Jody Vassallo - The Yogic Kitchen

Yogic Kitchen

Jody Vassallo

IMPORTANT NOTE:

While this book is intended as a general information resource it is not a substitute for advice, diagnosis or treatment by a qualified medical practitioner. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative therapies or making a change to your regimen. Any views or opinions expressed in this book by the author are their own. The author and publisher cannot be held responsible for any claim or action that may arise from reliance on the information contained in this book.

Contents

1 What is a yogic kitchen?

2 Using this book

3 Which dosha are you?

4 The doshas

5 Balancing the doshas

6 The Ayurvedic approach to health

7 Circadian rhythms and daily routine

8 Vata recipes Breakfast Papaya frushie Banana blueberry pancakes Coconut chia porridge Vegan pumpkin bread with spiced walnuts Haloumi pumpkin omelette Pumpkin, tahini and maple smoothie Ghee-baked fruit Eggs with avocado, grains and seeds Avocado toast 3 ways Fragrant vanilla and honey macca cream with berry puree Lunch Avocado with lentils and nori Roasted whole sweet potato topped with herbed dhal Sweet corn with popped quinoa and green pepper gomasio Roast vegetable salad with coriander seed puree Poke bowl Chicken chilli ramen Saffron, fennel, pea and asparagus risotto Japanese pumpkin, carrot and daikon Pumpkin 3 ways Chopped egg, artichoke and olive salad Dinner Baked celeriac and fennel soup Roast miso chicken Flash-fried greens with lemon Steamed vegetable bowl with lemony tofu cream Pumpkin ricotta slice with lemony greens Urad dhal makhani Mild green curry with eggs and cashews Vegetable lasagne Ghee 3 ways Sweet treats, snacks and drinks Black sesame spice crackers Smoked fish and cashew paste Roasted sweet potato chips Almonds, raisins and seeds with vanilla and orange Best ever carrot cake Honey and orange blossom tahini whip Coconut jam cake Mulled Vata tea Black sesame 3 ways Vegan Choc Peanut Butter Cake Cacao, tahini and maple smoothie

9 Pitta recipes Breakfast Hawaiian coconut French toast Potato rosti with peas and yoghurt Watermelon, plum, cherry and pineapple fruit salad Giant coconut pancake with berries and cherries Rose semolina cereal with seeds Smoothie bowls Mixed grain porridge with coconut whip Peas 3 ways Lunch Pumpkin patties with coconut cabbage salad San choy bau Chargrilled fennel and fish with herbed avocado Bun bowls Sushi bowl Green mung dosa with coconut chutney Chickpea crêpes with ricotta, egg, cress and caramelised onion Roasted cauliflower, potato and kale salad Green pasta with peas and soft mozzarella Leafy greens 3 ways Dinner Avocado, egg and nori rice paper rolls Cooling cucumber and strawberry mint coconut water Herbed paneer with pressed cabbage, radish and cucumber salad Mushroom and basil tart Sweet potato gnocchi with lemony fennel, broccoli and ghee sauce Green falafel with mint yoghurt tahini Marinated chicken with coconut lime dressing Filled capsicums Cooling dhal with tempered spices Winter fish curry Coconut 3 ways Sweet treats, snacks and drinks Watermelon, elderflower, rose and kaffir lime spritzer Cooling pineapple, passionfruit and jasmine tea Poached plums with elderflower and spices Proper apple pie Tahini and rose halva cookies Golden milk Coconut kale crisps Coconut custard with pomegranate and sticky rice Vegan turmeric spiced banana loaf Blueberry chia jam with fermented teff crepes

10 Kapha recipes Breakfast Pomegranate and berry chia puddings Spiced puffed grain granola Turmeric tofu scramble with leafy greens Ginger, apple, cinnamon and clove tea Breakfast drinks and smoothies Buckwheat and beetroot pancakes with berries Mushrooms and kale with millet and goat’s cheese Shakshuka with lentils Buckwheat porridge with raspberry puree and pomegranate Cauliflower bean puree with watercress, mushrooms and poached eggs Matcha polenta porridge Corn 3 ways Lunch Rocket, pear and quickled onion and radish salad Sweet beet and cabbage with fish steaks Carrot, basil and buckwheat bread Buckwheat, cranberry, tomato and pomegranate tabouleh Beetroot and black bean burgers Split pea and leek soup with minty basil yoghurt swirl Charred cauliflower and broccoli with turmeric quinoa Broad bean, chicken and crunchy green salad Cauliflower 3 ways Dinner Slow-cooked Mediterranean green beans and fennel with buckwheat Middle Eastern eggplant and red capsicum salad Fish tacos Eggplant curry Rajasthani mixed lentil dhal Asian noodle broth with chicken balls Cauliflower and broccoli fried rice Turmeric 3 ways Sweet treats, snacks and drinks Baby fig cakes Cacao, quinoa and orange fig balls Nori popcorn Jamu Dried fruit slices Metabolism booster morning shot Baba ganoush Beetroot yoghurt and sumac dip Hummus with smoky carrots Broccoli corn bread Apple, celery, strawberry and ginger juice

11 Food medicine for all doshas For all doshas Ghee Milk for sleep Digestive tea Warming Vata kitchari Miso mushroom soup Kapha reducing tea Pepper milk Miso ramen broth Nourishing chicken soup with rice and spice and all things nice Chicken stock Gentle on the tummy congee The stock story Herbal teas and medicated milks

12 The Ayurvedic pantry

13 The Ayurvedic spice cupboard

14 Food charts for Vata, Pitta, Kapha

15 Acknowledgements

16 Index

Guide Cover Contents Vata recipes

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What is a yogic kitchen?

Firstly, let me say loudly THIS IS NOT A DIET BOOK. I also hope that you get more from this book than the pleasure of cooking the 100 fabulous recipes in here because this book is not just about food, either! I called this book The Yogic Kitchen not because I am an experienced yoga instructor, but because my yoga practice sits alongside Ayurveda, its sister science. And just as yoga is not just about the asanas (postures), neither is Ayurveda only about food. Ayurveda has way more to offer you than handy hints on what to eat. So, what is a yogic kitchen and what is Ayurveda? You don’t have to practise yoga to have a yogic kitchen, but the benefits of yoga practice are well documented. A yogic kitchen is simply one where the principles of Ayurveda inform your daily menu.

Ayurveda is the traditional Indian healing system that is over 5000 years old, so the information I am sharing with you in this book is tried and tested; it has been passed down through generations. Ayurveda predominantly uses food as medicine to help people maintain their health and increase their longevity. It is, admittedly, my interpretation of it, but I have tried to be as faithful as possible to the practice.