AYURVEDA PRACTITIONER

MODULE 8 - RECIPES
Module 8:
APPENDIX – AYURVEDA RECIPES

Recipe for Ayurvedic Buttermilk and Lassi

 Ingredients for Ayurvedic Buttermilk:
1 non homogenized yogurt
1 pot of room temperature or cold water
1. Pour the contents of the yogurt into a blender, and keep the jar in order to add the same
amount of water (at room temperature or cold but never hot, as that would kill the yogurt’s
bacteria);
2. Blend at a low speed, as if you wanted to make cream;
3. After one to two minutes of mixing, the fat contained in the yogurt will separate and rise to
the top. Remove it;
4. What’s left in the blender is what Ayurveda calls buttermilk.
It’s a great drink that can be consumed with every meal. It can be made tastier by adding cumin,
ginger, other spices, or even sweet flavors depending on the season and the type of doshic
constitution of the patient:
Vata: add a little salt, sugar or cumin;
Pitta: add brown sugar;
Kapha: add ginger, black pepper and a little honey.
 Ingredients for Lassi:
1 yogurt without added fat
3 water containers
1. Pour the contents of the yogurt into a blender, and keep the jar in order to add three times
the amount of water (at room temperature or cold);
2. Blend at low speed until well blended and even;
3. Flavor according to the season and in accordance with the patient’s dosh constitution, as
suggested above.
Lassi is less beneficial than Ayurvedic buttermilk, but since non-homogenized yogurt can be difficult
to find, the preparation of Lassi, which requires only yogurt without added fats, is more accessible
to everyone. It’s a very good food for the health, so it would be a shame to do without.

Recipes for Breakfast and Drinks

Drinks and Vata Breakfast: Spicy Hot Milk
 Ingredients:
225 ml of whole organic milk

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APPENDIX – AYURVEDA RECIPES
1 pinch of cinnamon powder
1 pinch of ginger
1. Pour the organic milk into a saucepan and add the spices. You can add only one spice (either
cinnamon or ginger) if you like;
2. Stir well so that the spices and the milk mix;
3. Heat over low heat, so that the milk warms up without boiling. Once the milk is hot, turn off
the heat;
4. Stir again, to make sure everything is well mixed;
5. Enjoy it comfortably hot.

Cinnamon milk shake and honey

 Ingredients:
2 dried dates
5 teaspoons of honey
¼ teaspoon of grated fresh ginger
The tip of a vegetable peeler in cinnamon powder
1 tablespoon of ghee
225 ml of whole organic milk
1. The day before: put the dried dates overnight in a bowl with mineral water;
2. In the morning: if some parts of the dates are still rough, peel these parts;
3. Heat the organic milk in a saucepan over low heat;
4. Once warm, place the milk and all the other ingredients in a blender, and mix until pureed;
5. Serve in a container that keeps warm and enjoy hot.

Warm oatmeal
 Ingredients:
2 teaspoons of minced almonds
1 teaspoon of pure honey
¼ teaspoon of cinnamon
¼ teaspoon of cardamom
1 teaspoon of ghee
3 prunes

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APPENDIX – AYURVEDA RECIPES
3 dried apricots
1.5 cups of water
1 pinch of Himalayan salt
1 tablespoon fresh and grated ginger
5 cups of oatmeal
1. The day before: soak the almonds and dried fruits in water all night;
2. In the morning: save the almonds for later. But pour the water, fruits, ginger, and salt in a
saucepan, and then boil everything;
3. When the water begins to boil, add the oatmeal. Lower the fire so that the oatmeal simmers
without burning;
4. Stir the oats frequently, and heat for 10 minutes;
5. At the end of the 10 minutes, remove the pan from the heat, stir again, and cover the pan
with a cloth. Let it stand for about 2 minutes;
6. Finally add the last ingredients (ghee, spices, honey and almonds). Stir well and serve hot.

