The focus is on analyzing each recipe from an Ayurvedic perspective i.e. what are the tastes in the dish, what is the doshic effect and what is the effect of this dish on the mental gunas.
Breakfast, Snacks, Light Dinner
Sooji pancake is one of my favorite, healthy, tasty, no fuss breakfast or snack dishes that require no prior preparation whatsoever. Filled with the goodness of sooji (coarsely ground wheat), vegetables and aromatic spices, this variation on the traditional dosa (crepe) is a delight to the taste buds and digestive system alike.
Soaked sago/tapioca pearls are cooked in a mild seasoning with potatoes and garnished with grated coconut and lemon juice to produce this delectable dish that is put simply, a work of genius!
Multigrain, High-Protein Adai (Pancake)
Mutigrain, high-protein adai is a high-fiber (oats, wheat, rice) mix of grains and lentils, soaked and ground with digestive spices to create a very healthy and tasty treat.
Puffed corn snack is a light, fresh, guilt-free snack that can be made in a jiffy and can serve as the perfect pick-me-up in between meals for kids and adults alike!
This versatile dish makes for a delicious and nutritious breakfast, tea-time snack or light dinner item. Beaten rice flakes (poha) come together with potatoes, carrots and peas in a light and flavorful seasoning of onions, mustard seeds, cumin, asafetida and curry leaves to make this healthful and mouth-watering snack.
Semiya upma is one of those quick fixes in my kitchen – nutritious, loaded with fresh vegetables, and extremely easy to make! Semiya (a.k.a. vermicelli) is roasted with grated (or finely cut) vegetables like carrots, zucchinis, spinach, potatoes etc.in aromatic, digestive spices and ghee and finally cooked with hot water, to make this beautiful dish within minutes.
Puffed rice makes for a great snack and is a favorite among most kids. This dry bhel recipe combines spiced puffed rice and peanuts with fresh, crunchy vegetables, topped off with a drizzle of lemon juice, pink Himalayan salt and some zesty red chili powder! A perfect accompaniment to tea, this dry bhel recipe is a sure-shot tantalizing way to snack and very reminiscent of the street food in Mumbai.
Ragi singoda wheat dosa is a healthy, instant, multigrain dosa, perfect for those who want to reduce their rice consumption. Singoda is water chestnut flour, that is derived from the starchy seeds of the singoda vegetable. No more prior planning, soaking, grinding, cleaning up effort to make dosas, but with all the health and taste benefits and more!
“Sundal” is a highly nutritious, filling, high-protein, high-fiber snack that can be fixed in a jiffy! Sundal is basically just soaked legumes like garbanzo beans/brown chana/moong sprouts that are cooked to perfection and seasoned with spices and grated coconut, to make an extremely versatile and tasty dish!
Misal pav, made from sprouted moth beans/matki in a flavorful gravy with aromatic spices, makes for a healthy, satisfying meal.
Appetizers
The humble onion pakora is as popular as it is easy to make. It can be served as a tea-time snack or even as an appetizer for a dinner or lunch party. Finely sliced onions, coated with chickpea batter infused with carom seeds, asafetida and chilli flakes, onion pakoras make for a very tasty treat.
Oats ‘n Paneer Lollipops is the ultimate culinary celebration of the union of soft, crumbly paneer and hardy, fiber-rich oats, against a colorful backdrop of a medley of vegetables like carrots, sweet potatoes, bottle gourd and coriander leaves. Delicately spiced to perfection and served to please all the five senses, this dish is a winner all the way!
Omapodi is a thin noodle/sev like savory made out of gram flour and carom seeds (ajwain) – a very potent and digestive spice, with a wonderful aroma.
Batata vada without deep frying is a guilt-free twist to its traditional deep fried predecessor that is made with spiced potato balls, coated with gram flour batter.
Try this raw banana cutlet recipe for a guilt-free, scrumptious, onion and garlic free treat! Even kids who are not fans of plantains will surely devour these up in no time. Best of all, these are super easy to make!
Sabudana Vada (Pearl Sago Fritters)
Sinful, delicious and universally loved, you can never go wrong with sabudana vada (pearl sago fritters). Just remember to soak the pearl sago (sabudana) for a few hours and you have a scrumptious snack that can be prepared within minutes.
