Ayurvedic recipes: dishes that heal. Ayurvedic recipes for proper breakfast

What is the best food to eat during a cleanse? And what will you be fed in the Ayurvedic clinic?

In Ayurvedic clinics in India, kitchari is practically the only food for many weeks. The dish is quite satisfying. There comes a feeling of hunger - I ate a couple of spoons and again I am free for several hours. And most importantly - not very boring.

Kitchari is an ideal remedy for cleansing the body.

The Sanskrit word Kitchari is sometimes written as Kichri, Khichari, Kichiri, Khichiri, and also Kidachi. Let's dwell on the most commonly used Kichari (stress on the 1st syllable).

Kitchari is the main dish in the cleansing process used for restoration, cleansing and rejuvenation. Promotes the detoxification process.

This is a simple dish made with rice and green lentils (Mung dal), whole or shelled, with a selection of spices, fried in ghee (roasted butter- also one of important products V Vedic cooking).

It is believed that melted butter in the process of cooking it turns into a Divine substance.

It has solar energy, cleans the aura, has a beneficial effect on all three doshas - Vata, Pitta and Kapha. Kitchari is the only dish in the Ayurvedic diet that does not cause the formation of Ama (toxins), but rather removes it. Also, this dish balances all three Doshas - Vata, Pitta and Kapha.

How to cook it?

The recipe is simple, but requires special ingredients that may not be found by everyone. Here in Toronto (Canada), I buy everything from the Indians (the choice of spices is larger and several times cheaper). Almost everything is in Chinese stores, health stores.

You will need to buy:

mustard seeds (black is better - they are stronger, but for lack of it, yellow ones are also suitable),
coriander seeds (preferably whole, but you can also ground - what to buy),
cumin seeds,
dill or fennel seeds - you can do both, or one thing,
turmeric (another name is turmeric),
a piece fresh ginger, but dry in powder is also suitable,
it is also advisable to buy a jar of Asafoetida - a sharp-smelling powder (imagine a smell that is 10 times superior to dry garlic powder).

As housewives in India say, if Asafoetida appears, everything in the kitchen stinks. So you have to store it carefully.

For me, for example, this jar is wrapped in cellophane, put into a larger jar and all this is stored tightly. closed package. But still, it does not save from a strong smell, so Asafoetida lies in the farthest kitchen drawer, where there is no food.

So maybe not use it, somehow manage? Well, we can do without a lot, only it will not be what we have to cook.

Asafoetida plays a big role in Vedic cooking. She is almost the only spice that helps digest legumes without gas, a strong carminative. Many people do not tolerate legumes, but for Vata they are without proper cooking are simply contraindicated.

Cooking

Heat up 1-2 tbsp. spoons of ghee and add 0.5 tsp. mustard seeds, coriander, zira, dill and stir slowly until the seeds begin to crackle (at this time, the release of the healing energy of the seed begins). Add a slice grated ginger(or 0.5 tsp. dry), 0.5 tsp. turmeric, a pinch of asafoetida, stir and add 1 cup green lentils, 1 cup rice, add water and bring to a boil.

My personal remarks

To cook all this faster, I soak lentils and rice for 1-2 hours.

According to this recipe, a rather voluminous dish is obtained - for a family for 2 times. Try to cook 1/3 of the indicated proportions first, and then adjust the recipe for yourself.

Here we have prepared kichari. It seems, nothing special, porridge-porridge, some kind of pilaf. Why does this dish deserve such attention in Ayurvedic cooking? See above - with its property to balance all three doshas and not form ama.

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Ayurveda means "science of life" in Sanskrit. One of the oldest scientific works covers general medicine, surgery, pediatrics and manual therapy. Today, when everything natural comes into fashion, Ayurveda seems to have been reborn. Of course, in the modern interpretation, we do not start talking about surgical techniques, because medicine has long gone ahead for so many centuries, but dietology, acupuncture and various massages may be of real interest to current admirers of this ancient knowledge.

But what is it? Her cuisine is based on Indian philosophy, which is why spices are so often found in dishes and no animal products are used, except for dairy. Today we will learn a few rules, thanks to which you, too, can join a healthy diet.

