Cookbook An Ayurvedic Recipes To Improve

Ayurveda Cookbook
Ayurvedic Recipes to Improve Holistic Health, Wellness, and Relieve Stress
By Lisa Alagna
Copyright 2017 - All Rights Reserved – Lisa Alagna
ALL RIGHTS RESERVED. No part of this publication may be

reproduced or transmitted in any form whatsoever, electronic, or
mechanical, including photocopying, recording, or by any informational
storage or retrieval system without express written, dated and signed
permission from the author.
Table of Contents
INTRODUCTION:
CHAPTER 1: BEVERAGES AND BREAKFASTS
VATA RECIPES
PITTA RECIPES
KAPHA RECIPES
CHAPTER 2: BAKED GOODS

VATA RECIPES
PITTA RECIPES
KAPHA RECIPES
CHAPTER 3: SOUPS
VATA RECIPES
PITTA RECIPES
KAPHA RECIPES
CHAPTER 4: STEWS AND KITCHARIS

VATA RECIPES
PITTA RECIPES
KAPHA RECIPES
CHAPTER 5: VEGETABLES, GRAINS, AND LEGUMES

VATA RECIPES
PITTA RECIPES
KAPHA RECIPES
CHAPTER 6: MAIN DISHES

VATA RECIPES
PITTA RECIPES
KAPHA RECIPES
CHAPTER 7: DELIGHTFUL DESSERTS

VATA RECIPES
PITTA RECIPES
KAPHA RECIPES
CHAPTER 8: CHUTNEYS, SAUCES, AND DRESSINGS

VATA RECIPES
PITTA RECIPES
KAPHA RECIPES
CONCLUSION:
OTHER BOOKS BY LISA ALAGNA
DID YOU ENJOY THIS BOOK?
INTRODUCTION:
Welcome to Ayurveda Cookbook: Ayurvedic Recipes to Improve Holistic
Health, Wellness, and Relieve Stress. The Ayurvedic diet was developed
thousands of years ago using diligent observation and study by the monks
of India. They were the first to connect the body type to the diet that best
supports it. If you are completely new to Ayurveda, you should know that it
divides people into three main types. Everyone is usually dominated by the
energy (dosha) of one type, with another type as your secondary ayurvedic
type. To find out which you are, please review the below descriptions:
Vata types tend to be: Quick-learners; Forgetful; Poor circulation, resulting
in cold hands and feet; Moody; Bursts of tremendous energy in small
spurts; Impulsive; Dry hair and skin; Scatterbrained; Quick thinker, but
often have thoughts going in all directions; Lack of daily routine; On the
tall side; Thin build; Moves quickly when walking; Joyful and enthusiastic
when at their best; and lastly, fearful, anxious, worried, and fretful when
under stress.
Pitta type tend to be: Competitive; Organized; Medium/Strong build;

“Hangry” when they miss a meal; Fair-haired and fair-skinned: Sensitive to
hot environments; Self-confident, assertive, and able to direct others well;
Aggressive and demanding when under stress (to the point of temper
tantrums); Suffer from skin blemishes (acne, skin cancer, Etc.); Great at
public speaking; Good concentration; Impatient; Struggles with anger;
Insomniacs; Sufferers of heartburn; and lastly, great natural leaders.
Kapha types tend to be: Affectionate and accepting; Forgiving; Reliable;

Heavy, but strong build; Quick to listen and slow to speak; Patient; Slow-
paced and gentle; Prone to slow digestion; Depressed; Possessive (to the
point of hoarding when under stress); Extremely calm; A steadfast anchor;
Soft hair and skin; Long-term memory; Prone to respiratory ailments; Prone
to have hardened arteries; Generally in good health; and lastly, a
peacekeeper.
If you are still confused about your type, don’t worry. Most of the recipes I
have chosen will work for any ayurvedic type. There are plenty of quizzes
and resources available online and in your local bookstore.
In the remainder of this book, we will cover recipes from breakfast to

dinner, and everything in between. You are sure to find a recipe to entice
your taste buds, regardless of whether you are brand new to this diet or if it
has been your way of life for many, many years.
Enjoy!
CHAPTER 1: BEVERAGES AND BREAKFASTS
VATA BEVERAGES AND BREAKFAST
Spiced Warm Milk
What you need:

Whole Organic Milk, 8 ounces
Cinnamon, tiny pinch (optional)
Dried Ginger, tiny pinch (optional)
What to do:
Step 1: Pour your organic milk into a microwave safe drinking mug
Step 2: Add the above-mentioned warming spices, if you so desire. Stir.
Step 3: Microwave for 20-30 seconds. Depending upon your microwave’s
power, cooking time may be slightly shorter or longer than 20-30 seconds.
Step 3: Stir once more to make sure spices are combined.
Step 4: Enjoy!
Cinnamon Honey Milk Shake
What you need:

Dates, 2, dried
Honey, .5 teaspoon
Ginger, .25 teaspoons, freshly grated
Cinnamon, 0.125 teaspoons, ground
Ghee, 1Tablespoon
Whole Organic Milk, 8 ounces
What to do:
Step 1: In a bowl of clean water, soak the dates overnight.
Step 2: If your dates still contain pits, remove them by slicing down one
side.
Step 3: Warm the 8ounces of milk for 30 seconds in the microwave.
Step 4: Dump every ingredient into your blender. Blend till pureed.
Step 5: Serve in a warmed travel mug and enjoy.
Warming Oatmeal
What you need:

Sliced Almonds, 2 teaspoons
Honey, 1teaspoon, raw
Cinnamon, 0.25 teaspoons
Cardamom, .25 teaspoons
Ghee, 1 teaspoon
Prunes, 3, dried
Apricots, 3, dried
Water, 1.5 cups
Himalayan Salt, pinch
Ginger, 1 Tablespoon, fresh, grated
Oats, .5 cups
What to do:
Step 1: Soak almonds and dried fruits in water overnight
Step 2: Place water, fruits, grated ginger, and salt in a pot. Bring this
mixture to a rolling boil.
Step 3: When water is boiling, add oats. Turn your burner down, so the
oatmeal is just simmering. Usually, is low. Stir your oatmeal frequently,
and cook for ten minutes.
Step 4: When the ten-minute mark is reached, take your oatmeal off the
stove, stir once more and cover. Let this sit for approximately two minutes.
Step 5: Now add the remaining ingredients (ghee, spices, honey, and nuts).
Stir well and serve hot.
PITTA BEVERAGES AND BREAKFAST
Rejuvenating Banana Smoothie
What you need:

Lime, .5, fresh
Coconut Water, 1 Cup
Cardamom, .25 teaspoons,
Banana, 2, fresh
What to do:
Step 1: Juice half a lime and pour juice into the blender. Scrape any pulp
remaining from the peel in also, for added flavor.
Step 2: Place the other ingredients into the blender. Puree until smooth.
Step 3: Serve in a chilled glass, garnished with a basil leaf.
Pomegranate Aloe Drink
What you need:

Turbinado Sugar, 2 teaspoons
Pomegranate Juice, 1 Cup
Lime, 1, fresh
Aloe Vera, 1 Tablespoon, Gel
What to do:
Step 1: Juice the lime.
Step 2: Combine the other ingredients, mixing until sugar is mostly
dissolved.
Step 3: Serve in a chilled glass with a slice of lime for garnish.
Waffles- Pumpkin spice, Topped with Nutty-Maple Syrup.
What you need:

Spelt Flour, 1 Cup
Himalayan Salt, pinch
Turbinado Sugar, 1 Tablespoon
Pumpkin, .5 cups, canned or pre-baked*
Ghee, .5 cups
Eggs, 3
Baking Powder, 1 Tablespoon
Almond Milk, 1 Cup
What goes into the topping:
Pecans, 1 Tablespoon
Maple Syrup, .25 cups
Himalayan salt, pinch
To prepare the waffle topping:

Step 1: Pour pecans into a pan set over high heat and toast them for two
minutes, stirring continually.
Step 2: Chop pecans into small pieces.
Step 3: In a small dish, mix maple syrup, chopped pecans, and pinch of
salt.
What to do:
Step 1: In a small pan, melt the ghee on a burner set to low heat. Set to the
side.
Step 2: In a medium mixing dish, combine baking powder, flour, sugar, and
salt.
Step 3: Using a small-sized mixing dish, beat the pumpkin, eggs, and ghee
with a whisk.
Step 4: Put the prepared batter in a pre-greased and pre-heated waffle
iron. Check the owner’s manual for recommended amounts, as every iron is
different.
Step 5: Remove cooked waffles from iron.
Step 6: Serve hot, topped with Nutty-Maple Syrup.
KAPHA BEVERAGES AND BREAKFAST
Refreshing Smoothie
What you need:

Watermelon Smoothie
Lime, 2 wedges, fresh
Cardamom, .125 teaspoons, ground
Fresh watermelon, 2 Cups, in cubes
What to do:
Step 1: Remove all seeds from the watermelon pieces.
Step 2: Place de-seeded watermelon into a blender. Squeeze the lime
wedges over the watermelon. Sprinkle cardamom over the top. Puree until
smooth.
Step 3: Serve in a chilled glass, with a lime slice garnish.
Immune Boosting Milk
What you need:

