Vata is balanced by a diet of freshly cooked, whole foods that are soft or mushy in texture, rich in protein and fat, seasoned with a variety of spices, and served either warm or hot. These foods calm Vata by lubricating and nourishing the tissues, preserving moisture, and maintaining warmth—all while supporting optimal digestion and elimination.

The following recommendations illuminate the general attitude and food choices Vata people should seek: keeping a routine schedule for meals, cooked food, warm, oily, food with sauce, long cooked animal protein and fat, cooked grains and pasta, root and pumpkin/squash family vegetables, boiled milk (before sleep), yogurt, salty cheese, sea weed, sesame seed oil, olive oil, clarified butter (ghee), nuts and almonds, pan bread (chapatti), sourdough bread, sweet ripe fruit, cooked dry fruit, sweet foods, fermented foods (miso, Umebushi, pickles, vinegar).

Vata individuals tend towards lightness and need more nurturing foods rich in sweet taste, oil, and salt. Other body types may be jealous of the delicious food recommended for a Vata diet. Sweet taste does not mean sugar, which is actually over stimulating for Vata. In Ayur Veda, sweet refers to nourishing foods like root vegetables, animal products, whole grains, nuts, and seeds. Foods should be warm, moist, and heavy, yet easy to digest – something like a root vegetable soup, or grandma’s chicken soup, for example.

Vata tends toward dryness, which is often the first sign of Vata imbalance. If you are Vata, hydrate your body before sitting down to eat. Stomach acid, enzymes, and bile all come in liquid form. If you are not adequately hydrated a half an hour in advance of a meal, you’ll lack the 2/3rd liter of fluid necessary to digest your meal, and may experience fullness after only a few morsels. Dryness often causes gas, bloating, and constipation. Aside from hydrating with water, sour and salty tastes are the juicy flavors to favor.

Vata tends to be cold and deficient. The blood of a Vata person may be anemic and lacking volume. This lack of volume also weakens digestion since the digestive organs are fueled by blood. Blood builders like red meat, raisins, eggs, and nuts may be helpful.

A Vata person’s metabolism may be low due to exhaustion. As a result, their food doesn’t get broken down fully. This begins a chain reaction where nutrients don’t get absorbed, further weakening the blood. Bad bacteria grow in the unabsorbed food, causing gas and bloating.

Vata individuals should avoid foods that are cold and difficult to digest, such as legumes, raw food, brassic as like broccoli, cauliflower, and cabbage. Add warmth by adding mild spices and serve food hot. Dry ginger and black pepper support healthy Vata digestion. Vata’s need to be sure to chew food well and be present and still while eating.

Remedies for the following imbalanced qualities:

Dry – with salt, oil, sour taste, or protein

Light – with carbohydrates, fats, and proteins

Cold – with spices and cooked food served hot

Rough – with gooey foods like oatmeal

Subtle – with grounding root vegetables or animal protein

Clear – with grounding root vegetables

Embrace Slow, Steady, and Small Shifts

Following a Vata-pacifying diet is a practice far more than it is a collection of absolutes. Following a Vata-pacifying diet is not a matter of sticking to a strict set of do’s and don’ts, or getting overly bogged down in the details. In fact, it is often far more helpful to pay attention to the generalities.

Qualities to Favor

By nature, Vata is cool, dry, rough, and light, so eating foods that neutralize these qualities—foods that are warm, moist, oily, smooth, and nourishing—will help to balance excess Vata.

Favor Warm over Cold

The warm quality can be emphasized by eating foods that are both energetically warming and warm in temperature, and by using digestive spices generously. On the other hand, it is best to minimize foods with a cooling energetic, such as cold and frozen foods or drinks, carbonated drinks, large quantities of raw fruits and vegetables, and even leftovers that have been kept in the refrigerator or freezer. The cold quality is inherently increased in these foods, so freshly cooked is best.

Favor Moist and Oily over Dry

Vata’s dryness is offset by eating cooked rather than raw foods, by cooking and garnishing foods with generous amounts of high-quality oils or ghee, and by staying hydrated. Drink plenty of fluids, ideally warm or hot—but no cooler than room temperature. In addition, moist foods like juicy fruit, summer squash, zucchini, and yogurt help to offset Vata’s dry quality, as do hydrating preparations such as soups and stews. Oily foods like avocado, coconut, olives, buttermilk, cheese, eggs, whole milk (preferably non-homogenized), wheat, nuts, and seeds are generally supportive as well. Do your best to minimize exceptionally drying foods like popcorn, crackers, white potatoes, beans, and dried fruits.

