The Alchemy of Ayurveda:Food is More Than Medicine

What is Ayurveda?• Ayur = life Veda = knowledge / science

• A science developed over 7,000 years

• An open-ended, ongoing discipline expanding as we expand our knowledge base

• Based on core, well defined foundations

Ayurveda = Balance = HealthSama doṣaḥ samāgniś sama dhātu mala kiryāḥ prasannātmendriya manāḥ

svastha ityabhidhīyateSushruta Samhita, 15.38 (5th-6th Century BCE)

One who is established in Self, who has balanced doshas, balanced agni, properly formed dhātus, proper elimination of malas, well functioning bodily

processes, and whose mind, soul, and senses are full of bliss, is called a healthy person.

MIND ←↔→ BODY ←↔→ SOUL

Core Principles of Ayurveda (Abbreviated!)

Pañcamahābhūta(The Five Elements)

Element Realm Sensory Organs

Tanmātrās(Objects of the Senses)

Ākāsa Ether Spaces Ears Shabda (Sound)Vāyu Air Movement Skin Sparsha (Touch)Tejas/ Agni Fire Metabolism/Digestion Eyes Rūpa (Form)Āp / Jala Water Secretions Tongue Rasa (Taste)Pṛthvi Earth Solid Structures Nose Gandha (Odor/Smell)

20 Gunas / AttributesGuna Quality Opposite Guna Quality1. Guru Heavy Laghu Light2. Manda Slow Tikṣṇa Sharp/quick3. Śita Cold Uṣṇa Hot4. Snighdha Oily/unctuous Rūkṣa Dry5. Ślakṣṇa Slimy Khara Rough6. Sāndra Dense Drava Liquid7. Mṛdu Soft Kaṭhina Hard8. Sthira Stable Cala Mobile9. Sūkṣma Subtle Sthūla Gross10. Avila Cloudy Viśada Clear

There is NO ONE like YOU!We each have a unique constitution (doṣa).

Our unique constitution contains three basic life forces – when in perfect balance => health

• Vāta – movement• Pitta – digestion• Kapha – lubrication

The 3 DoṣaVāta

Ether & Air(Ākāśa & Vāyu)Dry – Rūkṣa

Light – Laghu Cold – Śita

Rough – Khara Subtle – Ṣukṣma

Mobile – Cala Clear – Viśada

PittaFire & Water(Tejas & Āp)Hot – Uṣṇa

Sharp – TikṣṇaLight – LaghuLiquid – Drava Mobile – Cala Oily – Snigdha

KaphaWater & Earth(Āp & Pṛthvi)Heavy – Guru

Slow/Dull – Manda Cold – Śita

Oily – SnighdaLiquid – Drava

Slimy – PicchilaDense – Sandra

Soft – MṛduStable – Sthira Hard – KaṭhinaGross – Sthūla

We are composed of 7 dhātus (tissues)Created in a specific order:

• Rasa – plasma, lymph• Rakta – blood cells• Māṃsa – muscle• Meda – fat• Asthi – bone• Majjā – nerves, bone marrow &

connective tissue• Śukra – reproductive

We are what we eat• What we eat impacts:

• The quality of our tissue development• The health of our body • The ability for our brain to think & reason• The ability for us to relate in a healthy way with

others• The ability to connect with our higher power

Not everything is good for everyone!

Because of our unique characteristics (doṣa) – each food impacts each of us differently

Sāmānya-Viśeṣa SiddhantaLike increases like. Opposite qualities (gunas) bring balance.

What about the food??Each item of food (including herbs & spices)

has unique qualities (gunas):

Rasa: TastesVīrya: Potency/Energy

Vipāka: Post-digestive effects

RasaRasa/Taste Bhūta/Element Vīrya/Energy Vipāka/Post Digest V P KMadhura Sweet Earth & Water Śita (Cool) Madhura – Sweet ↓ ↓ ↑Amla Sour Earth & Fire Uṣṇa (Hot) Amla – Sour ↓ ↑ ↑Lavaṇa Salty Water & Fire Uṣṇa (Hot) Madhura – Sweet ↓ ↑ ↑Kaṭu Pungent Fire & Air Uṣṇa (Hot) Kaṭu – Pungent ↑ ↑ ↓Tikṭa Bitter Ether & Air Śita (Cold) Kaṭu – Pungent ↑ ↓ ↓Kaṣāya Astringent Earth & Air Śita (Cold) Kaṭu – Pungent ↑ ↓ ↓

The Building Blocks Elements:

EtherAirFireWaterEarth Doṣa:

VātaPittaKapha

Rasa:Madhura—Sweet Amla—Sour Lavaṇa—Salty Tikṭa—BitterKaṭu—PungentKaṣāya—Astringent

Gunas:Heavy & LightSlow & Sharp-quickCold & HotOily & DrySlimy & RoughDense & LiquidSoft & HardStable & MobileSubtle & GrossCloudy & Clear

Vīrya – Potency/EnergyVipāka – Post-Digestive Effect

Like increases Like.

