sign in sign up
<<
Home , Dosha, Sattvic diet, Seasoning

everyday cooking for a calm, clear mind

EABM_secondpages.indd 1 10/24/17 12:03 PM EABM_secondpages.indd 6 10/24/17 12:03 PM CONTENTS

Introduction to Everyday Ayurveda Cooking for a Calm, Clear Mind 1

PART ONE: AYURVEDA AND THE BODY/MIND CONNECTION

1. A Brief Introduction to Ayurveda 7 2. The Mind 19 3. The Maha Gunas: Mental Energies 39 4. Food and Mind 55 5. The Sattvic Lifestyle: How to Beautify Your External and Internal Worlds 81

PART TWO: THE SATTVIC KITCHEN

6. Cooking for Clarity: Healing Your Mind with Food 103 7. Basic Recipes for the Sattvic Kitchen 109 8. Recipes for , Contentment, and Clarity 145 9. Recipes to Relax and Calm 207 10. Recipes to Vitalize and Motivate 253

Appendix 1: (Daily Routines) 296 Appendix 2: Mind-Cleanse: A Three-Day Reboot Program 304 Appendix 3: Tools and Techniques 309 Appendix 4: Table of Foods and Maha Gunas 314

Glossary 316 Resources 320 Acknowledgments 322 Index 323 About Us 334

EABM_secondpages.indd 7 10/24/17 12:04 PM EABM_secondpages.indd 8 10/24/17 12:04 PM INTRODUCTION TO EVERYDAY AYURVEDA COOKING FOR A CALM, CLEAR MIND

Halfway through writing the Everyday Ayurveda Cookbook, I knew I had to write a cookbook about the , the aspect of Ayurveda that focuses on life-giving, pure foods to promote harmony in the mind. While writing about the Ayurvedic diet and lifestyle, I kept coming back to how important mental balance is in becoming aware of our bodies, our food choices, and how we care for ourselves. Understanding our bodies’ natural rhythms and how to listen to the signs our bodies give us are the key to self-empowered health. Yet what has intrigued me most in my Ayurvedic practice is the role that the mind plays in our ability to listen, heal, and maintain a healthy lifestyle. I started to think how wonderful it would be to write another cookbook—one that could help readers access the benefits of food for their moods and overall mental balance. The connection between stress and modern ailments is becoming clearer through scientific research—reinforcing the importance of a body/mind connection that has always been at the heart of Ayurveda. The more people I work with—observing this science as it applies to the matrix of household living and the balance of work, family, self-care, and self-evolution—the more I see the importance of mental balance in maintaining health and happiness. Have you noticed that certain foods can settle you down or pick you up? Ayurveda helps us understand how foods affect our mental wellness by balancing certain energies—specifically, satisfaction, passion, or lassitude. The sattvic diet is a way of eating to keep a simple, contented mental alive, and it involves eating more fresh, local foods; being thoughtful about how we prepare them; and sitting down to enjoy them. For me, this way of eating has come naturally as a companion to my practice, and I believe it was this synergy of yoga and Ayurveda that drew me to the diet in the first place. Paying attention to how food makes me feel, not just in my gut, but in both my mood and my heart, has led to a healthy body and a happy head. A former extremist, I’ve learned about balance by experimenting with all manner of fad diets over the years. I’ve tried it all, which may make me the ideal guide. It’s been a process and not always an easy one. Throughout this book, I will share my story with you and give you some practical tips to help you make the sattvic diet part of your life.

EABM_secondpages.indd 1 10/24/17 12:04 PM 10/24/17 12:04 PM - - everyday ayurveda cooking cooking ayurveda everyday for a calm, clear mind clear a calm, for about tient. tient. , Sattva you it, too. can do can do it we If community. of my supportive d a product “Slowly and slowly,” as my yoga teacher always said. So, while you don’t have to to you don’t have while So, said. always as my yoga teacher slowly,” “Slowly and While Ayurveda is an epic, sophisticated, time-honored system of medicine, I’m I’m of medicine, system time-honored sophisticated, is an epic, Ayurveda While Cara Brostrom, the photographer and recipe developer, had her second baby while baby while second had her developer, recipe and photographer the Cara Brostrom, , I explored the foundations of Ayurveda and gave and a of Ayurveda foundations Ayurveda Cookbook, I explored the veryday read and digest all the information in Part One of this book to benefit from the recipes from the benefit book to of this One in Part information the read digest all and In my first book, The may background a little inspire action. tips, practice and E thorough overview of this ancient health system and how it works. For those of of For those works. it how and system health ancient of this thorough overview be familiar, 1 will in chapter read information you of the who my first book, some The sattvic diet fosters balance, whether you completely understand the system system the understand you completely whether balance, diet fosters sattvic The under feel they if they it practice to likely people are more noticed or I’ve But not. if you gradually happen will changes lifestyle the but a quick fix, It is not it. stand are pa the clear essence of mind, boils down to simplicity and beauty. Through simple these beauty. and simplicity down to boils of mind, essence clear the places, people in real food real of real and photographs beautiful Cara’s and recipes day. every of mind peace and satisfaction cultivate inspire you to to I hope pointing out some of the sattvic diet and lifestyle practices that fit our fit that life modern practices lifestyle diet and sattvic of the some out pointing is grassroots shoots, photo the food book, from the you to see in this Everything style. an we were creating this book together. I asked her for her first impressions as I was as I was impressions first for her her I asked book together. this creating were we about, but talking things you’re these all do to I want “Sure, said, writing, she and I started directions?” in many are being of us who pulled those to can you write brain and of free time a lot have not of us do many fact that the about think to in our directions in so many are pulled We routines. learn new day to in the space do we How play. and about work have beliefs we the family, media, the lives—by I draw book, this In from my own all? of it middle in the state our to mental attend help you, with and successes and my pitfalls share error, and of trial experiences living. busy, book is for you, the roadmap This for balanced ancient an translate to heartfelt, notice me diet helps a sattvic reader. Eating and overwhelmed sometimes with me help that delicious offers alternatives and me are affecting my choices how recipes easy of the some knowledge and this share to I am inspired calm. and energy seeing Ayurveda I keep that others, as I teach because, way along the invented I’ve works. really