Favor Grounding, Nourishing, and Stabilizing over Light

While the heavy quality is the true antithesis to Vata’s lightness, especially heavy, dense foods can easily overtax Vata’s delicate digestion. Eating too much in one sitting can also be overly heavy, so try to eat regularly in order to avert any temptation toward overeating. In general, it’s better to think in terms of grounding Vata’s lightness with sustenance—eating foods that offer solid, stabilizing sources of energy and deep nourishment to the physical body. Generally, these foods will naturally taste sweet. Ideal examples include cooked grains, spiced milk, root vegetables, stewed fruits, nuts, and seeds. Highly processed foods such as canned foods, ready-made meals, and pastries are often quite heavy and aggravating to Vata. Similarly, stimulants such as caffeine, nicotine, and alcoholic beverages should be minimized or avoided because they tend to undermine Vata’s need for grounded stability.

Favor Smooth over Rough

There’s a reason that raw fruits and vegetables are sometimes called roughage; their fiber content gives them a very rough quality. This is why Vata does well to resist large quantities of raw vegetables, and should enjoy raw fruits in moderation. Even cooked, foods like broccoli, cabbage, cauliflower, dark leafy greens, and many beans are exceptionally rough and may be best minimized while you are working on pacifying Vata. If you do eat them, cook these foods well and serve them with generous amounts of butter, oil, or ghee and add some Vata-pacifying spices. Conversely, eating foods and preparations that is smooth in texture—things like bananas, rice pudding, hot cereal, hot spiced milk, root vegetables, puréed soups, and the like—can really help to soothe Vata’s roughness.

Tastes to Favor and Avoid

Vata is pacified by the sweet, sour, and salty tastes and aggravated by the pungent, bitter, and astringent tastes. Understanding these tastes allows us to make better choices whether or not we have an extensive list of Vata-pacifying foods handy.

Emphasize

Sweet: Favor naturally sweet foods like fruits, most grains, root vegetables, milk, ghee, fresh yogurt, eggs, nuts, seeds, oils, and meats.The sweet taste is the foundation of a Vata-pacifying diet. It is the predominant taste in most of Vata’s staple foods, and also Vata’s primary source of nutrition.Emphasizing the sweet taste does NOT require us to eat large amounts of refined sugar or sugary-sweet foods. In fact, doing so tends to exacerbate Vata’s tendency to over-exert and then crash.Naturally sweet foods tend to be grounding, nourishing, strength-building, and satisfying.

Sour: the sour taste awakens the mind and the senses, improves digestion, promotes energy, moistens other foods, and helps to eliminate excess gas and bloating. The sour taste is generally not the centerpiece of a meal; instead, it tends to compliment and enliven other flavors. Favor sour additions like a squeeze of lemon or lime juice, a splash of vinegar, a side of kimchi or sauerkraut, a bowl of miso, a slice of cheese, or a dollop of sour cream.Sour fruits like green grapes, oranges, pineapple, and grapefruit are also appropriate when eaten separate from other foods and in moderation. These make great Vata-pacifying snacks.

Salty: salt stimulates the appetite and digestion, helps retain moisture, supports proper elimination, and improves the flavor of many foods.Salt is already over-emphasized in the typical Western diet, so simply being mindful of including savory flavors and ensuring that your food has some salt in it will likely be sufficient.The salty taste is almost singularly derived from salt itself, but favoring the salty taste does not mean that your food should taste as if it’s being cured. Prefer quality sea salt or Natural Mineral Salt over common table salt.

Minimize

Pungent: the pungent taste is hot, dry, and light; too much of it is extremely drying to the system, exacerbates the rough quality, and can therefore disturb Vata. However, in moderation, most mild spices are quite Vata-pacifying.

Bitter: the bitter taste is cooling, rough, drying, light, and generally reducing or catabolic—all qualities that tend to aggravate Vata. The bitter taste predominates bitter greens (like kale, dandelion greens, and collard greens), and is also found in foods like bitter melon, Jerusalem artichokes, burdock root, eggplant, and chocolate.

