Dietary Information and Ayurvedic Recipes

General Ayurvedic Recommendations

From SVAyurveda

Take your salivary pH every morning before eating or drinking anything. Chart daily. Follow the pH recommendations chart to choose foods based on your pH finding. 

Limit dry, hard, raw, heavy, cold foods. i.e. chips, crackers, dry fruits, raw veggies, ice cream, cold beverages.

Avoid nightshades (potato, tomato, bell pepper, eggplant), bananas, larger beans, white sugar and sugar substitutes, coffee and alcohol.

Avoid garlic, onions, spicy (hot) foods, vinegar and bottled dressings, foods containing yeast, and sour acidic foods (these may aggravate your condition).

Avoid red meat – it lowers pH and causes inflammation.

Favor warm-cooked, home-cooked, preferably organic, intelligent foods. Meals should be fresh. No processed food. No leftovers. No food with preservatives. No canned foods. No frozen, micro waved, or genetically altered foods.

Spices should be finely ground in a coffee or special spice grinder and used for cooking warm savory meals.

After spices are freshly ground and mixed together, keep them in airtight container.  Don’t sprinkle dry raw spices on uncooked food such as salads or sandwiches, as it may cause digestive upsets. Make sure to activate spices in a fat and/or water medium.
To activate spices, simply add desired amount to a small pan with ghee or olive oil and warm it up until the first burst of aromatic spice fragrance is released. Try not to burn/char the oil or spices!  After spices are activated in the oil, simply add spiced oil to the cooked food, stir and enjoy! 

Never skip or delay meals.

Start your day with stewed apple or pear (may add raisins, figs or prunes while stewing), followed by unprocessed whole grain cereal – see oatmeal recipe.

Favor pH balanced water from mineral spring sources (Fiji or Mountain Valley Spring Water) at room temperature. 

Use lime & lemon juice to flavor and in place of vinegar. Cook with Ghee and Organic Extra Virgin Olive Oil. Use SOMA SALT to cook with- it is high in trace minerals.

Protein: Use paneer (fresh soft cheese) from an Indian market or the recipe below. Poultry and fish are okay. Favor yellow mung dahl, French lentils, Black Beluga lentils, and red lentils. 

Vegetables: Increase vegetable intake to 50%. Favor squashes: zucchini, crookneck, summer, and lauki (Indian groceries) also known as Opo (Whole Foods or farmer’s market). Favor green leafy veggies: kale, collard greens, chard, cabbage, spinach, watercress, bok choy, beet leaves, other Asian leafy green varieties. Asparagus, broccoli, cauliflower, brussel sprouts, fennel, green beans, artichokes, small peas, cucumber, yams & sweet potatoes, okra, beets, alfalfa sprouts and wheat grass. All vegetables are generally OK except the nightshades, listed above. 

Grains: Favor quinoa, basmati rice (white), amaranth, millet, oats, buckwheat, and barley. Favor flat breads without yeast: chapatis, tortillas, Lavash.

Fruits: Sweet juicy fruits such as pears and apples make good snacks. Grapes, plums, peaches, nectarines, sweet berries, apricots, sweet oranges, guava, mango, figs, prunes. Fresh papaya or pineapple after lunch or dinner will also help digestion.

Sweets: Raw uncooked honey (never heat up), maple syrup, and sucanat. 

Snack: 25% raw sunflower seeds, 25% raw almonds, 25% walnuts, 25% raisins. Dry roast walnuts. Soak seeds and almonds overnight in pure spring water; drain off water the following morning, peel off skins and put in a container or zip-loc to use throughout the day. Must be made fresh daily and discarded at the end of the day.

Daily Routine Recommendations

From SVAyurveda

Awaken before sunrise, or no later than 7 a.m. 

Start the day with a stewed apple (see recipe), followed at least 20 minutes later with a cooked whole grain breakfast. The stewed apple with clove improves and balance your digestive fire (jatar agni). 

Lunch should be taken between 12 noon and 1 pm. It should be the largest meal of the day. 