INTRODUCTION EABM_secondpages.indd 2 INTRODUCTION 10/24/17 12:04 PM - -

iliar dishes like Sattvic Noodle Bowl and Peach Blueberry Cobbler. You will see will You Cobbler. Blueberry Peach Bowl and Noodle Sattvic like dishes iliar ll help you feel wonderful from the inside out! from the you feel wonderful help ll While I’ve learned a lot about sattvic cooking in India, I still live in the West, West, in the live I still cooking in India, about sattvic a lot learned I’ve While The key is understanding that certain foods support a clear mind, while others others foods while support a clear mind, certain that is understanding key The foods culti that three recipe sections: includes Two Part you on your way, help To We will journey into the mind from the Ayurvedic point of view. To find balance, balance, find To of view. point Ayurvedic from the mind the journey into will We ou can cook freely from the entire book and promote sattva, but to further refine refine further to but sattva, promote book and entire ou freely from the can cook rom there, they start to look at their mental and emotional states. This is why is why This states. emotional and mental their look at to start they there, rom . It’s a diverse, exciting selection of delicious that recipes selection exciting kichari. It’s a diverse, tions on traditional wi that the sattvic diet is a vegetarian one, and I will explore some of the ways this this ways of the explore some I will and one, diet is a vegetarian sattvic the that as nourishing through and as well fats, healthy vitality preserves tradition with eating sattvic to transition a gentle you make help I will combinations. varia and quick pickles, smoothies, like hybridized recipes of my trademark some can amp things up or cloud things over. Getting to know the energies of your of your energies the know to Getting can amp things up or cloud things over. you explore help to of suggestions book is full this and time, some take will mind again, time and Time wellness. for mental can be tools lifestyle your diet and how and centered, begin people feel more seen type of cooking to I have this with f address in mental shifts to sections you can try using different the concept, the delicious. looks most bonus The whatever cook Or you to may just like energy. healing. act of cooking promotes itself the is that spins on dosa with and dal so like recipes of traditional I provided a blend have fam we have to know the mind as an instrument of the intuitive self rather than letting than rather self intuitive of the as an instrument mind the know to have we the how and processes mental observe back to a step be taking We’ll show. run the it can better it how and of your mind awareness new this you have Once works. mind food navigate and healthy clarity. day with choose the to be easier you, will it serve I focus Food on a balance. food-based program for bringing into back mind the spiritual. and can be delicious, medicinal, but it is worth re-reading to refresh your understanding of Ayurvedic basics. After basics. After of Ayurvedic re-reading yourunderstanding refresh is worth it to but the introductory mental the territory—understanding be in new you will chapter, affect your mood. they of foodhow and energetics motivate. and vitalize that those and mind, the calm that those contentment, vate Y EABM_secondpages.indd 3 EABM_secondpages.indd 6 10/24/17 12:04 PM 1

a brief introduction to ayurveda

EABM_secondpages.indd 7 10/24/17 12:04 PM 10/24/17 12:04 PM is a vast and ancient subject, ancient and is a vast system, health indigenous India’s To ensure success, we’ll be keeping our discussion simple in both theory and be keeping and our theory in both discussion simple we’ll ensure success, To While ayurveda,While practice. You don’t have to read this book cover to cover to benefit from the recipes, from the benefit to cover to practice. read book cover to this have don’t You brief introduction This road a clear journey. have for the map hurts to never it but and food mind, how affects the mind, of the stage for our set the exploration will balance. mental create in your to own life you can apply Ayurveda how much of its common-sense wisdom is applicable today. My favorite thing about thing about My favorite today. wisdom is applicable common-sense of its much cook to you like in well-being. food Whether that role plays central is the Ayurveda your in truly diet can intention a little and mind, for the food medicine is or not, can relieve mind of the energies the Harmonizing on life. your perspective change love? to not What’s connection. stress, spiritual foster and joy, increase

