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

Ayurvedic Breakfast – let´s get warm, Vata peeps!

Unique, delicious and healthy – we teach you how to start your day powerful and satisfied! Tips, facts and recipes for the most important meal of the day!

Could this be your new morning Routine?

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.

Eat Right for your Mind-Body-Type

The important point is to eat right for your Mind-Body-Type, your Dosha. The needs of your body for your diet are very unique! Vata is all about air and aether, you remember that it is mobile, rough and dry? And that we should eat the opposite? Great. This week we start with breakfast ideas for Vata Dosha. This Dosha needs food for grounding, food that is moisture, nourishing and warming!

You will help your unique Body type to activate your agni, breaking down the nutrients, feel grounded but energized and more healthy. If you never tried this before, I highly recommend a few weeks of Ayurvedic breakfast – the effects are there after a few days. Promised!

All About the ingredients

Porridge in every variety is perfect here – it is simple to prepare, it got minerals, protein, carbs and fibers to get your digestion going! But it don´t have to be just oats. You can use Quinoa (perfect for Vata because high in protein), rice (can be also prepared sweet with plant milk) and Tigernuts! Toppings like berries (also warm), banana, cinnamon, cocoa nibs, agave juice or maple syrup are grounding and calming your Dosha. Prepare your breakfast in the evening, when you run out of time in the evening. So you can just warm it up quickly and put on some mouth watering toppings!

Get inspired by this easy and mouthwatering Vata porridge recipe:

“Strawberry-fields-forever” Porridge

Ingredients:

½ cup of gluten-free oats

2 cups of plant based milk

1 pinch of salt

½ teaspoon of cardamom

½ teaspoon of cinnamon

½ teaspoon of sesame oil

Toppings:

1 Cup of fresh or frozen strawberries

1 Hand full of blueberries

1 teaspoon of chia seeds

A handful of almonds, raw

1 tablespoon of maple syrup

Here we go:

  1. Heat the sesame oil in a small pot and add the spices there. Enjoy the smell and add plant milk of choice. When it is slightly heated, you can put your oats into the milk. I always use a fist full of oats, cause that is the size of my stomach. Start it slowly in the morning and don´t over eat it! Let simmer on a medium heat and stir well. Add the salt.
  2. In the meanwhile, you need another small pan or pot. Chop your strawberries into halfs and start to heat them slowly with the blueberries and the maple syrup on medium heat. (Agave Juice works also well!)
  3. The texture of the Porridge should be creamy and not too sticky, if needed, add a bit more plant milk. Let simmer for 5 minutes.
  4. Put in a bowl and add the toppings: Start with the berries and the delicious juice, add the chias and the almonds.
  5. I had warm cocoa also this morning, spiced up with cinnamon and cardamom as well! Enjoy!

Doesn´t this sound perfectly to start your day with? Here are some pro-hacks to save time in the morning:

  • Prepare oats and other grains overnight, your porridge will be much creamier and also faster done!
  • Chop your fruits in the evening and add them in a small bowl into your fridge!
  • Wake up 15 minutes earlier to find time to prepare and eat a Moment in silence before you leave the house.
  • Go seasonal with your toppings to find more variety! The Farmers market can inspire you!
  • Try to drink a warm water in the morning first – 30 Minute before you have breakfast. I do this always in the bathroom when I prepare myself for the day.

Can´t wait to share with you some amazing Pitta facts and recipe next Sunday! We will also talk About Kapha and all mixed types! And what about a chart on ingredients for the Doshas? I dive myself now in endless creativity and productivity and wishing everyone a Beautiful start into the new week! Namaste!

The “period cure” Fhô-real!

Another great way to treat your body with relaxing herbs is to make this Phô! This Phô comes along with Fennel, Cinnamon and good ingredients that leave your body satisfied and balanced. So your body doesn´t have to deal with digestion so much and this will release tension in your body. It is also super delicious and easy to prepare, one of the recipes we also can make every time when we are hungry and need something fast-to-go. Let´s make our period magical!

