Astheweatherwarmsup,it’swonderfultoenjoycookingnutritiousfoodinharmonywithourbodiesandtheseasons.

ThisbookaimstoprovideabriefintroductiontotheprinciplesofAyurvedaandarangeofAyurveda-inspiredrecipes–traditionalandmodern–thatarequick,simpleandcheaptoprepare.

Attheendweshareacatalogueofthehealingpropertiesofkeyspicesandingredients.

Wehopeyouenjoyexperimentingwiththesedeliciousrecipes.

Anyoneforamintchai?

AYURVEDAAyurvedaisastudyofNature.Ourbusy,cityliveshavedisconnectedusfromNature’swiserhythms.ByrealigningtotherhythmsofNature,weaccessourinnatestateofvitalityandharmony.Thatiswhyitissoimportanttoadjustwhatweeatinaccordancewiththeseasons.

Foodpreparationisanartandascience:Ayurvedaacknowledgesthatfoodismedicineandteachesushowtocombinefoodsandspicestobringhealingtoouruniquebody-mindconstitution(Dosha)andbalancethesubtleenergiesofourbeing.

Ayurveda(knowninSanskritasthe‘ScienceofLife’)istheancientIndianphilosophyofholistichealththatoriginatedover5000yearsago.Itisapowerfulsystemthatguidesusintheartoflivingwisely.Itteachesushowtolivelifeonamomenttomomentbasisthatisinharmonywithourindividualnatureandtheenvironment,awayoflivingwithinsightandease.Thisnaturalhealingsystemisateachingonhowtooptimizephysical,mentalandemotionalwellbeingandliveafulfilledlifespiritually.

Itprovidesanintegratedapproachtothepreventionandtreatmentofdis-easethroughherbalremedies,food,massage,yoga,meditationandwiselivingaspartofitsphilosophytobringbalancetoyourvitalenergiesor‘doshas’namelyVata,PittaandKapha.Withouthealth,wecannotpursueorenjoyourlifepurpose!

AccordingtoAyurveda,everythingintheUniverseiscomposedofthe5elements–ether,air,fire,waterandearth.Thehumanbodyisalsocomposedofthese5elements,sothebodyisareflectionofthegreaterUniverse–itisamicrocosmofthemacrocosm.Bystudyingnatureandlearningaboutthequalitiesoftheelements,wecanthendevelopadeeperunderstandingofouruniquebody-mindconstitutionordosha.

3DOSHAS

VataDosha–Movement:consistingofspaceandair• Qualities-light,dry,cold,erratic,mobile• Quick&irregularrhythms-balancingprinciplestabilityandgrounding

• Aggravatedduringwinter,springandautumn;favoursweet,sourandsaltytastes

PittaDosha–Transformation:consistingoffireandwater• Qualities-hot,oily,dispersing,ascending,intense• Fast&decisiverhythms-balancingprinciplemoderationandcalmness

• Aggravatedduringsummer;favoursweet,bitterandastringenttastes

KaphaDosha–Solidity:consistingofearthandwater• Qualities-heavy,wet,cold,stable• Slow&methodicalrhythms-balancingprinciplestimulationandlettinggo

• Aggravatedduringspringandlatewinter;favourpungent,bitterandastringenttastes

3GUNASEverythingincreationaccordingtoAyurvedaispervadedby3primequalitiesor‘Gunas’–Sattwa,RajasandTamas.Wecanobservetheeffectsofthesequalitiesinthedifferentmentalandemotionalstatesthatweexperienceinourdailylives.ItismainlyonthementallevelthattheGunasareusedinAyurveda.

Sattwaistheprincipleoflove,light,harmonyandperception.BeingSattwicisthepureandvirtuousstatetowhichweallaspire,enjoyingclarityofmind,tranquility,compassionandlove.SattwaisourDivinenature.WhenpeopleareinaSattwicstatetheyradiatelight,joyandhappiness.HealthofmindandbodyismaintainedbySattwicliving.

Rajasisthequalityofenergy,action,distraction,movementandturbulence.RajasactivatesallmovementintheUniverse,whetheritisthemovementofideasinthemindorinstructionstoyourbodytospringoutofbedinthemorning.InthemindRajasprovokesthoughtandactionandisresponsibleforinspirationandcreativitybutitcanalsomeanrestlessness,agitation,passion,aggression,anger,competitionandambition.

Tamasisthequalityofdarkness,inertia,stabilityanddullness.Heavy,materialandsolid,itgivesusacertaincalmandsteadiness.Intheminditcanobstructmovementcausinglaziness,ignorance,attachment,irrationality,stubbornness,confusion,depressionanddelusion.Wemaystruggletounderstandthetruthandourmindscanbepervadedwithdoubts,negativeordestructivethoughts.FromTamascomesthepowerofignoranceveilingourtruenature.

Byeatingahealthydietandlivingaharmoniouslifestylewithlove,compassion,faithandotherSattwicattributeswecanexperienceinnerpeaceandasenseofjoyandfulfillment.

InAyurvedafood,likeeverythingelseincreation,fallsintothesamecategories.ThereareSattwic,RajasicandTamasicfoodswhichhavetheabilitytoincreasethesequalitieswithinusbyeatingthem.

Sattwicfoods:thesearethehighestqualityfoodsthathelptocreatephysicalbalance,toenhancehealthandstrength,energyandvitality;layingthefoundationsforaSattwicstateofmind.Sattwicfoodsarefresh,light,juicy,sweet,nourishing,energygivingandtasty.Theyareeasytodigestandsodonottaxourenergythroughtheprocessofdigestion.