Pitta Drinks and Breakfast:

Regenerating banana smoothie
 Ingredients:
5 limes
1 cup of coconut water
1/4 teaspoon of cardamom
2 fresh bananas
1. Squeeze half of a lime to collect the juice, then pour the juice into a blender;
2. Scrape the remaining pulp inside half of the lime, (or in the juicer) to add flavor to your
recipe. You can also add some lemon peel;
3. Place the other ingredients in the blender, and puree it;
4. Serve in a glass at room temperature. Place a basil leaf on top to decorate (you can also eat
it).

Pomegranate drink - Aloe Vera

 Ingredients:
2 teaspoons of turbinado sugar

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APPENDIX – AYURVEDA RECIPES
1 cup of pomegranate juice
1 fresh lime
1 tablespoon of Aloe Vera gel
1. Cut the lime, save a slice for decoration. Then squeeze the lime to collect the juice;
2. Pour the juice and all other ingredients into a blender and blend until the sugar is almost
completely dissolved;
3. Serve in a glass and decorate with the remaining slice of lime.

Pumpkin waffles - maple syrup

 Ingredients for the dough:
1 cup of spelt flour
1 pinch of Himalayan salt
1 tablespoon turbinado sugar
½ cup of pre-cooked pumpkin
½ cup of ghee
3 eggs
1 tablespoon yeast
1 cup of almond milk
 Ingredients for the topping:
1 tablespoon of pecans
½ cup maple syrup
1 pinch of Himalayan salt
1. It’s better to prepare the topping first. That way you will only have to serve it on the still
warm waffles. Pour the pecans in a baking dish and let them grill a few minutes. Check the
oven regularly so that they do not burn;
2. Chop the pecans in very small pieces;
3. In a small dish, combine the maple syrup, the chopped pecans, and a pinch of salt;
4. For the dough: pour the ghee in a saucepan and let it warm over low heat. Save it for later
once hot;
5. Mix the yeast, the flour, the sugar and the salt in a bowl;
6. In another bowl, beat the pumpkin with eggs and ghee;
7. Mix both preparations in a single bowl, and beat the whole thing;

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8. Cook this batter in a pre-greased and pre-heated waffle pan. Don’t forget to read the
recommendations for use of the waffle iron because each waffle iron is different;
9. Serve the waffles topped with syrup hot.

Drinks and Kapha Breakfast:

Milk to boost the immune system
 Ingredients:
¼ teaspoon of turmeric powder
1 cup of milk
1 teaspoon of honey
¼ teaspoon of cinnamon powder
¼ teaspoon of cardamom
1. Pour the milk, cardamom, cinnamon and turmeric, in a saucepan. Mix well;
2. Heat until it starts to boil;
3. When the milk boils, remove it from the heat. Mix from time to time as it cools;
4. Pour the mixture into a cup, add the honey. Stir until everything is well mixed and enjoy.

Refreshing Smoothie
 Ingredients:
2 fresh limes
The tip of a vegetable peeler in cardamom
500 g watermelon
1. Cut the watermelon into cubes and place them in a blender;
2. Crush the limes, then pour the pulp and the juice over the watermelon;
3. Sprinkle with cardamom, and mix until you get a smoothie;
4. Serve in a tall glass and enjoy.

Enhanced grapefruit
 Ingredients:
1 teaspoon of pure honey
1 fresh grapefruit

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¼ teaspoon of ginger
¼ teaspoon of dried cardamom (optional)
1. Mix the honey, cardamom and ginger in a bowl;
2. Completely remove the grapefruit skin, and cut it into cubes;
3. Place the grapefruit in the bowl containing the honey and the spices. Enjoy.

