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food

How to Make the Perfect Summer Salad

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Summertime is the time for salad—the possibilities are endless. 🌺🌱🍅 In the Virginia summers, greens grow in abundance, fruit starts popping off and there are edible flowers galore! It’s one of my favorite times of the year. ⁠

Of course Ayurveda suggests not over consuming raw food, but there are plenty of ways around this. Salads are appropriate in the hot summer months and if your digestive system is a little sluggish, you can always pair your greens with a cooked element or additional spices to support your specific needs. ⁠
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I love going to the farmer’s market in the summer and seeing what creations I can make with the various colors and shapes of the vegetables. Making food should feel like an art (of course it’s not always going to feel easy), but it is an act of creativity that can really serve you well. ⁠
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When it comes to making salads you can get really creative. Just simply think of what flavors and textures you love most and create a salad from that. For me, I love crunch, I love FAT and I love citrus. I usually end up making a big bowl of greens, some sort of seed sautéed in ghee, avocado, radishes and all of it topped with a lemon vinaigrette. I often will always add some sort of protein source. Grilled chicken, fried tempeh and hard boiled (farm fresh eggs) are all my favorite go-to forms of protein.

Here's How to Make my Perfect Summer Salad:

Salad Ingredients:

  • ½ cup cooked quinoa
  • 1 ½ cups summer greens (mix of your choice-diced)
  • 1 tbsp lightly toasted pumpkin seeds
  • ½ cup summer cherry tomatoes (halved)
  • 1 handful of summer sprouts
  • Optional protein add ons: ¼ cup cooked chickpeas or grilled chicken

Dressing Ingredients:

  • 1 tbsp vegan mayo
  • ¼ cup fresh mint & parsley mix (diced)
  • Salt and pepper to taste
  • 1 tbsp apple cider vinegar

Directions:

Assemble all of your salad ingredients into a bowl (except the sprouts) organizing however you would like. Whisk dressing ingredients in a bowl using a fork (adding more or less apple cider vinegar depending on preference). Generously pour dressing over the salad. Garnish with fresh edible flowers and sprouts!

Enjoy! 🥬🌱🍅🌼

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Simple Spring Pea Soup

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One of the keys to good digestion in Ayurveda is keeping things SIMPLE. Less complicated meals give our digestive fire a chance to rest and truly metabolize the fuel we’re feeding the fire. ⁠
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Peas are light, astringent and slightly drying—aka they help balance kapha’s natural heaviness and tendency to hold onto all the things (mucus, water, emotional clutter... you name it). Plus, they're packed with protein and fiber without being overly dense.⁠
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On top of that, soup is basically kapha’s best friend. It’s warm, light AND easy to digest. Broth and veggie-based soups are the perfect go-to option for spring dinners that aren’t too heavy! Enjoy! 🌿

Ingredients:

  • 2 teaspoons sunflower or olive oil
  • 4 spring onions, finely minced
  • 1 leek, chopped
  • 1 cup vegetable or chicken stock
  • 1½ cups fresh peas, shelled
  • 1 teaspoon lemon juice
  • Salt and pepper to taste

Directions:

In a small saucepan, sauté the spring onions and leek over medium-low heat for about 2 minutes, until translucent. Add the stock and bring to a boil. Add the peas and cook until bright green and slightly tender. (This depends on their size, but should only take a few moments.)

Using a blender, purée the soup until very smooth. Add the lemon juice and season with salt and pepper to taste. Drizzle a little extra-virgin olive oil on top or add a dab of yogurt for garnish. Serve warm or chilled.