Prepare yourself. In order for the dish to bring only benefits to the body, you should positively set yourself up during its preparation. Only freshly cooked food should be consumed, because Ayurveda forbids reheating or defrosting food.

"Live" products. The more natural and thermally unprocessed vegetables and fruits, legumes on the table, the better. Moreover, most of the rules for a raw food diet are supported by nutritionists of all countries, because food rich in omega-3 fats, fiber and "long" carbohydrates is the basis of a healthy diet.

Listen to yourself. Supporters of Ayurveda believe that you need to eat not according to a strictly established regime, but when the body wants it. So, if you exhausted yourself with hunger "after 18.00" - you can safely proceed to a truly healthy diet. The only rule is to have breakfast right after sunrise. This is how nature can “saturate” your dish with living energy.

Day for rest. An ancient treatise advises to arrange a real day of hunger once a week. Of course, at first it will be quite difficult for a person who is not used to depriving himself of one of the main pleasures of life to drink only water all day. That is why you should allow yourself to eat on this day raw fruit and vegetables. And then gradually move to the water.

Eat according to your mood. One of the main conditions proper nutrition is eating only in good mood. If you are very upset, you want to cry, or, on the contrary, clenched your hands into fists with indignation - do not "jam" your problems, because such food will not only bring you overweight, but it won't do any good.

Six flavors per dish. Ayurveda distinguishes 6 tastes: salty, sweet, bitter, sour, astringent and spicy. So, in order for food to bring the greatest benefit, you should have all 6 tastes on your plate - this is how the body can get all the necessary trace elements. Yes and culinary fantasy will develop well.

Ayurveda strongly advises against skipping breakfast. This important meal energizes us for the whole day ahead, and skipping it unbalances all three doshas. Therefore, it is necessary to have breakfast and do it right! This will help you Ayurvedic recipes for useful and delicious breakfast, which will be discussed in this article.

Dishes from fruits and vegetables

According to Ayurveda, breakfast should be light and sweet. Fruits, vegetables, nuts and salads with these ingredients are ideal for this.

Apples baked with cranberries or blueberries

For 4 servings you will need:

• 4 large apples;
• a quarter cup of cranberries or blueberries;
• 4 figs;
• half a glass of raisins;
• 3 dried apricots;
• a teaspoon of ground ginger root;
• a glass of peach or pumpkin juice.

Optionally, you can add:

• cinnamon to taste;
• 3 teaspoons of honey;
• several heads of cloves.

Cooking:

1. Set the oven to preheat at 180º C.
2. After cutting the apples on top, remove the core. Do not overdo it, the apples should have fairly thick walls.
3. Chop up the figs and apricots, then mix them in with the raisins and cranberries. Pour the juice over the whole mixture and add ginger and cinnamon to taste.
4. Mix all the ingredients well and fill the core of the apples with them. Add honey and cloves if desired.
5. Place the apples on a baking sheet and bake for about 30 minutes until they are soft.

Salad with figs and apples

• curdled milk or natural yogurt;
• fruits - figs, apple, banana;
• a handful of crushed walnuts;
• honey and some lemon juice.

Cooking:

1. If you are using dried figs, put it in water for a while before cooking.
2. Finely chop the figs and apple, mix and add the nuts.
3. Mix separately lemon juice with honey to taste. Pour this mixture over chopped figs.
4. Now everything needs to be poured with yogurt or yogurt.

For nutrition according to Ayurveda, this recipe is good because it is such a set of ingredients that is perfectly digested and absorbed by the body. Just right for a light and healthy breakfast.

Porridge - an indispensable part of the diet

The benefits of cereals cannot be overestimated. They contain a large number of useful elements and fiber. And any porridge goes well with fruits, nuts and even some vegetables. Therefore, the number of porridge dishes that can be prepared following the principles of Ayurveda is so great.

Corn porridge with almond milk

Such porridge is nutritious, well absorbed by the body and at the same time very easy to prepare.

