Day 4: Eating for your Dosha

Vata Food Plan:

The following guidelines can be used for persons with vata mind-body constitutions in order to ensure balance and restore balance if necessary.

BEST VEGETABLES (cooked):

Asparagus, beets, carrots, cucumber, garlic, green beans, onions, sweet potatoes, radishes, and turnips.

VEGETABLES IN MODERATION (cooked)

Broccoli, Brussels sprouts, cabbage, cauliflower, celery, eggplant, leafy green vegetables, mushrooms, peas, peppers, potatoes, sprouts, tomatoes, zucchini

Avoid raw vegetables, in general.

BEST FRUITS (well-ripened):

Bananas, apricots, avocados, berries, cherries, coconut, fresh figs, grapefruit, lemons, grapes, mangoes, sweet melons, sour oranges, papaya, pineapple, peaches, plums, stewed fruits.

FRUITS IN MODERATION:

Cranberries, pears, pomegranates.

Avoid dried fruits, in general and all unripe fruit.

BEST GRAINS:

Oats (as cooked oatmeal cereal, not dry), cooked rice.

GRAINS IN MODERATION:

Wheat, barley, buckwheat, corn, dry oat, millet.

DAIRY:

All Dairy is acceptable.

BEST MEAT:

Chicken, seafood, turkey, in small quantity.

MEAT IN MODERATION:

Red meat.

BEST BEANS:

Chickpeas, mung beans, Pink lentils, Tofu (small amounts)

BEANS IN MODERATION:

Kidney beans, black beans, etc.

BEST OILS:

Sesame oil, Ghee and olive oil are especially good.

SWEETENERS:

All sweeteners are acceptable.

NUTS AND SEEDS:

All are acceptable in small amounts. Almonds are best.

HERBS & SPICES:

Avoid using spices in large quantities. Minimize or avoid all bitter and astringent herbs and spices such as coriander seed, fenugreek, parsley, and thyme. Saffron and turmeric should be used in moderation.

Kapha Food Plan:

The following guideline can be used for persons with kapha min-body, to ensure and maintain balance if necessary. Kapha influences the heavy, moist aspects of the body.

BEST VEGETABLES:

Asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, eggplant, garlic, leafy green vegetables, lettuce, mushrooms, okra, onions, peas peppers, potatoes, radishes, spinach, and sprouts.

VEGETABLES IN MODERATION:

Cucumbers, sweet potatoes, tomatoes, and zucchini.

BEST FRUITS:

Apples, apricots, berries, cherries, cranberries, papaya, pears, prunes, pomegranates, and grapefruit. Dried fruits in general are good for Kaphas, specifically apricots, figs, prunes, and raisins.

FRUITS IN MODERATION:

Dates, fresh figs, bananas, coconuts, and mangoes.

BEST GRAINS:

Barley, buckwheat, corn, millet, oats, rye, and basmati rice.

GRAINS IN MODERATION:

Rice and wheat.

Avoid hot cereals and steamed grains, in general, as they are too moist and heavy for Kaphas.

BEST DAIRY:

Warm skim milk, small amounts of whole milk, and eggs (not fried or cooked with butter), goat’s milk, soy milk, and camel milk.

DAIRY IN MODERATION:

Egg yolks

BEST MEATS:

Chicken, turkey (all in small amounts), and lean fish.

MEATS IN MODERATION:

Shrimp and red meat.

BEST BEANS:

All legumes are acceptable.

BEANS IN MODERATION:

Kidney beans and tofu.

BEST OILS:

Almond, sunflower, olive oil, and grapeseed oil (all in small quantities).

SWEETENERS:

All in very small quantities.

BEST NUTS & SEEDS:

Sunflower seeds, pumpkin seeds, and flax seeds.

HERBS & SPICES:

All are good, especially cumin, fenugreek, sesame, and ginger, which is especially good for improving digestion.

Pitta Food Plan:

these foods can be consumed for pitt mind-body constitutions, to maintain dosha balance, and to restore balance. Pitta influences digestion and metabolism, body temperature, and biological transformations.

BEST VEGETABLES:

Sweet and bitter vegetables, like asparagus, broccoli, Brussels sprouts, cabbage, radishes, cauliflower, celery, cucumber, green beans, green (sweet) peppers, leafy green vegetables, lettuce, mushrooms, okra, parsley, peas, potatoes, sprouts, squash, sweet potatoes, zucchini, carrot, and spinach.

