As the season shifts into fall, the air becomes light, dry, and crisp. The environment around us changes as warm weather fades into cooler. According to Ayurveda, this season is characterized by an increase in Vata dosha (air and space elements). During seasonal changes, an increase in Vata can make some people feel anxious, ungrounded, cold and dry. We can make Ayurvedic-informed diet adjustments to help compensate for these external changes to stay healthy this fall.
Adapting your diet according to the season is a wonderful way to bring delicious flavours to the table while supporting your health. Let’s explore how to integrate common as well as more exotic Ayurvedic spices into your diet for nutritional benefits and digestive support. These spices are commonly available in your local grocery store and can be easily incorporated into daily cooking for the whole family.
GINGER
When added to any food, ginger improves digestive fire and helps compensate for the cooler weather—it is excellent for building digestive strength. Organic ginger is more potent and flavourful than many of the commercial gingers available, even though commercial ones may be bigger. Ginger also has many well-known medicinal benefits: It is anti-inflammatory, eases nausea, improves circulation, and decreases arthritic symptoms.
Ginger is versatile and can be used in many dishes.
- try it grated in fall salads with carrots, apples, and beets
- add it chopped into soups, stir-fries, or sautéed greens
- boil crushed ginger to make a potent ginger tea
- crystalized ginger often has sugar in it, and is a healthier option to replace candies for kids
- homemade gingerbread cookies can be a special treat for the fall season
- add ginger juice—from grated ginger—into honey for homemade cough syrup for the family
- add a slice of ginger into your smoothies for better digestion
- ginger can be very helpful for kids who get stomach upset
CINNAMON
Cinnamon has a sweet, spicy taste, which makes it popular. There are so many ways this aromatic bark can bring flavour and nutritional value into your daily meals. It’s rich in essential oils, which makes it a powerful anti-microbial to fight seasonal germs, and supports blood sugar balance when taken in the right amount and form.
- cinnamon powder can be sprinkled into warm dairy milk, nut milks, apple cider, smoothies and porridge
- it can be added to baking recipes and yogurt-based smoothies to neutralize their cooling properties
- add it to savoury dishes like lentils and meat stews
- try adding fresh cinnamon sticks when you steam rice to give a hint of flavour
- toss it into a vegetable stew along with ginger, cumin, and other spices
- cinnamon sticks can be fun for kids to use as a straw for hot chocolate or warm milk, providing a spicy kick
NUTMEG
Nutmeg blends well with both ginger and cinnamon, and is one of the best spices to increase absorption of nutrients in the small intestine. It is also very beneficial for reducing Vata in the nervous and digestive systems while promoting overall relaxation. It has calming properties and is great for children when added to warm dairy or plant milk for sleep issues and anxiety before bed.
Nutmeg can be used in both savoury and sweet dishes.
- add to warm milk, hot chocolate, and baked goods
- it can also be added to cream pasta sauces and soups for a spicy treat
- nutmeg should be taken in small amounts due to its strength; put just a pinch in a glass of warm milk before bed if you are giving it to children
AJWAIN
Ajwain has a long history of traditional use to relieve digestive concerns, flush out parasites, and relieve upper respiratory tract infections, especially when used in a poultice. This seed is related to celery seed and has a strong, spicy flavour. The fresh seeds are rich in essential oils, which carry their medicinal value.
Ajwain seeds can be added to food, steeped in herbal tea, or chewed on fresh.
- traditionally it is added to rice or ghee with a little salt at the start of a meal
- add to flatbreads, or sprinkle into vegetable or meat dishes
- it has a spicy flavour so it’s best to start with just a pinch
- excellent for children
- a pinch of the seeds can be steeped in boiling water to make tea along with fennel and cumin seeds for strengthening digestion
- ajwain is a perfect medicinal spice for fall and winter
MUSTARD SEED
Most people are familiar with mustard as a condiment, but raw mustard seeds are a wonderful addition to your cooking to increase warmth in your system. Consider how mustard powder was used traditionally in Europe as a paste applied to the chest to relieve colds and lung infections!
- grind mustard seeds to make fresh powder to add to your cooking or make your own mustard spread-style condiment
- mustard powder is a delicious addition to potato or root veggie dishes
- this spice is also great for balancing heavier Kapha foods such as cheese and meats
- mustard oil can be added to food or used topically on the chest to prevent colds in the winter
- In Ayurvedic cooking, mustard seeds are added to hot oil or ghee until they crackle to release their flavour
- yellow mustard seeds are the mildest; brown is moderate; the small black seeds are the spiciest
With these spicy adjustments, your family might more easily transition into fall while going back to school, staying healthy, and feeling balanced. Spices are a wonderful way to bring flavour into your meals while adding nutritional value. The more you understand their qualities, the easier it is to adapt your cooking to adjust to your family’s needs along with the changing seasons. So, spice up your life and enjoy these warming flavours this fall.
