adeptatexpressingthemselvesandtypicallyverysocial.Oftenconsideredthelifeoftheparty,they’retheoneswhoarequicktolaugh,elevatethemood,andlovetohavefun.Spontaneousandenthusiastic,they’realsotheoneswhoshyawayfromroutineandarehappyforlast-minutechangesinplans.Infact,theirmoodsarejustaschangeableandimpulsive.Becauseofthis,vatasshouldtrytomaintainregularhabits,routines,andschedulestokeeptheminbalance—mindfulandpeacefulratherthanfrenetic,stressedout,andburnedout.

ExerciseVatadoshasshouldenjoymoderatelyintenseactivitiesthatkeepthemengagedwithoutoverstimulatingthem.Frenetic,strenuous,challenging,orcompetitiveworkoutscanthrowthemoutofbalance.Meditativeactivitieslikeyoga,Pilates,walking,taichi,qigong,orswimmingcomplementtheirroutinesnicely.

VataOutofBalanceAssmart,unpredictable,andenergeticastheyare,thedownsideisthattheyrunoutoffuelquiteeasilywhentheygetoverlyengaged,overexerted,oroverworked.Inahectic,busylifestyle,vatasarequicktobecomeoverstimulatedandimbalanced,whichmeanstheyneedtousecalmingtechniquestobringtheirnaturalconstitutionsbackintobalance.They’realsoquicktobecomebored,canlackcommitmentandfocustostayonprojects,andseekvarietyoverroutine.

Ifyou’revatapredominant,you’llknowyou’reoutofbalancewhenyouhave:Fear,worry,anxiety,orstressDifficultyfallingorstayingasleepAracingmindordistractingthoughtsSkinproblemslikedryness,roughness,orbreakoutsDryorbrittlehairPainorissuesintheabdomen(digestiveormenstrualcramps)orlowerbackConstipation,diarrhea,gas,orbloatingFatigueorbodyachesCoughs,sorethroat,earaches,orheadachesColdhandsandfeet

TIPForaquickwaytorememberwhatkeepsyoubalanced,thinkgrounding,routine,andwarmth.

RestoringBalanceThroughFoodsWhenvatasneedtogetcalm,cool,andcollectedagain,theyrequirefoodsthatareheavier,warmer,moister,oroiler—thinkcomfortfoodslikehotcereals,thickstews,hotmilk,roastedvegetables,ornuts—aswellassalty,sweet,orsourinflavor.Theyshouldavoidfoodsthatarecold,dry,crispy,crunchy,pungent,bitter,orrawaswellascoldorrawvegetablesandcarbonatedbeverageslikeseltzersandsodas.

AdditionalFoodsThatSupportVataorPacifyanImbalanceUsethesefoodswhenyouexperiencesymptomsofimbalanceandneedtorebalance.Youmayalsorelyonthemproactivelytokeepenergiesinbalanceifvataisyourdosha.

Chickenorturkey(bothorganic),wild-caughtseafood,oreggsinlieuofredmeatorporkformeateaters.

Dairy,includingyogurtandwarmmilk(alwaysboilfirst,accordingtoAyurvedicprinciples).

Grainslikericeandwheat,butreducequantitiesofrye,oats,buckwheat,andmillet.

Nutsofanytype,providedyoudon’thaveanutallergy,especiallyinwarm,spicedrecipes.

Oilsofalltypespacify,orstabilize,vata.

Soy(tofu),mungdahl,andothersmallbeans;otherwisereduceintakeoflargergas-producingbeans,likeblack,kidney,red,white,orartisan,gourmetvarieties.

Sweetenersofallkinds,includinghoney,agave,fruitextracts,andsugar,inmoderation.

Fruits(warmed,cooked,oreatenaloneifpossible)thattendtobesour,sweet,orheavylikestonefruits(peaches,avocado,cherries),bananas,tropicalfruits(pineapples,mango,papaya),sweetberries,andmelons.Limitintakeoflight,dry,ordriedvarietiesincludingapples,pears,citrus,cranberries,andpomegranates.

Vegetables(cooked),preferablyorganic,includingasparagus,carrots,andbeets.Inmoderationwhencookedwithvata-enhancingspices:leafygreens,potatoes,celery,cauliflower,

andbroccoli.Avoidgas-producingsproutsandcabbage.

Warmingspicesandherbs(nearlyalltypes),thefresherthebetter,withtheexceptionofpepper,whichshouldbeenjoyedinmoderation.Especiallysupportivearecardamom,ginger,cinnamon,salt,cumin,cloves,andmustardseed.

TIPWhenvatagetsimbalancedandoutofsorts,oftentheeasiestwaytounwindandrelaxistotakea10-minutebreaktomeditate,stretch,breathe,orsimplydonothing.

AdditionalActivitiesThatSupportVataBeyonddiet,thereareadditionalactivitiesyoucanincorporateintoyourlifetokeepvataenergiesincheck.Trythesewhenyoufeelimbalancedorproactivelytosupportyourhealthbeforeyouneedto:Sticktowarmtemperatures.Keepwarmwhentemperaturesdropbecausevataarepronetocolds.

Enjoywarmfoods.Limitrawfoodsorthoseservedchilled.

Indulgeincomfortfoodsthatleantowardbeingwarm,heavy,oroily,likestews,casseroles,orroasts.

Maintainregularsleepinghours,includinganearlybedtimeandearlywaketime.

Incorporatedailyself-massagewithsesameoil.

Steerclearofstimulants,asthevatapersonalityispronetoexcitement.

Keepadailyroutinetoavoidstress,anxiety,orworry.

Warmspicedmilkbeforebedtoencouragesleep.

Changeupgymroutinestostayengagedandcommittedto

fitness.

Enjoyavarietyofhobbiesthatkeepyoustimulatedmentally.

KaphaWhenassociatingdoshastonaturalelements,kaphapersonalitiesmirrorthequalitiesofearthandwater,andinrelationshiptothepittaandvataenergies,kaphasbalancethembykeepingthemgrounded.That’swhykaphabodytypestendtobelarger,heavier,andmoreoverweight,whiletheirthoughtsandmovementsareslower,moresluggish,andpronetodepression.Inthebody,kaphaenergyislocatedinthefattytissues,throatandlungs,lymph,chest,ligaments,tendons,andconnectivetissues.Ifkaphawereananimal,itwouldbeatortoisewithitsslower,lumberingmovements,thickerbody,andseeminglythoughtful,deliberateactions.

KaphainHarmonyWhenkaphaisinharmony,you’llexperienceenormousfeelingsoflove,joy,happiness,andforgiveness.You’llbeeasygoing,relaxed,affectionate,andgenerouswhilenotsweatingthesmallstuff.Acalmandpeacefulpresence,balancedkaphasseemtoletliferollrightofftheirbacks.Generallyspeaking,theirfeatures

leantowardthesofter,gentlersideaswell.Withlarge,invitingeyes;alow,softvoice;andrelaxedmovements,kaphascomeacrossasquitetranquil,serene,andcalm.

Thisdemeanoroftenputstheminleadershiprolesorpositionsofrespectintheirbusinesses,communities,andsocialcircles.Even-keeled,good-natured,anddependable,they’retheonesyoucancountonwhensomethingneedstogetdoneorahigh-pressuresituationarises.

Kaphasalsopridethemselvesinbeingunderstanding,reliable,stable,loyal,andcommitted.Unlikevatas,kaphashavebigenergythatlasts.Physically,they’resturdier,larger,heavier,andmoregroundedthanotherdoshaswithtendenciestobeslowmovingorsluggishwhenoutofbalance.Whilekaphasaren’tasquickthinkingasvatasorpittas,they’reslowertolearnbutlesslikelytoforgetwhattheyread,hear,orseethankstoanincrediblelong-termmemory.

ExerciseKaphadoshasshouldenjoymoderatelyintenseaerobicactivitiesthathelpthemresistbeingsedentaryorputtingonweight.Unlikevatas,kaphasshouldengageinstrenuousorcompetitivesportsorworkoutstokeeptheirfiresmotivatedandstimulated.They’renaturalsatenduranceactivitiessuchasbasketball,soccer,andmarathonrunning.Iftheycomplementtheirroutinewithmeditativeactivities,likeyoga,Pilates,walking,taichi,qigong,orswimming,theyshouldchoosemorestrenuouspracticesand/oronesthatpushtheirmentalorphysicallimits.Forinstance,iftheywalk,itshouldbebrisklyandfor30minutesormore.

KaphaOutofBalanceKaphasgenerallyhavearelaxeddemeanorandtheabilitytohandlestresswithoutmissingabeat.Inaddition,theytendtohaveverystrongimmunesystemsandgreathealth.Aseventemperedandkindastheytendtobe,whenoutofbalance,kaphascanbecomepossessive,overlysensitive,overlyattached,addictive,andlazy.

Ifyou’rekaphapredominant,you’llknowyou’reoutofbalancewhenyouhave:Insecurity,envy,jealousy,orjudgmentExcessweightCelluliteColds,flu,congestion,sinusproblems,headaches,andrespiratoryproblemslikeallergiesorasthmaProblemswithovereatingEmotionaleatinghabitslikelate-nightsnacking,bingeingwhenstressed,andeatingsugaryfoodstosoothenegativefeelingsLittletonoexerciseinyourdailyroutine;lazinessBadTVhabits,likeweekendTVmarathonsordaysspentonthecouchwatchingrerunsNodesireforintellectualorphysicalstimulationDifficultymakingorcommittingtosocialengagementsHomebodytendenciesFeelingsofpossessivenessormaterialismResistancetochangeToxicordifficultrelationships,oftenwhereyou’regettingtheshortendofthestickDryskinorhair(Kaphasareknownforsilky,hydrated,healthyskinandhair.)Adull,lifelessoutlookonlifeOversensitivityAddictionsExcessivesleepornapping

RestoringBalanceThroughFoodsWhenkaphasneedinspiration,excitement,andmotivation,theyshouldoptfordry,spicy,warming,orlightfoodsthatperkthemupandgivethemaboostofenergy.Thinkspicedteas,zestycitrus,orfoodswithginger,garlic,orpepper.Theyshouldavoid

heavy,sour,cold,sweet,orwateryfoods.

AdditionalFoodsThatSupportKaphaUsethesefoodswhenyouexperiencesymptomsofimbalanceandneedtorebalance,orproactivelytokeepenergiesinbalanceifthisisyourbodytype:Barley,millet,buckwheat,andryeoveroats,rice,andwheat.

Beansofalltypes—largeandsmall—withtheexceptionofsoybeans(tofu).

Gingerteatostimulateslowdigestion.

Oilsinverylimitedquantities,andsticktooliveoil,ghee,almondoil,ormustardoil.

Seedsandnutsonalimitedbasis,althoughpumpkinandsunflowerseedscanbeenjoyedinmoderation.

Spicesofalltypes,especiallyinvigoratingoneslikeginger,blackpepper,chilies,cumin,orcinnamon,whileavoidingsalt.

Vegetablesofalltypes,preferablyorganic,withtheexceptionofthosethatarestarchier,moister,andmoresugary,likesweetpotatoes,zucchini,squash,corn,andtomatoes.

Dark,bittergreenslikeendive.

Lighter,smallermealseatenfrequently,withyourlargestmealatlunchtimeandthesmallestatdinner—andnomealswithinthreehoursofsleep.

Lighterfruitslikeapples,pears,cranberries,pomegranates,andapricotsinsteadofheavieroptionsliketropicalfruits,stonefruits,bananas,melons,dates,andfigs.

Morerawfoodsthancooked.

Pungent,bitter,andastringentfoods,whileavoidingsugary,

oily,orbutteryoptions.

Rawhoneyinlimitedamounts,butavoidothersweeteners.

Stimulating,hot,orspicyflavors,ingredients,orcuisines.

Warmcoffees,teas,ormeals,whileavoidingcoldfoodsordrinks.

Zestycitrusflavorslikelemonorlime.

TIPForaquickwaytorememberwhatkeepsyoubalanced,thinkstimulation,self-expression,anddryness.

AdditionalActivitiesThatSupportKaphaBeyonddiet,thereareadditionalactivitiesyoucanincorporateintoyourlifetokeepkaphaenergiesincheck.Trythesewhenyoufeelimbalanced,orbeproactivetosupportyourgoodhealth:Anyroutinesorregimensthatarenewordifferent,includingsomethingassimpleasanewroutetowork,adifferentgymclass,orachangeinhobbies.

Socialeventsthatrequireyoutosocializeandmeetnewpeople.

Experiencesthatstretchyourmind,body,orspirittothink,feel,move,orengageinadifferentway.

Stimulatingactivitiesthatrequirequickthinkingorfreneticmovements.

Avoidsugary,oily,orprocessedfoods.

Avoidtoomuchrelaxation,indulgence,orleisure.

Maintainaregularsleeproutine—earlytobedandearlytorise—withnonapsduringtheday.

Createpersonalboundariestopreventyournicenaturefrom

beingtakenadvantageof.

Spendtimeinwarmclimatesorenvironments,likesaunasorbeaches.

Userejuvenatingaromatherapyscents(eucalyptus,forexample)toinvigorateorenergizeyouthroughouttheday.

Walk,bike,orstretchaftermealstokeepmovingandavoidlethargy.

Distractyourselffromeatingwhenyou’refeelingemotionalbyphoningafriend,takingawalk,orengaginginanactivityyoulove.

Incorporateadryself-massage(i.e.,usingnooilsorlotions)morningandnighttoincreasecirculationandenergylevels.

Addworkoutsthatarechallenging,uplifting,frenetic,orcompetitive,likedancing,running,kickboxing,cycling,oraerobics.

Tradeoutneutralormutedfashionsforfabricswithbrightcolorsorinterestingpatterns.

PittaWhenassociatingdoshastonaturalelements,pittapersonalitiesmirrorthequalitiesoffireandwater.Pittasbalancevataandkaphaenergiesbykeepingthemfiredup.Thepittadoshaisassociatedwithtransformationandchange,sothey’regenerallyconsideredmoreflexibleandnimble,bothinbodytypeandthinking.Pittasarealsoabletomovequicklyintoaction.Pittabodytypestendtohaveamediumbuildwithstrongmuscledevelopment,warmoroilyskin,andloadsofbodyheat.Theirthoughtsandactionsarepassionate,expressive,loud,strong,andpronetodominatingconversations.

Inthebody,pittaenergyislocatedinthestomach,liver,spleen,smallintestine,blood,eyes,sweat,andpancreas.Bynature,theytendtooverheatbothphysicallyandmentallywhenunderstress.Ifpittawereananimal,they’dbeatigerbecauseofthehot,sharp,aggressive,fluid,acidic,andacerbicqualitiesdemonstratedintheirphysicalandmentalacuity.

PittainHarmonyWhenpittaisinharmony,you’llexperiencecontentment,confidence,focus,strength,andintelligence.Pittastendtohavestrongimpulsesanddesires,includingahealthyappetiteforfood,sex,andsocialinteraction.They’rehighlyextroverted,intelligent,andinsightfulandoftensteertheattentionandspotlighttothemselves—asituationtheylove.Andpeoplelovetobearoundthepittaenergybecauseit’sjoyful,radiant,powerful,courageous,andmentallyastute.

Pittasalsopridethemselvesinbeingfocused,decisive,successful,ambitious,andhighlycompetitive.You’lloftenfindthematsportingevents,eitherparticipatingorplaying,andstrivingtobethebestatwhatevertheyendeavortodo.Becausethey’resowillfulandenergetic,pittasachievewhattheysetouttodoandgetwhattheywantoutoflife.

Thisdemeanoroftenfindstheminleadershiprolesinbusiness,politics,orsocialnetworkswheretheirpublicspeakingprowess,managerialskills,andentrepreneurialabilitiescanbeonfulldisplay.

ExercisePittadoshasareveryself-motivatingandneednoincentivetopushthemselvestoparticipateinstrenuousorcompetitivesportsorworkouts.Theirchallengeistonotbecomeoverlycompetitive,serious,orhardonthemselves.Instead,theyshouldremembertohavefunandenjoytheiractivities,versusbeingthebestorpushingthemselvestowinnomatterwhatittakes.Pittasshouldcomplementtheirroutinewithleisurelyormeditativeactivities,likeyoga,Pilates,walking,taichi,qigong,orswimming.Pittas

loveapool.Theycanswimoffpent-upaggressionandcoolofftheirinnatefire.

PittaOutofBalanceIfyou’repittapredominant,you’llknowyou’reoutofbalancewhenyouhave:UlcersorothersymptomsofrepressedfeelingsAnger,rage,irritability,orjudgmentalthoughtsTempertantrumsoroutburstsImpatiencewithothers,bothathomeandworkSkinproblemslikerashes,eczema,bruises,sunburn,boils,skincancer,freckles,oracneGray,thinninghairorbaldnessOverlycontrollingnatureaboutmoneyOverlynarcissisticorattention-seekingtendenciesAddictionslikecaffeine,nicotine,oralcohol,whicharestimulantsthatquicklyputtheirenergiesoutofwhackAcompetitivestreakonoverdriveMoodswingsthatquicklymovefromlaughtertoargumentsExcesssweatoroverheatingBitternessaboutyourlifeHarsh,overbearingopinionsaboutothersInflammationinthebodythatresultsinfever,disease,orinfectionDigestiveissueslikeheartburnoracidstomachInsomniaorfatigueExtremeperfectionism

RestoringBalanceThroughFoodsPittasneedcooling,calmingfoodstobalancetheirfierydemeanor;therefore,theyshouldeatmorecool,juicy,andsweetfoods,ratherthansour,spicy,salty,oily,acidic,orwarmoptions.

AdditionalFoodsThatSupportPittaUsethesefoodswhenyouexperiencesymptomsofimbalanceandneedtorebalance.Youmayalsorelyonthemproactivelytokeepenergiesinbalanceifpittaisyourdosha:Apples,mango,melons,

grapes,lychee,dates,coconut,andpomegranate,butavoidapricots,berries,cherries,citrus,tropicalfruits,plums,andrhubarb.

Beansofanytypearefantastic,withtheexceptionoflentils.

Bellpeppers,Brusselssprouts,cucumber,cauliflower,broccoli,asparagus,celery,lettuce,peas,mushrooms,potatoes,squash,zucchini,celery,corn,andparsnip.Limitbeets,carrots,chilies,pickledveggies,radish,spinach,turnip,tomatoes,avocados,andeggplant.

Butter(unsalted),buttermilk,softcheese,sweetlassi,andghee,butlimitheavierorsourdairyproductslikeyogurt,icecream,sourbuttermilk,hardcheese,andsourcream.

Grainslikebarley,rice,oats,andwheat,butnotmillet,buckwheat,rye,orcorn.

Herbsandspicesliketurmeric,lemon-grass,mint,rose,cardamom,coriander,dill,fennel,andcumin,whichhavecooling,calmingproperties.Limitheatgeneratorslikebasil,bayleaves,caraway,cinnamon,mustardseed,onion,cayenne,sage,garlic,ginger,nutmeg,orchilies.

Saladsandleafygreenslikekale,arugula,dandelions,andendive.

Sunflower,soy,andcoconutoilsworkwellwiththisbodytype.Usecorn,sesame,peanut,almond,andoliveoilsinmoderation.

Sunflowerandpumpkinseedsandcoconutaresuggested,butreduceintakeofallothernutsandsesameseeds.

Cooldrinkslikefruitandvegetablesjuices,chilledwaterormilk,andcoconutmilkareideal.Limitcoffee,tea,andotherhotdrinks,plusalcoholandcarbonateddrinkslikeseltzerand

sodas.

Naturalsweetenerslikesugar,honey,agaveorfruitnectars,ratherthanartificialsweeteners.

TIPForaquickwaytorememberwhatkeepsyoubalanced,thinkcalm,moderation,andcooling.

AdditionalActivitiesThatSupportPittaBeyonddiet,thereareadditionalactivitiesyoucanincorporateintoyourlifetokeeppittaenergiesincheck.Trythesewhenyoufeelimbalanced;relyonthemproactivelytosupportgoodhealth:Spendtimeinnature.

Enjoyfriendsandfamilyinrelaxedenvironments,suchasduringawalkafterdinnerortakingayogaclasstogether.

Physicalexercisethatiscalminganddoesn’tlenditselftooverheatingorcompetitiveness,likeswimming,taichi,qigong,walking,yoga,orstretching.

Regularmealtimes.(Pittasdon’tliketoskipmeals.)Shortworkbreaksthroughoutthedaytostaymindful,focusonbreath,ormeditate.

Coolormoistenvironmentsratherthanhotweather,sun,orheat,whichmakespittastiredandoverheated.

Avoidcigarettesandalcohol.

Tocalmyouwhenyou’refeelingstressed,try1teaspoonofrosepetaljamoncrackers,toast,orplain.

Avoidoverworking,andinsteadcommittowork-lifebalance.

Limitfried,pickled,andspicyfoods,whichcontributeto

pittas’overheating.

Charityorothernonprofitworkthatcultivatesgenerosity,sharing,patience,honesty,kindness,andethicsoverachievement,competition,andaggression.

Meditation.

Angermanagementexercisesortherapy.

Self-massagefiveminutesadaywithcoconutoilanywherethere’stension,especiallyfeetandscalp.

Startthedaywith½cupaloeverajuicecombinedwith½cuppomegranateorapplejuiceinsteadofcoffeeorblacktea.

Acoolbathorshowerbeforebedtimetohelpyousleep.

Cooleveningwalkswhenthesungoesdowntorelaxyouafteratoughday.

Noelectronicsorexerciseafterworktoallowtimetorelaxbeforebed.

Lunchesthatcontaincoolingfoods,aspittadoshaenergypeaksbetween10a.m.and2p.m.,causingyoutocravethewrongfoodslikeonions,garlic,chilies,andotherwarmingspicesandherbs.

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FindingYouTakethisquiztodetermineyourpredominantdoshaenergy.Iftwoanswersapply,choosetheonethatresemblesyoumostofthetime.Tallyyourresponsesatthebottomofthequiz.

1.Mybodytypecanbebestdescribedas:Thin,slenderwithleanmusclesMediumbuildwithgoodmuscletoneLargeorstockyframewithlittlemuscletone2.Whichdescribesyourweightmaintenance?IloseweighteasilyandhavetroublegainingImaintainevenweight,plusorminusafewpoundsIgainweighteasilyandhavetroublelosing3.Myskintypecanbestbedescribedas:Thin,dry,orroughWarm,reddish,andsensitiveOily,hydrated,andthick4.Ifindroutinetobe:ChallengingSomewhatchallengingQuitecomfortable5.Whenitcomestoplanningactivities:Idon’tneedtoplan;I’mactiveIhaveaplanandcompleteitI’mhappyifsomeoneelsedoestheplanning6.WhenIspeak:I’mfastandhavealottosayI’mdirect,tothepoint,andassertiveIlistenmorethanIspeak7.Isleep:Minimalamounts,fourtosixhours,mostofitrestlesswith

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difficultyfallingasleepSixtosevenhours,wakingsometimesbuteasilygoingbacktosleepDeeplyforeightormorehoursandlikenapsduringtheday8.Whenstressed,mydemeanortendstobe:AnxiousorworriedImpatientorirritableCalm,cool,andeven9.Mybodytemperatureruns:Cold—myhandsandfeetarecold,andIpreferwarmsurroundingsWarmregardlessofseasonorgeography,soIprefercoolersurroundingsNeutrally—Iadapttotemperaturesbutdislikecold,rainy,ordampdays10.TheweatherIliketheleast:ColdHotWetordamp11.Myappetiteis:Variable:IeatquicklyandhavedelicateortemperamentaldigestionVoracious:IlovetoeatandcanhandleanyfoodsSporadic:Ieatslowlyandcanskipmealswithnoproblem12.Mythirstis:Variable:SometimesI’mthirsty,whileothertimesI’mnotInsatiable:IdrinkalotofwaterLow,andIdon’tfeelthirstyoften13.Whenitcomestospendingmoney:I’mimpulsiveandfrivolousI’llinvestinluxuryitemsI’masaver,notaspender14.Decision-making:isdifficultforme,asI’mindecisiveiseasyforme,asI’mpurposeful,driven,andmethodicisnotmything,asI’mhappierifsomeoneelsemakesthechoices15.Mytastepreferencesleantoward:SaltySourSweet

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16.Myactivitylevelscanbedescribedas:Active:I’mconstantlyonthegoPurposeful:IprefercompetitivephysicalactivitiesLeisurely:Ilikelow-stress,low-effortrecreation17.Mystaminalevelscanbedescribedas:Touchandgo:IgetwornoutquicklyStrong:I’mabletoperformavarietyofphysicalactivitiesGreat:Ihavefantasticendurance18.Mymoodschange:RapidlySlowlySteadily,ifatall19.Whenformingopinions:IgenerateideasandcanchangemymindonawhimIfindfactsbeforemakingupmymindImakeupmymindquickly,thendon’tchangeit20.Myattentionspanis:ShortLong,andIfocusondetailsLong,andIfocusonthebigpicture

MostlyAsarevata.MostlyBsarepitta.MostlyCsarekapha.

WhatAreBlendedDoshas?Mostpeoplehaveonedominantdosha,butinsomeinstances,youmighthavetwoequaldoshas—called“double,”“dual,”orblendeddoshas—withathirdlesser

energy.Forexample,youmightbevata-pittadominantintermsofyourpersonalityandexercisehabits,butwiththeoccasionalkaphatraitortendency.Sayyouhavelong-lasting,deepfriendships.Ifyou’vegotdoubledoshas,thoseenergiesdon’tnecessarily“blend.”Inotherwords,ifyou’revata-pitta,youwon’thaveonebigcompilationofvataandpittatendenciesrunningallthetime.Instead,you’llfindthatonedoshaismoreprominentthantheother,dependingontheday,thesituation,yourenvironment,orcertaincircumstancesgoingoninyourlife.

Conversely,youcanalsobeonedosha inyourmindand another in your body. For example, you can havevata physical characteristics—tall, lanky, and energeticwithfreneticmotions—butakaphamind-setinhowyouapproachaspectsofyourlife.Sayyou’remorerelaxedorconfidentaboutwork,ratherthanworried,oryou’remorecoolandquiet insocialsituations,rather thanthe lifeoftheparty.

DoubleDoshasThethreetypesofdoubledoshasare:Vata-pittaPitta-kaphaKapha-vata

Vata-PittaReadaboutbothvataandpittadoshastodeterminewhich

traitsresonatemostwithyou.Ifyou’revatainthebody,thenyourphysiquelikelyfollowsthatofatypicalvata-dominantenergy:You’rethin,energetic,andmobileaswellasagreatconversationalistwhoisenergetic,spontaneous,andfunloving.Pittamentaltraitswilladdatouchoffire,evenirritability,alongwithbetterdigestionandcirculation.

Pitta energies in the body will give you a moremedium build with greater muscle tone, complementedbythevatamentalenergiesthatpullyoutowardanxiety,stress,andworry.

Becausevataandpittahavedryingcharacteristics,youneed to focus on a diet that contains moist, oily, andhydrating foods to keep skin, hair, joints, and tissueslubricated. Minimize light, dry, or hot foods whileincorporating sweeter options.Salty, pungent, andbitterflavorsshouldbeavoided.

Vata-pittaenergiescanstay inharmonybetterby theseasons:pacifyingorstabilizingpittainthehotweather,whilereducingvatainthecoolerfallandwintermonths.

Pitta-KaphaReadaboutbothpittaandkaphadoshastodeterminewhichtraitsresonatemostwithyou.Ifkaphadoshaisdominantinthebody,you’lllikelyhaveasturdier,stockierframe,withsomemuscletonethankstopitta

characteristics.Mentally,you’llbemoreambitious,competitive,driven,andsocialthankstopittaenergy,andattimes,evenquickertoanger,judgment,orimpatience.

Ifpittaispresentinthebody,lookforamoremediumbuild with good muscle tone and a more laid-back,easygoing way of being. On the downside, kaphaenergiescanhaveatendencytomakethenormallywork-hard, play-hard pittas lazier and less motivated thanthey’dnormallybe.

Because both energies share thewater elements, thisdouble dosha should focus on foods that are astringentanddrying,ratherthanoily,sweet,ormoist.

Pitta-kaphaenergiescanstayinharmonybetterbytheseasons: pacifying pitta in the hot weather, whilereducing kapha in the cold, damp winter and springmonths.

Kapha-VataReadaboutbothvataandkaphadoshastodeterminewhichtraitsresonatemostwithyou.Thatsaid,thiscombinationisn’toftenseenbecausethesetwoenergiestendtobedirectoppositesinmanyways.Thinkabouttheenergeticandmobilenatureofthebutterfly-likevataenergycombinedwiththeslower,moresedentarytortoise-likekaphanature.

If you’re vata-predominant in the body, you’ll likely

have the thinner frame combined with the chilled-out,peaceful demeanor of the kapha energy. However, akapha-predominant body type lends itself to a largerframewithpotential forweightgain,combinedwith themore energetic, creative, and enthusiastic love of lifefromthevatadosha.

Intermsofdiet,kapha-vatasshouldseekwarmfoodsbecausefireisamissingelementintheirconstitution,andthey’re often imbalanced by cold foods, cold weather,over-or under-eating, and fasting. Because the vataenergy causes you to eat fastwhile kapha tends towardemotionaleating,you’llfindthisdualdoshatendstorelyonconveniencefoods,likeempty-caloriejunkfoods.

