21 DAY

RECIPE BOOK
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Harish Warrier 2023

 WEEK 1 SHOPPING LIST
VEGGIES GROCERY
Lime Green gram
Onion, Garlic, Ginger Jaggery
Carrot Rice (basmati)
Green Chillies Moong dal
Ivy Gourd Wheat flour
Coriander plant
Curry leaves
Tomato
Potato
Green peas
Pumpkin
Zucchini
Green beans
Cauli flower

OIL AND FAT CONDIMENT OTHERS

Coconut oil Mustard seeds Raisins
Ghee Hing Cashew
Sesame oil Fenugreek
Cloves
Bay leaves
Cardamom pods
Cinnamon
Black pepper
Turmeric Powder
Rock Salt

YOUR LIST, IF ANY

 1
21 DAY PRAKRITI CHALLENGE

Week
RECIPES
 What you would do:
Focus on Transitioning you from your regular

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food to one that can accommodate Prakriti

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.
based tweaks from next week onwards.
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You may include these recipes in your daily

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routine as suggested here and continue
following your regular food at times other
than those mentioned here.

Reason:
Sudden diet changes can lead to metabolic
stress.
When you transition slowly the body
acclimatizes easily.
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 YOUR RECIPES for the day
at a glance

For BREAKFAST Anything of your choice

For LUNCH Ivy Gourd Sabji

For DINNER Anything of your choice

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Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 Page-1
ingredients
Ivy Gourd- 300 gms
(washed thrice after cutting-length or breadth)
Onion- 1 (optional)- finely chopped
Garlic- 2 cloves (optional)-crushed
Green chilly -1
Turmeric powder QS
Rock salt QS
Coconut shredded 1/4 cup
5E Curry Powder (optional)- 1-2 tsp
Mustard seeds 1/4 tsp
Water QS

instructions

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1. Cut and Wash Ivy gourd and wash it

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thrice and keep aside
2. On a Kadai heat oil (coconut or

f e . cIvy
o
Gourd
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Sabji
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groundnut ideally) and put 1/2 tsp of

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mustard seeds and let it splutter.

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2 servings 25 minutes

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3. Saute the onion and garlic, if you prefer
to use it.
4. Put the ivy gourd and mix well. Add
A Simple Tridoshik sabji that's good for all
Turmeric, salt and 5E Curry powder and
mix thoroughly. Prakriti's.
5. Pour enough water and Close the lid till Benefits of Ivy Gourd
it cooks well.
AVERTS OBESITY
6. When the gourd is 3/4th cooked, put
ENHANCES DIGESTION
shredded coconut and mix well.
7. Garnish with Coriander leaves (optional) PREVENTS AND TREATS KIDNEY STONES
AVERTS CANCER
Serve Hot with Roti/ Rice HELPS IN TREATING INFECTIONS
IMPROVES HEART HEALTH
HELPS IN CHRONIC DISEASES

Notes
Cut and wash ivy gourd to remove most of the
stickiness this can make it more balanced and
acceptable for all doshas
 Page-2

5E Curry Powder
CUMIN SEEDS ( powdered) - 8 tsp
CORIANDEER SEEDS (powdered) - 8 tsp
FENNEL SEEDS ( powdered) - 8 tsp
DRIED GINGER ( powdered) - 8 tsp
TURMERIC POWDER - 4 tsp
AMLA / GOOSEBERRY POWDER - 4 tsp

NOTE:
If you are sensitive to dried ginger powder, reduce the amount
to 4 tsp. But its better to take 8 tsp in the mixture as it is highly
helpful in digestion.

Preparation:

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Mix all these powders together and keep in an airtight

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container.

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Usage :

1 Tsp per serving

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E.g. If you are making a soup for 4 servings, add only 4 tsp of
this curry powder.

You can get it here: www.5elife.live/shop

 co m
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 YOUR RECIPES for the day
at a glance

For BREAKFAST Anything of your choice

For LUNCH 5E curry powder soup

Green Gram Halwa
For DINNER Anything of your choice

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Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 Page-5

5E Curry powder soup

Servings: 4 Prep time: 5 min Cook time: 15 min

INGREDIENTS DIRECTIONS

For Masala Paste 1. firstly, in a small blender take 1 tbsp cumin, 1 tsp
1 tbsp cumin / jeera pepper, 3 clove garlic (optional), 4 tsp 5E curry
1 tsp pepper powder and 2 tbsp coriander stem.
2. blend to a coarse paste without adding any water.
3 clove garlic (optional)
keep aside.
4 tsp 5E Curry powder
3. in a large kadai, heat 2 tbsp oil and splutter 1 tsp
2 tbsp coriander stem
mustard, few curry leaves and pinch hing.
for rasam: 4. add in the prepared masala paste and saute for a
2 tbsp oil minute.
1 tsp mustard 5. now add 1 tomato, ¼ tsp turmeric and 1 tsp salt
few curry leaves 6. saute for a minute or until tomatoes turn soft and

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pinch hing / asafoetida mushy.

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7. further, add 1 cup tamarind extract and 3 cup
1 tomato (chopped)

.
water. mix well.
¼ tsp turmeric

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8. cover and boil for 8 minutes or until raw flavour

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1 tsp salt
disappears.

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1 cup tamarind extract 9. Finally, add 2 tbsp coriander and enjoy south
3 cup water indian rasam with hot steamed rice.
2 tbsp coriander (finely
chopped)
 Page-6

Green Gram Halwa

Perfect for brunch

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PREPPING TIME: 15 MIN

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SERVINGS: 2 COOKING TIME: 15 MIN

INGREDIENTS
. c o
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1. The green gram should be soaked overnight and boiled

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1. 300 gm soaked whole in the cooker or open vessel

green gram seeds
2. Jaggery 100 gm
3. Ghee 2 tablespoon
4. Black raisins- 10 nos
5. Cashew optional
2. Heat the ghee on a low flame till it turns aromatic and
add the cashew and raisins into it and keep aside
3. Next, Add the jaggery and let it liquefy and boil.
4. As it starts boiling, add a pinch of salt
5. Mix the green gram (pressure cooked), after straining
the excess water.
6. Let it cook in the jaggery syrup till its cooked well
7. Serve warm.

P.S: You may pressure cook the soaked Green Gram till it
turns soft.

FACTS:
Green gram is rich in antioxidants and helps reduce bad cholesterol. aids digestion and prevents
constipation. Both an anti-diabetic and reduces BP at the same time.

NOTES
Though it might look odd as a major diet, this halwa has enough energy to last an entire day. The
ghee helps even in the heat of extreme summer. Pitta should consider eating in moderation.
 co m
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 YOUR RECIPES for the day
at a glance

For BREAKFAST Anything of your choice

For LUNCH Buttermilk Kadhi

For DINNER Anything of your choice

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Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 Page-9

Buttermilk
Servings: 4 Prep time: 10 min Cook time: 20 min

INGREDIENTS

co m DIRECTIONS

.
1. 1 teaspoon oil (sesame preferred) 1. Crush green chilies and garlic together.

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2. Pinch asafetida 2. Heat oil in a pan. Add a pinch of hing, cumin, crushed
3. 1/2 teaspoon cumin garlic and chilies. Saute and add onion (optional),

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4. 2 garlic cloves(optional)
5. 2 green chillies
6. 4-5 curry leaves
7. 1 small onion chopped
8. 1/4 teaspoon turmeric powder
9. 1 tomato crushed in blender
10. 4 cup buttermilk (thin)
11. Rock Salt
curry leaves, and salt.
3. Add the crushed tomatoes, turmeric and mix well.
4. Take buttermilk and add to the onion, tomato
mixture and keep mixing.
5. Add water and keep stirring till the kadhi reaches
boiling point.
6. Keep the gas flame very low.
7. Garnish with some fresh coriander leaves. Enjoy kadhi
with steamed rice.

NOTES:
Kadi is Usually prepared with buttermilk and besan. This is a variety that's usually prepared at
ayurvedic hospitals to stimulate digestive fire.
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 YOUR RECIPES for the day
at a glance

For BREAKFAST Anything of your choice

For LUNCH Rice Khichdi

For DINNER Anything of your choice

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Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.

