Yogis, compliment your yoga practice with yogic foods from Ayurfoods
indian food recipesAyuveda Food Recipes Easy Healthful Meal Ideas

For an authentically Ayurvedic dining experience, complement your khichadi and Upama with these classic Indian recipes.

ayurveda recipeEnjoy with Khichadi . . . Ghee

Ghee is the most popular and pure form of fat recommended in Ayurveda. It stimulates digestion and boosts the immune system.

Ingredients: 2 sticks unsalted butter
Directions: Simmer butter in a pot on medium heat for about 10-15 minutes. Milk solids will start to brown and settle at the bottom. The transparent liquid that rises to the top is Ghee. Strain the ghee through a cheesecloth or sieve into a thick glass jar and store at room temperature. Do not refrigerate. Use 1 teaspoon of ghee with rice, pasta, or bread.
Preparation time: 20 minutes
Serves: Many

Tomato Onion Raita

Delightful sauce rich in all the flavors

Ingredients:
  • 2 tomatoes, chopped
  • 1 small onion, chopped
  • 1 cup plain yogurt
  • ½ tsp salt
  • 1 jalapeno, sliced in strips
  • 1 tbsp sugar
  • 1 tbsp cilantro, chopped
Directions: Combine all ingredients and serve.
Preparation time: 10 minutes
Serves: 4-5

Apple Chutney

Piquant relish to accent authentic khichadi, it is a favorite among many Indian recipes.

Ingredients:
  • 1 Granny Smith apple, diced
  • ½ tsp salt
  • 1 tbsp brown sugar
  • ½ tsp chili powder
  • 1 tbsp cooking oil
  • ¼ tsp mustard seeds
  • ¼ tsp turmeric powder
Directions: Heat oil in a small pan and add mustard seeds. When they begin to pop, add the turmeric and remove from heat. Combine the rest of the ingredients in a separate bowl and add the spicy oil. Stir and serve in a condiment dish.
Preparation time: 15 minutes

Serves: 5-6

Spicy Buttermilk

Ayuvedically stimulating drink that's refreshing and energetic.

Ingredients:
  • 4 cups buttermilk
  • ⅛ tsp fresh ginger, grated
  • 1 tsp salt
  • 4 tsp sugar
  • ½ jalapeno, grated or sliced
  • 1 tbsp cilantro, chopped
Directions: Combine all ingredients and serve cold in tall glasses.
Preparation time: 7-10 minutes
Serves: 3-4

Enjoy with Upama!

Peas Upama

Bright peas bring out the savory tones of Upama.

Ingredients:
  • ½ cup peas, fresh or thawed
  • ⅛ tsp fresh ginger, grated
  • 1 tbsp cooking oil
  • 1 package "Ayurfoods" Upama
Directions: Sauté peas and ginger in oil for a few minutes. Add 1⅔ cups water and boil. Pour in contents of Upama package and stir over low to medium heat until all water is absorbed. Garnish with chopped tomatoes, if you like. Serve hot.
Preparation time: 10 minutes
Serves: 2-3

Cauliflower Upama

A wonderful, low-calorie comfort food.

Ingredients:
  • ½ cup cauliflower, finely chopped
  • ⅛ tsp fresh garlic, minced
  • 1 tbsp cooking oil
  • 1 package "Ayurfoods" Upama
Directions:  Sauté cauliflower and garlic in oil for a few minutes. Add 1⅔ cups water and boil. Pour in contents of Upama package and stir over low to medium heat until all water is absorbed. Garnish with chopped cilantro, if desired. Serve hot.
Preparation time: 10 minutes
Serves: 2-3

Yogurt Onion Raita

A creamy delicacy to complement the hints of spice in Upama.

Ingredients:
  • 1 small onion, chopped
  • 2 tbsp plain yogurt
  • 1/4 tsp salt
  • 1 tsp sugar
Directions: In a serving bowl, mix all ingredients and present with Upama as a side dish.

Preparation time: 10 minutes
Serves: 2-4

Apple Onion Chutney

A sweet, tangy condiment.