Of the ingredients you will need:

• cup corn grits fine grinding;
• 3 cups almond milk;
• salt and vanilla to taste;
• honey and nuts (optional)

Cooking:

1. Pour the almond milk into a saucepan and put on fire, add a little salt.
2. Bring the milk to a boil and add the pre-washed corn grits.
3. You need to cook porridge big fire until thickened (15-20 minutes), stirring occasionally.
4. IN ready porridge add vanilla and stir. Before serving, you can sprinkle with honey and sprinkle with nuts.

Millet porridge with carrots and dried apricots

Of the ingredients you will need:

• one and a half glasses of wheat groats;
• 1 carrot;
• 80 gr. dried apricots;
• 60 gr. butter;
• a handful of walnuts;
• 350 ml. water;
• half a teaspoon of cinnamon;
• salt to taste.

Cooking:

1. IN cast iron pan Bring the oil to a boil and add the cinnamon and chopped nuts.
2. After that, immediately add pre-washed millet and grated carrots.
3. Stir and fry the resulting mixture for several minutes.
4. Fill with water and salt. Porridge should be boiled over low heat for 10-15 minutes. The porridge should turn out crumbly, not liquid and viscous.
5. Add dried apricots to the prepared porridge and mix. The dish also goes well with herbs, which can be added just before serving.

Healthy drinks for breakfast

When preparing any drink, remember that Ayurveda recommends drinking only warm drinks. Drinks must be natural ingredients and does not contain caffeine.

Of the ingredients you will need:

• glass of water;
• half a teaspoon of cinnamon and ground ginger;
• a pinch of ground cardamom

Cooking:

1. Add spices to boiling water and stir.
2. Remove from the stove and let the drink brew for 5 minutes.
3. Pass through a strainer and sweeten to taste.

This tea is suitable for people of any constitution and is great solution on every day.

Of the ingredients you will need:

• 3 persimmons;
• 1 orange;
• half a teaspoon of cinnamon;
• ground ginger to taste;
• 50 ml. water.

Cooking:

1. We clean the persimmon from the seeds, cut the pulp into pieces and put it in a blender.
2. Do the same with the orange.
3. Add water, ginger and cinnamon to the blender and mix.

Ayurvedic food products

To bread products carried the maximum benefit to your body, it is recommended to do them immediately before each meal.

Chapati is one of the best substitutes traditional bread. Their recipe is very simple and requires only a few simple ingredients.

For 12 loaves you will need:

• one and a half glasses of water;
• 2 tablespoons of ghee;
• a teaspoon of salt.

Cooking:

1. Pour the salt into the flour and mix. Gradually adding water, start kneading the dough. It should turn out cool, not sticking to the hands. Cover the resulting dough and leave to infuse for half an hour.
2. Pinch off the dough small piece and roll it out with a rolling pin thin flatbread. Fry it without oil on each side in a preheated pan. Fry until small light brown spots appear on the bottom of the cake, usually about 3 minutes.
3. Remove the finished chapati from the pan and brush with ghee. If desired, you can add sesame seeds to the dough, and spread the cakes with honey before serving.

Puri cook quickly and have a very delicate taste.

For 12 loaves you will need:

• 4 cups flour (ideally the flour should be coarse grinding from whole wheat);
• 2 tablespoons of ghee;
• a teaspoon of salt;
• ghee oil for frying;
• about 2 glasses of water.

Cooking:

1. Mix flour, 2 tablespoons ghee and salt. Gradually adding water, knead a stiff dough that does not stick to your hands. Cover it and let it brew for half an hour.
2. In a frying pan or saucepan, start heating the oil for frying. Check desired temperature butter is very simple - throw a piece of dough into it. If it floats, then the oil is ready.
3. While the oil is heating, roll the sausage out of the infused dough and cut it into 12 pieces. Roll each of them into a cake, about 5 mm thick.
4. Fry the puri one at a time in plenty of oil. Ready puri becomes golden color and inflates.

There are many Ayurvedic dishes for breakfast. The main thing to remember is that breakfast should be light, warm and mostly sweet.