It is best to eat in a relaxed atmosphere, with your attention on the meal, without distractions such as TV or reading. A few moments of gratitude or breathing before the meal, helps elevate the energetic vibrational quality of the food, and allows the physiology to settle down and more readily assimilate the nutrients. 

Remain seated for 5-10 minutes after eating to allow the digestive system to start up. Take a 10-15 minute walk to aid the digestive process, oxygenate the system, and enliven the mind and body. 

Dinner is best eaten before sunset, at least three hours before bedtime. It should be lighter than lunch. Lunch should be large enough to fuel your afternoon activities, and dinner should be just enough to fuel your relaxing evening activities. 

Bedtime is best before 10 p.m. If tired, ill, or detoxifying, 9pm is even better. A light nutritious dinner consumed at least three hours before bed gives the nutrients time to be digested and pass into the circulation where the process of rebuilding and repairing tissues can occur. This process occurs optimally between the hours of 10 pm-2 am. This allows your physiology to create Ojas. 

Ayurveda recognizes Ojas to be the communication link between spirit and matter, between our consciousness and our mind and body. Superior Ojas results in superior immunity, performance, and appearance.

Sleep before midnight is twice as restful as sleep after midnight, and creates quality Ojas for the next day’s activities. Remaining awake after midnight burns our existing stored reserves of Ojas. 

If we are awake and active after 10pm, we usually burn our reserve Ojas and become hungry. However, since the digestive fire (agni) is strongest around 12 noon, and weakens after the sun sets, whatever we eat this late will not be fully digested and will create toxins (Ama) in the system.

Breathing: Breathe in from your nose and take the breath all the way down to the navel area, that area is the transmission area to the rest of the body. If the breath stops above that area, the oxygen goes to the brain but is not fully distributed to the rest of the body. Try to breathe this way as much as possible. 

Exercise: Walking is always a good choice, either in the early morning to draw energy from the rising sun or under the full moon to enliven Soma in the physiology.

Delicious and Healing Ayurvedic Recipes

Drinks and spices for daily use (recipes by Vaidya Mishra)

16 oz Spring water (Best to use spring, not tap or filtered)
Juice of 1 lime
2 pinches Soma salt (or other salt if not available)
1 tsp raw (not white) sugar
6 fresh peppermint leaves
¼ tsp lightly toasted & crushed cumin seeds
¼ tsp coriander seeds

Blend everything well in blender high speed, strain.
Put in thermos (clean after each day’s use).
Sip throughout the day.
One day’s use only (make fresh daily).

16 oz lukewarm spring water
1 Tbsp organic raw sugar
1/8 tsp Soma salt
1/8 tsp roasted ground cumin
Juice of 1 whole lime
6 chopped peppermint leaves
2 pinches nutmeg powder

Mix all together and drink.

2 cups spring water
1 Tsp organic raw sugar
2 small pinches Soma salt
1/8 tsp cumin seeds
1 tbsp lime juice
2 tsp chopped fresh basil or mint leaves
1/8 tsp nutmeg powder

Dry-toast the cumin seeds in a small skillet over medium-low heat for 1 minute or until you smell the aroma. Remove from heat and crush them in a mortar or spice grinder.

Briefly blend all the ingredients and strain through a cheesecloth or nut milk bag. Serve at room temperature. Store refrigerated in a jar or closed container for up to 3 days.

2 pinches of Indian Sarsaparilla
2 pinches of Manjistha
¼ tsp whole fennel seeds
½ tsp whole coriander seeds
2 whole black peppercorns
1 leaf of mint

Bring one quart of alkaline spring water to a boil; boil for 3-5 minutes.
Add the spices and let steep, or combine water and spices in the thermos.
Sip warm throughout the day. Finish by 5 PM or discard unfinished portion. Make fresh daily.


