There is a general rule that we should drink half our body weight i ounces of water daily. If there is more sweating involved, then water intake should increase to match it. If we are drinking more than the body needs, then we will urinate it out. It is also important to note that the body actually consists of predominantly water/fluid which consists of various forms of water, salt, and other nutrients/minerals such as plasma, synovial fluid, cerebrospinal fluid, tears, saliva, and even sweat.

Water is essential, of course but not in excess. I explain it to my patients like this “if I wanted to was a wooden table, I would use water. But, if I keep washing the table, eventually the surface will strip, dry, and eventually crumble. Yet, if I wanted to make sure the surface endured and was well lubricated/hydrated, I would use a substance, in the case of wood, a varnish of sorts.” When it comes to the body, drinking too much water can cause the body to perpetually flush which can be depleting. Water flushes the body. It is an anti-inflammatory because it moves through the cells and removes toxins which add to fermentation and accumulation BUT water doesn’t actually stay in the cell for long. Osmosis keeps it moving, naturally. In Ayurveda, cold water is considered the “poison of life” and warm water is considered the “nectar of life.” If I want to remove grease from a dish, I would use hot water and soap. Hot water is like metabolism and the soap is like the emulsification process involved with the liver/gall bladder to break down the fat molecules in order to increase the surface area and allow the lipids to be properly metabolized and/or eliminated accordingly.

The way to really nourish the body/cells, while purification is needed in a balanced way, is to have natural gatorades. I learned of this a few years ago and have seen its amazing benefits as I’ve shared these teachings with others. I have had many patients come and say that they were waking up to pee a lot during at night and by simply adjusting their water : fluid intake daily, along with having them stop drinking anything at least an hour before bed, they would have increased sleep due to less need of having to wake up to pee. Disrupted sleep is a whole other cycle that can cause other imbalances, that we can discuss another time and/or you can get a preview by reading my SLEEP article. Increased water can lead to increased urinary output and increased urinary output increases sensitivity in the urinary system which can cause malabsorption and even depletion. Even making the necessary corrections slows down how much the frequency of urination occurs during the day. It’s amazing! Such simple adjustments = such increases in and towards optimal health.

It is important to note that the changes can happen within a few days to a few weeks, usually., and as long as other factors are also in place with regard to diet and lifestyle.

Anyways, here are a few recipes. Natural gatorades support the understanding of electrolytes which is key to what I am sharing here. There is a balance between the sodium and potassium in the body. Therefore, it is only plausible that what comes into the body should also share this relationship.

1) This recipe I learned from a great teacher at CCA. It is called Limeade. The recipe is 1/4 lime squeezed (lemon is fine), 1/8 tsp. of sea salt, 1 tbs. of maple syrup, and 14-16oz. of filtered water. Shake it and drink. This has been my number one recommendation whenever I discuss hydration with anyone and have seen significant changes subtle and overt, occur. But I’m not guaranteeing it for everyone.

2) Coconut water. Taken plainly is fine. For minor adjustments, Vata predominant individuals can add a pinch of cumin or cardamom powder, Pitta predominant individuals can add a pinch of coriander, cardamom or fennel, and Kapha predominant individuals can add cardamom or ginger powder.

3) Juice to Water combo. 1 part pure juice (like an orange or mango, etc.) to 3/4 parts water, and a pinch of sea salt. Shake and enjoy.

4) Emergen-C. Only in “emergencies” or when I don’t have access to the three above, that I carry Emergen-C packets with me and add one to water and drink accordingly. It may not be as natural as the ones mentioned above but it is better than actual Gatorade or even Vitamin Water.

DISCLAIMER: This information is meant for educational purposes only and not considered medical advice. Any changes in lifestyle should be reviewed by a qualified practitioner and/or primary care physician if you are currently under their care for specific conditions.