Ingredients:
  • 1 small Granny Smith apple, grated
  • 1 small onion, grated
  • ½ tbsp brown sugar
  • ¼ tsp salt
  • ⅛ tsp chili powder
  • 1 tbsp cooking oil
  • ¼ tsp mustard seeds
  • ¼ tsp turmeric powder
Directions: Heat oil in a small pan and add mustard seeds. When they begin to pop, add the turmeric and remove from heat. Combine the rest of the ingredients in a separate bowl and add the spicy oil. Stir and serve in a condiment dish.
Preparation time: 15 minutes
Serves 5-6

Cabbage Salad

A delicate, light and exotic salad

Ingredients:
  • ¼ Head Cabbage, shredded
  • 1 Tsp Lime juice
  • 3 – 4 Tbsp Peanut powder
  • 1 Tbsp Cooking oil
  • 1 – 2 Tbsp Sugar
  • ½ - 1 Tsp Salt
  • 1 Jalapeno, sliced
  • ¼ Tsp Mustard seeds
  • 1 Tbsp Cilantro to garnish

Directions:
Heat oil in a pot, add mustard seeds. When the seeds pop, add jalapeno slices. Set aside. In a bowl, mix cabbage, sugar, salt, lime juice and peanut powder thoroughly. Spoon the oil on the mixture. Mix again. Garnish with cilantro.
Preparation Time: 5 minutes
Serves: 6 – 8

Radish Raita

Delightfully refreshing accompaniment to Upama or Khichadi

Ingredients:
  • 1 Bunch Red Radishes, grated
  • 1 Tbsp Coconut, fresh or frozen
  • 1 Tbsp Sugar
  • 1 Cup Plain yogurt
  • 1 Tsp Salt
  • 1 Tbsp Cilantro, chopped

Directions:
Mix all of the ingredients just before serving.
Preparation time: 5 minutes
Serves: 3 – 4


Rainbow Salad

A wonderful side dish to Upama.

Ingredients:
  • 1 Cup Green Cabbage, shredded
  • 1 Cup Red Cabbage, shredded
  • 1 Bell pepper, chopped
  • 1 Cup Green peas, fresh or frozen
  • 1 Lime or lemon, juiced
  • 1 Jalapeno, sliced into strips
  • 2 Carrots, grated
  • 1 Large onion, chopped
  • ½ Cup Coconut, fresh or frozen optional
  • 1 Cup Cilantro, chopped
  • 2 Tbsp Brown sugar
  • 2 Tsp Salt
  • 2 tbsp Cooking oil
  • 1 tsp Mustard seeds

Directions:
Mix all of the ingredients. Heat cooking oil in a small pot. Add mustard seeds. When they pop, remove the pot from the heat. Pour oil over salad. Mix and chill before serving.
Preparation time: 10 minutes
Serves: 6 – 8

Fresh Tomato Soup

Appetizing and refreshing soup

Ingredients:
  • 4 Ripe tomatoes cut
  • 2 Cloves Garlic, minced (optional)
  • 1 Jalapeno pepper, minced
  • 1 Tbsp Butter
  • 1 Tbsp Croutons
  • 4 Tbsp Coconut, grated fresh or frozen
  • 4 Tbsp Sugar
  • 5 Cups Water
  • 2 Tsp Salt
  • A sprig of cilantro for garnishing

Directions:
Cook tomatoes in 2 cups of water. Puree tomatoes, garlic, jalapeno and coconut in a blender. Heat butter in a pan and stir in the pureed mixture. Add sugar, salt and 3 cups of water. Bring to a boil, reduce heat and let it simmer for 5 – 7 minutes. Garnish with cilantro sprigs. Serve hot with croutons.
Preparation time: 15 minutes
Serves: 4 – 5

Green Pea Soup

A satisfying crème of English peas

Ingredients:
  • 2 Cups Green peas, fresh or frozen
  • 2 Tsp Corn flour
  • 1 Tsp Salt
  • 2 Cups Milk (warm)
  • 2 Cups Water
  • 1 Onion, grated
  • ½ Tsp Black pepper, ground
  • 1 Tbsp Sugar
  • 1 Tbsp Butter
  • ½ Tsp red chili flakes for garnishing

Directions:
sauté onion with ½ Tbsp of butter in a pan. Add green peas and 2 cups water and cook for 5 minutes. Puree the mixture in a blender. In the same pot, sauté the corn flour in the remaining butter and slowly pour in warm milk. Pour the pureed mixture into the milk and simmer for a few minutes. Add sugar, salt and black pepper. Garnish with red chili flakes.
Preparation time: 10 minutes
Serves: 4-5

 

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