Coriander Seed: A pro-diuretic spice, calming, blood-cleansing, cools the mind, helps evacuate ama-visha from the body.
Cumin: digestive spice, burns ama, provides good environment for the friendly bacteria in the colon.
Turmeric: an anti-inflammatory, anti-oxidant, immuno-modulator supports liver detox (for more information see the book ‘Turmeric Superspice’).
Black Pepper: “channel-opener,” supports the digestive system, improves cellular oxygenation.
Curry Leaf: an aromatic leaf that supports liver detox.
Fenugreek seed: improves fat and sugar metabolism. 
Fennel Seed: harmonizing, carminative, cooling for the digestive system. 
Tejpatta (Indian Cinnamon Leaf): improves sugar metabolism. 
Mace: Calming, satisfying, fragrant.
Green Cardamom: tridosha pacifying, aromatic, cooling, supports and balances the digestive system; supports the flow of “prana” to heart.
Large Cardamom: supports the taste buds, the digestive system.
Cinnamon Tamala: enhances flame (agni) supports downward (normal) flow of apana.
Clove: appetizer, taste bud enhancer, digestive, enhances the secretion of salivary glands – a special spice for pacifying pitta and enhancing agni.
Cobra Safran: appetizing, digestive, enhances hydration and molecular absorption, supports the probiotic environment of the colon.
Pink Pepper: mild aromatic anti oxidant.
White Pepper: mildly pungent aromatic anti-oxidant.
Soma Salt: tridoshic cooling salt.
Cinnamon- China: digestive, appetizing, supports the liver.
Cinnamon- India: enhances sugar metabolism, enhances absorption of nutrients; purifies the blood and increases ojas production.
Ajwain: enhances the taste buds, appetizer, supports the digestive system, supports the downward flow of apana vata, pacifies stomach colic, builds the intestine a good environment to grow good bacteria for probiotic support.
Kalonji: supports the flow of digestive enzymes.
Ayurvedically dried ginger: appetizing, taste enhancing, pacifies samana vata, supports the digestive system to fight colic, enhances protein synthesis.

Grind the spices fully with a spice or coffee grinder. Store in an air-tight container. Sprinkle 1-2 tsp on your food twice a day or as desired.

Recipe by Damianti Devi.

6 parts Coriander 
6 parts Fennel 
1 part Turmeric 
1 part Cumin 
Use Organic fresh spices. 

Fully grind and mix the above ingredients in these proportions, preparing enough to last for a few weeks. 
Place in a sealed container and store in a cool, dark place. 
Use ½ to 1 teaspoon per person of the pre-mixed blend in your favorite dishes, at least once a day. If you are unaccustomed to these spices, begin slowly starting with only 1/4 teaspoon per serving and gradually increase over several weeks or months. 

Full meals for optimal digestion (recipes by Vaidya Mishra)

This is a great recipe for early morning nourishment. It stimulates timely bowel movements, as well as digestion and metabolism for excellent quality and quantity of Ojas (the body’s master coordinator). Ojas- the vehicle through which consciousness enters the physiology- is needed for life and awareness and determines the quality of life. While raw apples can aggravate Vata sometimes, stewed apples are very good for balancing Vata. 

Recipe (one serving): 
1 whole, fresh, sweet apple, cored and peeled 
2 whole cloves 
1/4 cup of purified water 

Peel the outer skin and remove the core of the fruit.
Dice apple into small pieces.
Add cloves, apples and water in a covered pot. Stew apples until mushy consistency (usually takes about 5-10 minutes). 
Remove cloves and discard before serving. Let stand for ~5 minutes to cool.

Tip: Best if you sip a cup of warm water with your meal in the morning. This dish is not recommended at night – always eat as a breakfast first thing in the morning, as early as possible.

Recipe by Vaidya Mishra.

Ingredients:  1 tbsp Ghee or Olive Oil  2-3 tbsp water  2 cardamom pods  1 small stick of cinnamon  3/4 cup rolled oats  1/4 cup oat bran  1/2 cup water  1/2 cup whole organic milk    Directions:  On medium heat, toast Ghee or Olive Oil in a frying pan with 2-3 tablespoons of water.  Add cardamom pods with cinnamon and toast.  Add rolled oats with oat bran and toast.  Add water, followed by whole organic milk. Boil for 2-3 minutes. Turn off heat and cover for 3-5 minutes.   For variety, add almonds, sunflower seeds, raisins, figs, or prunes

Soup to clean toxins from blood. Tasty & diuretic.

