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Annapurna Kitchen

Volume IV

Winter · World menus

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

Dec – Feb (N. hemisphere) · Jun – Aug (S. hemisphere)

Agni is strongest in early winter: hearty stews, whole grains, pulses and nuts are well digested. From late winter, lighten towards barley, millet, pungent spices and less dairy.

Daily estimates

Dishes + daily foundation. Reference targets: 1,600–2,000 kcal and 55–72 g protein. Estimates are not individual prescriptions.

Day 1

Energy (kcal) · Total 1573

Protein (g) · Total 54.1

Day 2

Energy (kcal) · Total 1691

Protein (g) · Total 56.9

Day 3

Energy (kcal) · Total 1754

Protein (g) · Total 54.6

Day 4

Energy (kcal) · Total 1543

Protein (g) · Total 54.4

Day 5

Energy (kcal) · Total 1554

Protein (g) · Total 55.1

Day 6

Energy (kcal) · Total 1962

Protein (g) · Total 64.6

Day 7

Energy (kcal) · Total 1686

Protein (g) · Total 54.6

Daily foundation

  • 15 g nuts or 1 tbsp seeds with breakfast
  • Plain grain with lunch (rice, 2 phulkas or a slice of bread)
  • 150 ml dal / bean soup or 100 g tofu, paneer or cottage cheese if lunch protein < 12 g
  • One piece of seasonal fruit (cooked in Vata season)
  • 200 ml warm milk or fortified soy/oat milk at bedtime

Adds approximately 607 kcal and 21.7 g protein.

Shopping list

Quantities cover menu dishes only, not the daily foundation.

Dairy & fats

Fruit

Grains

Herbs & spices

Legumes & soy

Nuts & seeds

Pantry

Vegetables