Theyincludefreshandorganicvegetablesandsalads,seasonalfruitsandfruitjuices,mungbeans,chickpeas,lentils,sproutedbeansyoghurt,freshmilk,sweetgrains,sunflowerandpumpkinseeds,almonds,honey.Rocksalt,blackpepperandlemonsarealsoSattwic.

Rajasicfoods:thesearemediumqualityfoods,oftenhighinproteinandcarbohydrate.Theytendtobestimulatingandcapableofgeneratinghighlevelsofenergy.Theyincludemeat,cheese,eggs,fish,hot,spiceyandfriedfoods,pickles,garlic,onions,potatoes,homogenizedmilk,sweets,biscuit,seasalt,bread,tea,coffeeandsmallamountsofalcohol.

Tamasicfoods:thesearelowqualityfoodswhicharestale,fermentedandunpalatable.Theyaredevitalizedfoodsandincludeover-cooked,tinned,dried,processed,frozenandjunkfoodsaswellasleft-overs.Tamasicfoodsusealotofenergytobedigested.Theyincludesweets,fizzydrink,snackslikechips,chocolate,icecream,alotofalcoholandallfoodscontainingpreservatives.

GUIDELINESFORHEALTHYEATING• Eatonlywhenhungryanddrinkwhenthirsty.

• Followthebodyandnotthemind-listentoyourbodyandwhatitneeds.

• Treatyourdigestionlikeafire-stokeitwitheasytoassimilatelightmeals.

• Themainmealisbesteatenatlunchtimewhenthedigestivefireisatitsstrongest.

• Eatinginbetweenmealsslowsdowndigestionandmustbeavoidedinintestinal

imbalance.

• Eatthelastmealofthedayearlyintheevening.Lateeatingcancauseconstipation,

indigestionandtheaccumulationoftoxins.Allow2hoursbetweenlastmealand

sleep.

• Eattolessthanfullcapacity.Itisrecommendedtoeatuntilthestomachis½full

withfood,¼fullwithliquidandtoleave¼emptyforspaceforthedigestiveprocess.

• Eatsimplemeals–simplicityinameal,varietyintheweek!

• Eatinapeacefulenvironmentinthespiritofharmonyandgratitude;notdriving,

hurryingorstanding.

• Eatfreshandseasonalfoodthatislocalandorganicallygrown

• Avoiddrinkingwaterorotherfluidswiththemeal.Theliquiddousesthedigestive

fieandmakestheprocesssluggish.Takingwaterorfluidsdirectlyafterthemealhas

thesamecounter-productiveeffectsandpromoteslethargyandweightgain.

• Chewthemealthoroughlyandjoyfullytoaidproperassimilationofnutrientsand

digestion,sothatthevitaltissuesarenourished,thebody’shungerisfedand

emotionalcravingsaresatisfied.

• Eatfruit,includingjuice,awayfromotherfoodsaboutonehourbeforeoraftera

meal,becausefruittendstofermentinthedigestivetract.

• Donoteatcontra-indicatedfoods:Dairyandfruit,melonafterotherfood,fruitswith

otherfood,fishandmilk,eggswithmilk,lemonswithmilkoryoghurt,yoghurtafter

dark,equalpartsofgheeandhoney(3:1byweight),cookedhoney.

• Eatwarmandcookedfoodasthisiseasiertodigest.Coldfood,rawfood,iceandcold

watercanweakenthedigestiveprocess.

• Avoideatinglotsofrawandcookedfoodtogether.

• Antidoteextremequalitiesoffoodwithdigestivespices.

• Minimisetheuseofleftovers,tinned,frozenorpreservedfoods.• Avoidexcessivefastingorexcessiveeating.

Therecipes

Mungbeanandcoconutcasseroleserves4

½cupmungbeansEnoughwatertocoverthebeans1tablespooncoconutoil1teaspooncuminseeds½teaspoonyellowmustardseeds1redonionsfinelychopped1inchpiecefreshgingerchopped3tablespoonsshreddedcoconut2teaspoonscorianderpowder1teaspooncinnamonpowder1teaspoonturmeric1teaspoonfennelpowderSaltandblackpeppertotasteChoppedcorianderandslicedlemontogarnish(optional)

• Washbeanswellandsoakovernightorfor12hoursinplentyofwater.Drain.

• Addthebeanswithjustenoughwatertocoverthem,toalargesaucepanandbringtotheboil.Turndownheatandsimmeruntilbeansaresoftandstillwhole.Keepaneyeontheamountofwater.

• Heatasmallsaucepanonmediumheat,addthecoconutoil,mustardandcuminseeds.Cookuntiltheseedspopandturncolourbeingcarefulnottoburnthespices.2–3mins.

• Addthefinelychoppedonionandgingerandcookuntilonionsturnglassy.

• Addshreddedcoconut,coriander,cinnamon,fennelandturmericpowders.Stirwellandallowtocookfor2mins.Addthecookedbeans,saltandblackpepper.Allowtosimmerthroughfor5minutes.

• Servewithrice,choppedcorianderandasliceoffreshlemon.

Mungbeanandcoconutcasserole:Greenmungbeanissweetandastringentwithacoolingenergy.Themungbeanisahighproteinandenergizerwheneatenwithagrain.Itislighttodigestandbalancesheat.Peoplewithindigestioncaneasilydigestgreenmungbeansasthecombinationofspiceshelpstoremovethegas-formingeffectofthebeans.Coconutissweetandcooling,pacifiesvataandpittabutmayaggravatekaphainexcess.

