Ayurvedic Elemental Recipes
In This Chapter
- The relationship among food, the elements, and the Doshas
- Fasting as a spiritual practice aid
- The elements you consume most versus what you need
- Easy, healthy recipes related to each element
In Chapter 3, you read about the five elements that create the three Doshas: air, ether (space), water, fire, and earth. In this chapter, I discuss how you can determine what specific foods are related to each element. I then share 10 easy-to-make modernized Ayurvedic recipes related to each element so you can put all this wisdom to work.
Ayurveda is a kitchen science, and the real medicine is right on your plate. Let’s get cooking!
Vata: Air + ether
Pitta: Fire + water
Kapha: Earth + water
Notice how water exists in both Pitta and Kapha. How can that be when they are such different Doshas? Well, think about the qualities of water. Water can roll out of your hand, through the cracks between your fingers, practically weightless. Water also can demolish houses and create energy in dams. Water is both fluid and heavy, taking on different roles in the different Doshas. Water propels the transformation and energy creation in Pitta, while it grounds and hydrates the Kapha Dosha. This is why Pittas tend to sweat profusely and Kaphas tend to retain water.
To truly heal your body with food, you must understand the specific elements that make up each ingredient. For example, if you’re a Kapha with a weak digestive system, you know you need more Pitta because that Dosha regulates digestion. However, if you consume more watery foods, you’ll only become heavier because Kapha is already high in water. Instead, you need more fiery foods to stimulate your metabolism and boost your digestive system.
Wisdom of the Ages
Vata foods promote movement in the body because of their airy, etheric energy. Pitta foods promote transformation in the body because of their fire and water elemental powers. Kapha foods promote grounding and stability in the body because of the heaviness of their earth and water elements.
Understanding the elements gives you a deeper awareness of the foods you put in your body so you can achieve mind-body balance.
Let’s look at the foods related to each of the elements and how they affect the Doshas.
Airy Foods
If someone has excess air in their body, what does that mean? Well, flatulence. It’s literally air moving through your colon. You can think of the elements that factually.
Foods related to air are dry, rough, light, and fast-moving. Airy foods promote movement and lightness, making them ideal for weight loss. However, Vatas need to decrease airy ingredients because they already have so much air in their bodies. Excess airy foods cause bloating, constipation, and gas.
Pittas do best with airy foods because they lighten their sharp internal flames, which is what makes them so hot and bothered. The only exceptions of airy foods Pittas should minimize are nightshade vegetables, which include tomatoes, eggplants, and potatoes, because they cause hyperacidity in Pittas.
Kaphas do well with some airy foods because airy foods can lighten their heavy bodies and promote weight loss. Steamed cruciferous vegetables like kale, brussels sprouts, and cauliflower are great choices for Kapha types. However, Kaphas should stay away from cold and dry foods like popcorn, chips, and crackers because they’re too cold for their already cool systems.
Each element has both healthy and unhealthy foods. Healthy airy foods include vegetables and beans. Raw and cruciferous vegetables are considered airy because they promote lightness in the body, but excess can cause bloat. Beans also are high in airy energy because as you know, they can make you gassy.
Unhealthy airy options include crackers and chips because they don’t contain any nutritional value and are light and dry. Dried fruit is suitable for Pittas, although it is high in sugar. Popcorn is not traditionally Ayurvedic, but it’s acceptable in small amounts if it’s organic and non-GMO (genetically modified organism).
Airy foods include the following:
- Beans (black beans, chickpeas, etc.)
- Chips
- Crackers
- Cruciferous veggies (broccoli, cauliflower, cabbage, brussels sprouts, kale)
- Dried fruit
- Popcorn
- Raw vegetables
Etheric Foods
The ether (space) energy is very similar to air, and people often get them confused. However, there is actually a difference between these two elements, which together create Vata.
Air relates to the air within your body, while ether relates to your relationship with what goes on outside your body. Air exists all around you, but ether is up above you. Air is within, while ether is without.
So how can you feel connected to ether? Think of it as a feeling of something greater than yourself. If you’ve ever drunk a really nutrient-rich juice and felt your cells vibrating with energy, that is ether energy. Similarly, if you’ve ever done a cleanse or fast and felt so good you were almost out of your body, that was ether energy you were feeling. Air refers to gassiness, movement, weight loss, and other internal factors. Ether relates to mental stimulation, consciousness, creativity, and your higher self.
