Simple Ayurvedic Recipes


Crunchy Chickpeas Pitta and Kapha pacifying While Ayurveda does nor promote snacking, sometimes we just need a little something to peck on now and then. Crunchy garbanzo beans (chickpeas) make a satisfying and supremely healthy choice for Pitta and Kapha. As witnessed by the many packaged chickpea snacks now commonly seen in stores, chickpeas are popular, so make this snack for a quarter of the price. Customize the flavors to satisfy a personal dosha, and palate, by getting creative with the spices.


Yields: 5 cup servings


2 cups precooked chickpeas or 2, 8-oz cans chickpeas, drained and rinsed


1 tsp sea salt for Pitta or Himalayan salt for Kapha


½ tsp smoked paprika or ½ tsp ground cumin or ½ tsp garam masala powder (optional)


1 Tbsp sunflower or safflower oil (optional for crunchiness; no oil for Kapha)


Spread the rinsed chickpeas on a baking sheet to dry, about 20 minutes. Preheat the oven to 450° F. In a mixing bowl, add the chickpeas; salt; paprika, cumin or garam masala (if using); and the oil (if using).


T


he rules of Ayurvedic cooking can seem overwhelming, but there are


Store the crunchy chickpeas in an airtight container. Do not refrigerate. Tese are great to sprinkle on salads and rice dishes. Don’t make more than can be eaten in three days.


To cook dry chickpeas, soak overnight, drain and place into a large soup pot. Cover with water, at least double the amount of beans.


Bring to a boil, then cover and simmer for at least 30 to 45 minutes.


Check on the beans during cooking. When


The Beginner’s Ayurvedic Kitchen Alter stresses eating according to


simple ways to start aligning our diet with its principles. “Tere is a profound knowledge behind Ayurvedic cooking, but the methods of preparation are easy; you don’t need to be a skilled chef,” says chef, restauranteur and author Divya Alter. “One portion of food should fit in


your hands when cupped together,” says Nishita Shah, of Te Ayurvedic Institute. “Any more is going above and beyond what the body needs and can handle.” “Energetic imbalances can fluctuate, so


what you need now doesn’t have to be what you eat for the rest of your life,” says Alter. Shah uses color to guide her cook-


ing, declaring a dish done when its greens are at peak vibrancy.


the strength of your digestion. “Someone with a fiery or strong digestion may need to eat heavier foods and more frequent meals.” Cooking with fresh, high-quality


and ideally, organic ingredients is key. Food should be prepared soon aſter pur- chase and consumed soon aſter prepara- tion to maximize flavors and nutrition. Ayurvedic cooking enhances natural


flavors, while optimizing digestion, nutri- ent absorption and waste elimination. “How you experience food aſter a meal is just as important as how you feel while eating it. Deep frying, charring or cook- ing at high temperatures makes food hard to digest, overheats the liver and causes acidity,” says Alter.


Toss well to coat and spread on a baking sheet in a single layer.


Place the baking sheet in the oven and bake for 20 minutes.


Remove from the oven, and use a spatula to turn the chickpeas over.


Place back in the oven and roast for an ad- ditional 10 minutes or until the chickpeas are slightly browned. Roast a little longer, if desired, for crunchier chickpeas.


they are soſt, they are done.


Recipe courtesy of Ayurveda Beginner’s Guide: Essential Ayurvedic Principles and Practices to Balance and Heal Naturally, by Susan Weis-Bohlen.


Golden Milk Vata, Pitta and Kapha pacifying


Golden milk is an age-old recipe that nour- ishes the body on many levels. Turmeric helps reduce inflammation, ghee distributes the healing properties throughout the body and tryptophan in the milk will encourage sleep. It is calmative, restorative and delicious. Make this a vegan drink by substituting milk and ghee with almond oil and a dairy alterna- tive such as almond milk, hemp milk or coconut milk made without zinc oxide.


Yields: 1 serving


6 to 8 oz whole-fat goat’s milk for Kapha and Pitta or cow’s milk for Vata


½ tsp ghee ½ tsp turmeric powder ½ tsp ginger powder 1 pinch ground black pepper 1 pinch ground cinnamon 1 pinch ground nutmeg (to promote sleep) 1 small piece jaggery [sugar] (optional)


Add all the ingredients to a small pot. Over medium-high heat, bring the mixture to a boil, then lower the heat and simmer for a minute or two.


Pour into a mug and drink before bed. To enjoy this drink during the day, leave out the nutmeg.


Tip: If experiencing constipation, adding more ghee to the milk will help.


Recipe courtesy of Ayurveda Beginner’s Guide: Essential Ayurvedic Principles and Practices to Balance and Heal Naturally, by Susan Weis-Bohlen.


September 2019 21


photo by © Nadine Greeff


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