The Six Essential Tastes of Ayurveda
Ayurveda divides food into six tastes that influence the three doshas and thereby influence our overall sense of satiation and well-being. The six tastes are sweet, sour, salty, bitter, pungent, and astringent; each one affects our doshas differently. (Many foods have a combination of two or three tastes, such as oranges, which are considered both sweet and sour.) Ayurveda recommends that all six tastes be included in each meal; when they are, we will be left feeling harmonious, peaceful, and calm, as each dosha has been nourished. Note that only a little of each taste is necessary for it to satisfy and balance us; more is not necessarily better, and in fact, in certain situations it can be detrimental or toxic.
The guidelines offered here will teach you how to harmonize your doshas, and bring yourself back into balance when necessary. Although it is important to have the six tastes at every meal, don’t become overly concerned with this, as it should be a goal, not a rule. As you learn to listen to your body, you will start to be attuned to how the various tastes affect you. Remember that as you get to know which tastes are good for your dosha, you may not be eating foods you typically would, but it is those familiar foods that may have been sending your dosha out of balance. Give your body the time it needs to get used to new tastes, and the subsequent feeling of balance that comes from changing your ingrained eating habits.
Here are the tastes that decrease, or pacify, each dosha:
Vata is pacified by sweet, sour, and salty tastes.
Pitta is pacified by sweet, bitter, and astringent tastes.
Kapha is pacified by pungent, bitter, and astringent tastes.
Sweet: Rice, bread, honey, milk, ghee, oils, all meats, and most “sweets” are considered sweet in Ayurveda. Most legumes, lentils, and beans are considered sweet as well as astringent, which increases Vata. An exception is urad dal (split black lentils), which are considered sweet and not astringent, so they calm Vata. Grains and vegetables, which contain carbohydrates, are considered sweet, and increase Kapha while decreasing Pitta and Vata. Foods with the sweet taste are considered heavy and therefore grounding.
Sour: Lemon, vinegar, yogurt, cheese, tomatoes, grapes, plums, and other sour fruits increase Pitta and Kapha and decrease Vata. These foods should be consumed in small amounts and not at all by those with excess Pitta or Kapha. Sour foods promote digestion, are good for the heart, and warm the body. But an excess of these foods can cause irritation, dizziness, or loss of vitality.
Salty: Salt, Kombu (and all other seaweeds), soy sauce, pickles, chutneys, bouillon, and salty condiments increase Kapha and Pitta and decrease Vata. Having at least a little salt in our diets is essential for our health; it also aids digestion. But consumed in excess, salty foods can cause bloating and water retention, or lead to inflammatory conditions. Too little may result in illness, thyroid problems, or leg cramps.
Pungent: Ginger, cumin, black pepper, cinnamon, cayenne, chilies, radishes, onions, and garlic decrease Kapha and increase Pitta and Vata (but a little of these foods are good for Vata due to their warming effect). Pungent tastes heat the body, stimulate digestion, and eliminate excessive fluids, thereby relieving colds and bronchitis. They also help to get our metabolisms moving if we are feeling sluggish. Consumed in excess, they can cause anger and aggression, as well as burning sensations, dizziness, dryness, and increased thirst.
Bitter: Green leafy vegetables (e.g., kale, spinach), bitter gourd, turmeric, fenugreek, lemon and orange rind, dark chocolate, and olives increase Vata and decrease Pitta and Kapha. They cool Pitta when out of balance and too fiery, and lighten Kapha when too heavy. Consumed in excess, bitter can produce envy, jealousy, and yes, bitterness.
Astringent: Beans, lentils, apples, pears, cabbage, broccoli, cauliflower, and potatoes increase Vata and decrease Pitta and Kapha. Consumed in excess, they produce flatulence, constipation, and a dryness of the body.
Getting Started: Tips and Basic Recipes
Basic Herbs and Spices for Ayurvedic Cooking Herbs and spices are essential in Ayurveda; they stimulate the appetite and increase our ability to digest what we eat, increasing our overall health and well-being. Here is a list of asics herbs and spices you should keep on hand in your cabinet or refrigerator. See the Food Guidelines Chart in the Appendix for information on what herbs and spices are appropriate for each dosha.
Dry: Bay leaves; black pepper; cardamom, ground and whole (pods); cayenne pepper; chilies, red; cinnamon sticks and cinnamon bark; cloves, whole; coriander, ground; cumin, ground and whole; curry leaves; fennel seeds; fenugreek; garam masala; mustard seeds, black; mustard seeds, crushed and whole; turmeric
Fresh: Cilantro; chilies, green; garlic; ginger
Fresh is Always Best Just as freshly ground coffee has more aroma and flavor, the same goes for your ingredients. The fresher the spices, the more flavorful your food will be. I recommend keeping a coffee grinder on hand just for your spices. Whole dry spices can keep in the freezer for up to a year; grind them as you need them just as you would with coffee. Ground spices will keep for 4–6 months in a spice rack. To clean the coffee grinder, grind ½ slice of bread into breadcrumbs, then discard.
Garam Masala Garam masala (which means “hot spices”) is an Indian blend of dried spices that can be used in the same way as black pepper or other seasonings. It is a warming food which also stimulates digestion and circulation. For seasoning, only a little is needed, e.g., ¼-½ tsp.
Preheat oven to 200°F (95°C).
To break cinnamon sticks, place between a folded dishcloth and crush with a hammer or a rolling pin.
5 cinnamon sticks, broken (see note)
¼ cup cardamom pods with seeds
¼ cup black peppercorns
Sprinkle ingredients evenly on a baking sheet. Roast for 20–30 minutes, stirring from time to time to ensure they do not brown. Remove from oven and allow the mixture to cool. Break open each cardamom pod by squeezing between thumb and forefinger. Place cardamom seeds in mixture and discard pods. In a coffee grinder (not one usually used for coffee), grind ingredients until they become a fine powder. Store in an airtight container.
Good Oils and Good Fats Oils are the main source of good, healthy fats in our diets. In general, choose oils that are expeller-pressed, which are those that have been extracted from seeds or nuts through a chemical-free mechanical process; or cold-pressed oils, which are expeller-pressed in a heat-controlled environment of less than 120°F (49°C). Unrefined oils – oils left in their virgin state after pressing – are very rich in nutrients, but when used for cooking, they have a lower smoke point (the temperature at which