Ayurvedic Inspired Holistic Summer Recipes

An important topic of Ayurvedic lifestyle is food and nutrition. When it comes to summer, we will feel an increase of Pitta Dosha and can balance here with a specific diet.

In summer it is okay to eat more raw leafy greens to keep Pitta cool and this is also a wonderful side effect to balance Kapha. Light and cool vegetables balance Pitta and Kapha. As it is hot outside, we will not cool out that quickly and can even eat with our Vata dosha more refreshing dishes!

Find also my SOS heatwave tips and hacks here: http://fromayurvedawithlove.com/2019/06/25/ayurveda-sos-guide-to-stay-cool-during-the-heat-wave/http://fromayurvedawithlove.com/2019/06/25/ayurveda-sos-guide-to-stay-cool-during-the-heat-wave/

My Ayuredic summer diet is also Acid/Alkaline balancing – People with a Kapha-Pitta Dosha can also benefit from the recipes I am going to share with you today. I am inspired by plantbased, highcarb, lowfat recipes, which are perfect for summer and Kapha and Pitta friendly!

The recipes are plantbased, gluten-free and have zero oil, less spices and you can find the Ayurvedic tastes for every recipe at the end of the instructions!

I will please your taste buds today with:

  • A delicious and cooling coconut bowl recipe
  • A healthy and grounding potato salad recipe
  • A creamy low fat pasta recipe to feed your soul

I hope you will enjoy every single one of my recipes! I am actually eating them a lot! 🙂

Ayurvedic Meal Plan – High Carb Low Fat inspired

Breakfast

“When life gives you a coconut…make a bowl out of it!“ – Bowl

Refreshing, nourishing and pretty!

Please have this bowl not as the first thing in the morning. Start with a warm fennel tea a half hour before you eat it! Some say coconut joghurt is joghurt and can´t be eaten with fruits, others say it is also a fruit and can be eaten mixed with other fruits. I go very well with my sensitive digestion with coconut joghurt and fruits – try and see how your body is feeling about it! 😊 I think when we don´t eat a bowl like this every morning, we will be fine!

Ingredients:

1 cup of Coconut Joghurt, room temperature

1 ripe peach, cut in pieces

½ banana, cut in slices

1 ripe banana, mashed

1 tbsp blueberries

1 tbsp strawberries

1 tbsp gluten free muesli

1 tsp cashews

1 tsp chia seeds

Instructions:

  1. Mash the banana in a bowl and mix with your coconut joghurt
  2. Cut the peach into peaces and mix under the coconut – banana mix
  3. Slice the banana and then just top everything on your bowl – I always start with the banana slices, go on with the other fruits and sprinkle muesli, cashews, chias at the end over everything!

Pro-Tip: Peaches are Vata pacifying but aggravate Kapha and Pitta. You could replace here with apricot (Kapha and Vata) and Strawberries instead of peaches (Pitta).

You can also skip the banana and cashews when your Kapha is aggravated a lot. 😊

Do you still need a morning routine? Find my article about how-to here: http://fromayurvedawithlove.com/2019/06/30/kick-start-your-day-with-an-ayurvedic-morning-routine/http://fromayurvedawithlove.com/2019/06/30/kick-start-your-day-with-an-ayurvedic-morning-routine/

Lunch

„Potato salad kissed by Mayocado”

Potatoes and Avocado are helpful for losing weight!

Ingredients:

„Potato Salad“

2 big potatoes, cooked, peeled and diced

1 small red onion, diced

2 stalks of green spring onion, diced

2 stalks of green cellery, diced

„Clean Mayocado“

Ingredients:

1 ripe avocado

1 tsp dijon mustard

¼ tsp himalayan salt

½ tsp maple syrup

1 tsp fresh or dried dill, minced

1 tsp lemon juice

1 pinch black pepper

½ cup water

Instructions:

  1. Chop your potatoes into cubes and place in a medium sized bowl. Chop the onion, the cellery and the green spring onions and mix with your potatoes. Set aside.
  2. Peep the Avocado and pull it into another bowl. Mash with a fork until creamy. Mix with mustard, lemon juice, salt, maple syrup, dill and add black pepper and a bit water into your mixture. It should be a creamy consictence which can coat your potatoes evenly.
  3. Mix everything together and top with green spring onions if wanted.

