means that the recipe has a neutral effect on the dosha.
[-] means that the recipe balances or decreases the qualities of the dosha.
Recipes may also include ingredient modifications to help calm specific doshas; e.g., a recipe such as Buckwheat Pancakes slightly increases Kapha, but substituting the banana with grated apple will reduce Kapha and thus make the recipe better for those whose primary dosha is Kapha. (For more ideas on modifying recipes to suit your dosha, see the Food Guidelines Chart.)
Remember, don’t let the recipes intimidate you! Be open to experimenting, listen to your body, and discover how good you’ll feel by cooking the Ayurvedic way.
Breakfast
Eating breakfast is important, given that we fast all night; it keeps the blood sugar level balanced. Try to use the best breakfast ingredients you can find (e.g., free range eggs, home-made almond milk, fresh breads right for your body type). I have included both lighter and heavier breakfasts, depending on your mood and appetite.
If you are a Vata, you will probably want to have something grounding and comforting with good carbs, such as Porridge with Stewed Berries. If you are a Kapha, you may want something like the Indian Omelet or the Stove-top Granola. But Kaphas may not want to eat until mid-morning so make sure you take something healthy with you to eat then, like a fruit salad. If you are a Pitta, you may wake up so intent on your day’s goals that you think you can skip breakfast, yet it will be the most important thing you do in your day; at least make a shake (Breakfast Shake with Hemp Protein Powder & greens+™-Adrian’s Breakfast Shake) and take it with you. It is always important to listen to your body’s needs. The health and well-being of your body will reflect in your day.
Breakfast Shake with Hemp Protein Powder & greens+™
This is a great way to start the day when you are not in the mood for a full meal, yet need to keep your wits about you. Notice how your energy level picks up after this.
greens+™ is a brand-name powdered whole food supplement rich in vitamins and antioxidants. It is available at health food stores.
½ cup blueberries
½ cup strawberries
½ cup bananas, sliced
• To reduce Kapha: use more berries instead
½ cup plain yogurt
• To reduce Kapha: use a light version
• To reduce Pitta: substitute another ½ cup milk
½ cup milk
• To reduce Kapha: use goat’s milk
2 tbsp hemp oil
1 tbsp greens+ ™ (see note)
4 tbsp hemp protein powder
2 tsp maple syrup (optional)
In a blender, combine all ingredients and purée. If shake is too thick, add a bit more milk or water and purée again.
Makes 3–4 servings.
Hemp food is said to be the highest source of essential fatty acids in the plant kingdom. Essential fatty acids are responsible for the lustre in your skin, eyes, and hair. They are food for the brain, contribute to clear thinking, lubricate the arteries, and are vital to the immune system. Hemp foods contain no significant trace of THC and do not produce a psychoactive state.
I like Mum’s Original hempseed oil and hemp protein powder because of their great taste and because they are 100% certified organic. Raw, uncooked hemp protein is a complete live protein, high in insoluble fiber, and a low-impact carb that the body can easily digest.
Adrian’s Breakfast Shake
My friend Adrian is a musician and a health practitioner, and uses this shake to help him wake up and energize his mornings. He keeps ripe bananas in the freezer so they are always available to throw in the blender. This shake is particularly good for Vata and Pitta.
Wolfberries (Goji berries) are available in Asian grocery stores. They are filled with nutrients and have high levels of antioxidants. If kept in a jar, these berries stay fresh for months.
30 wolfberries (see note)
1 cup hot water
2 bananas, sliced
• To reduce Kapha: use mixed berries
3 heaping tbsp pineapple chunks
2 scoops hemp protein powder
In a bowl, soak wolfberries in hot water to soften, about 5 minutes. In a blender or food processor, combine wolfberries and water with all other ingredients. Blend until smooth. If shake is too thick, add more water, ¼ cup at a time.
Makes 2 servings.
Nevenka’s Breakfast Shake
Nevenka, my long-time friend, fitness expert, and devoted holistic food eater, is always finding ways to make food healthier without forgoing taste. The applesauce is a great way to use natural sugars to sweeten this shake.
• To reduce Kapha: use a light version
½ cup (Almond Milk)
• To reduce Kapha: use goat’s milk
2 scoops hemp protein powder
1 tbsp hemp oil (see note)
In a blender, combine all ingredients and blend until smooth and serve.
Makes 1–2 servings.
The green color of hemp oil comes from its high chlorophyll content. Chlorophyll is also one of the main ingredients in wheatgrass, one of the most healing foods.