Monday, October 31, 2011

shopping list for Kapha

SPICES
Kapha: ajwan, allspice, anise, asafoetida, basil, bay leaf, black pepper, caraway, cardamom, cayenne, cinnamon, cloves, coriander, cumin, curry leaves, curry powder, dill (leaves or seeds), eucalyptus, ginger (dried), garlic, garam masala, horseradish, hot peppers, marjoram, mustard seeds, neem leaves, nutmeg, onion, orange peel, oregano, paprika parsley, peppermint, pippali, rosemary, saffron, sage, spearmint, star anise, tarragon, thyme, turmeric.

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

Kapha/Pitta: allspice, anise, bay leaf, black cumin, black pepper, caraway, cardamom, cinnamon, cloves, coriander, curry leaves, curry powder, cumin, dill (leaves or seed), garam masala, garlic (cooked), horseradish, mace, marjoram, mint mustard seeds, nutmeg, orange peel, oregano, paprika, parsley, peppermint, pippali, rosemary, saffron, sage, spearmint, star anise, tarragon, thyme, turmeric, vanilla, wintergreen.

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 Kapha—Earth & Water Elements

Favor bitter, astringent and pungent tastes--avoid sweet, salty and oily foods

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 high.

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

Apples
Apricots
Berries
Cherries
Cranberries
Figs, dry
Mango, ripe
Peaches
Pears
Persimmon
Pomegranate
Prunes
Raisins (omit in case of candida)





Sour and very sweet fruits
Apples, sour
Frozen fruits or fruits with added sugar
Avocado
Bananas
Coconut
Dates
Figs (fresh)
Grapefruit
Grapes*
Kiwi*
Lemon*
Lime**
Melons
Oranges
Papaya
Pineapples
Plums
Rhubarb
Soursop
Strawberries*
Watermelon


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 (carrots, squash, etc.) with grains, but not with high protein.

Vegetables should be 65 % to 75 % of your diet, proteins 10% and grains 15% to 20%.








 

 

 

Vegetables (cont’d)






Raw, Pungent and Bitter, or Astringent Vegetables
Artichoke*
Arugula
Asparagus
Bean sprouts
Beets
Beet greens
Broccoli
Bok Choy
Brussel Sprouts
Burdock Root
Cabbage
Carrots
Cauliflower
Celery
Chicory
Chinese cabbage
Collard greens
Fresh Corn
Daikon Radish
Dandelion greens
Eggplant*
Fenugreek Greens
Garlic, cooked*
Green Beans
Guy Lon
Horseradish
Jerusalem Artichoke
Jicama
Kale
Kohlrabi
Leafy Greens of all kinds
Leeks
Lettuce
Mushrooms (shitake only)**
Okra
Onions (cooked)*
Parsley
Peas
Radicchio
Radish
Scallopini Squash
Snow peas
Spinach
Sprouts of all kinds
Summer Squash
Swiss Chard
Turnips*
Turnip Greens
Watercress
Yel. Crookneck Squash
Zucchini*


Frozen, dried, canned or microwaved vegetables
Sweet and Juicy Vegetables
Acorn Squash
Bell Pepper*
Butternut Squash
Cucumber
Fennel*
Olives (black or green)
Parsnip **
Potatoes (all varieties)
Pumpkin
Rutabaga
Spaghetti Squash*
Sweet potatoes
Tomatoes
Winter Squash


Grains


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

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

Cook grains with warming spices (i.e. clove, ginger, mustard seeds):
Amaranth
Barley
Buckwheat
Corn
Granola, fruit sweetened and low-fat
Kamut**
Millet
Oats, dry
Oat bran
Popcorn**
Quinoa
Rice, basmati, small amount
Rice cakes*
Rye
Teff*


Cold, dry, puffed cereals
Refined, frozen or microwaved products
Oats, cooked
Rice, brown
Wheat
Spelt


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 (potatoes, rice, breads, pastas, etc.).


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

Chicken or Turkey
Eggs, coddled (not fried or scrambled with oil)
Rabbit

Beef
Duck
Freshwater fish**
Lamb
Pork
Seafood
Shrimp
Venison**




 

Legumes


Note: Legumes and beans 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. 

Since soy beans and tofu are considered high protein, they combine with low starch vegetables only.

Soak and cook all beans very well.

Tofu is best steamed, baked or scrambled/stir-fried (with broth or water rather than oil).


