Food doesn’t need to be complicated to be nourishing and delicious.

Here’s the formula:

  • Spices
  • Vegetables
  • Carbohydrate
  • Protein
  • Fat

Vegetarian, Vegan, Pescatarian or meat eater? Vata, Pitta or Kapha? The method is the same. We just add whatever suits us.


Here I’ve kept is simple. 1tsp Ground cumin and coriander seeds, 1/2 tsp turmeric powder. Salt and pepper. Freshly grated ginger and garlic.

Maybe make a spice blend in advance and store it in an airtight jar away from sunlight.

Kapha Spice Mix

  • 2tbs Coriander seeds
  • 2tbs cumin seeds
  • 1tbs mustard seeds
  • 1tbs ground ginger
  • 1tbs ground turmeric
  • 1tsp ground cloves
  • 1tsp ground black pepper or pippali
  • 1/4tsp chilli powde

Vata Spice Mix

  • 2tbs Fennel seeds
  • 2tbs Coriander seeds
  • 2tbd cumin seeds
  • 1tbs ground turmeric
  • 2tbs group ginger
  • 1tsp asafoetida (hing)
  • 2tsp rock sal

Pitta Spice Mix

  • 2tbs Coriander seeds
  • 1tbs fenugreek seeds
  • Seeds of 10 cardamon pods
  • 1/2tsp Saffron strands
  • 1tbs cinnamon powder
  • 2tbs Fennel seeds
  • 2tbs Cumin seeds


Here I’ve used coconut oil. Ghee is balancing for Pitta and Vata dosha. Olive oil or rapeseed oil for All the dosha.


What do you have in the fridge? Choose 2 vegetables. Here I’ve used courgette and kale. Doesn’t need much cooking and it’s what I had. Maybe a little forward planning and chop a few extra veg and store in the fridge in an airtight container.


Here I chose basmati rice. It was cooked by the time the veg was cooked. You could choose: flatbread, quinoa, buckwheat….if you’re short of time go with something that cooks relatively quickly.


I thought I might add some beans, but decided to flake a smoked mackerel fillet through the cooked vegetables when the were cooked. It was really delicious.


  • leftover cooked chicken or fish.
  • Tinned beans or lentils.
  • Flaked almonds.
  • Toasted sesame seeds.
  • Tofu
  • Or to keep it light, just go for the veggies

If you are adding tinned or cooked pulses add them with the liquid and cook through for about 5 minutes.

So here the very quick method:


My recipe today:

  • 1tsp Cumin seeds – ground
  • 1tsp coriander seeds – ground
  • 1/2tsp turmeric powder
  • Salt and about 1/2tsp pepper
  • Grated garlic and ginger
  • tsp coconut oil
  • 1/3 tin coconut milk and the roughly the same quantity again of boiling water.
  • 1 courgette and a bunch of kale
  • 1 smoked mackerel fillet


Boil the kettle and put on some rice. I usually just add double the quantity of boiling water to rice. 1 stir, put the lid on and let it cook. It works every time for me.




Heat oil in a pan. Add dry spices and fry for a few minutes. Add ginger and garlic. Fry add a splash of boiling water so that the spices don’t burn.


Add chopped vegetables. Fry for 5 mins. Here I added 1/3 tin of coconut milk (store the rest in a jar in the fridge) and maybe the same again of boiling wat






Add beans, pulses, chicken, fish or whatever protein you are adding. Cook for a further 5 mins.