1/2 cup chopped White Diakon Radish 

1 Cup Zucchini or Lauki 
1-2 tsp SVA Mom’s Instant Spice 
1 tsp whole coriander 
1/4 cup tapioca or Barley Pearls 
Optional: 1/4 cup Mung Dhal, or add one or more of the following vegetables: Yellow crookneck squash, summer squash, asparagus, green beans, broccoli, cauliflower, yams, carrots, leafy greens 

Cook with water. 
AFTER COOKING: add 1 tsp Olive Oil. Flavor with Soma Salt and the juice from 1/2 lime


1/4 cup legumes. Choose from: black beluga lentils, French lentils, red lentils, yellow split mung, or whole mung. (if using whole mung, soak overnight in pure water or cook alone for 15 minutes before adding grains) 
1/4 cup whole grains. Choose from: basmati rice, quinoa, amaranth or millet. 
Pure water. Use 2/3 to 3/4 of the thermos’ capacity (more or less depending on the desired consistency) 
3-4 cups chopped vegetables. Any combination of the following: zucchini, yellow or summer squash, opo squash, green beans, carrots, beets, broccoli, Cauliflower, brussels’ sprouts, cabbage, snow peas, Chinese peas, kale, Swiss Chard, daikon radish, yams, sweet potatoes or okra. 
2-3 cups green leafy vegetables (soft and easy to cook varieties). Chop into small pieces any combination of the following: spinach, lettuce, beet greens, Daikon greens, arugula, endive, dandelion, cilantro, or other greens. 
1-2 inch fresh ginger root chopped into small pieces. 
2 tablespoons ghee or olive oil 
6 ounces fresh paneer (optional), cut into one inch squares 
1 tsp Soma salt or Himalayan rock salt 
1 tsp kalonji (black cumin) 
6 whole fresh curry leaves 
1/3 cup raisins (optional) 
1/3 cup raw cashews (optional) 
2-3 tsp SVA seasonal spice blend or Mom’s Instant Spice Mix 

Place the legumes and grain into a large pot, rinse with cold water three times and drain. 
Add water and ginger root, bring to a boil for 2-3 minutes. 
Reduce heat to medium or medium-low. Add cut vegetables, paneer, raisins, cashews, spice blend, kalonji, curry leaves, and oil or ghee. 
Cover and continue to cook for five minutes. Note that cooking time will vary depending upon how soon the food will be eaten. If you plan to consume the meal in 2-3 hours, 5 minutes will suffice. If it will be 4-5 hours before you have lunch, then only 2-3 minutes will be required. 
Stir in salt and green leafy vegetables, and immediately add the boiling mixture to your food thermos (you can preheat the thermos by filling it with hot tap water for several minutes before adding the mixture. 

Enjoy with a serving of chapattis or the bread/crackers of your choice. 

Using weight as the basis of the ratio, portion out 20% fresh panir or chicken and 80% greens (chard, spinach, kale, etc). Rotate the greens used and always use fresh leaves (not frozen).  

Greens of choice
Fresh panir or thoroughly steamed chicken
1/2 tsp SVA Mum’s Masala 
1/2 tsp Shroto Shudhi Masala or SVA Madhur Masala 
Soma Salt 
Lime juice

Slice panir into thin steaks. If using chicken, steam until completely cooked and covered with ghee and spices on all sides. 
Heat Ghee on medium-low heat. 
Add panir or chicken. 
Sprinkle spices on top of panir. Arrange greens on top of panir and spices so the greens are actually steamed. 
Usually, the water left in the greens after washing will be sufficient for the cooking process, but you might need to add a little more water. 
Cook until the greens turn shiny. You want them to be slightly raw. If you cook them all the way, the health benefit of this recipe will be diminished. 
Transfer the entire dish into a blender and blend until creamy in a very fine consistency. You may need a little extra boiled water or olive oil (make to your desired consistency- finer blending makes for better absorption). Add a little lime juice and serve.

