Fruits
​
apples, cherries, dry figs, grapes,lemon, lime,peaches, pears, strawberries.- all in moderation
Avoid:
dried fruit, raw apples, pears, dry prunes, dry raisins

Vegetables:

asparagus, betts and greens, broccoli,cabbage,cauliflower, celery,corn,eggplant,green beans, leafy greens. onions, peas, peppers spinach, sprouts, cooked tomatoes

Avoid:
cucumbers, olives, parsnips, potatoes, pumpkin, squash, raw tomatoes, zucchini

Grains:
amaranth, barley,bran,buchwheat,quinoa,millet,dry oats, basmati rice, rye

Avoid:
yeasted breads, pasta, rice,wheat

Oils:

sunflower, canola
Avoid all other oils

Beverages:

apple juice, cranberry juice, grape juice, pomegranate juice,black tea,cinnamon, peppermint and fennel tea

Avoid:
alcohol. almond milk, caffeinated beverages,ice cold drinks, iced tea, orange juice, tomato juice

Spices:
all spices are good but limit salt

​Legumes:
black beans, chick peas, lentils, pinto beans,temph

Avoid:
kidney beans, miso, soy beans, tofu

Dairy:
​
buttermilk,cottage cheese, goats cheese,skim goats milk, diluted plain yogurt

Avoid:
butter, al other milk, cheese,ice cream, sour cream, yogurt

Animal foods:

white chicken, eggs,freshwater fish,rabbit, shrimp,white turkey, venison

Avoid:
beef, dark chicken and turkey, sea food, lamb, pork

Condiments:

black pepper, chili peppers, horseradish,mustard,scallions, limited seaweed

Avoid:
chocolate, lime, mayonaise, pickles, salt, vinegar

Nuts:
avoid all nuts

Seeds:
flax, pumpkin,sunflower

Avoid;
sesame, psyllium


Sweetners:

raw honey

Avoid:
barley malt, white sugar, molasses and all other sugars.

Warm Millet

In a saucepan 
1 Tbsp cold pressed olive oil
1/2 tsp mustard seeds
when seeds have popped ( usually less that 1 minute)
Stir in 1 tbsp onion, finely chopped, saute until translucent
then add 1 small carrot, thinly sliced in rounds
stir and add
1 1/2 c dry millet
4 1/2 c water
Bring to a boil cover, reduce heat to low and cook until the millet is tender ( about 30 minutes)

serves 4-6
- kapha, + pitta,+ vata, slightly sattva


Morning Cereal for kapha
2/3 cup dry cornmeal
1/8 tsp hing ( can be omitted)
1/2 tsp cumin seeds
1/4 tsp black pepper
1/4 tsp dry ginger powder
1 tsp turmeric
1/2 tsp. sea salt
1 tsp coriander powder
2 cups hot water
2 tsp. sunflower oil
2 tsp ghee
2 tsp honey
Heat large skillet and add cornmeal and dry roast for 5 minutes, stirring occasionally.
as you roast it, add all the spices except the coriander. add the oil and ghee, stirring well. add doriander and mix well. slowly add the hot water, stirring to avoid lumps. Mis honey in before serving. do not boil the honey.
This recipe enhances agni and stimulates memory and intellect.
serves 2
Good in all seasons
+ vata, + pitta, --kapha
​

Hot Quinoa Cereal
1 cup quinoa
2 cups water
2 cups almond or soy milk
1/2 tsp ground ginger
1/2 tsp. cinnamon
1/4 cup honey

boil water add quinao and bring to a boil over high heat.Reduce and simmer until cooked, about 20 minutes. add mote water if needed. When the quinoa is almost cooked add the ginger, cinnamon and soy milk. warm Pour into bowls and driaale with honey Make 3-4 servings

Rye Chapatis


1/2 cup rye flour
1/2 tsp ghee
1.8 cup cold water
Rub the ghee into the flour with your fingers.Add water and mix and knead until the doughis a smooth consistency, divid the dough into 5 parts. Roll into balls in rye flout on a floured surface.with a floured rolling pin., roll the balls out to 5 1/2 inchs. Cook on a hor dyr pan for 30 seconds to 1 minute or until bubbles appear on the top surface, flip and cook for another 15 seconds to one minute until light brown.  

Crispy Granola.

4 cups barly oats
1 c. oat bran
1 cup raw sunflower seeds ( chop if digestion is weak)
1/2 c. pumpkin seeds
1 cup raisins1/2 c dry apricots
3 tbsp. sunflower oil
1/4 cup apple concentrate
2 tbsp cinnamon
1/2- 1 tsp dry ginger powder
1/4 tsp ground cloves.

Mix all the dry ingredients together. combine the apple concentrate and oil in another bowl, whisk. Mix the spices and add the dry ingedients into the oil until well coated. Spoon onto a shallow ungreased baking dish and bake until golden brown, about 30 minutes. cool and store

Makes 7-8 cups-/ 7-8 servings
good in spring and summer
+ vata, + pitta, - kapha.