Fasting is one of the main ways you can connect with ether energy. When you fast, you don’t eat for a certain amount of time, whether it’s several hours or even days. Some people even perform water fasts for weeks, although that’s not recommended by Ayurveda. Ayurveda recommends keeping your fast to 1 day or doing a simple diet of just kitchari, mung beans and rice cooked in spices, for several days to get the benefits of fasting without the risks.
Many yogis and meditators fast regularly to connect to their higher selves. Taking a break from eating makes you less grounded in your body and more connected to universal consciousness. When you fast, you are no longer stuck thinking about when your next meal is going to come nor are you driven by hunger. This can really enhance your meditation practice. All the energy normally spent on digestion shoots upward, enhancing your third eye and crown chakras, which are in charge of intuition (more on chakras in Chapter 21). Many people report having clearer thoughts and more out-of-body experiences while fasting.
Fasting is recommended most for Kapha types, because they have extra energy on their bodies to help them stay nourished without food. In fact, Ayurveda recommends Kaphas do a 1-day fast once a week with just teas and juices during the day and a light soup at night. This gives Kapha bodies a break from digesting food and allows them to clear out any stored toxins. It also expands their creativity and brings stimulation to their sometimes dull minds.
Pittas also can fast on occasion—perhaps once a season. Pittas don’t do as well with fasting because they need a constant influx of food. But once a season, a fast can help them detoxify and reboot their systems.
Vatas are not encouraged to fast. Because they are already so light, it can cause them to feel faint, weak, or malnourished. Interestingly, Vatas are most attracted to fasting because they love the feeling of being light and out of their body but they need it the least. Vatas require more grounding, not fasting. Kaphas are the least likely to want to fast, but they are the ones who need it most.
Ayurvedic Alert
Fasting can be a powerful practice to expand your meditation and help you connect with your higher self. Many fasters report feeling the subtle vibration of their own cells. Fasting takes your attention away from eating and turns it into your body. This is why fasting is so common in many spiritual practices across the world. Fasting is not recommended for Vata types, who are already light in energy. Kaphas are best suited for fasting, and Pittas can do it on occasion. Before undertaking a fast, please consult with your doctor. Try fasting for several hours first, then a day, and then expand your fast as you feel comfortable. To stay hydrated, continue drinking teas and/or juices.
Fasting is a means of connecting to ether energy, but foods also evoke similar qualities. Both positive and negative ingredients create that experience. Foods high in ether energy make you naturally feel uplifted, energized, and out of body. These include superfoods, green juices, sprouts, and coffee.
If you’ve ever felt you like wanted to take on the world after a cup of coffee or your cells were vibrating with nourishment after a refreshing green juice, that was ether energy. These beverages evoke etheric qualities because they literally give you a natural high. Green juice is recommended in the summer, especially when paired with ginger to make it more warming. Coffee is suitable in moderation for Kapha types but can cause anxiety in Vatas and irritability and acidity in Pittas.
Unhealthy ingredients that evoke ether energy include alcohol and drugs. Feeling drunk or high is an out-of-body experience yet not one that’s conducive to your well-being.
Etheric foods and substances include the following:
- Fresh-pressed vegetable juices
- Spirulina, algae, and chlorella
- Maca, acai, and other superfoods
- Sprouts
- Coffee
- Alcohol
- Marijuana and other Drugs
Fiery Foods
Bring on the heat! Fiery foods increase Pitta energy and stimulate your agni, or digestive fire. These foods make you sharp and motivated, but excess leaves you feeling hot and bothered. Fiery foods stimulate your metabolism and enhance your digestion, making them especially great choices for Vatas and Kaphas, who lack in fire energy. However, Pittas need to be careful not to overdo the fiery foods, even though they are attracted to them, because excess can make them overheated, acidic, and impatient.
Fiery foods are best to have in the winter, when you’re low in internal heat. Excess fiery foods in the summer can make you overheated and irritable.
Healthy fiery foods include spices, hot peppers (chile, black, cayenne), onions, garlic, and even sour fruits, which are all high in Pitta energy. Coffee is high in fire energy as well because it makes you literally hot and stimulates the fire within. It’s least recommended for Pitta types and most for Kaphas. The best fiery ingredients are spices like ginger, cloves, cinnamon, and cumin, which can be added to your meals to enhance your digestive fire.
