The Ayurvedic meal for a good start to the year

The Ayurvedic meal is a meal based on the principles of Ayurveda, a traditional system of medicine originating in India. Ayurveda considers balance between body, mind and soul to be essential for maintaining health and well-being. The Ayurvedic meal is designed to promote this balance, using specific foods, spices and cooking methods according to each individual's dosha.

The main components of an Ayurvedic meal are as follows :

1. The six tastes : According to Ayurveda, there are six basic tastes - sweet, sour, salty, bitter, pungent and astringent. An Ayurvedic meal is supposed to include a balanced combination of these tastes to satisfy individual needs according to their constitution (dosha) and imbalances.

2. Fresh, local foods : The foods used in an Ayurvedic meal are preferably fresh, local and in season. Processed foods and preservatives should be avoided wherever possible.

3. Spices : Spices play an essential role in Ayurveda, as they can balance the doshas and aid digestion. Common spices in Ayurvedic cooking include turmeric, cumin, coriander, ginger, fennel and cardamom.

4. Preparation and cooking : The way food is prepared is just as important as the ingredients themselves. Ayurvedic cuisine favors gentler cooking methods, such as steaming, slow cooking, simmering and the use of high-quality oils.

The value of an Ayurvedic meal lies in promoting overall health by adapting to individual needs. According to Ayurveda, each person has a unique constitution (dosha) - Vata, Pitta or Kapha, or a combination of these. Ayurvedic meals are designed to balance each individual's doshas, according to their current state of health, age, lifestyle and season. Potential benefits of an Ayurvedic meal include :

• Improved digestion : The foods and spices chosen can promote healthy digestion.

• Stress reduction : Balancing the doshas can help reduce stress and anxiety.

• Promoting vitality and energy : A well-balanced Ayurvedic meal can increase the body's vital energy (prana).

• Support for weight loss and healthy weight maintenance : By restoring balance, Ayurveda can help maintain a healthy weight.

However, it's important to note that Ayurveda is a traditional system of medicine and its principles are based on ancient cultural and philosophical beliefs. Those interested in Ayurvedic cooking or the Ayurvedic approach to health should consult a qualified Ayurvedic practitioner for a personalized assessment and recommendations.

Example of an Ayurvedic day

Here's an example of a typical Ayurvedic meal :

• Breakfast : oat porridge with fruit, almond milk and honey

• Lunch : basmati rice with vegetables and dal lentils

• Dinner : vegetable soup with herbs, marinated tofu and vegetable salad

It's important to remember that Ayurveda recommends eating fresh, seasonal foods, preferably steamed or braised rather than fried. Spicy and hot foods should be used in moderation, while fresh vegetables and fruits, whole grains and vegetable proteins are encouraged. Ayurveda also recommends drinking plenty of water and practicing healthy eating habits, such as eating slowly and mindfully.

Quinoa and beet salad

Here's a simple recipe for Ayurvedic quinoa and beet salad :

Ingredients :

• 1 cup cooked quinoa

• 2 raw beets, grated

• 1 carrot, grated

• 1 red bell pepper, diced

• 1 red onion, finely chopped

• 2 tbsp. lemon juice

• 2 tbsp. olive oil

• 1 tablespoon Dijon mustard

• Salt and pepper to taste

Preparation :

1. In a bowl, combine the cooked quinoa, beets, carrot and bell pepper.

2. In another bowl, combine onion, lemon juice, olive oil and Dijon mustard. Season to taste with salt and pepper.

3. Pour the dressing over the quinoa salad and toss to coat all the ingredients.

4. Let the salad stand for at least 30 minutes before serving, to allow the flavors to mingle.

This salad is perfect for a light, nourishing meal, rich in nutrients and protein. It can be served as a side dish to a main course, or as a main course with grilled vegetables or marinated tofu.

Mango lassi

Mango lassi is a delicious Ayurvedic beverage made from milk and mangoes, ideal for cooling down in hot weather. Here's how to prepare it :

Ingredients :

• 1 cup whole milk or almond milk

• 1 cup frozen mangoes

• 1/2 cup plain yogurt

• 1 tablespoon sugar or honey

• 1 pinch cardamom powder

Preparation :

1. Place the milk, frozen mangoes, yogurt, sugar or honey and cardamom in a blender.

2. Blend until smooth and creamy.

3. Pour the lassi into a glass and serve chilled.

This lassi can be served as an aperitif or as a refreshing drink with a meal. You can also add ice cubes if you wish. It's a very refreshing and nourishing drink, suitable for all ayurvedic doshas.