AYURVEDA AND THE BODY/MIND CONNECTION EABM_secondpages.indd 8 A BRIEF INTRODUCTION TO AYURVEDA 10/24/17 12:04 PM -

THE BIG PICTURE BIG THE Thousands and Error of Trial of Years the origins ayurveda of I will occasionally quote from classic texts to remind us that this information comes from comes from this information us that classic texts to remind I will occasionally quote from millennia by both scientists and sages. years ago and was collected over thousands of Most describes pathology a seven-volume set that I use the Samhita, commonly, for ailments, as well as a philosophical background for thousands of and treatment Ayurveda. Hrdayam on the texts quoted—the , the Ashtanga Information Sushruta Samhitas), and the Bhagavad the Charaka and teachings from of (a compilation this book. the back of section at Gita—can be found in the resource can be loosely translated as the “science of life.” The classical text text classical The of life.” “science as the Ayurveda can be loosely translated Ayurveda recognizes that every human being is a microcosm (a small part or reflection) (a small being human is a microcosm every that recognizes Ayurveda bodies are made and up Our minds big (the macrocosm picture or universe). of the by the are moved we around us, and up everything make that elements same of the gression from imbalance to diseaseon. early causes by underlying addressing the , or “life,” as being made up of four parts: the Ayur, or “life,” describes Samhita Charaka the (sight, hearing, senses the soul, smell, the and touch, mind, the body, physical focused mostly traditionally have models, which Western to Contrary taste). and four of all health the to attention given always has Ayurveda body, physical on the person—using whole the looks at system The aspects of life. fundamental of the and surgery, lifestyle, wholesome psychology, medicine, diet, biorhythms, herbal hospitals Ayurvedic cause of disease. address root the to bodywork therapeutic used in conjunction is often medicine Western where abound in India, clinics and resolving at acute excels medicine Western Whereas methods. traditional the with pro the halt to medicine—seeking as a preventive out stands Ayurveda situations, Ayurveda (pronounced “EYE-yer-VAY-da”) may be the oldest continually practiced practiced continually may oldest be the “EYE-yer-VAY-da”) (pronounced Ayurveda ago. years thousand five to thousand from two dating world, in the system health of four , one Rig Veda in the is contained on Ayurveda information earliest The bodies of called phrases in lyrical ancient transmitted orally were scripture that rishis, sages in deep originate from the to are believed sutras (threads). Vedas The of . states EABM_secondpages.indd 9 10/24/17 12:04 PM -

THE POWER OF DIGESTION d enough space to process it result in a calm, steady mind and nervous system. system. nervous and steady mind in a calm, result it process to d enough space Complete wellness, however, takes into account not only physical digestion in the digestion physical only not account into takes however, wellness, Complete If you get out of sync with natural rhythms—for example, by eating tropical tropical by eating rhythms—for example, natural with out of sync If you get The philosophy behind Ayurveda is simple: just as the cycles of the sun, moon, sun, the of moon, just is simple: cycles as the Ayurveda behind philosophy The have and roots philosophical same from the stem actually Yoga and Ayurveda ature’s rhythms. ature’s tions is a key function required for our overall well-being.tions is a key function required for our overall right of input The amount an The digestion of ideas, experiences, and emo The digestion of ideas, experiences, as well. digestion mental but stomach, body as well. This physical of the health the underlies reality low-stress sustainable, global food transportation, and a busy schedule make it easy to get out of sync with with of sync out get easy to it make schedule a busy and foodglobal transportation, n day without night, foods, all or working staying or processed up all in winter the between link The out of whack. become will body mind and break—your a in the lead imbalance to will in one is clear—imbalance health overall and mind slow a fish swimming will upstream, going against Like currents natural other. anxious, over and or depressed, feel tired, to start you will you down. Inevitably, of order.” up “out end you will time, in Ayurveda. wellness aspect of overall fundamental most the is digestion Healthy the create of food nutrients assimilation and absorption, digestion, complete The you When of food.” essence ahara rasa, or “the called body, blocks of the building end the acids, and and , water, with your food, mixes it swallow and chew healthy way, In this tissues. make is used to which or juice, essence is the product essence the us to food connects Digesting properly body. a healthy makes digestion food. explains this provides This that our to planet day and every eat foodof the we healing.why diet is a profound Ayurvedic aspect of tides, and seasons ebb and flow, so do we. The introduction of artificial light, light, of artificial introduction The so do we. flow, ebb and seasons and tides, is a Yoga macrocosm. and microcosm between a union of creating goal a shared world body larger and the with mind the of for navigating connection the pathway path. yogic diet, is a part of this the called diet, sometimes around sattvic us. The of a lack to due suffer in body many mind and when times, modern In these spirit and body, mind, unite to Ayurveda and of Yoga goal shared connection, the breathing and movements the uses often Ayurveda time. a better at come couldn’t circulation smooth the promoting body, energy the from yogaaccess to techniques for managing helpful is especially which throughout body mind, the and of energy rhythms. body’s the restoring natural and stress same energies or forces that move the oceans, the winds, the stars, and the planets. the and stars, the winds, the oceans, the move that forces or energies same