I served black bean patties to it which is also awesome when you have a bbq with your friends! I also love to just have leafy greens underneath the potato salad – so we can feed our taste buds with bitter and astringent!

Pro-Tip: Use warm potatoes and serve also the salad with lukewarm potatoes.

What is Ayurvedic about this recipe? We have here all six tastes according to Ayurveda included:

Sweet – maple syrup, avocado, onion

Sour – lemon

Salty – salt

Bitter – celery, dill

Pungent – celery, onion, dill, mustard

Astringent – potatoes

Dinner

„Soulfeeding Pasta“

Creaminess will let you melt away!

Ingredients:

Gluten-free Pasta of choice

1 cup of spinach, diced

1 red onion, diced

2 cups of cauliflower

2 garlic cloves

½ cup of soaked cashwes

1 tbsp of hemp seeds

1 tbsp lemon juice

2 tbsp nutritional yeast

½ tsp salt

1 pinch black pepper

A bit water

Instructions:

  1. Cook your cauliflower in a bowl or steam it, until soft. Chop in the meanwhile your spinach and onion, heat a bit water in a small pan and start to sautee the veggies. Set aside.
  2. Start boiling water for your noodles and mix all your sauce ingredients in a blender: the cauliflower, the garlic cloves, hemp seeds, cashews, yeast, lemon, salt and pepper.
  3. Mix until creamy. Place your noodles in a bowl and top with sauteed veggies, pour sauce over and mix well.
  4. Enjoy and don´t eat after 6 p.m.! 😉

What is Ayurvedic about this recipe? We have here all six tastes according to Ayurveda included:

Sweet – hemp seeds, cashews

Sour – spinach, yeast, lemon

Salty – spinach, salt

Bitter – spinach

Pungent – onion, garlic

Astringent – spinach

Takeaways:

  • Plantbased wholefoods are perfect to nourish our body, in summer we can help to stay cool with specific foods
  • Ayurveda recommends to eat 6 tastes with every meal – this is not even that hard as you can see!
  • During the Pitta season it is okay to eat raw fruits and cooling foods – important here is to find a balance to not aggrevate one specific Dosha a lot
  • Pitta and Kapha go well without any oil in their dishes – let yourself inspire by delicious SOS-free recipes
  • Start your morning always with warm water, eat never too cold and make the experience that this alone can help your mind-body-soul wellbeing a lot!

If you liked my recipes, let me know in the comment section, tag me in your pictures on Facebook and Insta!

Let´s start into a new week, get nourished and energized! Wishing you all the best!

Namaste!

Yours,

Krishnaprema

The perfect Kapha breakfast – let´s get energized!

The last two Sunday´s were all about breakfast ideas and facts for Vata and Pitta Dosha. Today we come to our third Dosha, which is all about Earth and Water!

According to Ayurveda, breakfast is the most important meal of the day. To activate your agni, your digestive fire, your body needs food. Without any breakfast, our body will respond quickly to stress, our blood sugar level is low, concentration won´t come easy and our metabolism need more time to “start.” We will be tired quickly and have binge eating habits for lunch or cravings for sugar and sweets. 

The qualities of Kapha Dosha

Dry and warm ingredients are the key here. They are giving your Dosha the possibility to warm up and get energetic! Fresh ginger, cardamom is helping your digestive fire to work in the right amount.