Sesame pita bread with hummus

Here's a simple recipe for sesame pita bread and hummus :

Ingredients (for the pita dough) :

• 2 cups all-purpose flour

• 1 tablespoon dry yeast

• 1 tbsp. sugar

• 1 tablespoon olive oil

• 1 tablespoon sesame seeds

• 1 tbsp. salt

• 1 cup warm water

Ingredients (for hummus) :

• 1 can chickpeas, drained and rinsed

• 1 clove garlic

• 1 tbsp. lemon juice

• 1 tbsp. olive oil

• 1 tbsp. tahini (sesame purée)

• 1 tbsp. cumin powder

• salt and pepper to taste

Preparation (for pita bread dough) :

1. In a bowl, mix flour, yeast, sugar, olive oil, sesame seeds and salt.

2. Add the warm water and knead until the dough forms a smooth, elastic ball.

3. Place the dough in a lightly oiled bowl and cover with a clean cloth. Leave to rise in a warm place for 1 hour.

4. Preheat oven to 220°C.

5. Deaerate the dough and divide into 8 equal balls.

6. Roll out each ball into a circle about 1/2 cm thick.

7. Bake for 8-10 minutes, or until puffed and golden.

Preparation (for hummus) :

1. Place chickpeas, garlic, lemon juice, olive oil, tahini, cumin, salt and pepper in a blender.

2. Blend until smooth and creamy.

3. Reserve the hummus in a bowl and serve with the warm pitas.

This meal is perfect for a light, nourishing lunch or dinner. Sesame pitas and hummus are rich in plant proteins and nutrients, and are a great option for those following a vegetarian or vegan diet. V

Shredded carrot, cucumber and chickpea salad

Here's a simple recipe for grated carrot, cucumber and chickpea salad :

Ingredients :

• 2 grated carrots

• 1 cucumber, diced

• 1 can chickpeas, drained and rinsed

• 1 red onion, finely chopped

• 1 handful mint leaves, chopped

• 1 tablespoon lemon juice

• 2 tablespoons olive oil

• Salt and pepper to taste

Preparation :

1. In a bowl, mix the grated carrots, cucumber, chickpeas, red onion and mint.

2. In another bowl, mix lemon juice, olive oil, salt and pepper.

3. Pour the dressing over the salad and toss to coat all the ingredients.

4. Leave the salad to rest for at least 30 minutes before serving, to allow the flavours to mingle.

This salad is perfect for a light, nourishing meal, rich in nutrients and plant proteins. It can be served as a side dish to a main course, or as a main course with marinated tofu or grilled vegetables. You can also add fresh herbs, such as coriander or parsley, for extra flavor.

Falafels with vegetables

Here's a simple recipe for vegetable falafels :

Ingredients :

• 1 cup cooked and drained chickpeas

• 1 cup chopped vegetables (carrots, peppers, onions, etc.)

• 1 clove garlic, chopped

• 1/2 cup chopped parsley

• 1 tablespoon cumin powder

• 1 tablespoon coriander powder

• 1 tbsp. baking soda

• Salt and pepper to taste

• Oil for frying

Preparation :

1. Place chickpeas, vegetables, garlic, parsley, cumin, coriander, baking soda, salt and pepper in a blender.

2. Blend until smooth and thick.

3. Form into walnut-sized balls and flatten slightly.

4. Heat the oil in a frying pan over medium-high heat.

5. Fry the falafels for 3-4 minutes on each side, until golden and crisp.

6. Drain on paper towels and serve hot with hummus or tahini sauce.

These falafels are an excellent vegetarian or vegan meal option, rich in plant-based protein and nutrients. They can be served in pitas or wraps, or simply as an accompaniment to a salad or grilled vegetables. You can also freeze them and reheat them as needed for a quick, nourishing meal.

