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Sweet Potato Mash

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Sweet potatoes are low in fat and are a more nutritious choice than regular potatoes. This is a healthy option when made from sweet potatoes, and combined with cottage cheese, and ghee. Can be enjoyed on its own or a side of eggs, greens, or even a seasonal kitchari.
Good for all doshas

Prep Time: 10 minutes
Total Time: 40 minutes
Serves: 2 Persons

Ingredients

Method

  1. Soak the grated sweet potato in a large bowl, scrub them clean and pat dry. Cut them in big chunks.
  2. In a large pot, bring the water to a boil and add the sweet potatoes.
  3. Boil the potatoes for around 25 to 30 mins till the knife slides out effortlessly from the center.
  4. Turn off the heat and let them sit for 10 mins
  5. Remove from hot water and wash with cold water
  6. Remove the peel and whip the potatoes into a smooth paste
  7. In mixer, grate the paneer into a thick paste with a finely granular texture
  8. Add the paneer to the whipped potatoes
  9. Add ghee, salt, and pepper
  10. Serve hot.

Serving suggestions

Can be served with meat, fried egg, or sauteed greens.

Check out the Ayurvedic benefits of ingredients used in this recipe

Black pepper | Salt

Baked Sweet Potato

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Occasionally the finest foods are the easiest. Just adding salt and ghee on a hot potato can bring heavenly goodness to the cold winter days. Usually, baked potatoes are made from starchy russet potatoes. Just by using sweet potatoes as a substitute for white potatoes to make it healthier and comforting. One traditional way to cook these sweet potatoes is just wrapping them in foil and throwing them in your campfire for 30 to 40 mins, depending on the size of the potato.

Good for Vata and Pitta dosha.

Prep Time: 5 minutes
Total Time: 50 Minutes
Serves: 2 Person

Ingredients

  • 1 T ghee or grass-fed butter
  • A pinch of salt
  • Few sprigs of Rosemary
  • A pinch of freshly ground black pepper
  • 2 No. Sweet potatoes (washed, scrubbed, and pat-dried)
  • ¼ cup plain whole fat yogurt (optional)

Method

  1. Preheat the oven to 475°F.
  2. Prick the sweet potatoes with a fork, all over the skin.
  3. Drizzle the potatoes with ghee, and rub salt and pepper. Wrap them in foil.
  4. Cook the sweet potatoes for 45 minutes in the oven or till a table knife slides effortlessly through with the centers.
  5. Allow it to cool for a few minutes. Remove the foil.
  6. Cut lengthways, lather with more ghee, and flavor with salt and pepper. Add Rosemary leaves.
  7. Spoon over the yogurt into the center of every slice of sweet potato and serve.

Serving suggestions

For Vata, add garlic and onion powder
For Pitta, avoid yogurt.
For Kapha, serve up with Pesto.

Check out the Ayurvedic benefits of ingredients used in this recipe

Rosemary | Black pepper | Salt

Ayurvedic Guacamole (Avacado Mash)

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Get an easy yet sumptuous supper in minutes by covering a liberal amount of Guacamole all over hot Chapatis. This recipe incorporates Ayurvedic herbs and spices that make this recipe therapeutic at the same time filling

Good for Vata and Pitta Dosha

Prep Time: 5 Minutes
Total Time: 5 Minutes
Serves: 2 Persons

Ingredients

Method

  1. In a small mixing bowl, crush the avocado with a fork.
  2. Mix all the ingredients with Avocado and serve immediately

Notes

Avoid storing guacamole as it oxidizes and turns brown.
Always choose ripe avocados that are easy to mash.

Check out the Ayurvedic benefits of ingredients used in this recipe

Black Pepper | Cumin | Coriander | Himalayan Salt

Spaghetti in Pesto Sauce

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This recipe is a modification of classic Italian Paste Al Pesto. This recipe includes goodness of Ayurvedic herbs and spices that are dosha balancing and provide essential nutrients. It is ideal for a quiet lunch or dinner. It balances vata and kapha, and is good for pitta too when taken in small amounts. Replace normal pesto with the gotu kola pesto to give it an ayurvedic twist.