Ayurvedic nutrition is increasingly becoming a real salvation for those who want to improve their body and soul, as well as get rid of excess weight, but cannot severely restrict themselves in food. Everyone knows that healthy eating is the most important step towards longevity, youth and well-being. However, nutrition should be useful not only for the body, but also for the soul. This is exactly what Ayurvedic nutrition is, which not only saturates the body useful substances, but also gives spiritual satisfaction, peace and balance. Our "thin" bodies also need energy nourishment, which is provided by nutrition according to Ayurveda. Since ancient times in India, with the help of Ayurveda, all spiritual and physical ailments have been successfully treated.

IN modern world adhering to the Ayurvedic diet is very easy, as it does not require any special exotic products, and also does not exclude many components familiar to us from the diet. The basis of Ayurvedic nutrition is cereals, fruits and vegetables grown in your area, which means that they can be easily obtained. In addition, this food involves the presence of a large amount of spices in the dishes, which makes them even more tasty and spicy. Spices are designed not only to create a balance of taste, but also to cure the body of many diseases.

Eating according to Ayurveda, you can always be full, healthy, vigorous, active and cheerful person. To do this, you just need to follow some rules for preparing Ayurvedic food. In this article, we will talk about these rules, as well as share with you recipes for traditional Ayurvedic dishes that will help you become healthier, slimmer and find peace of mind.

Rules for preparing Ayurvedic food

Ayurveda divides all food into 6 basic tastes: bitter, salty, sweet, astringent, sour and spicy. For achievement maximum benefit it is desirable to feel all these tastes daily, and food should be balanced according to them. That is, there should not be a significant preponderance towards one or another taste, they should be in harmony, complementing and shading each other. For correction general condition health and weight loss, certain types of physique (dosha) may be recommended more or less content of one or another taste. The most important role in giving the right taste is played by spices, which can be added in abundance. They improve digestion, speed up metabolism and blood circulation, promoting healing and weight loss.

It is also important to remember that people who are prone to obese physique (Kapha) need to prepare food with a very low fat content and fast carbohydrates. It is best to cook any dish from whole grains and fresh vegetables, and replace dinner with fruit or light salad filled with a small amount olive oil. People with a thin body (Vata) often suffer from dry skin, brittle nails and hair. Their food should be well oiled. This means that vegetable or butter must be added to all dishes. People of a stocky build (Pitta) can cook a variety of lean meats, poultry and fish, but do not fry them, but bake or boil them. It is not recommended to cook for any type of dosha complex dishes containing a large number of ingredients. Ayurvedic food should be easy to prepare and digest.

In Ayurveda, there are some restrictions on the combination of products. So, you can not combine dairy products with fruits, vegetables, salt and any other food rich in proteins and fats. Potatoes, tomatoes, zucchini, eggplant and sweet peppers should be completely excluded from the diet or minimized. Melon and watermelon should be consumed on their own, not mixed with anything. Honey can only be added to cooled teas or dishes, as when heated, it loses all its beneficial properties.

All Ayurvedic food should be prepared just before eating it. In no case should you eat something that was cooked yesterday or has been reheated. Such food does not carry an energy charge, and, therefore, gives the body only empty calories. While cooking, you should be calm, think that this food will make you slimmer, younger and healthier. Your emotional state during cooking is very important, as you "charge" it in this way. The same principle is important when eating. This should be done in the circle of loved ones and loved ones under a pleasant conversation. Distractions such as TV, computer or newspaper contribute to weight gain and poor digestion. Eating in Ayurveda is a real ritual that brings the body the necessary substances, and the soul a charge of positive emotions.

Ayurvedic Recipes

We bring to your attention several recipes for popular Ayurvedic dishes that anyone can cook at home. All recipes are listed in their traditional form With classic ingredients. If any of the ingredients are exotic for your area, they can be replaced with local counterparts or any cereals and vegetables.

Vegetable soup

The classic Ayurvedic vegetable soup is ideal for all three doshas. For its preparation you will need: carrots, onions, green bean, green pea, cauliflower, broccoli, dill, parsley, cilantro, water, cumin seeds, cinnamon, black peppercorns, cloves, cardamom, ghee, salt.

