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As the leaves change and the air becomes crisp, it’s the perfect time to nourish your body core principles of Ayurveda. As we’ve previously covered, this ancient Indian system of medicine emphasizes balancing the three doshas—Vata, Pitta, and Kapha—to promote optimal health and well-being.
Fall is considered a Vata season, characterized by dryness, coldness, and lightness. To balance Vata, we need to incorporate grounding, warming, and moistening qualities into our meals. This can be achieved by focusing on cooked foods, incorporating healthy fats, and using spices like cumin, coriander, and ginger.
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Here are some beginner-friendly Ayurvedic meal ideas to incorporate into your fall routine:
Fall Ayurvedic Meal Planning Tips
- Prioritize cooked foods: Opt for soups, stews, and roasted vegetables to counteract the dryness of the season.
- Incorporate healthy fats: Include ghee, olive oil, and avocado to nourish the tissues and balance Vata.
- Use warming spices: Spices like ginger, cinnamon, and black pepper can help stimulate digestion and boost circulation.
- Choose seasonal produce: Enjoy fruits and vegetables like apples, pears, squash, and root vegetables to support your body’s natural rhythm.
Easy Ayurvedic Recipes for Fall
1. Pumpkin Soup with Coconut Milk
Ingredients: 1 small pumpkin or butternut squash, 1 onion, 1 clove garlic, 1 inch piece ginger, 1 can coconut milk, vegetable broth, salt, and pepper.
Instructions: Roast the pumpkin or squash, onion, garlic, and ginger until tender. Blend with coconut milk, vegetable broth, and seasonings. Serve warm.
2. Turmeric Golden Milk
Ingredients: 1 cup milk (almond, oat, or cow’s milk), 1 teaspoon turmeric powder, 1/4 teaspoon ground ginger, 1/4 teaspoon cinnamon, 1/4 teaspoon cardamom, and honey to taste.
Instructions: Heat the milk in a saucepan. Add turmeric, ginger, cinnamon, and cardamom. Simmer for a few minutes. Strain and sweeten with honey.
3. Quinoa Stuffed Acorn Squash
Ingredients: 1 acorn squash, 1 cup cooked quinoa, 1/2 cup chopped spinach, 1/4 cup chopped mushrooms, 1/4 cup grated Parmesan cheese, salt, and pepper.
Instructions: Cut the squash in half and scoop out the seeds. Cook the quinoa and mix with spinach, mushrooms, and cheese. Stuff the squash halves and bake until tender.
4. Sweet Potato and Lentil Curry
Ingredients: 2 sweet potatoes, 1 cup red lentils, 1 onion, 1 clove garlic, 1 inch piece ginger, 1 can coconut milk, curry powder, cumin, coriander, salt, and pepper.
Instructions: Chop the sweet potatoes and cook the lentils. Sauté onion, garlic, and ginger. Add coconut milk, curry powder, cumin, coriander, and seasonings. Combine with sweet potatoes and lentils. Simmer until thickened.
5. Apple and Cinnamon Oatmeal
Ingredients: 1/4 cup oats, 1 apple, 1/2 cup milk, cinnamon, and honey to taste.
Instructions: Cook the oats in milk. Add chopped apple and cinnamon. Sweeten with honey.
Meal Planning Tips
- Stock your pantry: Keep essential Ayurvedic ingredients on hand, such as rice, lentils, ghee, coconut oil, and spices.
- Plan ahead: Spend some time each week planning your meals to ensure you have the necessary ingredients and avoid last-minute unhealthy choices.
- Incorporate seasonal produce: Enjoy the bounty of fall by incorporating seasonal vegetables and fruits into your meals.
- Listen to your body: Pay attention to how your body feels after eating different foods. If you experience discomfort or digestive issues, adjust your diet accordingly.
Balancing the Doshas for Optimal Health
Don’t forget that Ayurveda is a personalized approach to health. What works for one person may not work for another. It’s essential to listen to your body and experiment with different foods to find what feels best. By incorporating Ayurvedic principles into your fall meals, you can support your overall well-being and enjoy the season to the fullest.
Steph R. Long is a Chopra-certified Ayurvedic health instructor, meditation instructor, and well-being coach. She’s also the founder of holistic wellness and coaching company SRL Well-Being and the former Deputy Director of Enterprise for Refinery29 Unbothered, where she oversaw health, wellness, and spirituality content.
MORE FROM STEPH R. LONG:
Autumn Ayurveda: Balance Your Doshas for a Harmonious Fall
Thinking About Hiring A Wellness Coach? Here’s What You Should Know
Who Can I Run To? The Strong Friend’s Guide to Self-Care
How Ayurveda Can Help You Elevate Your Wellness Routine
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