Simple Rice Khichadi
SERVINGS: 3 PREPPING TIME: 20 MIN
Ingredients
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1/2 cup rice
1/2 cup moong dal
1/4 tsp turmeric powder
1 tsp salt
1/8 tsp asafetida
Tempering
1 tsp ghee
1 tsp coconut/ mustard oil
1/2 tsp cumin seeds
1/2 tsp mustard seeds
1 tsp finely chopped ginger
1 green chilly finely chopped
1 large tomato chopped
1/4 cup green peas
Rock salt to taste
Page-12
COOKING TIME: 20 MIN
Directions
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1. Take 1/2 cup rice and 1/2 cup moong dal in a bowl.
.
2. Soak it in enough water for 20 minutes. After 20
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minutes, drain the water and set aside.
3. Add the rice and dal to a pressure cooker and add around
3.5 to 4 cups water.
4. Add salt, turmeric powder and asafetida and pressure
cook on high heat for 5-whistles.
5. The rice and dal will cook and be very soft and mushy,
set aside.
6. To another pan on medium heat, add ghee and oil. You
may use only oil to keep it vegan.
7. Once the oil & ghee is hot, add cumin seeds and mustard
seeds. Wait till cumin seeds start sizzling and mustard
seeds pop up.
8. Add chopped ginger and green chili. Sauté for 30 seconds
or so or till the ginger starts turning light golden brown
in color.
9. Add chopped tomatoes and green peas. Cook for 2
minutes, you don't want the tomatoes to get too mushy.
10.Add the cooked rice and dal to the pan.
11. Mix till well combined, add salt and adjust to taste.
12. Garnish with coriander and serve the moong dal khichdi
with some extra ghee on top.
 co m
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 YOUR RECIPES for the day
at a glance

For BREAKFAST Anything of your choice

For LUNCH Pumpkin Paratha

For DINNER Anything of your choice

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Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 Page-15

PUMPKIN PARATHA
Ingredients

Pumpkin ripe 150 gm

Wheat Flour 300 gms
Fenugreek seeds 1 tsp
Ghee 3 tbsp
turmeric powder

Directions

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1. In a cooker pour ghee and pop fenugreek seeds. Add diced pumpkin

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and fill water till above the pumpkin. 6 whistles or till they are well
cooked.

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2. Mix the flour and pumpkin and make a smooth dough by adding

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sufficient water.
3. Roll it into a paratha size and cook on a tawa.
4. Serve hot with a sour dish (helps digestion).

Notes
Enjoyed best when shared
 co m
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 YOUR RECIPES for the day
at a glance

For BREAKFAST Anything of your choice

For LUNCH Vegetable Rice

For DINNER Anything of your choice

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Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 Page-18

Vegetable Rice
Servings: 4-6

INGREDIENTS DIRECTIONS

2 cups basmati rice 1. Wash the rice twice and drain. Wash and chop the
½ cup zucchini, chopped vegetables into bite-sized pieces.
½ cup green beans, chopped 2. Put the garlic, ginger, cilantro, coconut and the ½
cup water in a blender. Blend until liquid and set
½ cup fresh peas
aside.
(carrots, potatoes, cauliflower or broccoli
3. Heat a good-sized saucepan on medium and add
may be added)
the ghee, mustard seeds, cumin seeds, turmeric and
3 cloves garlic, chopped hing. Cook for a moment until the seeds pop. Add
1 inch piece of fresh ginger, peeled and the cloves, bay leaves, cardamom, cinnamon and
chopped fine black pepper. Mix well.
1/4 cup fresh cilantro leaves 4. Pour in the blended mixture and salt and cook

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2 tablespoons shredded, unsweetened until slightly browned.

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5. Stir in the rice and vegetables and mix well to coat
coconut

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with spices.
½ cup water

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6. Pour in the water and bring to a boil for a few

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½ cup ghee
minutes. Cover loosely and turn down the heat to

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1 teaspoon cumin seeds low. Cook until tender, about 15-20 minutes.
1 teaspoon black mustard seeds 7. Garnish with fresh lime, a sprinkle of chopped
¼ teaspoon turmeric cilantro and coconut.
1 pinch hing
12 whole cloves
8 bay leaves
10 cardamom pods This dish balances tridosha, because
1 inch piece of cinnamon stick, broken cooking the vegetables together gets rid
into small pieces of any individual aggravating qualities to
a dosha.
2 pinches of salt
½ teaspoon black pepper or more to taste
For pitta, don't use the garlic, black
5 cups of water pepper or cloves in the recipe. It will still
lime, coconut and cilantro for garnish taste good!
 co m
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Challengers Recipe Day!!!

Make a 3-course meal that kept you at your best this week.

Feel free to improvise

 WEEK 1 SHOPPING LIST
VEGGIES GROCERY
Lime Green gram
Onion, Garlic, Ginger Jaggery
Carrot Rice (basmati)
Green Chillies Moong dal
Ivy Gourd Wheat flour
Coriander plant
Curry leaves
Tomato
Potato
Green peas
Pumpkin
Zucchini
Green beans

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Cauli flower

OIL AND FAT

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CONDIMENT
co OTHERS

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Coconut oil Mustard seeds Raisins

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Ghee Hing Cashew
Sesame oil Fenugreek
Cloves
Bay leaves
Cardamom pods
Cinnamon
Black pepper
Turmeric Powder
Rock Salt

YOUR LIST, IF ANY

 Shopping List VATA

Spices Grocery
Black Pepper Oats

Ginger Wheat flour

Sea salt/Rock salt Basmati Rice

Black Mustard Seeds Rawa

Cumin Seeds Mung Dal or Mung Beans

Turmeric Powder Semolina/Vermicelli

Hing Rice powder

Cilantro/Coriander Leaf Yellow Split Mung Dal

Green chilli Split Urad Dal

Curry leaves Coconut

Cardamom Raw sugar

Cinnamon Poha

Ajwain Paneer

Mint leaves Veggies

Saffron Onions

com
Cloves Raw Beets

fe.
Curry powder Lime

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Cumin powder Lemon
Fenugreek Powder Bottle gourd
Garlic
Bay leaves
5 Green beans
Peas
Jeera Carrots
Sesame seeds Cauliflower
Lime wedges Broccoli
Capsicum
Oils Tomato
Ghee Potatoes
Sesame oil
Groundnut oil.
Others
Coconut oil Cashew
Raisins
Peanuts
Yoghurt/ curd
 Shopping List PITTA

Spices Grocery
Wheat flour
Black pepper
Coconut
Ginger
Oats
Sea salt/Rock salt
Basmati Rice
Black mustard seeds
Rawa
Cumin seeds
Raw sugar
Turmeric Powder
Rice powder
Hing
Poha
Cilantro/Coriander Leaf
Paneer
Green chilli
Semolina/Vermicelli
Curry leaves
Coriander
Fennel Veggies

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Mint leaves

.c o
Cabbage
Saffron
Onions

life
Cardamom
Lime

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Cloves
Potatoes
Curry powder
Green beans
Cardamom powder
Peas
Bay leaves
Carrots
Lime wedges
Cauliflower
Garlic
Broccoli
Jeera
Bottle gourd
Capsicum
Others Tomato
Rose petals Lemon
Cashew
Raisins
Oils
Peanuts Groundnut oil

Mung dal or mung beans Sesame oil

Masoor dal Ghee

Yellow mung dal Coconut oil

 Shopping List KAPHA

Spices Grocery
Oats
Black pepper
Wheat flour
Ginger
Coconut
Sea salt/Rock salt
Basmati Rice
Black mustard seeds
Rawa
Cumin seeds
Raw sugar
Turmeric Powder
Rice powder
Hing
Poha
Cilantro/ Coriander leaves
Paneer
Green chilli
Mung dal or Mung beans
Curry leaves
Semolina/Vermicelli
Dry ginger
Masoor dal
Fennel
Yellow split mung dal
Fenugreek seed
Mint leaves Veggies
Saffron Onions
Cardamom Cabbage
Cloves
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.c o
Lime
Curry powder

life
Lemon
Black pepper powder Potatoes

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Dry ginger powder Green beans
Bay leaves Peas
Lime wedges Carrots
Garlic Cauliflower
Jeera Broccoli
Bottle gourd
Others Capsicum
Tomato
Cashew
Raisins Oils
Peanuts Ghee
Buttermilk Groundnut oil
Honey Sesame oil
Coconut oil
 2
21 DAY PRAKRITI CHALLENGE

Week
RECIPES
 Page-1

NOTES
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This week, the recipes shall be tweaked according to your

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prakruthi. You need to make sure that the instructions are

5
followed correctly. Also, whenever an option is given to you to
make your own choices, pick items according to your prakruthi.
The servings amount is roughly mentioned in each recipe and
hence kindly check that before you start cooking to avoid
wasting food.

Also, Remember that you may make some changes according to

season and choice, but make sure you use most ingredients.
Page-2
 YOUR RECIPES for the day
at a glance Page-3

For BREAKFAST Oats Upma

Agni Tea
For LUNCH FOR VATA: Beet Raita
For Pitta & Kapha: Cabbage
Sabji
For DINNER Anything of your choice

Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 Page-4

Agni Tea
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1 litre water

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1/8 teaspoon black pepper
½ handful minced ginger

5 2 tablespoons jaggery
⅛ to ½ teaspoon rock salt

Bring all of the ingredients to a boil.

Boil for 3-5 minutes.
Take the pot off the burner, cool for a few minutes and then add the juice of
½ lime. Do not boil the lime juice.
You can pour this into a thermos and drink it throughout the day.