Sprouts-Kale (Sprouts Spinach) Tikkis
Sprouts-Kale Tikkis can magically turn the unpretentious, albeit nutritious mung sprouts into a fancy, delectable treat! Combined with the goodness of kidney beans, kale, carrots, zucchini, potatoes and flavorful spices, these tikkis make for a power-packed lunch for the kids too.
Soya Veggie Balls are the blissful union of colorful vegetables and greens with high protein soya granules in an attractive, healthful and power-packed form.
These wheat and millet crackers make for a great guilt-free, tea-time snack that is refined flour free!
Chickpea Veggie Kebabs are a high protein, high fiber, all natural, delicious treat! Serve them as appetizers with a mint chutney dip or as the patty inside a burger with crunchy lettuce, tomatoes, cucumbers, or as the filling inside a whole wheat roti roll for your kids lunch box! These are sure to be a healthy, yummy hit, whichever way you choose to serve them.
“Thenkuzhal”, a popular South Indian deep-fried snack, literally means “tubes of honey”. Made out of rice and urad flour, with hints of cumin and asafetida, thenkuzhal is a hit among kids and adults alike!
Mung falafels add an Ayurvedic twist to this popular Middle-Eastern food, that is originally made using chickpeas or fava beans. Paired with hummus and some freshly chopped cucumber, these healthy shallow-fried versions of falafels will tantalize your every sense – visually appealing, appetizing, aromatic and oh-so-delicous – and absolutely guilt-free too!
These ragda patties add a healthful twist to the traditional all-potato patties, while still retaining all that awesome flavor, authenticity and appeal of this Mumbai street favorite, making it an appetizing snack or even a complete meal in itself.
Salads
This summer salad is a great quick lunch fix on a warm summer day. Vibrantly colored vegetables drizzled with a fresh, flavorful home-made dressing makes for a satisfying, yet light lunch that will leave you feeling refreshed and energetic.
Guacumber and Guacarrot are both healthy appetizers made with fresh cucumber or carrot circles, topped with fresh guacamole.
Inspired by Olive Garden’s version of salad, here’s my take on an Italian Salad with some variations. Lettuce, tomatoes, cucumbers and pickles/gooseberries/mango ginger come together in a colorful and delectable melange, that is just a perfect accompaniment to your summer lunch meal!
Green Salad with Homemade Olive Oil Dressing
Fresh vegetables like lettuce leaves, cucumbers, carrots, cabbage and cherry tomatoes come together with a delectable homemade, herb-infused olive oil dressing. Give the store-bought salad dressings a miss and enjoy your salads preservative free this summer!
Grated carrots lightly cooked in a mild, spiced oil make for a healthy, delicious salad addition to a meal.
Salad with Orange Juice Dressing
This beautiful summer salad with orange juice dressing is simple, delicious, preservative-free and so flavorful. Made primarily from freshly squeezed orange and lemon juice, this dressing is infused with fresh, chopped coriander and mint leaves in olive oil.
Soups
Rasam is a soupy, tangy South Indian dish that is widely considered to be a good digestive aid. The most typical ingredients used in this are black pepper, cumin, tamarind/lemon/tomatoes. Rasam may be enjoyed as is like a soup before starting a meal or can be mixed with rice and ghee.
Fresh vegetables that are sauteed in soft butter, seasoned with Italian herbs and served with hardy, cooked kidney beans, makes for a wholesome, soothing and healthy lunch. The best part is, this simple soup is ready within minutes!
Root vegetable soup is a sweet, tangy, spicy soup made with root vegetables like carrots, sweet potatoes and potatoes, cooked with a delicious blend of simple herbs and ground to a nice flowing consistency.
A hearty soup filled with the goodness of vegetables and whole grains and delicately flavored with digestive spices that add to the taste and healthfulness of this dish. A no frills one dish meal that can be enjoyed with a fresh salad or light sandwich on a spring day.
This high-fiber mung soup is a complete meal with hearty vegetables and protein-rich, easy-to-digest mung lentils with peel, seasoned and cooked to perfection.
Barley lentil soup is a great summer soup and a complete meal in itself. Made using fresh in-season vegetables, cooked barley and whole lentils (masoor) in a mild, flavorful broth with hints of mint, lemon and coriander, this soup can be a simple, yet delicious addition to your summer cooking!
