Everyday Ayurveda Cooking Sampler | Free Download

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Start reading Everyday Ayurveda Cooking for a Calm, Clear Mind by Kate O’Donnell!

This sampler includes an introduction to Ayurveda (its history, the power of digestion, how the five elements combine into the three doshas), plus recipes for a calming drink, nourishing lunches, and a wholesome dessert!

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One to whet the appetite:

Calming Kichari


This is a classic dish that grounds you, calms you, and sustains you all at the same time. I’ve added the healthy bitterness of greens to cooling herbs and spices to mellow the mental heat of a busy day. When you feel like your mind is orbiting a bunch of tasks or appointments, have a leisurely sit-down with a bowl of this, and I guarantee you will feel calmer.

6 cups water
1 cup basmati rice
½ cup yellow split mung beans, soaked overnight or at least a few hours
1 Tbsp Calming Spice Mix
2 cups kale, Swiss chard, or collards, coarsely chopped into strips
½–1 tsp salt
½ cup fresh cilantro leaves, for garnish

1–2 Tbsp ghee
½ tsp cumin seeds
½ tsp coriander seeds
½ tsp fennel seeds (optional)

In a large saucepan, boil 5 cups of the water on high heat. Set the other cup aside to add during cooking as needed.

Rinse the rice and dal twice or until water runs clear. Add them to the boiling water, along with the spice mix, and keep on high heat until the liquid boils again. Immediately turn the heat down and simmer, partially covered, for 20 minutes without stirring. Check after 20 minutes to see if the dal is submerged. If not, pour the additional cup of water on top but do not stir. Place the greens on top to steam. Simmer, partially covered, 10 minutes more.

To make the tempering, warm the ghee in a small skillet on medium heat. Add the cumin, coriander, and fennel seeds (if using), and cook until the seeds pop, about 2–3 minutes. Remove from the heat, and pour into the kichari. Add the salt, stir well, and let stand, covered, for a few minutes.

Kichari should have a soupy, soft consistency. Serve it in bowls, as you would a stew. Garnish with lots of fresh cilantro.

2 thoughts on “Everyday Ayurveda Cooking Sampler | Free Download”

  • ayurveda life tips

    Super amazing! thank you for sharing

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