This tea kindles Agni and is good to drink just before a meal.
It may be a little heating for pitta, so they can leave out the black pepper if
necessary.
NOTE: The Agni Tea has to be taken everyday and can be
considered as a replacement of your detox tea.
 Page-5

Oats Upma

Ingredients
2/3 cup Oats
2 cups water (use enough to cook oats)
1 Tablespoon Ghee
½ teaspoon black mustard seeds
½ teaspoon cumin seeds
1 pinch Hing 2 pinches turmeric
1 tablespoon cilantro, chopped
½ small green chilli
5 curry leaves, fresh or dried

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¼ cup Finely chopped onions

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½ Tsp Finely chopped Ginger
Salt to taste

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Method

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1. Heat the ghee on medium heat in
a saucepan. Add the mustard
seeds, cumin seeds and hing. Stir
until the seeds pop.
2. Add the cilantro, turmeric, curry
leaves, chilli, ginger and onion.
Sauté till soft.
3. Add Water and allow it to boil. Add
oats and keep them on flame till it
cooks soft.

Serves 2
Preparation time: 15 minutes or less.
Comments:
Oats are sweet warm heavy and moist, with a touch of astringency.
When cooked in water they balance Vata and Pitta
Can be served with Ghee and grated coconut for Pitta and Vata.
Kapha can toast the oats before using to make it lighter. Toasting can aggravate bloating in Vata.
 Page-6
For Vata

Beet Raita
Ingredients
1 cup raw beets, peeled and grated
2 tablespoons ghee
½ teaspoon black mustard seeds
½ teaspoon cumin seeds
1 pinch hing
1 tablespoon cilantro, chopped
½ small green chili
5 curry leaves, fresh or dried

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1 cup plain yogurt/ curd which is not

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sour

.
¼ teaspoon salt

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Method

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1. Add the cooked beets to the yogurt

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and stir gently.
2. Heat the ghee on medium heat in
a saucepan. Add the mustard
seeds, cumin seeds and hing. Stir
until the seeds pop.
3. Add the cilantro, curry leaves and
chili. Mix quickly and take off the
stove.
4. Cool a little and add to the yogurt
and beets. Mix well.

Serves 4-6 as a side dish with meal, 1 or 2 spoonful per person

Beets, also knows as beetroot, are sweet, cooling and have a pungent
vipaka. The pungency may aggravate pitta, but occasional use is okay,
expecially with something pitta-pacifying such as cilantro. Kapha can eat this
occasionally. The spices in this recipe help lighten the heavy quality of the yogurt.
-Beets are good blood tonics and blood builders.
 Page-7
Cabbage Sabji Pitta and Kapha
4 servings 30 minutes

Ingredients
Can be eaten with rice and chapati or roti.
1 medium head cabbage, chopped

Cabbage is bitter, astringent, cooling and pungent. fine (approximately 4 cups)

It is light, digestive and kindles gastric fire. 2 tablespoons groundnut oil

½ teaspoon black mustard seeds
½ teaspoon cumin seeds
Due to the binding and dry qualities, it can cause
1 pinch hing
constipation and gas.
¼ teaspoon turmeric
½ small green chili, chopped fine
Although this recipe does balance tridosha, vata
¼ teaspoon salt
should eat it in moderation.

The turmeric, hing and salt help alleviate the

qualities that aggravate vata.

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.
method
Medicinal Uses: Acts as a mild diuretic.

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1. Wash the cabbage twice.
2. Heat a saucepan on medium heat and
add the oil, mustard seeds, cumin seeds,
hing, turmeric and green chili.
3. Sauté until the seeds pop.
4. Add the cabbage , enough water & salt.
Stir and cover. Simmer on low heat until
the cabbage is tender, but slightly crisp,
about 8-10 minutes.
Page-8
 YOUR RECIPES for the day Page-9
at a glance

For BREAKFAST PrakritiTea

WheatDosawithMintChutney
For LUNCH Saffron Rice
Sautéed Vegetables with
Prakriti Specific Toppings.
For DINNER Anything of your choice

P.S : Y0u may use any millets instead of Grains for your
dosa for today

Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 Page-10

TEA
FOR VA TA
Calm your Vata

Ingredients:

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Procedure:

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½ teaspoon fresh ginger,

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1. Boil the water and add the
grated
spices.
¼ teaspoon ground
2. Turn off the heat and let sit
cardamom
for a few minutes.
¼ teaspoon cinnamon
3. Sweeten according to
¼ teaspoon ajwain
taste.
1 cup water

Stimulates digestion.
Also very calming for Vata.
 Page-11

TEA
FOR PITTA
Calm your Pitta

Ingredients:

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Procedure:

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¼ teaspoon cumin 1. Boil the water and add the

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¼ teaspoon coriander
¼ teaspoon fennel
¼ teaspoon rose petals
¼ teaspoon fresh cilantro
1 cup water
spices.
2. Turn off the heat and
cover. Let stand for 5
minutes. Strain and
sweeten according to your
constitution.

Stimulates digestion.
Also very calming for pitta.
 Page-12

TEA
FOR KAPHA
Calm your Kapha

Ingredients:

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Procedure:

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¼ teaspoon dry ginger

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1. Boil the water and add the
⅓ teaspoon ground cloves
spices.
¼ teaspoon fennel
2. Cover, turn off the heat
¼ teaspoon fenugreek
and let sit a few minutes.
seed
1 cup water

Stimulates digestion.
Also very calming for Kapha.
 Page-13

Wheat Dosa

Ingredients Directions
1. Smear sesame oil on a Tawa
1 cup Wheat flour
2. Make a smooth batter and spread
Water enough to make a
it evenly on the Tawa.
smooth batter that is not very
3. Simmer till the pancake cooks
watery.
well, and the edges dry up.
Rock salt to taste
4. Flip it till it turns light brown.
Sesame oil
5. Serve with mint chutney

Wheat is great for Vata and Pitta, but can imbalance for Kapha.
Hence Kapha should make the batter a bit spicy or pungent.

Prakriti based Tips while preparing the batter

For Vata: Add cumin to the batter
For Pitta add: Shredded coconut
For Kapha: Add Cumin, shallots and green chillies
 Page-14
MINT
CHUTNEY
INGREDIENTS
3 cups fresh mint leaves
1 cup water
1 cup shredded, unsweetened coconut
1 small green chili, chopped
1 inch piece of fresh ginger, peeled and chopped fine
1 tablespoon ghee
½ teaspoon cumin seeds
½ black mustard seeds

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1 pinch hing

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4 curry leaves, fresh or dried
½ lime

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¼ teaspoon salt

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INSTRUCTIONS
1. Wash the mint leaves and discard long stems.
2. Put the mint, water, coconut, chili and ginger into a blender and blend on medium
until it is a well mixed and finely ground paste.
3. Heat a saucepan on medium and add the ghee, cumin seeds, mustard, hing and curry
leaves. Cook until the seeds pop. Cool and add to the mint paste.
4. Squeeze in the juice from the lime. Add the salt and stir well.
5. Store in refrigerator. keeps for 2-3 days.

The mint helps make this calming for pitta, but it is still best to leave out the chili.
 Page-15

2 SERVINGS

15-20 MIN

SAFFRON RICE
INGREDIENTS DIRECTIONS
1/8 Tsp Saffron 1. Wash the rice, and keep it aside.
1 tsp cumin seeds 2. Dry roast the saffron and cumin for 2-3
1/2 Cup Basmati Rice minutes.
1.5 Cup water 3. Add water, and other ingredients except
1 tsp cashew for rice and bring to boil.
1 tsp Raisins 4. Add rice and cook until done.
1/4 cup chopped
onions (optional)
2 cardamom
4 cloves
1 inch cinnamon
Salt to taste

NOTES

Calming for Vata and Pitta. Kapha should consume in moderation.

Sautéed Veggies
Page-16

With Dosha Specific

Toppings

Ingredients
Select 1 cup of mixed Veggies According to
your Prakriti.
One teaspoon of Groundnut oil.
One tsp 5E curry powder
Salt to taste

Toppings
Vata: Lemon Juice, one pinch of
Cumin powder, one pinch of
fenugreek powder, and shredded
coconut.

Pitta: One pinch of cardamom

powder, one pinch of turmeric
powder, and chopped mint leaves

Kapha: 2 pinch Black pepper powder,

one pinch of Dry ginger powder, and
one teaspoon of lemon juice.
Page-17
 YOUR RECIPES for the day Page-18
at a glance

For BREAKFAST PrakritiTea

Sheera

For LUNCH Spicy Potato Rice

For DINNER Anything light of your

choice

Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 Page-19

Sheera
A Timeless Sweet dish!

co m
e .
il f 1. Heat a pot and add the ghee.

