WINTER
Winter Seasonal Recipes & Ayurveda Food Guide
Winter is a season of stillness and inner warmth — a time to restore the body and awaken the quiet fire within. On this page, you’ll find resources organized into four categories — Ayurveda & Holistic Health, Yoga & Spirituality, Tarot & Mysticism, and Seasonal Recipes — along with a direct link to The Winter Integration Guide, your contemplative companion for nourishment, movement, and reflection.
From golden turmeric coffee and grounding soups to mindful rituals and yogic practices for balancing Vata and Kapha, these tools are designed to help you strengthen immunity, deepen awareness, and stay connected to your inner light through the colder months.
Hearty Vegetables & Roots
Carrots & Beets – Sweet, grounding, and rich in antioxidants.
Turnips & Rutabaga – Warming, pungent, and digestion-stimulating.
Sweet Potatoes – Hearty, nourishing, and stabilizing.
Cabbage & Brussels Sprouts – Slightly pungent, warming, and cleansing.
Oils & Extras
Ghee – Nourishing, grounding, and boosts immunity.
Sesame Oil – Warming and supportive for skin in cold weather.
Honey (raw, sparing use) – Light yet warming, balances Kapha.
Warming Grains & Legumes
Oats – Heavy and comforting, perfect for porridge.
Brown Rice & Quinoa – Easily digestible, provide steady energy.
Lentils & Mung Beans – Protein-rich and warming for digestion.
Seasonal Fruits
Oranges & Citrus – Bright and vitamin C–rich, support immunity.
Pears & Apples (baked or stewed) – Moistening and grounding for Vata.
Dates & Figs – Sweet, heavy, and nourishing for winter energy.
Warming Herbs & Spices
Ginger – Stokes agni (digestive fire), supports circulation.
Cinnamon & Cloves – Warming and grounding.
Black Pepper – Stimulates digestion and clears stagnation.
Turmeric – Anti-inflammatory, supports immunity and joints.
Winter integration guide
Warm • Integrate • Illuminate
According to the timeless wisdom of Ayurveda, winter invites us inward — a season of Kapha steadiness and Vata wind, where the body seeks rhythm, warmth, and nourishment to stay balanced. It is the natural pause between cycles, a time for reflection, rest, and quiet renewal.
The Rocky Mauna Winter Integration Guide is your seasonal companion for thriving in the sacred stillness of winter through Ayurveda, ritual, yoga, and contemplative practice.
✨ Inside you’ll discover:
Grounding foods and warming recipes to balance Kapha and calm Vata
Ayurvedic self-care rituals for vitality, immunity, and resilience
Soulful essays on integration, illumination, and inner reflection
Gentle movement and breath practices to awaken embodied light
Rooted in Ayurveda and infused with yogic and spiritual wisdom, this guide helps you stay warm, grounded, and illuminated through the quiet months — a living practice of integration until spring’s return.
Get the Winter Integration Guide Now → and restore your energy, clarity, and inner fire this season.
Winter Feature: Seasonal Wisdom & Illumination
Winter invites us to turn inward—to rest, reflect, and rekindle the quiet fire within. In Ayurveda, this is the season of Kapha and Vata, where stillness meets movement, and balance is found through warmth, rhythm, and nourishment. Explore this sacred season through Ayurveda & Holistic Health, Yoga & Spirituality, Tarot & Mysticism, and Seasonal Recipes—each offering wisdom to strengthen immunity, calm the mind, and awaken the light of awareness during the darkest months of the year.
Ayurveda & Holistic Health
This cranberry jam is my upgraded version of classic cranberry sauce — fresh, bright, and lightly sweet with oranges, apples, ginger, and cinnamon. The apple adds natural pectin, and a spoonful of Collagelatin gives the jam a beautiful, spoonable texture without tons of sugar. It’s the perfect balance of tart and cozy, and tastes incredible on turkey, gluten-free bread, muffins, crackers, or even swirled into yogurt. Simple, clean ingredients with so much holiday flavor.
Honor the Spring Equinox through yoga, Ayurveda, and mindful ritual. Find balance, renewal, and light with this integrative guide for practitioners.