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Beet & Chickpea Hummus

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To further support you during this kapha season, I want to offer up one of my go-to recipes for one of my favorite grounding veggies: the beet! ⁠
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Beets are loaded with health benefits and when I eat them regularly I feel like I have some sort of super strength. ⁠
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Their rich color is a key indicator of their richness in antioxidants and anti-inflammatory effects on the body. ⁠
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In Ayurveda, beets can be eaten in abundance by all doshas as long as they are prepared appropriately. Vata & pitta individuals can tolerate cooked beets more so than kapha. If you are prone to have more kapha, try adding a little extra mustard seed and black pepper to your beets. ⁠
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Other benefits of beets include: ⁠
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🫜 Improves circulation ⁠
⁠🫜 Supports healthy skin⁠
⁠🫜 High in iron ⁠
⁠🫜 Good for liver detoxification ⁠
⁠🫜 Cleanses the blood ⁠
⁠🫜 Good for the brain ⁠
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I love making all sorts of dishes with beets. I’ve added beets to chocolate cakes, roasted them for salads, hummus and dressings, and have even added them to smoothies. The possibilities are endless when it comes to the beet! ⁠

Now let's get into the recipe:

Ingredients: 

  • 1-2 beets (already roasted or boiled)
  • 1 can of chickpeas drained (or you can use 1 cup freshly cooked/drained chickpeas)
  • 1 juiced lemon
  • 1 tsp salt
  • 1 tsp pepper
  • 2 large cloves garlic
  • 3 Tbsp tahini (if you’re looking for an even more kapha-friendly version, you can use sunflower seed butter)
  • ¼ water
  • Olive oil for topping

Directions:

  • Add all the ingredients to a food processor (except for the olive oil). Blend until smooth (you may need to add more water to reach the desired consistency).
  • Top with a drizzle of olive oil, a little parsley or some sesame seeds!⁠

Save this recipe for the next time you need to spice up your dinner rotation or add some color to your plate. 😉🫜🌺🌿

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Rose + Mint Sun Tea

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For this recipe, just let the sun do the steeping. 🌞 Steep dried rose petals and fresh mint in a glass jar under direct sunlight for a few hours. (No need to measure perfectly - just add what you’ve got on hand!) Sip room temperature or slightly chilled throughout the day to stay hydrated and soothe Pitta. What do you get? A cooling, heart-opening, Pitta-pacifying potion that’s as beautiful as it is nourishing.⁠
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Here’s a little bit about how these plant allies help support us during the warmer months of the year…⁠
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🌹 Rose - The ultimate flower of the Divine Feminine:⁠
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• Cools the heat of both the body and our emotions (hi, Pitta spiciness 😅)⁠
• Soothes the heart and uplifts mood with its subtle, floral sweetness⁠
• Some studies have demonstrated that rose also has the potential to support the reproductive and nervous systems, and even impact dopamine levels⁠
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🌿 Mint - The crisp, clarifying herb we all need in summer:⁠
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• Helps to clear excess heat and inflammation from the gut and skin⁠
• Stimulates digestion without aggravating Pitta (exactly what we want!)⁠
• Awakens the mind while calming overactive fire in the head + heart 🔥⁠

Sip this floral elixir all day long to stay hydrated, radiant and keep your Pitta chilled out. Your inner fire goddess will thank you. 🧘🏼‍♀️

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Homemade Coconut Yogurt

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Coconut Yogurt is so delicious and easy to make. It is one of my favorite things to top onto mung daal (if using for savory dishes, exclude the vanilla and maple syrup) or to eat with berries and nuts! Plus, it helps keep the digestive system in check. I especially love it around the early spring/summer months. ⁠
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Add coconut milk, probiotic capsules, vanilla bean and maple syrup to your shopping list—it’s the perfect time to make this cool, sweet recipe! 🥄

Ingredients: 

  • 1 14-ounce can of full fat coconut milk or 1 can of heavy coconut whipping cream
  • 2 capsules of your favorite probiotics
  • 1 tbsp vanilla bean powder
  • 1 tbsp maple syrup (optional)
  • Dash of sea salt

Instructions:

