'Take the Ayurvedic path to good health and abundant natural energy to achieve your ideal shape and weight"
In Eat Right For Your Shape Lee Holmes takes a fresh look at the ancient Indian healing system of Ayurveda and applies it to the way we eat and live. Originating in India, Ayurveda presents a holistic approach to feeling well and living in harmony with yourself and your surroundings. It is a union of the mind, body, senses and soul. Through nutrition, yoga and meditation, it focuses on treating the individual as a whole rather than a specific issue or disease, so that you can achieve balance and good health, not only in your physical body, but also in your mind and spirit.
Lee's latest book in her successful Supercharged Food series is a practical guide and cookbook to help you incorporate these principles into your everyday life and bring your body back into balance. Lee discusses the Ayurvedic approach to life and how to understand and influence the interplay of your bodily systems to keep your true self feeling balanced, healthy and calm. She offers a wealth of practical advice to eat right for your own dosha or shape. The book includes a section on yoga poses and breathing exercises to pacify your dosha. The book features an extensive selection of delicious and nourishing seasonal recipes with ingredients that correct your doshic imbalance, in order to create harmony, weight management and health.
Lee says -following your own path will serve you greatly when adopting Ayurvedic principles, so let go of comparing yourself to others and make your own way to your preferred weight and maximum health'.
Lee Holmes has been incorporating Ayurvedic principles into her life after studying Ayurvedic cookery and nutrition in India. She holds an Advanced Certificate in Food and Nutrition and is a certified holistic health coach (IIN), yoga teacher, wholefoods chef and bestselling author of the Supercharged Food series, which includes Eat Your Way To Good Health, Eat Yourself Beautiful, Eat Clean Green and Vegetarian, Health Your Gut and Supercharged Food for Kids. Her articles have appeared in leading newspapers and websites around the world. Lee runs the website www.superchargedfood.com and the highly successful -Heal Your Gut' online program.
Eat Right for Your Shape
Author: Lee Holmes
If you like traditional bhajis, give this healthier version a try. Broccoli is loaded with essential nutrients and has many therapeutic benefits, including detoxifying properties. It also fills and satisfies the tummy for a long time. Make broccoli bhajis your favourite dish for taming potentially fierce pittas.
300 g (10½ oz/2½ cups) besan (chickpea) flour
2 tablespoons brown rice flour
pinch of bicarbonate of soda (baking soda)
Himalayan salt, to taste
500 ml (17 fl oz/2 cups) filtered water
extra virgin coconut oil, for shallow-frying
120 g (4¼ oz/2 cups) broccoli florets
Chia jam (page 235) and Carrot and beetroot raita (page 235), to serve
Sift the flours, bicarbonate of soda and salt into a medium bowl. Gradually add the water, stirring well to avoid lumps. The mixture should have a smooth, paste-like consistency.
Heat some coconut oil (about 4 cm/1½ inches deep) in a medium, heavy-based saucepan over medium–high heat. Once the oil is hot (a small broccoli floret should sizzle and float), working in batches, dip the broccoli florets in the batter to coat well.
Drop into the pan and cook until crisp on all sides. Lay on paper towel to drain off any excess oil while you cook the next batch.
Serve warm with chia jam and carrot and beetroot raita.
This natural, sugar-free jam suits all doshas. Fruit jams are delicious, but obtaining the desired consistency and firmness usually requires a large quantity of white sugar. This recipe uses chia seeds to create a perfect consistency, and rice malt syrup to add sweetness to the apple and berries. Delicious on its own, it can be used as a topping for pancakes – or a dollop added to the mixing bowl will sweeten up cakes, and a spoonful added to the pan will highlight curries.
1 apple, cored and grated
125 g (4½ oz/1 cup) mixed berries
250 ml (9 fl oz/1 cup) filtered water
90–120 g (3¼–4¼ oz/¼–1⁄3 cup) rice malt syrup, to taste
35 g (1¼ oz/¼ cup) chia seeds
Combine the apple, berries, water and rice malt syrup in a small, heavy-based saucepan over medium heat and bring to the boil.
Reduce the heat to low and simmer for 20 minutes or until the consistency is thick.
Remove from the heat, stir through the chia seeds and transfer to a sterilised jar.
The jam will keep in the fridge for 5 days.
Serves 3 - 4
520 g (1 lb 2½ oz/2 cups) sheep's milk yoghurt
1 raw beetroot (beet), peeled and grated
1 carrot, grated
1 onion, finely chopped
1 small capsicum (pepper), finely chopped
1 garlic clove, crushed
1 teaspoon ground cardamom
Himalayan salt, to taste
Combine all the ingredients in a large bowl by mixing gently with a spoon.
The raita will keep in an airtight container in the fridge for 3–4 days.
Vatas will enjoy this vegetarian version of a typical sushi roll, usually made with sweet white rice that can raise your blood sugar levels too quickly due to its sky-high glycemic index. By using wholesome brown rice and tempeh, you can create delicious rolls that will make your insides and outsides happy. The fibre in brown rice and fermented soy (tempeh and tamari) will ensure these rolls are easier for vatas' delicate bellies to digest. Bite down on raw cucumber and carrot to add crunchiness, and relish the creaminess of tahini and avocado, which add a dose of good fats to complete a balanced meal that's as fun to make as it is to eat.
60 ml (2 fl oz/¼ cup) wheat-free tamari, plus extra to serve
1 teaspoon lime juice
1 teaspoon ghee, melted
65 g (2¼ oz/¼ cup) tahini
100 g (3½ oz) tempeh
370 g (13 oz/2 cups) cooked brown rice
4 nori sheets
½ avocado, sliced
1 Lebanese (short) cucumber, sliced lengthways into eighths
½ carrot, sliced lengthways into thin sticks
2 spring onions (scallions), halved lengthways
Combine the tamari, lime juice, ghee and 1 tablespoon of the tahini in a bowl. Add the tempeh and set aside to marinate for 10 minutes.
Remove the tempeh from the marinade. Heat a dry frying pan over medium heat and pan-fry the tempeh until golden on both sides. Cut into thin strips and set aside.
Combine the rice with the remaining tahini. Lay a nori sheet shiny side down on the bench. With wet hands, take a quarter of the rice and press it evenly over the nori sheet, leaving a 3 cm (1¼ inch) border along the top side. Lay a quarter of the tempeh, avocado, cucumber, carrot and spring onion on top. Moisten the top edge of the nori with water and roll up securely. Repeat with the remaining ingredients.
Cut each roll into four pieces and serve with extra tamari.
Makes 15 pieces
This brilliant recipe is so easy to make, but it looks like you've gone to so much trouble. Even though the fudge appears to be iced, that's just the way it comes out!
270 g (9½ oz/1 cup) almond butter
80 ml (2½ fl oz/1⁄3 cup) extra virgin coconut oil, melted
30 g (1 oz/¼ cup) cacao powder
90 g (3¼ oz/¼ cup) rice malt syrup
½ teaspoon Celtic sea salt
1 teaspoon alcohol-free vanilla extract
Line a baking tray with baking paper.
Process the nut butter and coconut oil in a food processor until smooth. Add the remaining ingredients and process until smooth and creamy.
Spoon the mixture into the prepared tin to 3 cm (1¼ inches) thick and smooth the top with the back of a spoon or a spatula.
Freeze for at least 1 hour before slicing and serving. If stored for longer in the freezer you may need to transfer to the fridge to soften a little.
Eat Right for Your Shape
Author: Lee Holmes