Astringent: The astringent taste is dry, cold, heavy, and rough in nature, making it understandably aggravating to Vata. The astringent taste is basically a flavor of dryness—a chalky taste that dries the mouth and may cause it to contract. Legumes are classically astringent in taste—adzuki beans, black beans, black-eyed peas, chickpeas, pinto beans, soybeans, and so forth.The astringent taste is also found in some fruits, vegetables, grains, and baked goods—things like apples, cranberries, pomegranate, artichokes, broccoli, cauliflower, lettuce, rye, rice cakes, and crackers.

How to Eat

Vata is deeply soothed when we choose to eat in a peaceful environment—one where we can offer our full attention to the act of being nourished. Routine itself also balances Vata, so the practice of eating three square meals per day (at about the same times each day) further reduces Vata and helps to strengthen delicate digestion. And as we have already discussed, the aggravating potential of many Vata-aggravating foods can be minimized by making sure that they are well-cooked, served warm and garnished generously with oil, ghee, and digestive spices. Even visualizing your food grounding your energy, nourishing your body, and promoting health and vitality can go a long way toward pacifying the negative impacts of a Vata-aggravating food.

Because Vata requires regular nourishment, it is best to avoid fasting. If you feel the need to do a cleanse of some sort, a mono-diet of Kitchari is much less Vata-provoking than a fruit or juice cleanse, and is certainly better than an all-out fast.

Foods that Increase Vata Dosha:

Cold or frozen foods, dry food, uncooked vegetables, vegetables of the Brassicaceae family (cabbage, cauliflower, broccoli, radish, kohlrabi, kale), vegetables of the Solanaceae family (Potato, sweet pepper), mushrooms, sprouts, fresh apples, dry fruit, legumes, yeast bread, dark chocolate, coffee, black tea.

Specific Vata-Pacifying Foods

Vata can be brought back into balance by eating the right foods. This list is meant to help you deepen your understanding and begin to see overarching patterns—not to create a sense of restriction or deprivation. If food lists tend to have that effect on you, do your best to internalize the qualitative guidelines above. Prioritize eating regularly and embrace a mindful approach to eating. That is as good a starting place as any.

Fruits

Fresh fruits in the season have a pleasant quality, cleansing and increasing body fluids, but fruits are too light and cold for Vata. Therefore, fruit should be consumed in moderation, according to season, and should be eaten on their own (rather than mixed with other foods). Excess fruit in the diet will lead to instability, lack of concentration and lack of willpower.

Fruits that pacify Vata will generally be sweet and nourishing. While some raw fruit is appropriate, cooked or stewed fruits are easier to digest and offer additional warmth, moisture, and sweetness—which make them even more beneficial for Vata. Fruits to avoid are those that are exceptionally cooling, astringent (drying), or rough, which includes most dried fruit (unless it has been soaked or cooked to rehydrate).

Fruits and fruit juices are best enjoyed alone—30 minutes before, and ideally at least 1 hour after, any other food. This helps to ensure optimal digestion. Note: this rule does not apply to fruits that we typically consider vegetables (avocados, cucumbers, tomatoes, etc.). You will find these fruits listed among the vegetables.

Favor

Apples (cooked)

Applesauce

Apricots

Bananas (ripe, not green)

Berries

Cherries

Coconut

Dates (fresh, cooked or soaked)

Figs (fresh, cooked or soaked)

Grapefruit

Grapes

Kiwi

Lemon

Lime

Mango

Oranges

Papaya

Peaches

Pineapple

Plums

Prunes (cooked or soaked)

Raisins (cooked or soaked)

Tamarind

Avoid

Apples (raw)

Bananas (green)

Cantaloupe

Cranberries

Dates (dry)

Dried Fruit, in general

Figs (dry)

Melons

Pears

Persimmons

Pomegranate

Prunes

Raisins

Watermelon

Vegetables

Vata People cannot live exclusively on a multi-vegetable diet, but can reasonably digest a reasonable variety of cooked vegetables. To make the vegetables more suitable, they should be peeled to decrease fiber content. Preparation of vegetables with oil, salt and spices and eating them in the presence of cereals improves their digestion.