Opposites create Balance.

Balance = Health

Instant Pot

Kitcheri

Instant Pot KitcheriPrep: ½ cup Royal Red Rice Wash (3x) / reserve

½ cup Mung dal

Pre-Portion Seeds: ½ tsp Cumin seed½ tsp Mustard seed½ tsp Coriander seed½ tsp Sesame seed

Pre-Portion Mirepoix: ½ onion, yellow, peeled1 carrot, medium, peeled Medium diced1 celery stalk

Instant Pot KitcheriPrep – Continued:

2 cloves garlic – fresh, peeled – small dice2 bayleaf, whole or 6 curry leaves2 tomatoes, large, dice (peeling optional)1 ¼ cup vegetarian stock (more for saucier)1 can Rotel Diced tomato with green peppers½ jalapino (more for added heat, less for mild)½ each: yellow, red and orange peppers – julienned½ onion – julienned10 asparagus spears – cut in 1” lengths15 snow peas3 garlic cloves – fresh, peeled – sliced thin

Measured Spices1 tsp Coriander powder1 tsp Turmeric powder½ tsp Cumin powder½ tsp Paprika powder½ tsp Garam masala½ tsp Cinnamon½ tsp Chili powder¼ tsp Cayenne (optional)¼ tsp Cracked black long pepper1 tsp Himalayan saltPinch Hingu/Asafetida

Garnish:½ cup Cilantro leaves – roughly chopped1 each Lemon – rolled and cut in half for juicing

Instant Pot KitcheriProcess:

Set Instant Pot to sauté.Add 2 T – good oil: Ghee, Safflower, Sunflower, of Mustard – NO CoconutAdd seeds and listen for them to pop – approx. 30 seconds. Don’t burn!Add mirepoix (onion / carrot / celery) – cook 1 minuteAdd garlic, curry/bay leaves, tomato – cook 30 secondsAdd Vegetable stock – stir wellAdd Rice/Mung dahl – stir in Add all spices & herbs – stir inAdd Rotel & optional jalapeno

Instant Pot KitcheriCover: Set for 22 minutes on Manual SettingAfter 15 minutes have passed:

In Saute Pan add:1 T good oilJulianne of: onion

multi-color peppersasparagus snow peasgarlic slices

Reserve

Instant Pot KitcheriLet rice mixture set for 10 minutes before opening Instant Pot.Stir with forkPlace in serving bowls.

Garnish with: VegetablesChopped cilantroLemon juice

Serve immediately.

GheeClarified Butter

Rasa: Sweet (Madhura)Guna: Light (Laghu), Unctuous (Snigdha), Smooth (Ślakṣṇa)Vīrya: Cooling (Śita)Vipāka: Sweet (Madhura)Doṣic Effect: Tri-doṣic Balances Vāta, Pitta, Kapha

Too much can aggravate KaphaCulinary/Nutrition: Excellent for Sauté – 482° smoke-point

Stays shelf stable for extended periods

Royal Red RiceRakthasali

Rasa: Sweet (Madhura)Guna: Unctuous (Snigdha)Vīrya: Cooling (Śita)Vipāka: Sweet (Madhura) Doṣic Effect: Balances Vāta & Pitta Aggravates KaphaCulinary/Nutritional: Higher in antioxidants than other types of rice

2-3 times higher in Iron & Zinc

Mung dalMudga

Rasa: Sweet (Madhura), Astringent (Kaṣāya)Guna: Light (Laghu), Dry (Rūkṣa)Vīrya: Cooling (Śita)Vipāka: Sweet (Madhura) Doṣic Effect: Tri-doṣic. Balances Vāta, Pitta & KaphaCulinary/Nutritional: Soak overnight if not using pressure cooker/Instant Pot

Great source of plant-based protein

CardamonSūkṣmā Elā, Elattaria Cardamomum-Fructus

Rasa: Pungent (Kaṭu), Sweet (Madhura)Guna: Light (Laghu), Dry (Rūkṣha)Vīrya: Heating (Uṣṇa)Vipāka: Sweet (Madhura)Doṣic Effect: Pacifies Vāta, Pitta, Kapha

