All rights reserved, Yogahealer.llc visit yogahealer.com for your vibrant health evolution

Ayurveda in the

Kitchen

with Living Foods

Ayurveda for Yogis Series

with Cate Stillman

All rights reserved, Yogahealer.llc visit yogahealer.com for your vibrant health evolution

Notice the sensation of hunger.That is your agni @ work.

Power of Digestion

Feel into the center of where you get hungry. Are you hungry? You are feeling your agni. If you are not hungry your agni is at work digesting your food. The power of digestion is the gateway to a healthy body and mind.

Pitta people have high agni or hot acidic digestion which reinforces their natural intensity. Kapha types

tend to have slow agni, or slow, damp digestion which makes them feel sluggish. Vata types agni is

often weaker and fluctuates which creates more sporadic eating habits.

Is your agni balanced?• My tongue is pink• I pulse between authentic hunger and deep satiation• I poop every morning after drinking water.• I have great consistent energy throughout the day without use of stimulants.

• Is your agni out of whack?My tongue has white gunk on it.I eat sporadically and without rhythm.I eat when I’m not hungry.I overeat.I experience digestive issues and feel bloated.I fart and/or burp a lot.I wish I had more energy in the afternoons and evenings. I graze throughout the dayI crave foods that I know don’t serve me.

Get your Agni in tip top shape

• Eat 3 meals a day.

• Have only water or hot water between meals.

• Make your lunch the main event and dinner a big non-event. Cooking after work is exhausting. Make it easy and light.

• Eat only when hungry. Duh. Feel how good it is to eat when you are hungry. If you eat emotionally, notice the sensations around eating when hungry isn’t present. That is your inner intelligence waking up!

• Eat before dark. Agni goes down with the sun, and is blazing by noon.

All rights reserved, Yogahealer.llc visit yogahealer.com for your vibrant health evolution

Food and the 6 tastes chart

SweetVP- K+

SourV- PK+

SaltyV- PK+

PungentV+ PK-

BitterV+ PK-Astringent

V+ PK-

building

reducing

V= Vata (wind)

P = Pitta (bile)

K = Kapha (mucus)

warming

cooling

warming

cooling

The outer world becomes our inner physiology through the 6 senses. Taste is the most obvious as your body is fed nutrients to build bodily tissue through food. Our tongue has 6 sections to absorb the 6 tastes. All 6 of the tastes are needed for optimal digestion.

For example, if you leave out bitter, which refines and tightens the tissue, your cells will lack cohesion and tone. This is modeled in the Western diet which lacks dark leafy greens and suffers from obesity (a disease of excess expansion and lack of contraction).

All rights reserved, Yogahealer.llc visit yogahealer.com for your vibrant health evolution

Doshas & elements

foods herbs Seasons to increase

Sweet ↑ K ↓PV

earth & water

Grains, root vegetables, nuts, meats, sweeteners, fruit

Ginseng, licorice root, ashwagandha, chavanprash, saffron

Summer, fall, early winter

Sour ↑ PK ↓ V

water & fire

Yogurt, sour fruits, fermented foods, citrus, pickled foods

Umeboshi paste, miso, tamarind

Fall, early winter

Salty ↑ KP ↓Vwater & fire

Seaweed, pickles, celery

salt Fall, early

pungent ↑ PV ↓K

fire & air

Onion, garlic, , radish- cabbage family

Most spices, peppers, horseradish

Winter, spring

bitter ↑V ↓ PK

air & ether

Leafy greens, bitter vegetables

neem, goldenseal, gentian, turmeric

Spring, summer

astringent ↑V ↓ PK

air & earth

Beans, dried corn, millet, rye, nuts

Coriander, turmeric, parsley

Spring, summer

All rights reserved, Yogahealer.llc visit yogahealer.com for your vibrant health evolution

Food Guidelines for Energetic Bodytypes.

Eating seasonally has the highest priority for optimal health - attunement to nature’s rhythms. Secondarily, you want to attune to your personal energetic design. This where eating for your

bodytype comes in handy. Refer to the Ayurvedic Basics Guide to know more about who you are. Then, start to see if you’re on tract by following the guidelines for your type below, and notice how you feel. If you feel more grounded and clear, you are on the right track.

VatasVatas are already light, dry, cold, sensitive, and have a dispersing energy. Foods and eating habits that are intrinsically opposite these qualities will optimize health for Vata people and vata season.

PittaPittas are already hot, oily, sharp, intense, and radiating. Foods and eating habits that are intrinsically opposite these qualities will optimize health for Pitta people and Pitta season.

KaphaKaphas are already moist, cool, grounded, heavy, and have a condensing energy. Foods and eating habits that are intrinsically opposite these qualities will optimize health for Kapha people and Kapha season.

The  Doshas,  Living  Foods  Cleansing    and  planning  your  cleanse.