I was inspired to share this recipe, not so much having to do with this time of year based on season but more to do with the fact that it is my birthday month and I wanted to share a treat with you that I thoroughly enjoy when I want that “snack” or simple mini-meal concoction to hold me over a little, in between bigger meals. I hope you’ll enjoy it as much as I do! Let me know what you think.


1.5 cups of almond milk

3-4 dates (pitted)

6-8 almonds (or pecans)

1/8 tsp. of cinnamon powder

1 heaping teaspoon of pure cacao powder

1 heaping tablespoon of almond butter


In a small sauce pan, place all the above ingredients, except for the almond butter, and bring to a low-medium simmer for about 10 mins.

Next, add this mixture to a blender and now add the almond butter. Blender for about 2-3 minutes until fully broken down into a shake like consistency.

Serve in a fun mug!

Note: For Vata predominant types, you can add 1/8 tsp. of nutmeg. For Pitta predominant types, you can add 1/8 tsp. of cardamom. For Kapha predominant types, you can add 1/8 tsp. of ginger powder.


Dosa is a type of pancake from India. Mung dosa is exactly that. It is made out of mung bean flour. You can purchase mung flour at your local Indian market or even Amazon! (Believe it or not.)

This recipe is a complete dish (fats, proteins, carbs, veggies) and you’ll enjoy it for sure. I know I do. Sometimes I make it for breakfast with a cup of tea and it starts my day right.


2 cup of mung flour

1-1.5 cups of water

1 tsp. of fenugreek powder

1 tsp. of cumin powder

1 tsp. of salt

4 basil leaves

1 tbs. of cilantro or parsley

2 tbs. of cut spinach

3 scallions cut into small pieces

1 tbs. of minced garlic

Ghee or coconut oil

1 tsp. of Turmeric (optional)

1 carrot shredded (optional)


In a mixing bowl, place all ingredients and stir thoroughly. If the batter is too watery, add more flour. If the batter is too thick, add more water BUT this may not be the case because the veggies will contribute their own water content, usually.

In a pan or skillet or even pancake pan, lightly oil and warm the pan. Take a ladle and pour the mixture on the pan, allowing the side to brown. Flip the dosa over and if more oil is needed, you can add it. Be sure to brown the dosa on both sides. Repeat this as many times based on servings. Serve and enjoy!

Note: dosas are typically flatter than a pancake. This is an art in and of itself in that when you normally pour the batter onto the skillet, you slowly spread the mixture (like a crape) in a delicate fashion. Make sure not to do this too quickly as the dosa can break apart pretty quickly. With time it gets easier and you’ll see it’s about timing and control in the wrist. This recipe isn’t as easy to flatten with all the ingredients. If you wanted a plain dosa, with typical formation, then the veggies wouldn’t be added, spices remain.

It’s yummy either way!


Frittata is the Italian word for omelet, which consists of beaten eggs. It can be very yummy! I made this recipe the other day when I was thinking what I could quickly whip up for lunch.


5-6 egg whites beaten (large/extra large eggs)

1/2 tsp. of black pepper

1/2 tsp. of garlic powder

1/2 tsp. of fenugreek powder

1 tsp. of sea or kosher salt

1/2 tsp. of turmeric

1 pinch of cayenne

2 scallions cut into small pieces

1 kale leaf cut into pieces

1.5-2 tbs. of ghee (option to use coconut oil)

1 handful of spinach

1/4 onions diced


In a large pan, add the oil. As the oil warms, you can add the veggies and watch them slowly cook into the oil.

Separately, in a bowl, add the egg whites and spices. Beat thoroughly. Then add this mixture to the pan. Cover for about 3-5 minutes with the heat being on medium.

Remove the cover and carefully flip the omelet. Don’t worry if it falls apart. It can happen when there’s too much liquid in the mix based on the veggies used. Just know that towards the end, you can let the omelette sit and turn a golden dark (but not too dark) brown color and it may solidify more into an omelet consistency.

