Gita Ramesh's new book is a handy guide to wellness and disease prevention

Itrsquos flu season so we turned to Gita Rameshrsquos new book The Ayurvedic Wellness Cookbook Recipes For Balance amp Rejuvenation Roli Books R1295 for healing advice The author managing director of Kairali Ayurvedic Group along with husband KV Ramesh is a pioneer in promoting ayurvedic retreats From her home in Palakkad Kerala Gita tells us how Ayurveda is the only science that teaches you prevention of diseaseThe seed of the idea for the book came to her during the COVID19 pandemic The title focuses on the preventive aspects of ayurveda which consist of detoxification and rejuvenation stress and strain and panchakarma At the heart of the recipes in the book is the idea that food is medicinemdashit has the power to healPeppered with information on ancient health principles and ingredients the book has colourful and vibrant photographs by Sanjay Ramchandran ldquoAfter you eat a preparation featured in the bookrdquo she adds ldquo you feel lighter and full of energy Irsquove shortlisted recipes that offer nourishment to build vitality and strength and help balance all three doshas They contain essential nutrients and are a great source of fibre folate manganese potassium iron and Vitamin C and have antioxidants and antiinflammatory propertiesrdquoComing to seasonal changes Gita tells us how these have different effects on our bodies and vary from person to person ldquoIt is important to plan a change in diet as per the seasons Follow ritucharya the ayurvedic seasonal regimen to maintain vigour and vitality and to cope with bodily and mental impact Try and introduce cumin seeds pepper ginger garlic cloves cardamom and turmeric to your diet since they all help us deal with changing weatherrdquoAyurvedic principles for well beinggtgt thinspThree meals are recommended with no snacking in between to maintain good digestion and keep your stomach stressfreegtgt thinspSmall amounts of all six tastesmdashsweet sour salty bitter astringent and pungent should be incorporated into every mealgtgt thinspAvoid cold food and beveragesgtgt thinspBetween meals ayurveda recommends having hot water or a hot herbal beverageTakkali kyarat jyus Tomato and carrot juiceIngredients4 cups water1 tbsp salt4 tomatoes medium4 carrots medium4 star fruit4 black peppercorns crushedMethodMix four cups of water with salt Rinse the tomatoes carrots and star fruit thoroughly in the prepared salt water and dice them Place a container under the nozzle of a juicer and turn on the juicer Process the tomatoes carrots and star fruit one by one through the juicer Juice for five minutes at high speed Mix the juice well pour into glasses add crushed black pepper and serve at room temperatureAushadi kanji Kerala red rice porridge with mixed herbsIngredients12 tsp ajwain12 tsp fenugreek seeds1 tsp cumin seeds14 tsp fennel seeds12 piece dry gingerA pinch of nutmeg powder12 tsp black peppercorns3 cloves12 inch cinnamon stick2 cardamom pods1 tsp thippili powder12 tsp pepper powder1 cup Kerala red rice6 cups water1 tsp drumstick leaves1 tsp basil leaves10 shallots chopped1 green chilli chopped1 stalk curry leaves12 grated fresh coconut2 tsp gheeSalt to tasteGita RameshMethodIn a frying pan over low heat dryroast ajwain fenugreek seeds cumin seeds fennel seeds dry ginger nutmeg black peppercorn clove cinnamon stick cardamom thippili powder and pepper powder for two to three minutes until the ingredients are lightly browned Remove from heat and cool for about five minutes Transfer them to a small dry blender Powder finely on high speed for two minutes and set aside Rinse the rice thoroughly and soak it in 212 cups of water for about an hour Drain excess water In a pressure cooker over medium heat add rice drumstick leaves and basil leaves Add the powdered ingredients and mix well with six cups of water Pressurecook the ingredients until the first whistle is released Lower the heat and cook for another 20 minutes Remove from heat and set aside for five minutes until the pressure releases on its own In a blender add shallots green chilli freshly grated coconut and curry leaves and grind for two minutes at medium speed Add the ground ingredients to the cooked rice Place the pressure cooker back over medium heat without its lid and cook the kanji for another two to five minutes Remove from heat add ghee and serve hot by itself or with horse gram chutneyDid you knowAyurveda has been practised and preserved extensively in Kerala Their daily diet tends to be based on ayurvedic principles