Turmeric, 0.25 teaspoons
Milk, 1 Cup
Honey, 1 teaspoon
Cinnamon, 0.25 teaspoons
Cardamom, 0.25 teaspoons
How to make this recipe:

Step 1: Place milk, cardamom, cinnamon, and turmeric in a small
saucepan. Stirring continually, heat it until it is boiling.
Step 2: As soon as the milk boils, take it off the burner. Stir while it cools
for a moment, and pour into a mug.
Step 3: Add honey, stir until well mixed, and enjoy your beverage.
Upgraded Grapefruit
What you need:

Honey, 1 teaspoon, raw
Grapefruit, 1, fresh
Ginger, .25 teaspoons, ground
Cardamom, .25 teaspoons, dried (optional)

Step 1: In a small bowl, mix honey, cardamom, and ginger.
Step 2: Slice your grapefruit’s top and bottom completely off.
Step 3: Stand your grapefruit up on one of these now flat sides, and,
starting at the top, slice between the rind and flesh, following the curve of
the fruit.
Step 4: Next, slice down the insides of the membranous partitions and take
the slice out. Repeat until all slices are free of the grapefruit.
Step 5: Place all grapefruit slices in the bowl that contains the honey and
spices. Enjoy your tasty breakfast.
CHAPTER 2: BAKED GOODS
VATA BAKED GOODS
Soda Bread
What you need:

Walnuts, .25 cups, chopped
Water, 1 Cup, hot
Sucanat, 2 Tablespoons
Spelt flour, 2 Cups
Himalayan salt, .5 teaspoons
Oat flour, 1.5 Cups
Baking soda, 1 teaspoon
Kefir milk, 1 Cup
Ghee, 2 Tablespoons
Fennel seeds, 2 teaspoons
Dates, 4, dried
Carrots, 3, grated
Baking Powder, 1 teaspoon
What to do:
Step 1: Soak chopped dates overnight in the one cup of hot water.
Step 2: Put your spelt flour, oat flour, sucanat, leavening agents, salt, and
fennel seeds into a medium-sized mixing dish. Mix them very well.
Step 3: Melt ghee in a small bowl in the microwave.
Step 4: In another medium bowl, place your kefir, nuts, grated carrots,
ghee, dates and accompanying water. Mix until everything is incorporated.
Step 5: Add the dairy-fruit-nut-mixture to your dry ingredient bowl.
Combine thoroughly. This should make a soda dough that is slightly stiff,
but also slightly on the sticky side of things. Add a bit more flour, if you
think it needs it.
Step 6: Using a greased knife or your hands, divide your dough into four or
five parts. Using your hands, make these bits of dough into circular loaves
approximately one inch high, and four or five inches across the middle.
Step 7: Gently put the formed loaves onto a baking sheet whose bottom is
covered with parchment paper. Be sure to leave at least two inches of space
between all loaves. It is possible to make one large loaf if you do not desire
to make separate batches of small ones.
Step 8: Bake in a pre-heated oven that is 375 degrees F for thirty to forty
minutes.
Step 9: Once removed from the oven, take them off the baking sheet and
place on a cooling rack. These breads can be stored in a clean towel if kept
in a dry place. However, they are best served warm with ghee.
Sesame Bread
What you need:

The sponge:
Yeast, 1 Tablespoon, Dry
Spelt Flour, 2 Cups
Honey, 1 Tablespoon, raw
Water, 1 Cup, warm (not hot)
The dough:
Sesame Seeds, 3 Cups
Himalayan Salt, 2 teaspoons
Spelt Flour, 4 Cups
Honey, 1 Tablespoons, raw
What to do:
The sponge:
Step 1: Dissolve the raw honey in warm water. Stir in yeast until it
dissolves also. To tell if your water is too hot, place a clean finger in the
water. If it is not too hot, you will be able to leave it there until the count of
ten without it becoming too uncomfortable. Set aside until the yeast begins
to bubble and froth, which will take approximately 20 minutes.
Step 2: Add the two cups of spelt flour and beat with a whisk or egg beater
for one hundred strokes. This is the sponge for your bread.
Step 3: Cover bowl and leave the dough to sit in a warm place for
approximately 40 minutes. It should double in size in this time.
Making the dough:

Step 1: Take your sponge and add the sesame, Himalayan salt, and two
cups of spelt flour to it. Mix well.
Step 2: Flour should be added to your dough until it begins drawing away
from the bowl’s sides, leaving them clean or stray dough or extra flour.
Step 3: Knead dough for ten minutes, always working in the same
direction. Sprinkle flour on the counter as needed to keep the dough from
sticking. Don’t cheat yourself and pull out early; the full ten minutes is vital
to making the dough reach its full potential.
Step 4: Place the dough in a clean and greased bowl. Place a clean towel
on top of your dish and leave it in a place that is warm. Wait to disturb it
for about forty minutes. By this time the recipe should be twice the original
size.
Step 5: When the dough is twice its original size, punch its puffy middle
straight down.
Step 6: Cover bowl and, once again, place in a warm place to let it rise for
an additional forty minutes. Check your dough at the forty minute mark. It
should be double in size again. If not, leave for twenty more minutes.
Step 7: After the dough has risen in the bowl a second time, punch it down
again.
Step 8: In a pre-greased muffin pan, put enough dough in each muffin cup
to fill it half full.
Step 9: Let it rise until doubled in size. This should only take around twenty
minutes this time. You can preheat the oven to 350 degrees while they are
rising.
Step 10: Place on the middle rack of an oven that has been preheated to
350 degrees F. Leave in the oven until they are golden brown,
approximately 20 minutes.
Berry Scones
What you need:

Blueberries, 2 Tablespoons, fresh
Mulberries, 2 Tablespoons, fresh
Coconut milk, 1 Cup, chilled
Ghee, 3.5 Tablespoons, chilled
Coconut blossom sugar, 6 Tablespoons
Baking Powder, 1 Tablespoon
Oat Flour, 1.33 Cups
Spelt flour, 2.25 cups
What to do:
Step 1: Get your food processor and pour the flours, salt, sugar, and baking
powder in. Mix until blended. This is usually accomplished in just a few
pulses.
Step 2: Add the chilled ghee and pulse off and on until the mixture has a
sandy texture with extremely fine crumbs.
Step 3: Very slowly, add the coconut milk, pouring a tiny bit, then pulsing,
then pouring some more. Do this until it begins to come together as a
dough.
Step 4: Pour the dough onto a work surface that is lightly coated with oat
or spelt flour. Gently fold and knead the fresh berries into the dough. Be
sure you are not squashing any of the fruit as you mix it all together.
Step 5: Flatten dough to an inch in height.
Step 6: Slice into wedge shapes. This makes approximately 8 scones.
Step 7: Place your wedges on a metal baking tray that is covered with
parchment paper. If you desire, brush a little coconut milk over the top of
each on and sprinkle it with some coconut blossom sugar.
Step 8: In an oven that has already bee warmed to 375 degrees, place the
tray on the middle rack. Bake until golden brown. This will take
approximately twenty to thirty minutes
PITTA BAKED GOODS
Chapati
What you need:

Sunflower oil, 2 teaspoons
Water, 1 Cup, warm
Flour, 1 Cup, pastry variety of whole-wheat
Spelt Flour, 1 Cup

Step 1: Place your flour, salt, and water in a large-sized mixing dish.
Combine until dough begins to form, then knead by hand, or with a dough
hook from a mixing machine.
Step 2: Pour in the sunflower oil and continue kneading. Add more flour if
you think the dough requires it. This dough should not be sticky and needs
to be workable, but soft.
Step 3: Using a greased knife or floured fingers, make twelve golf ball sized
balls of dough out of the original large clump.
Step 4: Dust your work surface with flour. Take a dough ball and press it
down gently in the middle of this floured area.
Step 5: Lightly powder your rolling pin, and, starting in the middle, begin to
flatten your chapatti. This works best if you roll few times, then flip, roll,
turn 90 degrees, roll, then flip again. Continue until your chapatti is thin
enough, but not so thin it will tear when picked up. Make sure your worked
dough is the same thickness all the way around and through.
Step 6: Place your flattened chapatti onto a pre-heated griddle or pan. Cast
iron or a good quality non-stick pan will work the very best. The pan
should be heated over medium-high and the dough left for thirty to sixty
seconds.
Step 7: Flip your chapati after the thirty to sixty seconds and flattened any
bubbles that threaten to rise with the back of a spatula.
Step 8: Turn and press down the chapatti repeatedly until it has become
lightly browned on each side.
Step 9: Remove and lightly coat with melted ghee. Store in foil or in a large
tortilla warming dish, however, they very best when eaten fresh off the
stovetop.
Walnut Bread
What you need:

Yeast, 1 package, dried
Xantham Gum, 1 teaspoon
Sorghum Flour, 2 Cups
Himalayan Salt, .5 teaspoons
Saffron, 6 strands
Turbinado Sugar,.33 cups
Potato Starch, 1 Cup
Millet, 1 Cup
Whole Organic Milk, .5 cups
Grass-fed Butter, .5 cups, unsalted
Water
What to do:
Step 1: Gently warm milk to just above room temperature. You can do this
using a small saucepan over low heat or a microwave.
Step 2: Combine warm milk, yeast, and sugar in a small bowl. Cover the
top of the bowl with a clean cloth and leave it be for fifteen minutes.
Step 3: Crush saffron threads with your fingers or with a mortar and
pestle. Place in a small dish and cover with a half inch of boiling water.
Set aside and let it be for five minutes.
Step 4: Place chopped walnuts in a small dish. Pour in enough boiling
water to cover them. Set them to the side and leave them be for now.
Step 5: Using one of your larger mixing containers, thoroughly mix the
flour, salt, starch, xantham gum, and millet.
Step 6: In the dry ingredients, make a divot. Stir in the butter, and the yeast
mixture. Make sure all ingredients are combined very well.
Step 7: Knead back and forth and side to side until the dough is workable,
soft, and no longer sticky. Once it has reached this point, roll it up into a
ball and set gently inside a pre-greased bowl. Place a clean towel over all
and leave it be. Check in two hours and make sure the spot is warm
enough. By this time the dough should have doubled in size. If not, leave
for thirty more minutes, and then check again.
Step 8: When your recipe has risen, its size should be doubled. Punch it
down and add the walnuts. Fold them in until distributed evenly throughout
the dough.
Step 9: Knead the dough for two to three minutes. Divide into two equal
sized lumps
Step 10: Flatten and roll the dough up jelly-roll style. Place in pre-greased
bread pans. Cover the bread pans with clean towels. Leave them be and
wait for your recipe to rise to twice the size it was when you first placed it
into the pans. This should be about two hours.
Step 11: Bake until golden brown, in an oven that has been pre-heated to
400 degrees. This should take approximately twenty to twenty-five minutes.
Banana Bread
What you need:

Cinnamon, 1 teaspoon
Vanilla, 1 teaspoon
Baking Powder, 1 teaspoon
Ripe bananas, 3, mashed
Nutmeg, .5 teaspoons, ground
Eggs, 2, large
Honey, .5 cups, raw
Baking Soda, 1 teaspoon
Sunflower oil, 4 Tablespoons
Cloves, .5 teaspoons, ground
Butter (unsalted), 4 Tablespoons, softened
Whole wheat, .5 cups, pastry flour
Oat flour, .5 cups
Spelt flour, 1 Cup
What to do:
Step 1: Beat the butter, raw honey, and oil. Continue to whip until it is
fluffy.
Step 2: While still beating the honey mixture, add the eggs. Make sure to
add them one at a time, incorporating the first completely before cracking
the other in.
Step 3: Add vanilla and nuts and stir well.
Step 4: In a separate medium-sized mixing bowl, stir the spelt, wheat, and
oat flour. Add the spices, and leavening agents, combining well.
Step 5: Pour the dry ingredients into the wet batter and incorporate all
elements fully.
Step 6: Fold in mashed banana. Do not over-mix the batter.
Step 7: Pour batter into a pre-greased bread pan or pre-greased muffin
tray.
Step 8: Place on the middle rack of a 350-degree pre-heated oven. Cook
until a toothpick can be poked down in the middle and pulled back out with
no dough clinging to it. This takes approximately 30 minutes.
Step 9: When the bread has completely baked, let it cool for five to ten
minutes in the pan before removing it to the cooling rack. Best served
warm.
KAPHA BAKED GOODS
Teff Bread
What you need:

Butter, 1 Tablespoon
Baking powder, 1.5 teaspoons
Coconut oil, 2 Tablespoons
Egg, 1
Herbs, 1 teaspoon, options are endless – experiment
Apple Cider Vinegar, 1 teaspoon (optional)
Teff flour, .25 cups

Step 1: Place vinegar, oil, egg, salt, flour, and baking powder in a medium-
sized mixing dish, and combine thoroughly.
Step 2: Let batter sit for 2 minutes.
Step 3: Put the Tablespoon of butter into a pan that has been preheated over
a medium-high burner. Let it melt.
Step 4: Scrape dough into the frying pan and leave it until it has visibly
risen slightly. This will take approximately two to three minutes. When it
reaches this point, flip the bread over.
Step 5: Cook bread on this side for two to three minutes also.
Step 6: Remove pan with bread from the heat. Slice into wedges and serve
stuffed, or with dip.
Tea Cakes – Made with Buckwheat, Raspberry, and Orange
What you need:

Yogurt, .25 cups, plain
Vanilla, 1 teaspoon, extract
Turbinado Sugar, .33 cups
Raspberries, .5 cups, fresh
Orange zest, 1 teaspoon, fresh
Eggs, 3
Coconut Oil or Grass-fed butter, .25 cups
Buckwheat flour, 1Cup
What to do:
Step 1: Make sure your oven is set to 350 degrees Fahrenheit.
Step 2: Liberally grease an 8x8 baking pan.
Step 3: Using your microwave, melt your butter or coconut oil in a small
bowl or dish.
Step 4: Beat eggs with an electric mixer, or with a vigorous arm and whisk.
Add the sugar to the eggs in small amounts, whisking continually. Continue
whisking until the eggs are frothed.
Step 5: Beat the yogurt and vanilla extract into the egg mixture. Be sure to
combine completely.
Step 6: Very slowly add the melted oil or butter and continue to whisk until
all is combined.
Step 7: Add the flour in small amounts, carefully mixing until it makes a
smooth, pourable batter.
Step 8: Add the zest of the orange and the fresh raspberries to the mixture.
Step 8: Empty mixing bowl into the pre-greased pan.
Step 9: Bake in the oven until the center is barely set, which will be
approximately thirty minutes.
Step 10: Cool the treat for thirty minutes and slice into squares to eat
warm. Or, alternatively, let cool completely and eat at room temperature.
Almond-Quinoa Bread
What you need:

Apple Cider Vinegar, 1 Tablespoon
Coconut oil, 1 Tablespoon
Eggs, 5, large
Maple Syrup, 1 Tablespoon
Backing soda, .5 teaspoons
Coconut flour, 2 teaspoons
Arrowroot powder, 2 Tablespoons
Flaxseed meal, .25 cups
Quinoa flour, .5 cups
Almond flour, 1.5 cups
What to do:
Step 1: In a food processor, mix the almond flour, arrowroot powder, quinoa
flour, coconut flour, salt and baking soda. Use the pulse setting for best
results.
Step 2: Add the five eggs, coconut oil, maple syrup, and vinegar. Blend
using the pulse setting until completely mixed.
Step 3: When the batter is completely mixed, pour it into a pan lined with
parchment paper.
Step 4: Place on the middle rack of an oven that has been pre-heated to 350
degrees. Look for a golden brown top and a clean toothpick from the
middle to tell if it is done. This takes about twenty-five to thirty-five minutes.
Step 5: When the loaf is sufficiently baked, remove from the oven, but do not
remove the bread from the pan. Let the loaf cool for at least one hour
before trying to place on a cooling rack to finish cooling. Bread should be
completely cool before slicing.
CHAPTER 3: SOUPS
VATA SOUPS
Light Cabbage Soup
What you need:

Yellow onion, .25, chopped
Parsley, .25 cups, fresh
Garlic, 1 clove, minced
Curry powder, .25 teaspoons
Celery, .25 cups
Cabbage, 4 Cups, cooked
Black pepper, to taste
What to do:
Step 1: Place all ingredients together in on big pot.
Step 2: Pour in enough water to cover all ingredients. Give one good quick
stir.
Step 3: Place the pot over high heat until it boils. Once boiling, reduce
heat to low. Cover and continue simmering the soup.
Step 4: Simmer soup for at least forty-five minutes. The vegetables should
be tender.
Carrot Soup
What you need:
Olive oil, 2 teaspoons
Ginger, 1teaspoon, freshly grated
Celery, 2 Tablespoons, roughly chopped
Carrots, 2, roughly chopped
Black pepper, .25 teaspoons

Step 1: Place chopped carrots, chopped celery, and ginger into a high
powered blender. Puree until silky smooth.
Step 2: Pour pureed mixture into a medium pot. Add the pepper, salt, and
oil. Bring to a boil for ten to fifteen minutes.
Chicken Rice Soup
What you need:

Yellow Onion, .5 cups, chopped
Water, 16 Cups, filtered
Chicken meat, .25 pounds, chopped
Celery, .5 cups, chopped
Carrots, 4, chopped
Black pepper, 1 teaspoon
Basmati rice, 1 Cup
Ginger, pinch
Cumin, pinch

Step 1: Place every single ingredient into a stock pot of other pot of large
size.
Step 2: Bring this to a boil, using a burner set to high, and stirring now and
again.
Step 3: Once the pot boils, turn your heat down until the pot is simmering.
Simmer for one hour.
Step 4: Serve hot and enjoy!
Potato Fennel Soup
What you need:

Water, 6 Cups
Red pepper, .25 teaspoons, flakes
Potatoes, 4, peeled and chopped
Leeks, 1 Cup, chopped
Fennel seeds, 1 Tablespoon
Black Pepper, 1 teaspoon
What to do:
Step 1: In a medium-sized pot, dump the four cups of water. Add the
chopped potatoes and boil for ten minutes.
Step 2: After the potatoes are done boiling, take the potatoes out of the
boiling water and place them in two cups of cool water. Keep the hot water
in the pot.
Step 3: Strain potatoes out of cool water and place in blender. Blend until
smooth.
Step 4: Return the now pureed potatoes to the pot of hot water and bring
them back up to a boil.
Step 5: When water is boiling add the leeks, fennel, peppers, salt, and oil.
Stir well and turn heat to low.
Step 6: Simmer for at least twenty minutes and serve hot.
PITTA SOUPS
Mint Beet Soup
What you need:

