Show Notes
Ever stare at the kitchen in the dog days of July and go completely blank? Kate O'Donnell has. And in this solo episode, she opens up her real summer kitchen — not the aspirational one, but the actual one — full of quick meals, prepped-ahead staples, and cooling drinks she's been making for decades.
Summer is Pitta season in Ayurveda, which means the digestive fire is strong but easily overwhelmed by heat, heaviness, and poor food choices. The solution isn't complicated. It's about working with the season: more fiber, more bitter and astringent foods, less oil and heat, and smarter hydration.
What Kate covers in this episode:
DIGESTION AND SUMMER FIBER Summer warmth and humidity support the breakdown of high-fiber foods like beans and vegetables that might cause bloating in fall. Kate explains how to take advantage of this seasonal window.
LIQUID NOURISHMENT FOR HOT AFTERNOONS Kate's afternoon strategy: cooling blender drinks between meals to manage blood sugar without overloading digestion. Highlights include black grape juice with cardamom, cantaloupe-cinnamon cooler, and watermelon with fresh basil.
CHANA DOSA: THE SUMMER FRIDGE STAPLE Chickpea flour, water, yogurt, and salt. Kate whisks it together, keeps it in the fridge for five days, and fries up a couple at a moment's notice alongside summer soups. High protein, high fiber, endlessly adaptable.
WARM SUMMER SOUPS Even in summer, Kate leans warm. Her rotation includes corn chowder with chipotle and coconut milk, the "only zucchini soup" (ghee, zucchini, salt, pepper, blended), and creamy green soups with coconut milk and fresh herbs.
QUINOA SALAD FOR THE BEACH BAG Kate's most portable summer meal — quinoa with steamed vegetables, a simple olive oil and lemon dressing, and a tabbouleh version with parsley and Sun Gold tomatoes. Pairs perfectly with tahini sauce from a jar.
COOLING CREAMY DRINKS When fruit drinks aren't enough, Kate turns to cardamom lassi (yogurt + water + cardamom + sweetener) and homemade cardamom almond milk — both cooling, nourishing, and easy on digestion.
THE CUCUMINT MOCKTAIL Two cucumbers, two cups of coconut water, the juice of a lime, a few sprigs of mint. Blended, not strained. Served with a lime wedge, optionally salted or tajín-rimmed. Kate's go-to for hot summer evenings.
Resources mentioned:
healwithkate.org Kate's book Everyday Ayurveda for Women's Health (seaweed gomasio recipe) Banyan Botanicals Beauty Balm: banyanbotanicals.com/kate Dr. Tung's oral care: drtungs.com (15% off for new customers)
Health Disclaimer: The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, supplements, or wellness routine. Connect with Kate: https://www.healwithkate.orgCulinary Training in Indiahttps://ayurvedicliving.institute/ayurvedic-culinary-nutrition-trainingFall Cleansehttps://ayurvedicliving.institute/kitchari-cleanse-ayurveda-fall Ayurvedic Living Institute Membership: https://ayurvedicliving.institute/membership Women's Health Collection: https://courses.ayurvedicliving.institute/collections/womens-healthhttps://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Panchakarma in India: https://ayurvedicliving.institute/panchakarma-in-indiaThanks to our Sponsors: Banyan Botanicalshttps://alnk.to/eOQb34qTriphala Support:https://alnk.to/bPhiKjx
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