This recipe maintains and enhances protein synthesis by binding protein molecules with the chlorophyll from the greens. Cook with low temperature to maintain “green” of the greens so that Chlorophyll is not lost and the protein can be more fully absorbed.


4 large zucchini (6-8 inches long)
4 tbsp ghee or olive oil
1 seeded and minced hot green chile (optional)
2/3 cup quinoa or kasha (roasted buckwheat)
2 tbsp chopped fresh cilantro or dill
1 1/3 cups boiling water or vegetable stock
1/8 tsp freshly ground black pepper
6-8 saffron threads
1 tsp salt
1/2 cup sour cream or cashew sour cream
1/2 cup fresh paneer or vegan cheese of your choice
1/2 tsp SVA Mom’s Super Spice mix (Mom’s Masala)
1/4 cup sliced almonds
Paprika for garnish

Cut each zucchini in half length-wise, then cut 1/3 inch (1cm) deep around the inside edge of each half, leaving a 1/4 inch shell. Scoop out the loosened pulp and scrape to leave an even shell. Coarsely chop the pulp.
Heat 3 tbsp of the ghee or oil in a 2 quart/liter pan over moderate heat and fry the zucchini pulp and green chilies until softened. Add the quinoa and continue to fry for 2-3 minutes.
Add the cilantro or dill, stock or water, pepper, saffron, or salt. When the liquid begins to boil, cover, reduce the heat to very low and cook for 20 minutes. Remove the pan from the heat, fluff and fold in the sour cream, crumbled paneer, and Mom’s Masala spice.
Dry the inside of the zucchini halves with paper towels, then spoon in the stuffing evenly. Warm the remaining tbsp of ghee or oil and brush it on each half, sprinkle with almonds and paprika.
Place a rack in a baking dish and lay the zucchini in a single layer, pour 1/4 inch water underneath. Alternately, lay the zucchini on a slightly greased baking dish. If making for later, cover and refrigerate, letting them return to room temperature before baking.
Bake in a preheated 350F oven until the shells are fork-tender, about 20-25 min. Serve with a light sauce.

These are a few suggestions for those with strong digestions who like raw food. Avoid mixing raw vegetables and fruits together as they are often incompatible, but you may add raw soaked or toasted nuts or seeds (sunflower seeds, almonds, walnuts, pecans) or fresh paneer cubes for more protein.

We should have something green every day, and our meals should be at least 1/4 greens. This includes leafy greens, fresh herbs, broccoli, cabbage, green beans, bok choy, and asparagus. These vegetables are rich in minerals, chlorophyll, and fiber to detoxify the liver, colon, and blood. Lightly sauteing helps improve digestion, protect the nutrients, and neutralize oxalates and phytates found in leafy greens

Suggested combinations:

  1. Arugula, red radish, celery
  2. Romaine and red leaf lettuce, cucumber, nasturtium flowers or yellow endive
  3. Avocado, snow peas, red radish, watercress
  4. Spring mix, grated carrots, cucumbers
  5. Spiralized noodles from zucchini, yellow squash, daikon radish, kohlrabi, cucumber, carrot, red radish with chopped avocado and pistachios


16 oz of any choice of vegetables or squashes 
1 tsp poppy seeds 
1 tsp coriander seeds 
1/8 tsp nutmeg 
1/2 tsp Arrowroot powder (for thickening) 
1 tsp ghee
1/2 tsp SVA Mom’s Masala spice mix 
1/2 tsp Soma Salt

Toast all above ingredients in ghee. 
Add water and boil for 20 minutes. Blend all ingredients to soup consistency. 