Sweetpotato&redlentildahlserves4

½cupredlentils1cupwater1tablespooncoconutoil½teaspoonyellowmustardseeds1smallredonionchopped1inchpiecefreshrootgingerchopped1smallsweetpotatodiced1teaspooncardamompowder2teaspoonscuminpowder1teaspooncorianderpowder1teaspoonturmericSaltandblackpeppertotaste

• Washthelentilsandsoakovernightorfor12hoursinplentyofwater.Drain.

• Addthelentilstogetherwith1cupwatertoasaucepanandbringtotheboil.Turndowntheheatandallowlentilstosimmeruntilsoftandbrokenandmostofthewaterisabsorbed.Removefromheatandsetasideoncecooked.

• Heatasmallsaucepanonmediumheat;addthecoconutoilandmustardseeds.Whentheseedspopandturncolouraddtheonion,gingerandsweetpotato.Cookuntilsoftandglassy.

• Addcardamom,cumin,corianderandturmericpowders.Cookfor2mins.

• Stirthespice&onionmixintothecookedlentils,addthesaltandpeppertotasteandblendwithahandblenderforasmoothconsistency.

• Servewithagrain.

Sweetpotatoandredlentildahl:Agoodfoodtotakeduringfluanddiarrhea.Redlentilsareagoodsourceofiron,soareagoodbloodbuilderandlivercleanser.

Yellowmungdahlserves4

½cupyellowmungdahl1-2cupswater1tablespooncoconutoil½teaspoonyellowmustardseeds1teaspooncuminseeds1inchfreshrootgingergrated1teaspooncorianderpowder½teaspoongarammasala½teaspoonturmericSaltandblackpeppertotasteGarnishwithchoppedcoriander

• Washthelentilsandsoakovernightorfor12hoursinplentyofwater.Drain.

• Addthelentilstogetherwith1cupofwatertoasaucepanandbringtotheboil.Turndowntheheatandallowlentilstosimmeruntilsoftandcreamy.Youmayneedtoaddalittlemorewater.Toaidcooking,wiskthroughanumberoftimes.Oncecooked,removefromtheheatandsetaside.

• Heatasmallsaucepanonmediumheat,addthecoconutoil,cuminandmustardseeds.Whentheseedspop,turndowntheheatandaddthegratedginger,coriander,garanmasalaandturmericpowders.Becautiousnottoletthemixturesmokeandburn.

• Stirthespicemixintothecookedlentils,addthesaltandpeppertotasteaswellasthechoppedcoriander.

• Servewithagrain.

Yellowmungdahl:Yellowmungdahlissweetandcoolingandmainlycalmsvataandpitta.Itisveryeasytodigestandpromotesstrength.Thespicesinthisrecipehelptobalancethedrying,lightandastringentqualitiesofthelentilthatcouldaggravatevata.Goodforfever,diarrhea,eyeproblemsandskinconditions.

Creamychickpeaandspinachcurrywithbabymarrow&sweetpepperserves4

½ cup chickpeas, washed and soaked 1 tablespoon coconut oil ½ teaspoon yellow mustard seeds 1 teaspoon cumin seeds 1 teaspoon fennel seeds 1 red onion finely chopped 1 inch piece fresh ginger, finely chopped 2 teaspoons coriander powder 1 teaspoon cumin powder

• Washandsoakchickpeasfor12hoursorovernight.• Rinsewellandplacesoakedchickpeasintoasaucepan,coverwithplenty

ofwaterandbringtotheboil.Chickpeaswilltakeabout1hourtocooksokeepaneyeonthewater!Ifyouareusingtinnedchickpeastheydonotneedpre-boiling.Cookinginapressurecookingwithtake15-20mins.

• Heatalargesaucepan,addcoconutoil,mustard,cuminandfennelseeds.Allowtopopandchangecolour.

• Thenaddchoppedonionandgratedginger.Cookuntilonionsaresoftandglassy.

• Addpowderedspice-coriander,cumin,garammasala,turmeric.• Adddesiccatedcoconut,stirwell.• Addchoppedspinachtogetherwithtinnedcoconutmilk.• Turndownheatandsimmeruntilspinachistender.• Blendusingahandblender.Youmayneedtoaddalittlewaterforthe

rightconsistencyofthesauce.• Addchoppedvegetablestospinachandcoconutmix.Simmeruntil

vegetablestender.• Addthecookedchickpeastogetherwithsaltandpeppertotaste.Allowto

simmerthroughfor5mins.• Servewithagrainandawedgeoffreshlemon.

Creamychickpeaandspinachcurrywithbabymarrow&sweetpepper:Chickpeasaggravatevataandaregoodforpittaandfinekapha.Thecoconutandspiceshelptobalancethedryingnatureofthechickpeas,sovatacaneatthisonceaweek.Chickpeasarehighinprotein,lowinfatandahelpfulsourceofzinc,folateandphosphorous.

