KAPHA DOSHA
UNDERSTANDING KAPHA DOSHA
If you have a predominantly Kapha constitution, the qualities of Kapha (slow, steady, moist, smooth, oily, cool, heavy) will be expressed in your mind and body. Your frame and build will tend toward robust and strong, and you will likely have a radiant complexion, large eyes, and thick, lustrous hair.
End of winter and Spring is the Kapha season with it's wet, cold and damp qualities.
You’re probably pretty warm, friendly, compassionate, and easygoing, too. If you know someone with a Kapha personality, they’re probably a true blue friend. They are sweet in nature and a pleasure to be around.
The heavy qualities of Kapha dosha can sometimes leave Kapha types feeling a little sluggish and lethargic (they’re the soundest sleepers of all dosha types).
When it comes to getting things done, Kapha-dominant types generally take their sweet time! They may be slow to get going, but they are dependable and dedicated. Kaphas often have a sweet tooth and may struugle to lose weight, but with a Kapha-balancing diet they generally feel more balanced.
Kapha in balance :
- stable temperament
- good long-term memory
- healthy robust physiology
- strength and stamina
- compassionate and affectionate
- sound sleep
Kapha out of balance :
- gains weight easily
- sluggish digestion
- prone to sinus and respiratory issues
- lethargy
- feelings of sadness
- difficulty waking up
- food cravings
How to balance Kapha Dosha - Lifestyle Tips
- Follow a Kapha dosha-balancing diet, favoring lighter fare and tastes that are bitter, pungent, and astringent, while avoiding heavy, oily foods and those that are sweet, sour, and salty
- Enjoy a little bit of vigorous regular exercise every day
- Favor warm temperatures
- Eat plenty of fresh fruits, vegetables, and legumes
- Seek out variety and new experiences
- Stay warm in cold, damp weather
- Follow the adage: early to bed, early to rise
- Give yourself a daily oil massage with stimulating essential oils like eucalyptus and rosemary
Kapha Dosha Guidelines & Recipes
In Ayurveda, food is medicine. A Kapha-pacifying diet will go a long way toward nourishing Kapha dosha to stay balanced. Because Kapha dosha is cool and slow in nature, it benefits from getting fired up a little with stimulating activities and foods.
Cold, wet foods can weigh sluggish Kapha down further. If you have a predominance of Kapha dosha, you’ll benefit from foods that are warm, light, dry, and lightly spiced.
Food should be fresh, well-cooked, tasty, pleasing, and satisfying.
Take your meals regularly, at the proper time - morning, noon, and evening. Eat the proper amounts of food at each meal, avoid over- or under eating.
You should feel hungry by the next meal, but not ravenous. Eat in a quiet, relaxing environment. Favour organically grown foods and avoid genetically modified foods (GMO's).
Kapha calming foods to favour :
Food that is warm, stimulating, light and with less oils and fats calms kapha.
Grains, such as barley, buckwheat, millet, quinoa, rye and corn in cereal, cracked or whole grain are best. Brown and white basmati rice, soba, udon, quinoa and amaranth are okay occasionally. Minimie wheat, rice and oats as they are somewhat mucus forming.
Vegetables, such as kales, collards, bok choy, bamboo shoots, turnip roots and greens, field mustard, lettuces, lotus root, arugula, asparagus, green beans, artichokes, beets, broccoli, carrots, celery, corn, jicama, ginger, cauliflower, Brussels sprouts, cabbage, parsnips, peas, radishes, sprouts, summer squashes, spinach, wasabi and pumpkin.
Spices, such as cinnamon, cloves, rosemary, coriander, mustard seeds, saffron, cumin, basil, curry leaves, nutmeg, bay leaf, black pepper, dill, thyme, caraway, oregano, turmeric, cardamom, ginger, cayenne, parsley, cilantro, spearmint and peppermint. Avoid excess salt and adding salt after cooking.
Oils, including flax oil, sunflower oil, mustard oil, olive oil and ghee. Oil consumption should be regular but small amount with excess kapha.
Nuts and seeds, such as lightly roasted sunflower or pumpkin seeds, or ginkgo. Minimize nuts in general.