Sides and sauces (recipes by Vaidya Mishra)

1/2 cup split mung dahl (rinsed in colander)
3 cups water 
2 teaspoons ghee 
2 teaspoons of personal spice recipe or SVA Mom’s Instant Spice Mix 
Soma Salt to taste 

In a skillet, heat ghee on medium-low heat. Add spices and sauté until the aroma is released. Add mung dhal and sauté for 1-2 minutes. Add water, bring to a boil. Keep cooking for another 30 minutes or until dhal is soft. 

Note on spicing: 

If using Mom’s Instant Spice Mix, there is no need to sauté, just add to dahl while cooking. 

Crock Pot Directions: Add rinsed mung dahl, water and pre-toasted seasonings or Mom’s Instant Spice Mix and Soma Salt while cooking.

Kitcheri is a very nourishing mix of both rice and mung dahl. To prepare, just follow the steps above for Mung Dahl, but add an equal amount of rice when you add the dahl to the cooking pot or Crock Pot. Other directions remain the same.

This recipe makes about 1-3/4 cups (350g) of unfermented cheese. Raw whole milk  is the best choice, as low-fat or skim milk will result in little cheese. Different curdling agents produced different results- Ayurvedic buttermilk or fresh yogurt is best, lime juice is next. Lemon juice, citric acid, or sour whey from a previous batch or curd can all be used, and all will produce a different texture and flavor. The quality and sourness of the curdling agent and the temperature can all be varied and controlled, so try several types and find your preference.  

1/2 gallon whole organic milk 
1/2 cup of fresh squeezed lime or lemon juice 

Use a heavy-based saucepan large enough to contain the milk and leave 3-4 inches of space at the top for foam. Add water just to barely cover the bottom. Bring milk to a full boil on medium-high heat.
When the milk starts to boil, reduce the heat to low and add the lime juice. Slowly stir in the juice. 

As you stir, you’ll notice the liquid become heavier as curds begin to form. When the curds are clearly separated from the yellowish whey, you’re done. If the liquid remains milky, stir in more juice and wait another few seconds. 

For soft or medium panir/paneer: Pour the entire contents of the pot through a sieve or a colander. Scrape off any remaining panir/paneer from the bottom of the pot. 
Allow to drain just until the whey is gone, but for no more than 1 hour. 

For hard panir/paneer: Continue to simmer the coagulated panir/paneer for 10 minutes. Remove the pot from the heat, cover and allow to stand for no less than 10 minutes. 
Line a sieve or colander with cheesecloth or unbleached muslin, allowing the edges to drape over the sides. Very gently ladle the curds into it without breaking them up and scrape off the panir/paneer at the bottom of the pot. 
Bring up the edges of the cloth over the cheese. Cover with something flat, like a pie pan. Place a weight on it and allow to drain for several hours or overnight. 

To serve, sauté lightly in ghee or olive oil with spices, or add to sautéing veggies.  Ideally, serve panir/paneer the day you prepare it or at lunch following an overnight draining. It will last 2 to 3 days in the refrigerator if well wrapped. 

1 cup cut pineapple
1/4 -1/2 teaspoon SVA Mom’s Super Spice
1/8 tsp Soma Salt
1 tbsp olive oil
juice of 1/2 lime
1 tbsp fresh cilantro leaves
2-3 fresh mint leaves

Mix all ingredients to taste, such that all 6 flavors are in balance.

1/4-1/2 bunch of cilantro, rinsed
1 pitted date or 1 tbsp raisins
Lime juice
Olive oil
Soma Salt

Blend cilantro and date well. Add a little lime juice and water, with some olive oil to blend well. Add soma salt to taste.
Optional: Add Mum’s Instant Spice Mix, or fresh mint 

1 Daikon radish, cleaned, peeled, and chopped or grated
Lime juice
Olive oil
Soma Salt

Blend the daikon radish with a little lime juice (add a little water if needed) and olive oil to blend well. Add soma salt to taste and kalonji (nigella) as additional spice flavor.