Unhealthy fiery substances include alcohol and tobacco. Notice how alcohol is also both high in ether and fire energies, like coffee. That is because alcohol is a stimulant that makes you feel both out of body but also aggravated and overheated within your body. Ayurveda does not recommend alcohol in any capacity because it is so dehydrating and acidic. Similarly, tobacco is not recommended.
Fiery foods and substances include the following:
- Ginger, cloves, cinnamon, cumin, asafetida, and other warming spices
- Black, cayenne, chile and other hot peppers
- Sour fruits (lemons, grapefruit, tamarind, pineapple, and cranberries)
- Pungent onions and garlic
- Coffee
- Alcohol
- Tobacco
Watery Foods
Water is the element you contain the most of. Around 65 percent of your body is made of this liquid element. Watery ingredients hydrate your body, which make them a great choice for dehydrated Vatas and overheated Pittas. Too much, however, can make Kaphas heavy and puffy because they easily retain water.
Watery ingredients are best during the hot summer Pitta months, when you could benefit from extra hydration in your diet. Juicy fruits and vegetables are the best sources of water in your diet. Salt is related to the water element because it causes your body to retain hydration. Dairy products are related to water as well because they are cool and damp, like water.
Vatas should consume more watery ingredients in summer and less in winter because they can be overly cooling. Pittas should favor juicy fruits and vegetables but minimize dairy and salt. Kaphas should avoid excess watery ingredients because they cause them to retain water, leaving them bloated and puffy. Kaphas especially must stay away from dairy products, which cause mucus and inflammation in their systems.
Watery foods include the following:
- Juicy fruits (watermelon, papayas, oranges, cantaloupe)
- Avocados
- Coconut water and oil
- Juicy vegetables (cucumbers, zucchini, tomatoes)
- Dairy products
- Salt
Earthy Foods
Foods high in earth energy are extremely grounding and nourishing. They often are grown under the ground and carry those rooted properties with them. Earthy foods give your body stability and structure, making them a particularly great choice for weak, airy Vata types who lack in grounding. Any food that is dense and heavy is considered an earthy food. They provide energy, endurance, and strength, high in Kapha qualities.
Earthy ingredients are great for Pittas, too, because they calm them and ease their sharp digestive fire. The only earthy food Pittas should avoid is nuts because they can cause oiliness and breakouts.
Kaphas are naturally high in earth energy and don’t need as much as the other Doshas. Kaphas can have earthy vegetables, beans, mushrooms, seeds, and grains that are also high in air or fire energy because they will be lighter to digest. However, they should steer clear of excess nuts and coconut meat, which are very calorically dense and can add up.
Earthy foods include the following:
- Root vegetables (yams, squash, pumpkins, beets, turnips, parsnips, carrots)
- Most nuts and seeds
- Mushrooms
- Beans
- Most grains
- Coconut meat
How’s Your Diet?
Now that you know the ingredients related to each element, let’s look at your diet.
Which element is most prevalent in your diet? Which do you least consume? Which element could you use more of? How can you incorporate more of that element’s foods in your meals?
For an easy way to incorporate the necessary element’s foods in your menu, keep reading. In the following sections, I offer 10 recipes you can choose from related to each element.
I offer more element-related recipes on my website eatfeelfresh.com. You can search through recipes by ingredient, Dosha, or element to build your menu of healing recipes.
Wisdom of the Ages
The elements have particular functions in your body. Air, ether, and fire energies are light and move upward, making you feel uplifted and energized. Earth and water energies move downward, making you feel heavy and rooted. That is why Kaphas often feel lethargic and slow while Vatas and Pittas feel more energized. You must balance your Dosha with the opposite qualities in your diet. Vatas and Pittas could benefit from more grounding in their diet, while Kaphas need more uplifting.
At this point, you know about the elements, foods related to each, and what you need more and less of. Yet you might be wondering how to make that happen, especially if you have little to no experience in the kitchen. Don’t worry. I’ve got you covered.
In this section, I give you two recipes related to each element. I also share options on ways to customize the recipes for each Dosha so you can enjoy them regardless of your constitution. Remember, you need all the elements in your diet, just in various amounts.