We  will  experiment  with  integrating  more  living  foods.  Here  are  some  of  the  guidelines  for  bodytypes.

Vata  types  (light  bodyweight,  easily  excitable  mind)You  may  be  drawn  to  begin  your  cleanse  with  juice  cleansing  and  move  from  there  into  soups.    As  you  move  into  and  out  of  deeper  cleansing,  eat  heavier,  oily  foods  such  as  avocados,  soaked  nuts  and  seeds,  and  add  spice  like  ginger  and  cayenne.  Use  mostly  soups  during  your  cleanse,  warmed  and  moderately  spiced,  or  warm  your  juices  up.  Combine  dark  leafy  greens  with  avocados  or  soaked  nuts.

Pitta  types:    (medium  bodyweight,  intense  mind)  You  may  be  drawn  towards  a  deeply  purifying  juice  cleanse  or  all  living  foods.  In  general,  steer  towards  a  mild,  more  bland  diet  with  plenty  of  roots  and  greens,  sweet  fruits,  mild  spices,  sprouted  grains,  coconuts  and  avocados,  and  plenty  of  fresh  sprouts.  After  a  deep  cleanse,  protein  may  be  desired  through  almonds  and  sunflower  seeds.

Kapha  types:  (heavy  bodyweight,  fluid  mind)You  may  be  drawn  strongly  towards  1-­‐3  of  hot  water  fasting,  and  from  there  moving  into  some  spicy  juices  and  spicy  light  soups.  As  you  move  into  and  out  of  deeper  cleansing,  eat  something  bitter  first  in  the  meal.  Keep  nuts  and  seeds  minimal.  Spice  foods  well,  minimize  salt,  soak  and  sprout  nuts  and  seeds.  Enjoy  apples  and  pears,  lemon,  ginger  and  parsley.

All rights reserved, Yogahealer.llc visit yogahealer.com for your vibrant health evolution

Best Greens:butter lettucebeet greens, romaine, swiss chard, baby kale leaves, sweet lettuces

Best other green veggies:fennel bulb, peas, asparagus, celery, zucchini, red, orange, and yellow peppers

Best rootsbeets, carrots, sweet potatoes, zucchini, parsnips, radishes, winter squashes, maca, turmeric root, ginger root

Best Sprouts:sunflower sproutsalfalfa sprouts, clover sprouts, radish sprouts

Best Fermented Foods:All fermented foods are great for Vata. Live culture miso, kombucha, sauerkraut, kimchee

Best seeds/nuts/fatssesame, sunflower, avocado, olives (ghee), chia, flax, almond, pinenuts, macadamias

Best fruits:sweet & sour fruits: grapes, cherries, peaches, mangos, citrus, pineapples, bananas with seeds, tomatoes

Best Greens: Kale, dandelion greens, collards, all lettuces, cilantro

Best other green veggies:fennel, peas, asparagus, celery, zucchini, peas

Best roots:burdock root, sweet potatoes, parsnips, carrots, jicama, turmeric root

Best Sprouts:sunflower sprouts, alfalfa sprouts, clover sprouts, mung sprouts, lentil sprouts, broccoli sprouts

Best Fermented Foods:Small amounts of homemade sauerkraut

Best seeds/nuts/fatssunflower, coconut, avocado, (ghee), chia, flax, almond, hazelnuts

Best fruits:sweet, watery fruits: melons, grapes, peaches, apples, pears, berries

Best Greens:All greens in enormous amounts! parsley, beet greens, radish greens,kale, cabbage, brussel sprouts, collards, mustard greens

Best other green veggies:fennel, broccoli, red, yellow and orange peppers, asparagus

Best rootsradishes, beets, turnips, ginger root, turmeric root, burdock root, daikon

Best Sprouts:All sprouts! radish sprouts, onion sprouts, alfalfa sprouts, broccoli sprouts, fenugreek

Best Fermented Foods:Small amounts of spicy ferments are best: kimchi, pickled limes,

Best seeds/nuts/fatspumpkin seeds, chia, flax, corn oil, mustard oil

Best fruits:astringent fruits: grapefruits, pomegranate, apples, pears, tomatoes, berries

Best Plant Foods* if you’re constitution is Pitta, eat more foods from the Pitta list.