HowtoBringYourDoshaintoBalanceThehealthofyourmind,body,andspiritbecomescompromisedwhenanyofthedoshasbecomeimbalanced,i.e.,excessiveoraggravated,whichiswhyit’scriticaltokeepthemincheck.Theseimbalancesusuallyoccurbecauseofanumberoflifestylefactors,rangingfromyourenvironmenttoyourrelationshipstoyourdietandexerciseregimen.

The first step in bringing your dosha into balance isidentifying your dosha type. Learn to recognize typicalcausesandsymptomsofimbalanceforyourdosha.That

way,when life becomes overwhelming, you’re quick tospot the issues and start the remedies thatwillwork foryourdoshatype.

HotVersusColdFoodsInAyurveda,foods,drinks,spices,andherbsaredeemedeitherhotorcold,meaningthattheycreateheatinyourbodywhenyouconsumethemorcoolingeffects.Thiscanrefertotemperature—forexample,colddrinkslikesmoothiesarecoolingwhilehotdrinkslikecoffeearewarming—oritcanrefertotheeffectstheyproduceinyourbody.Cayenne,forinstance,isspicyandstimulatingandthereforedialsuptheheatinyourbody.Theflavor,scent,andotherpropertiesofmint,ontheotherhand,inherentlycoolyourbody.Thesepropertiescanbeusedtonaturallybalancetheenergiesinyourbody.Sayyou’reapittawhotendstorunhot;you’llwantnaturallycoolingfoodswhenoutofbalance.

WarmUpVataImbalancesExcessstressusuallythrowsthevataenergyoutofwhack,makingyoufeeloutofcontrol,worried,anxious,andrestless.Youmayskipmealsandstarttoloseweight.Tobringthisdoshabackintobalance,it’scriticaltopacify(orstabilize)throughfoodsthatmitigatetheexcess.Becausevataenergyisnaturallylight,dry,airy,andcool(thinkabouttheairybutterfly),choosefoodsthatareheavier,oilier,denser,andwarmertoachieveharmony.Whilevatasnaturallygravitatetowardpungent,

bitter,andastringentfoods,thosearetheonesyoushouldavoidifimbalanced.Instead,optforsweet,salty,orsourfoodstopacifyyoursystemandkeepitgrounded,uplifted,andconfident.

CoolDownPittaImbalancesPittaimbalancesareoftenvisiblefirstintheskinwithinflammation,redness,itchypatches,orhotflushes,orwithinflammatoryphysicalandmentalissueslikeinfection,fever,anger,orulcers.Tobringthisdoshabackintobalance,it’scriticaltopacify(orstabilize)throughfoodsthatmitigatetheexcessfire.Becausepittaenergyisnaturallyhotandintense(thinkaboutthefierytiger),choosefoodsthatarecooler,lighter,fresher,andmorerefreshingtoachieveharmony.Whilepittasnaturallygravitatetowardspicy,salty,pungent,orsouroptionsthatincreaseheatandinflammation,thosearetheonesyoushouldavoidifimbalanced.Instead,optforsweet,bitter,orastringentfoodstopacifyyoursystemandkeepyoucoolandcalm.Avoidcoffee,tea,chocolate,yogurt,animalproducts,andalcohol.

EvenOutKaphaImbalancesKaphaenergiesnaturallyincreaseduringcold-weathermonths,whichimpactshowweeat,howmuchactivityweget,andourmood,whichcontributestocolds,flu,

andincreasedphlegm.Tobringkaphabackintobalance,it’scriticaltopacify(orstabilize)throughfoodsthatmitigatetheexcesssluggishnessorapathy.Becausekaphaenergyisnaturallyslow,calm,andsensitive(thinkaboutthepeacefultortoise),choosefoodsthatarehotter,lighter,drier,andmorestimulatingtoachieveharmony.Whilekaphasnaturallygravitatetowardsweet,salty,orsouroptions,thosearetheonesyoushouldavoidifimbalanced.Instead,optforpungent,bitter,orastringentfoodstopacifyyoursystem,includingheatingspiceslikepeppers,ginger,cinnamon,cumin,andchiliesorlight,dry,andwarmfoods.Avoidcoolmealsordrinks,junkfoods,carbonateddrinks,redmeat,orhighlyprocessedoptions.

UnderstandingtheFoodGroupsAyurvedabreaksupfood,medicine,andpeopleintothreegunas:TamasicRajasicSattvicTheyareassociatedwithadominantnature,specificcharacteristics,anduniquequalities.Thesegunasaresometimesreferredtoasminddoshas.Whileyouhaveallthreegunaspresentinyourpersonalityandwaysofbeing,onecanbecomemoredominantthantheotherdependingondiet,lifestyle,circumstances,andmore.

TamasicTamasiccharacteristicstendtobelaziness,insensitivity,ignorance,ordeceit.Thisincludesdry,distasteful,unpalatable,ortaintedfoods,suchasthosethatarehighlyprocessed,canned,outdated,frozen,orincompatible(e.g.,fishanddairy).Alcohol,redmeat,eggs,andfishfallintothiscategory.

Tamasic foods are said to be the basis of loweredconsciousness—doubt, ignorance, negativity, andpessimism.

RajasicRajasiccharacteristicstendtobematerialism,afocusoninstantorsensoryindulgence,greed,passion,andspontaneity.Thiscategoryincludessalty,pungent,hot,dry,sour,andbitterfoods,suchasdeep-friedvegetablesorstimulatingspices.Overeatingalsoincreasesraja.

Rajasic foods are said to be the basis of movement,motion,pain,andenergy.

SattvicSattviccharacteristicstendtobegentleness,sensitivity,patience,kindness,andtolerance.Thisincludesjuicy,sweet,light,flavorful,andenergy-producingfoodslikefreshfruitsandvegetables,herbs,beans,spices,grains,nuts,andcompatiblefoods.

Because themind and body are so intricately linked,focusing on or increasing consumption of certain gunaactivitiesorfoodsoveranothercancreate imbalances inthemind that lead to excesses in the body. Later thoseimbalances can cause disease or other health issues.Similarly, imbalances in your dosha can impact yourmind.

To maximize health in today’s modern world, yourgoalistoeatasmanysattvicfoodsaspossibletoincreasethat guna, supplemented with rajasic foods. Tamasicfoods should be avoided as much as possible. Sattvicfoodsaresaidtobethebasisofelevatedconsciousness.

UnderstandingtheSixTastesTheAyurvedicdietincludessixdistincttastesthatenergeticallyimpactyourmindandbody,dependingonyourdoshatype:AstringentBitterPungentSaltySourSweetEachtasteeitheraggravatesaparticulardoshaorpacifiesit.OneoftheAyurvedicprinciplessays:“Likeenergiescreatelikeenergies.”Therefore,ifyou’vegotanexcessofacertaintypeofenergy,say,thefierypitta,thenyou’llaggravateorincreasethatexcessbyaddingpungent,sour,salty,orotherheat-inducingflavorsandingredients.Conversely,sweet,bitter,orastringenttastesdecreaseexcesspittaenergyandbringyoursystemback

intobalance.

Ayurveda recommends eating all six tastes at everymeal to ensure that not only is your dosha energybalanced and satisfied, but you’re also maximizingvitamins, nutrients, and minerals from a well-roundeddiet.You’llseethisprincipleinIndiancooking,withitsvariety of spices, pastes, and chutneys present at everydinner. Remember that most foods, spices, and herbscontainmorethanonetaste.Forinstance,turmericcanbeastringent,bitter,andsweet;orangesaresourandsweet;andapplescanbeastringentandsweet.

BalancingtheTastesVata=sweet,sour,saltyPitta=sweet,bitter,astringentKapha=pungent,bitter,astringent

GuidelinesandFoodSourcesForafullybalancedmeal,trytoincorporateasmanyofthesixtastesaspossible.Addmoreorlessofaparticulartastedependingonyourdoshaand/orimbalances.

Astringent

Usethistobalancekaphaandpittabecauseitreducesinflammation.Toomuchcanthrowvataoutofwhack.Astringentfoodsincludeasparagus,lentils,cauliflower,pomegranates,grapes,greenapples,andbeansbecauseoftheirtannins.

BitterUsethistobalancekaphaandpittabecauseitdetoxifiesyourorgans,cells,andsystems.Toomuchcanthrowvataenergiesoutofsortsandcausedigestivedistress.Bitterfoodsincludebroccoli,beets,celery,sprouts,leafygreenslikekale,andgreenandyellowvegetablesbecauseoftheiralkaloidorglycosidecontent.

PungentUsethistobalancekaphabecauseitstimulatessweatglandsandclearsyoursinuses.Toomuchcanthrowpittaandvataenergiesoutofsorts.Pungentfoodsincludecayenne,cloves,blackpepper,ginger,chilies,mustard,onions,andgarlicbecauseoftheiressentialoils.

SaltyUsethistobalancevatabecauseitstimulatesyourappetiteandenhancesflavorsinyourfoods.Toomuchcanthrowpittaandkaphaenergiesoutofsorts.Saltyfoodsincludesoysauce,fish,fishsauce,salt,andsalted

orcuredmeatsbecauseoftheirhighquantityofmineralsalts.

SourUsethistobalancevatabecauseitstimulatesyourappetiteandeasesdigestion.Toomuchcanthrowpittaandkaphaenergiesoutofsorts.Sourfoodsincludepickledoptions,vinegars,tomatoes,alcohol,saladdressings,citrus,andberriesbecauseoftheirnaturalacidity.

SweetUsethistobalancevataandpittabecauseofitssoothing,satisfyingeffectonyourbodyandemotions.Watchhowmuchyouconsume,orfocusprimarilyonwholefruits,becausetoomuchleadstoweightgainandcanexacerbatethekaphadosha.Sweetfoodsincludehoney,rice,bread,grains,pasta,chicken,meat,dairy,sugar,andmolassesbecauseoftheirfat,protein,andcarbohydratecontents.

2BEVERAGES

___________Cardamom-MintWaterClove-FennelRosewaterGinger-BasilFizzyWaterSaffron-LemonSweetTea

Cumin-CilantroTeawithRosePetalsSpicyTurmeric-PepperTeaCinnamon-AlmondChai

SpicedHoneyChaiwithStarAniseVanillaCocoaChaiMintedMangoLassi

CARDAMOM-MINTWATERPREPTIME:5MINUTES/COOKTIME:5TO10MINUTES

Cardamomisconsideredtridoshic,whichmeansit’sgreatforbalancingalldoshatypes.Feelfreetoadjustthisrecipebyaddingspicesthatsupportyourparticulardosha.Prepareandsipthroughouttheday.

8cupswater1handfulmint½cupfennelseeds½cupcardamomseeds

1.Inalargepot,boilthewater.

2.Addthemint,fennelseeds,andcardamomseeds,andturnofftheheat.

3.Steepasthewatercools.

4.Enjoyatroomtemperature.

VATA

1

SERVING

SEASONS:FALL/WINTER

TASTES:PUNGENT,SWEET

Vatascanaddcinnamonsticksformoredigestiveaid.

Pittascanaddmorefennelandminttoaidincooling.Drinkatroomtemperatureorslightlychilled,nothot.

Kaphascanaddgingerorlemonzestformoreupliftingflavor.

Tip:Strainoffthespicesforlighterflavororleaveinasyousipthroughoutthedayforstrongerflavor.

CLOVE-FENNELROSEWATERPREPTIME:5MINUTES/COOKTIME:5TO10MINUTES

Cloves,fennel,androsepetalsareexcellentforcoolingthefierypropertiesofthepittadosha.Thesweetrosepetalandspicyredclovescentsswirltogethertocreateanintoxicatingaroma.Prepareandsipthroughouttheday.

8cupswater1handfulrosepetals½cupfennelseeds¼cupredcloves

1.Inamediumpot,boilthewater.

2.Addtherosepetals,fennelseeds,andredcloves,andturnofftheheat.

3.Steepasthewatercools.

4.Enjoyatroomtemperature.

PITTA

1SERVING

SEASONS:ALLSEASONS,ESPECIALLYSUMMER

TASTES:BITTER,SWEET,ASTRINGENT

Vatascansubstitutemintandcinnamonsticksformoredigestiveaidandaddhoney.

Pittascanaddmoreofanyofthespicestoaidincooling.Besuretodrinkatroomtemperatureorslightlychilled,nothot.

Kaphascanaddgingerorlemonzestformoreupliftingflavorandhoneytosweeten.

MindfulnessTip:Activateallyoursenseswhenyoueat.Noticethebright,vibrantcolorsinyoursalad,inhalethearomasofthedifferentfoodsonyourplate,listentothecrunchasyoucutintoacrispyvegetable,feelthetexturesofingredientsasyouchew,andnoticethedifferentflavorsonyourtongue.

GINGER-BASILFIZZYWATERPREPTIME:5MINUTES

Lemon,ginger,andbasilaregreatforrejuvenatingandupliftingthemind,body,andspirit,particularlywhenpairedwithaneffervescentsparklingwater.Ginger-BasilFizzyWateralsomakesarefreshingalternativetosugar-packedlemon-limesodaorgingerale.

1(2-inch)gingerknob,peeledJuiceof1lemon⅛to¼cuprawhoney,dependingonyourtastes8cupssparklingwater

(canuseflavored)Freshbasilsprigs,forgarnish

1.Inablender,blendtheginger,lemonjuice,andhoneyuntilwellcombined.

2.Pourafewtablespoonsofthemixtureintoaglass,thenfilltheglasswiththesparklingwater.

3.Addmoremixturetotaste,garnishwiththebasil,andenjoy.

KAPHA

1SERVING

SEASONS:ALLSEASONS,ESPECIALLYSPRING

TASTES:ASTRINGENT,PUNGENT,SOUR,SWEET

Vatascangarnishwithmintformoresupportandusestillwater,ratherthan

sparkling.

Pittasshouldhalvetheamountofgingerandhoney,garnishwithmint,andalternatebetweensparklingwaterandflat.

Kaphascanaddgingerorlemonzestformoreupliftingflavor.

AyurvedicLifestyleTip:Avoideatingfishwithmilkoryogurt,whichcreatestoxinsinthebody,accordingtoAyurvedicprinciples.

SAFFRON-LEMONSWEETTEAPREPTIME:3MINUTES/COOKTIME:10MINUTES

Thisisanicetwistonthewarmlemonwatermanydetoxesorcleansesadviseasawaytostartyourday.Extraspicesgivethisteamoredepthandprovideadditionaldoshabalance.

5cupswater1tablespooncardamomseeds¼teaspoonsaffron1tablespoonfennelseedsZestof1lemon1tablespoonrawhoney

1.Inamediumpot,boilthewater,cardamomseeds,saffron,fennelseeds,andlemonzestfor5minutes.

2.Removefromtheheatandletstandforanother5minutes.

3.Stirinthehoneyandserve.

VATA

2–4SERVINGS

SEASONS:AUTUMN/WINTER


Vatascanaddmoreofanyofthespicesformoresupport.

Pittasshouldhalveoromitthehoney.Freshlemonshouldbeusedsparingly,soconsiderhalvingthezest.

Kaphascanaddgingerformoreupliftingflavorandgolighteronthehoney.

TimesavingTip:Investinalabelmakeranduseittomarkstorageboxes,incabinettrays,andshelvingbins.Nexttimeyou’rehuntingforabandage,extensioncord,orrarelyusedkitchengadget,you’llknowexactlywheretolook.

CUMIN-CILANTROTEAWITHROSEPETALSPREPTIME:3MINUTES/COOKTIME:10MINUTES

Pittadoshaswilllovethecalmingnatureofthisflavorfultea.Whilethespicesbelowaretridoshic,youcanvarytherecipebyaddingspicesandherbsthattargetyourparticularenergies.

5cupswater3tablespoonscuminseeds3or4rosepetals¼cupfreshcilantroleaves1.Inamediumpot,boilthewater,cuminseeds,

rosepetals,andcilantrofor5minutes.


3.Straintheteaintocupsandserve.

PITTA

2–4SERVINGS

SEASON:SUMMER

TASTES:ASTRINGENT,BITTER,PUNGENT,SOUR,SWEET

Vatascanaddmoreofanyofthespicesformoresupport.

Pittascanincreaseanyoftheingredientsasdesired.

Kaphascanomittherosepetalsandaddgingerandclovesformoreupliftingflavorandhoneyforsweetness.

MindfulnessTip:Stopeatingwellbeforeyou’refull.Ittakes20minutestodigestfood,sobemindfulofyourpace.Themoreslowlyyoueat,themoreeasilyyouwillbeabletodiscernwhenyou’retrulysatisfied.

SPICYTURMERIC-PEPPERTEAPREPTIME:8MINUTES/COOKTIME:10MINUTES

Althoughdecaffeinated,thiszestyteamakesafantasticalternativetoyourmorningcoffee,thankstoatrifectaofzestywarmingspices:ginger,blackpeppercorns,andcloves.Makeanotherbatchintheafternoonforamiddaypick-me-upforthemind,body,andspirit.

5cupswater1(2-inch)gingerknob,peeled1tablespooncardamomseeds1tablespoon

blackpeppercorns¼teaspoonsaffron1teaspoonturmeric2tablespoonscloves1tablespoonrawhoney

1.Inamediumpot,boilthewater,ginger,cardamomseeds,peppercorns,saffron,turmeric,andclovesfor5minutes.



KAPHA

2–4SERVINGS

SEASONS:LATEWINTER/SPRING


Vatascansubstitutemintforthesaffron.

Pittascansubstitutefennel,peppermint,andstaranisefortheginger,blackpeppercorn,andcloves.

Kaphascanincreasethegingerformoreupliftingflavorandgolighteronthehoney.

AyurvedicLifestyleTip:Moisturizeyourbodyusingoils,suchasolive,coconut,ormustardseed,insteadoflotion.Massagingtheoilintoyourskinrejuvenatesmuscles,increasescirculation,reducesfatigue,andincreaseshydration.

CINNAMON-ALMONDCHAIPREPTIME:8MINUTES/COOKTIME:10MINUTES

Almondmilkworksbeautifullyinthistwistontraditionaldairy-basedchai.Withallthewarm,deliciousspices,youwon’ttastethedifference.It’salsoeasiertodigestwithoutthedairy.

4cupswater6cardamompods,crushed4cloves3staranisepods2cinnamonsticks1(1-inch)gingerknobPinchsalt1cupalmondmilk1teaspoonrawhoney

1.Inamediumpot,boilthewater,cardamom,cloves,staranise,cinnamon,ginger,andsaltfor5minutes.


3.Stirinthealmondmilkandhoney.

4.Strainthechaiintoacupandenjoy.

VATA

1SERVING

SEASON:FALL

TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY,SOUR,SWEET

Vatascanaddfennelformoredigestivesupportandusecow’smilk.

Pittascansubstitutefennelandpeppermintforthegingerandclovesandcanomitorreducethehoney.Theycanalsosubstitutehemp,rice,orsoymilkforthealmondmilk.

Kaphascangolighteronthehoney.

TimesavingTip:Premeasuretheingredientsinyourmealstostreamlinecooking.Thispreventsyoufromgettingsidetrackedwhilepreparingfood,overlookingormismeasuringingredients,orbecomingstressed.Allthisequalslesstimeslavingoverthestoveandmoretimeenjoyingwhatyou’vemade.

SPICEDHONEYCHAIWITHSTARANISEPREPTIME:8MINUTES/COOKTIME:10MINUTES

Forlazywinterdaysorcool,dampspringmornings,warmupwiththisinvigoratingcomfortfoodinacup.It’sgotallthekickakaphaneedstogetupandmovingonidle,cold-weathermornings.

4cupswater6cardamompods,crushed4cloves3staranisepods2cinnamonsticks1(1-inch)gingerknob1tablespoonfennelseeds1teaspoonblacktea1cupalmondmilk1teaspoonrawhoney

1.Inamediumpot,boilthewater,cardamom,cloves,staranise,cinnamon,ginger,fennelseeds,andblackteafor5minutes.


3.Stirinthealmondmilkandhoney.


KAPHA

1SERVING

SEASONS:WINTER/EARLYSPRING


Vatascanaddfreshmintformoredigestivesupportandomittheblacktea.

Pittascanomitorreducetheblacktea,staranise,ginger,andhoney.Instead,trysaffron,peppermint,orfreshbasil.Theyshouldalsosubstitutehemp,rice,coconut,orsoymilkforthealmondmilk.

Kaphascangolighteronthehoney.

MindfulnessTip:Smellyourfoodasit’scookingandwhileyoueattokeepyourselfinthemoment.Plus,aromaticandflavorfulscentscantrickyourbrainintothinkingyou’vealreadyeaten,soyouultimatelyfeelfullersoonerandeatlessthisway.

VANILLACOCOACHAIPREPTIME:8MINUTES/COOKTIME:10MINUTES

Vanilla,cocoa,andcoconutmakethissweetsummertimetreatawonderfulcoolantforthepittaenergies.Servethischaiwarm,notscaldinghot,toavoidheatingthebodyandfuelingthepittanature.

4cupswater6cardamompods,crushed1or2vanillabeans1cinnamonstick1tablespoonfennelseeds1cupcoconut,rice,soy,orhempmilk3tablespoonscacaonibs

1.Inamediumpot,boilthewater,cardamom,vanilla,cinnamon,andfennelseedsfor5minutes.


3.Stirinthecoconutmilkandcacaonibs.


PITTA

1SERVING

SEASON:SUMMER

TASTES:BITTER,PUNGENT,SWEET

Vatascansubstitutealmondmilkforthecoconutmilk.

Pittascanaddatouchofmaplesyruptosweeten.

Kaphascansubstitutealmondmilkforthecoconutmilkandaddatouchofrawhoneytosweeten.

AyurvedicLifestyleTip:Boosthydration,preventhairloss,andreinvigorateyourmoodwithanoilmassageforyourhairandscalp.Rubolive,coconut,ormustardseedoilsintoyourhairandscalpfortwotothreeminutes,thenleaveinovernightforultraconditioning.

MINTEDMANGOLASSIPREPTIME:3MINUTES

Thisdigestifmakestheperfectendingtoameal,aneasylightbreakfast,oraquickmiddaypick-me-up.Whileplainyogurtisn’trecommendedforkaphaandpittadoshas,almondandcoconutmilksorsoyyogurtareidealalternatives.

1mango,peeledandpitted1cupplainorsoyyogurt3cupswater1handfulfreshmint

1.Inablender,blendthemango,yogurt,water,andmintuntilsmooth.

2.Pourinto2glassesandserve.

VATAPITTAKAPHA

2SERVINGS

SEASONS:ALLSEASONS

TASTES:PUNGENT,SOUR,SWEET

Vatascanaddatouchofseasalt.

Pittascansubstitutesoyyogurtorcoconutmilkforyogurtandaddapinchofsaffron,rosewater,orfennel.

Kaphascansubstitutesoyyogurtandaddgratedginger,redchiliflakes,or

blackpeppercorns.

TimesavingTip:Thereshouldbeoneplacethatholdsyourcalendar,whetherit’sanold-schoolplannerorschedulerorahigh-techtablet,smartphone,orcomputer.

3BALANCEDBREAKFASTS

___________SpicedOatmealwithAlmondsandFlaxseedRoastedCoconut-SesameOatswithCherries

Vanilla-AlmondCreamofWheatwithMangoesTahini-HoneyPuffswithCinnamonPearsWarmHazelnutGranolawithYogurt

Pistachio-BananaPancakeswithCardamomBlueberry-LemonCorncakeswithHoney

HerbedFrittatawithSpringPeasandArugulaEggWhiteScramblewithMushrooms,Asparagus,and

CilantroOrange-DateBreakfastSmoothie

Almond-DatePowerShakeWatermelon-MintPowerBreakfastStrawberry-PeachMorningShake

PomegranateDetoxSmoothiewithSunflowerandGinger

StewedAppleswithGingerandClove

SPICEDOATMEALWITHALMONDSANDFLAXSEEDPREPTIME:2MINUTES/COOKTIME:13MINUTES

Warmstovetopoatmealistheperfectwake-me-upbreakfastforheat-seekingvatatypes.Althoughthisrecipeisidealforfallandwinter,vatascanmakethisyear-roundbyupdatingitwithfreshfarmers’marketfruitsthatsupportthisdosha.

1cupoats3cupscow’smilk(or1:1ratioofwaterandmilk)½teaspoonground

cardamom½teaspoongroundcinnamon½teaspoongroundginger1banana,sliced1tablespoonchoppedalmonds2teaspoonsflaxseedHoney,forsweetening

1.Inasmallsaucepan,bringtheoats,milk,cardamom,cinnamon,andgingertoaboil.Simmerfor4to5minutes.

2.Addthebananaandthealmonds.

3.Simmerforanadditional4to5minutes,untilthefruitandthemilkareabsorbed.

4.Removefromtheheatandtopwiththeflaxseed.

5.Addthehoneytosweetenasdesiredandserve.

VATA

2SERVINGS

SEASONS:ALLSEASONS

TASTES:ASTRINGENT,PUNGENT,SWEET


Pittascansubstitutealmondmilkforcow’smilkaswellascreamofwheatfortheoatmealand/oraddpitta-balancingfruitlikefigs,mangoes,raisins,orprunes.Theyshouldalsoomitthegingerandgoeasyonthehoney.

Kaphascansubstitutebuckwheatsoakedovernightinalmondmilkandaddmoreginger.

MindfulnessTip:Whenyou’restressed,inhaletothecountofthreeandexhaletothecountofsix.Noticeyourbreath,theexpansionofyourlungs,andthesoundofairtravelingintoyourbody.Thiskeepsyoupresentwhilecalmingyouatthesametime.

ROASTEDCOCONUT-SESAMEOATSWITHCHERRIESPREPTIME:3MINUTES/COOKTIME:20MINUTES

Pittaslovethestimulating,satisfying,nourishingpropertiesofoatmeal—theperfectstarttoademanding,competitiveday.Thewarmtemperaturescanbeaggravatingtothepittaenergy,sointhesummer,servethiscoolorroomtemperatureratherthanstraightfromthestove.

1cupoats3cupsalmondmilk½cupunsweetenedcoconutflakes¼cupsesameseeds1cupcherries,halvedandpitted1.Inasmallsaucepan,bringtheoatsand

almondmilktoaboil.

2.Turndowntheheatandsimmeruntilthealmondmilkisabsorbedintotheoats,about15minutes.

3.Inasmallskilletovermediumheat,drytoastthecoconutflakesandsesameseedsuntiltheybrown,about1to2minutes.

4.Removefromtheheat.

5.Whentheoatmealisfinished,topwiththecoconut,sesameseeds,andcherriesandserve.

PITTA

2SERVINGS

SEASON:SUMMER

TASTES:ASTRINGENT,BITTER,SALTY,SOUR,SWEET

Vatascansubstituteheavierfruitslikefigsordatesforthecherries.

Pittascanaddextracoconutflakesorcherries.

Kaphascanswitchoutthecoconutflakesforcacaonibs,berries,orhoney.

AyurvedicLifestyleTip:ConsistentdailyexerciseisfundamentaltoanAyurvediclifestyletowardoffdisease,improveimmunity,balancemood,combatstress,andincreaseflexibilityandmobility.Yogaisoneoption,butwalking,strengthtraining,andothercardiovascularandmuscleconditioningworkoutscount,too.

VANILLA-ALMONDCREAMOFWHEATWITHMANGOESPREPTIME:2MINUTES/COOKTIME:6MINUTES

Whenoutsidetemperaturesbeginsoaring,pittapersonalitiescangetequallyheated.Trybalancingthosestrongemotionswithfoodthat’snourishingtoyourhunger,nurturingtoanymercurialemotions,andsoothingtoyourinternaldemands.

1½cupsalmondmilk2tablespoonsvanillaextract2tablespoonsmaplesyrup2cupscreamofwheat2tablespoonschiaseeds1tablespoongroundcinnamon1mango,peeled,pitted,anddiced1.Inamediumsaucepanovermedium

heat,bringthealmondmilk,vanilla,andmaplesyruptoaboil.

2.Reducetheheattolowandaddthecreamofwheat.

3.Simmeruntilthickened,about2to3minutes.

4.Sprinklewiththechiaseeds,cinnamon,andmangoandserve.

PITTA

2–4SERVINGS

SEASON:SUMMER

TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY,SWEET

Vatascansubstitutecow’smilkinplaceofalmondmilkformoreprotein.

Pittascanaddmoremangoesorcinnamon.

Kaphascanaddmolassesorhoneytosweeten.

TimesavingTip:Squeezelemons,limes,ororangesintoyouricecubetraysandfreeze.Oncefrozen,transferthemtoaplasticbagforstorage,andyou’vegotready-to-use,one-tablespoonservingsofcitrus.Simplytossthemintorecipesasyouneedthem.

TAHINI-HONEYPUFFSWITHCINNAMONPEARSPREPTIME:3MINUTES/COOKTIME:3MINUTES

Pungent,sticky,warm,andstick-to-your-ribshearty,thisbreakfastsoothes,stimulatesenergy,andkick-startsstamina—allinonebowl.Playaroundwiththemilkoptionsdependingonyourdoshatype,andchangeupthefruitsdependingonwhat’savailablenearyou.

2cupsalmondorricemilk1pear,peeled,cored,andsliced1tablespoongroundcinnamon2tablespoonstahini1tablespoonrawhoney2cupspuffedricecereal

1.Inasmallsaucepanovermediumheat,heatthealmondmilk.

2.Inasmallbowl,dustthepearsliceswiththecinnamonandsetaside.

3.Whenthemilkiswarm,addthetahiniandhoneytothemilkandstirtocombine.

4.Inamediumbowl,pourthemixtureoverthecereal.