AYURVEDA AND THE BODY/MIND CONNECTION EABM_secondpages.indd 10 EABM_secondpages.indd 11 10/24/17 12:04 PM 10/24/17 12:04 PM - t body basics before we dive into the topic of mind. topic the into dive t body we basics before The body and mind are interdependent systems affected by parallel influences: influences: by parallel affected systems are interdependent body mind The and the physical world of the five elements, and the energetic world of stillness, move stillness, of world energetic the and elements, five of the world physical the ment, and change. It can be easier to recognize tangible elements in the body in the first, tangible elements recognize to easier It can be change. and ment, a so let’s look

AYURVEDA AND THE BODY/MIND CONNECTION EABM_secondpages.indd 12 A BRIEF INTRODUCTION TO AYURVEDA 10/24/17 12:04 PM - - the five elements Mucous membranes, lymphatic fluid, digestive juices, saliva, synovial fluid synovial saliva, juices, digestive fluid, lymphatic membranes, Mucous Intestines, ears, center of the bones the of center ears, Intestines, Fat, muscle, Fat, bone processes Here’s where you will find the five elements (Pancha Mahabhutas) in your body. where Here’s Space: Air: Anywhere there is movement, including belching, gas, and cracking joints Fire: Stomach acid, bile, enzymes in the small intestine, red blood cells, metabolic Water: Earth: , are in balance and working harmoniously, you will enjoy smooth-moving enjoy you will harmoniously, working and balance in are , Each of these five elements manifests as qualities in the body be recog can the in that as qualities manifests elements five Each of these in different amounts in different occur they but elements, five all requires Everyone bodies. Understanding your individual elemental makeup can take some time. By time. some can take makeup elemental your individual bodies. Understanding begin course of changing the your body seasons, you’ll to over paying attention so on are a part of your and stool, If dry skin, scalp, major players. the recognize to this Once in your body. air elements and of space deal a good there’s likely it’s world, and in your mind elements of these feeling subtle clear, start for the qualities becomes spacey, as an anxious, can manifest sometimes air, for example, and moods. Space elements. porous the of these nature to mood or due mind ungrounded, or sensitive In Ayurveda, human anatomy starts with the five elements—ether (space), air, air, (space), elements—ether five the with starts anatomy human In Ayurveda, specific govern that three compounds create elements earth. The and fire, water, cohe and transformation, movement, namely, body, in the energies and functions sion (holding known compounds, these when Charaka, to According things together). as of elimination proper the so on), clear senses, and circulation, (digestion, processes happiness. and wastes, air and For example, sensations. physical to simply by payingnized close attention are heavy and water earth and and sharp, and light, and fire is hot are cold space qualities. of any of these little or too much brought is on by too Imbalance moist. result will dry crackers, eating and from living say desert dryness, in the much Too effects on the corresponding can have elements dry skin. These like in a symptom in brain fog, resulting water and of earth qualities moist heavy, as the such mind, focus. Ayurveda manages inhibiting space of air and qualities light,or the mobile by introducing opposite qualities and reducing similar qualities. these imbalances case of brain fog, in the light, and introducing For example, dry foods like symptom. the begin alleviate to will wheat foods moist like heavy, reducing EABM_secondpages.indd 13 10/24/17 12:04 PM . These are the compounds are the kapha. These pitta, and VATA what is a ? what (“VA-tah”) is the energy of movement. of energy is the (“VA-tah”) (think glue). (think (“PITT-ah”) is the energy of transformation. energy is the (“PITT-ah”) Pitta cohesion together; lubrication and of structure (“CUP-hah”)Kapha energy is the Vata , as vata known are three doshas, There While it is important to understand how Ayurveda views the physical body, in in body, physical the views Ayurveda how understand to is important it While , as cold manifest elements these together and air begins move, to is space, there Where currents as the of vata Think clear qualities. , and light, dry, rough, mobile, erratic out; vata down and then mouth, in the food the goes body The knows body. of the movements for the is responsible and attention the moves also along. it ushers Vata nature expansive The system. nervous brain and of the activity the of and senses five the about problematic is nothing There energy. mobile for a creative, makes qualities of its your body unless accumulated has function, air, or their and of space qualities the such as gas and in signs can result of imbalance qualities vata many Too much. too increasingly racing anxiety. dry skin, and and thoughts constipation, You have probably heard of the doshas. According to the Ashtanga Hrdayam, dosha Hrdayam, Ashtanga the to According doshas. of the probably heard have You imbalance until a problem aren’t doshas But is faulty.” which “that means literally can elements, two of synergy a each energies, These hanging been has aroundawhile. balance. of state are in a relative they or not whether on you, depending hurt or help is to it than balance maintain to how understand to important is more why it That’s “bad as the on doshas guys.” dwell Each body. human in the together come elements five the when arise naturally that group of as a recognizable body manifests in the and specific function a performs three from the are different mind affect the that energies primary the While qualities. to you are likely in your body, accumulate doshas of the or more one when doshas, in your mind. qualities same the notice this book we will be looking mostly at the mind. Ayurveda considers the functions functions the considers Ayurveda mind. be looking the at mostly will book we this rooted are imbalance and balance that be so interconnected to of body mind and to well-being our to overall It is important spheres. mental and physical in both both. understand