Coral lentil and broccoli soup

Here's a simple recipe for coral lentil and broccoli soup :

Ingredients :

• 1 cup coral lentils

• 1 onion, finely chopped

• 1 clove garlic, minced

• 1 carrot, diced

• 1 bunch broccoli, cut into small pieces

• 1 liter vegetable stock

• 1 tbsp. curry powder

• 1 tbsp. coriander powder

• Salt and pepper to taste

Preparation :

1. In a saucepan, heat oil over medium heat and sweat onion and garlic until soft.

2. Add the coral lentils, carrot, broccoli, vegetable stock, curry powder and coriander.

3. Bring to the boil and simmer for 20-25 minutes, or until the lentils are tender.

4. Taste and adjust seasoning with salt and pepper to taste.

5. Once the lentils and vegetables are cooked through, use an immersion blender to puree the soup. You can also leave a few chunks of vegetable if you prefer a more rustic texture.

6. If necessary, reheat the soup over a low heat before serving.

7. This coral lentil and broccoli soup is delicious, healthy and rich in vegetable protein. It can be served as a main course for a light meal, or as a starter. It is also suitable for vegetarian and vegan diets. Feel free to adjust the spices and seasoning to suit your personal taste.

8. Serve the soup hot, garnished with a few fresh coriander leaves or an extra pinch of curry powder for extra flavor.

Carrot and walnut cake

Here's a simple recipe for carrot and walnut cake :

Ingredients :

• 1 cup all-purpose flour

• 1 tbsp. baking powder

• 1 tbsp. cinnamon powder

• 1/2 cup sugar

• 1/2 cup oil

• 3 eggs

• 1 cup grated carrots

• 1/2 cup chopped walnuts

Preparation :

1. Preheat oven to 180°C.

2. In a bowl, mix flour, baking powder and cinnamon.

3. In another bowl, beat the eggs with the sugar and oil until well blended.

4. Add the dry ingredients to the wet ingredients and mix until smooth.

5. Stir in the grated carrots and chopped walnuts.

6. Pour the batter into a greased cake tin and bake for 35-40 minutes, or until golden and cooked through.

7. Let cool before unmolding and serving.

This cake is an excellent dessert or snack option, rich in nutrients and flavor. You can serve it with a scoop of ice cream or whipped cream for an extra touch of sweetness. You can also add other ingredients, such as raisins or chocolate chips, for extra flavor.

Rice with peas and spinach

Here's a simple recipe for Ayurvedic pea and spinach rice :

Ingredients :

• 1 cup basmati rice

• 1 cup frozen peas

• 1 onion, finely chopped

• 1 clove garlic, chopped

• 1 bunch spinach, chopped

• 2 tbsp. olive oil

• 1 tbsp. cumin powder

• 1 tablespoon coriander powder

• salt and pepper to taste

Preparation :

1. Cook rice according to package instructions.

2. Heat the oil in a frying pan over medium heat and sweat the onion and garlic until soft.

3. Add the peas and spinach to the pan and cook for 5-7 minutes, or until tender.

4. Add the cumin, coriander, salt and pepper and toss to coat the vegetables.

5. Add the cooked rice and toss to coat the vegetables.

6. Serve hot and enjoy!

This rice with peas and spinach is a nourishing and tasty meal, ideal for lunch or dinner. It's rich in vegetable protein and nutrients, and can be served as a side dish or as a main course with grilled vegetables or marinated tofu. You can also add other spices and fresh herbs for extra flavor.

Herbed quinoa balls

To make Ayurvedic herb quinoa dumplings, you'll need the following ingredients :

• 1 cup cooked quinoa

• 1/2 cup breadcrumbs

• 1 egg

• 1 shallot, finely chopped

• 1/4 cup chopped coriander leaves

• 1/4 cup mint leaves, chopped

• 1 tablespoon cumin seeds

• 1 tablespoon coriander seeds

• Salt and pepper to taste

Preparation :

1. In a bowl, mix the cooked quinoa, breadcrumbs, egg, chopped shallot, chopped coriander and mint, cumin and coriander seeds, salt and pepper.

2. Shape the dough into walnut-sized balls.

3. Heat a little oil in a hot frying pan. Add the quinoa balls and fry until golden brown.

4. Serve hot, with sauces or dips of your choice.

Enjoy your meal!