5e
2. Add the rawa and cook on medium
Ingredients: heat, stirring constantly, until light
½ cup ghee brown with a fragrant smell.
2 cups rawa 3. Turn off the heat and add the hot
4 cups hot water water, stirring briskly.
1 cup powdered raw sugar 4. Cook and stir on medium heat until
1 tablespoon nuts of choice it begins to thicken.
5. Cover and turn down the heat to
low and cook for 1 minute.
6. Stir in the sugar, nuts and
cardamorn until well mixed. Serve
warm.
Prakriti Tips :
Vata and Pitta's can add extra ghee and cardamom.
Add half a teaspoon of dry ginger powder for Kapha and eat in
moderation.
People with Diabetes can reduce sugar to half
 Spicy Potato Rice Page-20
Servings: 4-5

Ingredients
2 cups basmati rice
1 cup potatoes, peeled and chopped into 1
inch cubes
1½ inch piece of fresh ginger, peeled and
chopped fine
1 small handful fresh cilantro leaves
2 tablespoons unsweetened, shredded
coconut
½ cup water
4 tablespoons ghee
1 teaspoon cumin seeds
1 teaspoon black mustard seeds
5 whole bay leaves
1 inch piece cinnamon stick, broken up
7 whole cloves

m
7 cardamom pods

co
1 teaspoon 5E curry powder

.
¼ teaspoon salt

e
4 cups hot water

il f
lime wedges, cilantro, coconut for garnish

Method
5e
1. Wash the rice and chopped potato two times.
2. Put the ginger, coconut, cilantro and the ½ cup water in a blender and blend until liquid.
3. Heat a large saucepan on medium heat and add the ghee, then the cumin
4. seeds, mustard seeds and bay leaves. Stir until the seeds pop.
5. Next add the cinnamon, cloves, cardamom, blended mixture, 5E Curry powder and salt.
Sauté slightly for 1 minute.
6. Mix in the rice and potato and stir to coat with the spices.
7. Pour in the hot water and bring to a boil. Partially cover and boil for 12 minutes, then
cover and cook over low heat for about 15 minutes. garish with cilantro and coconut.
Give each individual serving a squeeze of lemon.

Potatoes are nightshades so, in general, disturb the Tridoshic balance.

The spices help make the potatoes more digestible. This dish is very energizing.
The light and dry nature of potatoes provokes Vata.

PRAKRITI TIPS :
Vata can take with ghee and extra lemon juice
Pitta can add extra cardamom powder and mint leaves
Kapha can make it spicy with extra green chillies and cinnamon
 Page-21

Experiment with the

Vegetable Rice
 YOUR RECIPES for the dayPage-22
at a glance

For BREAKFAST PrakritiTea

Rice Powder Pancake with Chutney

For LUNCH Vegetable Rice

For DINNER Anything of your choice

Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 Page-23

VEGAN

2 SERVINGS

15 MIN

R IC E P O W D E R R O T I

INGREDIENTS DIRECTIONS
1 cup rice powder 1. Mix rice powder, coconut oil and salt with
Boiling water enough boiling water slowly to form a solid
to make a solid dough. dough of roti consistency.
2 tsp Coconut oil 2. Divide it into smaller balls and spread it
Salt to taste on the Tawa by patting with your hands
using water to soften the dough.
3. Cook on a very low flame till the insides
cook well till the edges are dry.
4. Flip over and cook till the surface turns
light brown.
5. Enjoy with coconut chutney

NOTES
Add Jeera and shredded Coconut to the dough for Vata.
Pitta can replace oil with ghee.
Kapha can add black pepper powder.
 Page-24
CLASSIC COCONUT
CHUTNEY

INGREDIENTS
2 cups unsweetened, shredded coconut ½ teaspoon cumin seeds
1½ inch piece of fresh ginger, peeled and 1 pinch hing
chopped fine
4 curry leaves, fresh or dried
½ small green chili, chopped
1 tablespoon fresh cilantro leaves ½ fresh lime
2 cups water ¼ teaspoon salt
2 tablespoons ghee
½ teaspoon black mustard seeds

co m
e .
il f
INSTRUCTIONS

5e
1. Put the coconut in a blender with the ginger, green chili and cilantro.
2. Add thewater and blend until smooth.
3. Heat a saucepan on medium and add the ghee, mustard seeds, cumin seeds, hing and
curry leaves.
4. Cook until the seeds pop.
5. Pour the spices into the blended mixture. Squeeze in juice from the lime, stir in salt
and gently mix.
6. Store in refrigerator. Keeps for 2-3 days.

This is tridoshic, but kapha can increase the hing, mustard seeds and
chilies.
 Page-25
Vegetable Rice
Servings: 4-6

INGREDIENTS DIRECTIONS

2 cups basmati rice 1. Wash the rice twice and drain. Wash and
½ cup cucumber, chopped chop the vegetables into bite-sized pieces.
½ cup green beans, chopped 2. Put the garlic, ginger, chillies, cilantro,
½ cup fresh peas coconut and ½ cup of water in a blender.
(carrots, potatoes, cauliflower or Blend until liquid and set aside.
broccoli may be added) 3. Heat a good-sized saucepan on medium
3 cloves garlic, chopped and add the ghee, mustard seeds, cumin
2 Chillies seeds, 5E Curry powder and hing. Cook for
1 inch piece of fresh ginger, peeled and a moment until the seeds pop. Add the
chopped fine

co m
cloves, bay leaves, cardamom, cinnamon

.
1/4 cup fresh cilantro leaves and black pepper. Mix well.
2 tablespoons shredded, unsweetened

il f e
4. Pour in the blended mixture and salt and

5e
coconut cook until slightly browned.
½ cup water 5. Stir in the rice and vegetables and mix
½ cup ghee well to coat with spices.
1 teaspoon cumin seeds 6. Pour in the water and bring to a boil for a
1 teaspoon black mustard seeds few minutes. Cover loosely and turn down
½ teaspoon 5E Curry powder the heat to low. Cook until tender, about
1 pinch hing 15-20 minutes.
12 whole cloves 7. Garnish with fresh lime, and a sprinkle of
8 bay leaves chopped cilantro and coconut.
10 cardamom pods
1 inch piece of cinnamon stick, broken This dish balances tridosha, because
cooking the vegetables together gets rid
into small pieces
of any individual aggravating qualities to
2 pinches of salt a dosha. For pitta, don't use the garlic,
½ teaspoon black pepper or more to black pepper or cloves in the recipe. It will
still taste good!
taste
5 cups of water
lime, coconut and cilantro for garnish
Page-26
 YOUR RECIPES for the dayPage-27
at a glance

For BREAKFAST PrakritiTea

Poha
For LUNCH Roti with not so spicy paneer
& Special Dal

For DINNER Anything of your choice

Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 Page-28

Poha
4 SERVINGS
METHOD
INGREDIENTS
1. Wash the poha nicely and rinse the water
Poha (medium to thick flakes) 1.5 cups thoroughly.
2. Keep the poha aside so that it softens and

m
Curry Leaves One sprig

co
meanwhile, cook onion, potato and peas.
Onion (finely chopped)One medium-sized
3. Place a pan on the burner and pour in the

.
Peanuts 1/4 cup

e
oil.

f
Potato (Cubed to small size) ½ cup

i
4. When the oil gets hot, add mustard seeds,

l
(optional) peanuts and cumin seeds.

e
5. When they start to crackle, add curry leaves

5
Mustard seeds ¾ tsp
Cumin Seeds ¾ tsp and onion. Saute the onions till they turn
light pink.
Turmeric powder ½ tsp
6. Now add potato. Add salt just for potatoes
Groundnut oil 2 tbsp
to cook. Cover the pan and let them cook.
Salt As per taste Keep stirring in between. It might take 2-3
Lemon Juice As per taste minutes to cook. You can add water as well
Coriander Leaves(finely chopped) 2 tbsp so that they do not burn.
7. Once the potatoes are done, add turmeric
powder.
PRAKRITI TIPS 8. Now add the poha to the pan. Add salt,
sugar and lemon juice for poha.
9. Mix everything properly—Cook for 1 to 2
Vata should eat this with extra lime juice.
minutes on shallow heat.
Pitta can take it with shredded coconut. 10. Add the chopped coriander leaves and
Extra green chilli will help keep Kapha calm. switch the flame off.
11. Poha is ready to serve.
 Page-29

Not-So-Spicy-Paneer
4 SERVINGS
METHOD

INGREDIENTS

m
1. In a frying pan, heat the ghee on a medium

co
flame and add the mustard seeds, cumin

.
1/2 kg paneer seeds and hing. Stir until the seeds pop.
½ cup ghee

il f e
2. Add the garlic, chili, onion, cilantro and
turmeric. Cook until the onions are slightly

5e
1 teaspoon cumin seeds
1 teaspoon black mustard brown.
3. Crumble in the Paneer. Stir and sauté
seeds
gently for a few minutes. Cover and let sit
1 pinch hing
at the back of the stove for the paneer to
1 clove garlic, chopped
absorb the spices.
1 green chili, chopped fine
1 small handful cilantro,
PRAKRITI TIPS
chopped
½ onion, chopped fine Paneer is astringent, cooling and sweet.
Vata should eat this in moderation. It is heavy to
½ tsp 5E Curry powder
digest and may also stimulate
kapha. Extra garlic and chili (and moderation) will
help keep kapha calm.
 Page-30

