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DK Mitahara Food Wisdom From My Indian Kitchen.
Explore Rujuta’s wisdom and food philosophy, which enables a holistic approach to wellness – physical, mental, and emotional.
In this book, one of India’s most celebrated nutritionists and the author of 10 bestselling books, Rujuta Diwekar, presents a blueprint of holistic living and mindful eating through cooking with traditional and sustainable Indian ingredients. The classic recipes in the book are some of her personal favorites. They feature star ingredients from all around the country and across seasons, and promote traditional Indian food wisdom. They also help with maintaining gut health, a sharp mind, clear skin, and respiratory health, and also boost immunity and energy and are heart healthy. These recipes demonstrate her deep knowledge of a variety of ingredients that are fundamental to Indian food culture. The book is not only a reflection of Rujuta’s food wisdom and philosophy, but also an inside look at her kitchen, food preferences, and vast experiences.
Mindful Eating includes anecdotes from the author’s personal journey, interactions, and memory. It draws on core Indian and yogic food wisdom to help you make lifestyle changes that are easy and seamless, and also pave the way to incorporating clean and healthy food practices.
In this book, one of India’s most celebrated nutritionists and the author of 10 bestselling books, Rujuta Diwekar, presents a blueprint of holistic living and mindful eating through cooking with traditional and sustainable Indian ingredients. The classic recipes in the book are some of her personal favorites. They feature star ingredients from all around the country and across seasons, and promote traditional Indian food wisdom. They also help with maintaining gut health, a sharp mind, clear skin, and respiratory health, and also boost immunity and energy and are heart healthy. These recipes demonstrate her deep knowledge of a variety of ingredients that are fundamental to Indian food culture. The book is not only a reflection of Rujuta’s food wisdom and philosophy, but also an inside look at her kitchen, food preferences, and vast experiences.
Mindful Eating includes anecdotes from the author’s personal journey, interactions, and memory. It draws on core Indian and yogic food wisdom to help you make lifestyle changes that are easy and seamless, and also pave the way to incorporating clean and healthy food practices.
240 pages, Hardcover
Published December 28, 2023
13 people are currently reading
34 people want to read
About the author
Rujuta Diwekar
52 books602 followersWinner of the 'Nutrition Award' from ASIAN INSTITUTE OF GASTROENTEROLOGY, Rujuta is amongst the most qualified and sought after sports science and nutrition expert in the country and the only nutritionist to have associate membership from SPORTS DIETITIANS, AUSTRALIA. In the plethora of diet fads and fears, her voice rings loud and clear, urging us to use our common sense and un-complicate the act of eating. Having worked with people from all walks of life, of all age groups and varying fitness levels, she has fine-tuned her methods to fit the lifestyle of the urban Indian.
Her two books and the film 'INDIAN FOOD WISDOM' have been on top of the best-selling charts for more than 5 years now. Her third book on exercise 'DON'T LOSE OUT, WORK OUT' is out in the market now.
Her two books and the film 'INDIAN FOOD WISDOM' have been on top of the best-selling charts for more than 5 years now. Her third book on exercise 'DON'T LOSE OUT, WORK OUT' is out in the market now.
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Displaying 1 - 6 of 6 reviews
September 4, 2025
Not that there is anything inherently wrong with this recipe book but every time I read through a recipe I was interested in, it was made in a pressure cooker, which I don't have, so made it kind of irrelevant to me.
September 5, 2025
It was mildly interesting
September 1, 2025
#Binge Reviewing my previous Reads #History of Food and Cuisine
This is not just another book on food and fitness—it is a meditation on the timeless wisdom of Indian culinary traditions. She places “mitahara”—moderation in eating—as the cornerstone of physical health, mental clarity, and spiritual balance. What makes this book profoundly resonant is how it connects the dots between ancestral practices, modern nutrition, and the rhythm of everyday life.
The very title echoes the Bhagavad Gita, where Krishna emphasises:
“युक्ताहारविहारस्य युक्तचेष्टस्य कर्मसु।
युक्तस्वप्नावबोधस्य योगो भवति दुःखहा॥” (BG 6.17)
“For one who is regulated in eating and recreation, balanced in work, and disciplined in sleep and wakefulness—yoga becomes the destroyer of sorrow.”
Diwekar builds her narrative on exactly this principle. She reminds us that health is not about fads or restrictions, but about samatva—equilibrium.
From seasonal eating to respecting circadian rhythms, from soaking grains to using traditional oils, she brings alive the culinary wisdom passed down through grandmothers’ hands.
One of the strongest aspects of the book is how it challenges the “calorie-counting” obsession. Instead, she advocates food as prasad, a gift to be received with gratitude. Here, the Taittiriya Upanishad resonates:
“अन्नं न निन्द्यात् । तद्व्रतम् ।
प्राणो वा अन्नम् । शरीरं अन्नादम् ।” (Taittiriya Upanishad, 3.7)
“Do not disrespect food; that is the vow. Life is food; the body is sustained by food.”
This ancient declaration finds a contemporary echo in Diwekar’s call to value local produce, indigenous grains like millets, and traditional combinations like rice with ghee or dal with pickles. Each is not just nourishment but also harmony between body and environment.
She also frequently reminds readers that digestion begins not in the stomach but in the mind. Eating mindfully, without screens or haste, is itself a spiritual act. Here we recall another verse:
“अन्नं ब्रह्मेति व्यजानात्।
अन्नाद्भवन्ति भूतानि।
अन्नं न प्रजाः प्रजुघुः।” (Taittiriya Upanishad, 3.2)
“Food is verily Brahman. From food all beings are born. By food they live. Into food they return.”
