The Modern Ayurvedic Cookbook. Amrita Sondhi

how to “ground” your element of air (Vata) by using good oils or fats and sweet tastes (which are not necessarily “sugary”; foods such as bread, rice, and cilantro are considered sweet in Ayurveda); and how to activate a lethargic state (Kapha) through increased movement and the consumption of more raw foods. Throughout,

      I explain the basics of Indian cooking and how to get started if you have never tried it before. As a result, you will increase your repertoire of tasty, nutritious vegetarian cooking, and at the same time notice an increase in your sense of balance, well being, and energy.

      Some of the ingredients used in these recipes may sound exotic, but most can be found at your local grocery store. But I suggest that you be a little adventurous in your shopping and explore ethnic neighborhoods wherever possible – like your city’s Little India, Japantown, Chinatown, and Little Italy – for ingredients. Stores in these areas usually carry fresh produce, herbs and spices, whole grains, and a wide variety of beans, lentils, and vegetable protein often not found in conventional supermarkets.

      I wish you well on your adventures in the world of Ayurveda! It’s changed my life, and it can change yours.

What are Doshas?

      We are all born with three doshas that make up our body constitution. Most of us have a stronger primary dosha, a secondary dosha, and a third less prominent dosha; a few people are naturally balanced in all three. It is through Ayurveda that we try to bring all three doshas into balance. For example, a woman who is a Vata (meaning her primary dosha is Vata) would look to eat foods and engage in activities that are considered to have Kapha and Pitta qualities to bring herself into balance. Since our doshas reflect the elements of air, fire, and earth, it is not surprising that our food and environs affect each of these elements differently. For example, some people enjoy spicy food, while others cannot handle it; similarly, some may thrive in cool weather, and others may detest it. On there is the Dosha Questionnaire, which will help you to determine your primary and secondary dosha; you will then learn how to prepare meals appropriate for your body type by incorporating foods or ingredients that reduce (-) your primary dosha and increase (+) the other two doshas, thus bringing you into balance.

      In general, if you feel out of balance, look for recipes that decrease (-) your primary dosha. For example, if you are a Pitta, look for recipes that have “-

.” It is important to familiarize yourself with all three doshas so you can be more attuned to your body. Don’t be afraid to experiment to find out what’s right for you!

      Our Dosha and Our Lifestyles In our modern world, where we are always on the go and cell phones, laptops, and cars seem to be constant companions, it is easy for us to get a Vata imbalance. In general, if our Vata is over-stimulated, we need to calm it by eating warmer, heavier, moist foods with some “good oils” (Fresh is Always Best), which include the salty, sour, and sweet tastes. Meditation and rest also helps Vata to cool down and unwind. Every time Vata goes into overdrive and we start to feel stressed, it is important to take a silent five-minute break and do nothing.

      If our Pitta is aggravated, we feel fiery, aggressive, and confrontational. At these times, it is important to eat cooling foods like cucumbers (cool as a cucumber!), drink cool (but not cold) drinks, and include lots of raw fruits and vegetables in our meals. Avoid sour, fatty, and spicy foods as well as artificial stimulants. Eat meals in an atmosphere of serenity and order, go for walks in parks or on beaches as much as possible, and avoid strenuous physical exertion or overheating.

      When Kapha is out of balance, we feel dull and lifeless, and can’t get off the couch. It is important for us to get moving. Regular and varied exercise is extremely important when we have excess Kapha. We also need to reduce butter, oil, and sugar in our diet, increase consumption of foods with the pungent, bitter, and astringent tastes, incorporate stimulating, hot, and spicy ingredients, and avoid cold drinks. To balance Kapha, we should eat light, warm meals, avoid eating to pacify the emotions, and go for brisk walks after eating.

      Vata Element: Air People born with Vata as their primary dosha are energetic, creative, and natural risk-takers who often initiate projects; however, when Vata is out of balance, they experience nervousness, anxiety, fear, fatigue, and depression. Other physical signs of Vata imbalance include constipation, dryness, flatulence, weight fluctuations, poor circulation, decreased sweating, and feeling easily exhausted.

      Those with excess Vata or who have Vata as their primary dosha should concentrate on calming their anxiety and turning their fear into joy and fatigue into energy by following the Ayurvedic principles for reducing Vata.

      Pitta Element: Fire People born with Pitta as their primary dosha are natural leaders and administrators, capable to take precise, decisive, and focused action; however, when Pitta is out of balance, they experience mood fluctuations, irritability, increased body temperature, restlessness, and impatience. Other physical signs of Pitta imbalance include broken capillaries, weight fluctuation, sweatiness, sleeplessness, and an over-active mind.

      Those with excess Pitta or who have Pitta as their primary dosha should focus on turning irritability into focused, positive action, and balancing body temperature and moods, by following the Ayurvedic principles for reducing Pitta.

      Kapha Element: EarthPeople born with Kapha as their primary dosha are the pillars of their communities. They have the ability to “follow-through,” seeing projects to completion, and are affectionate and good-natured, experiencing the least mood fluctuations of the three doshas; however, when Kapha is out of balance, they experience sluggishness, feelings of being “stuck in a rut,” strong attachments, addictions, possessiveness, over-sensitivity, and laziness. Other physical symptoms of Kapha imbalance include excess weight, cellulite, lack of motivation, and puffiness.

      Those with excess Kapha or who have Kapha as a primary dosha should turn stagnant energy into activity, find freedom from attachments and addictions, and be creators of their own positive choices, by following the Ayurvedic principles for reducing Kapha.

Dosha Questionnaire

      This test will help you determine your primary and secondary doshas. Take no more than 15 minutes to answer all the questions, as your first response that comes to mind is usually the best one. Circle the number that best pertains to you, and don’t worry about being perfect. Once you have answered all questions, add up your Vata, Pitta, Kapha scores separately. The highest number is your primary dosha, the second highest will be your secondary dosha. Sometimes people have an equal score in all three doshas, although this is quite rare. Once you know your primary dosha, you will be able to choose foods and activities that keep you in balance and harmony; remember that we each possess a combination of all three doshas to varying degrees, and need to keep them all in balance.

      It is a good idea to complete this questionnaire twice, the first time informed by your current lifestyle and environment (Vikruti) and the second by your experiences as a young child (Prakruti). In Ayurveda, knowing the difference between your Prakruti and Vikruti can give you new insight into your body, and how to restore it to optimal health. An important means of doing this is through diet, but remember that our health is also influenced by our lifestyle choices, environment, emotional state, the amount of exercise