Water, .5 cups, filtered
Mint, .25 cups, fresh, pureed
Ginger, 1 teaspoon, freshly grated
Ghee, 2 Tablespoons
Beets, 1 Cup, roughly chopped
What to do:
Step 1: Puree the beets, water, pepper, salt, and ginger, using your food
processor or blender.
Step 2: Pour into a medium-sized sauce pan. Add and stir in the ghee.
Step 3: Frequently stirring, heat to boiling. Continue to cook at a simmer,
turning the heat to low. Cook until thick, stirring now and then to prevent
burning.
Step 4: Add pureed mint leaves to soup ten minutes before taking it off the
burner.
Cream of Mushroom and Asparagus

What you need:
Yellow onion, .25 cups, chopped
Thyme, 2 teaspoons, fresh
Mushrooms, .5 cups, crimini, and button, thinly sliced
Butter, 2 Tablespoons, unsalted
Black Pepper, .25 teaspoons
Asparagus, 2 Cups
Blanched almonds, 1 Cup
What to do:
Step 1: Heat one Tablespoon of the unsalted butter, saute the asparagus,
chopped onion, and minced garlic. Once done, remove from pan and set
aside for the moment.
Step 2: Spread the thinly sliced mushrooms in the bottom of the pan with the
other Tablespoon of butter. Make sure they are not touching. Mushrooms
too close together steam each other with the escaping water vapor instead
of sautéing.
Step 3: In a blender or food processor, place salt, asparagus, pepper,
onions, garlic, thyme and blanched almonds. Add a cup of water and
puree. Add small amounts of water as needed to ensure smooth blending.
Keep in mind the nuts will blend better in a thicker base liquid, and you can
add more water once it’s all in the pot.
Step 4: Once your soup is properly blended, pour into a medium-sized pot.
Pour in enough water to make it the consistency you desire. Simmer for
twenty minutes.
Cold Cucumber Lime Soup
What goes into the soup:

Sunflower oil, 1 Tablespoon
Lime, .5, juiced
Cucumber, 2 Cups, finely diced
Cilantro, 2 Cups, fresh, chopped
What to do:
Step 1: Blend cilantro and ginger in a blender or food processor. Strain out
any chunks.
Step 2: Add the finely diced cucumber to the cilantro and stir well.
Step 3: Mix in well the lime juice, salt, and oil.
Step 4: Serve garnished with coconut shavings, bean sprouts, or mint
leaves.
KAPHA SOUPS
Turmeric Vegetable Soup
What goes into this soup:

Water, enough to cover ingredients, filtered
Zucchini, 1, chopped
Yellow onion, .5 cups, chopped
Sucanat, 1 Tablespoon
Turmeric, 1 teaspoon
Potatoes, 2, peeled and diced
Mustard seed, 1.5 teaspoons, ground
Mung beans, .5 cups
Himalayan salt, 1 teaspoon
Lime, 1, juiced
Ginger, 1 Tablespoon, freshly grated
Fennel seeds, 1 tsp, ground with mortar and pestle
Coriander seeds, 1 teaspoon, ground with mortar and pestle
Cilantro, .25 cups, fresh
Carrots, 1, chopped
Cumin, 1 Tablespoon, ground
Step 1: Grind fennel and coriander with mortar and pestle. Add the other
spices and drip some water into the spices. This water will become
absorbed by the ground spices and create a paste. Leave the paste to sit
alone for at least 5 minutes.
Step 2: Using a small-sized pan, place in it one Tablespoon of the sunflower
oil. When hot, add your spices that are now in paste form. Sauté for thirty
seconds. Make sure you do not let the spices brown or they will lose their
flavor. Turn the burner off and set them to the side.
Step 3: In a large pot, heat the other one Tablespoon of sunflower oil. Add
the chopped yellow onion and sauté until they are clear.
Step 4: Once the onion has become transparent, add the garlic. Fry the
garlic for thirty seconds, stirring to prevent any burning.
Step 5: Now add the spices from the small pan to the big pot and stir well.
Step 6: Add the zucchini, carrots, lime juice, beans, ginger, potatoes, and
sucanat. Cover with water.
Step 7: Place the pot full of goodness over high heat until it boils. Once
the soup boils, cover it with a lid, and turn the heat to low. Let the soup
simmer into the vegetables are tender, which will take about one hour.
Step 8: Serve in a warmed bowl with cilantro, lime, and coconut.
Barley Merlot Soup
What you need:

Yellow Onion, .25 cups, chopped
Rosemary, 2 teaspoons, dried
Merlot, 1 Cup
Coriander seeds, 1 teaspoon, freshly ground
Ghee, 2 Tablespoons
Garlic, 1 Clove, minced
Mushrooms, 1 Cup, Crimini and Button, sliced
Barley, 1.5 cups, coarsely ground or whole

Step 1: Heat one Tablespoon of ghee in a small pan. When hot, saute
barley in the ghee until it starts to smell nutty or roasted.
Step 2: Boil 6 cups of water. Add the ghee and barley.
Step 3: Add salt to boiling water and stir now and again, cooking until the
barley is all soft.
Step 4: Take your ground coriander and sauté it in the other Tablespoon of
ghee.
Step 5: Add the sliced crimini and button mushrooms and the chopped
onion to the ghee. Sauté until browned.
Step 6: When the onions and mushrooms have browned, add to them the
garlic and rosemary.
Step 7: Once the barley is sufficiently softened, add the coriander-
mushroom-onion-mixture to the water. Stir together.
Step 8: Once everything is well mixed, turn off the burner and remove the
pot from the heat.
Step 9: Directly before serving this soup, add the wine and stir well.
Fennel Corn Soup

What you need:
Fennel seeds, .5 teaspoons, ground with mortar and pestle
Water, 4 Cups, filtered
Corn meal, 1 Cup, yellow

Step 1: Using a medium-sized pot, mix the cornmeal and water. Using a
burner set to high, bring to a boil. Once the corn meal water is boiling,
turn the heat to low and continue to simmer it
Step 2: Add the salt, ground fennel, and oil to the soup and stir until well
mixed.
Step 3: Simmer for twenty more minutes. Serve hot with a corn and parsley
garnish.
CHAPTER 4: STEWS AND KITCHARIS
VATA STEWS AND KITCHARIS
Pomegranate Stew
What you need:

Yellow onion, 1Cup
Walnuts, 1.5 cups, toasted
Turmeric, .5 teaspoons
Pomegranate juice, 1 Cup
Maple Syrup, 1 Tablespoon
Ghee, 2 Tablespoons
Cinnamon, .25 teaspoons, ground
Chicken, 2 pounds, breasts and thighs
Chicken Broth, 1-3 Cups
What to do:
Step 1: Place pomegranate juice in a small-sized saucepan and heat to
boiling, stirring frequently. Set burner to low simmering for thirty minutes.
Set to the side.
Step 2: Take your toasted walnuts and chop them into very fine pieces using
a food processor.
Step 3: Using your dutch oven, heat one Tablespoon of the ghee over a
medium-high burner. Sauté chicken in the ghee, sprinkle lightly with salt.
When chicken is cooked through, take it out of the pan.
Step 4: Place onions and another Tablespoon of ghee into the already hot
dutch oven. Reduce heat to medium.
Step 5: When the onions are transparent, put the chicken back to the pot.
Add enough broth to give it your desired consistency.
Step 6: Heat to boiling. Then, turn heat to low and simmer. Thoroughly mix
in the processed walnuts, syrup, pomegranate, cinnamon, pepper, turmeric,
and salt.
Step7: Simmer thirty to forty minutes.
Kombu Kitchari
What you need:

Kombu, 1 stick
Turmeric, .5 teaspoons,
Hing, .25 teaspoons
Cumin seeds, 1 teaspoon
Ghee, 3 Tablespoons
Water, 4 Cups
Black mustard seeds, 1 teaspoon
Mung beans, .5 cups
Basmati rice, 1 Cup
What to do:
Step 1: Rinse rice and beans, and soak overnight. Drain.
Step 2: Heat the ghee in a medium-sized saucepan. Saute mustard, cumin,
ginger, and pepper for a couple of minutes.
Step 3: Add your four cups of water to this mixture and turn heat to high.
Stir occasionally.
Step 4: Once your kitchari is boiling, add the kombu stick, salt, turmeric,
and hing. Stir well and set burner to low.
Step 5: Cover, simmering it for thirty to forty minutes, or until everything in
your meal is tender. Pay attention, as you may need to add more small
amounts of water to prevent burning.
Step 6: Serve hot, garnished with cilantro.
Chili – Lentil and Rice
What you need:

