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Ayurveda in the
Kitchen
with Living Foods
Ayurveda for Yogis Series
with Cate Stillman
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Notice the sensation of hunger.That is your agni @ work.
Power of Digestion
Feel into the center of where you get hungry. Are you hungry? You are feeling your agni. If you are not hungry your agni is at work digesting your food. The power of digestion is the gateway to a healthy body and mind.
Pitta people have high agni or hot acidic digestion which reinforces their natural intensity. Kapha types
tend to have slow agni, or slow, damp digestion which makes them feel sluggish. Vata types agni is
often weaker and fluctuates which creates more sporadic eating habits.
Is your agni balanced?• My tongue is pink• I pulse between authentic hunger and deep satiation• I poop every morning after drinking water.• I have great consistent energy throughout the day without use of stimulants.
• Is your agni out of whack?My tongue has white gunk on it.I eat sporadically and without rhythm.I eat when I’m not hungry.I overeat.I experience digestive issues and feel bloated.I fart and/or burp a lot.I wish I had more energy in the afternoons and evenings. I graze throughout the dayI crave foods that I know don’t serve me.
Get your Agni in tip top shape
• Eat 3 meals a day.
• Have only water or hot water between meals.
• Make your lunch the main event and dinner a big non-event. Cooking after work is exhausting. Make it easy and light.
• Eat only when hungry. Duh. Feel how good it is to eat when you are hungry. If you eat emotionally, notice the sensations around eating when hungry isn’t present. That is your inner intelligence waking up!
• Eat before dark. Agni goes down with the sun, and is blazing by noon.
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Food and the 6 tastes chart
SweetVP- K+
SourV- PK+
SaltyV- PK+
PungentV+ PK-
BitterV+ PK-Astringent
V+ PK-
building
reducing
V= Vata (wind)
P = Pitta (bile)
K = Kapha (mucus)
warming
cooling
warming
cooling
The outer world becomes our inner physiology through the 6 senses. Taste is the most obvious as your body is fed nutrients to build bodily tissue through food. Our tongue has 6 sections to absorb the 6 tastes. All 6 of the tastes are needed for optimal digestion.
For example, if you leave out bitter, which refines and tightens the tissue, your cells will lack cohesion and tone. This is modeled in the Western diet which lacks dark leafy greens and suffers from obesity (a disease of excess expansion and lack of contraction).
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Doshas & elements
foods herbs Seasons to increase
Sweet ↑ K ↓PV
earth & water
Grains, root vegetables, nuts, meats, sweeteners, fruit
Ginseng, licorice root, ashwagandha, chavanprash, saffron
Summer, fall, early winter
Sour ↑ PK ↓ V
water & fire
Yogurt, sour fruits, fermented foods, citrus, pickled foods
Umeboshi paste, miso, tamarind
Fall, early winter
Salty ↑ KP ↓Vwater & fire
Seaweed, pickles, celery
salt Fall, early
pungent ↑ PV ↓K
fire & air
Onion, garlic, , radish- cabbage family
Most spices, peppers, horseradish
Winter, spring
bitter ↑V ↓ PK
air & ether
Leafy greens, bitter vegetables
neem, goldenseal, gentian, turmeric
Spring, summer
astringent ↑V ↓ PK
air & earth
Beans, dried corn, millet, rye, nuts
Coriander, turmeric, parsley
Spring, summer
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Food Guidelines for Energetic Bodytypes.
Eating seasonally has the highest priority for optimal health - attunement to nature’s rhythms. Secondarily, you want to attune to your personal energetic design. This where eating for your
bodytype comes in handy. Refer to the Ayurvedic Basics Guide to know more about who you are. Then, start to see if you’re on tract by following the guidelines for your type below, and notice how you feel. If you feel more grounded and clear, you are on the right track.
VatasVatas are already light, dry, cold, sensitive, and have a dispersing energy. Foods and eating habits that are intrinsically opposite these qualities will optimize health for Vata people and vata season.
PittaPittas are already hot, oily, sharp, intense, and radiating. Foods and eating habits that are intrinsically opposite these qualities will optimize health for Pitta people and Pitta season.
