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From an Ayurvedic point of view, breakfast should always be a Kapha-balancing meal. In the morning, the characteristics of heavy, damp, cold and slimy are naturally more pronounced and a breakfast that is too heavy prevents morning elimination and makes you tired and listless. Ayurveda therefore recommends having only a small and light morning meal. Steamed fruit together with stimulating spices and a light cereal porridge are ideal.

 

Hot water or ginger water is obligatory in the morning and should be drunk before breakfast. This clears the circulation channels (srotas) and stimulates the excretory organs.

 

Cereal porridge with stewed fruit

 

Per person:

• 1 cup of cereal flakes (depending on taste and constitution)
• 2.5 cups of water
• 1 MS salt
• ¼ tsp ghee
• 1 MS cinnamon
• 1 tbsp almond slivers

1. Place the cereal flakes and water in a small pan.
2. Add the salt and bring to the boil. Simmer gently, stirring occasionally.
3. After 3-4 minutes, stir in some ghee, cinnamon and almond slivers and bring to the boil again.

 

Cereal flakes for every dosha

 

Choose the right flakes for your breakfast porridge:

Vata: oats, spelt, rice, kamut, buckwheat

Pitta: oats, spelt, rice, kamut, millet, barley

Kapha: barley, rice, millet

 

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Steamed fruit from the oven

The ideal side dish for breakfast porridge

 

Per person:

• Approx. 200 g fresh fruit (apples, pears, banana, grapes)
• 1 MS turmeric
• 1/3 cinnamon stick*
• 2-3 cardamom pods*
• 250 ml apple juice or light grape juice

 

* Alternatively, Sweet Krishna spice mix

 

1. Preheat the oven to 185° degrees
2. Peel the fruit, cut into bite-sized pieces and place in a baking dish.
3. Cover with apple or grape juice and mix in the spices.
4. Leave the fruit to braise in the oven for 10-15 minutes. Cook the breakfast porridge during this time.

 

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Upma - savory vegetable semolina

 

• 100 g durum wheat semolina
• 1 tsp ghee
• 1 slice of fresh ginger
• 1/4 tsp black mustard seeds
• 5 fresh curry leaves (or dried and soaked)
• 1 MS chili
• ¼ tsp curry powder ( Hot India spice mix)
• 1/2 red bell pepper
• 1 tbsp fresh coriander greens or parsley leaves, chopped
• 1 tbsp cashew nuts, roughly chopped
• 1/4 tsp salt
• 250 ml water

1. Finely chop the fresh ginger and cut the peppers into thin strips.
2. Heat a pan and fry the semolina briefly.
3. Remove the semolina from the pan into a small bowl.
4. Pour the ghee into the hot pan, add the mustard seeds to the ghee and allow to crack.
5. Add the curry leaves and chopped ginger, fry briefly, stir in the curry powder, chilli powder and semolina.
6. Add the peppers, stir briefly and add the water.
7. Simmer the semolina porridge over a low heat for 5 minutes.
8. Stir in the salt, coarsely chopped cashew nuts and coriander greens. Cover and leave to infuse for 2-3 minutes.

 

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Sheera - sweet wheat semolina

 

• 100 g durum wheat semolina
• 2 tsp ghee
• 1 tbsp whole cane sugar
• ¼ tsp cardamom powder
• ¼ tsp cinnamon (or even better spice mix Sweet Krishna)
• 1 tbsp slivered almonds
• 1 tbsp raisins
• 1 MS salt
• 250 ml water

1. Heat a pan and briefly roast the semolina in it.
2. Remove the semolina from the pan into a small bowl.
3. Add the ghee and sugar to the hot pan, melt briefly, add the semolina and spices and fry again briefly while stirring.
4. Add the water and simmer the semolina porridge over a low heat for 5 minutes.
5. Stir in the salt, almond slivers and raisins.

Cover and leave to infuse for 5 minutes.

 

Enjoy your meal!