Vegetables that pacify Vata will generally be sweet, moist, and cooked. Root vegetables are especially beneficial because they grow underground, and are therefore supremely grounding and stabilizing for Vata. Avoid exceptionally dry, rough, and cold vegetables, including most raw vegetables. If you must have raw veggies, a salad, or any of the Vata-aggravating vegetables, keep the quantities small and eat them at mid-day, when digestive strength is at its peak. A really thorough cooking or a well-spiced, oily dressing will help to offset some of the dry, rough qualities of these foods.

Less raw vegetables are recommended for Vata people, but fresh vegetables and salads can be eaten moderately, in the appropriate season, with a typical sauce of olive oil, lemon and salt. When digestion is strong, you can eat tomatoes, cucumbers, carrots, lettuce, parsley, coriander, dill, chives. To be on the safe side from a digestive point of view, it is better to eat only one or two raw vegetables at once, rather than a diversified salad. Example: add several cherry tomatoes to your lunch. If you are set on eating a salad, best preparation would be a pressed salad or a finely chopped salad.

Favor

Asparagus

Avocado

Beets

Carrots, Cooked

Chilies (in very small quantities)

Cilantro

Cucumber

Garlic

Green Beans

Leeks

Mustard Greens

Okra

Olives

Onion, Cooked

Parsnip

Peas, Cooked

Pumpkin

Rutabaga

Spinach, Cooked

Squash, Summer

Squash, Winter

Sweet Potatoes

Watercress

Zucchini

Avoid

Artichokes

Beet Greens

Bell Peppers

Bitter Melon

Broccoli

Brussels Sprouts

Burdock Root

Cabbage

Carrots, Raw

Cauliflower

Celery

Chilies (in excess(

Corn, Fresh

Dandelion Greens

Eggplant

Jerusalem Artichokes

Kale

Kohlrabi

Lettuce

Mushrooms

Onion, Raw

Peas, Raw

Peppers, Hot

Potatoes, White

Radishes

Spinach, Raw

Sprouts

Tomatoes

Turnips 

Algae/seaweed:

The most suitable are Kombu and Arameh. For less frequent use try Higiki and wakame. The least suitable is the Nuri seaweed (commonly used in sushi).

Cereal Grains

Grains are a very good food group for balancing Vata. Grains are nutritious and grounding and relatively easy to digest. Most appropriate are the polished grains, which are more soothing and gentle on the digestive tract. Whole grains are rich in fiber and have a dehydrating effect and are more difficult to digest, but they can be consumed by Vata’s when an excess of mucus is present and needs to be cleaned from the system.

Grains that pacify Vata are generally sweet, nourishing, easily digested, and well cooked. Mushy grains and puddings (things like oatmeal, cream of wheat and rice pudding) exemplify the smooth quality and, when sweetened and spiced, are often delicious comfort foods. Avoid grains that are exceptionally light, dry, or rough, or especially dense and heavy. It is one or more of these qualities that gives the grains in the “avoid” column below, their capacity to disturb Vata.

Favor

Amaranth

Durham Flour (pasta, noodles)

Oats (pressed,cooked)

Pancakes

Rice (basmati, sushi rice, occasionally brown rice)

Seitan

Sourdough bread

Spelt (pressed, cooked)

Sprouted Wheat Bread

Tapioca

Wheat (bulgur, semolina,couscous)

Avoid

Barley

Buckwheat

Cereals (cold, dry, or puffed)

Corn

Crackers

Granola

Millet

Muesli

Oat Bran

Oats, Dry

Quinoa

Rice (brown rice)

Rice Cakes

Rye

Spelt

Wheat Bran

Yeasted Bread

Legumes

Most legumes are very fibrous, hard to digest, dry and dehydrating, create constipation and gas. Legumes are not appropriate for Vata. When digestion is stronger and overall relative balance is stable, legumes could be introduced into the diet in small portions. Vata can enjoy a narrow selection of legumes, provided they are well-cooked and well-spiced. The beans that work best for vata are a little less dense, rough, and dry, than other legumes. They tend to cook relatively quickly, are easily digested, and offer grounding, nourishing quality. Many other beans are simply too dry, rough, and hard for Vata’s delicate digestion.