  • Add the coconut milk to a food processor or blender and blend until it is all one consistency. Pour into a glass jar.
  • Empty your probiotic capsules into the yogurt and stir until smooth.
  • Cover the jar with a cheesecloth and a rubber band to secure.
  • Let the yogurt sit on your countertop for at least 24 hours (up to 48 hours is okay).
  • Once the yogurt has reached a thick consistency, add the remaining ingredients and store in the refrigerator. Yogurt will get thicker while it is in the refrigerator as well.
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Herbal Sleepytime Mocktail

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We had to put our Shakti-fied twist on the Sleepy Mocktail 🍹This herbal sleepy time tonic is the perfect nighttime bev for getting your beauty rest! 💤⁣
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Adding passionflower and ashwaghanda, which have both linked with stress relief, give this mocktail some extra relaxation oomf 💪🏼⁣
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Passionflower has also been linked with gamma-aminobutyric acid (GABA) in the brain, and GABA reduces activity in the central nervous system which can support relaxation and sleep.⁣
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Here’s what you’re gonna need:⁣
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~ ½ cup passion flower tea infusion (make this ahead of time- add one teabag or 1 tsp of loose passion flower to 1 cup boiling water. Let steep for about 15mins (you can also make this in bulk and leave in the fridge to have on hand all week 😉)⁣
⁣~ ½ cup tart cherry juice⁣
⁣~ Magnesium powder (one serving according to your powder’s instructions!)⁣
⁣~ 1-2 droppers full ashwaghanda (or 1/2 tsp powder)⁣
⁣~ A pinch of mineral salt and squeeze of lime⁣
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Add all ingredients and shake or blend!⁣
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🍒Ayurveda Rebel Version: add a splash of sparkling water (we won’t tell if you won’t 🤫)⁣
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🌬Vata-friendly Version: warm cherry juice slightly (or mix into your warm tea infusion to warm it up) and forgo the sparkling water. Enjoy 😉

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Shakti Fire Cider

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Here’s your winter immunity boost recipe (and home-made gift idea!) ⁣⁣
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Here’s how to make it:⁣⁣
⁣⁣
~ 1 medium onion, chopped⁣⁣
~ 10 garlic cloves, smashed or roughly chopped⁣⁣
~ 2 jalapeños, sliced⁣⁣
~ 1 organic lemon (grate it and juice it)⁣⁣
~ 1/3 cup grated ginger⁣⁣
~ A bunch (3-4 sprigs) of fresh rosemary (dried is also fine!)⁣⁣
~ 1 T black pepper seeds, crushed⁣⁣
~ 1 T cardamom pods, crushed⁣⁣
~ 2 blood oranges, finely sliced⁣⁣
~ A few of cinnamon sticks⁣⁣
~ 1 T cloves⁣⁣
~ A big dollop of raw, local, honey ⁣⁣
~ Apple cider vinegar⁣⁣
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Add all ingredients to a quart size jar. Cover completely with ACV (push down everything in the jar so that it’s below the ACV). Place a piece of parchment paper between the lid and the jar to prevent any transfer from the lid. Shake daily, storing in a cool place for about a month.⁣⁣
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Then sip daily (you can also add it to your salad dressing or food, but don’t heat because of the honey! 🍯🍯🍯)

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Heart-Opening Winter Elixir

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The holidays can be a season of both feelings of connection and grief. We’ve created this special Shakti School heart opening elixir featuring skullcap, damiana and rose to get you through the waves of beauty, bliss, and pain.⁣
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🌹 Skullcap: Think soothing, stress relief, and relaxation - this nervine is an emotional balance supporter and restores the functioning of the nervous system.⁣
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🌹 Damiana: This aphrodisiac helper pairs well with skullcap for relaxation while also giving a little boost to mood and digestion.⁣
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🌹 Rose: Associated with the heart chakra, rose is said to help heal a broken heart and enhance feelings of self-love and emotional balance.⁣
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Here’s how to make it:⁣