Turn the heat off and cover for about 3-5 minutes.

Serve with more veggies or a grain on the side. What I did was put this omelet in a tortilla and enjoyed a cup of tea with it. I hope you enjoy. Let me know what you think. Bon Appetit!

Note: if you aren’t an egg person, you can take 1 cup of chickpea flour and 3/4 cup of water instead of the egg whites. Also, mushrooms can be nice too but just note that they can increase Kapha in a Kapha individual.



1 lb. bag of spinach

1-2 leeks (depending on size) sliced horizontally

¼ - ½ cup of quinoa

1 tbs. of ginger

1 cup of chick peas (canned or dried)

1 tbs. of sea or rock salt

1 tbs. of ghee (or coconut oil)

1 gallon of water

Pinch (or two) of curry powder

8 cups of water

1 tbs. of mustard and cumin seeds


In a large pot add 8 the water and have the burner on high heat until it starts to boil. Meanwhile, begin adding spices, oil and quinoa. Then add the leeks, chick peas, and spinach. Simmer on low heat for 30 minutes. Let it sit for an additional 5-10 minutes. Serve and enjoy!



1.5 cups of milk (Optional coconut milk or almond)

1/8-1/4 tsp. of nutmeg

1 tsp. Ashwagandha/Shatavari mix (see below)

1/8 tsp. of cinnamon

1-1.5 tsp. of raw sugar

2 tsp. cocoa powder

Whipped Cream


1- Purchase a half pound of Ashwagandha Powder and Shatavari Powder. In a separate container, mix the powders together. You can purchase these products through BANYAN.

2- In a small saucepan, on a low to medium simmer add the milk and above ingredients except for the cinnamon. Simmer for about 10-15 min.

3- Turn off the heat and pour the mixture into a mug.

4- Add whipped cream and the cinnamon on top.


NOTE: this hot coco will have a very calming effect and support deeper rest. It may make you sleepy.



12 oz. of water

½ lemon cut in half

1 apple peeled and sliced in in four pieces

Pinch of cardamom powder

1 tsp. of raw honey


In a small sauce pan squeeze the lemon into the water and add the slice of apple. Simmer for 5-8 minutes. Sprinkle the cardamom powder. Pour this mixture into a mug and add honey after a minute. Note: You can eat the apple piece after.


This is a great recipe for this time of year that prepares us for the winter chilly months ahead.


1 butternut squash peeled, seeds removed, and cut into chunks

2 cups of almond milk (unsweetened)

2 cup of water

1/2 tsp. of nutmeg

1 tsp. of cumin powder

1 tsp. of cinnamon

1 tbs. of maple syrup

3 tbs. of ghee (preferred) or coconut oil as an alternative

1 tsp. of ginger powder

1.5 cups of crushed pecans

1 tsp. of pumpkin seeds (applied to each bowl)


Place ghee and spices in a soup pot and allow this mixture to heat for 3-5 min. Place all remaining ingredients in the pot. On a medium flame, bring the ingredients to a beginning boil. Next, cover the pot and lower the heat a notch. Cook this pot of soup for about 40 minutes or until the butternut has softened.

With a hand-held blender, you blend the pot of soup. Or, wait a few minutes and add the mixture to a regular blender or food processor. Return it back to the pot. With the flame off, cover the soup and let it sit for 5-10 minutes.

Serve in a bowl and add the crushed pecans as a topping. Then add the pumpkin seeds.


This is a great recipe for this time of year. Roses have an anti-inflammatory property. They are high in Vitamin C, help reduce excess heat in the body (Pitta), great for balancing hormones especially within the female reproductive system.

As the summer comes to an end, this recipe is great for supporting the elimination of Pitta's heat, as well as strengthen and prepare the body for the upcoming fall and winter months.