Favor

Lentils, Red

Miso

Mung Beans

Mung Dal, Split

Soy Cheese

Soy Milk (served warm)

Soy Sauce

Soy Meats

Tofu (served hot)

Urad Dal

Avoid

Adzuki Beans

Black Beans

Black-Eyed Peas

Garbanzo Beans (Chickpeas)

Kidney Beans

Lentils, Brown

Lima Beans

Navy Beans

Pinto Beans

Soy Beans

Soy Flour

Soy Powder

Split Peas

Tempeh

White Beans

Milk and dairy products: (quality is very significant)

Most dairy products are good for balancing Vata because of their nutritious and moist quality. However, because of their heavy and cool qualities, they should be eaten only in accordance with the strength of the digestive capacity. Avoid dairy if you know you do not digest dairy well. It’s good to avoid highly processed preparations (like powdered milk), and especially cold dairy products. For example, boiled cow’s milk (ideally a non-homogenized variety) spiced with cinnamon and nutmeg, sweetened if desired, and served hot, is a tonic for Vata, whereas cold cow’s milk may be too difficult for many to digest. As a rule, dairy milks (cow’s milk, goat’s milk, sheep’s milk, etc.) should be taken at least one hour before or after any other food. For this reason, avoid drinking milk with meals. Almond and rice milks are good substitutes, if you need to combine milk with other foods, or if you don’t digest dairy milks well.

Favor

Butter

Buttermilk

Cheese

Cottage Cheese

Cow’s milk (boiled or cooked with grains)

Cream cheese

Feta cheese

Ghee

Goat’s Milk

Ice Cream (in moderation during summer)

Labane cheese

Sour Cream (in moderation)

Yogurt (fresh)

Avoid

Frozen Yogurt

Powdered Milk

Nuts & Seeds

In moderation, all nuts and most seeds are pacifying to Vata,especially if they are gently roasted and gently salted.They are oily, nutritious, and they offer a power-packed combination of proteins and fats that’s highly beneficial to Vata. That said nuts and seeds are quite heavy and should be eaten in small quantities so as not to overwhelm Vata’s fickle digestive capacity. Consume in small amounts at a time (not more than 15 units a day, maximum 5 units for each meal).

Favor

Almonds

Brazil Nuts

Cashews

Coconut

Hazelnuts

Macadamia Nuts

Peanuts

Pecans

Pine Nuts

Pistachios

Pumpkin Seeds

Sesame Seeds

Sunflower Seeds

Walnuts

Avoid

Popcorn

Meat & Eggs(quality is very significant)

Meat (lamb, beef, chicken, and turkey), fish and eggs can be very effective for balancing Vata when cooked very well and in very small portions. Eggs and fish usually do the job and are the best. Well cooked chicken will also digest successfully. Heavier for digestion are beef and lamb, which can be eaten in small quantities, preferably as meat soup, or as minced meat and cooked well.Meats to avoid tend to be either too light or dry, or too heavy, for Vata.

Also important for this condition is the consumption of internal organs (liver, heart and others), bone marrow, bones and cartilage. Meat stocks made by boiling beef or chicken bones (be sure to use free-range meats) are highly nutritious.

Vata can be pacified without animal foods, relying on vegetable protein and substantial amounts of healthy fats, but usually combining small portions of eggs or fish in the diet will show better results.

Favor

Beef

Buffalo

Chicken (especially dark)

Duck

Eggs

Fish (fresh and salt water)

Salmon

Sardines

Seafood

Shrimp

Tuna Fish

Turkey (dark(

Lamb

Mutton

Pork

Rabbit

Avoid

Venison

Turkey (white)

Oils (cold pressed) and Fats:

The qualities of Oils and Fats are mostly warming and unctuous, and therefore most oils are very important and appropriate for balancing excess Vata. Because toxins tend to concentrate in fats, buying organic oils may be more important than buying organic fruits and vegetables. Best are cold pressed sesame seed oil and Ghee. Also very good are olive oil, sesame spread, almond spread, avocado and salted butter. Coconut oil is colder and heavier in nature and is appropriate only when digestion is stronger.
Less favorable oils are too light and dry, too difficult to digest, or too highly processed/altered for Vata.It is better to avoid corn oil, soybean oil, safflower oil, canola oil, all refined vegetable oils, and hydrogenated products such as margarine.

