What are the best Pitta recipes?
The best Pitta recipes are cooling and calming, like cucumber and mint soup, coconut and cardamom rice, coconut chia pudding, fennel and mint tea, cilantro mint chutney and coconut dal. Favour sweet, bitter and astringent foods, and go easy on chilli, salt and sour foods.
Eating to balance Pitta
In Ayurveda, Pitta is the dosha of fire and water. It is hot, sharp, light and oily, which is why a Pitta imbalance tends to show up as irritability, heartburn, skin rashes, inflammation and feeling overheated, both in body and mind.
To cool Pitta, you do the opposite of its qualities. Favour foods that are cooling, hydrating and a little sweet, with plenty of fresh herbs, sweet fruits and leafy greens. Lean towards the sweet, bitter and astringent tastes, and go easy on chilli, salt, sour foods, garlic and fried food. Coconut, cucumber, mint, cilantro and fennel are wonderfully calming for Pitta.
Not sure if Pitta is your dominant dosha? Take the free dosha quiz to find out, then download the free Ayurveda guide for a full plan built around your type.
Here are six cooling, calming recipes to soothe Pitta and quiet the inner fire.
1. Cooling Cucumber and Mint Soup
A chilled, hydrating soup that cools Pitta on a hot day or after a stressful one. No cooking required.
Serves 2
Ingredients
- 1 large cucumber, roughly chopped
- 1/2 ripe avocado
- 1/4 cup fresh mint
- 1/4 cup fresh cilantro
- Juice of 1/2 lime
- 1/2 cup cold water
- 1/4 tsp ground cumin
- Pinch of salt
Method
- Add all the ingredients to a blender.
- Blend until smooth and silky, adding a little more water for a thinner soup.
- Chill for 20 minutes. Serve cool, topped with a few extra mint leaves.
2. Coconut and Cardamom Rice
A soft, sweet, cooling staple that pairs with almost anything. Coconut is one of the most Pitta-soothing ingredients in Ayurveda.
Serves 3
Ingredients
- 1 cup white basmati rice, rinsed
- 1 cup coconut milk
- 1 cup water
- 3 cardamom pods, crushed
- 1 tsp coconut oil or ghee
- Pinch of salt
- 2 tbsp shredded coconut
- Fresh cilantro to serve
Method
- Warm the coconut oil in a pot and add the cardamom for 30 seconds.
- Add the rinsed rice, coconut milk, water and salt. Bring to a gentle boil.
- Lower the heat, cover and cook for 12 to 15 minutes until the liquid is absorbed.
- Fluff with a fork, fold through the shredded coconut and top with cilantro.
3. Calming Coconut Chia Pudding
A make-ahead breakfast or dessert with rose and cardamom. Cooling, lightly sweet and beautifully calming for a fiery Pitta morning.
Serves 2
Ingredients
- 3 tbsp chia seeds
- 1 cup coconut milk
- 1/2 tsp rose water
- 1/4 tsp ground cardamom
- 1 tbsp maple syrup
- Fresh berries or sliced sweet fruit to top
Method
- Whisk the chia seeds, coconut milk, rose water, cardamom and maple in a jar.
- Stir well, then again after 5 minutes to stop clumping.
- Cover and chill overnight, or at least 3 hours, until thick.
- Top with cool, sweet fruit before serving.
4. Soothing Fennel and Mint Tea
A gentle after-meal tea to cool the digestion and calm the mind. Fennel is a classic Pitta digestive that eases heat without aggravating it.
Serves 2
Ingredients
- 1 tsp fennel seeds
- 1 tsp coriander seeds
- A small handful of fresh mint
- 2 cups water
Method
- Lightly crush the fennel and coriander seeds.
- Add to a pot with the water and bring to a gentle boil.
- Turn off the heat, add the mint, and steep for 5 minutes.
- Strain and sip warm or at room temperature, not piping hot.
5. Sweet Cilantro Mint Chutney
A fresh, cooling condiment to spoon over rice, dal or vegetables. It adds flavour to a Pitta meal without the heat of chilli or garlic.
Makes about 1 cup
Ingredients
- 1 cup fresh cilantro
- 1/2 cup fresh mint
- 2 tbsp shredded coconut
- Juice of 1/2 lime
- 1 tsp grated ginger (small amount)
- 3 tbsp water
- Pinch of salt
Method
- Add everything to a blender or small food processor.
- Blend to a smooth paste, adding a little more water if needed.
- Taste and adjust the lime and salt. Keep cool and use within a few days.
6. Cooling Coconut Dal
A mild, sweet, soothing dal made cooling with coconut milk and gentle spices. This is the Pitta-friendly take on a comforting lentil bowl, with no chilli or heavy spice.
Serves 3 to 4
Ingredients
- 1 cup split yellow mung dal or red lentils, rinsed
- 3 cups water
- 1 cup coconut milk
- 1/2 tsp ground turmeric
- 1 tsp ground coriander
- 1/2 tsp ground fennel
- 1 tbsp coconut oil or ghee
- 1/2 tsp salt
- Fresh cilantro and a squeeze of lime to serve
Method
- Simmer the dal in the water with the turmeric for 20 minutes until soft, skimming any foam.
- In a small pan, warm the coconut oil and gently toast the coriander and fennel for 1 minute.
- Stir the spices and coconut milk into the dal. Simmer for 5 more minutes.
- Season with salt, top with cilantro and a small squeeze of lime.
Cool the fire and find your balance
These recipes are a refreshing place to start, but food is only one part of balancing Pitta. Your full plan also includes a calmer routine, cooling self-care and the right pace of life for your fiery nature.
Take the free dosha quiz to confirm your type, then download the free Ayurveda, A Guide to Wellness ebook for food plans, routines and rituals made for you.
New to eating for your type? Start with the complete guide, Ayurvedic Recipes for Your Dosha.
Frequently asked questions
What foods cool Pitta?
Cooling, hydrating and lightly sweet foods, with fresh herbs, sweet fruit and leafy greens. Coconut, cucumber, mint, cilantro and fennel are especially calming for Pitta.
What should Pitta avoid eating?
Chilli, garlic, very sour or salty foods, and fried or fermented foods, which add to the heat and sharpness of Pitta.
Is coconut good for Pitta?
Yes. Coconut is one of the most cooling, Pitta-soothing ingredients in Ayurveda, used in rice, dal, puddings and drinks.
What drinks are good for Pitta?
Cooling, caffeine-free drinks like fennel and mint tea, coconut water and room-temperature water. Go easy on very hot or strongly caffeinated drinks.