2 cups of whole milk (optional coconut or almond)

5 dates

1 tbs. of dried rose petals (use this LINK to purchase)

1 tsp. of ghee

pinch of saffron

pinch of cardamom


Use a tea ball /strainer for the dried rose petals. Place all ingredients in a medium saucepan and simmer on medium heat for 10-15 mins. 

Remove the tea ball/strainer and add the mixture to a blender. Press the liquefy button. 

Pour into a mug and enjoy!



This was a recipe I learned when I first started learning about Ayurveda from my first teacher Ed. It's very tasty and delightful. A perfect summer dish that is filling.


1 sweet potato

5 large leaves of kale

1/2 lb. of egg noodles (substitute for rice noodles or gluten-free if applicable)

1 cup olive oil

1 -2 tsp. salt (or to taste)

1 tbs. crushed red pepper 

3 cups of water


In a large sauce pot, add the water and sweet potatoes that have been cut into cubes. Cook these until they soften.

In a separate medium saucepan, fill it with water and bring to a boil with a pinch of salt to cook the noodles.  Al dente is the preferred texture.  Then strain the pasta.

Most of the water from the sweet potatoes should be gone. Add the noodles and top the dish with the kale. Cover and let the kale soften. Turn off the burner.

Separately, take the olive oil, red pepper, and salt, and add them to a small saucepan. Heat up the oil to a warm temperature for about 5 minutes.  Add this to the larger pot.

When the kale mixture has cooked, apply the oil and mix thoroughly. Enjoy! I know I have!



4 cups of arugala

1 avocado (peeled and cut up in pieces)

1/2 cup of cherry tomatoes

1/4 cup of olives

1/4 cup of fresh basil leaves tossed in 

1 cucumber peeled and cut into pieces (any shape you'd like)


1 cup of blueberries

1/2 cup of olive oil or coconut oil

3/4 cup of filtered water (preferred)

1/2 tsp. of sea salt or kosher salt

1 tbs. of maple syrup

1 lime squeezed


In a large bowl, add the above ingredients for the actual salad, and stir. Next, prepare the dressing ingredients in a blender on medium speed.  Pour this over the dressing. You may have an excess of the dressing and can store this in the fridge. You just have to shake it as needed.  ENJOY!




               1-2 bunches of asparagus, cut into pieces

               1 container (6-8) mushrooms (portabello, baby mushrooms/white mushrooms)

               1-2 cups of Israeli couscous

               Salt to taste

               1 tbs. Coconut oil

               Pinch of black pepper

               8 cherry tomatoes cut in half

Ingredients for Pesto:

               1 plant of Fresh Basil

               ½ cup of raw almonds

               Approx. ½ cup of olive oil

               2-3 garlic cloves

               ¼ cup of parmesan cheese


               Bring couscous to a boil (1 cup to 1 ½ cups of water) and cook for approximately 10 minutes until the water has dissolved. Separately sauté/cook vegetables and salt, with pepper until softened.

               For the pesto, add all the ingredients into a blender until blended into a sauce. When the couscous has been cooked add the pesto and mix thoroughly. When serving, add the vegetables that have been sautéed to the top of the dish. Add the cherry tomatoes at the end. Serve and Enjoy!



6 celery sticks

4 carrot sticks

1/2" fresh ginger piece

1  lemon or lime squeezed

1 tsp. of turmeric

2 tbs. of Aloe Gel


In a juicer, take the celery, carrots, and fresh ginger and juice them.  

Take the juice into a separate container or a mason jar., and now add the lemon/lime, turmeric, and aloe.  Mix this thoroughly.

Take 4 oz. of this mixture and drinks 2x daily independent of meals.



This is a simple and tasty recipe, that is light and balancing for this time of year especially.


