Inside this book, you’ll discover:
♦ What dosha you are (look for the icons) plus what to eat to bring your health into balance.
♦ More than 125 recipes designed to be prepared in less than 30 minutes, the time it takes for pizza delivery.
♦ Dozens of time-saving lips that will shave minutes off your day and give you more time for you.
♦ Six unique taste profiles, plus how to use them when cooking to better how you look and feel every day.
♦ Nearly 100 mindfulness tips for staying focused, present, and mindful throughout the day—no matter what life dishes out.


An Ayurvedic cookbook? You might be asking yourself how a diet centered on a 5,000-year-old Hindu-based system of healing can truly benefit your health or fit into your modern lifestyle. The truth is that the fundamental principles of Ayurveda are exactly why this book not only works best with a busy lifestyle but will also help you look and feel better than ever.

That’s a big promise, but Ayurveda delivers because it’s not a so-called “diet” created to help you shed pounds or fit into your skinny jeans. It’s a traditional medicinal practice designed to nourish your body, mind, and spirit in a gentle, easy way that works no matter how busy or overscheduled your life. In fact, the more hectic your world, the more Ayurveda will work for you. That’s because this approach asks you to look at your life holistically, beyond the foods you eat. It takes into account the following aspects of your life:
* Relationships (are they healthy or toxic?)
* Workload (do you have work-home balance?)
* Exercise (are you active or sedentary?)
* A host of other lifestyle factors that impact your health
Ayurveda works in the modern world because it’s based on the notion that you and your lifestyle are unique. One diet won’t work the same way for you that it does for someone else. Ayurveda takes these factors into account by helping you identify and understand your predominant dosha—one of three energies or collections of physical, mental, and spiritual traits that make up your unique constitution. Furthermore, Ayurveda incorporates ways to determine when your system is out of balance. Because imbalance is the precursor to disease, the practice of Ayurveda can help you regain control over your health.

Finally, food is considered medicine in the practice of Ayurveda. What you eat can serve you or work against you, depending on your dosha as well as your lifestyle at any given moment in time. Foods can make you energetic or lethargic, happy or depressed, strong or weak, and focused or distracted, so what you choose to eat will determine the quality of your health.

This cookbook identifies what foods, activities, and lifestyle factors best serve your particular dosha as well as what specific ingredients you require to put your energy levels back into balance so you can ward off disease, inflammation, and illness. And yes, that in turn can help you lose weight, feel happier, gain energy, and reduce stress.

Inside this book, you’ll find more than 125 recipes designed to support the 3 different dosha types; each recipe takes less than 30 minutes to prepare. Handy tips on improving mindfulness, saving time, and incorporating other healthy Ayurvedic principles into your life are also included throughout these pages. You’ll take a quiz to determine the characteristics of your personal dosha. Your answers will reveal the associated body type as well as specific foods and activities to incorporate into your life to maximize your health.

Chapters are divided by types of dishes—soups, baked goods, side dishes, main entrees, desserts, beverages, and accompaniments like chutneys and sauces—so you can mix and match foods regardless of time of day. The one exception is breakfast, which has its own chapter.

If you’re ready for an eating plan that neatly fits into a busy, hectic life, rather than overhauls it, read on. Guaranteed, you’ll soon see why after 5,000 years, this method of healing is still going strong: It works.


Quick Start Guide

1: Ancient Medicine for a Modern Life

  • Ayurveda’s Beginnings
  • Why Ayurveda?
    Ayurveda Today
  • Determine Your Dosha
  • What Are Blended Doshas?
  • How to Bring your Dosha into Balance
  • Understanding the Food Groups
  • Understanding the Six Tastes
  • Guidelines and Food Sources

2: Beverages

  • Cardamom-Mint Water
  • Clove-Fennel Rosewater
  • Ginger-Basil Fizzy Water
  • Saffron-Lemon Sweet Tea
  • Cumin-Cilantro Tea with Rose Petals
  • Spicy Turmeric-Pepper Tea
  • Cinnamon-Almond Chai
  • Spiced Honey Chai with Star Anise
  • Vanilla Cocoa Chai
  • Minted Mango Lassi

3: Balanced Breakfasts

  • Spiced Oatmeal with Almonds and Flaxseed
  • Roasted Coconut-Sesame Oats with Cherries
  • Vanilla-Almond Cream of Wheat with Mangoes
  • Tahini-Honey Puffs with Cinnamon Pears
  • Warm Hazelnut Granola with Yogurt
  • Pistachio-Banana Pancakes with Cardamom
  • Blueberry-Lemon Comcakes with Honey
  • Herbed Frittata with Spring Peas and Arugula
  • Egg White Scramble with Mushrooms, Asparagus, and Cilantro
  • Orange-Date Breakfast Smoothie
  • Almond-Date Power Shake
  • Watermelon-Mint Power Breakfast
  • Strawberry-Peach Morning Shake
  • Pomegranate Detox Smoothie with Sunflower and Ginger
  • Stewed Apples with Ginger and Clove

