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Annapurna Kitchen

Volume IV

Batch Cooking and the Weekly Rhythm

Pumpkin risotto, roasted roots, ghee and fresh sage on a wooden table

1 minute read

Many readers over fifty cook for one or two. Ayurveda prefers freshly cooked food, but sensible batch cooking of components — not finished meals — keeps food fresh while saving effort.

Component, Make ahead, Keeps, Use in
ComponentMake aheadKeepsUse in
Ghee500 g at a time3 months at room temperature, sealedEverything
Herb ghee (9.05)100 g1 monthSoups, grains, vegetables
Vegetable–kombu stock2 litres4 days refrigerated, 3 months frozenSoups, risottos, stews
Sattvic tomato sauce (9.02)1 litre4 days refrigerated, 3 months frozenPasta, cannelloni, lasagne, tian
Cooked legumes500 g dry weight3 days refrigerated, 3 months frozenHummus, soups, stews, salads
Lemon–tahini dressing (7.06)1 jar5 daysSalads, grains, roast vegetables
Apple–ginger chutney (9.06)2 jars1 month refrigeratedLunch plates
Date–almond bites (10.07)16 pieces1 weekAfternoon snack
Soaked grains and legumesNight before—Morning porridge, lunch dal
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A weekly rhythm for one or two#

Day, Fresh cooking, From the batch
DayFresh cookingFrom the batch
SundayRoast vegetables, risotto or pie; make stock and tomato sauce—
MondayPorridge; soupStock; roast vegetables
TuesdayPasta with quick sauceTomato sauce
WednesdayKitchari day — the weekly light dayGhee
ThursdayStew or tagine; flatbreadCooked legumes
FridayGrain bowl or pilafTahini dressing, chutney
SaturdayBaking day: soda bread, muffins—
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Sources and further reading

  1. The Ayurvedic Institute — Food guidelines for basic constitutional types
  2. Yoga International — Ayurveda's guide to health in every season
  3. Kripalu Center — Kripalu recipe: nourishing kitchari
  4. Satyori — Oregano: Ayurvedic properties
  5. Healio — Mediterranean diet prevents frailty in older adults (Kojima et al., J Am Geriatr Soc 2018)
  6. University College London — Mediterranean diet could protect older adults from becoming frail
  7. American Heart Association — The changing nutritional needs of older adults (2024)
  8. Bauer J. et al. — Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE), JAMDA 2013
  9. World Health Organization Europe — Five recommendations to reduce salt intake (2022)
  10. Healthline — Nightshade vegetables: good or bad?
  11. HealthLinkBC — Healthy eating guidelines for people taking warfarin
  12. Liebherr FreshMAG — Cooling food: the teachings of TCM and Ayurveda
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