1 teaspoon garam masala powder2 teaspoons turmeric¼ cup desiccated coconut1 tin coconut milk Spinach finely choppedBaby marrow thinly sliced or broccoli cut into small florets Sweet red or yellow pepper dicedSalt and black pepper to taste

CleansingKitchariserves4

½cupyellowmungdahl½cupwhitebasmatiriceSeasonalvegetablesofcoolingnature–broccoli,carrots,kale1redonionfinelychopped1inchpiecefreshginger,finelychopped2tablespoonsshredded,unsweetenedcoconut1smallhandfulfreshcoriander,chopped2tablespoonscoconutoil1teaspoonyellowmustardseeds1teaspooncuminseeds4–6piecescinnamonbark2teaspoonsfennelpowder2teaspoonsturmericpowder2teaspoonscorianderpowder1teaspooncuminpowderSaltandblackpeppertotaste

• Soakdahlandriceovernightorfor12hours(phyticacid)• Washmungdahlandriceuntilwaterisclear.• Heatalargepotonmediumheatandaddthecoconutoil.Onceoilhasmelted

addmustardandcuminseeds.Allowtheseedstochangecolourandpop–thistakesonlyafewminutes,beingcarefulnottoburnthespices.Thenaddthecinnamonbark.

• Addfinelychoppedonionandginger.Turndownheatandallowonionstosoftenandturnglassy.

• Addpowderedspice–fennel,turmeric,coriander,cuminaswellascoconutandblackpepper,sautéforafewminutes.Addwashedmungdahlandricemixingverywell.

• Pourin4cupsofwater,bringtotheboilandthenturndowntheheatandletitsimmer.Itisimportantnottostir!

• Washandchopthevegetablesintobitesizepieces.• Whenriceanddahlmixisnearlycooked,addthevegetablesandsalt,stirring

lightly.• Cookforanother5minsuntilvegetablesaresoft.

• Servewithawedgeoffreshlemonandchoppedcoriander.CleansingKitchari:Kitchariprovidessolidnourishmentwhileallowingthebodytodevoteenergytohealing.Youcansafelysubsistonkitcharianytimeinordertobuildvitalityandstrengthasithelpsbalanceallthreedoshas(constitutions).ForrestlessVata(Ether&Air)itiswarmingandgrounding,forfieryPitta(Fire&Water)itsspicesarecalmingandforchillyKapha(Earth&Water),itprovideshealingwarmth.Itisveryeasytodigestandhelpstocleartoxinsfromthedigestivesystem,bloodandskin.

Ayurvedabelievesthatallhealingbeginswiththedigestivetract,andkitcharicangiveitamuchneededrestfromconstantlyprocessingdifferentfoodswhileprovidingessentialnutrients.Theblendofriceandsplitmungbeansoffersanarrayofaminoacids,thebuildingblocksofprotein.Itsmixtureofspicesisbelievedtokindlethedigestivefire,whichcanbeweakenedbypoorfoodcombinations.

Roastedvegetableswithmillet&homemadecorianderpestoserves41cupmillet2cupswater1tablespooncoconutoil1teaspooncorianderpowder1teaspoonfennelpowder1teaspooncuminpowder1redonion,cutintochunks3courgettes,diced1sweetredpepper,diced

CorianderPesto1cupfreshcoriander,choppedJuiceof½lemonPlentyofoliveoil½cupdryroastedpumpkinorsunflowerseedsSaltandpeppertotaste

• Washthemilletandsoakovernightorfor12hours.Rinsewell.• Pre-heatovento200ºCelsius• Meltoilinabakingdish.Oncemeltedaddpowderedspice.Allowtosizzle.

• Coatthedicedvegetableswiththeoilandspicemix.Cookinthepre-heatedovenuntilsoft.

• Dryroastmilletinamediumsizedsaucepanfor2–3minutesoruntilitreleasesanuttyaroma.

• Add2cupswater,bringtotheboilandthenturndowntheheatandsimmeruntilallthewaterisabsorbedandmilletissoftandswollen–about20mins.

• Onceovenroastedvegetablesarecooked,stirintothemillet.Addsaltandpeppertotaste.

• Washandchopthecoriander.• Combinecoriander,lemonjuice,oliveoil,salt,pepperanddryroastedseeds.

• Blendwithahandblenderuntilsmooth.Youmayneedtoaddmoreoliveoiltogettherightconsistency.

• Stirpestointothemilletandvegetablemix.Garnishwithchoppedcorianderandservewithawedgeoflemon.

Akhniserves41cupbasmatirice–white,brownoranyothergrain2cupswater½teaspoonturmericpowder½sweetredpepperdicedBroccolicutintoflorets1tablespooncoconutoil½teaspoonyellowmustardseeds3–4cinnamonsticks6–8wholecardamompodslightlycrushed6–8wholeblackpeppercorns1redonionfinelychopped1inchpiecefreshginger,grated½teaspooncuminpowder½teaspooncorianderpowder½teaspoonfennelpowderJuiceof½lemonSalttotasteGarnishwithsprouts,lemonjuiceandchoppedcoriander

• Washthericeandsoakovernightorfor12hours.Rinsewell.• Placerice,2cupsofwaterandturmericinasaucepanonmediumheat.Bringtotheboil,turndowntolowheat,andsimmeruntilriceislightandfluffy.Placetooneside.

• Heatanothermediumsizedsaucepan,addtheoil,mustardseeds,cinnamonsticks,crushedcardamomandwholeblackpeppercorns.Cookforafewminutesbeingcarefulnottoburn.

• Addthechoppedonionandgratedginger.Cookuntilonionsaresoftandglassy.

• Addthefennel,cuminandcorianderpowders.• Addthevegetables.• Allowtosimmeronlowheat,ifnecessary,addadashofwater.• Whenthevegetablesarecooked,addthecookedriceandstirintothevegetablescarefully.