Vatas should favor more fiery and earthy recipes but can consume airy, etheric, and watery recipes as long as they make them warming. Pittas should favor earthy, watery, airy, and etheric recipes but can consume fiery recipes as long as they aren’t spicy and don’t have too much garlic or nightshades. Kaphas should favor airy, etheric, and fiery recipes but can consume watery and earthy dishes as long as they don’t make them too grounded and heavy.
Ready to get cooking?
Airy Recipes
Airy recipes evoke lightness in the body. Cruciferous vegetables are one of the best ways you can increase the air element while staying balanced. I’ve included two cooked cruciferous vegetables, one smooth and one crunchy, that can work for all three Doshas with slight modifications.
Cauliflower Mashed “Potatoes”
Mashed potatoes are comfort food. You can lighten them up by replacing the potatoes with cauliflower and reduce the calories and carbs. This recipe works for all three Doshas because it is cooked and mashed, easy for Vatas to digest and light enough for Pittas and Kaphas. Pittas should reduce the garlic, and Kaphas should reduce the oil.
1 large head cauliflower, florets roughly chopped
1 or 2 TB. olive oil
1 or 2 cloves garlic
1 large leek
1 TB. ghee or vegan butter
1⁄2 cup unsweetened almond milk (not vanilla flavored)
1⁄2 tsp. sea salt
1⁄4 tsp. freshly ground black pepper
2 TB. fresh chopped chives (optional)
1 tsp. fresh thyme (optional)
1. In a large pan over medium-high heat, boil cauliflower in water to cover for 7 to 10 minutes or until soft. Remove from heat, drain, and set aside cauliflower to cool.
2. In a medium skillet over medium heat, heat olive oil. Add garlic and leek, and sauté for 3 or 4 minutes or until leek is tender. Remove from heat.
3. In a food processor fitted with an S-blade, or in a blender, blend cauliflower, garlic, leak, ghee, almond milk, sea salt, black pepper, chives (if using), and thyme (if using) until creamy and smooth.
4. Serve warm.
An alternate way to make this recipe is to steam the cauliflower with the garlic and leek until soft for about 20-30 minutes, then use an immersion blender to combine it with the ghee, almond milk, and spices.
Brussels Sprout Chips
Chips are crunchy, satisfying, and addictive. This brussels sprout version allows you to eat a handful of chips while still getting your daily veggie intake. Best of all, they only take 10 minutes to bake. Vatas with extremely weak digestive systems may have bloating with brussels sprouts.
10 brussels sprouts
1 TB. extra-virgin olive oil
1⁄4 tsp. sea salt
1⁄2 TB. dried oregano, cilantro or basil (optional)
1⁄2 TB. dried turmeric (optional)
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.
2. Wash brussels sprouts and dry in a salad spinner to make sure they’re completely dry. Place on a cutting board and using a paring knife, chop off bottom tip of each sprout. This will cause outer leaves to begin to fall off. Continue trimming a little more off the bottom so leaves all fall off.
3. Place brussels sprout leaves in a large bowl with olive oil, sea salt, herbs or turmeric (if using), and toss to coat. Spread brussels sprout leaves in a single layer on the prepared baking sheet.
4. Roast for about 10 minutes or until chips are lightly browned and crisp. For best results, turn them after 5 minutes. They should look crunchy and almost burnt, but not quite. Allow to cool, and enjoy.
Wisdom of the Ages
It’s easy to overeat regular potato or corn chips because they feel so light in our hands and mouths, causing us to underestimate the caloric load—especially dangerous when they’re deep-fried in hydrogenated oil. You can enjoy this baked brussels sprout version instead without any guilt.
Ether-inducing foods promote vibrancy and higher consciousness They’re the type of foods that light you from within and give you out-of-body energy.
One of my favorite etheric ingredients is a blue-green microalgae called spirulina that dates back 3.5 billion years. Packed with protein; iron; docosahexaenoic acid (DHA); vitamins B, C, A, K, and E; calcium; potassium; magnesium; beta-carotene; and other vitamins and minerals, spirulina is one of the most nutrient-dense foods on the planet. It’s particularly great for vegans because it’s about 60 percent pure protein and very high in iron and vitamin B. Just be careful not to cook spirulina because its living enzymes will die. Spirulina is great for all three Doshas and can be added to juices and raw meals to amp up the nutritional benefits.
