Ayurvedic Nutrition

and
Cooking

By
Dr. Sunanda Ranade
BAM&S, Ph.D.
Director, International Academy of Ayurveda

Published by
Http://ayurveda-foryou.com
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 Ayurvedic Nutrition and Cooking

INDEX
INDEX....................................................................................................................................................................2

CONTENTS OF EBOOK ....................................................................................................................................3

SAMPLE CHAPTERS .........................................................................................................................................8

CHAPTER 10 ....................................................................................................................................................8
VEGETARIAN DIET ..............................................................................................................................................8
Roughage contents ........................................................................................................................................8
Food also heals .............................................................................................................................................8
Anatomy and physiology of herbivorous and carnivorous animals...............................................................8
Environment and Ecology .............................................................................................................................9
Food values ...................................................................................................................................................9
Protein myth ..................................................................................................................................................9
Minerals and vitamins ...................................................................................................................................9
Mystery about the oils .................................................................................................................................10
CHAPTER 13 ..................................................................................................................................................11
BEVERAGES ......................................................................................................................................................11
OTHER PUBLICATIONS.................................................................................................................................15

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 Ayurvedic Nutrition and Cooking

CONTENTS OF EBOOK

PART 1 - BASIC PRINCIPALS OF AYURVED AND

AYURVEDIC NUTRITION
CHAPTER 1-FUNDAMENTAL PRINCIPLES OF AYURVEDA

trigunas 7

primordial elements 7

tridohas 7

balance is health8

formation of doshas 8

constituents of the body 8

tissues (dhatu) 8

ojas - tejas and prana 8

waste products - (mala) 9

functions of doshas 10

formation and appearance of doshas 10

qualities of doshas 11

sub doshas 11

circadian cycle 13

CHAPTER 2 - TWENTY ATTRIBUTES 14

CHAPTER 3 - ENERGETIC PRINCIPALS 17

doshas and energetic principals 17

test and primordial elements 17

actions of tastes 17

taste and emotions in balance condition 19

post digestive effect 19

potency 19

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 Ayurvedic Nutrition and Cooking
tripod of life 20

CHAPTER 4 - CONSTITUTION - PRAKRUTI 21

your individuality 21

what is constitution 21

when constitution is formed 21

factors responsible for constitution 21

types of constitution 22

physical constitution 22

psychological constitution 22

sattvic constitution 22

rajasic constitution 23

tamasic constitution 23

psychological constitution 24

vata constitution 24

pitta constitution 24

kapha constitution 25

CHAPTER 5 - ASSESSMENT OF CONSTITUTION 26

assessment of your vikruti 27

vata vikruti 27

pitta vikruti 28

kapha vikruti 28

importance of understanding constitution 28

change in life style 28

CHAPTER 6 - DIET FOR VATA CONSTITUTION 29

CHAPTER 7 - DIET FOR PITTA CONSTITUTION 31

CHAPTER 8 - DIET FOR KAPHA CONSTITUTION 33

DIET FOR DUAL CONSTITUTION 34

PART 2 - NUTRITION -------------------------------------------35

CHAPTER 9 - BASIC PRINCIPLES OF AYURVEDIC NUTRITION 35

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 Ayurvedic Nutrition and Cooking
food for mind 35

classification of dietary substances 36

eight factors in dietetics 36

diet during pregnancy 40

CHAPTER 10 - VEGETARIAN DIET 41

roughage contents 41

food also heals 41

anatomy and physiology of herbivorous and carnivorous animals 41

environment and ecology 42

food values 42

protein myth 42

minerals and vitamins 42

mystery about the oils 42

CHAPTER 11 - CONTRADICTORY FOOD - (VIRUDDHA AHARA) 44

types 44

incompatible food combinations 45

CHAPTER 12 - QUALITIES OF FOOD SUBSTANCES 46

fruits 46

non-leafy vegetables 48

leafy vegetables 49

grains 50

beans/legumes 51

nuts and seeds 51

dairy 52

bakery products 52

sweetners 52

oils 53

yogi varga 54

PART 3 - COOKING ------------------------- 60

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 Ayurvedic Nutrition and Cooking
CHAPTER 13 - BEVERAGES 60