A bowl of this sweet, tangy, all-natural soup with a tomato-onion broth base, coupled with steamed mung sprouts, asparagus stems, carrots and pasta will leave you satisfied, yet craving for more!
A deliciously simple blend of root vegetables, leafy greens and water-rich vegetables, and spices, this fall soup is a win-win recipe for all ages!
Breads
Chapati/Roti (Indian flat bread) is a staple accompaniment to other foods like curries, dhals etc. It is traditionally made out of whole wheat flour, but can be made with other grains like white millet (jowar) or pearl millet (bajra). The rotis made out of millet are called bhakris.
Wheat tortillas come together with broccoli, carrots, zucchini, shallots and golden melted cheese to make these visually appealing, taste-bud tickling, strong bones building, nutritious wheat quesadillas! A great kiddie lunch box idea, that will be a sure shot success for mommy and kiddie :).
Parathas are a traditional type of Indian flatbread, made from whole wheat. They are similar to rotis/chapatis/phulkas, with the key difference being in the technique used to roll out the bread.
Tofu-kale/spinach paratha wraps are a creative way to include tofu into your diet, if you don’t enjoy its taste and texture, but still want to enjoy its health benefits every once in a while. The parathas can be served as is or as an Aachari ‘n Crunchy Lettuce Wrap, or just with some jam/jelly.
This black bean veggie wrap recipe makes for a hearty, delicious, and complete meal. With the goodness of spiced black beans, roasted cauliflower and zucchini, and topped with a tangy, crunchy cucumber-avocado-tomato salsa, all wrapped in a homemade wheat tortilla roll, these wraps are a healthy treat!
High Fibre Pizzas
Packed with nutrition and flavor are these high fiber mini pizzas that take some effort to make, but are so worth it! With the goodness of greens like spinach and fenugreek, the heartiness of millet and kidney beans and the tanginess of the cucumber, carrot, tomato salad, this is a visual and culinary treat.
Golden brown crunchy bread enclosing a savory, spicy and satisfying potato filling – bread pockets are comforting, filling, easy to make and delicious all at once!
The filling is made of chunks of soft paneer (fresh cheese) marinated overnight in a delicate blend of spices in yogurt, paired with a zesty onion-tomato base, and finally topped off with some versatile, healthful, green kale (or spinach) leaves. Instead of the traditional all-purpose flour (maida) outer cover, I made golden brown, whole wheat parathas, drizzled with yummy ghee (clarified butter).
Mixed Vegetable & Besan Paratha or Cutlets
A medley of colorful vegetables blends in seamlessly with bengal gram flour and spices to create the stuffing for this soft, luscious, and utterly scrumptious paratha, that makes for a complete meal in itself.
Try out our veggie bean fajitas for those days when you are in the mood for some bean-filled, tangy, crunchy and healthful Tex-Mex goodness. Easy to assemble and a complete mini-meal in itself, the veggie bean fajita is a great lunch idea for a relaxed spring weekend day at home with family.
Whether you love tofu or absolutely hate it, here’s a recipe that will tickle your interest and your tastebuds :). Luscious tofu, crumbled and cooked with shallots, mixed with fresh, crunchy lettuce makes for a delicious filling inside a wheat paratha.
Made using whole-wheat flour, the outer covering has been “colored” using natural ingredients like carrots (orange) and spinach (green). The filling consists of a kidney bean paste, crunchy vegetables like cucumbers and lettuce, roasted paneer with a final sprinkle of tangy chaat masala.
A homemade multigrain bread loaf is such a soul-satisfying experience – from baking it to serving and savoring it in different recipes! This simple loaf is made using different grains like wheat, oats, jowar/sorghum/white millet and bajra/pearl millet in an easy recipe that creates a soft, tasty and rustic bread that you will love serving to your friends and family.
Dry Vegetables
Steamed Vegetables in Mild Spices (Poriyal)
This is a quick, basic, light, easy-to-digest and no-frills recipe and a great way to get your dose of cooked vegetables in a healthful manner in a meal. It serves as a great accompaniment to roti and rice and gravy based dishes like sambhar, rasam, dhal etc., but can also be enjoyed as is for those veggie lovers out there. You can play with the vegetable combinations to use a combination of seasonal vegetables like carrots, cabbage, cauliflower, beans, peas, cluster beans, beetroot etc. or just use one vegetable at a time. The spices are mild, yet flavorful and aid in enhancing the digestibility of the dish.
