Monday, October 31, 2011

Shopping list for a Tridoshic costitution



Balancing Foods

Reduce/Avoid


Fruits


Note: Fruits and fruit juices are best consumed by themselves for all doshas. Soak all dried fruits except in cases where Kapha is very high.

Mildly sweet fruits
Apricots
Apples, cooked/baked
Berries, sweet
Cherries, sweet
Dried figs, soaked
Mango, ripe
Pears, cooked
Raisins, soaked
Plums, sweet



Sour and very sweet fruits
Avocado
Apples, raw or sour
Banana
Coconut
Cranberries
Dates
Dried fruits, unsoaked
Frozen Fruits
Fruit with sugar
Grapefruit
Grapes, sweet*
Kiwi
Lemon**
Lime**
Melons
Peaches**
Pears, raw
Persimmon
Pomegranate
Prunes
Oranges
Papaya
Pineapple
Rhubarb
Strawberries


Vegetables


Note: For proper digestion and nutrient absorption, combine low starch vegetables (leafy greens, broccoli, carrots, etc.) with either grains or high protein (tofu, dairy, nuts, flesh foods). Combine high starch vegetables (potatoes, squash, etc.) with grains, but not with high protein.







Cooked, fresh vegetables
Alfalfa Sprouts
Artichoke
Arugula*
Asparagus
Bean Sprouts
Beets**
Carrots
Celery*
Cucumber
Dandelion greens*
Endive*
Fennel*
Green Beans, well cooked
Jerusalem artichoke
Jicama
Kale*
Leafy greens
Leeks, cooked** (avoid if experiencing hives)
Lettuce*
Mung sprouts, cooked
Okra, cooked
Onions cooked**
Parsnip**
Radicchio**
Rutabaga
Snow Peas*
Sprouts*
Squash* (in autumn)
Sweet Potato**
Swiss Chard*
Watercress*
Yel Crookneck Squash
Zucchini*

Frozen, dried, canned or microwaved vegetables
Raw vegetables in excess
Bell pepper
Beet greens
Broccoli**
Brussel Sprouts
Burdock root**
Cabbage
Cauliflower
Chicory
Chinese Cabbage**
Collards
Eggplant
Escarole
Fresh corn**
Kohlrabi
Mizuna
Mushrooms
Onions, raw
Pac Choy
Parsley*
Peas**
Peppers
Potatoes, white
Purslane
Spinach
Tomatoes
Turnips
Turnip greens


Grains


Note: Grains combine well with high and low starch vegetables, as well as some light legumes, such as split mung beans. They do not combine with high protein (tofu, dairy, nuts, flesh foods).

Amaranth*
Buckwheat*
Millet*
Quinoa*
Rice, brown**
White basmati rice
Wild Rice*




Cold, dry, puffed cereals
Refined, frozen or microwaved products
Barley
Corn
Granola
Kamut
Oats, cooked
Oats, dry
Oat bran
Popcorn
Rice cakes
Rye
Teff
Wheat
Wheat bran


Animal Foods


Note: If you still eat animal foods, be sure to combine them with low starch vegetables only. Avoid combining animal foods with high starch vegetables or grains (rice, breads, pastas, etc.).


Chicken, white meat
Turkey, white meat
Eggs, not fried
Freshwater fish*


Beef
Duck
Lamb
Pork
Rabbit
Seafood (esp. shellfish)
Venison


Legumes


Note: Lighter legumes, such as mung beans, combine with low and high starch vegetables, and grains. Legumes that are higher in protein or heavier (soy bean, tofu) combine with low starch vegetables only. Soak and cook them very well.



Aduki beans
Mung beans, whole*
Split mung beans (available at Herb and Spice as “Moong Dal”)
Split peas*
Tepary beans
Tofu, cooked
Urud dal*

Black beans
Black-eyed peas
Black lentils
Chana dal
Garbanzos (chick peas)
Khala Chana
Kidney beans
Common lentils
Lima beans
Navy beans
Pinto beans
Red lentils
Soy beans
Soy flour
Soy margarine
Soy Powder
Soy milk, cheese, yogurt
Tempeh
White beans

Nuts


Note: Avoid combining nuts with other protein foods. Eat only a small portion at a time.