Kapha Dosha is a Dosha that can go without breakfast and also have coffee – but when you are not super hungry, I would suggest eating later in the morning, but don´t skip the breakfast at all. And also – don´t have coffee on an empty stomach! 😉

Kaphas are sometimes not super hungry and overeat then, avoid that and try to have regular meals.

Always remember the opposites of your Dosha

Airy foods go well for your Dosha, it will make your body feel less heavy and help you to don´t gain weight. Healthy airy foods are mostly steamed veggies like Brussel sprouts, kale and cauliflower – but not everyone likes it savory for breakfast. Raw veggies are also to avoid.

Dried fruits are perfect in your porridge, and there are delicious porridge recipes without any oats – but with Quinoa or shredded coconut! Buckwheat can taste awesome and tiger nuts will be your new best friend.

Fiery foods as ginger, cinnamon, cumin and warming spices are perfect and can be combined with some fruits! Fruits that are warmed up and spiced up make a great combo to porridges. If you are not such a hungry morning breakfast person, warm fruits with spices can be delicious without any grains.

Get inspired by this nourishing and energizing Quinoa breakfast bowl:

The mighty Quinoa Bowl

That Quinoa porridge could make your day!

Ingredients:                         

½ cup of cooked Quinoa (I like the three colored version)

1 cup plant based milk

1 teaspoon vanilla

1 teaspoon cinnamon

1 teaspoon ground cardamom powder

½ teaspoon ground cloves

A pinch of Himalayan salt or sea salt

2 tablespoons of flax seeds

A bit agave juice for sweetness

Toppings:

Chia seeds, blueberries, cacao nibs

Or warm apples and pears with a mix of cinnamon, ground cloves and cardamom

Preparation:

  1. Warm up the plant based milk in a small pot with your spices and let them simmer for a moment on medium heat.
  2. Add Quinoa and let it cook for 10 minutes on medium heat. Stir from time to time.
  3. Put in a bowl and add your toppings of choice.
  4. To make the version of your apples and pears, heat some coconut oil and roast the spices, before you add the fruits. The fruits should get warm but not super mushy!
  5. Enjoy! To save time, prepare everything in the evening, this porridge is easy to reheat as well! 🙂

Please let me know if you tried this recipe and share with a picture! 🙂

Do you already feel balanced and like a new person? Share in our comment section below and if you have any questions, feel free to ask!

If you liked this one, make sure you don´t miss the next one and subscribe to the blog:

Have a beautiful Sunday and a lovely new week as well! Namaste!

Vegan Kimchi Recipe – From Ayurveda With Love

Yes, yes, yes! I have here a Korean approved vegan Kimchi recipe I want to share with you! What about Ayurveda and Kimchi? I will talk shortly about that!

Want to calm your Kimchi cravings? Let´s go!

Do you know about the benefits of Kimchi?

Fermentation is the key

Perfect fermented food is not just delicious, but also healthy to the guts! Vitamins in fermented food stay alive and all the microorganism which are the reason why this tastes so damn good, are helping your digestive system to stay healthy and active!

Now let´s make some Kimchi!

Classic Kimchi is fermented Chinese cabbage with radish, spring onions, garlic, ginger and lots of paprika and if you want it spicy – chili!

Chinese cabbage is a bigger vitamin bomb than kale – I am not lying to you about that! And after that fermentation, the word superfoods get a whole another meaning!

Easy preparation and just a few ingredients

With my 5 simple tricks, your Kimchi is going to be easy peasy made:

  1. You can verify the recipe with the veggies – I just give you here an idea for how it can taste like! Carrots make it more refreshing, you can also add radishes, pak choi and you could also ferment zucchini! You can use less garlic, or more. Find YOUR Kimchi!
  2. The glasses you are going to use should be always being clean and the best thing is to clean them up with hot water before filling the Kimchi in.
  3. Your Kimchi should always have liquid on top, and the liquid will get up in the jar after two days. Just push the Kimchi down in the jar with a clean spoon.
  4. If you don´t like the fermented taste so intense, 2 days of fermentation are okay. I like it 7 days outside and set it in the fridge after that.
  5. My “No-fish sauce” recipe to adding the “fishy” taste is optional – you can do it without as well! (There is also a “No-Fish Sauce” available from the organic brand “Arche.”)