Ivy gourd fry (tindora sabzi) is a delicious, versatile vegetable preparation that pairs well with rotis, parathas, puris, rice etc. Add a lentil/dhal dish and you have a complete meal!
Cauliflower Pumpkin Bell Pepper Sabzi
This cauliflower pumpkin bell pepper sabzi is the perfect accompaniment to rotis/chapathis when you are short on time, but don’t want to compromise on taste or healthfulness of your meal. This recipe doesn’t contain onion or garlic.
Gravy Recipes
Sambhar (spiced lentil gravy) is almost a daily staple in most South Indian homes. It is traditionally eaten with rice, but is also a great accompaniment to dosas (crepes), idlis (rice cakes) and such South Indian snack/tiffin items. It is very versatile and combines well with a variety of vegetables. Tangy, aromatic, satisfying, easy to digest and simple to make, sambhar is truly a culinary feat! This particular version is particularly easy and quick to make since it requires no grinding of spices. The spice mix can be pre-ground or store bought and safely used for a few months if stored well (under dry and cool conditions).
Sindhi kadhi is a complete, well-balanced, and satisfying one-pot meal that is loaded with fresh vegetables, cooked in a hardy gram flour and tomato based gravy, with hints of the exotic kokum fruit for sourness and a delicate blend of spices from all six tastes to enhance the healthfulness, taste and aroma of this beautiful dish!
Squash/Pumpkin cooked in a tangy coconut-mustard seeds-green chilly gravy.
This is a gravy dish that is a versatile accompaniment to Chinese Fried Rice, Chinese noodles, plain brown or white rice. Bursting with authentic flavor, it is a healthful, less oily and hearty alternative to the traditionally popular Gobi/Cauliflower Manchurian and Vegetable Manchurian, that is still the most widely used gravy accompaniment for Indian Chinese rice and noodle dishes.
“Milagu kuzhambu” is a digestive tangy-sweet-spicy dish made with spices like pepper, cumin, fenugreek, asafetida, tamarind and jaggery – scrumptious and medicinal!
This chana masala is made using fresh, whole spices and absolutely no ready spice mixes. You will love the depth of flavor and delectable aroma of the end product. After making chana masala this way, I have never used the store-bought spice mix ever again!
Nendram Pazham Mor Kuzhambu (Sweet Plantains in Coconut-Buttermilk Gravy)
Known by many names, Mor Kozhambu, Kadhi, Majjige Huli, Pulisseri, Majjiga Pulusu, this is tantalizingly tasty, exotic soul food at its best. This particular dish made with nendram pazham or ethapazham (sweet, ripe, longer type of banana), is a specialty of Kerala. This is also one of my mom’s recipes. In fact, I had the good fortune of being with her during a recent trip to India, during which she cooked and I clicked and ate :).
A delectable kuzhambu made of greens and split green mung lentils (without peel) with a ground coconut-red chilly-cumin gravy.
Arachauvitta Sambhar has a unique flavor that its counterpart made with ready powder cannot claim to have. Toasted whole spices and coconut that are added as a ground paste impart a depth of taste, aroma and flavor that becomes the signature for this delectable dish that goes well with rice as well as rotis or dosas/idlis etc.
Rice Recipes
Chop up a few vegetables, cook some long grained rice, add some seasonings and voila, Chinese fried rice is done! Simple, tasty, nutritious and versatile (goes with a wide variety of gravy accompaniments), Chinese fried rice can transform a simple dinner menu into a treat!
One word that comes to mind when I think of yogurt rice – comfort food – okay, two words :)! Yogurt rice is simple, filling, easy-to-digest and delicious soul food. Very versatile – it can be had as is with just yogurt and rice or garnished to make it an exquisite treat.
My kids love Chinese food, but I dislike using the ready store-bought sauces that are typically needed for making it due to their high sodium, oil and preservative content. This brown rice fried rice is made using absolutely no sauces, but is still delicious and flavorful!
Desserts
A yummy and healthy treat that will be a hit among kids and adults alike, these laddus are extremely easy to make. Preparation and cooking time won’t exceed 20-30 minutes maxiumum and no fancy ingredients are needed either.