• Addthejuiceof½alemonandalittlesalt.• Garnishwithfreshcorianderandsprouts

Vegetablestirsteamserves4

1tablespooncoconutoil1inchpiecerootgingergrated1teaspooncuminseeds1teaspooncorianderpowder1teaspoonfennelpowderJuiceof½lemonSaltandpeppertotasteSelectionofseasonalvegetableswithcoolingenergy-finelyslicedToastedsunflower/pumpkinseedsFreshlychoppedcorianderSaltandpeppertotaste

• Heatafryingpanonmediumheat.• Addcoconutoilandcuminseeds.• Whencuminseedshavechangedcolour,addcorianderandfennelpowders.Allowtosizzlebeingcarefulnottoburn.

• Addfinelyslicedvegetables,adashofwaterandstirsteam.• Oncevegetablesarecookedandstillslightlycrunchy,addfreshlemonjuice,saltandblackpeppertotaste.

• Inasmallfrypan,dryroastpumpkinandsunflowerseedsfor5minsuntiltheychangecolourandpop.

• Servewithagrain,sunflower/pumpkinseedsandfreshlychoppedcoriander.

Sweetpotato&onionbakeserves4

3sweetpotatoes,finelysliced1redonion,finelysliced½teaspooncuminpowder½teaspoonfennelpowder½teaspooncorianderpowder½teaspoonturmericpowder1tinorganiccoconutcream

• Pre-heatovento200ºCelsius.• Washsweetpotatoes,peelifnon-organic.• Finelyslicesweetpotatoesandonions.• Inabakingdish,layersweetpotatoesandonionsalternately.• Inaseparatebowl,mixcoconutcreamwithcumin,coriander,fennelandturmericpowders.

• Poorthecoconut&spicemixoverthepotatoesandonion.• Bakeinpre-heatedovenfor20–30minsoruntilpotatoesaresoft.

Spinach/kale/cabbagesubji(oranyleafygreenvegetablecombination)serves4

Spinach/Kale/Cabbage1tablespooncoconutoil1teaspooncuminseeds2teaspoonscorianderpowder½teaspoonturmericpowder

• Washvegetableswellandslice.• Heatasaucepanonmediumheatandaddthecoconutoil.Once

hot,addcuminseeds.Oncetheyhavepopped,addcorianderandturmericpowders.Beverycarefulnottoburnthespices.

• Thenaddtheslicedvegetables.Stirwelltocoatthevegetableswiththeoilandspicemix.

• Turnofftheheatandallowvegetablestosteamthroughandremaincrunchy.

Beetrootandcarrotsaladserves4

3carrots2beetroots1tablespooncoconutoil3teaspoonscardamompowder2teaspoonscorianderpowder

• Wash,peelandgratebeetrootandcarrots.• Heatasaucepanonmediumheat,addcoconutoil,corianderand

cardamompowders.• Allowtosizzlebeingcarefulnottoburn.• Addgratedvegetables,stirthroughtocoat,turnoffheatandleave

tolightlysteam.

Cauliflowerandgreenbeansubjiserves4

½headcauliflower,cutintoflorets1cupgreenbeans,diced1carrot,cutintosmallcubes1tablespooncoconutoil1inchpiecefreshginger,grated½teaspoonyellowmustardseeds1teaspooncuminseeds1teaspooncorianderpowder½teaspoonturmericpowderSaltandblackpeppertotasteGarnishwithfreshchoppedcoriander

• Washvegetablesanddrainwell.• Heatmediumsizedsaucepanonmediumheat.Addoilandonce

meltedaddmustardandcuminseeds.Cookspicesuntiltheypopandturncolourbeingcarefulnottoburn.

• Addgratedginger,corianderandturmericpowders.Cookfor2mins.Againwatchoutforburning.

• Addvegetablesandstirwelltocoatthevegetableswiththespice&oilmix.

• Addadashofwater,coversaucepan,lowertheheatandcookuntilvegetablesaresoft.

• Garnishwithfreshchoppedcoriander.

Cucumberraitaserves4

1cucumber1dessertspooncoconutoil½teaspoonyellowmustardseeds½teaspooncuminseeds1teaspooncorianderpowder1smallhandfulmintleavesfinelychopped½cupplainyoghurtSaltandpeppertotaste

• Skinandgratethecucumber.Squeezeoffanddiscardanyexcessjuice.

• Heatsaucepanovermediumheat,addcoconutoil,mustardseedsandcuminseeds.

• Cookuntiltheseedspopandchangecolour.• Addcorianderpowderandtakethepanofftheheat.• Stirtheyogurt,gratedcucumberandchoppedminttogetherinabowel.

• Addthecooledspicestotheyogurtmixture,mixwellandserve.• Addsaltandpeppertotaste

Afterdinnerseedsfordigestion¼cupfennelseeds

1tablespooncuminseeds

• Checkfennelseedsforanytwigs.• Heatfryingpanonmediumheat.Addfennelseedsandroast,stirringconstantly,untilslightlybrown,about2minutes.Placetooneside

• Roastcuminseeds,foraminuteorso,untilfragrantandslightlybrown.

• Addtothedishoffennelandmixwell.• Storeinaglassjar.

Cucumberraita:Cucumberiscoolingandsweet,buttheskinisbitter.Bothcucumberandyogurtprovokekaphasokaphascaneatthisoccasionallywithextramustardseeds.