Quinoa Cilantro

1 cup dry quinoa (rinse well)
this removes soapy residue that may cause stomach upset.
Bring to a boil with 2 c water
Cover, reduce heat to low, until done, about 20 min.
In a blender, blend until smooth ( less than 1 minute)
1/2 c cilanto leaves
1 tbsp fresh ginger root
2 tbsp sesame oil
1/2- 1 tsp honey
1 tbsp water
Put the cilantro dressing in a large skillet over medium heat, add
1/2 c grated carrot
1 c. greens or spinach
1/2 c fresh beans
Stir until the vegetables are tender. Stir in quinoa. add a small amount of salt to taste.

serves 4
-kapha, - pitta, 0 vata,

Fenugreek Sprouts

1 c fenugreek sprouts ( rinse well)
Warm in skillet over low heat
1-2 tsps. ghee
1/4 tsp. black mustard seeds
when the mustard seeds pop, add sproutsand stir until they begin to wilt. Serve.
- kapha, ++ pitta, - vata
inforamtion on fenugreek under "inforamtion on foods and spices"
serves 2
-vata,++ pitta,- kapha

Thai Stir Fry

Cook basmati rice.
as it is cooking, wash and chop

1/2 pound asparagus, into 1-inch pieces
1 c chinesse cabbage, thin sliced
1 med bunch of spinach, washed and chopped
1 c fresh cilantro
1/2 c cucumber, peeled amd julienne sliced
3 tbsp fresh ginger, peeled and thinely cliced
2 cloves garlic, minced
 In a skillet warm
2 tbsp sesame oil
When heated add garlic and ginger. Stir for 1 minute.
Add asparagus, chinese cabbage and spinach until it begins to wilt
Por in 3/4 c cocnut milk
stir weel.When ths pincah is cooked, take off the heat and stir in cilantro and cucumbers. Serve over hot rice.
Serves 3-4
-kapha,o pitta, - vata, sattva

Ama Reducing dal

Sprout mung beans ( 3 days)

2-3 c sprouted mung beans
3-4 c water
cook beans and water in a saucepan until soft. Blend the beans and liquid in a blender. Se aside.
In a pot, heat
1 1/2 tbsp. ghee or olive oil.
Add:
1-2 inch of fresh ginger, peeled and grated
1-3 cloves of garlic
1/2- 1 tsp cumin seeds
1 tsp coriander seeds
1/2- 1 tsp, turmeric
1/2 tsp black pepper
2-3 bay leaves
1/8 tsp. fennel seeds, hing, cinnamon and cardomon
toss until aromatic.

Add 2-3 cups chopped vegetables ( brocolli, carrots, greens, sprouts, green beans or asparagus )
Toss until coated, about 2 minutes.
Add 4-5 c. water.
Bring to a boil, then reduce heat and add  mung beans. Bring to a boil again and then reduce heat and let soup simmer for 5 minutes. Add more water  if a thinner consistency is desired.
add: 1/2 tsp salt to taste.
Serves 5-6
_ vata, - pitta - kapha ( omit garlec to - pitta

Bitter Melon Subji
subji means vegetable dish
4 c bitter melon, cut into bite size pieces
In a shallow pan heat
3 tbsp safflower oil
add
1 tsp cumin seeds
1 pich hing or 1 garlic clove
1 tsp black mustard seeds
Until seeds pop
Put in  melon and
1 small hanful of cilantro,1/12 inch offresh garlic
1 small green chili1/2 lime , quartered
1/4 tsp turmeric 
1/2 tsp salt
Mix can coat melons. cover and turn heat to low. cok for about 25 minutes.

Seasoned Barley
1 cup dry barley
6 cups water
1/2 tsp sea salt
1 onion, chopped
1/2 stick seaweed
1 tsp. dry sage
black pepper and ghee to taste.

Place all ingredients except sage, black pepper and ghee in a medium pot and bring to a boil. cover and lower heat to med-low. cook until tender, about 50 minutes. ass sage, black peper and 1 tsp ghee, simmer for another 5 minutes.

serve 4-5

especially good for unlcerative, mucus or nervous colitis.
Variation: instead of sage use 1/2 tsp. thyme, 1/2 tsp oregano, 1/2 tsp savory and 1/8 tsp black pepper. this is good for enhancing digestion in the stomach.


serves 4
- vata, - pitta, - kapha,
This dish is good for diabetes, anemina, liver cleanser and bllod cleanser.

Kapha Spices:
Ajwan,allspice,anise,Hing,,Basil,BayLeaf,Black Pepper,Caraway,Cayenne,cloves,coriander, Dill, Dry ginger,Mace, Horse radish,mustard seeds,nutmeg, orange peel, oregano, tumeric, thyme, wintergreen,,rosemary, saffron.pippali