Ayurveda

The smell of ghee hits you before you see the pan. Golden and warm, carrying cumin and turmeric in its wake. Something in your body relaxes. You have not eaten this dish before, but something older has. Your grandmother's grandmother knew this smell. The body recognises what the mind has forgotten.

This is not cuisine. This is Ayurveda — the science of life — and it begins with the understanding that food is not separate from medicine, that cooking is not separate from healing, that what you eat and how you eat and when you eat shapes not just the body but the mind, the emotions, the capacity for attention.

Ayurveda is the oldest continuous system of healing in the world. Three thousand years of accumulated observation about how food works in the human body. Not theory. Practice. Generation after generation of practitioners watching what happened when different bodies ate different foods at different times. The knowledge that emerged is not mystical. It is empirical in the deepest sense: learned from experience, refined through millennia, validated by modern research in ways its originators could not have imagined.

The origins

The word Ayurveda comes from Sanskrit: ayur meaning life, veda meaning knowledge or science. The knowledge of life. The science of living. It emerged from the same tradition that produced the Vedas — the oldest scriptures in Hinduism — and developed alongside yoga, which was originally understood as Ayurveda's sister science for the mind.

The classical texts date to around 800 BCE. The Charaka Samhita, compiled at the University of Taxila, contains over 8,400 verses on internal medicine, diagnosis, and the theory of the three doshas. The Sushruta Samhita, from the University of Benares, catalogues 1,120 illnesses and 700 medicinal plants. The Ashtanga Hridaya, written by the Buddhist physician Vagbhata in the 6th century CE, synthesised both into what some consider Ayurveda's greatest classic.

These are not ancient curiosities. They are still used in Ayurvedic medical training today. The clinical observations they contain — about digestion, about seasonal eating, about food combinations — have been tested for three thousand years. Modern microbiome research is now confirming what these texts described: that constitution affects gut bacteria, that what you eat shapes how you think, that the timing of meals matters as much as their content.

The core concepts

Ayurveda rests on several interlocking ideas. Understanding them transforms how you approach food.

The three doshas

Everything in the universe is composed of five elements: space, air, fire, water, earth. These elements combine to form three fundamental forces — the doshas — that govern all physiological processes.

Everyone contains all three doshas in different proportions. Your birth constitution — your prakriti — reflects your unique dosha balance. This is not astrology. Modern microbiome research has found that people with different prakriti types actually have different gut bacteria compositions. The ancient classification maps onto measurable biology.

Agni: the digestive fire

Agni is the Sanskrit word for fire, but in Ayurveda it means something more specific: the metabolic fire that transforms food into nourishment, thoughts into understanding, experience into wisdom. When agni is strong, digestion proceeds smoothly, energy is steady, the mind is clear. When agni is weak, food sits undigested, toxins accumulate, the body and mind grow sluggish.

The state of your agni matters more than what you eat. A strong fire can transform almost anything into nourishment. A weak fire cannot properly process even the best food. This is why Ayurveda focuses as much on kindling agni as on choosing ingredients.

Signs of weak agni: bloating after meals, tiredness, frequent colds, bad breath, a thick coating on the tongue. Signs of strong agni: clear hunger signals, complete digestion, steady energy, mental clarity.

The three gunas

Beyond the doshas, Ayurveda classifies all food by its quality — its guna. These qualities affect not just the body but the mind.

Sattvic foods promote clarity, calm, and spiritual awareness. Fresh fruits and vegetables. Whole grains. Ghee. Milk from well-treated cows. Foods that are pure, natural, gently spiced. The monastic diet is sattvic. The food that supports meditation is sattvic.

Rajasic foods promote activity, restlessness, passion. Onions, garlic, chillies, coffee, fermented foods. Not harmful in moderation, but agitating in excess. The warrior's diet is rajasic. The food that fuels action is rajasic.

Tamasic foods promote dullness, heaviness, inertia. Meat, alcohol, processed foods, anything stale or leftover. Food that has lost its life force. The diet of unconsciousness is tamasic.

A sattvic diet does not mean eating only leaves. It means eating food that is fresh, simply prepared, eaten in peace. The same ingredients become rajasic when heavily spiced and fried. They become tamasic when reheated the next day. The guna is not just in the food. It is in the preparation, the intention, the manner of eating.

The six tastes

Ayurveda recognises six tastes — shad rasa — each with specific effects on the doshas and the body. A complete meal includes all six. This is not arbitrary. It ensures nutritional completeness and digestive satisfaction.