~ 1/4 cup dried skullcap⁣
~ ¼ cup dried damiana⁣
~ 1/4 cup dried rose petal⁣
~ A few cinnamon sticks⁣
~ 1 T gently crushed cardamom pods⁣
~ 1 T gently crushed star anise⁣
~ 1 T gently crushed cloves⁣
~ an orange peel⁣
~ 1/2 c honey⁣
~ Brandy to cover ⁣
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Add all ingredients to a mason jar. Cover completely with brandy (push down everything in the jar so that it’s below the liquid). Place a piece of parchment paper between the lid and the jar to prevent any transfer from the lid or vice versa. Shake daily, storing in a cool place for about a month.⁣
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Enjoy in small servings as a healing tonic for your heart ❤️

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TheShaktiSchool

Goddess - I can’t wait for you to get your hands Goddess - I can’t wait for you to get your hands on my Summer Ayurveda Recipe Mix Tape - where every slurp, sip and spoonful is a devotional act of beauty, pleasure and full-body honoring. 🍓💦 ⁠
⁠
My personal Ayurveda Summer Recipe Mix Tape is a sun-drenched love letter from my witchy kitchen to the depths of your feminine soul.⁠
⁠
Inside its 30+ drool-worthy pages you’ll find smoothies that melt like silk on your tongue, hydrating herbal coolers that will kindle your inner flirt and goddess-approved, belly-loving meals that whisper: ⁠
⁠
“Slow down, lady. You’re allowed to feel this good.”⁠
⁠
Because that’s what Summer of Love is really about.⁠
⁠
👉🏽 Here’s the download. ⁠
⁠
Right now we’re offering the LOWEST price, PLUS the highest-value free gifts, that we’ll be offering for Shakti Ayurveda School all year. Period. ⁠
⁠
And it only lasts until August 11th.⁠
⁠
Sign up for the 2026 Ayurveda School before 8/11 and you’ll get my Ayurveda Summer Recipe Mix Tape e-book FREE, plus:⁠
⁠
🍒 $100 off tuition⁠
⁠
🌴 A Paavani Pitta Summer Kit full of cooling body magic⁠
⁠
🍓 A full year FREE inside our Spirit Sessions platform (with meditations, movement, my CHAKRAS course + monthly workshops with me and my fave wise-women leaders)⁠
⁠
Ready to claim 2026 as your most transformational, soul-honoring, juicy year yet and join us in Shakti Ayurveda School? ⁠
⁠
🌹Use the code SummerofLove at checkout and let the kitchen seduction begin. 😉
What Vanilla ice has to do with our Ayurveda progr What Vanilla ice has to do with our Ayurveda program. Ice ice baby summer! 🔻🌺🪐😉🌹🙌🏻😝
The Summer of Love Sale is ON, babe. ☀️⁠ ⁠ The Summer of Love Sale is ON, babe. ☀️⁠
⁠
This is your invitation to turn up the pleasure, turn down the heat and say YES to healing, soul purpose + reclaiming your innate feminine wisdom.⁠
⁠
When you join our Ayurvedic Wellness Coach Certification Program now through August 11th, you’ll receive:⁠
⁠
— 💸 $100 off tuition on any payment plan (which is already the lowest earlybird price you’ll see all year)⁠
⁠
— 🌊 A FREE Paavani Pitta Summer Sampler Kit with all the cooling essentials you need to be a true Ayur-Goddess this summer: spritzer, body oil + cooling spice blend⁠
⁠
— 🔥 1-year FREE membership to our Spirit Sessions platform: start studying with me right NOW + access our library of meditations, movement classes, deep-dive workshops + my full Chakras course ($1000 value!)⁠
⁠
— 🍹 A downloadable, 30+ page Ayurveda for Summer Recipe Book chock full of brand new recipes like Creamy Cucumber-Mint Kitchari, Herbed Turkey Patties with Yogurt Mint Sauce and Strawberry-Rose Moon Smoothie (trust me, you’ll be drooling 🤤)⁠
⁠
✨Use the code SummerofLove at checkout to get all the goodies. (Yes, these gifts are YOURS when you join either Level 1 or Level 2 Ayurveda School 2026)⁠
⁠
Make this your year of radiant health, spiritual transformation and embodied feminine power.⁠
⁠
🎁 Gifts only available until August 11th. Grab your spot + your gifts now at the link in bio.
Katie here. The real one.  It is summer in Virgi Katie here. The real one. 