1/2 cup of quinoa

2 cups of black beans or other beans (canned is fine)

1 onion diced

2 tsp. of cajun spice

2 scallions diced

1 shredded carrot

1/4 cup of diced spinach

1/2 to 1 cup of chickpea flour

1 tsp. of garlic powder

1 tsp. of sea salt (or salt to taste)

1/4 cup of coconut oil, ghee, or olive oil

2 1/2 cups of water


Step 1- In a skillet or large pan, add the oil and spices. Slightly saute the spices until you can smell them in the air. Next, add 3/4 cup of black beans, and onions. Stir the ingredients thoroughly. Add the water and keep the flame on medium so the mixture can simmer. Simmer the ingredients until most of the juice has evaporated. Leave just a little so it's not dry.

Step 2- While the above mixture is simmering, take a medium size pot and add 1 1/2 cup of water and add a pinch of salt. Bring to a boil. Then, add the quinoa. Stir thoroughly. Lower the heat and cover the pot. Cooking the quinoa.

Step 3- Turn off the skillet when ingredients have been cooked. Set aside and let it cool for about 10 minutes. In a blender, or a food processor, take the ingredients from the skillet and 1/2 cup of the quinoa add it to the blender or food processor. You'll get a paste. Blender for about 1-2 minutes.

Step 4- In a large mixing bowl, add the remaining beans, veggies and quinoa. Mix this thoroughly. Then, add the mixture from the blender/food processor. The mix will be wet/pasty. This is when we slowly add the chickpea flour to get the mix to be less sticky so that it can form into patties. The amount of chickpea depends on the wetness of the mixture. Less wet will give you a stronger patty feel. 

Step 5- Using a frying pan, preferably non-stick or even a pancake grill, apply a light coat of oil. Heat the grill and take the patties and begin to cook them. Flipping when one side is brown enough, getting both sides equally brown. Alternately, you could bake the burgers for 20 minutes at 350, or until browned. 

Step 6- You can eat it on a healthy bun or simply by itself with veggies on the side. You can add hummus on top for fun.

Step 7- Enjoy!

Note: Instead of burgers, you could simply make the mixture into a veggie loaf by adding it to a loaf pan that has been lightly oiled. Cover the mixture and bake for 30-40 minutes at 350. Use a toothpick to determine when it is ready. 



2-3 cups of brussels sprouts cut in half

1-2 leeks sliced

1 tsp. of mustard seeds

1 tbs. of coconut oil

½ tsp. of sea salt

1 tsp. of ginger juice (from the freshly squeezed ginger root)


To a frying pan add oil and mustard seeds. Allow them to pop and infuse into the oil. Add the brussels sprouts and some water to cook. When partially softened add sliced leeks and sea salt. Cover and let simmer on low flame for about 7 minutes. Turn the heat off. During this time, use a garlic press to squeeze out the juice from the fresh ginger and drizzle this over the above mixture.

Serve and enjoy!

Note: This dish may be too heating for Pitta predominant types. Instead of ginger, use fenugreek. In addition to mustard seeds, add coriander and fennel seeds.


This tea is great for supporting lymphatic drainage and encouraging digestion overall. Pitta's can omit the ginger. 


1 tsp. of cumin seeds

1 tsp. of coriander seeds

1 tsp. of fennel seeds

1 tsp. of Tulsi tea (pure)

1 tsp. of ginger tea

a squeeze of lime or lemon


Fill a medium saucepan with water up to 1 inch below the rim. Place all the ingredients except for the lime/lemon and allow the mixture to simmer on low-medium heat for about 10-15 minutes. Turn the heat off and let it sit for another 5 minutes. Strain the liquid and add it to a mug. Now you can squeeze in the lime/lemon juice.



This is a great soup this time of year to lighten up after the holidays and prepare to enter into Kapha season when things will feel heavier due to the qualities of this time of year being cold and moist.  Millet is a great grain. It's also gluten-free.