Spirulina Green Juice
One of the best ways to consume spirulina is in a green juice. Pittas do best with green juices because they’re so alkalizing. Green juices can be too cooling for Vatas and Kaphas with weak digestive fires, so they should only have them if they don’t experience negative side effects. Adding ginger is a great way to crank up the warming factor of green juices. Green juices are best consumed in the hot, Pitta months because they are so cooling. Kaphas can omit the apple to make it totally sugar free.
1 large organic English cucumber
1 head kale, roughly chopped
1 (1⁄2-in.) piece unpeeled ginger
1 large organic lemon or lime, peeled if not organic or not peeled if organic as the skin is highly nutritious
1 cored green apple, with skin
1 tsp. spirulina powder
1. In a juicer (or a blender if you don’t have a juicer), juice English cucumber, kale, ginger, lemon, apple, and spirulina powder.
2. Drink within 15 minutes of juicing for maximum benefit.
Wisdom of the Ages
Although not traditionally Ayurvedic, green juices can ensure you get your daily greens with just one cup.
Detoxifying Spirulina Dressing
Spirulina is a great additive to dressings and sauces. Salads are traditionally not Ayurvedic but can work for those with strong digestive fires or during the hot, summer months. Kaphas can reduce the oil, and Pittas can omit the garlic powder.
1 or 2 TB. extra-virgin olive oil
1 TB. apple cider vinegar
1 tsp. spirulina powder
Juice of 1 large organic lemon
1 tsp. garlic powder
1. In a small bowl, whisk together extra-virgin olive oil, apple cider vinegar, spirulina, lemon juice, and garlic powder.
2. Use to dress a salad, or pour over roasted, steamed, or raw vegetables, depending on your Doshic needs.
Spirulina offers a slightly parmesan-cheese-like taste to salads and makes a great replacement for traditional dairy cheese.
Fiery Recipes
Fiery recipes are perfect for those cold winter days when you feel chilled to the bone. They stoke your digestive fire and provide warmth, circulation, and satiety. Spices are one of the best sources of the fire element because they work both as food and medicine. Each spice contains unique benefits, from bloat reduction to joint pain relief, making them the most delicious prescription you’ll ever have.
Spices can be used in foods as well as beverages. Teas, curries, stir-fries, soups, and bakes all can benefit from a sprinkle of spice. Pittas should be careful not to overdo the especially fiery spices, like cayenne and jalapeño, because they can overfeed their fire.
Spicy Digestion-Enhancing Veggie Stir-Fry
This is one of my favorite stir-fry recipes because it’s extra stimulating for the digestive fire. Pittas should choose coconut oil and omit the garlic, jalapeño, and mustard seeds. Vatas and Kaphas should choose sesame oil and can feel free to crank up the spice amounts.
1 TB. mustard seeds
2 TB. sesame or coconut oil
1 medium yellow onion, chopped
1 clove garlic, minced
1 (1-in.) piece ginger, peeled and grated (1 TB.)
1⁄2 jalapeño, ribs and seeds removed and chopped
2 cups chopped asparagus, carrots, brussels sprouts, bell peppers, cabbage, butternut squash, or your choice vegetables
1. Heat a large skillet over medium heat. Add mustard seeds, and dry toast for 3 minutes or until you hear a popping sound.
2. Add 1 tablespoon sesame or coconut oil, onion, garlic, and ginger to the skillet, and sauté for 3 minutes or until onion is golden brown.
3. Add jalapeño, chopped vegetables, and remaining 1 tablespoon oil, and sauté for 5 minutes or until vegetables are tender.
4. Serve warm alongside your favorite grain.
Wisdom of the Ages
It’s easy to get your spices in with a quick stir-fry filled with your favorite veggies. The best part about a stir-fry is you can customize the ingredients to use what’s local, seasonal, and required for your Doshic needs.
To give this dish a more Asian feel, add tamari or coconut aminos, which are low-sodium replacements for soy sauce, rice vinegar and scallions.
Chai is a classic Ayurvedic recipe comprised of aromatic ginger, cloves, star anise, peppercorns, and cardamom steeped in black tea. Chai is the word for “tea” in Hindi, and masala means “spiced,” so masala chai literally means “spiced tea.” Unlike other teas brewed in water, the spices of chai are brewed in milk, giving the beverage its fragrant qualities. In this sugar-free, plant-based version, I’ve replaced the dairy milk and sugar with almond milk and monk fruit sweetener. You could use stevia, maple syrup, or honey if you like. Pittas should omit the peppercorns.