It is summer in Virginia and today it’ll reach 101 degrees. I’m covered in rose oil, drinking coconut water and main-lining some sweet watermelon chunks to power up the morning. 

In other words - it’s HOT.

And I seem to always forget how activating the summertime can be. It comes out of nowhere, right? The intensity. The anger. The insomnia. The hot-flash.

But, there is one thing I come back to time and time again - and that’s The Shakti School Basics. 

Here is what that looks like:

1. Stop. Pause. Lay down or sit down. 
2. Make a commitment to be still for a bit.
3. Feel and open to everything that is arising in this moment.
4. Breathe. Let your awareness drop in and down your body. 
5. Breathe. Let your awareness rise above your body. 
6. Breathe. Let your heart soften and open and receive. 
7. Rest in the opening and stillness and energy that is always there. 
8. Wash, rinse, repeat. 

This is the starting point for everything we do in Level 1 Ayurveda School, which BTW we have just opened for early bird registration! 

And in honor of cooling our collective summer heat - I want to give you SO much cool stuff. Plus, a way to connect and start studying with me RIGHT NOW! 

🌞 Summer of Love is Here, Sister! 

When you sign up for 2026 Ayurveda School during our Summer of Love Sale (now through August 11th only), you’ll get:

💖$100 off tuition 

🌿FREE Paavani Pitta Summer Kit (aka a mini Pitta-reducing spritzer, cooling body oil and soothing spice blend)

🌸A YEAR-LONG FREE MEMBERSHIP to our thriving Spirit Sessions membership platform where you get immediate access to ALL of my Spirit Sessions meditations, classes, workshops and other resources. Plus! Immediate access to my ground-breaking CHAKRAS course (a $1000 value!) and LIVE monthly workshops with yours truly and special guests.

✨A downloadable Ayurveda for Summer recipe book, straight outta’ Katie’s kitchen

Just use the code SummerofLove at registration check out to receive the discount and ALL the gifts (and YES, this applies to 2026 Level 1 & Level 2)!

🍉 Sign up before 8/11 to claim your free gifts.

With sunshine + soul,
Katie + The Shakti School Team
The best food on the planet can’t help you if yo The best food on the planet can’t help you if you don’t have the digestive fire to transform and assimilate what you are putting in your body.⁠
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The ancient texts called this digestive fire AGNI.⁠
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Agni is what transforms and assimilates what we are taking in, whether it’s food, life experiences or thoughts. ⁠
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Ayurveda holds that many of our diseases start with the accumulation of toxins (ama) in the body. This sludge builds up when our metabolic fire is unable to burn what we are putting into the body. ⁠
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When our agni is functioning well, Ayurveda teaches that our body will be healthy, our skin radiant, our mind clear and our energy balanced.⁠
⁠
The good news is this: You can start boosting your agni right now with this little tip. ⁠
⁠
👉🏽 Add Ginger Pickle to your routine! And no - it’s not the kind of pickle you pile high on a sandwich - it’s more of an agni-honoring, pre-meal ritual.⁠
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A small dab (about the size of your thumb tip) is traditionally taken before meals to stimulate the digestive fire and awaken agni.⁠
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🫚Here’s the Ginger Pickle how-to: Slice a few pieces of fresh ginger. Add a pinch of rock salt and a spray of fresh lemon or lime juice. Eat before meals to kick-start your metabolic fire!

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