Mung Dal and Bottle GOURD

Dal

INGREDIENTS DIRECTIONS

o m
.c
1 cup split mung dal or whole

e
mung beans
1½ tablespoons groundnut oil

li f
1. Soak mung in 4 cups water for 2 hours. Heat oil in

5e
½ teaspoon mustard seeds
½ teaspoon turmeric
⅜ teaspoon hing
1 tablespoon lime juice
4 cups water
heavy skillet, add mustard seeds.
2. When they pop, add turmeric, hing, lime juice, and
drained mung beans.
3. Add all the ingredients including bottle gourd pieces,
moong dal or moong together alongwith 4 cups of

2 cups bottle gourd cut in ½ inch water and pressure cook over medium heat till the
split beans or whole green gram is cooked .
cubes
1 teaspoon fresh ginger, finely
minced
1 teaspoon sea salt
½-1 teaspoon coriander powder
¼ green chili pepper, chopped
(optional, omit for Pitta)

PRAKRITI NOTES :
Pitta needs to garnish lavishly with
chopped coriander leaves or coriander powder to offset the fresh ginger.
Vata can add a little extra lime juice
Winter tip: Please add a good amount of Black pepper and ginger
Page-31
 YOUR RECIPES for the dayPage-32
at a glance

For BREAKFAST Prakriti Tea

Semolina Upma with Mint Chutney
For LUNCH Roti
Urad Dal (For Vata)
Masoor Dal (For Pitta &Kapha)

For DINNER Anything of your choice

Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 Page-33
Semolina Upma
Ingredients
Semolina/Vermicelli 1 cup
Carrot 1 small, diced
Beans 5 nos, chopped
Capsicum 1/2, diced
Onion 1 small, finely chopped
Tomato 1 small, chopped
Mustard ½ tsp
Curry Leaves one sprig
Coriander leaves 1 tsp chopped
Ghee or cooking oil 2 tbsp
Water 3 cups
Cashews 5
Jeera ½ tsp
5E curry powder ¼ tsp

m
Turmeric powder ¼ tsp

co
Hing A pinch

.
Salt As per taste

PRAKRITI NOTES :
il f e
5e
Pitta must garnish lavishly with
chopped coriander leaves and ghee
Vata can add a little extra lime juice.
Kapha must make the recipe spicy with black pepper

Method
1. Boil the water in a pan and add a few drops of oil.
2. Add the semolina to the water and cook it for 3-5 minutes or until it turns soft.
3. Now drain the water and keep the semolina aside.
4. In another pan, heat 2 tbsp ghee.
5. Add mustard and let it splutter.
6. Add the jeera and let it splutter too.
7. Add the groundnut and the cashew nut and roast them until they turn golden brown.
8. Now add in the onions and sauté.
9. Add the hing, turmeric, salt and curry powder and sauté the spices.
10. Then, add the tomatoes and sauté till they become mushy.
11. Add the vegetables and give them a good mix. Cover the veggies with a lid and let them cook
for a couple of minutes.
12. Now add in the cooked semolina and give it a gentle mix. Sprinkle some freshly chopped
coriander and squeeze the lime juice and mix well.
13. Switch off the flame and serve.
Urad Dal (For Vata)
Page-34

Ingredients
¾/ cup split urad dal (split black lentils,
ivory in colour, available in Indian
groceries)
6-8 cups of water
½ teaspoon hing
3 cups fresh vegetables (carrots and
gourds are good)
2 tablespoons ghee
1 teaspoon black mustard seeds
1 teaspoon cumin seeds
1 tablespoon lemon juice or tamarind
3 cloves of garlic, minced
½ medium onion, chopped
1 teaspoon turmeric

m
1 tablespoon sesame seeds (optional,

co
enhances Vata calming effect)

.
1 teaspoon sea or rock salt

il f e
1 tablespoon fresh ginger, minced
three tablespoons fresh coriander

5e
leaves, chopped
Small green chilli or pepper (optional)
Garnish: chopped coriander leaves or
ginger
Wash urad dal well; drain.

Method
1. Put dal, hing, and 3 cups of water in a pressure cooker for cooking the dal. In the
meanwhile, wash and chop the vegetables and onion.
2. Carrots are attractively slit in half-moon shapes and chop the gourds.
3. Warm ghee in a medium-sized Tawa and add the mustard and cumin seeds.
4. When the mustard pops, add onion, garlic, sesame, and turmeric. Stir well and sauté until
the onion is tender. Add the chopped vegetables and enough water to cook them. Once
tender, add lemon juice.
5. When the dal is soft, stir the above mixture into it. Add salt to taste.
6. Grind ginger, coriander, and pepper in a blender and add to the dal.
7. Cover and cook over medium heat for another 2 minutes.
8. Add more hot water if the soup needs to be thinned.
Masoor Dal ( For Pitta
Page-35

& Kapha)
Ingredients
½cup masoor dal
4-5 cups of water
½ teaspoon hing
3 cups fresh vegetables (carrots and
gourds are good)
2 tablespoons ghee
1 teaspoon black mustard seeds
1 teaspoon cumin seeds
1 tablespoon lemon juice
3 cloves of garlic, minced
½ medium onion, chopped

m
1 teaspoon turmeric

co
1 teaspoon sea or rock salt
1 tablespoon fresh ginger, minced

e .
il f
three tablespoons fresh coriander
leaves, chopped

5e
Small green chilli or pepper (optional)
Garnish: chopped coriander leaves or
ginger

Method
1. Put dal, hing, and 3 cups of water in a pressure cooker for cooking the dal. In the
meanwhile, wash and chop the vegetables and onion.
2. Carrots are attractively slit in half-moon shapes and chop the gourds.
3. Warm ghee in a medium-sized Tawa and add the mustard and cumin seeds.
4. When the mustard pops, add onion, garlic, sesame, and turmeric. Stir well and sauté until
the onion is tender. Add the chopped vegetables and enough water to cook them. Once
tender, add lemon juice.
5. When the dal is soft, stir the above mixture into it. Add salt to taste.
6. Grind ginger, coriander, and pepper in a blender and add to the dal.
7. Cover and cook over medium heat for another 2 minutes.
8. Add more hot water if the soup needs to be thinned.
 Page-36

Kapha Lassi
co m
e .
il f
½ cup buttermilk

5e
1/2 cup water
2 teaspoons honey
⅛ teaspoon each of:
cinnamon
dry ginger powder
black pepper
ground cumin
3 cardamom seeds (about 1 pod)

Blend all ingredients well in blender.

Drink at room temperature.

Comment: This drink has a bit of a kick -watch out!

Excellent for winter

**Special Recipe for Kapha Prakriti

 Page-37

Challengers Recipe Day!!!

Prepare a Side Dish for the
Kitchari
Use ingredients congruent with
your Prakriti. Refer to recipes to
date for ideas.
 Page-38
4 servings 30 minutes

Kitchari for VATA

co m
e .
Ingredients
il f Method

1 cup basmati rice

5e
½ cup yellow split mung dal
3 tablespoons ghee
1 teaspoon black mustard seeds
1 teaspoon cumin seeds
2 pinches hing
½ teaspoon turmeric
½ teaspoon salt
4cups water
1. Wash the rice and mung dal well. If you have time,
let the mung dal soak for a few hours before cooking,
as it helps with digestibility. If you have a
particularly difficult time digesting beans, you may
want to precook the beans for 20-30 minutes using
the 4 cups of water.
2. In a saucepan over medium heat, heat the ghee and
add the mustard seeds, cumin seeds and hing. Stir a
moment until the seeds pop.
3. Add the rice, mung dal, turmeric and salt and stir
until well blended with the spices.
4. Add the water and bring to a boil. Boil for 5 minutes,
uncovered, stirring occasionally.
5. Tum down the heat to low and cover, leaving the lid
slightly ajar.
6. Cook until tender, about 20-25 minutes.

This kichari can be eaten by all doshas but is especially good for VATA
 Page-39
4 servings 30 minutes

Kitchari for PITTA

co m
e .
Ingredients
il f Method

1 cup yellow mung dal

1 cup basmati rice
5e 1. Wash the mung dal and rice two times. Soak the
mung dal for a few hours, if you have the time, then
drain.
1½ inch piece of fresh ginger,
2. Put the ginger, coconut, cilantro and the ½ cup water
peeled and chopped fine
into a blender and blend until liquefied.
2 tablespoons shredded
3. Heat the ghee on medium in a large saucepan and
coconut
add the blended items, turmeric and salt. Stir well.
1 small handful of cilantro
4. Next mix in the rice, mung dal and the 6 cups of
leaves, chopped
water.
½ cup water
5. Bring to a boil. Boil, uncovered, for 5 minutes. Then
3 tablespoons ghee
cover, leaving the lid slightly ajar, turn down the
½ teaspoon turmeric
heat to simmer and cook for 25 to 30 minutes, until
¼ teaspoon salt
the dal and rice are tender.
6 cups water

Although Tridoshic, this Kitchari is especially suitable to pitta.

