The Yogic Kitchen
Follow the Ayurvedic path to health with this ancient approach to food as medicine Tried and tested over thousands of years, the ancient Indian practice of Ayurveda understands that everyone is different. Where comfort for one person might be a hot and spicy noodle broth, for another it might mean a steaming bowl of earthy stew. The sister philosophy to Yoga, Ayurveda teaches you to eat according to your constitution (or dosha) to heal, restore and bring balance to your system. In The Yogic Kitchen, Ayurvedic health coach, skilled cook and passionate yoga teacher Jody Vassallo offers you 100 recipes designed specifically for your dosha and simply explains how to work out what foods your body needs to thrive. Packed full of delicious and nourishing soups, bakes and curries, this book illustrates the power of the right ingredients to calm, soothe and restore harmony in your body and your mind.
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Yogic Kitchen
Jody Vassallo
IMPORTANT NOTE:
While this book is intended as a general information resource it is not a substitute for advice, diagnosis or treatment by a qualified medical practitioner. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative therapies or making a change to your regimen. Any views or opinions expressed in this book by the author are their own. The author and publisher cannot be held responsible for any claim or action that may arise from reliance on the information contained in this book.
Contents
6 The Ayurvedic approach to health
7 Circadian rhythms and daily routine
8 Vata recipesBreakfastPapaya frushieBanana blueberry pancakesCoconut chia porridgeVegan pumpkin bread with spiced walnutsHaloumi pumpkin omelettePumpkin, tahini and maple smoothieGhee-baked fruitEggs with avocado, grains and seedsAvocado toast 3 waysFragrant vanilla and honey macca cream with berry pureeLunchAvocado with lentils and noriRoasted whole sweet potato topped with herbed dhalSweet corn with popped quinoa and green pepper gomasioRoast vegetable salad with coriander seed pureePoke bowlChicken chilli ramenSaffron, fennel, pea and asparagus risottoJapanese pumpkin, carrot and daikonPumpkin 3 waysChopped egg, artichoke and olive saladDinnerBaked celeriac and fennel soupRoast miso chickenFlash-fried greens with lemonSteamed vegetable bowl with lemony tofu creamPumpkin ricotta slice with lemony greensUrad dhal makhaniMild green curry with eggs and cashewsVegetable lasagneGhee 3 waysSweet treats, snacks and drinksBlack sesame spice crackersSmoked fish and cashew pasteRoasted sweet potato chipsAlmonds, raisins and seeds with vanilla and orangeBest ever carrot cakeHoney and orange blossom tahini whipCoconut jam cakeMulled Vata teaBlack sesame 3 waysVegan Choc Peanut Butter CakeCacao, tahini and maple smoothie
9 Pitta recipesBreakfastHawaiian coconut French toastPotato rosti with peas and yoghurtWatermelon, plum, cherry and pineapple fruit saladGiant coconut pancake with berries and cherriesRose semolina cereal with seedsSmoothie bowlsMixed grain porridge with coconut whipPeas 3 waysLunchPumpkin patties with coconut cabbage saladSan choy bauChargrilled fennel and fish with herbed avocadoBun bowlsSushi bowlGreen mung dosa with coconut chutneyChickpea crêpes with ricotta, egg, cress and caramelised onionRoasted cauliflower, potato and kale saladGreen pasta with peas and soft mozzarellaLeafy greens 3 waysDinnerAvocado, egg and nori rice paper rollsCooling cucumber and strawberry mint coconut waterHerbed paneer with pressed cabbage, radish and cucumber saladMushroom and basil tartSweet potato gnocchi with lemony fennel, broccoli and ghee sauceGreen falafel with mint yoghurt tahiniMarinated chicken with coconut lime dressingFilled capsicumsCooling dhal with tempered spicesWinter fish curryCoconut 3 waysSweet treats, snacks and drinksWatermelon, elderflower, rose and kaffir lime spritzerCooling pineapple, passionfruit and jasmine teaPoached plums with elderflower and spicesProper apple pieTahini and rose halva cookiesGolden milkCoconut kale crispsCoconut custard with pomegranate and sticky riceVegan turmeric spiced banana loafBlueberry chia jam with fermented teff crepes
10 Kapha recipesBreakfastPomegranate and berry chia puddingsSpiced puffed grain granolaTurmeric tofu scramble with leafy greensGinger, apple, cinnamon and clove teaBreakfast drinks and smoothiesBuckwheat and beetroot pancakes with berriesMushrooms and kale with millet and goat’s cheeseShakshuka with lentilsBuckwheat porridge with raspberry puree and pomegranateCauliflower bean puree with watercress, mushrooms and poached eggsMatcha polenta porridgeCorn 3 waysLunchRocket, pear and quickled onion and radish saladSweet beet and cabbage with fish steaksCarrot, basil and buckwheat breadBuckwheat, cranberry, tomato and pomegranate taboulehBeetroot and black bean burgersSplit pea and leek soup with minty basil yoghurt swirlCharred cauliflower and broccoli with turmeric quinoaBroad bean, chicken and crunchy green saladCauliflower 3 waysDinnerSlow-cooked Mediterranean green beans and fennel with buckwheatMiddle Eastern eggplant and red capsicum saladFish tacosEggplant curryRajasthani mixed lentil dhalAsian noodle broth with chicken ballsCauliflower and broccoli fried riceTurmeric 3 waysSweet treats, snacks and drinksBaby fig cakesCacao, quinoa and orange fig ballsNori popcornJamuDried fruit slicesMetabolism booster morning shotBaba ganoushBeetroot yoghurt and sumac dipHummus with smoky carrotsBroccoli corn breadApple, celery, strawberry and ginger juice
11 Food medicine for all doshasFor all doshasGheeMilk for sleepDigestive tea
