A handful of pecans (or swap for almonds, walnuts, or any kind of seeds)
1–2 tsp maple syrup or honey
Dash of cinnamon
Dash of pumpkin spice
1 tsp butter or ghee
Optional: 1 tbsp peanut butter for extra protein
Method
Rinse and cook the amaranth: Add butter and amaranth, stir for a bit then add water to the saucepan. Bring to a boil, then reduce to a simmer. Add a drizzle of maple syrup or honey, dash of cinnamon, dash of pumpkin spice. Cook uncovered for about 15–20 minutes, stirring occasionally, until creamy and most of the water is absorbed.
Prepare the stewed plums: In a small pan, melt butter or ghee. Add sliced plum, Cook gently for 3–5 minutes until the fruit softens and releases its juices. Add the nuts to this to lightly toast it.
Assemble: Spoon the cooked amaranth into a bowl, top with stewed plums, sprinkle pecans or seeds, and finish with peanut butter if desired. Serve warm.
Nutritional Breakdown (Approx. per serving)
Nutrient
Amount
Calories
~380–420 kcal
Protein
~10 g (+3–4 g if peanut butter added)
Carbohydrates
~55 g
Fiber
~6 g
Fat
~14 g
Iron
~3 mg
Magnesium
~120 mg
Potassium
~350 mg
This recipe is where modern nutrition meets Ayurveda — a reminder that balance isn’t about choosing one or the other, but letting both guide how we eat and live.
As the winter season approaches, our bodies naturally crave warmth, grounding, and protection. In Ayurveda, each season affects our doshas, or body types (Vata, Pitta, and Kapha), in unique ways. During winter, Vata and Kapha imbalances are particularly common due to the cold, dry air and shorter days. This guide will help you understand how each body type is affected and offer simple Ayurvedic tips to maintain harmony and boost your immunity.
Understanding Winter Imbalances
Winter’s cold and dry qualities can lead to imbalances in Vata and Kapha, affecting energy levels, immunity, and mental well-being. Here’s how each dosha responds to the season and the signs of imbalance:
Vata (Air and Space): Winter’s cold, dry qualities aggravate Vata, often leading to dryness, stiffness, anxiety, and restlessness. People with a Vata constitution may feel particularly affected by the cold and need extra grounding.
Pitta (Fire and Water): Pitta doshas may enjoy winter’s cooling effects initially, but as they spend more time indoors, they may feel impatience or irritability. They must guard against excess heat or dryness from indoor heating.
Kapha (Water and Earth): Kapha doshas are prone to heaviness, lethargy, and sinus congestion in winter. The cold dampens their energy, making it essential to keep moving and avoid stagnation.
Ayurvedic Tips for Winter Wellness
To stay balanced during winter, here are some practical Ayurvedic tips to support each dosha.
For Vata
Eat Warm, Moist Foods: Opt for soups, stews, and warm grains. Incorporate spices like ginger, cinnamon, and cumin for warmth.
Daily Abhyanga (Oil Massage): Use warm sesame or almond oil to soothe the skin and calm the nervous system.
Gentle Movement: Practice yoga or stretching to release tension and support circulation.
Establish a Routine: Regular sleep and meal times create stability for the Vata mind and body.
For Pitta
Choose Nourishing but Light Foods: Opt for cooked leafy greens, basmati rice, and moderate spices. Avoid overly rich, salty, or oily foods.
Stay Cool but Moisturized: Avoid excessive heating indoors, and use cooling oils like coconut on the skin.
Practice Meditation: Calm the mind and reduce any inner heat with meditation or breathing exercises.
Enjoy Outdoor Activities: Moderate outdoor exercise, like brisk walking, helps Pitta stay active without overheating.
For Kapha
Eat Light, Warming Foods: Soups with spices like black pepper, ginger, and turmeric can boost digestion and clear congestion.
Keep Moving: Incorporate regular exercise to avoid stagnation—dancing, brisk walking, or cardio are great options.
Dry Brushing: Before showering, dry brushing stimulates circulation and energizes Kapha’s slower metabolism.
Limit Dairy and Sweets: These can increase Kapha’s heaviness; try alternatives like spiced herbal teas and fruits.
Conclusion
Ayurveda teaches us to adapt our lifestyle and diet to align with each season’s qualities, and winter is no exception. By tuning into your body’s unique needs, you can embrace winter with energy, warmth, and balance. Each dosha has its own way of navigating winter, but by following these practices, you’ll support your body, mind, and spirit throughout the colder months.
As the weather cools and autumn sets in, our bodies often crave warm, nourishing meals that support digestion and keep us balanced against the season’s dryness and cold. This Vegetable Curry recipe is perfect for fall and can be enjoyed alongside your choice of grains, such as roti, rice, barley, or quinoa. Packed with seasonal vegetables and soothing spices, it provides comfort while aiding in digestion, especially when tailored to different Ayurvedic body types.
For Kaphas, who tend to have a slower metabolism, consider boosting digestion by adding extra warming spices like coriander, garam masala, chili powder, and ginger. Pittas, on the other hand, benefit from a gentler approach—using almond paste instead of coconut paste. This simple substitution keeps the curry light and cooling while still delivering a creamy richness. Try this versatile dish as an inviting, healthy option that brings warmth and balance to any fall evening.
Paste: Cashews and shredded coconut – 1/5 cup combined, soaked and ground into a paste
Ground Spices: Coriander powder, cumin powder, turmeric powder, salt to taste
Method
Prepare the Paste: Soak the shredded coconut and cashews for 2 hours. Once softened, blend into a smooth paste and set aside.
Cook the Base:
Heat coconut oil or ghee in a large pan over medium heat. Add the curry leaves, bay leaves, cinnamon, cloves, and cardamom, letting the spices release their aroma.