AYURVEDA AND THE BODY/MIND CONNECTION EABM_secondpages.indd 14 A BRIEF INTRODUCTION TO AYURVEDA 10/24/17 12:04 PM Acid indigestion, reflux indigestion, Acid Painful, heavy menstrual cycle Red, dry eyes; the need for glasses rosacea Acne, Irritability overwork to Tendency Overly competitive Gas and constipation and Gas Asthma Cold hands and feet overwhelmedAnxiety/feeling Pitta Imbalance Pitta • • • • • • • Vata ImbalanceVata • • • • PITTA KAPHA Good appetite and metabolism hormones Steady eyesight Sharp Comprehension Good complexion (rosy skin) Consistent elimination Consistent breathingFree Good circulation senses Keen Creativity Pitta in Balance • • • • • Balanced Vata • • • • • , and stable. , and , liquid, slimy, heavy, slow, dull, dense cool glue: is like Kapha ogether. Without water, you wouldn’t be able to get sand to stick together to build a sand- build to together stick to sand get be able to you wouldn’t water, Without stick things to get to way same in this water requires earth element The castle. t Where there is fire, there has to be water to keep it from burning everything up. burning from it everything keep to be water to has there is fire, there Where , mobile, , light a liquid, hot, sharp, penetrating is firewater, compound resulting The pitta food chewed, gets When acid or bile.) (Think oily, smelly grouping of qualities. tissues. into it transform and it, metabolize down, liquidize it, it break in to moves and it, breaking down, understanding it raw with information, same the It does for quick, focused energy. makes of pitta nature organizing motivated sharp, The it. in signs of imbalance resulting sharp, or too hot too things get unless is great, This states or mental inflammation; skin rashes; such as acidy burps or reflux; diarrhea; jealousy. and obsession, irritability, include that EABM_secondpages.indd 15 10/24/17 12:04 PM - - Excessive weight gain weight Excessive retentionWater congestion lung or Sinus Sadness, heavy heart Kapha Imbalance Kapha • • • • ice eating calming foods and making time to relax. relax. to foods time making calming and eating ice Strong bodily tissues Well-lubricated joints and membranes mucous Hearty system immune Kapha in Balance • • • While the physical activity of the doshas certainly affects our mental state, Ayurveda Ayurveda state, affects our mental certainly doshas the of activity physical the While It’s easy to focus on dosha, that which gets out of balance. But categorizing your But out of balance. gets which that focus on dosha, It’s easy to e aim of Ayurvedic wisdom. It may be more helpful to understand and manage and understand to wisdom. It may helpful be more e aim of Ayurvedic heated and irritable, and your imbalances tend toward characteristics on the pitta pitta on the characteristics toward tend your imbalances and irritable, and heated list, pract the general causes of imbalance first. For instance, if you notice you often feel over you often if you notice first. For instance, of imbalance causes general the mind. in the balance for understanding tools energetic is specific about subtle, energies two the and mind) of the clear essence (the sattva are three energies: There Samhita Charaka The tamas (stagnation). and rajas (restlessness) act on it, that energies three mental The mind.” of the be “doshas to tamas rajas and considers imbalances are—by noticing kapha and pitta, vata, way same in the can be balanced affect the they how are and energies these be learning about what will early on. We chapter. next mood in the and mind self as a dosha (“I’m so vata”) or identifying yourself with states of imbalance is not is not of imbalance yourself states with or identifying (“I’m so vata”) self as a dosha th In an ideal world, we would all have a decent dose of all of these qualities and a and qualities of these dose of all a decent have all would we world, In an ideal to prone and may fiery be more person One system. well-functioning balanced, the things—that’s forget to prone and may spacey be more another arguments, is elements, of the or makeup body’s The constitution, in nature. fun of variation of these which you understand can help your constitution Understanding genetic. in your diet and choices so you can make out of balance get to is likely compounds in check. doshas potential keep to lifestyle This group of qualities provides density in the bones and fat, cohesion in the tissues tissues in the cohesion fat, and bones in the density provides groupqualities of This nature soft, sticky out. Its gentle, don’t dry so we mucus of plenty and joints, and things get Unless Great! a strong and memory. energy sweet mellow, for a makes loss of such as in signs can result of imbalance which sticky, too heavy and too states weight gain; or mental troubles sinus allergies; and slow digestion; appetite; brain fog, heaviness, like sadness. and