Taste	Sanskrit	Examples
Sweet	Madhura	Grains, fruits, dairy, root vegetables
Sour	Amla	Citrus, yoghurt, fermented foods
Salty	Lavana	Sea salt, seaweed, celery
Pungent	Katu	Ginger, pepper, chillies
Bitter	Tikta	Dark leafy greens, turmeric
Astringent	Kashaya	Legumes, green tea, pomegranate

The modern Western palate overemphasises sweet, salty, and sour. The bitter and astringent tastes — the ones that cleanse, that reset, that create space — are largely absent. Ayurveda teaches balance. Not equal amounts of each taste, but all six present, their proportions adjusted for your constitution and the season.

The kitchen

In Ayurveda, the kitchen is not separate from the pharmacy. The cook is not separate from the healer. Every meal is an opportunity to bring the body into balance or to push it further into disorder. This responsibility is not a burden. It is an invitation.

The Ayurvedic kitchen is simple. A few good pots, heavy-bottomed. A mortar and pestle for grinding spices fresh. A selection of oils — ghee for general use, sesame for warming, coconut for cooling. The core spices: cumin, coriander, fennel, turmeric, ginger, black pepper, cardamom, cinnamon. From these few elements, infinite variations.

The preparation begins before cooking. Stand in your kitchen. Feel your feet on the floor. Notice what you are bringing to this work — your mood, your attention, your intention. The food will receive whatever you give it. This is not metaphor. Studies show that the emotional state of the cook affects the vagal tone of those who eat the food. The nervous system knows.

The table

How you eat matters as much as what you eat. This is the Ayurvedic understanding, and it aligns precisely with what polyvagal theory teaches about digestion and safety.

Eat sitting down. The body needs to know that flight is not required. Eating while standing, while walking, while driving keeps the sympathetic nervous system activated and digestion compromised.

Eat in peace. No screens, no arguments, no work. The meal is its own time. The attention is on the food, on the company if present, on the experience of nourishing yourself.

Eat at regular times. The body thrives on rhythm. The digestive fire peaks at midday when the sun is highest. The largest meal belongs at lunch. Dinner should be lighter, earlier, leaving time for digestion before sleep.

Eat until satisfied, not stuffed. Leave a third of the stomach empty. Space for digestion. Space for the fire to do its work.

Drink warm water, not cold. Cold beverages douse the digestive fire. Warm water supports it. Sip throughout the day. Drink little during meals — enough to help the food move, not so much that it dilutes the digestive juices.

These are not rules to follow blindly. They are principles that make physiological sense. Try them for a week. Notice what changes. The body will teach you what it needs.

The recipes

We begin with the dishes that form the foundation of Ayurvedic eating — the foods that monasteries and households have relied on for millennia. These are not exotic. They are simple, deeply nourishing, designed to be prepared often.

Kitchari

45 minutes Serves 4 Tridoshic

Kitchari is the dish that healed monasteries. For three thousand years, it has been the food given to the sick, the elderly, the young, the postpartum mother, the person in need of reset. It appears in texts dating back to the Vedic period. It is the core of panchakarma — the Ayurvedic cleansing protocol. It is the only food recommended during times of deep healing. The combination is specific: split mung beans and basmati rice, simmered until they become one thing. Mung beans are the only legume that produces no intestinal gas. The ratio creates complete protein. The spices kindle digestive fire without aggravating any dosha. This is not comfort food. It is completion food.

Before You Begin

Rinse the dal until the water runs clear. This takes five rinses, perhaps more. Watch the water transform from cloudy to transparent. This is the beginning of the transformation — the removal of what is not needed.

Ingredients

• 1 cup split mung dal
• 1/2 cup basmati rice
• 6 cups water
• 2 tbsp ghee
• 1 tsp cumin seeds
• 1 tsp mustard seeds
• 1 tsp turmeric powder
• 1/2 tsp ground coriander
• 1/2 inch fresh ginger, grated
• 1/4 tsp black pepper
• Salt to taste
• Fresh coriander for garnish

Method

1. Rinse the mung dal five times until water runs clear. Rinse the rice once. Combine dal and rice in a pot with 6 cups of water.
2. Bring to a boil, then reduce heat to low. Cover partially and simmer for 25 minutes, stirring occasionally.
3. In a small pan, heat the ghee over medium heat. When shimmering, add cumin and mustard seeds. Wait for the mustard seeds to pop — this is the signal that the oil is ready to receive the other spices.
4. Add turmeric, coriander, ginger, and black pepper to the ghee. Stir for 30 seconds until fragrant. The smell that rises is the smell that filled monastery kitchens for a thousand years.
5. Pour the spiced ghee into the simmering kitchari. Add salt. Stir to combine.
6. Continue cooking for another 15-20 minutes until the consistency is porridge-like. The dal and rice should have lost their distinct shapes, becoming one thing.
7. Serve warm, garnished with fresh coriander. Eat slowly. This is medicine.

