Ayurvedic Food Diaries : One-Day Vegetarian Sample Menu For Vata Season

One of the questions I most often get asked is what does a typical day according to the Ayurvedic diet look like. This can be a challenging one to answer! As I always say, dietary recommendations vary according to quite a few factors, including age, lifestyle, intolerances, seasons and state of health (i.e. doshic balance) - specific health concerns are always best addressed by a trained Ayurvedic practitioner. If you have read my post on the 10 golden rules for healthier digestion, you have learnt some some of the most important basic guidelines for your Agni (digestive fire) to thrive, which you can say is at the root of your overall wellbeing. Simply keeping these in mind no matter the dietary plan, can greatly contribute to achieving your best state of health. 

This sample One-Day menu could be considered tri-doshic - meaning that it is appropriate for all three doshas: Vata, Pitta and Kapha - however I will mention a few ingredient alternatives to ensure better digestion and nourishment for each dosha. More nourishing, warm and moist foods take center stage throughout the sample as these are most appropriate to counter-balance the effects of the current Vata, of which its drier and colder qualities are naturally increasing within us. These foods are ideal to maintain the integrity of our tissues as well as being naturally more building and nourishing. 

I have opted to share a vegetarian menu for this post, but if you do eat meat, know that they are best consumed during midday when your agni is at its peak capacity to best support optimal digestion of heavier foods. Also, you will not there is absolutely no calorie information here! Just healthy, simple, homemade & seasonal meals to increase your ojas (natural immunity) and giving your body the proper nutrition it requires. I will say that, at the end of the day, YOU are the best placed to know what is healing or detrimental you, and this is done by continually tuning in to your body to understand its essential signals. As a holistic beauty therapist, I can tell you that is also done by closely observing your skin to notice in changes in complexion, aggravation of issues, hydration and overall texture. Remember that glowing skin begins with a healthy agni!

Breakfast: Nourishing Oatmeal Bowl

Although a lighter breakfast is prescribed in Ayurveda as we want to give our digestion the time to function at its fullest potential , we can opt for a slightly more substantial meal during Vata months. Lately, I have been starting the day with a small portion of cooked whole rolled oats, which adds bulk and warmth. I simply follow package instructions, cooking it with either water or vegan milk. As it gently simmers, I add a pinch of ground cinnamon, ginger and cardamom and 1 tsp of ghee. Once served in the bowl I add about 1 tsp of raw local honey. I also like to add some toppings for extra nutrition and fiber such as chia seeds and bee pollen, as shown in the picture above. Oats are pacifying for both Vata and Pitta dosha, however for Kapha, buckwheat groats, barley or millet are great substitutes and you can omit or reduce by half the quantity of ghee. 

Morning Beverage - Warm Lemon Water With Turmeric

I am absolutely loving this anti-inflammatory and gently detoxifying beverage right now which is an infusion of fresh turmeric root and lemon. This drink can also be consumed first thing in the morning, before ingesting anything else, to jump-start digestion. I just simply simmer 1/8 teaspoon of grated turmeric for about 5 minutes and add the juice of half a lemon once removed from heat. This drink is appropriate for all doshas, although if Pitta is highly aggravated, you want to decrease anything too sour and acidic. Mint has a nice cooling effect for the excess of heat generated by Pitta. To further pacify Kapha, you can add a little raw honey once it has slightly cooled down. 

Optional Morning Snack: Stewed Apples With Spices & Ghee

I can't get enough of my comforting stewed apple morning snack right now! Not to mention that while cooking it acts as a natural yummy aromatic in the house. If true hunger is present later in the morning, especially if you have been quite active in earlier hours, a little portion of well-spiced fruit could be a really good option to help you stay satiated before lunchtime. To make, simmer two small peeled, cored and grossly chopped red apples, a few Tbsp of water, a pinch of ground cinnamon, clove and nutmeg spice, the scraped seeds of 1/3 third vanilla bean and 1 tsp of ghee for about 10 minutes. As mentioned, the ghee would be more pacifying for Vata and Pitta, but can aggravate Kapha. If this is the case, omit or use sparingly. 

Lunch: Coconut Curry Soup with Tofu

In Ayurveda, lunch should be the largest meal of the day because, as mentioned earlier, it falls within Pitta time (10 am to 2 pm), when our digestive fire's efficiency is at its peak. In this sample, I am sharing a really easy to make coconut-curry soup with tofu that is nourishing as well as hydrating for the body. On days when I am too busy to make an elaborate curry soup, this is the recipe I use: I saute chopped onion, fresh grated ginger and minced garlic in ghee or olive oil for 4-5 minutes and add 2 tsp of good quality mild curry powder. I then add a can of coconut milk, 4 cups of vegetable broth and bring everything to a boil. Once I've left the soup base simmer for 15 minutes, I throw in some chopped Swiss chard (or other seasonal green) and a package of organic cubed tofu and let it cook for another 5 minutes. Finally I just sprinkle a little toasted coconut flakes as a topping and voilà, lunch is served! You can definitely add your grain of choice on the side or inside the soup to add more nourishment. This meal, as is, would be considered tri-doshic.

Optional Afternoon Snack: (Sweet or Savoury options)

Cranberry-Pear Spiced Chia Jam With Tahini Drizzle

As cranberries are making their way into our markets, I have made a few batches of jam using this fruit as a base to enjoy on days when I feel I need a little extra nutrition in the afternoon to tame my slight hunger pang prior to dinner. My version is much lower in sugar than a typical jam to reduce overall daily sugar intake and conserve the natural flavours of the fruit. To make, mix 4 cups of fresh cranberries, 4 cups of chopped pears, 1 cup of water and 1/2 cup of coconut sugar (or any other unprocessed sugar) in a large pot and let sit for about 10 minutes or the time it will take for sugar to dissolve. Add in 2 heaping Tbsp of black chia seeds, 1 tsp of cinnamon, 1/4 tsp of cardamom and mix well. Turn on heat and bring to a boil, then reduce to a gentle simmer for 15 minutes. When almost done, stir in the juice of one lemon. Once cooking time is up, simply put in clean glass jars or follow traditional jarring methods for jams. I love having this with a piece of something wholesome I have baked with a drizzle of Tahini to make the snack more unctuous, if that's what my body needs on that particular day. I will note here that if digestion tends to be slower (i.e. influenced by Kapha), snacking is usually kept at a minimum or avoided in order to fully assimilate earlier meals and to not exacerbate sluggishness. The option below could however be more suitable :

Hummus And Seaweed Sprinkle

A simple savoury snack of homemade hummus with some extra thyroid support and minerals from the sprinkled dried seaweed. I used nori here, but any type could do! For homemade hummus simply blend 2 cups of cooked chickpeas, 1/2 cup of tahini, 1/4 cup of olive oil, 2 cloves of garlic and salt and pepper to taste. Kapha could enjoy with some plain rice crackers as drier foods can be more suitable, however for Vata, you can spread over a slice of wholegrain bread. 

Afternoon Beverage: Digestive Tea

This delicious and healing beverage can be a saviour for those who experience digestive issues such as intestinal gas and bloating, as these tend to also intensify during Vata season. This can also be a good remedy on days you have overindulged. To make the infusion, simmer 1/4 tsp of each coriander, cumin and fennel seeds, 2 dime-sized pieces of fresh ginger and 1/2 tsp of licorice root in 2 cups of water for about 5 minutes. This tea is suitable for all three doshas, however omit licorice root if you have high blood pressure. And for those who have an aversion to the taste of coriander, fear not! The seed has a very gentle taste, quite different from the fresh leaves. 

Dinner: Split Mung Bean Kitchari

Kitchari is a tri-doshic and a gently cleansing Ayurvedic meal that combines split mung beans, grains, vegetables and spices according to season and constitutional type. It is a great dish to remove toxins from the body while offering optimal and complete nourishment. When I began making Kitchari, I would often follow this simple and quick recipe here. In mine, I used seasonal root vegetables in and ghee as the base oil, which is more adapted to Vata. Portion is kept small - in fact the smallest of the day - to not overtax the digestive system while the body is preparing for deeper rest and tissue regeneration during sleep.

Kitchari can definitely be modified and so I am giving you below the best choices for oils, grains, veggies and spices for your specific doshic need :

For Vata

Best oils: Ghee, olive oil, sesame oil
Best grains: Basmati rice, brown rice
Best veggies: Root vegetables and warming green (rappini, chard, spinach)
Best spices: Turmeric, fresh ginger, fenugreek, black pepper, cumin
 

For Pitta :

Best oils: Ghee, coconut oil
Best grains: Basmati rice, brown rice
Best veggies: Dandelion, kale and collards, celery, zucchini, cabbage
Best spices: Coriander, fennel, turmeric, fresh ginger, cumin, saffron, cardamom
 

Best oils: Olive oil, sesame oil, mustard oil
Best grains: Quinoa, millet, buckwheat groats
Best veggies: Brassica family, celery, green beans
Best spices: Heating spices such as dry ginger, mustard seeds, black pepper, cloves
 

Bedtime Milk

The classic cup of warm milk with honey is a great Ayurvedic evening beverage to promote ojas and help prepare for sleep, especially if you are struggling with insomnia. Drink a couple of hours before bed and avoid if experiencing heavy congestion. (This goes for nut milks as well.) I like adding a pinch of nutmeg for an added sleep-inducing effect. Traditionally, cow milk is used in Ayurveda for its sedative properties but I believe the power is also in the ritual, as per this holistic medecine system is rooted in.

If you have any questions about certain tweaks specific to you, please add in the comment section!

Blessings,