Several yams, baked, boiled, or steamed
Lime juice
Olive Oil
Soma Salt

Mash yams, stir in lime juice and soma salt to taste, adding olive oil to blend smoothly. If desired, add sautéed spice mixture or Mum’s Instant Spice. Add kalonji (nigella) as an additional spice flavor.

Several ripe avocados
Lime juice
Olive oil
Soma Salt, Mom’s Instant Spice, or other desired spices

Saute spice mixture or Mom’s Instant Spice in a little ghee or olive oil. Mash avocado(s) and add to pan, cook on low. Add lime juice and soma salt to taste. Add kalonji (nigella) as an additional spice flavor.

This spice mixture aids digestion and elimination without aggravating Pitta. It improves regularity and elimination, helps control stomach acid and gas, and is nourishing to the whole system, especially the heart.

Fresh pomegranate seeds- 8 teaspoons  
Soma Salt – 2 teaspoons  
Black pepper powder – 1/4 teaspoon 
Cumin seeds – 2 teaspoon  
Large cardamom seeds – 1/8 teaspoon  
Citric acid ( or dried lemon or lime juice) – 1/8 teaspoon   Pure cane sugar ( Sucanat, Turbinado or Florida Crystals) – 5 teaspoons  
Grind and powder all herbs and seeds separately.  
Mix the first two herbs together, then add one herb at a time, mixing well before adding another. Store the powdered mixture in an airtight container for up to a month.
For grinding the pomegranate seeds, you will need a large grinder that can  handle wet as well as dry herbs. This type of cookware can be found at a gourmet  cooking store or on Amazon.

This is a substitute for rich, channel-clogging dairy-based sour cream. Soaking the cashews for 8 hours releases the enzymes and makes it easier to digest. Soaking also helps achieve the creamy consistency of sour cream or ricotta.

1 1/2 cups soaked cashews (soaked for at least 8 hours)
1/2 tsp Soma Salt
2 tbsp lime juice
Approximately 3/4 cups fresh water

Place the soaked and rinsed cashews in a blender, along with 1/4 tsp salt and half the water. Start to blend on low, turning the speed up slowly. Add more water to keep the mixture pulling down to the bottom of the blender, until a semi-smooth consistency has been achieved. You may need to add a little more salt or lime juice to reach the taste and consistency you prefer, depending on how diluted the cashews become and how much water is added. 
You can store and serve this in an empty honey bottle for easy dispensing. You can add different spices and herbs like cumin, parsley, cilantro, or pepper to mix up the flavors.

This is a nut and dairy-free sauce best used as a cooling dressing on summer salads or on steamed grains and vegetables. Be sure to use lime (not lemon) with the cucumber.  Ingredients 1 1/4 cup olive oil 1/4 teaspoon asafoetida (optional) 1 cup peeled and chopped cucumber (scoop out the seeds if they are hard) 1 1/2 tbsp lime juice 3/4 tsp salt 1 1/2 tbsp minced fresh dill, basil, or parsley (1 tsp if dried) Directions In a metal measuring cup or small pan, heat olive oil on lowest heat setting and lightly toast the asafoetida until it releases its aroma (5-10 seconds). Blend all ingredients except for the fresh herb until smooth and creamy. Add the fresh herb and pulse briefly to flake it. Store in the refrigerator for up to 2 days in a closed container if desired. Variation: Substitute half a small avocado  (1/2 cup chopped) for 1/2 cup cucumber, and add water to adjust the consistency.

SVA Nidra Sleep Recipes

Ingredients 1/2 cup yogurt per person Honey (as desired for taste) Nutmeg Melted ghee Directions:  Mix yogurt, honey, and nutmeg in a bowl with a whisk (if using a blender, use a slow speed to create a cream, not a froth). Put into individual bowls, then drizzle on the melted ghee. Stir quickly so the ghee mixes, not clumps.

1 tbsp toasted coriander 
1/4 tsp SVA Mom’s Masala Spice Mix 
4oz yogurt 
8oz water 

Blend everything together.