Favor

Almond Oil

Avocado Oil

Castor Oil

Coconut Oil

Ghee

Mustard Oil

Olive Oil

Peanut Oil

Safflower Oil

Sesame Oil

Sunflower Oil

Avoid

Canola Oil

Corn Oil

Flax Seed Oil

Soy Oil

Sweeteners

Most sweeteners are good for Vata, but it’s generally best to avoid large quantities of refined sugar. Favor sweeteners in their most natural state over anything highly processed. For example, if you normally sweeten a cup of spiced milk with white sugar, try tossing your milk into the blender with a few soaked dates instead. Beyond that, sweeteners with a warming energetic likeJaggery and molasses, are especially helpful in offsetting Vata’s tendency to be cold.

Favor

Barley Malt

Date sugar, syrup

Fructose

Fruit Juice Concentrates

Honey (raw)

Jaggery

Maple Syrup

Molasses

Rice malt

Sucanat

Turbinado

Avoid

Artificial Sweeteners

White Sugar

Spices

Proper use of spices can greatly help balance Vata, strengthen the appetite and decrease gas formation. In particular, it is recommended to season heavy or sweet foods to be better digested. Hot spices can increase dryness and should be used moderately, but are often desirable when suffering from internal cold and weak digestion. Rock salt is good for digestion, but excess salt is harmful. Most spices are wonderful for Vata, provided that none of your dishes are fiery hot (due to excessive use of cayenne pepper, chili peppers, and the like).

Favor

Ajwan

Allspice

Anise

Basil

Bay Leaf

Black Pepper

Caraway

Cardamom

Cinnamon

Cloves

Coriander (seeds or powder)

Cumin (seeds or powder(

Dill

Fennel

Garlic

Ginger (especially the dried ginger)

Hing (Asafoetida)

Mace

Marjoram

Mint

Mustard Seeds

Nutmeg

Oregano

Paprika

Parsley

Peppermint

Pippali

Poppy Seeds

Rosemary

Saffron

Salt

Savory

Tarragon

Thyme

Turmeric

Vanilla

Use in Moderation

Cayenne Pepper

Chili Powder

Fenugreek

Horseradish

Neem leaves

Beverages:

For Vata enough water is needed, depending on daily activity and thirst, but water alone is often not sufficiently nourishing. Use the following as nourishing beverages: boiled milk before bedtime (cow, organic), cereal milk (almond, oatmeal), tea with milk and sweetener (Indian chai style). It is also recommended to drink small portions of natural sweet and sour fruit juice (orange juice or tangerine, apart from food on an empty stomach) or water mixed with freshly squeezed lemon juice and sweetener (lemonade or isotonic beverages). Small amounts of red wine during meals (40 up to 80 ml) may improve digestion.

Infusions of fennel seeds with cinnamon bark are highly recommended.

Drink options following awakening:

  1. Hot water with freshly squeezed lemon juice
  2. Hot water with freshly squeezed lemon juice + table spoon of olive oil + pinch of rock salt
  3. Kuzu Umebushi macrobiotic beverage

Optional daily menu for this condition:

Breakfast:

Breakfast is a critical meal when Vata is elevated. After an overnight fast, Vata needs real nourishment. A hearty breakfast is generally very stabilizing to the entire system when Vata is elevated, provided it is not too heavy for one’s digestive capacity.

A power-packed meal of eggs (soft boiled/scrambled/sunny side up, omelet with feta cheese) and toast (Toast with Ghee/butter/tahini, gomasio) is always a winning choice for Vata and can be served with sautéed veggies or fresh avocado, if desired.

Hot porridge—oatmeal porridge, semolina porridge, wheat flour porridge, rice porridge, cream of rice, and cream of wheat—are all excellent choices. For a richer, creamier breakfast, the grains can be cooked in milk (or a substitute), or you can add a bit of hot milk after cooking. To make this meal even more Vata friendly, garnish it with ghee, sliced almonds, grinded chia seeds, sweeten it with maple syrup, and add warming spices like cinnamon, nutmeg, ginger, cloves, and cardamom.

Oatmeal or semolina Pancakes – this recipe is a way to eat cooked oatmeal or semolina in a solid form, for the times porridge texture is unwanted.

Date and almond shake made from soaked dates, soaked and peeled almonds, and boiled milk (or a milk substitute)—blended together with warming spices like cinnamon and nutmeg. Try adding other nuts and or avocado/banana for diversity.

