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.

Spices:

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

Fat:

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

Vegetables:

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.

Carbohydrate:

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.

Protein:

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.

Option:

  • 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:

Start:             

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.

 

Ready!!

 

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