8 cups of water

1 cups of millet

1 tsp. of rock salt (or salt to taste)

2 tsp. of curry powder

1 tsp. of ginger diced

1 onion diced

1 cup of spinach

2 scallions diced

2 celery stalks cut into small pieces

¼ cup of cilantro or parsley

1 tbs. of ghee or coconut oil


In a medium saucepan, bring all the ingredients into the pot and allow to simmer for about 5 minutes on a medium to high simmer. Then, lower the heat and cover. Let this simmer on low heat for about 50 minutes. Turn the heat off. Let the soup sit for another 5 minutes and then serve! Buon Appetite!



2 cups of almond meal

1/3 cup of raw sugar or maple syrup (optional agave)

2 tsp. of baking powder

½ tsp. salt

1 egg beaten

¼ cup coconut oil or ghee

1 cup of coconut milk

1 tsp. of cardamom powder

1 tbs. of Poppy Seeds 

1 tsp. of cinnamon

½ - 1 tsp. of ginger powder

1/2 cup of almond slivers


Preheat oven to 400 degrees. Add dry ingredients together, and wet ingredients separately.  Then combine ingredients in a large bowl mixing thoroughly.

Since you’ll require a muffin pan be sure to use butter or some oily substance to coat the surface of each opening before adding batter.

Add batter to each space. Drop the some almond slivers on top. 

Bake for 20-25 minutes. Use a toothpick to test if done. 




Feeling anxious? Difficulty with falling asleep? Dry skin? Dry stools?

These are all qualities associated with Vata Dosha vitiation. You can make this beverage at night before bed and/or as needed during the day to cut the edge of stress in the nervous system. 


1 cup of milk (cow's or almond or coconut)

1/2 - 1 tsp. of ghee

1/4  tsp. of nutmeg

1 tsp . of raw sugar (honey for Kapha)

1 cinnamon stick


Except for the cinnamon stick, add all ingredients into a small saucepan. 

Simmer on low heat for 10 minutes.

Let sit for a couple minutes after turning off the heat.

Pour the milk decoction into a mug. Add the cinnamon stick. Serve!


Kapha predominant types can add a pinch of ginger powder. Piita can add cardamom.

It is ideal for the recipe to consist of primarily cow's milk but this isn't the ideal for some individuals and the above recipe option serves the purpose of making everyone happy on some level. 

The combination of the almond milk and ghee create a consistency and quality similar to cow's milk with the combination of healthy fat and protein. This goes for coconut milk too. 

Nutmeg in high doses (which is usually more than a half of a teaspoon and up) becomes a mild narcotic. You can tell if this does is high by whether you feel really heavy and "knocked out" when trying to wake up the next day or if you're taking this decoction during the day then you can feel excessively grounded.  Adjust accordingly.

This decoction is a mild nervine sedative, mild nervine tonic. It is a good sleep aid and helps to keep the circulation toasty. Additionally, as a tonic it helps to lubricate the membranes and surfaces of skin.



2 cups of spinach

2 onions chopped up

2 carrots diced

2 cups of vegetable broth (or chicken broth)

1.5 cups of Marsala Wine

1 tsp. of sea salt

1 tsp. of garlic powder

1 tbs. of ghee 

1/2 tsp. of black pepper

1 tbs. of oregano

3/4 cup of basmati rice


In a medium saucepan, add all ingredients. Let everything simmer for about 15 minutes, covered. 

Next, add enough water to 1 inch below the rim line of the pot. Lower the heat and keep the pot covered. Cook for another 35-40 minutes. Turn the heat off and let the pot sit for a few minutes.

Serve and enjoy! Buon Appetite!

NOTE: If you are aware of any condition that involves acute inflammation, adding the wine to the soup could potentially increase it due to the heating and fermented qualities of the wine. Pitta predominant individuals may need to be cautious as not to increase Pitta by adding the wine. 

The vegetable broth/chicken broth can be purchased at any organic market or your own homemade batch. Additionally, broth is usually more concentrated and richer in flavor.

The quality of the wine and delivered in this form supports digestive enzymes especially needed this time of year to stablize internal warmth and circulation.