Words: Kate O’Donnell
The rivers are swollen with snowmelt, and the sap is starting to run in the trees. All the moisture that was bound by freezing temperatures is now moving to clear winter stagnation. And for our bodies, spring is the optimal time for lightening and clearing. Accumulated heavy and dense qualities from winter must be broken down and burned up. The body’s need for the rich foods of winter shifts to a desire for light, dry, simple foods that digest easily. Stoke the digestive fires and encourage the body’s natural cleansing this time of year with the pungent, bitter, and astringent tastes found in seasonal greens, bright berries, fresh ginger, turmeric, and spicy soups.
Spring Diet and Lifestyle Overview
The Elements: Earth and water Feels Like: Heavy, cool, damp, slow, cloudy, sticky, stable
Spring Foods Guide Favor foods that are warm, light, and well spiced.
FOODS TO FAVOR • Pungent spices, such as ginger, black pepper, lemon, and turmeric • Dry grains, such as barley, rye, corn, millet, and buckwheat • Astringent fruits, such as apples, pears, berries, dried cherries, raisins,
and prunes. In cold climates, mostly dried fruits are available • Lean proteins, such as beans, lentils, and egg whites; white meat for non-vegetarians • Bitter vegetables, such as arugula, Brussels sprouts, cabbage, broccoli, dandelion greens, and asparagus • Raw honey, in moderation
FOODS TO REDUCE • Anything cold • Dairy products • Sweet, heavy fruits, such as dates, figs, and bananas • Wheat • Sweeteners (except raw honey) • Fatty meats • Roasted nuts • Salt
From ‘The Everyday Ayurveda Cookbook: A Seasonal Guide to Eating and Living Well’ by Kate O’Donnell with Cara Brostrom. © 2015 by Kate O’Donnell. Photographs © 2015 and 2025 by Cara Brostrom. This edition published in 2025. Reprinted in arrangement with Shambhala Publications.
RECIPES Berry Buck-up Cereal (Serves 2)
I am always excited to come home from yoga and eat this cereal. Buckwheat is technically not a grain but a seed, and it is dry, slightly diuretic, and warming. Paired with the brightness of berries, it will help you “buck up” and get ready for the day.
You will likely find it under the brand name Kashi, in its toasted form, which brings a roasted, nutty taste to this quick breakfast. Buckwheat is gluten free, easy on the blood sugar, and a good choice for mucus conditions, weight loss, and damp, cool weather. For a treat, top it with Berry Sweet Fruit Dip.
2 cups water ½ cup dry buckwheat, roasted or raw 1–2 tsp Everyday Sweet Spice Mix (see page 118) ½ tsp Cleansing Green Juice (Serves 2) vanilla extract 1 cup chopped
strawberries 2 tsp coconut oil ¼ cup shredded coconut. In a medium saucepan, bring 2 cups water to a boil. Rinse the buckwheat in a strainer and add the buckwheat, the spice mix, and the vanilla to the boiling water. Turn heat to low, cover, and simmer for 15 minutes.
Remove from heat, add strawberries and coconut oil, and fluff with a fork. Cover again and let stand for 5 minutes.
While buckwheat is resting, toast the shredded coconut in a small frying pan over low heat for a few minutes, stirring constantly, until it begins to brown.
To serve, divide the buckwheat into two bowls and sprinkle toasted coconut on top
HINT: if you soak the buckwheat overnight, it will cook in 10 minutes. You can soak the coconut as well to soften its texture and produce a creamier cereal. If you do, skip the step for toasting coconut
Cleansing Green Juice (Serves 2)
This is an extremely cleansing beverage that kills cravings and makes a powerful snack. Sweet, slightly sour, bitter, and pungent tastes meld into a balanced juice that can be made with or without a juicer. 2 apples, cored and cut into quarters 4 kale leaves or 2 handfuls baby spinach juice of 1 lemon 1-inch piece fresh ginger, peeled and roughly chopped. Combine all ingredients in a blender carafe with 1½ cups water. Blend until it reaches a smooth juice consistency (more watery than a smoothie), adding more water if desired or necessary. To serve, strain the mixture through a large strainer into 2 glasses, pushing the juice through with the back of a spoon.
Kate O’Donnell has spent over 25 years exploring India’s ancient healing traditions, shaping her into a leading authority on Ayurveda—Yoga’s sister science. Her personal healing journey led to a holistic approach she now shares with thousands through her customised curriculum, “guiding from disease to ease.” A best-selling author in seven languages and founder of the Ayurvedic Living Institute, Kate is a respected thought leader and sought-after speaker, inspiring a new generation of holistic practitioners.
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