2 bags black tea
1 whole star anise pod
2 tsp. ground cinnamon or 1 cinnamon stick
4 dried cardamom pods
1 (1-in.) piece ginger, peeled and grated (1 TB.)
1 tsp. whole black peppercorns (optional)
2 cups almond milk
1 TB. monk fruit sweetener or to taste
1. In a small saucepan over medium heat, warm black tea, star anise, cinnamon, cardamom pods, ginger, peppercorns (if using), and almond milk for 7-10 minutes. Remove from heat when mixture begins to bubble but before it boils.
2. Strain mixture into a cup, add monk fruit sweetener, and enjoy. (You also can leave the spices in your cup, which is what I do.)
Wisdom of the Ages
Historically, Indians viewed tea as an herbal medicine rather than a recreational beverage. The recipes came directly from Ayurvedic medical texts, and indicated tea was meant to heal, not entertain. During their rule in the 1830s, the British began cultivating tea plantations in India, and in the early 1900s, Britain set up the Indian Tea Association and encouraged Indians to begin drinking tea. Today, Indians enjoy several cups of warm chai a day, savoring it as a much needed break.
You know it’s essential that you drink enough water every day, but how much attention do you pay to how much water you eat? Juicy fruits and vegetables are a great way to ensure you stay hydrated without taking a sip. They are naturally high in water content, making them especially hydrating as well as low in calories. Watery ingredients cool the body and prevent constipation, which is caused by dryness.
The ideal time to consume watery foods is in the summer, which happens to be when they grow. Pittas should favor juicy fruits like papayas and watermelons and vegetables like cucumbers and zucchini. Stay away from nightshades like tomatoes and eggplants. Vatas do well with most watery ingredients but shouldn’t have excess in the winter because it may be too cold for them. That’s why I added ginger to the following recipe. Kaphas should add ginger to heat up their meals but shouldn’t have too many juicy ingredients because it can make them to retain more water.
Refreshing Coconut, Ginger, Lime, Papaya “Lassi”
Chances are you’ve seen or tried a mango lassi at an Indian restaurant. This Indian smoothie, made with mango, a fermented yogurt beverage, and a sweetener, isn’t actually Ayurvedic because it doesn’t follow food-combining rules. I’ve upgraded the recipe to make it lower in sugar, easier to digest, plant based, and agreeable for all three Doshas. I’ve replaced mango with papaya because papaya is lower in sugar and also great for digestion. I’ve replaced the lassi with coconut milk, which is plant based and doesn’t contain mucus-causing dairy. I’ve added ginger and cardamom to make it more warming to digest, as well as lime to include the detoxifying sour taste. These ingredients balance out the smoothie so it works with all three Doshas.
1 cup ripe papaya, cubed
1 (1⁄2-in.) piece ginger, peeled and minced (1⁄2 TB.)
1 tsp. cardamom
Juice of 1 small, juicy lime
1 cup coconut milk
1. In a blender, combine papaya, ginger, cardamom, lime juice, and coconut milk until smooth.
2. Enjoy immediately.
Wisdom of the Ages
Ayurveda advises against combining fruit with dairy. Fruit should always be consumed alone on an empty stomach, without any other ingredients, according to Ayurvedic texts. And dairy products are heavy and dense and should be eaten separately because they take longer to digest. You don’t have to worry about that with this refreshingly tart yet sweet recipe!
Cooling Cucumber Zucchini Soup
This is a perfect go-to summer recipe when you’re looking for an easy dinner with little preparation work. The soup contains moisturizing avocado, hydrating zucchini, cooling cucumber, sweet onion, and cleansing coriander, all of which detoxify and refresh your body. Best of all, no cooking is required! Pittas should remove the hot green chile.
3 medium zucchini, chopped
1⁄2 large organic seedless cucumber, chopped
1⁄2 medium sweet onion, chopped
1 medium ripe avocado, peeled and pitted
1⁄4 cup water
1 tsp. chopped fresh hot green Hatch chile
1 tsp. sea salt
1 tsp. ground coriander
1. In a blender, combine zucchini, cucumber, sweet onion, avocado, hot green chile, sea salt, and coriander until smooth.
