Healthy mini meals

Snacks are part of everyday life for many people. A quick bar here, a few nuts there - it often happens in passing and rather unconsciously.

In Ayurveda, we take a differentiated view of this habit, because to keep our digestive fire(agni) strong, the body needs breaks between meals.

One of the most important Ayurvedic nutritional tips is that it is only the right time for new food when the last meal has been digested. If you eat too soon, Agni can stagnate. Typical consequences are, for example, tiredness, bloating or flatulence.

However, this does not mean that snacks are always taboo, as there are situations in which snacks are useful - for example when you are really hungry, under a lot of physical or mental stress or on the go when a full meal is not available. When carefully selected and put together according to type, small mini-meals can be a valuable addition - especially if they are easy to digest and well prepared.

Dosha-appropriate snacks

Not every snack suits everyone. Ayurveda differentiates between the three doshas and their needs:

Vata types easily become energy-deficient. Warming, nourishing snacks help to stabilize the system. Suitable snacks include: energy balls with ghee, sweet fruit with almonds or cashews, (warm) stewed fruit

Pitta types often have a strong digestive fire and tolerate snacks well as long as they are not too spicy, salty or sour. They like something "to bite into". Suitable snacks include fresh fruit such as grapes, apples, melons and pomegranates, as well as dried fruit and walnuts or coconut; cucumber slices with hummus are also a good idea

Kapha types often benefit from reducing or eliminating snacks. If a small snack does make sense, it should be light, dry and warming. Suitable snacks include Ayurvedic buttermilk, roasted chickpeas and ginger tea.

Preparation makes all the difference

Unthinking snack moments often arise from the situation: hunger suddenly strikes and there is nothing suitable to hand. It is precisely for these situations that it makes sense to have a high-quality snack ready to avoid unhealthy "snack traps".

Energy balls, roasted pulses or a dip made from pulses are particularly easy to prepare.

Date and cardamom energy balls

Sweet, aromatic and full of energy - ideal for the afternoon slump.

• 8 soft dates
• 50 g almonds
• 30 g grated coconut
• ½ tsp cardamom
• 1 tsp ghee or coconut oil

Finely grind the almonds and chop in a blender together with the dates, grated coconut, cardamom and ghee. Shape the mixture into small balls and store in the fridge - they will easily keep for a week.

Takra - Ayurvedic buttermilk

• 100 g fresh full-fat yogurt
• 400 ml water

Whisk together in a blender for 1 minute.

Depending on your needs and taste, you can add spices to suit your Dosha:

• Salt and hing for vata
• Cumin and coriander for Pitta
• Pepper and ginger for Kapha

Ayurveda invites you to be more aware of what you eat and to better understand your own body. Snacks are not forbidden in principle, but their value only unfolds when they are consciously selected, put together according to type and preferably prepared by yourself . If you listen to your body's signals, take mindful breaks and see snacks as something special rather than a habit, you can supplement your diet as needed - according to Ayurvedic recipes and with pleasure.

Article by Stefanie Dellinger