VEGETABLES IN MODERATION:

Eggplant, onion, tomatoes, hot peppers, chilies, and beets.

BEST FRUITS:

Bananas, avocados, cherries, coconuts, figs, mangoes, melons, oranges, pears, pineapples, plums, prunes, and raisins.

FRUITS IN MODERATION:

Apricot, apples, berries, sour cherries, grapefruit, raw papaya, dark grapes, peaches, persimmon, and pineapples.

Note: Fruits should be sweet and ripe; avoid fruits that come to market sour or unripe. Also avoid green grapes, oranges, pineapple, and plum unless they are sweet and ripe.

FAVORABLE GRAINS:

Barley, oats, wheat, and white rice (preferably basmati).

GRAINS IN MODERATION:

Brown rice, corn, millet, and rye.

BEST DAIRY:

Butter, egg whites, ghee (clarified butter), milk, and fruit sorbets (not sour).

DAIRY IN MODERATION:

Cheese, sour yogurt, sour buttermilk, egg yolk, sour cream, and ice cream.

BEST MEATS:

Chicken, shrimp, turkey, and river fish (all in small amounts).

MEATS IN MODERATION:

Red meat and seafood in general.

BEST BEANS:

Chickpeas, mung beans, red lentils, tofu and other soybean products (not fermented).

BEANS IN MODERATION:

Black gram, black lentils, and Ar har Dal.

BEST OILS:

Olive, soy, sunflower, and grapeseed oil.

OILS IN MODERATION:

Almond, corn, safflower, sesame, and coconut oil.

BEST NUTS & SEEDS:

Coconut, pumpkin seeds, sunflower seeds, flaxseeds.

BEST SWEETENERS:

All are acceptable except honey and molasses.

HERBS AND SPICES:

Spices should generally be avoided as they are too heating. The following are OK for Pittas in small amounts: Cardamom, cilantro (green coriander), cinnamon, coriander seed, dill, fennel, mint, saffron, turmeric, cumin, and black pepper.

Blueberry Veggie Smoothie

By: kyrholistics

By: kyrholistics

Continuing with our interview with Kyra Ann (IG:kyrholistics) from last week, down below she shares where she gets her inspiration, favor Instagrammers and smoothie.

Where do you get recipe inspiration?

Definitely from Instagram. There are so many talented and intelligent women out there that have inspired me to be a better and healthier eater. Every day I gain inspiration from the creations of others and often will try their recipes or will spin off and make my own!

Favorite dish to make?

I love making a huge, thick, packed veggie smoothie. I enjoy putting so many micro nutrients into one meal and having it taste almost like dessert. It’s pure bliss.

Favorite self-care ritual?

I love taking a warm bath with essential oils diffusing and soft music playing. Then, after my bath I do some dry brushing, coconut oil on my skin, and relax with my Himalayan salt lamp on and a good book. I always feel so energized & ready for anything afterward.

Where do you go food shopping?

I have a creepy love for grocery shopping and find excuses to go at least twice a week. I usually just go to my local Smiths Marketplace (Kroger) because they are affordable and have tons of organic options. I buy supplements and anything I can’t find there at my local health food store Good Earth. My favorite is if I can find my produce at a local farmers market! Definitely loving that this summer.

Who is (are) your favorite Food Instagrammers that you follow?

One of the first foodies I started following on instagram was Blair, @balancewithb. I have learned so much from her and I still refer to her blog often for recipes. The other instagram & podcast that really helped me was Jesse and Marni from @theultimatehealthpodcast. I have so many beautiful friends I’ve met in the health world that I follow regularly know I don’t think I could even narrow them down!

What is a big food/health trend that you’re currently into?

Eating more of a grain free diet. It happens to be a trend but actually really works for my body because of my specific sensitivities.

Blueberry veggie smoothie

12-16 oz unsweetened almond milk

1 c frozen steamed cauliflower

4 frozen zucchini chunks (1 inch)

1/4 c frozen mashed sweet potato

1/2 c frozen spinach

1/2 frozen banana

1 c frozen blueberries

1 tbsp sunflower seed butter (or any nut butter)

1 tbsp ground flax seed

1 tbsp hemp hearts

dash cinnamon