Mitāhāra is the practice of balanced eating—moderation without deprivation, mindfulness without rigidity. It’s about truly paying attention to what’s on your plate, and taking joy in the flavours, textures, and richness of local, seasonal, and traditional foods.
Rooted in yogic philosophy, mitāhāra teaches us to live within our ecological means. It invites us to respect not only the diversity in what we eat, but also the people, cultures, and traditions those foods represent.
In my new book, Mitāhāra: Food Wisdom From My Indian Kitchen, I’ve shared recipes that help you tune into the rhythm of the seasons through a sherbet, a digestive, a sweet bite, or a hearty meal. Some are part of daily routines, others are meant for celebratory occasions.
Food in India has always been deeply intertwined with the land, following the flow of its seasons, crop cycles, climate, and cultural wisdom. And no season embodies this connection more than the monsoon.
The rains mark a time of cleansing and renewal. As the earth soaks, settles, and revives, we too are called to slow down and reset—to reflect on what we consume, to let go of excess, and to embrace food that heals, balances, and grounds us.
So take this season as an invitation to pause. To eat with awareness. To savour the simple joy of a meal made with care.
To get you started, here are three traditional monsoon-inspired recipe ideas to help you imbue the joy and spirit of the season.
Alu Wadi
Alu wadi the wild leaf, transformed into a dish that is perfect on its own or as a side, is a favourite across all regions of India.
5 alu (colocasia leaves)
60g (2oz) besan (gram flour)
30g (1oz) rice flour
salt, to taste
½ tsp haldi (turmeric powder)
1 tsp lal mirch (red chilli powder)
½ tsp dhaniya (coriander powder)
½ tsp jeera (cumin) powder
1 tbsp tamarind extract
1 tbsp jaggery
500ml (17fl oz) oil
For Tempering (optional):
½ tbsp oil
1 tsp rai (mustard seeds)
1 tsp til (sesame seeds)
Cut the stalk and flatten the leaf, to make rolling easier. Set the leaves aside.
In a large bowl, combine besan, rice flour, salt, haldi, lal mirch, dhaniya, jeera powder, tamarind extract, and jaggery. Gradually add 120ml (4fl oz) of water and mix to form a
smooth paste. The consistency should be thick enough to spread over the leaves easily with your hands.
Take the first leaf and evenly spread the paste on its underside. Take the second leaf and apply the paste on its underside as well. Repeat with the remaining leaves.
Once all the leaves are coated, carefully stack them on top of one another. Then, roll the stacked leaves tightly – the paste will hold them together as you go.
Next, place the rolled stack on the perforated plate of a steamer.
Steam it for 10–15 minutes on medium heat, until the leaves soften. You will notice that the roll has lost its vibrant green colour.
If you do not have a steamer, you can cook it in a pressure cooker on medium heat, for 7–10 minutes, for the same result.
Remove and allow it to cool completely.
Slice the roll horizontally into even pieces. You can adjust the thickness to your preference.
Heat oil in a kadhai on medium heat for a few minutes. If the oil is not hot enough, the wadis will turn out greasy.
To test the oil, drop a small amount of the leftover paste in – it should sizzle and immediately rise to the surface.
Once the oil is hot enough, carefully fry the pieces until golden-brown and crispy on both sides.
For added flavour, you can add a tempered mixture.
For this, heat oil in a small pan on medium heat for a few seconds, then add rai and til. Allow the seeds to splutter, then remove from heat and pour the tempered oil over the fried wadis.
Enjoy the crispy wadis hot with a chutney of your choice.
Rice pej
Is it a drink? Is it a meal? It is just rice pej. If I were smart, I would say it is the prebiotic infusion you need.
40g (11⁄2oz) rice (hand-pounded, single-polished or any variety available at home)
pinch of thing (asafoetida)
Kala namak (black salt), to taste
2 tsp ghee
Soak the rice in water for a few minutes. Drain and discard the water.
In a pressure cooker, bring 900ml (1½ pints) of water to the boil. Add the soaked rice along with hing and kala namak.
Close the lid and bring to full pressure over medium heat, for 20 minutes, or until the rice is tender. Adjust the cooking time based on the type of rice you are using.
One of my colleagues uses ukde tandul (Goan rice) and adds kali mirch (black pepper powder) in the pressure cooker for an extra kick, but I enjoy my pej plain, as given in this recipe.
Remove from heat and let the pressure release naturally, then open the cooker and add ghee, stirring gently to combine.
Pour it in a glass or bowl and slurp.
Ragi laddoo
My mother’s recipe that went viral, proving that the best remedies often come in the simplest, smallest packages. It’s been a game-changer for skin and hair.
2 tbsp ghee, of which 2 tsp is for frying khajoor and 1 tsp is for greasing
120g (41⁄4oz) ragi flour
2 khajoor (dates)
2 tbsp nuts (almonds and cashews), powdered
60g (2oz) jaggery
1⁄4 tsp elaichi (cardamom) powder, or 1⁄4 tsp (jaiphal) (nutmeg) powder
3 almonds, slivered, for garnish
In a pan, heat 1 tablespoon of ghee on medium heat for a few seconds. Add ragi flour and roast, stirring constantly, until it turns golden-brown. Be careful not to burn the flour.
Once roasted, transfer the ragi flour to a plate and spread it out to cool completely.
In the same pan, roast khajoor in 2 teaspoons of ghee until softened.
Combine the softened khajoor with the roasted ragi flour, nuts, jaggery powder, and elaichi powder.
You can customise the flavour to your preference.
I enjoy the taste and aroma of elaichi, while some of my friends prefer jaiphal for a unique twist.
If you prefer your laddoos sweeter, just increase the amount of jaggery.
To shape the laddoos, lightly grease your hands with 1 teaspoon of ghee.
Take a small portion of the mixture and roll it into a ball between your palms, applying gentle pressure.
Repeat with the remaining mixture.
Garnish with slivered almonds before serving.
You can find more such recipes that blend timeless food wisdom with modern practices in Rujuta Diwekar’s latest book, Mitāhāra: Food Wisdom From My Indian Kitchen published by Dorling Kindersley.
(Rujuta Diwekar is a celebrity nutritionist and author who has sold over a million copies of her books, available in seven languages and read in more than 40 countries. She can be reached on X (formerly Twitter) at @RujutaDiwekar.)