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, daikon 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, Lavosh.

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

Ingredients:
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

Directions:
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).

Ingredients:
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

Directions
Mix all together and drink.

Ingredients:
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

Directions:
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.

Ingredients:

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.

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

Directions:
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

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  Directions:  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.
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.   Ingredients: 1/2 cup chopped White Diakon Radish  1 Cup Zucchini or Lauki  1-2 tsp 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

Ingredients:

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 

 

Directions: 
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).  

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

Directions
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.

Sides and sauces

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

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

Directions
Bring milk to a full boil. 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. 

Ingredients
1/4-1/2 bunch of cilantro, rinsed
1 pitted date or 1 tbsp raisins
Lime juice
Water
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 

Ingredients
1 Daikon radish, cleaned, peeled, and chopped or grated
Lime juice
Water
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.

Ingredients
Several yams, baked, boiled, or steamed
Lime juice
Water
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.

Ingredients 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.
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