DIET DURING TRAVEL 61

CHAPTER 14 - SNACKS 70

nuts and resins 70

diet in menopause 70

cream of wheat 71

ladu (sweet balls) 75

pakoras 77

idly (rice cake) 79

dosa 80

papadam 80

CHAPTER 15 - SOUP 82

CHAPTER 16 - RICE 85

CHAPTER 17 - CHAPATI (ROTI) 88

CHAPTER 18 - CURRIES 90

CHAPTER 19 - VEGETABLE RECEPIES 93

CHAPTER 20 -BEANS VEGETABLES (USALI) 104

CHAPTER 21 - PORRIDGE 106

CHAPTER 22 - RAITA 109

CHAPTER 23 - SALAD 112

CHAPTER 24 - CHUTNEY 114

dry chutney 116

CHAPTER 25 - PICKLES 118

CHAPTER 26 - DESERTS 121

CHAPTER 27 - KITCHEN PHARMACY 124

CHAPTER 28 - GLOSSARY 131

shukadhanya - cereals 131

shimbidhanya - pulses 131

leafy vegetables 131

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 Ayurvedic Nutrition and Cooking
non - leafy vegetables 131

fruits 132

spices 132

nuts and seeds 133

measurements 133

OTHER PUBLICATIONS 134

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SAMPLE CHAPTERS
CHAPTER 10

Vegetarian Diet

Although Ayurveda has not prohibited meat, it is always better to eat pure
vegetarian diet. We have already seen that the fresh vegetarian diet containing
dairy and little sweet taste is sattvic in nature. As meat is obtained from dead
animals, has dead energy an hence, consuming meat always enhances the
chances of violence and decay. It is said that basically all human beings are
vegetarians and fruitarians. Vegetarian foods have high roughage contents, all
nutritional elements in sufficient quantity, are very cheap and increase body
resistance quickly.

Roughage contents
Fiber content in vegetarian food prevents synthesis of VLDL – very low-density
lipoproteins, which are bad and can lead to heart diseases. Especially red meat
contains high amount of saturated fats, which are bound to increase cholesterol
levels leading to heart attacks. This roughage also helps to eliminate fecal
matter from large intestine easily. Meat eaters usually suffer from constipation,
as it does not contain fiber. This is the reason why diseases like ulcerative colitis
and colon cancer are more common in meat eaters.

Food also heals

Raw and uncooked vegetables and fruits have many qualities for curing
ailments. Incidence of heart disease, cancer and chronic degenerative diseases is
low in persons who are pure vegetarians. Meat also contains more number of
bacteria and parasites that can prove harmful to the health of human beings.
Majority of the victims of food poisoning due to salmonella is found in meat
and fish eaters.

Anatomy and physiology of herbivorous and carnivorous animals

Teeth and intestines of human being are different from that of carnivorous
animals. Carnivorous animals have long, sharp, and pointed teeth, small salivary
glands as it is not required for digesting vegetables and grains. Meat eating
animals secret more hydrochloric acid, which is required for digestion of
proteins. They also have proportionately larger liver, which can neutralize 10 to
15% more uric acid than humans. The intestinal tract of these animals is only 3

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 Ayurvedic Nutrition and Cooking

times body length so that rapidly decaying meat can pass out of the body
quickly. While humans have intestinal tract which is 10-12 times body length.

Environment and Ecology

Eating meat is against environment. Because to produce one pound of meat lot
of grass, cereals and water must be fed to livestock. One acre of land, which
will produce one ton of beef, will produce 10 to 20 tons of highly nutritious
food. Meat producing industries disturb ecology by throwing lot of waste and
washing into river.

Food values
The modern medical system classifieds food differently – proximate principles
of food meaning protein, fats, carbohydrates; vitamins and minerals, as well as
calories. These are the main consideration according to them.

Protein myth
There is a misconception that, meat has monopoly on protein, and that, larger
amounts of protein required for strength and energy is not correct. Many people
start eating meat because of fear of protein deficiency.
But the truth is, that the legumes and beans contain lot of proteins. And this
protein is lighter for digestion. Various studies have shown that proper balanced
vegetarian diet provides more nutritional energy than meat.
When we eat, the body breaks the protein down into its constituent amino acids.
There are 22 amino acids. 14 are non-essentials and 8 are essentials. Essential
means those we cannot manufacture them in our body and must get them from
food. These are lysine, valine, leucine, isoleucine, tryptophan, threonine,
methionine and phenylalanine. At one time there was belief that all these amino
acids are present only in meat. However nutritionists have now proved that
many vegetarian diets are equal to meat in terms of these proteins.
Animal flesh contains high amount proteins, which can tax kidneys and can
cause diseases of kidney resulting in high blood urea.

Minerals and vitamins

Vegetarian food also contains enough minerals and vitamins. One study in
Bantu women of African tribe, who are vegetarians, shows that their diet has
enough calcium and other vitamins. Multi-para women in these tribes having 10
children have been found not to be suffering from osteoporosis or any other lack
of vitamins. These women were not taking any hormonal contraceptive pills.
This may be the reason that although they were vegetarians they had good
calcium levels.

