Eat for the weather, not the calendar.

• Khichdi with ginger and gheeMeal · 35 min · One pot of rice and split mung. The reset meal.
• Moong dal soupMeal · 30 min · Thin, peppery and easy to digest.
• Carrot and red lentil soupMeal · 40 min · Sweet, warming and good with rice.
• Rice gruelMeal · 45 min · The sick-day bowl. Almost no work for digestion.
• Stewed applesBreakfast · 15 min · A light, warm start with clove and cinnamon.
• CCF teaDrink · 10 min · Cumin, coriander and fennel for after dinner.
• Caffeine-free chaiDrink · 20 min · All the spice of chai without the tea leaves.
• Golden milkDrink · 10 min · Turmeric milk for the hour before bed.
• Tulsi, ginger and honey kadhaDrink · 15 min · The cup to make when a cold is starting.
• Ginger teaDrink · 15 min · The go-to for damp days and slow digestion.
• Hibiscus teaDrink · 20 min · Deep red, tart and cooling.
• Coriander, fennel and rose infusionDrink · 15 min · Cools and hydrates without dulling digestion.
• Warm fruit medleyBreakfast · 15 min · Cooked apples, figs and apricots for dry, windy mornings.
• Spiced milk with tahini and datesDrink · 10 min · A warm, filling cup for cold mornings.

What is in season

Seasonal food already carries the qualities you need. That is the whole trick.

• Spring

  Bitter greens, dandelion, bitter melon

  Bitter is what clears out winter's heaviness.

• Summer

  Melons, mango, berries, cucumber, coconut

  Cooling and watery, when the heat is highest.

• Autumn

  Pumpkin, squash, sweet potato, apples

  Cook them warm with ghee and spices for dry, windy days.

• Winter

  Root vegetables, millets, dates, nuts

  Hearty food for when digestion is strongest.

Six rules for the table

• Dinner early and light

  Digestion slows after sunset. Soup or a small bowl of dal beats a heavy plate.

• Keep fruit away from milk

  Fruit digests fast and milk slowly. Skip the fruit milkshake.

• Keep each meal simple

  One kind of protein at a time, and not every healthy thing on one plate.

• Stop at 80% full

  Leave room for digestion to do its work.

• Never heat honey

  Stir it in once a drink is cool enough to sip.

• Fruit at lunch, not at night

  Most fruit sits best at or just after the midday meal.