Embracing Simplicity and Mindfulness: Ayurvedic Eating for Fall

As the seasons shift, fall invites us to slow down, ground ourselves, and embrace simplicity. Nature itself models this: the vibrant energy of summer begins to soften, the days shorten, and we naturally turn inward. Ayurveda, the ancient science of life, teaches us that fall is dominated by the Vata dosha—the qualities of air and ether. These energies can bring lightness, creativity, and movement, but if imbalanced, they may also lead to dryness, anxiety, or restlessness.

One of the most powerful ways to balance Vata in autumn is through mindful eating—bringing presence, intention, and simplicity to the way we nourish ourselves.

The Practice of Mindful Eating

Mindful eating means slowing down and being fully present with our meals. Instead of rushing, we pause to notice the colors, aromas, and textures of our food. Each bite becomes an act of gratitude, a moment to connect with our body and the earth that nourishes it.

From an Ayurvedic perspective, mindful eating not only enhances digestion but also creates a deeper harmony between body, mind, and spirit. Ayurveda teaches us that “you are not only what you eat, but what you digest.” By creating calm, grounding routines around food, we support both our digestion (Agni) and our overall sense of peace.

Mindful Ayurvedic Eating in Fall

In autumn, when Vata energy is at its peak, Ayurveda recommends foods that are:

• Warm (soups, teas, porridges)

• Moist (cooked grains, root vegetables, ghee, oils)

• Grounding and nourishing (squash, carrots, sweet potatoes, mung dal, stews)

• Spiced gently (warming spices like ginger, cinnamon, cardamom, clove, cumin, and fennel to kindle Agni without overheating)

Eating in rhythm with the season helps us stay rooted and balanced. When we slow down, eat with awareness, and favor grounding foods, we counteract the dry, cool, mobile qualities of Vata.

Three Ayurvedic Recipes for Fall

1. Grounding Fall Tea

A soothing, warming tea to calm Vata and support digestion.

Ingredients

• 2 cups water

• 1 cinnamon stick

• 3 cardamom pods, lightly crushed

• 1-inch piece of fresh ginger, sliced

• 2 cloves

• 1 tsp fennel seeds

• 1 tsp raw honey (optional, added after cooling slightly)

Directions

1. Add water and spices to a small pot.

2. Bring to a gentle boil, then reduce to a simmer for 10–15 minutes.

3. Strain into a mug and let cool slightly before adding honey.

4. Sip slowly, noticing the warmth spreading through your body.

2. Fall Spice Mix (Vata Balancing Masala)

A versatile mix to sprinkle on vegetables, grains, or soups.

Ingredients

• 2 tbsp ground cumin

• 2 tbsp ground coriander

• 1 tbsp turmeric

• 1 tbsp cinnamon

• 1 tsp ground cardamom

• 1 tsp clove powder

• 1 tsp dry ginger powder

• ½ tsp black pepper

Directions

1. Mix all spices together in a glass jar.

2. Use ½–1 tsp in soups, stews, rice, or roasted vegetables.

3. Store in a cool, dry place.

3. Nourishing Fall Kitchari

A simple, grounding Ayurvedic meal for balance and digestion.

Ingredients

• ½ cup yellow mung dal, rinsed and soaked

• ½ cup basmati rice, rinsed and soaked

• 1 tbsp ghee (or coconut oil)

• 1 tsp mustard seeds

• 1 tsp cumin seeds

• 1 tsp grated fresh ginger

• 1–2 tsp Fall Spice Mix (above)

• 4 cups water (more for soup-like consistency)

• 2 cups diced seasonal vegetables (carrots, squash, sweet potato)

• Salt to taste

• Fresh cilantro for garnish

Directions

1. Soak & strain: Place the mung dal and rice in separate bowls. Cover with water and soak for 30 minutes to 1 hour. Drain and rinse well.

2. Heat ghee in a large pot and add mustard and cumin seeds. Let them pop.

3. Add ginger and Fall Spice Mix, stirring gently until fragrant.

4. Add the soaked mung dal, rice, diced vegetables, and water. Bring to a boil.

5. Reduce to a simmer, cover, and cook until grains and veggies are soft (about 25–30 minutes). Add more water if you prefer a soupy consistency.

6. Add salt to taste and garnish with cilantro.

Ayurvedic note: Soaking the dal and rice not only shortens cooking time, it also makes them easier to digest—especially important in the fall when Vata energy can weaken digestion.

Closing Thoughts

Fall is a time to return to the basics, embrace nourishment, and release excess busyness. By practicing mindful eating and leaning into Ayurvedic wisdom, we allow food to become medicine, presence to become our daily ritual, and simplicity to become our greatest form of abundance.

Written by Dorie Wicklund

Dorie Wicklund is a multifaceted wellness practitioner and coach dedicated to cultivating consciousness in others. She has been in the wellness field for over 20 years and has a wealth of knowledge in the areas of Ayurveda, Integrative Health, herbalism, nutrition, career and academic guidance, intuitive practices, and life and spiritual coaching. Dorie also has a deep understanding of energy healing modalities like Reiki, EFT, bio-fork tuning, meditation, and breathwork practices.