Coconut,corianderandmintchutney½cupfreshcoriander,chopped¼cupfreshmint,chopped½cupcoconutunsweetenedandshredded¼cupwater1inchpiecefreshginger,grated1tablespooncoconutoil1teaspooncuminseeds½teaspoonyellowmustardseeds½teaspoonfennelpowderJuiceof½alemonSalttotaste

• Washcorianderandmintandremovestems.• Putintoblendertogetherwithcoconut,waterandginger.• Blenduntilfinelygroundpaste.Maybenecessarytostirdownandaddmorewater.

• Heatsaucepanonmediumheat,addcoconutoil.• Onceoilhasmeltedaddcuminandmustardseeds.• Cookuntilseedsturncolourandpop.Thenaddfennelpowderandremovesaucepanfromtheheat.

• Letitcoolandaddtocoriander/mint/coconutpaste.• Squeezeinlemonjuice,addsaltandstirgently.

Homemadesaladdressingserves4

¼cupfreshlemonjuiceDashofwater½cupoliveoil1dessertspoonhoney½teaspoonturmericpowder½teaspooncorianderpowder½teaspoonfennelpowderSalt&blackpeppertotaste½teaspooncuminPowder

Mintchaiserves4

1inchpiecefreshginger,grated4-6cardamompods,splitopen1stickcinnamon1teaspoonlicoricebark2pinchesnutmegpowder1teaspooncorianderseeds1teaspooncuminseeds1teaspoonfennelseeds¼cupfreshmintleavesOR1tablespoondriedmint4cupswater

Boilthewaterandaddthespices.Turnofftheheatandcover.Letstandfor5mins.Strainandsweetenaccordingtotaste.

Mintchai:Ayurvedadoesnotrecommendicecolddrinksatanytimeasthecoldisashocktothesystemandputsoutagni–thedigestivefire.Thecombinationofspices helps clear acidity and inflammation from thedigestive tract. Theyhelp balance pitta secretions thereby encouraging healthy digestion andabsorption. This tea can be used when there are signs of acidity andhyperactivedigestivesystem.

Spicesand Ingredients

AYURVEDICCOOKING:SPICES

Allspiceispungent,heating,balancesKandVandunbalancesP.Itrelievesgas,promotesperistalsisandstimulatesmetabolism.Bestforautumn,winterandspring.

Aniseispungent,heating,balancesKandVandunbalancesP.Itrelievesgasandpromotesdigestion.Bestforautumn,winterandspring.

Basilispungent,heating,balancesKandVandunbalancesPiftakeninexcess.BasilissaidtoopentheheartandmindtotheDivine.Goodforallseasonsbutlessinsummer.

Bayleavesaresweet,pungent,heating,balanceKandVandunbalancePiftakeninexcess.Theystimulatedigestionandrelievegas.Itpromotessweatingandcanbeadiuretic.Bestforautumn,winterandspring.

Blackpepperispungent,heating,balancesKandVandisneutraltoP,butunbalancesPiftakeninexcess.Itisapowerfuldigestivestimulantthatrelievesgas,neutralizestoxins,andburnsupmucusandpromoteshealthinthelungsandheart.IthasbeenusedinfoodandceremoniessinceVedictimesinIndia.Goodforallseasons.

Cardamomispungent,sweet,heatingandbalancesV.ItssweetnesshelpstoalleviatePifnottakeninexcessandbalancesK.Itisoneofthebestherbsforenhancingdigestion,relievinggasandstrengtheningthestomach.Itisgoodforcoughingandbreathlessnessaswellasburningurination.Goodforallseasons.

Cayenneisverypungentandheating,balancesKandVandunbalancesP.Cayennecanbethoughtofacontainingagreatdealofsunenergybecauseofitsdramaticheatingeffect.Ithastheabilitytorelieveinternalandexternalchilliness.Cayennealsohelpstoalleviateindigestion,stimulatesthedigestionandburnsuptoxinsinthedigestivesystem.Itisgoodforcirculation.Itispleasantlywarmingonacoldwinterday.Bestforautumn,winterandspring.

Cinnamonispungent,sweet,astringentandheating.ItbalancesKandVbutinexcessmayunbalanceP.Cinnamon’ssweet,astringentqualitiesmakeitsuitableforPswhoarenotinastateofexcess.Itstimulatesdigestionandcirculation,relievesgasandbalancesbloodsugarlevels.Italsohelpstopreventheartattacksowingtoitsbloodthinningproperties.Goodforallseasons.

Cloveispungent,heating,balancesKandVandunbalancesP.Clovesstimulatedigestionandmetabolismandeliminategas.Actsonsinusandbronchialcongestion.Bestforautumn,winterandspring.

Corianderisbitter,astringentandcooling.ItbalancesV,PandK(tridoshic).IthelpstocoolPaggravationsandisgoodingeneralonahotsummerday.Itcanreducefeverandisadiuretic.Goodforallseasons.

Cuminisbitter,astringent,pungentandcoolingandbalancesV,PandK(tridoshic).Itstimulatesdigestionandrelievesgas.Wonderfulmedicinalqualitiesthatcanbeusedforalldigestivecomplaints.Improvesabsorptionofmineralsintheintestinesandcanactasamildpainreliever–stomach,nauseaanddiarrhea.Veryrestorativetothetissues.Goodforallseasons.

Curryleaf(neemleaf)ispungent,sweetandheating.ItbalancesKandVandunbalancesP.Bestforautumn,winterandspring.

Dillispungent,bitterandcooling.ItbalancesPandKandisneutralforV.Dillhelpswithdigestionandisagoodcoolingherbfrothesummer.Goodforallseasons.