SOUP RECIPES
Vata Soups: Light cabbage soup
 Ingredients:
1 yellow onion
½ teaspoon of Himalayan salt
25 g of fresh parsley
1 clove of garlic
¼ teaspoon of curry powder
25 g of celery
800 g of cooked cabbage
Black pepper (to be dosed according to your taste)
1. Chop the onion and cut it into small cubes. Chop the garlic;
2. Place all ingredients in a large pot;
3. Pour enough water to cover everything, and mix quickly;
4. Place the pot on high heat. When the water begins to boil, lower the temperature, cover the
pot and simmer on low heat;
5. Simmer until vegetables are tender.

Carrot soup
 Ingredients:
¼ teaspoon salt of the Himalayas
2 teaspoons of olive oil
1 teaspoon of grated ginger
2 tablespoons of coarsely cut celery
2 roughly cut carrots

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APPENDIX – AYURVEDA RECIPES
¼ teaspoon of black pepper
1. Roughly cut the carrots and the celery. Grate the fresh ginger;
2. Place them in a strong blender, and reduce them to creamy purée;
3. Pour the resulting puree into a medium saucepan. Add pepper, salt and olive oil. Boil for 10
to 15 minutes over high heat, then serve.

Rice and chicken soup

 Ingredients:
1 yellow onion
16 cups of filtered water
½ teaspoon of Himalayan crystal salt
115 g chicken
25 g celery
4 carrots
1 teaspoon of black pepper
200 g of basmati rice
1 pinch of ginger
1 pinch of cumin
1. Place the ingredients in a large pot;
2. Place the pot over high heat until the water begins to boil. Stir regularly;
3. When the water begins to boil, lower the heat, then simmer for one hour;
4. Serve hot and enjoy.

Potato-fennel soup
 Ingredients:
6 cups of water
2 tablespoons of sunflower oil
½ teaspoon salt of the Himalayas
¼ teaspoon of red pepper powder
4 potatoes peeled and cut into pieces
200 g of sliced leeks
1 tablespoon of fennel seeds

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APPENDIX – AYURVEDA RECIPES
1 teaspoon of black pepper
1. Pour 4 cups of water in a medium pot. Add the cut potatoes and bring to a boil for 10
minutes;
2. Once the potatoes have boiled, remove them from the boiling water and place them in a
bowl with two cups of cold water. Keep the hot water in the pot;
3. Drain the potatoes and place them in a blender. Reduce them to a creamy puree;
4. Pour the mashed potatoes in hot water and bring to a boil;
5. When the water boils, add the leeks, fennel, pepper, chili, salt and oil. Mix well and lower
the heat;
6. Simmer for at least 20 minutes and serve hot.

Pitta Soups: Mint-beet soup

 Ingredients:
5 cups of filtered water
¼ teaspoon of salt from the Himalayas
25 g of chopped fresh mint
1 teaspoon of recently grated ginger
2 tablespoons of ghee
¼ teaspoon of black pepper
200 g of roughly cut beets
1. Place the beets, water, pepper, salt and ginger in a blender, and puree;
2. Pour this puree into a saucepan, add the ghee and mix;
3. Bring to a boil while stirring regularly;
4. Reduce the heat and simmer until the mixture thickens a little;
5. Add chopped mint to the soup 10 minutes before removing from heat;
6. Serve hot and enjoy.

Cream of asparagus and mushrooms

 Ingredients:
1 yellow onion
2 teaspoons of fresh thyme
¼ teaspoon of salt from the Himalayas

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APPENDIX – AYURVEDA RECIPES
1 clove of minced garlic
100 g of mushrooms (any kind, depending on your taste) very thinly minced
20 g of ghee
¼ teaspoon of black pepper
400 g of asparagus
50 g of almonds
1. Heat 10 g of ghee in a skillet;
2. Sauté the asparagus, onion and garlic. Once cooked, remove from heat and save it for later;
3. Sauté the mushrooms in the remaining 10 g of ghee. Be careful that they don’t touch each
other too much, because the water that comes out of the mushrooms may steam them
when they have to be sautéed. It’s best to space them;
4. In a blender, add salt, asparagus, onion, garlic, thyme, and almonds. Add a cup of water and
puree. If necessary, add water as you go, to obtain a creamy texture;
5. Pour the mixture into a saucepan and add water to a consistency that you like;
6. Simmer for 20 minutes over low heat and serve.

