Preparing Your Winter Pantry

By and large, the most popular question I get is, “how do I eat Ayurvedically?” And while I love this question as it supports the foundational principles of Ayurveda and modern science, which remind us that our gut health is critical for overall health and well-being, it can be more complex that a singular list of foods. Technically, we eat for our dosha. Dosha being the state of imbalance in the body. And this is unique to each individual. That said, when we eat seasonally we are more likely to remain in balance than if we do not. And therefore, the “general” response to Ayurvedic eating is really about eating with the seasons. As we sink into winter, I’ve provided a list of the best foods for ideal gut health. Keep in mind, our gut has a direct impact on all of the functions of the body, including the mind.

Ayurveda teaches us that it is our food and our ability to digest it properly that makes up our being. Yes, that’s right - we are more than what we eat. We are, technically, what we digest. And since the micro-biome changes with the season, seasonal eating is the best way to ensure a healthy metabolism. What I’m saying here is that the bugs that live in our gut and populate our digestive enzymes actually change with the seasons. This means that our ability to digest certain foods changes throughout the year. I love to tell this to people who are, for example, avoiding nightshades. It’s not that we can’t have tomatoes - its just that our gut handles them better 1) at certain times of year (THIS IS THAT TIME), 2) depending on how they’re cooked and, 3) depending on the state of health in the gut.

When working with my clients on gut health, we definitely eliminate some foods for a certain period of time. But, once the gut has healed and we repair some of the damages, we can often re-incorporate foods that were previously avoided. A big round of applause for those who were afraid of the effects of dairy and who now start their day with a delicious Ayurvedic Buttermilk. It’s worth celebrating, for sure!

Let’s start with some guidelines for cooking this Winter:

• All vegetables should be cooked with a healthy oil and warming spices.

• Favor the sweet, sour and salty tastes. Avoid dry and cold (sorry-time to lay aside the salads, cold smoothies, and crackers and chips!)

• Think heavy, oily or moist and warm/hot (stews, soups, steamed vegetables, fats and proteins).

• Dairy is good - but should be taken at room or warm temps!

• Coffee and caffeine can be taken more safely than at other times of year, but still, in moderation.

Choose from these foods:

BEVERAGES: warm herbal teas (cardamom, chamomile, cinnamon, cloves, ginger, orange) and coffee( in serious moderation!). Be sure to still get plenty of water (teas alone can be somewhat drying for the body!) I suggest 1 glass of plain room temp or warm water for every glass of tea.

GRAINS: Most grains are good this time of year, particularly when they are warm and oiled. Some grains that are considered super-foods in winter are amaranth, oats, quinoa, brown rice and high-quality wheat. One of my favorite tips to make sure I get plenty of grains this time of year is to keep a small rice cooker going with some type of grain at all times. As soon as one is gone, quickly cook another so that you always have a grain available with your meal.

LEGUMES: Try split yellow mung beans! These offer a great boost of protein and are incredible warming. Soak them overnight for easiest digestion. Consider adding a small mung bean soup to your daily lunch menu. The occasional tofu dish is also a great option.

DAIRY: All dairy is good, particularly when at room temp or hotter. Buttermilk, soft cheese, cottage cheese, cream, ghee, kefir, sour cream and yogurt. An Ayurvedic Takra is a great boost for your digestion and highly recommended at your lunchtime meal.

NUTS & SEEDS: Almonds, brazil nuts, cashews, flax, macadamia, raw peanuts, pecans, pinions, pistachios, and walnuts are SUPER FOODS. Add chopped nuts to stews and soups for some extra crunch and protein! Consider soaking nuts before consuming if you find they’re a little harder to digest than other foods.

SPICES: We all know that spices are one of natures best medicines and support digestion so well. Sipping a warm chai (click here for a delicious winter chai recipe) or adding spices to your dishes really improves digestion and keeps your gut safe by igniting your digestive fire well. Most spices and herbs are great this time of year. Anise, asafoetida, basil, bay leaf, black pepper, cardamom, cayenne, cinnamon, clove, coriander, cumin, dill, fennel, fenugreek, garlic, ginger, horseradish, marjoram, mustard, nutmeg, oregano, peppermint, poppy seed, rosemary, saffron, sage, spearmint, thyme and turmeric.

MEAT & FISH: If you are a consumer of meat, this is a nice way to get some protein. However, be sure not to over do it (the meat or the protein!) Beef, chicken, crab, eggs, fish, lamb, lobster, pork, shrimp, turkey and venison are all great. Be gentle with your gut, thought, and never eat 2 major proteins in one meal.

OIL: We love oil this time of year! The most healthy for the heart, gut (and soul!) are almond, avocado, coconut, flax, olive, peanut, safflower, sesame and sunflower. Be sure to check ideal cooking and heating temps to help your system digest oils well and change things up. Oils are like the Three Little Bears - not too much, not too little…..just right!

FRUITS: Be sure to keep your fruits warm (or at least room temp) during the winter. And, for ideal digestion and to avoid bloating and gas, eat fruits away from other foods. They are great for those afternoon snacks. And yes, cooked fruit is delicious. Apples, bananas, blueberries, cherries, coconut, cranberries, dates, figs, grapefruit, grapes, guava, lemon, lime, mango, nectarine, oranges, papaya, peaches, pears, persimmons, pineapple, plum, strawberries and tangerines. A baked crisp with applesauce as sweetener is so, so yummy and satisfying this time of year.

VEGETABLES: Be sure to cook veggies this time of year. Those gut bugs need a little extra support and healthy oils and cooked veggies are the ideal way to go! Artichoke hearts, avocadoes, beets, brussels sprouts, carrots, chilies, corn, fennel, eggplant, garlic, ginger, hot pepper, leeks, onions, okra, parsley, mashed potatoes, pumpkins, seeweed, squash (acorn and winter are in season so stick with those ones!), sweet potatoes, tomatoes and turnips.

Enjoy a delightful Ayurvedic Takra with warming spices this winter (recipe below)!

WINTER TAKRA

Ingredients:

1/3 cup plain, high probiotic yogurt

2/3 cup warm water

A pinch of each: cardamom, cinnamon, ginger and nutmeg

Instructions:

Add all ingredients to a blender or shaker bottle and blend well.

Enjoy with your largest meal of the day, between 10am and 2pm, or as a snack.