Ayurveda Cookbook For Beginners: Pitta: A Sattvic Ayurvedic Cookbook Backed by the Timeless Wisdom of Indian Heritage to Balance and Heal Your Pitta Dosha!!

Content

Foreword

An Introduction to Ayurvedic Cooking

Benefits of Ayurvedic Cooking and Diet

Common Misconceptions in Ayurvedic Cooking

Rules to Consider for Ayurvedic Diet

An Introduction to Pitta Dosha

Tastes that Pacify Pitta

Setting Up an Ayurvedic Kitchen

Recipes

Soups

Rice Dishes

Sabji (Cooked Vegetables)

Curries

Raitas

Chutneys

Salads

Sweets

Beverages

Indian Special

Food Combining for Doshas

Pitta Seasonal Guide (Ritucharya)

Ayurvedic Diet FAQs

Glossary

Your Opinion Matters!

Here are Your FREE GIFTS!!

More from Author

Author Note

Dear Reader,

With great excitement and appreciation, I offer to you this book, the culmination of my Ayurvedic and spiritual studies. It’s been a labor of love, knitted together to impart timeless knowledge and practical insights to improve your knowledge on the subject of Ayurvedic Cooking. I urge you to go on a transforming journey as you read through the pages of this book. Explore simple tactics, powerful rituals, and deep knowledge that you may incorporate into your everyday life. 

Your thoughts and opinions are really valuable to me. I would be grateful if you could take a few seconds to leave a review and share your ideas and experiences. Your review will not only help other readers make an informed decision, but it will also give vital insight into how this book has touched your life.

I sincerely ask you to share your thoughts, observations, and any recommendations you may have. Your thoughts will not only encourage me but will also help to evolve and refine the information and wisdom contained inside these pages.

May this book serve as a beacon of light for you on your journey to good health and healthy eating as per your dosha.  Thank you for joining me on this journey.

With the deepest gratitude,

Rohit Sahu

Foreword

India is well-known for its classical medical systems, which include Ayurveda, Siddha, and Unani. Medical systems are listed in the Vedas and other ancient scriptures. The Vedas (four books of knowledge) are the foundation of Vedic civilization, which dates back 40000 years. This is a sign of Ayurveda's ancient origins. 

Ayurveda—derived from Vedic scriptures—is a 5,000-year-old medical ideology and philosophy based on the idea that we are all made up of different types of energy. Since the ancient Indian system of health care is based on perceptions of man and his health, the literal sense of Ayurveda is Science of Life.

The term is derived from the Sanskrit terms Ayur (Life) and Veda (Knowledge). Atharvaveda, which includes 114 hymns and incantations identified as miraculous remedies for diseases, also provides the roots of Ayurveda. There are numerous theories about the origins of Ayurveda, such as Dhanvantari (or Divodasa) receiving it from Brahma. Tradition also claims that the Ayurvedic texts were inspired by a lost text written by the sage Agnivesa. It is one of the few ancient medical systems that is still commonly studied in modern days due to its natural and easy approach.

It is regarded as a Sub-Veda or branch of wisdom dealing with physical well-being and prosperity on Earth and hence has considerable importance in human life.

Ayurveda is also regarded as the Science of Longevity because it includes a systematic method for leading a long and stable life. It provides practices for body rejuvenation by diet and nutrition. It contains remedies for certain common illnesses, such as food allergies, for which there are few modern treatments.

However, it should be noted that the Ayurvedic diet is not a magic pill but demands the patient's complete cooperation to thrive. It is a user-friendly and practical immersive system. It helps the person to be self-sufficient and accountable for his/her health. It is not a nutritional scheme for those looking for an escape or a reason to harm their bodies or minds. It is a system of empowerment, prosperity, and long life.

It is believed to foster good health, natural beauty, and longevity. Despite its antiquity, Ayurveda is based on fundamental values and is a vibrant, rising body of wisdom that is as important today as it was in previous centuries.

This traditional form of Indian medicine was established by ancient sages whose sharp findings culminated in the creation of constitutional medicine. Traditional Chinese Medicine has a similar background.

Ancient physicians divided the cosmos into multiple forms of manifested energy and delegated the same energy to food and herbs. They viewed the cosmos as a continuous dance of energies, with an imbalance creating stress and disease in the body. It was the Vaidya’s or physician's responsibility to control the body-mind environment.

The human body, according to Ayurveda, comprises tissues (Dhatus), waste (Malas), and biomaterials (Doshas). Plasma (Rasa), blood (Rakta), muscles (Mamsa), fat (Meda), bone (Asthi), marrow (Majja), and sperm are the 7 Dhatus (Shukra). Ayurveda—like classical antiquity medicine—has traditionally classified bodily substances into 5 classical components, Panchamahabhuta—Earth, Water, Fire, Air, and Ether.

In addition, there are 20 Gunas (qualities or characteristics) that are thought to be innate in all matters. Heavy/light, cold/hot, unctuous/dry, dull/sharp, stable/mobile, soft/hard, non-slimy/slimy, smooth/coarse, minute/gross, and viscous/liquid are the 10 pairs.