Cold soup with cucumber and lime

 Ingredients:
1 tablespoon of sunflower oil
¼ teaspoon of salt from the Himalayas
The juice of half a lime
1 teaspoon of grated fresh ginger
400 g of diced cucumbers
50 g of fresh coriander
1. Place the coriander and ginger in a blender, and puree;
2. Add the cucumber to the blender, and mix;
3. Add lime juice, salt and oil, then mix;
4. Serve the soup cold, adding if you wish coconut chips, bean sprouts, or mint leaves.

Kapha Soups: Vegetarian soup with turmeric

 Ingredients:
1 zucchini, cut into pieces

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APPENDIX – AYURVEDA RECIPES
1 yellow onion
2 tablespoons of sunflower oil
½ teaspoon of black pepper
1 teaspoon of turmeric
2 potatoes peeled and diced
1.5 teaspoon of mustard seeds
100 g mung beans
1 teaspoon of Himalayan salt
The juice of a lime
1 tablespoon freshly grated ginger
1 clove of minced garlic
1 teaspoon of fennel seeds
1 teaspoon of coriander seeds
10 g of fresh coriander leaves
1 carrot roughly cut
1 tablespoon of cumin
1. Mold the seeds of fennel and coriander in a mortar. If you don’t have one, place the seeds in
a cloth, close the cloth, and crush the seeds with a rolling pin;
2. Place the powder in a bowl, add the other spices, then a little water. The water will be
absorbed by the spices and form a paste. Let the dough rest for at least 5 minutes;
3. In a saucepan, pour a tablespoon of sunflower oil, and heat. When the oil is hot, add the
spice paste. Stir fry for about 30 seconds. Be careful that the spices do not turn brown,
otherwise they will lose their flavor. Once this step is completed, turn off the heat and save
for later;
4. In another saucepan, heat another tablespoon of sunflower oil. Add the onion and sauté
until they become transparent. Add the garlic, stirring constantly to prevent them from
burning;
5. Add spices set aside and mix well;
6. Add the carrots, lime juice, beans, ginger, potatoes and zucchini. Cover with water;
7. Bring to a boil. When it boils, put a lid, and lower the fire. Simmer until all the vegetables are
tender;
8. Serve and enjoy hot, with coriander, or coconut.

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Fennel-corn soup
 Ingredients:
1 tablespoon of sunflower oil
¼ teaspoon of salt from the Himalayas
½ teaspoons of fennel seeds
4 cups filtered water
200 g of corn
1. In a saucepan, mix corn and water. Boil the water;
2. When the water boils, turn down the heat and let simmer about ten minutes;
3. Add salt, fennel seeds, oil, and stir until everything is well mixed;
4. Simmer 20 minutes more;
5. Serve hot, with corn and a little parsley.

RECIPES OF MAIN MEALS

Main Vata Meals: Asparagus with tofu
 Ingredients:
¼ teaspoon of turmeric
200 g of tofu
¼ teaspoon of salt from the Himalayas
100 g of parsnips, diced
½ teaspoon of coriander seeds
1 teaspoon of ghee
200 g of cut asparagus
1. Put the parsnip in a saucepan, add a cup of water, cover and cook until soft;
2. Crush the tofu with the back of a fork;
3. Heat the ghee in a skillet over medium heat. Place the asparagus and tofu with the hot
ghee;
4. Stir in turmeric, salt and coriander. Sauté another 15 seconds;
5. Add the parsnip and its water from cooking, and mix well;
6. Serve immediately.

