AYURVEDA
The Knowledge of Life
The sister science of Yoga
What is Ayurveda?
Ayurveda is the sister science of yoga. Ayur is translated as Life and Veda is translated as Science or Knowledge. This tradition that dates back thousands of years can be thought of as the science of life. Ayurveda is an intelligent, intuitive and observational philosophy that relies heavily on the natural rhythms of nature to determine the best way to care for the mind, body and spirit. By identifying the five natural elements that make up the foundation of our earthly existence, Ayurveda observes how these elements interact in the whole of the person. An individual’s unique combination of the 5 elements make up their constitution and Ayurveda provides suggestions, tools and wisdom to live in harmony with that constitution for optimal health and disease prevention. Through food, lifestyle and daily routine, Ayurveda helps you discover the best version of yourself.
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Sample recipes of Ayurvedic Foods
Kitchari
Kitchari (pronounced kich-uh-ree) is a dish traditionally used in Ayurveda to heal and cleanse the body. This easily digested, flavorful dish consists of a combination of split mung beans, white basmati rice and a variety of spices selected to balance the individual’s unique constitution. Kitchari is a complete meal that is balancing for all constitution types. What is your constitution? Contact Me for a private Ayurvedic consult or take this online quiz from Banyan Botanicals. Rice and mung beans together provide all the amino acids required to form a complete protein. Some of the noted benefits of this dish are the following:
Supports stable blood sugar
The combination of food is so gentle on the digestive system that it can be eaten by the most sensitive of digestive systems
Eating a Mono Diet (eating the same thing for several days or more) gives our digestion a rest
There is plenty of nourishment in Kitchari to sustain you through the whole day
Kitchari improves digestion by stimulating digestive fire known as Agni in Ayurveda
Kitchari reduces toxins in the body and lessens toxic buildup known as Ama in Ayurveda
Ayurveda believes that the keys to preventing and eliminating disease in the body is to establish healthy Agni and to eliminate Ama
see Banyan Botanicals for more information on Kitchari
RECIPE
1 cup of white basmati rice
1/2 cup of split yellow mung dahl soaked overnight
2-3 Tbsp of ghee (clarified butter)
6 cups of water
2 cups of sautéed or roasted vegetables (pick seasonally fresh, local, organic easily digestible veggies such as: asparagus, zucchini, sweet potatoes, beets, squash, carrots and choice of greens- kale, mustard greens or chard)
1 Tbsp Spice mixture (this will change depending on season and based on your individual constitution)
4 Bay Leaves
4 small pieces of cinnamon bark
4 cloves whole
4 cardamon pods
3/4 tsp of Himalayan sea salt
1 tsp fresh grated ginger
Combine rice and soaked yellow mung dahl in a large soup pot. Add water to cover ingredients. Bring to boil then cover and lower heat to a simmer and cook for about 30 minutes. About 10 minutes into cooking, add vegetables on top of rice and mung dahl and return lid and let simmer for remaining 20 minutes. You can also roast vegetables on a baking sheet for 20 minutes at 375 degrees instead of steaming in the same pot. While rice mixture is cooking, in a small saucepan melt the ghee and add the spices (use a mortar and pestle to grind up spices and combine), stir to combine. Combine ghee with rice mixture and stir. Serve with optional garnishes of cilantro, roasted pumpkin seeds, a dollop of plain yogurt, a splash of gluten free tamari or Braggs.
Chai
Chai is a special Indian tea that has become all the rage in the West. Although the Chai we typically find at Starbucks tastes very different than what you might be served in India, this drink has morphed into many tasty varieties. I make my own Chai spices and then brew the drink my own way for a healthy and happy morning or afternoon treat. Typical spices that will seduce your senses while making this drink are clove, cinnamon, anise, vanilla, fennel. Chai does contain a small amount of black tea and usually consists of adding milk or a non-dairy substitute. The following recipe is inspired from an Ayurveda Cookbook titled “Eat Taste Heal” and is my favorite variety. I have altered a few of the steps to simplify for my lifestyle.
RECIPE
Filtered water
Organic Whole milk
Chai Spice (makes 5-6 servings, I usually triple the recipe and save the spices for continued use. Each single serving requires 2 tsp-1 Tbsp of the spice mixture)
2 tsp coriander seeds
1 Tbsp grated fresh ginger or 2 tsp ground ginger
1 Tbsp whole fennel seeds
2 tsp whole cardamom pods
1 tsp black tea leaves
1 tsp whole cloves
2 star anise pods
2 cinnamon sticks or 2 tsp ground cinnamon
honey or stevia to sweeten
Combine spices and spread on a non-stick baking sheet (omit ginger if using fresh and leave tea leaves out). Roast spices for 8-10 minutes. Remove from oven and let cool. Combine roasted spices, lightly grind in a coffee grinder and add to a glass jar with lid. Combine the black tea leaves in your spice mixture. Combine 3/4 cup of milk or milk alternative, 1/4 cup of water (can change this ratio to your liking more or less milk) and 1/2-1 Tbsp of chai spice/tea mixture in a medium saucepan and bring to a boil. Add fresh ginger if you didn’t use ground, reduce heat and let simmer for 10 mins. Remove from heat and strain chai through a fine strainer into your coffee mug, add sweetener to your liking and enjoy.
Nighty Night Rasayana Milk
Soft boiled milk is extremely rich in Ojas building nutrients. In Ayurveda, the key to our health is building and maintaining Ojas or the deeply nourishing vital essence that helps us maintain our energy, stamina and vitality. The Sanskrit translation of Ojas is vigor. I like to think of Ojas as all the things in our body, mind and spirit that keep us young and vital. Examples are, Sinovial fluid in the joints, collagen in the skin, breast milk and reproductive fluids that carry, create and sustain life in the early years of a baby’s development. I also liken it to serotonin in the brain, endorphins that bring the rush of pleasure to our being. Ojas can be nourished and even built by engaging in pleasurable activities, reducing stress and of course eating Ojas building foods. Some examples of these foods include, Ghee (clarified butter), Honey, Soft Boiled Whole Milk (ideally raw cow’s milk), Saffron spice and dates to name a few. This is a nourishing drink that I have given to my kids before bed to help promote healthy sleep.
RECIPE
1/2 C Whole Milk (soft boiled for at least 3 minutes), Substitute Almond or Coconut milk
1/2 C Filtered Water
1Tbsp of Ghee
1/4 tsp Cinnamon
1/4 tsp of Cardamon
1/4 tsp of Turmeric
Pinch of Nutmeg
PInch of Saffron
1 tsp of honey
Mix all ingredients (except honey) in a small saucepan and bring to a light boil for 3 minutes. Stir in honey and let cool before sipping.
Ojas Rasayana
This nourishing drink is great for a bedtime drink or as a kickstarter in the morning. Rasayana in Ayurvedic medicine means lengthening lifespan, rejuvenating . Rasa means essence and Ayana means path. Rasayana has been translated as lengthening lifespan. This drink has many Ojas building elements and can be watered down for a lighter version or eliminate milk entirely. This recipe is adapted from a version given to me by my teacher Rod Stryker of Parayoga®.
RECIPE
10 Almonds, soaked 8 hrs
1 cup whole milk (substitute almond or rice milk of omit altogether)
2 tsp. ghee
4-5 dates, preferably medjool
8 black peppercorns
1/2 tsp each of cardamom, cinnamon
A pinch each of cumin, turmeric, nutmeg
Drain water from soaking almonds. Remove and discard skins of the 10 almonds. Add boiling water and liquefy all the ingredients in a blender. If using milk as the liquid, combine all the other blended ingredients with the milk in a saucepan and heat to a gentle boil.