5.Topwiththecinnamon-dustedpearsandenjoy.

KAPHA

1SERVING

SEASON:SPRING


Vatascansubstitutemangoesorapricotsforthepears.

Pittascanomitorreducethehoney.

Kaphascanaddfreshgratedgingerforevenmoresupport.

MindfulnessTip:Doyouhaveasongthatinstantlyputsasmileonyourfaceoraspringinyourstep?Ifso,keepitonstandby.Whenthingsgethecticatworkorhome,cueupyoursongandsingalong.Thiswillgetyououtofthefunkandbacktothepresent.

WARMHAZELNUTGRANOLAWITHYOGURTPREPTIME:10MINUTES/COOKTIME:15MINUTES

Homemadegranolaiseasierthanyoumightthink,anditisidealforallthreedoshasbecauseitcanbecustomizedtoyourtastepreferences,energyneeds,andseason.Vatasneedtoavoidaddingdriedfruit,butmostotherfruitsandspicesworkwell.

1⅔cupsoats¼cupalmondmilk1½tablespoonsmaplesyrup1½tablespoonsflaxseed1tablespooncoconut,almond,oroliveoil1teaspoongroundcardamom1teaspoongroundcinnamon¼cupchoppedhazelnuts¼cupchoppedfreshdatesorfigs(notdried)2cupsplainyogurt

1.Preheattheovento400°F.

2.Inamediumbowl,stirtogethertheoats,almondmilk,maplesyrup,flaxseed,oil,cardamom,cinnamon,hazelnuts,anddatesuntilwellcombined.

3.Onabakingsheet,spreadthemixtureandbakeuntilgolden,about15to20minutes.

4.Servewarmwiththeyogurt.

VATA

2–4SERVINGS

SEASON:FALL



Pittascansubstitutepumpkinseedsforthehazelnutsandsoymilkinsteadoftheyogurt.Serveroomtemperatureratherthanhotfromtheoven.

Kaphascanadddriedfruitandservewithsoymilkinsteadoftheyogurt.

PISTACHIO-BANANAPANCAKESWITHCARDAMOMPREPTIME:5MINUTES/COOKTIME:10MINUTES

Heavy,sweet,andsuretosticktoyourribs,thishealthypancakerecipegivesvatatypesalltheenergytheyneedtostarttheday.Cardamomistridoshic,andtheflourscaneasilybesubstitutedtoaccommodatetheotherdoshas.

1teaspoonbakingpowder½teaspoongroundcardamom½teaspoongroundginger½teaspoongroundcinnamon½teaspoongroundnutmeg1cupchoppedpistachios2tablespoonsbrownsugar2cupsspeltflour1banana1teaspoonvanillaextract2cupslow-fatmilk2tablespoonsbutter,melted2tablespoonsbutterorcoconutoilforcookingMolasses,fortopping

1.Inasmallbowl,mixthebakingpowder,cardamom,ginger,cinnamon,nutmeg,pistachios,brownsugar,andflour.

2.Inamediumbowl,mashthebanana,thenmixinthevanilla,milk,andbutter.

3.Whiskuntilwellblended.

4.Addthedryingredientstothewetandstirtocombine.

5.Inagriddleovermediumheat,meltthebutterorcoconutoil.

6.Ladle⅛to¼cupofthebatterontothegriddleandcookuntilonesideisbrown,about2minutes(thebatterwillbubble).Then,useaspatulatoflip.

7.Cooktheothersideforanother2minutes,oruntilbrown.

8.Usingthespatula,movethepancaketoaplate.

9.Repeatwiththeremainingbatter.

10.Servewiththemolasses.

VATA

2–4SERVINGS

SEASONS:FALL/WINTER

TASTES:ASTRINGENT,PUNGENT,SALTY,SWEET

Vatascanaddlemonzestandsalt.

Pittascanswitchthespeltflourtobarley,oat,orwheatflourandaddalmondsanddates.Theycanalsousecoconutoilinsteadofbutterandomitthewarmingspiceslikeginger,cinnamon,andnutmeg.Wateroralmondmilkcanbeusedinsteadofthelow-fatmilk.

Kaphascanswitchthespeltflourtocornorbuckwheatflouraswellasaddberriesandblackpepperforanenergyboost.Theycanalsousealmondoilinsteadofbutter,andwateroralmondmilkcanbeusedinsteadofthelow-fatmilk.

MindfulnessTip:Thinkabouttimeswhenyounormallyzoneout,likewalkingthedog,brushingyourhair,ordoingthedishes.Nexttimeyoudo

thatactivity,noticewhatyoufeel,see,hear,orsmellinthemoment.Walkingthedog,youfeelyourfeetinyourshoesoryourhandonaleash,yousmellthefreshair,youheartrafficdrivingbyorthebreathofyourdogassheruns.Stayingalerttoyourexperienceasithappenskeepsyouinthemoment.

BLUEBERRY-LEMONCORNCAKESWITHHONEYPREPTIME:8MINUTES/COOKTIME:5MINUTES

Kaphaslovetheircomfortfood.Tostaybalanced,youhavetoincorporatesomeingredientsthatinspire,excite,andmotivateyourmind,body,andspirit.Thisisespeciallytrueduringthelatewinterandearlyspringmonths,notoriousforcold,dampweather.

3eggs1cupbuttermilkorgoat’smilk1cupcornmeal1cupcornflourZestof1lemon¼teaspoonsalt½teaspoonbakingsoda1½teaspoonsbakingpowder2tablespoonsbrownsugar1cupblueberries2tablespoonscoconutoilMolassesorhoney,forsweetening1.Inasmallbowl,whisktheeggswith

thebuttermilk.

2.Inamediumbowl,mixtogetherthecornmeal,cornflour,lemonzest,salt,bakingsoda,bakingpowder,andsugar.

3.Addtheegg-buttermilkmixtureintothedryingredientsandstirgently.Addtheblueberries.

4.Inalargeskilletovermediumheat,heatthecoconutoil.Whenhot,spoon¼-cupdollopsofbatterintothepanandcookuntilbubblesformonthebatterandthesideisbrowned,about3minutes.

5.Usingaspatula,flipandcookuntiltheothersideisbrowned,about2minutes.

6.Servewithhoneyormolasses.

KAPHA

2–4SERVINGS

SEASON:SPRING

TASTES:ASTRINGENT,PUNGENT,SALTY,SOUR,SWEET

Vatascansubstituteoatflourforthecornflourandusericeorwheatflourinplaceofthecornmealtominimizethecorn.

Pittascansubstitutecherriesfortheblueberriesandomitthelemonzest.


HERBEDFRITTATAWITHSPRINGPEASANDARUGULAPREPTIME:3MINUTES/COOKTIME:12MINUTES

Eggsprovidejustenoughwarmth,heaviness,andfueltosupporttheenergeticvataenergies.Makethishealthierbyaddinganassortmentoffreshfarmers’marketvegetables—cooked,ofcourse.

8eggs½cupshavedParmigiano-Reggianocheese4cupschoppedarugula2cupsspringpeas(canusesugarsnappeasorEnglishpeas,shelled)¾cup

mixedfreshherbs(basil,cilantro,oregano,thyme)SeasaltFreshlygroundblackpepper2tablespoonsbutterorcoconutoil,divided1onion,diced1garlicclove,mincedFreshspringpeasandarugulatogarnish

1.Inasmallbowl,whisktheeggswiththecheese,arugula,peas,andherbs.Seasonwiththesaltandpepper.

2.Inalargepanovermediumheat,melt1tablespoonofbutter.Addtheonionsandgarlic,andcookfor2minutes.

3.Pourintheeggmixtureandcookuntiltheeggsbegintoset,about5to8minutes.

4.Usingaspatula,lifttheeggssotheuncookedpartsflowtothepanandcook

for2minutes.

5.Inasmallerpan,heattheremaining1tablespoonofbutter.

6.Putthesmallerpanoverthelargerpanthat’scookingtheeggsandfliptheeggsintothesmallerpan.

7.Cooktheothersideuntilbrowned,about3minutes.

8.Garnishwithfreshpeasandarugula,ifdesired.

VATA

4–6SERVINGS

SEASON:FALL


Vatascanaddmoreherbsoratouchmoreseasalttofinish.

Pittascanswitchtoeggwhites,omitthecheese,andincorporatemoreastringentherbslikeparsley,saffron,fennelfronds,anddill.

Kaphasshouldeateggssparingly.Ifyouindulge,addagrindofextrablackpepperforsomezing.

EGGWHITESCRAMBLEWITHMUSHROOMS,ASPARAGUS,ANDCILANTROPREPTIME:3MINUTES/COOKTIME:8MINUTES

Thisversatilerecipecontainsingredientsthatareeasytofindallyearround.Besuretomixitupinthesummer—whenfierypittasneedextrasupporttobalancetheheat—withfreshfarmers’marketvegetablesandherbs.

2tablespoonsbutterorcoconutoil½bunchasparagus,trimmedanddiced1cupchoppedmushrooms

1cupfreshcilantro,chopped8eggs,whitesonlySeasaltFreshlygroundblackpepper

1.Inalargeskilletovermediumheat,meltthebutterandaddtheasparagus,mushrooms,andcilantro.

2.Sautéfor2to3minutes.

3.Addtheeggwhitesandscrambleuntilfullycooked,about4to5minutes.

4.Seasonwiththesaltandpepper.

PITTA

4SERVINGS

SEASON:SUMMER


Vatascanaddmorecilantroorsaltorsomebasil,thyme,spinach,tomatoes,oronion.

Pittascanaddmoreastringentherbslikeparsley,saffron,fennelfronds,anddill.

Kaphasshouldeateggssparingly.Ifyouindulge,addanextragrindofblackpepperforsomezing.

AyurvedicLifestyleTip:Home-cookedmealsaremoreconducivetoahealthylifestylebecauseyou’rebetterabletocontrolyouringredientsandcreateapeaceful,calm,enjoyablesettingthatallowsyoutofocusonthemealandyourdinnercompanions.

ORANGE-DATEBREAKFASTSMOOTHIEPREPTIME:5MINUTES

Thesuper-demanding,ultracompetitiveneedacoolingyetpowerfulwaytostartthedaytofueltheirfirewithoutpushingthemoutofbalance.Acoldsmoothieisjustwhatthedoctorordered.

1cupalmondorcoconutmilk1orange,peeled2cupskale6dates,pitted2tablespoonsflaxseed

1.Inablender,blendthealmondmilk,orange,kale,dates,andflaxseeduntilsmooth.

2.Pourintoaglassandenjoy.

PITTA

1SERVING

SEASON:SUMMER


Vatascansubstitutecow’smilkforthealmondorcoconutmilkandabananafortheorange.Warmthemilkonthestovetoppriortoblendingforawarmershake.

Pittascanaddicecubestotheblenderforextracooling.

Kaphasshouldusealmondorricemilkandaddhoneyormaplesyruptosweeten.Warmthealmondorricemilkonthestovetoppriortoblendingforawarmershake.

TimesavingTip:Packyourbags(gym,work,school,ortravel)thenightbeforeyouneedthem.Notonlywillyoustreamlineyourmorning,you’llalsobelesslikelytoforgetsomethingandmorelikelytocreateastress-freea.m.

ALMOND-DATEPOWERSHAKEPREPTIME:3MINUTES/COOKTIME:3MINUTES

Youdon’tneedfancyproteinpowdersorexpensiveingredientstomakeapowershakeathome.Thisrecipegetsitsproteinfrommilkandalmonds,plusanenergyboostfromdatesandbanana.

2cupsskimmilk12pitteddates1banana¼cuprawalmonds

1.Inasmallsaucepanovermediumheat,heatthemilk.

2.Inablender,blendthemilk,dates,banana,andalmondsuntilsmooth.

3.Pourintoglassesandserve.

VATA

2–4SERVINGS

SEASONS:SPRING/SUMMER

TASTES:SALTY,SWEET

Vatascanaddapinchofseasaltorflaxseedformoresupport.

Pittasshouldservethisshakecooloratroomtemperatureandsubstitutealmondorcoconutmilkforthecow’smilk.

Kaphasshouldsubstitutealmondorsoymilkforthecow’smilkplusturmeric,ginger,cinnamon,orotherwarmingspices.

MindfulnessTip:Resistthetemptationtocompareyourselftosomeoneelse,whetherinsuccess,looks,ormaterialpossessions,asdoingsopreventsyoufrombeingabletocelebrateyourownlife.Whenyoufindyourselfnoticingwhatsomeoneelsehasthatyoudon’t,checkinwithyourself.Ifthere’sastepyoucantakerightnowtomoveyourselfclosertoagoal,takeit.Otherwise,takeamomenttocelebrateonethingyouloveaboutyourselftobringyoubacktothemoment.

WATERMELON-MINTPOWERBREAKFASTPREPTIME:5MINUTES

Thisnaturallyprotein-packedsmoothieisultrarefreshing,too,thankstotheadditionofjuicywatermelonandupliftingmintleaves.It’stheperfectkickstartwhenyouneedsomethingfast,easy,andenergizingwithouttheheavinessofatypicalsmoothie.

3cupswatermelon,seededandchopped5or6mintleaves½cupalmondmilk2tablespoonsalmondbutter1to2cupsicecubes

1.Inablender,blendthewatermelon,mint,almondmilk,almondbutter,andicecubesuntilsmooth.


PITTA

1SERVING

SEASON:SUMMER


Vatascansubstitutecow’smilkforthealmondmilkandabananafortheorange.Omittheicecubesandwarmthealmondmilkonthestovetoppriorto

blendingforawarmershake.

Pittascanaddextraicecubestotheblenderformorecooling.

Kaphasshouldusepeaches,berries,ormangoinsteadofthewatermelon.Theyshouldalsousealmondorricemilkandaddhoneyormaplesyruptosweeten.Omittheicecubesandwarmthealmondmilkpriortoblendingforawarmershake.Consideraddingcinnamonorgroundgingerforzest.

AyurvedicLifestyleTip:BoostyourimmunesystemandsidestepfluseasonwithoutahitchbygettingenoughvitaminC.Ayurvedicmedicinerecommendsamalaki,avitaminC-packedherbthatrestoresyourvitality.Lookforitinpowderformathealthfoodstores.

STRAWBERRY-PEACHMORNINGSHAKEPREPTIME:5MINUTES/COOKTIME:3MINUTES

Thiswarmtakeonatypicalsmoothiehasallthesweetnesskaphadoshascravewiththespicesthatwillgetthemupandmoving.Keepthingsinterestingbymixingupthespicesandfruitstomaximizeseasonalityandflavorexcitement.

½cuprice,soy,oralmondmilk½cupfigs,pitted1peach,pitted1cupstrawberries1teaspoonflaxseed⅛teaspoonturmeric⅛teaspoongroundnutmeg⅛teaspoongroundcinnamon1.Inasmallsaucepanovermediumheat,

heatthericemilk.

2.Inablender,blendthemilk,figs,peach,strawberries,flaxseed,turmeric,nutmeg,andcinnamonuntilsmooth.


KAPHA

1SERVING

SEASON:SPRING


Vatascanusecow’smilkformoreprotein.

Pittascansubstitutecherriesforthestrawberriesandavocadoormangoforthepeach.Theyshouldalsousecoldmilk,notwarmed,andconsideraddingicecubestotheblenderforextracoolinginthesummermonths.

Kaphascanaddgingerforevenmoresupport.

TimesavingTip:Whenmakingspiceblends,pastes,orsaladdressings,doubleortripletherecipe,seal,andstoreinthefridgeforusethefollowingweek.Mostrecipeswilllasttwotothreeweeks,dependingontheingredientsandhowwellyousealit.

POMEGRANATEDETOXSMOOTHIEWITHSUNFLOWERANDGINGERPREPTIME:5MINUTES

Thespringandfalltransitionmonthsareagreattimeto“detox”byusingantioxidant-rich,detoxifyingfruitsandspicestokick-startyourmetabolismandgetyourbodyreadyforthenewseason.Thisrecipeisperfecttobalancekaphawhenyouneedthemostsupport.

1apple,coredandsliced1cuppomegranatejuice¼cuppomegranateseeds½cupsunflowerseeds1(1-inch)gingerknob,peeled1teaspooncoconutoil1teaspoonrawhoney⅛teaspoonturmeric⅛teaspoongroundcinnamon⅛teaspoongroundcardamom1.Ina

blender,blendtheapple,pomegranatejuice,pomegranateseeds,sunflowerseeds,ginger,coconutoil,honey,turmeric,cinnamon,andcardamomuntilsmooth.


KAPHA

1SERVING

SEASON:SPRING


Vatascansubstitutemangoesandmangonectarforthepomegranateseedsandthepomegranatejuice.

Pittascansubstitutecherries,avocado,orfigsfortheapple.Theyshouldalsoomitthegingerandconsideraddingicecubestotheblenderforextracoolinginthesummermonths.

Kaphascanaddgingerforevenmoresupport.

AyurvedicLifestyleTip:Whenyouwake(andbeforeyourmorningcupofcoffee),drinkaglassofwarmwaterwiththejuiceof½alemontopreventtoxinbuildupinyoursystem,ridyourdigestivetractofimpurities,andkeepyourenergychannelsflowing.Tootart?Tryateaspoonofhoneyinroom-temperaturewaterinstead.

STEWEDAPPLESWITHGINGERANDCLOVEPREPTIME:5MINUTES/COOKTIME:8MINUTES

Stewedapplesspikedwithmetabolism-boostinggingerandclovesmakeanidealwaytostartthedayinthecoolmonths.They’realsofantasticasanaccompanimenttocornmealpancakes,buckwheat,creamofwheat,oroatmeal.TrythemwiththeBlueberry-LemonCorncakeswithHoney(here).

2tablespoonsalmondorcornoil2or3apples,peeled,cored,andchopped2tablespoonsmincedfreshginger10wholecloves½cupricemilk

1.Inamediumsaucepanovermediumheat,heattheoilandcooktheapplesfor3to4minutes.

2.Addtheginger,cloves,andmilkandcookuntiltheappleissoft,about3to4minutes.

3.Removetheclovesandserve.

KAPHA

2SERVINGS

SEASON:SPRING


Vatascansubstitutepeachesorplumsfortheapples.

Pittascansubstitutemintandcinnamonforthegingerandclove.


MindfulnessTip:Focusonwhatmakesyouhappywhenyoufindyourselfupset.Emotionsarejustyourreactionstoeventsorsituations,oftenonesthataren’thappeningrightnow.Instead,takethatmomenttoremindyourselfofwhatismakingyouhappynow.Isitthefriendyou’rehavingcoffeewith?Yourchildsinginginthenextroom?Thesmellofcoffeebrewinginyourpot?

4BAKEDGOODS

___________NuttyFigGranolaBarswithCacaoNibs

ChewyHoneyApricotBarsSesame-MaplePowerSnacks

Orange-ChocolateZucchiniMuffinsSavoryScallion-PumpkinSeedMuffins

BlackPepperSnackCakeswithLemonZestSun-DriedTomatoandPoppySeedBiscuits

GarlicScallionCornbreadNo-CornCornbreadwithThymeZestyLemon-GingerScones

StovetopGarlic-CorianderNaanwithSeedsFennelChapatiwithSeaSalt

CurriedOnionChapatiFennel-PistachioChapati

NUTTYFIGGRANOLABARSWITHCACAONIBSPREPTIME:10MINUTES/COOKTIME:20MINUTES

Granolabarsdon’thavetobeunhealthy.Thisversioncontainshealthyflours,antioxidant-richspices,andavarietyofnutsandfruits,plustheysatisfyyoursweettooththankstotheadditionofsuperfoodcacaonibs.

½cupoatflour½cupwheatflour1teaspoonbakingpowder½teaspoongroundcinnamon½teaspoongroundcardamom½cupbrownsugar¼teaspoonsalt½teaspoonorangezest¾cupalmondmilk3freshfigs,chopped½cuppistachios,chopped½cupcacaonibs


2.Inamediumbowl,mixtheoatflour,wheatflour,bakingpowder,cinnamon,cardamom,brownsugar,andsalt.

3.Mixintheorangezestandthealmondmilkandstiruntilblended.

4.Addthefigs,pistachios,andcacaonibsandstir.

5.Inagreasedbakingpan,pourinthebatterandbakefor15to20minutes.

6.Cool,cutintobars,andserve.

VATA

4–6SERVINGS

SEASON:FALL


Vatascanaddapinchofsaltandasqueezeoflemonjuice.

Pittascansubstitutewheatandbuckwheatfloursandaddapinchofsaffron.

Kaphascansubstitutespeltandryefloursanddoa1:1combinationofoatstobuckwheat.Theycanalsoaddgratedgingerandadroportwooffreshchilijuiceorapinchofcayenne.

CHEWYHONEYAPRICOTBARSPREPTIME:8MINUTES/COOKTIME:18MINUTES

Vataswilllovethissnackrecipewhentheweatherturnschilly,butit’salsoafantasticgo-tointhesummer,whenapricotsareinseason.Denserfruits,likeapricots,figs,ordates,workbestinlieuofdriedfruitsforvatas.Feelfreetoexperimentifyou’reanotherdosha.

2cupsoats½cupfreshapricots,figs,ordates,chopped½cupchoppedpistachios½cupshreddedcoconut2tablespoonsflaxseed½cupalmondbutter¼cup,plus2tablespoonshoney1tablespooncoconutoil¼teaspoonsalt


2.Inasmallskilletovermediumheat,drytoasttheoatsuntilgoldenbrown,about1to2minutes.

3.Inalargebowl,combinetheoats,apricots,pistachios,coconut,andflaxseed.

4.Inasmallsaucepanovermediumheat,bringthealmondbutter,honey,coconutoil,andsalttoaboilforabout1minute,stirringconstantly.

5.Addtheheatedmixturetotheoatsandstirtocombine.

6.Pressthebatterintoasquarebakingpanandbakeuntilgoldenbrown,about10to12minutes.

7.Cool,cutintosquares,andserve.

VATA

4–6SERVINGS

SEASONS:SUMMER/FALL

TASTES:ASTRINGENT,BITTER,SALTY,SWEET

Vatascanaddapinchofextrasaltandadashofcinnamon.

Pittascansubstitutesunflowerorpumpkinseedsforthepistachiosandhalvethehoney.

Kaphascansubstitute½cupofcacaonibsfortheshreddedcoconutandadd1teaspoonofgroundginger.

SESAME-MAPLEPOWERSNACKSPREPTIME:8MINUTES/COOKTIME:20MINUTES

Whyreachforthevendingmachinewhenyouhaveasupplyofenergy-boosting,nourishingpowerbarsatyourdesk?Thesehealthysnacksgiveyouallthekickyouneedtokeepyourdoshabalancedwithoutthehiddensugars,fats,andpreservatives.

2cupsoats1cupfigsordates,chopped¾cupchoppedalmonds1cupshreddedcoconut¾cupwheyprotein2tablespoonsflaxseed1tablespoongroundnutmeg¼teaspoonsalt½cupalmondbutter3bananas1tablespoonvanillaextract¼cupmaplesyrup¼cupcoconutoil¼cupwater½cupsesameseeds


2.Inalargebowl,stirtogethertheoats,figs,almonds,coconut,wheyprotein,flaxseed,nutmeg,andsalt.

3.Inamediumbowl,mashthealmondbutter,bananas,vanilla,maplesyrup,coconutoil,andwater.Addmorewaterbythetablespoonifthemixtureseems

dry.

4.Addthewetmixturetotheoats,andstirtocombine.Mixinthesesameseeds.

5.Pressthebatterintoabakingpan(either8-by-8-inchor9-by-11-inch)andbakeuntilgoldenbrown,about20minutes.

6.Cool,cutintosquares,andserve.

VATA

4–6SERVINGS

SEASONS:SUMMER/FALL


Vatascanaddapinchofsaltandlemonzest.

Pittascansubstitutesunflowerorpumpkinseedsforthesesameseedsandhalvethemaplesyrup.Usehemporplantproteinforthewheyprotein.

Kaphascansubstitute1cupofcacaonibsfortheshreddedcoconutor½cupcacaonibsand½cupsunflowerseeds.Theycansubstitutepumpkinseedsforthesesameseedsandhoneyforthemaplesyrup.Usealmondoilinsteadofcoconutoilandhemporplantproteinforthewheyprotein.

ORANGE-CHOCOLATEZUCCHINIMUFFINSPREPTIME:10MINUTES/COOKTIME:20MINUTES

Thesegrown-upmuffinswillappealtothepittapersonalitywhilefuelingitsstrongphysicaldemandswithnourishingingredients.Addatouchofproteinpowderoralmondbutterforabiggerdoseofmuscle-buildingenergy.

Coconutoilspray2cupsoatorbarleyflour1½teaspoonsbakingpowder½teaspoonbakingsoda½teaspoonkoshersalt1teaspoongroundcinnamon1teaspoongroundfennel1teaspoongroundcardamom1egg¾cupbrownricesyrupZestandjuiceof1orange¼cupcoconutoil1teaspoonvanillaextract½cupapplesauce1cupgratedzucchini1cupcarobchips1apple,grated(orabout½cupapplesauce)½cupsunflowerseeds


2.Sprayamuffintinwiththecoconutoilspray.

3.Inamediumbowl,stirtogethertheflour,bakingpowder,bakingsoda,salt,cinnamon,groundfennel,andcardamom.

4.Inamediumbowl,beattheegg.Addthebrownricesyrupandbeatuntilblended.

5.Mixintheorangezest,orangejuice,coconutoil,vanilla,applesauce,zucchini,carobchips,apple,andsunflowerseeds.

6.Stirinthedryingredientsuntilwellincorporated.

7.Spoonthebatterintothemuffintinsandbakefor20minutes.

8.Servewarm.

PITTA

6–12MUFFINS

SEASON:SUMMER


Vatascanuseotherfloursaswell,likewheatorquinoa,addapinchofsalt,andswitchoutthesunflowerseedsforchoppedalmonds.Theycanalsoadd1teaspoonofgroundginger.

Pittascansubstitutesunflowerorpumpkinseedsforthesesameseedsandhalvethemaplesyrup.Usehemporplantproteinforthewheyprotein.

Kaphascandoublethemaplesyrupandusefruitjuiceconcentrateforthebrownricesyrup.Theycanalsoadd1teaspoonofgroundginger.

MindfulnessTip:Ifyoucatchyourselfworryingaboutsomethinginthe

future,remindyourselfthatyou’recreatingstressoutofasituationthatdoesn’texistandsabotagingyourabilitytobehappyrightnow.Instead,turnyourattentiontowhatyou’redoinginthatmoment.Andifthere’sanactionyoucantaketopreventoraddresswhateverismakingyouworry,likephoningafriendormakingadoctor’sappointment,doitnowsoyoucangetbacktobeinghappy.

SAVORYSCALLION-PUMPKINSEEDMUFFINSPREPTIME:10MINUTES/COOKTIME:20MINUTES

Savorymuffinschock-fullofheart-healthy,grounding,andcalmingingredientsmakeagreatsnackalternativeformidday.Theyworkbeautifullyasanaccompanimenttodinneroraquickbreakfastwhenslatheredwithjamoralmondbutter.

Coconutoilspray2cupsoatorbarleyflour1½teaspoonsbakingpowder½teaspoonbakingsoda½teaspoonkoshersalt2teaspoonsdriedonionflakes2teaspoonsgarlicpowder1½teaspoonsdrieddill½teaspoonfreshlygroundblackpepper1½cupsbuttermilk1egg½cupcoconutoil⅓cupchoppedscallions¼cupcilantro1cuppumpkinseeds


2.Sprayamuffintinwiththecoconutoilspray.

3.Inamediumbowl,stirtogethertheflour,bakingpowder,bakingsoda,salt,

onionflakes,garlicpowder,dill,andblackpepper.

4.Inanothermediumbowl,beatthebuttermilk,egg,andcoconutoiluntilblended.

5.Mixinthescallions,cilantro,andpumpkinseeds.

6.Mixinthedryingredientsuntilwellincorporated.

7.Spoonthebatterintothemuffintinsandbakefor20minutes.

8.Servewarm.

VATA

6–12MUFFINS

SEASON:FALL


Vatascanadd1teaspoonofgroundginger.

Pittascanomittheonionflakes,garlicpowder,andblackpepper.Instead,usegroundfennel,turmeric,andcinnamon.

Kaphascanadd1teaspoonofgroundgingerandsubstitutealmondmilkforthebuttermilkandgheeforthecoconutoil.

TimesavingTip:Createaspaceinyourhome—bythedoororinyouroffice—whereyoukeepabasketortrayofyouressentialsfortheday,fromcellphonestokeystowallets.Ensuringthatyourmust-havesareexactlywhereyouneedthemwhenyouneedthemguaranteesyouwon’tlosetimerummagingaroundformisplaceditems.

BLACKPEPPERSNACKCAKESWITHLEMONZESTPREPTIME:8MINUTES/COOKTIME:20MINUTES

Chewy,spicy,andsweet,thesesnackcakesareahealthytwistonatraditionalbakedgood.Packtheminatoteorgymbagforapost-workoutkick,amiddaypick-me-up,orafastbreakfastonthego.

1cupbarleyflour1cuprolledbarleyoats1teaspoonbakingpowder½teaspoonfreshlygroundblackpepper½teaspoongroundcinnamon¼teaspoonsalt½cuphoneyorbrownsugar¾cupricemilk¼cupalmondoroliveoilZestof1lemon


2.Inalargebowl,mixthebarleyflour,barleyoats,bakingpowder,pepper,cinnamon,andsaltuntilwellincorporated.