4: Baked Goods

  • Nutty Fig Granola Bars with Cacao Nibs
  • Chewy Honey Apricot Bars
  • Sesame-Maple Power Snacks
  • Orange-Chocolate Zucchini Muffins
  • Savory Scallion-Pumpkin Seed Muffins
  • Black Pepper Snack Cakes with Lemon Zest
  • Sun-Dried Tomato and Poppy Seed Biscuits
  • Garlic Scallion Combread
  • No-Corn Combread with Thyme
  • Zesty Lemon-Ginger Scones
  • Stovetop Garlic-Coriander Naan with Seeds
  • Fennel Chapati with Sea Salt
  • Curried Onion Chapati
  • Fennel-Pistachio Chapati

5: Soups, Stews, and Kitcharis

  • Asparagus Soup with Basil and Scallions
  • Vegetable Bean Soup with Mint
  • Ginger-Pumpkin Soup with Lentils
  • Curried Carrot Soup with Toasted Almonds
  • Artichoke Soup with Beans and Quinoa
  • Lemony Chickpea Soup with Spinach
  • Miso Stew with Brussels Sprouts and Adzuki Beans
  • Chickpea-Squash Stew with Coconut Milk
  • Fava Bean Stew with Polenta
  • Eggplant Stew with Toasted Coconut and Mint
  • Cauliflower-Lentil Stew
  • Indian Stew with Tofu and Tomatoes
  • Miso Kitchari with Black Rice and Chilies
  • Quinoa Kitchari with Caramelized Red Onions
  • Swiss Chard Kitchari with Brown Rice
  • Seaweed Kitchari with Sesame Seeds
  • Vegetable Kitchari with Tahini Drizzle
  • Spiced Kitchari with Tofu and Red Rice

6: Vegetables, Grains, and Legumes

  • Spiced Asparagus with Lemon Zest
  • Stir-Fried Okra with Cilantro and Peppers
  • Pickled Beets and Avocado with Feta
  • Dinosaur Kale with Garlic and Currants
  • Asian Fennel Salad with Mint
  • Eggplant with Turmeric and Lemon
  • Broccoli-Cauliflower Medley
  • Curried Cauliflower with Mustard Seeds
  • Farmers’ Market Vegetables with Indian Spices
  • Spiced Spinach and Potatoes with Lemon Zest
  • Spicy Potato Curry with Red Lentils
  • Carrots with Raisins, Mint, and Lime
  • Barley Salad with Corn and Pumpkin Seeds
  • Leftover Rice with Garlicky Greens
  • Mint Basmati Rice with Cashews Cinnamon-Saffron
  • Rice African-Spiced Quinoa with Preserved Lemon
  • Indian-Spiced Couscous with Coriander
  • Roasted Chickpeas with Sea Salt
  • Chickpeas with Artichokes and Fried Sage
  • Smashed Black Beans with Smoked Paprika
  • Mediterranean White Beans with Rosemary
  • Red Beans with Sesame and Scallions
  • Lentils with Sun-Dried Tomatoes and Olives

7: Main Dishes

  • Garlic and Onion Spaghetti with Walnuts and Shaved Parmesan
  • Herbed Spaghetti with French Green Beans
  • Bittersweet Arugula-Pomegranate Spaghetti
  • Spicy Asian Noodles with Asparagus and Sesame
  • Spicy-Sweet Tofu Bowl with Bell Peppers
  • Tofu with Tomatoes and Chilies
  • Tofu Stir-Fry with Curry Leaves
  • Cherry-Almond Couscous with Tofu and Greens
  • Thai Basil Tofu Bowl with Quinoa
  • Tofu and Broccoli Stir-Fry
  • Tofu and Swiss Chard with Pumpkin Seeds
  • Chickpeas and Potatoes with Tamarind
  • Curried Chickpeas with Cilantro
  • Ayurvedic Matar Paneer
  • Spicy Coconut Lentils with Mint

8: Delightful Desserts

  • Minty Peach Compote
  • Brown Sugar Poached Pears with Orange Zest Saffron Carrot Halwa with Pistachios
  • Cacao Date Balls
  • Chewy Coconut Balls with Pepitas
  • Banana “Ice Cream” with Almonds
  • Nutty Blueberry Fig Ice Cream
  • Saffron Vanilla Chia Pudding
  • Wild Berry Chocolate Chia Pudding
  • Almond-Chocolate Avocado Pudding
  • Leftover Basmati Rice Pudding with Cinnamon, Orange Zest, and Vanilla
    Almond Pumpkin Pudding

9: Chutneys, Sauces, and Dressings

  • Carrot-Beet Raita with Fennel
  • Cilantro-Radish Raita Date and Ginger Chutney
  • Apple Chutney with Mustard Seeds and Star Anise
  • Savory Onion-Tomato Chutney
  • Garlicky Tahini Dressing with Cumin
  • Sesame Ginger Dressing
  • Lemon Yogurt Dressing
  • Sun-Dried Tomato Walnut Bolognese
  • Creamy Avocado Pasta Sauce with Lemon Zest
  • Vegan Alfredo Sauce with Garlic and Herbs
  • Herbed Onion Vegetarian “Gravy”
  • Cilantro-Mint Mango Salsa Almond-Cilantro Pesto

Appendix: Conversion Charts

Language: English
Format: PDF
Pages: 320
Size: 2 Mb
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