Too much can aggravate Pitta

CuminJīraka, Cuminum cyminum-Semen

Rasa: Pungent (Kaṭu)Guna: Light (Laghu), Dry (Rūkṣha)Vīrya: Hot (Uṣṇa)Vipāka: Pungent (Kaṭu) Doṣic Effect: Pacifies Vāta, Pitta, Kapha

Too much can aggravate Pitta

Mustard SeedSiddhārthaka, Brassica Nigra/juncea-Semen

Rasa: Pungent (Kaṭu), Tikṭa (Bitter)Guna: Light (Laghu), Dry (Rūkṣha), Tikṣṇa (Penetrating)Vīrya: Heating (Uṣṇa)Vipāka: Pungent (Kaṭu)Doṣic Effect: Pacifies Vāta, Kapha Increases Pitta

GarlicLaśuna, Allium sativum-Bulbus

Rasa: Bitter (Tikṭa), Astringent (Kaṣāya)Guna: Unctuous (Snigdha), Tikṣṇa (Sharp)Vīrya: Hot (Uṣṇa)Vipāka: Kaṭu (Pungent)Doṣic Effect: Pacifies Vāta, Pitta, Kapha Aggravates Pitta

GingerĀrdraka (fresh) / Śuṇṭhi (dry), Zingiber officinale-Rhizoma

Rasa: Pungent (Kaṭu), Bitter (Tikṭa)Guna: Light (Laghu), Unctuous (Snigdha)Vīrya: Cold (Śita)Vipāka: Pungent (Kaṭu)Doṣic Effect: Pacifies Vāta, Pitta, Kapha Increases Pitta

PepperMarīca, Piper nigrum-Fructus

Rasa: Pungent (Kaṭu)Guna: Light (Laghu), Sharp (Tikṣṇa)Vīrya: Hot (Uṣṇa)Vipāka: Pungent (Kaṭu)Doṣic Effect: Pacifies Vāta & Pitta

TurmericHaridrā, Curcuma longa-Rhizoma

Rasa: Pungent (Kaṭu), Sweet (Madhura), Astringent (Kāṣaya)Guna: Dry (Rūkṣha), Light (Laghu), Penetrating (Tikṣṇa)Vīrya: Hot (Uṣṇa)Vipāka: Sweet (Madhura)Doṣic Effect: Pacifies Vāta, Kapha Increases Pitta

Himalayan SaltSaindhava, Sodii chloridum

Rasa: Salty (Lavaṇa), Sweet (Madhura)Guna: Heavy (Guna), Wet (Drava), Tikṣṇa (Penetrating)Vīrya: Cooling (Śita) – regular salt is heatingVipāka: Sweet (Madhura)Doṣic Effect: Pacifies Vāta Increases Pitta, Kapha

Hingu / AsafetidaHiṅgu, Asafetida fetida

Rasa: Pungent (Kaṭu)Guna: Heating (Uṣṇa), Unctuous (Snigdha), Tikṣṇa (Penetrating)Vīrya: Heating (Uṣṇa)Vipāka: Pungent (Kaṭu)Doṣic Effect: Pacifies Vāta, Kapha Increases Pitta

Cilantro / CorianderDhanyāka, Coriandrum sativum-Follium

Rasa: Sweet (Madhura), Tikṭa (Bitter), Astringent (Kaṣāya)Guna: Light (Laghu), Unctuous (Snigdha)Vīrya: Cold (Śita) & Hot (Uṣṇa)Vipāka: Sweet (Madhura) & Pungent (Kaṭu)Doṣic Effect: Pacifies Vāta, Pitta, Kapha

Bay LeafTejpatta, Laurus nobilis / Cinnamomumtamala

Rasa: Pungent (Kaṭu), Sweet (Madhura)Guna: Light (Laghu), Sharp (Tikṣṇa), Slimy (Picchila)Vīrya: Hot (Uṣṇa)Vipāka: Pungent (Kaṭu)Doṣic Effect: Pacifies Vāta, Kapha Increases Pitta

Curry LeafKadi Patta, Murraya Koenigii

Rasa: Bitter (Tikṭa), Astringent (Kaṣāya)Guna: Light (Laghu), Dry (Rūkṣha), Sharp (Tikṣṇa)Vīrya: Hot (Uṣṇa)Vipāka: Pungent (Kaṭu)Doṣic Effect: Pacifies Vāta, Kapha Increases Pitta

Mixing It All TogetherEach of us have a unique constitution.

We thrive or wither depending on what we feed our body.Food is more than medicine.

Considering the characteristics of food and incorporating those foods that benefit our doṣic constitution can create balance.

Opposites create balance.Balance creates health.

The Alchemy of Ayurveda

Thank you!Namaste!

Chef Paul Seaman & Beverly Jones