According to Ayurvedic principles, health care is a highly individualized activity since everyone has a unique constitution—Prakriti—that determines his or her physical, physiologic, and mental character, as well as disease vulnerability.

The three elemental bodily doshas are Vata (space or air, equated with the nervous system), Pitta (fire, equated with enzymes), and Kapha (water, equated with the digestive system) (earth and water, equated with mucus). Psychology is governed by a parallel set of mental doshas such as Satogun, Rajogun, and Tamogun. One must find out his/her bodily and mental dosha composition to predispose disorders and diseases.

Each dosha has unique characteristics and roles within the body and mind; the natural predominance of one or more doshas describes a person's physical constitution (Prakriti) and personality. According to Ayurvedic practice, a significant etiologic aspect of the illness is a mismatch between the bodily and mental doshas.

An individual who is slim, shy, excitable, has a prominent Adam's apple, and loves esoteric knowledge, for example, is most likely Vata Prakriti and hence more vulnerable to disorders such as flatulence, stuttering, and rheumatism. While the Ayurvedic text Charaka Samhita often relates insanity (Unmada) to cold food and abduction by the ghost of a sinful Brahman, deranged Vata is also correlated with such psychiatric illnesses induced by excited or excess Vayu (gas) (Brahmarakshasa).

Vata energy is correlated with air and space, and it is associated with bodily activity, such as breathing and blood circulation. Vata energy is said to predominate in people who are active, ambitious, and creative thinkers. When Vata is out of control, it may trigger joint pain, constipation, dry skin, anxiety, and other problems.

Pitta energy is linked with fire, and it governs the digestive and endocrine processes. People with Pitta energy are characterized as having a fiery temper, being intellectual, and being quick-witted. Ulcers, inflammation, digestive disorders, frustration, heartburn, and arthritis may occur when Pitta energy is out of control.

Kapha energy, which is associated with the chest, torso, and back, is related to earth and water and regulates growth and strength. Kapha type are assumed to be heavy and stable in constitution, and usually peaceful in nature. According to Ayurvedic practitioners, when Kapha energy is out of control, it may induce obesity, diabetes, sinus problems, insecurity, and gallbladder problems.

Ayurvedic teachings claim that stress, an unhealthy lifestyle, the atmosphere, and stressed relationships may all affect the equilibrium that occurs within a person's doshas. Individuals are more vulnerable to illness as a result of these unbalanced forces.

To align these energies, the concepts of proper lifestyles, eating behaviors, and daily and seasonal routines practiced in Ayurveda can be implemented with appropriate modification.

While all 3 doshas are present in everyone, Ayurveda suggests that we each have a dominant dosha that is unwavering from birth, and ideally an equal (though often fluctuating) balance between the other two.

When doshas are balanced, we are healthy; when they are unbalanced, we develop a disorder commonly expressed by skin problems, impaired nutrition, insomnia, irritability, and anxiety.

Although all 3 doshas are present everywhere in the body, the ancient Vedic texts describe a Home Location for each of the doshas. Vata is mainly found below the navel, Pitta mainly between navel and heart, and Kapha above the heart.

All 3 are important to our biology in some way, so no one is greater than, or superior to, any other. Each has a very specific set of basic functions to perform in the body. Each of the doshas has its special strengths and weaknesses, and with a little awareness, you can do a lot to remain healthy and balanced. You can use this ‘Ayurveda Cookbook For Beginners’ series to adjust your lifestyles and routines in a way that supports your constitution.

As per one Ayurvedic viewpoint, the doshas are balanced when they are equal to each other, while another viewpoint claims that each individual possesses a special combination of the doshas that characterize this person's disposition and characteristics. In either case, it states that each person can change their behavior or atmosphere to increase or decrease the doshas and preserve their natural state.

How Can Diet Help in Balancing Doshas?

Ayurveda shows a high emphasis on food standards. According to Ayurvedic philosophies, food has a significant impact on an individual's physical, temperamental, and mental growth. Food is the essential building block for the development of the body and a life-sustaining critical matter known as Rasa. The Rasa is transformed into body components and aids in all aspects of life.

Food is the major source of dietary requirements, but with rising modernization, certain traditional practices are being discarded. As a result, modern eating practices are affecting our nutrition. There is an ever-widening nutritional deficit, and as a result, everyday life is no longer normal. However, the affluence of the working community, shifting lifestyles, and the decreasing affordability of medical treatment—both in terms of time and resources—are several of the factors that are currently pushing people to think about their health.

With this Ayurveda Cookbook For Beginners Series, I provide you with the best dietary practices, recipes, and everything you need to know to balance and heal your doshas while enjoying the authentic Indian flavors.

An Introduction to Ayurvedic Cooking

Food is the fuel for the human body, for it to grow, live, and survive. An infant can grow to be a 150-pound individual because of food. The primary classification of food is focused on its suitability for the body and mental constitution, as determined by the 5 elements and the tridosha theory. In the natural transition of any material, living or non-living, 5 elements merge and dissociate.

Ayurveda believes that science, philosophy, and spirituality are all essential components of living a healthy life. Ayurveda is more than just a medicinal system; it is often regarded as a way of life. Living an Ayurvedic lifestyle is mostly about finding balance, and there are many ways to do so, one way is through cooking.

