3 Ayurvedic Recipes to Try this Summer

With the temperatures outside reaching the zenith during summer, we tend to reach more frequently for light and fresh meals. Especially if you happen to be to be a fiery pitta dosha (you can check your dosha via this link, you will need to take care not to stimulate your system too much with you eat. Summer is hot, bright and sharp (pitta), and it boots most people’s energy levels and speeds up their metabolism. According to Ayurveda, the food that we put into our bodies affects our entire well-being, so it’s important to read up on our prakruti. Everyone has a specific balance of the three doshas. And, to make things crystal clear, everything in the universe can be categorized as a unique proportion of the three.

A quick reminder of each one:

• Vata (air, ether) - associated with dryness, lightness, cold, mobility, and subtleness; as well as the autumn season! Those who have a prevailing amount of vata in their systems, tend to have a slim, delicate build, are energetic and creative. They may suffer from high sensitivity to temperatures, forgetfulness, sleeping disorders, irregular eating patterns, or anxiety.

• Kapha (earth, water) – can be described as steady, stable, slow, cold, and soft. Kapha season is roughly around spring when the world regains its vital energies. Dosha people are real caretakers. They are thick-boned, strong, and quite conscious in their actions and lifestyle. If this dosha becomes too prominent, they might suffer from weight gain, sluggishness, breathing problems, and lack of motivation.

• Pitta (fire, water) – anything characterized by the traits: hot, light, sharp, oily, liquid, and mobile has a predominant pitta dosha. Such people are usually muscular in bodybuild, athletic, competitive, and make great leaders. They’re motivated and goal-driven. Their fiery way of being can get out of hand, however, and lead to mental tension, stomach aches, and heartburn. That’s partially due to their busy, multi-tasking lifestyles.

Ayurveda is about three doshas
Vata for movement
Pitta for digestion
Kapha for stability
And to let these three doshas in
Equilibrium is what we call as “health”
-Shubham Ekande

By knowing our doshas, how should we choose what we eat?

During the summer, we should most of all, go for lighter meals with fewer calories. That’s because don’t need as much energy as in the colder months to keep warm. All three dosha types should drink as much water as their body asks for.

Vata-dominant people should do their best to incorporate as much water and earth qualities, through eating sweet and salty meals at regular times. Sweetness should bring them more energy and vitality throughout the day (grains, pastas, milk, dried fruits, honey, fennel…), while saltiness helps retain moisture and electrolyte balance (salts, kelp, seaweed, tamari). Below, we’ve shared an example recipe:

BUTTERNUT SQUASH SOUP

(great for vata)

Ingredients:

• 1 medium butternut squash, peeled, seeded, and cut into 1-inch pieces

• 1 cup red pumpkin peeled, seeded, and cut into 1-inch pieces

• 1-inch piece fresh ginger washed and finely chopped

• 1 teaspoon (tsp.) cinnamon

• ¼ tsp. clove

• 1 tsp. cumin

• ½ tsp. turmeric

• 3 cups water and 1 cup coconut milk or 1 cup of each, half-and-half

• Salt and pepper to taste

• Nutmeg for garnish

• 2 tbsp. Ghee

How to prepare:

1. Boil or steam the butternut squash and pumpkin.

2. Now, add the water or coconut milk and mix. Keep aside.

3. Warm the ghee. Add the cumin, ginger, turmeric powder, clove, and cinnamon in it, till an enticing aroma fills the room. Add the spices to the original mix.

4. Mash the mixture with a masher.

5. Garnish with nutmeg. Serve hot and enjoy!

And what about the energetic and upbeat pitta folk? You need to add more astringent/bitter and sweet flavors into your menu. The first dry-out pitta’s natural hot and moist qualities and can be found in leafy greens and veggies, most legumes, and black tea. The sweetness can be found in the same foods we mentioned for vata. Try this mouth-watering berry bake recipe to balance your pitta dosha:

BERRY BAKE WITH CRUMBLE

(excellent for pitta and vata)

Ingredients Berry Filling

• 5 cups berries

• 2 ½ tablespoons arrowroot or cornstarch

• 1 tablespoon lemon juice

• 2 tablespoons sugar

Ingredients Oatmeal Topping

• ½ cup raw or packed brown sugar

• ⅔ cup whole wheat flour

• 1 ¼ cups rolled oats

• ½ teaspoon salt

• ¾ cup unsalted butter

How to prepare:

1. Preheat oven to 180-200 degrees, butter a square baking dish or pan

2. Combine all the ingredients for the filling together and spread evenly in the baking dish.

3. Crumble the topping evenly over the fruit.

4. Bake until the topping turns a crispy brown and the fruit gets tender (est. 45 mins).

5. Dig in!

Lastly, Kapha-dominant people need a little something to spark their systems up. They should avoid heavy or excessive meals. Summer is actually the ideal time of the year for them, igniting their naturally slow digestive system. Add a bit of spice to your dishes with peppers, radishes, pepper, cumin, ginger, and mustard. And, bitter flavors to help draw down that extra moisture.

RED LENTIL DAHL

(ideal for kapha and pitta)

Ingredients

• 1/2 cup split red lentils

• 1.5 cups chopped tomato

• 1 cup unsweetened soy milk

• 1 cup red bell pepper (roughly chopped)

• 10 walnuts  1-inch piece of ginger root (peeled and chopped finely)

• 1 cup water

• 2 tbsp coconut oil

• 1 tsp each of cumin and coriander powder

• 1/2 tsp each of cinnamon, turmeric, and fenugreek powders

• 1 tsp balsamic vinegar

• Good pinch of Pink Himalayan salt

• About 1/8–1/4 cup roughly chopped cilantro leaves

• 1–2 tbsp tahini (optional)

Instructions

1. Add oil, spices, and ginger to a hot, medium-sized pot. After 20 seconds of toasting, add soy milk and 1/2 cup of water.

2. In a blender, blend the tomato, walnuts, bell pepper, and the remaining half cup of water.

3. Pour mixture into the pot and add the lentils, salt, and vinegar. Cover with a lid and cook for 20 minutes on low-medium heat.

4. When lentils are soft, you can take the dahl off the stove and stir in fresh cilantro. Serve with chapati, brown rice, or vegetables on the side.

5. Optional, and recommended for added flavor, is to mix in the tahini after you remove it from the heat. This makes the dahl extra creamy!

Enjoy your lovely Ayurvedic meals this Summer!

- Written by Michelle Prygiel