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 Ayurvedic Nutrition and Cooking

Mystery about the oils

Ayurveda has described various types of oils e.g. sesame, mustard, coconut,
linseed, castor oil, safflower, sunflower, and cottonseed. According to Ayurveda
the wholesome oil for cooking is sesame and unwholesome is that of safflower.
There is lot of research and discussion about the saturated and unsaturated oils.
Consumption of unsaturated fatty acids especially linolic acid does not cause
much increase in cholesterol as compared to saturated fatty acids.
Unsaturated fatty acid has been further divvied into omega 3 fatty acids
(mustard, soya) and omega 6 fatty acids (safflower, sunflower). In our daily diet
the proportion of omega 3 to omega 6 should be 4:10. If this proportion gets
disturbed the person starts suffering from various disorders.
In safflower oil this proportion is 1:125, hence only consumption of safflower
oil is not good for the health. Ayurveda has considered safflower oil as
unwholesome for consumption. The proportion of fat and /oils should be 1/3
saturated fatty acid (ghee, butter), 1/3 omega 3 (mustard etc.) and 1/3 omega 6
(sesame, coconut). Hydrogenated oil is harmful for body. It increases pitta. It
should not be used for cooking. Ayurveda considers sesame oil as nutritious and
wholesome while safflower oil as unwholesome as it increases pitta as well as
not nutritious also.

Ayurveda and yoga are both active therapies and efforts from the side of patient
is required. Health cannot be brought across the counter of pharmacy. Many
people have a notion that if they take regular dose of vitamins and minerals or
some tonic they would be healthy. But this is not sufficient according to
Ayurveda. Every individual must know his constitution, so that he can use
opposite qualities of food, exercise, and environment and if possible job also to
achieve perfect health.
Another important factor in food is life force or Prana. Naturally grown and
fresh food is full of Prana. While frozen and inorganic or artificially grown food
is low in prana. Canned food or refrigerated food for a long time is completely
without prana. Freshly cooked and served food is high in prana. Cooking in a
clean and sacred area in one’s house is good. As far as possible avoid taking
footwear in the kitchen.
Satmya is also an important principle in Ayurveda. Satmya means habituation.
Our body is used to certain type of food and we must never make an attempt to
change our diet suddenly from Non-vegetarian to vegetarian or suddenly jump
on to the macrobiotic or any other type of diet. Ayurveda has advised that even
if we want to change from bad qualities to good qualities that also must be done
in step-by-step manner.

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 Ayurvedic Nutrition and Cooking

CHAPTER 13

Beverages

These are the important part of the snacks. Fresh spring water has lots of Prana
in it. However it has become difficult these days to get purified, fresh tap water
having Prana in it. In most countries people have to buy drinking water which is
preserved and has lost Prana. Therefore many people prefer aerated beverages
like Pepsy, Coco-cola etc. For quenching thirst some times these types of
beverages are OK, but one should avoid their excessive use as it increases Pitta
and is irritating for gastric mucus. Most of these beverages contain brominated
vegetable oil for making them transparent. Many scientists feel that this oil is
carcinogenic, although it has not been proved in a convincible way. Most of
them also contain many calories and sugar is consumed with many of these
types of beverages, which can proves hazardous for the health.

Excessive alcohol consumption is on the rise these days in all social circles.
Alcohol affects intelligence, body and mind. It affect not only liver but also
brain and pancreas. Beer drinkers often suffer from cancer of pancreas probably
due to its nitrosamine content. Whisky drinkers suffer more from cancer of
lunges and liver. Apart from ethyle alcohol, red wine contains phenols, which
prevent blood clotting and hardening of blood vessels. Asava and arishta’s in
Ayurvedic medication, do not contain more than 9% by volume alcohol. This
alcohol is self generating type and its consumption as medicine is not harmful to
the body and to the mind.

Hot beverages like spicy teas, hot milk and cocoa are good in winter. While
frfesh squashes are good for summer for quenching the thirst.

During summer season it is better to use cool beverages as they quench the
thirst and are soothing in nature which is essential to fight against the hot
weather. However it must be remembered that excessive use of any beverages
can suppress the digestive fire which is already low during this season.