All rights reserved, Yogahealer.llc visit yogahealer.com for your vibrant health evolution

Simple Green Smoothies* any of the juices can be eaten as smoothies as well

Vata’s  best  smoothie1  cup  spinach1  peeled  orange1/2  inch  ginger  root  1/2-­‐1  tsp.  spirulina1  +  tsp.  extra  virgin  coconut  oil2  cups  waterstevia  leaf  for  sweetness  to  taste  (  a  pinch)

Vata’s  superfood  smoothie1  tbsp.  maca  root3  tbsp.  soaked  chia  seeds1  tbsp.  goji  berries1/2  tsp.  spirulina3  dates1  cup  leafy  greens1  +  tsp.  extra  virgin  coconut  oil1  wheatgrass  cube1  cup  mango  or  banana2  cups  water

Vata’s  Simple  Smoothie:1  cup  kale1  banana6  dateshandful  soaked  almonds2  cups  water

Vata’s  Favorite  Smoothie1  banana1  c.  greens1  c.  pineapple1  tbsp.  coconut  oil2  c.  water

*  vata  can  also  add  avocado  to  smoothies  for  more  fat!

Pitta’s  best  smoothie1  cup  leafy  greens1  cup  sproutssliver  turmeric  root1  oz.  aloe  juice1  apple2  cups  waterstevia  leaf  for  sweetness  to  taste  (  a  pinch)1  tsp.  extra  virgin  coconut  oil

Pitta’s  superfood  smoothie1  tbsp.  maca2  oz.  aloe  juice2  cups  leafy  greens2  tbsp.  ground  flax1  orange2  c.  water  1  wheatgrass  cubestevia  to  taste

Pitta’s  Simple  Smoothie:2  stalks  celery1  cup  greens1  apple1  +  tsp.  extra  virgin  coconut  oilstevia  to  tastewater

Pitta’s  Favorite  Smoothie1/2  cucumber1/2  c.  cilantro1  c.  greens2  apple2  cups  waterstevia  to  taste

Kapha’s  best  smoothie1  cup  leafy  greens1/4  cup  parsley1  cup  sprouts1  cup  wild  blueberries1  inch  gingersqueeze  of  fresh  lemon2  cups  waterstevia  leaf  for  sweetness  to  taste  (  a  pinch)

Kapha’s  superfood  smoothie2  tbsp.  cacao  nibs3  tbsp.  goji  berries1/2  c.  blueberries1    tsp.  raw  honey2  cups  leafy  greens1/2  orange2  c.  water

Kapha’s  Simple  Smoothie:2  cups  greens1  grapefruit1/2    tbsp.  raw  honey2  c.  water

Kapha’s  Favorite  Smoothie2  c.  radish  greens2  radishes1  pear2  cups  waterstevia  to  taste

Kapha’s  Best  Smoothie1/2  c.  basil1  c.  romaine1  c.  spinach1  grapefruit  with  seeds2  c.  water1/4  lemonpinch  of  cayenne

All rights reserved, Yogahealer.llc visit yogahealer.com for your vibrant health evolution

Wrap it.

Vata  wrap  ingredients:Avocadostomatoesshredded  jicama,  beets,  carrotssproutscreamy  dressingscucumber  or  zucchini  stripsred,  orange  or  yellow  peppersesame  seedswrap  in  nori  or  sprouted  wheat  or  brown  rice  tortilladulse  powder

Pitta  wrap  Ingredientsavocadocucumber  or  zucchini  stripscarrot  stripsfennel  stripssproutsleafy  greensshredded  rootssunflower  seedscreamy  dressingwrap  in  sprouted  wheat  or  brown  rice  tortilla

Kapha  best  wrap  ingredientssproutsgreensshredded  cabbagespicy  rootsred,  orange  or  yellow  pepper  pickled  vegetables  &  fruitspumpkin  seedsspicy  dressingwrap  in  sprouted  corn  tortilla  or  nori

Best Tools for Wraps:Mandolin - cuts long veggies into stripsSpiralize - cuts veggies into noodles or ribbonsHigh powered blender (to make sauces super creamy)

Vata Wrap Sauce

1 cup sesame seeds1 tbsp. grated ginger3 tbsp. miso paste2 tbsp. sesame oil3 tbsp. rice vinegar2 tbsp. honey1/4 c. water (or enough for desired thickness

Pitta Wrap Sauce

4 tbsp. dill leaves1/2 c. cilantro leaves1 c. soaked almonds1 tbsp. raw honey1/2 c. water (or enough for desired thickness)

Kapha Wrap Sauce

1/2 c. basil leaves1 c. soaked pumpkin seeds3 tbsp. flax oil1 tbsp. raw honey1/2 c. water (or enough for desired thickness)

Wrap Sauces: use high-powered blender or food processor. Stores in fridge for 1 week.

All rights reserved, Yogahealer.llc visit yogahealer.com for your vibrant health evolution

Raw Soups kick it up a notch.For those who sense shifting towards living food means the end of soups... think again. When my husband and I switched to raw soups we were astonished by the nutrient-rich experience and the flavor. The bright color will boggle your senses.

Raw Soups!