The cilantro and coconut add to the cooling qualities that pitta needs.
 Page-40
4 servings 30 minutes

Kitchari for Kapha

co m
e .
Ingredients
il f Method

1 cup yellow split mung dal

5e 1. Wash the mung dal and rice twice. Soak the dal for a
few hours, if you have time.
2. Heat a saucepan on medium and add the ghee. When
1 cup basmati rice it is hot, put in the bay leaves, cinnamon, cloves and
3 tablespoons ghee cardamom and stir until the spices are mixed and
4 bay leaves fragrant.
4 small pieces cinnamon bark 3. Mix in the rice, dal, salt and water. Cook at a low
4 whole cloves boil, uncovered, for 5 minutes. Cover and cook on
4 whole cardamom pods low heat until the dal and rice are soft, about 25-30
6 cups water minutes.
¼ teaspoon salt

This kitchari is tridoshic, but especially good for kapha,

because of the warming and pungent qualities of the spices
PRAKRITI
CONTENTS

INTRODUCTION TO THE CONCEPT

VATA

Characterestics and sample meal

plan

om
PITTA

e . c
i
Characterestics and sample meal

l f
E
plan

KAPHA 5
Characterestics and sample meal
plan

SHOPPING LISTS FOR VATA

SHOPPING LISTS FOR PITTA

SHOPPING LISTS FOR KAPHA

All Right Reserved

Okay!!!
So, what is a Prakriti diet??? Is it something which is similar to a trendy diet that
is promoted by yet another food industry giant?? Is it something that is
exclusively for weight loss?? Is it safe for everyone to practice this??
Yeah!! We know that you will be having all these doubts in your mind; maybe
even more...
But, let's assure you.
Prakriti diet is nothing but conscious and mindful eating based on one's own
body constitution or type aka SOMATO TYPE.
Before diving into the details, let's understand what our body is made of. For that,
we are taking you to the basics of an age-old and time-tested science, Ayurveda.

om
So, what's Ayurveda? You all might be familiar with the term. You might consider
it to be another kind of medical science of Indian origin or even a science of home

. c
remedies. But Ayurveda is beyond all these perceptive.

e
f
Ayurveda is a system of healing that has both a philosophical and practical basis.

l i
Ayurveda helps to formulate a healthy lifestyle that is purely individualized and

5E
that is the beauty of this amazing science. All of us are trying to get things
personalized in this era, Aren't we??? And this wonderful science has already
done this years ago!!! How farsighted!!!
Ayurveda and most Indian Philosophies root from the fact that the Earth is
formed of 5 basic elements: Earth ( PRITHVI), Water ( AP), Fire ( TEJUS), Air (
VAYU), Ether ( AKASA). These 5 Elements form the basis of all living and non-
living things found; from the individual's constitution to the food that we eat.
Balancing the elements is the key to maintaining health and successfully healing
illness, whether physical or mental.
As mentioned earlier, these five elements form the individual's constitution, and
to understand it in a much simpler way, certain names are attributed to the
various types. Let us be familiar with those terminologies now...
Ayurveda considers our innate constitution or "PRAKRUTI" as it is called, to be a
particular combination of the 5 elements' energies at the time of our entrance
into this world. What we do with our constitution is up to us. It is the sourcebook
or the blueprint of our health, vitality, and well-being. It can also be the
springboard towards difficulties if we ignore its needs.
The 5 Elements come together to form 3 basic constitutional types. They are VATA,
PITTA, and KAPHA. If air and ether predominate in your constitution, you are
VATA in nature. If fire and water take the lead in your physical makeup, you are
PITTA in nature and if water and earth hold ascendancy in you at birth, KAPHA is
the result.
How do you know that this classification isn't some simple cultural or
philosophical or just a theoretical stereotyping? This certainly was an issue for us
too until later when we discovered what this awareness can do to us and help us
with. Humans are far more complex and remarkable than any standard
description or classification, be it Ayurvedic, Astrological, Biochemical, or
Psychological. That being said, Understanding more about our natures and
resources can be useful; it can give us support for healing and transformation.

you will discover this!!!

om
Hence, we would like to answer the above question; Try IT Yourself!!! It is useful,

e . c
f
What does understanding your constitution practically means??

l i
Each constitution has different needs. Meeting these needs assure balance and

E
better chances for good health and peace of mind. It also offers you more

5
informed choices in what health care methods are best suited for you. In short,
you can be the Your Own Boss when it comes to health-related decisions!!!

So, How can you discover your constitution??

This is what a MENTOR can help you with. We, in this short E-Book, have tried to
give some basic characteristics by which you will be able to figure out the best
description of your constitution. There might be some overlapping characters
which are quite normal as the prakruthi could be combinations of the 3 basic ones
too!!

Since you have learned the basics about your constitution, Let's go back to where
we started: The Somato Diet. Once we know what we are made up of, it is this diet
that is going to be the support system in your health. This particular diet helps you
pick and choose items that go well with your prakruti and also helps to know
which food items might create an imbalance in your constitution, making you fall
sick. Thus, by learning and understanding this, you are protected for a
LIFETIME!!!
VATA
Vatas are generally fine- boned or have a smaller skeletal structure. They
tend to be tall and thin or short and thin ; but they develop loose
subcutaneous fat once their vata balance is out of control and develops low
agni or digestive fire and this is not their natural form. When in a balanced
state, Vatas are quick to catch on to things and are highly creative and
intuitive and hence when there is an imbalance, they tend to be more
anxious, nervous and might experience constipation or even insomnia.
Excess Vata dosha in the body may mimic some neurological symptoms like
dementia in old age as the area where vata imbalance presents itself is in
the colon. This is the area where we have most of our gut bacteria and hence

m
has the strongest impact on the nervous system.

o
. c
Vata is the MOOD SWING dosha!!! Vatas tend to be irregular in every way -

e
l i f
irregular digestion, irregular sleep patterns, irregular moods when they go
out of balance. They can be hungry and may forget to eat also. Their sleep

5E
patterns can also be disturbed; they might sleep too long or might not be
able fall asleep at all. Also, women with predominant vata dosha often
experiences the worst PMS symptoms. Having said this, most women have a
temporary increase of vata dosha around their menstrual cycle. Hence, it is
very important for a vata dosha predominant person to meditate and have a
regular routine. They always benefit from warm food and calm situations.

Since vata people are already energetic, they wont be requiring strenuous
exercises as these can be overstimulating for them. Yoga posture which
focuses on stretching are particularly good for them.

When vata people put on weight, the kind of fat is usually soft, loose and
subcutaneous in the early stage and is least harmful as it is all on the
surface. This kind of fat will be quite visible and they usually get irritated
due to this as they feel it to be out of proportion and makes them self-
conscious.
VATA
TAKE THESE TO CALM AND PACIFY VATA:
• Warm & cooked foods
• Hot beverages
• Soft and moist foods such as soups
• Oily foods and Ghee
• Sweet foods

• Dry crunchy foods

om
STRICT NO TO THESE TO AVOID AGGRAVATING VATA:

• Cold foods
• Vegan lifestyle

e . c
l i f
LIFESTYLE HACKS TO CURB YOUR VATA :

timings.
5E
• Keep regular hours with the getting up and going to bed pattern & meal

• Get enough sleep : 8-9 hours

• Stay warm and moist : Have an oil massage or apply some oil over the body
before bath regularly.
• Do yoga poses involving stretches regularly.
• Deep breathing or Pranayama techniques and meditation will definitely help in
managing anxiety and nervousness.
VATA
SAMPLE MEAL PLAN

BREAKFAST : Cooked cereals - Oats or Rice porridge / Sour Juices/ Milk

SNACK : Fruit
LUNCH : Basmati rice/ rice with curried vegetables cooked in ghee or
oil
SNACK :
om
Dates, All nuts except peanuts, Fresh fruits (except raw
apple)

e . c
f
DINNER : Cooked vegetable salad with 5 E Curry powder seasoning and
some oil.

l i
5E
FOR NON- VEGETARIAN FOOD LOVERS:
Can take roasted chicken or fish or sea food during *LUNCH* time.
PITTA
The Pitta type of person has a very strong and consistent metabolism, they digest
quite fast and can almost eat anything. they tend to be " hot- blooded" in all
senses. They usually have warm body, particularly the extremities. They also have
the strongest blood circulatory system, at the same time are prone to cardiac
problems in their later life.
Their metabolism is so strong that they will hardly notice the process of digestion
until their forties, unless it is acidity or heart burn. After forty, they suddenly begin

m
to notice that they have some uninvited extra pounds in their body. When they

o
have digestive issues, they tend to show loose stools or diarrhea.

. c
They tend to fall in between the other types when it comes to size and weight.

e
f
They also have an average level of endurance and stamina. Nonetheless, they have

l i
the strongest minds, are ambitious and driven. When Pitta go out of balance, it can

E
cause irritability, anger and a red face. They also tend to develop skin disorders

5
due to the acidic nature of their blood and body in general.
When pittas gain weight, they usually tend to put inflammatory weight with
lymphatic accumulation and fake fat. It can be called " Angry weight" and presents
itself with pain, discomfort, joint aches and rashes. Its not soft and loose weight
like vatas. This kind is the most uncomfortable weight.