AYURVEDA AND THE BODY/MIND CONNECTION EABM_secondpages.indd 16 A BRIEF INTRODUCTION TO AYURVEDA 10/24/17 12:04 PM Ayurveda is a lifelong exploration and a path to self-realization. Please keep in in Please keep self-realization. to a path and is a lifelong exploration Ayurveda mind that this chapter is a very basic introduction to these ideas, which have layers layers have ideas, which these to basic introduction is a very chapter this that mind a simple, have we so that you just give enough information to of meaning. I wanted years ten me It took connection. body/mind the illuminate language to common before I beganof studying of understanding. feel glimmerings philosophy Yoga to journey. the enjoy to cookbook, straightforward inspire you, this with to I hope reading. further book for of the end the at section “Resources” out the Check EABM_secondpages.indd 17 EABM_secondpages.indd 202 10/24/17 12:06 PM DRINKS RECIPES FOR SATTVA, CONTENTMENT, AND CLARITY 10/24/17 12:06 PM black Pinch of freshly ground (optional) raw tsp ½–1 SERVES 1 SERVES Sleep or Death or Sleep 1 tsp ground tsp ground 1 tsp ground ½ 1 tsp oil After that, the body gets a second wind, and the energy that is meant is meant the energy that the body gets a second wind, and After that, all-healing turmeric milk P.M. milk Ayurveda tells us that life and death are dependent upon sleep! Well, when you put it when you put it upon sleep! Well, dependent are life and death tells us that Ayurveda bedtime is no recommended why not go to bed a little earlier? The generally way, that than 10 later to detoxify the body during sleep goes to external pursuits. The problem with skipping with skipping to detoxify external pursuits. The problem the body during sleep goes to disturb your sleep and cause you to stay up it will a big dinner is that lunch and eating for a meal or have a light appetite, have On an evening when you get home too late later. go to bed. for vegans—and (page 201) Honey Shake a warm this golden milk—or 1 cup whole cow’s milk or immediately. (if using), drink and honey with a mug,Pour sweeten into In a small saucepan, warm the milk uncovered over medium-high heat for 2–4 minutes, medium-high for 2–4 minutes, heat over uncovered milk the warm saucepan, In a small the except ingredients, other the rising pan. Add all you see steam out of the or until combined. until blender an immersion or with by hand whisk and honey, Also known as “golden milk,” this evening tonic is well known in the Yoga and Ayurveda Ayurveda and Yoga the in known is well tonic evening this milk,” as “golden Also known nourisher, bone as an anti-inflammatory, namely for a longtraditions list of benefits, and ginger, coconut, of turmeric, combination synergistic This booster. immune and find will You as well. research by modern knowledge and is supported by ancient pepper even cup of milk, drinking healing, an entire comforting. If you only think but not it water. half and milk half use heavy, is a bit spiced, and warm EABM_secondpages.indd 203 EABM_secondpages.indd 218 10/24/17 12:06 PM MEALS RECIPES TO RELAX AND CALM RAJAS 10/24/17 12:06 PM

sp sp seeds sp seeds (optional) ½ t tempering Tbsp ghee1–2 ½ t ½ t

SERVES 4–6 SERVES p fresh cilantro leaves, ps kale, Swiss chard, for garnish garnish for or collards, coarsely chopped into strips ½–1 tsp ½–1 ½ cu 2 cu calming kichari