In this perspective, food is sacred—not a matter of guilt, but of reverence. Rujuta’s anecdotes about her grandmother’s kitchen, or the stories of community feasts, enrich this theme beautifully, bringing out the cultural and spiritual intimacy of meals.
Another noteworthy contribution of the book is its emphasis on desi superfoods—from turmeric and ghee to jackfruit and gond laddoos. Diwekar insists that the so-called “superfoods” imported from the West often pale in comparison to the wisdom embedded in local, seasonal eating.
The Sanskrit word "mitahara" itself is rich in meaning: "mita" (measured, moderate) and "ahara" (intake, food). The Hatha Yoga Pradipika gives us guidance:
“मिताहारी यः सदा योगी च प्रियदर्शनः।
अनहंकारी मृदुश्च स वै मुक्तो न संशयः॥” (HYP 1.58)
“He who is moderate in diet, ever devoted to yoga, pleasant in appearance, free from ego and gentle—such a person surely attains liberation.”
Diwekar revives this yogic discipline in a modern context—making the book not only a guide to eating right but also an invitation to live with awareness, balance, and respect for tradition.
In the end, Mitahara is a reminder that our kitchens are repositories of ancient wisdom, and each morsel we eat is a thread connecting us to generations past. By blending Sanskritic insights with practical advice, Diwekar shows that true health is not in extremes, but in harmony.
This is not just another book on food and fitness—it is a meditation on the timeless wisdom of Indian culinary traditions. She places “mitahara”—moderation in eating—as the cornerstone of physical health, mental clarity, and spiritual balance. What makes this book profoundly resonant is how it connects the dots between ancestral practices, modern nutrition, and the rhythm of everyday life.
The very title echoes the Bhagavad Gita, where Krishna emphasises:
“युक्ताहारविहारस्य युक्तचेष्टस्य कर्मसु।
युक्तस्वप्नावबोधस्य योगो भवति दुःखहा॥” (BG 6.17)
“For one who is regulated in eating and recreation, balanced in work, and disciplined in sleep and wakefulness—yoga becomes the destroyer of sorrow.”
Diwekar builds her narrative on exactly this principle. She reminds us that health is not about fads or restrictions, but about samatva—equilibrium.
From seasonal eating to respecting circadian rhythms, from soaking grains to using traditional oils, she brings alive the culinary wisdom passed down through grandmothers’ hands.
One of the strongest aspects of the book is how it challenges the “calorie-counting” obsession. Instead, she advocates food as prasad, a gift to be received with gratitude. Here, the Taittiriya Upanishad resonates:
“अन्नं न निन्द्यात् । तद्व्रतम् ।
प्राणो वा अन्नम् । शरीरं अन्नादम् ।” (Taittiriya Upanishad, 3.7)
“Do not disrespect food; that is the vow. Life is food; the body is sustained by food.”
This ancient declaration finds a contemporary echo in Diwekar’s call to value local produce, indigenous grains like millets, and traditional combinations like rice with ghee or dal with pickles. Each is not just nourishment but also harmony between body and environment.
She also frequently reminds readers that digestion begins not in the stomach but in the mind. Eating mindfully, without screens or haste, is itself a spiritual act. Here we recall another verse:
“अन्नं ब्रह्मेति व्यजानात्।
अन्नाद्भवन्ति भूतानि।
अन्नं न प्रजाः प्रजुघुः।” (Taittiriya Upanishad, 3.2)
“Food is verily Brahman. From food all beings are born. By food they live. Into food they return.”
In this perspective, food is sacred—not a matter of guilt, but of reverence. Rujuta’s anecdotes about her grandmother’s kitchen, or the stories of community feasts, enrich this theme beautifully, bringing out the cultural and spiritual intimacy of meals.
Another noteworthy contribution of the book is its emphasis on desi superfoods—from turmeric and ghee to jackfruit and gond laddoos. Diwekar insists that the so-called “superfoods” imported from the West often pale in comparison to the wisdom embedded in local, seasonal eating.
The Sanskrit word "mitahara" itself is rich in meaning: "mita" (measured, moderate) and "ahara" (intake, food). The Hatha Yoga Pradipika gives us guidance:
“मिताहारी यः सदा योगी च प्रियदर्शनः।
अनहंकारी मृदुश्च स वै मुक्तो न संशयः॥” (HYP 1.58)
“He who is moderate in diet, ever devoted to yoga, pleasant in appearance, free from ego and gentle—such a person surely attains liberation.”
Diwekar revives this yogic discipline in a modern context—making the book not only a guide to eating right but also an invitation to live with awareness, balance, and respect for tradition.
In the end, Mitahara is a reminder that our kitchens are repositories of ancient wisdom, and each morsel we eat is a thread connecting us to generations past. By blending Sanskritic insights with practical advice, Diwekar shows that true health is not in extremes, but in harmony.
October 21, 2025
I am a big fan of Rujuta. However, compared to her other books, this one is a little disappointing to me. Maybe it would have been better if the headline were Food wisdom from my Marathi kitchen. Many time-tested, traditional recipes are there. Mostly from Maharashtra, a few focused on north India or south India. Being a Bengali, I might have read the reviews before buying it. There is not a single word related to Bengali food (only BENGAL GRAM). I didn’t expect a full list of Bengali recipes but maybe the eastern part of India could have been included.
September 1, 2025
Insightful, as always! Mitahara goes beyond advice and beautifully connects us to our roots by introducing traditional recipes. A wonderful reminder that food is not just about nutrition, but also culture and heritage.
July 31, 2025
A treasure trove of native Indian recipes and information. A must read to understand traditional practices in cooking and importance of use of seasonal ingredients . The only criticism is that the foreword of each chapter is illegible because the color used for the background and the font seem to merge with each other.
Displaying 1 - 6 of 6 reviews