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