Beans, including adzuki, whole or split mung, soy, lima, black and garbanzos. Split peas and tofu are also good.
Fruits, such as apples, pears, apricots, berries, cherries, peaches, pomegranates and raisins. Occasional tangerines, mangoes and limes.
Dairy, including small amounts of ghee, buttermilk, goat’s milk and unsalted goat cheese. Warmed whole cow milk watered down fifty-fifty with spices is best to minimize mucus formation. Avoid cheese and yogurt.
Sweeteners should be minimised. Use only a small amount of honey in herbal tea to reduce mucus. Avoid chocolate and any other sugary foods.
Recipes :
Almond Date Shake with Cinnamon
1 cup Almond milk ( preferably home made)
Pinch of cinnamon
2 dates
1/8th inch fresh ginger
Preparation
1. Remove the pit from the dates.
2. Warm the milk in advance, or serve room temperature according to preference.
3. Puree all ingredients in a blender.
4. For a stronger restorative effect, add 1 tsp ghee and substitute milk for almond milk. You may also substitute with coconut milk.
It is an Ojas building tonic. Both almond milk and dates are considered ojas-building nourishment. Ojas are associated with mental stability, endurance, and a calm, grounded presence. They bring peace of mind and bestow strong fertility. Vata people can enjoy this tonifying shake on a regular basis to build ojas.
Mung Dal Kitchari ( Serves 1 )
1Tbs of ghee
Mineral Salt
1/2 tsp of fresh grated ginger root
1/8 tsp of turmeric ( fresh or powdered)
1/4 small strip of Kombu cut into small pieces
1/8 tsp cumin seeds, coarse grind
1/8 tsp coriander seeds, coarse grind
1/8 tsp brown mustard seeds
Pinch of asafoetida
1/16 tsp cardamom powder
3-4 drops lime
1/4 cup ( 50gr) basmati rice
1/8 cup ( 25gr ) split mung beans ( if split mung beans are not available use whole that has been soaked 6+ hrs )
1 1/2 - 2 cups water or as much needed for desired thickness
Preparation
Warm the ghee in your pot, add salt, ginger, turmeric and kombu. Simmer until the aroma comes up. Add the remainder of the spices and continue to simmer until the aroma is present and the mustard seeds start to pop. Then add the rice and split mung. Stir together and simmer for a few minutes. Add water and simmer for 35 minutes in a covered pot on the stove. This time may vary depending on your pot, cooktop and temperature in the room. If you are using a pressure cooker, bring to pressure and cook for 15 minutes, allowing the pressure to come down naturally.
Let sit for 5 minutes with the lid off so the tastes can become friends and the food cools a bit. Add lime on the side to include the sour taste for a balance of the six tastes. Garnish with fresh chopped parsley, cilantro (coriander leaf), dill or basil. Add up to 1 Tbsp. flax meal if desired. Serve warm and enjoy.
Kitchari is Ayurveda's signature healing recipe and a perfect food. This recipe is healing and nourishing for all doshas.
Butternut squash over quinoa with basil ( serves 2 )
1/2 cup basil
1 cup butternut squash
1 cup coconut milk
1 tsp curry leaves
2 tbsp ghee
1 cup quinoa
pinch of red pepper flakes
2 pinches of salt
Preparation :
1. Preheat the oven to 180 degrees. Peel and dice butternut squash and set aside. Melt ghee in a small pan on the stove. In a medium sized mixing bowl, toss the butternut squash, melted ghee, salt, red pepper flakes, and cup coconut milk. Place spiced butternut squash in a baking dish. Bake for 30 minutes or until tender.
2. Bring quinoa and rest of coconut milk to a boil in a medium saucepan. Add 2 whole curry leaves. Lower heat and simmer covered for 20 minutes or until quinoa become soft. Add salt to taste.
3. Serve in bowls by layering the butternut squash over a serving of quinoa. Garnish with fresh basil and serve hot.
Nourishing Basil Butternut Squash over Quinoa will soothe your body and mind. Butternut squash, soaked in coconut milk and ghee, carries a signature of comfort. Silky coconut milk and the freshness of basil form a perfect blend of satisfaction & lightness.