4-5 whole pitted dates (medjool variety or similar)
1 cup whole milk (preferably not homogenized) 
2 pinch cinnamon powder

Boil milk until it foams once. Turn off heat, cool until comfortable to touch.
Put milk, cinnamon, and dates in automatic blender, blend until the dates are finely ground.  
Serve warm in winter, slightly cool (but not cold) in summer or if high pitta imbalance. 

2 Avocados
2 tbsp yogurt
1 tsp soaked white poppy seeds (soak overnight in hot boiling water)
1/4 tsp SVA Mom’s Masala spice mix
1/2 tsp olive oil
Soma salt as per taste 

Blend everything together. Take 2 to 4 tbsp every night. 

1 tbsp poppy seeds  
4 oz rice flour  
4 oz fresh paneer  
2-4 tbsp sugar 
1/8 tsp baking powder
1/8 tsp Soma Salt 
1 tbsp fennel OR 
6 rose buds  
Water for binding ingredients  

Mix all the ingredients together, shape like cookies.
Place on a baking sheet. Bake 40 minutes at 350F or 20 minutes at 400F in a conventional oven.

1 tbsp poppy seeds  
4 oz rice flour  
4 oz fresh paneer  
2-4 tbsp sugar 
1/8 tsp baking powder
1/8 tsp Soma Salt 
1 tbsp organic cocoa powder
2 1/2 tsp SVA Kid’s Masala OR 
1/2 tsp ground green cardamom (2 seeds from cardamom pods)   
1/2 tsp ground black cardamom (2 seeds from cardamom pods) 
Water for binding ingredients  

Mix all the ingredients together, shape like cookies.
Place on a baking sheet. Bake 40 minutes at 350F or 20 minutes at 400F in a conventional oven.

1 tbsp poppy seeds  
4 oz rice flour  
4 oz fresh paneer  
2-4 tbsp sugar 
1/8 tsp baking powder
1/8 tsp Soma Salt 
1 tbsp organic cocoa powder
1/8 tsp nutmeg
2 1/2 tsp SVA Kid’s Masala OR 
1/2 tsp ground green cardamom (2 seeds from cardamom pods) 
1/2 tsp pieces ground black cardamom (2 seeds from cardamom pods)
Water for binding ingredients  

Mix all the ingredients together, shape like brownies. 
Place on a baking sheet. Bake 40 minutes at 350F or 20 minutes at 400F in a conventional oven.

Variations: add 1/4 tsp shredded coconut. For sugar-free brownies, omit sugar and cocoa powder.

50% organic whole milk  
50% water  
2 crushed cardamom seeds   
1 tbsp rice (optional)  
1 tsp poppy seeds 
1/8 tsp nutmeg 
1 tsp ghee
Organic raw sugar to taste (optional) 
Dates (optional)  
Cashews (optional) 
Raisins (optional)   

Toast poppy seeds in ghee, make a paste or powder.  
Add milk and water, poppy seed paste/powder, nutmeg, and cardamom; boil everything to a slightly thick consistency. If too thick, add a little water. 
At the end add the sugar, stir well, then add the dates. Serve warm- you can garnish with cashews and raisins toasted in ghee.
If adding 1 tbsp rice, roast the rice and add it to the milk with the rest of the ingredients and boil until the rice cooks, or cook the rice separately and add it to the milk too.

1 cup poppy seeds   
1/4 cup milk (or enough to grind the seeds)   
1 cup sugar    
2 tbsp ghee  
1/2 tsp ground green cardamom (2 seeds from cardamom pods) 
1/8 tsp nutmeg    

Soak poppy seeds in hot water for 3-4 hours, drain excess water. Grind seeds, adding enough milk to make a smooth paste.  
In a pan, add ghee, ground poppy seed paste and cook until you see a shine, meaning it is well-cooked. Keep stirring so it does not stick to the bottom of the pan.  You can also cook this in a slow cooker or rice cooker.
When it is almost done, add the crushed cardamom (or SVA Kid’s Masala No.5, or SVA Madhur Masala) and nutmeg, cooking for a few more minutes.

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