Add the chopped onion and sauté until golden brown. Add grated ginger, garlic, and chili, stirring for another minute until fragrant.
Add the Spices and Tomato:
Stir in the chopped tomato along with turmeric, coriander, and cumin powder. Cook until the tomato breaks down and the mixture becomes a thick masala.
Cook the Vegetables:
Add the chopped vegetables and mix well, ensuring each piece is coated in the spice mixture. Let the vegetables cook in the masala for a few minutes.
Add the cashew-coconut paste, stirring to incorporate. Add salt to taste and adjust any spices as desired. If the curry is too thick, add a little water to reach your preferred consistency.
Finish with Herbs:
Once the vegetables are tender, add fresh coriander and mint leaves as garnish. Serve warm with your choice of grain.
This hearty fall curry is not only flavorful but also supports your body’s seasonal needs, promoting digestion and overall wellness.
This space is here to guide you on a path to greater self-awareness and personal growth. Reflection provides the opportunity to examine your thoughts, actions, and experiences—enabling you to gain insights into your strengths, challenges, and overall well-being. With these prompts, allow yourself the time to pause, look inward, and reconnect with the essence of who you are, discovering valuable lessons and perspectives that can inspire positive change.
Research highlights the importance of self-reflective reasoning in developing our sense of “self.” According to the narrative identity model, as we create and reflect on our life stories, we build a sense of continuity, meaning, and self-understanding. (McAdams and McLean, 2013).
Before diving into self-reflection journaling, here are some simple steps to prepare:
Choose a time to journal each day to build consistency.
Set an intention for your journaling session.
Write freely let your thoughts flow.
Be honest with yourself as you reflect.
Review periodically to notice shifts in your perspectives and growth.
Here are seven self-reflection prompts to explore over the next week. Try focusing on one prompt per day. Write as much as you feel called to—there’s no word count or limit. The goal is to allow your thoughts to flow, bringing clarity and insight into your journey of self-discovery.
When do I feel most like myself, and what significant experience or moment has shaped who I am today?
What recurring themes or patterns do I notice in my life, and what might they reveal about my personal journey?
What are my core values, and how do they guide my decisions and actions?
What do I need more of in my life, and what do I need less of?
What would I like to change about myself for the future, and how does this align with the person I aspire to become?
What or who stops me from making these changes? What areas of myself do I want to explore more deeply, and how can I begin?
What fears or limiting beliefs have held me back, and how can I start to overcome them?
Reference:
McAdams, D., & McLean, K. (n.d.). (PDF) narrative identity. Research Gate. https://www.researchgate.net/publication/269603657_Narrative_Identity
Many common skin issues can be addressed with the power of nature, and Ayurveda teaches that our skin reflects what’s happening within. This is why skin care in Ayurveda goes beyond topical treatments, emphasizing balanced digestion, circulation, and metabolism.
Skin problems typically vary with each person’s unique constitution, or dosha. For example, if you have a Vata body type, you may experience dry, cool, and cracked skin, often leading to flaky patches, early signs of aging, and fine lines. If you’re a Pitta type, your skin may tend toward flushes, sensitivity, and acne, along with inflammation and a heightened response to sun exposure. A Kapha body type usually has oily skin that may appear dull or lack radiance. This is why Ayurveda takes an individualized approach to skincare rather than a one-size-fits-all solution, promoting remedies that address underlying imbalances.
Although Ayurveda recommends a comprehensive approach, there are simple natural remedies you can try at home to support your skin. By adjusting your diet, using beneficial herbs, and trying out pantry-based skincare, you can help alleviate common skin issues.
Ayurvedic Remedy for Fall Dry Skin
One of the most frequent skin concerns in the fall is dryness. Despite all efforts, skin can sometimes feel persistently dry, flaky, and dull, with cracked nails and rough patches. Fortunately, nature provides seasonal ingredients, like cherries, that can help nourish your skin in alignment with Ayurveda’s principles.
Benefits of Cherry for Dry Skin
In Ayurveda, the foods and herbs that flourish each season are best suited to support our health in that time of year. For fall, cherries are an excellent choice to hydrate and rejuvenate dry skin. Rich in antioxidants and polyphenols, such as anthocyanins and phenolic acids, cherries help protect and repair skin while combating dryness. Anthocyanins not only give cherries their vibrant red hue but also offer potent anti-inflammatory properties that soothe irritation and help counteract oxidative stress, a common cause of dry skin. Phenolic acids further protect your skin from free radicals and help replenish moisture, especially after summer’s intense sun exposure.
DIY Cherry Face Mask for Fall
Give your skin a natural glow with this simple, hydrating cherry mask. It’s easy to make and can help alleviate the dryness of fall.
Ingredients:
Fresh Cherries
Organic Honey (optional)
Method:
Take a handful of fresh cherries, pit them, and mash them into a smooth paste.
Add a small amount of honey if desired, and mix well.
Apply this mixture to clean skin and leave it on for about 15 minutes.
Rinse off with warm water and follow up with your regular moisturizer.
This natural remedy will leave your skin feeling refreshed, hydrated, and glowing.
Embrace Ayurveda’s seasonal wisdom and nourish your skin naturally with Arati Ayurveda.
Reference:
Kim, D.-W., Jung, D.-H., Sung, J., Min, I. S., & Lee, S.-J. (2021, March 13). Tart cherry extract containing chlorogenic acid, quercetin, and Kaempferol inhibits the mitochondrial apoptotic cell death elicited by airborne PM10 in human epidermal keratinocytes. Antioxidants (Basel, Switzerland). https://pmc.ncbi.nlm.nih.gov/articles/PMC8001120/
