Reset Your Eating Habits with My Ayurvedic Recipes
As we welcome crisp fall days, it’s the perfect time to reset our routines. Diet is a pillar of Ayurvedic remedies, but summer disruptions can upset our normal food routines. I know I'm in need of a reset after a summer of rest, surgery, and recovery as part of my current health journey.
Approach food as medicine.
In Ayurveda, we believe that when we see food as medicine, it shifts how our bodies, minds, and spirits actually receive the food. Compare this with a Western mindset around food, where we fixate on consumption. Calorie counting, in particular, can feel very transactional.
Take a moment to think about your last meal. What was on your plate and why? What were you thinking about while you ate? Whether you snacked out of boredom or sat down to a nutritional meal, you might be stuck in a transactional approach to food. I’m often struck by people eating foods they don’t enjoy, like bland salads, in the name of weight loss. The thought here is…”If I eat this salad, I’ll lose weight.”
In contrast, Ayurveda treats each meal as a nourishing experience that satisfies each of your senses. Nourishment is never just about what’s on your plate. I call this ethos the Principle of Ayurvedic Eating. When we nourish all of our senses, it shifts us from a mindset of consumption to one of healing.
I encourage you to treat each meal as an opportunity to get fully nourished–body, mind, and soul.
My favorite Ayurvedic recipes.
Start your day with Digestive Tea.
Before you break your overnight fast, drink this digestive tea to stoke your digestive fire, or agni. This tea contains 3 powerful whole spices–cumin, coriander, and fennel. Each ingredient works to help you eliminate toxins and improve digestion:
Cumin reduces cramps, gas, and indigestion while improving elimination and detoxification.
Coriander increases nutrient absorption, aids digestion, and soothes muscle spasms and inflammation.
Fennel alleviates cramps and indigestion, promotes fat burning, and supports lymph movement.
Eat a light breakfast.
As the sun rises, your digestive fire is at its weakest which means you want your breakfast to be easy for your system to digest.
Here are some of my favorite breakfast options:
Ayurvedic Energy Shake: This simple five-ingredient shake combines dates for energy and almonds for nervous system support. Soaking and removing almond skins aid digestion, making it an ideal morning boost.
Spiced Apple Breakfast: Warm, cooked apples stimulate regular bowel movements, increase alertness, and pacify imbalances of the air element, which we call vata. Cinnamon and clove add warmth and enhance digestion.
Almond Butter Oatmeal: A quick and nutritious breakfast, combining the benefits of oats, almond butter, fiber, protein, and healthy fats. Perfect for chilly mornings.
Spiced Coconut Apple Breakfast Quinoa: This quinoa porridge is not only warm and nourishing but also rich in natural proteins from quinoa and healthy fats from almonds and coconut. Ideal for grounding and nourishing your body during colder months.
Make lunch your biggest meal of the day.
Around midday, your body's digestive fire burns most vigorously, rendering lunch the ideal moment for a substantial meal. In this golden window of opportunity, I highly recommend savoring a bowl of kitchari.
Kitchari is a versatile and nutritionally rich dish made of mung dal and basmati rice. The basic recipe prescribes a ratio of two parts rice to one part dal, but the beauty of Kitchari lies in its adaptability. Tailor it to your specific needs, selecting vegetables that correspond to your desired outcome.
If you’re short on time, try ready-made kitchari packs made by Ayurvedic chef Divya Alter. I always have a few of these in my pantry because they are ready to eat in just twenty minutes. Be sure to use code AVANTI15 to get 15% off your order!
When you sit down for lunch, remember to take time to enjoy your meal. This mindful act signals your body to prepare for nourishment. Even if you're in a rush, you'll be amazed at the positive impact of this short break.
Keep dinner simple and small.
As the sun sets, your digestive fire weakens again, signaling the need for a lighter, easily digestible dinner. I recommend my Asparagus Soup. Its sweet, astringent, and cooling qualities build vitality and immunity, making it an excellent year-round option, especially for the evening when your agni is less active.
It’s a simple recipe that often surprises people. One of my team members has served it more than once to her gaming group for dinner, and they’ve loved it.
You can also adapt my Ayurvedic Balance Bowls with seasonal vegetables for a light meal that’s endlessly customizable.
Set your table to nourish your senses.
In Ayurveda, nourishment encompasses more than just food; it extends to engaging all your senses. Whether you're at home or work, make an effort to set the table with care. Use nice dishes, cloth napkins, and add a touch of elegance with flowers or candles. Eating mindfully in a calming setting enhances the healing power of your food. Avoid eating on the go or while distracted; instead, savor the meal in a serene space.
Slowing down helps you savor each bite. This has the added benefit of giving your body time to tell your brain when you’re full so you’re less likely to overeat.
You’re ready to reset your food routines.
Incorporating these Ayurvedic practices and my recipes into your daily routine can reset your eating habits and bring you closer to a healthier, more mindful relationship with food. It's a journey of nourishment, healing, and holistic well-being that can transform your body and your entire outlook on life.
Be well,
Avanti Kumar-Singh, MD
P.S. Are you ready for a seasonal refresh? Try the 3-Day Energy Reset, my seasonal practice to remove toxins and prepare my body, mind, and soul for next season of my life.