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Chicken breast with lemongrass

 Ingredients:
1 pinch of Himalayan salt
¼ teaspoon red pepper powder
2 cloves of minced garlic
½ teaspoon of recently grated ginger
The juice of half a lime
1 teaspoon of lemongrass
2 boneless chicken breasts
1 teaspoon of olive oil
1. Clean the chicken by removing any grease and nerves;
2. Crush the lemongrass, ginger, red pepper, salt, black pepper and garlic with a mortar to
form a paste. Add the lime juice and mix well;
3. Incise each chicken breast horizontally 3 times;
4. Coat the chicken with the spice paste and marinate for at least 30 minutes. Preheat the
oven to 400 ° C;
5. When the chicken is well marinated, drizzle with some olive oil;
6. Place the chicken in a baking dish, and cook until golden, for about 30 minutes. If your oven
does not reach 400 ° C, cook at a lower temperature (200 or 250 ° C) for 45 minutes to one
hour;
7. Serve with hot rice.

Main Pitta Meals : Potato pancakes

 Ingredients:
½ cup of coconut oil
2 tablespoons of spelt flour
50 g of minced shallots
½ teaspoon salt of the Himalayas
4 peeled and grated potatoes
2 whipped eggs
½ teaspoon of black pepper

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1. When grating the potatoes, place them over a sieve so that any liquid can drain. Let the
potatoes sit for at least 15 minutes. Then discard the water from the potatoes;
2. Place the potatoes in a salad bowl, add the shallots, eggs, flour and spices. Mix thoroughly;
3. Pour enough oil to cover the bottom of a saucepan. Heat over medium-high heat;
4. Pour a few spoons of the mixture into the hot oil. Make pancakes about 3 to 4 centimeters
long;
5. Fry the pancakes 3 to 4 minutes on each side: they should be golden, slightly brown, with
crispy edges;
6. Serve hot with a little chives.

Lacquered salmon
 Ingredients:
2 tablespoons of sunflower oil
2 fresh salmon fillets
1 tablespoon Dijon mustard
2 teaspoons of honey
1 tablespoon freshly grated ginger
1 tablespoon brown sugar
1. Preheat your oven to 250 ° C;
2. Thoroughly mix mustard, sunflower oil, salt, ginger and pepper;
3. Add the mustard mixture into a small saucepan with hot oil. Add brown sugar and stir until
completely blended;
4. In foil, place each salmon fillet. Cover the fillets with the mustard mixture. Leave the salmon
wrappers open and place them in a dish;
5. Place the dish in the middle of the oven. Let it cook and check the cooking from time to
time. When the fillets crumble easily (after about 25 to 30 minutes), take them out of the
oven;
6. Serve warm and cover with honey.

Kapha Main Courses: Salmon bun and quinoa

 Ingredients:
¼ teaspoon of salt from the Himalayas
500 g salmon, without skin and without bones

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50 g red onion, cut into slices
200 g of precooked quinoa
½ teaspoon of lemon zest
2 tablespoons of fresh coriander
¼ teaspoon of celery seeds
¼ teaspoon of black pepper
1. Finely chop onion, coriander, celery seed, pepper and lemon peel in a food processor;
2. Add cooked quinoa and salmon to the food processor. Grind until you get the desired
consistency;
3. Then make buns by hand;
4. Pour olive oil into a skillet. Use medium-high heat, depending on your stove, to cook the
buns. If they stick, slightly increase the heat. Cook each bun 2 to 3 minutes.

Chicken curry
 Ingredients:
1 yellow onion, diced
1 teaspoon of Himalayan salt
1 teaspoon of red pepper
1 red pepper
½ cup of coconut milk
2 teaspoons of curry powder
1 curry leaf
1 tablespoon of coconut oil
500 g of chicken breast
200 g of cut asparagus.
1. Heat the coconut oil in a skillet over medium heat. When the oil is hot and liquid, add the
onion and let it turn brown;
2. Completely cover the chicken with curry powder;
3. Add the red pepper and asparagus with the onions, and turn it brown it for about 5 minutes;
4. Then add the chicken breasts, let them cook completely by turning them halfway through
the cooking;
5. Lower the heat, pour in the coconut milk and add the curry leaf. Mix and simmer for 15 to
20 minutes;

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6. Serve hot, with rice.