Black pepper, pinch
Mustard, 0.125 teaspoons, dried
Paprika, .5 teaspoons
Cumin, .5 teaspoons
Chili powder, .75 teaspoons
Honey, .5 teaspoons, raw
Sweet Red Pepper, .25, diced
Carrot, 1, diced
Celery, 1 stalk, diced
Ghee, 1 Tablespoon
Bragg Liquid Aminos, 1 Tablespoon
Bay leaf, 1, dried
Vegetable or bone broth, 2.5 cups
Brown rice, .5 cups, raw
Green or brown lentils, .5 cups, raw dried
What to do:
Step 1: Rinse rice and lentils. Set aside.
Step 2: Heat ghee in a medium-sized pot. In the heated ghee, sauté all the
vegetables until they are tender.
Step 3: Once the veggies are tender, add the rice, lentils, Braggs, and bay
leaf. Sauté for another minute or two.
Step 4: Add broth the pot and stir so everything is well incorporated. Bring
to a boil.
Step 5: Once boiling, reduce heat and continue to simmer the chili until the
rice and lentils are soft and tender.
Step 6: Serve with sour cream and cheese.
PITTA STEWS AND KITCHARIS
Coconut and Cilantro Kitchari
What you need:

Water, 6 Cups
Mung beans, .5 cups, split and dried
Ginger, 2 teaspoons, freshly ground
Ghee, 2 Tablespoons
Coconut flakes, .33 cups
Cilantro, .33 cups, fresh
Basmati rice, 1 Cup
What to do:
Step 1: Rinse beans and rice. Place mung beans and rice in water to soak
for a few hours.
Step 2: Drain beans and rice.
Step 3: In a food processor of blender, puree ginger, coconut, half a cup of
water, and the cilantro.
Step 4: Heat ghee in a medium-sized pot and stir in the pureed coconut
mixture, the turmeric, and the salt. Bring to a boil, stirring often.
Step 5: Add the six cups of water. Stir. Also, add and combine the rice, and
the mung beans.
Step 6: Bring this all to a boil once more and cook for five minutes. Lower
burner heat, and cover your kitchari.
Step 7: Simmer for twenty to thirty minutes, or until everything is tender.
Vegetable Stew
What you need:

Black Pepper, tiny pinch
Water, 7 Cups
Carrots, 3, diced
Broccoli, 1 small head, chopped
Celery, 5 stalks, diced
New potatoes, 6 small, quartered
Corn, 2 ears, fresh
Coriander seeds, .5 teaspoons, freshly ground
Fennel seeds, .25 teaspoons, freshly ground
Extra virgin olive oil, 1 Tablespoon
Cumin, .25 teaspoons, ground
Turmeric, .5 teaspoons, ground
Ghee, 1 Tablespoon
Anise seeds, .5 teaspoons
What to do:
Step 1: Heat ghee and oil in a medium-sized pot. Use high heat and pour in
the anise. As soon as the anise starts popping, take it off the heat and stir in
remaining spices.
Step 2: Slice corn from the cob.
Step 3: Add all vegetables to the pot. Place over high heat once more, and
add the seven cups of water.
Step 4: Bring the pot to a rolling boil, lower heat to medium/medium-high
and cover.
Step 5: Boil stew for twenty to twenty-five minutes, until the veggies are all
tender.
Turmeric Mung Bean Stew
What you need:

Kale, 1 head, diced
Lemons, 2, juiced
Turmeric, 1.5 teaspoons
Cumin, 1 teaspoon, ground
Water, 6 Cups
Coriander, 1 teaspoon, ground
Mung beans, 1 cup
Celery, 4 stalks, diced
Carrots, 4, peeled and diced
Ghee, 1 Tablespoon
What to do:
Step 1: Soak mung beans overnight and drain.
Step 2: Place ghee in a large-sized stock pot and heat using medium heat.
Step 3: Sauté spices until they release their fragrant aromas.
Step 4: Add beans, carrot, and celery to the hot ghee and sauté celery is
tender.
Step 5: Add the six cups of water and lemon juice. Bring to a boil.
Step 6: When the stew boils, reduce heat so it just simmers and cover.
Step 7: Cook until vegetables and beans are soft and tender. This takes
approximately twenty to thirty minutes.
Step 8: Add kale. Simmer until wilted, approximately one to two minutes.
Step 9: Serve hot, garnished with fresh parsley and cilantro.
KAPHA STEWS AND KITCHARIS
Mung Bean Kitchari
What you need:

Water, 4 Cups, plus more for soaking and boiling beans
Mung beans, .5 cups, split beans
Ghee, 2 Tablespoons
Cloves, .25 teaspoons, ground
Cinnamon, .25 teaspoons, ground
Bay leaves, 4, dried
Basmati rice, 1 Cup
What to do:
Step 1: Soak beans overnight and then drain.
Step 2: Soak rice for a couple hours and drain.
Step2: Place mung beans and rice into a pot with six cups of water. Add the
bay leaves. Put the pot on the burner and turn heat on high. When beans
and water begin to boil, skim any foam off the top with a spoon and
discard. Boil for three to five minutes.
Step 3: Strain the beans and rice out of the water and return them to the
pot. Add four cups of clean water.
Step 4: Simmer beans for one to three hours, or until they disintegrate into
the water with the rice.
Step 5: Mix all spices with a small amount of water and let rest for five
minutes.
Step 6: Heat ghee in a large non-stick pan and sauté spice paste until they
begin to be aromatic.
Step 7: Pour a quarter of a cup of water into the pan, stir to make sure all
flavors are incorporated and add the mung beans and rice.
Step 8: Simmer for twenty to thirty minutes, and serve hot.
Red Cabbage Stew
What you need:

Yellow onion, .25 cups, finely chopped
Olive oil, 2 Tablespoons
Brown Sugar, 2 Tablespoons
Red Cabbage, 4 Cups
Apple Cider Vinegar, .25 cups
What to do:
Step 1: Slice the head of a red cabbage down the middle. Slice both halves
into thin slices, resulting in small shreds of cabbage.
Step 2: Put sliced cabbage into a large-sized pot with enough water to
cover it. Heat to boiling. Lowering the heat, continue simmering.
Step 3: In a saucepan (small-sized), sauté the onion in the olive oil until the
onion is soft and clear. When the onion is translucent, add the vinegar and
stir.
Step 4: Add the onion and vinegar to the simmering cabbage pot. Stir until
well combined.
Step 5: Add the brown sugar, salt, and pepper. Continue simmering, with
the pot covered, until everything is tender. Serve hot.
Veggie Stew
What you need:

Cayenne pepper, pinch
Black pepper, pinch
Ginger, 2 teaspoons, freshly grated
Fennel seeds, 1 teaspoon, ground
Coriander seeds, .5 teaspoons, ground
Basil, .5 teaspoons, dried
Apple Cider Vinegar, 2 Tablespoons
Sesame oil, 2 Tablespoons
Beet, 1, peeled and diced
Parsley, .25 cups, fresh chopped
Carrots, 2, chopped
Rutabaga, 1, peeled and chopped
Parsnip, 1, sliced
Onion, 1, chopped
Sweet potato, 2, chopped
Butternut squash, 1, peeled and cubed
Chicken breast, 1 pound, cubed
Bone or chicken broth, 3 Quarts
What to do:
Step 1: Place vegetables and chicken into your crock pot.
Step 2: Pour in broth. Vegetables should be covered and liquid a couple
inches below the lip of the container.
Step 3: Stir in all spices.
Step 4: Add and combine the oil.
Step 5: Place lid upon the crockpot and turn the heat to the low setting. Be
sure it is on low and not just warm.
Step 6: Leave for eight to ten hours.
Step 7: When stew is done, add vinegar, pepper, and salt according to
preference. Serve hot.
CHAPTER 5: VEGETABLES, GRAINS, AND
LEGUMES
VATA VEGETABLES, GRAINS, AND LEGUMES
Coconut Rice
What you need:

Water, 3 Cups
Coconut flakes, .5 cups
Basmati Rice,1 Cup
What to do:
Step 1: Boil water in a medium-sized saucepan.
Step 2: Toast half of the coconut flakes (.25 cups) and set aside.
Step 2: Stir rice, half of the coconut flakes (.25 cups), salt, and oil into the
boiling water. Bring water to boiling once more.
Step 3: When water has returned to boiling, Lower heat and cover. Simmer
until rice is tender.
Step 4: Serve hot and garnished with toasted flakes of coconut.
Roasted Sweet Potato with Kale

What you need:
Sweet Potato, 2 Cups
Ghee, 1 Tablespoon
Kale, .5 pounds, chopped
Ginger, 1.5 teaspoons, freshly grated
Water, for boiling
What to do:
Step 1: Place Kale in boiling water and cook until it has turned a beautiful
and bright hue of green. Strain.
Step 2: In an additional pot, dump in the sweet potatoes and salt. Water
should be added until it covers it all. Heat to boiling and continue boiling
until the sweet potatoes are soft when pricked with a fork.
Step 3: When potatoes are done, strain out of the water and set aside.
Step 4: Heat ghee in a medium-sized pan using a burner set to medium-
high. Wait until your ghee is hot, and then incorporate the ginger. Sauté
for thirty seconds.
Step 5: Add potatoes and kale to the hot ginger ghee and mix together
carefully, as you do not want to break apart the tender potatoes.
Step 6: Serve hot.
Squash Tahini Salad
What you need:

