Ayurvedic menu: 7 healthy days
May 20, 2021
You are not just what you eat, but when, why, how and where. Your eating habits are only part of the equation, you are the result of your thoughts, emotions and daily experiences. In this post you will find the main recipes of the 7-day Ayurvedic menu that we propose in this second week of the challenge.
Table 1- Purifying Vegetables
Cauliflower, pumpkin, broccoli, Brussels sprouts, carrots, artichokes, asparagus, onions, mushrooms, celery, peas, fennel, radishes, watercress.
Superfood Smoothie (serves one)
- 2/3 of a cup of almond or rice milk
- 2/3 of a cup of water 2 teaspoons protein shake
- 1 tablespoon of sunflower seeds and a handful of blueberries or blackberries
- A pinch of cinnamon or cardamom.
Mix all ingredients in a blender. You can make variations with different types of milk and fruit or flavours of protein and seeds.
Khichadi for lunch
- ¼ cup basmati rice
- ½ cup of mung beans
- 2 ½ cups of water
- 2 tablespoons olive oil
- 1 ½ tablespoons curry powder Salt to taste
- 3-4 sprigs of fresh coriander finely chopped
- 1 cup chopped cleansing vegetables
- 1 tablespoon of sunflower seeds
- 2 tablespoons of chopped walnuts
Rinse the rice and beans. In a medium saucepan, bring the water, rice and beans to a boil. Reduce the heat to medium and continue cooking for 20 minutes. Add the extra virgin olive oil D.O., curry and salt while cooking. Stir well. At the end add the coriander, vegetables, nuts and seeds. Mix well and serve.
Khichadi for dinner
Repeat the midday khichadi, but replace the vegetables with a salad of lettuce, spinach, kale, arugula, and cilantro. You can also replace the rice with quinoa and leave out the nuts.
Grilled Vegetables with Miso Sauce
- ¼ peeled and seeded, diced pumpkin
- 1 sliced red onion
- 2 tablespoons sesame oil
- 1 large bok choy, separate the leaves
- 1 tablespoon miso sauce
- 1 crushed clove garlic
- ½ tablespoon of brown sugar
- ¼ cup of water
- 1 tablespoon of sesame oil
- ½ tablespoon of rice vinegar
- 2 chopped chives
- 1 tablespoon toasted sesame seeds
In a frying pan, sauté the pumpkin and half an onion with the oil. Cover and cook over medium heat for 10 minutes or until the pumpkin is tender and transfer to a plate.
Pass the onion slices in a skillet for 5 minutes, until crisp. To stop.
Put the bok choy (Chinese cabbage) in the pan, sauté for 4 minutes until soft and transfer to a plate. While you make the miso sauce, combine the miso paste with the crushed garlic, brown sugar and water in a small saucepan over medium heat, cook for two minutes or until the miso dissolves. Remove from the heat, add the oil and vinegar. Stir in the spring onions and sesame seeds. Serve the stir-fried vegetables, garnished with the miso sauce, or serve the sauce on the side.
Asparagus Soup (serves 4).
- 4 cups of finely chopped asparagus
- 2 cups chopped fresh celery
- 6 cups chicken or vegetable stock
- 6 tablespoons butter or ghee
- ¼ teaspoon ground black pepper
- ¼ teaspoon nutmeg
- ¼ cup rice flour
- 1 cup cream
Boil the asparagus and celery for 5 minutes in a large saucepan, then puree the asparagus and celery in a blender. Add broth from the pot to achieve the desired consistency. Add butter or ghee (clarified butter), pepper, nutmeg and cook for 20 minutes over medium heat. Add the cream and rice flour to thicken. Reduce heat to a simmer for 3 minutes. Serve warm.
Coconut and Cucumber Smoothie
- ½ small cucumber
- ½ cup organic coconut milk
- ½ cup organic rice milk
- 1 ½ cups chopped watercress
- 1 tablespoon maple syrup
Extract the cucumber juice in a juice extractor. Put the cucumber juice in a blender and add the remaining ingredients. Mix well.
Yogurt with granola
- 1 cup plain low-fat yogurt
- ½ cup granola
- ½ cup fresh fruit
In a tall glass layer half cup yogurt, ¼ cup granola and ¼ cup fruit, repeat layers.
Pumpkin Soup (serves 4)
- 1 large onion, chopped
- 2 tablespoons olive oil
- 3 cloves garlic
- 2 tablespoons grated fresh ginger
- 4 sliced carrots
- 1 ½ teaspoons curry powder
- ½ tablespoon cayenne pepper
- ½ tablespoon ground cinnamon
- ½ tablespoon ground nutmeg
- 4 cups chicken or vegetable stock
- 1 baked sweet potato with skin on
- 1 medium butternut squash, roasted and cut into chunks
- Greek yogurt for dressing
Sauté the onion with the oil, garlic, ginger and carrots in a large pot for 4 minutes, until the onion caramelises. Add the curry powder, cayenne, cinnamon, nutmeg and stock. Bring to a boil, then reduce heat to medium, cover and simmer for 15 minutes.
Peel and cut the sweet potato into small pieces. Add to the stock along with the pumpkin. Cook for 5 minutes. Blend the soup in a blender. Season to taste. Serve in bowls and garnish with plain Greek yoghurt.
Hot Quinoa Cereal with Spiced Milk (Serves 2)
- 1 cup water
- ½ cup quinoa
- 1 cup organic soy milk
- ¼ cup ginger powder
- pinch of cinnamon
- 2 tablespoons honey
Bring the water and quinoa to a boil in a small saucepan over high heat. Reduce the heat and stir frequently, until the quinoa is tender and the mixture thickens, about 20 minutes. Add more water if necessary.
When the quinoa is almost done, combine the soy milk, ginger, and cinnamon in a separate saucepan. Heat the mixture over low heat.
Separate the quinoa into two bowls. Top with the spiced soya milk and honey.
Kale and mandarin salad
- Add a handful of finely chopped kale
- 2 mandarin oranges in segments
- 1 grated carrot
- ¼ cup blueberries
- ½ cucumber, peeled and thinly sliced
- 1 medium tomato, diced
- 1 tablespoon toasted sunflower seeds
- 2 tablespoons shredded coconut
- Salt and 2 tablespoons oil.
Combine all ingredients, mix and serve.
This menu is suitable for all doshas . If you don't know your dosha, take the test here:
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