KaphaKaphas are already moist, cool, grounded, heavy, and have a condensing energy. Foods and eating habits that are intrinsically opposite these qualities will optimize health for Kapha people and Kapha season.
The Doshas, Living Foods Cleansing and planning your cleanse.
We will experiment with integrating more living foods. Here are some of the guidelines for bodytypes.
Vata types (light bodyweight, easily excitable mind)You may be drawn to begin your cleanse with juice cleansing and move from there into soups. As you move into and out of deeper cleansing, eat heavier, oily foods such as avocados, soaked nuts and seeds, and add spice like ginger and cayenne. Use mostly soups during your cleanse, warmed and moderately spiced, or warm your juices up. Combine dark leafy greens with avocados or soaked nuts.
Pitta types: (medium bodyweight, intense mind) You may be drawn towards a deeply purifying juice cleanse or all living foods. In general, steer towards a mild, more bland diet with plenty of roots and greens, sweet fruits, mild spices, sprouted grains, coconuts and avocados, and plenty of fresh sprouts. After a deep cleanse, protein may be desired through almonds and sunflower seeds.
Kapha types: (heavy bodyweight, fluid mind)You may be drawn strongly towards 1-‐3 of hot water fasting, and from there moving into some spicy juices and spicy light soups. As you move into and out of deeper cleansing, eat something bitter first in the meal. Keep nuts and seeds minimal. Spice foods well, minimize salt, soak and sprout nuts and seeds. Enjoy apples and pears, lemon, ginger and parsley.
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Best Greens:butter lettucebeet greens, romaine, swiss chard, baby kale leaves, sweet lettuces
Best other green veggies:fennel bulb, peas, asparagus, celery, zucchini, red, orange, and yellow peppers
Best rootsbeets, carrots, sweet potatoes, zucchini, parsnips, radishes, winter squashes, maca, turmeric root, ginger root
Best Sprouts:sunflower sproutsalfalfa sprouts, clover sprouts, radish sprouts
Best Fermented Foods:All fermented foods are great for Vata. Live culture miso, kombucha, sauerkraut, kimchee
Best seeds/nuts/fatssesame, sunflower, avocado, olives (ghee), chia, flax, almond, pinenuts, macadamias
Best fruits:sweet & sour fruits: grapes, cherries, peaches, mangos, citrus, pineapples, bananas with seeds, tomatoes
Best Greens: Kale, dandelion greens, collards, all lettuces, cilantro
Best other green veggies:fennel, peas, asparagus, celery, zucchini, peas
Best roots:burdock root, sweet potatoes, parsnips, carrots, jicama, turmeric root
Best Sprouts:sunflower sprouts, alfalfa sprouts, clover sprouts, mung sprouts, lentil sprouts, broccoli sprouts
Best Fermented Foods:Small amounts of homemade sauerkraut
Best seeds/nuts/fatssunflower, coconut, avocado, (ghee), chia, flax, almond, hazelnuts
Best fruits:sweet, watery fruits: melons, grapes, peaches, apples, pears, berries
Best Greens:All greens in enormous amounts! parsley, beet greens, radish greens,kale, cabbage, brussel sprouts, collards, mustard greens
Best other green veggies:fennel, broccoli, red, yellow and orange peppers, asparagus
Best rootsradishes, beets, turnips, ginger root, turmeric root, burdock root, daikon
Best Sprouts:All sprouts! radish sprouts, onion sprouts, alfalfa sprouts, broccoli sprouts, fenugreek
Best Fermented Foods:Small amounts of spicy ferments are best: kimchi, pickled limes,
Best seeds/nuts/fatspumpkin seeds, chia, flax, corn oil, mustard oil
Best fruits:astringent fruits: grapefruits, pomegranate, apples, pears, tomatoes, berries
Best Plant Foods* if you’re constitution is Pitta, eat more foods from the Pitta list.
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Simple Green Smoothies* any of the juices can be eaten as smoothies as well
Vata’s best smoothie1 cup spinach1 peeled orange1/2 inch ginger root 1/2-‐1 tsp. spirulina1 + tsp. extra virgin coconut oil2 cups waterstevia leaf for sweetness to taste ( a pinch)
Vata’s superfood smoothie1 tbsp. maca root3 tbsp. soaked chia seeds1 tbsp. goji berries1/2 tsp. spirulina3 dates1 cup leafy greens1 + tsp. extra virgin coconut oil1 wheatgrass cube1 cup mango or banana2 cups water
Vata’s Simple Smoothie:1 cup kale1 banana6 dateshandful soaked almonds2 cups water
Vata’s Favorite Smoothie1 banana1 c. greens1 c. pineapple1 tbsp. coconut oil2 c. water
* vata can also add avocado to smoothies for more fat!