Wash all vegetables thoroughly and cut into small cubes. Put them in a saucepan, cover with water and cook until half cooked over low heat. Mix all the spices and grind with a coffee grinder or in a mortar to a uniform state. The amount of spices you need to add to your taste, the soup should turn out quite spicy. Place 2 tablespoons of ghee (clarified butter without milk protein) in a frying pan, melt and add spices to it. Fry them over high heat for three minutes. When the spices are a little fried, this "frying" should be added to the pot with vegetables and salt. Continue to cook the soup for another 10 minutes. Before serving, it should be slightly cooled and sprinkled with chopped dill, parsley and cilantro on top. This Ayurvedic soup is ideal for the diet of any dosha, perfectly digested and will contribute to weight loss.

Kitchari from shelled mung bean

Kitchari is one of the staples of the Ayurvedic diet. It has a high nutritional value, very useful, easily and quickly absorbed and gives the body the necessary energy. Kitchari is also suitable for all types of human physique (dosha). For its preparation you will need: 1 cup shelled mung bean, 1 cup brown rice, 1 tablespoon grated ginger, fresh cilantro, 7 cups water, 3 tablespoons ghee, cinnamon, cardamom, cloves, black peppercorns, Bay leaf, turmeric, salt.

Mash soak in cold water for a few hours. After that rinse it and rice under running water until the water becomes clear. IN large saucepan with a thick bottom, put 3 tablespoons of ghee and melt it. Add cloves, cinnamon, cardamom, bay leaf and pepper to it and fry lightly for 2-3 minutes. Next, add ginger, turmeric, salt and chopped cilantro to the pan, continue to fry for another 2 minutes. Add rice and mung bean to the “frying” of spices, mix everything thoroughly. Pour water into a saucepan and boil for small fire within 30 minutes. Kitchari needs to be stirred several times so that it does not burn. Let it cool slightly before serving and garnish with fresh cilantro. This dish will give you a feeling of satiety. for a long time, improve digestion and balance all three doshas.

Ragout (sabji) from white cabbage

Cooking various vegetable stew widely used in Ayurvedic cooking. You can add any vegetables you like to them, however, it is important to remember that for Pitta and Kapha doshas, ​​you need to be careful with sweet and starchy foods. We have selected a recipe for an Ayurvedic vegetable stew, which grows in abundance in our latitudes, and also promotes weight loss - cabbage. To prepare this sabji you will need: 1 head of cabbage, 2 tablespoons of ghee, black mustard seeds, cumin, 1 pinch of asafoetida, turmeric, hot peppers and salt.

Wash the cabbage and finely chop. Place 2 tablespoons of ghee, mustard and cumin seeds, asafoetida, turmeric, and finely chopped hot peppers in a saucepan. Fry the spices until the seeds crackle, then put the cabbage in a saucepan, salt a little and mix thoroughly. The stewpan should be covered with a lid so that the cabbage is stewed in own juice, which stand out a lot. Simmer the cabbage for 10 minutes, then mix everything thoroughly again and simmer for another 5 minutes. Ready cabbage stew can be used as independent dish or serve it with any cereals. Since this dish gives a lot of energy and has a slight stimulating effect, it should be consumed in limited quantities by people belonging to the Vata dosha.

Carrot kheer

The most popular Ayurvedic sweet is kheer or Indian pudding. He can prepare from the most different products but always based on milk and cane sugar. Kheer from carrots is less calorie than from rice, so we offer you exactly his recipe. To prepare it, you will need: 1 pinch of saffron, 6 cups of milk, 3 tablespoons of ghee, 1 kilogram of carrots, a handful of any nuts, cardamom, 1 cup of cane sugar.

Put the ghee in a heavy bottomed pot and melt it. Wash, peel and grate the carrots fine grater. Add the carrots to the ghee and sauté over medium heat until light golden brown. Pour milk into a saucepan with carrots, add cardamom, saffron, nuts and sugar. Cook the kheer, stirring constantly, over low heat for 30 minutes. During this time, it should acquire a pleasant caramel color and become thicker. This dessert will turn out to be thin, but it can be cooked for 10 minutes longer with open lid to make it thicker. Ayurvedic khir is very useful for the body, however, it is important to use it as a dessert, that is, in small quantities after the main meal. It is better to feast on them at lunch, because at this time the "digestive fire" is the strongest and digests everything that gets into it. People with a Kapha constitution should eat this dish occasionally and in limited quantities, because it is quite high in calories and can lead to weight gain.