You will need:

Preparation time                           20 Minutes

Time for the whole process        30 Minutes

Ingredients for “No-Fish-Sauce”

1 Tablespoon Miso paste

8 dried Shiitake mushrooms, soaked in water overnight

 Wakame, dried

Nori, dried

Soy sauce for “the taste”

Preparation:

  1. Wash the mushrooms under rinsing water and place them with the dried seaweed in a small pot. Add water to half of the pot (4 cups of water at first). Start to heat the mixture and when the water starts cooking, you add another ½ cup of water to it. So we will keep the Umami flavor in our liquid!
  2. Do it up to three times. Let then simmer on low heat and add the Miso paste and soy sauce to it.
  3. Place aside and let cool it down. I like to prepare it in the evening before making Kimchi. Throughout it´s higher salt content it is also okay to keep the sauce a few days in a jar in the fridge!

Ingredients for your Kimchi

Just try which ingredients serve you the best!

1 small Chinese cabbage

4 teaspoons of sea salt

6 garlic gloves

1 tablespoon of ginger

2 tablespoons of soy sauce

1 small radish

1 small carrot

3 spring onions

1 teaspoon of Gochujang paste

(Alternative: 6 teaspoons of paprika powder (sweet) and 3 teaspoons of chili powder mixed to a paste with 2 garlic gloves and soy sauce)

6 teaspoons of sweet paprika powder

2 teaspoons of chili powder

1 teaspoon of turmeric

1 cup of our “No-Fish-Sauce” or simply water

Preparation:

  1. You will need a big bowl to drain the cabbage in some water. Chop the cabbage in mouth-friendly pieces and add the pieces to a bowl. The water should be a generous amount, so that your cabbage swims a bit. Add the 4 teaspoons of salt to it and let sit for 2 – 4 hours!
  2. In the meanwhile, chop the radish and carrot into thin slices. The green spring onions into thin rings. Set aside. Mince the garlic and ginger and put them separately in a small bowl.
  3. Prepare now the marinade in a mixer. Add garlic, ginger with the sweet paprika powder, the garlic, the soy sauce, the Gochujang paste if you use some and the cup of “No-fish-sauce” and blend it. The texture should be creamy. Set aside.
  4. Rinse the cabbage under water and let dry a moment. Put the cabbage back to the bowl. Add your chopped veggies and mix all. Add now the marinade. Be careful! Use now disposable gloves to massage the marinade into the cabbage-veggie mixture, until all is evenly covered.
  5. Prepare your glasses now with hot water.
  6. Fill the Kimchi in your jars, let space to the top of the jar, the liquid will rise and that can be annoying if the jars are too full. Press the Kimchi a bit, so that there aren´t any space bubbles left.
  7. Set the jars beside; cover it for two days just half, so that a bit air can flow to your Kimchi. After two days, close the jar. Let now sit for more days, when you like it intense. Set in the fridge when you are already happy with the taste! 🙂

Try to eat Kimchi once a day! If you are high in Vata and have struggle with any kind of Kimchi, there is another great Zucchini Kimchi recipe I am going to share the next weeks. Let´s end this post and watch out for my Ayurvedic benefits of Kimchi and how to make Dosha specific Kimchi post! 🙂 It´s a science!

That is how I cut my Kimchi 🙂

Did you tried my recipe? Let us know and share a pic and your experiences in the comments! What are you eating with you Kimchi? Did you prepared it different? Let us know!

Don´t miss a post and subscribe here if you liked this:

Would love to see you soon! Namaste!