In moderation:

Almonds, soaked overnight and skins removed
Homemade almond milk
(Avoid almonds while experiencing hives)

All other nuts

Seeds

Note: Avoid combining seeds with other protein foods.


Sesame*
Sunflower
Pumpkin*
Flax*

Psyllium

Sweeteners


Note: Avoid if candida is high, or if healing from illness.

Fruit juice concentrates, esp. apricot juice and peach nectar
Maple syrup



White sugar
All other sweeteners

Condiments



Bragg Liquid Aminos* (avoid if experiencing hives)
Coconut**
Coriander leaves (if tolerated)
Ghee (if tolerated)
Lettuce
Mango Chutney* (if homemade)
Mint leaves
Sprouts
Yogurt, fresh**





Black sesame seeds
Black pepper
Bottled salad dressings
Chili pepper
Daikon radish
Garlic
Ginger, fresh
Gomasio
Grated cheese
Ginger, dry
Horseradish
Kelp
Ketchup
Lemon**
Lime**
Mayonnaise
Mustard** (if from health food store, occasionally)
Onion, raw
Papaya chutney
Pickled vegetables/fruit
Radish
Salt
Seaweeds
Soy sauce
Tamari

Spices


Note: if Pitta is in balance (i.e. if you do not have too much heat or Pitta symptoms), you may occasionally use the spices on the “Avoid” list.



Ajwan**
Almond extract*
Asafoetida*
Basil*
Bay leaf*
Caraway*
Cardamom*
Cinnamon*
Coriander
Cumin
Dill
Fennel
Neem leaves*
Orange Peel*
Parsley*
Peppermint
Rose water
Saffron
Spearmint
Turmeric
Mustard seeds*
Oregano*
Poppy seeds*
Tarragon*
Thyme*
Vanilla
Wintergreen


Allspice
Amchoor
Anise**
Cayenne
Cloves
Fenugreek**
Garlic, esp. raw
Ginger, dry
Horseradish
Mace**
Marjoram**
Nutmeg
Paprika
Pippali
Rosemary
Sage**
Savory
Star Anise
Tamarind



Dairy




Avoid all dairy:
Use rice milk as a substitute (best if homemade)

You may or may not be able to tolerate ghee, depending on your sensitivity

All dairy
Butter, esp. salted
Buttermilk
Cow’s milk
Feta cheese
Hard Cheeses
Ice cream
Sour Cream
Undiluted yogurt


Oils


Note: Cook sesame, sunflower or olive oil on low temperatures. Do not cook other oils. Always choose cold-pressed from a health food store.


Almond
Olive*
Sesame*
Sunflower

(Avoid using oils when experiencing hives)

Deep fried foods and rancid oils
Apricot
Avocado
Coconut
Corn
Safflower
Soy

Beverages


Note: It is best to drink between meals (up to 30 min prior and 2 hours after eating), so as not to dilute digestive and enzymatic juices. Beverages are the most energizing when freshly made, rather than from bottled/frozen juices and drinks. When this is not possible, unsweetened and bottled is preferable to frozen.

Alfalfa
Aloe Vera Juice or Gel
Apricot juice
Berry juice, sweet
Carob**
Carrot juice
Cherry juice, sweet
Grain beverages
Grape juice*
Mango juice*
Miso broth**
Peach nectar

Herb Teas:

Bansha*
Basil**
Catnip
Chamomile
Chrysanthemum*
Cinnamon*
Elder flowers*
Fennel
Ginger, fresh**
Hibiscus*
Hops**
Jasmine**
Lavender
Lemon balm
Lotus**
Nettle**
Oat straw
Orange peel*
Passion flower*
Peppermint
Rasberry*
Red Clover*
Rose flowers
Saffron
Sarsaparilla
Spearmint
Violet*


Alcohol
Apple juice
Banana drinks
Beer
Caffeine
Carbonated drinks
Chocolate milk
Coffee
Cold dairy drinks
Cold drinks
Cranberry juice
Grapefruit juice
Lemonade
Orange juice
Papaya juice
Pear juice**
Pomegranate juice
Prune juice
Salted drinks (i.e. bouillon)
Soy milk, esp. cold
Tomato juice
V-8 juice




