Ayurvedic Menu
BREAKFAST: UPMA
Start your morning with a hearty breakfast that boasts anti-inflammatory benefits, perfectly fitting into healthy Ayurvedic lunch ideas.
Ingredients:
1 cup semolina
2 tablespoons coconut oil
1 teaspoon black mustard seeds
1 teaspoon cumin seeds
4 curry leaves
1/2 teaspoon turmeric
1 small green chili, finely chopped
1 small onion, chopped
1/4 cup cilantro leaves, chopped (leave a few on the side for garnish)
1/2 teaspoon Himalayan salt
3 cups water
Preparation:
Begin by roasting the semolina in an iron pan over medium heat until it turns slightly brown, then set it aside in a bowl to cool. Next, heat a saucepan on medium heat, add the coconut oil, followed by the mustard and cumin seeds. Once the mustard seeds crackle, incorporate the curry leaves and turmeric.
Add the chopped onion, cilantro, and chili, cooking until the onion becomes translucent. Pour in the water and bring it to a medium boil. Gradually stir in the roasted semolina, cooking for 1-2 minutes while stirring continuously until you achieve a smooth consistency.
Finish by topping your dish with fresh squeezed lime and reserved chopped cilantro leaves. This recipe serves as a great example of Ayurvedic breakfast recipes and can even inspire delicious digestible dinner recipes.
LUNCH: BAND GOBI
Cabbage is a wonderful vegetable known for its cancer-fighting properties and can also aid in weight loss, making it a great option for healthy Ayurvedic lunch ideas and digestible dinner recipes.
Ingredients:
1 head of cabbage shredded
3/4 cup of peas
1/2 cup water
2 tablespoons of coconut oil
1 teaspoon ajwan
1 teaspoon turmeric
1 teaspoon cumin seeds
1 teaspoon Himalayan salt
1 teaspoon black mustard seeds
1/4 teaspoon red chili powder
1 teaspoon coriander seeds
4 cloves of garlic, finely chopped
1 tablespoon ginger, finely chopped
1/4 teaspoon garam masala
Preparation:
Add the oil to a pan and let it heat for 1 minute at medium heat. Add the mustard seeds, coriander seeds, ajwan, ginger, and garlic. Let it cook until the mustard seeds crackle.
Add the shredded cabbage and mix it in. After 2-3 minutes, add the peas and spices.
Pour in the water, mix well, and cook for 5 minutes. Lower the heat to medium and cover the pan.
Mix intermittently, and when the water dries out, the cabbage should be cooked. This dish pairs beautifully and can serve as part of an Ayurvedic breakfast or a comforting dinner. Serve it with roti or naan.
DINNER: KHICHRI
Basmati rice and mung dal together create a balanced meal that serves as a nourishing protein combination, making it an excellent choice for digestible dinner recipes. This dish can also be enjoyed as part of healthy Ayurvedic lunch options, especially when you're looking for something light yet wholesome.
Ingredients:
1 cup basmati rice
1 cup split moong dal
Enough water to fill the pressure cooker 3/4 of the way or 5 cups of water if using a pot
3 teaspoons coconut oil (1 teaspoon for boiling khichri)
1/2 teaspoon turmeric
1 teaspoon cumin seeds
1 teaspoon Himalayan salt
1/4 teaspoon red chili powder
1 medium onion
1 small green chili, finely chopped
4 cloves of garlic, finely chopped
1 tablespoon ginger, finely chopped
1/4 teaspoon garam masala
Preparation:
Soak the basmati rice and mung dal for 30-60 minutes, then drain and rinse. Fill the pressure cooker 3/4 of the way with water and bring it to a medium boil. If you don’t have a pressure cooker, boil the mixture in a pot with 5 cups of water.
Reduce the heat to low and add the rice and dal along with the coconut oil, turmeric, red chili powder, and salt. Mix well and seal the cooker. Cook on medium heat for about 10 minutes. In the pot, simmer for 45 minutes while continuously stirring, adding more water if necessary for a porridge-like consistency.
In a medium pan, add the remaining 2 teaspoons of oil and heat over medium. Once hot, add the cumin seeds, garlic, onions, ginger, and green chili. Cook until the onions become translucent.
Combine the sautéed mixture with the rice and dal, then mix in the garam masala. Serve hot with papad and achar for a complete meal.