DIGESTIVE AGNI - THE FIRE IN THE BELLY

Aham Vaishvanaro Bhutva

Praninaam Dehamaashritaha

Pranapana Samayuktah
Pachaamyannam Chaturvidham

 - Bhagavad Gita

I am the fire in the bodies of living beings

united with the Prana (upward) and Apana (downward) breaths,

I digest the four categories of foods. (food that is chewed, 

food that is masticated with the tongue, 

food that is gulped and food that is drunk)

When it comes to the subject of diet, we often hear people saying "You should eat lots of this or lots of that". But no matter what you eat and no matter how much of it you eat and no matter how unprocessed and pure and organic it is, it will be of no use if your body cannot digest it properly. And hence, in this post I will share whatever little I know about the digestive agni (fire).

Agni is a very central concept to Ayurveda and the reason why agni is likened to digestion is because just like fire, digestion transforms using the different digestive juices, acids and enzymes. Agni is the biological fire that governs metabolism and is very intimately related to the Pitta dosha. The primary element of Pitta dosha is fire but fire cannot exist directly in the body and so the heat is held in liquids like blood and digestive fluids which is the reason why the secondary element for pitta is water. Hence, the Pitta dosha should be in balance for healthy digestive agni. If classified on the basis of function, there are 13 different types of agni in the body. However, in this post we will talk only about the Jatharagni i.e. The digestive fire or quite literally - Fire in the Belly! The Jatharagni is mainly prevalent in the area from the stomach to the anus.

As long as agni is functioning properly, the breaking down of food and absorbing and assimilating in into the body will operate smoothly. When digestive agni is not adequately strong, food remains undigested and therefore, unabsorbed turning into ama (toxins) over a period of time and eventually leading to disease. When the digestive agni is too strong, the essential nutrients are destroyed, leading to deficiencies, weakening of immune system, emaciation and consequently, disease. Some claim that majority of the diseases are caused due to irregularities in agni. What helps fire burn more strongly? - Air. What helps control fire? - Water. So, it follows that besides balanced Pitta, proper balance of Vata and Kapha is also required for healthy digestive agni.

"A faulty fire leads to improper functioning of the tissues which in turn, creates ama in the gastro-intestinal tract leading to poor synthesis of tissues."
                                                                                                      - Charaka

On the basis on intensity, Agni can be classified into four following categories:

1. Visham (Erratic) agni:

People with Visham agni have characteristics like irregular appetite, irregular hunger, gas, bloating, constipation, dry stool and intestinal cramps. Visham agni is common in people with Vata dosha. When the supply of air is just right, it inflames the fire. On the other hand if the supply of air is too strong, it blows out the fire. This is the same principle that results into extreme variations in Visham agni where the person will have highly inflamed agni at one time while a very weak agni at other times.

General suggestions to counter Visham agni are using sweet (to control the agni) and pungent flavours (to kindle the agni) in your diet, eating appropriately cooked food that is easy to digest (i.e. reducing or avoiding raw foods), using moderate spices such as fresh ginger, cumin and fennel, using Asafoetida in vegetables and lentils to reduce bloating and gas, including more grounding and heavier items like ghee and oils and eating with complete awareness (i.e. not doing anything else while you eat)

2. Tikshna (Sharp) agni:

People with Tikshna agni have characteristics like intense hunger and thirst, burning sensations in the stomach and intestines, dry throat, loose stool, burning sensation during urination and elimination and reduced blood sugar levels. Tikshna agni is common in people with Pitta dosha and it is most unpleasant to be in the company of a hungry Pitta. Due to Tikshna agni, the nutrition in the foods gets destroyed by the acidic digestive juices and the food passes through the digestive process very quickly.

General suggestions to counter Tikshna agni are going easy on sour tasting foods, including more sweet (not sugar!) and bitter tasting foods in your diet, eating moderate meals at fixed times, using less spices and avoiding sharp and pungent foods like tamarind or chilies, including more cooling foods like mint, coriander, lime, coconut and green vegetables in your dishes.

3. Manda (Slow) agni:

People with Manda agni have characteristics like low appetite, feeling of heaviness, dullness, bulky stool, lethargy and slow digestion. Manda agni is common among people with Kapha dosha as the water and earth elements of Kapha douse the agni.

General suggestions to counter Manda agni are including pungent (to kindle agni) and bitter (to counter the heaviness) flavours in your diet, using sharper and warming spices like dry ginger and black pepper, drinking ginger tea or cinnamon tea, consuming foods that are easy to digest, avoiding heavy foods like dairy, oils, ghee and sugars and fasting once a week. (this will make the body lighter and kindle the agni)

4. Sama (Balanced) agni:

People with Sama agni have characteristics like excellent health, calm and composed mind, blissfulness, balanced hunger and digestion. In the state of Sama agni, one can digest food very easily, has strong immunity, the absorption, assimilation and elimination is perfect and the body and mind are free from toxins. Such people have a very heightened awareness of their bodies and are very attuned with nature and their surrounding environments which guides them as to what their body needs. 

The above are the four different types of agni which arise from the imbalance of different doshas and this classification is to be used only as a guidance or a tool to determine the causes for the disturbance in your own agni. Obviously, everyone has only one agni and this agni is affected in various different ways due to our doshic imbalances. For example – If you have tikshna agni, what could be the cause? Is it because your pitta is aggravated or is it that your pitta is normal but is being fanned and stoked by the airy vata? If you have Manda agni, what is its cause? Is it because too much vata is blowing out the agni completely or is it because earth and water components of kapha dosha are putting it out OR is it the watery component of pitta that is responsible? Or is it possible that multiple doshic imbalances are causing disturbances in your agni? Developing awareness of the body and doing trial and error with your diet and lifestyle using ayurvedic principles will definitely help. However, if the imbalance in agni is chronic or urgent or complex, it is always better to consult a professional.