Kitchari is the main dish recommended in Ayurveda during cleansing. Variations of kitchari are mainly fed in the Ayurvedic clinic. The Sanskrit word “kitchari” is sometimes written as kichri, khichari, kichiri, khichiri, and also kidachi. I will use the most commonly used “kichari” (emphasis on the 1st syllable).

Kitchari is the main dish in the cleansing process used to restore, cleanse and rejuvenate. Kitchari is a simple dish made from rice and green lentils (moong dal, moong dal, mung dal), whole or shelled, with a certain set of spices, fried in (clarified butter - also one of the important products in Vedic cooking).

It is believed that ghee in the process of cooking turns into a divine substance (like everything that comes from a sacred cow in India). It has solar energy, cleanses the aura, has a beneficial effect on all three doshas - and balancing them. Kitchari is the only dish in the Ayurvedic diet that does not cause the formation (toxins), but rather removes it.

How to cook it?

The recipe is simple, but you need special ingredients that not everyone can find. Here in Toronto (Canada), I buy everything from the Indians (the choice of spices is larger and several times cheaper). Almost everything is in Chinese stores, health stores like "House of Health" and in simple grocery stores in the “Spices” department (and the cheaper the store, the more spices) - for example, our cheapest store “No Frills” has the most spices).

You will need to buy:

mustard seeds (black is better - they are stronger, but for lack of it, yellow ones are also suitable),
coriander seeds (coriander seed) (preferably whole, but you can also ground - what to buy),
cumin / cumin seeds (cumin is what is translated in Russian editions as “cumin” (and cumin is caraway),
dill seeds
or fennel (fennel seed) - you can do both, or something else.

Note to the owner- so that goodness does not go to waste (I mean purchased jars of spices), you can fry a small boiled potatoes- it turns out an unusual taste dish - golden potato(because of the yellow turmeric) covered with various roasted seeds. Tasty, beautiful and most importantly - healthy (spices remove the mucous-forming base of the potato). The recipe is simple - we cook spices, as in previous recipe, and instead of lentils and rice, we put boiled potatoes in advance. Sprinkle with your favorite herbs before serving.

If you use kitchari as tasty dish, outside the purification stage, then you can add anything there - there will be some indian dish. This includes potatoes and eggplant, zucchini, zucchini, tomatoes, carrots - everything you have on hand.

Of the most frequently asked questions (about kitchari) - “After reading your note, I began to ask my Indian colleagues, the owner of a Hindu store about Ayurveda and kitchari. Few of them had heard of Ayurveda, and they kept asking about kitchari for a long time.” Yes, we have a lot of Indians in Canada, entire cities and regions. But this does not mean that they all know Ayurveda and live by its rules. This is the same not entirely correct opinion that all Russians either know Pushkin by heart or drink vodka. Not all:)

And with Ayurveda at all interesting story. During the colonization of India by the British Empire (ending in 1947), Ayurveda was driven underground, schools and clinics were closed and Western medicine was imposed. Only the most persistent southern Ayurvedic states survived and retained their knowledge, where the best Ayurvedic clinics are now located. These same southern states are mostly vegetarian. And the other states were strongly influenced by the invasion of neighboring peoples. Therefore, India, Ayurveda and vegetarianism are not the same thing.

It so happens that our family has many familiar Indians. Some of them are from the Brahmin caste by birth and seem to know a lot of things. But they honestly admit that they know little of Ayurveda and Yoga, like most people in India. And yoga in India is practiced by at most 2% of the population (according to them, more confirmation could not be found anywhere else).

Coming back to kitchari, after tasting it, many include it in their diet for the rest of their lives. True, the process may not go right away, and family members may first say, “What is it that smells unusually in our place?”. Then, seeing how you eat it with pleasure, they ask you to try it, and after a while they already ask “When will we have kichari?”

Was last modified: March 14th, 2019 by consultant