Lisa M. Gunshore reflects on twenty years of awakening—from grief to illumination—exploring integration, devotion, and the sacred art of living in light.
Discover the Ayurvedic wisdom of rest as medicine. Learn how rhythmic stillness restores Ojas, balances Vata and Kapha, and heals the nervous system during winter’s quiet season.
Discover how conscious breathing and Ayurvedic insight strengthen winter immunity and restore balance to body and mind. Learn to build Ojas and vitality through the healing rhythm of Prana.
Discover how to balance Kapha and Vata this winter through Ayurvedic rituals that strengthen digestion, immunity, and spiritual fire. Learn how to nurture Agni—the inner flame of transformation—with warming foods, daily rhythm, and mindful rest.
The first snow of winter carries a magic of its own—the crisp air, the scent of earth beneath fresh powder, and the quiet stillness that signals a new beginning. Just as the seasons shift, so too do the rhythms of our bodies.
In Ayurveda, winter is primarily considered Kapha season, with its cold weather, increased moisture, and hibernation-like energy. But in places like Colorado—where winters are also dry and brittle—Vata qualities are just as present. The stillness and isolation of winter can aggravate both Kapha and Vata, making it important to follow a supportive seasonal routine.
Yoga & Spirituality
Honor the Spring Equinox through yoga, Ayurveda, and mindful ritual. Find balance, renewal, and light with this integrative guide for practitioners.
Lisa M. Gunshore reflects on twenty years of awakening—from grief to illumination—exploring integration, devotion, and the sacred art of living in light.
Discover a gentle winter yoga practice to open the chest, soften the mind, and warm the body. Explore heart-centered movement, Ayurvedic balance, and the spiritual art of compassion.
Explore the spiritual art of breathwork this winter. Learn how conscious Pranayama practices balance Vata, calm the mind, and integrate body, breath, and awareness through the elements of air and ether.
Discover how gentle yoga and mindful movement nurture warmth, balance Kapha and Vata, and honor the body as a sacred vessel during the quiet months of winter.
Winter is the season of discernment — a time to see clearly and live gently. In the Tarot, it belongs to the suit of Swords: the element of air, intellect, and insight. Yet every sword can wound or illuminate. In this winter reflection, Lisa Gunshore explores how the mind becomes light through the practice of integration.
Tarot & Mysticism
Lisa M. Gunshore reflects on twenty years of awakening—from grief to illumination—exploring integration, devotion, and the sacred art of living in light.
Winter is the season of discernment — a time to see clearly and live gently. In the Tarot, it belongs to the suit of Swords: the element of air, intellect, and insight. Yet every sword can wound or illuminate. In this winter reflection, Lisa Gunshore explores how the mind becomes light through the practice of integration.
Numbered IX, The Hermit is the wise seeker, the sage, the mystic, and the way-shower. He appears as a solitary figure holding a lantern in the dark, standing atop a mountain of wisdom gained through inner exploration. His presence in a reading often signals the call to turn inward, to retreat, and to listen to the still small voice within. But it also represents the culmination of a cycle of growth—a pause before the next initiation.
Winter Recipes
I’ve always loved the tradition of the holidays — the familiar aromas, the recipes passed down from my mom, and the comforting meals we crave year after year. But as I discovered my wheat and dairy allergies and shifted toward lowering sugar and eating more intentionally, I had to reimagine the holiday dishes I loved most. These updated recipes — my Heritage Stuffing, Spinach Madeleine, Fresh Cranberry–Orange Jam, and Candida-Friendly Parsnip & Sweet Potato Mash — honor tradition while supporting my body through the Vata and Kapha seasons. With Ayurvedic spices, gluten-free swaps, and dairy-free options, these dishes are nourishing enough for everyday winter meals and festive enough for your holiday table.
These mashed potatoes are my holiday staple when I want something creamy, comforting, and low in sugar. Instead of relying solely on Yukon golds, I blend parsnips and white sweet potatoes for a lighter, cleaner mash that still tastes rich and decadent. Grass-fed butter and coconut milk create the perfect smooth texture, while a touch of cinnamon or clove brings in warm holiday flavor. This candida-friendly mash pairs beautifully with turkey, stuffing, and cranberry jam — and no one ever realizes it’s healthier.