3.Addthehoney,ricemilk,oil,andlemonzestandstir.

4.Pressthemixtureintoasquarebakingdishandbakeuntilgolden,about20minutes.

5.Cutintobars,andserve.

KAPHA

4–6SERVINGS

SEASONS:WINTER/SPRING


Vatascanusewheat,oat,orquinoaflours,almondorcoconutmilk,andregularoatsforthebarleyoats.

Pittascanusewheatoroatfloursandregularoats.Theycanalsousecoconutmilkforthericemilkandgroundfennelfortheblackpepperandomitthelemonzest.

Kaphascanadd1teaspoonofgroundginger.

SUN-DRIEDTOMATOANDPOPPYSEEDBISCUITSPREPTIME:8MINUTES/COOKTIME:15MINUTES

Veganpittaswilllovethiseasy,one-bowlbiscuitrecipethatcontainsabsolutelynobutterormilk.Theadditionofsun-driedtomatoesandpoppyseedsprovidetheperfectbitterandastringenttastesforthepittadosha.

Coconutoilspray2cupsoatorbarleyflour1tablespoonbakingpowder½teaspoonbakingsoda¾teaspoonkosherorseasalt¼cupcoconutoil1cupalmondmilk½cupsun-driedtomatoes,drainedofoilandfinelychopped1cuppoppy

seeds


2.Greaseabakingsheetwiththecoconutspray.

3.Inamediumbowl,combinetheoatflour,bakingpowder,bakingsoda,andsalt.

4.Inasmallbowl,whiskthecoconutoilandalmondmilkuntilwellblended.

5.Pourtheliquidintothebowlofdryingredientsandmix.

6.Stirinthesun-driedtomatoesandpoppyseeds.

7.Dropspoonfulsofbatterontothebakingsheetandbakeuntilgolden,about15minutes.

8.Servewarm.

PITTA

12BISCUITS

SEASON:SUMMER


Vatascanadd1tablespoonlemonjuiceorzestof1lemon.

Pittascanaddadditionalcoolingspices,likefennel,cardamom,ordill,formoresupport.

Kaphascansubstitutegheeforthecoconutoil.

GARLICSCALLIONCORNBREADPREPTIME:10MINUTES/COOKTIME:20MINUTES

Thisvata-tailoredrecipeisanaturalpairingwithkitcharis,curries,andone-bowlmealsaswellasrecipeslikepastasorsalads,insteadofatraditionalbaguette.Consideraddingfreshfarmers’marketherbsaswelltokeepthingsinteresting.

Coconutoilspray1½cupswheatflour1½cupscornmeal2teaspoonsbakingpowder2tablespoonscornstarch1teaspoonseaorkoshersalt⅓cupghee,melted1½cupsbuttermilk½cupcow’smilk3tablespoonschoppedscallions½cupfreshchives2teaspoonsmincedgarlic


2.Greaseasquarebakingpanwiththecoconutoilspray.

3.Inamediumbowl,combinetheflour,cornmeal,bakingpowder,cornstarch,andsalt.

4.Inanothermediumbowl,beattheghee,buttermilk,andcow’smilkuntil

blended.

5.Mixinthedryingredientsuntilwellincorporated,thenstirinthescallions,chives,andgarlic.

6.Spreadthebatterintothebakingpanandbakefor20minutes.

7.Cutintosquaresandservewarm.

VATA

12–16SQUARES

SEASONS:FALL/WINTER


Vatascanaddchoppedchiliesorredchiliflakes.

Pittascanaddfreshherbslikedill,fennelfronds,orbasiltothebatter.

Kaphascanaddfreshcornkernelsforsweetnessorfreshlygroundblackpepperforzing.

NO-CORNCORNBREADWITHTHYMEPREPTIME:10MINUTES/COOKTIME:12MINUTES

Thesesuper-easy,healthymuffinsarealsogreatforbalancingpittainthesummer,ifyoucanbeartoturnontheoven.Otherwise,they’reaperfectadditiontoafallmenuservedalongsidebeansandrice.

Coconutoilspray1½cupsoatorbrownriceflour1tablespoontapiocaflour1½teaspoonsbakingpowder¼teaspoonseasalt2tablespoonscoconutorsunfloweroil½cupsoy,coconut,oralmondmilk¼cupfreshthyme,chopped


2.Greaseamuffintinwiththecoconutoilspray.

3.Inamediumbowl,combinetheoatflour,tapiocaflour,bakingpowder,andsalt.

4.Inamediumbowl,beatthecoconutoilandsoymilkuntilblended.

5.Mixinthedryingredientsuntilwellincorporated,andstirinthethyme.

6.Pourthebatterintothemuffincupsandbakeuntilgoldenbrown,about12minutes.

PITTA

8–9SQUARES

SEASON:FALL


Vatascanaddchoppedchiliesorredchiliflakes.Usealmondorcoconutmilkandadd1tablespoonbrownricesyruporhoney.

Pittascanaddfreshherbslikedill,fennelfronds,orbasiltothebatter.

Kaphascanaddfreshcornkernelsforsweetness.Usealmondorsoymilk.

ZESTYLEMON-GINGERSCONESPREPTIME:8MINUTES/COOKTIME:20MINUTES

Enjoythesesconesstraightfromtheovenwithanicegreenorblacktea,inlieuofcoffee.Kaphasmaywantatouchofhoneytosatisfythesweettooth.Thesearealsoanunexpectedadditiontoamaincoursewhenservedwithspicylentils.

Coconutoilspray3cupsbuckwheatflour2teaspoonsbakingpowder¼cupplus2tablespoonsbrownsugarorhoney1tablespoonground

cinnamon¼teaspoonseaorkoshersalt2tablespoonsgroundgingerZestof1lemon¼cupplus2tablespoonsgheeorsunfloweroil2cupsalmondmilk


2.Greaseabakingsheetwiththecoconutoilspray.

3.Inamediumbowl,combinethebuckwheatflour,bakingpowder,brownsugar,cinnamon,salt,ginger,andlemonzest.

4.Addthegheeandalmondmilk,andstirtocombine.

5.Dropspoonfulsofbatterontothebakingsheetandbakeuntilgoldenbrown,about20minutes.

6.Servewarm.

KAPHA

6SCONES

SEASONS:LATEWINTER/EARLYSPRING


Vatascansubstituteoat,barley,orwheatflour.

Pittascansubstituterice,barley,orwheatflourandomittheginger.

Kaphascanaddfreshlygroundblackpepperformorespice.

STOVETOPGARLIC-CORIANDERNAANWITHSEEDSPREPTIME:12MINUTES/COOKTIME:10MINUTES

Traditionalnaancanbetimeconsuming,butthisquickstovetopversioncansootheyourcravingsinunder30minutes.

1cupblacksesameseeds1cupwhitesesameseeds2½cupsbuckwheatflour2teaspoonsbakingpowder1teaspoonseaorkoshersalt1cupplainyogurt¼cupmincedgarlic¼cupgroundcoriander½cupriceoralmondmilk2teaspoonsoliveoralmondoil1cupwarmwater,dividedGheeorcoconutoilspray,forcooking1.Inasmallbowl,combinetheblack

andwhitesesameseeds.

2.Inalargebowl,stirtogetherthebuckwheatflour,bakingpowder,andsalt.

3.Addintheyogurt,garlic,coriander,ricemilk,oliveoil,and½cupofwater.Kneadintoadoughforabout5minutes,addingmorewaterasnecessarytopreventdoughfromgettingtoofirmorsticky.

4.Onaflouredsurface,dividethenaanintosixballsandallowtorestfor5minutes.

5.Usingarollingpin,rolltheballsintothinovals.

6.Inagrillpanorlargeskillet,meltthegheeandcooktheovalsoneatatime,1to2minutesperside,usingaspatulatoflipwheneachsideisgoldenandaddingmoregheetothepan.

7.Servewarm.

KAPHA

4–6SERVINGS

SEASON:WINTER


Vatascanusebuttermilkinsteadoftheyogurt,cow’smilkforthericemilk,andwheat,oat,orriceflours.

Pittascanusesoyyogurtinsteadoftheplainyogurt,ordilutetheplainyogurtwithwater.

Kaphascanservethiswithdinnerorspreadwithjamorhoneyinthemorningsforafast,easybreakfastonthego.

FENNELCHAPATIWITHSEASALTPREPTIME:8MINUTES/COOKTIME:8MINUTES

ChapatimaketheperfectaccompanimenttomanyAyurvedicfoodsandareversatileenoughtosuitallthreedoshas,dependingonthespicesandfloursused.Thissimplerecipeisperfectforpittas,thankstofennelseedsandwheatflour,anditslightnessisidealforwarmweather.

4cupswheatflour½cupfennelseeds2cupswarmwaterCoconutoilsprayGhee,fortoppingSeasalt(golighterforpitta)1.Inalargebowl,mixthewheatflour,fennel

seeds,andwarmwateruntiladoughforms.

2.Make15to20round,palm-sizeballsofdough.Usingarollingpin,rolltheindividualballsintothincircles.

3.Inahotgriddlesprayedwithcoconutoilovermediumheat,cooktherolled-outchapatifor1to2minutesperside,flippingwithaspatula.

4.Topwiththegheeandseasonwiththeseasaltbeforeserving.

PITTA

15–20

CHAPATI

SEASON:SUMMER


Vatascanusemilkinsteadofthewaterandaddlemonzestandmoreseasalt.

Pittascanaddgroundcardamomorapinchofsaffron.

Kaphascanusebuckwheatflourinsteadofwheatandadd1teaspoonofgroundormincedfreshginger.

MindfulnessTip:Startadailymeditationpractice.Thisdoesn’thavetobeatwo-hour-a-dayritual.Startwithoneminuteaday,breathinginandout,whilenoticingyourbreath.Graduallyupthattimetofiveminutes,thentwentyminutes.Themoreyoupracticestayingfocused,themoreeasilyyoucanbringyourselfbacktothemomentinreal-lifesituationswhenyourmindraces.

CURRIEDONIONCHAPATIPREPTIME:8MINUTES/COOKTIME:8MINUTES

Theadditionofaroundhouseofpungent,zestyspicesandvegetablesmakesthischapatiaperfectoptionforkitcharis,curries,andotherAyurvedicmeals.Leftoverscanbewarmedandspreadwithsweetjamsorhoneyforkaphasneedingafastearly-morningbreakfast.

4cupsbuckwheatflour¼cupcurrypowder(usemildforpitta)¼cupgarlicpowder¼cupchilipowderFreshlygroundblackpepper1teaspoonseasalt2cupswarmwater1onion,mincedCoconutoilsprayGheetotasteSeasalt(golighterforpitta)1.Inalargebowl,mixthebuckwheatflour,

currypowder,garlicpowder,chilipowder,blackpepper,seasalt,andwarmwateruntiladoughforms.

2.Addinthemincedonionandstir.


4.Inagriddlesprayedwithcoconutoilovermediumheat,cooktherolled-outchapatifor1to2minutesperside,flippingwithaspatula.


KAPHA

15–20CHAPATI



Vatascanusemilkinsteadofthewaterandbarleyflourinsteadofthebuckwheat.

Pittascanusebarleyflourinsteadofthebuckwheatandomitthegarlicandonion.

Kaphascanadd1teaspoonofgroundormincedfreshginger.

FENNEL-PISTACHIOCHAPATIPREPTIME:8MINUTES/COOKTIME:8MINUTES

Oneofthebestthingsaboutchapatiistheirversatility.Thisrecipeplaystothevatadoshanatureandworkswellinthefall/wintermonths;however,youcansubstituteanyseasonalfreshherbsyoucanfindatyourlocalmarket,likerosemary,thyme,sage,orbasil.

4cupsbarleyflour¼cupgroundfennel2tablespoonspaprika1teaspoonseasalt2cupswarmcow’smilk1cupchoppedpistachiosCoconutoilsprayGhee,fortoppingSeasalt(golighterforpitta)1.Inalargebowl,mixthebarleyflour,fennel,

paprika,seasalt,andwarmmilkuntiladoughforms.

2.Addinthepistachiosandstir.


4.Inagriddlesprayedwithcoconutoilovermediumheat,cooktherolled-outchapatifor1to2minutesperside,flippingwithaspatula.


VATA

15–20CHAPATI

SEASONS:FALL/WINTER


Vatascanusealmondsinsteadofpistachiosandaddmoregroundingherbsandspices,likecardamomandnutmeg.

Pittascanusewaterinsteadofthemilkandomitthepaprika.

Kaphascanusewaterinsteadofthemilkandbuckwheatflourinsteadofthebarleyflour.

5SOUPS,STEWS,AND

KITCHARIS___________

AsparagusSoupwithBasilandScallionsVegetableBeanSoupwithMint

Ginger-PumpkinSoupwithLentilsCurriedCarrotSoupwithToastedAlmondsArtichokeSoupwithBeansandQuinoaLemonyChickpeaSoupwithSpinach

MisoStewwithBrusselsSproutsandAdzukiBeansChickpea-SquashStewwithCoconutMilk

FavaBeanStewwithPolentaEggplantStewwithToastedCoconutandMint

Cauliflower-LentilStewIndianStewwithTofuandTomatoes

MisoKitchariwithBlackRiceandChiliesQuinoaKitchariwithCaramelizedRedOnions

SwissChardKitchariwithBrownRiceSeaweedKitchariwithSesameSeedsVegetableKitchariwithTahiniDrizzleSpicedKitchariwithTofuandRedRice

ASPARAGUSSOUPWITHBASILANDSCALLIONSPREPTIME:10MINUTES/COOKTIME:20MINUTES

Asparagusisoneofthoseamazingtridoshicvegetablesthat’regoodforvatas,pittas,andkaphasalike.Withtheadditionofleeks,parsnips,nutmeg,anddairy,thisrecipeisideallytailoredtovatas.Pittasshouldoptforlesspungentherbs,spices,andvegetables,whilethekaphascandialupevenmorepungencyforsupport.

2tablespoonscoconutoil½cupchoppedleeks(whitepartsonly)2tablespoonsoatorwheatflour½teaspoongroundnutmeg3cupsvegetablebroth,warmed1bunchasparagus,trimmedandchopped½cupparsnips,peeledand

chopped1cupcow’smilk,warm½cuptightlypackedfreshbasilleaves,chopped½cupchoppedscallions

(whitepartsonly)Plainyogurt,forgarnish(optional)Pinchsalt

1.Inalargesouppotoverlowheat,heatthecoconutoilandsautétheleeksuntilsoft,about2minutes.

2.Addtheflourandnutmeg,andcookforanother2minutes.

3.Slowlywhiskinthevegetablebroth.

4.Addtheasparagusandparsnips.Raisetheheattomedium,andbringtoaboil.

5.Simmer,covered,for15minutes.

6.Pourthesoupintoablender,alongwiththemilk,basil,andscallions.Puréeuntilsmooth.

7.Servewithadollopofplainyogurt(ifusing),afewpiecesofchoppedasparagus,andthesalt.

VATA

2SERVINGS

SEASONS:FALL/WINTER


Vatascanaddthezestof1lemon.

Pittascanusericemilkinsteadofthemilkandsoyyogurtinsteadofplain.

Kaphascanusericemilkinsteadofthemilk,buckwheatflourinsteadoftheoatflour,andsoyyogurtinsteadofplain.

VEGETABLEBEANSOUPWITHMINTPREPTIME:10MINUTES/COOKTIME:20MINUTES

Mostbeanspacifythepittadosha,exceptlentils,whichshouldbereducedinthedietwhenyouneedtobalancethisenergy.Thisheartyrecipecallsforkidneybeans,butyoucansubstituteanyotherquick-cookingdryorcannedoption.

4tablespoonscoconutoilorghee1largeonion,chopped2tablespoonsgroundcumin2tablespoonsgroundcoriander2tomatoes,chopped1cupchoppedcauliflower1cupchoppedcabbage1cupchoppedasparagus1cupchoppedmushrooms1cupchoppedgreens2(14.5-ounce)canskidneybeans,drained4cupsvegetablebroth1largehandfulfreshmint,chopped1teaspoonseaorkoshersalt

1.Inalargepotovermediumheat,heattheoil.Addtheonionsandsautéfor2to3minutes.

2.Addthecuminandcoriander,andstirtocombinewiththeonions.

3.Addthetomatoes,cauliflower,cabbage,asparagus,mushrooms,greens,beans,andbroth.Cookfor15minutes.

4.Topwiththemintandsaltandserve.

PITTA

6–8SERVINGS

SEASON:SUMMER


Vatascanomitthemushrooms,cabbage,andcauliflowerandusegreenbeans,onions,carrots,andsweetpotatoesinstead.

Pittascansubstituteanycombinationofbroccoli,Brusselssprouts,okra,potatoes,sweetpotatoes,orbeans.

Kaphascansubstituteanyotherbeansorpeasforthekidneybeans.

GINGER-PUMPKINSOUPWITHLENTILSPREPTIME:5MINUTES/COOKTIME:25MINUTES

Warmupduringthecoldweather,whilepacifyingvataenergies,withthisginger-spikedsweetpumpkinsoup.Thankstothelentils,thisspicydishisheartyenoughforanentréeportion.

2tablespoonscoconutoroliveoil1smallonion,chopped4garliccloves,peeledandminced3tablespoonsmincedfreshginger1

teaspoongroundcumin1teaspoongroundcoriander1teaspoongarammasala1teaspoonturmeric1bayleaf1cuplentils,anyvariety1(15-ounce)canpumpkinpurée6cupsvegetablebroth

1.Inalargepotovermedium-highheat,heatthecoconutoil,onion,andgarlic.Cookuntilbrowned,about4minutes.

2.Addtheginger,cumin,coriander,garammasala,turmeric,andbayleaf,stirringtocoattheonionsandgarlic.

3.Addthelentils,pumpkin,andbroth.

4.Increasetheflametohighandbringthesouptoaboil.

5.Turndowntomediumheatandsimmerfor20minutes.

6.Removethebayleafandserve.

VATA

4–6SERVINGS

SEASONS:FALL/WINTER


Vatascanaddapinchofseasalt,adollopofyogurt,andchoppedfreshcilantrotogarnish.

Pittascanusesplitpeasorchickpeasinsteadofthelentilsandhalvetheonions,garlic,andginger.

Kaphascanusedicedpotatoesinsteadofthepumpkin.

CURRIEDCARROTSOUPWITHTOASTEDALMONDSPREPTIME:5MINUTES/COOKTIME:25MINUTES

Thick,rich,nourishing,andwithjustenoughzingtojump-startthemetabolism,thishealthycomfortfoodwon’tleaveyouhungryanhouraftereating.Formoreantioxidants,tossinahandfulofspinachorotherleafygreens.

2tablespoonsoliveoil1½poundscarrots,peeledandchopped2onions,peeledandchopped1celerystalk,chopped2tablespoonscurrypowder6cupsvegetablebroth1cupchoppedtoastedalmonds(followwalnut-toastinginstructionshere)

Freshlygroundblackpepper

1.Inalargesouppot,heattheoil,thenaddthecarrots,onions,celery,andcurrypowder.Sautéfor5minutes.

2.Addthebroth,bringtoaboil,thensimmer15to20minutes.

3.Pourthesoupintoablenderandblenduntilsmooth.

4.Servewiththechoppedalmondsandblackpepper.

KAPHA

2–4SERVINGS



Vatascanaddapinchofseasalt,adollopofyogurt,andchoppedfreshcilantrotogarnish.

Pittascanusecauliflowerorpotatoesinsteadofthecarrots.Omitorusemildcurrypowder.

Kaphascanaddmincedfreshginger.

TimesavingTip:Shiftyourworkhoursifpossibletoavoidgettingstuckincommutertraffic.Canyoustartanhourearlierandleaveanhourearlier?Skiplunchandleaveearly?Workfromhomethefirsthouroftheday?Discusswithyoursupervisorwaystomakeyourtimeworkbetterforeveryone.

ARTICHOKESOUPWITHBEANSANDQUINOAPREPTIME:5MINUTES/COOKTIME:23MINUTES

Ifyou’reambitiousandhavemorethan30minutestoprepdinner,usefresh,in-seasonartichokeheartsinsteadofcanned.Otherwise,cannedisafinechoice.Chickpeas,quinoa,andredwinevinegarroundoutthisdosha’stasteproclivitiesandgroundingneeds.

3tablespoonscoconutoil1cupchoppedonion½cupchoppedcelery½teaspoonseaorkoshersalt3garliccloves,minced6cupsvegetablebroth2(15-ounce)cansartichokehearts,drained3(15-ounce)canschickpeasor

mungbeans(or1½canseach)1cupquinoa1teaspoonfreshlygroundblackpepper1tablespoonredwinevinegar

(vatascanusemore)2teaspoonschoppedfreshrosemary1.Inalargesouppotonmedium-highheat,heattheoil.Addtheonion,celery,salt,andgarlic.Cookfor2to3minutes.

2.Pourinthevegetablebrothandbringtoaboil.Reducetheheatandsimmerfor10minutes.

3.Addtheartichokehearts,beans,andquinoa.

4.Cookforanother10minutes.

5.Stirintheblackpepper,vinegar,androsemaryandserve.

KAPHA

4–6SERVINGS

SEASON:WINTER


Vatascanaddmorevinegar,apinchofseasalt,andchoppedfreshcilantrotogarnish.

Pittascanomitthevinegar,usewhitericeinsteadofthequinoa,andhalvetheonions.Theycanalsousekaleinsteadoftheartichokes.

Kaphascanhalvethesaltanduseoliveoilinsteadofcoconutoil.

LEMONYCHICKPEASOUPWITHSPINACHPREPTIME:5MINUTES/COOKTIME:25MINUTES

Amedleyofsalty,sweet,andsourflavors,thissoupisidealforbalancingthevatadosha,especiallyservedhot.

3tablespoonscoconutoil½cupchoppedonion½cupchoppedcelery½teaspoonseaorkoshersalt1teaspoongroundcumin1teaspoongroundcardamom1teaspoonmustardseeds2tablespoonsmincedfreshginger3garliccloves,minced6cupsvegetablebroth3(15-ounce)canschickpeasormungbeans(or1½canseach)Zestof1

lemon3cupsspinach1teaspoonfreshlygroundblackpepper2teaspoonschoppedfresh

rosemary2teaspoonsfreshthyme

1.Inalargesouppotonmedium-highheat,heattheoil.Addtheonion,celery,salt,cumin,cardamom,andmustardseeds.Whenthemustardseedspop,afterabout2to3minutes,addthegingerandgarlic.

2.Cookfor2minutes.

3.Pourinthevegetablebrothandbringtoaboil.

4.Reducetheheatandsimmerfor10minutes.

5.Addthechickpeasandcookforanother10minutes.

6.Stirinthelemonzest,spinach,blackpepper,rosemary,andthymeandserve.

VATA

3–4SERVINGS

SEASONS:FALL/WINTER


Vatascanaddapinchofseasaltandchoppedfreshcilantroandasqueezeoflemontogarnish.Lentilscanalsobesubstitutedforthechickpeas.

Pittascanomitthegingerandgarlic,halvetheonions,andusekaleinsteadofthespinach.

Kaphascanhalvethesaltanduseoliveoilinsteadofcoconutoil.

MISOSTEWWITHBRUSSELSSPROUTSANDADZUKIBEANSPREPTIME:5MINUTES/COOKTIME:15MINUTES

Thiseasypittapacifierisrichwithflavor,nutrients,anddense,fillingvegetables,perfecttoenergizethisdoshawithoutoverstuffingyou.Vatasandkaphascanaddspiciercurrypowders,chilies,orfriedgarlictogivethisrecipeakickofheat.

6cupsvegetablebroth2cupsBrusselssprouts,halved1leek,chopped(whitepartsonly)1cup

choppedbroccoli2(15-ounce)cansadzukibeans,drained2tablespoonsmisodissolvedin1

tablespoonwater¼cupfreshdill,choppedSeasalt

1.Inalargesouppot,boilthebroth.

2.Reducetheheattosimmer,andaddtheBrusselssprouts,leek,broccoli,andbeans.

3.Cookfor5to7minutes.

4.Removefromtheheatandstirinthemisoanddill.Seasonwiththesaltandserve.

PITTA

4SERVINGS

SEASON:SUMMER

TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY

Vatascanaddmorepungentvegetables,likeonionsandgarlic.

Pittascanaddmorecoolingfreshherbstogarnish.

Kaphascanaddginger,garlic,andonionsalongwithagrindofblackpepper.

MindfulnessTip:Schedulemindfulnessbreaksthroughouttheday.Setyouralarmforamidmorningandmidafternoonbreak.Whenthealarmgoesoff,treatyourselftoaone-minutebreathingexerciseduringwhichyoucloseyoureyesandfocusonthesights,sounds,andactivitiesaroundyou.

CHICKPEA-SQUASHSTEWWITHCOCONUTMILKPREPTIME:5MINUTES/COOKTIME:25MINUTES

Thissoupisagreatwaytoresetwhenyou’refeelingoutofbalance,especiallywhenyou’recomingoffahecticworkschedule,aparticularlyindulgentweekend,oraholidayseason.It’schock-fullofgood-for-youingredientsandwon’tleaveyoufeelinghungryordeprivedofflavor.

1½tablespoonscoconutoil1onion,peeledandchopped(halveforpittas)4garliccloves,minced2tablespoonsmincedfreshginger6cupsvegetablebroth1½cupsmungbeans(cannedorsplitdriedforquickercookingtime)2cups

cubedbutternutsquash(canuseprepackaged)2carrots,chopped(canuseprechopped)2(15-ounce)canschickpeas,drained1tablespoonturmeric

1tablespoongarammasala1(15-ounce)cancoconutmilkSeasalt

1.Inalargesouppotovermediumheat,heatthecoconutoil.Addtheonion,garlic,andginger,andsautéfor3to4minutes.

2.Addthevegetablebrothandbringtoaboil.Reducetheheattosimmerandaddthemungbeans,squash,carrots,chickpeas,turmeric,andgarammasala.

3.Simmerfor20minutes.

4.Addthecoconutmilkandstirtoheatthrough.

5.Seasonwithseasaltandserve.

VATAPITTA

6–8SERVINGS

SEASONS:FALL/SUMMER


Vatascanaddadollopofyogurttogarnish.

Pittascanaddmorecoolingfreshherbs,likecoriander,cilantro,orfennel,togarnish.

Kaphascanusesoyoralmondmilkinsteadofcoconutmilk.

FAVABEANSTEWWITHPOLENTAPREPTIME:5MINUTES/COOKTIME:25MINUTES

Thisisoneofthosefantasticbaserecipesthatyoucanusetomixandmatchtheflavorsyoulovedependingontheseason,yourdosha,andyourbalancingneeds.Basicallyanyvegetablescanbeadded,frompotatoesandparsnipstopeastocauliflowerandbroccolitoanygreensfreshandreadilyavailable.

¼cupoliveoil1tablespoonmustardseeds1tablespoonmincedfreshginger1tablespoonhotcurrypowder1tablespoongroundcoriander1tablespoonturmeric1tablespoongroundcumin1tablespoongrounddriedthyme1onion,chopped4garliccloves,minced1carrot,peeledandsliced(orpreshreddedpackaged)8cupsvegetable

broth1½cupspolenta1bunchkale,stemmedandchopped2(15-ounce)cansfavabeans,drainedLimeorlemonwedges,forgarnish

1.Inalargesouppotovermediumheat,heattheoliveoil.Addthemustard

seedsandcookuntiltheypop,about2minutes.

2.Addthegingerandcookfor2minutes.

3.Addthecurrypowder,coriander,turmeric,cumin,andthyme,andcookuntilfragrant,about2minutes.

4.Addtheonion,garlic,andcarrot,andstirtocoatinthespices.Cookfor3to5minutes.

5.Pourinthevegetablebroth,increasetheheattohigh,andbringtoaboil.

6.Addthepolenta,lowertheheat,andsimmerfor10minutes.

7.Addthekaleandfavabeansandcookforanother5minutes.

8.Servewiththelimeorlemonwedges.

KAPHA

6–8SERVINGS

SEASON:SPRING


Vatascanusecauliflowerinsteadofthekale,orcookthekaleintheoilwiththeginger.

Pittascanhalveoromitthegingerandcurrypowder.

Kaphascanadd1smallchilepepperforheat.

AyurvedicLifestyleTip:Spikeyourmealswithfreshherbs,likeparsley,cilantro,thyme,rosemary,andmint,orspiceslikegarlic,turmeric,cardamom,andcinnamon.Thesehealthyingredientsboostimmunity,combatdisease,andtriggeryourbody’smetabolicprocesses.Notto

mention,yourhome-cookedmealswillgetanincredibleflavorboost.

EGGPLANTSTEWWITHTOASTEDCOCONUTANDMINTPREPTIME:5MINUTES/COOKTIME:22MINUTES

Enjoythisheartysoupasanappetizerorastand-alonemealservedwithrice,chapati,ornaan.Vatascanservewithyogurtaswell.Asqueezeoflemonbeforeservingcanhelpbringouttheflavorsforalldoshas.

3tablespoonsghee1largeonion,diced2tablespoonsgroundcumin2tablespoonsturmeric2teaspoonsgroundcoriander2teaspoonsblackmustardseeds1tablespoonpaprika3eggplants,peeledandchopped3largepotatoes,chopped1½cupscauliflower2tomatoes,diced1(15-ounce)canvegetablebroth1½cupsunsweetenedcoconutflakesSea

salt1handfulmint,chopped

1.Inalargesouppotovermediumheat,heatthegheeandaddtheonion,cumin,turmeric,coriander,mustardseeds,andpaprika.Cookfor2to3minutes.

