Each recipe has three versions (one for each dosha): Vata, Pitta, and Kapha. Each is carefully crafted to use the very best foods for each type while providing a slew of nutritional benefits. What's more, most of these recipes can be made in 30 minutes or less, so you can quickly whip them up during a hectic weekday night.
Despite their fancy-sounding names, they don't require any fancy cooking methods, tools, or hard-to-find ingredients. Most require only a handful of fresh ingredients (no preservatives!) located along the perimeter of your favorite grocery store, as well as herbs and spices that you already have in your kitchen.
Each meal contains the right balance of fat, protein, and carbohydrates, so they'll be digested slowly; and, as a result, keep your blood sugar levels stable and your hunger in check. The science of Ayurveda is blended with the knowledge of Western nutritional science to provide the maximum benefit in every bite. All you have to do is eat!
AUGUST RECIPES
BREAKFAST: Vegetable Omelet
-Makes 4 servings
Most people find it hard to include sufficient produce in their diet. Starting off your day with a serving or two brings you that much closer to meeting your quota. Combining the produce with eggs, which are packed with protein, keeps you feeling fuller longer. In fact, a recent study found that people who eat an egg-based breakfast consume fewer calories throughout the day.
Vata
4 egg whites
2 whole eggs
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 tsp chopped cilantro
1 tsp Ghee
4 spears asparagus, chopped
2 tbsp diced onion
1/4 cup diced bell pepper
1/4 cup diced zucchini
Beat the egg whites, whole eggs, salt, black pepper, and cilantro in a small bowl. Heat the ghee over medium heat in a medium skillet. Add the asparagus, onion, bell pepper, and zucchini, and cook until the vegetables just begin to soften. Add the egg mixture, cover, and cook over medium heat until the eggs have set, approximately 5 minutes. Loosen the edges of the omelet using a heat-resistant spatula, fold in half, and transfer to a plate. Cut into 4 slices and serve immediately.
Pitta
4 egg whites
2 whole eggs
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 tsp chopped cilantro
1 tsp Ghee
4 spears asparagus, chopped
2 tbsp diced onion
1/4 cup sliced mushrooms
1/4 cup diced zucchini
Beat the egg whites, whole eggs, salt, black pepper, and cilantro in a small bowl. Heat the ghee over medium heat in a medium skillet. Add the asparagus, onion, mushrooms, and zucchini, and cook until the vegetables just begin to soften. Add the mixture, cover, and cook over medium heat until the eggs have set, approximately 5 minutes. Loosen the edges of the omelet using a heat-resistant spatula, fold in half, and transfer to a plate. Cut into 4 slices and serve immediately.
Kapha
4 egg whites
2 whole eggs
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 tsp chopped cilantro
1 tsp Ghee
4 spears asparagus, chopped
2 tbsp diced onion
1/4 cup sliced mushrooms
1/4 cup diced bell pepper
Beat the egg whites, whole eggs, salt, black pepper, and cilantro in a small bowl. Heat the ghee over medium heat in a medium skillet. Add the asparagus, onion, bell pepper, and mushrooms, and cook until the vegetables just begin to soften. Add the mixture, cover, and cook over medium heat until the eggs have set, approximately 5 minutes. Loosen the edges of the omelet using a heat-resistant spatula, fold in half, and transfer to a plate. Cut into 4 slices and serve immediately.
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Ghee
Also known as clarified butter, ghee is butter that has milk solids removed during boiling. As a result, it is lower in fat and calories than the real thing, but it can be used for the same purposes, such as spreading on bread or sauteing vegetables. Ghee is acceptable for vata and pitta, but kaphas should use it sparingly, as the kapha diet minimizes fat and dairy.
2 sticks unsalted butter
Place the butter in a medium saucepan over medium-high heat. Bring to a boil, then reduce the heat to medium. The butter will form a foam that will disappear. After 7 to 8 minutes, a second foam will form on top of the butter, and the butter will turn golden. Brown milk solids will be in the bottom of the pan. Gently pour the clarified butter into a heatproof container through a fine mesh strainer or cheesecloth. Store in an airtight container, free from moisture, at room temperature, for up to 1 month.
LUNCH/DINNER: Dosha Burgers
-Makes four 1.5 cup servings of salad and four 4-ounce burgers
These recipes feature the best proteins for each dosha with a vegetable salad that creates a complete meal.
Vata
Tuna Burgers with Carrot Slaw
Carrot Slaw
1 (1/2") piece ginger, peeled and cut into thirds
2 cloves garlic, cut in half
1/4 tsp salt
1 tbsp raw sugar
1/4 cup reduced-fat mayonnaise
1 tsp hot chili sauce
6 large carrots, peeled and grated
2 medium beets, peeled and grated
Burgers
2 cloves garlic, chopped
1 (1/2") piece ginger, peeled and cut into thirds
4 scallions, trimmed and cut into thirds
1/4 cup cilantro leaves, packed
1 lb fresh tuna, cubed
1/2 tsp salt
1/2 tsp ground star anise (you can do this in a coffee grinder or with a microplane grater)
2 egg whites
1/4 cup rolled oats
1 tbs sesame oil
2 whole wheat pitas, cut in half and warmed
Carrot slaw: Place the ginger, garlic, salt, and sugar in a food processor. Pulse until chopped. Add the mayonnaise and chili sauce. Pulse until combined. Transfer the mixture to a bowl and stir in beets and carrots until well combined. Set aside.