Some very easy and doable tips to help maintain a healthy agni:

1. In the morning, agni is weak and is just waking up and hence it is better to have a light breakfast. Agni is strongest when the sun is at its highest point in the sky, which is usually between 11:00 a.m. to 2:00 p.m. and so, it is best to have the main meal of the day during this time. Have a small meal at night otherwise agni will have to work overtime and the body will not be rested during the night.
2. Agni is naturally strong during the summer season and weak during the winter season and hence it is better to modify ones diet using this information. Examples: Use less spices in summer; Avoid eating too many raw foods in winter.
3. Avoid overeating. Consistent overeating causes tremendous damage to agni and given an option to overeat or eat less, always choose for the later because if you feel low on energy later, you can always eat a bit more. But if you eat more, a portion of the undigested food is likely to remain in your guts in form of 'ama' for a long time unless you do regular cleansing practices like fasting or drinking cleansing teas/drinks. Fasting helps kindle the agni and since there is no food to digest, the agni incinerates the long existing toxins in the intestines. Not overeating has been one of my biggest challenges because Ayurveda also advises to avoid eating left over food. This means that you must prepare just the right amount of food that is commensurate with your hunger. If you prepare more, it is likely to go to waste. And being from a country like India, it always pains me to waste any food and so I consume it resulting into overeating.
4. Some say that 50% of the stomach should be filled with food, 25% with water and 25% should be empty. Others say that about two handfuls of food is just right while some say that one handful is just right. These suggestions are all correct and should only be used as a general guidance. The best guide is to be aware of the body's needs and stop eating once you start feeling full. Always eat a little less than what you feel like and you will notice that you will never feel heavy after your meals. Remember, if you cover a burning fire with too much wood, it is going to put the fire out.
5. Avoid eating in between meals. If you feel like eating something in between meals, eat something light like fruits. Tiny amount of nuts are okay but too many are a meal in itself. Logically, I feel that it is  better for the stomach to finish digesting the first batch first before taking on the next one. Usually you know the food is digested when you feel hungry and light, the body is asking for it and your breath is fresh. Many people advise that you should eat only when you are hungry but it seems a bit paradoxical especially if you are suffering from Visham agni because the Visham agni is going to make you feel hungry at different times. And following this advice when you are suffering from Visham agni is going to further add to the disturbed agni. Of course, when you are in balance, the body will ask for food at more or less the same time everyday depending on the season and environment. So, for starters, if you are moving from a state of imbalance to balance, start by having a regular time for meals, hungry or not. Once you feel more balanced, the hunger will automatically come at regular times.
6. Drinking too much water before or after the meal douses the agni. Drink a cup of warm water during the meal in tiny sips between bites and this will aid in digestion. Stop drinking cold drinks completely as it destroys the heat of the agni and hence Ayurveda generally advises on avoiding cold drinks. This is a very simple tip and will go a long way in improving your digestion.
7. The location of jatharagni is the same as the location of manipura chakra whose corresponding element is also fire. So, usually all types of forwards bends, back bends, side bends and twists stretch, compress, stimulate and massage the digestive organs. Surya namaskar is considered as one of the best exercises and regular practice will help prevent and cure irregularities in digestion. Sitting in Vajrasana for at least 5-10 minutes after every meal reduces the blood circulation in the legs and thus provides more circulation in the stomach and intestinal area thus aiding greatly in digestion. Regular practice of doing Vajrasana after meals improves the digestive power. And finally, there is no other asana or kriya that improves digestion more than - the Agnisara Kriya. It is recommended that one learns the Agnisara Kriya from an experienced hatha yoga teacher.
8. Include herbal teas in your daily routine which aid in digestion as opposed to caffeinated drinks. The best teas for digestion are ginger tea and CCF tea (cumin, coriander and fennel – can be easily prepared at home by mixing cumin seeds, coriander seeds and fennel seeds in equal proportions.)

Please refer my post Getting Started With Ayurveda for understanding of Ayurvedic terms and concepts.

FOOD WISDOM #5

When we eat a head of lettuce, every leaf expresses the beauty and complexity of the cosmic intelligence that formed it, and so we are partaking of cosmic intelligence by ingesting it directly. The same for each perfect grain of rice, each generous fruit. At the biological level, we are preying on them, but at the level of intelligence and consciousness, we are collaborating with them in a sacred rite, for the intelligence that organized their form and function also organized ours.”

                                                                                                                                                       — B.K.S. Iyengar

NACHANI CHI UKAD - "FINGER MILLET PORRIDGE"

“Nachanichi Ukad” (steamed finger millet) or “finger millet porridge” which I think is the best way to describe this dish in English is one of my favourite breakfast dishes. The preparation is made using a very special super grain named “finger millet” called Ragi or Nachani in most parts of India and is mostly grown near the foothills of the Himalayas. And so, it is not only very nutritious, but it is also blessed by the Divine vibrations of these mighty mountains. In the West, you will easily find finger millet flour in Indian shops.

I usually end my fast by having this dish for breakfast because it is very light, easy to digest and yet extremely nutritious. Also, after fasting for a day, the sense of taste becomes very sharp and so, I love to savour the creamy texture of the ragi cooked in ghee, I love the sharp and bitter taste of the mustard seeds as you bite on them every once in a while and I love to close my eyes and observe on my tongue how the flavours of the curry leaves have subtly melded into the dish. What appeals to me is the simplicity of this preparation.

General health information:

Ragi has not achieved the hallowed status of other grains like quinoa (thank god!) but to me it easily qualifies as a super grain. Here is why:

1. Amino Acids: Ragi contains high proportions of many different essential Amino Acids. It is also rich in protein making it a perfect grain for vegetarian diet.
2. Source of calcium: Ragi has an astonishingly high content of calcium and by including this grain in your diet, you can easily do away with the 'factory made' supplements for calcium. Semi liquid ragi porridge is the most popular baby food in India. One of my friends even fed ragi porridge to his puppy on recommendation of his vet! Since ragi is also high in iron, it is recommended for people with anaemic condition.
3. Good for the gut: Ragi is a rich source of fiber, is light and easily digestible - another reason why it makes a great food for babies and ageing people. Further, it is gluten free and therefore a good substitute for gluten sensitive people.
4. Weight loss and diabetes: Ragi is one of the best grains for weight loss. The cereal has low fat content and contains mainly unsaturated fat. Ragi contains an amino acid called Tryptophan which lowers appetite. Also, since it is high in fibre, it gets digested at a slower rate, hence keeping you full for longer and hence controlling further consumption. The slow digestion coupled with its low glycemic index helps in controlling sugar level making it suitable for diabetics. Because of its high energy and appetite reducing property, it was the best choice of grain among the poor farmers of my state (Maharashtra) who needed energy for hard labour but could not afford wheat. The result – skinny but extremely hardy farmers. However, now with more awareness of the nutritional benefits of ragi, it has become dearer than wheat!
5. Skin Health: The amino acids named Methionine and Lysine in ragi help with vitality and glow of the skin, supports the skin tissues and prevents it from premature wrinkling.

Ayurvedic information:

Dosha information: K↑P↓ V (No information available about effect on Vata dosha)

Rasa (primary states): Sweet

Virya: Cooling

Vipaka (post digestive effect): Information not available

Ragi is a cooling grain and a perfect addition to breads in summer. I usually mix this grain with other neutral grain like sorghum for making flat breads in summer.

Preparation time: 10 minutes

Cooking time: 10 minutes

Difficulty: Easy

Type: Breakfast or snack

Serves: 2

Vegan: Yes

Ingredients:

1 cup finger millet flour

1 tbsp yoghurt (vegans can do without yoghurt)

2 cups water

1 tbsp ghee (vegans can use oil)

1 pinch asafoetida

7-8 curry leaves

1 tsp mustard seeds

Himalayan/ Rock salt to taste

Optional:

1 Dry red chilli cut into one inch pieces

Preparation:

1. Take the finger millet flour, yoghurt, water and salt in a bowl and mix it well using a spoon with a gentle circular motion till there are no visible chunks of flour or yoghurt. If you are impatient and try to stir it faster, the flour and water are just going to spill out of the bowl and you will not save any time. This advice seems very elementary but believe me, I have been there. So, stir slowly and do a dharana on the mixture in the bowl and see how this abstract looking mixture transforms into a uniform, silky, light brown mixture. There is a beautiful phrase in Marathi language called “ek jiva karne” literally meaning “making it into One soul”. What it means is mixing the ingredients till you cannot tell them apart because they have merged into one. Keep this mixture aside.
2. Take the ghee/oil in the pan and heat it over low to medium heat for the “chaunk”. Add the mustard seeds and wait for them to stop popping. Add the chilli and saute` it for a few seconds. And lastly, add the curry leaves and the asafoetida. The curry leaves will go wild in the hot ghee/ oil but don't worry, it is normal. Don't wait too long after this or the curry leaves will burn. The chaunk is ready.
3. Now pour the mixture of the finger millet flour into the pan and turn the heat to medium. Keep stirring the mixture with the spoon in a smooth, fluid and consistent motion. Remember, your mental state also forms an ingredient of the preparation and the grace and the fluidity of your stirring movement will only come from a calm, relaxed and an aware mind. Slowly, the grain will absorb the water and after 4-5 minutes, the mixture will start becoming viscous. Keep stirring and the mixture will start belching bubbles of air every so often. Keep stirring till the mixture is of your preferred consistency.
4. Serve and the finger millet porridge is ready to be sacrificed into your digestive agni! :)

Pitfalls:

1. In step one, make sure that the mixture has a uniform texture and no lumps for best results.
2. When you heat the ghee/ oil before putting in the ingredients for the chaunk make sure that it is not too hot. If the ghee/ oil overheats, first of all its composition will change chemically which is not good for health. Secondly, it will destroy the flavour and potency of the ingredients. So, it is better to start with low heat, add 2-3 mustard seeds to test and increase the heat, if required. If the ghee/ oil starts smoking and the ingredients turn dark brown or black, then the ghee/ oil and the ingredients have been damaged.
3. In step 3, when you add the mixture to the pan, make sure you stir the mixture continuously and smoothly. This ensures that no lumps are formed and that the mixture doesn't stick to the bottom of the pan. 

Please refer my post Getting Started With Ayurveda for understanding of Ayurvedic terms and concepts.

MY FIRST EVER CAKE - FLOURFREE SUGARFREE ZUCCHINI QUINOA CHOCOLATE CAKE

Last New Years eve I made a sankalpa to go cane sugar free for one year. Surprisingly, it has been quite easy knowing the sweet tooth I had once upon a time. This sankalpa offered me a great opportunity to learn and experiment more with natural sweeteners. From these experiments arose the Zucchini Quinoa Chocolate cake - a yummy, moist, luscious kapha treat! It has zucchini, quinoa and is made using almond meal. So, in a way, it is a meal in itself! Also, please do not be overwhelmed by the number of ingredients or the procedure to prepare this cake. Having grown up in India, I have always been a bit nervous working with ovens and cakes, but now I feel much comfortable after trying it a few times.

Since this is a chocolate cake, I would like to share a few things I learnt about chocolate in past two years. When I was growing up, having a chocolate was a rarity. And I would not be surprised if my parents did not even know what a chocolate was when they were growing up. However, chocolate has now become affordable in India - a country with a billion people. And a similar thing is happening in China. So, add another billion. This has resulted into a rapid surge in the demand of cocoa beans.

60% of world's cocoa beans (as per the 2010 BBC Panorama documentary titled "Chocolate The Bitter Truth") is produced in Ivory Coast and Ghana. Most of the top brand names in chocolate source their cocoa beans from Ivory Coast and Ghana. This sudden rise in demand of cocoa beans has led to cut throat competition among the cocoa bean farmers of Ivory Coast and Ghana (countries with very poorly administered labor laws) leading to child labor and slave child labor. So, it is very likely that the chocolate your child is consuming has been produced using the labor of another unfortunate child. 

One, 'reasonably' foolproof way of ensuring that your chocolate was not made by children is to buy 'fair trade'. There have been some instances in the past where it was found that cocoa beans from farms employing child labor and slave labor got labelled as fair trade. So, like I said, it is not a completely foolproof way but a reasonably foolproof way of ensuring that the chocolate is child labor/slave labor free. A good amount of information is available on the internet if you want to find out more about fair trade. Also, here is the link for the excellent BBC documentary: "Chocolate The Bitter Truth". So, the next time you buy a cocoa bean product, try if you can to ensure that it is untainted and free of karmic implications. Just a small way in which you CAN make a difference.

Ayurvedic information: The cake is made up of many different ingredients but overall, this cake is high in kapha dosha. Most sweets are high in kapha dosha. But please don't consider the dosha information too much when you are eating a cake! However, one advice I would like to give about this cake is to consume only half the size of the normal cake slice at one time. The cake is made from almond meal which is far more heavier than grain flour. 

Preparation time: 1.5 hours (45 minutes if you decide to use ready made almond meal) 

Cooking time: 1 hour

Difficulty: Medium

Type: Dessert/Sweets

Vegan: No

Ingredients:

Dry ingredients:

2 cups almond meal

1 cup cocoa powder
1 1/2 tsp baking powder

1/2 tsp baking soda

3/4 tsp salt

Wet Ingredients:

2 eggs

1 small-medium sized banana

1 cup cooked quinoa

1 cup grated zucchini

3/4 cup agave syrup

1 tbsp coconut oil

For lining the cake pan:
1 tsp Butter/Ghee/Coconut oil
1 tbsp wholegrain flour (any grain is okay as long as it is wholegrain)
Baking paper

Preparation:

1. I make my almond meal at home because it tastes better, it is cheaper and it is just such an engrossing sadhana. This is a process which will help develop patience and one-pointedness. Dry roast the almonds in a pan on a slow to medium flame. Inhale the wafting scent of the almonds and listen how the almonds crack as you roast them. Keep stirring the almonds every once in a while and make them the object of your dharana as you roast them. After about 15 minutes, take a few out and let them cool before you try them. If ready, turn the heat off, spread the roasted almonds on a plate and let them cool.
2. Blend these cooled down almonds in a blender till you have a coarse powder. If you keep blending them beyond this point, it will start becoming sticky and you will get almond butter. Pass this coarse almond powder through a large fine strainer and you will get homemade almond meal. The large coarse bits of almond will be left behind in the strainer. I have tried blending these again but they turn into sticky almond butter. So, I store them for later use in my cooking. You can use it in salads, pastas or stir fries. This completes the process of making almond meal. Alternatively, you can buy ready made almond meal from the shops.
3. To get one cup cooked quinoa, take 1/3 cup quinoa in a pan and add double the quantity of water. Heat on a high flame till the water starts to boil. Then, turn the flame to slow and cover the pan with the lid. Cook for 10 minutes. Turn the heat off but keep the lid on and let it stand for 10 minutes. Remove the lid and fork the quinoa to let the steam escape. Close your eyes and inhale the quinoas earthy aroma. Quinoa is ready.
4. Mix all the dry ingredients in one bowl gently using your hands. 
5. Take all the wet ingredients in a separate bowl and blend using a blender. Now, add the dry ingredients spoon by spoon into the wet mixture as you continue blending. Blend till the mixture is uniformly mixed. This should not take more than 10-15 minutes.
6. Preheat the oven at 200°C.
7. In the meanwhile, coat the inner walls of the cake pan with ghee/butter/coconut oil and sprinkle some wholemeal flour on it lightly. Line only the bottom of the cake pan with baking paper. 
8. Pour the cake mixture into the cake pan and make sure that the mixture settles evenly in the cake pan. Now, bake the cake in the oven for about 45-60 minutes at around 200°C. The time and the temperature may vary slightly depending upon the kind of oven you use. 
9. Take the cake out when it is ready and let it stand inside the cake pan for up to 5 minutes. How does one know that the cake is ready? - I usually insert a butter knife through the cake. If it comes out without much material sticking to it, then the cake is ready. 
10. To take the cake out of the cake pan, cover the cake pan with a plate. Now, in one fell swoop, invert the cake pan and the plate so that the plate is now at the bottom and the cake pan at the top. Shake it a bit and the cake will fall on to the plate. This may seem elementary to many people but when I baked by cake for the first time, I struggled with it and it would have really helped me if I had this information. The cake is now ready to be consumed.

Pitfalls:

1. When roasting the almonds, don't be hasty and put the flame on high. This will only burn the almonds. The roasted almonds taste the best when they are roasted over slow-medium heat. 
2. Before you taste or blend the almonds, it is important to let them cool down to be completely dry.

Notes:

1. Some people prefer using cacao powder in their cakes instead of cocoa powder. The difference between cacao and cocoa is that cacao is a more pure unprocessed form of the cocoa beans. Whereas cocoa powder results from roasting the cocoa beans at high temperatures. This does not mean that the cocoa powder becomes harmful. It just means that it has less nutritional value and less anti oxidants as compared to cacao powder. Cocoa powder is also cheaper than cacao powder. Due to all these reasons, in my opinion, it is better to use cocoa powder in cakes. Because it would be a waste to use natural, unprocessed and expensive cacao powder which would be heated at a high temperature during the baking process thereby reducing its anti oxidant properties.  
2. Please refer my post Getting Started With Ayurveda for understanding of Ayurvedic terms and concepts.

FOOD WISDOM #4

Annam Brahma raso Vishnu

Pakto devo Maheshvara

Evam jñaktva tu yo bhunkte

Anna dosho na lipyate

The creative energy in the food is Brahma, the nourishing energy (plasma) in the body is Vishnu, the transformative energy which digests the food and turns into pure consciousness is Shiva. If you know this, then any impurities of the food will not become a part of you.

EASIEST KALE SALAD

This post is for the beautiful free spirit from whom I learned this recipe and from whom I received the grace and shakti to create this blog. This preparation is made using only three ingredients and hence you are able to truly enjoy the raw bitter flavours of kale and the sweet heavy flavours of olive oil. It is always a bit difficult to include the bitter taste in your diet and kale offers a very healthy, convenient option. The method of preparation gives you an opportunity to truly become one with this super green leaf vegetable and to pour your love into it. Being a green leaf vegetable, kale has high contamination of pesticides and therefore should preferably be bought organic. And even better option is - growing at home if possible.

Kale from the garden:

It is a magical experience to see the interplay of forms when you grow your own vegetables. My house mate bought a worm farm a few months ago. We fed an old shirt to the worms. The worms ate it and provided us with compost and 'worm tea'. We used some of this compost and worm tea to grow the vegetables in the garden which we would consume eventually. Essentially, some element of that shirt will become a part of my body. I will go on for a few years, die and eventually return to the Earth. May be to nourish the soil for the purpose of growing cotton to be used for making shirts. How beautiful is the leela of consciousness and form, Shiva and Shakti. I wonder if every atom (or quark?) carries the memory of its experiences?

General health information: Kale is high in Vitamin K and antioxidants which helps reduce the risk of cancer, is high in Vitamin A which is good for your vision and skin and is high also in Vitamin C which boosts your immune system. It is low in calories, lowers cholesterol levels, has zero fat and its high fibre content is good for elimination. Kale is also very high in iron and calcium and is detoxifying, cleansing and anti-inflammatory.

Kale has achieved a 'celebrity' status and is especially popular among the yuppie health fanatics who rave about their kale smoothies and kale salads. My opinion – don't consume kale in excess, just like anything else. It is a very healthy, green leaf vegetable but it is not the only one. I have had a dozen other green leaf vegetables and did not even know kale existed when I lived in India. So, eat kale, but don't overdo it – just like anything else.

Ayurvedic information:

Dosha information:
Kale: V↑P↓K↓

Olive Oil: V↓P↓K↑

Lemon: V↓P↑K↓

Rasa (primary tastes): Bitter, Astringent, Sweet, Sour

Virya: Cooling

Vipaka (post digestive effect): Pungent and Sweet

Kale is dark green and bitter with high Vata, olive oil is heavy, sweet and oily with high Kapha and lemon is sour and sharp with high Pitta. So, these three ingredients balance each other nicely. Kale grows well mainly in winter and spring. This preparation is more suitable in spring. In winter, Vata is strong and hence it is not advisable for Vatas and Kaphas to eat raw kale in winter. But if you have a strong desire to eat raw kale in winter, make sure you eat it at noon when agni is the strongest. Preferably use tender leaves of kale and chop these into smaller pieces to aid digestion. Maybe, have a spice tea between breakfast and lunch to kindle the agni. And don't forget the lemon which will also help in digestion.

Preparation time: 20 minutes

Difficulty: Easy

Type: Main course

Serves: 2

Vegan: Yes

Ingredients:

1 bunch kale

6 tbsp olive oil

1 lemon

Preparation:

1. Shear the leaves of kale from the stalks using a knife and become aware of the sound the knife makes as it runs through the leaf. The stalks are not used in this preparation and I usually compost them. But apparently, the stalks are very high in nutritional value and many people store them for later. You can steam them and garnish with salt and pepper.
2. Put all the sheared leaves in a wide bowl and pour the olive oil on it generously without any hesitation whatsoever. Ever seen the Turkish oil wrestlers? Did you notice how generously they pour the olive oil on their bodies? Just like that, pour the olive oil over the sheared kale leaves.
3. Now close your eyes and begin the sadhana of giving a deep tissue massage to the kale. It should be very deep to ensure that every single bit of kale is covered in oil. Soon the kale will emit a wonderful raw earthy scent. Inhale it and enjoy this experience. Feel the olive oil and the kale against your palms as you massage it thoroughly. Continue this for at least 15 minutes. At the end of it, a bowl full of kale will be reduced to almost a third of its size.
4. Squeeze fresh lemon juice for taste and enjoy!

Notes:

1. Once you are done massaging the kale, you would want to wash your hands to get the oil off your hands. After I am done with the preparation, I usually keep rubbing it on my palms and the back of my hands till the skin absorbs most of the oil. And when the skin is not absorbing any more oil, I wash my hands. This way you can avoid waste and at the same time keep your skin healthy and glowing.
2. Please refer my post Getting Started With Ayurveda for understanding of Ayurvedic terms and concepts.

GETTING STARTED WITH AYURVEDA

I realised that I have been using many Ayurvedic terms in my posts without really explaining what they mean. So, in this post, I will try and give some basic and practical information about Ayurveda, in a logical manner which would enable you to read my recipes and posts in a more meaningful way. In fact, I know only a few more things than what I have written below and yet I have been able to comfortably incorporate Ayurveda in my life to a reasonable extent.

Ayurveda: Ayurveda (Ayur=Life; Veda=Wisdom/Knowledge) is an ancient, natural and holistic healing science from India rooted in the ancient scripture of the Atharva Veda and was developed by the rishis (seers) through a deep understanding of the Universe and nature. Other very important Ayurvedic texts are the Chraka Samhita and the Sushruta Samhita. Ayurveda emphasizes on the connectedness of the Universe and its elements and provides guidance on achieving balance of body, mind and spirit through diet and lifestyle. One very unique aspect of Ayurveda is that its recommendations for diet and lifestyle are unique for every person depending upon what their Ayurvedic constitution (explained later in this post) is. 

The Pancha Maha Bhutas: The Five Great Elements: The physical Universe is the manifested form of consciousness and is made up of the Pancha Maha Bhutas – The Five Great Elements: Earth, Water, Fire, Air and Ether. Human being is a microcosm of the Universe with the five elements residing in the human body – Earth in form of all solid structures like bones, muscles, nails, Water in liquid forms like mucus membranes, plasma, Fire in form of transformation through metabolism, Air in form of movements within the body like beating of the heart, expansion and contraction of lungs and Ether, the space within which it all resides.

Tridosha: The three doshas: The above five elements are represented in the human body in form of three humors or principles or doshas – Vata, Pitta and Kapha. Every humor has one primary element and a secondary element.
Table 1:

Dosha	Primary Element	Secondary Element
Vata	Air	Ether
Pitta	Fire	Water
Kapha	Water	Earth

Prakruti: Prakruti or what is commonly referred to as the 'basic Ayurvedic constitution' is determined at the time of your conception depending on the combination of the doshas in the bodies of the parents. People will rarely have a constitution of a single dosha or a completely balanced constitution of all three doshas. Usually, people will have all three doshas in varying amounts. However, usually two will be more predominant and the third will be insignificant. Among the two predominant ones, one will be primary and the other with be secondary and therefore, such dual constitutions are described in terms of two most prevalent doshas example: Vata-Pitta, Pitta-Kapha etc. The inherent physical, physiological and psychological characteristics of these dual doshas will get reflected in your personality. Dual dosha constitution is the most common. Below are the characteristics associated with different doshas and it is worth noting how these resemble the primary element of their respective dosha.

Characteristics associated with Vata: Dry, small, dull, brown or black eyes; dry frizzy, thin brown or black hair; minimal body hair; frame is usually thin, very tall or very short; flat chested; protruding joints; dry, rough, cold, darkish skin wrinkling early in life; brittle and dry nails; dry and hard faeces; do not sweat much; don't sleep well; speak fast; learn quickly and forget quickly; physically very active; usually have cold hands and feet; uncomfortable in cold weather; cannot hold on to money; impulsive; irregular daily routines; unstable; prone to disease; high energy in short bursts; tire easily; When in balance, natural state is creative, lively, joyful enthusiastic, perceptive and spiritual; When out of balance: mood swings, restless, nervous, scattered thoughts; When under stress Vatas fear, worry, and become anxious. 

Characteristics associated with Pitta: Sharp, piercing, hazel or green eyes; auburn or red, soft hair; bald early in life; moderate body hair; medium, athletic and toned frame; oily, warm, fair, soft, reddish skin with freckles or moles; pink, clear and flexible nails; oily, soft and loose faeces; sweat a lot; sleep okay and moderately; digestion is very strong; great appetite and cannot handle hunger for too long; need to frequently drink water; uncomfortable in hot weather; focused; sharp mind and good concentration powers; assertive, self-confident; competitive and enjoy challenges; sharp speech; When in balance, natural state is bright, intelligent, passionate, successful with good management and leadership abilities; When out of balance: aggressive, demanding, short tempered, irritable, judgemental, impatient and pushy; When under stress, Pittas become irritated and angry.

Characteristics associated with Kapha: Large, clear, wet, attractive blue or black eyes with thick eye lashes; thick, oily, wavy dark or light hair; hairy body; large, voluptuous, heavy and strong frame; thick, oily, smooth, soft and pale skin; strong clear nails; heavy, oily and thick faeces; sleep deep and heavy and have tendency to oversleep; steady appetite; drink very little water; not comfortable in cold, damp weather; easygoing; relaxed; stable, reliable and loyal; slow learners with excellent memory; save money very well and self sufficient; slow but steady and enduring; slow and soft speech; sluggish digestion; excellent health, good immune system; When in balance, natural state is gentle, calm, peace loving, nurturing, forgiving, maternal, compassionate, non judgemental and loving; When out of balance: Prone to depression, lazy, greedy, attached, lethargic; When under stress Kaphas are jealous and possessive.

The basic Ayurvedic constitution or the prakruti remains the same throughout your life and depending on what your prakruti is, you will have certain inherent inclinations. Though these inherent inclinations remain the same throughout the life, the external environment around you like food, weather, lifestyle etc. will keep changing and this external environment will have different effects on individuals with different doshas. For example, summer season will affect a Pitta adversely but not a Kapha. A crazy busy lifestyle will affect Vata adversely but not a Kapha. Heavy foods will affect Kapha adversely but not a Vata. The knowledge of your internal constitution will help you balance the changes in the external environment by designing a diet and lifestyle which suits your internal constitution and external environment. When there is imbalance of doshas in your body, it is called as vikruti. As a general rule, you should reduce those foods and activities which aggravate your inherently high doshas and increase foods and activities which are opposite to your inherently high doshas. With reference to the various tables used in this post, the up arrow indicates aggravation and the down arrow indicates pacification.  

You can determine your constitution accurately by consulting an experienced Ayurvedic practitioner. However, if you do not want to spend money, then there are many 'tests' or 'check lists' or 'questionnaires' on the internet which help you determine your constitution fairly accurately. A fail safe way is to take this test on five different websites and see if it gives the same results. Usually it does. But if you get mixed results or if you want to be completely sure, then it is better to see an Ayurvedic practitioner.

Taste: The concept of taste in Ayurveda is threefold – Rasa, Virya and Vipak. Rasa is what we call taste in common parlance and which we feel on the tongue. There are six tastes according to Ayurveda and each taste aggravates or pacifies specific doshas. Vata is aggravated the most by the bitter taste, Pitta is aggravated the most by the sour taste and Kapha is aggravated the most by the sweet taste. Virya is the hot or cold sensation which you feel inside your stomach when the food enters the stomach. And finally, Vipak is the post digestive effect with three tastes – Sweet, Sour and Pungent. Sweet vipak increases Kapha and helps in nourishing the body (anabolism). Sour vipak increases Pitta and helps improve digestion (metabolism). Pungent viapaka increases Vata and helps the deterioration processes in the body (catabolism). Following tables shows the effects of different tastes on different doshas:
Table 2:

Rasa	Virya	Vipak	Vata	Pitta	Kapha
Sweet	Cold	Sweet	↓	↓	↑
Sour	Hot	Sour	↓	↑	↑
Salty	Hot	Sweet	↓	↑	↑
Pungent	Hot	Pungent	↑	↑	↓
Bitter	Cold	Pungent	↑	↓	↓
Astringent	Cold	Pungent	↑	↓	↓

When a food does not follow the above rules, it is called prabhav, an exception to the rules. For example, honey, even though sweet in rasa, has a hot virya instead of cold. Lime, even though sour in rasa, has a cold virya instead of hot. Even though foods with different tastes aggravate or pacify different doshas, you must include all tastes and foods with all doshas in your daily diet. Only its proportions will vary according to your prakruti and the external environment. Because of the intense assault of extreme tastes which we have faced in the past decades through processed and commercially grown foods, our tongues have been desensitized to a great extent and this makes it difficult for us to precisely determine the taste of a certain food item. In this spreadsheet, I have collected information from various different sources about the different foods and its effects on doshas which is based on the above rules of taste and the below rules of the 20 gunas. Use this spreadsheet as guidance but in your everyday life, try and find out this same information through your own experience.

20 gunas: 20 attributes: The entire physical Universe is duality of opposites – Shiva and Shakti, Yin and Yang. As per Ayurveda, all things, subtle and gross, tangible and intangible are made up of 20 attributes or 10 opposites. Following is the table showing how each attribute affects the doshas:
Table 3:

Sr. No.	Attribute (Guna)	Vata	Pitta	Kapha	Agni
1	Heavy (guru)	↓	↓	↑	↓
2	Light (laghu)	↑	↑	↓	↑
3	Hot (ushna)	↓	↑	↓	↑
4	Cold (sita)	↑	↓	↑	↓
5	Hard (kathina)	↑	↓	↑	↓
6	Soft (mrudu)	↓	↑	↑	↓
7	Slow (manda)	↓	↓	↑	↓
8	Sharp (tikshna)	↑	↑	↓	↑
9	Clear (vishada)	↑	↑	↓	↑
10	Cloudy (avila)	↓	↓	↑	↓
11	Static (sthira)	↓	↓	↑	↓
12	Mobile (chala)	↑	↑	↓	↑
13	Slimy (slakshna)	↓	↑	↑	↓
14	Rough (khara)	↑	↓	↓	↑
15	Subtle (sukshma)	↑	↑	↓	↑
16	Gross (sthula)	↓	↓	↑	↓
17	Oily (snigda)	↓	↑	↑	↓
18	Dry (ruksha)	↑	↓	↓	↑
19	Dense (sandra)	↓	↓	↑	↓
20	Liquid (drava)	↓	↑	↑	↓

Agni: Another very central concept to Ayurveda is that of Agni. In Ayurveda, agni (fire) is likened to digestion because just like fire, digestion transforms as well, using the different digestive juices, acids and enzymes. What happens when the fire/heat is not enough? You do not get the desired output and the fuel stays unburnt. What happens if the fire/heat is too strong? It burns and destroys. Similarly, what happens when digestive agni is not enough? Food remains undigested and therefore, unabsorbed turning into toxins called ama over a period of time and eventually leading to disease. What happens if the digestive agni is too strong? Same thing as when you overcook food. The essential nutrients are destroyed, leading to deficiencies, weakening of immune system, emaciation and consequently, disease. Therefore, the Pitta dosha should be in balance for healthy digestive agni. What helps control fire? Air (Vata) because it kindles fire and Water (Kapha) because it limits fire. So, it follows that besides balanced Pitta, proper balance of Vata and Kapha is also required for healthy digestive agni. Agni is strongest when the sun is at its highest point in the sky, which is usually between 11:00 a.m. to 2:00 p.m. Agni is also strongest during the summer season.

Three Malas: The three waste products: The three primary waste products or malas as per Ayurveda are faeces, urine and sweat. The texture of your faeces, how much you sweat, the color of your urine will all depend on your constitution (prakruti) and imbalance (vikruti). The optimum production and appropriate elimination of these malas is very important for good health.

Sapta dhatus: The seven bodily tissues: The seven dhatus or tissues support the structure of the body. In the order of formation, these are the Rasa (Plasma), Rakta (Blood), Mamsa (Muscle), Meda (Fat), Asthi (Bone), Majja (Nerves and Marrow) and Shukra (reproductive tissue). The first dhatu, Rasa, receives nourishment from the digested food. Thereafter, every subsequent dhatu receives nourishment from the previous dhatu, the quality of every subsequent dhatu depending on the quality of the previous dhatu and every subsequent dhatu getting more refined than the previous dhatu. Hence when one dhatu is defective, it will affect all the subsequent dhatus. The last dhatu which is shukra – the ovum/sperm dhatu – is the most refined of all the dhatus. The quality of the progeny created from this dhatu will depend upon the quality of the ovum or sperm. The health of the dhatus depends on how balanced the doshas are.

For daily practical implementation of Ayurveda, a very important practice is to be constantly aware of how the five elements (Table 1), three doshas, six tastes (Table 2 and the spreadsheet), 20 attributes (Table 3) and agni are affecting the body and the mind. It is very important to make it a habit to continuously observe the body for sensations (like vipassana) and the movements of the mind and see if you can identify patterns with reference to food, surroundings, company you keep or activities you do.

Examples:

1. If your prakruti has Pitta as the primary dosha, then eating extra spicy food at noon (the time when agni is the strongest during the day) on a hot summer day will aggravate Pitta excessively. The strong agni will burn the foods destroying the nutrition and the excess heat in the body may result into excessive sweating, irritability and impatience. So, for Pittas, it is advisable to have salads in summer which usually pacify Pitta. If you use lime as seasoning in the salad, it will be even better. Pittas have naturally strong agni and it is even stronger in summers. Hence, it is the best time to eat raw vegetables as they would get digested easily and at the same time, you will be able to enjoy the full nutritional benefits of the vegetables.
2. If your prakruti has Vata as the primary dosha, then having a very busy and high pressure lifestyle which involves multitasking (a fake, made up concept) will aggravate Vata excessively resulting into exertion, tiredness, restlessness and possibly, lack of sleep. In such a scenario, it is best for Vata individuals to plan the day properly to reduce anxiety, not do any mind stimulating activities like work or television after 06:00 p.m., drink calming teas like lavender or chamomile during the day and before sleep or take a dip in the pool or bathtub.
3. If your prakruti has Kapha as the primary dosha, then eating a heavy breakfast with cold milk or yoghurt or banana (all Kapha forming foods) on a cold winter morning or a humid spring/monsoon morning (the time of the day when agni is just waking up) will douse the agni resulting into undigested food, poor absorption and dullness. For a Kapha individual, it would be better to have a light breakfast. If you eat muesli with milk, it would be better to have less dense milks like oat or rice and have the muesli in hot milk. Also, you can add spices which go well with muesli like fresh ground cardamom or cinnamon and ginger which will help in kindling of agni.

All the above information is good for guidance but nothing is more authoritative than the knowing which you gain from within by honestly observing the body and the mind. Please don't follow Ayurveda like the modern obsessive military diet/health regimes. Please don't enforce it upon yourself or worse even, force someone else to follow it. You are only going to do damage and violence to yourself or that other person respectively. Don't base your decisions relating to diet and lifestyle purely on the basis of what Ayurveda suggests while totally ignoring the body's intelligence. Don't let the overpowering mind prevent you from truly listening to your body's intelligence. I feel a balanced approach is to use Ayurveda's wisdom as guidance and at the same time learn from your own experience. Ayurveda is a subtle science. Although the information exists outside, let the knowing come from within.

Some people use Ayurveda as an excuse to avoid or take on foods or activities which in reality are the reflections of their prejudices. Such mind induced, convenient interpretation of Ayurveda to me is similar to fanatics manipulating religious teachings to suit their own needs. Be honest. Be conscious. Be aware. Since I am writing this, I might give you an impression that I follow Ayurvedic principles perfectly. I do not believe I do. I stray sometimes too. Everybody does. But the realisation that you have strayed is a good start! You laugh at yourself, you learn your lessons and move on. I will end this post with a very beautiful description of a healthy person given in the Sushruta Samhita:

Sama dosha samagnis ca sama dhatu mala kriya prasannatmendriya manah svastha ityabhidiyate

"One who is established in Self, who has balanced doshas, balanced agni, properly formed dhatus, proper elimination of malas, well functioning bodily processes and whose mind, soul and senses are full of bliss, is called a healthy person."