Rice and lentils with cinnamon

 Ingredients:
1 yellow onion, diced
½ teaspoon of salt from the Himalayas
2 cloves of minced garlic
3 tablespoons of olive oil
The juice of a quarter of lemon
1 teaspoon of cumin
100 g of brown lentils
¼ teaspoon of black pepper
200 g of basmati rice
¼ teaspoon of cinnamon
2 cups of water
A few crushed nuts for garnish
A little parsley for garnish
1. The day before: if you use fresh lentils, let them soak overnight to soften them;
2. The following day: place the lentils in a saucepan with water, and bring them to a boil until
they become tender;
3. In a wok, heat the olive oil. Add the onions and fry them for 3 to 4 minutes;
4. Add the garlic and sauté for another 30 seconds;
5. Add the rice, and fry it until it turns brown;
6. Drain the lentils, and add them to the wok with the onions, rice, and garlic. Mix thoroughly;
7. Add lemon juice, salt, caraway, cinnamon and black pepper. Add the two cups of water, and
heat to a boil;
8. Then turn the heat down and let it simmer until the rice is cooked. Serve hot, adding the
walnuts and parsley.

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RECIPES OF DESSERTS
Vata Dessert: Sweet potatoes and pecans
 Ingredients:
600 g of grated sweet potatoes
½ teaspoon of salt from the Himalayas
50 g of pecans in pieces
50 g of pre-cooked oatmeal
3 tablespoons of maple syrup
25 g of ghee
5 dried dates
¼ teaspoon of cayenne pepper
1. Heat half of the ghee in a saucepan, on low or medium heat;
2. Add maple syrup, a pinch of salt and cayenne pepper, and stir;
3. Carefully mix the pecans and oatmeal in the ghee mixture. Take off the heat and let cool;
4. Place the grated sweet potatoes in a large dish. Cut the dates, remove any hard parts. Cover
the sweet potatoes with the other half of the ghee and with salt. Gently stir;
5. Grease the plate of your oven and place the sweet potatoes on it. You can add a little pre-
cooked oatmeal to give them a crispy skin. Put a lid on the plate;
6. Place the covered plate in the oven that has been preheated to 250 ° C. Cook for at least an
hour;
7. Remove the lid from the plate, and cook another 10 minutes;
8. Then take the plate out of the oven. Sprinkle with the maple syrup while it is still hot. Serve
immediately and enjoy.

Pitta Dessert: Banana ice cream

 Ingredients:
½ teaspoon of cinnamon powder
2 peeled and frozen bananas
200 ml of almond milk
1 tablespoon of almond butter
1. Cut the bananas in half and place them in a blender with the milk, butter and cinnamon;

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2. Cream down, starting with the lowest blender speed, and increasing if necessary, until the
desired consistency is achieved;
3. Serve cold and enjoy.

Kapha Dessert:
Italian ice cream, red fruits and lemon
 Ingredients:
1 cup of water
50 g of sliced strawberries
50 g of blueberries
1 tablespoon of turbinado sugar
½ teaspoon of lemon zest
The juice of 2 lemons
1. The day before: place the lemon juice and water in the refrigerator so that they cool
overnight;
2. Place the red fruits and lemon zest in the freezer overnight. Possibly keep a strawberry for
decoration;
3. The following day: put all the ingredients in your blender, puree everything, starting with
the lowest speed, and increasing it if necessary, until the desired consistency;
4. Serve in a fresh bowl and add slices of strawberry for decoration.
We hope you enjoy these recipe ideas. Feel free to try them out and share them with your patients!

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