I'm a huge fan of simplicity. And for that reason, My kitchen routine us oh. so. straight forward.
Here are 12 recipes that I share out to my clients and use myself to balance kapha dosha when thing get a little out of whack.
1. Kapha-Balancing Breakfast Smoothie:
Ingredients: 1 cup almond milk, 1/2 cup mixed berries (blueberries, strawberries), 1/2 teaspoon ginger powder, 1 tablespoon chia seeds, 1 teaspoon honey (optional).
Instructions: Blend all the ingredients until smooth and enjoy it as a refreshing breakfast smoothie.
2. Quinoa and Vegetable Stir-Fry:
Ingredients: 1 cup cooked quinoa, 1 cup mixed vegetables (broccoli, carrots, bell peppers), 1 tablespoons sesame oil*, 1 teaspoon grated ginger, 2 cloves garlic (minced), 2 tablespoons tamari sauce, 1 tablespoon chopped green onions.
Instructions: Heat sesame oil in a pan, add ginger and garlic, stir for a minute. Add the vegetables and sauté until tender. Stir in cooked quinoa and tamari sauce. Cook for 2-3 minutes. Garnish with green onions and serve.
*For severe kapha Imbalance stir fry in just water
3, Lentil Soup:
Ingredients: 1 cup red lentils, 4 cups vegetable broth, 1 tablespoon ghee*, 1 teaspoon cumin seeds, 1/2 teaspoon turmeric powder, 1/2 teaspoon ground coriander, salt to taste*, fresh cilantro for garnish.
Instructions: Rinse the lentils and cook them in vegetable broth until soft. In a separate pan, heat ghee* and add cumin seeds. Once they crackle, add turmeric, coriander, and salt. Pour this mixture into the cooked lentils. Simmer for a few minutes. Garnish with fresh cilantro before serving.
* For severe Kapha imbalance saute' in water and eliminate salt.
4. Steamed Veggies with Spices:
Ingredients: Assorted vegetables (zucchini, cauliflower, carrots, green beans), 1 teaspoon cumin powder, 1/2 teaspoon coriander powder, 1/4 teaspoon black pepper, salt* to taste.
Instructions: Steam the vegetables until tender. In a bowl, mix cumin powder, coriander powder, black pepper, and salt. Toss the steamed vegetables in this spice mixture. Serve as a side dish.
*for severe Kapha imbalance eliminate salt
5. Ginger-Lemon Tea:
Ingredients: 1 cup hot water, 1-inch piece fresh ginger (grated), juice of 1/2 lemon, 1 teaspoon honey (optional).
Instructions: Steep grated ginger in hot water for 5 minutes. Strain the liquid into a cup, add lemon juice and honey. Stir well and sip slowly.
6. Spiced Oatmeal:
Ingredients: 1/2 cup rolled oats, 1 cup water, 1/2 cup almond milk, 1/4 teaspoon cinnamon, 1/4 teaspoon cardamom, 1 teaspoon chia seeds, 1 teaspoon flax seeds. 1 teaspoon honey (optional).
Instructions: Cook rolled oats, chia and flax seeds in water and almond milk until desired consistency. Stir in cinnamon, and cardamom. Sweeten with honey if desired.
7. Baked Spiced Apples:
Ingredients: 2 apples (cored and sliced), 1 tablespoon ghee*, 1/2 teaspoon cinnamon, 1/4 teaspoon nutmeg, 1 tablespoon maple syrup (optional)*, chopped almonds for garnish.
Instructions: Preheat the oven to 375°F (190°C). Toss the apple slices with ghee, cinnamon, nutmeg, and maple syrup. Arrange them on a baking sheet and bake for 20-25 minutes or until soft.
* For severe Kapha imbalance, eliminate or reduce ghee and maple syrup.
8. Mung Bean Soup:
Ingredients: 1 cup mung beans, 4 cups vegetable broth, 1 tablespoon ghee*, 1 teaspoon cumin seeds, 1/2 teaspoon turmeric powder, 1/2 teaspoon ground coriander, salt to taste, fresh cilantro for garnish.