Tahini, 3 Tablespoon
Red onion, 3 Tablespoon, raw and diced
Parsley, .25 cups, fresh, chopped
Olive Oil, .25 cups
Lemon, 1, juiced
Garlic, 2 cloves, minced
Chickpeas, 1 Cup canned
Butternut squash, 3 Cups, peeled, de-pulped, and chopped
What to do:
Step 1: Drain the chickpeas, saving two Tablespoons of the bean juice.
Step 2: Thoroughly combine one clove of the garlic with two Tablespoons of
olive oil, and half the salt(.25 teaspoons). Add the squash, and stir again.
Step 3: On a baking sheet that has sides, line the bottom with parchment
paper. Pour the seasoned squash onto the pan and roast in a hot oven for
at least fifteen minutes, stirring the squash and rotating the pan half way
through. Remove when the squash is tender and soft.
Step 4: While your squash is cooking, you can place the tahini, remaining
garlic clove, the lemon juice, olive oil (two Tablespoons), the bean juice
that you saved, and .25 teaspoons of salt in a blender. Puree thoroughly
and pour into a dish.
Step 5: Rinse the diced onion and dry.
Step 6: Mix onion and parsley with the tahini.
Step 7: Stir the roasted squash into the prepared tahini and serve right
away.
PITTA VEGETABLES, GRAINS, AND LEGUMES
Stir Fry with Rice
What you need:

Mint leaves, 1 Tablespoon, finely chopped
Coriander seeds, .25 teaspoons, ground
Fennel seeds, .25 teaspoons, ground
Carrot, 1, peeled and grated
Zucchini, 1, peeled and grated
Cabbage, 1.5 Cups, shredded
Water, 2 Cups
Basmati rice, 1 Cup
What to do:
Step 1: Rinse the rice.
Step 2: In a frying pan or small wok, heat one tablespoon of the oil. When
heated, add rice with a pinch of salt and sauté until clear.
Step 3: Pour water over the now translucent rice and simmer until the rice
has soaked up all the water. This will be about fifteen minutes.
Step 4: In a separate pan, heat the remaining four Tablespoons of oil.
When hot, stir in all the seasonings and sauté until they release their
delicious aroma.
Step 5: To the spice pan, dump in the grated carrot and zucchini and
shredded cabbage. Stir frequently and cook for ten minutes.
Step 6: Combine vegetable and rice. Season to taste, serve hot, and enjoy.
Carrot Salad
What you need:

Raisin, .25 cups
Orange blossom water, .5 teaspoons
Grapefruit, .5 cups, cut in chunks
Carrots, 4, grated
What to do:
Step 1: Mix all ingredients in a medium sized mixing bowl. Add a small
amount of your desired juice if the mixture is too dry.
Quinoa Cucumber Salad
What you need:

Water, 1 Cup
Himalayan salt, dash
Quinoa, .5 cups, pre-cooked
Lime zest, .5 teaspoons
Lime, .5, juiced
Kale, .25 pounds, chopped
Cucumber, .5 cups, peeled and diced
What to do:
Step 1: Make sure your quinoa is chilled or room-temperature.
Step 2: Steam your chopped kale for approximately ten minutes and then
take it off the heat.
Step 3: Mix diced cucumber with the steamed kale. Add the lime zest and
just.
Step 4: Gently and carefully mix all ingredients together. Serve chilled or at
room-temperature.
KAPHA VEGETABLES, GRAINS, AND LEGUMES
Cinnamon Lentils and Rice
What you need:

Yellow onion, .25 cups, diced
Walnuts, for garnish
Parsley, for garnish
Lemon, .25, juiced
Brown lentils, .25 cups
Basmati rice, 1 Cup
Cinnamon, .25 teaspoon, ground
Water, 2 Cups
What to do:
Step 1: Place the lentils in a small saucepan and boil until they become
tender and start to soften up.
Step 2: Using your wok, in preparation for sautéing, heat olive oil. Add the
onion to the oil and sauté three or four minutes.
Step 3: Add garlic and sauté for thirty seconds.
Step 4: Add rice and sauté until it begins to turn brown.
Step 5: Strain the lentils and add to the onion, rice, and garlic. Combine
thoroughly.
Step 6: Fully incorporate the lemon juice, salt, cumin, cinnamon, and black
pepper. Add your water and heat to boiling.
Step 7: Once it boils, turn heat down and let the mixture simmer until rice is
done. Serve hot garnished with walnuts and parsley.
Cilantro and Coriander Corn
What you need:

Lime, .5, juiced
Corn cobs, 4, shucked and de-silked
Coriander seeds, 1 Tablespoon, ground with coffee grinder or mortar
Cilantro, .25 cups, fresh, chopped
Ghee, .25 cups
What to do:
Step 1: Place corn in boiling water and leave for ten minutes.
Step 2: Mix cilantro, coriander, and salt into the ghee.
Step 3: Baste corn while still piping hot and serve immediately.
Tomato Fava Bean Salad

What you need:
Tomatoes, 2, chopped
Tahini, 1 Tablespoon
Red onion, .5 cups, diced
Parsley, .25 cups, fresh, chopped
Lemon, 1, juiced
Fava beans, 1 Cup, dried
Cumin, 2 teaspoons, ground
Chickpeas, 1 Cup
Water, 4 Cups
What to do:
Step 1: Place chopped tomatoes into a saucepan and heat to boiling. Boil,
stirring often, until they are reduced to a thick sauce.
Step 2: Using your frying pan on a burner set to medium-high, heat one
Tablespoon of the olive oil. Stir in the onion and sauté until clear. This
takes approximately five minutes.
Step 3: Add the minced garlic and sauté for another thirty seconds.
Step 4: Add fava beans and salt to the onion and garlic. Stir well and sauté
for a few seconds. Pour four cups of water over everything, give one good
stir, and turn the burner down to simmer it for three hours. Beans should
have no chalky center.
Step 5: Once beans are done, strain them from the liquid and boil down
until only 1 cup of the water remains.
Step 6: Pour fava bean back into the pot. Add the tomato sauce, tahini,
lemon juice, and cumin. Simmer for five minutes.
Step 7: Puree the entire dish, using your blender or food processor. Serve
warm or chilled with parsley, onion, or oil as a garnish.
CHAPTER 6: MAIN DISHES
VATA MAIN DISHES
Asparagus Tofu
What you need:

Tofu, 2 Cups
Parsnip, .5 cups, diced
Coriander seeds, .5 teaspoons
Ghee, 1 teaspoon
Asparagus, 1 Cup, chopped

Step 1: Cover and steam parsnip in a quarter of a cup of water until it is
tender.
Step 2: Mash tofu with the back of a fork.
Step 3: Heat ghee in a medium-sized skillet with a burner set to medium
heat. Place both the asparagus and tofu into the hot ghee and sauté until
soft.
Step 4: Stir in turmeric, salt, and coriander. Cook an additional fifteen
seconds.
Step 5: Add parsnip in its steaming water and stir well.
Step 6: Serve immediately.
Chipotle Butternut Squash
What you need:

Ghee, 2 Tablespoons
Turbinado sugar, 1 teaspoon
Cumin, dash, ground
Chipotle chili powder, .25 teaspoons
Butternut squash, 4 Cups, peeled and chopped
Water, 2 Cups
What to do:
Step 1: In a medium saucepan, heat the ghee. When hot, sauté the diced
onion until it is soft and clear.
Step 2: When onions are done, add the minced garlic to the ghee. Sauté for
thirty seconds.
Step 3: When the garlic is done sautéing, pour two cups of water into the
pan. Also add the pepper, salt, chipotle, cumin, squash and sugar.
Combine all ingredients well.
Step 4: Bring all of this up to a boil, and cover the pot, allowing the squash
to steam until soft and tender when pricked with a fork.
Step 5: When the squash is done, take it off the heat and pour the liquid out
of the pan. Using a small saucepan, heat the sauce to boiling. Turn the heat
down, and simmer until only a quarter of a cup remains.
Step 6: Pour the now reduced liquid back into the squash and mix well.
Chicken Breasts with Lemongrass
What you need:

Black pepper, dash
Red pepper flakes, 0.125
Ginger, .5 teaspoons, freshly grated
Lime, .25, juiced
Lemongrass, 1 teaspoon, minced
Chicken breasts, 2, boneless

Step 1: Clean up the chicken breasts by drying and clipping any extra
gristle or fat.
Step 2: Using a mortar pestle thoroughly grind the lemongrass, ginger, red
pepper flakes, salt, black pepper, and garlic to make a paste. Add lime
juice the thin it a bit and mix well.
Step 3: Score the chicken horizontally three times on each breast.
Step 4: Scrub breasts with paste, wrap in plastic wrap, and set aside. Let
marinate for at least thirty minutes.
Step 5: When the chicken has fully marinated, baste with olive oil.
Step 6: Place chicken in an oven that you have previously heated to 400
degrees. Bake until golden brown which will be approximately 30 minutes.
Step 7: Serve hot with rice.
PITTA MAIN DISHES
Potato Latkes
What you need:

Sunflower oil, .25 cups
Spelt flour, 2 Tablespoons
Shallots, .25 cups, chopped
Potatoes, 4, peeled and grated
Eggs, 2, beaten
What to do:
Step 1: When you grate your potatoes, place in sieve and let any excess
liquid drain. Leave for at least fifteen minutes. Discard potato liquid.
Step 2: Put potatoes in a mixing dish, and dump in your shallots, eggs,
flour, and spices. Combine thoroughly.
Step 3: Pour enough oil to cover your pan to a quarter of an inch depth.
Heat over medium-high heat.
Step 4: Scoop a few spoonfuls of your potato stuff into the hot oil. Aim to
make latkes that are three to four inches across.
Step 5: Fry your latkes cakes for three to four minutes on each side; they
should be golden brown and have crisp edges.
Step 6: Serve with applesauce and garnished with chives.
Shrimp Masala
What you need:

Lemon, .5, juiced
Turmeric, 1 teaspoon, powder
Chili powder, 2 teaspoons
Green chilies, 2, chopped
Curry leaves, 15-20,
Shrimp, 20, cleaned and de-veined
What to do:
Step 1: Mix the lemon juice, salt, garlic, ginger, turmeric, and chili powder
in a Ziploc bag. Add shrimp and mix well.
Step 2: Let shrimp sit in the marinade for at least two hours.
Step 3: In a wok, heat your oil using a hot burner.
Step 4: When the oil is hot, stir in the green chilies and curry leaves.
Step 5: Add the marinated shrimp and stir thoroughly.
Step 6: Keep cooking until it begins to dry out and the shrimp are done and
coated in the sauce.
Step 7: Serve hot over rice.
Glazed Salmon
What you need:

Salmon fillets, 2 pounds
Dijon mustard, 1 Tablespoon
Honey, 2 teaspoons
Brown Sugar, 1 Tablespoon
What to do:
Step 1: Thoroughly combine the mustard, sunflower oil, salt, ginger, and
pepper.
Step 2: Pour the mustard mixture into a small-sized frying pan. Add the
brown sugar and stir until completely melted.
Step 3: Take salmon fillets and arrange on a baking sheet lined with
aluminum foil.
Step 4: Baste the fillets evenly with the sweet mustard mixture.
Step 4: Place on the middle rack of an oven that has been heated to 350
degrees. Cook until the flesh falls apart when pulled with fork tines. This
will be approximately fifteen to twenty minutes.
Step 5: Serve hot and drizzled over with honey.
KAPHA MAIN DISHES
Salmon Burgers with Quinoa
What you need:

Salmon, 1 pound, deboned and skinned
Red onion, .25 cups, diced
Quinoa, 1 Cup, pre-cooked
Lemon zest, .5 teaspoons
Cilantro, 2 Tablespoons, fresh
Celery seed, .25 teaspoons
How the make the recipe:

Step 1: In a food processor, finely chop the diced onion, cilantro, celery
seed, pepper, and zest.
Step 2: All at one time, add the cooked quinoa and salmon to the food
processor. Mince to the texture you desire.
Step 3: Form into burger-sized patties.
Step 4: Put a little bit of olive oil into a pre-heated frying pan. Use
medium/medium-high heat. If the patties stick, consider turning the heat up
a tiny bit. Cook for about two to three minutes.
Grilled Eggplant
What you need:
Tarragon, .25 cups, chopped
Sun Dried Tomatoes, 2 Tablespoons, chopped
Olive oil, .25 cups
Eggplant, 1, cut into ¼” slices
Currants, 2 Tablespoons, dried
Brown Rice, 1 Cup
Almonds, .25 cups, roasted and chopped
Water, 1.75 cups
Himalayan salt, 2 pinches
What to do:
Step 1: In a medium-sized saucepan, combine thoroughly the water, rice,
chopped tomato, two Tablespoons of the olive oil, and one pinch of salt.
Bring to a boil.
Step 2: Once the ingredients in the pot come to a boil, lower the heat.
Cover, simmering for approximately forty minutes, or until the rice is tender
and done.
Step 3: In a mixing bowl (small-sized), thoroughly combine the remaining
oil, pepper, and the other bit of salt. Using a basting brush, coat both sides
of the eggplant slices.
Step 4: Grill eggplant. Err on the side of overdone rather than underdone.
Step 5: In another separate mixing bowl, place chopped tarragon, currants,
chopped almonds, a dash of olive oil, and a pinch of salt
Step 6: Serve your sliced eggplant with brown rice atop it and garnish it all
with the tarragon topping. Roll up and use a toothpick to keep it together.
Curry Chicken
What you need:

Yellow onion, .5cups, diced
Himalayan salt, 1teaspoon
Red pepper flakes, 1 teaspoon
Red bell pepper, 1 Cup, chopped
Coconut milk, .5 cups
Curry powder, 2 teaspoons
Curry leaf, 1
Coconut oil, 1 Tablespoon
Chicken breast meat, 1 pound,
Asparagus, 1 Cup, chopped
What to do:
Step 1: Clean up your chicken breasts by drying and clipping any unwanted
fat and gristle.
Step 2: Heat coconut oil in an iron skillet on a burner set to medium heat.
When the oil is melted and hot, add your diced onion. Sauté until clear and
soft.
Step 3: Apply curry powder to the chicken, patting and rubbing it on.
Step 4: Add bell pepper and asparagus to the onion pan and sauté for
approximately five minutes.
Step 5: Place the breasts in the skillet, cooking until done, and flipping half
way through. This should take about ten to fifteen minutes.
Step 6: Turn your burner to low, pour in the coconut milk and add the single
curry leaf. Mix and then simmer until the flavors are fully incorporated,
approximately fifteen to twenty minutes.
Step 7: Best served hot over coconut rice.
CHAPTER 7: DELIGHTFUL DESSERTS
VATA DESSERTS
Sweet Potato Pecan Casserole
What goes into the recipe:

Sweet potato, 3 Cups, grated
Pecans, .5 cup, chopped
Oats, .5 cups, quick cooking
Maple Syrup, 3 Tablespoons
Ghee, .25 cups
Dates, 5, dried
Cayenne pepper, .33 teaspoons
What to do:
Step 1: In a pan, using low or medium-low setting, heat half of the ghee.
Step 2: Stir maple, a pinch of the salt, and the cayenne pepper into the
ghee.
Step 3: Thoroughly mix the pecans and oats into the ghee topping. Take off
of the burner and let it cool.
Step 4: Put your grated raw potato in a large mixing dish. Chop your dates
and take out any pits. Add to the potatoes with what is left of the Ghee and
the salt. Toss carefully.
Step 5: Grease your dutch oven and dump sweet potatoes inside. Spread
out in the pan. They should be about two or three inches deep.
Step 6: Top sweet potatoes with an even coating of oat crust. This will be
about half an inch in thickness.
Step 7: Place lid on dutch oven and place in an oven that has been
preheated to 350 degrees. Bake for fifty minutes.
Step 8: Take the lid off of dutch oven and bake for ten more minutes.
Drizzle with maple syrup while hot out of the oven. Serve warm.
Spiced Cherry Pie
What you need:

Spelt Flour, 2 Cups
Turbinado sugar, .75 teaspoons
Ginger, 1 teaspoon, dried
Ghee, 1 Cup, cubed and chilled
Corn starch, 1 Tablespoon
Cherries, 3 Cups, pitted and cut in half
Water, .5 cups, ice cold
Water, 2.5 cups
How to make the crust:

Step 1: Pour spelt flour, salt, and sugar into a large-sized mixing dish.
Combine well. Add butter and mix using your hand until creamy.
Step 2: When butter in incorporated, add ice water one spoonful at a time,
mixing carefully with a spoon. After all the water is added, knead a couple
of times and mold into a sphere.
Step 3: Make dough into a flat circle and wrap in saran wrap. Chill for at
least one hour.
Step 4: Roll out chilled dough and press into the bottom of a lightly
greased pie pan.
Step 5: Place crust on the middle rack of an oven that is preheated to 325
degrees. Bake until golden brown, which is approximately fifteen minutes.
What to do:
Step 1: Dump cherries, ginger, and sugar into the two and a half cups of
water. Heat in a medium-sized pan and simmer for about an hour.
Step 2: After simmering for an hour, stir in the cardamom and corn starch.
Allow to simmer lightly for ten more minutes. Simmer longer if it is still too
thin, but remember it will thicken as it cools.
Step 3: Pour cherries into the prepared crust. Serve right away and piping
hot.
PITTA DESSERTS
Banana Ice Cream

What you need:
Cinnamon, .25 cinnamon
Banana, 2, peeled and frozen
Almond milk, 1 Cup
Almond Butter, 1 Tablespoon
What to do:
Step 1: Cut bananas in two, and place in blender with the milk, butter, and
cinnamon. Puree until creamy, beginning with the lowest speed and
working your way up.
Step 2: Serve cold and enjoy.
Gluten-free Yellow Cake Batter
What you need:

Xantham gum, 1 teaspoon
Baking soda, 1 teaspoon
Sorghum flour, 1 Cup
Club Soda, .25 cups
Rice flour, .25 cups
Turbinado sugar, .5 cups
Potato starch, 1 teaspoon
Eggs, 1
Butter, .25 cups
Apple cider vinegar, 1 Tablespoon
What to do:
Step 1: Beat the eggs, sugar, and butter approximately 5 minutes. Use an
electric mixer. The batter should be visibly lighter when it is ready for the
next step.
Step 2: In a separate bowl, thoroughly combine dry ingredients. Make a
deep divot in the middle
Step 3: Pour egg mixture, vinegar, and club soda into the divot and
thoroughly combine.
Step 4: Pour cake batter into a well-greased cake pan. Let sit for ten to
fifteen minutes.
Step 5: In an oven that has already been heated to 350 degrees, place the
cake pan on the middle rack and bake for forty minutes. Do a toothpick test
if you are unsure.
KAPHA DESSERTS
No-bake Coconut Cardamom Cookies
What you need:
Vanilla extract, 1 teaspoon
Pumpkin seed butter, 2 Cups
Honey, 1 Cup, raw
Cranberries, 6 ounces, dried
Coconut flakes, 1 Cup
Cardamom, 1 teaspoon
What to do:
Step 1: Thoroughly mix all the ingredients together.
Step 2: Make one-inch spheres and place on a wax-paper covered baking
tray.
Step 3: Chill and enjoy!
Italian Ice – Berry and Citrus
What you need:

Water, 1 Cup
Strawberries, .25 cups, sliced
Blueberries, .25 cups
Turbinado sugar, 1 Tablespoon
Lemon zest, .5 teaspoons
Lemons, 2, juiced
What to do:
Step 1: Place lemon juice and water in fridge to chill all night.
Step 2: Freeze berries and lemon zest overnight.
Step 3: Place everything in your blender and, starting at the lowest setting
and working your way up, puree your ice.
Step 4: Serve in a chilled dish garnished with fresh strawberry slices.
CHAPTER 8: CHUTNEYS, SAUCES, AND
DRESSINGS
VATA CHUTNEYS, SAUCES, AND DRESSINGS
Tamarind Chutney
What you need:

Tamarind, .25 cups
Himalayan salt, .75teaspoons
Turbinado sugar, 1.5 Tablespoons
Black Cumin, .25 teaspoons, ground
Mustard seed, .25 teaspoons
Mustard oil, 1 Tablespoon
Fenugreek, .25 teaspoons
Fennel seeds, .25 teaspoons
Cayenne pepper, .25 teaspoons
Olive oil, to make it smooth

Step 1: Try boiling your tamarind if it is dry and requires loosening.
Step 2: Place all spices in a jar and mix well. Feel free to add more or less
of any ingredient base upon your personal preferences.
Step 2: Add oil to make it smooth.
Step 3: Pour a layer of oil over the top to seal it. Place a lid or clean cloth
over the top of the jar and place in a sunny protected spot to allow the sun
to draw out the properties of the spice.
Step 4: Alternatively, you can cook this on low in a small crock pot for six –
eight hours.
Balsamic Vinaigrette
What you need:

Black pepper, pinch
Dijon mustard, 1 Tablespoon
Olive oil, .5 cups
Garlic, 1 Clove, minced
Balsamic vinegar, 3 Tablespoons
What to do:
Step 1: Thoroughly combine the garlic, balsamic vinegar, and Dijon
mustard in a small bowl.
Step 2: While constantly stirring, slowly and continually add the olive oil.
Step 3: Mix salt and pepper in. Serve over salad greens.
Date Sauce
What you need:
Water, 1 Tablespoon
Nutmeg, .25 teaspoons
Ginger, .25 teaspoons, dried
Dates, 4, dried
Cinnamon, .25 teaspoons
What to do:
Step 1: Place dates, spices, and water into a blender or food processor.
Puree until smooth.
Step 2: Serve warm over your desired dish.
PITTA CHUTNEYS, SAUCES, AND DRESSINGS
Guacamole
What you need:

Lime, .25, juiced
Cucumber, .5 cups, peeled and finely diced
Avocado, 1 Cup, peeled and seeded
What to do:
Step 1: Mash the avocado and oil until smooth.
Step 2: Thoroughly mix in the salt and lime juice.
Step 3: Carefully stir in the diced cucumber.
Step 4: Serve chilled.
Apple Chutney
What you need:

Lemons, 2, juiced
Turbinado sugar, 1.5 teaspoons
Cilantro, 1 Cup, fresh
Apples, 2, peeled and cored
What to do:
Step 1: Using a food processor, blend all.
Step 2: Serve chilled and enjoy!
Raita
What you need:

Yogurt, .25 cup, plain
Cilantro, .25 cups, chopped
Curry, 2 leaves
Hing, .125 teaspoons
Cumin seeds, .25 teaspoons
Black mustard seeds, .25 teaspoons
Ghee, 1 heaping Tablespoon
Cucumber, 1, peeled and grated
What to do:
Step 1: Strain any extra liquid from grated cucumber.
Step 2: In a medium-sized pan, heat the ghee. When hot, stir in the
mustard, cumin, curry leaves, and hing. Sauté until the spices begin
popping.
Step 3: Stir in the chopped cilantro and remove the pan from heat. Let cool
completely.
Step 4: Whisk any lumps out of the yogurt and add the cucumber to it.
Step 5: Mix the completely cooled cilantro mix with the yogurt.
Step 6: Chill and enjoy!
KAPHA CHUTNEYS, SAUCES, AND DRESSINGS
Chutney – Mint/Coconut
What you need:
Water, .25 cups
Turbinado sugar, .5 teaspoons
Mustard seeds, 1 teaspoon
Mint, .5 cups
Lime, .25, juiced
Coconut flakes, 1 Cup
What to do:
Step 1: Place mustard seeds in a dry, hot pan and stir until they begin
popping.
Step 2: Pour the mustard in a food processor or blender with all other
ingredients.
Step 3: Blend well and enjoy!
Apricot Plum Sauce with Rosemary
What you need:

Red Wine Vinegar, 1 Tablespoon
Water, 2 Cups
Rosemary, 1 teaspoon, fresh, chopped
Prunes, 10, dried, chopped
Olive oil, 1 Tablespoon
Apricots, 10, dried, chopped
What to do:
Step 1: Place all ingredients in a medium-sized saucepot. Bring to a
simmer and cook for one hour.
Step 2: After an hour of cooking, use a potato masher to make the sauce
smooth.
Step 3: Simmer for another hour.
Raita - Yogurt and Radish
What you need:

Yogurt, 2 Cups, plain
Dried red chili, 1, seeded and chopped
Curry leaves, 2
Radish, 2 Cups, raw, grated
Mustard seed, 1 teaspoon
Cilantro, 2 Tablespoons, fresh, chopped
What to do:
Step 1: Pour one Tablespoon of sunflower oil into a pan and heat. In the
hot oil, sauté mustard until it begins popping. Add chili and curry leaves
and sauté another ten seconds.
Step 2: In the hot oil, stir in the onion and sauté until onions are soft and
clear.
Step 3: Add the grated radish and sauté until they smell more cooked than
raw. Take off heat and cool.
Step 4: Using a whisk, stir yogurt until there are no lumps. Add the
completely cooled radish mixture, the chopped cilantro, and the salt.
Combine thoroughly and serve chilled.
CONCLUSION:
The Ayurvedic lifestyle is one that improves health, brings you wellness,
and helps relieve your stress. The recipes in this book were chosen with the
utmost care to help you in your search for balanced energy, and I hope they
bring harmony and joy to your table and your life. I hope you have found
many recipes within this cookbook to tempt your palate. Thank you for
including me in your ayurvedic journey.
Peace upon you, your family, and your table.
DID YOU ENJOY THIS BOOK?
I want to thank you for purchasing and reading this book. I really hope you
got a lot out of it.
Can I ask a quick favor, though?
If you enjoyed this book, I would really appreciate it if you could leave me
a positive review on Amazon.
I love getting feedback from my customers, and reviews on Amazon really
do make a difference. I read all my reviews and would really appreciate
your thoughts.
Thanks so much.
Lisa Alagna
ALL RIGHTS RESERVED. No part of this publication may be
reproduced or transmitted in any form whatsoever, electronic, or
mechanical, including photocopying, recording, or by any informational
storage or retrieval system without express written, dated and signed
permission from the author.

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Ayurveda Cookbook

Ayurvedic Recipes to Improve Holistic Health, Wellness, and Relieve Stress

ALL RIGHTS RESERVED. No part of this publication may be

CHAPTER 2: BAKED GOODS

CHAPTER 4: STEWS AND KITCHARIS

CHAPTER 5: VEGETABLES, GRAINS, AND LEGUMES

CHAPTER 6: MAIN DISHES

CHAPTER 7: DELIGHTFUL DESSERTS

CHAPTER 8: CHUTNEYS, SAUCES, AND DRESSINGS

Pitta type tend to be: Competitive; Organized; Medium/Strong build;

Kapha types tend to be: Affectionate and accepting; Forgiving; Reliable;

In the remainder of this book, we will cover recipes from breakfast to

What you need:

Cinnamon Honey Milk Shake

What you need:

What you need:

What you need:

Pomegranate Aloe Drink

What you need:

Waffles- Pumpkin spice, Topped with Nutty-Maple Syrup.

What you need:

To prepare the waffle topping:

What you need:

Immune Boosting Milk

What you need:

How to make this recipe:

What you need:

How to make this recipe:

What you need:

What you need:

Making the dough:

What you need:

What you need:

How to make this recipe:

What you need:

What you need:

What you need:

How to make this recipe:

What you need:

What you need:

What you need:

How to make this recipe:

Chicken Rice Soup

What you need:

How to make this recipe:

Potato Fennel Soup

What you need:

What you need:

Cream of Mushroom and Asparagus

What goes into the soup:

What goes into this soup:

Barley Merlot Soup

What you need:

How to make this recipe:

Fennel Corn Soup

How to make this recipe:

What you need:

What you need:

Chili – Lentil and Rice

What you need:

What you need:

What you need:

Turmeric Mung Bean Stew

What you need: