Topic 6.2.3 Dietary recommendations for vata.. VERSION CONTROL: 7 December 2016
VATA
BREAKFAST
- Porridge with warm milk (can process with tumeric and ginger) and cinnamon, dates/raisins, raw/brown sugar, nuts (almonds, cashews, macadamias). No fruit unless using rice/coconut/soya milk.
- Semolina – milk and sugar/savoury eg. upma
- Nut butters with toast and/or jam
- Wholemeal bread, butter and avocado
- Fry bread in ghee (add topping e.g. avocado)
- Whole wheat pancakes/pikelets with ghee & maple syrup
- Fried/scrambled eggs with unsalted butter/ghee and toast or fresh bread
- Omelette with any of following: pepper & salt, onions, zucchini, garlic, tomato (optional), spinach, mixed fresh herbs. Or just spices, rock salt & onions. Cook in sunflower oil.
- Tomato savoury (not too regularly as tomatoes may aggravate V). Cook chopped tomato, onion, salt & pepper + coriander/parsley with toast.
- Cooked apples/plums/apricots with sugar + cinnamon and cashew cream
- Muffins – banana/apple + cinnamon; with butter/ghee
- Warm milk with cardamom and sugar optional
- Fruit (alone): Mango but careful if low agni; raisins, fresh dates, sweet mandarins/oranges, melon; banana + ghee; pawpaw (avoid if pregnant); custard apple
- If eating out, options may include hash browns, crepes with maple syrup, juice – must be fresh and sweet eg. grapefruit, orange, pineapple; plain lassi
LUNCH
- Mung dahl, spiced rice (cumin seeds), vegetable dish with lots ghee/oil
- Tofu stir-fry with pachanas eg ginger, garlic, small amount chill
- Asparagus, artichoke & leek pasta
- Jeera rice fried in ghee or sesame oil, cumin seeds & salt
- Spinach and ricotta filo pastry with rice and curry sauce
- Vegetable pilauf with ghee, cinnamon, turmeric
- Spicy mixed lentils in basic sauce
- Cottage cheese, fetta cheese, paneer cheese
- Non-vegetarian options: Chicken/beef/seafood stews or casseroles; homemade fried chicken & chips
DINNER
- Vegetable soups with pachanas eg ginger, garlic, spices and homemade bread + butter; even garlic and/or herb bread; hot dinner rolls.
- Tofu, vegetables and rice
- Carrot & sweet potato soup
- Pumpkin & spinach risotto
- Pesto with wholewheat pasta & parmesan
- Tofu with green beans & noodles
- Carrot & coriander soup with chapattis
- Pasta with creamy white mushroom sauce
- Beetroot soup with parsley or dill
- Potato + leek soup (pachana: black pepper)
- Asparagus in thin crepes (garlic, cream cheese, pepper)
- Non-vegetarian option: chicken casserole with mashed potato & green beans
DESSERT
SNACKS
- Rice pudding with raisins, dates & spices
BEVERAGES
- Fresh juice and hint of ginger
- Herbal tea eg ginger, peppermint
- Hot cinnamon/cardamom milk
TAKEAWAY
- Indian: curry, rice, dahl, naan bread
- Pancakes with maple syrup
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