Good for all dosha

Prep Time: 5 Minutes
Total Time: 15 Minutes
Serves: 4 Persons

Ingredients

  • 2 handfuls of spaghetti noodles
  • 1 cup of Cilantro pesto or Gotu-kola Pesto
  • 1 t olive Oil
  • 1 t chopped Garlic
  • 1 t lemon zest
  • Salt and pepper to taste
  • Crumbled fresh paneer to garnish (optional)

Method

  1. Cook the noodles following the package instructions.
  2. Drain and reserve 1/2 cup of pasta water.
  3. In a pan, heat olive oil and add garlic. Add pesto sauce and pasta and reserved pasta water
  4. Toss in the lime zest and salt and pepper.
  5. Garnish with fresh basil and crumbled paneer and serve.

Serving suggestions

For winter and spring, sprinkle red pepper flakes.

Check out the Ayurvedic benefits of ingredients used in this recipe

Basil Leaves | Black Pepper | Cilantro | Gotu-Kola Pesto | Garlic

All Onion Soup

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This recipe combines all different varieties of onions in a soup and can be made in any season. Ideal for vata and kapha constitution and can be had as an appetizer or a complete meal if combined with bread.

Good for Vata and Kapha.

Prep Time: 1/2 hour
Total Time: 45 mins
Serves: 2 Persons

Ingredients

  • ½ cup of sliced red onion
  • ½ cup sliced white onion
  • ½ cup of sweet yellow onion
  • ½ cup sliced shallots
  • ¼ cup of white portion of spring onions, sliced
  • 3 cloves of garlic thinly sliced
  • 2 T olive oil
  • 1 Bay leaf
  • 4 cups of vegetable broth
  • Salt to taste
  • Freshly crushed black pepper for seasoning

Method

  1. Heat oil in a soup pot. Add Bay leaf
  2. Once fragrant, add shallots.
  3. Once the shallots turn translucent add yellow onion and let it caramelize
  4. Once the edges of the yellow onion turn brown, add other varieties of onion
  5. Keep scraping the pan to avoid burning and uniform caramelization, while adding a little amount of broth at a time. This usually takes 10 to 15 minutes
  6. Add garlic and saute for another 2 minutes
  7. Once the entire mixture is evenly caramelized, add the remaining broth and let it Simmer for 20 to 25 minutes
  8. Once the onions turn soft and soggy, add salt and pepper.
  9. Mix well and Serve hot.

Notes

For more nutrients and flavor, add chopped carrots, celery, etc.

Check out the Ayurvedic benefits of ingredients used in this recipe

Bay Leaf | Black Pepper | Garlic | Himalayan Salt

No Sugar Coconut and Mango Icecream

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The taste of this light is light and creamy, which makes it a perfect taste of Summer. Indeed use ripe mangos for the juicy and syrupy texture that wonderfully balances out the slight crunchiness of the coconut pieces. This recipe uses dates instead of powdered sugar, making it a great healthy dessert option.

Good for Vata and Pitta Dosha.

Prep Time: 15 Minutes
Total Time: 45 Minutes
Serves: 4 Persons

Ingredients

  • 1 and ½ cup Mango pulp
  • 1 cup thick homemade coconut milk
  • Thin coconut milk as needed for consistency
  • ½ cup finely diced tender coconut
  • ¾ cup Dates (deseeded, soaked overnight, and drained)
  • ½ whipping cream
  • ¼ t cardamom powder
  • Few strands of Saffron (optional)

Method

  1. In a powder blender, mix mango puree with dates and blend into a fine paste
  2. In a hard-bottom pan, heat the thick coconut milk and allow it to simmer for 2 minutes.
  3. Turn off the heat, add tender coconut pieces and add the mango mixture and mix well
  4. Place the pan in an ice bath and stir the mixture continuously till it reaches a smooth flowy consistency. You can dd the thin coconut milk to adjust the consistency
  5. Add cardamom powder and saffron strands
  6. Add whipping cream and whip the mixture till it reaches a dollop consistency
  7. Remove the mixture in an ice cream container and freeze for 6 to 8 hours
  8. Scoop out a portion and serve.

Serving suggestions

Serve with fresh berries or bananas, or enjoy as an afternoon snack fresh mint. You can add honey or maple syrup if you like extra sweetness.

Check out the Ayurvedic benefits of ingredients used in this recipe

Cardamom | Saffron