Food is referred to as Ahara in both Ayurveda and Yoga. According to Ayurveda, Ahara is one of the 3 key pillars of life, the other two being sleep and well-regulated sexual life.

Ayurveda emphasizes Ahara (diet) and Anna (food) as a means to a decent life, fitness, and well-being, and asserts that proper nutrition nourishes the mind, body, and soul. Ayurveda does not classify food as good or bad; rather, it stresses different factors that affect food, such as its biological properties, origin, environmental factors, seasons, preparation, and freshness, and gives a logical description of how to incorporate food according to one's dosha and physical needs.

Ahara is derived from the Sanskrit root Hru, which has a broad sense that includes the earth, water, heat or fire, air, and space; all 5 elements of this universe that sustain and support our life.

Ayurveda teaches us how to maintain the body and its processes healthy to support Liberation. Yoga teaches us how to help the inner system and the soul, and thereby indirectly support our liberation. As a result, Ayurveda and Yoga complement each other. The ideas of these two sciences have inspired Indian cooking. This is why it adds to the overall development of our well-being.

Humans exist in various parts of the world with unique climates, vegetation, ecosystems, and so on, and as a result, foods vary. Since certain basic foods are shared by all individuals, the traditional method of Indian cooking can be cultivated anywhere with minimal changes. Some vegetables, for example, have similar basic properties and can be interchanged.

Because of the complexity of recognizing the properties created in new combinations, creating new food combinations is a major task. Many traditional dishes in India have been developed and accepted by yogis since ancient times. New variations that are approved by experienced yogis may become a part of this culture. Carrot is an example of new food that has been cross-checked by yogis and is being added to Ayurvedic cooking.

Another critical aspect of the impact of food on the system is an individual's Prakriti. An individual's Prakriti is described by a collection of physical, physiological, and psychological characteristics. For example, based on taste preference, individuals can be grouped as Vata (having an affinity for sweet, sour, and salty tastes); Pitta (with a liking for sweet, bitter, and astringent taste), and Kapha (for pungent, bitter, and astringent tastes). 

A meal should facilitate our constitution's development as well as the overall health of our system. Each constitution has various traits, such as a proclivity for hard work, talkativeness, insomnia, or a tendency to think deeply. Food can help to sustain a person's natural instincts and constitution. Improper food consumption may put a burden on or damage some of an individual's natural activities.

The Ayurvedic diet is an eating plan that determines where, how, and what to consume depending on your dosha to foster inner harmony, according to this diet.

Since everyone's digestive ability differs, eating the right food in the right amount is essential for living a balanced life. Food—when eaten in adequate amounts—offers vitality, vigor, healthy skin, and encourages tissue health.

The Pitta Dosha, for example, prefers cooling, energizing foods and avoids spices, nuts, and seeds. Meanwhile, the Vata Dosha prefers wet, moist, grounding foods and avoids dried fruits, bitter herbs, and raw vegetables. Lastly, the Kapha Dosha chooses fruits, vegetables, and legumes over heavier foods like nuts, seeds, and oils.

All 3 doshas must avoid red meat, artificial sweeteners, and processed foods. Instead, the Ayurvedic diet recommends the consumption of natural whole foods.

Ayurvedic diet is difficult to comprehend from a Western perspective, where the amount is measured by serving size, portion size, or caloric intake. Compared to western dietary understanding and the US diet guide, Ayurveda says that a diet should be vegetarian (plant-based) and that portion size should be personalized for each person based on their needs, body constitution (dosha), and Agnibal (digestive power).

Since diet is the most significant factor in human health, many diseases can be avoided by consuming the right food at the right time, according to one's constitution or Prakriti.

Ayurveda believes that there is a subtle connection between disease manifestation and the 6 psychological expressions of lust, rage, envy, desire, attachment, and ego. These psychological states are integrally associated with foods. This relation is further discussed in terms of 3 states of being, namely Sattva, Rajas, and Tamas, each of which has distinct effects on the body and mind:

Sattva

Sattva Guna denotes the mode of goodness. Sattvic food is light, pure, and high in prana (life force). It cleanses the body, calms the mind, and assists in the attainment of peace and equilibrium between body and mind. Sattvic food has been seen to increase Ojas in the body. It also assists in the repairing and creation of high-quality body tissues.

Rajas

Rajo Guna represents the mode of passion. Rajasic food is heavy, spicy, fatty, and sour. Rajasic diet includes non-vegetarian items such as seafood, chicken, and eggs, as well as beverages such as tea and coffee.

Tamas

Tamo Guna represents the mode of ignorance. Tamasic food is unhealthy and promotes traits such as lust, greed, and rage. Tamasic diet includes stale food, beef meat, and liquor.

Also, the quality and properties of food, such as heavy, light, and oily, should be considered. Rice, as compared to heavy and fatty pork meat, can be easily and quickly digested. As a result, the quality and quantities of food are often weighed based on how well the food is digested.

Ayurveda stresses that a diet must be carefully chosen and wisely planned, not only based on a person's physical requirements and Prakriti but also taking into