Undoubtedly the most popular festive offering to Lord Ganesha, kozhukattais or modaks are nutritious, delicious and visually, a fine work of art! The outer covering is made using rice flour and water. The filling is made of coconut and jaggery and spiced with hints of cardamom.
Rava Ladoos (using brown sugar)
Rava ladoo is a quick, easy-to-make dessert using sooji rava, sugar and warm ghee – try using brown sugar to make this a visual and healthful treat!
Dates, chia, hemp, coconut, and goji berries make these date balls a no-cooking, power packed dessert, which is nutritious, energizing and delicious!
Eggless wheat jaggery cake made with the goodness of milk and ghee, this recipe is a delight for the taste buds, while also maintaining a high healthfulness quotient!
An eggless, refined flour free, refined white sugar free cake recipe, with a preparation time of under 10 minutes, this dates rava cake recipe is a keeper for sure!
All-purpose flour (use the unbleached kind), butter, light brown sugar and milk come together in this delightful shortbread cookie recipe that is very easy to bake, without needing any fancy ingredients.
Sooji squares make for little bites of heaven, when you are craving something sweet, but don’t have the time, energy or inclination to make something too involved.
Ghee, sugar, milk, coconut and gram flour come together in this delightful dessert that has always been a childhood favorite for me!
Fruit-cheese skewers is a no-cook, easy, fun way to incorporate fruit and vegetables into your kid’s lunch box. It also makes for a great appetizer or dessert since the sky’s really the limit for the possibilities of what you can include in it!
Coconut Burfi is as delicious to eat as it is easy to make! Grated coconut cooked with a little ghee and powdered cardamom in a light, sugar syrup – that’s it!
Delicately sweet, deliciously spiced and infused with a hint of ghee, this recipe makes for a great fall/winter snack!
Indian cookies made using wheat flour, ghee and rock sugar/misri.
Flavorful, fresh and natural tasting, with rich crimson hues, your family will savor every bit of this homemade strawberry jam – hands-down the best jam I have ever had.
Coconut milk date ice cream is a great summer dessert. It is dairy free, sugar free and preservative free, and filled with the goodness of healthful ingredients like coconut and dates – a must try this summer!
Puffed corn candy is a very easy to prepare sweet that can serve as a quick snack for kids in between meals, if they feel like eating something light before an activity or homework.
Puran Poli is a festival delicacy that is also known as Boli, Obbattu etc. It is a sweet flat bread that has an outer covering made using refined flour with wheat flour and a cooked bengal gram (chana) dhal, jaggery filling.
Jhatpat (Instant) Coconut Laddoos
Jhatpat coconut laddoo is a yummilicious dessert that is ready within minutes and needs no cooking. It is so easy – your kids can make these!
Coconut & Sunflower Seeds Energy Balls
With the combined goodness of sunflower seeds, flax seeds, coconut, raw sugar, and ghee, these are power houses of nutrition.
Eggless Marble Cake (using rock sugar/misri and coffee)
This is a soft eggless marble cake made using rock sugar/misri/kalkand, all-purpose flour, butter, milk, milk powder and coffee.
With healthy ingredients like ragi (finger millet) flour, wheat flour, jaggery, rock sugar and ghee, you cannot go wrong with these scrumptious, nourishing ladoos.
This super-simple dessert makes for a great pre or post workout snack, after-school snack, combining the natural goodness of figs, cashews and raisins, with no added preservatives.
This eggless fruit and nut cake is a decadent treat, that is filled with the goodness of dried fruit and nuts – a keeper recipe for sure!
Chutneys, Pickles & Sauces
Celery chutney is inspired by the South Indian style of making chutneys, also known as thohezhal. Vegetables like onions, tomatoes, and ridge gourd, leaves like coriander, mint are cooked with spices and then ground to a coarse paste. This is typically accompanied by white rice and ghee, but also goes well with dosas, idlis, rotis etc.
Tomato thokku is an all-natural, tangy, spicy, sweet pickle/chutney, that can be made in a jiffy using fresh tomatoes and some simple spices. Visually glorious with its deep red hues, it is also very versatile and makes for a perfect accompaniment to dosas, idlis, even yogurt rice, or as a spread for rotis/chapatis/breads, or can be mixed with rice to make a delicious version of tomato rice!