Pre-sprouting any of these is especially good:

Aduki Beans
Black Beans
Black-eyed Peas
Chana Dal
Garbanzos*
Lima Beans
Kala Chana
Mung beans, whole*
Navy Beans
Pinto Beans
Red Lentils*
Hot Soy Milk*
Split Mung Beans (available at the Herb and Spice on Bank St.)
Split Peas
Tepery Beans
Hot Tofu*
Tur Dal
White Beans


Black Lentils
Kidney Beans
Common Lentils
Soy Beans**
Cold Soy Milk
Soy Cheese
Soy Flour
Soy Margarine
Soy Powder
Soy Yogurt
Tempeh
Tofu, cold or raw
Urud dal



 

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

Black Walnuts
Brazil Nuts
Cashew
Coconut
English Walnut
Filberts
Macadamia Nuts
Peanuts
Pecans
Pine Nuts
Pistachios


Seeds


Note: Avoid combining seeds with other protein foods.


Chia
Flax*
Pumpkin*
Sunflower*

Psyllium
Sesame**

 

Sweeteners


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







Raw Honey (do not cook/bake honey)
Fruit Juice Concentrates, esp. Apple and Apricot
Stevia


Barley Malt Syrup
Brown Rice Syrup
Fructose
Jaggery
Maple Syrup (in excess)
Molasses
Sucanat
Sugar Cane Juice
White Sugar

 

Condiments



Chili pepper*
Coriander leaves
Daikon radish
Dulse, well-rinsed*
Garlic, cooked*
Ghee*
Ginger, fresh
Hijiki, rinsed**
Horseradish
Kombu*
Lettuce
Mint leaves
Mustard (from health-food store)
Onion, cooked**
Sprouts
Radish
Yogurt, fresh (dilute 1:3)




Black pepper*
Black sesame seeds**
Coconut**
Garlic, raw
Ginger, dry
Gomasio
Grated cheese
Kelp
Ketchup
Lemon**
Lime**
Mango Chutney
Mayonnaise
Onion, raw
Papaya chutney
Pickled vegetables/fruit
Salt
Sea salt, sparingly**
Sesame seeds**
Soy sauce
Tamari

Spices




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


Amchoor
Garlic, raw
Nutmeg*
Paprika
Tamarind



Dairy




Ghee (Clarified Butter)*
Goat Milk, fresh
Diluted Yogurt (1:4 pts or more with water)
Fresh homemade, unsalted goat cheese**

Butter
Cheeses of all kinds
Buttermilk
Cow Milk
Ice Cream
Sour Cream
Yogurt (undiluted)


Oils


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

Do not cook other oils.



Cold-pressed, from a health food store:

Almond
Sunflower
Flax
Olive*
Sesame*
(all in small amounts)




Deep fried foods and rancid  or unidentified oils
Avocado
Apricot
Canola
Corn
Coconut
Peanut
Safflower
Soy
Walnut


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.

Dilute fruit juices 1:1 with water and drink in moderation

Aloe vera juice*
Apricot juice
Berry juice, sweet
Carob
Carrot juice and combos
Cherry juice, sweet
Cranberry juice
Grain beverages
Grape juice*
Mango juice*
Miso broth**
Hot spiced Goat milk*
Peach nectar
Pomegranate juice
Prune juice

Hot Herbal Teas:
Ajwan
Alfalfa
Bansha
Barley
Basil
Blackberry
Borage
Burdock
Catnip
Chamomile
Chrysanthemum
Cinnamon
Cloves
Dandelion
Elder flowers
Eucalyptus
Fennel*
Fenugreek
Ginger, fresh
Ginseng
Hawthorne
Hibiscus
Hyssop
Hops
Jasmine
Juniper berries
Lavender
Lemon balm
Lemongrass
Lotus**
Nettle
Orange peel*
Osha
Passion flower
Peppermint
Rasberry
Red Clover
Rose flowers
Saffron
Sage
Sarsaparilla*
Sassafras
Spearmint
Violet
Yarrow
Yerba Mate


Alcohol, in excess
Apple juice*
Banana drinks
Caffeine**
Carbonated drinks
Chocolate milk
Coconut milk
Coffee
Cold dairy drinks
Cold drinks
Grapefruit juice
Lemonade
Orange juice
Papaya juice
Pear juice**
Salted drinks (i.e. canned soups or commercial bouillons)
Sour juices, drinks and teas
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

Note: Avoid/Reduce means when balanced, decrease consumption and eat occasionally. When imbalanced, avoid completely. If you are unclear as to your body type or state balance/imbalance, consult your Ayurvedic nutritionist.
 

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