(Summer – Winter) Solstices diet recipes // Kundalini Yoga

I use to have a challenging relationship with food, until I decided on 1st January 2009 to dive into the who/what/where’s of food and get to the bottom of all its workings, so I could live a (w)holistic healthy & mentally fit life. It’s been quite a journey exploring all kinds of diets, everything herbs, and I also dove into Ayurveda & Chinese Medicine, to just to name a few.

In the Kundalini yoga tradition food is very important, so we’re a perfect match in this sense too! Yogi Bhajan talks a lot about food, providing us with so many recipes for the daily life, and also specific diets for during the New Moon, Full Moon, Equinoxes (spring + fall), and Solstices (summer + winter).

It is said that with food the human being can transform the body and mind into consciousness through the inner fire (agni), so we can experience the most subtle and desirable aspect of our radiant body.

The Solstices are seen as the energetic “New Year”, and since we are near this year’s Winter Solstice, I wanted to share some of the Solstice diet recipes so you can set yourself up for the best possible experience & elevation of this potent period.

Everything that Yoga Bhajan share is precise in all aspects, so I’m taking over some of the Solstices diet recipes mentioned on the 3HO website (the main/official Kundalini yoga organization).

*** if you don’t use cups as a metric, use a regular mug – this will be the equivalent of a cup!


Solstice Potato Soup

This recipe makes the blood slightly alkaline, which promotes mental balance.


1 quart potatoes sliced
1 quart celery sliced
1 quart onions sliced
1/8 cup raw minced garlic
1/8 cup cooking oil
2 tablespoons chilé powder
1 tablespoon turmeric
1 tablespoon cumin
1 tablespoon coriander
Pinch of cayenne


Layer the vegetables in a large pot with the potatoes on the bottom. Fill with water and add salt. Bring to a boil and cook until vegetables are tender. Meanwhile, sauté the chilé powder, turmeric, cumin, coriander, and cayenne in the cooking oil and then add to the soup.
Add garlic at the end before serving.
*** And eat some bananas and oranges after the soup!


Solstice Mung Beans & Rice with Vegetables

This one you might know! Mung beans and rice are known as kicharee, and you can find it anywhere in the Ayurvedic and Yogic traditions; it’s the best way to restore your digestive health.

This recipe is a perfectly balanced protein, easy to digest and very satisfying. Good any time of year but makes a particularly good winter diet.


4 ½ cups water
½ cup whole mung beans
½ cup basmati rice
1 onion, chopped
3 cloves garlic, minced
¼ cup finely minced ginger root
3 cups chopped vegetables
2 tablespoons ghee or oil
¾ tablespoon turmeric
¼ teaspoon dried crushed red chilés
¼ teaspoon ground black pepper
½ teaspoon coriander
½ teaspoon cumin
½ teaspoon salt


Rinse the mung beans and rice. Add the mung beans to boiling water and cook until they begin to split. Add the rice and cook another 15 minutes, stirring occasionally. Now add the vegetables.
Heat the ghee/oil in a sauté pan and add the onions, garlic, and ginger and sauté until clear. Add the spices and cook 5 more minutes, stirring constantly. Add a little water if necessary. Add this to the cooked rice and beans. You can substitute vegetables as you like, as well as use Bragg Liquid Aminos, tamari, or soy sauce instead of salt. Tastes great with yogurt!

Solstice Hot Sauce

3 large onions, chopped
¼ cup dried crushed red chiles
8 ounces tamarind concentrate
16 ounces hot water
1 ½ cups sesame oil
1 tablespoon turmeric
10 whole small dried red chiles
2 cups apple cider vinegar


Put the onions in a large bowl. Sprinkle with the crushed chilés. Melt tamarind concentrate in hot water. Add sesame oil and diluted tamarind to onions. Sprinkle with the turmeric. Add the whole chiles and vinegar. Stir and cover. Let sit overnight or several days for the fullest flavor. Store in the refrigerator. The sauce will keep a long time and get better and better. Yields 2 quarts.

Tantric burger

This special recipe is intended to support the White Tantric Yoga® experience at Solstice.


Burger: Tempeh, onions, carrots, almonds, sunflower seeds, flax seeds, oats, oil (safflower or canola), rice, cilantro, tamari, basil, black pepper, cinnamon, peppermint, 162-R (Yogi Bhajan’s herbal formula), senna, salt.
Bun: Wheat (limited gluten-free options available), oil (safflower or canola), sea salt, black pepper, chimayo chile, garam masala, onions.

Yogi tea for during the day

Did you know that Yogi Tea® (the one you buy in stores, with the lovely quotes on it), are from the recipes of Yogi Bhajan? Based on the knowledge of Ayurveda, Yogi Tea was created to deliver a healthful benefit to the body and a delicious flavor to delight the spirit.

This blend helps warming up the body and stimulates digestion. The black tea supports energy and milk is added to complement the spices. You may use soy or other milk substitutes.


For each cup:
10 ounces of water (about 1 1/3 cups)
3 whole cloves
4 whole green cardamom pods, cracked
4 whole black peppercorns
½ stick cinnamon
¼ teaspoon black tea
½ cup milk
2 slices fresh ginger root


Bring water to a boil and add spices. Cover and boil 15 to 20 minutes, then add black tea. Let sit for a few minutes, then add the milk and return to a boil. Don’t let it boil over. When it reaches a boil, remove immediately from heat, strain, and sweeten with honey, if desired.

Golden Milk

The base of Golden Milk is turmeric and it’s the most healing root for the body. It’s known to be beneficial for the inner organs, the spine, the joints; purifying to the blood; and for general promotion of health.
This recipe provides both vital ingredients—essential oils and turmeric—to help women keep their flexibility and vitality in the tissues. The oil provides lubrication and energy to the system, while turmeric supports the bones and makes the joints more flexible.


1/8 tsp Turmeric
2 Tbsp Almond Oil
1/2 c water
8 oz whole milk
honey to taste
Optional: 1 cardamom pod


Boil turmeric in water for 8 minutes. Meanwhile bring milk and almond oil to boil. When the milk is boiling, turn off the heat and add the turmeric mixture to the milk and serve with honey to taste. The turmeric should completely surrender to the water. The cardamom seeds may be cooked with the turmeric for added flavor, but they are optional.

Enjoy & let me know if you have tried one of these!!


Author: Emmely Jacobs

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