Author and teacher Kate O’Donnell sits down with Mysore-based cook and educator Sahana Murthy to explore seasonal eating, real hydration, and the quiet genius of traditional South Indian cooking. You’ll learn why soupy meals hydrate better than constant water chugging, when to lean on salted buttermilk (and when not to), how to make coriander “coffee” to cool excess pitta, and why food combining matters for digestion. Sahana shares travel hacks, fall-friendly meals, and a simple approach to cooking that nourishes more than it performs. What You’ll Learn Hydration, actually: Why soups, dals, and stews “hold” hydration better than plain water; when salted buttermilk helps—and when to skip it. Coriander “coffee”: A cooling, pitta-pacifying alternative to coffee, made by roasting and brewing coriander seeds; delicious with milk and a touch of jaggery. Seasonal smarts: How fall’s dryness calls for more oils, squashes, and cooked foods. Why spicy heat belongs more to true winter. Food combining basics: Traditional pairings (like ash gourd + beans) that support agni and what to avoid if you run hot or feel heavy. North vs South Indian: Why restaurant-style North Indian can feel heavy for many, and how lighter South Indian staples (idli, lemon rice, mung dal) digest more cleanly. Travel toolkit: Simple routines for dry climates—abhyanga (oil massage), triphala (when appropriate), and choosing lighter restaurant options. About Our Guest — Sahana Murthy Sahana is a Mysore-based cooking teacher and founder of a home-grown kitchen project that blends traditional South Indian recipes with practical Ayurvedic wisdom. Raised in a family steeped in Ayurveda, she teaches in-person classes in Mysore, cooks for retreats, and offers periodic live online sessions. Her work centers on food as nourishment, balance, and vitality—not performance. Mentioned in the Episode Coriander “Coffee” (cooling, pitta-friendly): roast whole coriander seeds to a dark hue, grind, then brew like tea; enjoy plain or with milk and a touch of jaggery. Salted Buttermilk (Chaaz/Neer Mor): 1 part plain yogurt to ~4 parts water; churn until very thin; add a pinch of salt and a little asafoetida. Prefer midday in hot weather. Kate’s books for methods and recipes referenced: Everyday Ayurveda Guide to Self-Care — buttermilk & hydration guidance The Everyday Ayurveda Cookbook — dals, kitchari, seasonal meals Everyday Ayurveda for Women’s Health — contributions from Sahana on black sesame balls Resources & Links Kate O’Donnell & books: healwithkate.org Sahana’s IG: https://www.instagram.com/rasayanamysorekitchen?igsh=MWN1c2MwOTJxMG42aA== Sahana’s Website: https://www.rasayanamysorekitchen.com/about Call to Action Try the coriander coffee this week—swap one caffeinated beverage and notice the difference. Make one soupy lunch (dal, rasam, or brothy veggies) on three days this week and track energy + digestion. Share your results: tag @healwithkate so we can cheer you on. 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.orgFall Cleanse: https://courses.ayurvedicliving.institute/products/courses/copy-of-fall-community-cleanse-2024Thanks to our Sponsors:Osi Oils. These handcrafted, organic oils are rooted in Ayurvedic tradition and thoughtfully formulated to support your skin, your senses, and your dosha.  Get 20% off at https://www.osioils.com/?ref_cca=kateodonnell with the code AYURVEDA20. Acknowledge, makers of full-spectrum hemp tinctures grown on a regenerative organic farm. Try the Sleep tincture with code KATE30 for 30% off your 1st order at https://acknowledge.co