Ayurvedic Cooking
The Principles of Ayurvedic Cooking:
The intention behind Ayurvedic cooking is to make food that is flavorful, satisfying, and energizing. This can be a challenge! Our bodies need proteins, fats, and carbohydrates to function efficiently. Ayurvedic cooking achieves this by integrating seasonal, fresh foods and cooking with spices to promote good digestion. We also have to navigate the more subtle properties of foods in order to prevent food cravings and overeating. In Ayurveda, we do this through cooking with the 6 tastes - sweet, sour, salty, bitter, pungent, and astringent. Some of the tastes will be from the foods we prepare, and some of the tastes will be from the spices, herbs and condiments we add to the food. The end result will be delicious meals that are nutritious and digestible.
Seasonal Cooking
Eating seasonal foods is important because these foods contain necessary microbes to help us digest foods of the particular season. Microbes in our gut help us digest our food and help us avoid digestive discomfort. The microbes come from the soil that nourishes the vegetables and fruits. When we eat out of season, we cause an imbalance to our system, and the result can be indigestion, gas and bloating.
For example, in spring, we get certain microbes that help us digest an array of leafy greens. In summer, we get microbes suited to digest a large selection of fruits. We are linked to the rhythms of nature, so it seems only natural to change in accordance to the seasons: cooling foods in summer and warming foods in winter.
In addition, eating seasonally supports our immune system. For example, citrus is harvested in winter, when we need additional vitamin C to support our immunity and keep us from getting sick.
Cooking with Spices
Cooking with spices brings out food’s flavor, impacts how well we digest our food, kindles our digestive fire, and produces a satisfying meal by incorporating all 6 tastes. Spices also promote good health in the body by balancing the doshas - Vata, Pitta, and Kapha. Lastly, spices support the body’s timely elimination process, balance hormones, and aid in the maintenance of our metabolic rate.
Spices and spice blends can be used medicinally as well as for cooking. When cooking, spices are best when added to some fat, such as ghee or olive oil; the heat activates the spice’s healing properties. Spices can also promote heating or cooling energetics, so when combining spices be mindful of the overall effect. For example, chilis and ginger can generate a lot of heat within the body. To temper this effect, they can be combined with a cooling spice, such as coriander or cardamom,
Spice Up Your Life
Seeds vs. powders: Add seeds in the beginning of cooking and add powders at the end of cooking (*turmeric is an exception, it’s best to add it in the beginning)
Freshness: Spices have delicate oils that evaporate very quickly. So, for best flavor and potency, freshly grind spices.
Digestion: Spices can help with digesting proteins, fats, carbohydrates. By adding spices, your food is easier to breakdown.
Spices for protein digestion: cumin, black cardamom, ginger, asoefistida, black pepper
Spices for fat digestion: fenugreek, turmeric, cumin, and ginger
Spices for carbohydrate digestion: cinnamon, ginger, cloves, cardamom
Essential Spices (for daily use):
Turmeric
Fennel
Cumin
Coriander
Black pepper
Cinnamon
Ginger
The Six Tastes
The 6 tastes are essential to feeling satisfied after we eat. When we eat foods that are sweet, salty, sour, salty, bitter, pungent and astringent, our bodies register that melange with complete satisfaction, which promotes good health and prevents food cravings and overeating. Each meal doesn’t necessarily need have to have all 6 tastes, but you will want to have all 6 tastes daily.
SWEET - the most nourishing taste, provides our bodies with strength and energy. The sweet taste encompasses far more than just sugar; all proteins, fats, and carbs fall into this category.
Examples include: meats, oils, nuts, grains (such as wheat, oats, or rice), starchy vegetables (such as pumpkin and squash)
SOUR - increases your appetite, improves absorption of nutrients, aids in digestion and cuts through the heaviness (denser, hard to digest foods) of a meal. Try adding a squeeze of lemon or lime to your next meal.
Examples include: lemon, lime, vinegars, and fermented foods (such as pickles, yogurt, or cheese)
SALT - aids in the digestion of food, enhances flavor, and helps our bodies cleanse. Just a note: too much salt can lead to high blood pressure and have a negative impact on our skin. Moderation is always the goal. Use sparingly!
Examples include: sea salt, olives, sea vegetables, tamari, and soy sauce
BITTER - naturally detoxifies, helps remove waste and toxic material from the body; the bitter taste is especially impactful for the liver, which is our main detoxing organ. Try adding a side salad or a plate of sautéed greens to your meal.
Examples include: leafy greens (such as parsley, cilantro, arugula, and lettuces), kale, turmeric, licorice, and eggplant
PUNGENT - cleanses the body, enhances blood circulation, and stimulates the metabolic process. Caution: do not overdue the pungent taste which can lead to digestive problems, such as too much of acidity.
Examples include: garlic, onions, ginger, chilis, cloves, cinnamon, cumin, thyme, and turmeric
ASTRINGENT - tonifying, helps bring our bodies into balance by absorbing excess moisture. The astringent taste is best recognized by the quality of dryness in the mouth. Spices and herbs really help with incorporating astringency.
Examples include: tannins from teas, green tea, cranberries, unripe fruits, pomegranates, most berries, basil, rosemary, and nutmeg
Note: Some foods can have more than one taste! For example, turmeric is astringent, bitter and pungent
The 6 Tastes in Action
A grain bowl with the following ingredients is a great example of a meal that contains all 6 tastes:
Grains, such as rice or quiona = sweet
Sautéed greens, such as kale = bitter
Roasted carrots = sweet and astringent
Dressing made with lemon juice, olive oil, salt and black pepper = sour, sweet, salt, and pungent
Real change, enduring change, happens one step at a time.
Ruth Bader Ginsburg