Golden milk, or Haldi Doodh, is a traditional Ayurvedic drink renowned for its anti-inflammatory and immune-boosting properties. Turmeric, the star ingredient, is revered for its powerful ability to balance all three doshas (Vata, Pitta, Kapha) and support the body’s natural healing process.

Ingredients:

• 1 cup milk (or plant-based milk)
• 1 teaspoon turmeric powder
• 1/2 teaspoon cinnamon
• 1/4 teaspoon ginger powder
• A pinch of black pepper (to enhance turmeric absorption)
• 1 teaspoon honey (optional)

Instructions:
1. Warm the milk in a small pot over low heat.
2. Add turmeric, cinnamon, ginger, and black pepper, and stir well to combine.
3. Allow the mixture to simmer gently for a few minutes, releasing the flavors.
4. Pour the golden milk into a cup and add honey if desired. Sip slowly and enjoy.

Expert Tip: This soothing drink is best consumed in the evening as it promotes calmness, supports digestion, and helps prepare the body for restful sleep.

Kitchari is a cornerstone of Ayurvedic cuisine, known for its cleansing and detoxifying properties. This simple dish, made from mung dal and rice, is often used during Ayurvedic cleanses to reset digestion and restore balance to the body. Mung dal is considered tridoshic, meaning it is suitable for all constitutions.

Ingredients:

• 1/2 cup mung dal (split mung beans)
• 1/2 cup basmati rice
• 1 teaspoon ghee (clarified butter)
• 1 teaspoon cumin seeds
• 1 teaspoon coriander seeds
• 1/2 teaspoon turmeric
• 4 cups water
• Salt to taste

Instructions:
1. Rinse the mung dal and rice thoroughly under running water to remove excess starch.
2. Heat the ghee in a large pot over medium heat and add the cumin and coriander seeds. Stir until fragrant.
3. Add the rinsed mung dal and rice, stirring well to coat with the ghee and spices.
4. Pour in the water and bring the mixture to a boil.
5. Reduce the heat and let the kitchari simmer for 20-30 minutes until soft and creamy.
6. Season with salt to taste and serve warm.

Expert Tip: For those with digestive issues, kitchari is a gentle, nourishing meal that supports gut health and is easy to digest. Add a pinch of asafoetida (hing) during cooking to further aid digestion.

This simple vegetable stir-fry offers a quick and nutrient-rich option that can be tailored to seasonal vegetables, ensuring that the body receives the freshest, most appropriate nutrients for the current climate. Ayurveda teaches that seasonal eating helps maintain balance with nature.

Ingredients:

• 1 cup broccoli florets
• 1 cup carrots, sliced
• 1 cup zucchini, diced
• 1 teaspoon ghee
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon mustard seeds
• 1 teaspoon turmeric powder
• Salt and pepper to taste

Instructions:
1. Heat the ghee in a pan over medium heat and add the cumin and mustard seeds. Let them sizzle until the mustard seeds begin to pop.
2. Add the vegetables and turmeric powder, stirring well to coat evenly.
3. Stir-fry the vegetables until tender yet crisp, ensuring they retain their nutrients.
4. Season with salt and pepper, and serve immediately.

Expert Tip: According to Ayurveda, lightly cooked vegetables are easier to digest than raw ones, especially during colder months. Adjust the spices to suit your dosha, adding more cumin for Vata, or more turmeric for Kapha.