Other


Chlorella*
Spirulina and other blue-green algae**



*These foods are OK in moderation
**These foods are OK occasionally

shopping list for Vattas

SPICES

Vata: almond extract, anise, asafoetida, basil, bay leaf, black cumin, black pepper, caraway, cardamom, chilli pepper, cinnamon, cloves, coriander, cumin, curry powder, dill leaves or seed, fennel, garam masala, ginger (dried or fresh), kudzu, mango powder, mustard seeds, nutmeg, oregano, paprika, peppermint, pippali, rosemary, saffron, sage savory, spearmint, tamarind, tarragon, thyme, turmeric, vanilla.

Vata/Pitta: basil (fresh), black cumin, black pepper, caraway, cardamom, coriander, cumin, dill, fennel, garam masala, kudzu, mint, orange peel, peppermint, saffron, sandalwood chips, spearmint, tamarind, turmeric, vanilla, wintergreen.

Vata/Kapha: allspice, anise, asafoetida, basil, bay leaf, black cumin, black pepper, caraway, cardamom, cinnamon, cloves, coriander, cumin, curry powder, dill leaves, eucalyptus, fennel, garam masala, garlic (cooked), ginger (dried), mace, marjoram, mint, mustard seeds, nutmeg, onion (dried), orange peel oregano, paprika, parsley, peppermint, poppy seeds, rosemary, saffron, sage, savory, spearmint, star anise, tamarind, tarragon, thyme, turmeric, vanilla.

Tridosha (VPK=): black pepper, cardamom, cinnamon, coconut, coriander, cilantro, cumin, dill (leaves or seeds), fennel, garlic (cooked), ghee, ginger (cooked), ginger (fresh), lemon, mint leaves, mustard, nutmeg, orange peel, parsley, rose water, saffron, sea salt, tamarind, tarragon, turmeric, vanilla, wintergreen. 


Foods for Reducing Vata—Air Element
When calming Vata, EMPHASIZE sweet, sour and salty tastes, AVOID bitter, astringent and pungent

Balancing Foods

Avoid/Reduce


Fruits


Note: Fruits and fruit juices are best consumed by themselves for all doshas.

Soak all dried fruits except in cases where Kapha is very high.

Adding spices to fruits or stewing them in a little water helps their digestibility during the colder seasons or times of illness.

Sweet fruits, fresh
Apricots
Apples, cooked/baked*
Avocado
Bananas
All Berries
Cherries
Coconut
Dates
Figs, fresh
Grapefruit
Grapes
Kiwi*
Lemon
Lime
Mango, ripe
Melons, sweet
Oranges
Papaya
Pears, cooked*
Peaches
Pineapple
Plums
Raisins, soaked
Rhubarb
Strawberries*

Canned fruits
Dried fruits, unsoaked
Apples, raw
Cranberries
Frozen fruits or fruits with added sugar
Pears, raw
Persimmon
Pomegranate
Prunes
Quince, raw
Watermelon


Vegetables


Note: For proper digestion and nutrient absorption, combine low starch vegetables (leafy greens, broccoli, asparagus, etc.) with either grains or high protein (tofu, dairy, nuts, or flesh foods).

Combine high starch vegetables (potatoes, squash, etc.) with grains, but not with high protein.







Cooked, fresh vegetables
Acorn squash
Artichoke
Asparagus
Bean Sprouts
Beets
 Carrot
Cress*
Cucumber
Daikon radish*
Fennel
Fenugreek greens*
Garlic, well-cooked*
Green beans, well cooked
Horse radish**
Leeks, cooked
Mung sprouts, cooked
Mustard greens
Okra, cooked
Olives, black and green
Onions, cooked**
Parsnip
Pumpkin*
Radish
Rutabaga
Shitake **
Summer squash
Sweet potato
Watercress
Zucchini
Winter squash

