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Upma (Savory Breakfast)

A delicious, savory south Indian breakfast dish, upma is easy to prepare and can be used as a side dish for other meals as well.

Roasting helps diminish the allergens, glutamine and other kapha qualities of the wheat. Kapha can eat this in moderation if they increase the mustard seeds and chili. Bear Mush® is sweet, unctuous and cooling. It is very similar to Cream of Wheat® (creamed wheat). It is a quick cooking farina cereal made from wheat semolina. Doshic Notes Vata Pitta Kapha Balancing for all three doshas


1 cup Bear Mush® or creamed wheat 1/2 cup safflower oil or ghee 1 tsp. black mustard seeds 1 tsp. cumin seeds 1 pinch hing 5 curry leaves 1/2 tsp. turmeric 1 small green chili, chopped fine 1 small onion, chopped 1/4 cup cilantro leaves, chopped 1/2 tsp. salt 3 cups water coconut and cilantro leaves for garnish  


Roast the creamed wheat in a heavy, dry pan over a medium heat until slightly brown. Stir or shake frequently. Set aside in a bowl to cool. Heat a saucepan on medium and add the oil or ghee, then the mustard and cumin seeds. When the seeds pop, add the other spices except for salt. Stir in the onion, cilantro and chili and cook until the onion is browned. Add the salt and water and bring to a boil. Stir in the roasted mush very slowly. Let boil for 1-2 minutes while stirring continuously to prevent lumps from forming. Garnish with coconut and chopped cilantro leaves. Give each serving a squeeze of fresh lime.

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The spiritual journey starts here

Vasant Lad BAM&S, MASc

Vasant Lad BAM&S, MASc

A native of India, he served for three years as Medical Director of the Ayurveda Hospital in Pune, India. He was Professor of Clinical Medicine at the Pune University College of Ayurvedic Medicine for 15 years. He holds a Bachelor’s of Ayurvedic Medicine and Surgery (BAM&S) degree from the University of Pune and a Master’s of Ayurvedic Science (MASc) degree from Tilak Ayurved Mahavidyalaya. The author of numerous books, Vasant Lad is respected throughout the world for his knowledge of Ayurveda.