The Teaching

Kitchari is not cuisine. It is a reset button for the digestive system. When you are depleted, eat kitchari. When you are recovering, eat kitchari. When you do not know what to eat, eat kitchari. The simplicity is the point. One pot, one flame, one meal. The body knows what to do with this.

Golden Milk

10 minutes Serves 1 Vata/Kapha pacifying

Haldi doodh — turmeric milk — has been drunk in Indian households for over five thousand years. The grandmother's remedy for everything: inflammation, insomnia, colds, wounds, grief. The golden colour comes from curcumin, the compound in turmeric that modern research has identified as one of the most potent anti-inflammatory agents in the plant kingdom. But the milk is not merely a delivery vehicle for a compound. The combination works together. The fat in the milk makes the curcumin bioavailable. The black pepper increases absorption by two thousand percent. The warming spices kindle agni while the milk soothes. This is synergy that three thousand years of practice discovered.

Before You Begin

This is a nighttime drink. Make it an hour before bed. The act of making it is the beginning of unwinding — the warmth, the stirring, the fragrance that fills the kitchen. Let the preparation be the transition from day to night.

Ingredients

• 1 cup whole milk (or oat milk)
• 1 tsp turmeric powder
• 1/4 tsp ground cinnamon
• 1/4 tsp ground ginger
• Pinch of black pepper
• 1/2 tsp ghee or coconut oil
• Honey to taste (add after cooling)

Method

1. Combine milk, turmeric, cinnamon, ginger, pepper, and ghee in a small saucepan.
2. Heat over medium-low, whisking gently. Do not boil. Let the spices infuse as the milk warms.
3. When steaming and fragrant (about 5 minutes), remove from heat.
4. Let cool slightly. Add honey if desired — never add honey to boiling liquid, as this creates ama (toxins) according to Ayurveda.
5. Pour into a cup. Hold it. Feel the warmth in your hands before you drink.

The Teaching

Golden milk is not a supplement. It is a ritual. The warmth in your hands. The colour of sunrise. The smell of something ancient and known. Drink it slowly. Let the nervous system register that the day is done, that rest is coming, that you are cared for. This is what it means to eat with the Dark Teacher — to create the conditions for surrender.

Ghee

30 minutes Makes 2 cups Tridoshic

Ghee is clarified butter, but to call it that misses the point. In Ayurveda, ghee is considered amrita — nectar — the most sattvic of all oils. It is the carrier for medicines. It is the offering poured into sacred fires. It is the foundation of the Ayurvedic kitchen. The process of making ghee removes the milk solids that cause butter to burn and go rancid. What remains is pure butterfat, stable at room temperature, suitable for high-heat cooking, with a shelf life measured in months. The golden oil that results carries the essence of the milk, concentrated and transformed.

Before You Begin

Use the best butter you can find — organic, from grass-fed cows. What the cow ate becomes what you eat. The quality of the source determines the quality of the result.

Ingredients

• 500g unsalted organic butter

Method

1. Cut butter into cubes and place in a heavy-bottomed pan over low heat. Let it melt completely.
2. As the butter melts, a white foam will form on the surface. Do not skim it. Do not stir. The ghee makes itself.
3. Continue cooking over low heat. The bubbling will change — first large, then smaller. The foam will begin to sink. The butter will become increasingly clear.
4. After 15-20 minutes, you will see golden milk solids settled at the bottom. The liquid above will be clear gold. The smell will shift from buttery to nutty. This is the moment.
5. Remove from heat immediately. A moment too long and the solids burn, creating a bitter taste.
6. Let cool for five minutes. Strain through a fine mesh sieve or cheesecloth into a clean glass jar.
7. Store at room temperature. The ghee will solidify and become pale gold. It keeps for months without refrigeration.

The Teaching

Making ghee is an act of transformation. Butter, which spoils, becomes something that endures. The impurities separate and fall away. What remains is essence. The Ayurvedic texts call ghee yogavahi — a carrier that enhances everything it touches. Use it for cooking, for medicine, for the sacred. One substance, infinite applications.