Frozen, dried, canned or microwaved vegetables
Raw vegetables in excess
Arugula*
Beet greens*
Bell pepper
Broccoli**
Brussel sprouts
Burdock root
Cabbage
Cauliflower
Celery
Celtuce
Chicory
Chinese Cabbage**
Collards
Corn, fresh**
Dandelion greens
Eggplant
Endive
Escarole
Guy Lon**
Jerusalem artichoke*
Jicama*
Kale*
Kohlrabi
Leafy greens*
Lettuce*
Mizuna
Mushrooms
Onions, raw
Pac choy (bok choy)
Parsley*
Peas**
Peppers
Potatoes, white
Purslane
Radicchio
Snow peas*
Spaghetti squash**
Spinach*
Sprouts*
Swiss chard*
Tomatoes
Turnips
Turnip greens

Grains


Note: Grains combine well with high and low starch vegetables, as most legumes, such as split mung beans.

They do not combine with high protein (tofu, dairy, nuts, and flesh foods).

Cook grains with warming spices (i.e. cumin and mustard seeds):

All rice
Amaranth*
Kamut*
Oats, cooked
Teff*
Spelt
White basmati rice
Wild Rice


Cold, dry, puffed cereals
Refined, frozen or microwaved products
Barley**
Buckwheat
Corn
Granola
Millet
Oat bran** (with ghee)
Oats, dry
Popcorn
Quinoa*
Rice cakes**
Rye
Wheat
Wheat bran

Animal Foods


Note: If you still eat animal foods, be sure to combine them with low starch vegetables only.

Avoid combining animal foods with dairy, oils, or high starch vegetables or grains (i.e. potatoes, rice, breads, pastas)








A portion no larger than the size and width of the palm of your hand:

Chicken, white meat
Turkey, white meat
Eggs, coddled is best
Freshwater fish, wild caught


Beef
Duck
Lamb
Pork
Rabbit
Seafood (esp. shellfish)
Venison


Legumes


Note: Legumes combine with low and high starch vegetables.

When combined with grains (in the same meal or in the same day), they form a complete protein. Soy beans and tofu are high protein, and so they combine with low starch vegetables only.

Tofu is best steamed, baked or scrambled/stir-fried.

Well-soaked and well-cooked:

Aduki beans
Black lentils
Mung beans, whole
Red lentils*
Split mung beans (available at the Herb and Spice on Bank St.)
Tepary beans
Tofu, cooked*
Tur Dal
Urud dal (split black lentils)

Black beans
Black-eyed peas
Chana dal
Garbanzos (chick peas)
Khala chana
Kidney beans
Common lentils
Lima beans
Navy beans
Pinto beans
Soy beans
Soy flour
Soy margarine
Soy Powder
Soy milk, cheese, yogurt
Split peas
Tempeh
White bean

Nuts


Note: Avoid combining nuts with other protein foods. Eat only a small portion at a time.

Buy small quantities from the health foods store and keep in the refrigerator to prevent oils from turning rancid.

In moderation:

Almonds, soaked overnight and skins removed
Black walnuts
Brazil nuts
Cashews
Coconut
English Walnuts
Hazelnuts
Homemade almond milk
Macademia nuts
Pecans
Pine nuts

All other nuts, especially peanuts and pistachios
Salted nuts

Seeds


Note: Avoid combining seeds with other protein foods.


Chia
Flax
Pumpkin*
Sesame
Sunflower
Sunflower seed butter
Tahini

Psyllium**

Sweeteners


Note: Avoid if candida is high, and avoid/reduce if healing from illness.

Barley malt
Brown rice syrup
Fructose
Fruit juice concentrates, esp. apricot juice and peach nectar
Maple syrup
Molasses
Raw honey
Sucanat*
Sugar can juice*
Stevia

White sugar
All other sweeteners













Condiments



Black pepper*
Black sesame seeds
Coconut
Coriander leaves*
Daikon radish
Dulse
Garlic, cooked**
Ghee
Ginger, fresh
Gomasio
Hijiki
Horseradish*
Kelp
Kombu
Lemon
Lettuce*
Lime
Mango Chutney
Mayonnaise, from health food store
Mint leaves*
Mustard, from health store
Onion, cooked**
Papaya chutney
Pickled vegetables, from health store
Radish
Sea salt, sparingly
Seaweeds
Sesame seeds
Soy sauce,* wheat-free
Sprouts*
Tamari,* wheat-free
Yogurt, fresh