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 Ayurvedic Nutrition and Cooking

1)MANGOSTEEN (KOKAM) SQUASH

Mangosteen fruits are lemon size fruits and become red when they are ripe.
Hence are also called as Red mango or Cocum butter tree (Garcinia indica ).
When ripe they are sour, sweet in taste, sour in vipaka and warm in potency.
Mangosteen fruit cover is dried and used in cooking. They reduce Pitta and
Vata. They have deepana (increasing digestive fire) and pachana ( detosifying
ama) qualities. Squash can be prepared this with nature preservatives and store
the same for the year or so.

FRESH SQUASH

Preparation time 15 Minutes. Serves 5 persons

Ingredients :
2 Mangosteen fruits, 150 gms. Sugar, 750 ml. Water, salt to taste
Method of preparation
Wash the fruit and after drying it , cut it into two pieces. Soak the pieces in the
water for 15 minutes along with its seeds. Add sugar and salt. Stir well. Add
pinch of cumin seed powder for one glass. Filter it while serving.

NATURALLY PRESERVED SQUASH

Ingredients
50 pieces of mangosteen fruits, 2 kg. Sugar.
Method of Preparation
Wipe out all the fruits. Make them dry. Cut all fruits into two pieces. Remove
the seeds and keep them aside. Fill each fruit with sugar. Put all these pieces in
glass jar. After one week, all fruits will secret red colored syrup. This is the
squash. Fill it in bottles with airtight lids. When required, take 2 tablespoon of
this syrup and mix it in the water. Add salt to taste and cumin seed powder.

From the seeds kept apart also you can prepare squash after adding sugar in it.
Use this syrup within 2 to 3 days as it gets fermented after 4 days.

2) RAW MANGO SQUASH

There are many varieties of mangoes. (Mangifera indica) available in India. The
best mango is Alphanso variety, which grows in the coastal area. For making
raw mango squash normal variety of mango is used. Raw mango is astringent,
sour in taste and hot in potency. It increases Pitta. Excess use can cause
hyperacidity.

Preperation Time 15 minutes

Serves 5 Persons

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 Ayurvedic Nutrition and Cooking

Ingredients
2 medium size raw mangoes, 1 teaspoon cardamom powder, 750 ml water,
Jaggery double the quantity of mango pulp, Pinch of saffron and salt.
Method of Preparation
Wash the mangoes. Cook them in pressure cooker for 15 minutes. When they
get cooled, peel them off. Make the pulp after removing the seeds inside. Add
crushed jaggery, salt. Make homogenous mixture in mixer. Add water, saffron
and cardamom powder. Serve the delicious healthy drink.
Being sweet, sour and salty it increases kapha and reduces Vata. However it
increases Pitta hence person suffering from hyperacidity should not use this
frequently.

3) LEMON SQUASH

Lemon fruits (Citrus acida) or lime, having thin skin are sour, astringent in taste
and hot in potency. They have the quality of deepana and pachana.
They balance all doshas.

FRESH SQUASH

Preparation Time 5 minutes

Serves 5 persons
Ingredients
3 small size lemons, 150gms. Sugar, 750 ml. Water, Salt to taste.
Method of Preparation
Wash the lemons And cut them in two pieces. Squeeze out the juice in the
vessel. Add sugar and salt. Stir well. Serve after adding pinch of cardamom
powder.
It increases Kapha and Pitta and reduces Vata.
NATURALLY PRESERVED SQUESH

Ingredients
50 Medium size lemons, 1kg. Sugar
Method of preparation
Wash all the lemons and cut in to two pieces. Squeeze the juice in jar. Add
double the quantity of sugar in juice. Stir well and store in airtight bottles.

4. RIPE MANGO SQUASH

Ripe mango is sweet in taste, hot in potency. It is nutritive and increases

reproductive and muscle tissue in the body. It increase Kapha and reduces Vata.

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 Ayurvedic Nutrition and Cooking

Preparation time 10 minutes .

Serves 5 persons.
Ingredients
2 Medium size ripe mangos, 100 gms. Sugar, 750 ml. Water.
Method of Preparation
Wash the mangoes and squeeze the juice in a vessel. Add sugar, salt and water.
Mix well and serve.
This squash increases Kapha, reduce Pitta and Vata. It can be prepared fresh as
well as naturally preserved squash type, by the same method as described
above.

5) ORANGE SQUASH
Orange fruits are sweet and sour in taste and cold in potency. It increases Kapha
and reduces Pitta.

Preparation time 10 minutes

Serves 5 person
Ingredients
2 Big size Fresh Oranges, 100 gms. Sugar, 700 ml.Water, Salt to taste.
Method of Preparation
Peel of the oranges. Squeeze out the orange, filter the juice and keep it in a
vessel. Add water, sugar and salt. Mix well together. This delicious squash
quenches thirst and gives instant freshness.
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