3 Easy Ayurvedic and Marathi Recipes for Healthy, Holistic and Gut Healing Meals

I come from Maharashtra, a state in western India, where Marathi is our mother tongue. I grew up in Pune, a city just four hours from Mumbai, where food is about taste and  about balance and nourishment. Traditional Marathi jevan (meals) are rooted in the Satvik philosophy, focusing on wholesome, holistic eating. 

Staples like bhakri (millet bread), varan bhat (dal and rice), and pithala (gram flour curry) with fresh greens and leafy vegetable bhaji (stir-fry) are enjoyed in every household. We also prepare refreshing koshimbir (salads with cucumber, beet, or cabbage with yogurt) and a variety of nutrient-rich chutneys made from peanuts, sesame, garlic, flax seeds, or chilies.

In Ayurveda, food is medicine. Daily meals are meant to be simple, nourishing, and supportive of both body and mind. A healthy gut is the foundation of good digestion, immunity, and emotional balance. By bringing these traditional Marathi recipes into your routine, you can enjoy meals that are not only delicious but also deeply healing.

I am sharing three easy Ayurvedic recipes from Marathi cuisine that I regularly enjoy to support gut health, balance digestion, and bring warmth to everyday life.

1. Khichadi with Ghee (Millet or Rice Base)

Khichadi is one of the most healing meals in Ayurveda. This one-pot dish of grains, lentils, and vegetables is light on the stomach yet rich in protein and fiber. It is ideal for gut healing, detoxification, and as a nourishing comfort food.

Lentils are a powerhouse of plant protein, fiber, and essential minerals that support digestion, heart health, and overall energy while being light and healing for the gut.

Traditionally, khichadi is made with rice and moong dal, but you can easily swap rice with millets for extra nutrition and a gluten-free option. 

Millets you can use for Khichadi – Sorghum (Jowar), Proso Millet (Chena/Barri), Pearl Millet (Bajra), Foxtail Millet (Kakum/Kangni), Finger Millet (Ragi), Browntop Millet (Korle), Barnyard Millet (Sanwa) and Little Millet (Moraiyo). 

To know more about the gut friendly gluten-free millets, follow this blog –  https://serenovacoaching.com/cant-eat-gluten-why-millets-are-the-best-gluten-free-grain/

Recipe (Serves 2–3)

Ingredients:

• ½ cup millet (or rice/brown rice/quinoa)
• ½ cup moong dal (green) or split moong dal (yellow)
• ½ cup split red lentils (masoor dal)
• (Optional) ½ cup split urad dal
• 1 tbsp ghee or oil
• ½ tsp cumin seeds
• ¼ tsp turmeric powder
• ¼ tsp asafoetida (hing) (optional)
• 1 green chili (optional, chopped)
• ½ tsp grated ginger
• 1 small carrot (diced)
• ¼ cup peas (optional)
• Salt to taste
• Chopped cilantro for garnish

Instructions:

1. Rinse and soak millet/rice and dal for 10 to 15 minutes.
2. Heat ghee in a pressure cooker or pot. Add cumin seeds, then hing, chili, and ginger.
3. Add vegetables and sauté for a minute.
4. Drain millet and dal, add to the pot with turmeric, salt, and water.
5. Pressure cook for 2 to 3 whistles, or simmer until soft (if not using a pressure cooker).
6. Adjust consistency with hot water if needed. Garnish with cilantro.

Serve hot with a spoonful of ghee and accompany it with the flaxseed chutney, buttermilk or pickle. 

2. Flax Seed Chutney (Javas Chutney)

Flax seed chutney is a Marathi superfood recipe. Rich in omega 3 fatty acids, magnesium, and fiber, flax seeds (Javas) are excellent for digestion and reducing inflammation. This spicy, nutty chutney is the perfect Ayurvedic side dish to add to roti, bhakri, or dal rice.

Flax seeds are rich in omega-3 fatty acids, fiber, and lignans that support heart health, improve digestion, and reduce inflammation.

Recipe 

Ingredients:

• 100g flax seeds (Javas/Alsi)
• ½ cup dry grated coconut (optional)
• 2 tbsp sesame seeds (til)
• 2 to 3 garlic cloves
• ½ tbsp red chili powder
• Salt to taste

Instructions:

1. Dry roast flax seeds and sesame seeds on a low flame until they start crackling. Cool.
2. Grind roasted seeds with coconut, chili powder, garlic, and salt.
3. Keep it coarse for the authentic Marathi chutney texture.

Serve with millet bhakri, rice, or sprinkle over salads. This chutney is a powerhouse of good fats and makes every meal more balanced and healing.

3. Saffron Haldi Doodh (Golden Turmeric Milk)

Known globally as golden milk, this Ayurvedic drink has always been a part of Indian homes especially when we are sick with cold and fever. 

Turmeric is a powerful anti-inflammatory and antioxidant spice that supports joint health, digestion, and immunity. It has been also known to have benefits in brain health. Saffron is a mood-boosting spice rich in antioxidants that enhances memory, supports hormonal balance, and promotes radiant skin.

Together they create a calming, night cap (non-alcoholic). 

Recipe

Ingredients:

• ½ tbsp turmeric powder
• A few strands of saffron
• ½ tsp cinnamon powder
• ¼ tsp nutmeg powder
• ½ tsp ginger powder or fresh grated ginger
• 1 cup milk (cow’s milk or plant-based)
• Sweetener such as jaggery, honey, or date syrup (use lightly)

Instructions:

1. Heat milk in a saucepan or froth with a milk frother.
2. Add turmeric, saffron, cinnamon, nutmeg, and ginger.
3. Simmer gently for 3 to 5 minutes.
4. Strain if using fresh ginger. Add a touch of sweetener.

Drink warm before bedtime to soothe your body and mind.

These three recipes, Khichadi, Flax Seed Chutney, and Saffron Haldi Doodh, are simple Ayurvedic recipes from Marathi tradition. They are holistic, gut healing meals that bring together taste, nourishment, and emotional comfort. Adding them to your diet can help you build a stronger digestion, calmer mind, and a healthier lifestyle. 

FAQs

1. What is an Ayurvedic diet?
   An Ayurvedic diet is a holistic eating approach rooted in ancient Indian wisdom, designed to balance your body’s doshas (Vata, Pitta, Kapha) with fresh, seasonal, and natural foods.
2. How does an Ayurvedic diet help with gut health?
   Ayurveda emphasizes warm, easily digestible foods, spices like cumin and turmeric, and mindful eating practices that soothe the digestive system and improve nutrient absorption.
3. Can I follow an Ayurvedic diet every day?
   Yes, an Ayurvedic diet is meant for daily life and adapts to your body type, lifestyle, and the seasons, making it sustainable and nourishing long term.
4. What foods should I avoid in an Ayurvedic diet?
   Highly processed, frozen, overly spicy, or oily foods are generally discouraged as they disturb digestion and create imbalances in the body.
5. Are Ayurvedic recipes easy to prepare?
   Absolutely—many Ayurvedic meals like khichdi, turmeric milk, and chutneys are simple, quick, and made with common pantry staples.

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