Ama – The root cause of all diseases

Ama – undigested metabolism toxins and why it is important to focus on them

You might have heard or read the word Ama now several times. But what exactly is Ama? Ama is according to Ayurveda the main reason for all diseases. Why? The philosophy of Ama and Agni are one of the fundamentals in Ayurvedic Health Care. With a strong digestive fire, your body can digest everything in a perfect way. With a weak, digestive fire the trouble starts. Here is the point about having a special diet for our Doshas, our body constitution which is very unique, and keep our bodies balanced!

The beginning of Ama

Imagine a digestion that is poor and weak, all the nutrients you feed your body throughout food can´t get absorbed well and multiply in your digestive tract. They literally ferment – but not in a good way. Toxins develop and can lead to different problems with health. Sickness, allergies – your body is out of balance. These toxins is what we call Ama. This principle is also food for microbes, which are living naturally in our digestive system. Microbes can breed in a morbid way, which is in other health philosophies and sciences also a way to describe the development of diseases. According to Ayurveda we see them more as a symptom, which is caused by toxins.

Ama can make a connection to the Doshas and start to cause diseases. It can connect with weak doshas, stick to tissues and the lymphatic system, clogging the arteries – a way of disease development which is called “Sama.” All sicknesses that are caused like that, need a specific way of detox – and are mostly not easy to heal. They need a cleansing process to get rid off all the Ama in our bodies – this is how we support the immune system and start to heal. But there are also diseases which aren´t caused by Ama – those are easier to heal and we call them “Nirama.” There are many types of toxins and they also have different qualities, most of them are in the beginning easy to eliminate.

The qualities and different types of Ama

The qualities of Ama are similar to Kapha qualities, but we would describe it more sticky, mucous, with a bad smell. Those qualities help to block body functions and clog the metabolic process. In the early stages Ama is on the tongue – as a white to grey coat, it is a heavy and tired feeling in the body and also bad transpiration, bad breath and so on. The connection to the Doshas bring different types of qualities to Ama.

Vata type Ama is for example caused by caffeine, fermentation in the gut (make the connection to bloating!), or a very unsteady lifestyle. This kind of Ama make you feel more hyper, scattered and anxious.

Pitta Type Ama is more hot and fiery (make the connection to infections!), here it is mostly caused by liver excess, fermentation in the gut. You would feel more irritated, itchy, inflamed.

Kapha Type Ama is caused by heavy and oily food, your metabolism is slow. And that is also how you feel – tired, sluggish.

There are factors which are supporting Ama, the most important are food – not compatible to your body and dosha, food that is heavy to digest, eating too much, food that is causing bloating. Eating habits, like eating at night, too much stress and intense emotions. But also moving to a new place and the change of season are developing Ama, because our metabolism get mixed-up and need a time to get used to the new climate, bacterias.

You can also see the first symptoms of Ama and experience them in your life – not just the coated tongue, but what about being bloated after food and tired and feel sluggish? Strong cravings for fast and junk food? Acne, skin breakouts like red points and allergies? Even clouded thoughts, a unsteady feeling or a lack of motivation is a sign for Ama in your body.

Summarized we can say:

To understand the development of diseases it is helpful to understand the principles of Agni, our digestive fire and Ama, the toxins our body can´t digest. (Also emotionally!)

Ama can have different Qualities, according to Doshas and can also connect to the different Doshas and cause diseases.

Habits in our lifestyle and food decisions can feed Ama but we can also see the state of plaque on our tongues, body and feel it too.

We can get red off toxins by balance our diet and also with Detox and cleansing techniques.

The next connection is to understand the Shrotas, which could be translated as the whole metabolism process of our body. From the air we breathe in, to our bones – Ayurveda sees all the small parts and puzzle them together. So that will be the next step on our Ayurvedic journey! Have the most beautiful start into the new week and see you tomorrow with a special guest on Motivational Monday, to keep us inspired and creative! A beautiful male Yoga teacher from Canada will tell you a bit about his way and journey! Namaste!