CCF Tea

10 minutes Serves 2-3 Tridoshic

Cumin, coriander, fennel. Three seeds. One of the simplest and most famous formulas in Ayurvedic home medicine. This tea is given for digestive distress of all kinds — bloating, cramping, irregular motility, the aftermath of poor eating. It is gentle enough for daily use, effective enough to notice. Each seed contributes something specific. Cumin stimulates metabolism and controls gas. Coriander reduces inflammation and improves overall digestion. Fennel relaxes the smooth muscles of the digestive tract and is particularly good for Pitta-type disturbances. Together, they create a formula that serves anyone.

Before You Begin

Keep a jar of pre-mixed CCF seeds in your kitchen. Equal parts by volume. Reach for it when digestion needs support. This is the Ayurvedic equivalent of having chamomile tea in the cupboard — always available, always appropriate.

Ingredients

• 1/2 tsp cumin seeds
• 1/2 tsp coriander seeds
• 1/2 tsp fennel seeds
• 2 cups water

Method

1. Bring water to a boil. Add all seeds.
2. Reduce heat and simmer for 5 minutes. Watch the colour change as the seeds release their properties.
3. Remove from heat. Let steep for another 5 minutes.
4. Strain into cups. Drink warm, not hot. Sip slowly.

The Teaching

CCF tea is first aid for the digestive system. When you have eaten too much, drunk too cold, eaten too fast, eaten in stress — reach for this. Two to three cups daily is appropriate during digestive reset. Avoid drinking in the evening, as the tea is mildly diuretic. Let the body do its work.

Seasonal eating

Ayurveda understands that the body is not separate from the world. As seasons change, so should the diet. This is not arbitrary. Each season increases certain doshas. The appropriate foods counterbalance them.

Winter increases Vata. The cold, dry air aggravates the air element. Counter with warm, moist, heavy foods. Soups, stews, root vegetables. More ghee. More warming spices — ginger, cinnamon, black pepper. This is the season for building, for nourishing, for the largest meals.

Spring increases Kapha. As the frozen earth thaws, so does accumulated heaviness in the body. Counter with light, dry, cleansing foods. Bitter greens. Less oil. Less dairy. Pungent spices. This is the season for reducing, for clearing, for simplicity.

Summer increases Pitta. The heat accumulates. Counter with cooling, refreshing foods. Cucumber, coconut, mint, fennel. Less spice. Less cooking — more raw when digestion is strong enough. This is the season for lightness, for hydration.

Autumn is transitional, moving from Pitta heat to Vata cold. Gradually shift from cooling foods to warming ones. Ground the Vata that autumn winds will aggravate. Sweet, grounding foods. Cooked root vegetables. Warm spices returning.

The body already knows this. In winter, you crave soup. In summer, you want salad. Ayurveda makes the intuition conscious, refines it, teaches you to trust what the body is asking for.

The teaching

What does Ayurveda offer the Terra Form§ practitioner? Several things.

First: the understanding that digestion is central. The Hunger Teacher works directly on the digestive fire. Intermittent fasting kindles agni. Extended fasting resets it. The choice of when to eat — not just what — shapes the body's capacity to transform food into nourishment.

Second: the awareness that constitution matters. Not everyone should eat the same things. The body you were given has specific needs. Learning your dosha is learning your edges. This is the work of the Floor Teacher — discovering where you end.

Third: the principle that food is medicine. What you eat today becomes your tissue tomorrow. The Ayurvedic diet is not about restriction. It is about selection — choosing the foods that bring your particular body into balance.

Fourth: the recognition that how you eat is as important as what you eat. Eating in silence, eating with attention, eating when calm — this is the Silence Teacher at the table. The nervous system state determines whether the food can be received.

This is the oldest unbroken tradition of food as medicine. It has survived because it works. Not because someone decreed it. Because generation after generation tried it, observed the results, passed on what they learned. You do not need to become Hindu. You do not need to believe in doshas as metaphysical realities. You need only cook the food, eat it as prescribed, and notice what happens.

The fire is waiting. Feed it well.

The Seven Teachers in Ayurveda

How each Teacher manifests in this tradition of fire and balance.

Sources & Further Reading

• "Charaka Samhita" — Classical text, ~800 BCE (translations available)
• "Ashtanga Hridaya" — Vagbhata, 6th century CE
• Lad, Vasant. "Ayurvedic Cooking for Self-Healing." The Ayurvedic Press, 1997.
• Morningstar, Amadea. "The Ayurvedic Cookbook." Lotus Press, 1990.
• Svoboda, Robert. "Prakriti: Your Ayurvedic Constitution." Lotus Press, 1989.
• Modern research: Studies on microbiome differences by prakriti type, curcumin bioavailability, and circadian meal timing.