p yellow split mung p basmati rice beans, soaked overnight overnight beans, soaked or at least a few hours 1 Tbsp Calming Mix 6 cups water 1 cu ½ cu boiling the to clear. Add them runs water or until twice dal and rice Rinse the Add heat. on medium skillet ghee in a small the warm tempering, the make To a . as you in bowls, it would Serve soft consistency. a soupy, have should Kichari In a large saucepan, boil 5 cups of the water on high heat. Set the other cup aside cup aside on high other Set the heat. water 5 cups of the boil saucepan, In a large to add during cooking as needed. again. liquid boils the on high keep until and heat mix, spice along the with water, for 20 minutes covered, partially simmer, down and heat turn the Immediately pour If not, is submerged. dal see if the to 20 minutes stirring.without after Check steam. to on top greens the Place stir. do not but on top cup of water additional the more. 10 minutes covered, partially Simmer, seeds pop, the until seeds (if using), cook and fennel and coriander, cumin, the salt, Add the kichari. the pour and into heat, from the Remove about 2–3 minutes. for a few minutes. covered, let stand, and well, stir cilantro. of fresh lots with Garnish This is a classic dish that grounds you, calms you, and sustains you all at the same time. time. same the at sustains you all you, and you, calms grounds dish that is a classic This the mellow to and cooling to of greens bitterness added healthy the I’ve or of tasks a bunch is orbiting your mind you feel like When of a busy day. heat mental you will I guarantee a leisurely and have a bowl of this, with sit-down appointments, feel calmer. EABM_secondpages.indd 219 10/24/17 12:06 PM noodles serving One 8-oz package thin rice 1 Tbsp paste 2 Tbsp chopped cilantro ½ lime, cut into wedges for ps water, plusps water, cup ¼ peeled and chopped and peeled to taste hot water for miso paste 2-inch piece2-inch fresh ginger, 2 Tbsp tamari, plus more 4 cu SERVES AS2 A MEAL OR AS4 A SIDE farmers’ bowl rice market noodle sliced into ribbons and cut into half-moons 1 bunch baby bok choy, radishes sliced cup ½ Add the water. hot in ¼ cup of paste miso the bowl, dissolve in a small Meanwhile, ½-inch into by adding chopped a meal block of firm , it one Note: Make 2 Tbsp ghee ½ cup julienned carrots 1 medium zucchini, sliced In a heavy-bottomed saucepan, melt the ghee over medium-high heat. Add the medium-high Add the heat. ghee over the melt saucepan, In a heavy-bottomed - occa stirring for 5–8 minutes, sauté radishes, and and bok choy, zucchini, carrots, sauté and tamari, and add ginger the softened, have the When sionally. and scraping spices the water, Add the constantly. stirring minute, for another and heat, down the Turn bring a boil. pan, and to of the bottom from the add heat, the pan from the the simmering, remove After for 10 minutes. simmer for 5 minutes. let sit and cover, noodles, rice into noodles veggies and the Using distribute tongs, stir. and saucepan the to miso lime fresh cilantro, with Garnish on top. broth the ladle serving bowls, then individual if desired. tamari additional and wedges, you add water. the when cubes, This miso soup is chock-full of colorful late summer vegetables and the golden goodness golden the and vegetables summer late of colorful soup miso chock-full is This bowl noodle tasting authentic an create be surprised is to quick it how You’ll of ghee. hot and sauce oyster like spicy by sugary, being without tempted home, at Enjoy flavorings. sugar, artificial white and cornstarch, contain of which sauce—both yourshirt! watch and chopsticks, spoon and a large with

MEALS THE SATTVIC KITCHEN EABM_secondpages.indd 228 EABM_secondpages.indd 229 10/24/17 12:07 PM 10/24/17 12:07 PM cup packed fresh basil fresh packed cup leaves, torn or roughly roughly or torn leaves, chopped (optional)

3 Freshly ground black pepper 1 SERVES 4–6 SERVES and chopped into ½-inch pieces 1 cup red turmeric tsp ground 1 1 cup green beans, trimmed roasted cherry tomato dal cherryroasted tomato and ¾ tsp cherry tomatoes 1 tsp + 1 Tbsp 1 tsp salt, divided into ¼ tsp 4 cups water Spread in a single ¼ tsp of salt. and oil 1 tsp of olive the with tomatoes the Toss well high lentils the Rinse heat. over a boil to bring water the saucepan, In a large in stir tomatoes, roasted Add the for 5 minutes. let stand and heat from the Remove or . rice basmati white over Serve 2 cups yellow or orange Preheat oven to 400 degrees. to oven Preheat about 15–20 minutes. collapse, tomatoes the until Roast on a baking sheet. layer the Reduce turmeric. Add the for 5 minutes. uncovered, boil, water; add the and to covered, simmer, and beans green Add the for 15 minutes. covered, simmer, and heat minutes. 20 for another bowls as a garnish, among the basil Divide the ¾ tsp of salt. and oil 1 Tbsp of olive the if desired. pepper black ground freshly with finish and I noticed my tomato dal was a favorite recipe among readers book, so I set of my first a favorite was dal my tomato I noticed and using yellow I recommend In summer, book. for this version a sattvic about making less them makes which ones, red the acid than less have tomatoes—they cherry orange rajas due do increase tomatoes often, sour. than them If you sweet eat more and heating in mod- can be uplifting tomato of a well-roasted sweetness the but sour their taste, to use a to way a great and eat, and make fun to eyes, is a feast for the meal This eration. tomatoes. crop of cherry bumper