This cranberry jam is my upgraded version of classic cranberry sauce — fresh, bright, and lightly sweet with oranges, apples, ginger, and cinnamon. The apple adds natural pectin, and a spoonful of Collagelatin gives the jam a beautiful, spoonable texture without tons of sugar. It’s the perfect balance of tart and cozy, and tastes incredible on turkey, gluten-free bread, muffins, crackers, or even swirled into yogurt. Simple, clean ingredients with so much holiday flavor.
Spinach Madeleine was the dish my family eagerly anticipated every Thanksgiving — creamy, comforting, and just spicy enough to feel special. My mom’s version used frozen spinach and traditional dairy, but over the years I transformed it into a lighter, cow’s-milk-free, gluten-free recipe made with fresh spinach, goat cheeses, and a silky coconut-milk béchamel. This modernized Spinach Madeleine is rich without being heavy, beautifully flavored with shallots and jalapeño, and perfect as a holiday side dish or a cozy treat served with gluten-free bread and veggies.
This is the stuffing that has become the heart of my Thanksgiving table — a blend of my mom’s classic recipe and the Ayurvedic wisdom I’ve woven into my cooking over the years. With fresh fennel, cumin, and coriander creating a natural CCF digestive blend, and grounding root vegetables that bring warmth and texture, this gluten-free stuffing is deeply nourishing and endlessly customizable. Whether you make it with sage sausage, oysters, or keep it vegetarian, this dish brings comfort, balance, and tradition to the holiday table.
These soft and chewy Gluten-Free Almond Butter Thumbprint Cookies are a delicious twist on a classic holiday favorite. Made with a custom gluten-free flour blend and topped with dark chocolate kisses, they bake up perfectly tender and full of flavor. Perfect for gifting, gatherings, or a cozy afternoon treat.
Baking has always been alchemy for me—flour, butter, and patience transforming into something sacred. After years away, I returned to my roots to make gluten-free croissants inspired by Let Them Eat GF Cake. What began as a two-week prep turned into a journey of memory, healing, and the delicious art of coming home to myself.
Winter is the season of Kapha dosha—heavy, slow, damp, and cool. These qualities help us feel nourished and cozy, but they can also lead to sluggish digestion, low energy, and congestion. This Winter Salts blend is spicy, stimulating, and invigorating, designed to balance Kapha by warming the body, boosting metabolism, and clearing stagnation. Sprinkle it on soups, legumes, roasted vegetables, or even avocado toast for an energizing kick that keeps you light and bright through the colder months.
Start your morning with a warm, nourishing bowl of buckwheat porridge infused with golden turmeric milk and topped with antioxidant-rich blackberries. This Ayurvedic-inspired breakfast is designed to support metabolism, reduce inflammation, and stabilize blood sugar — making it especially beneficial for perimenopause, hormone health, and overall wellness.
Unlike many quick breakfasts that spike blood sugar and leave you crashing, this porridge provides steady energy, sustained focus, and long-lasting nourishment.
On frosty mornings, there’s nothing more comforting than wrapping your hands around a warm mug of coffee. This Winter Turmeric Buttered Coffee takes the popular bulletproof coffee concept and gives it an Ayurvedic twist, blending the grounding richness of pumpkin with the warming spice of turmeric.
Buttered coffee—blended with healthy fats like MCT oil and grass-fed butter—is known for providing sustained energy, appetite balance, and sharper focus. In Ayurveda, adding pumpkin and warming spices makes this drink even more seasonal and supportive, helping balance Vata’s dryness and Kapha’s sluggishness during the colder months.

These mashed potatoes are my holiday staple when I want something creamy, comforting, and low in sugar. Instead of relying solely on Yukon golds, I blend parsnips and white sweet potatoes for a lighter, cleaner mash that still tastes rich and decadent. Grass-fed butter and coconut milk create the perfect smooth texture, while a touch of cinnamon or clove brings in warm holiday flavor. This candida-friendly mash pairs beautifully with turkey, stuffing, and cranberry jam — and no one ever realizes it’s healthier.