Summer, with its dynamic and hot energy, requires a suitable diet to maintain the balance of the doshas.
Ayurveda, an ancient Indian healing science, offers recipes that honor the principles of this holistic philosophy.
Discover 15 delicious Ayurvedic recipes to energize your summer while maintaining the harmony of the doshas.
Refreshing Drinks
1. Mint and Mango Lassi
Mix natural yogurt, fresh mango, mint leaves and a pinch of cardamom.
2. Mint and Coconut Lassi
Ingredients :
- 1 cup of natural yogurt
- Handful of fresh mint leaves
- 1/2 cup coconut milk
- Honey (optional)
Instructions: Mix all the ingredients in a blender to make a refreshing lassi. Mint soothes Pitta, and coconut calms Vata.
3. Watermelon Juice with Rose
Mix watermelon with rose water, lemon juice and a pinch of salt.
4. Tropical Smoothie
Ingredients :
- Fresh pineapple
- Banana
- Coconut milk
- Lime juice
Instructions: Blend ingredients in blender until smooth. This energy smoothie is beneficial for Vata and Pitta.
5. Refreshing Gazpacho
Ingredients :
- Very ripe tomatoes
- Cucumber
- Red bell pepper
- Garlic and onion
Instructions: Mix all the ingredients to obtain a cold soup. This gazpacho is perfect for soothing Pitta.
6. Green Detox Smoothie
Ingredients :
- Fresh spinach
- Pineapple
- Cucumber
- Lemon juice
Instructions: Mix all the ingredients in a blender. This detoxifying smoothie is beneficial for Vata.
Main dishes
1. Quinoa Salad with Mint and Citrus
Mix cooked quinoa with citrus segments, mint leaves and pomegranate seeds.
2. Summer Vegetable Curry
Prepare a light curry with seasonal vegetables, fresh ginger and coconut milk.
3. Lentil Salad with Cucumber and Coriander
Combine cooked lentils, diced cucumber, fresh cilantro and a light vinaigrette.
4. Grilled Tofu with Herbs
Marinate the tofu in a mixture of fresh herbs like basil and thyme, then grill it.
5. Watermelon and Feta Salad
Ingredients :
- Watermelon cubes
- Feta pieces
- Chopped fresh mint
- Sliced black olives
Instructions: Combine ingredients in a large bowl. This balanced salad is ideal for refreshing Pitta.
6. Fish Curry with Coconut Milk
Ingredients :
- Fish fillets
- Coconut milk
- Yellow curry paste
- Vegetables (zucchini, peppers)
Instructions: Cook the fish and vegetables in the coconut milk with the curry paste. This light curry balances Vata and Pitta.
7. Quinoa Salad with Grilled Vegetables
Ingredients :
- Cooked quinoa
- Grilled vegetables (eggplant, zucchini, tomatoes)
- Crumbled feta
- Olive oil dressing
Instructions: Mix all ingredients in a large bowl. This balanced salad is perfect for energizing Vata.
8. Lime Marinated Chicken Skewers
Ingredients :
- Chicken pieces
- Lime, coriander and cumin marinade
- Chopped peppers and onions
Instructions: Marinate the chicken and vegetables, then place them on skewers. These spicy skewers are beneficial for Kapha.
9. Buckwheat Pasta with Summer Vegetables
Ingredients :
- Cooked buckwheat pasta
- Summer vegetables (zucchini, tomatoes, basil)
- Pine nuts
Instructions: Sauté the vegetables in a pan, then toss with the pasta. This light dish balances Pitta.
10. Lentil Curry with Spinach
Ingredients :
- Cooked lentils
- Chopped spinach leaves
- Crushed tomatoes
- Ayurvedic spice blend
Instructions: Cook the lentils with the spinach, tomatoes and spices. This nutritious curry balances Vata and Pitta.
11. Buddha Bowl with Green Beans and Quinoa
Ingredients :
- Cooked quinoa
- Cooked green beans
- Sliced avocado
- Pomegranate seeds
Instructions: Mix all ingredients in a bowl. This healthy bowl is beneficial for Kapha.
12. Tandoori Chicken with Fresh Herbs
Ingredients :
- Chicken pieces
- Tandoori marinade: yogurt, fresh coriander, mint, cumin
Instructions: Marinate the chicken in the sauce and grill it
Accompaniments
1. Coconut and Mango Chutney
Blend coconut, mango, green chili and ginger for a fresh chutney.
2. Raita with Mint and Cucumber
Mix yogurt with grated cucumber, mint leaves and a hint of cumin.
Desserts
1. Lime and Basil Sorbet
Prepare a sorbet by mixing lime juice with fresh basil and a little sugar.
2. Fruit Salad with Chaat Masala
Pair seasonal fruits with a sprinkle of chaat masala for a spicy touch.
3. Mango and Turmeric Ice Cream
Mix mango pulp with a pinch of turmeric for an Ayurvedic ice cream.
4. Summer Fruit Salad with Sweet Spices
Ingredients :
- Diced strawberries, mangoes and kiwis
- Ground cinnamon and cardamom
- Lemon juice
Instructions: Mix the fruit with the spices and lemon juice. This sweet salad is balanced for all doshas.
In case
1. Roasted Fennel Seeds
Toast some fennel seeds and add a pinch of salt for a digestive snack.
2. Turmeric Sweet Potato Chips
Thinly slice sweet potatoes, sprinkle with turmeric and bake them.
Infusions and Herbal Teas
1. Rose and Cardamom Infusion
Infuse dried rose petals with cardamom seeds for a fragrant drink.
2. Ginger and Mint Herbal Tea
Infuse fresh ginger and mint leaves for a revitalizing herbal tea.
3. Hibiscus Flower Herbal Tea
Ingredients :
- Dried hibiscus flowers
- Fresh ginger slices
- Honey (optional)
Instructions: Steep the hibiscus flowers and ginger in hot water. Add honey to sweeten. This floral drink is soothing for Pitta.
4. Infusion of Coriander and Lemon Fruits
Infuse coriander seeds, lemon and honey in cold water.
5. Ayurvedic Tea with Cucumber and Mint
Brew green tea with cucumber slices, mint leaves and a little honey.
6. Fennel and Mint Infusion
Ingredients :
- Fennel seeds
- Fresh mint leaves
- Honey (optional)
Instructions: Steep fennel seeds and mint in hot water. Add honey to sweeten. This digestive drink is soothing for Pitta.
Others
1. Coconut Oil and Aloe Vera for the Skin
Mix coconut oil with aloe vera gel for a moisturizing after-sun lotion.
2. Epsom Salt and Lavender Bath
Add Epsom salt and lavender flowers to your bath to promote relaxation.
3. Sunset Yoga Practice
Incorporate a calming yoga session at sunset to balance the body and mind.
Summer can be a demanding time for the body and mind, with intense heat and summer activities can lead to dehydration and energy imbalance.
By incorporating refreshing Ayurvedic recipes into your diet, you can help maintain this vital balance.
These recipes, rich in natural ingredients and beneficial spices, are designed to soothe the Pitta dosha, often exacerbated by summer heat.
Refreshing drinks like mango lassi and mint tea, crisp salads with cucumber and coriander, and light desserts like cardamom kheer, are not only delicious but also nourishing.
They help refresh the body, hydrate the skin, and maintain healthy digestion.
By following these Ayurvedic principles, you can not only enjoy balanced meals but also harmonize your energy, thereby improving your overall well-being during the hot months.
Adopt these recipes and let Ayurveda guide your summer cooking for a more serene and revitalizing season.
Want to go a bit further ? Discover here our refreshing ayurvedic summer routine !
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