Pitta’s best smoothie1 cup leafy greens1 cup sproutssliver turmeric root1 oz. aloe juice1 apple2 cups waterstevia leaf for sweetness to taste ( a pinch)1 tsp. extra virgin coconut oil
Pitta’s superfood smoothie1 tbsp. maca2 oz. aloe juice2 cups leafy greens2 tbsp. ground flax1 orange2 c. water 1 wheatgrass cubestevia to taste
Pitta’s Simple Smoothie:2 stalks celery1 cup greens1 apple1 + tsp. extra virgin coconut oilstevia to tastewater
Pitta’s Favorite Smoothie1/2 cucumber1/2 c. cilantro1 c. greens2 apple2 cups waterstevia to taste
Kapha’s best smoothie1 cup leafy greens1/4 cup parsley1 cup sprouts1 cup wild blueberries1 inch gingersqueeze of fresh lemon2 cups waterstevia leaf for sweetness to taste ( a pinch)
Kapha’s superfood smoothie2 tbsp. cacao nibs3 tbsp. goji berries1/2 c. blueberries1 tsp. raw honey2 cups leafy greens1/2 orange2 c. water
Kapha’s Simple Smoothie:2 cups greens1 grapefruit1/2 tbsp. raw honey2 c. water
Kapha’s Favorite Smoothie2 c. radish greens2 radishes1 pear2 cups waterstevia to taste
Kapha’s Best Smoothie1/2 c. basil1 c. romaine1 c. spinach1 grapefruit with seeds2 c. water1/4 lemonpinch of cayenne
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Wrap it.
Vata wrap ingredients:Avocadostomatoesshredded jicama, beets, carrotssproutscreamy dressingscucumber or zucchini stripsred, orange or yellow peppersesame seedswrap in nori or sprouted wheat or brown rice tortilladulse powder
Pitta wrap Ingredientsavocadocucumber or zucchini stripscarrot stripsfennel stripssproutsleafy greensshredded rootssunflower seedscreamy dressingwrap in sprouted wheat or brown rice tortilla
Kapha best wrap ingredientssproutsgreensshredded cabbagespicy rootsred, orange or yellow pepper pickled vegetables & fruitspumpkin seedsspicy dressingwrap in sprouted corn tortilla or nori
Best Tools for Wraps:Mandolin - cuts long veggies into stripsSpiralize - cuts veggies into noodles or ribbonsHigh powered blender (to make sauces super creamy)
Vata Wrap Sauce
1 cup sesame seeds1 tbsp. grated ginger3 tbsp. miso paste2 tbsp. sesame oil3 tbsp. rice vinegar2 tbsp. honey1/4 c. water (or enough for desired thickness
Pitta Wrap Sauce
4 tbsp. dill leaves1/2 c. cilantro leaves1 c. soaked almonds1 tbsp. raw honey1/2 c. water (or enough for desired thickness)
Kapha Wrap Sauce
1/2 c. basil leaves1 c. soaked pumpkin seeds3 tbsp. flax oil1 tbsp. raw honey1/2 c. water (or enough for desired thickness)
Wrap Sauces: use high-powered blender or food processor. Stores in fridge for 1 week.
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Raw Soups kick it up a notch.For those who sense shifting towards living food means the end of soups... think again. When my husband and I switched to raw soups we were astonished by the nutrient-rich experience and the flavor. The bright color will boggle your senses.
Raw Soups!
A great way to start with raw soups is to add boiling hot water to the refrigerator cool
vegetables. This renders a soup about 115’ so the nutrients are mostly alive. I also like
to add Rapunzel veggie broth cubes and fresh herbs for flavor. I use a high powered blender (blendtec or vitamix) for a creamy
texture in my raw soups. A regular blender works, but renders a chunky texture. When using a regular blender you can finely chop
or put veggies through a food processor first.