Fennelissweet,astringentandcooling.ItcalmsandbalancesV,PandK(tridoshic).ItisgoodforstrengtheningthedigestivefirewithoutunbalancingP.Ithelpstocoolpitta,relievesgasanddigestiveslowness.Canhelpgetridofintestinalworms.FennelissuchagooddigestiveaidthatinIndiaitisusedasanafter-dinner‘mint’.Goodforallseasons.

Fenugreekisbitter,sweet,pungentandheating.ItbalancesKandVandalthoughitslightlyunbalancesP,itcanbetakeninsmallamountsbyPs.Fenugreekhelpsdigestion.Fenugreeksproutsaregoodforindigestion.Goodforallseasons.

Garlicispungent,heating,balancesKandVandunbalancesP.Itisadigestivestimulant,dispelsgasandisagreatgeneralhealer.ItcontainsalltheAyurvedictastesbutsour.Initssun-driedform,garlic’scharacteristicaromaandstimulatingqualitiesaresignificantlydiminished,soitcanbeconsideredmoreofasattwicandbalancingfoodthantheheatingandactivatingrawform.Bestforautumn,winterandspring.

Gingerispungent,sweet,heating,balancesK,VandP.Itstimulatesdigestion,improvesabsorptionandassimilationofnutrients,relievesgasifnottakeninexcessandhelpstodetoxifythebody,especiallytheliver.Itimprovescirculation,relievesmucuscongestion(hasanaffinityforthelungs);helpsbreakdownbloodclotsandmayaidinpreventingheartattacks.Goodremedyforcommoncold,coughandbreathlessness.DrygingerismorebalancingforKbecauseofitsdryingqualitiesandfresh-squeezedgingerisslightlymorebalancingforvatabecauseofitsmorefluidqualities.ItssweetnessallowsPstotakeitinminimalamounts.Whengingerisorganic,freshlypickedandyoung,theskindoesnotneedtobepeeled.Goodforallseasons,butlessinsummer.

Horseradishispungent,heating,balancesKandVandunbalancesP.Ithelpstorelievemucusandstimulatesdigestion. Best taken insmallamountsandcanbeusedtohelphealasthma.

Mustardseedispungent,heating,balancesKandVandunbalancesP.Itstimulatesdigestionandrelievesgas.Blackmustardseedsareslightlymoreheatingthanyellowmustardseeds.Themostpowerfulactionofthemustardseedistohelphealthebronchialsystemandtogetridofintestinalworms.Alsoadigestive.Bestforautumn,winterandspring.

Nutmegisastringent,pungent,heatingandsweet.ItbalancesKandVandunbalancesP.Itincreasesfoodabsorption,particularlyinthesmallintestine.IthelpstorelieveVinthecolon.Itisoftenusedwithcardamom.Toomuchnutmeghasbeenknowntohaveadisorientatingeffectonthemind.Helpsrelievecough,inducessleepandcanreducepain.Bestforautumn,winterandspring.Onionispungent,sweetandsubtlycoolingtothedigestivetractinitpost-digestiveeffect.InitsrawformitbalancesK,slightlyunbalancesVandunbalancesP.Itssweetness,waterypropertiesandpost-digestiveslowingofdigestionmayunbalanceKifKisalreadyinexcess.Bestforautumn,winterandspring.Saffroniscooling,sweet,astringentandtonifying,aidsdigestionandisbalancingtoV,PandK(tridoshic)andhasanaffinityforthefemalereproductivesystem.Itimprovesskincolourandcomplexion,isabloodcleanser,liverdetoxifier,nervetonic,bloodthinnerandhearttonic.Aphrodisiacandincreasesspermcount.

Saltisheating,increasesPandKanddecreasesV.Saltisadigestiveandimprovesflavoroffood.Itisalaxativeandantisepticandcanbeusedtoinducevomiting.RocksaltisrichinmineralsandastrongdigestivewithasweetpostdigestiveeffectthereforenotasaggravatingtoPandK.

Turmericisbitter,astringent,pungentandheating.IsknownasthebestmedicineinAyurvedaasitcuresthewholeperson.TakeninsmallamountsitbalancesV,PandK(tridoshic).ItmayunbalanceVandPiftakeninexcess.Itisgoodfordigestion,relievesgasandincreasesperistalsisandmaintainsthefloraoftheintestine.Ithastonicpropertiesandisanantibiotic.Itimprovesandbalancesmetabolism.Itissaidtopurifythesubtlenervechannelsofthebodyhelpingtoreduceanxietyandstress;isanant-inflammatoryusedtotreatarthritisandperiodpains.Goodforallseasons.

INGREDIENTS

Oilsarehotinnature.Animaloilsarethehottest,thenoilfromnutsandseeds.Vegetableoilsaretheleastwarminnature.Ghee,butterandcoconutoilarebestforsummerastheypossessstrongcoolingenergy.

Coconutoil:Thehealthbenefitsofcoconutoilincludehaircare,skincare,stressrelief,cholesterollevelmaintenance,weightloss,boostedimmunesystem,properdigestionandregulatedmetabolism.Italsoprovidesrelieffromkidneyproblems,heartdiseases,highbloodpressure,diabetes,HIV,andcancer,whilehelpingtoimprovedentalqualityandbonestrength.Thesebenefitsofoilcanbeattributedtothepresenceoflauricacid,capricacidandcaprylicacid,andtheirrespectiveproperties,suchasantimicrobial,antioxidant,anti-fungal,antibacterialandsoothingqualities.