2.Addtheeggplantandthepotatoesandcookfor5minutes.

3.Addthecauliflower,tomatoes,andvegetablebroth,andcookfor15to20minutes.

4.Inasmallskilletovermediumheat,drytoastthecoconutflakesuntiltheybrown,about1to2minutes.

5.Garnishwiththecoconut,seasalt,andmintandserve.

KAPHA

6SERVINGS



Vatascanusecoconutmilkinsteadofthevegetablebrothandsquashfortheeggplant.

Pittascanusecoconutmilkinsteadofthevegetablebrothandsubstitutepotatoes,squash,orzucchinifortheeggplant.

Kaphascanaddachileormincedfreshgingertooffsetthesweetnessofthecoconutoromitthecoconut.

CAULIFLOWER-LENTILSTEWPREPTIME:3MINUTES/COOKTIME:16MINUTES

Quinoaisaprotein-richadditiontothisnourishing,energizing,anddetoxifyingstew.Itcanbeservedwithorwithoutthequinoa,dependingonhowheartyyou’dlikeyourmeal.Mungbeansorchickpeasareagreatalternativetothelentils.

3tablespoonsoliveoil1½tablespoonsgroundcumin1tablespoongroundcoriander1tablespoongroundfennel12cardamompods1tablespoonturmeric4bayleaves4cinnamonsticks2tablespoonsmincedfreshginger¼cupunsweetenedcoconutflakes8cups

vegetablebroth2cupscannedorfreshlentils1¼cupsquinoa2cupschoppedcauliflower

1.Inalargesouppotovermediumheat,heattheoliveoilandaddthecumin,coriander,fennel,cardamom,andturmeric.

2.Addthebayleaves,cinnamon,ginger,coconut,andvegetablebrothandbringtoaboil.

3.Lowertheheatandaddthelentils,quinoa,andcauliflower.

4.Simmerfor10to15minutes.

5.Removethebayleavesandserve.

PITTA

6–8SERVINGS

SEASONS:SUMMER/FALL


Vatascanusesquashinplaceofthecauliflowerandaddlemonorsaltforflavor.

Pittascanusepotatoes,squash,orzucchiniinsteadoflentilsandaddasqueezeoflemon.

Kaphascanaddachiliormincedfreshgingertooffsetthesweetnessofthecoconutoromitthecoconut.

INDIANSTEWWITHTOFUANDTOMATOESPREPTIME:5MINUTES/COOKTIME:25MINUTES

Thisspinonchickenmasalasatisfiesthevoraciouspittaappetitewithitsabundantuseoffreshtomatoes,tofu,andcoolingherbs.Foraheaviermeal,servewithchapatiorstovetopnaan—optionsthatwon’tweighyoudowninwarmweather.

2tablespoonscoconutoil3tablespoonsgroundginger3tablespoonsgroundcumin3tablespoonsgroundcoriander1tablespoonturmeric1onion,chopped2(14-ounce)packagesfirmtofu,drainedandcubed2(15-ounce)cans

crushedtomatoes4cupsspinachleaves1(15-ounce)cancoconutmilk1teaspoonsalt1bunchfreshcilantroleaves,choppedOrangezest,forgarnish(optional)

1.Inalargesouppotovermediumheat,heattheoilandaddtheginger,cumin,coriander,andturmeric.

2.Cookfor1to2minutesandaddtheonionandtofu.

3.Stirtocombinewiththespicesandcookfor10minutes.

4.Addthetomatoesandspinach,andbringtoaboil.

5.Lowertheheatandaddthecoconutmilkandsalt.

6.Simmerfor10to15minutes.

7.Garnishwiththecilantroandorangezest(ifusing)andserve.

PITTA

6–8SERVINGS

SEASON:SUMMER


Vatascanaddchilies,mustardseeds,orgarlicforheat.

Pittascanaddquinoaforheartiness.

Kaphascanaddmustardseedsand/oraddmorechilies.Also,usesunfloweroilratherthancoconutoil.

MISOKITCHARIWITHBLACKRICEANDCHILIESPREPTIME:5MINUTES/COOKTIME:25MINUTES

Misoisoneofthoseamazingtridoshicfoods,makingthisrecipesupereasytoadapttoanydosha.Thisversion,spikedwithblackrice,ginger,andchilies,playstothevata’sneedforspicy,saltyfoodstosatisfyandnurtureitsmind,body,andspirit.

6cupsvegetablebroth2cupsquick-cookingblackrice1(15-ounce)cansplitpeas,drained1to2cupsvatavegetables,likespinach,

mushrooms,sprouts,orsnowpeas(optional)1teaspoonseaorkoshersalt

3tablespoonsghee3tablespoonscuminseeds3tablespoonsmustardseeds4cardamompods2tablespoonsturmeric2tablespoonsmincedorchoppedfreshginger4garliccloves,mincedor

chopped2Thaigreenchiliesor1teaspoonredchiliflakes(optional)¼cupmiso

Squeezeof1lemon

1.Inalargesouppotovermediumheat,bringthevegetablebrothtoaboilandaddtherice.

2.Lowertheheatandaddthepeas,vegetables,andsalt.Simmerfor15minutes.

3.Inasmallskilletovermediumheat,heatthegheeandaddthecumin,mustardseeds,cardamom,andturmeric.

4.Cookfor1to2minutes,oruntilthemustardseedspop.

5.Addtheginger,garlic,andchilies.Stirtocombinewiththespices,andcookfor2minutes.

6.Addthegheemixtureandmisotothericeandpeasmixture,garnishwithasqueezeoflemon,andserve.

VATA

6–8SERVINGS

SEASON:SPRING


Vatascanaddmorechilies,mustardseeds,ginger,orgarlicforheat.

Pittascanomitthegarlicandchiliesandgarnishwithorangezestratherthanlemonjuicetobrighten.

Kaphascanaddmustardseedsand/oraddmorechilies.Also,usesunfloweroilratherthanghee.

TimesavingTip:E-mailsandphonecallscanbeatimesuckandamajordistraction.Insteadofscatteringcommunicationthroughouttheday,dedicateablockoftimetoreturningcorrespondence,thenfocustherestofyourdayongettingthingsdone.

QUINOAKITCHARIWITHCARAMELIZEDREDONIONSPREPTIME:4MINUTES/COOKTIME:24MINUTES

Caramelizedonionsgivethisspinonkitchariasweet,rusticflairandabold,pungentaroma.Althoughit’sidealforseasonswhenkaphasneedthemostbalance—latewinterorearlyspring—it’sequallydelicioususingsummertime,straight-from-the-gardenonionsorleeks.

3tablespoonssunfloweroil3tablespoonscuminseeds3tablespoonsmustardseeds4cardamompods2tablespoonsturmeric2redonions,sliced2tablespoonsmincedorchoppedfreshginger4garliccloves,mincedor

chopped2Thaigreenchiliesor1teaspoonredchiliflakes(optional)6cupsvegetablebroth

1cupquinoa2(15-ounce)canslentils,drained1to2cupskaphavegetables,likespinach,

mushrooms,oreggplant(optional)1teaspoonseaorkoshersaltSqueezeof1lemon

1.Inalargesouppotovermediumheat,heattheoilandaddthecumin,mustardseeds,cardamom,andturmeric.Cookfor1to2minutes,oruntilthemustardseedspop.

2.Addtheonions,ginger,garlic,andchilies(ifusing).Stirtocombinewiththespices,andcookfor8to10minutes.

3.Addthevegetablebrothandbringtoaboil.

4.Addthequinoaandlowertheheat.

5.Addthelentils,vegetables(ifusing),andsalt.

6.Simmerfor15minutes.

7.Garnishwithasqueezeoflemonandserve.

KAPHA

6–8SERVINGS

SEASON:WINTER


Vatascanaddmorechilies,mustardseeds,ginger,orgarlicforheat,cutdownonthelentils,andusegheeinsteadofsunfloweroil.

Pittascanhalvetheredonions,usecoconutoilinsteadofsunflower,andgarnishwithorangezestratherthanlemonjuicetobrighten.

Kaphascanaddmoremustardseedsand/orchilies.

MindfulnessTip:Startyourdaywithaluxuriousthree-minutestretch.Reachyourarmsoverhead,stretchyourlegs,twistyoursides—noticehowyourbodyfeelsasyouawakenit.

SWISSCHARDKITCHARIWITHBROWNRICEPREPTIME:4MINUTES/COOKTIME:18MINUTES

Chock-fullofantioxidant-richSwisschard,thispungent,bitterrecipeisidealforthespringtransitionalseason,whenkaphasneedthemostsupportcomingoffthecold,dampwinterandindulgentholidayseason.

3tablespoonssunfloweroil¼cupcuminseeds¼cupfennelseeds2tablespoonsturmeric¼cupmincedorchoppedfreshginger6cupsvegetablebroth1cupquick-cookingbrownrice1bunchchard,stemmedandchopped1to2cupskaphavegetables,likeeggplant,cauliflower,onions,orpotatoes

(optional)1bunchfreshcilantro,choppedSqueezeof1lime,forgarnish

1.Inalargesouppotovermediumheat,heattheoilandaddthecumin,fennel,andturmeric.


3.Addtheginger,andcookforanotherminute.

4.Addthevegetablebrothandbringtoaboil,thenaddthericeandlowertheheat.

5.Addthechardandvegetables(ifusing),andsimmerfor15minutes.

6.Garnishwiththecilantroandlimejuiceandserve.

KAPHA

6–8SERVINGS

SEASON:SPRING


Vatascandoubleuponthericeandspice.

Pittascandoubleuponthecoolingherbsandspices,andgarnishwithorangezest.

Kaphascanhalvethericeandaddheatingspices,likecinnamonandfreshlygroundblackpepper.

SEAWEEDKITCHARIWITHSESAMESEEDSPREPTIME:4MINUTES/COOKTIME:18MINUTES

Asiancuisinesandanabundanceofgreensmakeexcellentchoicesforthepittadosha,andthisrecipecombinesboth.Mungbeansarewell-knowndetoxifiers,whichworkalongsidetheanti-inflammatoryspicesandvitamin-packedricetocleansethesystem.

3tablespoonsoliveoilorghee¼cupcuminseeds2tablespoonsturmeric2tablespoonsmincedorchoppedfreshginger6cupsvegetablebroth1cupquick-cookingbrownrice2(15-ounce)cansmungbeans,drained1cupseaweed(kombu)1to2cupspittavegetables,likespinach,mushrooms,sprouts,orsnowpeas

(optional)1bunchfreshcilantro,chopped¼cuptoastedblacksesameseeds(instructionshere)1.Inalargesouppot

overmediumheat,heattheoilandaddthecuminandturmeric.


3.Addtheginger,andcookforanotherminute.

4.Addthevegetablebrothandbringtoaboil.

5.Addthericeandlowertheheat.

6.Addthemungbeans,seaweed,andvegetables(ifusing),andsimmerfor15

minutes.

7.Garnishwiththecilantroandsesameseedsandserve.

PITTA

6–8SERVINGS

SEASON:SUMMER


Vatascandoubleuponthericeandspice,halvethebeans,andaddmustardseeds.

Pittascandoubleuponthecoolingherbsandspices,andgarnishwithorangezest.

Kaphascanhalvethericeanddoubleuponthebeansandaddmustardseeds,onions,andgarlic.

VEGETABLEKITCHARIWITHTAHINIDRIZZLEPREPTIME:6MINUTES/COOKTIME:19MINUTES

Thislow-keymedleyofmungbeans,rice,andspiceseasesdigestion,improvescirculation,andsoothesnerves—theperfectantidoteforastressfulholidayseason.Orwhipupabatchinthesummermonthsusingfreshlocalseasonalherbsandvegetables.

2tablespoonsghee1tablespooncuminseeds1tablespoonturmeric1tablespoongroundcoriander1tablespoonfreshlygroundblackpepper1tablespoongroundcinnamon1tablespoongroundcumin½tablespoonseasalt½tablespoongroundcloves3bayleaves2tablespoonsmincedfreshginger4garliccloves,minced1onion,diced1cupbasmatirice1(15-ounce)canmungbeans(or½cupdriedsplitmungbeans)1cup

choppedgreenbeans1cupchoppedasparagus½cupshreddedcarrots

½cupshelledpeas1cupspinach1cupsquash,cubed(canuseprepackaged)6cupsvegetablebrothTahini,fordrizzling

1.Inalargesouppotovermediumheat,heatthegheeandaddthecuminseeds.

2.Cookfor1minute.

3.Addtheturmeric,coriander,blackpepper,cinnamon,cumin,seasalt,cloves,bayleaves,ginger,garlic,andonion.Cookfor2to3minutes.

4.Addtherice,mungbeans,greenbeans,asparagus,carrots,peas,spinach,squash,andbroth.

5.Bringtoaboil.

6.Reducetheheatandsimmerfor15minutes.

7.Removethebayleavesandservedrizzledwiththetahini.

VATA

4–6SERVINGS

SEASONS:ALLSEASONS


Vatascanaddlemonormoresaltforflavor,oryogurtforcreaminess.

Pittascanusezucchiniforthecarrotsandhalvethenumberofbayleaves.

Kaphascanaddachile,omitthetahinidrizzle,andusecauliflowerinsteadofthesquash.

AyurvedicLifestyleTip:Treatyourselftoavaseoffreshflowersinyourhomeoroffice.Surroundingyourselfinnatureisoneofthekeystostayingcalmandrelaxed.Whenyou’refeelingstressed,focusonthem—theirshape,theircolor,theirfragrance—foraninstantrealitycheck.

SPICEDKITCHARIWITHTOFUANDREDRICEPREPTIME:5MINUTES/COOKTIME:19MINUTES

Protein-richtofuandothersoothing,nurturingingredientsmakethisdishlikethechickensoupofAyurvediccooking.Tofuworksbestforvataswhencookedandservedwarmorhot.

2tablespoonscoconutoil3tablespoonsgroundginger3tablespoonsgroundcumin3tablespoonsblackmustardseeds1tablespoonfennelseeds1tablespoonfenugreekseeds1tablespoongroundcoriander1tablespoonturmeric1onion,chopped2(14-ounce)packagesfirmtofu,drainedandcubed2cupsleftoverredrice

(orquinoaifyouhavenoleftoverrice)6cupsvegetablebroth4cupsspinachleaves1teaspoonsalt1bunchfreshcilantroleaves,chopped1.Inalargesouppotovermedium

heat,heattheoilandaddtheginger,cumin,blackmustardseeds,fennelseeds,fenugreekseeds,coriander,andturmeric.Cookfor1to2minutes.

2.Addtheonionandtofuandstirtocombinewiththespices.Cookfor8to10

minutes.

3.Addthericeandbroth,andbringtoaboil.

4.Lowertheheat,andsimmerfor10to15minutes.

5.Stirinthespinachleavesandsalt.

6.Garnishwiththecilantroandserve.

VATA

6–8SERVINGS

SEASONS:FALL/WINTER


Vatascanaddchiliesforadditionalheat.

Pittascanomitthegingerandgarnishwithmintinsteadofcilantro.

Kaphascanaddchiliesandusesunfloweroilratherthancoconutoil.

6VEGETABLES,GRAINS,

ANDLEGUMES___________

SpicedAsparaguswithLemonZestStir-FriedOkrawithCilantroandPeppersPickledBeetsandAvocadowithFetaDinosaurKalewithGarlicandCurrants

AsianFennelSaladwithMintEggplantwithTurmericandLemon

Broccoli-CauliflowerMedleyCurriedCauliflowerwithMustardSeeds

Farmers’MarketVegetableswithIndianSpicesSpicedSpinachandPotatoeswithLemonZest

SpicyPotatoCurrywithRedLentilsCarrotswithRaisins,Mint,andLime

BarleySaladwithCornandPumpkinSeedsLeftoverRicewithGarlickyGreensMintBasmatiRicewithCashews

Cinnamon-SaffronRiceAfrican-SpicedQuinoawithPreservedLemon

Indian-SpicedCouscouswithCorianderRoastedChickpeaswithSeaSalt

ChickpeaswithArtichokesandFriedSageSmashedBlackBeanswithSmokedPaprikaMediterraneanWhiteBeanswithRosemary

RedBeanswithSesameandScallionsLentilswithSun-DriedTomatoesandOlives

SPICEDASPARAGUSWITHLEMONZESTPREPTIME:5MINUTES/COOKTIME:8MINUTES

Playaroundwithdifferentvarietiesofasparagustotailorthisdishtoyourparticulartastesandenergy.Forinstance,whiteasparagusissweeterthangreen,makingitaniceoptionwhenyou’relookingtoswitchthingsup.

2tablespoonsgheeorcoconutoil1tablespooncurrypowder(adjustheatforyourparticulardosha)1bunch

asparagus,trimmed1tablespoonfreshlysqueezedlemonjuice½teaspoonseaorkoshersaltZestof1lemon

1.Inapanovermediumheat,heattheghee.

2.Addthecurrypowderandcookfor1to2minutes,untilyoudetectitsaroma.

3.Addtheasparagusandlemonjuiceandcookuntiltenderwithaslightcrisp,about3minutes.

4.Garnishwiththeseasaltandlemonzestandserve.

VATAPITTAKAPHA

2–4SERVINGS

SEASON:SUMMER


Vatascanaddasplashofbalsamicvinegarforflavor.

Pittascanomitthecurrypowderandaddcoolingspiceslikedill.

Kaphascanaddachileormincedfreshgingerforadditionalkick.

TimesavingTip:Enlisttheservicesofhandymen,lawnmowers,orerrandrunnerstodothechoresortasksyoudon’thavetimetodo.Whileitseemslikeanunnecessaryexpense,considerhowlongthoseobligationswouldtakeyou,thevalueofyourtime,andwhatelseneedstobedoneonyouragendathat’smoreimportant.

STIR-FRIEDOKRAWITHCILANTROANDPEPPERSPREPTIME:4MINUTES/COOKTIME:5MINUTES

Okraisatridoshicfood,andthequickcookingmethodherekeepsthecrunchinessofthissometimes-hatedvegetableintact.Feelfreetoaddgingerorotherheatingspicestobalancethevataandkaphadoshas.

2tablespoonsgheeorcoconutoil2tablespoonscuminseeds2to3Thairedchilies,deseeded1poundokra,sliced1tablespoonturmeric¾cupcilantro½teaspoonseaorkoshersaltSqueezeoflemon,forgarnish

1.Inalargepanovermediumheat,heattheghee.Addthecuminseeds.Cookfor1to2minutes,untiltheypop.

2.Addtheredchiliandtomatoes.Cook4to5minutes.

3.Addtheokraandturmericandcookuntiltenderwithaslightcrisp,about3minutes.

4.Garnishwiththeseasalt,cilantro,andlemonandserve.

VATAKAPHA

2–4SERVINGS

SEASON:SUMMER


Vatascanaddanextrasplashoffreshlysqueezedlemonjuiceforflavor.

Pittascanusefennelseedsforthemustardseedsandaddcoolingspiceslikedill.Also,useabitmorefreshlysqueezedlemonjuiceinsteadofthesalt.

Kaphascanaddachileormincedfreshgingerforadditionalkick.

MindfulnessTip:Endyourdaywithgratitude.Beforebed,tellyourpartner,thedog,orafriendaboutfivethingsthatyouweregratefulforthatday.You’llinstantlyfeelthegratitudepouringbackthroughyourbodyasthoughyou’reexperiencingitagaininrealtime.

PICKLEDBEETSANDAVOCADOWITHFETAPREPTIME:5MINUTES

Thissuper-easyrecipetakesfulladvantageofthespring,summer,andfallfarmers’markets’handcraftedpickledoptions.Picklingspicesandbrinebalancevatadoshaparticularlyinthefallandwinter.Ifyou’vegotleftoverroastedbeets,tossinasplashofbalsamicvinegartogetthesametasteprofile.

1(16-ounce)jarpickledbeets,quartered1avocado,peeled,pitted,anddicedSqueezeof1lemon

½cupcrumbledfetacheese

1.On2servingplates,dividethebeetsequally.

2.Addtheavocado,andsqueezethelemonoverthebeetsandavocado.

3.Sprinklethecrumbledfetaoverthetopandserve.

VATA

2SERVINGS

SEASONS:FALL/WINTER

TASTES:BITTER,PUNGENT,SALTY,SOUR,SWEET

Vatascanaddagrindofblackpepperforflavor.

Pittascansubstituteblanchedgreenbeansforbeets.

Kaphacansubstitutechickpeas,friedpotatoes,orunpickledroastedbeetsforpickledbeets,plusaddagrindofblackpepper.

AyurvedicLifestyleTip:Youdon’tneedamonthlyspaappointmenttoreapthebenefitsofafantasticmassage.Afive-minuteself-massagewhenyouwake,midday,orbeforebedincreasescirculation,soothesmuscles,improvesenergy,andcalmsyourmind.Focusonareasthatseemtobeholdingtension—arms,neck,shoulders,orhips—andaddaromatherapyoilsifyou’refeelingindulgent.

DINOSAURKALEWITHGARLICANDCURRANTSPREPTIME:3MINUTES/COOKTIME:7MINUTES

Withitsabundanceofantioxidantsandminerals,kalebringstolifeoneoftheconceptsbehindAyurveda:thatfoodismedicine.Thisrecipeisfast,easy,andparticularlysuitedforvatasandkaphasoranyonelookingforbountifulenergyinminutes.

2tablespoonsgheeorcoconutoil2garliccloves,slicedthin1bunchkale,stemmedandchopped¾cupcurrantsSqueezeof1lemonSeasalttotaste

1.Inalargeskilletovermediumheat,meltthegheeandaddthegarlic.


3.Addthekaleandcurrantsandcookuntilthekaleiswilted,about5minutes.

4.Seasonwiththelemonandsaltandserve.

VATAKAPHA

2SERVINGS

SEASONS:FALL/SPRING


Vatascansoakcurrantsinvinegarbeforecookingformoresupport.

Pittascansubstitutepomegranateseedsforcurrants.

Kaphascanaddmincedfreshgingerwiththegarlicwhencooking.

TimesavingTip:Ifyouloveyourmorningsmoothies,butnotthetimeittakestomakethem,considerwhippinguponelargebatch,thenfreezingindividualservingsinmasonjarsfortherestoftheweek.Thenightbeforeyouwanttosipone,popitintherefrigeratorsoit’sthawedbymorning.

ASIANFENNELSALADWITHMINTPREPTIME:5MINUTES

Pittadoshaslovethecrispycrunchandcoolingaspectsofarawsalad.Thisoneusesnaturallyheat-defyingfennelasamaincomponentforextrabalance.Cabbage,carrots,andmintfurthereasedigestiveandemotionalstress.

1largefennelbulb,trimmedandslicedthin½cupchoppedcabbage(canuseprepackaged)1largecarrot,shredded(canuseprepackaged)1bunchfreshmint,chopped

2tablespoonssesameoil1tablespoonsunfloweroil1tablespoonsoysauce

1.Inalargebowl,tosstogetherthefennel,cabbage,carrot,andmint.

2.Inasmallbowl,whisktogetherthesesameoil,sunfloweroil,andsoysauce.

3.Pourtheoilmixtureoverthesaladandserve.

PITTA

2SERVINGS

SEASON:SUMMER


Vatascansubstitutecucumberforcabbageandsplashthesaladwithbalsamicvinegarorlemonbeforeserving,althoughrawsaladsgenerallyaren’trecommendedforvatas.

Pittascanaddevenmorecoolingfreshherbslikecilantro.

Kaphascanaddmincedfreshgarlic,redchiliflakes,andscallions.

MindfulnessTip:TurnofftheTVifyou’renotactivelywatchingit.Keepingthetelevisiononasbackgroundnoiseencouragesyourmindtowanderorzoneoutratherthankeepingfocusedonthepresent.

EGGPLANTWITHTURMERICANDLEMONPREPTIME:20MINUTES/COOKTIME:10MINUTES

Thisbasiceggplantrecipeservesvatasandkaphasalikeandcanbeeasilytailoredtoeitherdoshaneedingmorebalancing.Forexample,kaphascanaddpomegranateseedsandvatascanadddicedfigswhilecookingorbeforeserving.

1eggplant,diced2tablespoonsseasalt2tablespoonsgheeorcoconutoil2tablespoonsturmericSqueezeof1lemon

1.Inacolander,sprinkletheeggplantwiththesalt.Letitsitfor15minutes,thenpressoutanyexcessliquid.

2.Inamediumskilletovermediumheat,melttheghee.Addtheeggplantandtossintheghee.

3.Addtheturmeric,andcookfor8to10minutes.

4.Squeezethelemonoverthetopandserve.

VATAKAPHA

2

SERVINGS

SEASON:WINTER


Vatascanusesquashfortheeggplantorleaveinbecausecookingtheeggplantinoilreducessomeofitsvata-aggravatingproperties.

PittascansubstituteBrusselssproutsfortheeggplant.

Kaphascanaddgarlic.

AyurvedicLifestyleTip:Trackyourprogresstoremindyourselfthatyou’reonajourneytobetterhealth,whichcomesfrombabystepsovertime,ratherthanamagicalovernighttransformation.Refertoyourjournalwhenyouneedmotivationtostayontrack.

BROCCOLI-CAULIFLOWERMEDLEYPREPTIME:10MINUTES/COOKTIME:15MINUTES

Thismedleyisgreatforthewarmerfallmonthswhenusingthestoveisn’tsoappealing.Ormakethisinthesummer,roastedonapreheatedgrillorsautéedstovetopinacastironpan.

1headbroccoli,choppedintoflorets1headcauliflower,choppedintoflorets4tablespoonsoliveoil

2tablespoonsturmeric1tablespoonmincedfreshginger1teaspoonseaorkoshersalt


2.Inalargebowl,tossthebroccoli,cauliflower,oliveoil,turmeric,ginger,andsalt.

3.Onabakingsheet,spreadthebroccoliandcauliflowerinasinglelayerandroastfor15to20minutes,andserve.

PITTA

4–6SERVINGS

SEASON:FALL


Vatascanusesweetpotatoesandturnipsforthecauliflowerandbroccoliaswellasaddmincedgarlicandcayenneforheat.

Pittascangarnishwithfreshlychoppedcilantro.

Kaphascandoublethegingerandaddmincedgarlicandcayenneforheat.

TimesavingTip:Whetherit’sworkorplay,saying“no”toobligations,unnecessaryrequests,ortimewastersisafastwaytotakebackcontrolofyourschedule.Prioritizingyourtimeoverotherpeople’sdemandsopensupyourdaytoyourothercommitmentsandkeepsyoufrombecomingstressedwhenyourplateistoofull.

CURRIEDCAULIFLOWERWITHMUSTARDSEEDSPREPTIME:3MINUTES/COOKTIME:7MINUTES

Thisversatile,warmstir-frypacifiesthekaphaenergiesinwinterandspringbutcanbegrilledandservedroomtemperatureinthesummerwithequallywonderfulresults.Anyheatingspicescanbeaddedformorebalance.

2tablespoonssunfloweroil4tablespoonsblackmustardseeds2tablespoonscurrypowder(heatadjustedperdosha)1largehead

cauliflower,cutintoflorets(canuseprepackaged)1teaspoonseaorkoshersalt

1.Inalargecastironpanorwokovermediumheat,heattheoilandaddthemustardseeds.Cookuntiltheypop,about1to2minutes.

2.Addthecurrypowderandsautéfor1minute.

3.Addthecauliflowerandthesalt,andstirtocoatthefloretsinthespicyoil.

4.Sautéuntilcrisp-tender,about5minutes,andserve.

KAPHA

2–4SERVINGS

SEASON:SPRING

TASTES:ASTRINGENT,BITTER,PUNGENT,SALTY

Vatascansubstitutefennelorokraforthecaulifloweranddialupthecurryheat.

Pittascansubstitutecorianderorfennelforthemustardseedsandusemildcurrypowder.

Kaphascanaddmincedfreshgingerandgarlicforspice.

MindfulnessTip:Multitaskingisthefastestwaytoslipintoautopilot.Insteadofjugglingmanythingsatonce,doonethingatatime.Ifyou’retalkingonthephone,concentrateontheconversationathand,ratherthansimultaneouslyansweringe-mails,surfingtheWeb,andupdatingyourto-dolist.

FARMERS’MARKETVEGETABLESWITHINDIANSPICESPREPTIME:10MINUTES/COOKTIME:15MINUTES

Thisroundupofin-seasonpittabalancersisn’tjustgreatforitsnaturallysweet,coolingproperties(bothenergeticallyandphysically)butalsobecauseit’slow-stresstomakeandteemingwithdisease-fightingantioxidants.

1cupbroccoli,choppedintoflorets1cupcauliflower,choppedintoflorets1cuppeas

1cuppotatoes,diced1cupsweetbellpeppers,stemmed,seeded,andchopped4tablespoonsolive

orsunfloweroil2tablespoonsturmeric2tablespoonsgroundcoriander2tablespoonsfennelseeds1teaspoonseaorkoshersalt


2.Inalargebowl,tossthebroccoli,cauliflower,peas,potatoes,bellpeppers,oliveoil,turmeric,coriander,fennelseeds,andsalt.

3.Onabakingsheet,spreadthemixtureinasinglelayerandroastfor15to20minutes.

4.Serve.

PITTA

6–8SERVINGS

SEASONS:SPRING/SUMMER


Vatascanusesweetpotatoes,sweetonions,greenbeans,andturnipsforthecauliflower,bellpeppers,peas,andbroccoliaswellasaddmincedgarlicandcayenneforheat.