Raw Family Green Soup3 leaves of chard1 stalk of celeryHalf a bunch fresh parsleyJuice of 1 lemon1 large avocado2 cups of hot waterAdd water as needed and blend to desired consistency. We like to use dulse leaves, grated carrots, grated cauliflower, and sprouts to our bowl of soup.
From ‘Green Smoothie Revolution’, recipe by Victoria Boutenko
Bright red tomato soup2 tomatoes1 red bell pepper2 stalks celery5 sundried tomatoes1 veggie broth cube1 tbsp. olive oilsalt and pepper to taste
Fennel Pesto Soup
2 stalks fennelhandful cilantro1 tbsp. olive oilbig slice lemon juice1 tbsp. pesto or 1/4 c. fresh basil1 stalk celery1 cup green sprouts (alfalfa, sunflower, whatever)1 veggie broth cube salt & pepperpinch of cayenne (for Vatas & Kaphas)2-3 c. hot water
Brazil Nuts & Broccoli Soup
1 stalk celerysmall handful brazil nutsbig slice lemon juice1 tbsp. fresh thyme2 cups broccoli, stalks are fine1 veggie broth cube salt & pepper
from Cate Stillman www.yogidetox.com www.yogahealer.com
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Simple Salads
Vata salads: sweet and warm greens and roots with a soft quality (not too cold and crunchy).
Best Vata Salad1/2 c. fennel, shredded1 c. diced chard (stalk is fine)1 c. yellow pepper1 c. sunflower sprouts1/4 c. fresh basil or dill chopped1 tbsp. lemon juice2 tbsp. olive oil1 tsp. raw honeysalt and pepper to taste.Mix the wet ingredients and pour over the veggies. Marinate for 2+ hours at room temperature before eating. Adjust seasonings to taste.
Zen Kale Salad (V-)2 cups green kale¼ cup sesame seeds2 tbsp sesame oil1 tsp lemon juice½ tsp celtic salt
Combine kale and salt in a mixing bowl. Massage the salt into the kale. Let sit from 1-12 hours. Add remaining ingredients and mix well.
Fennel, carrot & Jicama Salad (VPK-)
1/2 fennel bulb1 large carrot1 cut jicama
Cut all into thin strips. Add a light dressing of olive oil, lemon juice, salt and pepper.
Pitta salads: sweet and bitter greens and roots with plenty of color and sprouts.
Simple Pitta Salad1 c. sunflower sprouts2. c. lettuce greens1 c. grated golden beet1/2 avocado
Asparagus coconut salad1 bunch asparagus, in 1” piecesjuice of 1 lime1 tbsp. melted coconut oil2 tbsp. minced fresh dill or mintsalt to taste
Toss and marinate at room temperature for 2+ hours.
Pitta Sprout Salad
1/2 c. lentil sprouts1/2c. sunflower sprouts1/2 c. alfalfa sprouts1 c. lettuce or mixed greens1/2 c. jicama
Kapha salads: primarily of spicy & bitter greens and sprouts
Simple Kapha Salad
1 bunch arugula4 thinly sliced radishes4 thinly sliced spring turnips1/2 c. mixed sprouts
Daikon-Ginger Salad (K-)1 daikon, grated1/3 cup lemon juice¼ cup ginger, finely grated¼ tsp cayenneLet the grated ginger marinate in lemon-cayenne juice for several hours. Pour the marinade over the daikon and serve.(Daikon is unbalancing for P in large amounts.)
Mixed Greens and Sprout Salad (K-) 2 c. mixed greens1/2 c. arugula1/2 c. fenugreek sprouts1/2 c. radish and onion sprouts1/2 c. grated golden beet2 tbsp. . pumpkin seeds
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What you need to start preparing:Once you know your constitution (and that of those you feed), write a list of foods that will be optimal. Think in terms of categories. Make your list below.
Shopping List
• Leafy Greens
• root vegetables
• seeds for sprouting
• seeds and nuts
• grains & beans
• seaweed
Condiments
• Oils (olive, sunflower, flax)
• Lemons & limes
• stevia leaf
• raw honey
• Superfoods to play with (maca, goji berries, cacoa nibs, etc.)
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