10:00 Snack:

If the appetite is mild: a fresh fruit during summer or cooked fruit in winter, or a few dates and nuts (soak in hot water for 2 minutes).

If appetite is strong: sourdough bread with a suitable paste (ghee, Labanee, yam paste, olive paste, tahini, salty feta cheese, date spread, etc.)

Lunch:

Ideally, lunch is the main meal of the day, meaning it’s the largest and the most nourishing of the three. Hearty grains, steamed and sautéed vegetables, breads, soups, and stews are excellent building blocks for lunch. This is also the best time to enjoy a small salad if you must have one. Try something like:

A vegetarian meal will include cooked grain (Basmati rice or bulgur or pasta), Vegetables (steamed or stirred or cooked) and protein (legumes or some sort of cheese or yogurt or sour cream).

A non-vegetarian meal will include cooked grain Basmati rice or bulgur or pasta, Cooked Vegetable and animal protein (Chicken / fish / meat stew).

Rice and mung Kitchari with yogurt topping.

Rice pasta or gnocchi with pesto, black olives, pine nuts, cheese, and a side of marinated beets. If you like, add a small green salad tossed with an oily but stimulating dressing—such as a lemon-ginger vinaigrette.

Butternut squash soup (with cream) with a hearty bread and avocado.

16:00 Snack:

Fruit compote and almonds.

Semolina cake.

Smoothie made of warm oatmeal milk, a few nuts, slice of avocado, 2 dates and a pinch of cinnamon.

If the appetite is mild: a fresh fruit during summer or cooked fruit in winter, or a few dates and nuts (soak in hot water for 2 minutes).

If appetite is strong: chapatti bread or sourdough bread with a suitable paste (ghee, Labanne, yam paste, olive paste, tahini, salty feta cheese, date spread, etc.)

Dinner:

Dinner is ideally a bit smaller and lighter than lunch. But to soothe Vata, it needs to offer adequate nourishment. Soups, stews, or a smaller serving of lunch often fit the bill. Try:

Avocado, fried rice, scrambled egg and some cherry tomatoes.

Oatmeal or semolina porridge or wheat flour milk porridge

Oatmeal or semolina Pancakes

Basmati rice or bulgur, cooked vegetables and egg

Vegetable soup or chicken broth soup and grain/pasta

Chapatti or bread with a suitable spread, soft boiled egg or egg slow fried in ghee

Semolina/bulgur and vegetable pie

Noodles or spaghetti with vegetable sauce and cooked tomatoes with cream

Rice pudding

22:00 Bedtime:

A small glass of boiled milk with a little ghee and nutmeg

Indian style Chai tea with boiled milk

A cup of warm and spiced almond milk

Summary

Enjoy:

Foods that is naturally sweet, sour, and salty in taste.

Warm foods, both energetically and in temperature.Whole, freshly cooked foods.

A limited selection of legumes, including mung dahl, tofu or tempeh that is well-cooked and warm soy milk spiced with cinnamon and nutmeg.

Warming spices like ginger, black pepper, cinnamon and cumin, but not extremely hot spices like cayenne pepper.

Plenty of room temperature or warm drinks.

Dairy, as long as it is not very cold. Avoid drinking milk with your meals. It is best to have it warm and spiced with cinnamon and nutmeg, at least an hour before or after other food.

A generous amount of high-quality oils or ghee in your daily diet.

Routine times for your meals.

Taking a deep breath after swallowing your last bite and heading off for your next activity.

Eating your meal in a peaceful environment.

Avoid:

Foods that are bitter, astringent, and pungent.

Foods that are cooling, both energetically and in temperature.

Dry and light foods (e.g. popcorn and crackers)

Too much raw food, especially in the mornings and evenings (salads, carrot sticks, raw fruit, fresh fruit and vegetable juices, etc(

Most beans, including cold soy products.

Highly processed foods (like canned or frozen foods, “TV” dinners or pastries(

Cold or carbonated drinks.

Caffeine, nicotine and other stimulants.

Overeating or eating very heavy meals.

Eating fresh fruit or drinking fruit juice within ½ hour of any other food.

Foods or drinks that contain refined sugar or corn syrup.

Deep fried foods.

Hard liquor.

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