Recipes loved by Sattvic Roots Āyurveda

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• 1 1/4 cups water
• juice of 1/4 lemon
• 1 tsp sweetener of choice : coconut or date sugar, maple syrup (optional)

In a small pot or kettle, bring the water to a boil. Remove it from the heat and pour into a mug or Thermos. Stir in fresh squeezed lemon (bottled is fine if you're in a pinch) and sip first thing in the morning.

Kitchari is a staple food in Āyurveda. This light, warm food both cleanses and nourishes the body. I like to rotate between two kitchari recipes: One from Kripalu and the other from one of my teachers, Kate O'Donnell. While similar in their base recipe, each one offers a slightly different take on this delicious, one-pot meal. :-)

https://kripalu.org/living-kripalu/kripalu-recipe-nourishing-kitchari

https://healwithkate.org/blog/ayurveda-kitchari-recipe

•1 cup milk (dairy or non dairy)

•1/4 tsp nutmeg

•1/4 cardamom

•1/2-1 tsp ghee

In a small saucepan, warm the milk on low and add in spices until well blended. Turn off heat and add ghee. Sip an hour before bedtime to support digestion, promote calmness, boost immunity, and nourish the body.

•1 cup whole cow’s milk or non-dairy milk
•1 teaspoon turmeric
•½ teaspoon ground ginger
•1 teaspoon coconut oil
•Pinch of black pepper

•1/4 tsp cinnamon
•½–1 teaspoon raw honey (optional)

•pinch of saffron threads (optional but highly recommended)

In a small saucepan, warm the milk, uncovered, over medium-high heat for 2 to 4 minutes, or until you see steam rising out of the pan. Add all the other ingredients, except the honey, and whisk by hand or with an immersion blender until combined.

Pour into a mug, sweeten with honey (if using), and drink immediately.

• 3 cups water

• 1 can coconut milk (14 or 16 oz)

•1  cup red lentils (rinsed)

• 1/4 tsp coriander

• 1/4 tsp cumin powder

• 1/4 tsp fennel seeds

• 1 tsp turmeric powder

• 1/4 tsp cardamom powder

• 1-2 tsp coconut sugar or maple syrup (optional)

• 1/2 tsp salt

• 2 tbsp shredded coconut

Boil the water and coconut milk in a medium saucepan. Add the rinsed lentils, spices and sweetener and allow it to come to a boil again. Then turn the heat down to low, partially cover the pot, and allow to cook for roughly 20 minutes. 

At this point, if it's Spring or Summer, I like to add some chopped greens, yellow squash, zucchini, green beans--whatever is growing and/or whatever I have on hand.  Allow to cook for another 10 mins and remove from heat. I like to add in the shredded coconut at this point, give it a mix and ladle into a bowl. *You can serve over a cooked grain for a heartier meal or eat as is with a piece (or two) of naan bread. 

*Use your own taste preferences for the sweetener and salt, even the spices. If you like the flavor of an herb or spice and want to add more of it, go for it! :-)

*In the fall or winter, I would add chopped root vegetables just after the lentils, spices and sweetener boil.