Burgers: Pulse the garlic and ginger until minced. Add the scallions, cilantro, tuna, salt, and anise. Pulse 3-4 times until a chunky mixture forms. Add the egg whites and oats, pulsing once or twice until mixed. Form the mixture into 4 equal patties. Heat the oil in a large skillet over medium heat. Add the patties, and cook 4-5 minutes per side, until the burgers are cooked through. Slide each burger into a half pita, and serve with the reserved slaw.
Pitta
Chickpea Burgers with Cool Cucumber Salad
Cucumber Salad
2 tbsp reduced-fat mayonnaise
Zest and juice of 1 lemon
1 tsp cumin seed, toasted
1 tsp raw sugar
1/4 tsp salt
2 cucumbers, peeled, seeded, and sliced
Burgers
2 agrlic cloves
1/2 red onion, cut into thirds
1 celery stalk, chopped
1 cup mushrooms
1/4 cup flat-leaf parsley, packed
1/4 cup fresh dill
1 can (15 ounces) chick peas, rinsed and drained
1/2 cup rolled oats
Zest and juice of 1 lemon
1 egg white
1 tsp salt
1 tbsp extra-virgin olive oil
2 whole wheat pitas, halved and warmed
2 cups shredded romaine lettuce
Cucumber salad: Place the mayonnaise, lemon zest and juice, cumin seeds, sugar, and salt in a large bowl. Whisk until smooth, and toss with the cucumber slices. Set aside.
Burgers: Place the garlic in a food processor, and pulse until chopped. Add the onion, celery, mushrooms, parsley, and dill, and pulse until finely chopped. Add the chickpeas, oats, egg white, and salt. Pulse 3-4 times, until a chunky mixture forms. Form the mixture into 4 equal patties.
Heat the oil in a large skillet over medium heat. Add the patties and cook 4-5 minutes per side, until the burgers are lightly browned and warmed through. Slide each burger into a half pita with one-quarter of the lettuce. Serve burgers with the salad on the side.
Kapha
Black Bean Burgers with Green Bean Salad
Green Bean Salad
1 lb green beans, trimmed and cut into 1"-pieces
1/4 cup orange juice
1 tbsp tomato paste
1 tbsp corn oil
2 cloves garlic, minced
1 tsp fresh thyme leaves
1/2 tsp mild chili powder
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 red or green bell pepper, diced
1/2 red onion, minced
Burgers
2 cloves garlic, cut in half
1/2 red onion, quartered
2 celery stalks, chopped
1 cup mushrooms
1 cup spinach leaves
1 can (15 ounces) black beans, rinsed and drained
1/2 cup chunky salsa
1/4 cup rolled oats
2 egg whites
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 tbsp corn oil
2 whole wheat pitas, halved and warmed
Green bean salad: Cover the bottom of a large stockpot with 1" of water. Bring to a boil and add the green beans. Cook 3-4 minutes. Drain through a colander, rinse under cold water, and set aside. In a large bowl, whisk the orange juice, tomato paste, oil, garlic, thyme, chili powder, salt, and black pepper until well combined. Stir in the green beans, bell pepper and onion. Set aside.
Burgers: Place the garlic in a food processor, and pulse until chopped. Add the onion, celery, mushrooms, spinach, beans, and salsa, and pulse until a chunky mixture forms, 2-3 pulses. Add the oats, egg whites, salt, and pepper, pulsing once or twice, until mixed. Form the mixture into 4 equal patties. Heat the oil in a large skillet over medium heat. Add the patties and cook 4-5 minutes per side, until the burgers are lightly browned and warmed through. Slide each burger into a half pita. Serve with the reserved green bean salad.
DESSERT: Granita
-Makes 4 servings
Granita is nothing more than Italian ice, but here it becomes a healing dessert. Vata's granita features orange, which is sweet, sour and heavy, making it a perfect vata-balancing food. Cherries in the pitta recipe are cooling and also give the body strength and energy. And for kapha, pepper and cinnamon are combined with strawberries for a robust balancing concoction.
Vata
Orange-Papaya Granita
1 small papaya, peeled, seeded, and chopped
Zest and juice of 1 large orange
1 (1") piece ginger, peeled and grated
2 tbsp honey
1/2 cup water
Place all ingredients in a blender or food processor, and blend until smooth.
Freeze in an airtight container, stirring and crushing lumps with a fork every hour, until evenly frozen, about 3 hours.
To serve, scrape with a fork to lighten the texture, crushing lumps. Will keep for up to one month in the freezer.
Pitta
Cherry-Basil Granita
2 cups frozen pitted black cherries
Zest and juice of 1 small lemon
1 tbsp (3-4 leaves) fresh basil
1 tbsp (3-4 leaves) fresh mint
2 tsp raw sugar
1/2 cup water
Place the cherries, lemon zest and juice, basil. mint, and sugar in a blender or food processor, and blend until smooth. With the blender running, drizzle in the water.
Freeze in an airtight container, stirring and crushing lumps with a fork every hour, until evenly frozen, about 3 hours.
To serve, scrape with a fork to lighten the texture, crushing lumps. Will keep for up to one month in the freezer.
Kapha
Strawberry-Spice Granita
2 pints strawberries, stemmed and quartered
Juice of 1 lemon
2 tbsp water
1 tbsp honey
1/4 tsp freshly ground black pepper
1/2 tsp cinnamon
Place all ingredients in a blender or food processor, and blend until smooth.
Freeze in an airtight container, stirring and crushing lumps with a fork every hour, until evenly frozen, about 3 hours.
To serve, scrape with a fork to lighten the texture, crushing lumps. Will keep for up to one month in the freezer.