Creamy Pasta Sauce (Dairy-Free)
Steamed root vegetables like sweet potatoes, yams, pumpkins and red potatoes ground with freshly made coconut milk, come together in this delicately spiced, thick and creamy pasta sauce that is all-natural, dairy-free and utterly delicious!
Dosakai, the round variety of cucumber, lends itself beautifully to all kinds of pickle recipes. Here is an instant pickle recipe that is low on oil, without compromising on flavor, authenticity and taste.
Plum chutney happened on a day when a dear friend dropped off a big bag of plums from the tree in her backyard! One look at them and I had visions of a tangy, spicy, sweet and savory chutney that I just had to make out of them. I tried to make the recipe balanced with all 6 tastes in Ayurveda – sweet, sour, salty, pungent, bitter and astringent. My focus was also on enhancing the digestibility of the dish using certain digestive spices. I think the inspiration for this dish was definitely the South Indian thoheyal/chutney, with the choice of herbs and spices tending more towards the ones used in South Indian cuisines. This is a very versatile accompaniment to various types of foods – idlis, dosas, yogurt rice, even wraps and sandwiches as a relish etc.
Tomato-basil pasta sauce is an all-natural, preservative-free pasta sauce that is made using fresh ingredients like tomatoes, garlic and basil. No more store-bought pasta sauces for my family!
Diwali Marundhu (Digestive Medicine)
Diwali Marundhu is a herbal medicine of sorts to strengthen the digestive system, especially made during the festival of Diwali!
Almond butter can be a delicious addition to your cooking repertoire – luscious, healthy, creamy, all-natural and extremely easy to make! Try it – you’ll never buy the store-bought version ever again.
Amla Murabba (Gooseberry Relish)
Amla murabba is a visual, culinary, and health treat! In this recipe, the wonder fruit of Ayurveda, amla or Indian gooseberry, is simmered in a thick sugar syrup, and spiced with black pepper, black salt, cardamom, and saffron, transforming the juicy, light green fruit into a luscious jam or relish, with rich brown hues.
Hummus is a Middle-Eastern dip, made out of cooked chickpeas, combined with toasted sesame seeds, olive oil and spices to make an aromatic, flavorful, and extremely versatile dish, that pairs well with breads, vegetable sticks, salads, and wraps!
Make your own simple, delicious, quick and healthy pickle at home – your wallet and waist will thank you!
Powders & Masalas
Rasam Powder
A flavorful and aromatic blend of digestive spices that is an absolute must in your kitchen. Having this powder ground and ready helps in making rasam in a jiffy.
This digestive aid or breath freshener is as delicious as it is easy to make, and extremely addictive. Beats the store bought versions hands down!
Beverages
Aam ka Panna is a flavorful, cooling, digestive drink that is best enjoyed in the heat of summer. This particularly simple recipe manages to combine an amazingly simple mix of healthful herbs and spices like mint leaves, cumin, and black salt to tantalize your every taste bud and promise to leave you feeling refreshed, light and guilt-free after drinking a sweet treat!
Strawberry panna is a sweet, tangy, salty, spiced drink made using fresh strawberries, lemon, jaggery, cardamom, rock salt, and black pepper.
The very versatile Ayurveda super food, Indian gooseberry a.k.a. amla/amalaki comes together with mint/pudina, cumin, pepper, sugar and Himalayan pink salt to make this tantalizing summer thirst quencher, which is as healthful as it is delicious!
Spice-Infused Date Almond Milk
Date almond milk is a warm, naturally sweet, and nourishing beverage, infused with aromatic cardamom, digestive ginger and flavorful cinnamon to perfection! A perfect fall/winter drink!
This flavorful and aromatic spiced milk recipe is as nutritious as it is delicious. Herbs like fresh mint leaves, ginger, lemon grass, saffron and cinnamon infused in a warm milk blended with soaked cashew nuts makes for a nourishing and satisfying drink. This is a great drink for kids in lieu of the store-bought powders that are predominantly made of sugar these days!
This digestive smoothie combines fresh fruit with digestive spices to make a tantalizingly beautiful, tasty and healthy treat for the body, mind and soul!
A perfect thirst quencher and cooler during the hot summer months, kokum juice is a tangy, sweet, robustly flavored digestive drink that doubles up as an exotic drink that you can serve to wow your guests and also as a therapeutic drink with a truckload of health benefits!
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