Pittas tend to get away with eating toxic foods when they are younger. However,
once the inflammation starts in their gut, everything can go downhill until the gut
is healed. Hot weather can be a challenge for pitta, but cooling raw foods will
reduce inflammation once their digestion is healed.For pittas, it is extremely
important to limit foods that increase body heat.

By keeping their body heat down and the lymphatics moving, pitta people can
become amazingly productive and creative.
PITTA

TAKE THESE TO CALM AND PACIFY PITTA:

• Juicy foods like grapes, mangoes, etc.
• Cooling foods like coconuts and melons.
• Foods with water content.
• Room temperature to lukewarm drinks.

m
STRICT NO TO THESE TO AVOID AGGREVATING PITTA :

o
• Spicy foods
• Sour foods

e . c
• Acidic foods such as foods containing vinegar
• Salty foods

l i f
5E
LIFESTYLE HACKS TO CURB YOUR PITTA:
• Focus on your passion and creativity to channel your pitta energy in a more
productive way.
• Get enough sleep of about 7-8 hours to keep yourself away from getting
irritated.
• Indulge in fast moving exercise of short duration. Outdoor Yoga Sessions
will also be great.
• Make a habit of practicing mindfulness in what you say and how you say it.
• Try not to be a workaholic and include leisure activities in your daily life.
• NEVER miss your DRY BRUSH
PITTA
SAMPLE MEAL PLAN

BREAKFAST : Oats with raisins ,shredded coconut and a little of

coconut palm sugar.

om
LUNCH
. c
: Soup, Rice, vegetables, leafy greens (except

e
i f
spinach), animal proteins, desserts.

l
SNACK

Dinner
5E
: Melons, coconut water, sweet fruits

: Roasted veggies and grains salad

KAPHA
Kapha is the relaxed, gentle and "cool" dosha and people with a predominant
kapha dosha tend to have a let-it-be attitude towards life and are not naturally
prone to any kind of stress, anxiety or irritation.
Physically, kapha people have the most difficulty managing their weight. They
are generally sturdy and with a big built and can go on for longer periods without
eating. This is the only group which tends to do well with any kind of fasting.
They tend to have smooth, lustrous skin, glossy dark hair, lovely singing voices

m
and good memories. When out of balance, they experience lack of motivation,

o
c
feely lazy to do anything and tend to binge eat a lot. They get attracted to

e .
mostly sedentary lifestyles and will have to keep themselves highly motivated to

f
i
get them going. Warm and dry climates suites them the best as it compliments
their cool and wet nature.

El
5
The Kapha type of person has the slowest metabolism but the greatest
consistency. They respond well to same kinds of foods. Of the three types, the
kapha type people take the longest to digest what they eat.
The Kaphas have the strongest body and the greatest level of endurance among
the three types. Along with their physical strength, they also have a very strong
immune system. They have a very good resistance to diseases and when they do
fall ill, its mostly because of poor nutritional or lifestyle habits.
Kaphas, when they gain weight, they tend to deposit fat around their internal
organs such as the heart and hence is considered the most dangerous. This
weight is the most difficult to lose and the most likely one to be the cause for
chronic disease. Because it is so dangerous, these people should work on
reducing it to prevent their organs from carrying the extra load.
If kaphas break their addiction cycle, they are naturally the healthiest of all the
three types.
KAPHA

TAKE THESE TO CALM AND PACIFY KAPHA :

• Warm cooked foods
• Dry foods
• Light foods, low in fat and oil
• Hot or warm beverages

m
• Preferably vegetarian or Vegan

. co
STRICT NO TO THESE TO AVOID AGGREVATING KAPHA :

e
• Heavy & Large quantities of food especially during night
• Cold food or cold beverages

l i f
5E
LIFESTYLE HACKS TO CURB YOUR KAPHA :
• Stay stimulated and keep moving
• Sleep for about 6 hours. Do not oversleep
• Never miss your dry brush. Deep tissue massages also helps you better
• Never hold on to things rather accept changes.
KAPHA
SAMPLE MEAL PLAN

BREAKFAST : If you are not hungry, skip breakfast or have some 5 E TEA.
If you are hungry, try some dried fruits, fruits like apple, pomegranate,
pear or some millet porridge

m
LUNCH : Dry sautéed vegetables with 5 E CURRY POWDER and some

. co
oil. Add onion, garlic, long pepper, black pepper, dry ginger powder and
just a pinch of Rock Salt with rice/ roti. Legumes can also be cooked and
used.

i fe
SNACK
DINNER
: Sour fruit

El
: Usually don't need dinner.

5
If required, have a bowl of vegetable soup or lentil soup and that
too strictly before 7 PM.

NOTE:
Kapha people and people with kapha imbalance (overweight), must be the
most careful about FRUITS. Sweet taste aggrevates kapha and adds to the
weight. So , the intake of fruits should be limited to 1 or 2 servings.
Basic Shopping List
 GRAINS LEGUMES

Wheat Whole/split green gram

Semolina, Rava Red lentil
Oatmeal Red lentils
VATA Basmati/brown rice
Quinoa
Tofu
Yellow split mung beans

om
e . c
VEGETABLES

l i f
FRUITS NUTS AND
SEEDS

Cooked onions
Beetroot 5E
Carrots
All Sweet and juicy fruits
Green Chilies
like grapes, mangoes etc.
Radish
Cooked Apples
Sweet potatoes All nuts except peanuts
Bananas
Yam's Seeds in small amounts
Berries
Pumpkin Pumpkin seed, coconut
Oranges
Egg Plant
Pomegranate
Green beans
Dried fruits taken after
Tomatoes
soaking
Ladies finger
Apricots
 DAIRY SWEETENERS

Buttermilk
Butter
Cane sugar
Ghee
Honey
VATA Cottage cheese
Lassi
Jaggery
Maple syrup
Curd
Molasses
Milk A2- served warm
No ice-cream

om
e . c
OILS
l i f
SPICES ANIMAL

5E
Cardamom
Fennel
Nutmeg
PRODUCTS

Asafetida
Cinnamon
Cloves
Coriander
Cumin
Fenugreek Eggs
Ghee Ginger Fish
Sesame oil Black Pepper
Chicken
Coconut oil Turmeric
Duck
Mustard Oil Rock salt
Cooked Garlic Shell-fishes
Peanut oil
Mustard Red Meat
Tamarind
Lemon Juice
Star Anise
Bay Leaves
 GRAINS LEGUMES

Wheat(weekly once) Green gram

Rice white, basmati Chickpeas
Barley Kidney beans
PITTA Oats Split peas
Non fermented soya
products

om
e . c
VEGETABLES
l i fFRUITS NUTS AND

5E SEEDS

Apples
Cabbage Pomegranates
Coconut
Cauliflower Dates
Pumpkin seeds in
Cucumber Figs
moderation
Green-leady veggies Grapes
Blanched Almonds
except spinach Mangoes
Ladies finger Melons
Peas Sweet orange
Potatoes Pear
Sweet potatoes Sweet plum
Raisins
 DAIRY SWEETENERS

Cane Sugar
Sweet lassi
Coconut palm sugar
PITTA Ghee
Milk
Date sugar
Jaggery
Cottage Cheese

om
e . c
OILS
l i fSPICES ANIMAL

5E PRODUCTS

Cardamom
Coriander Chicken
Ghee
Fennel Egg whites
Coconut oil
Cumin Fish- Fresh water only
Olive oil in moderation
Saffron
Turmeric
Mint
 GRAINS LEGUMES

Aged grain- at least 1 year

old All Legumes
Barley Kidney beans
Oats Green gram

KAPHA Rice
Rye
Corn

om
e . c
VEGETABLES
l i fFRUITS NUTS AND

Beetroot 5E SEEDS

Cabbage
Carrots
Broccoli
Limit to 1-2 servings/day
Cauliflower
Apples
Egg Plant Pumpkin seeds
Dry fruits
Green Beans
Pomegranates
Lettuce
Pears
Mushrooms
Onions
Ladies finger-dry fry
Peas
Potatoes
Radish
 DAIRY SWEETENERS

Buttermilk
Ghee-small amount
KAPHA Low fat/ non fat milk Honey
weekly twice- A2
Lassi- savory
Goats milk

om
e . c
OILS
l i fSPICES ANIMAL

5E PRODUCTS

Avoid animal products

All oils less than 1 tsp/day All spices except salt Chicken if need be
Preferably mustard oil
THANK YOU
And Always Remember
You are what you Digest!!!

