57. The Prepared Kitchen: Ayurvedic Meal Prep for Busy Weeks
In this solo episode, Kate shares the low-lift routines that keep her nourished all week: the exact groceries she buys, what she soaks at night, her quick morning setup, how she uses an Instant Pot without babysitting the stove, and why cooked water can be a total game-changer for hydration and digestion. Expect straightforward practices—soaked legumes, a pot of greens, a weekly chutney, and a simple condiment strategy—so you’re never stuck at the snack cabinet again.
What You’ll Learn
Why preparedness (not perfection) keeps your digestion calm and your energy steady
How to shop twice weekly for fresher produce with less waste
The three legumes Kate never runs out of (and why small beans are easier to digest)
A realistic evening soak + morning cook routine for grains and legumes
How to make and use cooked water to hydrate without feeling water-logged
The tempering trick (ghee + spices) that makes any pot taste satisfying
Smart make-ahead moves: sweet potatoes, winter squash, mung sprouting, weekly chutney
Exactly when pressure cooking saves the day (and when stovetop is simpler)
Quick Breakdown
Grocery rhythm and seasonal produce
Pantry must-haves: split mung, red lentils, whole green mung; quality oils; dates; almonds; tahini; yogurt; eggs
Evening: soak legumes/grains; set yourself up to want your home food tomorrow
Morning: cook water, prep spices/veg, quick oatmeal/legumes, chia “pooper”
Digestive teas: coriander, ginger, fennel variations
Make-ahead: sweet potatoes/winter squash in the toaster oven; weekly chutney; simple raita
Sprouting green mung for winter “fresh”
Pressure cooker/Instant Pot basics (hands-off time, add water if needed)
Constipation-friendly choices and why small beans + ghee help many listeners
Kate’s Core Shopping List
Legumes: split mung, red lentils, whole green mung
Greens: kale/collards/broccolini + weekly cilantro or parsley
Grains: rice (white/basmati/jasmine), quinoa (rotate)
Oils/Fats: ghee, good olive oil, butter (optional), avocado oil (good brand)
Condiments: tahini, almonds, Medjool dates, full-fat plain yogurt
Add-ons: lemons/limes, eggs, heirloom sourdough (optional, as tolerated)
Make-Ahead Ideas
Night: soak legumes/grains; soak almonds (peel AM)
Morning: boil cooked water (10 minutes); start Instant Pot (5 minutes under pressure for many recipes); chop greens; start chia-water
Weekly: roast 3–4 sweet potatoes or a winter squash; one seasonal chutney; a jar of raita (yogurt + cucumber + salt/pepper)
Anytime: sprout green mung (1–2 days) for quick add-ins
Equipment Mentioned
Large pot for cooked water (stainless or ceramic)
Instant Pot/electric pressure cooker (optional, helpful)
Toaster oven with timer (great for sweet potatoes/squash)
Mortar & pestle (optional, for cracking seeds)
Resources & Links (referenced in the episode)
Episode 53: What to Eat When You Don’t Know What to Eat (find it in your podcast feed)
Spice box basics: cumin, mustard seed, coriander, ginger, cinnamon, cardamom
Kate's Favorite Herbal coffee: Herbal Coffee Substitute
Call to Action
Try one new prep habit this week (even just soaking legumes or making cooked water).
Share this episode with a friend who wants easier digestion and lower-stress cooking.
Tell Kate what you’re prepping this week—tag @healwithkate
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
Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024
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