Ayurvedic Sweets and Snacks

By Angela Glaz

500 Hour E-RYT and Founder of Eka Yoga

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Kheer (Rice Pudding)

What is Kheer

Kheer is a traditional Indian dessert and from an ayurvedic perspective, it is light and cooling, which is beneficial for the Pitta dosha. The dessert is usually made with some type of grain (rice, cornmeal, creamed wheat), milk, cardamom, saffron, nutmeg, rosewater, natural sweetener, and some type of nut. 

Traditionally, it is served with meals rather than after a meal, as it may cause congestion and sinus problems - Kapha imbalances. 

I make this dish often and I usually switch the recipe up every time I do. However, after raving reviews and requests for my last batch's recipe, here it is! 


  • 1/2 cup basmati rice

  • 4 cups coconut milk

  • 1 tsp rosewater

  • 1 tbsp cardamom

  • 2 tbsp agave

  • 1/8 cup chopped cashews

  • 1/8 cup shredded coconut


  • Soak rice in water for 2 hours, drain, and rinse.

  • Bring rice and coconut milk to a boil in a medium sized sauce pot. Once at a boil, turn to low and cover.

  • When rice and coconut milk are no longer at a boil, add rosewater, cardamom, agave, cashews, and coconut. Let simmer until rice is fully cooked or soft.

Ayurvedic Sweet Potatoes

I don't think you'll find this recipe in any traditional Ayurvedic cook book. This was a cooking experiment that went way right!

I like to call this recipe the 4 C's because it includes the magically wonderful spices: cardamom, cumin, coriander, and cinnamon. 

Cardamom is sweet,  pungent, and heating. It is good for both Kapha and Vata, as it helps increase agni or our digestive fire. 

Cumin is pungent, bitter, and cooling. It is good for all three doshas and for maintaining digestive health. It also helps with the absorption of minerals in the small intestines, the release of gas, and can be used as a mild pain reliever.

Coriander is sweet, astringent, and cooling. It is good for all three doshas. It can be used as a diuretic and can help reduce fevers. 

Cinnamon is sweet pungent and heating. It is balancing both vata and kapha, but can over stimulate pitta. It is good for digestion, the removal of toxins, and improving circulation. 


  • One large sweet potato

  • 1 tbps ghee

  • 1/2 tsp cardamom

  • 1/2 tsp cumin

  • 1/2 tsp corriander

  • 1/2 tsp cinnamon

  • Sea Salt (to taste)


  • Preheat oven to 425 degrees

  • Chop potato into small cubes or slice (the thicker the pieces, the longer they will take to cook).

  • Place chopped potatoes into a large mixing bowl.

  • Melt ghee and pour over potatoes. Stir until potatoes are covered.

  • Add spices. Stir until potatoes are covered.

  • Spread potatoes across a large non-stick baking sheet.

  • Bake for 15-20 minutes or until potatoes are soft.