Pittascangarnishwithfreshlychoppedcilantro.

Kaphascanaddmincedgarlicandcayenneforheat,andusemustardseedsforthefennelseeds.

AyurvedicLifestyleTip:Wild-caughtfishcontainsnumerousantioxidants,protein,andvitamins.Trytoincorporateafewmoreservingsintoyourdieteachweekinlieuofpork,redmeat,shellfish,ordairyproducts.

SPICEDSPINACHANDPOTATOESWITHLEMONZESTPREPTIME:5MINUTES/COOKTIME:25MINUTES

Kaphaswilllovethisget-up-and-go,energy-boostingrecipethankstoitshealthydoseofmustardseeds,mincedgarlic,andlemonzest.Foranicekapha-balancingcrunch,topthedishwithtoastedsunflowerorpumpkinseedsbeforeserving.

2tablespoonsgheeorsunfloweroil2tablespoonsmustardseeds1tablespoonturmeric1tablespoongroundcoriander3garliccloves,minced4largepotatoes,diced1largebunchspinach1cupvegetablebrothorwaterJuiceandzestof1lemon1½teaspoonsseaorkoshersalt

1.Inalargeskilletovermediumheat,meltthegheeandaddthemustardseeds.

2.Cookuntiltheseedspop,about1to2minutes.

3.Addtheturmeric,coriander,andgarlic,andcookfor2to3minutes.

4.Addthepotatoesandspinach,andsautéforabout5minutes.

5.Addthebroth,lemonjuice,lemonzest,andsalt.

6.Cookfor15minutesandserve.

KAPHA

4–6SERVINGS

SEASON:SPRING


Vatascanusesweetpotatoesforthepotatoes.

Pittascanomitthelemonjuice,substitutefennelseedsforthemustardseeds,andgarnishwithfreshlychoppedcilantro.

Kaphascanaddcayenneforheatandgingerfordigestion.

SPICYPOTATOCURRYWITHREDLENTILSPREPTIME:5MINUTES/COOKTIME:22MINUTES

SpicyMiddleEastern—inspiredfoodsaretheperfectenergy-balancingcomfortfoodswhenvatasfeelimbalanced.TheroundupofspicesensuresyouhitalltheAyurvedictastes.Addraisins,figs,orapricotsformoreMiddleEasternflair.

3potatoes,cubed2cupscannedorfreshlentils2(14-ounce)canscoconutmilk¼cupmincedfreshginger¼cuptablespoonsoliveoil3tablespoonsgroundchilipowder3tablespooncuminseeds3tablespoonturmeric6garliccloves,minced2largeonions,slicedJuiceof1lemon

1.Inalargesaucepanoverhighheat,boilthepotatoesfor5to6minutes.Drain.

2.Inalargesaucepanovermediumheat,cookthelentilswiththecoconutmilkandgingerfor10minutes.

3.Inalargeskilletovermediumheat,heattheoliveoilandaddthechilipowder,cuminseeds,andturmeric.Cookfor1minute.

4.Addthegarlic,onions,andcookedpotatoes,andsautéfor10minutes.

5.Addthelentilsandtheirbrothtothespicemixture.

6.Topwiththelemonjuice.

VATA

6–8SERVINGS

SEASONS:FALL/WINTER


Vatascanaddadollopofyogurtorlemonzestpluschoppedfreshfigsordriedapricots.

Pittascanlessenoromitthechilipowderandgingerandhalvetheonionsandgarlic.Addminttocool.

Kaphascansubstitutewaterforhalfofthecoconutmilkorusealmondmilkinsteadofthecoconutmilk.Addmintforsweetness.

CARROTSWITHRAISINS,MINT,ANDLIMEPREPTIME:5MINUTES

Thisrawcarrotsaladisaspin-offonthetraditionalIndianhalwa.Itcallsforraisins,butanydriedfruitwillworkwiththekaphadoshaconstitution.Ifyouneedmorebalancing,omitthehoney—you’llstillhavethesweetnessoftheraisins.

6to8carrots,peeledandgrated(canuseprepackaged)1cupraisins2handfulsfreshmint,choppedJuiceof1lime1tablespoonhoney

1.Inalargebowl,stirtogetherthecarrots,raisins,andmint.

2.Inasmallbowl,whiskthelimejuiceandhoney.

3.Pourthejuice-honeymixtureoverthecarrotsandserve.

KAPHA

6–8SERVINGS

SEASON:SPRING


Vatascanomittheraisinsorsubstitutefigsforthem.

PittascansubstitutechoppedrawBrusselssproutsorgratedzucchiniforthecarrotsandomitthehoney.

Kaphascangarnishwithsunflowerseeds.

MindfulnessTip:Listenwhenpeopletalktoyou.Reallyhearwhattheysayratherthanplanningyourresponse,questions,orcomments.It’samorethoughtfulconversation,andyou’remorelikelytoactuallyrememberwhatwassaidbecauseyourmindisn’tracingaboutwhatyouhavetosay.

BARLEYSALADWITHCORNANDPUMPKINSEEDSPREPTIME:3MINUTES/COOKTIME:20MINUTES

Fortheoverscheduledvata,thisrecipeisfast,satisfying,andeasytomakeinbulk.Nottomentionit’ssimpletopackinajarorTupperwaretotakeonthego.

2cupswater½cuppearlbarley½cupquinoa½cupcorn½cupcannellinibeans¼cuppumpkinseeds¼cupoliveoilSqueezeof1lemonSeasaltFreshlygroundblackpepper1.Inamediumpan,boil2cupsofwater.

2.Addthebarleyandquinoa,andcookfor15to20minutes.

3.Usingacolander,drainthebarleyandquinoa.Returntothepanandaddthecorn,beans,seeds,oil,andlemon.

4.Toss,seasonwiththesaltandpepper,andserve.

VATA

4–6SERVINGS

SEASONS:FALL/WINTER


Vatascanaddsteamedvegetables.

Pittascantopwithrawvegetablesandtoastedcoconutformorecooling.

Kaphascanaddhotspices,likegarlicandginger,andomitthesalt.

TimesavingTip:Declutteryourmakeupbagbytossingoutoldorexpireditemsandkeepingonlywhatyouuse.Whenyouroptionsareminimalandyourproductsaccessible,yourmorningbeautyroutinebecomesfastandeasy.

LEFTOVERRICEWITHGARLICKYGREENSPREPTIME:5MINUTES/COOKTIME:12MINUTES

Vataswillcravethistakeonfriedrice,withitsfragrantonionsandgarlic.Whilerawgreensarerecommendedforvatas,thisrecipecallsforcookingtheminoilbeforeaddingthericetomakethemmoredosha-balancing.

3tablespoonsghee1largeonion,chopped5to6garliccloves,minced6cupsgreensofyourchoice2cupsleftoverwild,red,black,orbasmatirice1teaspoonseaorkoshersalt

1.Inalargeskilletovermediumheat,meltthegheeandaddtheonionandgarlic.

2.Cookuntilbrowned,about5minutes.

3.Addthegreens,andsautéforabout5minutes.

4.Addtheleftoverrice,andcookfor2to3minutestowarmthrough.

5.Seasonwiththesalttotasteandserve.

VATA

2–4

SERVINGS

SEASON:WINTER


Vatascanaddlemonzestandtopwithafriedegg.

Pittascanhalvethegarlic,substituteedamamefortheonion,andgarnishwithfreshlychoppedcilantro.

Kaphascantopwithafriedegg.

MindfulnessTip:Laugh.Readacomicstrip,tellajoke,shareafunnystory.Nothingbringsyoubacktothemomentandintothehappinesszonefasterthanadeepbellylaugh.

MINTBASMATIRICEWITHCASHEWSPREPTIME:3MINUTES/COOKTIME:20MINUTES

Thankstoanabundanceofmintandcashews,thissimplebasmatiricerecipehasallthecoolingpropertiesyou’dfindinatropical-inspireddish.Formorecooling,cookthericeinhalfcoconutmilk,halfbroth.

¼cupcoconutoil1handfulfreshmint,chopped1garlicclove,minced1cupchoppedrawcashews2cupsbasmatirice4cupsvegetablebroth1teaspoonsalt

1.Inamediumpotovermediumheat,heatthecoconutoil.Addthemint,garlic,andcashews,andcookfor2to3minutes.

2.Addthericeandcookfor2minutes.

3.Addthebrothandsalt,andbringtoaboil.

4.Reducetheheattolow,cover,simmerfor15minutes,andserve.

PITTA

6–8

SERVINGS

SEASONS:SUMMER/EARLYFALL


Vatascanaddonionandgingerwiththegarlic.

Pittascantopwithtoastedcoconutformorecooling.

Kaphascanaddonionandgingerwiththegarlic.

AyurvedicLifestyleTip:Whenpossible,incorporateallsixtastes(sweet,salty,bitter,sour,pungent,astringent)intoyourmealtomaximizenutrientsandenjoyment.

CINNAMON-SAFFRONRICEPREPTIME:3MINUTES/COOKTIME:19MINUTES

Pittasarealwaysencouragedtoslowdownandenjoythemoment.Thepreparationofthisdosha-balancingriceistheperfectopportunitytobeinthemoment,relax,andtesttheideathatawatchedpotdoesindeedboil.

¼cupcoconutoil5bayleaves8cinnamonsticks1teaspoonsaffron2cupsbasmatirice4cupsvegetablebroth1teaspoonsalt

1.Inamediumpotovermediumheat,heatthecoconutoil.Addthebayleaves,cinnamonsticks,andsaffron.Cookfor2to3minutes.

2.Addthericeandcookfor2minutes.

3.Addthebrothandsalt,andbringtoaboil.

4.Reducetheheattolow,cover,andsimmerfor15minutes.

5.Removethebayleavesandcinnamonsticksandserve.

PITTA

6–8SERVINGS

SEASON:SUMMER


Vatascantopwithlemonzestand/orasqueezeoflemonjuice.

Pittascanaddcardamompodsandclovesformorecooling.

Kaphascanaddcayenneforheatandgingerfordigestion.

TimesavingTip:Carryaportablechargerforyoursmartphonetokeepyourcellphonefromdyingduringahecticdayoutsidetheoffice.Whileyou’recommuting,networking,ormeeting,yourphonecanbecharginginyourhandbagorbriefcase.

AFRICAN-SPICEDQUINOAWITHPRESERVEDLEMONPREPTIME:5MINUTES/COOKTIME:20MINUTES

WarmingAfricanspicescombinedwithsourlemonjuicesarefantasticbalancersforthesweet-cravingkaphadoshas.Thisrecipeworkswithavarietyofmaindishesregardlessoftheircuisine.

1tablespoonsunfloweroil2teaspoonssmokedpaprika1teaspoonfreshlygroundblackpepper1teaspoongroundnutmeg1teaspoongroundcumin1teaspoongroundcinnamon1teaspoongroundcloves2cupsquinoa3tablespoonspreservedlemon,minced3cupsvegetablebroth¼cupfreshlysqueezedlemonjuice1.Inamediumpot,heatthesunflower

oil.Addthesmokedpaprika,blackpepper,nutmeg,cumin,cinnamon,andcloves,andcookfor1minute.

2.Addthequinoaandtoastfor2to3minutes.

3.Addthepreservedlemon,broth,andlemonjuiceandbringtoaboil.

4.Reducetheheattolowandsimmer,covered,for12to15minutesbeforeserving.

KAPHA

4–6SERVINGS

SEASON:SPRING


Vatascanaddadollopofyogurtforcreaminess.

Pittascanomitthepaprikaandpepperandgarnishwithfreshlychoppedcilantro.


INDIAN-SPICEDCOUSCOUSWITHCORIANDERPREPTIME:3MINUTES/COOKTIME:15MINUTES

Couscousisanincrediblebalancerforkaphas,vatas,andpittas,butthisparticularspiceblend(warming,spicy)andtheuseofsunfloweroilovergheelendsitselfmoretowardthekaphadosha.

1tablespoonsunfloweroil1tablespoonblackmustardseeds2teaspoonsgroundcumin2teaspoonsturmeric1teaspoongroundcoriander1teaspoonfenugreek5curryleaves2cupsIsraelicouscous4½cupsvegetablebroth

1.Inamediumpot,heatthesunfloweroil.Addthemustardseeds,cumin,turmeric,coriander,fenugreek,andcurryleaves.

2.Cookfor1minute,thenaddthecouscousandtoastfor2to3minutes.

3.Addthebroth,andbringtoaboil.

4.Reducetheheattolowandsimmer,covered,untiltheliquidisabsorbed,about10minutes,andserve.

KAPHA

6–8SERVINGS

SEASON:WINTER


Vatascanaddadollopofyogurtforcreaminessorasplashofchampagneorwhitebalsamicvinegar.

Pittascanomitthemustardseeds,curryleaves,andfenugreekandgarnishwithfreshlychoppedcilantroormint.


ROASTEDCHICKPEASWITHSEASALTPREPTIME:10MINUTES/COOKTIME:20MINUTES

Thisrecipeisaperfectblankcanvasforplayingwithflavors.Whilethisversionistailoredtopittas,morecoolingspices,likefennel,cardamom,orcinnamon,makefast,easy,dosha-balancingadditions.

2(15-ounce)canschickpeas1tablespoonsunflowerorcoconutoil1tablespoonturmeric1tablespoonseasalt


2.Inamediumbowl,combinethechickpeas,oil,turmeric,andseasalt.Stirsothatthespicesandoilcoverthechickpeas.

3.Onamediumpan,spreadthechickpeasoutandroastfor20minutes.(Thesecanalsobesautéedfor5to7minutesstovetopifoutsidetempsaretoohighto

turnontheoven.)PITTA

4–6SERVINGS

SEASON:SUMMER


Vatascaneatsparinglyasatreatorsubstituteanut,likecashewsoralmonds,forthechickpeas.

Pittascanhalvetheseasalt.

Kaphascanaddgroundginger,cayenne,smokedpaprika,andcinnamonforasweet-spicytaste.

MindfulnessTip:Houseworkdoesn’thavetobeadirtyword.Turnroutineactivitiesyoudon’tloveintomovingmeditationbydoingthemslowly,deliberately,andmindfully,whilenoticingeachstepalongtheway.Notonlywillyoustaypresent,butyou’lllearntolookforwardtomundanechoresasamentalbreak.

CHICKPEASWITHARTICHOKESANDFRIEDSAGEPREPTIME:2MINUTES/COOKTIME:10MINUTES

You’lllovetheversatilityofthissidedish,whichcanstandalone,beservedatopyourfavoritegrain,orjoinwitharoundupofinterestingmezzes.Enjoywarmorcold,dependingonyourseasonanddosha.

¼cupghee1bunchsageleaves(about12to18)2(15-ounce)cansartichokehearts,

drained2(15-ounce)canschickpeas,drainedSqueezeof1lemon

1.Inalargeskilletovermediumheat,heatthegheeandaddthesageleaves.Cookfor3to4minutes,untilcrispy.

2.Removetoaplatetoppedwithapapertowel.

3.Addtheartichokeheartsandchickpeastotheskillet,andcookfor4to5minutes.

4.Removetheartichokeheartsandchickpeastoabowl,topwiththesageleavesandlemon,andserve.

VATA

4–6SERVINGS

SEASON:FALL


Vatascanswitchbeansforvarietyandaddsmokedpaprikaorcayenne.

Pittascanaddmorecoolingherbs,likefreshbasilordill.

Kaphascanaddcaramelizedonionsandredchiliflakes.

AyurvedicLifestyleTip:Switchoutyourcoffeehabitfortea,whichcontainsmoreantioxidants,boostsyourimmunesystem,andfightsdisease.Makeyourcupevenhealthierbyaddingspiceslikecinnamonorstaranisetoenhanceflavorandnutrients.

SMASHEDBLACKBEANSWITHSMOKEDPAPRIKAPREPTIME:10MINUTES

Thismade-in-a-flashsidedishisperfecttowhipuponatime-crunchedweekdaynightorasasimplesnackwhenguestsdropby.Becauseblackbeansaretridoshic,youdon’thavetoworryaboutunbalancinganyone’sdosha.

2(15-ounce)cansblackbeans,drained¼cupfreshlysqueezedlemonjuice¼cupoliveoil4to6garliccloves,minced3tablespoonssmokedpaprika(ormoretotaste)¼teaspoonseaorkosher

saltChoppedscallions,forgarnish

1.Inalargebowl,smashtheblackbeanswithafork.

2.Stirinthelemonjuice,oliveoil,garlic,paprika,andsalt.

3.Garnishwiththescallionsandserve.

VATA

4–6SERVINGS

SEASON:FALL


Vatascanswitchoutbeansforvariety,addsesameseedsforcrunch,ordrizzleonsometahini.

Pittascanomitorreducegarlicandtradepaprikaforcumin,thyme,orbasil.

Kaphascanaddlemonzestandredchiliflakes.

TimesavingTip:Whenyou’rereadytogetoutthedoor,eitherinthemorningsonyourwaytoworkorintheeveningswhenyou’releavingtheoffice,avoidtheimpulsetosqueezeinonemoretask.Onedistractionleadstoanother,whichcreatesstress,disruptsfocus,andcausesyoutobelate.

MEDITERRANEANWHITEBEANSWITHROSEMARYPREPTIME:10MINUTES

Thekeytothissimpledishisanabundanceoffragrantfreshrosemary,butyoucansubstitutewithanyherbyoufindatthefarmers’marketorinyourcrisperforadifferentflavor.Ittakesminutestomakebutpairswellwithjustaboutanyentrée.Or,serveontopofquinoaforaheartyone-bowlmeal.

2(15-ounce)canswhitebeans,drained¼cupfreshlysqueezedlemonjuice¼cupoliveoil

4to6garliccloves,minced3tablespoonschoppedfreshrosemary¼teaspoonseaorkoshersaltFreshlygroundblackpepperToastedpinenuts,forgarnish

1.Inalargebowl,stirtogetherthewhitebeans,lemonjuice,oliveoil,garlic,rosemary,andsalt.

2.Seasonwiththepepper,topwiththepinenuts,andserve.

VATA

4–6SERVINGS

SEASON:FALL


Vatascanswitchoutbeansforvarietyanddrizzlewitholiveoiltofinish.

Pittascanomitorreducegarlicandtradeoutrosemaryforcumin,thyme,orbasil.


MindfulnessTip:Whenthingsdon’tseemtogoyourway,remindyourselfthattheuniverseworksinyourfavor,notagainstit,andoftenwhatlookslessthanidealnowworksoutbetterinthelongrun.Lookatonethinginyourlifethatgivesyoujoy,andletyourselfsitwiththosehappyfeelings.

REDBEANSWITHSESAMEANDSCALLIONSPREPTIME:10MINUTES

Pittaslovetheirsummersalads,andthisoneisboundtomaketheweeklyrotation.It’sfast,portable,andflavorfulenoughtotaketoabrunchorsummerpatioparty.Noonehastoknowyou’rebalancingtheirpittadosha.

2(15-ounce)cansredoradzukibeans,drained¼cupfreshlysqueezedlemonjuice¼cupoliveoil

1garlicclove,minced3tablespoonstoastedsesameseeds(instructionshere)¼cupchopped

scallions¼teaspoonseaorkoshersaltSesameoil,forgarnish

1.Inalargebowl,stirtogetherthebeans,lemonjuice,oliveoil,garlic,sesameseeds,scallions,andsalt.

2.Drizzlewithsesameoilandserve.

PITTA

4–6SERVINGS

SEASON:SUMMER


Vatascanswitchoutbeansforvarietyandaddlemonzest.

Pittascanaddmorecoolingherbs,likefreshbasilordill.


AyurvedicLifestyleTip:Aromatherapyisapowerfulwaytokeepcalm,stayfocused,andenhancepositivefeelings.Keepavarietyofoilsatyourdeskorinyourtotetohelpyoustaymindful,creative,andhappywhendaysbecomehecticorstressful.

LENTILSWITHSUN-DRIEDTOMATOESANDOLIVESPREPTIME:5MINUTES/COOKTIME:20MINUTES

Kaphasdowellwithfruitsandvegetableswithmildlysweetandsourflavorsorcookedwithhotspiceslikepepper,ginger,orgarlic.Thislentilsaladfitsthebill,allinunderhalfanhour.

2cupsLePuylentils2tablespoonsturmeric1tablespoonseaorkoshersalt¼cupoliveoil¼cuptahini2tablespoonsfreshlysqueezedlemonjuice1cupchoppedsun-dried

tomatoes,drainedofoil¼cupkalamataolives,chopped

1.Inalargesaucepan,bringhalfapanofwatertoaboil.Addthelentilsandcookuntiltender,about15minutes.

2.Drainandcool.

3.Inamediumbowl,whisktogethertheturmeric,salt,oliveoil,tahini,andlemonjuice.

4.Addthelentils,sun-driedtomatoes,andolives.

5.Stirtocombineandserve.

KAPHA

4–6SERVINGS

SEASON:WINTER


Vatascanswitchtoredlentilsandaddsmokedpaprikaorcayenne.

Pittascansubstitutebeansorchickpeasforthelentils.

Kaphascanaddredchiliflakesandomitthetahini.

TimesavingTip:Findyourselfattheendofthedaywithtoomanyuncheckedto-dos?Trackyourtimethesamewayyou’dtrackcaloriesinadiet.Markdownhowlongittakesyoutocompletecertaintasks(includesocialmedia,e-mails,andwater-coolerbreaks).Attheendoftwodays,gothroughyourtrackerandidentifythebiggestdistractionsandtimewasters.

7MAINDISHES

___________GarlicandOnionSpaghettiwithWalnutsandShaved

ParmesanHerbedSpaghettiwithFrenchGreenBeansBittersweetArugula-PomegranateSpaghetti

SpicyAsianNoodleswithAsparagusandSesameSpicy-SweetTofuBowlwithBellPeppers

TofuwithTomatoesandChiliesTofuStir-FrywithCurryLeaves

Cherry-AlmondCouscouswithTofuandGreensThaiBasilTofuBowlwithQuinoa

TofuandBroccoliStir-FryTofuandSwissChardwithPumpkinSeedsChickpeasandPotatoeswithTamarind

CurriedChickpeaswithCilantroAyurvedicMatarPaneer

SpicyCoconutLentilswithMint

GARLICANDONIONSPAGHETTIWITHWALNUTSANDSHAVEDPARMESANPREPTIME:5MINUTES/COOKTIME:20MINUTES

Thisvatapacifierisaboutasfastandeasyasadinnerrecipecanget.Addmoredoshabalancers,likeolives,basil,orfennel,ifyou’vegotadditionalpreptime.

4to6ouncesdriedwhole-wheatspaghetti¼cupoliveoil4garliccloves,minced1onion,sliced½cupchoppedtoastedwalnuts2ouncesshavedParmesancheeseSqueezeof1lemonSeasaltFreshlygroundblackpepper

1.Inalargepotofboilingwater,cookthespaghettiaccordingtopackagedirections.

2.Drainthepasta,reserving1cupofthepastawater.

3.Inalargeskilletovermediumheat,heattheoliveoilandsautéthegarlicfor1minute.

4.Addtheonionandcookuntilbrown,about15minutes.

5.Tossthedrainedpastaintheskilletwiththeonionmixture.Ifyouneedmore“sauce,”addabitofpastawater.

6.Topwiththetoastedwalnuts,Parmesan,lemon,seasalt,andpepperandserve.

VATA

2SERVINGS

SEASON:WINTER


Vatascanaddahandfulofarugula,thezestofthelemon,ormoregarlic.

Pittascansubstituteforthegarlicandonionwithspinachandmushrooms.

Kaphascanaddspinachandchilies,whileomittingtheParmesan.

Note:Totoastthewalnuts,spreadtheminanungreasedpan.Bakeinanovenpreheatedto350°Ffor5to7minutes,stirringoccasionally,untiltheybegintobrown.

HERBEDSPAGHETTIWITHFRENCHGREENBEANSPREPTIME:5MINUTES/COOKTIME:25MINUTES

Ifyou’rebalancingpittaenergies,servethischilledorroomtemp,butkaphasandvataswillwanttoeatthiswarm.Ofcourse,theherbscanbemixedandmatchedwiththefreshestpicksfromyourmarket.

4to6ouncesdriedwhole-wheatspaghetti¼cupoliveoil2shallots,minced2garliccloves,minced4cupsFrenchgreenbeans,trimmedandhalved1cupchoppedfreshbasil1cupchoppedfreshparsley1cupchoppedfreshmint1cupchoppedfreshcilantroSqueezeof1lemon½cupchoppedtoastedwalnuts(toastinginstructionshere)1.Inalargepot

ofboilingwater,cookthespaghettiaccordingtothepackagedirections.

2.Drainthepasta,reserving1cupofthepastawater.

3.Inalargeskilletovermediumheat,heattheoliveoilandsautétheshallotsandgarlicfor1minute.

4.Addthebeansandcookuntilaldente,about3to4minutes.

5.Tossthedrainedpastaintheskilletwiththebeansmixture.Ifyouneedmore“sauce,”addabitofpastawater.

6.Topwiththebasil,parsley,mint,cilantro,lemon,andwalnutsandserve.

PITTAKAPHA

2–4SERVINGS

SEASON:SUMMER


Vatascanaddahandfulofarugula,olives,tomatoes,ormoregarlic.

Pittascansubstitutegarlicandshallotswithspinachandmushrooms.

Kaphascanaddspinachandchilies.

BITTERSWEETARUGULA-POMEGRANATESPAGHETTIPREPTIME:3MINUTES/COOKTIME:20MINUTES

Thesweet-spicycomboofpepperygreenswithsweetpomegranateplaystothekaphaandpittaenergies.Ampuptheflavorprofilebyaddingfreshlygroundcuminwiththegarlicorsimplyaddingmoregarlic.

6cupsarugula16ouncesdriedwhole-wheatspaghetti¼cupoliveoil3garliccloves,minced2tablespoonspomegranatemolassesSeasaltFreshlygroundblackpepper

1.Inalargebowl,placethearugula.

2.Inalargepot,cookthespaghettiaccordingtothepackagedirections.

3.Inasmallskilletovermediumheat,heattheoil.Addthegarlicandcookfor2to3minutes.

4.Addthepomegranatemolassesandheatthrough.

5.Whenaldente,drainthepasta,reserving1cupofpastawater.

6.Addthehotoilandpastatothearugulaandtosstocombine.

7.Addatouchofpastawaterifthepastaistoodry.

8.Seasonwiththesaltandpepperandserve.

KAPHA

4–6SERVINGS

SEASONS:LATEWINTER/EARLYSPRING


Vatascanreducegreensandaddchoppedpreservedlemonoronionwiththegarlic.

Pittascanomitorreducegarlicformoresupport.

Kaphascanaddgarlic,onions,andgingerformoresupport.

SPICYASIANNOODLESWITHASPARAGUSANDSESAMEPREPTIME:5MINUTES/COOKTIME:20MINUTES

Pittasdon’tneedextraheat,butsometimestheycraveit.Thisrecipeaddsatouchofspiceandbalancesitwiththerestofthedoshatastes.Thetoastednutsandseeds,freshherbs,andcrispasparagusaddtexturalinterestaswellaszest.

4to6ouncesdriedwhole-soba,udon,orricenoodles¼cupsesameoil2garliccloves,minced¼teaspoonredchiliflakes4cupschoppedasparagus¼cupsoysauce¼cuprawhoney½cupchoppedfreshcilantro½cupchoppedfreshbasil½cupchoppedtoastedpeanuts½cuptoastedsesameseeds

1.Inalargepotofboilingwater,cookthepastaaccordingtothepackagedirections.Drain.

2.Inalargeskilletovermediumheat,heatthesesameoil.Sautéthegarlicandchiliflakesfor2minutes.

3.Addtheasparagusandcookuntilaldente,about3to4minutes.

4.Addthesoysauce,honey,cilantro,andbasil.

5.Tossthedrainedpastaintheskilletwiththeoilandspicemixture.

6.Topwiththepeanutsandsesameseeds,andserve.

PITTA

2–4SERVINGS

SEASON:SUMMER


Vatascandoubleortriplethegarlicandaddmorechiliflakesandlemonzest.

Pittascanaddorangezesttobrightenanduselesssoysauce.

Kaphascandoubleortriplethegarlic,addspinachandchilies,anduselesshoney.

Note:Totoastthepeanuts,spreadtheminanungreasedpan.Bakeinanovenpreheatedto350°Fforabout15minutes,stirringoccasionally.Totoastthesesameseeds,inasmallskilletovermediumheat,drytoastthemuntiltheybrown,about1to2minutes.

SPICY-SWEETTOFUBOWLWITHBELLPEPPERSPREPTIME:5MINUTES/COOKTIME:15MINUTES

Whenvatasarefeelingrestless,worried,orstressedout,thissweet,sour,andsaltyrecipeisaquickfixforthemood.Itsflavorsarenourishing,nurturing,warm,andgrounding.

1tablespooncoconutoil1(1-inch)gingerknob,minced3garliccloves,minced1tablespoonturmeric1teaspoonseaorkoshersalt1teaspoonredchiliflakes2to3cupsorange,red,oryellowbellpeppers,stemmed,seeded,anddiced

2(14-ounce)packagesfirmtofu,drainedandcubed¾cupcoconutmilkJuiceof1lemon

1.Inalargeskilletovermediumheat,heattheoil.Addtheginger,garlic,turmeric,salt,andchiliflakes.


3.Addthepeppersandtofu,andsautéfor5minutes.

4.Addthecoconutmilkandheatthrough,about3minutes.