om
e . c
l i f
5E
facebook.com/warrierharish/

instagram.com/gutguysays

support@5elife.com

All Right Reserved

Basic Shopping List
 GRAINS LEGUMES

Wheat Whole/split green gram

Semolina, Rava Red lentil
Oatmeal Red lentils
VATA Basmati/brown rice
Quinoa
Tofu
Yellow split mung beans

om
e . c
VEGETABLES

l i f
FRUITS NUTS AND
SEEDS

Cooked onions
Beetroot 5E
Carrots
All Sweet and juicy fruits
Green Chilies
like grapes, mangoes etc.
Radish
Cooked Apples
Sweet potatoes All nuts except peanuts
Bananas
Yam's Seeds in small amounts
Berries
Pumpkin Pumpkin seed, coconut
Oranges
Egg Plant
Pomegranate
Green beans
Dried fruits taken after
Tomatoes
soaking
Ladies finger
Apricots
 DAIRY SWEETENERS

Buttermilk
Butter
Cane sugar
Ghee
Honey
VATA Cottage cheese
Lassi
Jaggery
Maple syrup
Curd
Molasses
Milk A2- served warm
No ice-cream

om
e . c
OILS
l i f
SPICES ANIMAL

5E
Cardamom
Fennel
Nutmeg
PRODUCTS

Asafetida
Cinnamon
Cloves
Coriander
Cumin
Fenugreek Eggs
Ghee Ginger Fish
Sesame oil Black Pepper
Chicken
Coconut oil Turmeric
Duck
Mustard Oil Rock salt
Cooked Garlic Shell-fishes
Peanut oil
Mustard Red Meat
Tamarind
Lemon Juice
Star Anise
Bay Leaves
 GRAINS LEGUMES

Wheat(weekly once) Green gram

Rice white, basmati Chickpeas
Barley Kidney beans
PITTA Oats Split peas
Non fermented soya
products

om
e . c
VEGETABLES
l i fFRUITS NUTS AND

5E SEEDS

Apples
Cabbage Pomegranates
Coconut
Cauliflower Dates
Pumpkin seeds in
Cucumber Figs
moderation
Green-leady veggies Grapes
Blanched Almonds
except spinach Mangoes
Ladies finger Melons
Peas Sweet orange
Potatoes Pear
Sweet potatoes Sweet plum
Raisins
 DAIRY SWEETENERS

Cane Sugar
Sweet lassi
Coconut palm sugar
PITTA Ghee
Milk
Date sugar
Jaggery
Cottage Cheese

om
e . c
OILS
l i fSPICES ANIMAL

5E PRODUCTS

Cardamom
Coriander Chicken
Ghee
Fennel Egg whites
Coconut oil
Cumin Fish- Fresh water only
Olive oil in moderation
Saffron
Turmeric
Mint
 GRAINS LEGUMES

Aged grain- at least 1 year

old All Legumes
Barley Kidney beans
Oats Green gram

KAPHA Rice
Rye
Corn

om
e . c
VEGETABLES
l i fFRUITS NUTS AND

Beetroot 5E SEEDS

Cabbage
Carrots
Broccoli
Limit to 1-2 servings/day
Cauliflower
Apples
Egg Plant Pumpkin seeds
Dry fruits
Green Beans
Pomegranates
Lettuce
Pears
Mushrooms
Onions
Ladies finger-dry fry
Peas
Potatoes
Radish
 DAIRY SWEETENERS

Buttermilk
Ghee-small amount
KAPHA Low fat/ non fat milk Honey
weekly twice- A2
Lassi- savory
Goats milk

om
e . c
OILS
l i fSPICES ANIMAL

5E PRODUCTS

Avoid animal products

All oils less than 1 tsp/day All spices except salt Chicken if need be
Preferably mustard oil
 3
21 DAY PRAKRITI CHALLENGE

Week
RECIPES
 Week 3
Hi Everyone!

As this is the Last

Week of the
c o m
Challenge.
f e .
e l i
5
So this week you
will be suggested,
some ingredients to
be added to your
diet and complete
this week.
 Suggested meal
timings

Kapha:
Brunch: 10 am
Dinner: 6 pm
co m
e .
il f
5e
Vatta & Pitta
Choose 3 times
According to your Wish
 co m
e .
il f
5e
 YOUR RECIPES for the day
at a glance Page-4

Vata - Rava, soaked

For dates
BREAKFAST Pitta - Wheat
Kapha - Corn, Green
gram
co m
e .
il f
Vata & Kapha - Beetroot,
5e
For LUNCH Spices from Prakriti e-
book
Pitta - Cucumber,
potatoes
Vata- Khichdi for Vata
For DINNER Pitta- Khichdi for Pitta

2 Mealtimes for Kapha

3 mealtimes for Vata and Pitta
 co m
e .
il f
5e
 YOUR RECIPES for the day
at a glance Page-6

For Vata & Pitta - Basmati Rice

BREAKFAST Kapha - Oats

Vata - Carrots, Spices from

For LUNCH Prakriti e-book
co m
e .
il f
Pitta - Cauliflower

5e
Kapha - Ladies finger dry fry,
Spices from Prakriti e-book

For DINNER Vata - Khichdi for Vata

Pitta - Khichdi for Pitta

2 Mealtimes for Kapha

3 mealtimes for Vata and Pitta

Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 co m
e .
il f
5e
 YOUR RECIPES for the day
at a glance Page-8

For Vata - Oats

BREAKFAST Pitta - Ragi
Kapha - Fox Tail Millet

co m
Vata - Sweet potatoes, Spices
For LUNCH
e .
from Prakriti e-book
il f
5e
Pitta - Methi leaves
Kapha - Radish, Spices from
Prakriti e-book

For DINNER Vata - Khichdi for Vata

Pitta - Khichdi for Pitta

2 Mealtimes for Kapha

3 mealtimes for Vata and Pitta

Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 co m
e .
il f
5e
 YOUR RECIPES for the day
at a glance Page-10

For Vata - Quinoa

BREAKFAST
Pitta - Barley/Rice
Kapha - Ragi

co m
.
Vata - Pumpkin,Spices from
For LUNCH
f e
Prakriti e-book
l i
e e-book
Pitta -
5Prakriti
Ladies finger, Spices from

Kapha - Green beans, Spices from

Prakriti e-book

Vata - Khichdi for Vata

For DINNER
Pitta - Khichdi for Pitta

2 Mealtimes for Kapha

3 mealtimes for Vata and Pitta

Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 co m
e .
il f
5e
 YOUR RECIPES for the day
at a glance Page-12

For Vata - Semolina

BREAKFAST Pitta - Sweet potatoes, Spices
from Prakriti e-book
Kapha - Old Rice

co m
For LUNCH
.
Vata - Ladies finger, Spices from

il f e
Prakriti e-book

5e
Pitta -Peas
Kapha - Carrots, Spices from
Prakriti e-book

For DINNER Vata - Khichdi for Vata

Pitta - Khichdi for Pitta

2 Mealtimes for Kapha

3 mealtimes for Vata and Pitta

Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 co m
e .
il f
5e
 YOUR RECIPES for the day
at a glance Page-14

For Vata - Wheat

BREAKFAST Pitta - Rice
Kapha - Barnyard millet

co m
Vata - Green beans, Spices from
For LUNCH
e .
il f
Prakriti e-book

5e
Pitta - Cabbage, Spices from
Prakriti e-book
Kapha - Peas
Vata - Khichdi for Vata
For DINNER
Pitta - Khichdi for Pitta

2 Mealtimes for Kapha

3 mealtimes for Vata and Pitta

Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 co m
e .
il f
5e
 YOUR RECIPES for the day
at a glance Page-16

For Vata - Sabudana

BREAKFAST Pitta - Sabudana
Kapha - Pearl millet/ Bajra

co m
Vata - Radish, Spices from Prakriti
For LUNCH
.
e-book

il f e
Pitta - Sweet potatoes, Spices from

5e
Prakriti e-book
Kapha - Green beans, Spices from
Prakriti e-book

For DINNER Vata - Khichdi for Vata

Pitta - Khichdi for Pitta
2 Mealtimes for Kapha
3 mealtimes for Vata and Pitta

Kindly note that this is not the only food that you
consume. It should be an inclusion to your existing
menu for the day.
 For your Amazing
Participation

co m
e .
il f
5e

U N LO C K Y O U R

G I FT
In THE NEXT PAGE

DIGESTIVE MOUTH FRESHNER
il f
Ingredients
½ cup fennel seeds
5e
¼ cup toasted coriander seeds
¼ cup sesame seeds
tablespoon cumin seeds
1 tablespoon ajwan seeds
2 pinches salt (preferably black
or sea)
1 tablespoon hot water
Eat a teaspoonful after lunch and supper for good digestion and sweet breath.
Page-18
co m
e .
Directions
1. Pick over the fennel seeds for any twigs or tiny
stones.
2. Dissolve the salt in 1 tablespoon of water.
3. Heat a heavy cast iron frying pan on medium heat.
Put in the fennel seeds and roast, stirring
constantly, until slightly brown, about 2 minutes.
4. Sprinkle on the salt water and stir and toast until
dry and fragrant, Pour into a dish.
5. Roast the remaining seeds, each kind separately,
for a minute or so, until fragrant and slightly
brown. Add to the dish of fennel and mix well.
6. Store in a glass jar.