Chili pepper
Garlic, raw
Ginger, dry
Grated cheese*
Ketchup
Mayonnaise
Onion, raw
Table salt


Spices




Ajwan
Allspice
Almond extract
Amchoor
Anise
Asafoetida
Basil
Bay leaf
Caraway
Cardamom
Cinnamon
Cloves
Coriander
Cumin
Dill
Fennel
Fenugreek*
Garlic, cooked**
Ginger
Horseradish*
Mace
Marjoram
Mustard seeds
Orange Peel
Oregano
Parsley*
Peppermint*
Poppy seeds
Rosemary
Rose water
Saffron
Sage
Savoury
Spearmint
Star Anise
Tamarind
Turmeric
Tarragon
Thyme
Vanilla
Wintergreen

Cayenne*
Garlic, raw
Neem leaves*
Nutmeg*
Paprika
Pippali




Dairy


Note:  Choose only fresh dairy products.

Avoid dairy during times of congestion, mucus, water retention, and lethargy.

Fresh goat’s milk**
Fresh, organic cow’s milk**
Freshly made (i.e. homemade soft cheese or paneer*
Freshly made yogurt
Ghee (clarified, unsalted butter)

All dairy that is not fresh
Cow/goat powdered milk Butter, esp. salted
Buttermilk
Feta cheese
Hard Cheeses**
Ice cream
Sour Cream

Oils


Note: Only cook with ghee for high temperatures, and sesame, sunflower or olive oil for low temperatures.

Do not cook other oils. Keep all oils in the fridge, except for olive oil and ghee.

Cold-pressed, from a health food store:

Avocado
Almond
Ghee (make at home)
Olive
Sesame, especially good
Sunflower


Deep fried foods and rancid oils
Canola
Coconut
Corn
Peanut
Safflower
Soy
“Vegetable” oil

Beverages


Note: It is best to drink between meals (up to 30 min prior and 2 hours after eating), so as not to dilute digestive and enzymatic juices.

Beverages are the most energizing when freshly made, rather than from bottled/frozen juices and drinks. When fresh is not possible, unsweetened and bottled is preferable to frozen.


Consume all beverages warm or at room temperature. Cold drinks will weaken digestion and create more coldness in the body.

Aloe vera juice*
Almond milk
Apricot juice
Banana shakes/smoothies
Berry juice
Carrot juice and combos
Cherry juice
Coconut milk
Grain beverages
Grape juice*
Mango juice
Miso broth*
Hot spiced Goat milk*
Oat milk
Peach nectar
Papaya juice

Rice milk
Sour juices and teas
Vegetable broths

Hot Herbal Teas:
Ajwan
Bansha, with sweetener and milk/substitute
                     Basil
Catnip
Chamomile
Cinnamon
Cloves
Elder flowers
Fennel
Fenugreek
Ginger, fresh
Ginseng*
Hawthorne
Hibiscus*
Hyssop
Jasmine**
Juniper berries
Lavender
Lemon balm
Lemongrass
Licorice
Lotus
Marshmallow
Nettle**
Oat straw
Orange peel
Osha
Passion flower*
Peppermint
Rasberry*
Red Clover*
Rose flowers
Rose hips
Saffron
Sage
Sarsaparilla
Sassafras
Spearmint
Violet*

Alcohol
Apple juice
Caffeine
Carbonated drinks
Chocolate milk**
Coffee
Cold dairy drinks
Cold drinks
Cranberry juice
Grapefruit juice
Lemonade
Orange juice
Pear juice
Pomegranate juice
Prune juice**
Soy milk, esp. cold

Tomato juice
V-8 juice















                                  

Other


Chlorella*
Spirulina and other blue-green algae*


*These foods are OK in moderation
**These foods are OK occasionally

Avoid/Reduce means: when balanced, decrease consumption and eat occasionally. When imbalanced, avoid completely.  See your Ayurvedic practitioner if you are unsure as to your constitution or current state of balance/imbalance.