5.Garnishwiththelemonjuiceandserve.

VATA

2–4SERVINGS

SEASONS:FALL/WINTER


Vatascanaddahandfulofarugula,thezestofthelemon,ormoregarlic.

Pittascansubstitutegingerandonionwithspinachandmushrooms,andorangeorlimejuiceforthelemonjuice.

Kaphascanuseoliveoilforthecoconutoil,almondorricemilkforthecoconutmilk,andchickpeasforthetofu.

MindfulnessTip:Whileurgencyiscriticalwhenyou’vegotamile-longto-dolist,makesureyourstepsaremindful,focused,anddeliberate,whichwillensureyoudothetaskscorrectlyandenjoythematthesametime.

TOFUWITHTOMATOESANDCHILIESPREPTIME:5MINUTES/COOKTIME:15MINUTES

Nourishingandspicy,thisdishistheperfectbowlforbalancingvataenergies.Satisfyingalone,it’sevenbetterwithStovetopGarlic-CorianderNaan(here).Varythespiceandlemonaccordingtoyourpreferences.

1tablespooncoconutoil1(1-inch)gingerknob,minced3garliccloves,minced2tablespoonsturmeric2tablespoonsgroundcumin2tablespoonsgroundcoriander1teaspoonseaorkoshersalt2or3Thaichilies2(14-ounce)packagesfirmtofu,drainedandcubed2to3cupschopped

heirloomtomatoesJuiceof1lemon

1.Inalargeskilletovermediumheat,heattheoilandaddtheginger,garlic,turmeric,cumin,coriander,salt,andchilies.


3.Addthetofuandtomatoes,andsautéfor5minutes.

4.Garnishwiththelemonjuiceandserve.

VATA

2–4SERVINGS

SEASONS:FALL/WINTER


Vatascanaddadollopofyogurtorasplashofcoconutmilkwiththetofu.

Pittascansubstitutethegingerandgarlicwithspinachandmushrooms,andorangeorlimejuiceforthelemonjuice.

Kaphascanuseoliveoilforthecoconutoilandchick-peasforthetofu.

AyurvedicLifestyleTip:Trytosleepby10p.m.togiveyourbodythechancetofullyexperiencerestorativesleepprocessesandrejuvenatecells,organs,andsystemsforthenextday.Theearlieryoufallasleep,themorelikelyyou’llbeabletowakeupearly—anotheraspectoftheAyurvediclifestyle.

TOFUSTIR-FRYWITHCURRYLEAVESPREPTIME:5MINUTES,PLUS10MINUTESTOMARINATE/COOKTIME:15MINUTES

Curry-lovingvataswillappreciatetheboldcurryflavorswithatouchofspice.Addmorecurryleavestotasteforevenmoreintenseheat,andbesuretoadjusttheseasoningstosuityourpalate.

2(14-ounce)packagesfirmtofu,drainedandcubed1tablespoonpaprika1tablespoonturmeric1tablespoongroundcuminJuiceof1lemon¼teaspoonsalt1tablespooncoconutoil1(1-inch)gingerknob,minced3garliccloves,minced5curryleaves1onion,sliced½cuptoastedshreddedcoconut(instructionshere)1.Inasmallbowl,

marinatethetofu,paprika,turmeric,cumin,lemonjuice,andsaltfor10minutes.

2.Inalargeskilletovermediumheat,heattheoilandaddtheginger,garlic,curryleaves,andonion.


4.Addthemarinatedtofuwiththemarinadeandcookfor5minutes.

5.Topwiththecoconutandserve.

VATA

4–6SERVINGS

SEASONS:FALL/WINTER


Vatascanaddahandfulofarugula,adollopofyogurt,orcoconutmilk.

Pittascansubstitutetheginger,curry,andonionwithspinachandmushrooms.

Kaphascanusechickpeasinsteadofthetofu.

CHERRY-ALMONDCOUSCOUSWITHTOFUANDGREENSPREPTIME:10MINUTES/COOKTIME:15MINUTES

Alight,airy,refreshingsaladistheperfectcounterparttothepittaenergies,whichrunonthehotside.Servechilledorroomtemperature.Kaphasandvatascanalsosautéthetofuiftheyhavetime.

1tablespooncoconut,almond,oroliveoil1cupchoppedalmonds1cupchoppedripecherries2cupsIsraelicouscous4½cupsvegetablebroth½cupcoconutmilk1tablespoonfreshlysqueezedlemonjuice1tablespoongroundfennel1tablespoongroundcardamomPinchofsalt½cupdriedcherries½cupsliveredalmonds2(14-ounce)packagestofu,drainedandcubed6to8cupssaladgreens

1.Inalargepot,heattheoil.Addthealmondsandcherries,andcookfor1minute.

2.Addthecouscous,andtoastfor2to3minutes.

3.Addthebroth,bringtoaboil,reducetheheattolow,andsimmer,covered,untiltheliquidisabsorbed,about10minutes.

4.Inalargebowl,whiskthecoconutmilk,lemonjuice,fennel,cardamom,and

salt.

5.Addinthecouscous,driedcherries,almonds,andtofu,andstirtocombine.

6.Servethemixtureoverthesaladgreens.

PITTA

6–8SERVINGS

SEASON:SUMMER


Vatascanaddadollopofyogurtforcreaminessorasplashofchampagneorwhitebalsamicvinegar.Steamtherawgreensandtofubeforeserving.

Pittascangarnishwithfreshlychoppedcilantroormint.

Kaphascantopwithafriedegg,usechickpeasinsteadoftofu,usealmondmilkinsteadofcoconutmilk,andusesunfloweroilinsteadofcoconutoil.

THAIBASILTOFUBOWLWITHQUINOAPREPTIME:8MINUTES/COOKTIME:22MINUTES

Thishealthyvegetarianspinontake-outThaibasilchickenbeautifullybalancesthepittaenergiesinthesummerthankstococonut,mint,andbasil.Servewithchapatiornaanandchutney.

1(14-ounce)packagefirmtofu,drainedandcubed½cupsoysauce1tablespooncoconutoil1teaspoonmincedfreshginger1(15-ounce)cancoconutmilk1cupquinoa1bunchfreshbasilorThaibasil,chopped1cupchoppedtoastedsunflower

seeds¼cupfreshmint,chopped½cuptoastedshreddedcoconut(instructionshere)1.Inasmallbowl,stir

togetherthetofuandsoysauce.

2.Inalargeskillet,heattheoil.Addtheginger,andsautéfor2minutes.

3.Addthetofu,andsautéuntilbrown,about5to6minutes.

4.Reducetheheattolowandaddthecoconutmilk,quinoa,andbasil.Cookfor15minutes.

5.Garnishwiththesunflowerseeds,mint,andcoconut.

PITTA

4–6SERVINGS

SEASON:SUMMER


Vatascanaddfreshlygroundblackpepper,cayenne,orredchiliflakestothetofu.Freshgarlicandonionsworkwell,too.

Pittascanaddfreshspinachorchoppedkale.

Kaphascanusesunfloweroilratherthancoconutoilandaddfreshlygroundblackpepper,cayenne,orredchiliflakestothetofu.Freshgarlicandonionsworkwell,too.

Note:Totoastthesunflowerseeds,inasmallskilletovermediumheat,drytoastthemuntiltheybrown,about2to3minutes.

TOFUANDBROCCOLISTIR-FRYPREPTIME:5MINUTES/COOKTIME:10MINUTES

You’lllovethatthisrecipecanbeservedhotorcold,dependingontheseasonandyourdosha.Pittaspreferthisroomtemporchilled,whilekaphasandvatascanserveitstraightfromthestove.

1(14-ounce)packagefirmtofu,drainedandcubed½cupsoysauce1tablespooncoconutoil1teaspoonmincedfreshginger2cupsbroccoliflorets(canuseprepackaged)1bunchfreshbasilorThai

basil,chopped½cuptoastedsesameseeds(instructionsonhere)1cupchoppedtomatoes

1.Inasmallbowl,stirtogetherthetofuandthesoysauce.

2.Inalargeskilletovermediumheat,heattheoil.Addtheginger,andsautéfor2minutes.

3.Addthebroccoliandtofu,andsautéfor5minutes.

4.Reducetheheattolowandaddthebasil.Cookfor1to2minutes,oruntilthebasilwilts.

5.Garnishwiththesesameseedsandtomatoes.

6.Servealoneorwithquinoa,rice,orchapati.

PITTA

2–4SERVINGS

SEASON:SUMMER


Vatascanaddblackpepper,cayenne,vinegar,orchilisaucetothetofu.Substitutegreenbeansorasparagusforthebroccoli.

Pittascanaddfreshspinachorsnowpeasandhalveoromittheginger.

Kaphascanusechickpeasinsteadoftofuandsunfloweroilratherthancoconutoilandaddfreshlygroundblackpepper,cayenne,orredchiliflakes.Freshgarlicandonionsworkwell,too.

TimesavingTip:Youdon’thavetoskipthefrozenfoodsectionanymore.Despitethebadreputation(andonethat’softenwell-deserved)ofTVdinnersandotherfrozenmeals,frozenorganicvegetablescanbeyourbestbet,especiallywhenbuyingproducethat’soutofseason.

TOFUANDSWISSCHARDWITHPUMPKINSEEDSPREPTIME:5MINUTES/COOKTIME:10MINUTES

Thissimplestir-frycanbemadecreamierandmoreindulgentwithadollopofyogurt,whichfallsintothesourandsweettastecategories.Addmorenutrientsbytossinginfreshherbsandvegetables.

3tablespoonscoconutoil3shallots,minced2garliccloves,minced1tablespoonmildcurrypowder1(14-ounce)packagefirmtofu,drainedandcubed3cupsstemmedand

choppedSwisschard½cuptoastedpumpkinseedsSplashofvinegarorsqueezeof1lemon1.Inalargeskilletovermedium

heat,heattheoil.Addtheshallots,garlic,andcurrypowder,andsautéfor2minutes.

2.Addthetofu,andcookfor4to5minutes.

3.Tossinthechardandcookfor3to5minutes.

4.Topwiththepumpkinseedsandlemonjuice.

5.Servewithquinoa,rice,orchapati.

VATA

2–4SERVINGS

SEASON:SUMMER


Vatascanaddfreshlygroundblackpepper,cayenne,orchilisaucetothetofu.Substitutegreenbeansorasparagusforthechard.

Pittascanhalveoromittheshallotsand/orsubstitutefennel.Garnishwithfreshmint.

Kaphascanusechickpeasinsteadoftofuandsunfloweroilratherthancoconutoilandaddfreshlygroundblackpepper,cayenne,orredchiliflakes.Freshgarlicandonionsworkwell,too.

Note:Totoastthepumpkinseeds,spreadtheminapan,drizzlewitholiveorcoconutoil,andstirtocoat.Baketheminanovenpreheatedto350°Ffor5to15minutes,dependingonseedsize,stirringoccasionally,untilgoldenbrown.

CHICKPEASANDPOTATOESWITHTAMARINDPREPTIME:5MINUTES/COOKTIME:25MINUTES

Thisheartybowlofnutritiouscomfortisanexcellentpacifierofpittaenergies.Ithasafierybitethatgetsyouupandmoving.

3potatoes,cubed¼cupsunfloweroil2tablespoonsturmeric2tablespoonscuminseeds2tablespoonsgroundcoriander1tablespoonfenugreek1tablespoonchilipowder2onions,chopped1(1-inch)gingerknob,minced2to3Thaichilies2to3tablespoonstamarindpaste2(15-ounce)canschickpeas,drained¾cupchoppedfreshcilantro¾cupchoppedfreshmintSqueezeof1lemon

1.Inalargesaucepanoverhighheat,boilthepotatoesfor5to6minutes.Drain.

2.Inalargeskillet,heattheoilandaddtheturmeric,cumin,coriander,fenugreek,andchilipowder.

3.Cookfor1minute.

4.Addtheonions,ginger,chilies,tamarind,andpotatoes,andcookfor8to10minutes.

5.Addthechickpeastotheskillet,andcookfor4to5minutes.

6.Topwiththecilantro,mint,andlemonjuice.

7.Servewithbasmatirice,quinoa,naan,orchapatiandtamarindchutney.

KAPHA

6–8SERVINGS

SEASONS:LATEWINTER/SPRING


Vatascanomitthefenugreekanduseoliveoil,coconutoil,orgheeinsteadofthesunfloweroil.

Pittascanhalveoromitthechilipowder,onions,ginger,andchilies.

Kaphascanaddmorespicesortamarind,plusadollopofrawhoneyformoresweet.

CURRIEDCHICKPEASWITHCILANTROPREPTIME:5MINUTES/COOKTIME:15MINUTES

Thisversatilerecipecanbeservedasasidedishoranentrée.Freshgreensareanexcellentaddition,andkaphaswithasweettoothcanaddatouchofrawhoneytosootheanycravings.

¼cupghee2tablespoonsturmeric2tablespoonscuminseeds2tablespoonsgroundcoriander1tablespoonfenugreek1tablespoongarammasala2onions,chopped1(1-inch)gingerknob,minced2(15-ounce)canschickpeas,drained1cupwater,divided¾cupchoppedfreshcilantroSqueezeof1lemon

1.Inalargeskillet,heattheghee.Addtheturmeric,cumin,coriander,fenugreek,andgarammasala,andcookfor1minute.

2.Addtheonionsandginger,andcookfor8to10minutes.

3.Addthechickpeastotheskillet.Cookfor4to5minutes,thenstirinthewaterin¼cupincrementstocreateasauce.

4.Topwiththecilantroandlemon.

5.Servewithbasmatirice,quinoa,naan,orchapati.

KAPHA

2–4SERVINGS

SEASON:SUMMER


Vatascanaddgarlicorusecoconutmilkinsteadofwaterandomitthefenugreek.

Pittascanusecoconutoilinsteadofghee.

Kaphascanaddspinachandchilies.

AYURVEDICMATARPANEERPREPTIME:10MINUTES/COOKTIME:15MINUTES

Thistwistontraditionalmatarpaneerusesahealthyarrayoffreshandgroundspicestomaximizehealinganddoshatastes.

¾cuprawcashews3tablespoonsghee2largeonions,sliced¼cupmincedfreshginger1tablespoonredchilipowder2tablespoonsgroundcoriander1tablespoongroundcumin1tablespoonturmeric2cupschoppedtomatoes1tablespoontomatopaste1tablespoongheeoroliveoil2cupscubedpaneer(packagedisfine)1cupfreshorfrozengreenpeas1tablespoongarammasala1to2tablespoonscoconutmilk

1.Soakcashewsinhotwater(enoughtocover)for10minutes,thengrindtoapaste.

2.Inalargeskilletovermediumheat,heatthegheeandaddtheonionsandginger,andsautéfor2minutes.

3.Addthechilipowder,coriander,cumin,andturmeric.Saute1minute,thenaddthetomatoesandtomatopaste.Cook5minutes.

4.Meanwhile,inaseparateskilletovermedium-highheat,sautétheoilandpaneeruntilbrownonbothsides,about3to4minutes,thensetaside.

5.Heatthrough,about2minutes,thenstirinthegarammasalaandcoconutmilk.

VATA

4–6SERVINGS

SEASONS:FALL/WINTER


Vatascanaddredchiliesforspice.

Pittascanlessenoromitthechilipowderandgingerandhalvetheonionsandgarlic.Garnishwithminttocool.

Kaphascanusealmondmilkinsteadofthecoconutmilk.Garnishwithmintforsweetness.

SPICYCOCONUTLENTILSWITHMINTPREPTIME:5MINUTES/COOKTIME:22MINUTES

SpicyMiddleEastern-inspiredfoodsaretheperfectenergy-balancingcomfortfoodswhenvatasfeelimbalanced.TheroundupofspicesensuresyouhitalltheAyurvedictastes.Addraisins,figs,orapricotsformoreMiddleEasternflair.

2cupscannedorfreshlentils1(14-ounce)cancoconutmilk3tablespoonsmincedfreshginger3tablespoonsoliveoil1tablespoongroundchilipowder1tablespooncuminseeds1tablespoonturmeric4garliccloves,minced2largeonions,sliced½cuptoastedcoconutflakes(instructionshere)Juiceof1lime1cupchoppedfreshmint1cuptoastedcashews(followpeanut-toastinginstructionshere)1.Ina

largesaucepanovermediumheat,cookthelentilswiththecoconutmilkandgingerfor10minutes.

2.Inalargeskilletovermediumheat,heattheoliveoilandaddthechilipowder,cuminseeds,andturmeric.Cookfor1minute.

3.Addthegarlicandonions,andcookfor10minutes.

4.Addthelentilsandtheirbrothtothespicemixture.

5.Topwiththecoconutflakes,limejuice,mint,andcashews.

VATA

4–6SERVINGS

SEASONS:FALL/WINTER


Vatascanaddadollopofyogurtorlemonzestpluschoppedfreshfigsordriedapricots.

Pittascanlessenoromitthechilipowderandgingerandhalvetheonionsandgarlic.

Kaphascansubstitutewaterforhalfofthecoconutmilkorusealmondmilkinsteadofthecoconutmilk.

8DELIGHTFULDESSERTS

___________MintyPeachCompote

BrownSugarPoachedPearswithOrangeZestSaffronCarrotHalwawithPistachios

CacaoDateBallsChewyCoconutBallswithPepitasBanana“IceCream”withAlmondsNuttyBlueberryFigIceCreamSaffronVanillaChiaPudding

WildBerryChocolateChiaPuddingAlmond-ChocolateAvocadoPudding

LeftoverBasmatiRicePuddingwithCinnamon,OrangeZest,andVanilla

AlmondPumpkinPudding

MINTYPEACHCOMPOTEPREPTIME:2MINUTES/COOKTIME:20MINUTES

Thisfantasticroundupofwarmspicesisreminiscentoftheholidayseason.Feelfreetospikeitwithsomechilies,freshginger,orfreshlygroundblackpepperformoreheatandpungency.

½cupwater¼cupghee3cinnamonsticks6cloves8allspiceberries1poundpeaches,pittedandhalved1cupfreshmintleaves

1.Inalargesaucepan,bringthewater,ghee,cinnamon,cloves,andallspicetoaboil.

2.Reducetheheatandsimmerfor5to10minutes.

3.Stirinthepeaches,cover,andletrestfor10to15minutes.

4.Removethecinnamonsticks,garnishwiththemint,andserve.

VATA

6–8SERVINGS

SEASONS:FALL/WINTER


Vatascanalsouseapricotsandapinchofseasalt.

Pittascansubstitutecherriesorfigsforthepeaches.

Kaphascanaddsomegingerorlemonzest.

MindfulnessTip:Worried?Stressedout?Focusonsomeoneelseinstead.Giveacoworkeracompliment,thankyourbaristaforanamazingcupofcoffee,ortellsomeoneyoulovehowmuchtheymeantoyou.Turningyourselfoutwardandexpressingpositiveemotionsallowsotherstoreturnthosefeelingsbacktoyou.

BROWNSUGARPOACHEDPEARSWITHORANGEZESTPREPTIME:5MINUTES/COOKTIME:20MINUTES

Kaphasmaywanttowatchtheirbrownsugarcontentonthisanderronthesideoftherawhoney,whichismorepacifying,ifthey’refeelingimbalanced.

6pears,peeled,halved,andpitted2cupsplus1tablespoonorangejuice,divided1cupalmondmilk

¼cuprawhoney¼cupbrownsugar1tablespoonvanillaextract1teaspoongroundginger¼cuporangezest

1.Inalargesaucepanovermediumheat,heatthepears,2cupsoforangejuice,almondmilk,honey,andbrownsugaruntilsimmering.

2.Addthevanilla,ginger,orangezest,andremaining1tablespoonoforangejuice.

3.Coverandsimmerfor15minutes.Serve.

KAPHA

6

SERVINGS

SEASON:WINTER


Vatascanalsouseapricotsandapinchofseasalt.

Pittascansubstitutecherriesorfigsforthepeaches,omittheginger,andgarnishorboilwithatouchofsaffron.

Kaphascanaddwarmingspiceslikenutmeg,cinnamonsticks,orallspice.

AyurvedicLifestyleTip:Needasnack?Ratherthananoily,fried,orprocessedsnackfromavendingmachineorbodega,sticktofreshwholefruitsorfruitjuicestosatisfyyourhungerbetweenmeals.

SAFFRONCARROTHALWAWITHPISTACHIOSPREPTIME:5MINUTES/COOKTIME:25MINUTES

Thistwistonthetraditionalcarrothalwarecipecanberiffedontosuittoyourtasteswithalmostanyfruit.Almondsorwalnutsarealsoafantasticsubstituteforpistachios.

¼cupsunfloweroil2½poundscarrots,grated(canuseprepackaged)21ouncesalmondmilk12greencardamompods,bruised1cupchoppedpistachios1to2tablespoonssaffron½cuprawhoneyormaplesyrup

1.Inalargesaucepanovermediumheat,heattheoil,addthecarrots,andcookfor10minutes.

2.Inasmallsaucepanovermediumheat,bringthealmondmilk,cardamom,pistachios,andsaffrontoaboil.Reducetosimmer,thencoverandsetasideuntilthecarrotsarecookedtodesireddoneness,about5minutes.

3.Addthealmond-saffronmilkandcardamomtothecarrotsandsimmerfor10minutes.


KAPHA

6–8SERVINGS

SEASON:SUMMER


Vatascanusecoconutmilkforalmondmilkandaddapinchofseasalt.

Pittascansubstitutecherriesorfigsforthecarrotsandusecoconutmilkforalmondmilk.

Kaphascanaddwarmingspiceslikenutmeg,cinnamonsticks,orallspice.

TimesavingTip:Rewardyourselfforjobswelldone.Whetheryou’recompletingataskyoudreadorfindyourselfleavingthehouseinthemorningearly,giveyourselfalittletreat,somethingassmallaspraisetoaslargeasthatnewyogatankyou’vebeeneyeing.Incentivescanhelpkeepyoumotivatedandontask.

CACAODATEBALLSPREPTIME:5MINUTES/COOKTIME:10MINUTES

Theseamazingballsofwonderdon’thavetowaitfordessert.Servethemmiddaywithacupofteaasapick-me-upinlieuofthatbagofchipsfromthevendingmachine.Yourbodyandyourtastebudswillthankyou.

2cupsdates,pitted2cupsalmonds1cupcacaonibs1tablespoongroundcinnamon1teaspoonvanillaextractCoconutoil,forblending(ifneeded)Almondorcoconutflour,forblending

(ifneeded)½cupcacaopowder

1.Inamediumsaucepanovermediumheat,boilthedatesuntilsoft,about5to8minutes.Setasidetocool.

2.Inablenderorfoodprocessor,blendthealmonds,cacaonibs,cinnamon,andvanillauntilwellblended.

3.Addthedates,andblendagain.

4.Addthecoconutoilifthemixtureistoodry.Ifit’stoowetorsticky,addthealmondflour.

5.Rollintoballs,coatordustwiththecacaopowder,andserve.

PITTASERVINGSIZEVARIESDEPENDINGONSIZEOFBALLS

SEASON:SUMMER

TASTES:ASTRINGENT,BITTER,PUNGENT,SWEET

Vatascansprinklewithseasaltandtoastedcoconut.

Pittascansprinklewithtoastedcoconut.

Kaphascansubstitutefigsinplaceofthedates.

MindfulnessTip:Spendtimewithsomeoneyoulove,whetherit’syourbestfriend,afamilymember,oranewacquaintanceyou’dliketoknowbetter,andrelishyourtimetogether.Thiswilltakeyourmindoffpreoccupationsandimmerseyouinwhatyouenjoy.

CHEWYCOCONUTBALLSWITHPEPITASPREPTIME:7MINUTES

Theseone-bitewondersareliterallyburstingwithenergy.Theymakeafantasticpack-alongsnackoranutritiousbreakfastonthego—ifyouactuallyhaveleftoversafterdessert.

½cuppumpkinseeds1cupshreddedtoastedcoconut(instructionshere)2tablespoonschiaseeds½tablespoongroundcardamom½tablespoongroundcinnamon1tablespoonrawhoneyormolasses¼teaspoonsalt¼cupcoconutoilToastedpumpkinseeds(pepitas),forgarnish(instructionshere)1.Ina

blender,blendthepumpkinseeds,coconut,chiaseeds,cardamom,cinnamon,honey,salt,andcoconutoil.

2.Rollintoballsandcoatordustinpepitas.

3.Refrigerateuntilreadytoeat.

PITTA

12–15

BALLS

SEASON:SUMMER


Vatascangarnishwithseasaltandtoastedcoconut.

Pittascancoatwithcacaopowderandorangezest.

Kaphascanaddapinchofcayenneorgroundgingerandgarnishwithorangezest.

AyurvedicLifestyleTip:Ayurvedaisallaboutachievingbalanceandavoidingextremes,whichisespeciallytruewhenitcomestotemperatures.Avoidextremelyhotorcoldtemperaturesinyoursurroundings—say,averyhotbathorrunningoutsideinthecold—andinyourfoods.Steerclearofscaldinghotcoffees,soups,orstews,andavoidultracoldsmoothies,icecreams,anddrinks.

BANANA“ICECREAM”WITHALMONDSPREPTIME:3MINUTES

Trythisfauxicecreamwhenyouwanttofeellikeyou’rebeingindulgent,butyourwaistlineoryourdoshacan’taffordto.Topwithcacaonibsorcacaopowdertotamethesummersweettooth.

6frozenbananas1cupchoppedalmonds

1.Inafoodprocessororblender,addthebananasandwhipuntilsmooth.

2.Topwiththealmondsandserve.

PITTA

4–6SERVINGS

SEASON:SUMMER

TASTES:ASTRINGENT,BITTER,SWEET


Pittascanreplacethebananaswithmangoes.

Kaphascanreplacethebananaswithpeaches.

TimesavingTip:InstalldrawerdividersforeverythingfromunderwearandsockstoT-shirts,shorts,andworkoutwear.Keepingclothesfoldedandseparatedgivesyoumorespace,plusitreducesthetimeyou’llspenddiggingaroundforyourfavoriteyogapants.

NUTTYBLUEBERRYFIGICECREAMPREPTIME:5MINUTES

Turnthisfauxicecreamintoapowershakebyaddingsomealmondmilkandproteinpowder;otherwise,reserveitforadosha-balancingafter-dinnertreat,sansthefatandcalories.

1cupfrozenblueberries2cupsfigs(freshorfrozen)½cupalmondbutter(or1cupalmonds)½cupchoppedalmonds

1.Inafoodprocessororblender,whiptheblueberriesuntilsmooth.

2.Addthefigsandalmondbutterandblenduntilsmooth.Ifthemixtureistoochunky,addatablespoonofwater.

3.Topwiththealmondsandserve.

VATA

2–4SERVINGS

SEASON:SUMMER

TASTES:ASTRINGENT,BITTER,SOUR,SALTY,SWEET


Pittascansubstitutetheblueberrieswithcherries.

Kaphascansprinklewithchoppedfreshmintorbasil.

MindfulnessTip:Distractionsatworkandhomearen’tuncommon,buttheydon’thavetostressyouout.Insteadoftryingtobeatthem,jointhem!Tuneintothesoundsaroundyou—anoisyprinter,coworkerchitchat,alawnmoweroutside,orambientmusic—andletthembringyoutothepresentmoment.Noticehowyoufeelwhenyouhearthem,andletthosefeelingsgo.

SAFFRONVANILLACHIAPUDDINGPREPTIME:25MINUTES

Vata,pitta,andkaphaalikecanenjoythetridoshicandnutritiouschiaseed.Here,they’resweetenedwithbananas,vanilla,andcoconutmilkandspicedupwithsaffronandcinnamon.

½cupchiaseeds2cupscoconutoralmondmilk2mashedbananas3tablespoonsvanillaextract1teaspoonsaffron¼teaspoongroundcinnamon

1.Inamediumbowl,stirtogetherthechiaseedsandcoconutmilk.

2.Setasidefor20minutes.

3.Addthebananas,vanilla,saffron,andcinnamon.

4.Mixwellandserve.

VATAPITTA

2SERVINGS

SEASON:SUMMER

TASTES:ASTRINGENT,BITTER,PUNGENT,SWEET


Pittascanaddchoppedfreshbasilorminttogarnish.

Kaphascansubstitutecherriesorfigsforthebananas.

AyurvedicLifestyleTip:Ayurvedawantsyoutosurroundyourselfinnature.Petscountasnature!Takeyourdogforlongwalks,spendtimewithyourcat,orletthepeacefulenvironmentofyourfishtankbecomeameditation.Bothyouandyourfour-leggedorfinnedfriendswillbenefit.

WILDBERRYCHOCOLATECHIAPUDDINGPREPTIME:25MINUTES

Berriesaddasweetandsourflavortothischiapudding.Thisdessertisagoodchoicetoservenomatterwho’saround,aschiaseedsareonethingallthreedoshasareabletoagreeon.

½cupchiaseeds2cupsalmondmilk1to2cupsberriesofchoice(strawberries,cherries,blueberries)¼cup

cacaopowderornibs2tablespoonsrawhoney½cupsliveredtoastedalmonds(followwalnut-toastinginstructionshere)1.

Inamediumbowl,stirtogetherthechiaseedsandalmondmilk.

2.Setasidefor20minutes.

3.Addtheberries,cacaopowder,honey,andalmonds.

4.Mixwellandserve.

KAPHA

2SERVINGS

SEASON:WINTER



Pittascanusecoconutmilkandaddchoppedfreshbasilorminttogarnish.

Kaphascanaddorangezest.