MEALS THE SATTVIC KITCHEN EABM_secondpages.indd 268 EABM_secondpages.indd 269 10/24/17 12:07 PM EABM_secondpages.indd 142 10/24/17 12:05 PM TREATS RECIPES FOR SATTVA, CONTENTMENT, AND CLARITY 10/24/17 12:06 PM flakes cranberries Tbsp sliced sliced Tbsp optional toppings optional 2 Tbsp toasted coconut 2 Tbsp chopped dried 2 MAKES 20 SQUARES 20 MAKES layer chocolate ½ cup coconut oil ½ cup cacao powder 3 Tbsp maple syrup chocolate layered ojas bars ojas layered chocolate In a food processor, pulse together the dates, pecans, almonds, 2 Tbsp coconut oil, oil, 2 Tbsp coconut pecans, almonds, dates, the together pulse In a food processor, (see page coconut the 143). Melt Chocolate of Basic Coconut batch Next, prepare one tilting base layer, the over mixture coconut pour chocolate the quickly, Working using on a cutting knife pan, and a sharp from the parchment loaf and the Remove enjoy! and a time at square one eat treat, For a decadent base layer 4 Medjool dates, pitted 1 cup raw pecans ½ cup raw almonds 2 Tbsp coconut oil ¼ tsp salt ½ tsp Sweet Line the bottom of a 4 × 8-inch loaf pan with parchment paper. paper. parchment loaf pan with of a 4 × 8-inch bottom the Line form a ball. and together begins mixture stick the to Mix until Spice Sweet and salt, pan. of the bottom the into mixture date- the Press ½ cup coconut the together bowl, whisk In a small water. jar in hot the by standing oil smooth. syrup until maple and cacao, oil, the with Sprinkle covering. is an even chocolate side so the pan from side to the Place almonds). or slivered dried cranberries, flakes, (coconut topping of your choice firm. very 1 hour, until to for 30 minutes freezer in the layers between squares the Refrigerate squares. small into treat frozen the board, cut 14 days. for up to container in a sealed paper of parchment , the nutrient support nutrient foods to ojas, the known are all coconut and almonds, pecans, Dates, and immunity, and is our of deep energy substance storehouse This body. the cream of Here, of mind. stability and health, long-term energy, in building is a majorit player are fires your digestive ensure that to spices with foods fatty combine naturally dense, grounding These of your body. deep tissues the into way its makes nutrition the and lit supply from if you are drained your energy replenish to way ojas bars are an excellent activity. much too EABM_secondpages.indd 195 ABOUT US CARA BROSTROM CARA

Kate O’Donnell is a nationally certified Ayurvedic practitioner, Ashtanga yoga teacher, and author of The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well. She has made twenty extended trips to India and continues to travel there annually for study. She also teaches Ayurveda internationally. At age nineteen, Kate went to India for a semester abroad to teach English and study environmental science. She took a semester off from school to stay, practice yoga, and travel to as many parts of India as she could in six months. During that time, she ate an indigestible amount of unfamiliar foods and ended up at an Ayurvedic doctor’s office. Profound experiences of Ashtanga yoga and Ayurveda, as well as an avid interest in the healing powers of food, have inspired her study and practice of the ancient arts for the past twenty years. Kate is the director of an Ashtanga yoga program in Boston, codirector of the Boston Ayurveda School, and a contributor to many publications. She teaches courses, cooking classes, seasonal cleanses, and lifestyle retreats when she isn’t practicing yoga or having a chai.

WWW.KATEODONNELL.YOGA // @KATEODONNELL.AYURVEDA

EABM_secondpages.indd 334 10/24/17 12:08 PM ABOUT US 10/24/17 12:08 PM -

HANNAH GUNNELL is a lifestyle, editorial, and fine art photographer. As a visual As a visual art photographer. fine and editorial, is a lifestyle, r photography and writing have been exhibited and published in the United United in the published and exhibited been have writing and r photography eal our modern lives. our lives. eal modern After years of traveling, Cara put down roots in Boston, where she met Kate Kate met she where of traveling, in Boston, years down roots Cara put After He WWW.CARABROSTROM.COM // @CARABROS // WWW.CARABROSTROM.COM storyteller, her photography documents the landscapes, objects, and moments that moments objects, and landscapes, the documents photography her storyteller, rev O’Donnell and nurtured an ardent interest in yoga and Ayurveda. Through in yoga the Ayurveda. and interest O’Donnell an ardent nurtured and of yoga subtle and the energy in photographing Cara specializes lens, camera inspired food the and foods. to In addition wholesome and of natural beauty the devel recipe book her pages, this brings these she to within photography lifestyle opment expertise in adapting traditional Ayurvedic dishes to the Western palate. Western the to dishes Ayurvedic traditional adapting in expertise opment in Massachusetts Kingdom. lives She United the and Canada, Scandinavia, States, family. her with Cara BrostromCara EABM_secondpages.indd 335 Balance Your Mind With Food

Seasonal, healthy recipes based on traditional Ayurvedic wisdom to benefitour states of mind from the author of TheEveryday Ayurveda Cookbook

In Ayurvedic medicine, there are said to be three main energies that affect our mind:

• sattva, the state of contentment and calm; • rajas, the state of reactivity and excitability; and • tamas, the dull, slow, and stagnant state of mind.

There are direct ways of bringing these states into balance through what we eat. The recipes in this book are simple, seasonal, and delicious, while bringing the traditional foods of Ayurveda into modern kitchens.

Kate O'Donnell is an Ashtanga yoga teacher, a nationally certifiedAyurvedic practitioner, an Ayurvedic Yoga specialist, and author of The Everyday Ayurveda Cookbook. She is on the faculty for the Kripalu School of Ayurveda and for Ayurvedic Health Education trainings. She lives in Boston.

Everyday Ayurveda Cooking_fora Calm, Clear Mind goes on sale March 13, 2018. Get your copy on Shambhala.com or wherever good books are sold.

EverydayAyurveda_cover _ 1 03117. indd 1 10/31/17 2:48 PM I