3 Ayurvedic Recipes for Vata: Instant Warmth and Balance

Discover three warming, grounding and nourishing Ayurvedic recipes for vata that will supercharge your self-care throughout the winter months.

Try this Golden Turmeric Milk before bed for more nourishing sleep.

As winter settles in, the cold air can leave you feeling drained and out of balance. The drop in temperature and the harsher outdoor elements can disrupt your inner balance, making it more difficult to maintain a sense of vitality. In Ayurveda, the winter season is a time to nourish and ground yourself, helping you maintain harmony during the colder months.

Late autumn into early winter is associated with vata dosha, which embodies the qualities of cold, dry and light. As vata naturally increases during this time, it can leave you feeling tired and scattered. To stay in balance, Ayurveda recommends incorporating warmth, moisture and grounding elements into your daily routine.

Ayurvedic cooking embraces these principles by focusing on foods that are warming and nourishing using warming spices, grounding flavors and ingredients that support your body’s natural rhythms to promote optimal digestion, immunity and vitality. Ayurvedic recipes for vata help balance vata’s cold, light and dry qualities, providing a sense of comfort, stability and nourishment.

Here are three Ayurvedic recipes for vata to incorporate into your winter routine, designed to keep you cozy, nourished and in harmony with the season. These foundational recipes are a great introduction to how to cook and prepare food with the wisdom of Ayurveda. Whether you’re new to Ayurvedic cooking or already familiar with its principles, these dishes are easy to make and filled with comforting flavors. I hope you love them as much as I do!

Winter Wellness: 3 Ayurvedic Recipes for Vata

Golden Turmeric Milk

An Ayurvedic classic for winter, this nighttime tonic is comforting and warming. It's made with turmeric, which has powerful anti-inflammatory properties and paired with milk (or a plant-based alternative) to soothe the body and mind.

Ingredients

• 1 cup of milk (dairy or plant based, such as coconut or almond milk)

• 1 teaspoon of ground turmeric

• 1/4 teaspoon of black pepper (to activate turmeric’s anti-inflammatory properties)

• 1/2 teaspoon of ground cinnamon 

• 1 tablespoon of maple syrup (optional)

Directions

1. Add all ingredients to a small saucepan, whisking until smooth.

2. Heat on medium heat until warm. Then simmer for 10 minutes. 

3. Mix, then pour into a mug and slowly sip. 

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Kitchari

Kitchari is a staple in Ayurveda. Similar to lentil soup, it's simple, grounding and easy on digestion. Packed with mung beans, rice and spices, it’s the perfect comfort food to help cleanse and nourish.

Ingredients

• 2 tablespoons of ghee (clarified butter)

• 1 cup of yellow split mung beans (rinsed and drained thoroughly)

• 1/2 cup of white basmati rice (rinsed and drained thoroughly)

• 4 cups of water

• 1 teaspoon of coriander powder

• 1 teaspoon of cumin seeds

• 1/2 teaspoon of turmeric powder

• 1/2 teaspoon of ginger powder

• Pinch of pepper

• Pinch of salt

Directions

1. In a large pot, heat the ghee over medium heat.

2. Add the cumin seeds and sauté for a few seconds until fragrant.

3. Add the rice, mung beans, water and spices to the pot. Stir well.

4. Bring to a boil over high heat. Then reduce the heat to low. Cover and simmer for 20 to 30 minutes, or until the rice and beans are soft and the liquid has been absorbed.

5. Serve immediately.

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Butternut Squash and Ginger Soup

This velvety soup is the perfect balance of sweetness and spice. Butternut squash is rich in vitamins, while ginger adds a warming kick that helps digestion.

Ingredients

• 1 medium butternut squash, peeled and cubed

• 1 tablespoon of ghee

• 1 small onion, chopped

• 2 garlic cloves, minced

• 1-inch piece fresh ginger, grated

• 1/2 teaspoon of turmeric powder

• 1/4 teaspoon of cinnamon powder

• 4 cups of vegetable broth

• Salt and pepper to taste

Directions

1. Heat the ghee in a large pot and sauté the onion and garlic until softened.

2. Add ginger, turmeric and cinnamon, stirring until fragrant.

3. Add the butternut squash and vegetable broth.

4. Bring to a boil, then reduce to a simmer and cook for 20 to 25 minutes, until the squash is tender.

5. Let the soup cool slightly and use a blender to puree the soup until smooth. Season with salt and pepper and serve immediately.

Winter is the best time to support your body’s need for comfort and balance with warm, nourishing meals. By incorporating these warming, balancing dishes into your winter routine, you can soothe digestion and promote overall well-being. Enjoy every nourishing bite!

Learn why you need the six tastes of Ayurveda at every meal—sweet, sour, salty, bitter, pungent, and astringent.

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