Ingredients:

Broth:

  • 8 cups vegetable broth (I usedDashi)

  • 3 cups water
  • 1 yellow onion, roughly chopped
  • 4 cloves garlic, minced
  • 3 whole star anise (or ½ teaspoon powder)
  • 1 inch piece fresh ginger, minced
  • ½ teaspoon of cinammon
  • ½ teaspoon of fennel seeds
  • Soy sauce to taste
  • 1 package rice noodles

Toppings:

  • Fresh or frozen basil 
  • Fresh or frozen cilantro
  • Fresh or frozen mint
  • Green spring onions
  • Sautéed mushrooms (used here Champignons, Shiitake and Oyster)
  • 1/2 Spiralized carrot
  • 1/2 Spiralized zucchini
  • Optional:
  • Mung bean sprouts
  • Hot sauce
  • Lime wedges or juice

Instructions:

  1. Heat sesame oil, onions, garlic and ginger in a pot and after a few minutes add the spices all together. Stir for 5 minutes and add broth. Cover and let the spices and broth simmer for 20 minutes.
  2. Taste and add soy sauce as needed. The amount you need will vary a bit depending on your taste preference and how salty the broth you used is.
  3. Bring a big pot of water to a boil and cook your rice noodles. Follow the directionsof the package and reduce the amount of time about one minute. Drain and rinse the noodles with very cold water. Add the noodles to a bowl, because the get sticky super quick.
  4. Heat sesame oil in a pan and start to sautee the mushrooms. Add the shrooms , zucchini, carrots to the broth and let simmer for one more minute.
  5. Bring broth into the bowl and start to bring the toppings of choice on top.

Here are some facts about the magic ingredients and why they are helpful to you:

Fennel relieves gas and bloating.

Star Anis is a warming aromatic herb that moves blood and reducing cold-stagnation.

Cinnamon is long relied upon for it´s stimulating effect on the circulation – it warms your blood and your body into coziness with a sweet taste. The warmth it brings to cold hands and feet is so helpful for your period time!

The laxative and circulatory qualities of garlic are useful in cleansing regimens.

The earthiness of mushrooms is a sign of the ability to keep you grounded and calm your nervous system.

Ginger lifts your mood and boosts enthusiasm.

Sounds good, right? Let us know how this worked for you! I usually eat this on my first day of my period and it helps me a lot to stay comfortable and relaxed.

Let us know if you tried and share your experience with us! ❤️ Beautiful Saturday to you and much Love!

The “Treat Yourself Like A Queen” Porridge recipe

As you might know can periods be pretty awful and painful for some of us. I would like to share my latest Porridge recipe with you! Some ingredients can help to release some pain and relax your body. I also used the ingredients with experience – wheat and gluten are triggering my period a lot. As well does sugar, even when my cravings for sugar can be high! Try to avoid sugar and use other sweeteners. Try to use Gluten-free products as well. Porridge makes a fantastic start into your day and it can be so utterly delicious, when you prepare it in the right way!

 Ingredients:

½ cup of Gluten-free Oats

2 cups of plant based milk

1 pinch of salt

1 teaspoon of raw cocoa powder

½ teaspoon of cardamom

½ teaspoon of Ashwagandha

I used here the complete mix of Pukka :

https://www.pukkaherbs.de/dein-wohlbefinden/aktuelles/2018/08/pukka-herbs-praesentiert-neue-bio-lattes/

and used so 1 teaspoon cinnamon as well.

Toppings:

1 ripe banana

1 teaspoon of Maca

1 teaspoon of chia seeds

A few Gojis

1 teaspoon cocoa nibs, raw

A handful of cashew nuts, raw

1 tablespoon of vegan hazelnut butter

1 tablespoon of maple syrup

Here we go:

  1. Bring plant milk in a small pot to boil and add the spices or the spice-mix and the oats. Let simmer on a medium heat and stir well. Add the salt.
  2. The texture should be creamy and not too sticky, if needed, add a bit more plant milk. Let simmer for 5 minutes.
  3. Put in a bowl and add the toppings: start with Maca, Hazelnutbutter, Banana and at the end you should top with the Maple Syrup.
  4. Put on Netflix and your favorite show, have some Fennel Tea and enjoy every spoon of your pudding like chocolate porridge breakfast!

Let us know how you liked this recipe and we would also love to spread this one on the WWW! Also follow us on Instagram on “From Ayurveda With Love.”

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You are unique…

….and Ayurveda knows about that fact!

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Ayurveda is more than oil massages and Indian Food. We can thrive by those ancient modern practices and make them fit into our modern and busy day to day lives.

Learn with me how to balance your Dosha and learn with me how to cook deliciously vegan – ayurvedic food with recipes from all over the world!

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Porridge and Anatomy