Ayurvedic eating for autumn

An ancient philosophy of being, Ayurveda literally means “science of life” in Sanskrit.  It is rooted  in the Vedas, the oldest and most holy of India’s scriptures, dated at around 1500 B.C. and its  ancient understandings of health and wellness—including the principles governing the Ayruvedic diet—remain at the foundation of its practice today.

Ayurveda is at once a philosophy of living and a system of healing—which includes diet, as well as many other lifestyle aspects.  The diet is specific to one’s constitutional nature.  This constitution is determined by a complex web of the cosmic elements of Earth, Water, Air, Space, and Fire, and manifests physically as dosha, which can be vata, pitta, or kapha—or, more likely, a blend of these.  

A different way  to eat seasonally

Different dosha predominate in nature at different times of year, just as they predominate in our bodies depending on our constitution, environment or lifestyle.  Late autumn and early winter are characteristic of vata: dry, cold, and windy.  When a dosha increases in the environment, so too it increases in our bodies—whether we tend toward vata or not.  This is the time of year when we’re more likely to experience dry, flaky skin, chapped lips, and cracked ragged cuticles, or when deep conditioning hair treatments become necessary.


Ayurveda generally recommends the principle of opposites for balancing the doshas.  Since the characteristics of vata include dryness, lightness, coolness, roughness and movement, food and lifestyle choices that have the opposite qualities help restore balance to this dosha.  So this is the perfect time to add more soups and stews--foods that are nourishing, building, and easily digested.

  

Practitioner and author Vasant Lad recommends a dietary formula for reducing vata, which consists of approximately 50% whole grains, 20% protein, 20% fresh vegetables, and 10% fresh fruits, and includes oils and herbs that are warming and grounding during the vata time of year (and in the vata-excess person).  

What kinds of foods might be included in an autumn Ayurvedic diet?

Vegetables: In general, raw vegetables are to be avoided in colder weather and in those with vata constitutions.  Cooked beets, carrots, asparagus, squash, and sweet potatoes are always recommended.  Others include are green leafy veggies, broccoli, cauliflower, celery, zucchini and spinach—but these are recommended to be prepared with spices that balance their coolness.  Sprouts and cabbage are to be reduced in the fall.

Fruits: Sweet, juicy fruits are best—like berries, plums, oranges, and pomegranates.  Dry fruits like apples and pears are better baked or poached at this time of year.  Dried fruits should be soaked in hot water or cooked before eating—remember, we’re balancing out the diet to complement the season.

Grains:  Ayurveda sees whole grains and cereals as sweet, nourishing and building.  Rice and wheat are recommended—but for those who are intolerant of wheat there are plenty of options: oats, barley, millet, and corn are all appropriate for the season, when eaten in moderation.

Beans: Because vata has a drying influence and beans are considered astringent, almost all beans are to be avoided in the fall with a few important exceptions: split mung beans, split peas, red and brown lentils, and soybeans (as tofu).

Dairy products:  Dairy is an important part of the traditional Ayurvedic diet, particularly for balancing vata.  Milk, yogurt and soft cheese (not aged, like cheddar) are all highly recommended.  For those who do not take dairy, almond, soy or coconut milks are also good.

Oils:  All oils are pacifying to the dry, cold, variable vata pattern, with ghee,  sesame and olive oils being the most suitable.  Remember that the quality of oils is important, and choose cold- or expeller-pressed varieties bottled in glass whenever possible.

Sweeteners: Sweets are said to be warming and moistening in Ayurveda.  They are fine to consume in moderation provided that they are unrefined (raw sugar, honey, molasses, etc)

Spices: This is the time to add more warming spices to your recipes, like cardamom, cumin, ginger, cinnamon and mustard seed.  But beware of using spices that are too hot and can aggravate vata (cayenne and other chili peppers, black pepper in excess).

There are many benefits in following an Ayurvedic diet, even periodically.  It emphasizes eating nutrient-rich foods with high phytochemical content, high fiber, high-quality fats, seasonal, local and unprocessed foods.  It is easily accessible because it includes simple and inexpensive food items—beans, rice, seasonal fruits and vegetables are easily accessible to all budgets.  Its emphasis on rhythm, balance, and attentiveness to the cooking and eating process allows a recalibration with natural rhythms.  While an Ayurvedic diet allows for plenty of protein intake, it de-emphasizes meats.  And Ayurvedic  options—from traditional daals to improvised grain salads—are delicious, and allow for some exploration of new spices, vegetables, and food items from other cultures.

I adapted the following kichadi recipe to suit the season; it's borrowed from The Ayurveda Cookbook by Amadea Morningstar. A kichadi is a traditional Indian one-pot meal that is usually made with beans, vegetables and flavored with spices.  It's warming and soothing to the digestive tract, and perfect for chilly autumn nights. 

½ tsp cumin seeds
2 tablespoons ghee or olive oil
3 bay leaves

1 tsp coriander seeds

½ tsp turmeric
1 tsp dry oregano
½ tsp sea salt
1 stick kombu
1 tsp fresh ginger root, grated
½ cup sweet brown rice

¼ cup split mung beans

4-6 cups water

3 cups fresh vegetables--carrots, peas, asparagus, zucchini, etc.

Warm the ghee or oil in a medium saucepan. Add the cumin seeds, bay leaf, coriander and oregano. Brown until they become aromatic, then stir in turmeric, rice and beans.  Add water, salt, kombu, and ginger. Cover and simmer over medium heat until beans and rice are soft (about 1 hour), then dice and add vegetables and cook until tender (another 15-20 minutes more).