Instructions: Rinse the mung beans and cook them in vegetable broth until tender. In a separate pan, heat ghee and add cumin seeds. Once they crackle, add turmeric, coriander, and salt. Pour this mixture into the cooked mung beans. Simmer for a few minutes. Garnish with fresh cilantro before serving.
*For severe kapha imbalance, eliminate ghee and saute in water instead.
9. Roasted Brussels Sprouts with Lemon:
Ingredients: 1 pound Brussels sprouts, 2 tablespoons olive oil*, juice of 1 lemon, 1 teaspoon lemon zest, salt* and pepper to taste.
Instructions: Preheat the oven to 400°F (200°C). Trim the ends of Brussels sprouts and cut them in half. Toss with olive oil, lemon juice, lemon zest, salt, and pepper. Spread them on a baking sheet and roast for 20-25 minutes until crispy and golden. Serve as a side dish.
* For severe kapha imbalance eliminate olive oil and salt. Dry roast or use an air fryer instead.
10. Kitchari:
Ingredients: 1/2 cup basmati rice, 1/2 cup split yellow mung beans, 4 cups water, 1 tablespoon ghee*, 1 teaspoon cumin seeds, 1/2 teaspoon turmeric powder, 1/2 teaspoon ground coriander, 1/4 teaspoon ginger powder, salt to taste*, fresh cilantro for garnish.
Instructions: Rinse the rice and mung beans. In a large pot, heat ghee and add cumin seeds. Once they crackle, add turmeric, coriander, ginger, and salt. Stir in the rice and mung beans, then add water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until the grains are cooked and the mixture has a porridge-like consistency. Garnish with fresh cilantro before serving.
*For severe kapha imbalance eliminate ghee and salt.
11. Warm Beetroot Salad:
Ingredients: 2 medium-sized beetroots (peeled and cubed), 2 cups baby spinach, 1/4 cup crumbled feta cheese*, 2 tablespoons toasted pumpkin seeds, 1 tablespoon balsamic vinegar, 1 tablespoon olive oil*, salt*, and pepper to taste.
Instructions: Steam or roast the beetroot cubes until tender. In a bowl, combine the cooked beetroots, baby spinach, feta cheese, and toasted pumpkin seeds. Drizzle with balsamic vinegar and olive oil. Season with salt and pepper. Toss well and serve warm.
* For severe kapha imbalance eliminate feta cheese, olive oil, and salt.
12. Vegetable Quinoa Pilaf:
Ingredients: 1 cup quinoa, 2 cups vegetable broth, 1 tablespoon ghee*, 1 teaspoon cumin seeds, 1/2 teaspoon turmeric powder, 1/2 teaspoon ground coriander, 1 cup mixed vegetables (carrots, peas, bell peppers), salt to taste, fresh cilantro for garnish.
Instructions: In a large pot, heat ghee and add cumin seeds. Once they crackle, add turmeric, coriander, and salt. Stir in the mixed vegetables and sauté for a few minutes. Add the quinoa and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes or until the quinoa is cooked and the liquid is absorbed. Garnish with fresh cilantro before serving.
* For severe Kapha imbalance eliminate the ghee.
... and here to a bakers dozen.
13. Lentil and Vegetable Stew:
Ingredients: 1 cup red lentils, 4 cups vegetable broth, 1 tablespoon ghee*, 1 teaspoon cumin seeds, 1/2 teaspoon turmeric powder, 1/2 teaspoon ground coriander, 1 cup mixed vegetables (carrots, potatoes, zucchini), salt to taste*, fresh cilantro for garnish.
Instructions: Rinse the lentils and cook them in vegetable broth until soft. In a separate pot, heat ghee and add cumin seeds. Once they crackle, add turmeric, coriander, and salt. Stir in the mixed vegetables and sauté for a few minutes. Add the cooked lentils and simmer for 10-15 minutes. Garnish with fresh cilantro before serving.
* For severe Kapha imbalance, eliminate ghee and salt.
For more tips on balancing kapha dosha, Check out this article.