October 08, 2025

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

34 minutes

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.

What You’ll Learn

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

This episode includes

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

Quick Recipes (mini blueprints)

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.

Resources & Relevant Links

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

Call to Action

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

Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership

Cleanse Leader Training: https://ayurvedicliving.institute/cleanse-leader-training

Deep Winter Self-Care Workshop: https://courses.ayurvedicliving.institute/courses/self-care-workshop-deep-winter

Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024

Gift Guide: https://courses.ayurvedicliving.institute/products/digital_downloads/gift-guide

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By Kate O’Donnell

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