2. Enjoy immediately.
Earthy Recipes
Earthy recipes provide the grounding qualities that really bring you back to your nature. They’re perfect for when you’re feeling stressed out or too in your head and need to settle your body and your mind. They also help soothe digestive issues, including bloating or gas.
Root vegetables are one of the best earth-containing ingredients you can consume because they are literally grown in the soil. You take on the qualities of the food you eat, and earthy ingredients are rich with natural qualities and deeply rooted. Vatas and Pittas benefit most from earthy tastes, but Kaphas can consume them as well if they add heating spices like ginger, garlic, and cumin to aid their digestive fire.
Butternut squash is an earthy, fall classic—warming, grounding, sweet, and straight from the soil. When paired with warming spices, it’s especially nourishing. This recipe works for all three Doshas because the coconut milk lightens it for Pittas and the spices make it more stimulating for Kaphas. Pittas should choose coconut oil and omit the garlic. Vatas and Pittas should choose sesame oil and can add more spices as they like.
1 TB. coconut or sesame oil
2 cloves garlic, minced
1⁄2 medium yellow onion, chopped
1 small butternut squash, chopped, peeled, and seeded
2 TB. curry powder
1 tsp. turmeric
1⁄2 TB. ground cinnamon
11⁄2 cups coconut milk
2 cups low-sodium vegetable broth
1 (1⁄2-in.) piece ginger, peeled and grated (1⁄2 TB.)
2 TB. maple syrup or honey (optional)
Pinch sea salt
Pinch black pepper
1. In a large pot over medium heat, heat coconut or sesame oil. Add garlic and yellow onion, and sauté for 3 minutes or until onion is golden brown.
2. Add butternut squash, curry powder, turmeric, and cinnamon. Cover and cook, stirring occasionally, for 10 minutes.
3. Add coconut milk, vegetable broth, ginger, maple syrup (if using), sea salt, and black pepper.
4. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes or until butternut squash is cooked through.
5. Remove from heat, and allow to cool.
6. Blend soup until creamy and smooth using an immersion blender or by transferring to a blender in batches. (If transferring to a blender, be sure soup is well cooled to prevent an explosion from the blender.)
7. Enjoy immediately, or warm again before serving.
Hummus is an easy source of protein. You can pair it with any type of veggie or grain or serve it as a salad dressing. Beetroot is a great way of adding more grounding elements to classic chickpea hummus because beets are root vegetables. Beets also provide a bit of sweetness, making them especially nourishing for Vata and Pitta Doshas. Consuming beets can prevent Kaphas from having sweet cravings because they naturally satisfy their sweet tooth. Because hummus is cold, I added warming spices to this recipe to make it easier to digest for sensitive Vatas and Kaphas. Pittas should omit the garlic.
1 small beetroot
1 TB. sesame or olive oil
2 cups chickpeas, soaked in 4 cups water overnight or at least 5 hours
2 TB. tahini
2 large cloves garlic, minced
1 tsp. cumin
Juice of 1⁄2 lemon
2 tsp. sea salt
Healthy pinch black pepper
4 cups and 1 TB. water
1 or 2 TB. extra-virgin olive oil (less for Kaphas)
1. Rinse chickpeas with water and place in a large pot with 4 cups water and 1 tsp. sea salt. Bring to boil. Cover the pot and simmer until chickpeas are soft all the way through, which takes between 30-45 minutes, depending on how long you soaked the chickpeas for. Drain the excess water.
2. Preheat the oven to 375°F.
3. Remove beetroot stem and roots, and wash clean. Wrap beetroot in aluminum foil with 1 TB. sesame oil, and roast for 1 hour. Allow to cool and peel.
4. In a food processor fitted with an S-blade, or in a blender, blend beetroot, chickpeas, tahini, garlic, cumin, lemon juice, sea salt, and black pepper until smooth. If hummus is too dry, add water and blend again.
5. Transfer hummus to a serving bowl, drizzle olive oil over top, and serve with veggies.
- You can restore balance to your body through your diet by eating the elements you are lacking.
- Raw and cruciferous vegetables are examples of airy foods.
- Juices and spirulina are examples of etheric foods.
- Ginger and chile peppers are examples of fiery foods.
- Papaya and cucumbers are examples of watery foods.
- Root vegetables and nuts are examples of earthy foods.