Pulsesareedibleseedsofpod-bearingplants,suchaspeas,lentilsandbeansthathavebeensundried.Whentheskinsofthebeansareremovedandthebeansaresplit,theyareknownasdhal.Pulsesformanimportantsourceofprotein,iron&potassium,complexcarbohydratesandfibreinavegetariandiet.Theyarealsocomforting,fillingandlowinfat(comparedwithanimalsourcesofprotein).TheyareglutenfreeandanexcellentsourceofBvitamins.Recentresearchhasestablishedthatbeanshaveanti-agingagentsorantioxidantsthatarefoundintheseedcoat.

Pulseswithcoolingenergy:adukibeans,black-eyedpeas,chickpeas,redlentils,mungbeans,mungdahl,whitebeans

Pulseswithwarmingenergy:kidneybeans,brownlentils,chickpeas,mungbeans,redlentils

Wholegrainscontaintheentiregrainkernel–thebran,germandendosperm.Examplesincludesorghum,buckwheat,quinoa,spelt,barleybrownrice,millet,rye,oatmeal,corn,oatsandwildrice.Foodsmadefromwholegrainscontainallthenaturallyoccurringnutrientsoftheentiregrainseed.

Refinedgrainshavebeenmilled,aprocessthatremovesthebranandgerm.Thisisdonetogivegrainsafinertextureandimprovetheirshelflife,butitalsoremovesdietaryfibre,iron,andmanyBvitamins.Examplesofrefinedgrainsincludewhiteflour,cornmeal,couscous,whiterice.

Whitebasmatiriceistheeasiesttodigestandmostcoolingenergetically.Brownriceismoreheatingandheavieronthedigestivesystemeventhoughithasahighernutritionalvalue.Wildriceisarichsourceofmineralsandalsoslightlymoreheating.

Quinoaisabetterqualityofproteinthanmeatandisrichinminerals,especiallyiron.Quinoaissweet,astringent,coolingandgrounding.ItdecreasesVataandPittaandbalancesKapha.

Milletisdryingandalsoverygoodforthespleenandhelpstogroundandcalmananxiousmind.Itislight,sweetandheating,increasesVata,balancesPittaanddecreasesKapha.

Buckwheat isaglutenfreegrain,helpstolowerlipidlevelsthereforebeneficialin controlling blood pressure and cholesterol and is high inmagnesiumwhichtreats stress. It isastringent, sweetandheatingwhichbalancesVata, increasesPittaanddecreasesKapha.

Mostwholegrainsaregoodinthesummermonths,astheyarestrengtheningandharmonizingbutnotoverheating.Eventhosethatincreaseheatdosoonlyslightlysotheyshouldonlybeavoidedasprimarystaplefoodsinthedietinacuteinflammatoryconditions.

Grainswithcoolingenergy:amaranth,barley,millet,oats,pasta,quinoa,rice–basmati(brown&white),wheat

Grainswithwarmingenergy:buckwheat,corn,millet,shortgrainbrownrice,brownbasmatirice,rye,spelt

Benefitsofeatinggrains:reducestheriskofcoronaryheartdisease;reducetheriskofstrokesandtype2diabetes;improveweightmaintenance;reducetheriskofinflammatorydiseases;improvebloodpressurelevels;reduceconstipation

Vegetables:ThepreferredmethodofpreparingvegetablesinAyurvedaiseithertosautéthemslowlyinghee/coconutoilandspicesortocookthemwithspicesinasmallamountofwater.Ayurvedadoesnotrecommendeatingrawvegetablesinquantity,astheyareheavy,roughanddifficulttodigest.Rawvegetablesorsaladsarebettereateninhotweatherratherthaninwinter,andpreferablyatthenoonmeal,whendigestivefireishigh.When2ormorevegetablesarecookedtogethertheytendto‘learnhowtogetalongtogether’makingiteasierfordigestion.Whenchoosingyourvegetables,remembersimplicityinamealandvarietyintheweekandalsotobalanceyourselectionofrootandgreenvegetables.

Most vegetables are good for summer eating. Nightshades, particularly tomatoes, but sometimes also green and hot peppers, eggplant and potatoes can aggravate heat by their acid content, as can chard and spinach.

Vegetableswithwarmingenergy:beans,beetroot,Brusselssprouts,butternut,carrots,corn,dandeliongreens,eggplant,kohlrabi,leeks,mustardgreens,olives,onions–white,sweetpeppers,whitepotato,sweetpotato,radish,spinach,wintersquash,tomato,turnips.

Vegetableswithcoolingenergy:artichoke, asparagus, beetroot, broccoli, cabbage, cooked carrots, cauliflower, celery, coriander leaf, cucumber, dandelion greens, fennel fresh, green beans, kale, leeks cooked, lettuce, okra, red onions cooked, parsnips, peas, sweet peppers, sweet potatoes, spinach, sprouts, summer squash, zucchini.

eco retreats is an off-grid forest retreat in the heart of Wales’ Dyfi forest.

Wearepassionatelycommittedtoensuringtheconservationofthebeautifulforestinwhichwework,andharnessingitsgentlepowertocaptivateourguestsandhelpthemtoreconnectwiththemselves,witheachotherandwithnature.Whereverpossible,products used or offered to guests are fair trade, organic andeco-friendly;andpurchasesaremadethoughtfullywiththeaimof supporting companies that are working to make the worldmoreequitableandconserveitsvaluablenaturalresources.Ourvision is that the ripple effect of ourworkmay spread far andwide as guests leave refreshed, grounded and atpeace–andinspiredtolivealittlemoreconsciouslyeveryday.

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