My go-to Ayurvedic diet and cooking tips to look and feel your best
A lot of what I design in the kitchen is Ayurvedic inspired.
One (of many) ways Ayurveda promotes optimal health is by using diet and dietary habits to create greater balance, vitality and energy within the body.
Food selection, meal timing, preparation and state of awareness are just some of the broad, general things that, according to Ayurvedic wisdom, either increase energy and vitality or toxicity throughout the body.
My introduction to Ayurveda began years ago, while I was pregnant with my son and worked with an Ayurvedic birth educator and postpartum doula. My experience during this time was idyllic (you can read a bit more about it here).
The whole experience inspired me ever since - in my own diet and the meals I design and dietary advice I offer my clients.
In this post, I’m going to share some of that with you. Specifically, the diet and cooking tips that have made the biggest difference in my health and body, and my clients as well.
Make your kitchen a sacred space
It’s the heart of the home.
For many, where you spend most of your time - cooking to nourish and heal, gathering with your family to share, discuss, learn, laugh - all of it.
Some small things I like to do to make it feel as sacred and inviting as possible (and highly recommend):
Declutter. Keep it feeling light, peaceful and clean. Replace anything worn or soiled as often as needed (dish towels, sponges, utensils, cookware, etc.).
Turn off distractions. No TV on while cooking, or smartphones or tablet devices at the table where we gather.
Be mindful about how food makes you feel. Set intentions for meals you make, design each one based on how you feel or want to feel. Energy goes into everything we do.
Eat slowly. Chew food extensively and notice the taste. It’s also better for your digestion.
Keep it clean. Go the extra mile after each meal to clean your kitchen well, so that it feels inviting the next time you go to use it.
Cook according to your body type
At the core of Ayurvedic-inspired meals is understanding when, how and what you should eat based on your body type (or dosha). You can figure this out easily here.
Once you know this, you can better understand what foods to eat to promote balance and harmony in your body. It’s incredibly insightful and liberating.
Ever since I began to cook and eat according to my unique body type, I have experienced increased energy, improved digestion, a better relationship with food and health in general.
Stock up on pantry staples
Since food is medicine, one way to ensure good health is to eat well.
You can do this by keeping your pantry stocked with Ayurvedic “essentials”. With these “must haves” always on hand, you can prepare healthy and nourishing meals always - no matter how empty your fridge it.
For me, it’s:
Ghee
Coconut Oil
Basmati Rice
Moong Dal
Mineral salt
Sunflower seeds
Pumpkin seeds
Dried dates
Warming, digestive spices such as turmeric, cumin, cardamom, coriander, ginger, fennel, cloves and asafoetida.
While not exactly pantry foods, I would add limes and cilantro to this list since they’re never not in my fridge.
Both are included at almost every meal, as they help stimulate digestive enzymes, have cooling and cleansing properties, are anti-inflammatory and add a refreshing burst of flavor to everything they’re paired with.
Eat whole foods
While Ayurveda generally recommends specific diet guidelines based on body constitution, as a whole it promotes eating whole foods (fruits, vegetables, grains, legumes, nuts and seeds) and minimizing process foods.
And for good reason: whole foods are rich in essential nutrients vital for maintaining optimal health, while processed foods almost always lack fiber and important vitamins and minerals and can lead to more discomfort and disease.
No one is perfect, obviously.
But a good general rule of thumb is to eat whole foods at most meals, every day.
Choose fresh, seasonal fruits and vegetables
Produce that’s in season is tastier and nutritious.
And if locally sourced, even better since it’s fresher (the fresher it is, the more nutritious it is).
Eating seasonally also invites more creativity and variety into your cooking, which is important for health and vitality and means you’ll never get bored.
Focus on digestion
Ayurveda teaches that a strong, healthy digestive system is the foundation of good health and essential for vitality and strength in every aspect of life.
So there are many dos and do nots when it comes to maintaining promoting healthy digestion.
Some general dos I live (and swear) by…
Eat a light, simple diet, and at regular times each day.
Allow your body to fully process meals before beginning another one (i.e. leave at least 3 to 4 hours between meals).
Enjoy warm, moist, easy to digest foods often.
Cook with warming, digestive spices.
Sip warm water or digestive teas.
And things I avoid most of the time…
Cold drinks
Excessive food or fluid intake
Over eating
Emotional eating
Improper food combinations (more on that now…)
Avoid improper food combinations
Food combining is a way of eating. And it’s all about the time it takes for the body to digest what you put into it.
Different groups of food require different digestive enzymes; mixing groups that require different enzymes means that one of those groups will get processed, while the other lays in your stomach, unprocessed, which leads to fermenting (not the good kind), discomfort, bloating, gas, and all that lovely stuff.
Generally, here’s what you need to know to avoid improper combinations:
Eat fruit alone or with green vegetables, and on an empty stomach
Eat protein only with low-starch vegetables
Eat dense starches only with low starch vegetables
Avoid combining different types of protein at one meal
Avoid combining starches and proteins at meals
Sounds like a tall order, I know.
But let me tell you, it can take your health and wellness to the next level. I’m talking improved digestion, reduced bloating and discomfort, increased energy, better absorption of nutrients, weight loss and management, better skin and increased confidence.
Additional Resources
I’m just scratching the surface when it comes to the wisdom and lessons I’ve learned about Ayurvedic diet and cooking.
For those who want to learn more, here are some of my favorite resources…
Ayurveda: The Science of Self Healing: A Practical Guide
The Parent's Complete Guide to Ayurveda: Principles, Practices, and Recipes for Happy, Healthy Kids
What to Eat for How You Feel: The New Ayurvedic Kitchen
Living Ayurveda: Nourishing Body and Mind through Seasonal Recipes, Rituals, and Yoga
The Complete Book of Ayurvedic Home Remedies
OJAS: Modern Recipes and Ancient Wisdom for Everyday Ayurveda
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