TimesavingTip:Createarunningshoppinglistinthenotessectionofyoursmartphoneoronasheetofpaperpostedinyourkitchenoroffice.Whenitemsrunlow,youand/oryourfamilymemberscanupdatethelistinrealtime,whichmeansspendinglesstimelatertryingtotrackdownwhatyouneedbeforeshopping.Ruleis:lastonetouse,writesitonthelist.

ALMOND-CHOCOLATEAVOCADOPUDDINGPREPTIME:10MINUTES

Theonlythingthatcanmakethissoothing,richpuddingmorepitta-pacifyingistostickitinthefridgefor20minutesbeforeserving.Pittas,liketheirfood,areeasiertohandlewhenthey’rechilledout.

2avocados,peeledandpitted¼cuprawhoneyormolasses¼cupcacaonibsorpowder⅓to½cupalmondmilk1tablespoonvanillaextract½teaspoongroundcardamom½teaspoongroundcinnamon½cupshreddedtoastedcoconut(instructionshere)1.Inablender,blend

theavocados,honey,cacaonibs,almondmilk,vanilla,cardamom,andcinnamonuntilsmooth.

2.Topwiththecoconutandserve.

PITTA

2–4SERVINGS

SEASON:SUMMER

TASTES:BITTER,SWEET

Vatascanaddgingerandsprinklewithseasalt.

Pittascanusecoconutmilkinsteadofalmondandaddchoppedfreshbasilorminttogarnish.

Kaphascansubstitutefigs,peaches,mangoes,orapricotsfortheavocado.

MindfulnessTip:Mentallycommittostayingpresentallday.Beforeyoustartyourmorning,settheintentionthatyouwillstayfocused,inthemoment,andemotionallygroundednomatterwhatlifethrowsatyoutoday.Remindingyourselfofyourintentionthroughoutthedayeasilybringsyourmindtothepresent.

LEFTOVERBASMATIRICEPUDDINGWITHCINNAMON,ORANGEZEST,ANDVANILLAPREPTIME:3MINUTES

Mostpeopleconsiderleftoverricedestinedforfrying,butwhynotdessertinstead?Thisquickricepuddingcanalsomakeuseofwhateverfruitsareripeandreadytoeatinyourcrisper.

1cupleftovercookedbasmatirice1cupalmondmilkPeelsof1to2oranges1to2vanillabeans,splitlengthwise2tablespoonscinnamon(groundor

freshlygratedtoastedsticks)1.Inamediumbowl,stirtogetherthericeandalmondmilk.

2.Servegarnishedwiththeorangepeels,vanillabeans,andcinnamon.

PITTAKAPHA

2SERVINGS

SEASONS:SUMMER/SPRING


Vatascansubstitutepineapplesforthepearsorsprinklewithseasaltand

toastedcoconut.

Pittascanusecoconutmilkinsteadofalmondandaddchoppedfreshbasilorminttogarnish.

Kaphascanaddorangezest.

AyurvedicLifestyleTip:Surroundyourselfwithhappypeopleinordertomaintainapeaceful,balancedlife.Themoredrama,negativity,orstressinyourlife,themoreyourhealthiscompromised.Choosefriendswhoupliftyouandaddpositiveexperiencestoyourworld.

ALMONDPUMPKINPUDDINGPREPTIME:25MINUTES

Thetasteandtextureofthisamazingpuddingwillhaveyouwonderinghowitcanpossiblybehealthy,butitis.Pittascanchillthisovernightandservecold.

1(14-ounce)canpumpkinpurée2cupsalmondorcoconutmilk¼cupchiaseeds

1cupchoppedfigsordates¼cupalmondbutter1tablespoonvanillaextract1tablespoonrawhoney1teaspoongroundallspice1teaspoongroundginger1teaspoongroundcloves¼teaspoonseaorkoshersalt1.Inablenderorbowl,blendormixthe

pumpkin,almondmilk,chiaseeds,figs,almondbutter,vanilla,honey,allspice,ginger,cloves,andsaltuntilwellincorporated.

2.Chillfor20minutestoset.

3.Serve.

VATA

2–4

SERVINGS

SEASONS:FALL/WINTER


Vatascangarnishwithseasaltandtoastedcoconut.

Pittascangarnishwithpumpkinseedsandorangezest.

Kaphascanaddorangezestandsunflowerseedstogarnish.

TimesavingTip:Planmenusinadvance,andifpossible,usethesamemenulineupstwiceinthesamemonth.Thisstreamlinesgroceryshoppingandshavestimeoffofthinkingaboutwhatyouneedtoprepareandshopformidweek.

9CHUTNEYS,SAUCES,ANDDRESSINGS

___________Carrot-BeetRaitawithFennel

Cilantro-RadishRaitaDateandGingerChutney

AppleChutneywithMustardSeedsandStarAniseSavoryOnion-TomatoChutney

GarlickyTahiniDressingwithCuminSesameGingerDressingLemonYogurtDressing

Sun-DriedTomatoWalnutBologneseCreamyAvocadoPastaSaucewithLemonZestVeganAlfredoSaucewithGarlicandHerbs

HerbedOnionVegetarian“Gravy”Cilantro-MintMangoSalsaAlmond-CilantroPesto

CARROT-BEETRAITAWITHFENNELPREPTIME:10MINUTES

Thisrecipeiswellbalancedintaste,leaningtowardthevata-balancingingredients.Addingapinchofspicesistheeasiestwaytoadjustthisstapletoyourdosha.

2cupsplainGreekorregularyogurt½cupshreddedcarrot(canuseprepackaged)½cupshreddedbeets

½cupshreddedfennelPinchofseaorkoshersalt¼teaspoongroundcorianderorfenugreek2tablespoonschoppedfennel

fronds(optional)1.Inamediumbowl,combinetheyogurt,carrot,beets,fennel,salt,andcoriander.

2.Mixwell,addingatablespoonofwaterifthemixtureistoothick.

3.Garnishwiththefennelfronds(ifusing)andserve.

VATA

6–8SERVINGS

SEASON:FALL


Vatascanaddagrindofblackpepper.

Pittascansubstitutecucumberforthecarrotandgarnishwithorangezest.

Kaphascanusesoyyogurt.

MindfulnessTip:Ifyou’reexperiencingnegativeemotions,likestress,anger,orfear,movethosefeelingsthroughyourbodywithoutholdingontothem.Themoreyoufocusontheemotions,themoreyouexperiencethem.Butwhenyouacknowledgeyou’refeelingacertainwayandletitmoveon,youmorequicklygetbacktofeelingnormal.

CILANTRO-RADISHRAITAPREPTIME:6MINUTES

Cilantroistridoshic,sofeelfreetobulkupthisherbregardlessofyourdoshatype.Thisrecipegoeswellwithcurriesbutdoublesasarefreshingdipwithfruitslices.

2cupsplainGreekorregularyogurt¾cupshreddedcarrot(canuseprepackaged)¾cupshreddedradish

¾cupchoppedfreshcilantro¼teaspoongroundturmericPinchofgroundcinnamonPinchofseaorkoshersalt1to2tablespoonschoppedfennelfronds1.Inamediumbowl,combinethe

yogurt,carrot,radish,cilantro,turmeric,cinnamon,andsalt.

2.Mixwell,addingatablespoonofwaterifthemixtureistoothick.

3.Garnishwiththefennelfrondsandserve.

PITTA

6–8SERVINGS

SEASON:SUMMER


Vatascanaddagrindofblackpepperandlemonzest.

Pittascangarnishwithlimeororangezest.

Kaphascanusesoyyogurt.

AyurvedicLifestyleTip:Ghee,orclarifiedbutter,isn’tpartoffaddiets,butit’sakeycomponenttoAyurvedameals.Useinplaceofcookingoils—you’llneedhalfasmuch—tobringoutthenutrientsinspices,herbs,andvegetables;aidindigestion;andreducetheacidityinyourmeals.

DATEANDGINGERCHUTNEYPREPTIME:5MINUTES

Thisrecipefallsintothetridoshiccategory,althoughitcanbeatouchsweetforkaphasandatadspicyforpittas.Ifyou’refeelingimbalanced,adjustthecitrusandginger,respectively.

2cupsfreshdates,pitted¼cupfreshginger1to2tablespoonsorangejuice1teaspoonseaorkoshersalt1.Inablender,

blendthedates,ginger,orangejuice,andsalt.

2.Iftheconsistencyistoothick,addmorejuiceoratouchofwater.

VATA

6–8SERVINGS

SEASON:FALL

TASTES:PUNGENT,SALTY,SOUR,SWEET

Vatascanaddagrindofblackpepper,apinchofcayenne,andlemonzest.

Pittascangarnishwithlimeororangezest.

Kaphascanadduselimejuiceinsteadoforangejuice,whichlessensthesweetness.

TimesavingTip:Prepfoodasyouunpackyourgroceries.Washandchopproduce,andseparateintoservings.Bytakingtheextratimetoprepfoodbeforeyouneedit,youhaveitreadytogowhenit’stimetocook.

APPLECHUTNEYWITHMUSTARDSEEDSANDSTARANISEPREPTIME:3MINUTES/COOKTIME:26MINUTES

Thissweet-savorychutneypairsperfectlywithbakedgoods,aswellasthenaans,kitcharis,andothermealslistedinthisbook.Addasplashofbalsamicvinegarfordepth.

2tablespoonssunfloweroilorghee2largeonions,chopped2tablespoonsmincedmustardseeds1tablespoonmincedginger½teaspoongroundallspice3to4staranise1or2driedredchilipeppers2largeapples,chopped1teaspoonseaorkoshersalt

1.Inaskilletovermediumheat,heattheoil.Addtheonions,andcookfor5minutes.

2.Addthemustardseedsandginger,cookanotherminute.

3.Stirintheallspice,staranise,chilies,apples,andsalt.Cook20minutes.

4.Serve.

VATAKAPHA

6–8SERVINGS



Vatascanaddcoconutpowderorgingerformoresupport.

Pittascanhalvetheonionsoromitthegingerandaddturmeric,coriander,andcardamom.

Kaphascanaddfenugreekorturmeric.

MindfulnessTip:Knowthatsaying,“keepyoureyeontheprize?”Tostaymindful,keepyoureyeonthestepsalongthewayinstead.Whenyoufocusonwhatyoulovedoingratherthanthesuccessyou’llachievewhenyougetthere,you’remorelikelytoreachyourgoalsoonerandwithmorejoy.

SAVORYONION-TOMATOCHUTNEYPREPTIME:5MINUTES

Thissavorychutneyistheidealpartnerformanyofthekitcharislistedinthebookaswellasasimplespreadforthebakedgoods,especiallythosethattendtobesweeter.

2tablespoonssunfloweroilorghee2tablespoonsmincedfreshginger1or2driedredchilipeppers

2largeripetomatoes,chopped2largeonions,chopped¼cupshreddedcoconut1tablespoonmustardseeds1tablespoonuraddal2curryleaves1teaspoonseaorkoshersalt

1.Inaskilletovermediumheat,heattheoil.Addthegingerandchilies,andcookfor2to3minutes.

2.Addthetomatoesandonions,andcookfor10minutes.

3.Inablender,blendthetomatoandonionmixturewiththecoconut,mustardseeds,uraddal,curryleaves,andsaltuntilsmooth.

4.Iftheconsistencyistoothick,addatouchofwateruntilitreachesyourdesiredthickness.

5.Serve.

KAPHA

6–8SERVINGS



Vatascanaddadditionalmustardseed,coconutpowder,orgingerformoresupport.

Pittascanhalvetheonionsoromitthegingerandaddturmeric,coriander,andcardamom.

Kaphascanaddfenugreekorturmeric.

AyurvedicLifestyleTip:Sleepisfundamentaltohealth.Beforebed,takeawarm,soothingbathordrinkawarmglassoforganicmilk,consideredtobeasacredingredient,30minutesbeforebedtohelpyoufallasleep.

GARLICKYTAHINIDRESSINGWITHCUMINPREPTIME:5MINUTES

Thisperfectsaladtopperdoeswondersonamezzeplatteraswell.Checkoutthesideslistedinthisbook,andservearoundupalongwiththisdressingandsomechapati.

2cupssesameoil¼cupnutorseedoil1cupfreshlysqueezedlemonjuice½cupsoysauce¾cuptahini5garliccloves2tablespoonsmustard,mustardpowder,orseeds1teaspoonseaorkosher

salt1tablespoongroundcumin¼teaspooncayennepowder¾cupwater

1.Inablender,blendthesesameoil,nutoil,lemonjuice,soysauce,tahini,garlic,mustard,salt,cumin,cayenne,andwateruntilsmooth.

2.Adjusttheconsistencybyaddingmorewaterorjuicetothinormoretahinitothicken.

3.Serveatopasaladorasadipwithsides.

VATA

4CUPS

SEASON:FALL


Vatascanaddmoreheatingspices,likepaprika.

Pittascanusesunflowerorcoconutoilsinsteadofthesesameandnutoils,limejuiceinsteadoflemon,andtamarisauceinsteadofthesoysauce.

Kaphascanusesunflower,macadamia,oralmondoilsanduselimejuiceinsteadoflemon.Anyadditionalherbswillworkwell,too.

MindfulnessTip:Scaledownyourday.Ratherthanoverflowingyourschedulewithamountainoftasks,prioritize.Concentrateonwhatneedstobedone,anddelegateorletgoofwhat’snotimportant.You’llremovestressandbemorefullyengagedinyourpriorities.

SESAMEGINGERDRESSINGPREPTIME:5MINUTES

SesameGingerDressingmakesagreattoppingfortofubowls,kitcharis,andalmostanyvegetablesidedishfeaturedinthebook.Tamari,asubstituteforsoysauce,isworthkeepingonhandforpittas.

2cupssesameoil¼cupoliveoil1cupfreshlysqueezedlimejuice½cuptamarisauce3garliccloves2tablespoonsturmeric2tablespoonsgroundginger1teaspoonseaorkoshersalt1.Inablender,

blendthesesameoil,oliveoil,limejuice,tamari,garlic,turmeric,ginger,andsaltuntilsmooth.

2.Adjusttheseasoningsasdesiredandserve.

PITTA

4CUPS

SEASON:SUMMER


Vatascanaddmoreheatingspices,likepaprikaandcayenne,andfreshgarlic.Uselemonjuiceforthelimejuice.

Pittascanusesunflowerorcoconutoilsandomittheginger.

Kaphascanusesunflower,macadamia,oralmondoils.Anyadditionalheatingspices,likepaprikaorcayenne,willworkwell.

AyurvedicLifestyleTip:Ifyou’reafanofpedicures,adda10-minutefootmassagetothetreatment.Itincreasescirculationandhelpsridyourbodyofexcessweight.Or,ifyou’vegotaspouseorchildupforthejob,enrolltheminhelpingyouworkoutthekinks.

LEMONYOGURTDRESSINGPREPTIME:5MINUTES

Ifyou’relookingforadressingthatdoeswaymorethantopsalads,thisisit.Useitforsidedishes,mezzeplatters,sandwiches,orwraps,orevenasasmoothiebase.

¾cupGreekyogurt6tablespoonsoliveoil3tablespoonsfreshlysqueezedlemonjuiceZestof1lemon1to2tablespoonstahini1tablespoonrawhoney1tablespoonturmeric½tablespoonpaprika3tablespoonswaterSeasaltFreshlygroundblackpepper1.Inablender,blendtheyogurt,oil,lemon

juice,zest,tahini,honey,turmeric,paprika,andwateruntilsmooth.


VATA

4–6SERVINGS

SEASONS:FALL/WINTER


Vatascanaddmoreheatingspices,likepaprikaandcayenne,andfreshgarlic.

Pittascanusecoconutoilandfreshlysqueezedlimejuiceinsteadofoliveoilandlemonjuice.Addfreshbasilormintforcooling.

KaphascanusesoyyogurtandsunfloweroilinsteadoftheGreekyogurtandoliveoil.Inlieuoftahini,usealmondbutter.

TimesavingTip:Dedicateonenightaweek(preferablyaSunday)tocookingasmuchasyoucaninlargebatches.Soups,stews,andvegetablesorbakedpastascanallbeprepareddaysinadvance.Forinstance,chickenbreastsareidealtobakeinadvancesothey’rereadyforsaladtoppings,shreddedtacos,orpastaswhenit’slunchordinnertime.

SUN-DRIEDTOMATOWALNUTBOLOGNESEPREPTIME:5MINUTES/COOKTIME:20MINUTES

Thischunky,heartyfauxBologneseisvegetarian,butyouwon’tknowthedifferencethankstothick,richbitesofsun-driedtomatoesandcrunchywalnuts.Thelemonzestbrightensthedish.

3tablespoonsoliveoil1onion,diced5garliccloves,minced¼teaspoonredchiliflakes2(14-ounce)jarssun-driedtomatoesinoil,drained2cupsfreshItalian

herbs,likebasil,oregano,thyme,orsage1cupchoppedtoastedwalnuts(instructionshere)Zestof1lemon

SeasaltFreshlygroundblackpepper

1.Inalargeskilletovermediumheat,heattheoilandaddtheonion.Cookfor2minutes.

2.Addthegarlicandchiliflakes,andcookfor5to8minutes.

3.Addthesun-driedtomatoes,Italianherbs,andwalnuts,andcookforanother10minutes.

4.Garnishwiththezest,salt,andpepperandserve.

VATA

3CUPS

SEASONS:FALL/WINTER


Vatascanaddmoreheatingspices,likegarlic,paprika,andcayenne,andfreshgarlic.

Pittascanhalvethechiliandgarlicandaddspinachandfreshbasil,parsley,ormintforcooling.

Kaphascanhalvethetomatoesandaddmoreheatingspicesandherbs,likecayenneandpaprika,formoresupport.

MindfulnessTip:Dance!Itsoundsclichétodancelikenoone’swatching,butinfact,dancingtoasongyoulovegetsyourheartracing,bloodflowing,andenergyup,whilethebeatskeepyouintunetothemusic.There’snomindwanderingwhenyourfavoriterhythmsarepouringthroughyourheartandsoul.

CREAMYAVOCADOPASTASAUCEWITHLEMONZESTPREPTIME:5MINUTES

Thissaucetastesasrichandindulgentaskaphaslike,withalittlespikeofheat.Fantasticforpastasaswellasasauceforanypescateriansinyourhouse,thisversatileblendissuretocomeinhandy.

4garliccloves2tablespoonsoliveoil3tablespoonsfreshlysqueezedlemonjuice¼teaspoonredchiliflakes2

avocados,peeledandpittedZestof1lemon¾cuptoastedpumpkinseedsorsunflowerseeds(optional)(toasting

instructionshereandhere)SeasaltFreshlygroundblackpepper1.Inablender,blendthegarlic,oil,lemon

juice,chili,andavocadosuntilsmooth.

2.Iftheconsistencyistoothick,add1to2tablespoonsofwatertothin.

3.Garnishwiththezest,seeds(ifusing),salt,andpepperandserve.

KAPHA

2–4SERVINGS

SEASON:SPRING


Vatascanaddmoresourtastes,likeolivesorasplashofvinegar,andserveontopofwarmpastatoheatthesauceatouch.

Pittascanhalvethechiliandgarlicandaddspinachandfreshbasil,parsley,ormintforcooling.

Kaphascanaddmoreheatingspicesandherbs,likepaprikaorcayenne,formoresupport.

AyurvedicLifestyleTip:Keepabalancedweight.Beingoverweightorunderweightcanbeequallydetrimentaltoyourbody’slong-termhealthandlongevity.Exercise,ahealthydiet,andsmartlifestylehabitscanhelpyouregulatethenumberonyourscale.

VEGANALFREDOSAUCEWITHGARLICANDHERBSPREPTIME:5MINUTES/COOKTIME:15MINUTES

ThesecrettoanamazingveganAlfredosauceisnutmilk,preferablyalmond.Becausegrainsarebothsweetandsour,you’llgettoenjoyalltheflavorswhenyoupourthissauceoverpastaorrice.

¼cupoliveoil(or1:1oliveoilandghee)2garliccloves,minced¼cupwholewheatflour2½cupsalmondmilk2tablespoonschoppedfreshbasil2tablespoonschoppedfreshparsley2tablespoonschoppedfreshsage¼teaspoongroundnutmegSeasaltFreshlygroundblackpepper

1.Inalargeskilletovermediumheat,heattheoliveoilandaddthegarlic.Cookfor2minutes.

2.Stirintheflour,whiskinguntilit’sincorporated.Cookfor2minutes.

3.Stirinthealmondmilkuntilsmooth.

4.Bringthesaucetoaboil,thenlowertheheatandaddthebasil,parsley,sage,andnutmeg.

5.Simmerthesaucefor5minutes.


PITTAKAPHA

2CUPS



Vatascanalsousegheeorhemp,seed,ornutoilsinsteadoftheoliveoilaswellaslemonjuiceorredchiliflakes.Sage,thyme,oregano,andtarragonworkwell,too.

Pittascanusecoconutoilinsteadoftheoliveoil.Saffron,mint,anddillworkwell,too.

Kaphascanusesunfloweroralmondoilsinsteadofoliveoil.Anyadditionalherbsworkwell,especiallythosewithheat.

HERBEDONIONVEGETARIAN“GRAVY”PREPTIME:5MINUTES/COOKTIME:15MINUTES

Thisfauxgravyhasalltheheartinessandflavorofmeat-basedgraviesbutissuitedforthevegetariankapha.Varytheherbsdependingonyourtastepreferencesanddosha.

2tablespoonsplus¼cupghee,divided1onion,diced¼cupbarleyflour3cupsvegetablebroth2tablespoonschoppedfreshthyme2tablespoonschoppedfreshsage2tablespoonschoppedfreshtarragon2tablespoonschoppedfreshparsleySeasaltFreshlygroundblackpepper

1.Inalargesaucepanovermediumheat,melt2tablespoonsofgheeandaddtheonion.Cookfor10minutes.

2.Addtheremaining¼cupofghee,melt,andstirintheflour.Cookfor3minutes.

3.Whiskinthevegetablebroth,thyme,sage,tarragon,andparsley.


KAPHA

3CUPS

SEASON:SPRING


Vatascanaddlemon,cayenne,andredchiliflakes.

Pittascanaddspinachandfreshmint.

Kaphascanaddheatingspicesandherbs,likecayenneandpaprika,formoresupport.

TimesavingTip:Canyougetitordoitonline?Whetherit’sbanking,groceryshopping,orgiftbuying,ifyoudon’tneedtophysicallybeatthestore,bank,orboutique,completethetaskonline.

CILANTRO-MINTMANGOSALSAPREPTIME:10MINUTES

Don’tbefooledbythe“salsa”inthename.Thisgarnish-meets-dipcanplayinanymealorcourse,frombreakfasteggstolunchwrapstoAsiandinnertakeout.It’sascreativeasyourmenu.

1cupmincedfreshcilantro1cupmincedfreshmint6garliccloves,minced1mango,peeled,pitted,andchopped¼to½cupmincedfreshginger½to

¾cupoliveoilSeasaltFreshlygroundblackpepper

1.Inamediumbowl,whiskthecilantro,mint,garlic,mango,ginger,andoliveoil.


VATAPITTAKAPHA

2CUPS

SEASONS:ALLSEASONS


Vatascanaddasplashofvinegar.

Pittascanhalvethegingerandgarlic.

Kaphascanusesunfloweroilinsteadofoliveoilandaddmoreheatingspicesandherbs,likecayenneandpaprika,formoresupport.

MindfulnessTip:Walkinthewoods.TheJapanesepracticeofforestbathing,calledshinrinyoku,literallymeans“bathingyoursensesintheforest.”Spend15minutesadaywalkingoutdoorsorinnature,andnoticethebirdschirping,theleavesrustling,therivertricklingby.Doingsoreducesstress,boostsimmunity,andhelpsyourmindpracticeobservingwhat’saroundyou.

ALMOND-CILANTROPESTOPREPTIME:5MINUTES

MakeabatchofthisonaSundaynight,anduseitallweektotoptofubowls,stir-fries,pastas,sandwiches,andproteins.Italsomakesagreatdipforcrackers.

¾cuptoastedalmonds(followwalnut-toastinginstructionshere)2cupspackedfreshcilantroleaves3garliccloves

1cupoliveoilJuiceof1lime1teaspoonredchiliflakesSeasaltFreshlygroundblackpepper1.Inablender,pulsethealmonds,cilantro,

garlic,oliveoil,limejuice,andredchiliflakesuntilsmooth.Iftoothick,addwater(usereservedpastawaterifyou’remakingpastawiththispesto).


KAPHA

2CUPS

SEASON:SPRING


Vatascanaddmoreheatingspices,likepaprikaandcayenne,andlemonjuice.

Pittascanusecoconutoilinplaceofoliveoilandaddfreshbasilormintforcooling.

Kaphascanusepumpkinorsunflowerseedswithorinsteadofthealmonds.

AyurvedicLifestyleTip:Ensureapeacefulnight’ssleepbyavoidingnegativethoughts,worry,orstressbeforebed.Onehourbeforebed,turnoffelectronics,likecomputersandTVs,andavoidreadingthenewsorexercisingbeforefallingasleep.

GLOSSARY___________

DOSHA:Oneofthreeenergies—kapha,pittaandvata—thatmakeupyourphysical,mental,andspiritualconstitution.

GUNA:Ayurvedabreaksupfood,medicine,andpeopleintothree“gunas”—tamasic,sattvic,orrajasic—thatdescribetheirdominantnature,characteristics,anduniquequalities.Gunasaresometimesreferredtoasminddoshas.

HALWA:AtraditionalIndiansweetdessertmadeofcarrotsboiledwithmilkandspices.

HOLISM:Inmedicine,thisreferstotheideaoftreating,orexamining,thewholeperson,includinglifestylehabits,exerciseroutines,anddiet,ratherthanasymptomorillness.

KAPHADOSHA:Theenergeticconstitutionthatrepresentstheelementsofearthandwaterandislargelyassociatedwithstability,relaxation,andpeace.

KITCHARI:Tridoshicdishesmadefrombeansandriceusedtoaiddigestionanddetoxifyorcleanseyourbodyoftoxins.

PITTADOSHA:Theenergeticconstitutionthatrepresentstheelementsoffireandwaterandislargelyassociatedwithmetabolism,energy,andtransformation.

RAITA:AnIndiancondimentmadefromyogurt,spices,andvegetablestypicallyusedtocoolspicyfoods.

RAJASIC:Oneofthethreeminddoshas.Rajasicdealswithanger,greed,sensuality,andjealousyandrelatestofoodsthataresour,salty,pungent,hot,dry,orbitter.

SATTVIC:Oneofthethreeminddoshas.Sattvicdealswithbalanceandenergyandrelatestofoodsthatarenourishing,juicy,light,andfresh.

SYNERGISM:Thisreferstothecooperationoftwoormoresubstances.Forexample,Ayurvedaworkingsynergisticallywithyouandyourlifestylemeansthatitinteractswithandworksincombinationwithyourlife,versuschangingoroverhaulingit.

TAMASIC:Oneofthethreeminddoshas.Tamasicdealswithdoubt,ignorance,laziness,negativity,worry,andfearandrelatestofoodsthatarespoiled,unpalatable,dry,expired,orunhealthy.

TRIDOSHIC:Balancingalldoshatypes.

VATADOSHA:Theenergeticconstitutionthatrepresentstheelementsofairandspaceandislargelyassociatedwithmobilityandthenervoussystem.

APPENDIX:CONVERSIONCHARTS___________

VOLUMEEQUIVALENTS(LIQUID)

VOLUMEEQUIVALENTS(DRY)

OVENTEMPERATURES

WEIGHTEQUIVALENTS

RESOURCES___________

EnjoytheseotherbooksandsitesforadditionalinformationaboutAyurveda.

Books

Ayurveda:TheScienceofSelfHealing(LotusPress,1985)byVasantLadEat,Taste,Heal:AnAyurvedicCookbookforModernLiving(FiveElementsPress,2006)byThomasYarema,DanielRhoda,JohnnyBranniganPrakriti:YourAyurvedicConstitution(LotusPress,1998)byDr.RobertSvobodaTheAyurvedaBible(FireflyBooks,2012)byAnneMcIntyre

Websites

AyurvedaDosha,http://ayurvedadosha.org

BanyanBotanicals,www.banyanbotanicals.com

TheChopraCenter,www.chopra.com

DoshaGuru,http://doshaguru.com

EverydayAyurveda,www.everydayayurveda.org

FoodforAwakening,www.foodforawakening.com

http://ayurvedadosha.org

http://www.banyanbotanicals.com

http://www.chopra.com

http://doshaguru.com

http://www.everydayayurveda.org

http://www.foodforawakening.com

FoodPyramid,www.foodpyramid.com

HolisticOnline,http://holisticonline.com

JoyfulBelly,www.joyfulbelly.com

Mind,Body,Green,www.mindbodygreen.com

MuditaInstitute,http://muditainstitute.com

TheNaturalEpicurean,http://naturalepicurean.com

Nature’sFormulary,http://naturesformulary.com

PeaceTreeHealing,www.peacetreehealing.com

SanDiegoCollegeofAyurveda,http://sandiegocollegeofayurveda.net

http://www.foodpyramid.com

http://holisticonline.com

http://www.joyfulbelly.com

http://www.mindbodygreen.com

http://muditainstitute.com

http://naturalepicurean.com

http://naturesformulary.com

http://www.peacetreehealing.com

http://sandiegocollegeofayurveda.net

the easy ayurveda cookbook: an ayurvedic cookbook to balance your body, eat well, and still have...

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