53. What To Eat When You Don’t Know What To Eat: Fast Ayurvedic Meals For Fall

Feeling hungry, unprepared, and tempted by the snack cabinet? In this solo episode, Kate shares her real-life Ayurvedic plan for those “what do I eat?” moments—especially in fall. You’ll learn easy, grounding meals that come together quickly: 15-minute dals and greens, creamy porridges, tortillas with eggs or beans, “eggs + greens” anytime meals, and the evening hot-milk ritual for deep sleep. You’ll also hear Kate’s minimal prep habits (chia soaks, toasted pepitas, soaked almonds) that make fast meals possible, plus exactly how she navigates cheese, grains, fats, and variety without stress.

• Why perfection isn’t required: whole-food choices that work in real life
• The two-meal rhythm Kate uses most days (mid-morning + early evening)
• The “fast soup” formula: split moong or red lentils + 1 green + tempering
• Breakfast done: soaked grain porridge with spices, nuts, and ghee
• Tortilla magic: corn or almond-flour tortillas with cheese/eggs/beans/greens
• The anytime fallback: eggs + Swiss chard (or kale)
• Smart add-ons: toasted pumpkin seeds, fresh parsley/cilantro, coconut milk
• Nighttime comfort: spiced hot milk with almonds/dates to ground and sleep
• Gentle notes on cheese (goat vs cow) and why spice matters for digestion
• Minimal prep that changes everything: soak, toast, and keep greens on hand
  
  

• A Reality check: Ayurveda without the perfection pressure
• Great Morning moves: soak chia; soak grains; simple porridge build
• Fast lunch/dinner: 20-minute dal + one green + tempering
• Snack strategy: keep “crunch” small; use toasted pepitas instead
• Tortilla & egg ideas: huevos-ish, beans, quick greens, simple sauces
• Eggs + greens: one-pan, spiced, eaten plain or with toast/tortilla
• Protein treats: almond-flour cookies as warm, quick add-ons
• Evening nightcap: spiced milk variations that truly satisfy
• Prep mindset: soak, toast, stock tortillas and fast-cooking greens

• 15-Minute Dal & Greens
  
  
  • Rinse red lentils or yellow split moong.
  • 1 cup dal + 4 cups hot water, bring to boil with fall spice mix + ginger.
  • Add 1 chopped veg (Swiss chard stems early; leaves at end).
  • Simmer ~20 min; temper ghee + mustard + cumin; salt; black pepper.
    
    
• Breakfast Porridge
  
  
  • Soak oats or quinoa; cook with water + splash canned coconut milk.
  • Spice with cardamom, cinnamon, ginger; add teaspoon ghee; top with nuts.
    
    
• Tortilla Stack
  
  
  • Warm corn or almond-flour tortillas with cheese (optional).
  • Add fried egg or beans; salsa or simple aioli; quick Swiss chard toss.
    
    
• Eggs + Greens
  
  
  • Sauté Swiss chard in ghee; add whisked eggs + spice; cook till set.
    
    
• Spiced Evening Milk
  
  
  • Warm milk of choice with cinnamon, cardamom, ginger; option: turmeric, honey/maple, blended almonds/dates; whisk in a little ghee if needed.
    
    

• Kate’s books & recipes: healwithkate.org
• Ayurvedic Living Institute programs & community: ayurvedicliving.org
• Basic pantry: split moong (mung dal), red lentils, ghee, coconut milk, Swiss chard, pumpkin seeds, tortillas (corn/almond-flour), chia seeds, ginger, cinnamon, cardamom
  
  

• Try one “emergency meal” this week and tell Kate your favorite variation.
• Join Kate on Instagram @kateodonnellayurveda and share your bowl.
• Subscribe, rate, and review Everyday Ayurveda with Kate to support the show.
• Get on the newsletter for recipes and seasonal practices: healwithkate.org
  
  

Health Disclaimer:

The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine.

Connect with Kate: https://www.healwithkate.org

Fall Cleanse: https://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024

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