A great way to start with raw soups is to add boiling hot water to the refrigerator cool

vegetables. This renders a soup about 115’ so the nutrients are mostly alive. I also like

to add Rapunzel veggie broth cubes and fresh herbs for flavor. I use a high powered blender (blendtec or vitamix) for a creamy

texture in my raw soups. A regular blender works, but renders a chunky texture. When using a regular blender you can finely chop

or put veggies through a food processor first.

Raw Family Green Soup3 leaves of chard1 stalk of celeryHalf a bunch fresh parsleyJuice of 1 lemon1 large avocado2 cups of hot waterAdd water as needed and blend to desired consistency. We like to use dulse leaves, grated carrots, grated cauliflower, and sprouts to our bowl of soup.

From ‘Green Smoothie Revolution’, recipe by Victoria Boutenko

Bright red tomato soup2 tomatoes1 red bell pepper2 stalks celery5 sundried tomatoes1 veggie broth cube1 tbsp. olive oilsalt and pepper to taste

Fennel Pesto Soup

2 stalks fennelhandful cilantro1 tbsp. olive oilbig slice lemon juice1 tbsp. pesto or 1/4 c. fresh basil1 stalk celery1 cup green sprouts (alfalfa, sunflower, whatever)1 veggie broth cube salt & pepperpinch of cayenne (for Vatas & Kaphas)2-3 c. hot water

Brazil Nuts & Broccoli Soup

1 stalk celerysmall handful brazil nutsbig slice lemon juice1 tbsp. fresh thyme2 cups broccoli, stalks are fine1 veggie broth cube salt & pepper

from Cate Stillman www.yogidetox.com www.yogahealer.com

All rights reserved, Yogahealer.llc visit yogahealer.com for your vibrant health evolution

Simple Salads

Vata salads: sweet and warm greens and roots with a soft quality (not too cold and crunchy).

Best Vata Salad1/2 c. fennel, shredded1 c. diced chard (stalk is fine)1 c. yellow pepper1 c. sunflower sprouts1/4 c. fresh basil or dill chopped1 tbsp. lemon juice2 tbsp. olive oil1 tsp. raw honeysalt and pepper to taste.Mix the wet ingredients and pour over the veggies. Marinate for 2+ hours at room temperature before eating. Adjust seasonings to taste.

Zen Kale Salad (V-)2 cups green kale¼ cup sesame seeds2 tbsp sesame oil1 tsp lemon juice½ tsp celtic salt

Combine kale and salt in a mixing bowl. Massage the salt into the kale. Let sit from 1-12 hours. Add remaining ingredients and mix well.

Fennel, carrot & Jicama Salad (VPK-)

1/2 fennel bulb1 large carrot1 cut jicama

Cut all into thin strips. Add a light dressing of olive oil, lemon juice, salt and pepper.

Pitta salads: sweet and bitter greens and roots with plenty of color and sprouts.

Simple Pitta Salad1 c. sunflower sprouts2. c. lettuce greens1 c. grated golden beet1/2 avocado

Asparagus coconut salad1 bunch asparagus, in 1” piecesjuice of 1 lime1 tbsp. melted coconut oil2 tbsp. minced fresh dill or mintsalt to taste

Toss and marinate at room temperature for 2+ hours.

Pitta Sprout Salad

1/2 c. lentil sprouts1/2c. sunflower sprouts1/2 c. alfalfa sprouts1 c. lettuce or mixed greens1/2 c. jicama

Kapha salads: primarily of spicy & bitter greens and sprouts

Simple Kapha Salad

1 bunch arugula4 thinly sliced radishes4 thinly sliced spring turnips1/2 c. mixed sprouts

Daikon-­Ginger Salad (K-)1 daikon, grated1/3 cup lemon juice¼ cup ginger, finely grated¼ tsp cayenneLet the grated ginger marinate in lemon-cayenne juice for several hours. Pour the marinade over the daikon and serve.(Daikon is unbalancing for P in large amounts.)

Mixed Greens and Sprout Salad (K-) 2 c. mixed greens1/2 c. arugula1/2 c. fenugreek sprouts1/2 c. radish and onion sprouts1/2 c. grated golden beet2 tbsp. . pumpkin seeds

All rights reserved, Yogahealer.llc visit yogahealer.com for your vibrant health evolution

What you need to start preparing:Once you know your constitution (and that of those you feed), write a list of foods that will be optimal. Think in terms of categories. Make your list below.

Shopping List

• Leafy Greens

• root vegetables

• seeds for sprouting

• seeds and nuts

• grains & beans

• seaweed

Condiments

• Oils (olive, sunflower, flax)

• Lemons & limes

• stevia leaf

• raw honey

• Superfoods to play with (maca, goji berries, cacoa nibs, etc.)

All rights reserved, Yogahealer.llc visit yogahealer.com for your vibrant health evolution

Click to visit yogahealer favorites page

Ready for more information?

visit: Yogahealer.com

Ayurveda for Yogis free Training

Yogahealer’s herb shop